BabyG79's BodyBlog

My routine lately…

BabyG79 — Thu, 18 Jun 2009 04:50:42 +0000

MONDAY - Upper body

10 min warmup on the treadmill or elliptical.

Everything is done in a circuit style. Stes of 4 - 6

Part 1 - Chest/Shoulders

1 - Incline chest press (30 lbs) - to exhaustion
2 - Shoulder press (20 lbs)- to exhaustion
3 - Flys (10 lbs) - to exhaustion
4 - Pushups - to exhaustion.

Repeat steps 1 - 4 up to 6 times and move on to the next set

Part 2 - Back/Biceps/Triceps -

1 - Straight Bar (or dumbell) Bent Rows (50 lb bar or 25 lb dumbells)
2 - Bi lateral dumbell bicep curls (15 or 12 lb dumbells)
3 - Tricep dips (use bodyweight)

Repeat 1 - 3 up to 6 times

TUESDAY - Lower Body

Part 1 Quads/Glutes/Lower back

1 - Ball squats

2 - Backstep lunges

3 - Dumbell deadlift

Repeat 1 - 3 up to 6 times

Part 2 Calves/Hamstrings -

1 - Weighted calve raises

2 - Walking lunges

up to 6 iterations.

WEDNESDAY - Core

1- Standard Crunch

2 - Knee-up crunches

3 - Hip lifts

4 - Oblique crunches

5 - Bicycle Crunches

THURSDAY - Cardio

Do 45 minutes of a cardio on treadmill or elliptical or bike. Usually throw 10 min of jump rope in too. I like to break it up into 2 machines like treadmill and stationary bike. Making sure heartrate is over 140 for the duration.

Mon 2/17

BabyG79 — Wed, 18 Feb 2009 02:46:38 +0000

Last night was a good night. I was feeling really motivated and strong during my workout. I did make the mistake of taking my Lipo6 at 7:00 pm before I left for the gym so I was pretty jacked all night after I got home. Unfortunately didn’t get to sleep until about 4:00 am so tonights workout (after school at 9:30) will probably be a joke. Maybe I’ll try and catch a nap during lunch

Monday

Dumbell chest press - 30 x 12, 10, 9, 6

Smith machine bench press - 55 x 12, 10, 9; 35 x 22

Cable crossover - 55 x 14, 12, 10, 10

Tricep pushdown - 50 x 12, 10, 9, 8

Dips (machine) - 60 x 18, 15, 12, 12

Skull crushers - 30 x 12, 9

Back extensions - 120 x 15, 12, 10, 9

My weight is down this week to around 134 so that’s progress in the weight goal. Need to do BF% and BMI but I’m thinking that I’ll see progress there too. I’ll probably take new pis this week as well.

Food is mostly chicken, green veggies and protien shakes so I’m good there. I started supplementing with cod liver oil and zinc to help with my immunity but it makes me want to hurl about an hour after I take it so I’m not sure if I’ll stick to that. I’ll give it a week. Otherwise I’m just supplementing with Lipo6 and my multi-vitamin still.

Update for week of Feb 8th

BabyG79 — Fri, 13 Feb 2009 06:51:38 +0000

Ok, so it’s been a better week fo me. I’m mostly over being sick. It felt REALLY good to get back in the gym on Monday and actually have some energy. I also made it on Tuesday this week so far. I didn’t go Wed but I plan to go tonight and tomorrow morning (or afternoon). This week has been pretty standard:

Mon - Chest/triceps (I graduated to presses with 35 lb dumbells say that good news for me!)

Tues - Quads/hams/calves (This week I actually managed to do 1 rep at 160 lb so that was also progress).

