~~OBF~~~mariplay2004 contest log

[mariplay2004]

Hello to all,

I will be taking my pictures later on today.

a little about myself .

I am married, mother of a 3 1/2 year old girl ..
I gained 83 pounds with my pregnancy ..I went from weighing 150 to 233 pounds ..(WOA)
and I was able to loose weight (about 50 of those pounds) I lost 60 then i gain 5 ..so here I am at 178. and 30 (something % body fat)

I have never done a transformation contest or competed in anything in my whole life . (as an individual ) so this will be my way to show myself ..that I can do it .

I am very competitive, but in order for that to apply to this I will need people to help and cheer me on ..(and compete with me )

(This is only my first month on this Bodybuilding site ..but I feel I will be here for a long time. )

since I am a beginner in everything (because I was a cardio junkie ..you know one of those girls you would see on the elliptical machine for 50 minutes ..and then on the stair climber for 20 min and then ran 2 miles on the treadmill ..yup that was me ..and as far as weights ..I never picked them up ..unless I had to move them to the side to look in the mirror LOL )
but yes as a beginner ..

weight training :
I am trying to follow the routine from the book " The new rules of lifting for woman"

so my routine is a little complicated (but I did the first day yesterday and it took me about 95 minutes to get through it ..) i will post an example of the routine later .

I will be doing HIIT the way my friend Fadi65 showed me .

I will running/biking/swimming/(some sort of exercise 5 min warm up for 2 min jog 10 second full out sprint ) and jog again 1 min then sprint (for a total of 2 min full out sprint )and 8 min in my normal jog.

after this routine ..I will walk uphill for 5 min to cooldown .
..and thats it ..

if on my days off .. I will be doing cardio for 45 min ..with squats and extra ab exercises


My diet is very simple ..(I eat more now ..thanks to others that helped me calculate my macros ..)

so I'm following the 40:30:30 (Protein:carbs:fat)
I'm eating 1800 calories (max 1900)
..
(i forgot to list my supplemants)

I'm taking a daily multi vitamin,
fish oil pills
sometimes spoonfull of flaxseed
Now Protein shake
whey protein shake
caffeine pills (sometimes if i need the extra boost for my work out routine)


so I think I have covered everything ..



(f you read I'm doing something wrong ..or you have suggestions for me ..feel free to PM me

lets get started !!!

[RichL1982]

Nice lets do this....Ill be stopping by every now and then to see how things are going. Stay motivated and kick it in gear these next 3 months!

SUBBED

[mariplay2004]

Nice lets do this....Ill be stopping by every now and then to see how things are going. Stay motivated and kick it in gear these next 3 months!

SUBBED

I appreciate the support !!

[ZombieEater]

I appreciate the support !!

OBF! :) Ill be sure to keep an eye on your progress. Good luck with the contest!

[em-dubya]

Good luck with your transformation!

[wada]

Lets do it!!!

[mariplay2004]

Today totally sucked ..I had a migraine ..(started yesterday)but I was down for about 10 hours..today it was so bad I was annoyed with my own breathing ..things got worse when My parents stop by to visit with my nephew and niece ..oh well thats life . So today I didnt go to the gym.But I will make up for it tomorrow ..Have a good day eveyone ..and hope your having a better day than me

[StlBarbie]

FOUND YOU!!! :D

How are you feeling????
Those migraines are just BRUTAL ... :(

[annaputilo]

Nice lets do this....Ill be stopping by every now and then to see how things are going

[mariplay2004]

FOUND YOU!!! :D

How are you feeling????
Those migraines are just BRUTAL ... :(

ahh ..well ..feeling better ..Migraine is all gone ..no longer lingering ..I'm so glad for that .

so just had my lunch ..tonight I'm doing 30 minutes of cardio ..and abs/squats ..

tomorrow ..I do day 3 of "The New rules of lifting for women"

so ..this is the routine for tomorrow (WW =with weights)

squat- 1 set of 15 WW rest 60 seconds
squat 1 set of 15 " " rest 60 seconds
pushups - 1 set of 15 rest 60 seconds
seated row 1 set of 15 WW rest 60 seconds
push ups- 1 set of 15, rest 60 seconds
seated row- 1 set of 15 WW rest 60 seconds
stepups- 1 set of 15 reps, rest 60 seconds
prone jacknike-1 set of 8 reps rest 60 seconds
stepups - 1 set of 15 reps WW, rest 60 seconds
prone jacknife- 1 set of 8 reps, rest 60 seconds

and a 10 min HIIT exercise followed with a 30 min bike or steady jog.

