Yesterday was a cardio day. I did the Tae-Bo core express cd. It's only 30 minutes, but enough crazy fast stuff with that dumb 3lb amped thingy to break a sweat.
http://www.billyblanks.com/category/store/amped.do
I was tired after a long and stressful day at work. So tired in fact, that it almost got the best of me. But no. I threw dinner in the oven, gave my husband specific instructions to finish it up and hopped around with the Core Express team for a half hour. It's refreshing to do some ab work that does not include crunches!
Today was my third day of the full body weight routine. This routine is WAY better. I don't know if it's the fact I've added in cardio again too....probably the combo. Whatever the reason, I just feel better at the end of this week. The stats:
dumbbell bench (flat) 25lbs x2 dumbbell incline 20 lbs x1
bent over dumbbell rows 20lbs x3
standing rows 35lbs x3
leg press 90lbs x 3 (plus whatever the machine weighs....I think 45lbs)
calf raises on leg press 3x15 with the same weight as above
lying down tricep 25lb curl bar x3
reverse bicep curls 10lbs x2 12 lbs x1 (these are crazy weird! palms down?!)
v-sit ups--ok, supposed to be 3 to failure...but I just did 20. seriously, it doesn't do much for me. I need to figure out which ab work stuff really kills me. I know there's a lot out of there. May sub this next week....
Lastly, I did 3 sets of 10 split lunges (on each leg) with one leg propped behind me on a bench. I think they're called Romanian split lunges?
Again, I did 15 minutes on the stepmill afterward. It's a really nice change of pace and harkens back to my college days when a roommate and I used to see who would die first on that machine. yes.
Tomorrow....sad. I have to work during my regular cardio kick class. So, I'll figure something out. Originally, I was planning on doing another Tae Bo video, but the steam room seems to be calling my name, "Katie, come relax, hang out in the locker room again in your white gym towel. Don't worry about the insecure women staring at you, come unwind in the clouds of steam..."
A final week update tomorrow.....and then week 5 (or week 2 of this new program)
Friday, January 30, 2009
Wednesday, January 28, 2009
weights day 2
I really like this new program. So much better! I leave the gym feeling tired. The combination of a few exercises to failure with really trying to pump out 3 sets of 10 with minimal breaks is good for me. Today I added step ups to the program to add another leg exercise. I used 35 lb resistance and then 40lbs for the last set.
After my weights, I did 15 minutes on the stair machine. What a great way to finish off a workout. I didn't want to do it too long---but I had some extra time today (I go in to work late) and I've read that a little cardio at the end of a weight workout is ok. I just don't want to do too much and break down the tissue I'm spending so much time building.
I don't know what the cardio plan for tomorrow is. I'd like to do tae bo again but 1--it wakes up my husband and 2--I think I'm not quite awake enough yet for Billy Blanks. 6:30am is good for easing in with weights and working up to cardio, but not intense cardio first thing. So--I'll check the weather and see if I can run or make an exception to my evening routine and do tae bo at night.
Also, a mini nutrition thing I'm trying......easing off the sugar. I'm not too bad on the sugar right now. I'd say that I eat less sugar than most since I do not consume sodas or gummi candies--however, I do like me some chocolate. I've had my fair share of hershey kisses lately and m&ms--we have a bowl of each in the living room. So, I'm going to cut back for a while and slowly add a bit back in. I want chocolate to be a real treat, not my way of waking myself up. The critical voices in my head say I should also back off caffeine--but half decaf is good enough for me. Seriously, I work at a stressful place. I need caffeine--at least for now.
Lastly---how I did today:
dips: 12, 11, 10
seated shoulder press: 3 x 20lbs
rows: 3x 70lbs
standing calf raises: 70lbs
dead lifts: 70lbs
leg raises: 3x20--supposed to be to failure, but I did 20 good form (with the last few on rep 3 a little shaky)
step ups: 2x 35lbs, 1x 40lbs
hammer curls: 3x 15lbs
stair master set on level 10 (out of 20).....I didn't know what to set it at, but I think 10 is good for after a weight workout.
After my weights, I did 15 minutes on the stair machine. What a great way to finish off a workout. I didn't want to do it too long---but I had some extra time today (I go in to work late) and I've read that a little cardio at the end of a weight workout is ok. I just don't want to do too much and break down the tissue I'm spending so much time building.
I don't know what the cardio plan for tomorrow is. I'd like to do tae bo again but 1--it wakes up my husband and 2--I think I'm not quite awake enough yet for Billy Blanks. 6:30am is good for easing in with weights and working up to cardio, but not intense cardio first thing. So--I'll check the weather and see if I can run or make an exception to my evening routine and do tae bo at night.
Also, a mini nutrition thing I'm trying......easing off the sugar. I'm not too bad on the sugar right now. I'd say that I eat less sugar than most since I do not consume sodas or gummi candies--however, I do like me some chocolate. I've had my fair share of hershey kisses lately and m&ms--we have a bowl of each in the living room. So, I'm going to cut back for a while and slowly add a bit back in. I want chocolate to be a real treat, not my way of waking myself up. The critical voices in my head say I should also back off caffeine--but half decaf is good enough for me. Seriously, I work at a stressful place. I need caffeine--at least for now.
Lastly---how I did today:
dips: 12, 11, 10
seated shoulder press: 3 x 20lbs
rows: 3x 70lbs
standing calf raises: 70lbs
dead lifts: 70lbs
leg raises: 3x20--supposed to be to failure, but I did 20 good form (with the last few on rep 3 a little shaky)
step ups: 2x 35lbs, 1x 40lbs
hammer curls: 3x 15lbs
stair master set on level 10 (out of 20).....I didn't know what to set it at, but I think 10 is good for after a weight workout.