Wed - rest

…here’s the rest of the weeks plan…

Thur - Back/biceps/abs

Friday - Shoulders/Traps

Sat - rest Sunday - cardio and streching

…as far as weight goes, I’m kind leveled off at 137. Not having worked out for almost 2 weeks didn’t help my cause though. I’ll probably be stepping up the cardio next week to help boost my fat burning. Food has been good. Mostly broiled chicken or tri-tip with roasted veggies. I throw a little whole grain brean or couscous in there occasionally for energy if we’re eating before we workout. This weeks veggies have been aparagus and snap peas. I have indulged in some no-no’s this week like M&M’s and Reeses Pieces, so I get a slap on the wrist for that. Overall feeling good about the diet. I’m still basically only eating 1 "true meal" a day at dinner time. During the day I’ll eat oatmeal in the morning and then supplement with a power crunch bar and EAS Advantage shake for lunch. Lots of water too. If I get hungry again I’ll much on some apples or carrot sticks.

Till next time…

Sun/Mon/Tue

BabyG79 — Wed, 21 Jan 2009 23:03:22 +0000

I haven’t posted in a few days and I don’t want to get out of the habit, so here it is. I’ve been keeing up with my "at least 4 workouts a week" goal for now. We’ll see what happenes when school starts again next week. I’m still at 137 so I’m hoping to see my weight go down a little more this week. I am comfortably fitting into all my size 6 pants and they are even kind of loose on me so I think I’m making progress despite not dropping a lot on the scale. I’m steadily doing my weight training oand increasing either load or duration so I’m sure I’m putting on a bit of lean muscle. I have another 9 days to reach my end of Jan goal weight of 135 - 136. This week the goal is still to eat breakfast every morning, workout at least 4 times and continue to consume around 1200 - 1600 calories a day. So far so good. I don’t think I wen to the gym on Sunday. I did need a full day of rest. MOnday I was supposed to do chest/triceps but was still pretty tired so I just steamed and sat in the sauna. To make up I did a split routine yesterday. I did chest/triceps in the early afternoon and quads/hams/glutes in the evening. My body feels pretty shocked today needless to say.

A.M.

Incline dumbell press - 25 x 12, 8

Flat barbell bench press - 55 x 12, 9

Cable crossover - 32 x 11, 12

Tricep pushdown - 40 x 12, 15

Skull crushers - 35 x 12, 10; 15 x 15

20 min the bike

P.M.

Squats (not BTF) - 115 x 12, 10, 10

Walking lunges w/dumbells - 20 x 12, 12, 10 (each leg)

Dumbell deadlift - 35 x 10, 8, 7

Hamstring curl - 50 x 15, 12, 10

Leg extension - 60 x 12, 10, 8

Calf raise (on seated leg press) - 120 x 12, 10, 8

Sat

BabyG79 — Mon, 19 Jan 2009 02:31:22 +0000

So the husband and I went and saw The Wrestler last night. Apparently we were both strangely insprired by a broken down washed up wrestler and wanted to go to the gym. So off we went at 10:30 pm.

Dumbbell Military Press - 25 x 5, 20 x 14, 12, 10

Dumbell Front Lateral Raise - 15 x 5, 10 15, 12, 9

Dumbbell Side Lateral Raise - 10 x 5, 8 x 12, 10

Dumbell Shrugs - 35 x 8, 25 x 15, 12

20 Min Cardio - stationary bike

20 min in the steam room, 10 in the dry sauna and 10 min in the hot tub.

Got home at 1:30 in the morning

Wed & Thur

BabyG79 — Sat, 17 Jan 2009 02:06:06 +0000

I was exhausted on Wed from my lower body workout so I didn’t go to the gym. I decided to make up for missing my abs workout last night though. I didn’t get all the exercises in that I wanted to but I did a lot and spent a good 2 hours at the gym:

Thursday: Abs/Back/Biceps:
P.M.
5 Min Warmup & stretching
Exercise Ball Crunch- 0 x 25, 23, 20
Machine Crunches- 60 x 15, 12, 10
Hanging Leg Raise- 0 x 15, 14, 12
Lat Pulldowns- 90 x 5, 70 x 12, 12
Barbell Rows- 60 x 12, 11, 10
Good Mornings- 50 x 15, 13, 12
Straight bar Curls- 40 x 5, 4, 20 x 15
Bicep curls (pulley)- 15 x 20, 20 x 20, 25 x 15, 30 x 13, 35 x 10, 40 x 7
20 Min Cardio (elliptical)

15 min in the steam room & 10 min in the dry sauna

Mon & Tues update

BabyG79 — Wed, 14 Jan 2009 11:31:23 +0000

Ok, I’m back to blogging here. I’ll try and keep up with it.

