Tag Archives: weight lifting

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!

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Aside

Sick Day

7 Oct

I do not feel well today. A little sick to my stomach and fatigued so I will keep this short and sweet.

Workouts:

Monday: Paced run for 30 minutes

Wednesday: 50 minute Run (I’m concerned about this distance, but we’ll see)

Tuesday/Thursday: Weight training, same as last week

Friday/Sunday: Just 30 Day shred and some core work

Saturday: 50 Minute Run

Food:

Breakfast: Steel cut oats w/ fruit, Kashi Cereal with Almond Milk, or Morningstar farms breakfast

Lunch: Protein Power Bowl, Barley with Mushrooms, Spicy couscous,

Dinner: Salads, Frozen meals, Soup

Hopefully I feel much better tomorrow and can actually cook those meals.  I’m going to drag myself to the store, but I’m not doing anything else tonight.

Updates shmupdates

2 Oct

Jillian Michaels is really kicking my behind. 6am and a workout? who’s idea was that?  Mine? Oh.

Despite my inability to update, things are going well.

Monday: 30 minutes of treadmill intervals, average 12:29/mile, 2.5 miles

Tuesday: Kettlebell workout, 3×10 of each.

  • This workout didn’t really seem that hard, I wanted to do more, but didn’t.  I had already done Day 3 of the Shred and my thighs are sore.  The workout took 30min and I was sweating so I left it at that.

Slight modifications in the plan because I need to get my hair done Friday before my date (priorities, people!). So I will do Random Abs Friday and get my last run in on Saturday morning.  I’m skeptical about the 30 day shred. It looked easier than what it’s turning out to be (and I’m on level 1!).  On that note, I better go to bed so I can get up for it in the morning.

PS–Two people recruited to do 30 Day Shred, F-ya! (I’m lookin’ at you, Shannon, you go girl!)

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

 

 

 

 

August is over?!

1 Sep

Yes, I have been notably absent, here’s the update:

  • Wednesday: Skipped workout.  It was necessary on an emotional level.
  • Thursday: Cardio, 26 minutes, 2.26 miles
  • Friday: Arms and Legs workout.

What I have learned this month:

  1. When you aren’t eating animal products, all of your food is really low calorie so you can pretty much eat constantly (me likely).
  2. While I understand and respect the merits of a vegan diet, I’m not ready for it 24/7.
  3. How to gain muscle like WHOA!
  4. Cardio day has become my preferred workout day over weights (see above)
  5. Turning on the treadmill  or arriving at the trail head is the hardest part of the run, once I’ve made it that far, I’m going to finish.
  6. From reading: “newbie” runners should focus on time running, not distance.
  7. I am a stress eater/craver. Everything emotional makes me want food in large quantity.
  8. My cravings are mostly for good foods now, instead of bad. (Hooray)

Goals for next month:

  1. Lose another 5 lbs
  2. Be able to finish a 5K, no stops, regardless of time.
  3. 1300 Calories a day
  4. Avoid high fat foods like cheese! These are only allowed once a week. (But I am letting go of the vegan dream for now)
  5. Add legs to arms day (I didn’t do so well with this one)
  6. Add abs to cardio day, start with abs. (I will be using my workout trainer app for weight training and abs)
  7. Don’t miss  a workout.
  8. Stick to the menu plan
  9. Starting at 30 minute, increase run time by 10% each week this month
  10. Sunday, Tuesday, Thursday are run days.  Monday, Wednesday, Friday are weight training days.

I don’t have my menu set yet, so that will come later, but here’s my monthly report:

Weight:

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

Measurements:

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

I’m pretty pleased with these results, although I didn’t meet my weight goals, umm…and entire inch of my waist?!  I had to measure 5 times to be sure.  Also, seeing anything come off my hips is pretty astounding to me.  That’s what I would dub my “problem area”  go me!

 

 

 

 

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