dope-hot-damn

139lbs and 30%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  20 minutes on the elliptical
•  AFTER training:  15 minutes on treadmill incline at 4 and speed at 3.2; 10 minutes on stairmaster level 2

LOWER BODY
•  while laying on floor, heels on bosu, bridge (raised hips) 15 reps x 2 sets
•  SQUATS with yoga ball on lower back against the wall, 8lb dumbbell raised straight up above head 20reps (2nd set with 10lb)

CHEST
•  sit on yoga ball, 5lb in each hand, along with band that trainer holds (for more tension).  raise arms to chest level and push out towards the wall 15 reps x 2 sets (straight back, sit tall)
•  on chest pull down machine, 40lb weight, straight back, slightly angled, slightly wider than shoulder length grip, pull bar towards chest and raise slowly 15 reps x 2 sets (focus on back since i can’t see it, try to feel it as much as possible)

SHOULDERS
•  sit on yoga ball, 5lb in each hand, grip weight with thumbs down, elbows bent slightly, raise arms slightly (not super high)…15 reps x 2 sets

ARMS
•  sitting on yoga ball, bicep curls 8lb on each hand, 15 reps x 2 sets

ABS
•  lay on bench, raise both legs, one slightly higher than other (reverse for other side)  and hold 30 seconds and switch  (back flat on bench and raise legs higher (x 2 sets)
•  same position but keep both legs raised parallel to bench HOLD for 1 minute (do once more, lower super slow at the last few seconds) SUCK ABS in as much as possible like ur life depends on it!

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

since i’m going on vacation for the later half of this week, this is my first and only training session this week, however, i am doing MORE cardio and keeping up with yoga, adding a pilates class on tuesday and possibly thursday to make up for my 2 training sessions that i’ll be missing, and i’m sure i’ll be doing enough cardio on the trip and watching what i eat.

i am definitely seeing definition in my biceps and chest area…sitting on the yoga ball today while doing the shoulder exercises, i felt  distracted by my lovehandles…not good…i was doing obliques yesterday so i can feel them, but i have to do more, step by step…they will GO AWAY!  i can’t wait!

139lbs and 30%body fat

CARDIO (175 calories)
•  BEFORE training:  5 minutes on the elliptical
•  AFTER training:  20 minutes on treadmill incline at 4 and speed at 3

LEGS
•  SQUATS with yoga ball and band (under feet) arms up to shoulder height  15reps x 2 sets  OUCHIE!

SHOULDERS and BACK
•  sitting on ball, bend from waist, looking down, shoulder fly’s?  15 reps x 2 sets
•  standing on BOSU, with 12lb bar with bands held by trainer for more tension, back rows 15 reps (regular grip) - chest height
•  standing on BOSU, with 12lb bar with bands held by trainer, back rows 15 reps (reverse grip) - to bellybutton

ARMS
•  bicep curls and forearm curls with band under feet 15 reps x 2 sets, for balance, raise one foot off floor
•  push ups while on yoga blocks (each knee) and hands on edge of inverted bosu for balance 15 reps x 2 sets

TRICEPS
•  lay on bench, bar with band tension (held by trainer) narrow grip press bar to ceiling  15 reps x 2 sets

ABS
•  lay on bench, bend legs a bit and suck abs in, all the way down and all the way up in a slow smooth motion, at top, raise hips for 1 second and go back down slowly 15 reps x 2 sets (at end of last rep, count 5-10 seconds before legs are down on the ground).

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

WEIGH IN today:  i’ve lost 10 pounds since i started training seriously again…it took me approximately 3-4 months.  it’s been a combination of hard work at the gym and hard work balancing my food intake.  i’m never hungry since i eat 6 meals each day.  what i find to be a challenge is balancing the amount of protein, carb and fat intake i need.  most of the time, it’s just managing what to prepare ahead of time for daily meals.  i am feeling results and visually seeing a slight change in my physique.  i’m happier and physically less affected by mood swings since i kicked the caffeine habit!  i definitely feel the fatigue after my training sessions, especially when i push myself to the MAX…usually, i feel it even 3 days after…kinda like today where my 2nd training session of the week was happening and i was still feeling the results from the 1st session 3 days after.  i took it a little bit easy because i think my iron deficiency has kicked in so lack of energy is an issue…time to start taking the supplements again.

overall, i need to up my activity some more on the days i’m not weight training, more cardio and yoga for my stretching and flexibility…all’s good!  a little worried about missing two days next week since i’ll be on vacation but i’ll be back on it as soon as i get back home again.  i think my body also needs some rest time so maybe it’s a good thing.

