Tuesday, October 17, 2017

Some General Life Updates...


I'm going to break this down to make it easier...

1) My face is almost back to normal and I'm not sure why. I don't know if it was the time, the meds, just a flare up of some kind that finally calmed down or a combination of any of those. The rash is completely gone although the hot, spreading redness still comes and comes and my cheeks still look a little "off." I'm still waiting for a call from the dermatologist but hopefully that will come today.

2) As soon as my face started to improve my back went out. Seriously... I reached for a cup and that was it, something locked up. This hasn't happened in a very long time and I felt like it it hit me out of nowhere. Luckily the pain is almost gone now and I'm hoping to work out again tomorrow.

3) Which leads me to.... I'm going back to the gym. I've had quite a few days to think about it and toss around the thoughts of gym and home and yesterday it just hit me. I was sitting, waiting for my mom's appointment to be done, and all I could think about was how much I missed the gym and how much I wanted to go back to it as soon as I can.

I think that no matter how hard I try to convince myself I’d be happy working out at home, the things I think about when my mind is clear and nothing is distracting me makes it pretty obvious where I truly want to be. So my plan is to go back as soon as my back is better (I'm shooting for tomorrow), and, to be on the safe side, I'm going to wipe equipment down before AND after touching it so that I don't pick up any illnesses.

The biggest thing I need right now is to work off this stress with exercise and the gym is MY place to do that. It's my therapy, my hobby, my relaxation and my place to push myself harder with every workout! I need it.

5) I joined another spoonie yoga challenge on Instagram and it starts today so I'll at least do a yoga pose today if nothing else. I'd rather give my back more time now to heal and rest than re-injure it and have to miss even more days in the long-run.

6) I'm seeing my therapist today and am looking forward to that. At least I'll just be able to get everything out of my head!

7) Things with food and weight loss are still going great so there's not much to say about that except that nothing tastes good and I keep running out of food that I can imagine eating. I know this is connected to being depressed but it's pretty annoying to start eating something and realize I really don't want it or like it anymore after two bites.

I think that's it for now!!

Friday, October 13, 2017

Doctor's Visit Updates and Plans... Long With Lots of Info!

Okay, I saw my doctor and went over my face issues, my labs and all sorts of stuff so there's some good news and some not so good news...

Good news first...

1) My iron count is great so I can cut my iron pill in half!

2) My cholesterol is even better than it was before the cholesterol med was cut in half so I can stop taking it altogether which was a HUGE goal for me with losing weight!!

Guys, this is so big and incredible to me! I've been on these meds for many, many years and wanting to get off tthem for a long time and this feels like such a huge step that I never would have reached without low carb and weight loss!!

3) He's insanely proud of my weight loss and no cheating and told me one feast day at Christmas won't hurt me! He knows I'll get all the way to goal weight and he is just super proud of me!!

Now the not so good news....

1) My sodium is low again... like, not good low, so I need to cut back more on my water and go over the lab results with my shrink the day I see him (over a week) because 2 of my meds could be contributing to this but this would also explain why I felt like passing out a bunch of mornings last week.

I have to watch it carefully to make sure I don't end up getting really sick and in the ER again with hyponatremia because that would be really, really bad. He also said I can try adding electrolytes to the water I am allowed to drink or to add sodium "vitamins" but he can't guarantee that will help.

2) He doesn't know what's on my face. At first he thought Rosacea but after seeing all my pics from the times it looks a million times worse than it did today, is sending me to the first dermatologist on his list who can fit me in the soonest so either Claremont or DHMC. Someone will call me on Monday.

3) He said my brain should not still be behaving the way it has been since the concussion (lots of forgetting things, missing words and sometimes sentences when typing, driving in the wrong direction than where you're supposed to going and a lot of other small things that are really starting to add up) and he may end up sending me to a neurologist but he wants me to talk to my shrink first to see if this could be because of the depression or my meds and to deal with the skin issue.

4) I do need to finish out the prednisone but he said I could cut it in half (I HATE how it's making me feel!!).

5) And here' a big one... because we're not sure what's happening with my immunity and my issues and my system right now, it's been suggested that it could better that I work out at home for now instead of risking going to the gym and possibly getting sick.

Which, I can live with that, because I have so much equipment and plans for working out at home, plus it gives me a chance to try and fall back in love with it again because if I can cut the gym out in the end, I might have to due to major financial reasons.

If I desperately miss the gym and can find a way to pay for I'll definitely keep it and go back as soon as I can but if I can love being at home then I may stay there. I'm not making any big decisions on it right now, just need to focus on one home workout at a time until we figure out what's going on with me!

