Debbie's Path to Weight Loss and and a New Me

[debbniev18]

Hello. My name is Debbie and I am starting this Training Log on the advice of my friend Neil, a Personal Trainer. I would appreciate any and all feedback regarding training advice and nutrition. I also donated a kidney 2 years ago, so I can not consume protein shakes-doctor does not recommend. Hips and legs are my main problem area.

I am currently 5'10" and have approximately 45-50 pounds and 10% Body Fat to lose. In the last year, I have already lost 100 pounds. I currently go to the gym 6-7 times a week, and primarily attend group fitness classes in Kickboxing and Weight Training. I also use the assorted Cybex machines, and dabble with the Smith Machine and a few Dumbbells.

My typical workouts are either in the above classes for approximately an hour each, and my weight training consists of a workout lasting an hour or so.

[debbniev18]

Here is a sample of my last 2 workouts that I did with Neil at my gym as he showed me some new weight training exercises. The first workout was a Combined Legs and the second was a Chest/Back:

Combined Legs:

Squats on Smith:

Sumo:
2X0X25

Narrow Stance for Quads:
2X0X15

Cybex Incline Leg Press:
2X0X25
50X15
70X15
90X15

Cybex Seated Press:
2X70X25
2X90X15

Cybex Prone Leg Curl:
4X40X15

Cybex Leg Extension:
2X30X25
2X50X15

[debbniev18]

Chest/Back:

Back:

Wide-Grip Lat Pulldowns:
4 sets 40X25

Narrow-Grip Lat Pulldowns:
4 sets 50X25

Wide Grip Seated Cable Rows:
4 sets 40X10

Cybex Machine Pullovers:
4X50X15

Narrow Grip Fixed Cybex Pulldowns:
4X50X15

Chest:

Incline Barbell Press to Collar Bone:
0X25 - Warm-Up
10X25
2X15X25

Flat Dumbell Press:
4X5X15

Flat Dumbell Fly:
4X3X15

Peck Deck:
4X40X15

[oldernhotter]

Pretty good workouts. Is this what your trainer has you do? What are you eating?

[donnainhouston]

Originally Posted by debbniev18

Hello. My name is Debbie and I am starting this Training Log on the advice of my friend Neil, a Personal Trainer. I would appreciate any and all feedback regarding training advice and nutrition.

I am currently 5'10" and have approximately 45-50 pounds and 10% Body Fat to lose. In the last year, I have already lost 100 pounds. I currently go to the gym 6-7 times a week, and primarily attend group fitness classes in Kickboxing and Weight Training. I also use the assorted Cybex machines, and dabble with the Smith Machine and a few Dumbbells.

My typical workouts are either in the above classes for approximately an hour each, and my weight training consists of a workout lasting an hour or so.

Welcome Debbie! Fellow Jersey Girl here. In fact, I used to live in Edison, went to Rutgers and worked in Plainfield for a short time. My family is still in NJ, in the Red Bank area.

Good luck on the workouts You're off to a great start!

[debbniev18]

Hi. You look great! I'm following what my trainer wants me to do. Also trying to eat more often with small meals- protein, less carbs.

[debbniev18]

Hi. Thanks for the comment. Liked your posted quote!

[runninmom]

hi Debbie, just reading in here and congrats are in order for all you've been through and all you've accomplished already...way to go!!
Keep up the great work girl!

[debbniev18]

Back:

Wide-Grip Lat Pulldown:
25X30
3X50X25

Narrow-Grip Lat Pulldown:
79X25

Seated Tricep Extensions:
2X40X25
2X25X25

Seated Machine Rows:
2X50X25-Narrow Grip
2X50X25-Wide Grip

Chest:

Overhead Chest Press:
20X25
15X25
2X10X25

Chest Press:
4X20X25

Pec Dec:
2X15X25

Flat Dumbbell Flys:
2X3X25

Shoulders:

Seated Dumbbell Side Laterals:
3X25

Seated Machine Shoulder Overhead Press:
20X25
15X25
2X10X25

Triceps:

Standing Dumbbell Tricep Presses
7.5X25

Standing Tricep Extensions:
2X3X25

Biceps:

Standing Dumbbell Bicep Curls:
2X5X25

Legs:

Leg Abductors:
4X50X25

Cardio:

Treadmill, Speed 3.3, Incline 4 - 10 min.
Treadmill, Speed 3.3, Incline 5 - 10 min.