Tuesday, January 27, 2009
Weight Day 1, Cardio Day 1
Weights yesterday....much better! Although--a major emphasis on arms. I think most women are like me and prefer an emphasis on legs/glutes or at least 50/50. I'd go for 50/50 at this point--I really want strength all over. That said, I did add a few things to yesterday's workout, but much was kept:
Barbell Chest Press: 8-10 Reps for 3 Sets I did 1 set 20lbs and 2 with 25lbs
Pull Ups Perform as many pull-ups as you can for 3 sets. hmm...with 70lbs assist, I did 9, 8, 7 This one I love--but kills me. I used to be able to pump out 12 unassisted! My arms didn't have much to show for that when I could---but I think they are getting more shapely given how this program is more rounded out.
Standing Military Dumbbell Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets I did 115....but lower to a right angle.
I did 20lbs for 2 and 15 for the last---those darn pull ups killed me
Seated Calf Raise: 15 Reps for 3 Sets ok, I really did this on the Smith machine standing and did 70lbs. Then I added a set of slow hamstring squats.
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets I did 2 sets with 15lbs and 1 with 20lbs
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.* again with 70lbs assist--10, 9, 8. Looking at this now--should have been on a bench! oops...ok, next week
(Optional) Back Extensions: One Set of 15** didn't do this. It's listed for everyday!
Swiss/Stability Ball Ab Crunches: 20-25*** did this--but should do 3 sets of this. Not enough!
So...next Monday I'll probably focus my attention on my quads when doing the squats and then do 3 sets with the hamstring emphasis on the Smith with my calf raises. I then did 3 sets of glute bridges before stretching.
All in all--1 hour! I want to keep the workout to 1 hour or less. I think I need to be more on top of making sure I only take 60 second breaks between reps. I was a little slow sometimes when I started watching the news tickers....
Anyway, today I did tae bo AMPED. I did the fat blaster disc. There are 5 workouts in all. The fat blaster is about 50-55 minutes. It's really good--but a lot of arm stuff and I wasn't quite ready to be making so much noise bouncing around in the apartment so early. Something to get used to--or change to evenings. I think I'll try the Cardio blast one on Thursday and think about getting outside to run sometime again soon....
Barbell Chest Press: 8-10 Reps for 3 Sets I did 1 set 20lbs and 2 with 25lbs
Pull Ups Perform as many pull-ups as you can for 3 sets. hmm...with 70lbs assist, I did 9, 8, 7 This one I love--but kills me. I used to be able to pump out 12 unassisted! My arms didn't have much to show for that when I could---but I think they are getting more shapely given how this program is more rounded out.
Standing Military Dumbbell Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets I did 115....but lower to a right angle.
I did 20lbs for 2 and 15 for the last---those darn pull ups killed me
Seated Calf Raise: 15 Reps for 3 Sets ok, I really did this on the Smith machine standing and did 70lbs. Then I added a set of slow hamstring squats.
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets I did 2 sets with 15lbs and 1 with 20lbs
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.* again with 70lbs assist--10, 9, 8. Looking at this now--should have been on a bench! oops...ok, next week
(Optional) Back Extensions: One Set of 15** didn't do this. It's listed for everyday!
Swiss/Stability Ball Ab Crunches: 20-25*** did this--but should do 3 sets of this. Not enough!
So...next Monday I'll probably focus my attention on my quads when doing the squats and then do 3 sets with the hamstring emphasis on the Smith with my calf raises. I then did 3 sets of glute bridges before stretching.
All in all--1 hour! I want to keep the workout to 1 hour or less. I think I need to be more on top of making sure I only take 60 second breaks between reps. I was a little slow sometimes when I started watching the news tickers....
Anyway, today I did tae bo AMPED. I did the fat blaster disc. There are 5 workouts in all. The fat blaster is about 50-55 minutes. It's really good--but a lot of arm stuff and I wasn't quite ready to be making so much noise bouncing around in the apartment so early. Something to get used to--or change to evenings. I think I'll try the Cardio blast one on Thursday and think about getting outside to run sometime again soon....
Sunday, January 25, 2009
start of a new week....new program?
I've been thinking a lot about the last 3 weeks. The training program I was following was ok-until I looked at weeks 4,5,and 6. I'm going to be whining about the next 3 weeks too. It's just not for me. It's too specific to bodybuilders--working smaller muscle groups after already having built their muscular frame. SO. where to go from here.
I have several programs that I've saved that are waiting to be utilized. At some point, I'd love to do a full bodyweight one. However, I don't think I'm ready for that. Plus, I'd like to keep using the gym equipment for now. I'll be ready by the time it gets warmer to back off the gym a bit, but for now--it gets me out of the house and I'm loving all their shiny machines.
I found a full body plan that's 3 days/week. I'm thinking of doing this MWF with my cardio kick class Saturdays and other cardio Tu and Th. I just got Tae Bo amped in the mail....!! It may be time to break those out. I do sometimes enjoy the stepmill or eliptical at the gym, but I know those also get a lot of criticism. Ideally, I'd be running outside. However, it's REALLY COLD in Chicago. If the wind isn't a factor, I can do it (i run along the lakefront), so I guess I'll take it as it comes. Anyway, here's the NEW plan for lifting:
I have several programs that I've saved that are waiting to be utilized. At some point, I'd love to do a full bodyweight one. However, I don't think I'm ready for that. Plus, I'd like to keep using the gym equipment for now. I'll be ready by the time it gets warmer to back off the gym a bit, but for now--it gets me out of the house and I'm loving all their shiny machines.
I found a full body plan that's 3 days/week. I'm thinking of doing this MWF with my cardio kick class Saturdays and other cardio Tu and Th. I just got Tae Bo amped in the mail....!! It may be time to break those out. I do sometimes enjoy the stepmill or eliptical at the gym, but I know those also get a lot of criticism. Ideally, I'd be running outside. However, it's REALLY COLD in Chicago. If the wind isn't a factor, I can do it (i run along the lakefront), so I guess I'll take it as it comes. Anyway, here's the NEW plan for lifting:
Workout #1 (Day One) Exercises
Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***
Rest and Recover for at least 48 hours.
