Thursday UBWO
 

Robin, thanks for stopping by. I'll be dropping in on you soon.

REPS*WEIGHT

**Reached 10 and 10+ on every exercise. I've decided I need to start doing hand exercises. I can handle more weight on almost every dumbbell exercise but my hands can't. :(

*Please note that the dumbbell exercises reflect total weight held. For example, if I say 30 lbs, I have 15 in each hand.

CHEST
Lying Down Chest Press (dumbbells*)
12*30
10*40
8*50
6*60
12*50
Pushups
169 (body weight :) )

SHOULDERS
Arnold Presses (dumbbells*)
12*24 (started off too high)
10*30
8*30
6*40
12*30
Rear Delt Flyes (dumbbells*)
12*20
Frontal Raises (dumbbells*)
12*20

BACK
Wide-Grip Lat Pulldowns
12*60
10*70
8*80
6*90
12*80
One-Arm Rows
12*20 each side
Rhomboid Flyes (dumbbells*)
12*24

TRICEPS
Cable Pulldowns
12*30
10*40
8*50
6*60
12*50
Tricep Dips
169 (body weight)

BICEPS
Q Curls (dumbbells*)
12*16
10*20
8*24
6*30
12*24
Bicep Curls (dumbbells*)
12*20

I added extra exercises on shoulders and back. There are so many heads to the shoulder and so many parts to the back, I'm trying to hit some of the major points and I don't feel like I'm getting that from 2 exercises. I hit the anterior, posterior, and medial delts. Next time I'll add a light rotator cuff exercise. On the back, I hit the lats (sides) and rhomboids (central). Will add a trapezius exercise next time. I always do lower back with abs since it's the opposing muscle.

Currently reading Hot Point Fitness recommended by AFAA's American Fitness magazine. I haven't gotten very far but it's interesting. This person studied how we use and work our muscles. I forget the exact percentages but we use something like only 10-30% of our muscles, mainly the top layer "fast twitch" muscle fibers. He used MRI scans to find the "hot points" of our muscles and which movements and exercises hit deeper parts of the muscles. I'll see what I think at the end of the book.

Speaking of books, I think I need to end this one.

Saturday's Workouts
 

Okay, don't think I'm totally nuts but I worked out for 3 hours on
Saturday. It was my turn to teach 2 classes on Saturday at the club so only one hour was for me. I did LBWO, taught a cardio kickboxing class, and taught a one hour body sculpting class.
Taught CKB in an interval format much like MAS and covered the following in body sculpt: calves, quads, hams, lower back, abs, all other parts of the back (rhomboids, trapezius, lats), shoulders (posterior, anterior, and medial), bicep, and triceps.

Had to get to the club extra early because I changed up some exercises. Because I did some exercises one leg at a time, it took me longer.

LBWO
Quads
Standing Lunges
12*30 (15 ea hand)
10*40
8*50
6*60
12*50
Leg Extensions
12*80

Hamstrings
Lying Hamstring Curls - I did some of these one leg at a time on the lower weights so the stronger leg wouldn't compensate too much. Might start doing this the whole way through.
12*40
10*50
8*70
6*80
12*90
Dead Lift
12*50 (25 ea hand)
Leg Press
12*190

Seated Calf Raise
12*35
10*45
8*70
6*80
12*90
Calf Raise, one leg up on step with 2 risers, weights on shoulders
12*50

ABS
12*20
10*25
8*30
6*40
12*30
12*30
-20 Ball Crunches
-20 Ball Obliques each side
-20 Heels to sky
-20 Basic isolating crunches, heels on ball at 90 degree angle
-20 Back Extensions
-Balancing opposite arm/opposite leg on ball- alternated 4X,20 secs each side

4 Week Results
 

I'm a little disappointed but trying to maintain perspective. Took pics this morning. I can see a difference in my side view (belly) and a little in the shoulders. I think I'm going through the "pushing the fat to the surface phase." Don't feel inspired to post the pics yet. I will after 12 weeks.

Body Part**11/24/02**12/22/02**Difference
Upper Back around shoulders**45.00**43.50**1.50
Upper Arm (2 limbs averaged)**11.88**11.38**0.49
Chest**41.00**41.00**0.00
Under Chest**34.00**34.50**-0.50
Waist**32.75**33.50**-0.75
Around belly button 35.00**34.50**0.50
Hips**38.50**40.50**-2.00
Upper thighs (averaged)**23.13**22.75**0.38
Calf (averaged)**15.25**15.38**-0.13
TOTAL= -.51

You are amazing!
 

All I can say is WOW! You are Wonder Woman! I can't believe that you worked out for three hours on Saturday!!! Have you been figuring out your calorie deficit? Don't be down about your stats---I bet your 12 week numbers will be incredible!----I see that you hit 169 and have not changed your numbers yet???

Actually, I forgot to change my stats. I'm now at 171 again. I'm okay with it really. I wasn't very nutritious last week either. :rolleyes: I just need to push through and get over this hurdle. Everything I've read about weight training said this would happen. No biggie. I feel different, more dense. :)

Dense is good! (in the right context, of course!)