So, that covers it for now, I think. I may end posting pics of what's been happening to my face, neck and chest later but it's basically half a spreading rash and half brightly red, quickly spreading... well... red, all across my face and down my neck into my chest. It's at its worst in the later afternoons and evenings and sometimes looks like my entire face has just suffered a severe sunburn and feels insanely hot and other time just looks like a rash. It's pretty bad.

Thursday, October 12, 2017

Thursday Weigh-In - October 12th - Eighteen Weeks Low Carb/Keto

Thursday Weigh-In - October 12th:
10/12/2017:                  -2.4 pounds
Total lost:                      60.4  pounds
Current Weight:            169.6 pounds

Wooohooo!! I am down 60 lbs and out of the 170's!! 60 lbs is the equivalent of these guys...


...it's also the weight on an elephants penis but I'm not looking up pics of that!! ROFL!!

I'm SO excited! I've been working on getting out of the 170's since mid-August and these last 10 lbs have taken me longer to lose than any of the other ones but I know that's normal and things will continue to slow down as I get closer and closer to my target goal weight. And, speaking of that, I am now only 39.6 lbs away from my current goal weight!! This is also a loss of 29 lbs in the 18 weeks of no cheating on low carb/keto.

I'm now a half pound away from being out of the obese BMI and into the overweight which hasn't happened for a good 15-16 years now!

I'm going to continue with my plan the way I have been and with breaking things down into 5 lbs segments which gives me little, attainable goals to focus on so my next short-term goal is 165 lbs.

In other news I ended up in Urgent Care yesterday evening because the rash on my face that I mentioned yesterday started spreading and itching like crazy. In fact, it moved a good 3 inches in the time I was in the urgent care office. I'm now on 3 meds including 2 antihistamines and an oral steroid (which is making me feel really sick) but it stopped the itching and things seem to looking slightly better right now but it's always worse in the afternoons and evenings so we'll see what happens tonight.

They know it's not viral or bacterial so I'm not contagious, but they don't know what it is. They're thinking maybe it's my body's reaction to the insane stress of this past week and it looks really bad. I still had plans to work out until the Prednisone started making me feel like crap and now I'm not so sure I can so I'm going to focus on getting better and get to the gym when I feel up to it.

I'm seeing my regular doctor tomorrow to go over everything and see if I'm on the right course of meds and hopefully we'll be able to see how my iron and cholesterol levels are doing after 6 months of cutting my cholesterol med in half and taking iron. I'm hoping I can get rid of the cholesterol one altogether!

I think that's it for today but I am psyched by this weigh-in!

Wednesday, October 11, 2017

125 days Low Carb/Keto Cheat Free!!!


Wow... 125 days low carb/keto cheat free! And there I was thinking I may not make it past day 30! But I did and I think I surprised everyone, including myself!

I can honestly say that it has gotten easier. There are still hard days, of course, this has been a really bad week so far so many reasons some of which include the awful depression (seeing therapist next week and shrink in a week and a half), my car needing a new alternator (weeee... watch the money drain from the savings account), something weird and awful going on with my face (we're currently suspecting rosacea and I'm going to spare you all the sight and not post pics here) that is progressively getting worse and worse (seeing my doctor on Tuesday) and makes me feel like all my beautiful, clear skin from the no cheating is gone forever into this mess of bumps, hives, dryness, redness and just... ick. Not being able to find time and energy for the gym (absolutely going tomorrow all else be damned!!) And.... some other stuff.

Anyway, all I've wanted to do this week (besides try and stop randomly bursting into tears) is eat carbs. Not just any carbs... ALL THE CARBS... I wanted to go and buy out the bakery section of the store, get warm, crusty bread, order a huge pizza and just eat until I felt better. Ahhhhh.... the memories. 

But did I? NO! And will I? Absolutely not! I know it's not the carbs that I actually want and it's not hunger, it's the memories of binging until I felt better, until my body and mind went numb from the carb and sugar rush and for a while, nothing else mattered.

But if I do that I'll be right back in the grasp of the carb and sugar addiction and I will not let that happen again. Not again and not anymore. There are other ways to deal with all this crap. I have a lot of them lined up as posted above and I know hitting the gym tomorrow will help me a tremendous amount. I just need to hold on until the gym, until I can get some decent sleep (was awake at 3am this morning and couldn't get back to sleep), until I can talk to my therapist, until the med change I ( know is coming... but, okay, this has veered of course so let's back up).

125 days. In that time I have not had more than 46 net grams of carbs on any one day and usually a whole lot less. I've lost a total of 26.6 lbs (based on last weeks' weigh-in and I'm expecting a good weigh-in tomorrow) and a total loss of 58 lbs. I'm down numerous sizes and inches. I've now hit 4 30-day goal days the last one of which was a sports tank top for working out instead of a weapon (which is what I'm doing for the next 100 days or more) as seen here...


