My Diary
- Thread starter stingo
- Start date
Workout 6/23
Session I (at lunch)
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 23.75 lb dumbbells (used 20lb dumbbell with 1 ea. of 1.25 lb and 1 ea. of the 2.5 lbs platemates - didn't notice the mismatched plates until after I'd completed the exercise)
Shoulder Press 2x12, 2x30 lb dumbbells
Session II (after work)
Class:
Tai Chi
Core:
Crunch w/Leg Lift (2 sides) 2x12
Oblique Twist/Saw (2 sides) 2x12
Hip Lifts (2 sides) 2x12
Cardio:
30 Min Forest Walk L6
Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Session I (at lunch)
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 23.75 lb dumbbells (used 20lb dumbbell with 1 ea. of 1.25 lb and 1 ea. of the 2.5 lbs platemates - didn't notice the mismatched plates until after I'd completed the exercise)
Shoulder Press 2x12, 2x30 lb dumbbells
Session II (after work)
Class:
Tai Chi
Core:
Crunch w/Leg Lift (2 sides) 2x12
Oblique Twist/Saw (2 sides) 2x12
Hip Lifts (2 sides) 2x12
Cardio:
30 Min Forest Walk L6
Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Last edited:
The 10... Suggestions...
Came up with this list one day for another forum, and thought I'd put it here too. Some things that have helped me along the road to better health:
1. Sticking to the food plan - I tend to eat roughly the same things at the same time during the day - the body seems to enjoy regular caloric input.
2. Don't be a scale slave - Hard though it is, try not fixate on the number on the scale, because if it doesn't go down discouragement might follow.
3. To lose weight, you need to eat - Though this seems contradictory at first, it does happen to be true. Without enough calories, the body goes into starvation mode, slowing down metabolism, and feeding on itself for energy.
4. Don't forget weight training - Cardio work may burn more calories up front, but weight training boosts your metabolism by adding muscle as muscle weighs more than fat, and costs more calories to maintain.
5. Don't take an all or nothing approach - If you don't have the half an hour to do your regular workout, it's better that you do 10 minutes of it than nothing at all.
6. Be patient - Rome wasn't built in a day, and neither is the body. (Still trying to get this one down myself).
7. Be active - Gym training is excellent, but engaging in activities works muscles in the real world. Parking your car further away than you need to, or taking the stairs are good examples here.
8. It's ok to cheat... now and again - You can have that delectable dessert, just be sure not to make a habit of it. You'll enjoy it much better that way too.
9. Making friends and influencing people - fitness is a common concern for many. A great way to meet people - especially in activities as well as the gym. And a good support system doesn't hurt. (Although you're doing it for yourself, you'll find a lot more people than you thought or knew are following your progress.)
10. Have fun - Saving the best for last. Enjoy the things you can do with your "new" body. Accept the compliments you'll get gracefully and with a smile.
Came up with this list one day for another forum, and thought I'd put it here too. Some things that have helped me along the road to better health:
1. Sticking to the food plan - I tend to eat roughly the same things at the same time during the day - the body seems to enjoy regular caloric input.
2. Don't be a scale slave - Hard though it is, try not fixate on the number on the scale, because if it doesn't go down discouragement might follow.
3. To lose weight, you need to eat - Though this seems contradictory at first, it does happen to be true. Without enough calories, the body goes into starvation mode, slowing down metabolism, and feeding on itself for energy.
4. Don't forget weight training - Cardio work may burn more calories up front, but weight training boosts your metabolism by adding muscle as muscle weighs more than fat, and costs more calories to maintain.
5. Don't take an all or nothing approach - If you don't have the half an hour to do your regular workout, it's better that you do 10 minutes of it than nothing at all.
6. Be patient - Rome wasn't built in a day, and neither is the body. (Still trying to get this one down myself).
7. Be active - Gym training is excellent, but engaging in activities works muscles in the real world. Parking your car further away than you need to, or taking the stairs are good examples here.
8. It's ok to cheat... now and again - You can have that delectable dessert, just be sure not to make a habit of it. You'll enjoy it much better that way too.
9. Making friends and influencing people - fitness is a common concern for many. A great way to meet people - especially in activities as well as the gym. And a good support system doesn't hurt. (Although you're doing it for yourself, you'll find a lot more people than you thought or knew are following your progress.)
10. Have fun - Saving the best for last. Enjoy the things you can do with your "new" body. Accept the compliments you'll get gracefully and with a smile.
Some Pictures
Thought I'd post a few pictures - think they're self-explanatory
(Of course, I thought they'd have the pic names on there... the first is the "Before", the others are me minus about 50, 65 and 80 lbs from that weight)
Thought I'd post a few pictures - think they're self-explanatory
(Of course, I thought they'd have the pic names on there... the first is the "Before", the others are me minus about 50, 65 and 80 lbs from that weight)Attachments
Last edited:
I definitely agree with the above #9 of Almighty Stingo's Guide to Dietingstingo said:
. I got to know all the people that sit desk at the gym, and they've even offered to stay open for me so I could run some more (but I always declined because it makes me feel like a nutso workout freak ). I even met my current long-term boyfriend (and many other love interests) at the gym...it's nice to have someone ask you out when they've only seen you in raggedy workout clothes, sweat in your eyes, and hair scraggly (well, unless you're one of those people that looks fantastic and non-sweaty when exercising, whom I envy. I'm definitely a sweater.) And with anyone workout buddies, you always have a plethora of athletic activities you can engage in!And nice pix, stingo
! They always say the first place you lose weight is the facial region!