pammiejoe6

listen to your body woman....rest up....sleep is mucho important!

Arghlita

Yeah, I've tried most of the different brands of syrup in regular and sugar free. My dad is diabetic and lives a controlled-carb lifestyle. I think Monin's fruit flavors are the closest to life, although they are harder to find than other brands. Most SF Vanilla tastes the same to me.

I'm so tired today that I did skip my workout and I'm dragging butt even though I've only been awake for 8 hours, so I'm sure I'm sick. Unfortunately I have homework due in 2.5 hours, so I can't sleep yet. I hope to get my lifting in tomorrow, although I may take it easy on my cardio afterwards.

I've discontinued the stimulant for a few days, but keeping up with the other supplements.

Arghlita

40 Degree Hack Squat
S1: 15 x 0 - m - form!
S2: 15 x 0 - h
S3: 15 x 0 - vh

My heart rate was elevated - the motion is getting easier but my heart rate is high enough that I don't want to increase weight.

Leg Extension:
S1: 12 x 20 - m
S2: 12 x 20 - mh
S3: 12 x 20 - m

Leg Press:
S1: 15 x 100 - m
S2: 15 x 100 - m
S3: 15 x 100 - m

Once again, the motion is getting easier but my heart rate is elevated.

Calf Press (same machine):
S1: 12 x 110 - m
S2: 12 x 110 - m
S3: 12 x 110 - mh

Tricep Pushdowns (angle grip):
S1: 15 x 40 - mh
S2: 15 x 40 - vh

Lying Two-arm DB Tricep Extension:
S1: 12 x 5 - mh
S2: 15 x 5 - vh

Cardio: No incline, 30min, 2.9mph/1.45miles

Note: If you can Leg Press 630lbs, even once, you can rack your own ****ing 45lb weights - all 14. Jack booty!

pammiejoe6

great job woman!

Arghlita

Thanks pammiejoe!

No DOMS from the leg workout Saturday... at all. For the first time since I started doing squats right and putting weights on the leg press. But my triceps are a little sore. I seem to be able to really get one muscle group every time. Maybe in a month or two I'll switch to a broaders (4 or 5 day) split so I can focus even better. Or maybe not because I'm not sure how I'd walk!

I so want to crawl right back in bed today!

Arghlita

Bench Press (db):
S1: 15 x 10 - m
S2: 15 x 10 - h
S3: 15 x 10 - vh

Flys
S1: 15 x 5 - mh
S2: 15 x 5 - mh
S3: 15 x 5 - vh

Military Press:
S1: 12 x 10 - mh
S2: 12 x 10 - mh

Side Shoulder Raise:
S1: 12 x 7.5 - mh
S2: 12 x 7.5 - vh

Dumbell Shrugs:
S1: 12 x 10 - m
S2: 12 x 10 - mh

Cardio:
Bike - 30min, lvl 4, 90-95RPM

Every exercise was right where I wanted it in terms of difficulty last night. AWESOME! Next week is the first week I will actually use the same everything, but if that goes well I'm switching to the Bench Press with the 20lb bar. I know 10 + 10 = 20 but it isn't quite the same exercise.

Arghlita

Cardio:

Treadmill - 20min, 1 mile/3.0mph, 4.0%
Treadclimber - 20min, 1.5miles, lvl 3, 13 incline, 100-110 RPM
Elliptical - 20min, 1.36miles, lvl 3, 50-55 RPM

Abs:

1 x 25 Crunches - m
1 x 25 Right Oblique, leg extended - h
1 x 25 Left Oblique, leg extended - mh (form)
1 x 25 Reverse - mh
1 x 25 Crunches - mh

Difficulty on everything good today - my heart rate stayed in fat burning range for the first 30 minutes and gradually climbed into suger burning range in the second 30 minutes. Next week may switch to 2 x 20 for the abs, but will continue with this for the week.

Arghlita

I have been working out!

Not as often as I wanted, but I haven't missed a lifting session in, oh, 2.5 months? And that's great. The cardio sessions I've slacked on in the past two weeks, enough of that though.

