Sorridere's Journey

Monday Night:

Machine:
Bench press: 50lbs
Lat Pull down: 60lbs
Pec dec fly: 60lbs
Seated row: 40lbs
Shoulder press: 30lbs
Tricep push down: 40lbs

Dumbells:
Curls: 10lbs per arm
Tricep extension (both arms together) 10lbs per arm
Side arm raise: 5lbs per arm
Tricep extension (one arm at a time) 5lbs per arm
Front arm raise: 5lbs per arm
Shrugs: 25lbs per arm (one arm at a time)
Bent over one arm row: 25lbs

My husband actually went with me on my walk, so we only went ½ mile. He hates going for walks. He always says there are plenty of good vehicles in the driveway so there is no point in walking!

Tuesday:
Lift lower body:
Squats 10 bar w/ 20lbs
Stiff Leg dead lift 10 bar w/20lbs
Walking lunges 10 w/ 2 10lb dumbells
On Machine: Laying Hamstring curl 40lbs
On Machine: Seated leg curl 60lbs
Side lunges 6 per leg alternating legs w/ 2 10lb dumbells

In between each exercise I did one of the following:
10 burpees
10 stair jumps
50 mountain climbers
1 min plank

Then I walked to the post office – ¾ mile

Today:
I woke up with really tired muscles today, but I couldn’t fall back asleep so I tried to run. It didn’t go very well. I got through half a mile, then I felt like I couldn’t run anymore. My legs felt so heavy. So I ran a few min then walked a few min to get through 2 miles. I stood pretty much the entire day yesterday so I think that was the problem. After sitting all day at work maybe they’ll feel like running again. Tonight - lift upper body.

I want to increase my weights on the bar, but the only other weights I have that fit on it are 8.8lbs, and I am worried about almost doubling what is on the bar now.
 
Good work... you seem to be doing really well. Keep up the hard work !!
 
Wed Night: Lifted upper body

Thursday: Decided to give my body a rest day hoping that would make my run better Friday morning. I rode in a semi all day long then sat on the couch and watched the olympics all evening, so I barely stood up or did anything all day.

Friday: My run went better than Wednesday's but still not as good as I had hoped. I ran 3/4mile in 7 min before I stopped and walked 1/4 mile, then ran 1/2 mile back in 5 min and walked 1/4 mile again before running the last 1/4 mile home. So all together ran 1.5 miles.

I might lift upper body tonight, I haven't decided yet. I am definitly taking both Saturday and Sunday off. No lifting or running. We'll see how that goes! Hopefully I will do better on my run on Monday. I think my body is just needing some rest.
 
Ok, I'm trying to do the clean eating thing I keep hearing about. I don't know much about it so I need you guy's help. I have been posting my diet in the team journal section, but no one responds to me there, so I thought I would post my questions here. PLEASE RESPOND!!!!! I'm desperate! :D Can you eat cheese? Do you know any good websites or books to help me out on what is allowed and what isn't? I've looked some, but most of the sites are trying to sell me their book or video or subscription to a magazine.
 
Ok, I'm trying to upload these pics for July and August updates. I've been messing with it for the past hour and a half and haven't got it to work yet, so I'll try it again.

Measurements for August:
Arms: 11.25
Chest: 34.25
Stomach: 34
Butt: 40.5
Legs: 24.5

The 1st 2 are August and the 2nd 2 are July. I can't see any differences in them though.
 

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I haven't updated this yet this week. I tried to on Tuesday, but with my luck as soon as I got it all typed out the website wouldn't work anymore.

I took Sat & Sun off. I have decided to change my routine to MWF lift lower body and TTS lift upper body and run b/c I work MWTh most weeks so this makes more sense.

