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Sunshine's quest to be Fab at Forty
Joined a gym February 25th
Feb 25th workout evening workout 30 min treadmill - 3.4 mph Feb 26th evening workout Cardio Feb. 27 NO W/O Feb 28 Begin my AM workout routine Cardio 30 min Upper body work out (ubwo) March 1 Am Cardio 2.0 miles 40 min March 2 Cardio 1.89 miles 35 min LBWO March 3 Cardio March 4 NO W/O March 5 Cardio 2.21 miles (jogged & walked) March 6 Cardio 1.94 miles March 7 Cardio 1.9 miles March 8 Not a major workout day, met with personal trainer he changed my entire routine. He recommended jumping on teadmill 5-10 min to warm up stretch then do UBWO 2x's per week, LBWO 2x's per week - after warming up on treadmill - start with weight lifting - after I do my weight lifting, then if I want, go back and do cardio. March 9 LBWO March 10 UBWO 20 min treadmill March 11 NO W/O March 12 No W/O March 13 UBWO March 14 NO W/O March 15 Cardio only 35 min treadmill/1.97 miles Trying to incorporate the PT suggestions, but having a hard time. Have been exercising in the AM. |
This weeks exercise program has gotten a little messed up - but here are the plans for this week - next week it will change.
Mon ubwo Tuesday No w/o Wednesday Cardio Thursday UBWO 20 min cardio Friday LBWO (I will have more time on Friday to devote some serious time to my Lower Body) 20 min cardio Saturday Cardio 45 min Sunday LBWO Cardio 20 min |
Am Exercise
6 min on Elliptical - .38 miles (just to warm up)
UBWO Triceps - 20 lbs (3 sets of 12 reps) Biceps - 10 lbs (3 sets of 12 reps) Shoulders - 27.5 lbs (3 sets of 12 reps) Chest - Did butterfly - 15 lbs (3 sets of 12 reps) Back - (Row Machine) 3 sets of 12 reps 30 lbs Back on Elliptical Machine - 12 min .77 miles Kept heart rate up, worked intensely today. After Lunch - Did 15 min on Elliptal machine - 1.28 miles. 127 calories burn off |
Friday - March 17th - BAD BAD GIRL
No W/O Saturday - March 18 10 min treadmill 3.5 mph - got heart rate up LBWO - Had to had some more weights - could tell i'm getting stronger Worked Abs |
Sunday - March 19th
Cardio - 30 min on Elliptical machine (2.37 miles - 243 calories -) Worked abs. |
I didn't accomplish what I had hoped this week with my exercise - I missed 2 days of exercise - worked my upper body twice and my lower body only once - Did do my cardio about 3 times.
Next weeks goals Monday ubwo Tuesday lbwo abs Wednesday cardio only abs Thursday ubwo Friday lbwo abs Saturday Cardio Abs Sunday Day off I want to try out the body pump class they have at the gym. Its one hour long, there is more info on it at www.Lesmills.com - it is supposed to be the fastest way to get into shape, you can burn up to 600 calories in a class. You work with weights - |
Monday March 20
Upper Body Workout Elliptical machine 10 min |
Tuesday March 21 PM exercise
Didn't get to the gym until the evening time 10 min treadmill - warmup LBWO Abs 15 min Elliptal |
Wednesday - March 22
PM Exercise Cardio only 40 min Elliptal Machine 2.83 miles, 320 cal Felt good to work this hard. I can tell my body is getting stronger, I went for 40 min. the longest I have been able to go to date. Tomorrow is upper body - lets hope I can get out of bed and do it in the AM. |
Thursday - March 23
Late AFternoon exercise - got the gym around 4:45 - stayed 1 hr 10 min Treadmill - warm up UBWO - didn't feel like I got a true workout, might have to up the weight Elliptal Machine - 15 min - I was sweating thru this, worked hard |
Friday - March 24
Took to day off - No W/O |
Saturday - March 25th
