Tag Archives: arms

October’s Week 3 Plan

14 Oct

Last week wasn’t a total bust, but not a total success.  A couple of things derailed my cardio days and I did not make them up.  Nutritionally speaking…I ate pasta with cream sauce and chocolate filled with caramel (oops).  Lifting went well, though.

Truth is, I haven’t been too focused on weight loss this month at all.  I only have two more weeks before I weigh in and I’m not ready to see no progress so time to make it count!

This weekend I have been detoxing:

  • Shake: Almond milk, berries, spinach, flax seed, chia seed
  • Apple Cider Vinegar Drink: 12oz water, 2T Bragg Apple Cider Vinegar, 2T lemon juice, cinnamon, stevia
  • Green Tea/Water (copious amounts)
  • Soup: Broccoli, Cauliflour, cilantro, curry, onion, garlic
  • Apple cider vinegar
  • Green tea/Water
  • Dinner: Vegetable salad with lemon juice (no dressing)

I did this Saturday and Sunday and will probably continue through Monday. Everything good for you, easy to digest, and the Apple Cider vinegar helps regulate blood sugar and gets rid of the cravings.

This week’s goals:

  • Get back to being serious with the diet
  • Don’t miss a workout

Plan

  • 30 Day Shred in the mornings
  • Monday: Cardio: 1 mile warm up, 2 miles for time
  • Wednesday/Friday: 50 minute runs
  • Tuesday/Thursday: Lifting
  • Saturday/Sunday: Just 30 Day shred

Meals: (time to clean out the fridge/freezer again)

  • Breakfast: Oatmeal and Shakes
  • Lunch/Dinner: Spicy Couscous, Falafel, Lentil Power protein bowl, Barley with Mushrooms, Stuffed Cabbage, Soup/Salad,
  • Snacks: Lentil/Squash Hummus, Shakes, Date Bites, Think Thin Bars  (yum, yum, yum), Apples, Oranges.

Wish me luck!

Advertisements

October, Week 1 Plan

30 Sep

After thinking on it for 24 hours, I do want to get up at 6 for a little wake me up workout.  Also I want to start working more with free weights in the gym.

6am Everyday 30 Day Shred Workouts….cause why not? (did the first one today!)

Monday: 45 Minute Run outside

Tuesday:  Weights (will report sets at reps as done, but I’m thinking 3×10)

Deadlift (I love how passionate this guy is about his Deadlifts)

Squat

Upright Row (hate these, for the record)

Shoulder Press

One Arm Dumbbell Snatch

Wednesday: 45 Minute Run Outside

Thursday: Weights

Kettle Bells

Friday: 30 Minute Jog, Intervals.

Saturday/Sunday: Random Abs Routine

Chances are I’ll be dead sometime after Tuesday!

Food:

I’m feeling lazy, don’t really feel like cooking much, it happens. I planned accordingly.

Breakfast: Scrambled tofu, Morningstar Farms Stuffed Buiscuits and Grits, Greek Yogurt w/ Fruit, Kashi Cereal

Lunch: Light Life Frozen Meals (3), Salmon w/ Lundberg Rice and Vegs (2), PB and Aple wrap w/ Salad

Dinner: Soup and Salad. That’s right, pretty much every night.

Snacks: Fig Bars, Fruit, Edamame Hummus w/ Nut Thins or Carrots, Shakes

Move your bones!

Measuring up

29 Sep

That’s right, it’s been another month.  I would say this month has been less controlled that the past two.  I didn’t track my food, and quite honestly, I sucked on my weight training.  Those are my confessions, here are the results.

7/7/2012 8/4/2012 9/1/2012 9/29/2012
Weight 240 235 233 228

You’ll see that my start weight was 240, but in reality, I had gotten up to 248. I lost 8lbs in the 6 weeks before I started this blog.  What that means is that this is my first F-ya moment! 20lbs down!