Mon: Lower body lift. I did things differently this time. I usually do it as a circut, so I decided to try going through each lift 3 sets of 10 reps before going on to the next. It was easier, but it was boring. I added in kickbacks w/ cable attachment around my ankle, Step ups onto a folding chair w/ 2-10lb dumbells and calf raises. I continued to do the burpees, stair jumps, mountian climbers, and plank inbetween each set on the squats and deadlifts. I want to keep these exercises in my workout, but I'm not sure how to do that without the circut. What do you guys think? Are they worth keeping? If they are how should I incorperate them?
 
Tuesday: Run. I did pretty good, my 1st mile I ran in 9:15, then I walked a few min, ran .25mile, walked a few min again, then ran 1/2 mile back in 5:20. Overall I ran 1.75 miles. I was happy with it.

Lift Upper body: I did things a little different again. I kept it as a circut, but instead of doing the flys on the machine I did them on an incline bench w/ 2-10lb dumbells and I took out the tricep exercises and did them as their own circut at the end. Something I found in Oxygen magazine: a 9 week tricep program, that changes every 3 weeks. I think I'll give it a try.
5 tricep pushups on bench
10 overhead tricep extensions w/15lbs
20 tricep pulldowns on cable w/30lbs

Changing those 2 things made a difference! My triceps and the little muscle between the armpit and chest hurt yesterday. I could definitly tell I worked muscles I'm not used to.

I took Wed off because my legs, butt, and arms were all hurting. I'll be back at it tonight! Run and lift upper body.
 
You make kitty go purrrrrr.

And not just because of your bountiful booty. <3

P.S. Stop using machines. Seriously. If you like, I tell you exactly what to do for a much better workout that won't create nasty dangerous muscular imbalances.
 
sorridere said:
Ok, I'm trying to do the clean eating thing I keep hearing about. I don't know much about it so I need you guy's help. I have been posting my diet in the team journal section, but no one responds to me there, so I thought I would post my questions here. PLEASE RESPOND!!!!! I'm desperate! :D Can you eat cheese? Do you know any good websites or books to help me out on what is allowed and what isn't? I've looked some, but most of the sites are trying to sell me their book or video or subscription to a magazine.
Click to expand...

Just gonna assume you did see my reply to this, since you commented after I did in your new thread. Cheese is fine. I like extra old cheddar, 'bout an ounce a day. What I do is cook my cup of egg whites, and then I flip it, I stick the slices of cheese on top, and fold it over. It's fdelicious, and super easy. Throw some spinach in there as well if you like.

Also, send me a pm and I can totally throw a bunch of resources your way. :)

Just try to be a little more descriptive of what exactly you're looking for. Recipes and such? I've got.
 
I'm so exicited! I made it through a hard day of temptations. One of my coworkers bday was today, so they ordered pizza and a coconut cream pie (my favorite!) and I did not eat a single bite! I ate my sandwich like a good girl. Just a few min ago one of my other coworkers decided we all needed hot fudge sunday's from McDonalds. But I didn't eat one of those either. I had to sit and watch them eat in order to socialize, but I just kept thinking about what Red Panda said about envying them. I don't need that crap in my body and if I ate it, I would be in pain tonight. My body just can't handle that much crappy food anymore. Which is great, that keeps me from eating it, and gives me an excuse to tell people why I can't have some! :)
 
Thursday:
Ran: I went 3 miles. I wasn't running very fast so I decided to run 8 min walk 5, run 6, walk 4, run 4, walk 4, run 2, walk 2, run 2. Total distance of 3mi, run 22min, walk 15min. Not too bad, I went at an average of 10m/m pace.

Upper body Lift:
I did this about 30min after the run, so I was pretty tired. I did the circut 2 times through w/ 15 reps each. then the tricep circut as normal.

Yesterday I was planning on a lower body lift but I wound up having to go out of town and didn't get home until 10pm.

Today: I am planning on going for a run this morning and hopefully get an upper body lift done this afternoon.
 
