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  #151   ^
Old Sat, Jul-07-12, 15:54
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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Thanks Mike - I appreciate the encouragement!
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  #152   ^
Old Sat, Jul-07-12, 21:28
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

7/6: Strength day

12 minute warm-up on Arc Trainer, with arms

Leg press 2x20 ~130#
Seated row 2x20
Lat pulldown 2x15
Leg extension 2x15
Chest fly 2x15
Reverse chest fly 2x15
Triceps machine 3x15
Bicep machine3x15

20 minutes treadmill, 1% ~3mph

7/7 Cardio day

60 minutes treadmill 1% ~ average 3.24mph (spent 30 minutes at 3.4, some time at 3.5 and floated down to 3.0-3.2 the rest of the time)
5 minute cool down
total mileage: 3.43
max hr: 147 (while at 3.5mph)

I also used the lat pulldown machine to help stretch my back a little with torso twists.

My foot was hurting even at the outset today. It felt like the top of it and the ankle needed to pop. By about 40 minutes into the walk, my back was bothering me too, not just where I bruised it when I fell, but also all the way across the lower back slightly above the bruise.

7/8 update: first time ever, my hips are sore from walking yesterday. My foot still hurts. My back hurts less.

Last edited by Gypsybyrd : Sun, Jul-08-12 at 16:11.
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  #153   ^
Old Mon, Jul-09-12, 07:05
BigMikeNJ
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Plan:
Stats: //
BF:
Progress:
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Go get a massage or better yet have a special someone do it for u. Keep it up u r doing great!!!
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  #154   ^
Old Mon, Jul-09-12, 17:28
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/9: Strength day

15 minute warm up on Arc Trainer - x-country ski level

Squats - sit downs onto bench
Overhead press - free weights on inclined bench
Biceps curls
DB rows
Calf raises
Arms out to the side then up in front
Triceps - raise elbow and swing back

15 minute cool down on treadmill ~ 2mph
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  #155   ^
Old Wed, Jul-11-12, 07:15
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/10: Cardio

30 minutes recumbent bike ~9mph
30 minutes treadmill 3.0mph~1%
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  #156   ^
Old Wed, Jul-11-12, 17:34
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/11: Strength day

25 minutes on Arc Trainer, incline level 1 ~ avg 80 strides/minute

Chest Press 1x15~45, 2x20~40
Lat Pulldown 1x15~35, 2x20~35
Leg Press 3x20~150
Seated Row 1x20~80, 1x20~75, 1x15~75
Triceps 3x20~30
Biceps 2x20~30, 1x20~25
Chest Fly 2x20~35
Reverse Fly 1x20~20, 1x20~25

35 minutes on treadmill, including 10 minutes at 3.5mph, 10 minutes at 3mph and 5 minute cool down
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  #157   ^
Old Fri, Jul-13-12, 11:47
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/13 Strength day

15 minutes warm up on Arc Trainer

Chest press 1x20~35#, 1x15~40#
Overhead press 1x20~30, 1x15~35#
Seated row 1x20~65#, 1x15~70#
Lat pull down 2x20
Leg extension 1x20~65#, 1x15~70#
Leg curl 1x20#65#, 1x15~70#
Hip abductor 2x15~35#
Hip adductor 2x15~30#
Chest fly 2x15~40#
Reverse fly 2x15~30#
Biceps 2x15
Triceps 2x15
Leg press 2x20~150#

5 minute cool down treadmill
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  #158   ^
Old Sun, Jul-15-12, 21:55
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/15: cardio

Treadmill: 6 miles - 108 minutes plus .4 miles cool down

I started at 3mph, bumped it up to 3.2 at the 5 minute mark. After that I got up to 3.5, 3.6 and even 3.7. Over all, I did 12 (4 & 8) minutes total at 3.7, 20 minutes at 3.6, 30 at 3.5 and the rest at 3.2. I kicked butt tonight!
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  #159   ^
Old Mon, Jul-16-12, 19:14
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/16: Strength day

Paramount functional machine
Bicep curls
Triceps extensions
Leg raises
Shoulder raises
Arm raises
Chest flies

47 minutes treadmill - 2 miles
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  #160   ^
Old Wed, Jul-18-12, 20:18
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

7/17: Strength day

10 minutes warm up on treadmill

Lat pulldown
Chest press
Seated row
Shoulder press
Leg press
Chest fly
Reverse fly
Biceps
Triceps

5 minute treadmill cooldown
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  #161   ^
Old Mon, Jul-23-12, 13:41
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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7/18 Strength day

Paramount machine

7/20 Strength day

Paramount machine

7/22 on my own day

With bands:
Bicep curls
Overhead press
Chest Press
Torso twist
Chest Fly
Reverse Fly

2 hours swimming
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  #162   ^
Old Mon, Aug-06-12, 09:03
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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Two weeks summary:

7/26: walked 6-7 miles
7/28: walked 1 mile at 3.0 mph
7/29: walked 1 mile at 3.0 mph

7/31: strength training (machines) + 35 minutes cardio
8/2: strength training (Paramount machine)
8/3: strength training (Paramount machine + free weights)
8/4: walked 1.25 miles ~ 3 mph
8/5: walked 4 miles ~ 3.3mph
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  #163   ^
Old Mon, Aug-13-12, 19:48
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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Recap time.


8/7 - strength training with cable machine

8/8 - strength training - machines plus 30 minutes cardio on treadmill

8/9 - strength training + cardio 30 minutes on treadmill (1.82 in 30)
ab crunches with medicine ball
stepping jacks with 2.5# dumbell
ball throws
ball slams
wall squats with bosu ball - I was able to squat waaay deeper than 5 months ago!

8/11 - 8 miles in 2.5 hours plus .25 mile cool down
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  #164   ^
Old Tue, Aug-14-12, 18:15
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

8/14 Strength day

10 minutes treadmill 3.2 mph

Overhead press 1x15 30#, 2x15 35#
Row 1x20 70#, 2x20 75#
Chest press 1x20 35#, 2x20 40#
Lat pulldown 1x20 40#, 2x20 45#
Leg press 1x20 150#, 2x20 170#
Leg extension 1x20 60#, 2x20 65#
Ab machine 1x20 70#, 2x20 80#
Leg curl 1x15 60#, 1x10 70#, 1x15 70#

15 minutes treadmill 3.2mph
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  #165   ^
Old Sun, Aug-19-12, 09:57
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

8/16 Strength day

12 minutes warmup on arc trainer

Ball throws
Ball slams
Weighted walking

20 minutes treadmill - 10 at incline 2.2mph and 10 at 0 incline and 3.3mph

8/17 strength day

10 minute warm up on elliptical

Barbell squats
Barbell chest press
Triceps on the ball (lift dumbbell from behind head, up and over face)
Seated bicep curls
Bent over rows

8/18 cardio day

9 miles on the treadmill 2h42min plus 4 minute cool down at .18 miles
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