Measurements 7/7/2012 8/4/2012 9/1/2012 9/29/2012
Chest 41.5″ 41.5″ 41″ 40.5″
Waist 37.25″ 37″ 36″ 35.75″
Hip 50″ 49.75″ 49.5″ 48.75″
Thigh 29″ 27.5″ 27″ 26.5″
Calf 17″ 17″ 16.5″
Arm 16″ 15.5″ 16″ 16″

These results are great, I’m happy to have them, but I could have done better from a diet standpoint.  Imagine how much better!  Continuous improvement, that’s what this process is all about!

In the theme of focusing on how far you’ve come instead of how far you have to go, here are some of my accomplishments so far (besides weight loss):

  • Ability to run for 40 minutes straight
  • Ability to run a 5K
  • Clothes are starting to look sloppy
  • Recruited at least one friend to start working out more regularly
  • Started eating and cooking vegan at home (i don’t follow it strictly if I go out yet)

October Goals:

  • Lose 5lbs
  • Finish 1 hour run
  • 2 runs/week for time, increasing 10%/week. (Monday and Wednesday)
  • 1 run/week working on intervals to increase time, 30 minutes in duration. (Friday)
  • Weight training twice per week. (Tuesday and Thursday)
  • Core on the weekends.
  • Track calories.
  • No foods with a glycemic index higher than 50.
  • Three meals and two snacks.

Ways I can do better next month:

  • Track workout and food daily
  • Update daily (Get ready for a lot of readin’!)
  • Plan for the week ahead of time
  • No alcohol
  • Set alarm for 6am everyday (I can’t promise I will get up at 6, working on that!)
  • Pack gym bag the night before, before I do anything else, as soon as I walk in the house.
  • Read two books about calmness and inner peace (stress relief)
  • Morning yoga (it only takes 15 minutes, Gina, get yer butt up!!)
  • Register for my first real 5K

 

 

 

 

Agonist/Antagonist Arms Day

20 Sep

Here’s today’s workout, 3 sets of 15 each:

Tricep Rows

Bicep Curls

Cable Push/Pull

Lat Pull downs

Shoulder Press

Pec Fly

Rear Delt Fly

Push Press

High Rows

Wood Chop

Lawn Mower (opposite of a woodchop, I might have made up the name)

Also, for your pleasure, my Vegan Power shake:

12oz Unsweet Vanilla Almond Milk

1T Brewers Yeast

2T Chia Seeds

1T Flax Meal

1T PB

1/2 Banana

Blend at the beginning of the day. By the time you enjoy the chia seeds will make it thicken up.

Weight Training

10 Sep

Nearly forgot to post, but today’s weight training day was rather successful.  Here’s what I’m doing, and it will be my routine for the week:

Go Go Gadget Legs:

2 rounds of

bridge on swiss ball: 30s

Rest: 10s

Rotating Lunges: 45s

Left Front/Back Lunges: 45s

Right Front/Back Lunges: 45s

Rest: 15s

Right Leg Spauts 45s

Left Leg Squats 45s

Rest: 15s

Lunge with Side Tilt: 60s

Rest: 20s

Dumbbell Lunges Right 20s

Dumbbell Lunges Left 20s

Rest 25s

Then…Dumbbell Muscle Blaster. Everything in this one is 1 minute each:

3 Rounds

Dumbbell Chest Press

Dumbbell Bent Over Row

Rest

DB Push Press

DB Upright Row

Rest

Bicep Curl

Tricep Kickback

Rest

Although the arm workout felt like a lot at the time, the only thing hurting now are my glutes and quads!  I ache, I ache.  Already dreading the treadmill tomorrow, so I’m trying to get up at 6 for a morning run.  We’ll see, I’m the opposite of a morning person!

Arms Day: no longer a favorite for the record.

