Monday – Cardio, Cardio, Cardio!

Stair Master – 20 minutes
Bike – 17 minutes
Cross Ramp – 10 minutes

Total Time: 49:10 mins
Total Cals: 408 cals
Max HR: 159
Avg HR: 136

It was a tough workout. I didn’t get my cals as much as I wanted but my legs were a little stiff from yesterday. I need to stretch more. I checked out my abs last night and they are coming in, very slowly, but they are coming in! They are poking through, especially my transverse abdomens. 😀 I’m so excited! I can’t wait to lose more fat and train abs tomorrow =] 

Money is very tight right now. I’m waiting on a paycheck so I’m eating basic things: tuna, eggs, black beans, canned salmon, etc. Off to another day of work in heels, then its the barn and back at home for dinner and a rest night with a walk and some stretching.

Diet was good. I had two kashi bars today which I probably shouldnt have had, but I only could eat lunch at work today and my fiber drink. So I had one around 10am, and another just before hitting the barn at 4:30 along with a slice of wheat with peanut butter. I just ate a bigger dinner than usual, but I did a lot today. I’m pretty sore still.

I don’t have work till later tomorrow so I’m going to sleep in a bit, hit the gym, and work for like two hours then go for a run or something. 

 

Tuesday – Back/Arms/Abs/Cardio
Hyperextensions: bw x 2 x 15, 10# x 1 x 12, 15# x 1 x 10, 25# x 1 x 8
DB Row:
15# x 1 x 12, 20# x 2 x 10, 25# x 1 x 8
Seated Cable Row:
50# x 1 x 15, 60# x 3 x 10
Close Grip Pulldown:
50# x 1 x 15, 60# x  2 x 10, 75# x 1 x 8

One Armed overhead DB extensions: 10# x 2 x 10, 12# x 1 x 10
Cable Curl:
40# x 4 x 10

Leg Ups: 4 x 15
Cable Crunches:
50# x 3 x 12

Outdoor Running: 3 miles 

Total Time: 45:43
Total Cals: 284
Max HR:146
Avg HR:119 

I wanted to move quickly today. I brought my dad to the gym and since he has just had knee surgery, I knew he couldn’t work for an hour. So I told him to give me 45 minutes and thats what I got it done in. It was tough, I was tired, shaking and sweating like crazy, but man my back is looking awesome. I love the DB Rows. I was going to include wide grip pull downs, I probably should have instead of close grip seated rows, but thats okay. I’ll add it in next weight day. 

I also want to break out of my comfort zone a little. >:| 

 

 

Wednesday – Cardio
Incline running: 26 minutes
Bike: 16 minutes
Step Climber 12 minutes

Total Time: 1:01:15
Total Cals: 613
Max HR:177
Avg HR:152 

Tuesday night I did not do cardio. I was tired from working all day and all I wanted to do was eat, shower, and crash. So Wednesday morning I did cardio only. I didn’t feel that energized to be honest. My legs felt like lead and it was hard to get incline running in, but I did do it, 25 minutes worth. I slept a good 10 hours though and ate some oatmeal before I went. I’ll probably try it on an empty stomach friday. I need to start taking Glutamine since my recovery seems to be very slow. My legs are STILL sore from Sunday…wtf. So I stretched for about 20 minutes today, it did help somewhat. Tonight I’m working till 930, so I’ll probably be sleeping another good 8/9 hours, hit the gym real early, then off to work again till 5. 

Hopefully I feel better tomorow.  

 

Thursday – Chest/Shoulders/Abs
Incline DB Chest Press: 15# x 1 x 15, 20# x 1 x 10, 25# x 1 x 10, 30# x 1 x 8
Flat DB Fly:
12# x 4 x 10
Flat DB Chest Press:
15# x 1 x 10, 20# x 1 x 10, 25# x 2 x 10

Wide Grip Pulldown: 60# x 3 x 10, 60# x 1 x 5 , 75# x 1 x 5
DB Arnold Press:
15# x 4 x 10
Front Raises:
10# x 4 x 10

Double Crunches: 4 x 20
Decline Situps:
4 x 15

No cardio today. I ran out of time before work and I also had to work 8 hours running around in heels. Blah. I’m working  later on in the day on Friday, so I think I might do running outdoors as well as. =] I miss it since I’ve been working a lot and its been really hot outside. But regardless of the weather, I think I might go and get a few miles in. 