I was so busy yesterday I only had about 10 min to exercise, so I went for a run, ran 1 mile in 9:15. Had a bad food day though, I had to go to a 2 yr old's bday party and then a cookout w/ friends last night. I've had a bad food week come to think about it. We ate out every night but 1 this past week. uggh. No wonder I'm feeling like crap this morning. I ate a salad before each meal and tried to either have chicken or a hamburger, but I know it still wasn't as healthy as it could have been. I just have trouble when going out to eat. I feel like since I am paying more for the food, I should be treating myself, or getting something better than a salad and a plain chicken breast. At least I've ate good the rest of my meals.
 
Sunday: I wasn't planning on working out today, but since I didn't really have much of a workout Sat and I really felt like lifting my lower body, I worked it pretty hard. I didn't lift any more weight, but I did 12 reps and held the positions longer and moved through them slower and I really felt it. By the time I got to the machine my legs were shaking!

Squats: 3X12 bar w/20lbs
Walking Lunges: 3X12 2-10lbs dumbells
Stiff Legged dead lifts: 3X12 bar w/20lbs
Side Lunges: 3X12 2-10lbs dumbells
Machine:
Laying hamstring curl: 3X12 40lbs
Seated leg curl: 2X12 50lbs
Back kick w/ cable 3X12 20lbs
Calf raises: 3X12

In between each set of 12 I did 1 of the following in order:
Burpees 10
Stair jumps: 10
Mountian Climbers: 50
Plank: alternating between 1.5 min regular and 45sec each side
I did each of these 5 times throughout the workout.

I was exhausted after doing all of this, but it felt great!:)

Monday: Run. I decided since my butt and hamstrings were still sore from Sunday's workout, I would just do my version of HITT. I know it is not correct, but it's as close as I can do right now.

Jog 30 sec
Sprint 30 sec
Jog 30 sec
Walk 30 sec

I did this for 12 min. I got 1.25 miles. Then I jogged slowly the .25 mile back home and walked the dog 1/2 mile.

I was planning on doing my upper body lift in the afternoon, but I wound up being really busy.
 
Yesterday I was still not feeling up to par, so I tried to do a lower body workout. It didn't go so well. I felt like I had already done the workout when I started it!
Squats: 3X12 bar w/20lbs
Walking Lunges: 3X12 2-10lb db
Stiff legged deadlifts 3X12 bar w/ 20lbs
Calf raises: 3X12
Of course I did the Burpees, stair jumps, mt climbers, and plank between the sets like I usually do. I was so exhasted by the time I got done w/ the dead lifts I felt like I couldn't do anything. I think its just my monthly monster and I should be fine in a few days.
 
Wed & Thursday I took off. The weather here threw me for a loop. It was in the 90's on Tuesday, Wednesday the high was 64! And it was rainy and just cold and crappy out, so I really didn't feel like running outside. Friday it was nicer so I went for a run, but I guess the weather is going to stay cooler around here for a while, so I'll just have to get use to it.

Friday: Run. I ran 10 min, walked 5, repeated for a total of 30 min running. In the 1st 10min I ran 1 mile, 2nd & 3rd I ran .9 mile. So total 30 min run 2.8 mi= 10.7m/m. I had a side ache for most of the 2nd run, and when I started the 3rd run both of my sides hurt so bad! I wanted to stop but I told myself I was going to get all the way through it and I did. By the time I was 6 min into the last run my body stopped hurting and my legs felt like they were on auto pilot. It was such a wonderful feeling!

Upper body lift: For those of you that have been telling me to stop using the machine, I took a couple more exercises from it yesterday. I only did 2 on the machine, lat pull down and seated row. I still did it as a circut 3x12.

Bench press w/ 2-15lb dumbells
Machine: Lat pull down 60lbs
Machine: Seated row 40lbs
Shoulder press 2-10lbs db
Side raises 2-10lb db x12, 10x5 + 5x15, 10x5 +5x15
Flys 2-15lb db
Front raises 2-10lbs db x5 + 5x15, 5x15, 5x15
Shrugs 20lb db
1 arm bent over row 20lb db

Tricep Circut after above circut: 3 times through
5 tricep pushups
10 tricep extensions 15lb db
20 tricep pushdowns on cable 30lbs

Doing the workout w/ dumbells really works my chest muscles more than the machine did. I'm a bit sore there today!
 
