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  #166   ^
Old Mon, Aug-20-12, 09:18
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
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8/19

1.5 mile walk with Chase (brisk pace)
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  #167   ^
Old Tue, Aug-21-12, 18:18
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

8/21 Strength day

12 minutes Arc Trainer resistance 25, incline 4

Overhead press with barbell
Triceps with barbell
Squats with barbell


Barbell chest press 40#
Lat pull to chin with barbell
Dead lift with barbell

Lat pulldown 1x15 ~ 40#, 2x12 ~ 45#
Chest fly
Leg press 1x15 ~ 150# 2x15 ~ 170#
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  #168   ^
Old Wed, Aug-22-12, 06:46
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
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8/22 Strength day

Functional trainer
-lat pullovers
-overhead squats
-torso twists - triggered pain in the left shoulder blade
-alternating chest press
-front lunges
-back lunges
-other exercises I don't recall
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  #169   ^
Old Mon, Aug-27-12, 17:16
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
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8/23 Strength day

Functional trainer - Paramount machine
Leg Press
Leg Extension
Leg Curl
Ab machine
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  #170   ^
Old Mon, Aug-27-12, 17:18
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

8/27 Cardio day

30 minutes treadmill 3.2 mph avg, 1.61 miles. I started at 3.2 and did ~15 minutes, then I tried bumping it up to 3.4 and my shin started hurting, as did my foot so I bumped it down to 3.0 and worked up to 3.3.

15 minutes Arc Trainer, Incline 4, Resistance 30 - .67 miles, strides/minute 90+, HR 150+ for 5 minutes, otherwise 140ish.

5 minute cooldown Arc Trainer

After effects: slight to minimum wheezing (exercise-indueced asthma). I felt pretty good emotionally - I had a couple of moments on during the cardio where my thoughts were negative - angry about work etc. Overall though, good.

Last edited by Gypsybyrd : Mon, Aug-27-12 at 17:29.
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  #171   ^
Old Tue, Aug-28-12, 19:29
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

8/28 Strength day

10 minutes warm up on treadmill ~ 2.0mph 1% incline

-Wall squats with bosu ball with 7.5# bicep curls 3x15
-Step ups holding 10# ball overhead 3x10 each leg
-Ball slams 10# 3x15
-One-arm ball throws 6# 3x15
-Pilates squats 3x15
-Standing upright curl with kettle bell 2x15, 1x12

30 minutes on treadmill, 1% incline, avg 3.1mph, 1.64 miles, HR 123-125 (65-70%)

After effects: mood going into the work out was high and afterward still moderately high. No wheezing.
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  #172   ^
Old Fri, Aug-31-12, 17:49
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
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8/31 Strength day

12 minute warm up on treadmill

Single arm lat pulldown - 10#, 3x15
Squats with barbell - 25#, 3x15
Bicep curls - 20#, 3x15
Bench press - 45#, 3x15
Bench rows - 20#, 3x15
Pilates squats - 30#, 3x15
Overhead dumbbell press - 15#, 3x10

15 minutes treadmill 2.5mph, 1% incline
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  #173   ^
Old Sat, Sep-01-12, 09:16
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/1 Strength Day

7 minute warm up Arc Trainer

Single leg press 3x15, 70#
Chest fly 1x1- 50#, 1x15 40#, 1x12 40#
Reverse fly 3x15 30#
Shoulder press front/neutral grip 1x20 30#, 1x7 40#, 1x8 35#, 1x12 35#
Tricep extension 2x15 30#, 1x12 30#
Bicep curl 1x12 30#, 2x15 30#
Ab machine 3x15 60#

30 minute Arc Trainer - incline 5, resistance 30

40 minute walk with Chase ~3.0mph
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  #174   ^
Old Mon, Sep-03-12, 19:51
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/3 Strength day

I almost think I should not even count today as a workout.

13 minutes Arc Trainer warmup - resistance level 30

Four corners (each exercise is outside at the corner of the building)
Corner 1: triceps dip 1x10 (this hurt my wrists so M changed it out); incline push-ups using back of a park bench 3x15
Corner 2: raised arm squats 4x15
Corner 3: modified burpee - squat, then to all fours, extend left leg back and switch with right leg, stand back up 4x10
Corner 4: raised leg lunge (foot on bench seat, bend rear knee) 4x10 each leg

Mood after workout: very negative. I was extremely self-conscious because this was outside. I'm barely able to be not self-conscious during workouts inside the gym. The honks and shouts and laughter didn't help. A shame too - I started out at the gym fairly happy and upbeat. I didn't put much effort into the workout - just didn't care.
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  #175   ^
Old Wed, Sep-05-12, 18:27
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/5 Strength Day

6 minutes warm up on Arc Trainer

Seated Row 1x15 ~ 100#, 2x12 ~ 100#
Chest Press 3x15 ~ 50#
Leg Press 3x15 ~ 190#
Shoulder Press 3x15 ~ 40#
Chest Flys 1x12 ~ 50#, 2x12 ~ 45#
Reverse Flys 3x12 ~ 40#

