Carina's gym log (Big Loser wanna be!)
 

okay...
I decided I need to split off my journal into a gym log. Post workouts here.. and feelings and food in the regular journal...


... so here is my first entry.
I just came out of the (very small) gym here at work off my lunch break.


I did 25 crunches
2 sets of 12 butterfly machine things ~ 30lbs
1 sets of 12 chest presses ~30lbs
12 bicep curles at 15lbs
12 tricep things at 5lbs

...and that's it. I don't remember the name of 3/4 of the stuff I do, just know the muscle it works on. I haven't worked out in a gym in 2+ years.
My boyfriend showed me some exercies in his home gym a few days ago, but same thing.. he stressed which muscles i'd be working.. but didn't tell me the names of the excerise itself.. so I hope anyone who reads this can all hang in there w/ me!

Carina

:eek:

I'm starting out poorly here. nothing today. I need to get my behind moving... tomorrow I'll start walking/running.

Carina

Well.. I did a 5 min walk to park, ran 1 entire mile!!! and then walked back 5 mins.

way out of time so I couldn't walk more.. had to get to work, will start my gym workout Thurs.
Tomorrow have testing 9:30am til 3pm then work 3pm til midnight... will be all I can do to eat everything I need to!!

Carina

got out of testing a little early, managed to talk a 1/2 mile walk before work.

Oh, decided I'm going to go Salsa dancing tonight!! Will be a great workout!

Anyone in SE Michigan wanna learn? See www.salsadetroit.com lots of places offer free lessons in the clubs if you go early! It's great fun! If your a guy that wants to learn, take the lesson so you know the basic step and I can help u from there (a little, I'm not good at leading). What fun!!

Carina

Finally!

I can use this thing!! Yeah! I have a gym log! and it's being used!!!! :)

Yesterday -
ABS:
crunches (sitting on bench bringin in lower and upper body at same time) x15
traditional crunches x15
leg ups (laying w/ back flat on bench and raising legs up in air) x 10
side crunches - each side x10

LEGS -
squats - 3 sets of 8 at bodyweight
seated leg extensions - 3 sets of 8 at 30 lbs

BACK -
seated cable row - 3 sets of 8 at 30 lbs
front lat pulldowns - 3 sets of 8 at 40 lbs
shrugs - 3 sets of 8 at 30 lbs

ARMS -
seated alternating dumbell curls - 3 sets of 8 at 10 lbs per hand
drag curl - 3 sets of 8 at 5 lbs (because I think my form is bad, I need better instruction... anyone who can help w/ this one would be appreciated!!!


Today: Cardio

Warm-up
walk 1/4 mile
run 1 mile
walk 3/4 mile
cool down
30 mins total.

Yeah! Will be back to the gym for tomorrows weights!! :D

Carina

*** special thank-you to Built for sharing her beginning workout plan!***

You are so welcome!

Glad you're doing this - you will be SO happy with your progress, and it will happen FAST.

Take pictures, if you haven't already. I WISH I had.

- Built

Great suggestion I'll do pics on Thursday! Thanks for stopping by!

Carina

Today's workout!

ABS
bench crunches 20
traditional crunches 20
leg lift 20

LEGS
Split squats 2 sets of 10 on each leg holding 20 lbs
laying leg curls (for hams) 2 sets of 10 w/ 30lbs
SHOULDERS
dumbbell lateral raises 2 sets of 10 w/ 10 lbs
dumbbell military press 2 sets of 10 w/ 10lbs
CHEST
incline dumbbell flys 2 sets of 10 w/ 5lbs (don't have 8lb weights yet, need those)
TRICEPS
overhead tricep extensions 2 sets of 10 w/ 15lbs

I wanted to get another set of each in but ran out of time. I'll allot more time in the future for my workouts. I don't want to cut them short or make them feel crammed in!

I really enjoy this actually... am SOOO pleasantly suprised! Yeah!!

