I wanted to do something different for my last day of 2009 so I turned to Exercise TV for some variety.
Cardio: Kickboxing for 22 minutes.
Abs: Jackie Warner show on abs (upper/lower/sides) for 18 minutes.
Here is to an ever healthier and fitter New Year in 2010!
Susan
Thursday, December 31, 2009
Wednesday, December 30, 2009
Wednesday, 30-Dec-2009
Cals/Fat/Carbs/Prot
1030/50/80/85
Cardio: 60 minutes of step aerobics including leg and ab work.
Workout:
Reps (R ) Weight (W )
Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/30)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Completed during step workout.
Susan
1030/50/80/85
Cardio: 60 minutes of step aerobics including leg and ab work.
Workout:
Reps (R ) Weight (W )
Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/30)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Completed during step workout.
Susan
Tuesday, December 29, 2009
Tuesday, 29-Dec-2009
Cals/Fat/Carbs/Prot
1350/25/158/150
Workout
Reps (R ) Weight (W )
Warm Up 5 minutes on treadmill
Leg press (R 14/12/10/8) (W used bands orange/green/green/blue)
Lunge (R 12/10/8) (W 12/18/20)
Lat pulldown (R 12/10/8/8) (W used bands orange/green/blue/blue)
Pullover (R 10/10/10) (W 12/18/18)
Barbell Curl (R 12/10/8/8) (W 16/18/20/25)
Abs
Reg crunch 15/15
Rev crunch 15/15
Opp heel on toe both sides 10/10/10/10
Side crunch both side 10/10/10/10
Reg crunch 20
Workout start to finish is lasting about 60 minutes.
Susan
1350/25/158/150
Workout
Reps (R ) Weight (W )
Warm Up 5 minutes on treadmill
Leg press (R 14/12/10/8) (W used bands orange/green/green/blue)
Lunge (R 12/10/8) (W 12/18/20)
Lat pulldown (R 12/10/8/8) (W used bands orange/green/blue/blue)
Pullover (R 10/10/10) (W 12/18/18)
Barbell Curl (R 12/10/8/8) (W 16/18/20/25)
Abs
Reg crunch 15/15
Rev crunch 15/15
Opp heel on toe both sides 10/10/10/10
Side crunch both side 10/10/10/10
Reg crunch 20
Workout start to finish is lasting about 60 minutes.
Susan
Monday, December 28, 2009
Monday, 28-Dec-2009
1st day of new program. Feels different since I am not working my entire body at one time.
Cals/Fat/Carbs/Prot
1,253/26.0/111.6/140.8
Warm Up 5 minutes on the treadmill.
Reps (R ) Weight (W )
Incline press (R14/12/10/8) (W18/20/25/30)
Flat bench press (R10/10/10) (W20/25/30)
Upright rows (R12/10/8) (W16/20/30)
Side lateral raise (R10/10/10) (W16/20/20) last set difficult
Tricep pressdown 9R12/10/8) (W15/20/20) last set difficult
Abs
Reg crunch 15/15
Rev crunch 15/15
Opp heel on toe, both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
Cals/Fat/Carbs/Prot
1,253/26.0/111.6/140.8
Warm Up 5 minutes on the treadmill.
Reps (R ) Weight (W )
Incline press (R14/12/10/8) (W18/20/25/30)
Flat bench press (R10/10/10) (W20/25/30)
Upright rows (R12/10/8) (W16/20/30)
Side lateral raise (R10/10/10) (W16/20/20) last set difficult
Tricep pressdown 9R12/10/8) (W15/20/20) last set difficult
Abs
Reg crunch 15/15
Rev crunch 15/15
Opp heel on toe, both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
Sunday, December 27, 2009
Sunday, 27-Dec-2009
Today begins the 8 month countdown to August 29, 2010. OCB Mid-Atlantic Classic Competition.
This week I plan to dust off exercise videos still in the wrapper in search of HIIT workouts. I want to restructure a bit. Instead of doing all of my cardio in one session (that usually ends up not happening, except for steady state walking), I want to fit in 2 20 min sessions on cardio days in the AM and PM.
So today I unwrapped Jillian Michaels 30 Day Shred. This was a 27 minute cycle routine with warm up, 3-2-1 minute cycles x3 and a cool down. The 3-2-1 was 3 minutes of strength training (light weights but also moving other body parts like doing bicep curls and doing squats, got the heart rate up pretty quick), then 2 minutes of cardio and then 1 minute of abs on the floor. This pattern was repeated 3 times. According to my Bodybugg I burned 180 cals in the 25 minute session.
Back on track with eating. No sugar or white stuff.
Cals/Fat/Carbs/Prot
1499/42/153/126
Susan
This week I plan to dust off exercise videos still in the wrapper in search of HIIT workouts. I want to restructure a bit. Instead of doing all of my cardio in one session (that usually ends up not happening, except for steady state walking), I want to fit in 2 20 min sessions on cardio days in the AM and PM.
So today I unwrapped Jillian Michaels 30 Day Shred. This was a 27 minute cycle routine with warm up, 3-2-1 minute cycles x3 and a cool down. The 3-2-1 was 3 minutes of strength training (light weights but also moving other body parts like doing bicep curls and doing squats, got the heart rate up pretty quick), then 2 minutes of cardio and then 1 minute of abs on the floor. This pattern was repeated 3 times. According to my Bodybugg I burned 180 cals in the 25 minute session.
Back on track with eating. No sugar or white stuff.
Cals/Fat/Carbs/Prot
1499/42/153/126
Susan
Saturday, December 26, 2009
Saturday, 26-Dec-2009
Steady state walking 20 minutes.
Workout: Final one of this combination of exercises!
Reps 15/12/12 Weight ( )
Squat (40, increase of 10 lbs on bar)
Step Lunge (0/10/10 increase of 10 lbs with use of dumbells)
Lat pullback (15)
Chest fly (20)
Bicep Curl (24)
Lying tricep extension (18, increase of 3 lbs from last session)
Abs
Reg crunch
Twish crunch
Reverse crunch
Roman crunch
Reg crunch
Susan
Workout: Final one of this combination of exercises!
Reps 15/12/12 Weight ( )
Squat (40, increase of 10 lbs on bar)
Step Lunge (0/10/10 increase of 10 lbs with use of dumbells)
Lat pullback (15)
Chest fly (20)
Bicep Curl (24)
Lying tricep extension (18, increase of 3 lbs from last session)
Abs
Reg crunch
Twish crunch
Reverse crunch
Roman crunch
Reg crunch
Susan
Friday, December 25, 2009
Wednesday, December 23, 2009
Wednesday, 23-Dec-2009
Was at the gym early today!
Workout
Reps 15/12/12 Weight ( )
5 min warm up on recumbent bike.