5/4/06

Assisted Chin-ups (weight minus assistance)
S1: 15 x 29lbs -m
S2: 15 x 29 - h
S3: 15 x 29 - vh

Seated Rows:
S1: 15 x 50lb - mh
S2: 15 x 50 - h
S3: 15 x 50 - vh

Lat Pulldowns:
S1: 15 x 50 - h
S2: 15 x 45 - mh
S3: 15 x 45 - mh

Barbell Curls:
S1: 15 x 8 - m
S2: 15 x 8 - m
S3: 15 x 8 - mh

Cardio 30minutes, bik, lvl 2, 80-85RPM

Arghlita

5/6/06

40 Degree Hack Squat
S1: 15 x 0 - mh
S2: 15 x 0 - m
S3: 15 x 5 - h

My heart rate was elevated, guess I'll just get used to that. I think I've got the form down enough to gradually add weights. Yes, I put two dinky 2.5lb plates on that huge heavy machine.

Leg Curl:
S1: 12 x 30 - m
S2: 12 x 35 - h
S3: 12 x 30 - h

Leg Press:
S1: 15 x 110 - mh
S2: 15 x 110 - mh
S3: 15 x 110 - h

Once again, the motion is getting easier but my heart rate is elevated.

Calf Press (same machine):
S1: 12 x 120 - m
S2: 12 x 120 - mh
S3: 12 x 120 - h

Tricep Pushdowns (angle grip):
S1: 15 x 40 - m
S2: 15 x 40 - mh

Lying Two-arm DB Tricep Extension:
S1: 12 x 5 - h
S2: 12 x 5 - vh

Cardio: No incline, 30min, 2.7mph/1.35miles

Goals for this week - get in the gym five times and get three full cardio sessions (one at home) in addition to weight training - leave all settings as is this week on weights, see how the difficulty is when also doing a full load of cardio.

DawnMarie

Doing great Arlighta! I see progress all over this log! Hey, weight is weight - 2.5 lbs or 50 lbs, you are making progress and that is what is important! And wow I saw that 60 min cardio session with some incline no less - awesome job!! I am proud of ya, keep up the great work!!

And great goal for the week!

__________________
Nov 2008 - ??? - IMPC '08 is on!
Nov 2007 - 158.4 lb - Saw Abs!
Nov 2004 - 282.5 lbs

My Transformation: Transformation Story

My Journal:
DawnMarie's Bounce Back Journal @ OSB

Arghlita

5/9/06

Bench Press (db):
S1: 15 x 10 - m
S2: 15 x 10 - h
S3: 15 x 10 - h

Flys
S1: 15 x 5 - mh
S2: 15 x 5 - vh
S3: 15 x 5 - vh

Why is this so freakin' tough anyway?

Military Press:
S1: 12 x 10 - m
S2: 12 x 10 - m

Side Shoulder Raise:
S1: 12 x 7.5 - m
S2: 12 x 7.5 - mh

Dumbell Shrugs:
S1: 12 x 10 - m
S2: 12 x 10 - m

Cardio:
Treadclimber - 30min, 2.3miles, 100-110RPM, 4 resistance, 13 incline, 247 calories (supposedly)

Arghlita

5/10/06

Abs:

1 x 25 Crunches - mh
1 x 25 Reverse - mh
1 x 25 Left Oblique, leg extended - h
1 x 25 Right Oblique, leg extended - h
1 x 25 Crunches - vh

What was so different? Well, I tucked my abs first (little trick I learned from www.t-tapp.com) and was more careful with my form - making sure not to puff out the muscles because who wants pouchy stomach muscles anyway?

Cardio:

Stairclimber - 10min, level 3

Oh yeah! I really did 10 minutes on the stairclimber. Now, I'm not up to 20 yet but I punked out after 4 minutes last time and was whipped. I could maybe have gone 5 more minutes, but deemed it more important to save something for the rest of the workout.

Treadmill - 25min, 1.3miles, 4% incline, 3.0-3.4mph
Bike - 25min, lvl 3, 90-100 RPM (the uprights are very different)

First hour of cardio for the week down!

Arghlita

DawnMarie:

Well, here's some background. In January of this year, a friend asked me to walk a half marathon with her. The date? March 17. I was at a point where walking for 45 minutes of the treadmill at a moderate pace was a grueling workout... but I said yes.

For the next 10 weeks I planned on 5-6 workouts per week - 4 mandatory walks and 2 bike/weight training sessions. I didn't nearly make it to all of my workout goals but I crossed that finish line in barely more than 3 hours. I really skimped on lifting and focused on walking, but I was up to 8-10 mile walks once per week. So one hour of cardio isn't that hard for me - I just rotate between machines to keep my interest and heart rate up. I find when I get bored I tend to slack off and moderate exercise is more boring to me than hard exercise.

And I thought to myself, if I can get off my butt for Nan to keep her company, why can't I get off my butt to look great for myself?