25 minutes Arc Trainer, Level 4, Resistance 30

Mood: good, upbeat going into it, still up afterward. Tired. Hard workout.
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  #176   ^
Old Fri, Sep-07-12, 20:55
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/7 Strength day

10 minutes warm up treadmill

Ball throws 3x20

Low step ups holding 25# kettle bells
-1x10 - normal step ups
-1x10 - one foot stays on step, front to back
-1x10 - one foot stays on step, side to side
-1x10 - one foot stays on step, diagonal
-1x10 - diagonal step ups - up one side and down the other

Wall squats with Bosu Ball
-3x15 with bicep curls
-3x15 with lateral raises

Floor leg extensions - lay on floor with calves on balance ball and brings knees to chest and extend back out.

20 minutes treadmill - 3mph

Mood: excellent, upbeat.
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  #177   ^
Old Mon, Sep-10-12, 18:40
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/10 Strength day

13 minutes Arc Trainer, level 4, resistance 25

Chest press 1x15~40#, 2x10~45#
Leg press 1x12~170#, 2x12!190#
Row 3x12~90#
Shoulder press 3x12~40#
Leg curl 3x15~60#
Leg extension 3x15~60#
Lat pulldown 3x12~50#
Ab machine 2x15~70#
Back extension 2x15~50#

13 minutes Arc Trainer, Level 6, resistance 30

Mood: before - great. After, angry.
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  #178   ^
Old Mon, Sep-17-12, 22:16
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/12 Strength day

Arc Trainer 10 minute L3R25 - warm up

Circuit:
Step ups 3x10
Kneeling plank 3x30 seconds
Lunges 3x20
One-arm row 3x15~15#
Jumping jacks 3x15
Swiss ball wall squat 3x15
Ball slams 3x10~6#
Ball throws 3x10~6#

Treadmill 10 minute 3mph 1%

9/14 Strength day

Arc Trainer 25 minutes L3R25

Barbell bench press 1x12~45#, 2x8~65#, 1x30~45#
Bar squat 1x15~45#, 2x15~55#
Seated overhead press 3x12~25#
Plate lat pulldown 3x15~70#
Ab crunch machine 3x12~90#

9/16 Strength day

Elliptical 11 minutes

Machines:
Chest press 3x15~50#
Seated row 1x15~100#, 2x8~105#
Leg press 3x15~190#
Shoulder press 1x12~45#, 2x8~50#
Lat pulldown 1x15~50#, 2x10~55#
Leg curl 3x15~65#
Chest flye 3x12~50#
Reverse flye 3x12~45#
Leg extension 3x15~65#
Back extension 2x15~70#, 1x15~80#
Ab crunch 1x15~70#, 2x15~80#

Treadmill 10 minutes 3.3mph 1%

9/17 Aerobic/Half-marathon training

Walking 96minutes 3.125mph 5 miles
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  #179   ^
Old Tue, Oct-02-12, 11:02
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

Hmmmmmm, I need to update this soon. I've been logging on my phone in iFitnessPro. Great app for tracking workouts.
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  #180   ^
Old Thu, Oct-11-12, 07:09
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
Default

9/18 Strength Day with M

Arc trainer 11 minute warm-up
Treadmill 10 minute cool-down

Dumbbell/barbell exercises

9/20 Strength day

Elliptical 10 minute warm up

Treadmill 36 minute cool-down

Circuit x3
One arm row 26#x15
Swiss ball wall squat x15
Lunges x10
Jumping jacks x15
Mountain climbers x15
Low side shuffle x15
Kneeling plank 30 sec
Step ups 7#x10

9/21 Misc.

Walking 25 minutes 3.2mph

9/22 Half Marathon

Walking 219 minutes 11.25 miles

Walking 30 minutes 1.2 miles

9/24 Strength day

Treadmill 10 minutes warm up

Elliptical 10 minutes cool down

Machine Chest Press 3x15, 50#
Machine Leg Press 2x15, 190#, 1 x10, 210#
Seated Row Machine 3x15 100#
Machine Shoulder Press 3x12, 45#
Lat Pulldown 1x12, 50#, 2x12, 45#
Machine Leg Curl 3x15, 55#
Machine Chest Flye 3x15, 50#
Reverse Flye 3x12, 45#
Machine Leg Extension 3x15, 55#

9/27 Strength day

Arc Trainer 10 minutes warm up
Treadmill 10 minute cool down

Circuit x3
Kneeling plank 30 sec
Step ups 2x20, 1x15
Mountain Climbers 2x20, 1x15
Jumping Jacks x15
Ball Throws 2x15, 1x20, 6#
Ball Slams 2x15, 1x20, 6#
Swiss Ball Wall Squat 2x20, 1x15
One Arm Row x15, 20#

9/28 Strength day w/ M

Arc Trainer warm up
Treadmill cool down

Cable machines and plate-loaded machines

Last edited by Gypsybyrd : Thu, Oct-11-12 at 07:26.
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