lost some weight from fruit flush…feel pretty good…

139lbs and 30%body fat

CARDIO (300 calories)
•  BEFORE training:  20 minutes on the elliptical
•  AFTER training:  20 minutes on treadmill incline at 4 and speed at 3

LEGS
•  SQUATS with yoga ball and band (under feet) arms up to shoulder height  15reps x 3 sets
•  LEG curl machine 15 reps x 2 sets

BACK
•  with band tension around bar, reverse grip pulling to abs 15 reps
•  with band tension around bar, regular grip pulling to abs 15 reps
•  did some more back exercises with machine, 2 diff. grips 15 reps each

TRICEPS
•  seated on yoga ball, arms overhead elbows to ceiling, bar with band tension (held by trainer) 15 reps x 3 sets
•  cable tricep extension 35lbs 15 reps x 3 sets
•  on bench, DIPS 15 reps x 3 sets (keep butt towards bench)

ABS
•  lay on bench, straight legs and feet extended raise up and down 15 reps x 3 sets hold on last rep KILLER!!!!  URGH!  I DIE!
•  on floor, oblique twist exercise with 5lb dumbell

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

been an off day, ran late by 5 minutes…lots going on…tired.

regardless, TRAINING still went well and i did cardio for the day also…

need to do yoga and more cardio tomorrow

CARDIO (100 calories)
30 minutes on the elliptical burned 240 calories

SHOULDERS
on bench, worked on Shoulders:  HUG A TREE motion 15 reps x 2 sets

TRICEPS
Skull crushers 15 reps x 2 sets

SHOULDERS
Sitting on YOGA BALL shoulder press with dumbells 15reps x 2 sets

ABS
On YOGA BALL, crunches 15 reps x 2 sets

LOWER BODY
Heels on ball, lift pelvis and hips up 15 reps x 2 sets

BICEPS
seated on ball, heels on ground, bicep curls with dumbbells 10 reps x 2 sets each side, 2nd set one heel on ground and other leg up

CORE
•  with yoga ball between legs while laying down, lift legs up 30 seconds x 2 sets (each side) 2nd set was 45 seconds long
•  crunches with dumbbell in hand, legs up knees bent 15 reps
•  crunches with legs up; afterwards, bring legs down but slowly until they are on the ground

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

STAIRMASTER
10 minutes
my knee feels really good right now after the workout…hope it feels this way and continues to do so…like almost back to normal…weird!

GYM scale:  141.5 lbs (two days ago i was 143.5-lost 2 more pounds)
MY scale:  30% body fat

CARDIO (100 calories)
30 minutes on the treadmill at 3.0 incline and speed started at 2.5 and ended at 3.1

LOWER BODY
•  Laying on the mat, bridge pose with pilates ring between thighs…15 reps
•  with band between ankles, squats travelling across the room and back
•  yoga ball on lower back, wall squats with pilates ring between thighs  15 reps x 2 sets

UPPER BODY
•  shoulder press with 6lb dumbell on each hand (chin to above head) 15 reps x 2 sets
•  on BALL, with shoulders and head supported, hips up in bridge pose, chest up and shoulders back, 12 lb dumbell on each hand, chest press 15 reps x 2 sets (2nd set got too heavy so switched to 8lbs in the middle)
•  bicep curls with one leg in the air 6lbs each hand 15 reps x 2 sets
•  tricep extensions while seated on ball, 12lb weight with hands cupping weight, KILLERRRRR!  grrrr 15 reps x 2 sets

CORE
•  crunches with 6lb weight (arms extended) reaching trainer’s hand 15reps x 3 sets (his hand kept going higher…BURNING ABS here).
•  reverse crunches 15reps

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

i’ve lost 2 lbs within the week by doing more yoga and cardio outside of our training sessions…felt good today to see that weight was dropping and i was surprised to see it.  NICE!  everytime i go in i have to do some inner and outer thigh presses around 50lbs per machine.  have to add that on to my workout…each time i’m there.

140 lbs at 30% body fat

CARDIO
30 minutes on the treadmill at 3.0 incline and speed started at 2.5 and ended at 3.2

LEGS
•  BOSU ball squats with block btwn knees (yoga ball on lower back against wall)…15 reps x 2 sets
•  squats with yoga ball and yoga block 15 reps

SHOULDERS
•  12 lb bar, paper thin to chin height…shoulder press…while seated on yoga ball 15 reps x 3 sets

LOWER BODY (back thighs and butt)
•  laying down on yoga ball, shoulder blades on ball, bring hips up…and squeeze lower body 15 reps x 2 sets
•  same position, with 12lb bar, skull crushers…15 reps x 2 sets

CHEST
•  15 reps x 2 sets, seated chest press

BACK
•  row, 15 reps x 2 sets  30lbs.

