Live Well

[Deborah_Lyn]

Okay, gonna start a journal. I welcome any and all input. I'm a noob here and working on flattening my belly, toning thighs etc. to get rid of the excess BF that is still there. Goal is to increase strength and be toned. My Dad jogged for 25+ years and now lifts weights after retiring. At almost 70, he's in fantastic shape and he's my RL role model. His legs muscles do NOT move when he walks. His endurance is crazy!

I tried fitday and it's an oddish set up. I'll play with it again over the weekend. I keep an actual book journal to track calories and use calorie king web site.

today: 4 am ish (ack, I slept in until 4:20 am, shoot me!)

work out dvd julian michaels backside 54 min circuit training - functional work out.

I can everything but the bicycle. I'll have to pause it in order to maste that move. Next week I switch out my work out dvd to new body scuplting 1 that I bought. I'm excited about it!

calories so far:

kashi pumpkin spice granola 180 calories
dannon lite yoguat 60 cal
string cheese 50 calories ( no banana or regular yogurt to make my whey drink and I need that extar to stomach eit.) must go food shopping!

2 rolled oats thins - 140 calories.

(re: low protein, yesterday was 1 1/2 egg w/ cheese. I rotate the breakfast)

Going to lift during lunch. It's chest day and I upped my weights Tuesday so this maybe interesting.

home / after work: 2 mile walk -if possible, supposed to rain, but I walked in the rain saturday, snow on monday, so I can do it! lol.

No pilates today, will see if I can fit it after the walk. It depends on how tired I am. It's only 20 minutes, so I will see if I cna tlk myself into it. hehee.



I average 1500 - 2000 calories. I was 1200+, but that became too low for me. Once I upped it, my excess weight 9especially the belly) started falling off. I am wearing pants today that did not fit 10 days ago! I'm so excited!

start 8/21/08 - size 22/24 womens
today 12/4/08 size 14 juniors (my hips and thighs are much smaller than my wasit!)

Gonna try on my size 12 misses pants when I get home to see if they fit as well.

[Deborah_Lyn]

Okay, about 8-10 pounds before the new size 12 pants fit.

I had a flat tire yesterday and still managed to get my evening walk in! yay!

dinner:

Talipia fish 3 ounces
carrots 6
small serving cranberries ( I hate to throw stuff out, lol)
small salad w/ 0 cal dressing

snack tapico pudding made with splenda
I avoid fake sugars but did not realize it was made with spelnda when I bought it, oh well

morning work out - body sculting by the firm, no time for pilates (maybe later tonight, I need the ab work!)

lunch weight room:

Upping my lat raises to 10 pounds today, I'm gonna buy 8 pound weights this weekend.

caps of my shoulders are really looking good with all the row work I've been doing! Nice roundness and looks good , even if I say so myself!

my only major issue is kick backs - I cannot get proper form with my 5 pound dumbells, only 3 pounders. Gonna have to work on it at gym vs. home cuase of the mirrors.

today is leg day:

10 min eliptical
back extension 210 pounds 3 sets of 25 (stretches for lower back between sets)
inner and outter thighs 3 sets of 30 at 90 pounds - really getting nice definition there with BF % going down ( inner thigh stretches between sets)
curls 45 ( I hate laying on my belly. I cna do 60 though so need to push myself) 2 sets of 12
leg extensions 60 pounds 3 sets of 12

leg press 180 pounds 3 sets of 12 - I will add weight to this maybe next month. I just reach maxed extension range on it about last month. I should be solid in next 30 days to add. ( butt kicks before and during - between sets- to wake the muscles up & keep them loose)

lat pull 80 pounds 3 sets of 12 (stretches again)

french press 15 pounds. I need to up it back to 20 though, excess flesh still there
rows - 5 pounds gonna raise to 10 pounds

5 min on stair master to cool down ( time permitting)

Very little rest between each set. I try to keep cardio up a bit to make up for only lifting 30-40 minutes at work.

2 mile walk tonight and more fish (omg, yummy! Ihave a new fav now in Talipa (sp?)

[vanillabn]

Just wanted to say welcome, and good luck! I'm sure you'll find a lot of support and encouragement here, which is great!! The ladies here have been soo helpful to me, so I think you'll feel the same!

Have a great weekend

[Deborah_Lyn]

=^-^=

Thanks for the warm welcome!

Well, ultimate compliment last night at my brother's for dinner. My StepMom and step sister have joined a gym and gotten a trainer to assist in their weight loss! My step Mom said they were inspired by me!! (heart))!!

My brother made german food from scratch - Lentil soup, red cabbage, Sauerbraten ( roast beef, marinated for 3 days), German poato salad and Spicy apple cake! So, this was my cheat day!! and was it ever yummy!

The cake is made with wheat flour! So, I'll be interested when he sends me the recipie to see how many caorlies it actually is made in a serving. It's not a sweet tasting cake - so after months of very low sugar intake, I did not feel sluggish or my system spike from it.

Today, I bought my 8 pound weights at Dick's sporting goods and was admiring their cardio equipment - hmm, maybe in 6 months I can get a new treadmill! woot!

Anyway,

yesterday:

chest - upped my chest press to 75. Sadly, it's a machine weight. Maybe in a few months I'll transition back to the bar lifting like I did when I was 22 years old. No spotter, so I'm sticking to machines until I get a good base strength.

Lat pulls - 1 set 80 pounds, 2 sets 90! I think next week I'll transition to full 3 sets of 90, no aches or twinges afetr yesterday.

Otherwise, my work out was normal.

I skipped my walk last night, so I just made it up today, my off day.

Gonna post an updated pic, but I doubt there's much chnage, it has not been that much time since first pic.