Squats (30)
Step lunge
Lat pull (40/45/45)
Chest fly (45)
Bicep curl (24)
Lying tricep extension (15)
Abs
Reg crunch
Twist crunch
Rev crunch
Roman crunch
Reg crunch
Stretch
After Friday I will have completed each workout for 2 cycles! Eagerly awaiting my new program?? :)
Susan
Workout
Reps 15/12/12 Weight ( )
5 min warm up on recumbent bike.
Squats (30)
Step lunge
Lat pull (40/45/45)
Chest fly (45)
Bicep curl (24)
Lying tricep extension (15)
Abs
Reg crunch
Twist crunch
Rev crunch
Roman crunch
Reg crunch
Stretch
After Friday I will have completed each workout for 2 cycles! Eagerly awaiting my new program?? :)
Susan
Monday, December 21, 2009
Monday, 21-Dec-2009
Good energy today. Finished shopping, wrapping and working and just enjoying time with the husband and kids.
Workout:
Reps 15/12/12 Weight ( )
5 min warm up on treadmill.
Squats (30)
Step Lunge
Lat pull (dumbell rows) (15)
Chest fly (20)
Bicep curl (dumbell) (20)
Lying tricep extension (18)
Abs
Reg crunch
Twist crunch
Reverse crunch
Roman crunch
Reg crunch
Stretch
All done in the home gym!
Susan
Workout:
Reps 15/12/12 Weight ( )
5 min warm up on treadmill.
Squats (30)
Step Lunge
Lat pull (dumbell rows) (15)
Chest fly (20)
Bicep curl (dumbell) (20)
Lying tricep extension (18)
Abs
Reg crunch
Twist crunch
Reverse crunch
Roman crunch
Reg crunch
Stretch
All done in the home gym!
Susan
Sunday, December 20, 2009
Saturday, December 19, 2009
Thursday, December 17, 2009
Thursday, 17-Dec-2009
Steady state walking 40 minutes.
Work is done until 2010! Time for Me, Family and Friends. And in that order!
Susan
Work is done until 2010! Time for Me, Family and Friends. And in that order!
Susan
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Monday, December 14, 2009
Monday, 14-Dec-2009
Steady state walking 30 minutes.
Worked until after 7 PM tonight. Perfect night to try out the home gym.
I actually worked out HARDER because I was less worried about getting on a machine, what I looked like, etc... Awesome! I ususally need the distraction of getting out of the house to workout lest I get distracted by other things. But the kids made me go downstairs and I had a 70 min workout.
Reps 15/12/12 Weight ( )
Warm up 5 min on treadmill
Squats (30)
Step lunges
Chest flys (20)
Side rows (15)
Bicep curls (20)
Lying tricep extensions (18)
Abs
Reg crunch
Twist crunch
Rev crunch
Roman crunch
Reg crunch
Susan
Worked until after 7 PM tonight. Perfect night to try out the home gym.
I actually worked out HARDER because I was less worried about getting on a machine, what I looked like, etc... Awesome! I ususally need the distraction of getting out of the house to workout lest I get distracted by other things. But the kids made me go downstairs and I had a 70 min workout.
Reps 15/12/12 Weight ( )
Warm up 5 min on treadmill
Squats (30)
Step lunges
Chest flys (20)
Side rows (15)
Bicep curls (20)
Lying tricep extensions (18)
Abs
Reg crunch
Twist crunch
Rev crunch
Roman crunch
Reg crunch
Susan
Sunday, December 13, 2009
Sunday, 13-Dec-2009
For the most part, a Rest Day.
Lots of shopping. In preparation for some long days at work, took advantage of a sale at Modell's and purchased a weight bench and a 100 lb weight set with bar. I now have a pretty good complement of the basics to get a great workout at home so no excuses (except for my energy level). My husband also installed 2 long mirrors so I can keep an eye on my form.
I am looking forward to this week. Only 3 days of work and then off until 2010!
Susan
Lots of shopping. In preparation for some long days at work, took advantage of a sale at Modell's and purchased a weight bench and a 100 lb weight set with bar. I now have a pretty good complement of the basics to get a great workout at home so no excuses (except for my energy level). My husband also installed 2 long mirrors so I can keep an eye on my form.
I am looking forward to this week. Only 3 days of work and then off until 2010!
Susan
Saturday, December 12, 2009
Friday, December 11, 2009
Friday, 11-Dec-2009
Steady state walking 20 minutes.
Workout
reps 15/12/12 weight ( )
5 min elliptical warm up
Squats (30)
Step lunge
Lat pull (45)
Chest fly (50)
Bicep curl (24)
Lying tricep ext (15)
Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch
Cals/Fat/Carbs/Prot
1140/16/187/80
Susan
Workout
reps 15/12/12 weight ( )
5 min elliptical warm up
Squats (30)
Step lunge
Lat pull (45)
Chest fly (50)
Bicep curl (24)
Lying tricep ext (15)
Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch
Cals/Fat/Carbs/Prot
1140/16/187/80
Susan
Weekly Check In with Joe, W/O 07-Dec-2009
Not a good energy week. Did not get in a weight lifting session but plan on the one scheduled for tonight. Long nights at work, sapping my energy.
Weight: 186.5 (1.5 lb loss)
Waist: 34.5 (.5 in loss)
Hips: 45.25 (.25 in loss)
Susan
Weight: 186.5 (1.5 lb loss)
Waist: 34.5 (.5 in loss)
Hips: 45.25 (.25 in loss)
Susan
Thursday, December 10, 2009
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Tuesday, 08-Dec-2009
Was in NJ all day for a work function.
No formal exercise.
Cals/Fat/Carbs/Prot
1390/45/148/110
Susan
No formal exercise.
Cals/Fat/Carbs/Prot
1390/45/148/110
Susan
Monday, December 7, 2009
Monday, 07-Dec-2009
A good cardio day. Still working on finishing the weight work tonight. And its 10:25 PM...
Walked steady state 2 hours today~ 35 minutes at a time... Managed to get some time at lunch to walk and several on-site meetings. Walked over 15,000 steps!
Cals/Fat/Carbs/Prot
1267/33/118/127
Finished the "modified" weight workout. Got creative with the 18 lb body bar I had available.
Squats 15/12/12
Step Lunge 12 each side
Bent over rows 15/12/12
Bicep Curl 15/12/12
Lying Tricep Ext 15/12/12
Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch
Susan
Walked steady state 2 hours today~ 35 minutes at a time... Managed to get some time at lunch to walk and several on-site meetings. Walked over 15,000 steps!
Cals/Fat/Carbs/Prot
1267/33/118/127
Finished the "modified" weight workout. Got creative with the 18 lb body bar I had available.