TRICEPS
•  rope grip, 15 reps x 2 sets 30lbs.

ABS
•  on bosu ball, crunch and twist on both sides and lay back 15 reps
•  on bosu ball, regular crunches, without moving hips to make the abs do the work…feel the entire length working…15 reps
•  on bosu with head on medicine ball, arms above head holding bench with hands, leg lifts and lower but do not touch ground with straight legs 6 reps; too hard so i did it with knees bent; bring the knees all the way to chest 10 reps (KILLED)!

STAIRMASTER
•  50 calories burned for about 7 minutes

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

every week i need to lose 1/2 a lb.  by doing more cardio…i’m working and seeing a difference by training but going in more often and burning about 500 calories each time i go in (4x/week) should be ideal…we’ll begin measuring my weight loss starting thursday.

RESULTS BABY!!!  hard work pays off!

141lbs at 30% body fat

CARDIO
12 minutes of cardio on the elliptical; knee was feeling better so i was ready to go with squats etc…but then the twist motion bothered it and had to keep the yoga block in btwn knees

LEGS
•  squats with cable under feet…5 reps
•  squats with yoga ball and yoga block, 12 lb weight for overhead press while doing the squat 15 reps x 2 sets
•  squats with yoga ball and yoga block, 12 lb weight for reverse grip overhead press while doing the squat 15 reps x 2 sets

•  BRIDGE hip raises one leg each 15 reps
•  BRIDGE hip raises both legs on BOSU yoga block btwn knees 15 reps
•  BRIDGE hip raises both legs on BOSU yoga block btwn knees and 10lb on each hand; as i do hip raise, one arm pushes to ceiling…15 reps x 2 sets

BACK
•  12 lb bar with the cable attached…trainer holding it…i’m on BOSU and doing bar pulls 10 reps x 2 sets (one normal grip, one reverse grip)

ARMS
•  with cable under bosu, feet on bosu, bicep curls with cable…15 reps KILLER!

ABS
•  on BOSU ball, sit with lower back towards the ground but still on ball, and lay back…chin up to ceiling…pause at the top 15 reps
•  STILL on BOSU ball, sit lower this time, still on the ball, almost to the ground, range of muscles targetted changed…15 reps x 2 sets

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

ended with 15 minutes on stairmaster…level 3…

141lbs at 31% body fat

CARDIO
20 minutes of cardio on the treadmill…incline at 4.0 and speed started at 2.6 and went up by a point after each minute…highest at 3.2

knee is feeling somewhat better, better range of motion…still cannot do lunges at this point but squats are fine with the yoga block in between knees…

LEGS
•  5 pounds on the inverted leg press machine…yoga block btwn knees…15 reps x 4 sets

ARMS
•  6lbs in each hand…bicep curls to press…one smooth motion…slow…and pausing after the curl is down.  15 reps x 3 sets

BACK
•  balancing on BOSU ball, use rope grip attached to cord, pull and row back…this was tough to balance with…i had 45lbs on it.  15 reps x 2 sets
•  standing with 2 feet on BOSU ball and holding a 12lb medicine ball:  tricep extensions…arms up & slightly behind ears.  bend arms, elbows parallel to ceiling…15 reps x 3 sets

CHEST
•  angled chest press machine…25 lbs 1st set - 15 reps WAS HEAVY for me.
•  changed to 12.5lbs at 15 reps x 2 sets could barely make it to the last few on 2nd set, needed assistance

ABS
•  on BOSU ball, sit with lower back towards the ground but still on ball, and lay back…chin up to ceiling…pause at the top 15 reps x 2 sets (legs together)
•  STILL on BOSU ball, sit lower this time, still on the ball, almost to the ground, range of muscles targetted changed…last 15 reps

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

trainer was pushing me today to do the heavier weights on some of these, i am getting stronger…starting to see the fat fade away…and starting to see more  definition in my arms.  i felt full tonight…ate lots of protein…but he called me skinny…no one has called me skinny for a very long time…that was a good change of pace…i was focused and challenging myself…also tired.

ended with 25 minutes on treadmill…3.0 incline and speed at 3.0 since that’s about as much as my leg can handle right now.  it’s healing though…can’t wait to do lunges again.