Monday's UBWO
 

Switched up my cardio and weight days for this week. My clubs are closed Tuesday and Wednesday. It's easier to do lower body and cardio at home than it is upper body because of my lack of equipment. The owner let me borrow a jump rope, so that's what I'll be doing Tuesday for cardio. For Wednesday, I have a Swiss ball, tube, and band. Will be doing lots of walking lunges, squats...more details when I actually do it. It will probably be more endurance training than strength training but it's better than nothing. :)

CHEST
Chest Press
12*30 (15 ea hand)
10*40
8*40
6*50
12*50
Chest Flyes
12*24

SHOULDERS
Arnold Presses
12*20 (10 ea hand)
10*24
8*30
6*30
12*24
Rear Delt Flyes
12*20 (killer!!)
Lateral Raises
12*20
Frontal Raises
12*20

BACK
Seated Cable Rows
12*30 (way too light!!!)
10*40
8*45
6*65
12*80
- Don't think this is very effective. My level 5 would've been 80 lbs and the machine only goes to 100 lbs. :(
Lat Pulldown
12*90
Rhomboid Flyes
12*20 (10 ea hand)

TRICEPS
Dumbbell Skull Crushers
12*16 (8 ea hand)
10*20
8*24
6*24
12*16
Tricep Pulldown
12*40

BICEPS
Standing Q Curls
12*16 (8 ea hand)
10*20
8*24
6*30
12*20
Rotating Hammer Curls
12*20 (eeeowww!)
-Thought I could increase the weight this time on biceps but it was not to be. This was a good challenge.

Workout Logs
 

Tuesday- Sicker than a dog and didn't do my cardio. It came on suddenly and hit hard. Had a difficult time breathing.

Wednesday- Still sick but it's easier to do resistance training when sick than it is cardio. :)

I did a lot more exercises than usual because I was home and am limited on equipment. I used a tube, band, body weight and a ball. Only got 2+ liters in. Went to bed thirsty. :(

When no weight is specified, I used body weight.

QUADS/OUTER THIGHS
Standing Lunges (reps each side)
12
10
8
6 w/tube
12 w/tube
Squats
12 w/tube
Leg Extensions - band around ankle sitting on a chair.
12 w/band
Hip Abductions
12 ea side with band

HAMSTRINGS/GLUTS/INNER THIGHS
Standing Hamstring curls
12 w/band ea side
10 w/band ea side
8*10 lbs
6*10 lbs
12*10 lbs
Donkey Kicks
50*10 pulsed
8*10 slow
Hamstring Curls fm Donkey Kick position
8*10
Leg Raises fm Donkey Kick Position
8*10
Laying on floor with heels on Ball
12- rolled heels in and out
12- rolled heels in and out and raised gluts at end of rep
12- rolled heels in and out with gluts suspended the whole time
Ball Squeezes (inner thigh)
12 pulses
12 slow
12 pulses
8 slow

ABS/LOWER BACK
20 slow Ball Crunches
50 pulsed
20 slow
20 right/left obliques on ball alternating one and one
12 obliques ea side- up, rotate, center, and back
20 slow Ball Crunches
20 pulsed
12 slow
20 Back Extensions
2 opposite arm/opposite leg stretches, balanced on ball, 1 music
phrase each

...Almost forgot calves

CALVES/SHINS
Heel Raises (legs, heels, and toes touching)
4 slow
24 pulsed
4 slow
Heel Raises (Heels hip width apart; toes, hips, and knees face forward)
4 slow
24 pulsed
4 slow
Heel Raises (Heels still hip width apart; knees and toes to the corners of the room)
4 slow
24 pulsed
4 slow
One Leg Heel Raises
4 slow
16 pulsed
4 slow
Toe Taps sitting on Ball (shins)
-Toes facing forward
-Toes facing corners
--Did half and half for a 5 minute song

FRIDAY

Taught a one hour Cardio Kickboxing class.

Saturday

UBWO

CHEST
Chest Press
12*30 (15 each arm)
10*40
8*50
6*60
12*50
Chest Flyes
12*24
C Sweeps
12*16
-Won't be doing the C's for awhile. Too hard on the rotator cuff.

SHOULDERS
Military Press
12*24 (12 each hand)
10*30
8*30
6*40
12*40
Rear Delt Flyes
12*20
Frontal Raises
12*20
Side Lateral Raises
12*20

BACK
Lat Pulldown
12*50
10*60
8*70
6*80
12*70
Standing Pulldowns (lower trapezius)
12*30
Shoulder Shrugs (upper trapezius)
12*50 (25 ea hand)
Rhomboid Flyes
12*16

TRICEPS
Dumbbell Skull Crushers
12*16 (8 ea hand)
10*20
8*20
6*24
12*20
Cable Pulldowns
12*50

BICEPS
Standing Q Curls
12*16
10*20
8*24
6*30
12*24
Hammer Rotating Curls
12*20

CARDIO - 30 mins MAS on recumbant bike.