(yes, yes, pj's and cat socks... I have no shame lol).

I have not binged a single time. Not once, no matter how badly it may have called out to me. I have lost weight every week for the past 17 weeks (and like I said, I expect a good loss tomorrow and, also, yes, I love parentheses lol). I have counted every last calorie and measured and weighed everything that I have eaten. Planned and re-planned and then re-planned some more, my meals and food for every day so I'm prepared. I prepped keto muffins and really need to go back to prepping other foods but I'll get there. I always knew how many calories, carbs, net carbs, fat, protein and fiber was in everything before it went in my mouth. Yes, that may seem obsessive but it works for me and I'm sticking with what works!

I have no current plans to stop at this time (although I do have a feast day planned for Christmas day... not a binge and eat all carbs day but just a day to eat the yummy Chinese takeout that the family eats, have one small dessert and be done). I'm also 58% of the way to my final goal!

The next 25 days should bring more success and, hopefully, some good changes with them and I'm actually looking forward to them!

Now bring on the gym because I NEED it!!

Sunday, October 8, 2017

It Creeps In When You're Not Looking...



... and you don't even realize it's here until you can't stop crying and nothing sounds or feels or tastes good anymore.

Depression can take everything from you... your positivity, your plans, your hopes, your dreams... the world goes gray and everything is harder to do, like you are slogging through the mud, like your legs are made of cement.

Food doesn't taste good, music doesn't sound right, your interest in the world, nature, exercise, health, weight loss, family, creativity and anything you normally love in your life fades away until there's a wall between you and the things you once loved to do.

It doesn't even have the decency to to come out and tell you it's coming. It rolls in like a fog, circling slowly higher and higher until suddenly you are coated and you can't see your way back to who you were before.

It doesn't matter how hard you try. It doesn't matter how positive your try to stay. It doesn't matter that life is going well and there's no reason why you shouldn't be happy. It just is what it is.

And now, now that it's here you can finally look back and see the build up that you wish you could have seen as it happened... slowly, brick by brick, step by step away from the you you want to be to the you you try and hold back with therapy and medication and hope.

And there is nothing you can do but call your psychiatrist and your therapist and go back to juggling medications and talking until something clicks and it recedes again like the tide, leaving you finally free to breathe again.

Depression takes everything from you.

Everything.

And no matter what you do, no matter how hard you try, you never know how long it will be until it's finally gone again.

Saturday, October 7, 2017

Gym Routine Planning and Other Details


And let's add "or planning my gym routine!"to that while we're at it!

So, the last two days have not been much fun for me physically. I was dealing with a really bad headache most of yesterday afternoon and evening and have spent all of today feeling pretty awful so I haven't worked out for the last two days.

I don't think I drank nearly enough water yesterday which has made me feel like crap today so I'm spending a quiet day at home, catching up on my water, watching horror movies (some of the slightly older stuff like the original Halloween movies and the original Friday the 13th movies) because, hey, it is October! Plus, it's not like I ever need an excuses to watch horror movies lol, and reorganizing and replanning my gym routine.

I messaged with my trainer today because I wanted to make a few changes, add some new exercises and maybe make my workout days a little shorter, or less packed anyway, and here's what the plan is now.

Instead of Push/Pull/Leg/Abs days A-D with 10-11 exercises a day, I'm now going to shorten my daily exercises to 7-8 (mostly 7 with 6 for abs) for each workout day, with about 2 exercises per body part and extend the workout cycle which will now be a 24 day cycle of Push/Pull/Leg/Abs A-F.

For example... on "Push Day" there is the plank (which I don't include in my exercise body part count, it just exists as an entity of is own - outside of abs days) lol. Then there are 2 exercises for the chest, 2 for shoulders and 2 for triceps. The days are almost all like that except Pull Days which occasionally have an extra exercise included here and there for forearms because those don't take as long as other things.

I'm also lowering my plank amount from 5 a day to 3 a day and changing up my sets and reps.

Instead of doing 3 sets of 15 reps an exercise (excepts the ones where I just go until "failure") I'll be doing 4 sets of 10 reps an exercise as well as doing the 5:5 tempo which is 5 seconds up and 5 seconds down on every rep. This gives me the opportunity to really focus on each rep and make it count for quality over quantity and if I were to do this with 10-11 exercises a day I would probably be in the gym 4 hours a workout if you include warm-up, cardio and stretch! And while that could be fun I just don't have time for that!

So far I've gone though and made a written list of every exercise for every day trying to keep a good mix of machines, dumbbells, cables and some body weight in each day and I think it's pretty well put together. Of course some things may change as I run through it the first time and I see what's working and what isn't but that's normal.