Saturday: I had a total body workout by washing a semi truck and trailer by hand. I was dead after doing that!

I'm planning on going for a run today.
 
This past week I've been so busy at work I haven't had time to update this.

Sunday: My husband talked me into having a lazy relaxing Sunday with him which was nice.

Monday: Lower body workout - I didn't do much.
Squats bar w/ 20lbs 3x12
Walking Lunges 2-10lb db 3x12
Stiff leg dl bar w/20lbs 3x12
Side lunges 2-10lb db 3x12
Kickback w/ cable 20lbs 1x12
10 Burpees, 10 stair jumps, 50 mt climbers, 1 min plank like usual in between each set

Tuesday: Run - I ran 11min, walked 5 repeated 2 times. Total run 3.2 miles in 33 min =10.3m/m I felt really good while I was running and it just completely turned my day around and the rest of the day was fantastic! :)

Wednesday: I didn't exercise b/c I ate Mexican w/ my parents and it takes about an hour to settle, and I only had 30min right after I ate to workout in, b/c I went in the semi w/ my hubby and we didn't get home until midnight.

Tonight I'm planning on doing HITT unless it's raining.
 
Thursday: I tried to do HITT. I ran 1min, sprinted 30sec, jogged 30sec, sprint 30sec, jog 30sec, walk 30 sec then I repeated starting w/ sprint. Then I sprinted 30sec, jog 30sec, walk 30 sec repeated 4 times, jog 1 min.

I stumbled upon the Figure Athlete part of Testosterone Nation's website. It had a lot of helpful info on there, so I did some lifts they recommended.

DB Chest Press 2-10lb 3X10
Lat Pulldown 70lbs 3X10
Push ups 3X10
1 arm bent over row 40lbs 3X10
Lying triceps extension 10lbs 3X10

Friday: Lower body 1 min rest between each set
Squats 40lbs 4X8
Lying Leg curls single leg on machine 20lbs 4X8
Side lunges 2-10lbs db 4X8 per side
Deadlifts 40lbs 4X8
Plank 1min X4
X band walk 4X8

Read an article on figure athlete site
It claims that running is an advanced workout that you should only do after building strong muscles and included exercises to do to prevent running injuries. So I thought I would try them too.
Bulgarian Split Squat 15
Flutters 3X15
Glute Bridge 15
T Push up 6 per side
Prone Cobra hold 30sec rest 30 sec repeated once

This workout totally kicked my butt! My arms and legs and abs were so sore I didn't workout on Saturday b/c I needed the rest.

Sunday: Run
I ran 12 min walked 5 repeated 2 times. I ran 3.6 miles in 36 min = 10m/m. I was suprised I was able to do 10m/m considering it was 55 degrees out cloudy and 25mph winds. Not the best conditions, but I did it! :)
 
Sunday afternoon: Lift upper body 55sec rest between each set
Triceps push down 40lbs 4X8
Lat pull down 70lbs 4X8
DB bench press 30lbs 4X8
Standing chest pull 30lbs 4X8
Push ups 4X8
1 leg bent over row 15lbs 4X8
DB shoulder press 30lbs 4X8
Plank 1min X2
Lying DB triceps extension 15lbs 4X8
Flutters 3X15
Prone Cobra 60sec

Monday: Lower body lift 30sec rest between sets - I didn't have much time so I did 10 reps each as a circut twice
Squats 40lbs
Deadlifts 40lbs
Walking lunges 20lbs
Single leg lying leg curls 20lbs
Glute bridge
Plank - 30sec reg, 30sec right side, 30sec left side

Now off for a run!
 
Tuesday: Tried to go for a run. I ran 13 min at 10 m/m pace walked 5 min then ran 1/2 mile back in 6min! My stomach was hurting so bad! I don't know what was wrong but about 30 min after I was done it stopped hurting, so I'll try again tomorrow.
 
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