My Journey to Becoming Mel B Jr.

[brnsugababi83]

This is my post hurricane ike workout log (see blog)[getting back into it]

Brnsugababi
197 pounds
5'6"
I have no idea what my BF% is
in my opinon i have a large frame w/broad shoulders

Im basically eating sensibly w/ portions.
List of what NOT to eat
Sugary Cereals
Soda
Candy/Sweets
Greasy Food
Fast Food

Ok List
Water
Milk
Tea
Orange Juice
Portion Control

I'll also be weighing myself every 2 weeks

DAY ONE

9/22/08
7:00 am- Weight training + beginner HIIT
8:30 pm- HIIT #2

DAY TWO

9/23/08
7:15 am- 30 min pre-programmed treadmill workout [202 cals.]
4:00 pm- HIIT+18 extra minutes of inclines sprints and walks lol [235cals.]

This is my current workout rountine and i pretty much only workout 2 times a day when im off from work

Day One- Weights+HIIT
Day Two- Treadmill Workout+Abs&Glutes
Day Three- Same as One
Day Four- Same as Two
Day Five- Weights+HIIT
Day Six-Taebo
Day Seven- Make up day; cardio optional

Beginner HIIT
Minutes 1-4 (Warm-Up)
Jog at about 50% effort

Minute 5 (Workout Interval 1)
Sprint 30 seconds at maximum effort Jog/Walk 30 seconds

Minute 6 (Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minute 7 (Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minute 8 (Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minutes 9-12 (Cool-Down)
Jog at about 50% effort


Mel B is so fit..i would love to her bod. She is one of my inspirations. Sorry i didnt know how to post them in the forum

[brnsugababi83]

9/24/08
8:00 am
Weights and 15 min HIIT [135cals] im not sure how many calories i burn lifting weights so whatever


The time is now 4:17 pm and im about to change clothes and get on the treadmill for 15 min again. brb
--------------------------------------------------------------------------------------------------------------------------------
ok so i havent worked out yet. i was searching for my HIIT workouts to do and i found this one on sparkpeople.com. Im going to go try it out and see if i like it or not

Copy and pasted from the website

Week 1
Warm up: 5min

Work Interval (Max Intensity): 1min

Recovery Interval
(60-70% MHR): 4 min

Repeat 2 times

Cool down: 5 min

Total Workout Time: 20 min
--------------------------------------------------------------------------------------------------------------------------------
6:00pm
Spark people 20min HIIT [175 cals]

[brnsugababi83]

9/25/08
8:10 am Pre Programmed Treadmill workout [209 cals]

next weigh in's are
10/6/08
10/20/08

[brnsugababi83]

I just woke up. I didn't mean to get up this late but anywho im about to lift weights then do ones of my HIIT's. I found that i have to do my leg training after i get on the treadmill because it hurts too bad from the pre programmed workout that has lots of inclines. I'm not trying to be wimpy but i couldnt even do the 5 min jog cause my legs were making me uncomfortable
I found a resistance chart online that goes to my home weight system

9/26/08
20min HIIT [175 cals.]
Weights



WEIGHT PRESS ARM BUTTERFLY ARM LEG LEVER HIGH PULLEY LOW PULLEY
PLATES (lbs.) (lbs.) (lbs.) (lbs.) (lbs.)
Top 20 10 15 14 24
1 45 22 36 28 54
2 70 33 54 44 82
3 99 42 75 60 115
4 128 48 96 72 147
5 153 60 115 90 175
6 184 69 137 103 209

This chart shows the approximate weight resistance at each station. “Top” refers to the 6.5 lb. top weight. The
other numbers refer to the 12.5 lb. weight plates. Weight resistance shown for the butterfly arm station is for
each butterfly arm.
The actual resistance at each weight station may vary due to differences in individual weight plates, as well as
friction between the cables, pulleys, and weight guides.


My Stats

I use 4 plates on everything except legs i use six..i do different variations of things with the high pulley

High Pulley- 72 lbs.
Butterfly- 48 lbs. (not good at it..i guess i have a weak chest or something)
Arm Press- 128 lbs.
Leg Press- 137 lbs.

Circuit 3 x12 and 3x25 on legs..i want bad azz calves

[brnsugababi83]

6:20 pm
20 min Spark People HIIT +5 minutes of walking on incline=25 min [212 cals.]



I had to go to work early this morning and didnt get a chance to do it cause i woke up later than i wanted to but atleast i got it done =D

[brnsugababi83]

DAY SEVEN
6:08 pm
Weights + 20 min Spark people HIIT+10 extra minutes of inclines=[245 cals.]