Squats 15/12/12
Step Lunge 12 each side
Bent over rows 15/12/12
Bicep Curl 15/12/12
Lying Tricep Ext 15/12/12
Abs
reg crunch
twist crunch
reverse crunch
roman crunch
reg crunch
Susan
Sunday, December 6, 2009
Sunday, 06-Dec-2009
A very productive weekend! Walked almost 10,000 steps today doing errands, shopping, walking!
Steady state walking 40 minutes.
Susan
Steady state walking 40 minutes.
Susan
Saturday, December 5, 2009
Friday, December 4, 2009
Friday, 04-Dec-2009
Cals/Fat/Carbs/Prot
1280/27/155/106
The family was indulging in some pretzel chips and cheese dip. I bought some fat free saltines (not bad tasting) and blended together fat free cream cheese, onion, green pepper and carrots! Awesome and the family even enjoyed it! Not long ago I would have just eaten what the family was eating. Their choice wasn't terrible, but not within my fat grams budget!
Workout:
Steady state walking for 70 minutes. 45 minutes continuous, travel to meetings for balance.
Elliptical 5 min for warm up
reps 15/12/12 weight ( )
Leg press (170 10 lb increase)
Sumo squat (30 6 lb increase)
Lat pull (45 5 lb increase)
Chest press (45 5 lb increase)
Bicep curl (24, still can't sustain increase in weight here)
Tricep pressdown (60, still challenged with this weight)
Abs
Reg crunch
Rev cruch
Heel on toe
Side crunch
Reg crunch
Susan
1280/27/155/106
The family was indulging in some pretzel chips and cheese dip. I bought some fat free saltines (not bad tasting) and blended together fat free cream cheese, onion, green pepper and carrots! Awesome and the family even enjoyed it! Not long ago I would have just eaten what the family was eating. Their choice wasn't terrible, but not within my fat grams budget!
Workout:
Steady state walking for 70 minutes. 45 minutes continuous, travel to meetings for balance.
Elliptical 5 min for warm up
reps 15/12/12 weight ( )
Leg press (170 10 lb increase)
Sumo squat (30 6 lb increase)
Lat pull (45 5 lb increase)
Chest press (45 5 lb increase)
Bicep curl (24, still can't sustain increase in weight here)
Tricep pressdown (60, still challenged with this weight)
Abs
Reg crunch
Rev cruch
Heel on toe
Side crunch
Reg crunch
Susan
Weekly Check In with Joe W/O 30-Nov-2009
Weight: 188 (5 lbs down from last week)
Waist: 35 (no change)
Hips: 45.5 (.5 inch loss)
Susan
Waist: 35 (no change)
Hips: 45.5 (.5 inch loss)
Susan
Thursday, December 3, 2009
Thursday, 03-Dec-2009
High Intensity Interval Training Day
25 minutes of steady state walking.
3 x 15 minute sessions of jogging stairs.
Each 15 minutes was 5 rounds of 144 steps (up 72, walk across floor, down 72).
Holiday parties are beginning. Didn't guess well and overdid the fat grams tonight. But made "whole food" choices.
Cals/Fat/Carbs/Prot
1820/67/130/181
Susan
25 minutes of steady state walking.
3 x 15 minute sessions of jogging stairs.
Each 15 minutes was 5 rounds of 144 steps (up 72, walk across floor, down 72).
Holiday parties are beginning. Didn't guess well and overdid the fat grams tonight. But made "whole food" choices.
Cals/Fat/Carbs/Prot
1820/67/130/181
Susan
Wednesday, December 2, 2009
Wednesday, 02-Dec-2009
Ok I needed a kick in the ass! So I did it myself! Had a great day of exercise and release of tension and stress!
Cals/Fat/Carbs/Prot
1160/37/45/166
Walked 100 minutes. 66 minutes continuous steady state (460 cals burned per Bodybugg)
60 minutes Kickboxing/upper body/planks/abs (450 cals burned)
Regular workout (155 cals burned)
reps 15/12/12 weight ( )
Warm up 5 min Elliptical
Leg press (160)
Sumo squat (24)
Lat pull (40)
Chest press (40, went down 5 lbs for better execution)
Bicep curl (24)
Tricep pressdown (60)
Abs
reg crunch
rev crunch
heel on toe
side crunch
reg crunch
Susan
Cals/Fat/Carbs/Prot
1160/37/45/166
Walked 100 minutes. 66 minutes continuous steady state (460 cals burned per Bodybugg)
60 minutes Kickboxing/upper body/planks/abs (450 cals burned)
Regular workout (155 cals burned)
reps 15/12/12 weight ( )
Warm up 5 min Elliptical
Leg press (160)
Sumo squat (24)
Lat pull (40)
Chest press (40, went down 5 lbs for better execution)
Bicep curl (24)
Tricep pressdown (60)
Abs
reg crunch
rev crunch
heel on toe
side crunch
reg crunch
Susan
Tuesday, December 1, 2009
Tuesday, 01-Dec-2009
Work has sucked the life out of me for 2 days now. Up in the dark, come home in the dark. Did not get a lunch break or make it to my 7 PM class, at work.
Ok enough excuses.
30 min steady state walking (to and from meetings outside).
Cals/Fat/Carbs/Prot
1550/43/167/127
Susan
Ok enough excuses.
30 min steady state walking (to and from meetings outside).
Cals/Fat/Carbs/Prot
1550/43/167/127
Susan
Monday, November 30, 2009
Monday, 30-Nov-2009
Last minute snag with childcare and all day spent in interviews at work made for no workout today. Will need to rework the rest of this week.
Susan
Susan
Sunday, November 29, 2009
Sunday, 29-Nov-2009
Well the end of a very varied and exciting vacation/holiday week. I have a lot to be thankful for...
I am excited that I have signed up for the 10 week weight loss challenge! So much that I hit the track today for a nice long walk with my daughter.
Steady State Walking- 70 minutes (450 cals burned)
Cals/Fat/Carbs/Prot
1380/49/105/131
Susan
I am excited that I have signed up for the 10 week weight loss challenge! So much that I hit the track today for a nice long walk with my daughter.