LBWO Treadmill warm-up .54 miles (10 min) 2% incline 3.3 mph Leg extensions - 30 lbs 3 set of 12 (Quads) Leg Press - 100 lbs 1 set of 12 (Quads) Dumbell Lunges (used 5 lbs dumbells for each arm) - Did 1 set of 12 for each legg (Hamstrings) Lying Leg Curls 30 lbs - 3 sets of 12 (Hamstrings) Worked the inner thighs with machine (not sure what machine is called - but upped the weights to 70 lbs) BURN baby BURN 3 sets of 12 Worked outter thighs on machine - 50 lbs - 3 sets of 12 - this also works your butt - and I can really feel my butt shrinking. :agree: Calves - did standing Calve raises 27.5 lbs 2 sets of 12 Worked calve machine 90 lbs - 1 set of 12 Abs - Worked ab machine - 3 sets of 25 Did Sides with Ab machine 50 lbs - 3 sets of 12 for each side. Back on Elliptical machine - 20 min and 5 min cool down. 1.72 miles. All in all - I had a GREAT workout on my Lower Body - I was thinking I didn't have that great of workout at first, it was about 5 hours ago that I worked out, My rear is hurting and my hamstrings. I thing the lunges (even though I could only do one set) really worked. Will start working those in more often. However, I feel that I will be really sore tomorrow. Also - today is my 1 month anniversary with joining the gym. I never thought I would actually start to like exercise. Actually, I guess I should say I don't like it, however, I like the way I feel when I do exercise and I hate the way I feel if I miss an exercise session. I can't wait until 3 months from now to see the progress. On the 8th, I will get measured again at the gym, and I will post my numbers. I know that I have lost inches - today my sister in law told me "wow, your really losing weight". Last night at dinner my brother in law told me "Your looking good". Yes, please tell me that some more, I love the compliments, even though I have soooo far to go, I feel that I can do this and I don't care how long it takes me to get there, I know I will get there! |
Sunday - March 26th
SORE - SORE - SORE - can barely walk and sitting on the toilet was pure torture this morning. My Butt and hamstrings are sore - my quads are very sore to the touch. I love this feeling. Yes, I will say I had a good workout - maybe a bit too much yesterday. Not able to do anything today. NO W/O |
Hi Sunshine, just dropping by to say hi. Great job on your days of cheat free (wow 83!) You are an inspiration. Keep up the good work. Sara
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Monday March 27th
9 min stationary bike (warmup) upper body workout 25 min treadmill I think I need to spend more time on my upper body workouts, it seems I finish in about 20 min. I do my back, my shoulders, my biceps, my triceps. But I do it in a circuit training mode, I jump form machine to machine, keeping my heartrate up, but I always do three sets of 12. But just thinking its going too fast. |
I need to find out if there is a suppliment I should be taking while working out, trying to build muscle, lose fat. Don't know much about suppliments. I guess I will go search the board and see if there is any discussion on it.
Thanks Shushu for swinging by, yes, I'm still cheat free and love it. |
Tuesday March 28th PM
Cardio only Elliptical machine 35 min 2.51 miles 327 calories |
Wednesday March 29
TOO TIRED - Too stressed Took the day off No W/O |
Thursday March 30 Afternoon Exercise