I am getting an hourglass look, even under/with all the excess spare tire around the middle! I'm so excited!!! It was a car tire a few weeks ago, loosk almost more like a bike tire now! lol =D

diet today:

kashi granola trail - 140 calories
handful of raw nuts, unsalted approx. 60-70 calories
black tea


while christmas shopping, I bought a fruit dense cake thing at starbucks. I was bad =( I place it at around 250/+ calories as a wild guess.

Oh, it was this: Fruit Stella Bursting with 100% whole grains plus juicy baked berries and omega-3s.

okay - now tell me the calories! lol.

[Deborah_Lyn]

Okay, Body sculpting by the Biggest Looser - pass! Save your money!

Lol - just do plank (ALOT!!!) and push ups. The squats were good, but it never got the momentuem up for me.

I'll try it 1- 2 more times, but not a fan of this workout dvd.

breakfast:

1 1/2 egg ( 2 eggs, but only 1 yoke) 71 calories
cheese fat free 70 calories
salsa 10 calories

trail mix 250 (omg, yum! it's like crack for me!) no salt, etc. just good stuff.

lunch is 330 - frozen meal, my bad. I should prep my own. Maybe in a few months.

Then, tonight - last of my turkey dinner

whole grain stuffing 200 calories
turkey 180 ish
cranberries 100

then add snacks in between to total at/near 2,000

I bought new size 12 pants and they fit awesome!!! I have a size 10 I bought clearance just too look at (motivation). They don't fit my hips ( yet!), but I have huge fat deposits there still, so it maybe just a matter of time.

Today is legs! woot! excited. Gonna see if I can handle 60 pounds leg curls ( the on your belly that I hate)

Walk tonight, maybe raining but I'll tough it out. No walk yesterday as I was christmas shopping and walked over 5 miles in the stores! lol.

I was off work yesterday, 13 minutes eliptical and then chest work out, 5 min stairclimber for cool down ( I had time, since not working.) Total 1 hour in gym.

[oldernhotter]

Hi. I'm new too. I wish you much success. The gals on here seem to know whats what. Good luck!!

P.S. Congrats on the size 12's. The 10's shouldn't be that far away if you continue what your doing!

[Deborah_Lyn]

Thanks oldernhotter! Much success to you as well!

yesterday: the firm - hi def bodysculpting and windsor pilates 20 minutes work out

breakfast oatmeal with raisins 180 calories

I find oatmeal actually makes me hungrier! I may switch it to a nighttime food. oddly, granola does nto have that effect on me.

1st snack: 12 grain bread - 1 slice 100 calories
jam -Polaner - 1 tbs 40 calories


about an hour later 1 banana ( large) 121 calories


dried fruit 120 calories

lunch 310 calories

Gym: chest day - wow, my chest is getting tight! weight increase on chest press has made some impact for sure! It is still challanging and I'm working on range of motion (ROM) currently with the added weight.

10 min eliptical
butterfly 3 sets 12 at 80 pounds - working ROM too.

I upped my weights on lat raises to 10 pounds - wowza

dinner - huge salad
10 olives
1/2 a cucumber
'no calorie' dressing - ranch
shrimp w/ garlic and 1 tsp butter

snack peanuts

2 mile walk - in the rain - now that's hard core!

Today: jillian michael's back side- functional workout w/ circuits

8 pound weight gave me a twinge, but I worked through it. Deadlifts with 8 #. I got chicken and did the morning glories with 5# though ( cluck, cluck!)

breakfast:
whey drink w/ strawberries and banana - 3 serviings, so 1 serving is about 100 calories

1 slice 12 grain with natural peanut butter and flaxseed -200 calories

today is leg day then I'm off for 4 days, so no lifting.

I'm thinking about scaling calories back down to 1800 right before christmas, because I know Christmas week, I will cheat. :P And my tummy firmed up a bit the past week, so a lot less sagging/wrinkly effect.

It's raining really heavy here, so I may not be able to walk. I'll have to see. After Christmas, I'm saving up for a new treadmill. No credit cards! they're evil to me. lol. A reformed Shop-o-holic here!

[Deborah_Lyn]

I forgot to add: got my supplements from BB.

I just started Lipo6. I used to take amino acids back in the 90s when lifting/working out. But, never tried a fat burner. Eh, we'll see how it goes. Doesn't hurt to try it and maybe it'll keep me mentally stimulated ( if only a placebo) and have an effect anyway! lol.

[Deborah_Lyn]

Monday

frontside work out dvd

gym - chest workout - we're having pot luck this week, so my gym time is limited. I went on my off day to the gym at work.

lol... my chest is as firm as when I was 26 years old. I am very, very pleased! I can really see a drop in fat on my back as well. It's shaping up nicely.

15 minutes eliptical
regular weight routine
I did some legs work too, because I was off and had time
5 minutes stairmaster

2 mile walk at 4 pm

a friend sent me smoked salmon. omg, it's like crack. I only ate 3 oz that night and it was my dinner with a salad. 1900 calories total that day.

Tuesday -
backside dvd (54 min, interval training - functional workout) and then pilates - 20 min.

gym -legs

lunges are getting better with form
only 10 min eliptical

i got my co-worker and frined to hit the gym. Funny thing is, she always used to bug me to go and I made up 100s of excuses! now, we've reversed roles!

Ive developed a taste for cottage cheese. omg, yummy! total calorie intake 1725 for the day.

No walk last night because of Christmas shopping, so I walked today after doing The firm - hi def scuplt dvd at 4 am. I'm still getting used to my 8 pound weights - but my chest flies are awesome now. I can really feel it.

5 am walk with my female rottweiler - nice safe neighbor hood, but maybe I'll buy some mace, lol.

Today might end up a cheat day - pot luck at work. omg...I'll try to eat clean, but they have pie, pie darn it! /sad face

only about 10 more pounds and my size 10 pants will fit to wear in public! woot!

side note: my co-worker has never had endorphines kick in. I totally work out to get that good feeling afterwards. I'm kind of shocked that she never got it. I guess her intensity doesn't hit high enough for it? what a shame.