Steady State Walking- 70 minutes (450 cals burned)
Cals/Fat/Carbs/Prot
1380/49/105/131
Susan
Saturday, November 28, 2009
Friday, November 27, 2009
Friday, 27-Nov-2009
Cals/Fat/Carbs/Prot
1230/48/48/150
Workout
reps 15/12/12 weight ( )
Warm up 5 minutes on elliptical
Leg Press (150/155/160 increased total of 1o lbs from beg of week)
Sumo Squat (24 increase of 4 lbs)
Lat Pull (40)
Chest Press (45)
Bicep Curl (24, 4 lb increase from Wed)
Tricep Pressdown (60)
Abs
Reg Crunch 30
Rev Crunch 30
Heel on Toe 20/20
Side Crunch 20/20
Reg Crunch 20
Susan
1230/48/48/150
Workout
reps 15/12/12 weight ( )
Warm up 5 minutes on elliptical
Leg Press (150/155/160 increased total of 1o lbs from beg of week)
Sumo Squat (24 increase of 4 lbs)
Lat Pull (40)
Chest Press (45)
Bicep Curl (24, 4 lb increase from Wed)
Tricep Pressdown (60)
Abs
Reg Crunch 30
Rev Crunch 30
Heel on Toe 20/20
Side Crunch 20/20
Reg Crunch 20
Susan
Weekly Check In with Joe 27-Nov-2009
Weight: 193 (up 1 lb from last week)
Measurements: No change.
Did 3 days of weights this week but no significant cardio.
Susan
Measurements: No change.
Did 3 days of weights this week but no significant cardio.
Susan
Thursday, November 26, 2009
Wednesday, November 25, 2009
Wednesday, 25-Nov-2009
Busy day and feeling so much better. Still eating soft foods. House is decorated, parent teacher conferences are over and almost finished with the novel! Oh and did get my workout in!
Cals/Fat/Carbs/Prot
1200/54/95/88
Workout
30 min walking steady state
reps 15/12/12 weight ( )
5 min warm up on treadmill
Leg Press (150)
Sumo Squat (20)
Lat Pull (40)
Chest Press- modular (45)
Bicep Curl (20, decrease of 4 lbs due to availability of weights! Either 20 or 30lbs available)
Tricep Pressdown (60)
Abs
Reg Crunch 30
Rev Crunch 30
Heel on toe 40
Side Crunch 40
Reg Crunch 20
Susan
Cals/Fat/Carbs/Prot
1200/54/95/88
Workout
30 min walking steady state
reps 15/12/12 weight ( )
5 min warm up on treadmill
Leg Press (150)
Sumo Squat (20)
Lat Pull (40)
Chest Press- modular (45)
Bicep Curl (20, decrease of 4 lbs due to availability of weights! Either 20 or 30lbs available)
Tricep Pressdown (60)
Abs
Reg Crunch 30
Rev Crunch 30
Heel on toe 40
Side Crunch 40
Reg Crunch 20
Susan
Tuesday, 24-Nov-2009
Well the offending tooth is out. Took it easy at night but got some exercise in during the morning.
60 min of walking, steady state.
Cals/Fat/Carbs/Prot
1540/67/193/50
Susan
60 min of walking, steady state.
Cals/Fat/Carbs/Prot
1540/67/193/50
Susan
Monday, November 23, 2009
Monday, 23-Nov-2009
Yeah I'm Back! Still sporting the tooth pain but popped some Advil and the family pushed me out the door to the gym! Even though I was only down and out for a week, what a difference a workout can make! I am truly better when I am moving.
Cals/Fat/Carbs/Prot
1440/41/122/153
Diet is back on track. Anxious to get this tooth out, get healed and get back to solid protein!
Workout
reps 15/12/12 weight in ( )
5 min on elliptical
Leg Press (150 increase of 25 lbs)
Sumo Squat (20)
Lat Pull (40 increase of 5 lbs)
Chest Press (45 increase of 10 lbs)
Bicep Curl (24)
Tricep Press Down (60 increase of 10 lbs)
Abs
Regular Crunch 15/15
Reverse Crunch 15/15
Opp heel on toe crunches 10/10/10/10
Side Crunch 10/10/10/10
Reg Crunch 20
Stretch 5 min
Susan
Cals/Fat/Carbs/Prot
1440/41/122/153
Diet is back on track. Anxious to get this tooth out, get healed and get back to solid protein!
Workout
reps 15/12/12 weight in ( )
5 min on elliptical
Leg Press (150 increase of 25 lbs)
Sumo Squat (20)
Lat Pull (40 increase of 5 lbs)
Chest Press (45 increase of 10 lbs)
Bicep Curl (24)
Tricep Press Down (60 increase of 10 lbs)
Abs
Regular Crunch 15/15
Reverse Crunch 15/15
Opp heel on toe crunches 10/10/10/10
Side Crunch 10/10/10/10
Reg Crunch 20
Stretch 5 min
Susan
Saturday, November 21, 2009
Friday, November 20, 2009
Weekly Check In with Joe 20-Nov-2009
Well a very off week.
192 (gain of 5 lbs). Eating soft foods/soups due to tooth issue. Not too much solid protein.
No change in measurements.
Back to plan next week.
Susan
192 (gain of 5 lbs). Eating soft foods/soups due to tooth issue. Not too much solid protein.
No change in measurements.
Back to plan next week.
Susan
Thursday, November 19, 2009
Wednesday, November 18, 2009
Wednesday, 18-Nov-2009
Steady state walking 45 minutes.
No lifting this week. Tired and resting.
Susan
No lifting this week. Tired and resting.
Susan
Tuesday, November 17, 2009
Tuesday, 17-Nov-2009
Illness confirmed to be major infection under tooth/jaw and will require an extraction.
Going to take it easy this week. Still in pain and have a slight fever. Just not up to anything extra this week.
Next week WILL BE BETTER!!!! This too shall pass....
Susan
Going to take it easy this week. Still in pain and have a slight fever. Just not up to anything extra this week.
Next week WILL BE BETTER!!!! This too shall pass....
Susan
Monday, November 16, 2009
Monday, 16-Nov-2009
Home sick. Fever/sore throat/headache.
Thought it best to rest and not work out.
cals/fat/carbs/prot
1039/37/141/40
Susan
Thought it best to rest and not work out.
cals/fat/carbs/prot
1039/37/141/40
Susan
Sunday, November 15, 2009
Saturday, November 14, 2009
Friday, November 13, 2009
Friday, 13-Nov-2009
Last "B" Workout today. A Good One!
Cals/Fat/Carbs/Prot
1423/46/138/128
Steady state walking 25 minutes.
Warm Up 5 min Elliptical
Reps 15/12/12 Weight ( )
Squats 20/24/24 (increased last 2 sets by 4 lbs)
Step Lunge
Lat Pull (40)
Chest Fly (45)
Bicep Curl (20)
Lying Tri Ext (15)
Abs
Reg Crunch 15/15
Twist Crunch 10/10 10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Reg Crunch 20
Susan
Cals/Fat/Carbs/Prot
1423/46/138/128
Steady state walking 25 minutes.
