Sorridere's Journey

Workout for Monday 10/27:
Incline flys 10lbs per arm x10x3
Bench Dips 10x3
Db Bench press 25lbs per arm x10x3
Lying triceps extension 15x10x3
Flat flys 10lbs per arm x10x3
Triceps pushdown 70x10x3
Pushups 5x3

By the time I got to the triceps pushdown my arms were shaking! This workout really worked my arms good. They are still tired 6 hours later. I was supposed to do the chest dips, but I didn't have enough strength in my arms left to hold my whole body up. I tried to run after, but I had depleated my body too much so I only ran 1 mile in 9min on the treadmill set at 1.5 incline. I was supposed to run 2 miles. :( I'll have to make up for it later in the week. I think my crappy eating yesterday really affected my body this morning. I didn't eat a single healthy thing yesterday! It was horrible! We ate out for breakfast: pancakes, eggs, bacon, lunch was a slice of bday cake and 3 oreo balls, supper was a super burrito from Taco John's. :eek: Definitly got back to the chicken & rice today. I decided I needed a plan for my food, so I sat down on Saturday and planned out each meal for this week. I'm allowing myself 2 cheat meals each week, 1 when my family eats Mexican, and the other when my husband and I go out to eat on the weekend. I know I can do this, and to give myself some motivation, if I stick to my plan I'll indulge a little at Thanksgiving dinners. That gives me 4 weeks before our 1st dinner. I'll keep you updated on how it goes.

Today's food:
M1: yogurt & Banana
PWO: Choco protien shake
M2: Oatmeal w/ milk, 1/2 scoop protien powder, peach, ginger
M3: 8oz chicken breast, 1/2 cup brown rice, 10 baby carrots
Snack: Orange
M4: 1/2 cup Cottage Cheese & apple
M5: Chili & ww roll
 
Looking great, and it seems you are working hard, keep it up!
 
Thanks, MarkMyWords, glad to know someone reads this!

Wednesday 10/29:
Back/Biceps/calves
Lat pulldown: 130x10, 140x10, 150x10
Barbell curls: 40lbs(the bar)x5, x3, 2-15lb db x8
Reverse grip Pulldown: 130x10, 140x10, 150x8
Alternating db curls: per arm - 15x10x2, 15x9 My left arm is definitly weaker than my right on these!
Bent over rows w/ bar: 40x10x3
Reverse grip bent over rows w/ bar: 40x10x3
Standing calf raise: 3 sets of 12

Cardio: Treadmill set at 2.5 incline walked 1 min intervals at 4.0 & 4.5 for 20 min. I was hoping to get more cardio in on Tuesday, but had to take the day off b/c I ran out of hours in the day. Tomorrow it's supposed to be in the upper 60's so I'm gonna run outside after work. Yay! :)

Food: Went good the past 2 days. The only thing I ate not on my plan was some sort of really good oat bread my husband's grandparents had for a sandwich yesterday for lunch. I was tempted by the jello/cool whip salads, but I resisted. I keep telling myself how good I'll look 2 pant sizes smaller. My saddlebags are starting to feel smaller so that helps!lol
 
Life's been quite busy lately and I have been having problems w/ my crappy computer at home so I haven't posted my workouts lately, but I have been doing them!

Friday 10/31: Legs/Shoulders
Squats: 60x10, 80x8, 90x6, 90x5
Deadlifts: 80x10, 90x8x2
Lunges: 2-15lb db x 16 per leg stepping backwards x2
Hack Squat: 60x8x2 (I don't think I did this right, it felt really weird)
Shoulder Press: 2-10lb db x10x2, 2-15lb db x10
1 leg Hamstring curls: 60x8x2, 60x6
Arnold Press: 2-10lb db x10x2, 2-15lb db x10
Leg Extensions: 110x10, 130x10, 150x8
Rear Raises: 2-10lb db x10x3
Hanging leg raises: 10x3
No time for cardio

Sunday 11/2: 45min walk w/ my sisters - my older sister lives in Nebraska so we visited her for the weekend.

Monday 11/3: Chest/Triceps/Abs
Dips: 4x2. 5 pushups
French Press: 15x10, 20x8, 20x6
Incline Flys: 2-15lb db x10, x8, x5
Bench dips:10x3
Flat Bench Press: 2-20lb db x8, x5, x6
Cable Pushdowns: 70x10, 90x8, 90x6
Flat Flys: 2-10lb db x10, 2-15lb db x5x2
Crunches: Hanging knee raises 10x3, bicycle 60x3, plank 1 minx3
Cardio: Treadmil incline 3.0, walked 1 min intervals at 4.0 - 4.5 for 10min
I was exhasted between traveling all weekend and my period I could have gone to bed at 6 pm Sunday & Monday I was so tired.
 