Getting geared up for the official challenge starting next week.

Monday's Workout
 

LBWO and 20 mins MAS on Recumbant Bike

QUADS
Standing Lunges
12*15
10*20
8*25
6*30
Leg Presses
12*190
12*170
Forgot to do last set of 12 on the lunges. When I realized it, I did 12 more leg presses.

HAMSTRINGS
Lying Hamstrings - One Leg at a time-- KILLER!!
12*30
10*40
8*50
6*50
12*40
Dead Lift
12*50
Glut Machine
12*30

CALVES
Seated Calf Raise
12*40
10*50
8*70
6*95
12*95
One Legged Calf Raise
12*30

ABS
Kneeling Rope Crunches
12*40
10*50
8*55
6*65
12*70
LOVE THESE!!
AB Machine
6*40
6*35
20 slow Ball crunches
20 pulsed
20 slow
20 Obliques on Ball
16 pulsed ea side
8 alternating slow
20 crunches on floor, legs 90 degrees, heels on ball (very slow)
20 Penguins
20 Reverse Crunches
20 Reverse Crunches, curling the upper body with it
20 Back Extensions
2 opposite arms/legs (held for one song phrase ea side)

Tuesday's Workout

Had to pay a drop-in fee at another club since my club closed at noon.

10 minutes, level 6, on the elliptical machine
30 minutes MAS, recumbant bike

Wednesday-
Probably doesn't count, I was very lazy after taking down Christmas decorations...

20 minute walking the dogs. Level 4-5. :rolleyes:

Tonight is UBWO and cardio kickboxing.

Hi Pam,
Way to go! So are you officially entering the BFL challenge that starts on the 4th? I am! I am pretty excited about it. Im trying to get up each morning to do my workouts-hard, but more realistic for me since Im so busy at nights.

Hope you are doing great!

Vicki

Thursday's Workout
 

UBWO and taught a one hour Cardio Kickboxing Class. CKB was pretty tough. Although I consistently exercised through the holidays, I had the last 3 weeks off from teaching my regular classes since the clubs were slow.

CHEST
Chest Press
12*24 (12 each hand)
10*30
8*40
6*50
12*40
Chest Flyes
12*15
- Could've gone up to 60 on the Chest Press but they don't have those dumbbells at this club. :(

SHOULDERS
Arnold Presses
12*24 (12 ea hand)
10*24
8*30
6*40
12*24
Rear Delt Flyes
12*20
Frontal Raises
12*20
Side Laterals
12*20
- Need to watch my left shoulder on the Arnold Presses. I could feel it popping on the rotation. There was no pain but I need to make sure it doesn't turn into anything worse. Never had any problems with that part of my shoulder before.

BACK
Lat Pulldown
12*60
10*70
8*80
6*90
12*80
Standing Pulldown (lower traps)
12*40
Shrugs (upper traps)
12*50 (25 ea hand)
Rhomboid Flyes
12*16 (need to up this to 20)

TRICEPS
Dumbbell Skull Crushers (one arm at a time)
12*8
10*10
8*10
6*12
12*10
Cable Pulldowns
12*50
- To failure! Yeoowwww!

BICEPS
Standing Q Curls
12*16 (8 ea hand)
10*20
8*24
6*30
12*24
Rotating Hammer Curls
12*20
- Again, to failure. Had to assist myself on the last couple of reps on both triceps and biceps.

Great workout!

Friday's Cardio
 

20 mins MAS on recumbant bike.

For some reason it was harder than usual. Sweated like crazy though. Good workout.

Saturday's Workout
 

LBWO + a one hour Step 2 class.

QUADS
Standing Lunges
12*15
10*20
8*25
6*30
12*25
Leg Presses
12*190
- Was planning on doing one legged extensions for the main exercise. Did one rep but my knee screamed in pain. Not good. Will stick with these for awhile then move onto 2 legged raises THEN move onto one legged again.

HAMSTRINGS
Lying Hamstring Curls (one leg at a time)
12*30
10*40
8*50
6*60
12*50
Straight-Leg Dead Lift
12*50 (25 ea hand)
- Definitely reached my 10!

CALVES
Seated Calf Raise
12*40
10*60
8*80
6*85
12*85
One Leg Calf Raise
12*25
Angled Calf Raises
12*50 (25 ea hand)

ABS
Kneeling Rope Crunches
12*40
10*50
8*60
6*70
12*70
Ab Machine
12*30
Ball Crunches
20 slow
20 pulsed
20 slow
Oblique Ball Crunches
20 slow, ea side
16 pulsed, ea side; 4 slow in between sides
8 slow, ea side
Slow crunches, heels on ball, legs at 90 degrees
20 slow
Penguins
20 ea side
Reverse Crunches
20 slow
Reverse Crunches with upper body
20 slow
Back Extensions
20 slow
Opposite Arm/ Opposite leg Balance
2 ea side, held for one song's phrase each.

I got some updates from the beginning of the challenge. I'll be updating my journal soon. Starting fresh Monday.