[mariplay2004]

so last night I was feeling sunday's workout ..but I still did my steady cardio ..
I was on my treadmill for a good 40 minutes ..(30 not including warm up and cooldown)
I did a 15 minutes HIIT session followed by steady uphill walking ..

got off my treadmill and man ..I feel like bambi ...you know when he was just born ..and started to try to walk ? LOL

well..today I'm at work ..with a nice dress ..and my 4'' heels ..lol and every time I get up to walk ..I groan a little lol

but tonight is my weight routine ..=)

[StlBarbie]

How did your wo go this evening? :)

I love that WO REMINDER everytime you walk ... lol

[mariplay2004]

It was great ..I got through it rather quicky ..took about 45-60 min to do the whole routine
I almost didnt do the Prone jacknife ..cus I didnt want to look stupid ..so I faced the wall lmaof (that way ..if I cant see you , you cant see me lol ) but hey it worked ..

and did pretty good ..after that ..I did my 15 minute HIIT work out ..coold down walked a little ...and strectched ..and went home ..


so ..after I showered ..and stuff ..I warmed up my 6oz of turkey meat loaf ..right ..and I made a green salad (for dinner ) ..and my husband looks at me and says '"you're going to eat all of that ? didnt you just drink your protein shake ? " ahhhh I felt like kicking him ..but I looked at him and I told him

" you worry about yourself ..and If I have questions I'll ask you ..I don't need your criticism .."

seriously ..I felt soooo bad ..but I ate all my food ..and in the end of calculation all that I had ate in the day ..I had eaten ..

1728 calories..(breakdown) 174g protein,105g carbs, 68g fat

so I didnt do that bad ..

so in the next two weeks if I don't loose a pound ..I will lower my consumption to 1600 (cus that means 1800 is my maintenance allotment ...right? )

ok ..well ..tonight I am going to do 30 minutes on my treadmill ..and ..some light ..dancing while I clean LOL

[mariplay2004]

there was no cardio last night ..I got home and I was super tired ..so I had my dinner ..and showered ..that was it ..I called it a night ..I really needed that rest ..

but tonight is my gym/weight training night . I'll add a 15 min HIIT plus another 20 minute cardio so I can make up for last night .

[mariplay2004]

last night after my day 4 of lifting ..

I had my 15 minute HIIT workout ..followed by a 15 cardio run ..

and I'm feeling great =)

last night I had a total of 1830 calories,( 178g protein, 134g carbs, 65g fat ) so I did pretty good ....!!!

well ..lets see if 1800 is the right amount of calories .or if I have to cut down .=)

[mariplay2004]

I've been a little tired more than the ordinary ..and last night ..went to bed at 9pm ..never ever in these past 5 years since i've had my daughter had I ever went to bed so early ..but today I had a good rest ..and I had a beautiful family day with my daughter ....I will be going to gym tomorrow where I will doing day 5 of my NROL4W...I can't wait ..


I just finished making my Protein Brownies ...they are a few minutes away from being eaten yummmmm .

good luck to everyone ..

[mariplay2004]

I went to they gym this morning and I got through the whole routine ...


squats
2x12 @15lbs 60 sec rst

alternating sets

seated rows

2x15 @10(warm ups)
2x12 @ 15 (these are with dumbells)

push ups

2x12

alternating sets

steps ups
2x12 (with 15 pound dumbells )

prone jacknifes

2x10 (all aternating sets have a 60 second rest after each set)

Ok so after doing all my routine ..I decided to swallow my pride and take my own tour in the upstair section of the gym (the MENS section for)

I got to the machines ..and was like WOW ..ok ..since i did some online searching and stuff I knew what a squat rack machine looked like ..and I was so happy it was not being occupied

so i went to it ..and did

1x15 wit just the bar

(the bar weights about 40lbs)

the i added 2.5 lbs
and did
1x 12
added 5lbs in each side
1 x 10

man after this I was ready to go .

went to the other machines ..and did used some of them ..
followed my my cardio

went on the bike ..(did 10 minutes )
(this dude infront of me ..smelled terrible ..everytime i inhaled ..I smelled him it was making me gaggg ) so I got off after 10 min

then I went and did a 15 minute HIIT run .

then I walked for 5 min and went home

where I weigh myself ...I lost 0 lbs =( can't believe it ..

that meant that my calories have been a little high for this week .


a little sad ..and discouraged ..about the weight .but I am sure ..if I lower my calories on the days I don't lift to 1500 calories .. I will see quicker results ..


wish me luck !!!