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Tuesday 11/04:
Ran outside! It was 70*!!! I ran 1.95mi in 20min, I still felt exhasted and there were 25mph winds, but I ran b/c I needed to, afterwards I felt like I was going to puke but I was ok.

Wednesday 11/05: Back/Biceps/calves
Lat Pulldown: 130x10, 150x10, 170x6
Barbell Curls: 40x6, 40x3, 30x7
Reverse Grip Pulldown: 130x10, 140x10, 150x8
Alternate db curls: per arm - 15x10, 20x4, 15x8
Bent over rows w/ bar: 40x10, 50x10, 60x8
Reverse grip rows w/ bar: 60x8, 60x6, 50x9
Standing calf raise: 15x3
Cardio: Exercise bike 1min intervals for 20mins
Still feeling exhasted, can't wait for this week to be over. I've made sure I'm eating plenty of steak and getting my multi each day, I'm not sure why this time I'm so exhasted.
 
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Food Update: Went good until Friday night. I decided to make cookies to take to my sister and for my parents b/c they were leaving on vacation Saturday and I ate some of the dough and a cookie. :( It was really good, and I usually would have ate a lot more than I did. Saturday night we ate at a steakhouse and I did really good! I had a new york strip steak (14oz) I only ate half & ate the rest for lunch Monday & I had steamed veges for my side - broccli & califlower. I forgot to tell them no sauces so it had butter on it. This was the 1st time out that I ordered good and didn't eat any of the bread they served. I was really proud of myself! :p But then I went and had a cookie when I got home on Sunday and 1/2 of one on Monday, so yesterday I sent the rest w/ my husband to work or I knew I wouldn't stay out of them. In order to make up for it, I'm not eating any cheat meals for the rest of this week.

Last night's dinner was steak, sweet potato, & broccli. I could eat that every night! I'm not sure what I'm gonna do for dinner tonight, since my parents are out of town we won't be eating mexican tonight. I grilled some chicken breasts w/ my steaks last night, so maybe I'll warm up some veges w/ them.
 
Wednesday 11/05 Night: Walked on treadmil at 4.0 incline 1 min intervals 4.0-4.5 for 30 min.

It felt great to exercise twice, I felt much more awake last night, but was still asleep before 10. It doesn't help that it's dark now before I get off work. Hopefully tonight will be better, I'm going to run at the Y then our town does this really neat auction thing where all the businesses donate items and any money you spend at those businesses from Nov 1 to the end of the year you use to bid on items at the auction. You save your reciepts and whatever your total is, that is how much pretend money you spend at the auction. Last year I got my relatives to give me all their receipts to make my total a lot bigger and won a free rotissary chicken 1 each month for a year, they cost about $6 so it was worth it for me. Of course I shared the chicken w/ everyone. Last year was the first year they did it and more people bought local than they normally would have in order to get something free. So tonight they are showing off all the donated items and all the caterers in town will be there with lots of good food.
 
Thursday: Ran on treadmil incline @ 2.5, 1.6mi in 15min. I was pretty exhasted.

Friday: Legs/shoulders I didn't have much time to work out, only about an hour so I didn't do everything I was suppose to, but I picked out the exercises I thought were most important.

Squats: 80x8, x6, 90x6, 100x4, x3
Deadlifts: 80x8x2, 90x8, 100x6x2
Lunges: 2-15lb db x20x3
Shoulder Press: 2-15lb db x8x3
Rear Raises: 2-10lb dbx10x3

We got a new computer Friday! Our other one pretty much crashed on Wed, so now I don't have to sit here for 5 min waiting on each page to come up!
 
Monday 11/10: Chest/Triceps/abs
Incline Barbell Press: 50x9, 50x8x2
Overhead Extensions: 15x10, 20x10x2
Incline DB Flys: 2-15lb db x10x2, x8
DB Kickbacks: 10x10x3
Flat DB Press: 2-20lb db x10x3
Reverse Cable Pushdowns: 130x10, 140x10, 150x8
Flat Flys: 2-15lb db x10x2, x8
Cardio: 1 min intervals on bike for 10min
Ab work: Hanging leg raises, bicycle, lying leg raises

Dumb moment today - after I was done working out, I was thinking why did it list a back workout (cable pulldown) for a day when I am not working my back? Then I realized it said Pushdowns, not pulldown, so I did the exercise wrong!lol Of course by the time I figured it out it was too late to go back and do it properly.

Tonight I'll go back and do 30min of cardio.
 
Hey Kraken! :action11: How's it going? I haven't been following your journal as much since you went to the team journal.

