Babette's gym log
So, now that I am on C1W3D4 of BFL, thought I would start a gym log to track workouts separately from my general journal -- now I have a paper log of food & exercize, a fitday log, a journal here... keeping me honest! ;)
I went out of town Fri-Sun and did NOT maintain BFL/low carb eating Sat-Sun (Friday was my "free" day), so am considering that my "lost weekend". I considered starting over, but need to learn to take these things in stride, be less "all or nothing", so am moving forward from here. Monday, I did a combined 20MAS/UBWO/LBWO so am back on track in terms of workouts: MONDAY 20 MAS -Recumbant bike Effort level 3 = BFL 5 Distance 6.75 miles UBWO -Chest Dumbbell press 10s, 12s, 15s, 20s, 15s Dumbbell flyes 8s -Back Reverse pulldowns 40, 50, 60, 70, 60 (did not hit 10, start ~ 50 lbs next time) One arm rows 10s (do 12s next time) -Triceps Close grip pull-downs 50, 60, 70, 80, 70*6, 60*6 Lying extnesions 10s -Shoulders Seated dumbbell press 10s, 12s, 15s, 12s, 10s (failed on 15s, did shoulders & triceps too close together) Side raises 8s -Biceps Seated curls 8s, 10s, 12s, 15s, 12s (need to watch out for tendency to "swing" arms) Hammer curls 12s LBWO -Quads Leg press 130, 140, 150, 160, 150 (start ~ 140 next time) Dumbbell squats 20s -Hams Leg curls 55, 60, 65, 70, 65 Lunges 10s (do higher weight -- 12s?-- next time to hit 10) -Calves Angled raises 10s, 12s, 15s, 20s, 15s Note: need machine training to do other set of calf exercizes -Abs Floor crunches 12, 10, 8, 6, 12 Twist crunches 12 each side Note: Waiting for Pilates video, will start doing this instead of crunches for abs Still waiting for machine orientation for a gym I joined in November %$#~! The trainers keep canceling on me -- so glad I pay $80/ mo. for that kind of service. Anyway... also made it to my 20MAS this morning: 1/21 20 MAS -Bike Miles: 7.22 I am supplementing w/ 10g glutamine, 300 mg alpha lipoic acid, 1 g calcium & 500 mg magnesium, in addition to a daily multi vitamin. Still not sleeping terribly well, but that's not unusual for me. If anyone has comments, they would be much appreciated! Cheers Babs |
BFL Day 19: UBWO
I was short on time this morning, so really didn't rest between sets -- ie, while resting on biceps, I worked on chest reps.... Is this OK, I wonder? In any case, even w/out resting, it took my 40 minutes to get through my workout. Weird. I may still be recovering from my last UBWO, which I did Monday to make up for not working out the weekend I was out of town.
Shoulders -Seated dumbbell press 10s*12, 12s*10, 15s*8, 20s*4 (failure), 15s*12 -Side raises 8s*10 (failure) Back -Lat pulldowns 50*12, 60*10, 70*8, 80*6 (yowsa!), 70*12 -One arm rows 12s*12 reps per side (do 15s next time) Biceps -Seated curls 10s*12, 12s*10, 15s*8, 20s*6 (yikes!), 15s*12 -Hammer curls 10s*12 (do 12s next time) Chest -Dumbbell press 10s*12, 12s*10, 15s*8, 20s*6, 15s*12 -Dumbbell flyes 8s*12 (try 10s next time) Triceps -Close grip pulldowns 50*12, 60*10, 70*8 (failure), 80*4 (failure), 70*4 (failure) -Lying extensions 10s*12 I feel like I am building muscle, but don't really see it yet in my weights/reps... Definitely sore today, and upped my post workout glutamine to 6g. Tomorrow is 20MAS and Pilates for abs. I may do measurements Friday (end week 3), or more likely wait to next Friday for week 4 measurements... I don't feel like my pants are noticeably looser and don't want to get discouraged. |
1/23, BFL Day 20: 20 MAS
Elliptical machine , 25 minutes. 265 calories.