Keeping it brief here’s a summary of Mon & Tue:

Monday: Cardio, Chest/Triceps

P.M.
5 Min Warmup
Incline Dumbbell Press - 30 x 12, 25 x 10, 25 x 8
Flat Barbell Bench press - 45 x 12, 10
Cable Crossovers - 56 x 12, 10, 9
Tricep pushdowns - 56 x 12, 10
Skull Crushers - 30 x 18, 12, 15 x 10

Tuesday: Quads/Hamstrings/Calves:
P.M.
5 Min Warmup

Squats- 85 x 12, 105 x 12, 9
Walking Lunges- 20 x 12 (Each Leg), 10 (Each Leg)
Straight Leg Dumbbell Deadlift- 30 x 12, 10
Standing Calf Raises- 65 x 15, 0 x 25, 30
Seated Leg Curls- 70 x 12, 10, 7
Seated Leg Extensions- 90 x 5, 70 x 10, 50 x 8

Mondays workout wasn’t spectacular. I worked out with a friend who is more demotivational than motivational but I went nevertheless. Tonights workout was fast but effective. My legs are feeling like they aren’t going to hold me up at the moment. I definately felt more strength than last week though.

I’m starting this week 1 lb down from last so I think I’m ontrack for losing 1 - 2 lbs a week while maintaining/building muscle. Took my measurements again and waist is down an inch as well so that’s all in keeping with my goals. One thing I’m failing on is getting enough protien and calories. I’ll continue to work on that. Today was definately bad, I dont’ even want to go into how little I ate. Suffice it to say that it was definately less than 600 calories. I think I’ll go have a shake

Overdue update

BabyG79 — Sun, 24 Aug 2008 03:59:12 +0000

Well I’m renewing my goals as I’m getting bored with myself staying at 150. I kind of had a hiatus from the gym for the month of July since DH’s little brother and sister stayed with us and we could not leave them alone in the evenign while we worked out after leaving them alone all day while we worked. At any rate. I’m starting school again, and full time this semester, on Monday. So between 40 - 50 hours of work and 3 hours of school every night, I need a plan of attack if I’m going to stay in shape. I have good intentions of getting to the gym Mon - Thur from 4:00 - 5:30 after work and before school, but the road to fat is paved with good intentions. SO, as a back up strategy, I’m back on a restricted calorie diet today to assist in my weight loss goals. It’s been a little difficult over the past few months since we’ve had people living with us and we’ve been entertaining a lot to keep my calories below 1600, but I’m motivated to get back on track. After looking at my weight history I do realize that I’ve kept myself at a maintenance weight that is 13 - 17 lb less then what I was three years ago, so that’s something I feel good about. I guess I blocked out being in the 160’s. At any rate, I’m setting an unrealistically low goal weight of 115 lb in the hopes that I will hit 125 by Thanksgiving. This is a healthy weigh loss for me and very doable at 1.9 lbs per week (down from 150). I’m shooting for a BMI of 20. Currently I’m at 24.

I’m updating my fit day jounal with daily food intake. I’m going to try and keep it up for at least a week I don’t want to over-promise!

http://www.fitday.com/fitness/PublicJournals.html?Owner=4thesanfords

Double the fun =)

BabyG79 — Wed, 16 Apr 2008 23:19:35 +0000

Well it’s been 2 or 3 weeks since I blogged, and I’m in danger of getting complacent, so here’s my blog for the next week or two…

The last couple of weeks have had up’s and down’s in terms of my progress toward my goals. I picked up a 2nd workout partner who wants to workout Mon, Tues and Sunday nights so that’s double the pleasure (pain), double the fun (soreness). So between the two my workout schedule is pretty exhausting (for me):

