Friday, August 26, 2016

Friday, August 26th Workout - Cardio - 40 Minutes Arc Trainer

I seriously worked my butt off on this thing today, not only moving around the resistance but the incline as well!

Tomorrow morning I have the weight machines for 2 hours and then a day off.

Cardio Day - 40 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 40 minutes, distance: 1.24 miles, resistance: 3 minutes resistance on level 16, incline 8, 1 minute resistance on level 20, incline 10 - repeat, calories burned: 249

Stretch

Thursday, August 25, 2016

Thursday Weigh-In

Thursday Weigh-In:
08/25/2016:            +1 pounds
Total lost:               32.8 pounds
Current Weight:     197.2 pounds

So, the scale is up by another pound.

Now, I can make all sorts of excuses for this: I was away for the weekend and wasn't able to track food, I just started a really tough new workout that's making my muscles retain water, I'm still messing around with getting used to more carbs.... etc, but the truth is that I ate crap. I ate a lot of crap and that's why I gained weight.

I'm not going to lie about this. I did what I did and it is what it is. I just need to find a way to reign it in. I absolutely refuse to hit 200 pounds again. Just refuse to!

I decided to think about what I could do to stop with all the crap eating and I came up with something I've talked about doing for a while but have never actually done. Track absolutely everything I eat. I know that if I have to write it down and track it then I won't eat it. It's really that simple. And to go along with that, if I don't buy it, I can't eat it.

So I'm going to do a 30 day challenge where I track everything I eat every day. No excuses. If I eat something unhealthy or a large portion or anything, I HAVE to write it down and be honest about it. I think that's really going to make a difference for me.

Between that and being at the gym now, I'm almost looking forward to seeing what the scale will show next week.

Thursday, August 25th Workout - Full Body Weight Training

Today's workout was basically the same as Monday's only with me being more knowledgeable and reorganizing the weight machines in a more correct order. I also played with different weight amounts and noticed that I was able to up the weights on a few of the exercises.

I also now understand why my trainer recommends healthy carbs and our or two before working out. I don't think your stomach is supposed to growl during a workout and then be hungry enough at the end to consider eating anything and everything you see!

Full Body Weight Training - 2 hours, 10 Minutes

Arc Trainer - 10 minute warm up -0.25 distance: 1.38 miles, resistance: 2 minutes resistance on level 15, 2 minute resistance on level 18 - repeat, calories burned: 45

Band warm-up - 5 minutes

Basic Plank - 1x38 seconds, 1x25 sec, 1x24 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Chest Press Machine - 3 set x 15 reps: 1 x 25 lbs, 1 x 20 lbs, 1 x 15 lbs

Lat Pulldown Machine - 3 set x 15 reps: 1 x 45 lbs, 2 x 40 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 40 lbs

Chin Assisted Pullup - 1 set x 10 reps, 2 sets x 5 reps at 150 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 1 x 25 lbs, 2 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 2 x 40 lbs, 1 x 35 lbs

Leg Press Machine - 3 set x 15 reps: 3 x 100 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 set x 15 reps: 1 x 50 lbs, 2 x 45 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 55 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 55 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Ab Crunch Machine - 3 set x 15 reps: 3 x 55 lbs

Full body Stretch

Wednesday, August 24, 2016

Wednesday, August 24th Workout - Cardio - 40 Minutes Arc Trainer

The first full day of cardio at the gym went well. I went with the Arc Trainer:

"...The Arc Trainer, is scientifically tested to be gentler on your joints, burn 16% more calories than an elliptical, and is stronger and more durable than the leading ellipticals. On the Arc Trainer, the legs travel in a biomechanically correct path of motion. There’s less stress on the knees and more activation of the glutes and hamstrings."

I really liked it and will definitely be using it a lot!

Tomorrow my plan is the 2 hours on the weight machines and to start a fresh week of healthy, real eating and tracking everything.

I know the scale is still going up and I know it's due to my overeating. I just need to get it under control again and I know I can do it, I just have to try harder!

Cardio Day - 40 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 40 minutes, distance: 1.38 miles, resistance: 3 minutes resistance on level 15, 1 minute resistance on level 20 - repeat, calories burned: 267

Stretch

Tuesday, August 23, 2016

Tuesday, August 23rd Workout - Cardio - Outdoor Walk

My day has gotten busy with some unexpected things so I got in a 31 minute outdoor walk in the hospital parking lot while my Mom had her appointment. I was shooting for longer but they got her in sooner than planned. Also did a full body stretch!

Tomorrow my goal is cardio at the gym!

Also, holy crap does everything hurt from yesterday but in a good way and I can't wait to do it again!

Outdoor Walk:

Fitbit info:
time: 31 minutes, distance: 1.23 miles, steps: 3,005, calories burned: 189

Full Body Stretch


Monday, August 22, 2016

Monday, August 22nd Workout - Full Body Weight Training

Wow... my entire body feels like jello and I can just imagine how much I will hurt tomorrow but at the same time I feel great!

This week's workout plan is 3 days of body weight training on weight machines with another 3 days of cardio. Next week we'll start to break the workout plan up into body sections and more free weights and bands with cardio.

So today I had a bout 45 minutes of my trainer showing me how to use everything in the gym and how to do the various machines, then I did a 10 minute warm up on the Arc Trainer (an cross-trainer elliptical with skiing-like motions), about 5 minutes warming up with bands, 10 or so minutes doing the superman and plank and the rest of the time was spent on weight machines. I am exhausted but I loved it!

The next two days will be cardio because I need my 2 hour weight workouts to not be on the days that I work!

Full Body Weight Training - 2 hours

Arc Trainer - 10 minute warm up - moving levels and incline up and down every minute (I didn't log the details but will next time)

Band warm-up - 5 minutes

Basic Plank - 1x37 seconds, 1x28 sec, 1x28 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Seated Calf Raise Machine - 5 lbs weight on both sides - 3 set x 15 reps

Leg Extension Machine - 25 lbs - 3 set x 15 reps

Leg Curl Machine - 40 lbs - 3 set x 15 reps

Chest Press Machine - 15 lbs - 3 set x 15 reps

Lat Pulldown Machine - 40 lbs - 3 set x 15 reps

Bicep Arm Curl Machine - 15 lbs - 3 set x 15 reps

Tricep Extension Machine - 30 lbs - 3 set x 15 reps

Ab Crunch Machine - 50 lbs - 3 set x 15 reps

Leg Press Machine - 100 lbs - 3 set x 15 reps

Rear Delt Machine - 25 lb - 3 set x 15 reps

Pec Fly Machine - 40 lb - 3 set x 15 reps

Hip Abduction Machine - 40 lb - 3 set x 15 reps

Hip Adduction Machine - 40 lb - 3 set x 15 reps

Chin Assisted Pullup - 150 lb - 1 set x 10, 1 set x 5, 1 set x 3

Full body Stretch

Motivational Monday