Sarah's fitness journey

Thank you!!!

Update: February 25th

Things have been a little nuts. I had another bout of abdominal pain, but this time it only lasted a couple hours. I'm going ot make a doctor's appt this coming week to look in to it closer. I had my birthday this week. I didn't really do anything for my birthday, but I did make myself a DELICIOUS cake! I let myself indulge in that. It was a marble cake with dark chocolate frosting. :D Bill and I went shopping for a desk for me to have in my office (mine is broken) but we had no luck.

Workouts have been good. I finished my high rep week. Next week I'm down to 7 reps per set of everything. Heavy weights, here I come! Only 2 more weeks on this program. I'm already getting excited to take some comparison pics. I'll be sure to post them!
In addition to doing all my weight workouts this week I went for a fast paced 3 mile walk on Tuesday, and did 1/2 hour of yoga on Thursday. Tomorrow I'll do a 4 mile run.

Other than that, things are ok. My online training is going great. I've got all my clients making awesome progress! And I open my home business in less than 2 months! I've got to get to work getting ready for that. :eek:
 
Sunday, February 26th

Pretty decent day. Got a good night sleep last night, and I've eaten well today. My run went great! I rarely do indoor cardio, because I just hate it! Being outside is SO much nicer. The past 2 weeks I did my long run ont he tread but I braves the cold today. I run much faster outside than on the tread. Last week I ran 4.2 miles in 50 minutes and the week before I did 4.21 miles in 5o minutes, both ont he treadmill FLAT. Today I ran outisde 4 miles, VERY hilly, 47 minutes! Amazing how that works. It was 20 degrees out and the wind chill was much colder. But the sun was so bright that I actually felt warm!

Now I'm trying to decide on dinner. Running always makes me ravenous.
 
Wednesday, March 1st
I can now add landlord to my list of titles! I just rented out our old house today. We're still waiting for it to sell, but at least we have some income from it now.

To catch up, I did weight on Monday. I'm on week 6, which is 7 rep week. What I did was just take the weights I used for 6 rep week 2 weeks ago and start with them on Monday. I figured that would be giving me an increase right there since it's an extra rep on everything. Monday went like this:

Week 6, day 1
2 sets of 7 reps of each, unless otherwise noted
Unassisted pull ups, not quite froma dead hang
Underhand bb rows: 115 lbs
Pull overs: 41.6 lb DB
Flyes (no spotter for incline DB press): 26.5 lb DBs
Dips unassisted
Overhead Db press: 29 Lb DBs
Upright rows: 29 lb DBs
Lying tricep extensions: 20 lb DBs
Preacher hammer curls: 25 LB DBs
Squats: 130
Calves with a barbell: 140x15 reps
SLDL: 140
Crunches: 17.5 lb plate weightx15 reps

And I made some good increases today.
Week 6, day 2
2 sets of 7 reps of everything, unless otherwise noted
* indicates increase on that set
Unassisted pull ups, not quite from a dead hang
Underhand BB rows: 115, 117.5*
Pullovers: 41.5, 44*
Incline DB press: 39 lb dbs
Unassisted dips
Overhead DB press: 29 lb dbs
Upright rows: 29 lb dbs, 31.5 lb dbs*
Lying tricep DB extensions: 20 lb dbs
Hammer preacher curls: 26.5**
Squats: 130
Calf raises with barbell: 145** x15 reps
SLDL: 140, 142.5*
Crunches: 17.5 lb plate weight x15 reps

Yesterday I took a rest day because I felt like crap. Didn't sleep the night before. I'm going to do some yoga later today, and I'll do my cardio tomorrow night.
 
Saturday, March 4th

Things have been going pretty well here. I've been sleeping better since i set up a humidifier. Makes such a difference.

Thursday after work I went for a nice sunset jog. I just did 3 miles.

Friday was weights. Last day of week 6. Only 1 more week of this program!
I made plenty of increases, yay!
Week 6, day 3
2 sets of 7 reps of everything, unless otherwise noted.
* indicates increase in weight on that set
Wide grip pull ups, unassisted, not quite from a dead hang
Underhand BB rows: 117.5*
Pull overs: 44 lb DB*
Incline DB press: 39lb DBs
Dips unassisted
Overhead DB press: 29LB DBs
Upright rows: 31.5 LB DB
Lying Tricep Ext: 20 Lb DBs, 21.5LB DBs*
Hammer preacher curls: 26.5 LB DBs
Squats: 130, 135*
Calf raises with barbell: 150**x15
SLDL: 142.5*
Skipped abs!

Today is just rest. I've been having a lot of trouble getting all my calories in, which I know is hindering my progress in building. Yesterday I finally did. I estimated 2400 cals. Hopefully I can keep it up like that.
 
