Sorridere's Journey
- Thread starter sorridere
- Start date
Today's Workout 1/28: A
Squats: 95X12X2
Pushups 12x2
Alternating step ups & abs:
Step ups 2-10lb x12 per leg x2
Prone jack knife 12x2
Single arm rows: 25x12x2
Some guy was using the cable machine for the entire time we were there! He used it for curls, shrugs, lat pull down, and rows and he still wasn't done! So needless to say we couldn't do the seated rows.
Squats: 95X12X2
Pushups 12x2
Alternating step ups & abs:
Step ups 2-10lb x12 per leg x2
Prone jack knife 12x2
Single arm rows: 25x12x2
Some guy was using the cable machine for the entire time we were there! He used it for curls, shrugs, lat pull down, and rows and he still wasn't done! So needless to say we couldn't do the seated rows.
1/30 Workout B
Alternating:
Shoulder Press: 2-15lb db x12, 2-20lb db x12
Lat Pulldown: 155x12x2
Deadlifts: 95x12x2
Alt:
Lunges: 2-10lb db x12 per leg x2
Exercise ball crunches
Funny moment in the gym:The only possible reason I could see for anyone to do curls in the squat rack is if they are using the bar w/ heavy weight and don't have anyone to spot them. Well yesterday there were 2 high school boys doing curls in the squat rack, they were using the bar w/ NO weight, and spotting each other! Then there was a middle aged woman in jeans doing alternating db curls w/ 1-10lb and 1-15lb, that's all she did...weird. At least the cardio bunnys are starting to quit, another month or 2 and the gym should be back to normal.
Alternating:
Shoulder Press: 2-15lb db x12, 2-20lb db x12
Lat Pulldown: 155x12x2
Deadlifts: 95x12x2
Alt:
Lunges: 2-10lb db x12 per leg x2
Exercise ball crunches
Funny moment in the gym:The only possible reason I could see for anyone to do curls in the squat rack is if they are using the bar w/ heavy weight and don't have anyone to spot them. Well yesterday there were 2 high school boys doing curls in the squat rack, they were using the bar w/ NO weight, and spotting each other!
Then there was a middle aged woman in jeans doing alternating db curls w/ 1-10lb and 1-15lb, that's all she did...weird. At least the cardio bunnys are starting to quit, another month or 2 and the gym should be back to normal.I found a really neat website yesterday! I accidentally clicked on the wrong button at the top of my message page from this website. I thought I was going back to the main page, but it took me to where you choose this website or the weight loss website and there was a body building website, bodybuilding.fitness.com It's got a lot of really interesting info!
Week 4 of NROL, I can't believe how fast it's gone!
Workout 2/2: A
Squats: 95x12x2
Bent over barbell rows: 45x12, 65x12
Pushups: 12x2
Alternating:
Step ups 2-10lb db x12 per leg x2
Prone jack knife: 12x2
We got to the gym late and it was packed! The funny thing was that we were the only girls in the weights area and the only thing available was the squat rack! lol The area is so small, there were about 10 guys there and they were all doing curls or bench press! I have been feeling so much stronger in the past few weeks. My husband even noticed that my legs have been geting more muscular! Yea!
Workout 2/2: A
Squats: 95x12x2
Bent over barbell rows: 45x12, 65x12
Pushups: 12x2
Alternating:
Step ups 2-10lb db x12 per leg x2
Prone jack knife: 12x2
We got to the gym late and it was packed! The funny thing was that we were the only girls in the weights area and the only thing available was the squat rack! lol The area is so small, there were about 10 guys there and they were all doing curls or bench press! I have been feeling so much stronger in the past few weeks. My husband even noticed that my legs have been geting more muscular! Yea!
Workout Tonight: 2/4 B
Gym was packed so we did things out of order.
Shoulder press: 25x12x2
Lat Pull down: 155x12x2
Deadlifts: 95x12x2
Alternating:
Lunges: 2-10lb db x12x2
Execise Ball Crunches: 12x2
The db were all being used so I tried to do 2-25lb db for the shoulder press....man was it hard! I was glad my sister was there to help me w/ the 2nd set. I'll be feeling it tommorrow! I think we need to do more on the dls, we'll add more on next week since we will be down to 10 reps.
Gym was packed so we did things out of order.
Shoulder press: 25x12x2
Lat Pull down: 155x12x2
Deadlifts: 95x12x2
Alternating:
Lunges: 2-10lb db x12x2
Execise Ball Crunches: 12x2
The db were all being used so I tried to do 2-25lb db for the shoulder press....man was it hard!