[Deborah_Lyn]

okay - pot luck - bad idea

Mac and cheese - I took too large a portion and it sat on my tummy forever! I had to eat a few roliads and altoids because my stomach was so upset from eatitng too much and the heaviness of the food.

This used to be one of my favorite foods , but the taste was not as good as I remembered ( It was yummy though) and 2) the effect it had on my body made it not worth while. So, clean eatting. I don't want to go through this over the holidays.

Dinner - salad with cheese, almonds and blueberries, very little dressing. left over from the pot luck. eh, free food. hehee.

After work - 2nd 2 mile walk, so 4 miles total yesterday.

calories 2100+, not even gonna try to guess. I'm knocking my intake down for today by 200 to help make up for it.
---------------

So, I'm back on the wagon now.

4:30 am - gym - we're doing go carts this afternoon and I really wanted to work out. After work, traffic is horrible, so I don't like staying late and hitting rush hour.

10 minute elipitical - I wanted to do 15, but my body felt so out of it and tired, I gave myself a break.

I added dead lifts to my barbell routine! woot! Gonna bump it up to 15 pounds because 10 was way too easy. I have a bad back, so gonna work on it slowly.

Basic chest work out for me , but I added some legs in - I upped my leg - inner and outter thighs to 100 pounds. This is from 70 pounds when I started in August, so I'm a little bit impressed with myself I'm at 90 pounds for lat pulls, but it almost feels too easy. I think I'll try 1 set at 100 next time and see if I can safely bump it up w/o hurting my form.

cool down - 5 min stair master

Only problem with early am work out - I get extremely hungry. I'm already at 800 calories! but, it's clean eatting so... just gotta spread the rest out evenly.

Breakfast: 6:30 bran thingie 250 calories
7:30 (gah, I was so hungry!) granola 180
8:30 yogurt & trail mix 60 and 400 ish


10 more days until I do my 30 day pic to see what difference is there.

Major body image issues though. I look and feel great, but yesterday we had pics taken and I still hate the way I look. It's so depressing!

My arms and legs are really toned, firm, shoulders are starting to get real shape to them. Relatively speaking, my belly is very flat compared to before, but I feel like an elephant when looking at a picture! I have to get my head past that and liek pictures of me as much as the real me. talk about head games!

Going to see how much energy I have when I get home and see if I can do pilates + my 2 mile walk.

[Deborah_Lyn]

okay, I did frontside functional work out (body weight resistence work out) - 45 minutes today at 4 am followed by Pilates 20 minute work out

hot dayyyymn!!! my hamstrings are tight!

One move in pilates, you hold your thighs ( or ankles, not that flexible yet!) and pull them to you 2x. My leg felt like all muscle. I know I have a good 20 pounds excess fat on them up top, but where my hand was, it was almost all muscle!

Leg day at the gym. I upped my inner outter thigh weights to 100 pounds. It was a breeze. =D So, I'm excited. I just need to get the BF% under control, but I want to loose the weight slowly and steady so my body adapts the best way possible. It's just frustrating because I WANT IT NOW!!! lol

French press and lat pulls, I can really see my back/shoulder area have built up. I don't tthink I looked this good (BF% aside) in my 20s!

food:

whey protein - yogurt, banana, starwberries and raspberries 1 serving out of 4, so 100 calories

cheerios - 150 cal
granola 180 - kashi ( omg, yummy!)
apple 55 cal
mix (good fats - almonds, pumkin seeds) 370 cal
wheat thins ( yeah, my bad, I like a little salt occasionally - 150 cal
lunch 240
sugar free pudding - hehe, PMSing, I need chocolate - 45 cal

about 1285 cal so far- Kind of heavy for so early in the day. Probaby eat salmon tonight - low cal and heavy on good fats. Gonna buy salad fixings on way home.

2 mile walk planned tonight barring any issues.

Tomorrow is my 5th day at the gym. I may mix it up and see what I can do.

Working on my deadlift form. I may raise it to 15 pounds because I really don't feel it much with 10 pounds and I like to sweat. Good work out=sweat, lol.

Sunday is day off, yay! sleep in!

[Deborah_Lyn]

awesome work out today!

7:30 am - work out dvd - i did pretty good with it too.

I said what the heck - hit the gym even though I'm off (gym is at work) I grabbed my whey drink and a granola bar and off I went!

15 minute eliptical 157 calroies burned

butterflyies 80 pounds 3 sets of 12
chest press 75 pounds 3 sets of 12 ( i need to raise this soon, i think)

lower back extension I raised it to 225 ! it was a breeze! 3 sets of 25 w/ full range of motion (ROM)
inner and outer thigh - 3 sets of 30 at 100#s

leg curls ( i hate these) 2 sets of 12 at 60 pounds
leg raises 3 sets of 12 at 75#

leg press 3 sets of 12 at 180 - full ROM

barbells -

french press 20 # 3 sets of 12
lat raise 3 sets of 12 at 10 #
rows - I raised it 15# weights 3 sets of 12 - I was so pumped!
dead lifts I raised it to 15# weights 3 sets of 12

my arms and shoulders look good. I'll take a pic next week.

arm thingie - I forget name - works bi-ceps. Hold bar in front lower and lift from waist to chest. 3 sets of 12 at 80 pounds

lat pulls - 3 sets of 12 at 90 pounds

incline press - 60 # 3 sets of 12
shoulder press 45 pounds ( wimp, i know...) 2 sets of 12

stair climber 5 min cool down

off to take my 2 mile walk in 1 hour.

