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Workout

Spent 25 minutes doing cardio - treadmill
5 min. warmup
20 min. starting with 3.5 gradually working up to 4.7 (running for 1 min.) ; 3 min. walking at 4.0
5 min. cool down

Lat pull down: 97.5 lbs. ; 2 sets/12 reps
Seated row:: 97.5 lbs. ; 2 sets/12 reps
Leg extension: 90 lbs. ; 2 sets/12 reps
Shoulder press: 77.5 ; 2 sets/12 reps
Chest fly: 70 lbs ; 3 sets/8 reps
Chest press: 77.5 lbs. ; 2 sets/12 reps
Leg press: 125 lbs. ; 2 sets/ 12 reps
Leg curl : 97.5 lbs; 2 sets/12 reps

Crunches on the ball: 30
Crunches with alternating knees : 15
Ball squats ; 15
Hamstrings on the ball ; 2 sets/15 reps
Plank : held for 25-30 sec. count

Stretched

Working out

Sorry for the boring posts to anyone who is watching out there. It's what I need to write out to keep myself going.

2nd Strength training workout for the week

Cardio:
Elliptical : 10 min. Every 2 minutes I moved up one level to L5 for a good warmup before I did my weights.

Strength training:
Seated row: 70 lbs. 15 reps/ 2 sets
Lat pulldown: 70 lbs. 15 reps/ 2 sets
(Used freestyle machine rather than strength machines)

Chest flies on the ball: 10 lbs. 15 reps/ 2 sets
Overhead pull: 30 lbs. 15 reps / 2 sets
Leg press: 117.5 lbs. 15 reps / 2 sets
Biceps curl: 10 lbs (dumbbells) 15 reps / 2 sets
Shoulder press with dumbbells 10 lbs. 15 reps / 2 sets

Core training:
Bridge for hamstrings : held for 75? secs.
In and outs : 25
Ab crunches on bosu: 30
Plank: held for 25 secs. (too sweaty, and slipping)

10 more minutes on treadmill: pretty much slow walk: 3.0-3.5; 1 minute run at 4.5; cool down

Stretch

Entry tags:

cardio workout

working out

Did cardio workout today since yesterday was time with trainer.

Exercise bike: 45 minutes ; interval workout with baseline L5.

Core exercises afterwards:

Hamstring bridge : 65 sec.
In and outs: 25
Ab crunches on bosu: 20
Tried to do a plank but arms were too slippery with sweat. 8-(

Stretch

Go me!

Entry tags:

need to exercise

Need to workout

I never thought I'd ever ever say this but I really need to get to the fitness center and work out. These interviews (10 so far) are very tiring mentally. My body really wants to go and lift weights, do some biking, do something other than sit. I'm hoping I can squeeze an hour in today during our supper break. I find it utterly fascinating that that this is my mindset. For so many years, I never ever thought of exercise except as a chore, must walk to lose weight, etc. But now it's something I actually crave. Who'd have thunk it?

Entry tags:

workout

Workout

Worked out today:

Started out warming up on treadmill for 15 minutes. Worked up to level 3.7.

Strength training:
Lat pulldown: 85.5 lbs. ; 12 reps / 1 set ; 90 lbs. ; 12 reps / 1 set
Seated row: 85.5 lbs. ; 12 reps / 1 set ; 90 lbs. ; 12 reps / 1 set

Leg press: 110 lbs. ; 12 reps / 2 sets
Shoulder press: 85.5 lbs. ; 12 reps / 1 set ; 90 lbs. ; 12 reps / 1 set

Chest press: 85.5 lbs. ; 12 reps / 1 set ; 90 lbs. ; 12 reps / 1 set
Chest flies: 70 lbs. ; 12 reps / 1 set ; 75 lbs. ; 6 reps / 1 set

Cardio again
Moved back to do cardio for last 15 minutes of workout: Worked on elliptical. Did sprints. Warmed up at L3-L4. Baseline L5. Every 30 secs. upped a level. Rested 30 secs. Worked up to L8. Cooled down for 4-5 minutes moving down from L5.

Stretched out.

Biking on Memorial Day

Went for a marvelous bike ride on the White Pine trail at 8:30-10:00am this morning. Started in Belmont and rode up to 12 Mile Rd. and back. Bike rode smoothly and gears shifted so nicely. Did a few 30 sec. sprints on the way back. Put it in 36 or 37th gear and pushed it.

Had breakfast when I got back.

Worked in the garden and yard most of the afternoon.

Wonderful day.

Reason for journal

Not that anyone is reading this right now. But this journal is to give me a place to write out my workouts, to help me keep track of the exercises I've tried and give me ideas for things to try again.
It's a place for me to write up my thoughts about losing weight, and exercising. As such it is inherently of interest primarily to me. Sorry if you find it dull. Move along. Nothing to see here.

More boring workout posts

Since this is what I need a journal for right now:

Workout with Tina the trainer

25 minutes cardio. On the elliptical, warmed up at L2-L3, baseline was L5. Did 1 minutes intervals at L7 and L8. Rest 1 minute at L5. 5 intervals. cool down 2 minutes at L5. and the next 5 minutes at L4 and L3.

Circuit training:
Ball squats with weights: 8 lbs. 12 reps / 1 set ; 9 lbs. 10 reps / 1 set ; 10 lbs. 6 reps / 1 set
Chest flies on ball: 8 lbs. 12 reps / 1 set ; 9 lbs. 10 reps / 1 set ; 10 lbs. 6 reps / 1 set
Hamstrings of steel:
Reverse crunches with feet on ball: 12 reps
Roll ball back and forth to you with butt off ground: 12 reps
Reverse crunches with ankles on ball with butt off ground: 12 reps

Repeat (killer) ; ended up with multiple leg cramps
Stretch out hamstring by placing heel on ball and leaning over leg

ETA: chest row with weights (standing lift weights from waist to chest, move arms back into wing, pinch shoulder blades together): 10 lbs. 12 reps / 2 sets
pushups: 12 reps / 2 sets

Core exercise: Russian twist; hold weight with feet on ground or in "in and out" position, turn from side to side obliquely. 30 secs / rest / 30 secs. more

Workout was hard ; doing good except for hamstring exercises; need to work on those suckers more.

Good news: Now fitting in size 24-26 pants. While my weight is still up there, inches are definitely coming off legs and hips and waist. Clothes are fitting much much better. I have a lot more energy.

I still can't believe I really do enjoy working out. I didn't work out Thursday since I had a chance to go to a clothes sale with a gift certificate. Found some really cute stuff, but boy did I miss my workout.
Today I made not the greatest choice of food for lunch. Own up to them and move on. Eat more veggies tonight.
Stretch

workout posts

I missed posting my workouts all last week. I've been trying to crosspost to Blogger but that doesn't seem to be possible.

Worked out four days last week; three of them in the gym, one was a 45 minute walk.

Monday - worked out with Tina the trainer.

Tuesday - 45 minute walk

Wednesday - home with sick kid

Thursday - worked out in gym. Cardio on treadmill ; strength training on fitness machines

Friday - triple cardio threat ; elliptical, treadmill, bike ; some core

Saturday - froze at ball game

Sunday - mowed lawn for 1 and a half ; lots of raking

Monday (May 18) - worked out with Tina the trainer
Split up cardio into warmup (10 minutes with increasing intensity)
Strength training (circuits)
Cardio - with hits
Stretching

Legs a bit sore today so I took it easy on myself and only biked on the exercise bike for 35 minutes. Did a random workout at L3-L5.
Stretched.

Gym now only open for 2 hours over lunch. Open till 8:30 am and over late afternoon.

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