dope-hot-damn

134lbs and 29%body fat

CARDIO (approx. 450 calories)
•  45 minutes elliptical

LEGS
•  squats with 4lb weight held in front 15reps x 2 sets
•  bridge with one leg (cross over other leg) 15 reps x 2 sets

SHOULDERS
•  travelling squats with arms out (4lb on each hand) 15 steps (left and then right) x 2 sets
•  shoulder press 15 reps x 2 sets
•  shoulder press with calf raise 15 reps x 2 sets
•  elbow raises 15 reps x 2 sets

TRICEPS
•  tricep extensions overhead 15 reps x 2 sets
•  tricep skull crushers on incline 15 reps x 2 sets

CORE
•  crunches with 5lb above head 15 reps x 2 sets
•  holding bench, seated at edge, legs extended, bring knees in (crunch) 15 reps x 2 sets
•  extended legs (knees slightly bent) bring knees in 15 reps x 2 sets

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

i’m going to targer losing 15 pounds within today to the new year.  i have 2 months.  that’s 7lbs a month…around 2lbs a week…aggressive but do-able…

134.8lbs and 29% BF

today i trained and did 500 calories on the cardio end.

training was mostly upper body, chest, biceps, triceps, lots of core exercises and of course squats…

mainly the sets have been increased by +1 so i’m now doing 3 sets for each exercise…and reps remain at 15…

less time to rest means increased intensity means i’m more tired after each set.

still need to lose body fat and losing weight would be ideal also but i feel better…starting to cut out the dairy in my diet since i’m allergic to it and finding it difficult to keep in mind so far but i will get there…keepin up with yoga and cardio 5x a week and really listening to how my body reacts to things.  def have gotten rest as needed.  feelin good…keepin it up.

134lbs and 29%body fat

CARDIO (approx. 500 calories)
•  1 hour yoga, 45 minutes elliptical

CORE
•  planks on bosu 3x (30 seconds each)
•  v ups 3x (30 seconds each)
•  band obliques (holding one end of cable while stepping on the middle of band - arms straight starting from center and twist towards one side) 10reps x 2 sets
•  on bench, leaning slightly back, legs and feet extended and pull knees in 15 reps x 2 sets

UPPER BODY
•  on incline bench:  hug a tree chest press 15 reps x 2 sets (5lbs each hand)
•  shoulder raises including sides and reverse 10 reps x 2 sets  BURNNNNNN
•  reverse grip row 10lb each hand 15 reps x 2 sets

LOWER BODY
•  squats 15 reps x 2 sets

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

135lbs and 29%body fat

CARDIO (approx. 500 calories)
•  1 hour yoga, 35 minutes elliptical, 20 minutes treadmill

LOWER BODY
•  squats on equipment 15 reps x 2 sets (felt like 25 pounds)
•  with band, tabletop position, band is held by hands and wrap around one foot…foot goes straight back 15 reps x 2 sets (left then right leg) while holding core in

PUSH UPs
•  on yoga blocks, 15 reps

UPPER BODY CARDIO
•  push up position, with one step for arms, move right arm and leg, and travel to the right.  put hand on step and other hand on step, then travel one more step to the right and lower hands to ground.  repeat the opposite direction for about a minute or so?
•  360 back and forth (push up position without legs travelling) just move arms this time
•  2 yoga blocks same as the first bullet but this time, both hands go on one yoga block then ground then another yoga block and then ground and back to opposite direction with legs travelling…butt down and holding core in like in a plank position but TRAVELLING!!!  burning shoulders and arms towards the end.
•  plank position with one leg bent forward but not hitting the ground 20 seconds and then other leg for another 20 seconds
•  plank position with elbows bent and laying on ONE yoga block…i almost took a nose dive on this one so be careful!!!

ABS
•  pilates move…v shape and HOLD it with arms on side 30 seconds
•  same as above but arms in front of chest X and then raise both upper and lower to a slight crunch and back 15 reps

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

time flew tonight but it was fun…i didn’t think i could do as much with the upper body cardio but i was surprised at how strong i have gotten over the last few months…and i am constantly losing weight from all the cardio and correct eating habits.

YESSSS!

136.5lbs and 29%body fat

CARDIO (approx. 600 calories)
•  1.15 hours elliptical, 20 minutes treadmill

LOWER BODY & some upper body integrated
•  hamstring curls 15 reps x 2 sets (45lbs then 55lbs)
•  travelling squats to the right then to the left with 5lb weight held straight arms shoulder length 15 steps each way
•  squats 15 reps x 2 sets with 10lb presses at the same time
•  sitting butt at edge of bosu, feet on bosu, lay back and bridge pose with alternate arm pressing up 8lbs on each hand 15 reps each arm

BACK
•  8lb medicine ball, one arm (pull back), while both feet on balancing pad, 15 reps each side x 2 sets, bend knees, push hips back…look towards ground
•  both feet on separate balancing pads, tricep extensions with 8lb medicine ball 15 reps x 2 sets (last set do as much as you can, i was able to do 21)

CORE
•  reverse crunch (hips up) and then lower legs towards ground while still having a bend in the knee move knees closer towards chest 15 reps x 2 sets

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest
starting next week, we’re going to begin focusing more on specific body parts and not doing as much full body since i’m pretty good overall already…that means progress!  i’m ready!