[mariplay2004]

I did a 45 minute circuit workout ..running ..kickboxing ..

had a great meal ..and BOOOM earth quake LOL anyone else feel it ? it was 4.4 here in
Southern california ..

well ..Tonight is GYM day ..I cant wait ..

[RichL1982]

I did a 45 minute circuit workout ..running ..kickboxing ..

had a great meal ..and BOOOM earth quake LOL anyone else feel it ? it was 4.4 here in
Southern california ..

well ..Tonight is GYM day ..I cant wait ..

Wow! I 4.4 down there? These quakes are getting quite crazy. Lucky no tsunami will hit. Hope all is intact and no one got hurt!

BTW: Good circuit training, I do those once in a while...real good workout.

[mariplay2004]

Wow! I 4.4 down there? These quakes are getting quite crazy. Lucky no tsunami will hit. Hope all is intact and no one got hurt!

BTW: Good circuit training, I do those once in a while...real good workout.

thanks RichL1982 ..and yes there was no one that reported to be hurt ..


Last night ..my workout was the following
Deadlifts 2x12@ 50

alternate workouts (alt wks)
dumbell shoulder press 2x15 @10lbs(dumbells)
2x12 @15
wide gril lat pulldown 2x12 @50
2x12 @60
2x8 @70

lunges 2x12 @15(dumbells one 15lb in each hand)
swiss ball crunch 2x20
1x15
60 second rest after each set

xtras

buttblaster machine 2x15 @50
deadlifts 2x12 @50
seated leg press 2x12 @115

15min HIIT run
5min wrm up
2min jog (5mph)
20sec sprint (6.5mph)until finish 10min

1 mile at 5.5 MPH pace .. (10.50min)
(best time this year)
goal to run 1 10 min mile =)

5 min cooldown

thats it =)

[mariplay2004]

Last night was suppose to be my gym day ...but nope
I didnt even go to work ..I was sooo sick ..


so why do I feel guilty for not going to do my workout ? I decided I will try to do my workout tonight ..

that's not even the bad part ..I had a huge french bread yesterday with my chicken soup..
I feel totally bad ..now ..LOL

but ..OK I will do an extra hour of cardio tomorrow ..
I hope that balances out ..

[mariplay2004]

this morning ..terrible gained 3.5 pounds ...OMG ..OMG ..so ..I am guessing as far as now ..I am restarting the process with a lower calorie intake ...from 1800 calories (40g P)(30g C)(30g F) to 1550 -1650 calories ..and same breakdown of the macross ..

I am hoping this is all like water weight gain ..and have me loose like 5 pounds over night (not likely) ..so I am a little dissapointed ..but not going to let this stop me ...

good night everyone

[Free Weight Friedel]

Don't forget to post at least one time per week in the contest thread.

[mariplay2004]

last night I had an off day ..I really felt weak and tired ...so I took it and rested .

TOday back to the GYM ..but I'm more excited becuase my mother bought me a set of working out clothes including a new sports bra ..I love it =)

so tonight I will do my lifting routine followed by a 20 minute HIIT run and a 20 min interval bike exerice ..I'm hoping to do 8-10 miles in 20 minutes (woop woop LOL)

ok ..so now ..time to think about my food for tonight I'm thinking of TIlapia or tuna ..with a couple of Eggs =)

good night everyone!!

[Free Weight Friedel]

Don't forget to post at least one time per week in the contest thread.

Bumping this

[StlBarbie]

How are you doing?
How did your weekend go? :)

[mariplay2004]

How are you doing?
How did your weekend go? :)

My weekend was great .
I had my 5th year Wedding anniversary ..I didnt do that bad ..I had all my calories ..my cheat meal was saturday night because I had a slice of cake .
my husband daughter and I went to Disneyland (my daughter will be 4 this year it was her first time visiting this theme park) we had allot of fun, but that place was super packed.

sunday , My husband decided to go with me to the gym. He wanted to see what I could manage .

so ..he sat me in the leg press machine (where you have removeable plates)
i started wih
2 sets of 12 @90
1 set of 10 @ 140
1 set of 8 @ 150
(that was allot of me ..)

next was the leg extension
( i usually do 3x12@70)

well he said no he knows I have strong legs ..so
i did

1 set of 90 ( i pushed them easily ) (so he added more )

3sets of 10 @120
2 sets of 12@ 90
2 sets of 15@ 75
(OMG )

then I did the leg curls .(laying down on this one maximum i've done was 50lbs)

he started me off at 90
3 sets of 10 @90
2 sets of 12 @ 80
2 sets of 15 @ 70

next was the standing calve raises (i never tried this before )

started me at 125 (sorry too hard after 5)