Mon: split routines (lunchtime/upper, evening/lower)

Tues: split routines (lunchtime/lower, evening/upper)

Wed: off

Thur: stability ball class (lunchtime)

Friday: cardio and whatever strength training we feel like doing (lunchtime)

Sat: off

Sunday: cardio

…I did this for two weeks, then I pooped out last wed I think I just got exhausted all around. For this week I’ve only gone to the gym once on Monday afternoon. Partialy becuase both my buddies have been pooped out as well and partially becuase my poor little arches are aching from walking around the renniasance festival all day on Sunday in crappy shoes. Either way, my break is over today, sore feet or not. I’m probably overtraining a little bit but it feel good for now so I plan to continue. Plus I’m stagnant at 148 lbs and I’m ready to start to see more weight loss. So tonight will be cardio and a good full body workout with my evening gym buddy.

stay tuned…

Adventures in circuit training

BabyG79 — Tue, 18 Mar 2008 06:02:14 +0000

So I haven’t blogged in two weeks but I’ve been making good progress. I had a little set-back right after my last blog because my gym buddy got sick and I, as I predicted, felt less motivated to work out. I really only did cardio about three times that week and it was nothing to write home about. By the following week (last week) I had guilted myself back into doing a real workout. My buddy was still sick and taking it easy, but I wasn’t phased. TB has also not been terribly motivational and has kind of been slacking with going in the evenings so I just concentrated on doing my workout in the afternoon. That’s good for me though, I have much more energy at 12 – 3 then I do at 7 pm when TB like to go to 24 Hour fitness. So, onto my new workout…

So this worked really well for me last week and I think I’m going to try to stick with it for a couple of weeks. I’ve always known in the back of my mind that I really need to get serious about circuit training to get the results I’m looking for so I decided to do it last week. Here’s the basic workout:

Warm-up

30 min of cardio alternate between low and high intensity. 1 min low (level 2 – 5) followed by 2 min high (level 10 – 15) and continue like that for 30 min.

…this really get’s my heart rate up!

Circuit training

Moving rapidly between each station (no more than 15 sec rest) I do each of these exercises to exhaustion (usually between 10 – 20 reps). I rest 1-2 min between each complete circuit. I usually go for 4 complete circuits.

1) Peck deck fly – 30 lbs

2) Bicep curls – 40 lbs

3) Tricep pushdowns – 45lbs

4) Seated row – 45 lbs

5) Shoulder press – 15 lb dumbbells

6) Seated leg press – 140 lbs

7) Seated calve raises – 140 lbs

8) Hamstring curl – 55 lbs

9) Leg extension – 45 lbs

10) Walking lunges – holding 2 10 lb dumbbells, I walk 1 time around the racketball court. This is approx 40 steps.

11) Back extension –10 lb plate

12) Stability ball V-up crunches – count of 20

13) Stability Ball Bicycle Maneuver – 30 seconds

14) Stability ball crossover crunch - count of 20 on each side

15) Stability ball reverse crossover crunch - count of 20 on each side

I ‘m pretty happy with this routine for now. I started it last Monday and I was feeling it for a few days. I introduced my workout partner to it today but time only allowed us to get through the upper body portion and abs so we basically did steps 1 – 5 and 12 – 13 for 3 complete circuits. I’ll probably hit the gym after work and do lower body.

So my tentative workout schedule going forward would look something like this:

Sunday – High intensity cardio
Monday – Circuit training
Tuesday – Circuit training
Wed – off
Thursday – Stability Ball Class
Friday – Strength training
Saturday – off

…I might have to adjust the schedule a little to accommodate my buddy but that’s the jist of it. I plan to take new progress pics tonight so keep your eyes peeled!

PS – Eating is under control too. I’ve been doing limited carbs and high protein. I’m currently restricting to appox. 1200 calories a day. The typical menu mostly consists of chicken, fish or eggs, veggies, cottage cheese and my Power Crunch bars. Lots of water too.