Wednesday, March 8th

Time for an update. Things have been super busy with both training clients, training myself, and my regular job. I've been consistent though.

Sunday I did my 4 mile run in 46 minutes (if I remmeber correctly). Monday was weights. This is my last week of this program. It's 5 rep week. Here's the workout:
Week 7, day 1
2 sets of 5 reps for each, unless otherwise noted
Pull ups from a dead hang
Underhand BB rows: 125 lbs
Pull overs: 46.5 lb DB
DB flyes: 29 lb DBs
Dips with great ROM than I have been using
Overhead DB press: 31.5 lb DBs
Upright rows: 31.5 lb DBs
Lying tri extensions: 24 lb DBs
Preacher hammer curls: 29 lb DBs
Squats: 145 lbs
Calf raises with barbell: 150 lbsx15 reps
SLDL: 145, 150
Crunches with 20 lb plate weightx15 reps

Tuesday I went for a 4 mile walk with a friend. It was so nice out. Then today was weights again. I made a few eight increases, but not a lot. Here's today:
Week 7, day 2
2 sets of 5 reps of everything, unless otherwise noted.
Pull ups from a dead hang
BB rows: 125, 130
DB pull overs: 46.5, 49
Dips--finally touched my feet down to the bars on these when I lowered myself. That's been my goal.
Incline DB press: 44 lb DBs
Overhead DB press: 31.5 lb DBs
Upright rows: 31.5 lb DBs
Lying DB extension: 24 lb DBs
Peacher hammer curls: 29, 31.5 lb DBs
Squats: 145
Calf raises with barbell: 150, 155x15 reps
SLDL: 150
Crunches with 20 pound plate weightx15 reps

I might do yoga tonight if I have time. Things have been pretty hectic. At least I've been getting my calories in! Tomorrow I'll take a run after work.
 
Saturday, March 11th

Things are going well here. Wed night I did yoga for half an hour. Thursday I ran on the tread at a 10% incline for 1/2 hour. I wanted to run outside but it was snowing!

Yesterday was my final weight workout of this program. I'm going to take the next 9 days off from weights for some strategic deconditioning, then I'll start another 7 week program. Here's last night's workout:

Week 7, day 3
2 sets of 5 reps of everything, unless otherwise noted
* indicates an increase in weight

Pull ups from a dead hang
Barbell rows: 130*
Pull overs: 46.5 lbs
Incline Db press: 44 lb DBs
Paralell bar dips with full ROM
Overhead DB press: 31.5 lb DBs
Upright rows: 34 lb DBs **
Lying tri extensions: 24 lb DBs
Preacher hammer curls: 31.5 lb DBs *
Squats: 145
Calf raises with barbell: 155*x 15 reps
SLDL: 150
Crunches with 20 lb plate weightx15 reps

I'm going to have my husband take updated pics tomorrow and I'll be sure to post them!
 
Monday, March 13th

Feeling good! I'm glad to have this 9 days off from weights. I need it! Yesterday I had an awesome run. It was in the 50's out--no dressing in layers! I ran 4.25 miles. Felt great.

I posted my progress pics in the pic section but I'll post them here too. My growth was unbelievable!

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Saturday, March 18th

My week has been good. Eating slightly lower calories since I'm not weight training this week. Tuesday I did a 3 mile run. My time was 31 minutes. Splits were 11, 10, 10. I felt sick the last mile. Wednesday I did half an hour of yoga. I've been resting since. Tomorrow is my long run, and then I start up a new eight cycle monday. :D

I've been using my time off this week to work on my home personal training business that I'm opening. Yesterday I did a taping for a radio show! I'm so excited. It was 20 minutes and it focused on my business. It's going to be on the air Tuesday.

Soon I have to pick a date for my open house. Woohoo!
 
Long time, no update! I started my new 7 week mass building cycle. So far it's going great! I did all 3 workouts this week and boy was I sore. Here they are:

Monday:
Week 1, day 1
2 sets of 10 reps of everything, unless otherwise noted
Close grip pull ups (6 unassisted, 4 assisted)
T bar barbell rows: 110 lbs
Overhand BB rows: 90 lbs
Push ups (regular man push ups, chest 1.5" from floor)
Bench press: 90 lbs (felt VERY weak)
See saw press: 24 lb DBs
Arnold press: 20 lb DBs
One arm tate press: 15 lb DB
Concentration curls: 21.5 lb DB
Box squats to a 10" box: 70 lbs
Sumo deadlifts: 120
One leg calf raises holding 10 lb DBX 20 reps
Crunches with twist at topX 15 reps

Tuesday: Rest...so sore!