3 sets of 10 @115
2 sets of 12 @ 90
oooooouch ..i'm sooo sore

next (seated rows I do 60 )

started me at 80

2 sets of 10 @80
2 sets of 12 @70

deadlifts
( I usually do 50lbs )

the bar itself weights 40lbs
he added 25 on each side
so thats 90lbs

I did 3 sets of 10 @90
2 sets of 10 @70
1 set of 12 @60

omg ..the pain ....and the happiness I felt after completing the last set ..LOL
after this we had a long walk ..for 5 mnutes ..took in some water that
that was it ..

all in all ..I have to admit one thing if he hadnt gone with me .I wouldnt of known to push myself that hard =)

[mariplay2004]

My weekend was great .
I had my 5th year Wedding anniversary ..I didnt do that bad ..I had all my calories ..my cheat meal was saturday night because I had a slice of cake .
my husband daughter and I went to Disneyland (my daughter will be 4 this year it was her first time visiting this theme park) we had allot of fun, but that place was super packed.

sunday , My husband decided to go with me to the gym. He wanted to see what I could manage .

so ..he sat me in the leg press machine (where you have removeable plates)
i started wih
2 sets of 12 @90
1 set of 10 @ 140
1 set of 8 @ 150
(that was allot of me ..)

next was the leg extension
( i usually do 3x12@70)

well he said no he knows I have strong legs ..so
i did

1 set of 90 ( i pushed them easily ) (so he added more )

3sets of 10 @120
2 sets of 12@ 90
2 sets of 15@ 75
(OMG )

then I did the leg curls .(laying down on this one maximum i've done was 50lbs)

he started me off at 90
3 sets of 10 @90
2 sets of 12 @ 80
2 sets of 15 @ 70

next was the standing calve raises (i never tried this before )

started me at 125 (sorry too hard after 5)

3 sets of 10 @115
2 sets of 12 @ 90
oooooouch ..i'm sooo sore

next (seated rows I do 60 )

started me at 80

2 sets of 10 @80
2 sets of 12 @70

deadlifts
( I usually do 50lbs )

the bar itself weights 40lbs
he added 25 on each side
so thats 90lbs

I did 3 sets of 10 @90
2 sets of 10 @70
1 set of 12 @60

omg ..the pain ....and the happiness I felt after completing the last set ..LOL
after this we had a long walk ..for 5 mnutes ..took in some water that
that was it ..

all in all ..I have to admit one thing if he hadnt gone with me .I wouldnt of known to push myself that hard =)


ok ..so last night i did the following (workout )

leg press (with removeable plates )
2x12 @130 (I decided I could push myself and do more weight
2x12 @150
2x10 @180 (omg ..I am strong

squat machine
3x12 @90lbs

next was the leg extension

3x10@120

2 sets of 12@ 90
2 sets of 15@ 75
(OMG )

then I did the leg curls .(laying down on this one maximum i've done was 50lbs)


1x10 @90 (om this was so hard my legs are sore as it was )
2 sets of 12 @ 80
2 sets of 15 @ 70

after this I did seated cable rows
3x15 @75

started with 1/2 my routine of stage 2 of the NROLW
stage 2 wk A

front squt push press (used smith machine first time )

2x10 @50

dumbell pointed row 2 x10 (15lb dumb)
(I felt so out of balanced LOL)
cable horizontal wood chop (seemed awkward to me ..I felt weird doing these so I am going to them all over today) but with dumbells
2x10 20lbs

plank
OMG ..2x60sec
yes I was able to complete them ..but by 45sec ..I was shaking all over LOL

that was it .I was suppose to do a 15 min HIIT but it was late so I went home
( was drenched ..)
I walked up my door doinng walking lunges since I didnt do the static lunges or the step ups ..

but again I am redoing this routine tonight .

I havent lost any weight ..=(

[mariplay2004]

doesnt looks like I'm getting anywhere near my goal ..feeling a very dissapointed ...it's close to the worst feeling in the world ..

good night everyone

[mariplay2004]

I posted on the female bodybuilding forum ..

I went to they Gym yesterday and it was closed lOL

so ..I had to work out at home I did cardio on my treadmill at an incline to work my legs ..but I know I could of done more at them gym ..
for sure I will have a better workout today .I am going to have my start out weight ..for this week and home i lost 1-2 pounds by next week

[mariplay2004]

so ..I had the best workout ..