[debbniev18]

Circuit Strength and Cardio Class, 1 Hour.

[debbniev18]

Cardio Kickboxing Class, One Hour.

Legs:

Squats on Smith:

2X25 - Wide Stance
2X10X25 - Narrow Stance

Incline Leg Press:
2X90X25

Seated Press:
2X90X25
2X110X25

Prone Leg Curl:
2X40X15

Leg Extensions:
4X40X25

Leg Abductors:
4X50X25

Leg Adductors:
2X70X25
2X50X25

[debbniev18]

Body Pump Weightlifting Class, One Hour.

[debbniev18]

Back:

Wide-Grip Lat Pulldown:
4X40X25

Narrow-Grip Lat Pulldown:
4X50X25

Seated Machine Rows:
4X50X25-Narrow Grip
2X50X25-Wide Grip

Chest:

Overhead Chest Press:
20X25
15X25
2X10X25

Seated Machine Chest Press:
4X20X25

Pec Dec:
4X15X25

Flat Dumbbell Flys:
2X3X25

Shoulders:

Seated Overhead Shoulder Press:
4X15X50

Seated Dumbbell Side Laterals:
3X25

Triceps:

Seated Tricep Extensions:
40X25
30X25
2X25X25

Standing Dumbbell Tricep Presses
10X25

Standing Tricep Extensions:
2X3X25

Biceps:

Seated Machine Bicep Curls:
25X25

Standing Dumbbell Bicep Curls:
2X10X25

[debbniev18]

Legs:

Squats on Smith:
2X25 - Wide Stance
2X10X25 - Narrow Stance

Incline Leg Press:
4X50X25

Seated Press:
2X90X25
2X110X25

Prone Leg Curl:
2X40X15

Leg Extensions:
4X40X25

Leg Abductors:
4X50X25

Leg Adductors:
2X70X25
2X50X25

[debbniev18]

Originally Posted by runninmom

hi Debbie, just reading in here and congrats are in order for all you've been through and all you've accomplished already...way to go!!
Keep up the great work girl!

Thanks for the compliments and well wishes! Yes, I am trying to improve my body and I hope these workouts I am doing now from my trainer will help me to accomplish my goals.

[debbniev18]

cardio kickboxing class -1 hour

body pump weight lifting class- 1 hour

[debbniev18]

Back:

Wide-Grip Lat Pulldown:
4X40X25

Narrow-Grip Lat Pulldown:
4X50X25

Seated Machine Rows:
4X50X25-Narrow Grip
4X50X25-Wide Grip

Chest:

Overhead Chest Press:
4X20X25

Seated Machine Chest Press:
4X20X25

Cybex seated Fly:
4x10x25

Shoulders:

Seated Overhead Shoulder Press:
4X20X25

Triceps:

Seated Tricep Extensions Machine:
4X30X25

Standing Tricep Extensions:
2X10X25

Biceps:

Standing Dumbbell Bicep Curls:
2X10X25
__________________
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[debbniev18]

bodypump weightlifting class- 1 hour

cardio circuit class-1 hour

[eddied27]

Hey Deb! Nice work in here!

If you're wondering about the lack of posts in your journal, just be patient. It takes some of us around here a while to get to people's journals. I'd hate to think it's an over 35 thing but who knows.

This place is for you primarily so don't let the lack of posts from others discourage you in any way. I've seen folks leave because of it so just thought I'd encourage you to stick around if it was something you were concerned about.

Take care,

Ed

[orca]

Excellent workouts you've got going on in here. Welcome to the journals.

