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
Monday, November 30, 2009
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
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