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treadmill: 22 mins

step mill: 20 mins

stationary bike: 5 mins

 

1015am: Treadmill 48 mins – 2.0-3.0% incline; 3.0-4.4 mph run/walk

1110am: Lift (Arms)

12am: new eliptical trainer machine (?) 5 mins

Today I did an alternate arm workout. I decided to do all exercises that I’ve never done before in my usual circuit/routine for the last couple of months. I figure all these magazines that I have been buying better pay of so I adopted some moves from this month’s Oxygen magazine.

Bench Press 65lbs x 12-15 reps x 3 sets

Chest Press 15lbs x 15 reps x 3 sets

Lat Raises (standing) 10lbs x 12-15 reps x 3 sets

Alt dumbell curls 10lbs x 12-15 reps x 3 sets

Hammer Curls (seated/incline) 10lbs x 15-18 reps x 3 sets

Tricep dumbell dip 10lbs x 15 reps x 3 sets

I’ll know tomorrow how well this worked. I did have to power through a couple of reps and by the 3rd set I just wanted to go home!

I had chicken, turkey and beef today so I didn’t adhere to pescatarian diet, but mainly b/c I don’t have any cash to go get fish, etc and I want to eat the stuff that I already have in the house. Funny that I still felt like I was breaking the rules.

I felt great after my workout and mentally I can tell the endorphins are worth the gym fee, the frustration and all the rest of it. I hope I can stay focused on being healthy versus being obsessed with dropping lbs. I didn’t get on the scale today and I feel like even if I never look any different (which I know won’t happen) this is worth it and I am worth it. I love how my body FEELS now compared to May when I got back from SAS.

Tomorrow if the snow holds off (lol) Amy is going to lead us in a 60-90 minute spin session. I checked my calendar and I’ve worked out 9 of the last 15 days! That is actually pretty damn good for as bad as I was feeling emotionally. Now I need to clean up my eating and stay focused through the holidays.

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!)

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

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

I’m on the road hanging with friends in DC. I flew down here Saturday (yesterday) and we’re at a Hampton Inn. I ate well for breakfast (oatmeal and fruit + coffee) and then jumped on the treadmill for 30 mins. I’m proud of myself. But I AM planning on drinking a lot of wine at this Jazz/Wine fest this afternoon!

I actually made it to the gym tonight! I went at about 9pm so I hope I can still sleep 🙂

Treadmill 33 mins

Abs: 4 sets on ab machine 30 lbs x 12 reps x 1 set and 50 lbs x 12-15 reps x 3 sets

Push-ups: 4 sets of 10. I could only do one set of 10 straight through. The others I had to stop and do 5 at a time!

I can tell I’m getting more cardiovascular strength. I can run at about 3.5 mph for up to 4-5 mins. I used the incline to get up to 4% and walk jogged at no less than 3.0 mph. It felt good. I felt like I could have “gone hard” but I decided to just go moderate so that I can recover from yesterday (I can feel it in my arms!) and so I can go hard on Thursday (tomorrow).

I am so proud of myself for going. In the face of dinner, the couch, some work I could be doing, jibber-jabbering on the phone…I put me first.

Whew. Went to the gym and hit the treadmill for 35 minutes and THEN went to an introductory Karate class. Damn, that kicked my butt. Karate made me feel so out of shape in so many ways, but I can see why this would be a great cross-training activity. I’m going to try it out for a month and see how I like it.

I also found out one of my colleagues is a spinning instructor on campus. She invited me to come and try it out and I plan to do that next week.

So, I’m working on it. The good news is that I’m down to 267.6  (about an 11 lb loss) and holding even though I’ve eaten a bit more heavy the last week/weekend. I’m alternately feeling good and feeling disheartened on how far I have to go, but I’m loving the “star” system and this blog.  Weight watechers gets going next Tuesday.

I am in NC taking care of some family business. I’m staying at the Marriott and I actually got up and went to the hotel gym!

I feel tired body-wise. I guess I’m still recovering from Weds/Thursday hard workouts, and not a great night’s sleep on Thursday night. Despite all that, I did have fries and a sub last night and guess what…It was goooood. I was feeling deprived, but now I’m back on track. I didn’t workout hard today, my body is just not into it and I left my iPod w/ my mom so my usual peppy tunes weren’t there to pick me up.

Treadmill: Reeeallly Slow walk 30 mins 2.2 mph; 1-9% incline
Lift: Arms
Lat Pulldowns 3 sets x 10 reps at 50 lbs
Tri Pushdowns 3 sets x 10 reps at 30 lbs

I need some water and some fiber and some fruit. But I count this as a success. I get a “star” for today!

My goal today is to eat “clean” including no potatoes, no white bread and nothing fried, get some fruits and veggies and lots of H2O and get a good night’s sleep.