Thanks to the ladies here, I feel really good about raising my weights! you have all educated me that heavy=good! and my work outs are much better for it!

side note: oh, my plank is awesome! I can hold it for over 30 seconds and working on breathing control to hodl it longer. And the pilates move where you are curled up and then extend legs and arms supported by your core - oh yeah, I showed off saturday and showed my co-workers - they were amazed, hehee. It just feels really good to have this much control/connection to your body and muscles. It's indescribable to me.

granola 140 ( kashi almond)
whey drink - small portion about 60 calories
2 rolled oats pancakes with polamar jam 340 calories
egg nogg ( lol.. talk about blowing it..) 200 calories

snack - trail mix - sunflower seeds, raisins, pumkin seeds 170 calories

lunch will be a lean burger 180 calories with greens 100 calories

dinner ??? no idea yet.

[twinnett]

Hi there and welcome!!! Just saw your journal....you're doing great!

[Deborah_Lyn]

^ Thanks! I appreciate the feedback.

Happy New Year's eve!

yesterday -max calorie intake - opps! but I'm okay with that. I'll cycle my calories down a bit in early jan. '09. I'm thinking of dropping it to 1900 as my tummy is no longer sagging like it was a while ago.

My skinny size 12 jeans fit great yesterday, so I'm excited.

work out yesterday-

Billy Blanks abs boot camp 36 minutes

gym at lunch:

30 min eliptical 250 calories (so I can do a mid week cardio only day at the gym now, w00t!)

chest press 75 # 3 sets of 12
butterflies 80 # 3 sets of 12, working on ROM

back extension 225 # 3 sets of 25 - still working on getting used to the extra weight

leg inner/outter thigh both machines -100 # 3 sets of 30

leg press - I increased it - 200 pounds now rar! 3 sets of 12

barbells - lat raises 10 # 3 sets 12
french press -20 # still 3 sets of 12
shoulder rows 15# 3 sets of 12
dead lifts 15# , 3 sets of 12

squats - I was gonna do 15, but I wasn't up to it after eliptical - so only 10# 3 sets of 12

lat pulls 3 sets of 12 at 90 pounds

shoulder press 1 set 45 #
inclien press 60# 2 sets of 12

I was too tired for stairmaster, lol. Gonna lay off the eliptical for today and give myself a break.

breakfast:

kashi granola 140 cal
almonds, cashews, cranberries 170 cal for 1/4 cup
cottage cheese 110 calories

very early lunch:
lean cuisine pizza - 340 calories. Hitting the gym in 10 minutes for legs.

I'm adding lunges and dips. I do them in my body sculpting dvds, so I'm upping my weights if my form holds and adding them to legs day.

I plan of doing pilates tomorrow and I got my yoga DVD finally! I had to buy 1 from amazon as the 'free' one was lost in the mail. Gonna try it Sunday, so I have plenty of time to relax and not worry about time etc. verse doing it in the morning before work.

[Deborah_Lyn]

Yoga is great! My inner thighs really felt it, lol. Who knew that doing inner/outter thigh work, you could feel REAL PAIN just in stretching like that!

I'm cycling my calories down to 1800 from 2100 to see what happens. It felt like I platued a bit even though inches seem to be melting off. My weight hadn't dropped. I still could not fit into some new pants I thought I should be able to by now... I hate waiting! lol.

I stopped eliptical pretty much and added deadlifts, squats, lunges with dumbells to my routine at the gym verse just dvd work out at home. Boy! do I ever feel it in my legs. There's some real solid muscle in there coming up outta the fat! I'm very excited.

I took 2 days off for 4 am workout weds & thurs because I had the winter blues. I started it back up today. I may give myself more recovery time and just do am cardio verses body sculpting because squats with 10 pounds, deadlifts with 15 pounds 3 sets of 12 are very physcially demanding. Mulling over that.

kashi blueberry waffles rock! omg, 170 calories for 2, add my sugar free jam (polamer ?) at 40 calories for 1 tbl sppon, soo goood!!!

granola 120 cal
whey 40 calories - I spilt it, don't tell anyone, I almsot cried over spilt whey, hahaha (okay, so I'm not funny)
yogurt 60 cal
almonds 170
orange 55
lunch 330 - lean cuisine
crackers 150 cal

dinner - I think lean pork chops and a salad.

today:

body scuplting dvd 45 minutes
gym: legs ( ouch, lol) good work out - I got my sweat on!

funny story - some dude on the lat bar was totally using gravity to pull down some weights, I think 180 pounds. HORRIBLE FORM!!! I almost broke out and laughed., it was Gawd aweful. his lower back did more work flexing in and out of the seat than his lat muscles!!! *boggle*

Anyway, I hit it 10 minutes or so later for 90 pounds 3 sets of 12. Near perfect form (for me anyway...) as I force my lats to do the work and hold my lower core tight.

hahaha. dweb. ( I'm soo mean!) Seriously, if you are stick thin, why pretend to lift 9 weights you cannot control...), go bulk please. Do the sh8yt right, 'kay? or don't bother. May sound elitist, but file that under 'DO NOT WANT!!!' Ok, enough venting, but I can't wait for the new year's resolutionites to go away.

Happy New Year all and good lifting!

[Deborah_Lyn]

Okay, I think I deserve bonus points. I walked last night and with wind chill factor, it was about 20 degrees! haha. I just kept thinking about how my Dad jogged in Pittsburgh PA when I was growing up. Rain, snow, etc... He only skipped it if there was ice. I survived!

Incentive to save and buy a new treadmill! lol

I skipped morning dvd (too cold), I did only 12 minutes of pilates. my bad

Today was leg day and I feel it!

back extension 225 3 sets 25
inner/outer thighs machines 3 sets of 30 100/110

I was going to just up the weight and do lower reps, but then I forgot, lol , and did 30 reps.

