Saturday, April 21, 2018

Saturday, April 21st Workout - Gym Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I love the gym every day that I go but tomorrow I'm taking a much needed rest day partially because I need one and partially because we have a busy day tomorrow as it is. But I'll be back at it on Monday with Pull Day B!

Gym Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 2 hours, 14 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 12 Minutes

Basic Warm up (including heavy ropes)

Supine Flat Bench Chest Press Machine - Wide Grip - 4 sets x 10 reps: 4 x 20 lbs + 10 lb initial weight

Pec Fly Machine - Seated High - 4 sets x 10 reps: 1 x 55 lbs, 2 x 45 lbs, 1 x 40 lbs

1-Arm Cable Shoulder Front Raise w/handle - 4 sets x 10 reps: 4 x 10 lbs

Cable Tricep Pushdowns w/tricep rope - 4 sets x 10 reps: 2 x 50 lbs, 1 x 45 lbs, 1 x 40 lbs

Cable Internal Shoulder Rotation w/handle - 4 sets x 10 reps: 1 x 15 lbs, 3 x 10 lbs

Seated Bench Dumbbell Arnold Shoulder Press - 4 sets x 10 reps: 4 x 10 lbs

Seated Bench Overhead Dumbbell Tricep Extension  - 4 sets x 10 reps: 4 x 15 lbs

Dumbbell Pilates Boxer - 4 sets x 10 reps: 4 x 3 lbs

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 1.05 miles, resistance: level 16, incline 8, calories burned: 242

Full Yoga Stretch - 32 Minutes

Friday, April 20, 2018

Friday, April 20th Workout - Gym Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch

I had another great day at the gym and really pushed myself on the Arc Trainer! I think that's going to be my chosen method of cardio over the treadmill on most days!

Tomorrow I have Push Day B and then a rest day on Sunday!

Gym Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch - 2 hours, 3 minutes

Upper, Lower & Obliques: 58 Minutes

Basic Warm up (including heavy ropes)

Forearm  Plank - 4 sets x Failure: 1 x 102 seconds, 1 x 90 seconds, 1 x 78 seconds, 1 x 70 seconds

Ab Crunch Machine - Knees Bent: 4 sets x 10 reps: 2 x 70 lbs, 2 x 65 lbs

Standing Cable Oblique Crunch w/handle- 4 sets x 10 reps: 4 x 50 lbs

Triangle Crunch - 4 sets x 10 reps

6-Inch Hold - 4 sets x Failure: 1 x 20 seconds, 1 x 22 seconds, 1 x 18 seconds, 1 x 19 seconds

V-Crunch - 4 sets x 10 reps

Dead Bug - 4 sets x 10 reps

Prone Side Reaches - 4 sets x 10 reps

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, distance: 0.79 miles, resistance: level 16, incline 8, calories burned: 267

Full Yoga Stretch - 30 Minutes

Thursday, April 19, 2018

Thursday, April 19th Workout - Gym Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

I had a fantastic Leg Day A workout at the gym and while I'm not sure I'll be able to to walk tomorrow, I loved it! Even those freaking walking lunges!

I did the treadmill again for my cardio workout but my back started acting up by 30 minutes in (so I stopped it there) so it's probably back to the Arc Trainer tomorrow if my legs can handle it.

Abs Day A tomorrow!

Gym Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Yoga Stretch: 2 hours, 10 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 1 Hour, 10 Minutes 

Basic Warm up (including heavy ropes)

Leg Press Machine - Shoulder Width Foot Stance -  4 sets x 10 reps: 4 x 80 lbs

Leg Extension Machine -  4 sets x 10 reps: 4 x 55 lbs

Leg Curl Machine -  4 sets x 10 reps: 1 x 60 lbs, 3 x 55 lbs

Dumbbell Walking Lunges (dumbbells down at sides) - 4 sets x 10 reps (each side): 4 x 15 lbs (up from 12 lbs)

Dumbbell Back Squat (dumbbells down at sides) - 4 sets x 10 reps: 4 x 15 lbs (up from 10 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 4 sets x 10 reps: 4 x 25 lb weighted plate (up from 10 lb plate)

Side Lying Hip Abduction with Ankle Weights - 4 sets x 10 reps: 4 x 5 lb ankle weights

Standing Dumbbell Calf Raise (dumbbells down at sides) - 4 sets x 10 reps: 4 x 15 lb (up from 12 lbs)