Workout #2 (Day Two) Exercises
Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
Rest and Recover for at least 48 hours.
Workout #3 (Day Three) Exercises
Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***
Alright. Still looking at it---it looks great! I think it could really work for me. Plus--you're not doing the same movements at all over the 3 days. The plan for now is 3 weeks minimum. I'm going to do some research and see if I can stretch it out a bit more.....but I guess I should make sure I like it first!
Wish me luck!
Friday, January 23, 2009
chocolate hauntings
Oh chocolate. Why do you torture me. The self-sabotage continues......along with the menstratation cycle. Perhaps it is no surprise then, that I have been craving chocolate during the last few days--that is my monthly pattern.
Just as I'm starting to question the merits of this fitness plan....not a good time to be throwing it off with nutrition. SO. the weekend. Tomorrow I have kickboxing class and time to grocery shop and hopefully cook something delicously healthy. I find that when I have flavorful, homecooked food in the fridge, I am much less likely to eat things I shouldn't. Only when I'm pulling things out of the fridge to side with other random leftovers in the refrigerator as simple means to end my hunger pangs.....do I reach for the chocolate later on. And how can I blame myself for that (ok, other than getting myself in to that mess....)? But seriously, if I don't have good food stocked, how can I expect to get full off eating things I don't really enjoy or look forward to?
Anyway, tomorrow I have the best class of the week. For some reason, however, I'm not looking forward to it as much. I'm tired. This week has been brutal for me. Hopefully, I can rejuvenate Sunday and launch in to phase 2 of this weight lifting program.
On the bright side, I do think my arms had a bit more definition today when I was working out this morning. Only to come home to try on my freshly laundered jeans and feel like they are a bit too snug...I can't figure out if it's because our dryer is super hot (which it is---I usually don't dry my jeans the whole time), or if my legs are expanding slightly from the extra stuff I've been doing. Maybe both. Or maybe I'm paranoid. This is why I need to create my own irrefutable evidence. Measurements, pictures. I do worry about this though. I've never been one to weigh myself and I've only done body composition a handful of times (all when it was free at my undergrad). I don't want to hop on that bandwagon. Is there any way to get hard evidence about how my body is changing (good or bad) without possibly setting myself up to get crazy about it if things start to head south? Something to ponder.
Anyway, can't wait for tomorrow! I wonder if I'm brave enough for the steam room solo. I think I can hang.
Just as I'm starting to question the merits of this fitness plan....not a good time to be throwing it off with nutrition. SO. the weekend. Tomorrow I have kickboxing class and time to grocery shop and hopefully cook something delicously healthy. I find that when I have flavorful, homecooked food in the fridge, I am much less likely to eat things I shouldn't. Only when I'm pulling things out of the fridge to side with other random leftovers in the refrigerator as simple means to end my hunger pangs.....do I reach for the chocolate later on. And how can I blame myself for that (ok, other than getting myself in to that mess....)? But seriously, if I don't have good food stocked, how can I expect to get full off eating things I don't really enjoy or look forward to?
Anyway, tomorrow I have the best class of the week. For some reason, however, I'm not looking forward to it as much. I'm tired. This week has been brutal for me. Hopefully, I can rejuvenate Sunday and launch in to phase 2 of this weight lifting program.
On the bright side, I do think my arms had a bit more definition today when I was working out this morning. Only to come home to try on my freshly laundered jeans and feel like they are a bit too snug...I can't figure out if it's because our dryer is super hot (which it is---I usually don't dry my jeans the whole time), or if my legs are expanding slightly from the extra stuff I've been doing. Maybe both. Or maybe I'm paranoid. This is why I need to create my own irrefutable evidence. Measurements, pictures. I do worry about this though. I've never been one to weigh myself and I've only done body composition a handful of times (all when it was free at my undergrad). I don't want to hop on that bandwagon. Is there any way to get hard evidence about how my body is changing (good or bad) without possibly setting myself up to get crazy about it if things start to head south? Something to ponder.
Anyway, can't wait for tomorrow! I wonder if I'm brave enough for the steam room solo. I think I can hang.
Thursday, January 22, 2009
Week 3...cruising to Friday
Are my workouts working? Am I self-sabotaging by eating too much at work because I'm stressed?! It's hard to know. Also--I have been feeling like I'm sleep walking on my way to the gym each day. This can not be translating in to super intense workouts. I'm not slacking--that's for sure. I have been progressively adding more weight. Today for example:
I did 70 lbs on the leg press--I think the machine is at least 45. I was pressing lower and slower in to my body, so I definitely felt more worked this week.
I did 60 lbs on the hamstring and added 5 more for my last 2 sets. I think that's more....
On the wide grip pull down, I did 2 sets with 55 and 2 with 70--those 2 with 70 were pretty hard. I realize it looks like a big jump between those--but you have to adjust with each arm so it's 27.5 on each arm and then to 35. Whatev.
After these, I did the hyper-extensions and ab pull downs and added in 4 sets of reverse lunge kicks. I really like the lunge work. I feel like it gets the last juice out of my legs before I leave.
After my workout, I felt like I should do push-ups and pull-ups....I could stay there forever is the problem.
So, what is my problem? Why do I feel like I'm hitting a slump? I suppose it's a good thing that next week, my workout is all changed up. On the other hand, I think I miss more of the bodyweight exercises. I think until I really get my strength up, the bicep curls aren't going to help me too much. I need to crank out some push-ups, pull-ups and crazy step up lunges.
On the other hand, before I started at this gym, I was struggling to add more pushups. I felt like I had hit a slump and needed to vary my movements with bench press (all angles) and the assisted pull-up/dip machine. I'll figure it out eventually.
I did 70 lbs on the leg press--I think the machine is at least 45. I was pressing lower and slower in to my body, so I definitely felt more worked this week.
I did 60 lbs on the hamstring and added 5 more for my last 2 sets. I think that's more....