Start incline: 15, up to 20 at Level 10. Start effort: 5, increase to 10 at Level 10. Felt great after this workout! Maybe I should do more of this & less biking. |
weekend update
SATURDAY
-Really crappy session w/ personal trainer (posted in BFL forum) -LBWO: Leg press 12*140, 10*150, 8*160, 6*170, 12*160 Dumbbell squats 12*20s Leg curls 12*55, 10*60, 8*65, 6*70, 12*65 Dumbbell lunges 12*12s Calf raises 12*20, 10*25, 8*30, 6*40, 8*30 Abs: 1 hour yoga SUNDAY -20 MAS: Elliptical machine 30 minutes incl warm up/cool down (315 cals) Also went on a nice bike ride, the weather is so beautiful! |
BFL Day 25
Yesterday's UBWO (yowsa! do I ever feel it in my lats, triceps, delts, biceps today! :eek: ) :
Chest -- Only hit 9, but couldn't do flyes w/ 10# dumbbells, so next time start w/ 12# on press and up to 25# max, see what happens -Dumbbell press 10s*12, 12s*10, 15s*8, 20s*6, 15s*8 -Flyes 8s*12 Back -- I lifted the most weight to date :thup: but the rest of my workout suffered... think I strained my left front deltoid so didn't do shoulders. -Lat pulldowns 60*12, 70*10, 80*8, 90*6, 80*11 (failure) Triceps -- Only did pulldowns -Close-grip pulldowns 50*12, 60*10, 70*8, 80*3 (failure), 70*3 (failure) Biceps -- Only did curls -Bicep curls 10s*12, 12s*10, 15s*8, 20s*3 (failure) One good thing the trainer showed me was to stand on these inflated cushions while doing weights (I think they are called dyna-discs). I did this for the first time yesterday and it really helps engage your core and made the exercizes much tougher. Did not make it to 20MAS this morning :mad: still not sleeping very well :( So will go this afternoon, planning on the elliptical machine. |
Day 26
Yesterday's 20MAS: 20 minutes on the Elliptical machine, 5 min cool down. Felt awesome :thup: Since yesterday was my first time at over 40% protein, I think this must have something to do with it -- I also slept really well last night. So will focus on keeping that up.
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BFL Day 27
Yesterday's LBWO: Uninspired. I am bored w/ my circuit and feel like I "phoned it in"... So I think it's definitely a good time to change things up now that I am hitting my 4 week mark. If anyone has ideas, feel free to send 'em my way :D I will do some research too.
QUADS -Leg press 150*12, 160*10, 170*8, 180*6, 170*12 Note: ensure full range of motion, esp at bottom of set; next time, add more weights, or increase resistance on decline to +10% -Squats 20# dummbells *12 reps HAMS -Curls 60*12, 65*10, 70*8, 75*6, 70*12 -Lunges 15s*12 (yowsa! these kill me) CALVES -Calf raises 25*12, 30*10, 40*8, 50*10, 40*12 Note: need to up weights next time -- start at 30#? -Angled raises 20s*12 ABS -None Note: I NEED TO MAKE ABS A PRIORITY FOR THE REMAINDER OF THE CHALLENGE AS I HAVE BY & LARGE NEGLECTED THEM FOR THE FIRST 4 WEEKS -20 MAS this pm. Snoozed for over an hour this morning :rolleyes: |
yesterday's 20MAS
I started on the bike, 10 minutes, 3.25 miles. But my quads were killing me (I forgot I should really not bike the morning after my LBWO) so moved to the elliptical machine, 12 minutes (added two minutes L5) and 3 minutes cool down.