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.33 miles, Incline: vary - 4 minutes on incline 1, 1 minute on incline 2, speed: 3.2, calories burned: 204, steps: 3,223

Full Yoga Stretch - 30 Minutes

Thursday Weigh-In - April 19th - Week Twelve Strict Keto

Thursday Weigh-In - April 19th:                 
04/19/2018:                             -1.0 pounds
Lost Since 01/29/18 Restart  -13.6 pounds
Total lost Since 06/29/15:      -71.6 pounds
Current Weight:                     158.4 pounds
Days Cheat-Free:                        81 days

I finally had a good loss and while I'm happy about it I'm more excited about seeing developing muscles and how much stronger I am now which I think it's a great change! Yes, I need to lose more weight and I'm not stopping now but it's great to not be obsessing over every little number shift and change!

I'm mostly leaving things with food the same as they have been except that I actually need more calories and more protein if I'm going to be putting in around two hours at the gym a day so I'm figuring out how to take care of that. It's a fine line to walk because too much protein and too many calories mess up my weight loss but too little leave me starving and just wanting to eat everything in sight. I guess I'll just have to take it day by day until I find a good compromise between the two!

As for exercise, I am absolutely loving the gym and the only thing that I'm changing is switching my focus from 10,000 or more steps a day to getting in a really great cardio workout when I’m at the gym (plus nature walks once the weather warms up) since I have cardio options again and because of my ankle has been acting up again. I’ll be doing less steps and mileage but more fat burning and heart rate raising stuff so we'll see how that goes.

I've also been contemplating the idea that I may not be able to reach my goal weight and how to be okay with it if I don't. 130 lbs is good for my height (some would say it's even too high) but when I was 130 lbs back in high school that was a "skinny fat." There were no visible muscles and no exercise so I don't even know if I can get to that number again while working out like this and at 20-some odd years older. I'm going to try and not obsess about it right now though.

I really want to get into a healthy and no longer "overweight" BMI (I know, I know, BMI shouldn't always be trusted but I still want that "healthy weight" status) and that would put me at 141 lbs. So maybe if I can get there I'll reconsider my goal weight after that and see which way to go. In the meantime, wooohooo for the gym and muscles!

Wednesday, April 18, 2018

Wednesday, April 18th Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Yoga Stretch

I had another fantastic day at the gym and I'm very nicely sore from yesterday's workout!

I even managed 30 minutes on the Arc Trainer (instead of the treadmill because my ankle was acting up again). The last time I tried the Arc Trainer (it's like an elliptical but moves slightly differently) I managed 10 minutes and felt like I was dying so this was awesome! I also used the heavy ropes as part of my warm up and just had a great day.

Tomorrow is my weigh-in day and Leg Day and, God help me, I can't wait to tackle my legs at the gym! Wooohoo!!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Yoga Stretch: 2 hours Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Bird Dog - 4 sets x 10 reps (body weight)

Lat Pulldown Machine w/long lat bar - Wide Grip - 4 sets x 10 reps: 1 x 55 lbs, 2 x 50 lbs, 1 x 45 lbs

Bicep Curl Machine - 4 sets x 10 reps: 1 x 32.5 lbs, 1 x 30 lbs, 2 x 25 lbs

Machine Assisted Pull Ups - Narrow Grip -  4 sets x 10 reps: 1 x 100 lbs, 3 x 110 lbs

Cable Shrug w/accessory bar - 4 sets x 10 reps: 4 x 60 lbs

Cable Forward High Bicep Curl w/accessory bar - 4 sets x 10 reps: 4 x 35 lbs

Incline Bench Chest Supported Dumbbell Row -  4 sets x 10 reps: 4 x 15 lbs

Dumbbell Standing Hammer Bicep Curl -  4 sets x 10 reps: 4 x 12 lbs

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 1.04 miles, resistance: level 15, incline 7, calories burned: 257

Full Yoga Stretch - 30 Minutes

Tuesday, April 17, 2018

Tuesday, April 17th Workout - Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

OMG....I LOVE the gym!!!!!!!! (like I knew I would lol).

No matter how hard I tried to work at home it doesn't even compare to how I can push myself at the gym, I am hooked!! I was sweating more, breathing harder, working harder and really pushing myself and it felt great! Even the treadmill went really well so I'm glad I can incorporate cardio into my plan again!

It was also great to see everyone again and I was able to make sure my form was correct on a couple of exercises and that I was doing them right which was extremely helpful (and better than just trying to learn from YouTube videos).