On the wide grip pull down, I did 2 sets with 55 and 2 with 70--those 2 with 70 were pretty hard. I realize it looks like a big jump between those--but you have to adjust with each arm so it's 27.5 on each arm and then to 35. Whatev.
After these, I did the hyper-extensions and ab pull downs and added in 4 sets of reverse lunge kicks. I really like the lunge work. I feel like it gets the last juice out of my legs before I leave.
After my workout, I felt like I should do push-ups and pull-ups....I could stay there forever is the problem.
So, what is my problem? Why do I feel like I'm hitting a slump? I suppose it's a good thing that next week, my workout is all changed up. On the other hand, I think I miss more of the bodyweight exercises. I think until I really get my strength up, the bicep curls aren't going to help me too much. I need to crank out some push-ups, pull-ups and crazy step up lunges.
On the other hand, before I started at this gym, I was struggling to add more pushups. I felt like I had hit a slump and needed to vary my movements with bench press (all angles) and the assisted pull-up/dip machine. I'll figure it out eventually.
Tuesday, January 20, 2009
week 3
ahh. week 3. do i have anything to show for it yet? hmmm....well, the abs seem to be making a more consistent showing. there is a little more definition in the legs, but probably something i only notice when i'm in mid squat. what else.....
sad. i'm definitely getting stronger and i don't think there's anything to realistically be disappointed about. it's just----it's hard to be patient with so much dedication!
today i didn't help myself out either. i haven't gotten as much sleep the last few nights---we've had more social gatherings that usual, resulting in staying up a bit later and trying to still wake up early. i realized today just how important a regular sleep schedule is to helping me follow through with my nutrition plan and my workout. i did my workout just fine, it was just hard for me to drag myself there at first. i had to workout in the evening today due to my call to civic (jury) duty today. i was tired and bored while waiting for my juror number to be called. and so--i ate sugar. too much sugar. it's funny to write that too because i really didn't eat an amount to be truly ashamed over, however, it didn't make me feel good. Nor, did the sugar make it easy for me to get to the gym.
i also found out how crowded the gym gets in the evening. thank goodness i am pretty good at dragging myself there early. i hope my evening visits are few and far between. i couldn't even get to any of the SEVEN bicep cable curl machines. don't worry--i know plenty of exercises. i did assisted chin ups instead--and those killed! i think i may have to substitute those for at least one arm thing every week. it was difficult to finish my 5 sets and my arms felt really pumped up afterward. (not that i saw the definition that i was feeling)
i think my program is doing a good job. i already have a couple of ideas for the one i'm going to do next. it will be a little more intense---i'm glad to be (relatively speaking) easing back in to lifting weights like this first. i just hope that all this hard work will pay off by the end of the 9 weeks. to do this, i probably need to cut out the sugar :(, up the protein :(, and re-evaluate my carb intake. i honestly have no idea what my intake levels are, but as a vegetarian, i know i need to carefully consider these things.
anyway.....if there's anyone out there who ever reads this...ever do a 8-9 week program that really worked for you? what did you do? I think the 50-60 minutes a day is all I got for now, keep this in mind people. I should probably post pictures up soon to give an idea of what I'm working with......
sad. i'm definitely getting stronger and i don't think there's anything to realistically be disappointed about. it's just----it's hard to be patient with so much dedication!
today i didn't help myself out either. i haven't gotten as much sleep the last few nights---we've had more social gatherings that usual, resulting in staying up a bit later and trying to still wake up early. i realized today just how important a regular sleep schedule is to helping me follow through with my nutrition plan and my workout. i did my workout just fine, it was just hard for me to drag myself there at first. i had to workout in the evening today due to my call to civic (jury) duty today. i was tired and bored while waiting for my juror number to be called. and so--i ate sugar. too much sugar. it's funny to write that too because i really didn't eat an amount to be truly ashamed over, however, it didn't make me feel good. Nor, did the sugar make it easy for me to get to the gym.
i also found out how crowded the gym gets in the evening. thank goodness i am pretty good at dragging myself there early. i hope my evening visits are few and far between. i couldn't even get to any of the SEVEN bicep cable curl machines. don't worry--i know plenty of exercises. i did assisted chin ups instead--and those killed! i think i may have to substitute those for at least one arm thing every week. it was difficult to finish my 5 sets and my arms felt really pumped up afterward. (not that i saw the definition that i was feeling)
i think my program is doing a good job. i already have a couple of ideas for the one i'm going to do next. it will be a little more intense---i'm glad to be (relatively speaking) easing back in to lifting weights like this first. i just hope that all this hard work will pay off by the end of the 9 weeks. to do this, i probably need to cut out the sugar :(, up the protein :(, and re-evaluate my carb intake. i honestly have no idea what my intake levels are, but as a vegetarian, i know i need to carefully consider these things.
anyway.....if there's anyone out there who ever reads this...ever do a 8-9 week program that really worked for you? what did you do? I think the 50-60 minutes a day is all I got for now, keep this in mind people. I should probably post pictures up soon to give an idea of what I'm working with......
Saturday, January 17, 2009
get that protein, girl
Over this last week, I have steadily been adding more protein to my meals. Tuesday, Thursday-Saturday, I had a protein shake after my workout. Wednesday after yoga---it really didn't seem to fit.
Before my workouts, I have been eating either a Luna bar or a banana with some Kashi cereal. Plus, I eat very frequently at work, now that we have a refrigerator and microwave in my office. It's stalked with string cheese, carrots and hummus, babybel cheeses, yogurt, apples, and the lunch I bring. Hey, I sound pretty healthy! In the desk, I've got Kashi crackers, dried fruit and nuts, peanut butter, and extra Luna bars just in case I have to run out and eat lunch late....
(oh, I also have some hersey kisses in my drawer too.....would it really make a huge difference without those?!!)