I was glad my sister was there to help me w/ the 2nd set. I'll be feeling it tommorrow! I think we need to do more on the dls, we'll add more on next week since we will be down to 10 reps.Yesterday: 2/5
I attempted to do cardio last night. I tried to use my old retarded treadmil....it didn't go so well. When you walk on it, you have to push yourself by hanging on to the handles in order to keep it moving, or it just stops. I had it set on 5.0mph and it would only go about 4.0. uggh... I can't wait untill we get one that works! Anyhow, I walked 1.8mi in 30min.
I attempted to do cardio last night. I tried to use my old retarded treadmil....it didn't go so well. When you walk on it, you have to push yourself by hanging on to the handles in order to keep it moving, or it just stops. I had it set on 5.0mph and it would only go about 4.0. uggh... I can't wait untill we get one that works! Anyhow, I walked 1.8mi in 30min.
2/6 workout A
Alternating
Push ups 10x2
Seated Row: 100x10, 105x10
Squats: 105x10x2
Alternating
Step ups 2-10lb db x 10x2
Prone jack knife
Legs are feeling tired today, but I have a ton of energy. I started using creatine yesterday. We'll see how that goes. The best thing about Friday workouts is that there is hardly anyone in the gym!
Alternating
Push ups 10x2
Seated Row: 100x10, 105x10
Squats: 105x10x2
Alternating
Step ups 2-10lb db x 10x2
Prone jack knife
Legs are feeling tired today, but I have a ton of energy. I started using creatine yesterday. We'll see how that goes. The best thing about Friday workouts is that there is hardly anyone in the gym!
Updated pics and measurements!
I measured and took pics this morning. I was feeling a little bloated, so I wasn't too excited about it. My measurements were all the same or just a 1/4 in more than last months.
Weight: 135 -3lbs
Arms: 11
Chest: 34
Stomach: 32 +.25
Butt: 39.5
Legs: 23.5 +.25
I have really noticed my muscles feeling stronger and I'm sure my bf has gone down, I wish I had some calipers to find out. Or maybe I'm being to easy on myself and I need to push myself harder. People have been telling me lately that I have been looking better and smaller than I was, but when I don't see the changes in my inches, it really bums me out. Here are the pics: the sunshine hit my legs and it looks funny, and for some reason my computer is not letting me rotate the pics so you'll have to look at me sideways this month!
I measured and took pics this morning. I was feeling a little bloated, so I wasn't too excited about it. My measurements were all the same or just a 1/4 in more than last months.
Weight: 135 -3lbs
Arms: 11
Chest: 34
Stomach: 32 +.25
Butt: 39.5
Legs: 23.5 +.25
I have really noticed my muscles feeling stronger and I'm sure my bf has gone down, I wish I had some calipers to find out. Or maybe I'm being to easy on myself and I need to push myself harder. People have been telling me lately that I have been looking better and smaller than I was, but when I don't see the changes in my inches, it really bums me out. Here are the pics: the sunshine hit my legs and it looks funny, and for some reason my computer is not letting me rotate the pics so you'll have to look at me sideways this month!
Attachments
Tonight's workout 2/11: A
Squats: 105x10x2
Pushups: 10x2
Seated row: 115x10, 120x10
Step ups: 2-15lb dbx10 per leg x2
Prone jack knife: 10x2
We used a box tonight to do the step ups, so they were a lot harder than usual, but I need to push myself. I really need to start doing cardio!
Squats: 105x10x2
Pushups: 10x2
Seated row: 115x10, 120x10
Step ups: 2-15lb dbx10 per leg x2
Prone jack knife: 10x2
We used a box tonight to do the step ups, so they were a lot harder than usual, but I need to push myself. I really need to start doing cardio!
2/15 Workout:
Squats: 115x8, 125x8
Pushups: incline x8x2, reg x8
Single arm bent over rows: 25x8, 30x8x2
Step ups on high box w/ 2-15lb dbx8 per legx2
Prone jack knife x15x3
I had an extremely frustrating day so I was really pushing it in the gym last night. On the squats I reached a new max, I could only do 5 w/out help but I got through all 8 @ 125lbs. One of my goals is to be able to squat my body weight so only about 20 more lbs and I'll be there! yay! I was really excited too when I did the single arm rows and finally moved off the top row of dbs! I'm starting to really believe that I have muscles when I achieve things like that....now if I can get this layer of fat off my body so I could see a difference that would be great!
