dope-hot-damn

145.6 lbs at 32% body fat
I was low in iron today and a bit dizzy but i looked forward to training today since i already skipped yoga…my knee needed to heal first…and monday was most important since that’s my main training day…did cardio ahead of time and was sweating up a storm in no time…before training even started…i’m exhausted but feel good…he took it pretty easy on me today because of my bum knee

20 minutes elliptical intervals of 30 seconds, back and forth

knee lifts machine 15 reps (45 pounds)
hamstring curls machine 15 reps x 2 sets (45 pounds)-this one was super good for my knee - felt the stretch ASAP
calves machine 15 reps x 2 sets (NOTHING)  all the way up, all the way down, straight legs, DO NOT BEND knees much.

leg lifts:
•  lay with back to the mat. leg raises straight (foot flexed), do not lower to the ground, only raise until comfortable not past 90 degrees 15 reps x 2 sets on both feet
•  on side, lay on the mat with whole body on one line, leg raises, only to a 45 degree angle and back down without lowering the leg to the floor 15 reps x 2 sets, other side (same)
•  face on mat, laying on front, straight leg raises, one leg lifts, can place leg on ground after the raise 15 reps, both legs

on bench:
bench is flat, feet flat on ground…chest press with 8 lb dumbells on both hands…15 reps x 2 sets

biceps:
•  with bar, and bands (step on bands by arch of feet)…this one was rough…bar was probably 10 pounds…with extra resistance it was much more…15 reps x 2 sets
•  medicine ball 16 lbs.  bicep curls, almost like hammer curls but arms go straight towards the ground and up almost to chest but not hitting it…15 reps

on bench:
bench is raised 45 degrees - chest press with 8 lb dumbells on each hand, raise and press weights towards the ceiling but only to a certain point 15 reps x 2 sets

leg raises:
on mat, grab bench legs…leg raises only until i feel comfortable…not too high not too low, legs do not touch the ground…feel abs 15 reps

plank position:
suck in abs like vacuum and lower butt for 15 seconds (i was shaking)

ab exercises:
breathing with abs sucked in…the entire time…standing up straight and then bending forward with elbows to the bench and feet right underneath me…

stairmaster
level 1 and then level 2 (15 minutes)

i’m happy that i’ll be able to go and train some more during the week, potentially thursday, friday and sunday…4x is not bad at all…it’s perfect actually.  now i have to level out what i eat so that it’s a bit less than the past week’s intake…just take away about 200 calories a day and it’ll be perfect.

06/22/09

DIET
40 protein (more protein, more chicken)
30 carbs (barilla and brown rice and yams, veggies and fruits)
30 fat (good fats, cottage cheeses)

still following the 2 types (i may have overdone the protein in the mornings so cutting back on 2 tbsps only each time):
non workout 1000 calories
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts

workout 1150 calories
7 meals
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice/pasta
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts

WEIGHT
144.6 lbs.
31% body fat

CARDIO:  10 minutes (5 and 5 back and forth direction) just ongoing speed, heavier resistance than last time

LEGS:
1.  upstairs:  LEG PRESS…no weight, showed me that i have to be on my heels and only to certain points, smooth motion…12-15 reps x 2 sets
2.  on back laying down, one leg (bridge like pose, foot almost towards butt…raise other leg as high as you can pointing toes)…lift hip up as high as possible and suck in core…12-15 reps x 2 sets FELT THE BURN ASAP on this one!!!
3.  mirror:  sumo squats, feet far apart and at an angle, stick butt out and go as low as i can, and back up…eyes forward 12-15 reps x 2 sets with 12 pound weight (pyramid grip)

BACK:
1.  pull ups (machine) - weight was at 100…90 degree angle and drop slowly just till elbows are a bit bent still…and lift back up in smooth motion…12-15reps x 2 sets (2nd set was ROUGH!)  focus on back and sides, not arms as much…close eyes if needed to FOCUS on breathing.
2.  rows - seated, use the rope attachment…arms together, back straight, shoulders down…pull rope towards body and spread arms open, focusing on back while i pull on either side of rope…and back…smooth motion 12-15 reps x 2 sets
3.  finally, the cross armed dip where you look towards the ground and relax the neck…quads, butt and hamstrings are working…for lower back…12-15reps x 2 sets…2nd set was TOUGHHHH!  but i did it!  yea boy!!!  even between toes cramping up.

CHEST:
1.  angled chest press with resistance bands…12-15 reps x 2 sets
2.  on balancing ball, with resistance bands bicep curls…these were ****ERS!  sooooo hard!  i couldn’t finish 2 sets…so he gave me lighter dumbells…and i finished it out that way.

ABS:
1.  sit on edge of bench, arms behind…with legs off ground and straight, raise both legs to form a V with my body, 12-15 reps x 2 sets…tough ones…but i’ll get there…
2.  core workout…start with plank position (do side plank positions with other arm in 90 degree up in the air; head faces ceiling)…pause then switch to other side…10 reps x 2 sets and he FINISHED with a 10 second plank position with my butt aligned…eeks!  uncalled for but i did it!

FINAL STRETCH
FINISH WITH 30 minutes CARDIO (treadmill this time…adding .1 every 3 minutes)  started at 2.8 when i reach 21 minutes, it was at 3.5 and i could not go slower OR hold on to anything…so my core would get the most out of it…I DID IT!!!

final words:
let work stuff go after i leave
let the little things roll off my back
no anxiety…take deep breaths and focus on the workout…
close my eyes if it helps…
me time (very impt)…he was proud to see i was EARLY! 
and with eating…i didn’t do 100% on saturday and sunday because of events…wedding and father’s day…but i balanced it as much as i could by eating LESS portions of everything & being MUCH more active…
have to make an effort to get to yoga sundays so i can stretch and not have my muscles so tight next time…

feel GREAT!

06/15/09

DIET
40 protein (more protein, more chicken)
30 carbs (barilla and brown rice and yams, veggies and fruits)
30 fat (good fats, cottage cheeses)

2 types:
non workout 1000 calories
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts

workout 1150 calories
7 meals
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice/pasta
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts

WEIGHT @ 8pm
146 lbs.
35.5% body fat

CARDIO:  10 minutes (5 and 5)
back and forth (30 sec and 30 sec intervals)

LEGS:
1.  squats w ball on lower back and block btwn knees and medicine ball arms forward and drop down…feel the burn x up, in down (2 sets of 10)
2.  lay down, both feet on ball, hips up to the ceiling and dont drop to the ground…x up and in down (2 sets of 10)
3.  w stick in hand, one leg squats w other leg up…stick butt out and do not go past toe… (2 sets of 10), smooth
4.  take stick and put on step…sitting down, calf raises up and down (2 sets of 10)

ARMS:
1.  light dumbell - 2 pounds, raise arms to shoulder height (straight) 2 sets of 10 (slow up and down)
2.  push up to ceiling from chin height (4 pounds) - stop at the burn and back down (slow up and down)
3.  triceps - 6 pound (cup with both hands) - 2 sets of 10 natural arch in back, and arms back…over head and not all the way up (only to burn)

CORE:
1.  medicine ball crunch (grab) and let go…arms up & give him ball (20 reps)
FINAL STRETCH
FINISH WITH 15 minutes CARDIO (intervals again, 9 and 9) hey he tricked me!  that’s 18 minutes ARGH!  i suck at math!
Next time, prepare for half an hour cardio to end.

starting to lose some weight and body fat now…from eating right and being more active…next week i begin a 6 month personal training adventure and just KNOW that it will keep me motivated and able to lose regularly…can’t wait to get started!