[brnsugababi83]

DAY EIGHT
Got up late this morning and got off work late=late workout
10:30 pm
20 min SparkPeople HIIT No extra's today only inclines on the cool down [195 cals.]

[brnsugababi83]

DAY NINE
8:30 am
Weights and 20 Min HIIT [188 cals.]

i also realized i was lifting on 3 not 4 because i was counting the top weight. Here is the correct stats.

High Pulley 60
Arm Press 99
Butterfly 42
Leg Lever 137

[brnsugababi83]

DAY TEN
8:10 am

12 Min HIIT ( i need more time to study) [131 cals.]

[brnsugababi83]

DAY ELEVEN
10/2/08
11:00 pm

Weights+ a lil abs and glutes

Today was one of those exam and work days. I tried to HIIT but my mom told me to get off cause my dad couldnt sleep and he had to be up a 4 am for work. Sooooo i plan on doing 2 cardios tomorrow. HIIT when i wake up and the 30 min program later on in the afternoon/evening or i'll do my 20 min HIIT and stay on for 20-25 extra min doing various things. I like the get my workouts out of the way but whatev i'll figure it out tomorrow..well today since its almost 1 am lol

[brnsugababi83]

DAY TWELVE
10/3/08

20 min HIIT- a different variation (today im going faster with less recovery minutes
5 min warm up
1 min sprint
2 min recovery
repeat till 15 min then 5 min cool down on jog instead of slow walk
************************************************** *************************************************o k i just tried it and i was too EXHAUSTED to jog during the cool down so i walked. [180 cals.] no inclines or any of that extra stuff i do..I still plan on doing the 30min program when i get back from my job interview
************************************************** ************************************************** *I got the job! and the time is now 10:00 pm and i just did the 30 min pre-programmed treadmill workout [210 cals.]
thats 390 for the cardio today.

[brnsugababi83]

DAY THIRTEEN
10/4/08

11:12 am

20 min HIIT and Weights ( im going to do that HIIT from yesterday to see if im better at it. like i said i was supposed to jog for the cool down but it was impossible i was too tired.) ************************************************** ************************************************* i switched some things up but i burned [195 cals.]

[brnsugababi83]

DAY FOURTEEN
10/5/08

11:47 pm

Busy day!! so my mom wouldnt let me get on the treadmill so i had to do a taebo amped core express and compared to HIIT it was NOTHING so im about to do a jump rope workout i found on the internet

Skip rope for three minutes. (A round in boxing is three minutes long.)
Take a minute off, and do as many crunches as you can.
Skip rope for another three minutes.
During the next minute between rounds, do as many push-ups as you can.
Back to skipping for three minutes
go back to crunches and repeat
__________________________________________________ __________________________________________________ ____________
ok that was dificult LOL i didnt think it would be that hard so i just jumped rope couple of times and mostly did crunches

Do crunches for another minute. Repeat.

i guess ill do it for like 20 min like my hitt BRB

[brnsugababi83]

DAY FIFTEEN
10/6/08
8:27 am

20 min HIIT & Weights [188 cals.]

[brnsugababi83]

DAY SIXTEEN
10/7/08
Weight: 193

Its only 4 pounds but im not trippin because my clothes fit differently so i know something is happening. btw i weigh myself in the morning on a empty stomach. I dont know if i'm going to have a morning workout today because im on bucket patrol ( its raining which means our house is leaking everywhere AGAIN. we have a tarp but it doesnt really help. Plus our treadmill doesnt work IM MAD
__________________________________________________ __________________________________________________ __________

ok i found a workout online that only requires a jump rope

The Workout
Minutes
The Workout
0:00-1:00 Warm up with jumping jacks.
1:00-2:00 Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat.
2:00-4:00 Cardio drill: jump rope.
4:00-5:00 Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg.
5:00-6:00 Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat.
6:00-8:00 Repeat cardio drill.
8:00-9:00 Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor.
9:00-10:00 Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat.
10:00-12:00 Repeat cardio drill.

it burns [130 cals]

[brnsugababi83]

My first one isnt sufficient enough. all i was doing was 4 pulley exercises so i expanded and im going to do more things. now its on rotation in splits here it is...