Saturday Jun 12, 2004
 

Today's workout :D

ABS
crunches 3 set of 20 (each set different type of crunch)
stretching

LEGS
Squats - 2 sets of 10 at bodyweight
1 set of 10 at 15 lbs
Seated Leg Extension
1 set of 10 ~ 30 lbs
2 sets of 10 ~ 40 lbs
lying leg curls
1 set of 10 ~ 20 lbs
BACK
seated back cable row
1 set of 10 ~ 40
2 sets of 10 ~ 50
front lat pull downs
1 set of 10 ~ 40
2 sets of 10 ~ 50
shrugs 3 sets of 10 ~ 30
ARMS
seated alternating dumbell curls
3 sets of 10 ~ 10
preacher curls
2 sets of 10 ~ 10
overhead tricep extensions
1 set of 10 ~ 15

Today's workout felt much better than my 1st two. By the last to reps of set 2 and 3 it felt really tough! I was told that's how it should be, so the increased weight and doing sets of 10 instead of 8, was a good move (I think!). I think I should increase my dumbbell curls to 12 or 13 lbs but only have dumbbells in multibles of 10, so I need to get another set to progress, going from 10 to 15 would be harder than I think I should do right now. I just want to build stregnth, but not do anything that would begin to bulk because I'm still to fat.. I want to lose more weight before I build anything!!

Hugs all!!

Carina

You can't bulk. You're a woman. The harder you try to build muscle, the more fat you'll burn.

Relax, and enjoy your lifting!

- Built

6/13/04
 

Built,
I'm glad you let me in on that! hehe.
I know that I hear TONS of "old wives tales" but never know how to tell them apart from the truth. If you know of reputable sites about lifting (especially for women) can you direct me to them for some fun reading?

Today I did 10 side situps on each side and 20 regular, total 40.
then had a brisk bike ride on a stationary bike for 15 mins. I wanted to get in more but it's been too busy.
for hams did 1 set of 10 ~20. Did 1 set of 10 ~40 lbs of an arm/shoulder exercise I don't know the name of, I'll try to show it w/ stick figures and see if someone can help me find the name of it. I was using a machine and sitting w/ back support and put my arms out like this --> l_o_l and bring them together in front of me. I keep my upper arm at a 90 degree angel from my body, and forearm is 90 degre angel from my upper arms. So they start out like the pic above and end w/ my arms both in front of my face. Thanks :o

I made it to my goal of 3 cardio and 3 weight workouts this week.. IF today's cardio can be concidered my "workout" I try to make sure my cardio sessions are 30+ mins not including my warm up and cool down.

Even if I don't include today's as a workout I still did a helluva lot better than any amount of excercise in any given week of the last year... so I'm still counting this as a success!! :cheer:

oh.. btw built... I took before pictures... If you want to see em you can PM me w/ your email address.. I'm not willing to post them for the general public though - they can see my afters :D

:rheart:
Carina

new week starting today... here's what I got done.

crunches 3 (different) sets of 15
stretches
split squats 2 set of 10 ~ 40lbs
lying leg extensions 2 set of 10 ~ 30 lbs
dumbbell lat raises 2 set of 10 ~ 10
military press 2 set of 10 ~ 15lbs
incline dumbbell flys 2 set of 10 ~ 10
incline dumbbell press 2 set of 10 ~15
overhead tri extenstion 2 set of 10 ~ 20
standing tri cable pull-down 2 set of 10 ~ 20

for the first time I can feel a burn in my tri's! Yeah! I want those to lose some of that oh so unflattering flab that women get there!

Carina

don't worry about bulk...
 

I'm glad to hear it's hard to bulk.. cuz it's the last I want to do. I want to have a minimal amout of defination when standing relaxed and very nice defination when flexed.
Before I get anywhere near there.. I need to get ALOT more fat off my body so you can SEE muscle! LOL

Thanks again!!
Carina

June 16 & 17, 2004
 

Tue the 16th - no excerise.. not feeling well.

Wed the 17th - still not feeling well, but sucking it up!
Crunches
right side 1x15
left side 1x15
reg 1x15
upper and lower together 1x15
stretch
squats 2 sets of 10 ~ 20lbs
seated leg ext 2 sets of 10 ~ 50
seated back cable row 2 sets of 10 ~ 50
front lat pull down 2 sets of 10 ~ 50
shrugs 2 sets of 10 ~ 40
seated alt dumbbell curls 1 set of 10 ~ 15 and 1 set of 10 ~ 10
preacher curls 1 set of 10 ~ 15 and 1 set of 10 ~ 10