Squats: 115x8, 125x8
Pushups: incline x8x2, reg x8
Single arm bent over rows: 25x8, 30x8x2
Step ups on high box w/ 2-15lb dbx8 per legx2
Prone jack knife x15x3
I had an extremely frustrating day so I was really pushing it in the gym last night. On the squats I reached a new max, I could only do 5 w/out help but I got through all 8 @ 125lbs. One of my goals is to be able to squat my body weight so only about 20 more lbs and I'll be there! yay! I was really excited too when I did the single arm rows and finally moved off the top row of dbs! I'm starting to really believe that I have muscles when I achieve things like that....now if I can get this layer of fat off my body so I could see a difference that would be great!
Workout last night 2/18:
Stiff legged Deadlifts: 115x8x3
Lat Pull down: 165x8x3
Shoulder Press: 2-25lb db x8x2, 2-30lb dbx8 w/ help
Lunges: 2-15lb db x8 per leg x2, 2-20lb db x8
Ball Crunches: 15x3
I was really tired before working out, had another bad day w/ work, so it felt really good to lift. My sister talked me into using 2-30lb db on the last set of shoulder presses, she had to help me through it, I wouldn't have been able to do it on my own, but I want to become stronger and she has really pushed me to make gains. My lats and some muscles in my upper back are a little sore today from it, but it feels good! I'm not sure what I am going to do for a workout on Friday b/c she won't be here, so I'll probably put something together I can do at home.
Stiff legged Deadlifts: 115x8x3
Lat Pull down: 165x8x3
Shoulder Press: 2-25lb db x8x2, 2-30lb dbx8 w/ help
Lunges: 2-15lb db x8 per leg x2, 2-20lb db x8
Ball Crunches: 15x3
I was really tired before working out, had another bad day w/ work, so it felt really good to lift. My sister talked me into using 2-30lb db on the last set of shoulder presses, she had to help me through it, I wouldn't have been able to do it on my own, but I want to become stronger and she has really pushed me to make gains. My lats and some muscles in my upper back are a little sore today from it, but it feels good! I'm not sure what I am going to do for a workout on Friday b/c she won't be here, so I'll probably put something together I can do at home.
Workout 3/4
Wide grip deadlift: 115x10x2
Underhand grip lat pulldown: 110x10, 165x10
Bulgarian Split squat: 2 -15lb dbx10x2
Reverse Lunge from box: 10x2
DB prone cuban snatch 2-5lb db x10x2
various crunches
This workout was hard! I laughed at my sister when she picked up the 5lb dbs for the cuban snatches, but when it was my turn I didn't think I would make it through all 10 w/ the 5 pounders! lol I haven't had time to post on here but we have been lifting MWF consistently, the cardio is another story.... I just can't seem to motivate myself to do it.
Wide grip deadlift: 115x10x2
Underhand grip lat pulldown: 110x10, 165x10
Bulgarian Split squat: 2 -15lb dbx10x2
Reverse Lunge from box: 10x2
DB prone cuban snatch 2-5lb db x10x2
various crunches
This workout was hard! I laughed at my sister when she picked up the 5lb dbs for the cuban snatches, but when it was my turn I didn't think I would make it through all 10 w/ the 5 pounders! lol I haven't had time to post on here but we have been lifting MWF consistently, the cardio is another story.... I just can't seem to motivate myself to do it.
Tonight's workout 4/6:
Everything 2 sets of 10
alternating:
Step ups 2-10lb db
Plank 1 min
One legged rows 2-8lb dbs
Split squats w/ back leg on step 2-10lb db
Push ups
Front squats 55x10, 65x10
Woodchuck sideways 35lbs
This workout felt great tonight! I feel like I have a ton of energy right now. I've noticed this phase of NROL has a lot of moves you really have to concentrate on balancing. We have started w/ lower weights b/c we both have trouble keeping our balance!
Everything 2 sets of 10
alternating:
Step ups 2-10lb db
Plank 1 min
One legged rows 2-8lb dbs
Split squats w/ back leg on step 2-10lb db
Push ups
Front squats 55x10, 65x10
Woodchuck sideways 35lbs
This workout felt great tonight! I feel like I have a ton of energy right now. I've noticed this phase of NROL has a lot of moves you really have to concentrate on balancing. We have started w/ lower weights b/c we both have trouble keeping our balance!
Saturday I finally ran on my rickety old treadmil. It sounded like it was going to fall apart while I was attempting to run! lol I had a lot of trouble keeping the speed up-it kept jumping from 5.0-7.0 and the distance only goes down to the nearest .1 of a mile, so I estimated that I ran a mile in 9.5 miles then walked 5min and ran .5 a mile in about 5 min. Not to shabby for me after not running for over 2 months!