So the protein shakes....here's what I've made so far and really liked:
First, I use 100% whey vanilla ice cream flavor (a fancy way to just say vanilla...whatev)
Strawberry banana
1/2 banana, 4-5 frozen strawberries, 6 oz orange juice, protein powder, a few spoonfuls yogurt....and I eyeball it and add more oj, yogurt....
Banana peanut butter
1 banana, few spoonfuls yogurt, protein powder, 1 T peanut butter, orange juice, a few ice cubes
Mocha
milk, protein powder, coffee (I brewed extra one morning and saved it in a glass jar in the fridge), 1 T cocoa, 1 T maple syrup (I think I might try fruit juice next time. It just wasn't quite sweet enough--at least while I'm getting used to this whole thing), oh yeah, ice cubes
I made my friend a straight up strawberry one today. I might do chocolate pear next week...who knows. The bottom line is--this powder is great! You can tell it's in there--but it's not a bad taste. Plus, not artificial sugars---deal with the calories. You should be working hard enough anyway...I think it's 110 calories with 32 g protein. Yeah, yeah, you add in milk and all that other stuff, but I'm also not reaching for the cookie jar mid day either. It says a lot when those hersey kisses are enough to satisfy!
if anyone ever reads this blog.....:( feel free to give me your ideas too!
Before my workouts, I have been eating either a Luna bar or a banana with some Kashi cereal. Plus, I eat very frequently at work, now that we have a refrigerator and microwave in my office. It's stalked with string cheese, carrots and hummus, babybel cheeses, yogurt, apples, and the lunch I bring. Hey, I sound pretty healthy! In the desk, I've got Kashi crackers, dried fruit and nuts, peanut butter, and extra Luna bars just in case I have to run out and eat lunch late....
(oh, I also have some hersey kisses in my drawer too.....would it really make a huge difference without those?!!)
So the protein shakes....here's what I've made so far and really liked:
First, I use 100% whey vanilla ice cream flavor (a fancy way to just say vanilla...whatev)
Strawberry banana
1/2 banana, 4-5 frozen strawberries, 6 oz orange juice, protein powder, a few spoonfuls yogurt....and I eyeball it and add more oj, yogurt....
Banana peanut butter
1 banana, few spoonfuls yogurt, protein powder, 1 T peanut butter, orange juice, a few ice cubes
Mocha
milk, protein powder, coffee (I brewed extra one morning and saved it in a glass jar in the fridge), 1 T cocoa, 1 T maple syrup (I think I might try fruit juice next time. It just wasn't quite sweet enough--at least while I'm getting used to this whole thing), oh yeah, ice cubes
I made my friend a straight up strawberry one today. I might do chocolate pear next week...who knows. The bottom line is--this powder is great! You can tell it's in there--but it's not a bad taste. Plus, not artificial sugars---deal with the calories. You should be working hard enough anyway...I think it's 110 calories with 32 g protein. Yeah, yeah, you add in milk and all that other stuff, but I'm also not reaching for the cookie jar mid day either. It says a lot when those hersey kisses are enough to satisfy!
if anyone ever reads this blog.....:( feel free to give me your ideas too!
week 2 wrap up
I feel pleasantly sore today. Not too sore--I just feel my muscles when I do certain things. I wish there was a word a step less than sore to use....
I did cardio kickbox today. It was awesome! I took a friend to the class--my one free guest for January. I love that class because you can modify the difficulty by your energy level. I tend to punch and hop, bob and weave, and kick really high. Others tend to rock left to right throwing their punches. It's nice to know that the class will never get too easy or boring. I assume she changes the combinations every few weeks. There were a few of the same this week from the last--but it's hard to feel like you have it all memorized when you only do it an hour a week.
After the class, my friend and I hit the shower and then the steam room. The steam room is my new favorite relaxation technique! I felt so relaxed after spending about 15 minutes in there--not to worry, I had packed us some protein shakes to sip on in there. No dehydration here!
Oh, it gets better---after a nice steam, it only seems logical to put a face mask on. Oh yes, so we did. I brought in my green clay mask and we huddled in the corner for 10 minutes while it dried. I don't think people thought it was too weird, but we did get a lot of looks for being in our towels together. This was surprising to me--many women there walk around starkers, so what's the big deal about the two of us hanging out in our towels? Maybe people were opposed to us "hanging out" in the locker room. It can be tight quarters. Whatever. I pay for that steam room, lockerroom, classes, weights......maybe they were just sad they hadn't thought of it before!
I'm excited to head in to my third week of weight training. I think the only reason I feel sore today is because of the kettlebell squats I did after my circuits Thursday and Friday. I just did 3 sets of 12 with the 30lb bell. On Friday, I also wanted to see what it would be like to do real deep squats---since I'm now paranoid that I was supposed to be going way deeper all along. Wow--it makes a difference! I was definitely bending before, but my quads did not form a 90 degree angle with my calves. It's a lot harder to add weight to a squat like that. So--for practice, I did 4 sets of 12 with 65lbs.
Tomorrow is rest day! Good thing, too. It's nice to feel like I earn my rest day. Before when I mostly did long, steady cardio, I did NOT like to take those breaks.
Stay tuned for a post about the protein!
I did cardio kickbox today. It was awesome! I took a friend to the class--my one free guest for January. I love that class because you can modify the difficulty by your energy level. I tend to punch and hop, bob and weave, and kick really high. Others tend to rock left to right throwing their punches. It's nice to know that the class will never get too easy or boring. I assume she changes the combinations every few weeks. There were a few of the same this week from the last--but it's hard to feel like you have it all memorized when you only do it an hour a week.
After the class, my friend and I hit the shower and then the steam room. The steam room is my new favorite relaxation technique! I felt so relaxed after spending about 15 minutes in there--not to worry, I had packed us some protein shakes to sip on in there. No dehydration here!
