Ari's Journal *New & Improved!*

[ariabel]

Ok it's been 3 years since I've been here. It hit me today that it was back in 2006 when I was journaling here that I was thriving and seeing real change.

I decided to start a new journal rather than add on to the old one. I figured this is a new start, a new journey, and that deserves a fresh start!

I've spent the last month trying to take off the 15+ lbs I've gained. My workouts have been awful, my diet worse. My body is slowly turning mushy, and it makes me so sad to think that in just a few months I've lost most of the results it took me three years to achieve.

That said, it's time to turn it around!

Current stats:

height: 5'7
weight: 177
workouts: pathetic. on a good week I lift twice and I'm only getting in a total of 60 minutes cardio.
mood: ****ty
self esteem: low
outlook: leaning toward positive


Tomorrow's goal: 30 minutes of quality cardio and upper body.

I'm back!

[ariabel]

I did manage to drag my butt into the gym today, after 4 days of shopping, laying around & eating.

35 minutes 4% incline, 3.5mph

Upper body

Incline chest press - 3x10, 35lbs
Seated row - 3x12, 50lbs
Seated pec fly - 3x12, 55lbs
Back extension - 3x15, 85lbs
Seated pullover - 3x15, 50lbs
Barbell curl - 3x15, 20lb
Side bends - 3x15 each side, 25lb plate

December update.. not as bad as I thought it would be. The last 5 months or so have been terrible. I barely made it to the gym once a week, and sometimes missed 2 or 3 weeks in a row. I started this new committment on November 30, and the results of the month up through today are:

14 days of cardio
6 days of lifting

I'm not ready to start talking about diet yet, but I am trying to keep an eye on the general calorie intake for now. I'm hoping to get serious with that by February 1. I need to get my workouts back on track in January.

[ariabel]

For now I'd like to maintain the 30 minute cardio session as many days a week as I can, even on the lifting days.

Tuesday - lower body

Treadmill - 30 minutes 4.5% incline, 3.4mph

Squats - 3x12, bar+10lbs
Walking lunges - 2x14, no weights
Deadlifts - 3x12, 20lb bar
Seated Leg Curl - 3x12, 35lbs
Lying Curl - 3x12, 35lbs
Hip abb/add - 3x12, 30lb each
Standing calf raise - 3x12, 40lb
Glute raise - 3x12, 35lb
Ab pushdown - 3x15, 50lb

Stretch - 10mins

[v2marie]

sounds like a good start!! walking lunges are the best =)

[ariabel]

I forgot to post yesterday! For the first time in probably 6 months I managed to get up at 6:30 and go straight to the gym.

I came close to completing the goals I'd laid out the night before, with a few differences:

Cardio: 35 minutes treadmill but only 3.3mph and a 3% incline. It depresses me to think I was running 3 miles a day just 6 months ago and now I can barely handle a slight incline on the treadmill. I sure hope I get back to my old fitness level quickly.


Lower Body:

Seated Leg press (smith machines were all taken): 3x12, 120lbs
Walking lunges - Raquetball court, 4 lengths, no weights
Deadlifts - 3x12, 35lbs bar
Seated Leg Raise- 3x12, 35lbs
Seated Curl - 3x12, 35lbs
Hip abb/add - 3x12, 50lb each
Standing calf raise - 3x12, 40lb
Glute raise - 3x12, 35lb
Standing side crunch: 3x15 each side, 25lb plate

Forgot to sretch! Bad girl! The reason I stopped working out six months ago was because of a trap injury and sciatica. I need to stretch!!!!!!!!!

[ariabel]

It's so lame that I'm doing all my cardio on the treadmill right now. I am in that mindset where I just want to do something each day until I'm back in the habit. At that point I will mix it up and increase the intensity. For now I'm just going to pat myself on the back just for making it in there 3 days in a row.

Slight improvement in today's cardio though. 35 minutes, 3.3mph, 4% incline! Getting a little better each day... I really need to set some goals. hmm.. I'll post that next.



Upper body:

I started out doing 100s - something an old trainer (and the one who helped my body look its best!) showed me. Most of the equipment I wanted to use was already taken so I was getting stressed out and just decided to do 40 minutes of whatever upper body I could get in to that time.

Low row - 4x25, 20 lbs
Chest press - 4x25, 15lbs
Low to High woodchoppers - 3x12 each side, 7.5 lbs
High pulley row, with twist - 3x15 each side, 25lbs
Lower back extensions - 3x15, 75lbs
Lateral shoulder raise- 3x8, no weight on machine (this one really hurts the trap injury.. i'm starting very VERY light to see if I can improve...)
Seated pullover - 3x15, 55lb
Seated dip - 3x12, 50lb
Standing side crunch: 3x15 each side, 25lb plate

Once again, forgot to stretch. I will make an effort to do it this evening!