So here I am!

Thanks for taking an active interest. I mean it when I say I'm so inspired by you - seriously, your current pictures are close to my imagined "after!"

pammiejoe6

weight training rules! ( i hate cardio...lol)

keep up the great work woman!

Arghlita

5/11

Assisted Chin-ups (weight minus assistance)
S1: 15 x 29lbs -m
S2: 15 x 29 - h
S3: 15 x 29 - vh

Seated Rows:
S1: 15 x 50lb - mh
S2: 15 x 50 - h
S3: 15 x 50 - h

Lat Pulldowns:
S1: 15 x 45 - mh
S2: 15 x 45 - mh
S3: 15 x 45 - m * form

Barbell Curls:
S1: 15 x 8 - mh
S2: 15 x 8 - m - forearm/elbow pain
S3: 15 x 8 - mh

Cardio:
Treadclimber, 30min, 2.32 miles, 14% incline, resistance 4, "251 calories"

Almost up to the stairclimber.

Arghlita

5/12

Abs:

Reverse Crunch 2x20
Crunch 2x20
Right Oblique, leg extended 2x20
Left Oblique, leg extended 2x20

I did each exercise once then cycled through again. I felt really challenged on the second set, closer to muscle failure on abs than I have in a long time. This seems to work better.

Cardio

Elliptical 20min, 1.4 miles, lvl 3, 45-55 RPM, "262 calories"
Treadmill 20min, 1 mile, 3.5% incline, 3.0mph, "105.3 calories"
Bike 20min, 6.43 mils, lvl 4, 80-90RPM, "114 calories"

I don't buy the calorie estimates, I'm just keeping track to note changes.

Arghlita

5/13/06

40 Degree Hack Squat
S1: 15 x 10 - mh
S2: 15 x 10 - mh
S3: 15 x 10 - h

Form is becoming a concern now that I have enough power to lift sharply. Broke a sweat before the exercise was over - this week I REALLY will leave my two 5lbs weights on there and try to move slower.

Leg Extension:
S1: 12 x 25 - m - range of motion too short
S2: 12 x 25 - h
S3: 12 x 25 - vh

Leg Press:
S1: 15 x 110 - mh
S2: 15 x 110 - h
S3: 15 x 110 - vh

Once again, I need to slow down a bit - the temptation to move faster now that I *can* is a new one.

Calf Press (same machine):
S1: 12 x 120 - m
S2: 12 x 120 - mh - angled toes slightly out
S3: 12 x 120 - vh - angled toes slightly in

Tricep Pushdowns (angle grip):
S1: 15 x 40 - h
S2: 15 x 40 - vh

Lying Two-arm DB Tricep Extension:
S1: 12 x 5 - vh
S2: 12 x 5 - vh

Cardio: No incline, 30min, 2.8mph/1.4miles "108.8" calories.

DawnMarie

That is awesome that you did that for your friend and so glad you decided to apply that same dedication to yourself!! I was similar in that I'd always go after what I wanted 110% when it came to work, or school, or my family - but when it came to my health and fitness it just never made it to the top of the list. Congrats on making the committment and everything you've done so far! It's good that the cardio is not too much for you and you can vary it to keep it interesting and challenging. That can be hard sometimes - I hear that! Looks like you are making great progress on your lifting and really pushing yourself while still paying attention to good form - that is super! Great ab workout too! That is very sweet for you to say but you inspire me!! So let's both keep on keeping on and see how far we can get by November!! Woo-hoo!!!

__________________
Nov 2008 - ??? - IMPC '08 is on!
Nov 2007 - 158.4 lb - Saw Abs!
Nov 2004 - 282.5 lbs

My Transformation: Transformation Story

My Journal:
DawnMarie's Bounce Back Journal @ OSB

Arghlita

Well, I missed one cardio workout, although I did hoof it around the mall today for long enough to wear out my husband's knees. I made it to the gym all five times despite writing a midterm and having an allergic reaction to taurine (not fun).

Although I can see and feel my body reshaping, I admit that I'm disappointed by losing so little "weight" as my bodyweight is a problem for running and I'm wearing down my shoes super fast.

I feel like I've pushed to the very edge of what I can *consistently* lift. As in... some reps feel like they are on the verge of too hard for good form but overall I'm maxing out. I need to not add weight! And really slow down. I'm thinking of throwing in one week where I do some super slow reps with reduced total numbers and reduced weight just to get everything in line and shake things up a bit... maybe th