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update
2/1 Resistance workout
Chest -Dumbbell press 12s, 15s, 20s, 25s*3 (failure), 20s*10 (failure) -Flyes 10s Shoulders -Arnolds 10s, 12s, 15s*3 (failure), 20s*3 (failure), 15s*3 (failure)... these are new for me and somehow are much harder than regular presses at this point. I will drop to 8s as a starting weight next time. -Side raises 10s Back -Lat pulldowns 60, 70, 80, 90, 80 -Bent over rows 15s Biceps -Curls 10s, 12s, 15s, 20s, 15s -Hammers 15s Triceps -Press down 50, 60, 70, 80, 70 -Extensions 20 Quads -Leg press 150, 160, 170, 180, 170 (plus 10% on declines) -Ab/adducters 70# * 25 reps each Hams -Curls 60, 65, 70, 75, 70 -Deadlifts 20s Calves -Raises 30, 40, 50, 60, 50 2/2 20MAS 30 minutes Elliptical machine, up one level (L11 = 10) 2/3 Resistance workout Chest -Dumbbell press 12s, 15s, 20s, 20s, 20s -Flyes 10s Quads -Leg press 150, 160, 170, 180, 170 (plus 10% on declines) -Ab/adducters 80# * 30 reps each Biceps -Curls 12s, 15s, 20s*6 (failure), 20s*5 (failure), 15s -Hammers 15s Hams -Curls 70, 75, 80, 85, 80 -Deadlifts 20s Shoulders -Arnolds 8s, 10s, 12s, 15s, 15s -Side raises 10s Calves -Angled raises 15s, 20s, 20s, 20s, 15s Back -Lat pulldowns 60, 70, 80, 90, 80 -Bent over rows 20s Triceps -Press down 50, 60, 70, 80, 70 -Extensions 20 2/4 20 MAS Elliptical machine 30 minutes 2/5 Sick -- free day 2/6 Will be resistance w/o |
2/6 workout (BFL Day 34)
Since the Doc took blood, I biked instead of lifted:
20 MAS... actually 30MAS, 5 minutes warm up/ cool down. Biking, 8.67 miles. Looking forward to lifting tomorrow. |
Holy DOMS Batman!
New weights circuit.. yowsers! I have decided to split UB/LBWO combo over 2 sessions. Friday's workout:
Chest -Incline press 12s, 15s, 20s, 25s, 20s -Incline flyes 12s Quads -Walking lunges 15s, 20s (note to self: next time, 1) warm up first! and 2) start w/ lower weights... 10s, maybe?) -Ab/adductors 90# ~ 30 reps each (the girl who went to use the machine after me sat down and tried to lift it but couldn't ... "You're so strong!" she said :D ) Biceps -21s 12s,15s, 20s*3 (failure), 25s*1 (failure), 20s*8 (failure), 15s -Concentration curls 12s Hams -Deadlifts 15s, 20s, 15s*8, 12s*8, 12s*12 (note: start lower next time... 10s) -Curls 70# (I hate curls... need to research another hams exercize) Saturday 20 MAS Bike 6.57 miles Sunday 1 hour yoga Planned Monday workout: Triceps -Close grip pressdown 50, 60, 70, 80, 70 -Extensions 15 Shoulders -Arnolds 10s, 12s, 15s, 20s, 15s -Lateral raises 15s Calves -Standing raises 50,60,70,80,70 -Angled raises 20s Back -Good mornings -- given my experience w/ deadlifts, I think I will go low on weights using a weighted bar 9, 12, 15, 18, 15 -Bent over rows 15s (or 30# barbell) |
2/10 workout -- BFL Day 39
20 minutes elliptical machine: low-mod intensity cardio, 220 cals
Resistance workout Triceps -Close grip pressdowns 50, 60, 70, 80, 70 -Triceps extensions 15 Shoulders -Arnolds 10s, 12s, 15s, 20s*4 (failure), 15s*8 (failure) -Lateral raises 12s Back -Good mornings 9, 12, 15, 18, 15 (need to use barbell vs. weighted bar next time... start weights at 20# ) -Bent over rows 30 Calves -Standing raises 50, 60, 70, 80, 70 Did not make it to 20MAS this morning :mad: will go this evening instead. |
2/11 workout: 20 MAS
30 minutes on Elliptical machine (5 min warm up/cool down), 335 cals. Looking forward to lifting this evening -- same workout that kicked my booty Friday night, let's see if my ass hurts less this time around! ;)
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at least my ass doesn't hurt...
... but my groin does! :lol: Think I'll keep that one to myself outside the context of this log ;) Guess I strained something...
Yesterday's workout: Chest -Press 12s*12, 15s*10, 20s*8, 20s*6, 20s*10 (failure) -Flyes 12s*8 (failure) Quads -Press 160, 170, 180, 190, 180 -Ab/adductors 90*30 reps each Biceps -Curls 12s, 15s, 20s*6 (failure), 20s*4 (failure), 20s*4 (failure) -Hammers 15s Hams -Deadlifts 10s, 12s, 15s, 20s, 15s -Swiss ball curls -- |
2/13 workout
20 MAS, not as high intensity as it could have been... 6.5 miles on the bike.
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