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Starting over. Again. But that is okay. Starting weight 283.5 lbs.
I will never give up.
Monday: Drink 20 oz H20; rest, mani/pedi, join livestrong.com and check out gym schedules.
Tuesday: 550am spin class + 30 oz H2O
Wednesday: 30 minutes walk + 30 oz H2O
Thursday: 550am spin class+ 30 oz H2O
Friday: 30 mins walk + 30 oz H2O
Saturday: 8am spin class or 30 mins walk + lift + 30 oz H2O
Sunday: 9am spin class or 30 mins walk + lift + 30 oz H2O
Treadmill: 48 mins (2.43 miles)
Arm Workout:
Bench Press 75 lbs x 8-12 reps x 3 sets
Tri Pushdowns 60/70 lbs x 10-12 reps x 3 sets
Lat Pulldowns 70lbs x 10-12 reps x 3 sets
Dumbell Bicep Curls (seated) 15lbs x 10-12 x 3 sets
IOWAS x 10lb x 10-15 reps x 3 sets
It has been a rough few weeks with the diet and exercise plan/routine. I hit a plateau, started nibbling more and making poorer choices and was exercising less and this all combined to make for a mental and physical plateau. The results haven’t been matching the effort (or the results that I want to see at least, lol).
I found myself overeating and realized that I was soothing myself! It was weird to be aware of that during the behavior and to realize that it worked for me in the past, but that it isn’t a long-term crutch that I want to revert to anymore.
The good news is that I am AWARE of what is going on with me more than ever before and I also realize that I have still made it to the gym 2-3/wk even in the midst of all of this. I also think that there’s alot more going on than just the weight battle. The weather is dark and cold, cold, cold. I haven’t seen the sun since…? That is hard for me. Also, work is ??? Not bad, but the people are what I love. The nature of what I’m doing isn’t all that engaging/stimulating so I have to push myself to do the details.
I met with my counselor today and we talked through all of this and then some and I came out of there and went home, changed and hit the gym hard. I don’t know why, but I’m just not going to give up. Actually I DO know why. Because I know how I felt when I got back from SAS. I was tired, lethargic, low energy and probably malnourished. I’m healthier today than I was 6, 9, 12 months ago and I don’t want to trade that away. Plus, I know that the laws of nature apply to me and though I can’t see it now, eat less+move more=weight loss, for EVERYONE, including me.
I’m BACK!! (and eating a salad and some soup. lol!)
8am: RVC 60 min Spin Class
9am: Arms Circuit
645am: Spinning
615pm: Stepmill (30 mins) + Arms
I can bench the bar + 35lbs=80lbs! Cool.
Originally uploaded by ciclismoindoor. *not my spin class!
8am: Spin Class
915am: Weights (Arms)
Went to spin class this a.m. at my main gym which is not where I take my MWF spin class. One of my colleagues who teaches spin wanted to check out the class and get some new tips. After a late night I didn’t think I’d make it but it was FUN!
The instructor was a tiny dynamo and very high energy w/o being annoying. I was worried when she said the music set was “Classic Rock” but the music was AMAZING! I loved it!
After the 60 minute class (which is 10 mins longer than my MWF class) Amy and I did a quick set of arms, and I got a new form called “Iowas” that nearly made my arms fall off!
Bench 2 sets at 65lbs; 1 set at 75 lbs
Lat pulldowns 3 sets at 60 lbs
Biceps Curls 2 sets at 30 lbs; 1 set at 40 lbs
Skull Crushers 2 sets at 30 lbs; 1 set at 40 lbs
Close Grip Bench Press 2 sets at 30lbs; 1 set at 40 lbs
“Iowas” 3 sets w/ 10 lbs weight plate
I skipped Karate and took a nap! Plus now my left hip is killing me and it is cold season so everyone is fighting off something!
I had a slimfast shake to get through the lifting at 9:15am and then hibachi chicken and rice at 5pm w/ some tortilla chips thrown in for good measure.
Sunday I want to spin again, but I should probably run and do abs. We shall see!
lol. I don’t think I’ve not worked out this long in a while, which in itself is a bit of a milestone. Last week was just kind of “blah” all around. I did enjoy turkey day with the family, but two days of traveling (weds/sat) left two days of sitting around–for some reason totally unmotivated–and chowing down. The good news is that I never sat down and just went crazy. I did eat a lot, but I grazed all day. The biggest things were stuffing and sweets which I rarely have in my normal day to day.
