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
Saturday, October 31, 2009
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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