I skipped leg curls, I had a headache & I hate that machine

leg extension 2 sets of 12 at 75 pounds. I'm gonna up it next week.

leg press 3 sets of 12 at 20 pounds

french press 20 pounds, 2 sets of 12
lat raise 10 pounds 3 sets of 12 ( I need to bump this up, but 15 # is too high for me, so maybe more reps?)

rows 15 # 3 sets of 12
squats 15# 3 sets of 12
leg lunges 10 pounds 3 sets of 12
tricep pulls 80 pounds 3 sets of 12 ( machine, I forget the name)

-plus, various stretches in between mahcines.

No lat raises because some genius decided to take the bar down to do jump rope /grumble and I was about to leave anyway. 4th work out of the week, so no biggie. I'll hit them tomorrow.

Back of my thighs are rock solid. I'll have to get pics to show them off.

Weight is coming nicely off my hips and the extra cellilite has come off from adding squats, lunges and morning glories to gym work out vs. dvd workout. I'm considering buying some heavier weights and an extra mirror. Who needs a great room when you can have a gym? hehee.

food today, ugh, bad day with the cold:

old mill panckae - flaxseed and soy mix 180 calories
fruit ajm 30 calories (not full tbs)
diet cocoa 50 cal
granola 260 cal
nut mix 140
turkey weight watchers 350 cal
rice cake 35 cal
apple 55 cal
diet cocoa 50 cal

4x 16 ounces of water , 1 x 8 ounces
water intake is low.

No walk to day, it's too cold here. I work tomorrow, no idea if I'll do morning work out dvd or skip it. Tomorrow is hcest day. I may stay after and do eliptical to get some cardio in. I'll play it by ear.

I've been getting extra sleep though - averaging 8 hours. hmm, hybernating diet.... just my speed!

[Deborah_Lyn]

haha, I have DOMS on my glutes from leg day yesterday! I am a real pain in the butt! =D

today: about 6 hours sleep, ugh.

2nd to last day on nights for this week. I'm still alive so that counts? right?

Caught up on LOST, season 5 episode 1 & 2 online, woot!

food: okay, over eating due to 3rd shift. I knew it was gonna be hard, but oh well.

calories 1/19: 1882
calories 1/20 : 2345
calories yesterday: 2238
today so far: 492

work out today: chest day

butterfly 90#, 3 sets of 20 ( I went over, I was distracted by tv at the gym, so I just did 20 each time, lol)
chest press: 90 #, 3 sets of 12
back extension 225# , 3 sets of 25 with stretches in between sets - palms on ground flat, 12x2 sets

inner and outter thigh machines 110 #, 3 sets of 30
stretches in between including sumo squats with just body weight 3 sets of 12

leg press (hence DOMs*) 200 # 3 sets of 12

kick backs -24 ( stretch quads before and after leg press)

* this reaffirms my belief I need to make leg day, leg day and stop doing leg press every work out. I am the lazy (in making a new routine) and I really like this exercise, but I need to have recovery time and be smart about it. Oh well, live and learn.

french press 20 # (dumbbells) 3 sets of 12
lat raises 10# 3 sets of 12
rows 15 pounds 3 sets of 12 - I want to raise it, but my other arm muscles are not defined at all, so going to work on tri/biceps then raise it. No sense in having big shoulders with punny arms!

military press 2 sets of 12 at 10 pounds. I need to use 15 # next time or build up to it with at least 1 set.

1 set of morning glories ( another doh moment) 10 pounds.

bicep curls 10 pounds 3 sets of 12

tricep curl 10 pounds ( weak! omg) 3 sets of 12

lat pulls 90 pounds 3 sets of 12. My ROM is pretty good. I think I'm going to kick it up to 100 for at least 1 set. My back fat has really shed this past month and looking lean.

eliptical 19 minutes. I ran out of time. Gonna go for 30 min tomorrow and go light on legs as I over worked them this week ( at least for me, lol.)

So, I think I'll make a cheat sheet - small notecard and laminate it or something. lack of sleep and distractions= me over working my legs.

[Deborah_Lyn]

Okay, back on days now.

I took Saturday and Sunday off. 2 mile walk yesterday.

Chest day:

butterfly 90 #, 3 sets of 20 ( I was pumped afetr so much time off)
chest press 90 # 3 sets of 12


barbells

french press 1 upped it to 25 # on second set. wow, big difference.

1 set 20 #
2 sets 25#

lat raises 10# 3 sets of 12 ( next weight is 15, I may try it but use elss reps, been at 10 for a long time now.)
row 15# 3 sets of 12
military press 10# 3 sets of 12
curls 10 # 3 sets of 12

chest flies 10 # 3 sets of 12
crunches w/ same 10# weights 3 sets of 12
lat curls 10 # 2 sets 12
lat pulls 90# 3 sets of 12
diff chest machine 60 # 3 sets of 12
shoulder press 60 # 3 sets of 12

inner & then outter thighs 110# 3 sets of 30 9 wayy too easy, gonna bump to 120 #)

back extension 225 # 3 sets of 25

breakfast:

1 egg 51 calcs
cheese slice 50 calcs
turkey bacon 2 slices 40 cals

later oatmeal & apple 150 calcs

cheese strip 80 calcs
granola 140 cals

banana 72 calcs
almonds - raw & unsalted - 1 serving, 24 nuts - 170 calcs

lunch lean cuisine 280 calories - chicken rice, veg

total thus far: 1063 ( if math is correct, lol)

dinner - some steak thing out of the freezer with french green beans

Tomorrow is leg day! I'm over DOMS ( my butt still hurt on Sunday!), so gonna work legs hard. I'm itching to see how it goes tomorrow. 2 mile walk tonight and pilates.