Warm Up 5 min Elliptical
Reps 15/12/12 Weight ( )
Squats 20/24/24 (increased last 2 sets by 4 lbs)
Step Lunge
Lat Pull (40)
Chest Fly (45)
Bicep Curl (20)
Lying Tri Ext (15)
Abs
Reg Crunch 15/15
Twist Crunch 10/10 10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Reg Crunch 20
Susan
Weekly Check In with Joe 13-Nov-2009
Weight: 187 (down 2.5 lbs)
Waist: 35 (1 inch loss)
Hips: 46 (.5 inch loss)
1st week without cream in my Dunkin Donuts coffee which contributed 18g fat towards my daily goal. Now getting used to coffee with skim milk. :(
Great Week! Feeling good with workouts and looking forward to my new workout to begin on Monday~~~
Susan
Waist: 35 (1 inch loss)
Hips: 46 (.5 inch loss)
1st week without cream in my Dunkin Donuts coffee which contributed 18g fat towards my daily goal. Now getting used to coffee with skim milk. :(
Great Week! Feeling good with workouts and looking forward to my new workout to begin on Monday~~~
Susan
Thursday, November 12, 2009
Thursday, 12-Nov-2009
Long day. But good!
Cals/Fat/Carbs/Prot
1485/47/136/128
30 minutes of HIIT on elliptical. Accomplished by doing cycles 1 min full out, 2 min steady state.
45 minutes steady state walking.
Susan
Cals/Fat/Carbs/Prot
1485/47/136/128
30 minutes of HIIT on elliptical. Accomplished by doing cycles 1 min full out, 2 min steady state.
45 minutes steady state walking.
Susan
Wednesday, November 11, 2009
Wednesday, 11-Nov-2009
Another great, productive day all the way around!
Cals/Fat/Carbs/Prot
1504/38/145/143 The closest I have come to all of my numbers without going over!
Walked 60 min steady state.
Walked 25 min steady state.
Weight Workout:
Warm up 5 minutes on stationary bike.
Reps 15/12/12 Weight ( )
Squats (20)
Step Lunges
Lat Pull (40 all 3 sets + 5lbs)
Chest Fly (50/45/45 1 set +5lbs)
Cable Bicep Curl (20)
Lying Tricep Extension (15)
Abs
Regular Crunch
Twist Crunch
Reverse Crunch
Roman Crunch
Regular Crunch
Susan
Cals/Fat/Carbs/Prot
1504/38/145/143 The closest I have come to all of my numbers without going over!
Walked 60 min steady state.
Walked 25 min steady state.
Weight Workout:
Warm up 5 minutes on stationary bike.
Reps 15/12/12 Weight ( )
Squats (20)
Step Lunges
Lat Pull (40 all 3 sets + 5lbs)
Chest Fly (50/45/45 1 set +5lbs)
Cable Bicep Curl (20)
Lying Tricep Extension (15)
Abs
Regular Crunch
Twist Crunch
Reverse Crunch
Roman Crunch
Regular Crunch
Susan
Tuesday, November 10, 2009
Tuesday, 10-Nov-2009
My daughter's 9th Birthday today!
We celebrated at Olive Garden but plenty of healthy, clean foods to choose from!
Cals/Fat/Carbs/Prot
1271/21/140/128
Managed to get in 1 hour and 15 minutes of exercise today!
30 minutes of HIIT, running steps at work.
45 minutes of steady state walking.
Susan
We celebrated at Olive Garden but plenty of healthy, clean foods to choose from!
Cals/Fat/Carbs/Prot
1271/21/140/128
Managed to get in 1 hour and 15 minutes of exercise today!
30 minutes of HIIT, running steps at work.
45 minutes of steady state walking.
Susan
Monday, November 9, 2009
Monday, 09-Nov-2009
Cals/Fat/Carbs/Prot
1426/46/116/145
Workout Today:
60 minutes steady state walking.
30 minutes steady state walking.
Reps 15/12/12 weight ( )
Squats (20)
Step Lunge
Lat Pull Underhand (45)
Chest Fly (45 +5 lbs)
Cable Bicep Curl (20)
Lying Tricep Ext (15)
Abs
Reg Crunch 2x15
Twist Crunch 2x10/10
Reverse Crunch 2x15
Roman Crunch 2x15
Reg Crunch 20
Great Day!
Susan
1426/46/116/145
Workout Today:
60 minutes steady state walking.
30 minutes steady state walking.
Reps 15/12/12 weight ( )
Squats (20)
Step Lunge
Lat Pull Underhand (45)
Chest Fly (45 +5 lbs)
Cable Bicep Curl (20)
Lying Tricep Ext (15)
Abs
Reg Crunch 2x15
Twist Crunch 2x10/10
Reverse Crunch 2x15
Roman Crunch 2x15
Reg Crunch 20
Great Day!
Susan
Sunday, November 8, 2009
Sunday, 08-Nov-2009
No organized workout today. Errands and yardwork with the family.
Cals/Fat/Carbs/Prot
1479/48/122/143
Susan
Cals/Fat/Carbs/Prot
1479/48/122/143
Susan
Saturday, November 7, 2009
Saturday, 07-Nov-2009
Weight: 192.5 going in the wrong direction... a few innocent carbs...
Starting tomorrow new fat gram goal. Last day of high carbs... Scrutinized my food log and realized (already knew, did it anyway) that 15-18 grams of fat just in the cream in the coffee. In search of fat free cream or milk for the coffee. Too many grams wasted and then cannot reach my other food goals (carbs/prot) with no fat grams left.
Cals/Fat/Carbs/Prot
1847/63/197/116
Rest Day. Did a lot of writing on the novel.
Susan
Starting tomorrow new fat gram goal. Last day of high carbs... Scrutinized my food log and realized (already knew, did it anyway) that 15-18 grams of fat just in the cream in the coffee. In search of fat free cream or milk for the coffee. Too many grams wasted and then cannot reach my other food goals (carbs/prot) with no fat grams left.
Cals/Fat/Carbs/Prot
1847/63/197/116
Rest Day. Did a lot of writing on the novel.
Susan
Friday, November 6, 2009
Friday, 06-Nov-2009
Weight: 191
Cals/Fat/Carbs/Prot
2355/77/276/144
Have been craving salty snacks. Have been satisfying with plain pita chips with ff sour cream/salsa. The fat/carbs in the crackers are adding up. Still have not indulged in any sugar or Halloween Candy!
Warm Up: 5 minutes on elliptical
reps 15/12/12 weight ( )
Squats (20)
Step Lunge
Lat Pull (35)
Chest Fly (45 +10 lbs from last session)
Cable Bicep Curl (20)
Lying Tricep Extension (15 +3 lbs from last session)
Abs
Crunch 15/15
Twist crunch 10/10/10/10
Reverse crunch 15/15
Roman crunch 15/15
Regular crunch 20
Legs are intense and taking ~15 minutes to complete all sets. Total workout time warm up to 5 minute stretch is ~70 minutes.
