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

1. Lose between 5-10 body inches.
2. Consume between 1500-1800 calories.
3. Do not skip more than 2 workouts per phase, if I do use my off day to make it up.
4. Consume at least 3 Liters of water a day

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 - 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 .

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

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.

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 . It finishes off with abs for a well rounded lower body sesion.

Glad that it's over

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