As for the lunges....they HURT!!! :D Right now I've been doing them by stepping backwards first then pushing forwards, alternating legs for about 10 reps per leg, I feel the burn better that way! I like doing walking lunges better, but the Y doesn't have much room to do those in, I'd take like 3 steps then have to turn around. Last Friday I concentrated on getting my knee as close to the ground as possible which gave me a new challenge. I'm finding that the squats and dl take a lot of time (and I like them more) so I've been only doing 2 sets of lunges to save some time, but I need to do them to get my quads built up.



ps I only count sex as cardio if I'm doing most of the work...
 
sorridere said:
Hey Kraken! :action11: How's it going? I haven't been following your journal as much since you went to the team journal.

As for the lunges....they HURT!!! :D Right now I've been doing them by stepping backwards first then pushing forwards, alternating legs for about 10 reps per leg, I feel the burn better that way! I like doing walking lunges better, but the Y doesn't have much room to do those in, I'd take like 3 steps then have to turn around. Last Friday I concentrated on getting my knee as close to the ground as possible which gave me a new challenge. I'm finding that the squats and dl take a lot of time (and I like them more) so I've been only doing 2 sets of lunges to save some time, but I need to do them to get my quads built up.



ps I only count sex as cardio if I'm doing most of the work...
Click to expand...

Lunges rock! They are a killer and you'll get used to them keep it up!!

I switched over to DL's last night and my hamstrings are fried. its been probably 12 weeks since I've done them. I only do 1 big lower body move per routine. Either squats, DL's or lunges.

I think the work was pretty evenly distributed with the aforementioned cardio routine. LOL
 
Tuesday: 11/11 Off. I didn't want to take the day off, but my hubby wanted me to go in the semi w/ him and we were supposed to be home by noon, but plans changed and we didn't get home until 10pm!

Wednesday 11/12: Back/Biceps/Calves
Pull Ups: I was supposed to do them, but I got halfway up and that was it, so I did lat pulldowns instead: 150x10x2, 150x8
Preacher Barbell curls: 10lbs+barx10x2, x7
T-Bar Rows: 40lb bar + 25lbs x10x3
Alternate Incline Curls: 2-15lb dbx8, x7, x6
Upright Rows: 40lb bar x10, x9, x8
Seated Calf raise: 35lbsx15, 45x15x2
Reverse Grip Curls: 2-15lb db x10, 2-10lb db x10x2
Standing Calf Raise: 15repsx3sets

Cardio: Morning after weights: stationary bike 1min intervals for 10mins
Evening: Treadmil incline 1.5 ran 1.95mi in 17min

Thursday: Off I was planning on doing the stationary bike at home for 30mins but I was too tired when I finally had time to do it. I spent the whole day cleaning house and filling out job aps online.

Friday 11/14: Legs/Shoulders
Squats: 80x8x2, 90x6, 90x7, 100x4
Stiff legged Deadlifts: 80x8x2, 90x8x2, 100x7
Seated Shoulder Press: 2-20lb dbx10x2, x8
Lunges: 2-15lb db x20x2, x14
Close Grip Upright Rows: bar+30x8, bar+25x8, bar+20x10 (Not sure what the bar weighed, I think it was the preacher curl bar)
Single leg Hamstring curls: 60x10x2, x8
Side Lat Raises: 2-15lb db x10x2, 2-10lb dbx10
Leg Press: 130x10, 140x10, 150x10
Hanging Leg Raises: 10x3

This took 1hr 25min. I am so slow with the squats and deadlifts. I think when I'm done with this 12week program I'll find something that splits the legs into 2 days a week. I'll be done w/ it at the end of the year, I found this workout on bb.com and I've been looking on there for one that has a 4 day split upper/lower. If anyone has done a good one or knows of one let me know!
 
Picture time!

I can't believe it's been a month already! I really wish I had body fat calipers b/c I would love to know how much bf I lost this month. My measurements shocked me this morning when I looked back to compare to last month!

As of 11/15/08:
Arms: 11 -.25
Chest 34 same
Stomach 31.25 -4.5!!!
Butt 39.5 -.25
Legs 23 -.75
I forgot to weigh myself yesterday but it's been the same 139-141.

I couldn't believe I lost 4.5 in around my waist! I measure right below my belly button, at the widest part of my stomach. I thought I had to have done something wrong when I saw that it was 4.5in less, so I measured again today and it was 32 after eating breakfast, and I always measure 1st thing when I get up and take pics at the same time, so it was right. When I compared the numbers though, it made sense b/c I don't have any pants that fit me anymore, and the belt I bought last month, I had to go two holes smaller during the month. I guess this proves that eating clean most of the time and having a workout plan works wonders!
 

