Michelle's quest to find her lost body-Pt 2
So I finally decided to create a gym log that is separate from my journal. A place that will hold me accountable if I skip workouts and a place to motivate and be motivated.
I'm not new to weight lifting but had taken a 1.5 break during maintenance and then a hectic, stressful home sales job. Now 50 lbs heavier and stress free from my job I'm working on me again. My program will be a 12 week challenge, taken in monthly increments. In 2003 I did the Rock Hard challenge and loved the results so I will be using a similar program. January 10th-February 10th- Month 1-Give me some muscles. Goals
Off to review workout sheets and plan my morning. Michelle |
Day 1- Weight 197.5
Measurements will be done tomorrow. 60 mins Firm It Up- Slim Series A lower body sculpting/circuit training routine that focuses on those problem areas. Since my heart rate is kept in the fat zone it also acts like a cardio workout. Walking up the stairs afterwards I can feel the muscles. Glad this is over. My little mini vacation last week had me hurting and drenched. I think I lost the .5 liter I drank before the workout. Ok missioned accomplished. Tomorrow Cardio! |
Day 2- AM Cardio
30 mins of Kickboxing For some reason I was drenched today, more so than when I do a 45 min session. Great workout. Tomorrow Upper Body |
Day 3- Push routine and Cardio
Workout consists of 4 sets, reps 15-20 Bench Press- 15/12/12/12- weights too heavy Incline Dumbbell Press- 15/13/20/20 Seated DB Press - 15/18/18/14 Dips :eek: - 15/15/17/15 Lying French Press- 8/14/12/10-Ouch! Cardio Intervals - 25 mins 1-3 Warm-up 3-4 sprint 4-6 walk/jog 6-7 sprint 7-9 walk 9-10 sprint-losing control of breathing here 10-12 walk- focusing on breathing 12-13 sprint-talking to myself in my head 13-15 walk 15-16 sprint-decrease speed to maintain full minute 16-18 walk 18-19 sprint-increase speed for 30 secs, drop for last 30 19-25 recover with focus on breathing Thank goodness I'm off tomorrow :D . |
Day 4- Off and Rest Day.
Day 5- Pull and Cardio Day 4 sets - 15-20 reps Arnold Press Bent Over Rows Seated Cable Rows Standing Upright Rows Incline DB curl Cardio Intervals - 25 mins 1-3 Warm-up 3-4 sprint 4-6 walk/jog 6-7 sprint 7-9 walk 9-10 sprint- 10-12 walk- 12-13 sprint- 13-15 walk 15-16 sprint- 16-18 walk 18-19 sprint- 19-25 walk |
Day 6- Saturday
Weight 195.5 25 Mins Cardio- Walk and Run on an Incline 8 min Buns-Ouch! 8 min Abs Feel great today! Enjoyed the workout. |
Day 7- Sunday -Off Day
Goal for today- take vitamins, drink at least 3 liters H2O, eat clean and let my body rest. |
Week 2- Day 8 - Leg Circuit
60 min Lower Body Sculpting routine w/my favorite squat nazi, Debbie. Great routine, great butt & thigh exercises |
Day 9 - Week 2
Week 2- RHC
Day 9- 30 mins Kickboxing 8 min Buns - So much pain for such a big muscle. |
Day 10
Med-heavy weights, 10-12 reps Bench Press-40lbs- 12/10/12/12 Incline DB Press- 40lbs- 11/10/10 Seated DB Press-30lbs- 12/8/9 Incline DB Flye-30lbs- 12/11/12 DB Lateral Raise-16lbs-10/12/11 Close Grip Bench Press-25lbs- 12/10/10 Cardio C 3 min warm up 3-3:30- sprint ~6mph 3:30 -4:30 walk 4:30-5:00 sprint 5:00-6:00 walk 6:00-6:30 sprint-7mph 6:30-7:30 walk- 7:30-8:00 sprint-8mph 8:00-9:00 walk 9:00-9:30 sprint-7mph 9:30-10:30 walk 10:30-11:00-sprint-8mph 11:00-12:00 walk 12:00-12:30-sprint-8mph 12:30-13:30-walk 13:30-14:00-sprint-7mph 14:00-15:00-walk 15:00-15:30-sprint-6mph 15:30-16:30-walk 16:30-17:00-sprint-8mph 17:00-18:00-walk 18:00-18:30-sprint-8mph 18:30-19:30-walk 19:30-20:00-sprint-7mph 20-25 walk |
Day 11- Off day
Day 12- Upper Body w/ 20 mins Cardio Since I'm currently on vacation I had to do a circuit type full body workout. 60 mins Circuit training w/light weights |
Switched my off days since I didnt want to inconvenience my nephew and take his room for exercise.
Day 13- Rest Day- Enjoyed the birthday party. Day 14- 30 Mins Kickboxing, Buns are sore from friday's circuit. End of week 2, I will take measurements when I return home this tuesday and weigh-in on friday. |
Week 3- RHC
The start of week 3. The month is moving quickly, better to be doing something than working on nothing.
Although I havent weighed myself or taken measurements, subtle changes are occurring with my body. I have lost several inches and my results are listed in my journal. This friday I will measure and weigh myself for my 3 week results. Monday- 60 min Lower Body Sculpting- Firm IT Up This routine has a killer glutes session that really hits the butt at every angle. It is truly a love and hate workout but great for toning down my curvaceous booty :D. It finishes off with abs for a well rounded lower body sesion. Glad that it's over :thup: |
Tuesday- Off day. Due to the 9 hr drive I was exhausted so I switched my workout days.
Wednesday- 25 min Treadmill , walk & jog uphill Tomorrow- Upper body |
Thursday - Heavy Weights - 6-8 reps
Bench Press-50lbs- 8/6/6/5 Incline DB Press- 50lbs- 8/6/5/4 Seated DB Press-30lbs- 8/8/6/6 Close Grip Bench Press-25lbs- 8/7/7/5 Lying French Press-25lbs-6/5/5 Walking lunges between sets of Press Calf Raises between sets of Close Grip & French Press Cardio C 3 min warm up 3-3:30- sprint ~6mph 3:30 -4:30 walk 4:30-5:00 sprint 5:00-6:00 walk 6:00-6:30 sprint-7mph 6:30-7:30 walk- 7:30-8:00 sprint-8mph 8:00-9:00 walk 9:00-9:30 sprint-8.5mph 9:30-10:30 walk 10:30-11:00-sprint-8mph 11:00-12:00 walk 12:00-12:30-sprint-8mph 12:30-13:30-walk 13:30-14:00-sprint-7mph 14:00-15:00-walk 15:00-15:30-sprint-6mph 15:30-20:00-cool down |
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