I did leg press machine

1x15 @90
2x10 @180
2x12 @150
1x15 @90
my goal is to do 2x10/8 2 280 (by the end of this year)

after this
I did the hack squat

3x12 @90(oh man my legs where trembling with the last one )

squats

I put 20 lbs on the bar ..the bar weighs anywhere from 40-50 lbs ..lol

i did 3x10 (tried to get all the way down )

lex extension

2x10 @120
2x12 @90
2x12 @75

laying leg curl

2x10 @90 (oh I felt allot of cracking lOL)
2x12 @70 ( I clenched my butt i didnt even know )
1x12 @80

seated calve raises

3x12 @110
1x15 @90

after this I went to the cycle bike ..
an I did 22 minutes ..of a race ..at leve 8 .total miles 8 LOL

ok ..that was my workout ..I feel great today there is soreness in my hamstrings ..
and tonight I go to the doctor for my VITILIGO. =(

[mariplay2004]

last night I did 20 min on the treadmill and focussed on my abs ..

on the bad side ..
I went to the doctor ..and on his scale I weight 188 (yes ..OMG) I nearly fainted ..I was gonna start kicking the machine ..(but no ) slowly I felt the tears come to my eyes ..

I was gonna just leave ..but I stayed talked to the doctor .
he referred me to the nutrition classes ..seriously ..I am ok with what I eat ..I just need to know what the he** is going on with my body ..

so ..all in all he is doing some hormone testing (cus I've been having female issues) .

I'm just going to keep at it ..(my scale said 185) with nothing on 183 (i count the 183 cus I weight myself without clothes )

ON another note

tonight is arms/tri's days with lunges ..

the new rules for lifting ..is a gradual process and good for information but I cannot fit all those exercises in a timely manner ..well not at my gym ..so as of now I'm focussing on large musle groups every other day ..=)


well..everyone ..wish me luck hopefully by the end of this transformation I go back to my original weight LOL

[mariplay2004]

Moving forward ..

Last night was my gym workout .( i did what my husband told me ..)

so I wont be following him anymore I'm looking into getting a trainer at least for a session.

I did bi's/tri

lets just say ..I was really pumped .
everything is in 3x12
dumbell lifts (15lbs)
barbell lift (40lbs)

dumber shoulder press
3x12 @15
2x10 @20 (I was having a hard time with the last 2of each set )

tricept pulldown
1x15 40
3x12 @50

tricept pushback
1x15@40
3x12@50
1x8 @60

tricept pushdown

1x8 @ 90
2x10@70
1x12@50

squats
3x10 @60

25 min on elliptical ..and that was it .


I know most are these are isolated workouts .but I'm working on it =)

[mariplay2004]

I went to the doctor (dermatologist) and I feel allot better I've been diagnosed with Vitiligo,I've had this for the past 3 years ..there is no cure and if you know anyone who has it ..believe me it's hard ..to see your skin change before your eyes ..it's heartbreaking .

I Believe that I will get some color back ( I have allot of spots on my face ..the pigment is dying off..) but I was given creams to help prevent new ones from recurring and to help gain some color back .

on another note

yesterday was the day after my B-day and I did my workouts at home I probably will have to again since my husband has been coming out late from work .

I did arms ..and I did the bike for 15 min .

[mariplay2004]

I get to weight myself in two days ..I hope I did good ..
so ..I was putting my pants on ..and they felt tight ..
I was like look honey( to my hubbie) my pants are tight ..=(
so he was like I don't know why I see more definition in your legs ..maybe it's muscle ..LOL
so ..I hope he's right ..cus I don't like gaining weight .

so lets see ..

he bought me 15 lb dumbells and a stability ball .

so last night I worked my shoulders and abs ..
lets just say ..I'ma bit sore

[mariplay2004]

yesterday I ate

breakfast
10 almonds
oatmeal 1/2 cup
1 orange (small)
coffee
creamer(vanilla flavor)
3 packets of splenda

303 caloris 9g P 51g C 10g F
lunch

1/3 cup of Brown rice
6oz of chicken thigh(skin and bone removed)( i grilled on my little grill)
1 cup of green beans
1/4 of an avocado
celery 1 cup diced

334 calories 26g protein 34g C 12g F

snack
protein shake
1 cup of cucumber
carbmaster yogurt
194 calories 32g P 10g C 2g F

dinner
2 eggs
4ozchicken thigh
1 slice of ham
5 strawberries
1/2 cup of milk
7 saltines
1/2 tb of peanut butter
5 cheeto puffs

500 calories 38 g protein 30g C 25g F

before bed
1 protein shake

total of 1430 calories 124P 121C 49c F

I think I did pretty good ..But I needed about 30g of Protein to reach the total I'm suppose to be at