Biceps/Triceps Day:

3 sets of concentration curls
3 sets of standing tricep extensions
3 sets of Alternate Hammer Curl
3 sets of Tricep Dumbbell Kickback

Chest/Shoulder Day:

3 sets of Arnold press
3 sets of seated chest press (on pulley)
3 sets of Butterfly
3 sets of Lateral shoulder raises
3 sets of Forward should raises

Back Day:

3 sets of Bent Over Two-Dumbbell Row
3 sets of wide-grip pulldowns
3 sets of close-grip pulldowns
3 sets of Supermans

Leg Day:

4 sets of Calf Raises - With Bands
4 sets of Dumbbell Squat
4 sets of leg extensions
4 sets of Plie Dumbbell Squat
3 sets of lunges

I have a feeling great things are going to happen = ] lol

[brnsugababi83]

DAY SEVENTEEN

30 min treadmill program [209 cals.] + Bicep/Tricep Day

[brnsugababi83]

DAY EIGHTEEN
10/9/08

i woke up late and only had time to do my weights (Back Day) now im pissed because i could have done my cardio but i sped downtown to school to find that my history class was cancelled for the day

[brnsugababi83]

DAY NINETEEN

today is a Leg day so im doing all my cardio BEFORE i do training but i find that it hurts a little and i dont run the best i can. i plan on a HIIT and pre programmed workout to make up for yesterday or do a hiit and some extra stuff to burn atleast [300 cals.]
--------------------------------------------------------------------------------------------------------------------------------
I did a 20 min HIIT with 5 extra min of incline [215 cals.]
now im about to go eat then ill come back and do another cardio
--------------------------------------------------------------------------------------------------------------------------------the time is now 10:46 pm and i just got off work so im about to do my leg training and some "quiet" cardio (elliptical). i did a 30 min pre programmed resistance workout and supposedly burned over 1,000 cals. lol whatever that does not matter what matters is i was moving my body and sweating =D

[brnsugababi83]

DAY TWENTY
10/11/08

another quiet day so i have to switch all my training for chest/shoulder to dumbbells then i'll hop on the elliptical (resistance program 30 min.)
distance=2.48
calories= 1,183 ( trust me i am not believing in these numbers im just recording everything)the only way i would believe this is if i weigh 190 in the morning lol

db raises
db flyes
db press
straight arm db pullovers

[brnsugababi83]

DAY TWENTY-ONE
10/12/08
no weight training todays 4days on 1 day off at this time but i will be trying a different pre programmed workout on my treadmill instead of my usual since its so easy now that i been doing HIIT
--------------------------------------------------------------------------------------------------------------------------------it was alright 20 min
distance= 1.10
calories= 150
i'm pretty sure i will be doing some more cardio later on though

[brnsugababi83]

DAY TWENTY-TWO
10/13/08
Bi's/Tri's
HIIT

[brnsugababi83]

DAY TWENTY-THREE
10/14/08

Legs+cardio (maybe if my legs dont hurt too bad)

db squats
db step ups
db lunges

pile squats
leg extensions
straight leg dead lifts

calf raises with bands
seated calf raises
one leg calf raises

[brnsugababi83]

DAY TWENTY-FOUR
i didnt do cardio yesterday because i didnt have time but this morning im going to try a advanced HIIT

Minutes 1-4 (Warm-Up)
Jog at about 50% effort

Minute 5 First-Half (Workout Interval 1)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 5 Last-Half (Workout Interval 2)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 6 First-Half (Workout Interval 3)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 6 Last-Half (Workout Interval 4)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 7 First-Half (Workout Interval 5)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 7 Last-Half (Workout Interval 6)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 8 First-Half (Workout Interval 7)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minute 8 Last-Half (Workout Interval 8)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds

Minutes 9-12 (Cool-Down)
Jog at about 50% effort

[131 cals.]
It was a little difficult to pull off because the treadmill doesnt change speeds that fast so by the recovery time u really on get 5 seconds instead of 10

[brnsugababi83]

DAY TWENTY-FIVE

today is chest/tri's i'll be doing this after school (hopefully) and if that doesnt happen it wil be after work for sure. Im not doing it this morning because im studying for my sociology exam.

[Eric-B]

looks like you're really working hard! Just wanted to give you some encouragement and tell you to not let anything stop you from achieving your goals. Keep it up, I'll be checking in.

[brnsugababi83]

Technically i only missed 1 day of training but i would of perfered to do cardio on those off days but i been busy training at my new job.

DAY TWENTY-SIX
10/17/08- Missed Workout (Back day)

DAY TWENTY SEVEN
10/18/08-Off Day

DAY TWENTY-EIGHT
10/19/08- Off Day

[brnsugababi83]

Thanks Eric-B..

DAY TWENTY-NINE
10/20/08

Make up Back Day
Shoulders and tri's

[loc0beast]

Hey!

You're doing a great job so far. Keep going and you'll see how things take shape. Nothing is impossible.. Disipline and courage, that's all you need!

Believe!

[mingeford84]

lol