Wednesday: I had to cut out the box squats because my legs were still sore.
Week 1, day 2
2 sets of 10 reps of all, unless otherwise noted
* indicates an increase

Narrow grip pull ups
(8 unassisted, 2 assisted*, then 6 unassisted, 4 assisted)
T Bar barbell rows: 105*
Overhand BB rows: 90, 95*
Full man push ups, chest 1.5" from floor
Bench press: 90 lbs. Felt better than last time.
See saw press: 24 lb DBs
Arnold press: 21.5 lb DBs*
Tate press: 15 lb DBs
Concentration curls: 21.5, 24*
Sumo deads: 120, 125*
Standing one leg calf raises holding 20 lb DBx20 reps
Russian crunch: 15 reps

Thursday I took a 3 ile run. My mile splits were 10, 10, 11.

Friday:
Week 1, day 3
2 sets of 10 reps of all, unless otherwise noted
* indicates an increase

Narrow grip pull ups
(8 unassisted, 2 assisted, then 7 unassisted, 3 assisted*)
T Bar barbell rows: 110*
Overhand BB rows: 95*
Full man push ups, chest 1 from floor*
Bench press: 90 lbs. Felt better than last time.
See saw press: 24 lb DBs, 25 lb DBs*
Arnold press: 21.5 lb DBs
Tate press: 15 lb DBs
Concentration curls: 24 lb DBs*
Box squats: 70 lbs
Sumo deads: 125*
Standing one leg calf raises holding 20 lb DBx20 reps
Russian crunch: 15 reps

Today is rest. Tomorrow will be my long run. Eating has been good, though I'm know i'm not getting all the calories in that I need to.
 
Monday, March 27th
Had tomiss my long run yesterday. I had a horrible stomach ache. Tomorrow looks beautiful, so I'm going to make it up then.

Workout tonight went well. I skipped abs because I still had a slight tummy ache.

Week 2, day 1
2 sets of 8 reps of all, unless otherwise noted

Unassisted close grip pull ups
T bar barbell rows@120 lbs
Overhand bb rows@100, 102.5
Full man push ups, chest touching floor
Bench press@100 lbs
See saw press: 26.5 lb DBs
Arnold press: 25 lb DBs
Tate press: 19 lb DBs
COncentration curls: 25 lb DBs
Box squats @ 80 lbs
Calf raises with barbell @ 130 lbs for 16 reps
Sumo squats @ 130
 
Saturday, April 1st
Gotta catch up on this week's workouts. Wednesday and Friday I did weights and I did a 3 mile run on Thursday. Eating has been questionable. The busy schedule lately has left me grabbing things I shouldn't. It's ok though. I'm still eating loads of good foods.

Wednesday:
Week 2, day 2
2 sets of 8 reps of everything, unless otherwise noted
* indicates an increase
Unassisted close grip pull ups
T bar barbell rows 120, 125*
Overhand BB rows: 102.5*
Push ups, chest all the way tot he floor
Bench press: 100
See saw press: 26.5 lb DBs
Arnold press: 25 lb DBs
Tate press: 20 lb DBs
Concentration curls: 25, 26.5*
Box squats: 80
Sumo deads: 135*
Calf raises with barbell: 135x16 reps*
Russian crunches: 15 reps

Friday:
Week 2, day 3
2 sets of 8 reps of all, unless otherwise noted
* indicates and increase
Unassisted close grip pull ups
T bar barbell rows: 125*
Overhand bb rows: 105*
Push ups, chest all the way to the floor: very strong on these
Bench press: 100
See saw press: 26.5, 29*
Arnold press: 25
Tate press: 20
Concentration curl: 26.5*
Box squats: 80 Better ROM
Sumo deads: 135 Better ROM
Calf raises with barbell: 140x16 reps*
Russian twists 15 reps

5 more weeks of mass building, then I can cut! It will be nice to get some of this winter fat off.
 
Wow, I haven't posted in a while. I'm insanely busy trying to get my home business ready for opening in 2 weeks!

Workouts have been good. I did a 4.5 mile run Sunday and a 3 mile run Tuesday. WWeights have been great.