Susan
Cals/Fat/Carbs/Prot
2355/77/276/144
Have been craving salty snacks. Have been satisfying with plain pita chips with ff sour cream/salsa. The fat/carbs in the crackers are adding up. Still have not indulged in any sugar or Halloween Candy!
Warm Up: 5 minutes on elliptical
reps 15/12/12 weight ( )
Squats (20)
Step Lunge
Lat Pull (35)
Chest Fly (45 +10 lbs from last session)
Cable Bicep Curl (20)
Lying Tricep Extension (15 +3 lbs from last session)
Abs
Crunch 15/15
Twist crunch 10/10/10/10
Reverse crunch 15/15
Roman crunch 15/15
Regular crunch 20
Legs are intense and taking ~15 minutes to complete all sets. Total workout time warm up to 5 minute stretch is ~70 minutes.
Susan
Thursday, November 5, 2009
Thursday, 05-Nov-2009
Weight: 189.5
Steady state walking 20 minutes.
Cals/Fat/Carbs/Prot
2174/73/272/111
Susan
Steady state walking 20 minutes.
Cals/Fat/Carbs/Prot
2174/73/272/111
Susan
Weekly Check In with Joe W/O 02-Nov-2009
Weight: 189.5 (1 lb loss from last week)
Waist: 36 (no change)
Hips: 46.5 (1.5 in loss)
Susan
Waist: 36 (no change)
Hips: 46.5 (1.5 in loss)
Susan
Wednesday, November 4, 2009
Wednesday, 04-Nov-2009
Today is my 19th Wedding Anniversary! Celebrated with the family at a local Mexican Restaurant but stuck to protein and veggies and a small amount of rice.
Weight: 188!!!
Cals/Fat/Carbs/Prot
1466/53/127/126
Weight Routine B
Reps 15/12/12 weight in ( )
Squats (20)
Step Lunge
Lat Pull (35)
Chest Fly (35)
Cable Bicep Curl (20)
Lying Tricep Ext (12)
Abs
Reg Crunch 15/15
Twist Crunch 10/10/10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Regular Crunch 20
Susan
Weight: 188!!!
Cals/Fat/Carbs/Prot
1466/53/127/126
Weight Routine B
Reps 15/12/12 weight in ( )
Squats (20)
Step Lunge
Lat Pull (35)
Chest Fly (35)
Cable Bicep Curl (20)
Lying Tricep Ext (12)
Abs
Reg Crunch 15/15
Twist Crunch 10/10/10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Regular Crunch 20
Susan
Tuesday, November 3, 2009
Tuesday, 03-Nov-2009
Weight: 189.5
Walked 20 min steady state.
Did Body Attack class for 60 minutes. 535 calories burned.
Cals/Fat/Carbs/Prot
1442/52/113/147
Susan
Walked 20 min steady state.
Did Body Attack class for 60 minutes. 535 calories burned.
Cals/Fat/Carbs/Prot
1442/52/113/147
Susan
Monday, November 2, 2009
Monday 02-Nov-2009
Weight: 192
Cals/Fat/Carbs/Prot
1457/55/135/127
Changed to new workout today. Very tough workout, 70 minutes total.
Warm Up Elliptical: 5 min
Reps 15/12/12 weight in ( )
Squat (dumbells) (20/20/20)
Step Lunge ( 0 )
Lat Pull (underhand) (35/35/35)
Chest Fly (machine) (45/35/35)
Cable Bicep Curl (pulley machine) (20/20/20)
Lying Tricep Extension (bodybar) (12/12/12)
Abs
Regular Crunch 15/15
Twist Crunch 10/10/10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Regular Crunch 20
I am shaking from legs to chest with this new workout!
Susan
Cals/Fat/Carbs/Prot
1457/55/135/127
Changed to new workout today. Very tough workout, 70 minutes total.
Warm Up Elliptical: 5 min
Reps 15/12/12 weight in ( )
Squat (dumbells) (20/20/20)
Step Lunge ( 0 )
Lat Pull (underhand) (35/35/35)
Chest Fly (machine) (45/35/35)
Cable Bicep Curl (pulley machine) (20/20/20)
Lying Tricep Extension (bodybar) (12/12/12)
Abs
Regular Crunch 15/15
Twist Crunch 10/10/10/10
Reverse Crunch 15/15
Roman Crunch 15/15
Regular Crunch 20
I am shaking from legs to chest with this new workout!
Susan
Sunday, November 1, 2009
Sunday, 01-Nov-2009
Weight: 189
No organized exercise but lots of errands and closed the RV for the season.
Still haven't had any chocolate/candy but did have some clean foods that added up today (nuts/cheese/meat)
Cals/Fat/Carbs/Prot
2359/118/196/137
Susan
No organized exercise but lots of errands and closed the RV for the season.
Still haven't had any chocolate/candy but did have some clean foods that added up today (nuts/cheese/meat)
Cals/Fat/Carbs/Prot
2359/118/196/137
Susan
Saturday, October 31, 2009
Saturday, 31-Oct-2009
Weight: 189.5!
Cals/Fat/Carbs/Prot
1493/63.5/88/140
Successfully got through Trick or Treating with eating NO treats! A very good thing and feeling good.
Walked on and off for 1.5 hours Trick or Treating, less than steady state but still moving...
Otherwise a Rest Day.
Susan
Cals/Fat/Carbs/Prot
1493/63.5/88/140
Successfully got through Trick or Treating with eating NO treats! A very good thing and feeling good.
Walked on and off for 1.5 hours Trick or Treating, less than steady state but still moving...
Otherwise a Rest Day.
Susan
Friday, October 30, 2009
Friday, 30-Oct-2009
Weight: 191
Cals/Fat/Carbs/Prot
1,496
43.6
135.6
122.6
Cals/Fat/Carbs/Prot
1,496
43.6
135.6
122.6
HIIT: 15 minutes of stair workout. 720 steps total. 135 cals burned.
15 minutes of interval training on elliptical. 1 minute all out, 2 minute steady state/recovery for 5 cycles. 155 cals burned during session.
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (125 increase of 10 lbs)
Sumo db squat (20 )
Lat Pull (over hand grip) (35)
Chest Press (machine ) (35 )
Bicep Curl (dumbell) (12)
Tricep Pressdown (machine) (50 increase of 5 lbs) near failure by 3rd set
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
This workout ends the first 2 weeks of training. I move to a new workout/abs on Monday.
Susan
Thursday, 29-Oct-2009
Weight 191
Walked 15 minutes steady state.
Cals/Fat/Carbs/Protein
1,308
43.1
106.6
104.6
Susan
Walked 15 minutes steady state.