[debbniev18]

Originally Posted by orca

Excellent workouts you've got going on in here. Welcome to the journals.

Thank you, I hope the workouts will do the trick!

[debbniev18]

Originally Posted by eddied27

Hey Deb! Nice work in here!

If you're wondering about the lack of posts in your journal, just be patient. It takes some of us around here a while to get to people's journals. I'd hate to think it's an over 35 thing but who knows.

This place is for you primarily so don't let the lack of posts from others discourage you in any way. I've seen folks leave because of it so just thought I'd encourage you to stick around if it was something you were concerned about.

Take care,

Ed

Thanks for checking out my progress and for the encouragement. I am very determined!

[debbniev18]

Legs:

Squats on Smith:
4X0x25 - Wide Stance
4X0X25 - Narrow Stance

Incline Leg Press:
3X50X25

Seated Press:
4X110X25

Prone Leg Curl:
4X40X15

Leg Extensions:
4X40X25

Leg Abductors:
4X50X25

Leg Adductors:
4X70X25

[HoosierHardGain]

nice workout!

[orca]

Lot's of reps in that leg workout. Are you able to walk?

[donnainhouston]

Originally Posted by debbniev18

Legs:

Squats on Smith:
4X0x25 - Wide Stance
4X0X25 - Narrow Stance

Incline Leg Press:
3X50X25

Seated Press:
4X110X25

Prone Leg Curl:
4X40X15

Leg Extensions:
4X40X25

Leg Abductors:
4X50X25

Leg Adductors:
4X70X25

I've been MIA for a while, but really glad do see your consistent workouts. Good for you!

[debbniev18]

Chest and Back with Neil at Apollon:

Chest:

Incline Barbell Press on Smith (to Collar Bone):
0X25 - Warm-Up
2X10X25

Cybex Incline Machine Press:
3X20X15

Hammer Strength Iso-Wide Press (Weight Each Side):
3X15X25

Cybex Machine Seated Press:
3X40X15

Peck Deck:
3X20X15 narrow
3X20X15 wide

Back:

Wide-Grip Lat Pulldown:
3X40X25

Hammer-Strength Behind the Neck Pulldown (Weight Each Side):
3X25X15

Seated Machine Rows (Weight Each Side):
3X15X15

Hammer-Strength MTS High Rows (Weight Each Side):
3X15X15

Machine T-Bar Rows:
2X0X15 - Wide-Grip
2X0X15 - Narrow-Grip

Straight-Arm Lat Pushdowns:
3X20X15

Legs:

Narrow Stance Squats on Smith (Nice and Slow to Concentrate on Form):
0X15

[debbniev18]

Back:
Wide-Grip Lat Pulldown:
4X40X25

Narrow-Grip Lat Pulldown:
1X50X25
3X60X25


Seated Machine Rows:
4X50X25-Narrow Grip
4X50X25-Wide Grip

Chest:

Seated Machine Chest Press:
4X20X25

Cybex seated Fly:
3x10x25
1X15X25

Shoulders:
Seated Overhead Shoulder Press:
2X20X25
2X15X25

Triceps:
Seated Tricep Extensions Machine:
4X30X25

Standing Overhead Tricep Extensions:
1X12X25

Standing Tricep Dumbbell extensions
1X5X25 simultaneously

Biceps:

Standing Dumbbell Bicep Curls:
1X12X25 simultaneously

Pec Dec:

Flat dumbbell flys
2X3X25

Cardio:
25 minutes treadmill, incline 4

[eddied27]

Nice work Debbie! Keep at it!

[debbniev18]

Legs:

Squats on Smith:
1X0x25 - Wide Stance
3X10X25
4X10X25 - Narrow Stance

Incline Leg Press:
4X50X25

Seated Press:
4X110X25

Prone Leg Curl:
1X40X25
1X30X25
2X20X25

Leg Extensions:
4X40X25

Leg Abductors:
4X70X25

Leg Adductors:
4X70X25

2.25 mile walk
__________________