Monday
Week 3, day 1
2 sets of 6 reps of all, unless otherwise noted

Close grip pull ups, unassisted with full ROM and slow speed
T bar barbell rows: 130 lbs
Overhand BB rows: 105, 107.5
Push ups with toes on a high bench, chest to floor
Bench press: 102.5 lbs
See saw press: 29 lb DBs
Arnold press: 26.5 lb DBs
Tate press: 21.5 lb DBs
Concentration curls: 29 lb Dbs
Box squats: 85 lbs
Calf raises with barbell: 145X16 reps
Sumo deadlifts: 140 lbs
Russian crunches: 15 reps

Wednesday
Week 3 day 2
2 sets of 6 reps of all,unless otherwise noted
* indicates a weight increase
Close grip pull ups with full ROM
T bar barbell rows: 130, 132.5*
Overhand bb rows: 107.5*, 110*
Push ups with toes on high bench, chest to floor
Bench press: 102.5
See saw:29 lb DBs
Arnold: 26.5 LB DBs
Tate: 21.5 lb DBs
Concentration curls: 26.5 lb DBs
Box squat: 85 Better ROM this time
Calves with barbeel: 150x16**
Sumo deads: 145
Russian crunch: 15

Friday
Week 3 day 3
2 sets of 6 reps of all,unless otherwise noted
* indicates a weight increase
Close grip pull ups with full ROM
T bar barbell rows: 135**
Overhand bb rows: 110*
Push ups with toes on high bench, chest to floor
Bench press: 102.5
See saw:29 lb DBs, 31.5 lbs DBs*
Arnold: 26.5 LB DBs, 29 lb DBs*
Tate: 21.5 lb DBs
Concentration curls: 26.5 lb DBs
Box squat: 85 Better ROM this time
Calves with barbell: 155x16**
Sumo deads: 145
Skipped abs

Eating has been pretty good. I'm trying to squeeze in 2850 cals a day. I haven't had time to track, so I don't know if I'm hitting it. My muscle gain has slowed, and I think it's because my metabolism has gone up, so I need more food.
 
What made you want to be a personal trainer, and how did you get involved in it? Your journal is amazing. I am just curious how long you have been training?
Heather
 
Hi Heather,
thanks for the compliment. I was involved with fitness and nutrition for years and was very interested in persuing it as a career. I was a figure competitor, so fitness was my lifestyle. So far I LOVE it, which is why I'm explanding my business. I've been a trainer for 2 years. I started training myself about 7 years ago. :)

Sarah
 
Sunday. April 30th

It's been forever since I posted here! Seems so anyway. Things have been nuts. My online trianing went through a booming speel big time! Plus I opened my home gym. Business is slow to start, but I just haven't had time to get out and advertise yet. I've been a bit ill. I had bad vertigo and missed a lot of workouts, and my allergies have been horrible.

Things are a little more calm now. My training is full force. I have just one more week of mass building, then I'll go on a summer cutting program. I've got just over 3 months until my 10k. I've stepped my running up to 3 times a week. I'm also going to be doing some hiking and biking and just enjoying the outdoors as much as I possibly can!

I'll post some pics when I finish mass building next week. I'm not going to make major diet changes for cutting. I'll be increasing my cardio and I lose fat pretty easy. I only have a few pounds to lose and my 6 pack will be rockin'. I'm going ot cut out alcohol, cut my treats down but still have some (gotta go out for ice cream sometimes!) and reduce my carbs in my last meal. That should easily get me to where I want to be in a few weeks.

Hopefully I'll be able to post here more regularly now.
 
Thank you!!!

Tuesday, May 2
FInally, a moment to update this journal. This is my last week of mass building. I feel sick of it and ready to cut. I kow I haven't been getting the calories I need in to build the mass, grrrrr!

Let's seee, SUnday Bill and I went for a little 3 mile hike near our house. Then later I took a 5 mile run at the place where we hiked. It was so great to be in the woods and in the sun all day! Yesterday I did weights. Last week was 5 rep week and this week is 7 rep week. I'm trying to keep weight the same as last week for 5 reps this week where I can. Monday the only place I had to decrease was shoulders, which of ocurse is where I want to build the most muscle. So here's how it looked:

2 sets of 7 of all, unless otherwise noted:
Close grip pull ups
T bar babell rows: 145
Overhand BB rows: 130
Push ups with feet high on stairs
Bench press: 110
See saw press: 31.5 lb DBs
Arnold press: 31.5x6
Tate press: 25 lb DBs
Concentration curls: 34 lbs
Box squats: 95 lbs
Sumo SLDL: 145
CAlves with barbell: 160x17 reps
Russian twists x15 reps

Today it's been raining and cold out so I had to run on my treadmill, yuck! I did 2 miles in 19:40. However, I think I went more than 2 miles. My treadmill was messing up. I had it set on 6.2. Twice it sped way up and said my speed was zero. It felt like maybe 7.5. After a while it didn't stop so I had to stop it altogether. Very weird.
 
Monday, May 8th
Mass building ended last week! Hooray! I was SOOOOOO ready to be done with it for a while. I'm going to have hubby take some pics of me as soon as we get a chance. I'm starting a new summer program now, so I'm going to start a new journal to go with it. :D
 
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