Took a long lunch and went to the gym 10 min treadmill (warm-up) LBWO Leg Ext - 30 lbs 2 x at 12 reps Squats - 80 lbs 1 x at 12 rep Hamstring 30 lbs 2 x at 12 reps 35 lbs at 12 reps Calves Standing Calve raises 27.5 2x at 12 seated calve raises 80 lbs 1x at 12 Inner thighs 70 lbs 3 x at 12 reps - very difficult outter thighs 50 lbs 3 x at 12 reps 20 min Elliptical machine Leg presses 1 x at 12 rep Abs bench - 1 x at 25 machine 2 x at 25 Obliques - 3 x at 50 lbs Elliptical - 20 min (1.41 miles) Some days you feel like you have had a great workout - today was not one of them! I just felt like I didn't work my muscles to the high points (or to the fullest). But oh well, I did exercise. Saturday morning will be a full hard core LBWO! If ANYONE reads this, and knows ANYTHING about suppliments, please give me your input - I need to know some advice on what suppliments I should be taking to build muscle - burn fat! I know there are some out there, but just not sure how much I should take and what I should take. Which ones are good? I'm pretty new to all this working out stuff, however, I am getting better! I'm on my 5th week - and each week I can see my muscles starting to form, (underneath the fat) I can see the inches disappearing and my strength is increasing. |
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Did someone fix your weight training plan for you? I'm glad you are making some nice progress. :) |
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Kinda/sorta - I met with a personal trainer (my gym allows 2 private visits) - He suggested doing warm-up for 10 min then weight training - he suggest 2 x a week for upper and 2 x for lower - then do cardio for 15 min (if I want) I'm trying to do cardio 5 x's per week, the days off of weight training I do about 30-45 min of cardio. Any suggestions? I've heard Creatine is the suppliment to take - I drink a protein (Designer's Whey Protein) after my workouts (usually an hour after) so I think I will start mixing some creatine in with it as well. I am seeing progress, but being impatient, I want it now! But it is coming. I am proably going to do a BFL (Body For Life) challenge 5/1. But in the meantime, I'm just getting used to exercise and making it a WOL. |
Day 1 of 84 - BFL challenge
Weight when I took measurements 202 - dropped 6 lbs in one night - holding a ton of water - but finally released it! Beginning Weight as of this morning 196 Waist 38 3/4 (OMG) Hips 45 1/2 (yikes) chest 40 neck 15 calf 15 1/2 thigh 25 1/2 - this is just plain sick Body Fat % 42.36 (this can't be right, its totally obese) Lean Body Mass 114 BMI 32 (not sure what BMI is - but thats my number) Goals - first and foremost, I gotta lower the body fat % - that is just rediculous and its sick that its that high. I want to be realistic, so I'm hoping to get the body fat % down to 33 % - My ultimate goal is to get it in the 20's, but will be happy for now if I can get it in the 30's - I will then work on getting it lower. Second goal is to complete this 12 week challenge - I don't want to be a quitter I want to say I did it. No matter how much weight I lose or don't lose, I know that in 12 weeks if I stick to the program, I should see some results. Begin time 5:23 am Ending time 6:30 am (53 min - 5 min was warmup time) Treadmill 5 min (warmup) UBWO CHEST Incline Dumbbell Press 12x ~ 3lbs (6 lbs total) 10 x ~ 5 lbs 8x ~ 8 lbs 6x ~ 10 lbs 12x ~ 8 lbs Duimbbell flyers 12x ~ 8 lbs *not sure I hit the high point, might want to go up to 10 lbs for the last 12 reps SHOULDERS Side Raises 12x ~ 3lbs (one in each arm in all) 10x ~ 5lbs 8X ~ 5 lbs 6x ~ 8 lbs 12x ~ 5 lbs Seated dynbbell press 12x ~ 5 lbs BACK Wide Grip pulldown 12x ~ 12.5 (really easy) 10x ~ 25.0 8x ~ 37.5 6x ~ 50.0 12x ~ 37.5 One arm dumbbell 12x ~ 8 lbs (probably need to go up to 10 lbs next time) TRICEPS dumbbell extensions 12x ~ 1 lbs (start iwith with 2 lbs next time) 10 x ~ 3 lbs 8x ~ 5 lbs 6x ~ 8 lbs 12x ~ 5 lbs (might do 8 next time) Machine triceps 12x ~ 30 lbs BICEPS Seated dumbbell curls 12x ~ 3 lbs 10x ~ 5 lbs 8x ~ 8 lbs 6x ~ 10 lbs 12x ~ 8 lbs Hammer curls 12x ~ 8 lbs It was a pretty good workout, I hit my high point on several of the exercises, will modify my next UBWO which will be on Friday |