24 Aug

I really dig my arm workout. Although it is hard, I have muscles in my arms now!  Crazy.  Today was:

Workout C Friday
                  2×10 Shoulder Circuit
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
                  3×15 Wide Grip Lat Pulldown
                  3×15 Dynamic Side Plank
                  3×15 Alternating Dumbbell Chest Press
                  3×15 Bent Over Dumbbell Row
                  3×15 Hanging Knee Raise
                  3×15 Bicep Cable Curl

Yesterday was cardio day. I ran on the treadmill:

2 miles, Incline 1.0, Average pace 12:53, no stops!

I read an interesting article claiming at a 0% incline on a treadmill can actually put you in a little bit of a downgrade, predisposing you to shin splints.  That’s a thing I get, so I bumped it up to 1%. Didn’t really notice the incline so that’s nice.  I also did a core workout with Workout Trainer app for android.  It was a pretty cool workout.  It was in intervals and included:

2 Rounds of: 

Swiss ball pull overs: 50 Sec

Swiss ball weighted crunch: 50 sec

15 sec rest

2 rounds of: 

S.B. leg lifts 40 sec

S.B. Bridges 45 sec

S.B Pass 40 sec

Rest 20 sec

There was more to the workout, this is all I accomplished.  My abs are still killing me.  Had a sneeze attack and nearly died.

 

 

Just Wednesday

15 Aug

Not much to report today, other than a long, busy day. I got in an arm workout and a run:

2 miles, 25 minutes, average speed 4.8mph, average pace 12:28/mile

I have just realized I misplaced the sheet I was using to track the weight used for the arm workouts (this is my 3rd week), hopefully I will find it.  I think I will continue with these workouts for another 3 weeks and see what the status of my pull up is then. I started with 170# on Assisted pull up so I have made progress, but not enough to actually do a real one.

                  2×10 Shoulder Circuits
                  2×10 Band Pull Aparts
                  2×10 Wall Slides
                  2×10 Plank Push-Ups
155#          3×15 Assisted Pull Up
20#            3×15 Cable Anti-Rotation Press
30#            3×15 Seated Narrow Grip Row
30#            3×15 Low Wood Chop
20#            3×15 Standing One Arm Cable Chest Press
12.5#         3×15 Straight Arm Pulldown

 

 

 

Tomorrow’s plan is to set the dreadmill to 12:30-12 minute mile and finish my distance that way. I tend to go up and down because I get bored, but I end up going too fast and then wanting a break. Tomorrow is a test of mental strength, stay at one pace (or at least a narrow range) the entire time.

Calories for today: 1251, Fat: 29g, Carbs: 220g, Fiber: 37g, Sugar: 84g, Protein: 42g

Happy Monday!

30 Jul

I didn’t run yesterday.

But I did run this morning:

Yep, two miles, baby. I will also do the first day of my pull-up workout which is this:

2×10 Shoulder Circuit (Y’s, T’s, and I’s for those of you who know what’s up)

2×10 Band horizontal abduction

2×10 Wall Angels

2×10 Plank Press ups

3×15 Close Grip Front Lat Pulldown

3×15 Push ups

3x1min Plank

3×15 Standing Wide-Grip Cable Row

3×15 Bicep Curl with shoulder press

3×15 Standing Cable push/pull

Also…I’m doing a nutritional cleanse, which means I’m eating really clean for the week, but also I added in this Bragg Apple Cider Vinegar Drink.  It’s actually not all that bad and I feel great after I drink it.  The apple cider vinegar is good, it’s the lemon juice that really puckers me up. It’s supposed to do a few things for you, mainly stabilize blood sugar.  This is good if you have, say, been eating less than ideal on a week of vacation. 

Here’s the recipe:

12oz water

1-2 T Bragg Apple Cider Vinegar

1-2T Fresh lemon juice

1tsp cinnamon

Mix and chug! Before meals is ideal.

 

My new favorite day

17 Jul

Arms day! The workout:

All on swiss ball, 20 of each: Pec flys, horizontal abduction, shoulder extensions prone and supine, tricep rows, bicep curls, SB roll outs.

And the food: