Becca's Gym Log
 

Well, I thought I'd join Ya'll over here and start my own journal! I'm into my second week of working out. I schedule 4 days at the gym, mixing up cardio & weights. I'm trying to start off slowly and work my way up so I don't burn out. I'd like to get very defined. I used to weigh around 230 pounds, and just recently started up again with the low carb. I'm 5'5" and my start weight was 173, I'm currently 38% fat, so I still have a ways to go. My goal is 130 ish. I'll be 40 years old this month.

One specific goal I have is I would like my arms to tighten up. I have a slight bit of cellulite on my upper biceps where the arm meet the shoulder (more so on the right side than the left, but their is a tiny bit I can see on my left arm too). I am really hoping this muscle shaping and weight training will help with that.

My other goal would be to eliminate or greatly reduce the celulite on my legs (I feel it is very heavy through my hamstrings and quads, and a little marbling in my butt, but more so in my thighs.) :tears: I hope it is possible to eliminate it, but I'm not sure if that is a possibility. I am hopeful though, and will work hard to achieve this. And of course I'd like to flatten my tummy ;)

In my younger years, I was very active and fit. I worked out regularly with weights and did cardio. As the time passed and the babies came, I got off track with my exercise and ate junk, where I never really had before besides the occasional splurge which was probably only once or twice a month. No weekly cheat day for me. I was hardcore you know!

Well that is where I've been and where I am. I just hope I can get back a little bit of my former fit self. I am a caterer by profession and that does keep me busy, except when I'm doing the book work. Lots of lifting of heavy items, lots of "running" around back and forth from kitchen to reception hall etc and then more lifting, stacking, picking up supplies. I'd say I'm crazy busy 3 days out of the 5, the three days I'm busiest I'm doing the lifting and running as mentioned earlier. The other two days are slow, I sit at my desk or in my chair on my laptop doing book work, planning menu's and getting my supply order ready.

So far I'm really enjoying my workouts.

Today I did an upper body workout. Spent about 40 minutes

Chest : Chest Press 3 X 12 45#
Chest : Incline Fly 2 X 12 10#
Chest : Lying Fly 2 X 12 10#
Back : One Arm Row 2 X 12 15#
Back : Bent-over Row (barbell) 3 X 12 30#
Back : Pull-up 2 X 12 50#
Back: One arm row 2 x 12 15#
Upper Arms : Triceps Extension 3 X 12 5 #
Upper Arms : Bench Dip 2 X 12 50#
Upper Arms : Curl 3 X 12 5#
Upper Arms : Curl 1 X 12 10#
Shoulders : Military Press 3 X 12 5#
Shoulders : Lateral Raise 3 X 12 5 #
Shoulders : Rear Lateral Raise 1 X 12 5

I did a lower body workout yesterday, and I'm still feeling the effects of it. My glutes are screaming!

Any vets out there please chime in with any advice or tips. I'd love to hear from you. Your expertise and input is much valued. I will also post my before pic[IMG]

I will ask my husband to take some better before pics front, side and back and also post those just to keep track of the progress.

I did yard cardio today! ;) It consisted of digging holes, planting plants, rapidly walking from the front of the house to the back, several times, transplanting some overgrown azaleas to the back yard flower bed.

I spent about 2 hours doing this, the weather was really mild and I sweated my berdonkie off! (well at least I hope so) :lol:

I didn't get to post yesterday cuz I was very busy, from sun up to sun down!

9/4/2009~ Off Day

REST DAY, Back in gym tomorrow! Can't wait!

Week three, Leg day today. here is what I did

Hips : Hip Abduction 2 X 12 2
Hips : Deadlift 2 X 12 25
Thighs : Full Squat 1 X 15 40
Thighs : Full Squat 1 X 15 50
Thighs : Full Squat 1 X 15 30
Thighs : Side Lunge 2 X 12 14
Thighs : Step-up 1 X 5 10
Calves : Standing Calf Raise 1 X 15 25
Waist : Crunch 2 X 15 0
Waist : Twisting Crunch 1 X 12 0
Waist : Lying Leg-Hip Raise 2 X 12 0

September 7, 2009

I worked shoulders at the gym and after that I got on the treadmill for about 25 minutes. I worked out a total of 40 minutes and burned 375


Shoulders : Military Press 3 X 12 15
Shoulders : Lateral Raise 3 X 12 5
Shoulders : Upright Row 3 X 12 25
Shoulders : Rear Lateral Raise 3 X 12 10

September 8, 2009 Tues

Total workout time 45 minutes burned 250 cals.

