Nov 17, 2009

Well Jim was working out of town so I was not able to go to the gym in the morning just the afternoon.  My calories were really low today, but that is probably a good thing since I did not work out as much.  I am so glad my kids love to go to the gym and hopefully they will contuine to.  My trainer was pleased with me and my eating over the weekend since it was my first weekend away from home since starting this journey.  I did have a pepsi on the way up and back (which I shouldn't have) but all in all I did pretty good. 

-CARDIO-
 * Treadmill: 30 mins, speed 3.3, elevation 2.0, 1.65 miles, burned 155 calories.

-WEIGHTS- (back)
 * Back Raise: 3 sets of 20 reps
 * Cable Seated Low Row: 3 sets of 15 reps, 45 lbs
 * Cable Side Lateral Raise: 6 sets, 15 reps, 30 lbs
 * Lat Pulldown: 3 sets, 15 reps, 40 lbs
 * Swiss Ball "V": 3 sets, 15 reps, 3 lbs
 * Swiss Ball Close Row: 3 sets 15 reps, 5 lbs

-NUTRITION-
 Calories 1109 (1500)
 Fat 32.0 (45-60)
 Carbs 146.5 (170-220)
 Protein 62.9 (150-200)

I ate 1/4 breakfast burrito, 1 med apple, 1 cup grapes, 8 pretzels, 1 string cheese, whey protein w/ skim milk, 1/2 turkey sand on wheat, 1 1/4 cup rice krispies w/ skim milk, 8 kettle chips, & 1/2 granola bar.

Watch It...

Well this weekend I am heading up north. It is going to be a fun weekend, but I will need to watch me caloires and food take in while I am away. Yesterday was less of a workout than normal. I am so tired I figured I needed a little break, and my legs are still wobbley from that crazy leg workout w/ Jason so I only went to the gym once instead of twice.

11/12/2009
{WORKOUT}
-Cardio-
* Ellipitical 20 mins, resistence 6, 1.19 miles, 169 calories burned.

-Weights- (Arms)
* Cable pushdowns: 3 sets, of 20 reps, 30lbs.
* Dumbell curl: 3 sets, 24 reps 8lbs.
* Hammer curl: 3 sets, 12 reps 8 lbs (each arm)
* Triceps Extension: 3 sets 12 reps, 8 lbs.
* Machine Biceps curl: 3 sets 15 reps 30 lbs.
* Machine Triceps Extension: 3 sets 15 reps, 30 lbs.
* Declined Situps: 2 sets 12 reps (I had a hard time with these)
* Standing biceps curl: 3 sets 25 lbs 15 reps.
* Triceps Kickback: 3 sets, 12 reps 8 lbs (each arm)

{NUTRITION}
Calories 1471 (1500)
Fat 29.6 (45-60
Carbs 169.1(170-220)
Protein 129.4 (150-200)

I ate: 1 cup grapes, 1 pk low cal baked doritos, 3 servings protein drink, 1/2 Chicken burrito (chicken, lettuce, pineapple, curry sauce, tomatos), 1 med apple, 1/2 serving chips and salsa, tuna fish (light), 1 slice of 45 cal wheat bread, 1 cup skim milk, 1 cup baked mac & cheese.

Just another day at the Gym!

Well things have been going good. I have been working really hard, and very tired this week. My shoulder has hurt worse and my trainer has backed off the shoulder exercises. It is frustrating because I know it is holding me back a little. Still trying to decide whether to get surgery or not. Right now I can't even throw a baseball or football at all. (My left hand is getting better at throwing though.) Jason (my trainer) has really stepped it up a notch and after ever workout he says "you don't hate me do ya"? Of course I don't! You know me and how competitive I am I love every minute of it. Except lunges I HATE LUNGES!!!! And yesterday I had to do over 100 with weights and twisting. It sucked and my legs are still jello! I am trying to gag down this protein drink to help replinish my muscles. (Actually I am getting to like them a little better). My diet is going good. Jason wants we around 1500 calories a day. I was getting 1500 calories but some of them were the wrong kind of calories. I thought calories were calories and it didn't matter as long as you were are 1500. So after a nutrition lesson (obviously I didn't pat attention in High School and College) I better understand the things I should and shouldn't eat or drink. I have to stay to my 1500 good calories 6 days a week and then I have 1 free day. I makes it easier to know that I don't have to never have a Brads Pepsi again, but just wait until my free day. I would post all my workouts & nutrition but it would take forever so I will just post yesterdays info.