I went to the gym and worked on my
arms bi/tris

and I ran 1.5 miles on the treadmill ..

scale shows weight at 182

[EVO-PT]

yesterday I ate

breakfast
10 almonds
oatmeal 1/2 cup
1 orange (small)
coffee
creamer(vanilla flavor)
3 packets of splenda

303 caloris 9g P 51g C 10g F
lunch

1/3 cup of Brown rice
6oz of chicken thigh(skin and bone removed)( i grilled on my little grill)
1 cup of green beans
1/4 of an avocado
celery 1 cup diced

334 calories 26g protein 34g C 12g F

snack
protein shake
1 cup of cucumber
carbmaster yogurt
194 calories 32g P 10g C 2g F

dinner
2 eggs
4ozchicken thigh
1 slice of ham
5 strawberries
1/2 cup of milk
7 saltines
1/2 tb of peanut butter
5 cheeto puffs

500 calories 38 g protein 30g C 25g F

before bed
1 protein shake

total of 1430 calories 124P 121C 49c F

I think I did pretty good ..But I needed about 30g of Protein to reach the total I'm suppose to be at

I went to the gym and worked on my
arbs bi/tris

and I ran 1.5 miles on the treadmill ..

scale shows weight at 182

Solid work! keep it up!

[mariplay2004]

Solid work! keep it up!



OK so this weekend .

Saturday

Shoulders back
they are all donewith my 15lb dumbells )in each hand )first I did warmups with my 8lb dumbells 2x15 for each workout

deadlifts (15lb dumbells ineach hand)
3x15
lateral raises straight
2x8
side lateral raises
2x8

Standing rows
3x15
standing shoulder press
3x15

then I did 3x15 crunches on ball
did 3x15 each side obliques on ball

and then I did same but with 1 15lb dumbell
these where allot harder ..

that was it .

Sunday
I did Abs once again .an BI's

I did bicept curl3x15 (8lb)
3x12 bicept curls (15lb )
worked abs once again
then I did 3x8 bicept curls ..(these where hard cus I was tired LOL)

and I did allot of cleaning .(I was sweating bullets washing the darn bath tub LOL)

ok ..that was it .

My diet was clean all except a Bobba drink that I had ..I hadn't realized the amount of calories each Thai tea has ..WHOA ..so good thing i only drank 1/2 .

[mariplay2004]

last night I felt very accomplish I went with the mindset that I was going to improve my squat form ..and I did .yeyyyy

warm up I walked for 5 min .

started with

sets reps weight
lat pulldowns

3x12@ 60
3x12 @70
1x10 @80
1x8 @80 (yes I felt these)

then I went to the triceps
tricept pull down

2x12 @30
1x10@ 40 (soo hard)

tricept push bar
2x12 @40
2x12 @50
1x8 @60

bicept pull up machine
2x12 @30
2x12 @40

( i know these last two are not working major muscle groups but I wanted to see my strenght)

I picked up a 50lb barbell
and I did

2x12 bend over rows
1x10 (these got a little hard to do)

next I did squats

(with the 50lb barbell)

I did
3x12 full squats (i think that from all of the ones i did I got a good 10 from each set done correctly)
today I have no lower backpain so I'm sure I pushed my back up when comming up .

after that ..I did a few more little things .

and then I moved to the treadmill

(i'm almost certain it wasnt calibrated LOL)

cus I ran 1.5 miles at a 6mph pace
but it felt like i was going 5.5mph ..LOL

so that was it ..I ran for 15 minutes cooled down for 3 minutes

and that was my workout ..

[mariplay2004]

This weekend I worked on my abs shoulders and arms,..

so ..today I'm doing 30 min of cardio ..and laundry LOL

but seriously tonight I have to go and wash my comforters .

[mariplay2004]

GYM...

so last night I went to the gym ..and I had a lower body workout ..

so I did the following

leg press machine (with removeable plates)


sets x reps @ lbs
wrm up
2x15 @90
wk out
3x10 @230 (this is the most i've done ) on the last press i was trembling ..my legs where shaking
3x12 @180
1x15 @90

got up walked a min
Hack squat machine .