I hit the gym today after getting back to NH at 10pm last night. I tried something different with the cardio circuit that I read in Muscle & Fitness HERS. Basically I took two exercises and did them back to back then did another 2, etc. I did 3 groups of exercises and 7 different forms altogether. This was tough and harder to push through than my circuit. Plus I added a couple of forms that I haven’t been doing. I can tell I’ve lost some stregnth ground, but I’m psyched up to get it back and keep moving. I’m still stronger than I was last month or 90 days ago. I have to remember to give myself my “star” lol.
The scale at home is holding in the 259/260 range, I’m hoping that I’ve been burning calories more efficiently due to my weightloss and muscles and that its not muscle atrophy + fat gain!
Workout Log: [I am liking the cardio split still, keeps my workout ADD in check!]
Treadmill: 32 mins 1.53 miles (3.0-3.4 at 3.0 incline)
Weights:
Bench Press 30lbs x 8 reps x 3 sets; 25lbs x 8 reps x 1 set
Bicep Curls (standing) 30lbs x 12 reps x 1 set; 40lbs x 8 reps x 2 sets, 30 lbs x 8 r x 1 set
Cable Pressdown 60lbs x 15 x 1 rep; 70 lbs x 10 reps x 2 sets; 70 lbs x 12 reps x 1 set
Skull Crushers 30 lbs x 12 x 1 set; 30lbs x 8 reps x x 3 sets
Close Grip Bench Press 30 lbs x 12 x 1 set; 30lbs x 8 reps x 3 sets
Dumbell Flye 12 lbs x 10 r x 2 sets; 8 lbs x 15 r x 1 set; 10 lbs x 10 r x 1 set
Lat Dumbell Raises 8 lbs x 10 r x 3 sets; 10 lbs x 10 r x 1 set
Treadmill: 22 mins: 1 mile
Food Log:
I didn’t eat pre-workout (not hungry) but at 11:15, about 3/4 of the way through my lifting I was running out of steam: Slimfast
1:30pm: small piece chilean sea bass + small serving of green beans + small scrambled eggs and 2 small pcs bacon (sounds like alot, but it all fit on one of those salad/dessert plates).
4:45pm: apple sauce cup + Dole fruit cocktail cup
6:50pm: mini bag of 94% fat free popcorn
I was feeling a bit “off” emotionally, but I couldn’t put my finger on why. I wasn’t in the mood to hang out or talk to anyone so I just chilled out. I think I’m starting to wonder what I will do next. Will this contract last until May? Will I travel after that or stick around? Do I even want to travel long term again right away?
I think it is time for me to set some more concrete goals, as well as apply everything I’ve learned the last couple of years (or in a lifetime) to all the areas of my life but not sacrifice my number one goal of my physical health. I also came to a huge realization about how I approach tough situations and things that take a long time to manifest (i.e. weight loss) and I know I have to stick it out and try to make it as much fun as possible and make it a lifestyle change. I haven’t been 100% into karate in a few weeks and part of me is like “its taking away time from running/lifting” and part of me is like “uh, you haven’t been running/lifting more when you’re not at karate so….” My goal this week is to give karate my 100% attention while I’m there and just enjoy it. It isn’t a competition, I’m getting in shape, fellowshiping w/ cool people and getting more fit in general since it uses much different muscles and movements.
My goals for this week:
Sunday: cardio + lift (done!)
Monday: Spin + karate
Tuesday: Karate + Cardio
Weds: Spin + Lift
Thurs: Karate
Friday: Spin + Karate (private tutoring)
Saturday: Spin or Karate + Lift or Cardio
Whew. Damn I needed a good workout. I was not surprised that my lifting strength has decreased a little since it has been about 2 weeks; but I was surprised that my cardiovascular fitness is pretty good! Must be the spinning and karate! I hopped on the treadmill expecting to be huffing and puffing but jogged 16 out of 20 minutes at 3.0-3.3 pace at 2.0 incline. It felt great. My mood is definitely improved.