Cals/Fat/Carbs/Protein
1,308
43.1
106.6
104.6
Susan
Wednesday, October 28, 2009
Wednesday, 28-Oct-2009
Weight: 190.5
cals/fat/carbs/prot
1,703
60.2
147.7
149.1
Cardio: Walked for 15 minutes steady state.
HIIT training. On Elliptical. 1 minute high intensity, 2 minutes lower intensity/recovery. Did this 5 times for total of 15 minutes. Burned 160 cals during the session.
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (115 added 5 lbs)
Sumo db squat (20 )
Lat Pull (over hand grip) (35 added 5 lbs)
Chest Press (machine ) (35 )
Bicep Curl (dumbell) (12 in each hand, increase of 2 lbs)
Tricep Pressdown (machine) (45, increase of 5 lbs)
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
cals/fat/carbs/prot
1,703
60.2
147.7
149.1
Cardio: Walked for 15 minutes steady state.
HIIT training. On Elliptical. 1 minute high intensity, 2 minutes lower intensity/recovery. Did this 5 times for total of 15 minutes. Burned 160 cals during the session.
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (115 added 5 lbs)
Sumo db squat (20 )
Lat Pull (over hand grip) (35 added 5 lbs)
Chest Press (machine ) (35 )
Bicep Curl (dumbell) (12 in each hand, increase of 2 lbs)
Tricep Pressdown (machine) (45, increase of 5 lbs)
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Weekly Check In with Joe W/O 26-Oct-2009
Weight 190.5 (-1.5 lbs since last weekly check in)
Waist: 36
Hips: 48
Feeling good. Good energy and getting used to the feeling of lifting weights.
Susan
Waist: 36
Hips: 48
Feeling good. Good energy and getting used to the feeling of lifting weights.
Susan
Tuesday, October 27, 2009
Tuesday, 27-Oct-2009
Weight 192.5
Cals/Fat/Carbs/Prot
1,492
48.8
122.7
141.9
HIIT Today. Completed Body Attack class: 60 minutes. Burned 553 calories.
Susan
Cals/Fat/Carbs/Prot
1,492
48.8
122.7
141.9
HIIT Today. Completed Body Attack class: 60 minutes. Burned 553 calories.
Susan
Monday, October 26, 2009
Monday, 26-Oct-2009
Weight 193.5!
cals/fat/carbs/prot
1,826
73.4
150.6
146.8
Warm-up: Treadmill for 5 minutes
cals/fat/carbs/prot
1,826
73.4
150.6
146.8
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (115 added 5 lbs)
Sumo db squat (20 )
Lat Pull (over hand grip) (30)
Chest Press (machine ) (35 )
Bicep Curl (dumbell) (10 in each hand)
Tricep Pressdown (machine) (40)
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Sunday, October 25, 2009
Friday, October 23, 2009
Friday, 23-Oct-2009
Weight 189.5. Yes the 180's where I haven't been in a LONG time.
Walked for 60 min steady state.
cals/fat/carbs/prot
1,688
74.8 (indulged in some pepperoni slices and cheese for a snack)
83.4
169.0
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (110)
Sumo db squat (20 added 5 lbs)
Lat Pull (over hand grip) (30)
Chest Press (machine ) (35 added 5 lbs)
Bicep Curl (dumbell) (10)
Tricep Pressdown (machine) (40) near failure by 3rd set
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Walked for 60 min steady state.
cals/fat/carbs/prot
1,688
74.8 (indulged in some pepperoni slices and cheese for a snack)
83.4
169.0
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (110)
Sumo db squat (20 added 5 lbs)
Lat Pull (over hand grip) (30)
Chest Press (machine ) (35 added 5 lbs)
Bicep Curl (dumbell) (10)
Tricep Pressdown (machine) (40) near failure by 3rd set
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Thursday, October 22, 2009
Thursday, 22-Oct-2009
Weight 190.5
No weights today.
HIIT (High Intensity Interval Training)Jogged/walked steps in the building. Went up 8 flights (9 steps each flight), walked across 3rd floor and down the same amount of steps. Each circuit took 3.5 minutes, did this 10 times. 1440 steps!!!
Long day and night and very tired.
cals/fat/carbs/prot
1,347
54.5
95.6
121.7
Susan
No weights today.
HIIT (High Intensity Interval Training)Jogged/walked steps in the building. Went up 8 flights (9 steps each flight), walked across 3rd floor and down the same amount of steps. Each circuit took 3.5 minutes, did this 10 times. 1440 steps!!!
Long day and night and very tired.
cals/fat/carbs/prot
1,347
54.5
95.6
121.7
Susan
Wednesday, October 21, 2009
Wednesday, 21-Oct-2009
Weight 191!
Food on track today. Light on the carbs.
cals/fat/carbs/prot
1,402
53.6
109.9
129.8
Steady state walking today for 60+ minutes.
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (110)
Sumo db squat (15)
Lat Pull (over hand grip) (30)
Chest Press (machine ) (30)
Bicep Curl (dumbell) (10)
Tricep Pressdown (machine) (40) near failure by 3rd set
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Food on track today. Light on the carbs.
cals/fat/carbs/prot
1,402
53.6
109.9
129.8
Steady state walking today for 60+ minutes.
Warm-up: Treadmill for 5 minutes
reps 15/12/12 weight in ( )
Leg press (110)
Sumo db squat (15)
Lat Pull (over hand grip) (30)
Chest Press (machine ) (30)
Bicep Curl (dumbell) (10)
Tricep Pressdown (machine) (40) near failure by 3rd set
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Susan
Tuesday, October 20, 2009
Tuesday, 20-Oct-2009
Weight 191.5. So close to the 180's....
Walked 20 minutes steady state.
Hi Intensity Training, 55 minutes of Body Attack
BODYATTACK™ is designed around a 55-minute two-peak format with 11 music tracks and exercises to challenge cardio fitness and stamina.
1. Warmup
The focus is on big, simple aerobic moves to get your body warm.
2. Mixed Impact
An increasing range of moves and footstrikes in this track ensure that you are ready for the aerobic action ahead.
3. Aerobic
Step up the intensity and range of movement and get into your personal training ‘zone’ ahead of the peak track to follow.
4. Plyometric
This is where the class hits its first intensity peak, putting your body under load through quick-fire plyometric exercises often used in sports training.
5. Upper Body Conditioning
Time to slow it down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
6. Running
Loosen up again with some free and patterned running and get those legs ready to fire again.
7. Agility
Test your speed and agility with a big mix of moves and have fun with some class interaction.
8. Interval
Challenge your cardio systems with a series of work-recovery blocks.
9. Power
Time to dig deep and push yourself through powerful moves for maximum effort.