Oh, it gets better---after a nice steam, it only seems logical to put a face mask on. Oh yes, so we did. I brought in my green clay mask and we huddled in the corner for 10 minutes while it dried. I don't think people thought it was too weird, but we did get a lot of looks for being in our towels together. This was surprising to me--many women there walk around starkers, so what's the big deal about the two of us hanging out in our towels? Maybe people were opposed to us "hanging out" in the locker room. It can be tight quarters. Whatever. I pay for that steam room, lockerroom, classes, weights......maybe they were just sad they hadn't thought of it before!
I'm excited to head in to my third week of weight training. I think the only reason I feel sore today is because of the kettlebell squats I did after my circuits Thursday and Friday. I just did 3 sets of 12 with the 30lb bell. On Friday, I also wanted to see what it would be like to do real deep squats---since I'm now paranoid that I was supposed to be going way deeper all along. Wow--it makes a difference! I was definitely bending before, but my quads did not form a 90 degree angle with my calves. It's a lot harder to add weight to a squat like that. So--for practice, I did 4 sets of 12 with 65lbs.
Tomorrow is rest day! Good thing, too. It's nice to feel like I earn my rest day. Before when I mostly did long, steady cardio, I did NOT like to take those breaks.
Stay tuned for a post about the protein!
Wednesday, January 14, 2009
Yoga wednesdays
Oh yoga. How I both love and hate you.
Last Wednesday you kicked my butt and you did the same today. Granted, it was a substitute instructor and she may be different from what I will experience in subsequent classes.
We've done some crazy moves....like side crow http://yoga.about.com/od/yogaposes/a/sidecrow.htm
Last Wednesday you kicked my butt and you did the same today. Granted, it was a substitute instructor and she may be different from what I will experience in subsequent classes.
We've done some crazy moves....like side crow http://yoga.about.com/od/yogaposes/a/sidecrow.htm
regular crow
or this crazy one today that I almost laughed out loud in the quiet room....
Anyway...(sigh) yoga. It did make me feel better looking up those poses to find links---they were all marked as advanced! sweet, since this was really my second yoga specific class. I've dabbled in the pilates category and feel like I'm definitely intermediate there...but yoga, hmmm....The balancing stuff is hard and I really wanted to do it more so for meditation practice and deep stretching/breathing. It does help with the stretching--I've noticed how tight my muscles are. This is probably a symptom of weight training again, but also the fact that I don't do deep stretching--I'm talking the kind when you are really trying to tough your chest to your kneecaps, full on splits.
In other news....nutrition wise, I had yogurt with Kashi Go Lean crunch for breakfast, a banana and chocolate milk before yoga, and a Pure Protein bar as a snack. My lunch and dinner were pretty good with the protein, but I didn't try to cram in a shake or anything. I wanted to eat my breakfast today and not drink it--especially after yoga class. It's way easier after weights with the metabolism revving and all.
So for the rest of the week, I'm going to evaluate tomorrow if I can make my program harder by lifting harder or if I need to up the reps. I need a weight lifting friend......it's just so hard without a spotter or an appropriate size weight belt. (yes, I've tried to wear them before and it looks oh so silly and is not supportive on my frame)
In other news....nutrition wise, I had yogurt with Kashi Go Lean crunch for breakfast, a banana and chocolate milk before yoga, and a Pure Protein bar as a snack. My lunch and dinner were pretty good with the protein, but I didn't try to cram in a shake or anything. I wanted to eat my breakfast today and not drink it--especially after yoga class. It's way easier after weights with the metabolism revving and all.
So for the rest of the week, I'm going to evaluate tomorrow if I can make my program harder by lifting harder or if I need to up the reps. I need a weight lifting friend......it's just so hard without a spotter or an appropriate size weight belt. (yes, I've tried to wear them before and it looks oh so silly and is not supportive on my frame)
Tuesday, January 13, 2009
Week 2 begins
Week 2 update!
I think I am not lifting enough. What??? some may say, but yes. My problem may be that I have been reading too many articles (sigh, again) from fitnessathlete.com, but I find that those articles can also be super motivating to be a strong woman. However, I do not want to look quite like all those women......it's inspiring to read some of the articles about an average mother who goes to a fitness competitor in 12-20 weeks (ok, they are already in pretty good shape). It's also nice to know (or think) that in an alternate life, I could do that too--if I were only willing and that's what I wanted to look like.....
Somewhere there is a happy medium. Regardless, my updates to what I'm lifting at the gym and then my future modifications.
Monday
squat 115
dead lift 70 (although I now realize I was doing a modified version.....and this will change next week)
calf raises 70 (i think....)
leg raises and incline abs are the same...
I also did reverse lunges with a kick (literally, a forward kick). I did just 2 sets of 10 on each leg. I was short on time....oh, the Mondays. I think the fact I always want to add a bit after my workout is evidence that I need to find ways to lift more during the workout. I'm not sure, generally speaking, that the 5 sets of 5 is good for me at this point. I should consider at least making it 8....I'll continue to ponder.
Tuesday
incline bench 20 lb dumbbells...until I realized I should do the hammerstrength machine (where I will not be afraid to add more weight without a spotter). So glad I did too because I was doing 35 on each side.
bicep curls with the cable, 40...I think
tricep push downs again with cable, 50
shoulder press 20 lb dumbbells
bent over lat raises 5 lb-6lb dumbbells. hmm....clearly a weakness. it's just a hard move for me period, weight or no weight. maybe my muscles are really tight in my back--it is where I hold my stress.
An added component to Tuesday's workout....protein shake! I bought 100% Whey in vanilla ice cream from Optimum Nutrition, or Jewel-Osco Grocery store. Ugh, Jewel. Anyway, it's decent! I had received a free jar from Muscle Milk, but the light formula used artificial sweetener and I can NOT stand the taste. I was willing to get over using artificial sweetener 1x a day, but not if I can't gulp it down. Anyway, I'm trying to add more protein to my day. Yesterday, I just had the protein shake and some Kashi cereal after the gym. Before, I had a Luna bar and some chocolate milk. (same for Monday, actually) I didn't do well with adding more protein the rest of the day. I had hummus, falafel, 1/2 pomegranate, 7 grain pita with veggies for dinner and string cheese and popcorn as a snack. And....my veggie version of Shepherd's pie for lunch. I guess it's not bad....but not meeting what some say are protein requirements---which can be as much as 1g per pound body weight. Yikes!
