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
Subscribe to:
Posts (Atom)