Diet was great, I did miss a snack in between lunch and dinner, sorta. My timing was off since I do work retail and I can’t be eating in front of customers, but I did manage to fit in  pro shake with some peppers and zucchini before at 6:30 dinner. 

Today I did get some compliments that I look “toned” “tiny” “dressed sexy” lol I did however enlighten a few people that I use to be a size 13/14 so I think that made them feel more comfortable talking to me about weight and the issues they have. They like to know that I know how it feels to have a very hard time finding clothes to fit good and especially having someone to help you…I had enough years going through that. I talked to a few customers about continuing on their journey to losing weight and I made it a very big point to pick up those weights! They were really happy that I made them feel good, because really the hardest part is starting..so they left all smiles! 

I’ll update on cals/times later for this morning tomorrow after the gym or so. 

 


Friday – Day Off/Cheat

Saturday – Day Off

Okay that looks really bad I know. My only excuse is work and banks, I worked 8 hours yesterday in heels. From 10-7 I was running around but I did buy a new pair of jeans that look awesome on me! And a new shirt that looks great too! I can’t wait till the rest of my check clears so I can buy some whey and casein. And Friday, I was going to go before work, but I found out my school wasn’t paid. So..that is still a mess since apparently everyone stops working at 12pm on a friday…I had work at 3 to 930pm.  

But I did take new pics, and do a lot of stretching. BY THE WAY! Xtend is amazing. Why haven’t  I been taking it sooner?!!? Ugh, I was not as sore at all after chest day. HOORAY! But back to the pics, which I’ll post later, I can see my abs more now!! YAY!!!! They are poking through, I have a little four pack =] 

One thing however: loose skin. I HATE IT! When you are a big girl for a long time, then lose weight, you WILL get some sort of loose skin. Eventually it may tighten up, or it may not depending on how much. I have a little right on the bottom part of stomach, right where my lower abs are suppose to come through. It has shrunk since I have been a ton of cardio, but not enough yet. I’m not sure what to do? I will still keep doing lots of cardio, but I’m afraid of that area never tighten up :-\

Okay so now that I have confessed to slacking yesterday, horribly, I will say that my diet was about 85% on. I eat as much as I can, working in retail, when Im suppose to. My carbs were a little high yesterday but I’m not too worried. I went to bed before I did any damage. 

 

Sunday – Legs/Arms/Cardio

Okay so this is going to be an action packed day. 

First I’m going running around a lake close by.

3 Miles in 26:40 minutes
Total Time: 31:53 minutes
Total Cals: 350 cals
Max HR: 186 bpm
Avg HR: 160 bpm
Plate Squats: 25# x 4 x 13, 45# x 1 x 8
Leg Extensions:
25# x 1 x 15, 35# x 1 x 12, 45# x 1 x 12, 50# x 1 x 10, 70# x 1 x 10
SLDL’s:
30# x 1 x 15, 40# x 4 x 10
Lunges:
15# DBs in each hand x 3 x 10, 40# bar x 2 x 8

DB Curls: 10# x 2 x 10

Total Time: 45:04
Total Cals: 213
Max HR: 164
Avg HR: 110 

I got a lot done yesterday, I was very proud of myself. I got all my laundry done and put away, cleaned my entire room, took bottles and such out of my car and worked my legs =]

I was sweating like crazy from doing my legs, but it was fun. I need to go higher on SLDL though =] I’m going for 50#-60# next time.  This week ended with a total of:

Total Cals for this week 8/02/09: 2159

Week of 7/27 was: 2694 cals
Week of 7/20/09 was: 2106 cals
Week of 7/13/09 was: 1547
 cals

 

This is the end of the fourth week of training =]

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