If I want to look good in a swim suit this summer I know I'm gonna have to start doing my cardio more seriously. I'll start w/ 30min 3 times this week and slowly up it over the next 2-3 months. I'll need help from you guys to keep me accountable.
If I want to look good in a swim suit this summer I know I'm gonna have to start doing my cardio more seriously. I'll start w/ 30min 3 times this week and slowly up it over the next 2-3 months. I'll need help from you guys to keep me accountable.
My sister somehow got an ulcer in one of her eyes so I've been on my own for working out this week. I convinced my husband to workout w/ me at home on Monday. Tuesday I did cardio! Yea! I didn't think I was going to get it done though. My plan was to ride my exercise bike: 5min warm up, 20min of 1min intervals, 5min cool down. I got through 3 min of warm up then my phone rings so I worked again for about an hour then tried again, the 2nd time I got up to 5 min of warm up then the dang phone rang again! So I worked again for an hour and tried a 3rd time, this time during the noon hour thinking I wouldn't be bothered....of course not! Half way through the workout someone calls me again! I got back on the bike a few min later and tried to finish the workout but of course about 3 min before the cool down it rings again! Aggggh...luckily it was my husband this time so I told him I was busy and would call him back. Then the rest of the afternoon I only had 2 calls! Just my luck! LOL!
Then yesterday I was so busy I wound up not being home to workout until 10pm so I didn't lift, but I am definitly going to do cardio again today.
Then yesterday I was so busy I wound up not being home to workout until 10pm so I didn't lift, but I am definitly going to do cardio again today.
I just tried to set up a facebook acct, but I can't figure the dang thing out! It won't let me veiw anyone else's page to see what it's suppose to look like w/out being friends w/ them. But when I become friends they can see my page and I don't want people to veiw it when I don't know what they are looking at. I don't understand it. Some days I feel so stupid when it comes to technology.
Well...I didn't do so good on lifting this past week, Monday was the only day, but I did get my cardio goal. I rode the exercise bike Tuesday, Thursday I walked for 30 min on the treadmil went 2 miles, and Sunday I ran for 10 min on the treadmil doing 1 min intervals between 6.0 and 7.0 w/ warm up and cool down total of 20 min.
I haven't had much motivation lately to do much of anything. Both my husband and I have been feeling really tired all the time and just zapped of any energy so we got a carbon monoxide tester this weekend, but it showed normal levels. So we're not sure what's wrong w/ us.
This past weekend we went to my parent's house and had a big fattening meal. It tasted good, but I felt like crap all Sunday morning b/c of it. Also my dad got out his computer that has all of his pics on it for the past 7 years. I haven't seen a full body shot of me (standing next to other people) for about 4 years now and I looked FAT in those pics. It was an eye opener for me. I realized I have to stop eating the meals like we ate that night and really work out hard in order to get to where I want to be. So yesterday I made a meal plan for every meal and I'm going to stick to it this week. I chopped up a bunch of peppers, onions, and mushrooms yesterday and made a whole wheat pizza w/ them and chicken, tomato, spinach, homemade tomato sauce, and a little bit of mozz and parm cheese. And it actually tasted really good! My husband even liked it! It's really low in cal b/c the crust is so thin, I think it was thinner than the paper plate I was trying to eat it on last night! LOL! So I have leftovers from that plus a bunch of recipes from Oxygen and Clean Eating magazines. Maybe I'll post my meals on here this week to keep me accountable.
I haven't had much motivation lately to do much of anything. Both my husband and I have been feeling really tired all the time and just zapped of any energy so we got a carbon monoxide tester this weekend, but it showed normal levels. So we're not sure what's wrong w/ us.
This past weekend we went to my parent's house and had a big fattening meal. It tasted good, but I felt like crap all Sunday morning b/c of it. Also my dad got out his computer that has all of his pics on it for the past 7 years. I haven't seen a full body shot of me (standing next to other people) for about 4 years now and I looked FAT in those pics.
It was an eye opener for me. I realized I have to stop eating the meals like we ate that night and really work out hard in order to get to where I want to be. So yesterday I made a meal plan for every meal and I'm going to stick to it this week. I chopped up a bunch of peppers, onions, and mushrooms yesterday and made a whole wheat pizza w/ them and chicken, tomato, spinach, homemade tomato sauce, and a little bit of mozz and parm cheese. And it actually tasted really good! My husband even liked it! It's really low in cal b/c the crust is so thin, I think it was thinner than the paper plate I was trying to eat it on last night! LOL! So I have leftovers from that plus a bunch of recipes from Oxygen and Clean Eating magazines. Maybe I'll post my meals on here this week to keep me accountable.