[Deborah_Lyn]

legs day yesterday followed later by 2 mile walk, no DOMS, yay!

chest day - the french press increase other day really taxed my shoulders, so I made sure to stretch really good today.

increased butterfly to 90# 3 sets of 12
chest press still 90# 3 sets of 12
back extension 240! 3 sets of 25
lower back body stretches

inner / outer thighs - increased to 120# 3 sets of 30 ( brutal!)
with stretches in between including suma squats - no weights, just body weight and side lunges

french press 25# 3 sets of 12
lat raises 10 # 3 sets of 12
bicep curl 10# 2 sets of 12
chest flies 10 # 3 sets of 12
crunches 2 sets of 12
lat curls (over head while laying flat) 2 sets of 12
kick backs 10# 2 sets of 12 ( big diff between former weight, 5 #, need to get used to it)

calories so far today: 1130
granola
pancake
apple
cheese


dinner last night 4 ounces steak ( defrosted from freezer, I love buying food half price!) 212 calories
onions 40
green beans 70

followed 3 hours later by 1 cup cheerios - I've been craving carbs - must be a winter hybernate thing!

total cals were 1850 yesterday

payday tomorrow - I need groceries, lol.

Oh, some guy was doing squats w/ dumb bells today. I've never seen anyone do them here at the work gym! lol. I think they're learning

[HornPlayer]

You Go Girl!!!!

Do you have a bodybugg? I love mine!

[Deborah_Lyn]

^ Thanks!

Nope, I need to get one. My work outs are intense for me, but I have no idea how many calories I burn.

Today was leg day.

I started with Dumb bells because it was 11:30 am and wasn;t sure how busy it'd get.

french press 25 # 3 sets of 12
lat raises 10 # ( 15 are still too heavy) 3 sets of 12
rows 20 # ( woot! 5 # increase) 3 sets of 12


squats 10# first set, 15# last 2 sets of 12
deadlifts 15# 3 sets of 12
lunges 10 # 3 sets of 12

sumo squats 1 set no weight, 2 sets 10# 3 sets of 12 reps

leg press 200 # 3 sets of 12 full Range of motion

inner/outer thighs 120 # 3 sets of 12 reps

back extension 240 # 3 sets of 25 w/ flat palmed stretches in between

lat pulls 90 # 1 set, 100# last 2 sets.

no cardio past few days, too cold

I did yoga last night - sun salutations. wow, Cobra pose is intense! my quads really could feel it and thank goodness my back is limber otherwise I'd be in pain! lol.

Chest day yesterday, same as normal just the increase in rows to 20# ( 2 days in a row, so tomorrow I'll skip that to recover) I also did some pilate moves at the end on a foor mat- I think the people in the gym were confused to what I was doing, but hehe, they'll get over it.

calories yesterday: 1950

oat pancake 200
yogurt 60
kashi 110
nuts 200 ( almonds)
kashi bar (again, I had the NOMs and forgot my cherioos) 110
lunch 270
chocolate 100 ( dark, MUNSA fat)
granola 90
chicken 3oz 142
potato 128
sour cream FF 40
tomato 15
salad dressing 50
olives (MUNSA fat) 50
nuts 130 (walnuts/peanut mix)
orange 55



2 servings of nuts though. I had the NOMs bad. I wanted to eat everything , lol. Too many carbs in the morning, so gonna try and add more protein to breakfast. I seem to do much better with 1 1/2 egg breakfast ( 2 whites, 1 yoke) and 2 strips turkey bacon.


cheats:
Small piece of cake today, 1/2 inch by 2 inches, lol. No idea the calories I guesstimate 150-200? My cheat for the week. Tasted yummy, but not as good as I recall. 3 days prior I was at 1990, 1998, 1935 calories. Not too bad. I am cutting back from 2100 from a few weeks ago. My new pants fit and they did not fit last week. So, it's all good.

Cold front is too pass by Sunday, so I'll return to my normal 2 mile walk then. 5 degrees after wind chill, so I'm not that hard core. lol. I hit snooze so no 4 am work out. I was going to start them again, but nah. Maybe Monday and get back into the groove of doing them at least 2x a week. I gotta save up for an eliptical at home! I'lll start to put aside some $$ each pay day, becasue I'm horrible at saving. =)

[Deborah_Lyn]

I resisted cookies! omg!!!! My boss brought in 3 dozen cookies yesterday. I looked, but did not touch! hehee =)

It helps that I prepack my food as soon as I get home. I get it ready for the next day, just like my gym bag before doing anything else.

So, I enjoyed a oatmeal cookie for 130 calories w/ dark chocolate chips in it and no transfat! woot

work out today:

legs were yesterday and I can feel it, lol

today:

I hit dumb bells first:

-french press 25# 3 sets of 12 ( but sloppy reps with the stop movement)

my last rep was a PITA to do. I had to stop, drop weight down to side then get back into position. It think it was mental, not strength related becasue I've been lifting that weight for a bit.



-lat raises 10# 3 sets of 12 ( I really want to raise it. I think I'll up reps because next size is 15# and that's too high)

-kickbacks 5# 3 sets of 12 - I keep forgetting to do these, my bad

I'm starting to cycler my weights I did the above 3 one set each, then cycled through again, so I would not forget what to do next - so I can remeber my kickbacks, lol.

rows 20# 3 sets of 12
military (overhead) press (standing) 10# 3 sets of 12
bicep curls 10# 3 sets of 12

chest flies 15 # ( I raised it) 3 sets of 12
shoulder press 15# 3 sets of 12

vertical/chest oress 90 # 3 sets of 12
butterflies 90 # 3 sets of 12

back extension 240# 3 sets of 25
stretches palm flat 2 sets of 12 (flexibility)

inner/outter thighs - 120# 3 sets of 12
side stretches 2 sets of 12 (flexibility)

lat pulls 100# 3 sets of 12, I was gonna warm with 90, but it felt 'light' lol

*yeah, I over work some musles, but the gym is small and there's only 1 eliptical machine, so I have to fill it in some how.