Day 2 of 84 (BFL CHALLENGE)
Cardio Day
Begin time 6:00 am - Ending time 6:20 am Elliptical 20 min - hit my high point! Felt GOOD! |
C1 - DAY 3 of 84 - Wednesday, April 12
Begin time 5:24 am
Ending time 6:31 am LBWO - 5 min warm up - bike Quads Leg Extensions 12x ~ 10lbs 10X ~ 20 lbs 8 X ~ 20 lbs 6 X ~ 30 lbs 12x ~ 25 lbs Squats (machine) 12x ~ 100 lbs Hamstrings lying leg curls 12 X ~ 10 10 x ~ 20 8 X ~ 25 6 x ~ 30 12x ~ 20 Dumbell lunges 12x ~ 8 lbs (killed me) CalvesSanding Calf raises 12x ~ 12.5 10x ~ 25 8x ~ 25 lbs 6x ~ 37.5 12x ~ 25 lbs Angled calf raises 12x ~ 8lbs (might need to move dumbbells to 10lbs next time) Abs Ab Roller 12,10,8,6,12 (did Oblique machine ~ 50 lbs - 12x each) decline sit-ups 12 x's (NEVER AGAIN - killed my back) Incline bench was too much - Felt the ab workout was not all that it could have been - next LBWO will need to revamp my ab workout - not happy with what I did today. Inner Thighs Hip Abduction 1 ~ 30lbs 2x ~ 50 lbs (next time last 12, move to 70 lbs) Outter thighs Hip Abduction 3 ~ 50 lbs My legs feel shakey this morning, I know I had a pretty good workout. I can feel my hamstrings burning already - so I know sitting down tomorrow will be a bit painful. |
Measurements
3/8/06 to 4/9/06 3/8 Waist 41.5 4/9/06 38 3/4 inches lost = 3 3/4" (yay) 3/8 Hips 48 4/9/06 45 1/2 inches lost = 2 3/4 " 3/8 chest 43 4/9/06 40 inches lost = 3" 3/8 calf 17 1/2 4/9/06 15 inches lost = 2 1/2" 3/8 thigh 29 1/4 4/9/06 25 1/2 inches lost = 3 3/4" In one months time, I lost a total of 15 3/4" - Very happy with that! |
C1 - Day 4 of 84, Thursday April 13th
Neck in horrible pain this morning - slept in, body needed the rest.
Worked out on empty stomach during lunch - 12:15 - 12:40pm Cardio Elliptical Machine 22 min (I think I hit a 9) Will work harder next time on hitting my high point. Legs feel tight today. |
C1 - Day 5 of 84, Friday April 14
Bengin time 5:39
Ending time 6:35 Warmup 5 min treadmill Chest Incline dumbbell press 12 - 3lbs 10 - 5 lbs 8 - 8 lbs 6 - 10 lbs 12 - 8 lbs Dumbbell flyes - 12 - 8 lbs Shoulders Side raises 12 - 3 lbs 10 - 5 lbs 8 - 5 lbs 6 - 8 lbs 12 - 5 lbs Seated Dumbbell press 12 - 5 lbs Back Wide grip pullovers 12 - 12.5 10 - 25.0 8 - 37.5 6 - 50 lbs 12 - 37.5 lbs one arm dumbbell 12 - 8 lbs Triceps dumbbell extensions 12 - 3 lbs 10 - 3 lbs 8 - 5 lbs 6 - 8 lbs 12 - 5 lbs Machine triceps 12 - 35 lbs Biceps incline dumbbell curls 12 - 3 lbs 10 - 5 lbs 8 - 8 lbs 6 - 10 lbs 12 - 8 lbs Hammer curls - 12 - 8 lbs Shoulders were worked hard and Biceps, next time will need to work back harder. |
C1 - Week 1 - Day 6 - Saturday, April 15 2006
Cardio
Elliptical Machine 20-HIIT Sunday - FREE DAY - No exercise! |
C1, Week 2, DAy 8, Monday, April 17, 2006
LBWO
5 min warm-up Recumbant Bike QUADS Leg Extensions 12 ~ 10 lbs 10 ~ 30 lbs (did this on accident - meant to be 20) 8 ~ 25 lbs 6 ~ 30 lbs 12 ~ 25 lbs leg squat machine / 12 ~ 100 lbs HAMSTRINGS lying leg curls 12 ~ 10 lbs 10 ~ 20 lbs 8 ~ 25 lbs 6 ~ 30 lbs 12 ~ 25 lbs Dumbbell lunges 12 ~ 8 lbs (definitely hit a 10) burned! Calves Rotary Calf machine 12 ~ 50 lbs 10 ~ 60 lbs 8 ~ 65 lbs 6 ~ 70 lbs 12 ~ 60 lbs (next time raise all the weights) angled calf raises - 12 ~ 8 lbs (next time go to a 10 lbs) ABS Ab roller Ab machine Inner & outter Thighs on Hip Abduction 12 ~ 30, 12~ 50, 12 ~ 70 |
C1 - WEEK 2, DAY 9 OF 84, TUESDAY APRIL 18th
Tired this morning, but got up and made it happen! I love the new me!
Cardio 20 min Elliptical Machine - HIIT |
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