Stepmill: 30 minutes
Weight lifting:
Bench Press 20 lbs x 4 sets; 30 lbs x 1 set
Tri pulldown 40 lbs x 1 set; 50 lbs x 3 sets
Biceps curl: 30 lbs x 1 set; 40 lbs x 3 sets
Skull Crushers 30 lbs x 1 set; 40 lbs x 3 sets
Closed Grip Bench Press 30 lbs x 1 set; 40 lbsx x 3 sets
Lat Pulldown 50 lbs x 1 set; 60 lbs x 3 sets
Treadmill: 20 mins (nice jog at 3.0 w/ 2.0 incline)
Food Log:
10am: 1/2 Light & Fit Smoothie (70 calories)
1pm: Weight Control Oatmeal + 2 veggie sausage patties
145pm: 4 tortilla chips w/ salsa + 1 string cheese
—–
Goals for the Week (this will be interesting since its Thanksgiving week and I’ll be traveling!)
Sunday: Spin + Lift (legs)
Mon: Spin + Karate
Tues: Spin + Run
Weds: Spin or Run + Lift
Thurs: walk
Fri: walk
Woke up feeling funky at about 3am. Probably due to the cognac and medium rare burger I had last night. I guess my days of liquor and beef are over! Rolled around in bed until 10am trying to decide how I felt and if I wanted to workout before Karate, if I wanted to go to karate, how many calories I set myself back last night, etc.
Eventually I pulled it together.
1045am: Karate (moderate difficulty/cardio)
1215am: Weightlifiting Circuit
Jump Rope: 4 sets of 50-60 rotations between weight training circuits
Bench press: 3 sets at 20 lbs; 4th set at 30 lbs!!
21’s (Biceps): 3 sets at 30 lbs; 4th set at 40 lbs (tough!)
Closed Grip Bench Press: 3 sets at 30 lbs; 4th set at 40 lbs
Skull Crushers: 3 sets at 30 lbs; 4th set at 40 lbs
Triceps pulldown (rope) 4 sets at 40-60 lbs
Lat Pulldowns: 4 sets at 60 lbs!! I think this is a new high. I need to go back and look at workout logs.
Food Log
12noon: Slimfast Optima (drank on way to gym from Karate)
230pm: 2 string cheese + large slim jim jerky
530pm: Small Beef Stew
645pm: Sheppard’s Pie + Chic Pea Salad + Wine
900pm: small “no pudge” brownie
Karate was alot of fun again. Not as cardio intense today as it has been, more on techniques and stuff. I ran through the 15 basics over and over w/ Sensei Lucy and got a little bit of Bo training in at the end. I did have the energy to lift after karate but decided to hold cardio until Sunday or monday depending on how I feel tomorrow.
The scale is showing a little bit of a dip, but I haven’t broken into the 250’s yet which is my next milestone. at 250 lbs I’ll have lost 10% of my starting body weight. Yeah, no more cognac and burgers for me!
Despite travel, being out of town, work stress etc. I just couldn’t NOT go to the gym tonite. I felt full of nervous energy!
Treadmill: 30 mins
Weight Training Circuit (Arms): 3 sets of:
Bench Press (20 lbs, last set w/ 25 lbs)
Biceps Curls (30 lbs, 40 lbs)
Skull Crushers (30 lbs, 40 lbs)
Closegrip Bench Press (30 lbs, 40 lbs)
Shoulder Press w/ Dumbells (12, 15 and 20 lbs)
Definitely didn’t feel as strong after 7 days off from lifting. I missed it and could tell I was a bit weaker (I could be crazy), but I banged out 7 reps w/ 25 lbs on the Bench Press!
Precor Stepper (New machine): 30 mins
Even though I worked out (cardio only) last night. I somehow found myself at the gym saturday morning at 8:30 am to meet up w/ a colleague. I got her a guest pass to my gym and tomorrow we’re going to hers.
Step Mill: 25 mins
Arms Circuit: Lat Pulldowns, Tri-pushdowns, Bench Press, Biceps curls, upright row to overhead lift x 3 sets.
I completed all BP sets w/ the 20lb weight so I’m getting stronger!
I need to up my cardio but I feel kind of fatigued, I also need to hit my abs and do some pushups. But! I got my star today. And I have a 4pm massage!