Some pilates stretching

I forget the name of it (doh) curl into ball - knees to chest, hands over knees, unfold and stretch legs and arms, holding core

roll like a ball

spine strecth foward

sit ups

12 reps of each
----------------------
calories yesterday - I had kashi pizza so it's high- 2285. The pizza was close to 500 calories, lol. Totally yummy and I was dying for some carbs!

today so far:

uh, the rest of the pizza for breakfast
yogurt 60
cereal 200
I ate my eggs (2 whites, 1 whole egg - 88 calories) and turkey bacon (40 cals) for lunch
cheese 80
nuts 200 - post work out

total so far: 1113

chicken for dinner w/ veggies

Post carb up tomorrow - lol- gonna shoot for 1800-1900. I want to get into size 10s in 4-6 weeks. Totally doable, but I want to loose it slowly so tummy doesn't sag too much.

[Deborah_Lyn]

Leg day yesterday!

Normal work out but I did my squats with 15 pounds! woot! Inner outer thighs were 130#!!! very excited about it.

calories: 1690

I have a cold/flu thing and living off Tylonel cold medicine. It settled in my head today, very minor coughing. Trying to drink a lot of fluids. So, I did chest today! Same work out as usual.

I hurt my left shoulder in my sleep! It actually woke me up Weds. morning because of pain I took weds off form working out - between the shoulder and a minor fever ( head congestion) I needed a break.

Tuesday, my chest flies were only 10#, I had to drop it due to the weakness form the shoulder. I could not control my form at 15#. Today, I did 15#, but took it very slow.

calories so far today: 1082! (omg)

I over carbed - my bad

2 pancakes 300
1 cup kashi almond honey flax crunch 200
pudding ( haha, I could not face yogurt today with my throat) 60
almonds 170
banana 72
lunch 280

[Deborah_Lyn]

calcs yesterday 2000

Getting over a cold this weekend, so I was fighting some chills, etc and getting tons of sleep to recover.

Ack! check labels closely! Progresso uses MSG in their lite soups! I'm so upset! I'll eat it because I hate to waste food, but that really stinks.

today:

cheerios 1 cup 100
kashi granola pumpkin flax 180
grapefruit 72
special k granola ( I forgot my cottage cheese ) 90 cals
dark chocolate 100 cals
lunch 240
nuts 240
cocoa 50 (diet kind)
subtotal so far today: 1072

2 cups green tea (Tazo - zen) , 2 cups white tea (tazo beery blossum white)

OD'ing on carbs atm, lol. Definitely eggs tomorow and get back on track food wise.

Chest day:

I'm on cold meds and I stretched after waking and agrevated my shoulder ( 1 is slightly higher than other), so I'm using Icy Hot for pain and to relax the area.

I dropped some weights lower because of the shoulder:

french press 20# 3 sets of 12
lat raises 10 # 3 sets 0f 12
rows 20# 3 sets of 12

bicep curls 10# 3 sets of 12
shoulder press 10# 3 sets of 12

chest flies 10# 3 sets of 12
chest press 10# 3 sets of 12

chest press (machine) 90 # 3 sets of 12
butterflies 90# 3 sets of 12

lat pulls 90 # 1 set (warm up due to shoulder)
then 100# 2 sets of 12 & various stretches to work out kink in shoulder area

back extension (machine) 240# 3 sets of 12
I skipped inner/outter thighs due to time and being off my game form illness/pain

I had 3 (!!!) people tell me how good I looked today. Really good motivation

Hopefully, I can get over this bug soon I was going to restart my 2 mile walk, but I want to give my body time to recover and not drag this out or make it worse because I had bronchitis 2 years ago.

[Deborah_Lyn]

Yesterday was leg day!

squats 15# 3 sets of 12
dead lifts 15# 3 sets of 12
lunges 10# 3 sets of 12 ( I think I'll raise it soon)

rows 20# 3 sets of 12
french press 20# (shoulder still bugging me, so I dropped wieght on it still) 3 sets of 12
shoulder press 10#
morning glories 10# 3 sets of 12

sumo squats 15# 3 sets of 12

back extension 240 1 set of 25
255# 2 sets of 25 ( 240 seemed light! so I'll going keep working towards 255 for all 3 sets)

-strecthes in between sets

inner/outer thighs 130# 3 sets of 30 on each
-various stretches in between as well

lat pulls 1st set 90#(shoulder issue, I wanted it to stretch a bit before real weight)
2 sets 100#

calories: 2035

day before total calories: 1904

today so far:
kashi cereal 190 cals
cottage cheese 110
jam (for cottage cheese) 40
granola 110

Last night dinner 1/2 sweet potato 103 cals
pork chop a bit over 2 ounces 110
corn 60 ( I haven't had corn in forever! lol and I forgot to buy spinache at grocery store)

I have a sore throat still - so I had a popsicle 110 total cals

seasame seed mix 170

dang, I got munchies bad - I should have had more meat at dinner at about 8 pm I had roast beef 140 cals

[Deborah_Lyn]

todays' work out: chest/shoulders

Dumb bells first because peeps are now using them more than when I started. So, I hit them first if the area is unoccupied.

french press 25# 3 sets of 12 - wow, my shoulder was okay. I was worried because I had to use the heating pad between 4 am and 5 am due to pain/stiffness. The 25# had been an issue for a bit about 10 days ago. It must have been mental ( as I suspected) because I was able to do it today!

