Monday, April 22, 2019
Monday, April 22nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch
It felt great to finally work out again! I did have to drop almost all my weights due to how long it's been since I worked out but I know I'll build up again to it quickly. It also took a while for my body to warm up to working out and I really wanted to stop a few times during cardio but I kept going and I feel really good! Hopefully now I can get back into a routine of 5-6 days a week of workouts without a lot of breaks.
Looking forward to Pull Day A tomorrow!
Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 6 Minutes Total Time
Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank: 3 planks x 30 second hold
Walk in Place - 1 Minute
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 2 Minutes
Chest, Shoulders & Triceps: 1 Hour, 10 Minutes
Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 12 lbs
Barbell Flat Bench Chest Press - 3 sets x 12 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell
Standing Anchored Band Chest Fly w/handles - 3 sets x 12 reps: 3 x 30 lb band
Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 12 reps: 3 x 10 lbs
Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs
Anchored Band Lateral Raises w/small handle - 3 sets x 12 reps: 3 x 3 lb band (doubled over)
Dumbbell Skullcrushers on Bench - 3 sets x 12 reps: 3 x 8 lbs
Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 12 reps: 3 x 20 lb band (doubled over) + tricep rope (1.9 lbs)
Cardio: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.42 miles
Full Body Stretch (holding each stretch for a count of 15 per side) - 16 Minutes
Sunday, April 21, 2019
This has been a tough two weeks for the April yoga challenge. I had to take several days off due to being really sick and there were a lot of poses that needed to be modified or replaced because they were too difficult for me to do. I'm happy to say that I'm back on track with the poses now but I will continue to modify or exchange poses as needed.
Day Eight April Yoga Challenge - Scales Pose (Tolasana).
I did the modified version with my legs in a half lotus position, my hands on blocks and my body solidly on the floor.
Day Nine April Yoga Challenge - Upward Plank Pose (Purvottanasana).
Day Ten April Yoga Challenge - Camel Pose (Ustrasana).
I did the modified version with my hands on my butt instead of on my heels.
Day Eleven April Yoga Challenge - Boat Pose (Navasana).
Day Twelve April Yoga Challenge - Boat Pose (Navasana).
Day Thirteen April Yoga Challenge - Flying Pigeon Pose but I’m nowhere near being able to do that pose so I went with the basic Pigeon Pose (Kapotasana) instead.
Day Nineteen April Yoga Challenge - Dragonfly Pose but since I’m nowhere close to being able to do that one I went with the Eye of the Needle Pose (Sucirandhrasana) instead which is one of the preparatory poses for dragonfly.
Day Twenty April Yoga Challenge - Fish Pose (Matsyasana) which I modified with two yoga blocks under my upper back. I also did the variation with my legs crossed into half lotus instead of having them straight out in front of me.
Day Twenty-One April Yoga Challenge - Revolved Half Moon Pose but I did the regular Half Moon Pose (Ardha Chandrasana) with two yoga blocks (in the rain) because my back couldn’t handle revolving today.
Thursday, April 18, 2019
As I posted yesterday today I start my no-cheat healthy low carb lifestyle. I'm actually looking forward to this to see how well I can do and because I don't need to worry about cheat foods since I can't have them and it feels easier to just "forbid" those foods instead of worrying about how to fit them in and not binge.
I've officially regained 38.6 lbs since my lowest weight last May and I refuse to gain anymore. It's time to start losing again and to keep losing so I'm going to keep my goal in mind and work hard! I'm also going to start my workouts this coming Saturday along with the daily yoga poses and the 10,000 steps a day. I'm still somewhat sick and now dealing with back pain but it is slowly improving so that's progress!
Here are my starting number for this plan and I'll be weighing in on Thursdays, as I used to do, and taking measurements and body fat % once a month. I also plan to do my 25-day rewards and I've got two reward tank tops sitting in my room just waiting to be awarded because the rule is if I don't earn them I can't wear them!