10. Lower Body Conditioning
Let the heart rate settle while conditioning the lower body for great shape, condition and tone.
11. Cooldown
cals/fat/carbs/prot
1,507
52.6
127.7
141.9
Feeling Good!
Susan
Walked 20 minutes steady state.
Hi Intensity Training, 55 minutes of Body Attack
BODYATTACK™ is designed around a 55-minute two-peak format with 11 music tracks and exercises to challenge cardio fitness and stamina.
1. Warmup
The focus is on big, simple aerobic moves to get your body warm.
2. Mixed Impact
An increasing range of moves and footstrikes in this track ensure that you are ready for the aerobic action ahead.
3. Aerobic
Step up the intensity and range of movement and get into your personal training ‘zone’ ahead of the peak track to follow.
4. Plyometric
This is where the class hits its first intensity peak, putting your body under load through quick-fire plyometric exercises often used in sports training.
5. Upper Body Conditioning
Time to slow it down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
6. Running
Loosen up again with some free and patterned running and get those legs ready to fire again.
7. Agility
Test your speed and agility with a big mix of moves and have fun with some class interaction.
8. Interval
Challenge your cardio systems with a series of work-recovery blocks.
9. Power
Time to dig deep and push yourself through powerful moves for maximum effort.
10. Lower Body Conditioning
Let the heart rate settle while conditioning the lower body for great shape, condition and tone.
11. Cooldown
cals/fat/carbs/prot
1,507
52.6
127.7
141.9
Feeling Good!
Susan
Monday, October 19, 2009
Monday 19-Oct-2009
Weight 193
Walked steady state for 60 minutes.
Cals/Fat/Carbs/Prot
1,455
52.4
132.2
120.0
Well today I decided to try out the weight routine at the gym. Arrived there, place was packed and I chickened out and left.
Came home. Kicked my own ass for being a baby. Family kicked me back out of the house and I returned to the Y and had an awesome complete workout for 50 min!
Warm-up 5 minutes on the Elliptical
Weights were done in 3 sets, 15/12/12 reps each. Amount of weight in ( ).
Leg press machine (110/110/110)
Sumo db squat (15/20/20)
Lat Pull (over hand grip) (30/30/30)
Chest Press (machine) (35/30/30)
Bicep Curl (dumbell) (10/10/10)
Tricep Pressdown (machine) (40/40/40)
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
I looked damn good next to the muscle guys. And not the only woman at the mirror!!!!
Susan
Walked steady state for 60 minutes.
Cals/Fat/Carbs/Prot
1,455
52.4
132.2
120.0
Well today I decided to try out the weight routine at the gym. Arrived there, place was packed and I chickened out and left.
Came home. Kicked my own ass for being a baby. Family kicked me back out of the house and I returned to the Y and had an awesome complete workout for 50 min!
Warm-up 5 minutes on the Elliptical
Weights were done in 3 sets, 15/12/12 reps each. Amount of weight in ( ).
Leg press machine (110/110/110)
Sumo db squat (15/20/20)
Lat Pull (over hand grip) (30/30/30)
Chest Press (machine) (35/30/30)
Bicep Curl (dumbell) (10/10/10)
Tricep Pressdown (machine) (40/40/40)
Abs.
Regular crunch 2 set for 15 reps
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
I looked damn good next to the muscle guys. And not the only woman at the mirror!!!!
Susan
Sunday, October 18, 2009
Sunday 18-Oct-2009
Rest day today.
Still working on the balance of food.
Cals/Fat/Carbs/Prot
1,538
51.9
140.5
131.5
Ready for the week!
Susan
Still working on the balance of food.
Cals/Fat/Carbs/Prot
1,538
51.9
140.5
131.5
Ready for the week!
Susan
Saturday, October 17, 2009
Saturday, 17-Oct-2009
Weighing in at 192 today.
Did some light cardio today, feeling the lactic acid from yesterday's workout. Feels good!
Just spent the last few hours scouring the teamfranco.activeboard checking out the entries. I feel SO FAR AWAY from where other clients are. To be expected I assume...
Challenged with food today. I ran out of fat grams but still have a LONG way to go with the carbs and protein today. Work in progress.
cals/fat/carbs/protein
1,254
59.6
64.5
123.9
Feeling good. Getting decent hours of sleep at night this week which definitely helps me!
Susan
Did some light cardio today, feeling the lactic acid from yesterday's workout. Feels good!
Just spent the last few hours scouring the teamfranco.activeboard checking out the entries. I feel SO FAR AWAY from where other clients are. To be expected I assume...
Challenged with food today. I ran out of fat grams but still have a LONG way to go with the carbs and protein today. Work in progress.
cals/fat/carbs/protein
1,254
59.6
64.5
123.9
Feeling good. Getting decent hours of sleep at night this week which definitely helps me!
Susan
Friday, October 16, 2009
Friday, 16-Oct-2009
Excited to get started!
Weighing in at 192.5 today.
cals/fat/carbs/protein
1,529
50.2
120.5
158.2
Did 30 min cardio in a creative way given the rain and cold outside today. Jogged/walked steps in the building. Went up 8 flights (9 steps each flight), walked across 3rd floor and down the same amount of steps. Each circuit took 3.5 minutes, did this 10 times.
Tried out my new strength training routine with abs tonight. With warm up and cool down, 45 minutes.
Leg press (at home, did wide squats with body bar)
Sumo db squat
Lat Pull (band)
Chest Press (barbell)
Bicep Curl (bar )
Tricep Pressdown (barbells)
Reverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Feeling Great!
Susan
Weighing in at 192.5 today.
cals/fat/carbs/protein
1,529
50.2
120.5
158.2
Did 30 min cardio in a creative way given the rain and cold outside today. Jogged/walked steps in the building. Went up 8 flights (9 steps each flight), walked across 3rd floor and down the same amount of steps. Each circuit took 3.5 minutes, did this 10 times.
Tried out my new strength training routine with abs tonight. With warm up and cool down, 45 minutes.
Leg press (at home, did wide squats with body bar)
Sumo db squat
Lat Pull (band)
Chest Press (barbell)
Bicep Curl (bar )
Tricep Pressdown (barbells)
Abs
Regular crunch 2 set for 15 repsReverse crunch 2 sets for 15 reps
Legs straight with opposite heel on toe, 2 sets each side for 10 reps
Side crunch, opposite ankle on bent knee, and crunch sideways towards opposite elevated knee. 2 sets each side for 10 reps
Regular crunch 1 set for 20 reps
Feeling Great!
Susan
Thursday, October 15, 2009
1st Day
Yeah I have a blog! Thanks Joe!
Feeling kind of blah today, slight headache.
Weight 194.5
Coffee, Clif Bar, 32 oz water so far...
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