Lat raises 10# 3 sets of 10, gonna go back to working on 15# once my shoulder is fully okay

rows 20# 3 sets of 12 ( I think I'll raise it in 2-3 weeks, 20s seem easy!)

shoulder press 10# 3 sets of 12
hammer curls 10# 2 sets of 12
kick backs 5 # 3 sets of 12

chest flies 10# ( sigh, I kept this weight dropped from last week's 15) 3 sets of 12
mweight 10# 3 sets of 12

butterflies 90# 3 sets of 12
chest press 90 # 3 sets of 12

lat pulls 90 for 1st set, 100# 2 sets of 12
* I really stretch this area out before and in between sets. I get some looks I'm sure because of the moves I do, copying what I saw at Bally's eons ago, lol But, it really helps! Barely anyone at the work gym does stretches, it's amazing*

back extensions 240 3 sets of 25, I was lazy and skipped building to 255 today.

inner/outer thighs 130# 3 sets of 30
side stretches

I did some pilates stretches after because I've been skipping that dvd. I did their basic core moves, lol. It cuts time to 5 minutes verses 20!

Hopefully, the shoulder will heal and I can do yoga again soon!

No walks - bad storm last night. They even saw tornados in my county. So, hopefully this weekend if not today I can resume them.

[Deborah_Lyn]

Because my weights are low ( 15# -20s range for dumbells), I'm running a little experiment on myself this week: leg day 3x this week

My upper is good and most of my fat is on my thighs currently. So, I decided to switch it around.

We'll see how I feel after the gym today!

I re-upped my lat raises to 15# for 1 set of 8, 2 sets at 10# yesterday

Going to try and do all 3 sets at 15 within 2 weeks

My shoulder is almost 100% better. But, I agrovated my right pec somehow. i think I hit it during my bench row yesterday. Seems ok, but was very tender yesterday.

Chest flies are back to 15# as is my chest press w/ dumb bells

butterfly is 90# still, I'm going to work on Range of motion (ROM) then start to increase it within next few months

chest press/veritcal press is 90 still, I'm going to raise just as the butterflies.

My lat pull downs are almost perfect with using core. I'm going to try and focus on a 3-4 second hold, so it's not gravity in the movement, but more of me doing it.

I'm raising my deadlift and squats to 20# today. I've been a real sissy on raising these weights and I need to challange myself more I think on leg day.

leg press is still 200 # 3 sets of 12 and I think I will keep at that for a while. After I do them, with the 1 second hold before pushing the weight up, my back is drenched in sweat, so it's working out good. My thighs are getting very lean. It's just saddle bags now and that's mainly diet and then working out 2nd to get results.


2/22 was cheat day 2720 cals
2/23 was 2000 cals
2/14 was 2142 cals
2/25 was 2297
2/26 was 2068
2/27 was 2250

The problem I think was I ate a lot of nuts/sunflower seeds. sometimes 300+ calories. I'm going to up my protein intake (ex: 6 oz chicken verse 4 oz) and see if I can scale it to 2000 on the nose. Add to that stress and ti was a rough week. Hopefully, next week will be better!

oh, I also ate rice 4x this week, so I'm going back to sweet potato next week too!

[carbonmade78]

Hey girl! Just browsing journals and thought I'd pop in here..

Looks like you're doing great! You're doing the smart thing by mastering your form before upping the weights - lots of peeps never do that and end up hurting themselves!

Don't stress about the calories - just try better next week!

Keep rockin!

[MusclestotheMax]

Great journal, thought I would sub and learn a little on the way.

[Deborah_Lyn]

Thanks ladies!

I survive 3 days of legs~woot! I decided to do 3 upper and 2 lower, then the following week rotate 3 lower, 2 upper to even it out. DOMs were not too bad with the 20# weights.

My chest though - ouch. My pecs definitely had some 'growing pains' (tearing) going back to 15# for my chest flies and chest press w/ dumb bells. But, I'm gonna suck it up because I know I need the growth as my BF % lowers ( over time) and my boobs shrink more. My shoulder is good. I just make it a point to stretch and rotate the area. I get funny looks - but, no pain is worth it!

yesterday - upper(chest day)

I hit dumb bells first because I hate to share and the area was empty! 4 guys all in the cardio area. I wish I had a camera on me!

french press 25# 3 sets of 12
lat raises 1 set 10#, 1 set 15#, 1 set 10#
*The 15# set was really hard to get last 2 raises. But, I'm gonna keep at it!
bicep curl 10# 3 sets of 12

tri-cep kick back 5# 3 sets of 12
shoulder press 10# 3 sets of 12
bent over rows 20# 3 sets of 12

chest flies 15# 3 sets of 12
chest press 15# 3 sets of 12

machines
butterfly 90# 3 sets of 12
chest /vertical press 90# 3 sets of 12

lower back extension 255 3 sets of 25
inner and outter thighs 130# 3 sets of 30
stretches between sets
lat pull down 100# 3 sets of 12
push downs ( no idea what this is, I'll have to research it- straight bar over head, pull it down, elbows tight, raise hands during lift) 90# 3 sets of 12

some pilates stretches

calories yesterday 1952

sunday & monday I went over board and was chomping down some food! soft tacos ( about 500 calories, corn tortilla) and chips, salsa and cheese.

2/28/09 - 2234 cals
3/1/09 - 2664!!! ( hehee)
3/2/09 2266!

I think it's PMS or maybe I'm 'growing!' no real cheat like eating out. My waist is leaning up some so it maybe my body/mind telling me I just need to eat Mexican food. hehee.

Kashi Strawberry fields is my crack. I cannot buy it and eat just 1 bowl. So, it will have to be something I buy knowing I'm gonna eat it alot. I ate 4 bowls over the weekend!

Last night, I got to see my baby nephew! I forgot how small new borns are! omg! he's too precious!

I was showing off lifting my nephew Alex ( 45 pounds) up and down, then my niece wanted it. She's 2 and 30 pounds. So, I had an extra work out! hehee. 1 set of 12 at 30+ pounds, 1 set of 45 #. lol! My step nephew is about 120 pounds, I can barely lift him. hehe. Maybe next year...