I can't wait to go back tomorrow after work for Pull Day A!

Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 2 hours, 16 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 11 Minutes

Basic Warm up

Seated Chest Press Machine - Wide Grip - 4 sets x 10 reps: 1 x 40 lbs, 1 x 35 lbs, 2 x 30 lbs

Tricep Extension Machine -  4 sets x 10 reps: 1 x 55 lbs, 2 x 52.5 lbs, 1 x 50 lbs

Seated Shoulder Press Machine - Palms Facing Forward - 4 sets x 10 reps: 1 x 35 lbs, 1 x 32.5 lbs, 2 x 30 lbs

Machine Assisted Tricep Dips - Handles Facing In -  4 sets x 10 reps: 4 x 110 lbs

Dumbbell Incline Bench Chest Fly - Palms Facing In - 4 sets x 10 reps: 1 x 12 lbs, 3 x 10 lbs

Alternating Dumbbell Front to Lateral Shoulder Raises - 4 sets x 10 reps: 1 x 8 lbs, 3 x 5 lbs

Standing Dumbbell Scarecrow - 4 sets x 10 reps: 4 x 5 lbs

Side Lying Tricep Press - 4 sets x 10 reps (body weight)

Cardio - 35 Minutes:

Treadmill info from Fitbit:
time: 35 minutes, distance: 1.6 miles, Incline: vary - 4 minutes on incline 1, 1 minute on incline 2, speed: 3.1-3.3, calories burned: 250, steps: 3,932

Full Yoga Stretch - 30 Minutes

Monday, April 16, 2018

Monday, April 16th Workout - Full Body Yoga Workout and Stretch

Today is Day 1 of Week Seven of working out on my plan and this week will be my first workout week at the gym!

The stupid, awful, crappy weather kept me away from the gym today so I really focused on my yoga stretch routine (with 6 new poses instead of 2) and held each pose for 20 seconds this time around (20 seconds per side as needed).

I feel really good and even though I'm bummed about the gym I should be able to get there tomorrow!

Full Body Yoga Workout and Stretch: 50 Minutes Total Time
Mountain Pose
Neck Rolls
Neck Stretch (add opposite arm reaching out)
Overhead Triceps Stretch
Shoulder Stretch (add bending stretching arm)
Eagle Pose
Open Arms Chest Stretch Using the Doorway
Wrist Stretch (facing up and down)
Downward Facing Dog Pose
One-Legged Downward Facing Dog Pose
Dolphin Pose - NEW POSE
Warrior I Pose
Warrior II Pose (palms facing up or down)
Extended Triangle Pose
Extended Side Angle Pose
Wide-Legged Forward Fold
Crescent High Lunge Pose
Half Moon Pose (using yoga blocks as needed)
Forward Fold Pose (add hugging legs behind knees to the pose)
Chair Pose
Revolved Chair Pose
Intense Side Stretch Pose
Tree Pose
Lord of the Dance Pose (hold on to something as needed)
Warrior III Pose (hold on to something as needed)
Plank Pose - NEW POSE
Forearm Plank Pose - NEW POSE
Easy Pose With Ear to Shoulder
Seated Mountain Pose (with arms stretched overhead)
Seated Side Bend Pose
Cow Face Pose (use yoga strap as needed)
Half Lord of the Fishes Pose
Bound Angle Pose
Tortoise Pose - NEW POSE
Cross-Legged Forward Bend Pose
Lotus Pose (start with Half Lotus and carefully work up from there)
Hero Pose (using blocks and bring tailbone in and up to take pressure off the knees)
Camel Pose - NEW POSE
Child's Pose
Extended Puppy Pose - NEW POSE
Cat/Cow Pose
Thread the Needle (move far arm way over from opposite shoulder)
Cobra Pose
Locust Pose
Bow Pose
Bridge Pose
Upward Plank Pose
Knee to Head Forward Bend Pose
Boat Pose
Wide Angle Seated Forward Bend Pose
Pigeon Pose (slowly work on moving bent leg out more)
Supported Shoulder Stand Pose (use yoga blocks as needed)
Plow Pose (use yoga blocks as needed)
Reclining Bound Angle Pose
Knee to Chest Pose
Hamstring Stretch (use yoga strap and stretch leg across body to the left and right as well as straight up)
Eye of the Needle Pose
Supine Spinal Twist Pose (bend both knees to protect back)
Corpse Pose