3x12 @90

laying leg curl

3x10 @90 (OMG )
3x12 @70
1x8 @90

(i felt dizzy)

seated leg extension

1x12 @120
2x10 @ 135
2x12 @120
2x12 @100

seated calve raises

2x12 @110
2x10 @125
1x12 @110

so I was suppose to do a 15 min HIIT nope ..
I got on the treadmill ..and I put the pace at 3.5 ..and then moved it to 5mph after 3 min ..and LOL I seriously couldnt run LOL so ..I just went back to 3.5 and put it at a 5% incline till I walked for 10 min .


today ..I can honestly say ..I feel very good ..and sore .=)

[mariplay2004]

..thursday still feeling sore from my workout (tuesday)

so today I stood home and did free weights (15lb, 8lb )

warm up
(using 8lb dumbells)

side lateral raises

3x12

front raises
3x12

chest press
3x12

bicep curls
3x12

rows...
3x12

followed by the same exercise but with the 15lb dumbell

all

in 3x10 .

after this ..I did 5 min of abs ..total of 45 min .

no cardio .but I should of done at least 30 min

[mariplay2004]

I went to the gym,

worked on my legs ..

did leg press

3x15 @90
2x10 @230
3x12@180
1x15 @90

laying leg curls

3x10@90
3x12@70

leg extensions
1x12@120
3x10@135
2x12@120
3x12@100

seated calve raises
3x12@ 110


followed by deadlifts

3x12@60
(i will increase to 70lbs in 1 week)

then I did the cycling bike for 15 min (4 miles)

that was it =)

took my measurements ..looks like i lost 2 inches ..and weight myself ..stupid scale says 175.5 then 180 so I guess I havent lost anything

[mariplay2004]

came down with a head cold ..I don't know ..

and a migraine ..bad combination eveytime i had to blow my nose ..I felt like someone was hitting me on the head ...so glad the migraine is gone ..

so ..I didn't work out last night ..or wednesday ..

but I will today since I'm feeling better ..!!!

[mariplay2004]

ok ..so ..I was sick ..now I'm all better..

but I haven't lost any weight at all ..what is wrong with me .

ok ..so today I have a few workouts ..to do ..then I'm cleaning my daughters room.

had a good weekend ..can't wait for tomorrow to work out my legs ..

[mariplay2004]

tonight I will do the following workout.


leg press
3x10 @270
1x5 @ 300

(first I will do warm ups to get to that desired weight)

followed by

leg curls(lying)
3x10 @90
3x12 @70
1x5 @100


leg extension
(i know these are isolated exercise i will do bigger compound later)

max
3x10@150
3x12@135

seated calve raises
3x10 @110
1x8 @120
standing calve raises

3x10@115


that's is all

followed by a 15 min HIIT on bike or treadmill.

[mariplay2004]

last night workout went great .

and according to my scale ..
i lost 1lb .

so i now weigh 179 ..lets see what it says on friday .


ok ..and today I will be taking a 50-60 min walk then go home and do lunges and squats .
then stretch .

[mariplay2004]

Today I'm on day 2 of my 10 day vacations .

I Feel great as of now I have stayed following my calories and I'm doing great with my exercises.

I go to the gym tonight and I work on my lower half. Tomorrow I will go walking.jogging around the cemetery around my house (it's 2.6 miles .7 miles uphill.)


I feel great .

except for the fact that I started breaking out ..Maybe the eggs LOL

[mariplay2004]

so, I took my daughter to the pool today, it was great, except for my face hurt, It's irritated, and it got dry and scaly

[mariplay2004]

I did weights last night. Worked in my arms, and I did lunges. my legs feel good. arms feel so so.

I am a little confused according to my workouts and my calorie intake, I should have lost 3-6 pounds by now and I havent lost anything .

this is my intake for the past 4 days, i've had the same thing


breakfast

4 egg whites
2 slices of turkey meat
110 calorie thin bagel
1 small apple
1 oz cherrios

snack
4oz cottage cheese 10 almonds

lunch

6 oz ground turkey (extra lean)
2.5 cup of salad
light dressig
baby carrots
cucumber


snack
4 oz cottage cheese


dinner

6oz ground turkey meat
2.5 cups of salad
light italian dressing
baby carrots
100grms of Jicama
2 slices of toast

1 cup of milk


1600 calories 172g protein, 35g fat, 134g carbs.

this is what my calories average out to.

[mariplay2004]

so ..I've been doing not so great ..still weight the same ..
monday arms
ok so this is my exercise schedule ..tuesday I worked on my legs .
and walked for 2.8 miles

wednesday - nothing (migraine)
thursday nothing (migraine)

but TOnight i will work out ..I need one more cardio session ..and one more lifting session ..I will do a full body circuit tonight ..

squats
lunges
sit ups
push ups
jumping jacks

prone jacknife
sit ups


followed by a 20-50 min walk ..(depending on my energy level)

an this week I've been keeping my calories ..in check ..

average =

total

1550
fat 48g
protein 125g
carbs 145


feels great ..but it's my "special time of the month " and I'm bloated ..irritable ..stressed
(hensed the Migraines)

sucks ..