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Monday 11/17:
Chest/Triceps/abs
Incline Barbell press: 60x7, 60x6, 60x5
Overhead Extensions: 15x10, 20x8, 25x6
Incline DB Flys: 2-15lb dbx8, 2-20lb dbx5, 2-15lb dbx8
Db Kickbacks: 2-10lb dbx10, 2-15lb dbx6x2
Flat DB Press: 2-20lb dbx10, 2-25x8x2
Reverse Cable Pushdowns: 50x10, 60x10x2
Flat Flys: 2-15x10, 2-20x7, 2-15x8
Abs: Hanging leg raises and bicycle
Cardio: Stationary Bike-1 min intervals for 10min

Monday Night: Treadmil set at 1.0 incline - ran 2 miles in 18:50 = 9.25 m/m I'm getting faster! :p

Tuesday : off, After going door to door searching for a job and cleaning house, I was worn down and so stressed out. I need to find a job soon!

Wednesday: back/biceps
Assisted pullups 8
Lat Pull down: 150x8, 160x8, 165x8
Preacher bar curls: 15x4, 15x5, 15x5
T-Bar Rows w/ 40lb bar: 25x8, 30x8, 35x8
Alternate incline curls: 2-15x5, x4, x5
Upright Rows: 40x7, 40x6x2
Reverse Grip Curls: 2-15x7x2, x6
Seated Calf Raise: 45x15x3
Calf raise on leg press machine: 110x15, 130x15x2
Cardio: Treadmil incline 3.5 1min intervals 4.0-4.5 for 10 min

One thing I don't understand is how come I can lift 25lbs more than I weigh on the lat pulldown, yet I can't do a pull up? Does anyone else have this problem? What other lifts can I do to make the muscles I use to do a pull up stronger?
 
Well...they probably aren't assisted pullups, I have no clue what to call them and I'm not sure what assisted pullups are. What I did is sit on the ground and hold onto a bar that was as far above me as I could reach and then do pullups without any help from my legs, but I wasn't lifting my whole body, my feet remained on the floor the entire time, so they aren't technically pullups. What would you call them?
 
Friday: Legs/Shoulders
Squats: 90x8, 100x6, 105x4x2
Stiff Legged DL: 90x8, 100x6, 105x4x2
Barbell Shoulder Press: 40x6x3
Lunges: 2-15lb db x20x3
Close Grip Upright Rows: 40x6, 50x4, 50x5
Hamstring Curls: 50x8x3
Side Lat Raises: 15x6, 10x8, 15x5
Leg Press: 150x8, 155x8, 160x8
No Cardio

Monday:Chest/Triceps/Abs
Incline Barbell Press: 50x10, 60x6, 60x5
Overhead Extensions: 20x10, 15x10x2
Incline DB Flyes: 2-15lb db x10x3
DB Kickbacks: 15x10x2
Flat DB Press: 2-25lb db x 10, x9, x7
Cable Pushdowns: 90x7, 80x10x2
Flat Flyes: 2-15lb db x10x3
Abs: Hanging leg raise 10x3, Plank 1minx3, Bicycle 50x3
Cardio: Stationary Bike 1 min intervals for 10min

Evening Cardio: Ran on Treadmil, I used a diff treadmil and the incline was higher then I was used to and I couldn't put my water bottle on the machine, so I had to stop and walk a bit to take a drink. Ran 1.25mi in 11min and something, then walked for a few min and ran .55mi in 5min for a total of 2mi in 20min.

This week is so busy for me...
Monday: Workout, work, workout, paperwork for our at home business until 10pm
Tuesday: Clean house, workout, haircut at noon, make cookies w/ my husband's Gma, eat out w/ the girls from work
Wednesday: Workout, last day of work, workout, make food for Thursday's Tgiving
Thurs: Workout, Tgiving at my parent's house, make food for Friday's Tgiving
Friday: Workout, Tgiving at my husband's grandparent's house, make food for Sat's Tgiving
Saturday: Make food for Tgiving at my house
Sunday: SLEEP! or fall over dead....
Monday: Job interview

So if I don't post on here for a while, that is why. I have been so stressed about everything lately w/ trying to get a job and get everything done and trying my best not to forget something that I haven't been sleeping well, which exhausts me even more. I can't wait for this week to be over! I got one Thanksgiving over yesterday and I know I gained weight over that meal, so w/ 3 more this week I know I have to get in all of my workouts and eat as clean as I can at every other meal. I reached my goal of being in a size 11 jeans 2 weeks before my deadline of Thanksgiving, so my next goal is to be in a size 9 by Christmas. That one is going to be hard....way too many goodies inbetween now and then, but having that goal will keep me from eating a lot of them. I resisted today at work, someone brought in little choco muffins and pumpkin cream cheese balls, and I didn't even have the urge to try one.
 
Well done on the lost inches around your waist! 4.5" is a lot to lose around your waist. You don't look like you're 140# - how tall are you?
 
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