I'll keep trying and eventually get close is the hope. I think until I get my nutrition totally up to par, it will be hard to make the muscle gains I have in sight. However, it's a lot to ask for with a 9 wk program. I need to differentiate my goals for this 9 wk set and maybe a longer term goal like 27 wks. More to come about wednesday...yoga
I think I am not lifting enough. What??? some may say, but yes. My problem may be that I have been reading too many articles (sigh, again) from fitnessathlete.com, but I find that those articles can also be super motivating to be a strong woman. However, I do not want to look quite like all those women......it's inspiring to read some of the articles about an average mother who goes to a fitness competitor in 12-20 weeks (ok, they are already in pretty good shape). It's also nice to know (or think) that in an alternate life, I could do that too--if I were only willing and that's what I wanted to look like.....
Somewhere there is a happy medium. Regardless, my updates to what I'm lifting at the gym and then my future modifications.
Monday
squat 115
dead lift 70 (although I now realize I was doing a modified version.....and this will change next week)
calf raises 70 (i think....)
leg raises and incline abs are the same...
I also did reverse lunges with a kick (literally, a forward kick). I did just 2 sets of 10 on each leg. I was short on time....oh, the Mondays. I think the fact I always want to add a bit after my workout is evidence that I need to find ways to lift more during the workout. I'm not sure, generally speaking, that the 5 sets of 5 is good for me at this point. I should consider at least making it 8....I'll continue to ponder.
Tuesday
incline bench 20 lb dumbbells...until I realized I should do the hammerstrength machine (where I will not be afraid to add more weight without a spotter). So glad I did too because I was doing 35 on each side.
bicep curls with the cable, 40...I think
tricep push downs again with cable, 50
shoulder press 20 lb dumbbells
bent over lat raises 5 lb-6lb dumbbells. hmm....clearly a weakness. it's just a hard move for me period, weight or no weight. maybe my muscles are really tight in my back--it is where I hold my stress.
An added component to Tuesday's workout....protein shake! I bought 100% Whey in vanilla ice cream from Optimum Nutrition, or Jewel-Osco Grocery store. Ugh, Jewel. Anyway, it's decent! I had received a free jar from Muscle Milk, but the light formula used artificial sweetener and I can NOT stand the taste. I was willing to get over using artificial sweetener 1x a day, but not if I can't gulp it down. Anyway, I'm trying to add more protein to my day. Yesterday, I just had the protein shake and some Kashi cereal after the gym. Before, I had a Luna bar and some chocolate milk. (same for Monday, actually) I didn't do well with adding more protein the rest of the day. I had hummus, falafel, 1/2 pomegranate, 7 grain pita with veggies for dinner and string cheese and popcorn as a snack. And....my veggie version of Shepherd's pie for lunch. I guess it's not bad....but not meeting what some say are protein requirements---which can be as much as 1g per pound body weight. Yikes!
I'll keep trying and eventually get close is the hope. I think until I get my nutrition totally up to par, it will be hard to make the muscle gains I have in sight. However, it's a lot to ask for with a 9 wk program. I need to differentiate my goals for this 9 wk set and maybe a longer term goal like 27 wks. More to come about wednesday...yoga
Sunday, January 11, 2009
week 1--Saturday!
Yesterday I did the Cardio Kickbox class at the gym. I wasn't able to stay for the abs class afterward--I had to hustle out to get downtown by 1:30 :(
However, I was able to do some quick ab work before I left the gym on the bosu and in plank position---in my opinion, the best ab exercise when time is limited!
Anyway, the cardio class was awesome Saturday! My confidence was way up this time because it was my second class and I remembered many of the combinations easily. I also got pushed up to front and center just because of space (I got there right before the start and, of course, the open spots are front and center!). I was nervous to start out since I felt really on display of the class and was positioned right behind the instructor. HOWEVER, I was so motivated and energized that I really used that class to get in a great workout. I actually woke up today feeling some tightness in my muscles--evidence that I really was channeling my energy in to throwing punches and kicks!
I was lamenting today about how this class is only 1x week. On the bright side---that's probably a good thing for me. I've been reading up about how too much cardio breaks down, rather than builds muscle. I really don't think I need the extra cardio at this point. So, cardio class 1x a week during my current 9 week program is my best bet. (I'll re-evaluate this when it warms up. I love playing all sports in the summer!)
I'm kicking off week 2 officially tomorrow. I'll see if I can find some courage to take a before picture today for my records. Step 2 for me to think about this week is possibly adding in the protein shake. I'm just not so sure about this--mainly because I'm skeptical about spending $$ without tasting it prior. Some of those shakes are disGUSTing.
However, I was able to do some quick ab work before I left the gym on the bosu and in plank position---in my opinion, the best ab exercise when time is limited!
Anyway, the cardio class was awesome Saturday! My confidence was way up this time because it was my second class and I remembered many of the combinations easily. I also got pushed up to front and center just because of space (I got there right before the start and, of course, the open spots are front and center!). I was nervous to start out since I felt really on display of the class and was positioned right behind the instructor. HOWEVER, I was so motivated and energized that I really used that class to get in a great workout. I actually woke up today feeling some tightness in my muscles--evidence that I really was channeling my energy in to throwing punches and kicks!
I was lamenting today about how this class is only 1x week. On the bright side---that's probably a good thing for me. I've been reading up about how too much cardio breaks down, rather than builds muscle. I really don't think I need the extra cardio at this point. So, cardio class 1x a week during my current 9 week program is my best bet. (I'll re-evaluate this when it warms up. I love playing all sports in the summer!)