I worked Back and Biceps today. For my biceps I did Pyramid and Inverted Pyramid training, I will list the sequences below after back exercises.

Back : Front Pull down 1 X 30 40
Back : Front Pull down 2 X 12 40
Back : Seated Row (Wide Grip) 2 X 15 30
Back : Seated Row (Wide Grip) 1 X 15 40
Back : Chin-up 1 X 10 0
Back : Chin-up 1 X 5 0
Back : Chin-up 1 X 12 0

BICEPS:
Wide grip barbell curl *pyramid*
Set 1: 30# 6 reps/Set 2: 30# 8 reps/Set 2: 20# 10 reps/Set 3: 20# 12 reps

Seated Alternating dumbell curl ** Inverted Pyramid**
Set 1: 10# 12 reps/Set 2: 10# 10 reps/Set 3: 10# 8 reps/Set 4: 15# 6 reps

Standing dumbell hammer curl *pyramid*
Set 1: 15# 6 reps/Set 2 10# 8 reps/Set 3 10# 10 reps/Set 4: 10 15 reps

I noticed my left arm is significantly weaker. I wasn't able to do the last two reps of the alternating curls with the 15 pounds on my left arm, I had to get assistance from my hubby to squeeze out the last two reps, the right side was a breeze, no problems with that one, I even am working around an injury with my right arm, and I still had no problems lifting heavy and finishing the sets. I also had to use my right arm for assistance on the last few reps of the hammer curls for my left arm.

So I have a goal to increase the strength of my left arm in curls.

I worked chest & triceps today.

Chest : Bench Press 2 X 15 45
Chest : Incline Fly 3 X 12 10
Chest : Lying Fly 3 X 12 10
Chest : Incline Bench Press 3 X 12 20
Upper Arms : Triceps Dip 3 X 12 0
Upper Arms : Lying Triceps Extension 3 X 12 15
Upper Arms : Lying Triceps Extension 2 X 15 45

REST day today.

Another REST day for me today, also tomorrow too.

Next scheduled exercise day, Sunday! Can't wait, but I will ;) I need to rest though, my arms are killing me in the bend of my elbow and my biceps hurt.
I worked them out Monday! I must of really tore those fibers down.

Well see ya Sunday!

So happy to be back in the gym today. I did a killer leg circuit and I'm starting to feel the effects of it! I think I might do an epsom salt soak tonight! ;)

Here's what I did:

Deadlifts 20 reps, elevated toes 35# (2 sets)
Sled: Wide leg plies, 40 pounds 12 reps (2 sets)
Wide leg plies, 20 pounds, 20 reps (2 sets)
Single leg leg press, 20 pounds, 15 reps (2 sets) each leg
calves 20 pounds, 20 reps (3 sets)

Hamstring: machine single leg curl 20 reps each leg 10 pounds (1 set)
1/2 way hamstring curls 15 reps 15 pounds (1 set)
full extensions 15 reps (1 set)

Smith squat 70# 10 reps (1 set)
smith squat 50# 20 reps (1 set)
walking lunges 20 reps (1 set)
bench step ups alternating legs 20 reps (1 set)

ABS:
crunches 20 reps (2 sets)
leg raises 20 reps (2 sets)
raised leg crunches 20 reps (2 sets)

Week 4!!!
 

Week 4~ I can hardly believe it!! I had a great workout today at the gym, worked chest and triceps. My hubby really pushed me I'm glad he did, I'm so proud of myself and I am really loving this gym thing. It's kinda funny, cuz I really didn't want to do this gym thing at all! I always felt so self conscious and "weird" at the gym. My husband kept begging me, I'm glad he didn't give up asking me to go with him, I bet he was surprised when he asked again and I finally said yes, we've been going strong ever since. I really like working out with him, because I can go heavier than I normally would and I know he's got me if I fatigue out.

Here's today's routine
CHEST:
Chest press: 30 # 20 reps (set 1, warm up)/45# 12 reps (set 2)/8 reps 50# (set 3)/ 20 # 20 reps (set 4)

Incline Flies (pulley): 15# 12 reps/10 # 12 reps/8# 15 reps/10# 20 reps

Incline presses (pulley): 20# 12 reps/15# 15 reps/ 10# 20 reps/10# 20 reps

chest press (cables): 25#16 reps/35# 12 reps/25# 20 reps

Incline press: 45# 12 reps/35# 6 reps to burnout

TRICEPS
push downs with straight bar: 38# 16/28# 16/18# 20 reps/10 # 20 reps
angle bar push down: 30# 12 reps/20 reps 12 reps
skull crushers: 25# 12 reps
Assisted dips: 2 sets 12