11/11/2009

{WORKOUT}
-Cardio-
*50 min cycling class burned 450 calories.
*32 mins treadmill,1.65 miles,3.3 speed,2.0 elevation,burned 158 calories.

-Weights (Legs)-
*Squats 6 sets of 15 reps
*Offset Squat (10 lbs) 6 sets of 15 reps
*Side Lunges 6 sets of 15 reps (3 sets rt leg, 3 sets lt leg)
*Swiss ball wall squat 3 Sets of 15 reps
*Walking Lunge Twist (8 Lbs ???) 6 sets of 20 reps

{NUTRITION} Range I am shooting for is in ().
*Total calories eaten 1486 (1500)
*Fats 47.8 (45-60)
*Carbs 215.9(170-220)
*Protein 64.2 (150-200)
(Once again I was way low on my protein hence the need to drink the protein drinks.)

Thanks everyone for their support!

You have got to be kidding me!

Well Monday was weigh in day and I have to admit I was a little nervous.  But I also had been working my butt off and eating much better.  So I step on the scale and the numbers go up and up and up.  They finally setteled on 151 lbs.  Are you kidding me! ONE POUND.  I have worked my butt off for one measley pound.  I was upset.  Ok I was pissed!  My triainer could even tell something was wrong.  I was not talking to him and very short with my answers to the questions he asked.  He finally said "Are you ok today?"  I wanted to say "No I am not.  I am working my butt off, spending time away from my family and have nothing to show for it."  But I just said I had a headache (which I did).  Anyway when I got home I unloaded.  I cried and let my frustrations fly.  Jim was so supportative (as he always is) and let me do my thing.  I am so glad I signed up for a year because I probably would have quit.  I am not a quiter, but I only have so many hours in a day and I am needed other places.  I has been hard to get to the gym as much  as I have and not see my family.  I keep telling myself it will be worth it, but on Monday I was not sure if that was the case.  Tues morning I headed to the gym and got right back into it.  I am contuining to go each morning and evening but by dang I had better see more than 1 pound at next weigh in.  It is also my time of the month so I am sure that I am retaining water and I even feel bloated so I am chalking some of it up to that.  It was not a total waste because I feel so much better and Jim even told me I am happier to be around.  I have more energy and play with the kids more.  So that is good.  My trainer also told me my posture is getting much better because the muscles are tighting back up so it was not all bad, but boy was I expecting more than one pound.  Jason (my trainer) increased my cardio and I am not looking forward to that.  But I am going to do it.  Anyway enough gripping time to get back on track.  I'll update you soon.

MONDAY 11/2/2009 WORKOUT
{CARDIO}
   * Cycling Class 45-50 Mins. burned 450 calories
   * Cycling 30 Mins. burned 140 calories
{WEIGHTS}
   * Bulgarian split squat 6 sets of 12 reps (3 sets each leg)
   * Calf Raises 3 sets of 20 reps
   * Lunges 3 sets of 20 reps
   * Leg Curls 3 sets of 12 reps (50 lbs)
   * Leg Extensions 3 sets of 12 reps (50 lbs)
   * Leg Press 3 sets of 12 reps (50 Lbs)
   * Abd crunches 2 sets of 30 reps

Total Calories Eaten: 1586

TUESDAY 11/03/09 WORKOUT
{CARDIO}
   * Cycling 12 Mins burned 50 calories
   * Cycling 13 Mins burned 70 calories 2.1 miles
   * Elliptical 26 Mins burned 215 calories
   * Ellipitcal 5 Mins burned 60 calories (resistance 8)  (speed 8.0)
{WEIGHTS}
   * Barbell Bench Press 4 sets of 12 reps
   * Dumbell curls 3 sets of 30 reps (5 lbs)
   * Machine chest flye 3 sets 15 reps (30 lbs)
   * Machine chest press 3 sets 12 reps (30 lbs)
   * Abd oblique crunch 2 sets 20 reps
   * Abd crunch 1 set 20 reps, 3 sets 30 reps
   * Abd crunch Machine 3 sets 12 reps

Total Calories Eaten: 1329