I'm kicking off week 2 officially tomorrow. I'll see if I can find some courage to take a before picture today for my records. Step 2 for me to think about this week is possibly adding in the protein shake. I'm just not so sure about this--mainly because I'm skeptical about spending $$ without tasting it prior. Some of those shakes are disGUSTing.
Friday, January 9, 2009
week 1 ending
I should have started blogging before starting my new weight program. Alas, it only dawned on me today how keeping a blog about my workouts might help me measure progress. sigh. I now plan to use this blog as a tool and way to look back on my progress. I hope to post my workouts and achievements.
First, goals:
I do not need to lose weight. I just want to get in great shape--both to be stronger and look stronger. In terms of body type, I am between an ectomorph and a mesomorph. I am really trying to find a good fitness program that will help turn me more in to the latter body type....
SO. A quick wrap-up about the first week. I will be doing the same regimen for the first 3 weeks (ok math---that means two more of the same)
Mondays
Squats 5x5 (heavy--not to failure)
Dead Lifts 5x5 (heavy--not to failure)
Standing calf raise 5x10
Leg Raises 5x10
Incline sit-up 10-20 reps x 3
Tuesdays
Incline barbell bench 5x5 (heavy--not to failure)
Seated dumbbell shoulder 5x8
Bicep cable curls 5x10 (low pulley)
Tricep push downs 5x10 (using bar on pulley)
Bent over dumbbell lat raises 10-15 x 3
Wednesdays
YOGA class! Oh, and what a challenging class......it's 60 minutes at my gym. It's not classified as such, but I'd put it mostly in the Vinyasa category
Thursdays
Leg presses 4x15
Leg curls 4x15
Wide grip pull downs 4x15
Hyper extensions 4x10
Pull down ab crunchers 4x15
Fridays
Incline dumbbell bench 4x10
Dumbbell side lateral raises 4x10
Bicep dumbbell curls 4x12 (not alternating and do NOT swing for momentum!)
Tricep pushdowns 4x12 (using rope attachment)
Barbell upright rows 3x15
Saturdays
Cardio Kickbox! 60 min. class at the gym--pretty much cardio tae bo with my good old friend, Billy Blanks. Oh, how I miss those videos.
Ab blaster! 30 min. class at the gym. Oh it kills my abs and makes me feel positively tired for my rest day...
Sundays
rest. eat. nap.
Each day I did 5+ minutes on the eliptical to get my body warmed up. I also made sure to practice the heavy lifting exercises by using light weight for a few reps. This is very important---to ensure proper form, it's good to practice before loading up the heavy stuff.
I also added a few extra exercises on a few of the days. On Tuesday and Friday, I know I added extra leg exercises. I don't add very much. I try to be in the gym for only 50-60 minutes, but I add as I can vary the workouts. The leg exercises I add are smaller muscle exercises--I do not want to interfere with the lifting I am doing to the larger muscles. For example, today I did weighted step-ups, hip adducters/abducters, glute machine. (I did more today than usual since it's the last weight workout of the week)
Anyway, this is the general idea of the program. I'll post back with my nutrition plan (or lack of....other than vegetarian) and, of course, the lifting plan for weeks 4-6. If I can muster the courage, I'll take a before picture. Cheating, yes--because I'm done with week 1 already---but there's still a lot of progress to make with 8 more weeks---yes?!
First, goals:
I do not need to lose weight. I just want to get in great shape--both to be stronger and look stronger. In terms of body type, I am between an ectomorph and a mesomorph. I am really trying to find a good fitness program that will help turn me more in to the latter body type....
SO. A quick wrap-up about the first week. I will be doing the same regimen for the first 3 weeks (ok math---that means two more of the same)
Mondays
Squats 5x5 (heavy--not to failure)
Dead Lifts 5x5 (heavy--not to failure)
Standing calf raise 5x10
Leg Raises 5x10
Incline sit-up 10-20 reps x 3
Tuesdays
Incline barbell bench 5x5 (heavy--not to failure)
Seated dumbbell shoulder 5x8
Bicep cable curls 5x10 (low pulley)
Tricep push downs 5x10 (using bar on pulley)
Bent over dumbbell lat raises 10-15 x 3
Wednesdays
YOGA class! Oh, and what a challenging class......it's 60 minutes at my gym. It's not classified as such, but I'd put it mostly in the Vinyasa category
Thursdays
Leg presses 4x15
Leg curls 4x15
Wide grip pull downs 4x15
Hyper extensions 4x10
Pull down ab crunchers 4x15
Fridays
Incline dumbbell bench 4x10
Dumbbell side lateral raises 4x10
Bicep dumbbell curls 4x12 (not alternating and do NOT swing for momentum!)
Tricep pushdowns 4x12 (using rope attachment)
Barbell upright rows 3x15
Saturdays
Cardio Kickbox! 60 min. class at the gym--pretty much cardio tae bo with my good old friend, Billy Blanks. Oh, how I miss those videos.
Ab blaster! 30 min. class at the gym. Oh it kills my abs and makes me feel positively tired for my rest day...
Sundays
rest. eat. nap.
Each day I did 5+ minutes on the eliptical to get my body warmed up. I also made sure to practice the heavy lifting exercises by using light weight for a few reps. This is very important---to ensure proper form, it's good to practice before loading up the heavy stuff.
I also added a few extra exercises on a few of the days. On Tuesday and Friday, I know I added extra leg exercises. I don't add very much. I try to be in the gym for only 50-60 minutes, but I add as I can vary the workouts. The leg exercises I add are smaller muscle exercises--I do not want to interfere with the lifting I am doing to the larger muscles. For example, today I did weighted step-ups, hip adducters/abducters, glute machine. (I did more today than usual since it's the last weight workout of the week)
Anyway, this is the general idea of the program. I'll post back with my nutrition plan (or lack of....other than vegetarian) and, of course, the lifting plan for weeks 4-6. If I can muster the courage, I'll take a before picture. Cheating, yes--because I'm done with week 1 already---but there's still a lot of progress to make with 8 more weeks---yes?!
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