136.5lbs and 29%body fat

CARDIO (approx. 500 calories)
•  1 hour walk outdoors, 30 minutes on elliptical, stairmaster 5 minutes

LOWER BODY
•  bridge pose - lots of holding and burning x 2 sets
•  squats 15 reps - lots of holding and burning as well

CHEST
•  machine - press 2 different grips 25lbs.  15 reps x 2 sets

BACK
•  pull ups on machine - 15 reps x 2 sets

TRICEPS
•  dips on machine - 15 reps x 2 sets

SHOULDERS
•  with 12lb bar, raise bar to chin height (elbows up) 15 reps x 2 sets

BICEPS
•  with band under feet, bicep curls 15 reps x 2 sets

PLANKS (arms were shaking with these - BURNED, I DIE!)
•  on bosu, push up position 45 seconds HOLD x 2 sets
•  same position, working with core, bring left leg towards chest, then right  HOLD 15 reps x 2 sets

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

the session was sooo fast i didn’t really take much breaks…by the time i knew it, it was over…i know i’mma be hurtin tomorrow UPPER BODY for sure…i can feel it already

136.5lbs and 29%body fat

CARDIO (approx. 450 calories)
•  25 minutes on the elliptical; 20 minutes on treadmill at 4.0 incline and 3.3speed; stairmaster 15 minutes

PLANK
•  elbows on floor, with one foot up then reverse…
•  push up position for 1 minute, repeat for another minute

SHOULDERS
•  steering wheel with 5lb weight…lower arms straight, raise to shoulder height and steer to left bring back down and repeat…do 15 then steer to right. (one leg up for each 15 reps)
•  kneeling on incline bench; with 4lb on each hand, raise hands wide working on shoulder…the wider the better 15 reps
•  with 4lb on each hand, angle hands out and raise up to shoulder length arms straight, then lower, raise arms forward to shoulder height and slowly lower 15 reps
•  raise arms to shoulder height (elbows) and wide (4lb on each hand) 15 reps

ARMS
•  pushups with knees on incline 15 reps x 2 sets
•  with cable, arms out towards front and bend elbows and do an angled bicep curl, 15 reps x 2 sets

TRICEPS
•  with cable, 30lbs at 15 reps, 35lbs at 15 reps, 40lbs at 15 reps
•  tricep push ups 15 reps x 2 sets

CORE
•  on bosu, crunch while bringing one leg towards you, focus on one knee for 15 reps and then switch
•  sit ups on bosu 15 reps x 2 sets
•  floor sit ups 15 reps

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

i’m so happy with the progress i’m making but i have to burn about 500 calories every 5 days in order to bring my body fat down much more…also guarantees me to lose .5 pound a week or more if i do this aside from my training 2x a week.  also still going to yoga 3x a week.  and doing a full time job search keeps me busy…all is good.

137lbs and 29%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  20 minutes on the elliptical; 20 minutes on treadmill at 4.0 incline and 3.3speed

LOWER BODY
•  SQUATS with yoga ball behind and yoga block between knees 20 reps x 2 sets
•  on mat, with back to ground, one legged lifts.  3 sets of 30 seconds each (left leg first then right leg)

UPPER BODY
•  on incline bench, knees up for more of a core workout, chest presses with arc 15 reps x 2 sets (5lb on each hand)

SHOULDERS
•  5lb on each hand, one knee up per set 15 reps x 2 sets

BACK
•  on incline bench, face bench and knees up…with 10lb on each hand, drop arms and lift all the way up so elbows are in line with back 15 reps x 2 sets

TRICEPS
•  skull crushers on incline…15 reps x 2 sets

CORE
•  on bosu, with medicine ball behind head for support…hold bars, and extend legs and pull in, reverse crunch then extend all the way out towards ground and hold, repeat 15 reps x 2 sets
•  on bosu, butt towards the floor almost, reach for stars with arms all the way up.   30 reps

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

so my trainer is not feeling well from his competition which he won 3rd place for!  WOOT WOOT!  congrats!

since i was on my own today, i decided to hit cardio 30 minutes…

then i did a combo of our usual training with the same amount of weight we normally do…i started with lower body, moving to lower back, then upper body (chest, biceps, triceps) and ended with more push ups, planks, and of course the core with the help of bosu and yoga ball…also finished up with reverse bridge on a yoga ball…

since i did WAY TOO MUCH walking this weekend, i stretched with a lot of yoga poses…and i’m looking forward to yoga class wednesday and more training on thursday!

happy that i’m able to enjoy myself and now know what my limitations are with nutrition and portioning…i’m very happy i’ve learned so much in the past few months and i’m very happy i’m surrounded by people who are very conscious…attended my first natural bodybuilding show as well.  amazing!  all the competitors were an inspiration to my training today.  all that hard work…it was truly incredible!

137lbs and 29%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  25 minutes on the elliptical

PLANK
•  2 sets (45 seconds each):  on elbows and one leg up in air (left then right)
•  2 sets (50 seconds each):  full push up position

LOWER BODY
•  reverse bridge on a yoga ball, without moving upper body, lower hips down and bring back up 15 reps x 2 sets

TRICEPS
•  8 pound weight, overhead, 15 reps x 2 sets

CORE
•  back on mat, knees bent and pull towards chest, reverse curl at the end with hips raised 15 reps x 2 sets (closer the knees, the more you’ll feel this)

SHOULDER
•  sitting on yoga ball, 5lbs on each hand, raise arms forward parallel grip up to chin, and lower, repeat 15 reps x 2 sets (too difficult so i went down to 4lbs after first set)

CHEST
•  back on mat, with 10lbs on each hand, 90degrees and press up to an arc (not all the way) 15 reps x 2 sets

BACK
•  with band held by trainer, grip bands parallel to ground and pull all the way till hands are in line with chest area, 15 reps
•  same thing but grip (hands facing each other)

LOWER BODY
•  SQUATS with yoga ball on lower back against the wall (20 reps; 3 sets) last two sets with 4 pound weight held straight ahead

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

CARDIO
•  20 minutes on treadmill (4.0 incline and 3.2 speed)

thinking of doing another fruit flush to jump start my weight loss some more…been on a plateau for a week now…need to lose 20 more pounds!