Healthy Low Carb Lifestyle Starting Numbers:
Measurements: Change from 12/26/2018
Waist: 39.5 inches (+0.5 inches)
Hips: 42.5 inches (-2.0 inches)
Bust: 42.5 inches (-0.5 inches)
Chest: 35.5 inches (-0.0 inches)
Right arm: 13.5 inches (-0.0 inches)
Left arm: 13.5 inches (-0.0 inches)
Right thigh: 26.5 inches (-0.0 inches)
Left thigh: 25.5 inches (-0.0 inches)
Right calf: 16.5 inches (-0.0 inches)
Left calf: 16.5 inches (-0.0 inches)
Jeans Size: size 12 (no change)
Wednesday, April 17, 2019
... and the plan is definitely not working so it's time to suck it up, admit that I am a carb and sugar addict no matter how hard I try to fight it yet again and start fresh with a whole new plan!
My goal, as it has been all this time, is to get to a healthy weight and be fit, healthy and strong but doing low carb and "if it fits your macros" is not working. To be precise, the low carb would work just fine on it's own if I were to actually keep it to healthy low carb, it's the IIFYM that's throwing me off because I keep trying to convince myself that I can handle one slice of bread or one cookie or one whatever and... spoiler alert... I can't!
One piece of bread turns into half a loaf, one cookie turns into a dozen and basically I end doing what I've always done... overeating, binging and convincing myself that I can do better tomorrow. And then tomorrow comes and the whole thing starts all over again because I am a simple carb and sugar addict and I always will be.
On top of that I've been really sick so I decided to eat whatever made my throat feel okay which basically consisted of bakery items and ice cream so at this point in time I am totally and completely of track and I can't keep going this way. I'm sick and tired of losing the gaining the same 6-8 lbs since December. I'm sick and tired of nonstop headaches (which I'm convinced are coming from the white sugar and carbs). I'm sick and tired of none of my clothes fitting and being completely out of shape and I'm sick and tired of being sick and tired! It's time for a huge change and it all starts tomorrow with a new weigh-in, new measurements and a new plan.
So here it is: I'm going back to a "cheat free" diet plan/lifestyle change. I'm not going to do keto because I can't but I am going to do cheat-free low carb. I know I said I don't want to look at food as "good foods" and "bad foods" but at this point in time I have to.
The plan is to do this just like I did the cheat-free keto but keep it 40-100 carbs higher with those carbs only coming from veggies and fruit. No more bread, no more pasta, no more pizza; basically no more simple white carbs and sugars. I just can't handle them in any shape or form.
I'm still going to track calories and protein, fat, carbs, fiber and sodium. I'm still going to measure and weigh my food and I'm still going to use a lot of my keto recipes. I'll just be able to have things like sweet potatoes with my dinner. My goal is to get back to 3-4 veggies a day with high protein and I plan to keep this going until Christmas.
I've done this before with keto so I know I can do it again. I just need to detox from the simple carbs and sugars again but that will be good for me. Maybe someday I can work on incorporating some of those foods back into my life but right now I can't and I'm okay with this.
I'm also getting back to working out starting this weekend (I hope because I'm still sick). The gym isn't going to work so I'm going to focus on my home workout A-G plan and get going with that again plus start up the daily yoga poses and then 10,000 steps a day. I just need to get over this bug that doesn't seem to want to leave.
I honestly feel ready to do this now and I can't wait until I'm feeling better from both the illness going away and from finally eating the right foods and I definitely think it'll be worth it!
Sunday, April 14, 2019
At this point in time I am so sick that everything but resting and getting better is going on hold from dieting (because I'm eating whatever my throat and stomach can handle right now), to exercising to daily yoga poses.
I'm going to focus on getting better and getting done the general life things that need to get done and I'll get back on track with everything once I'm better. Hopefully this bug will be gone by the end of this coming week but Charles is headed into Week 2 of coughing and is even considering seeing a doctor so we'll see.
Once I'm better I'll start the weight loss plan over again fresh along with adding the gym into it and at least this illness gives me plenty of time to finalize how I want to handle my food and edit my gym workout plan.
I'll updated more once things improve!