[mariplay2004]

I am really dissapointed my weight is still 181 what the hell

so I decided I have to see the doctor ..

tuesday I did

leg press
max 2x10 @300
min 1x15 @90

I also did all my other various leg exercises .

I started walking for fun(last week )
this week we went 2x's around ..total of 5 miles .

I will do arm exercised today .and some full body workouts ..

I am very much discouraged

[mariplay2004]

for 06/15/2010

--------------------------------------------------------------------------------

last night I went to the gym I did the following
stretch 5 min
followed by legg press machine
set reps lbs
1x15 @90
2x10 @180
2x10@ 270
1x5 @300

stretched went and did some lying leg curls

1x15@50
1x10@90
2x10@80
2x10@70

waited 90 seconds
went to the seated calve raises

2x12 @ 70
2x10 @90
1x10 @110

then I went and did
deadlifts/squats
3x10 @50
I alternated ( waited 30 seconds between sets)

I can do more weight but I want to built up to it .so next week I will do 60lbs.then 70 hopefully 100 by the end of this year ..

after I stretched for fun I wanted to try the

leg raise/extension machine

1x10 @100
2x10 @120
1x8@135
1x8@ 150

I didn't do cardio after these workouts ..I did stretch and went home .my legs are very sore .


here are my meals and snacks for the day


Breakfast
Calories Fat Protein Sodium, Na Fiber, total dietary Carbohydrates

Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 0.5 serving 75 2 3 0 2 14
Almonds, 10 almond 69 6 3 0 1 2
Regular Coffee, 1 cup (8 fl oz) 2 0 0 5 0 0
Splenda, 2 tsp 0 0 0 0 0 1
Extra, chewing gum, 1 serving 5 0 0 0 0 0
Milk, 1%, 3 fl oz 41 1 3 40 0 5
Grapes, 1 cup, seedless 60 1 1 3 2 28

total 253 9 10 48 5 50

Lunch


Zucchini, 1.5 cup, sliced 43 0 2 8 4 11
Chicken Breast, no skin, 5 ounces 156 2 33 92 0 0
Iceberg Lettuce (salad), 1.5 cup, shredded or chopped 12 0 1 8 1 2
Cucumber (with peel), 0.5 cucumber (8-1/4") 20 0 1 3 1 4
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 4 0 228 0 2
baby carrrots, 0.5 serving 18 0 1 33 1 4
total 300 7 37 372 7 24

Dinner

Iceberg Lettuce (salad), 1.5 cup, shredded or chopped 12 0 1 8 1 2
Cucumber (with peel), 0.5 cucumber (8-1/4") 20 0 1 3 1 4
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 4 0 228 0 2
baby carrrots, 0.5 serving 18 0 1 33 1 4
Celery, raw, 2 cup, diced 38 0 2 209 4 9
Orowheat Sandwich Thins 100% Whole Wheat, 1 serving 100 1 5 230 5 21
Egg white, 2.5 serving 43 0 13 138 0 1
Land O frost oven roasted turkey breast (9 slices), 0.18 serving 16 1 2 97 0 0
Land O frost oven roasted turkey breast (9 slices), 0.18 serving 16 1 2 97 0 0
total 315 9 25 1,043 13 43

Snack

Milk Chocolate dark 1 square 26 2 0 6 0 4
Cottage Cheese, 2% Milkfat, 8 oz 203 4 31 918 0 8
Splenda, 1 tsp 0 0 0 0 0 1
Chicken Breast, no skin, 4 ounces 125 1 26 74 0 0
Mozzarella Cheese, part skim milk, 1 oz 72 5 7 132 0 1
total 436 12 65 1,129 0 14

protein shake

Protein shake, 2 serving 200 0 38 0 0 0
200 0 38 0 0 0
todays total= 1504 37 174 2,592 25 131

and that was all I had plus 1.8 liters of water .

[mariplay2004]

so ..last night i weight 180.5 which is ok .
I need to do something about the weight loss ..


tuesdays workout

stationary bike (warm up 10 min) 3.8miles

seated leg press
2x15 @90
2x10 @180
2x10@270
1x5 @300

followed lying leg curl
1x10@60
2x10@80
1x8 @90
2x10@70

standing calf raise
1x12@60
3x10@75

seated leg extension
2x12 @ 90
2x10 @110
2x10@130

squats
2x10 @50
1x10@60

after this I got on the elliptical for 10 min


my meals have been pretty much the same .