Personally, I like a visual workout routine to work from when I'm at the gym so now that the written routine is done, I'm putting it all together into a visual routine which, to be honest, will take a few more hours, but it will definitely be worth it in the end. Plus I absolutely LOVE planning and organizing workout routines! It's one of my favorite things to do these days!

My big hope is to feel totally better by tomorrow and start back at the gym then with the new Push Day A!

I'll keep everyone updated on how it goes!

Thursday, October 5, 2017

Thursday Weigh-In - October 5th - Seventeen Weeks Low Carb/Keto and Some Gym Thoughts

Thursday Weigh-In - October 5th:
10/05/2017:                  -1.0 pounds
Total lost:                       58 pounds
Current Weight:            172 pounds

Yes! I finally had a loss of a pound this week after 3 weeks straight of under a pound losses. I'm now only 3 pounds away from being out of the "obese" BMI and into the "overweight!" My short-term goal is still 170 lbs (I'm sure I'll get there eventually).

So that's a loss seventeen weeks in a row as well as a loss of 26.6 pounds in the 119 days of low carb/keto with no cheating!

Tomorrow is day 120 of no cheating which puts me at my next 30-day reward which is a really fun work out tank top! I'm very excited to get it and it should be here either tomorrow or Friday and then I'll post some pics of me wearing it!

Now let's talk working out, gym and mental health...


So for the last two days I've noticed I'm getting more and more down and sad and really wanting to give in and just drown myself in carbs. I was snapping at people, crying out of nowhere, whining and complaining and just not being me. Yesterday's home workout helped but not nearly as much as I thought it would.

Today was even worse and I was so tempted to buy bakery foods and just stuff myself that I can't even explain but I did NOT. I came home and decided to stop, think and figure out what was going on and it hit me... this started when I decided to give up the gym.

I don't want to give up the gym! I don't want to work out at home despite all the stuff I have here. I don't get the same kind of workout, I don't get the same kind of rush of endorphins and, damn it, I obviously need the gym for my mental health so I am going back tomorrow.

I'm paid up until January and by then I can find ways to pay for it. I can look for places in the budget to make more cuts, I can start saving money now for the future months and if I sell even one drawing that could cover 4-5 months of membership right there depending on its size so I'm going to keep going.

Unfortunately today is out due to several afternoon appointments but I will be back tomorrow afternoon after work to pick up with Leg Day B which is were I left off earlier this week.

I also talked to Charles about this and he is all for it since it affects my mood so much.

I'm so happy to be going back tomorrow and, suddenly, I don't want to make myself feel better with carbs! I just want to make sure my stuff is ready to go and be ready to work out!

From now on, leaving the gym will be the final action taken when the money situation gets worse. There are other things I can sacrifice and it's just not worth trying to stop going and then feeling like crap!

I think that covers it for now!

Wednesday, October 4, 2017

Wednesday, October 4th Workout - Push Day A - Chest, Shoulders & Triceps Plus Stretch

I had a great workout. I decided that even though I'm at home instead of the gym that's all the more reason to really push myself so I went higher on some of my weights than I ever had before and I feel amazing.

It was hard, there was grunting involved, lol, but I went slowly, kept my form and did really well. I'm going to hurt tomorrow and I'm going love it!

I went from 10 bs to 12.5 lbs on the flat dumbbell press, 8 bs to 10 lbs on the flat dumbbell fly, a black band (15-20 lbs) to a red band (25-30 lbs) on the band tricep pulldowns and think I can go even higher on it, 5 lbs to 8 lbs on the dumbbell tricep crossface extensions and 5 lbs to 10 lbs on the seated dumbbell press!

The only thing I didn't do is cardio but I'll get to that tomorrow or the day after because tomorrow has a pretty packed schedule. I'll definitely be doing Pull Day A tomorrow though!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hours, 37 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 16 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 90 sec, 1 x 75 sec 1 x 75 sec, 1 x 75 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 12.5 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 10 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x red band (25-30 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 10 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  1 set x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 8 lbs

Full body Stretch - 21 Minutes

Tuesday, October 3, 2017

Hey... Let's Go Ahead and Change Plans Again...


Sigh. Yes, I'm changing plans again due to several reasons one of which involves finances and one that involves feeling a need to stay closer to home and available at any point in time.

This is all the detail I'm going to go in on here right now but what it leads up to is going back to working out at home again. Which, I can live with. I love the gym but I also love my home workouts so whatever needs to be done right now is what's going to be done.

I'm not fully giving up the gym, I'm just switching to home workouts for now but I still really want to try for fasted cardio in the early mornings while my membership lasts. I just need to find that kick of energy first thing in the morning :/

Obviously I have really good equipment at home and plenty of plans that are ready go at the drop of a hat. Today I'm doing some yoga stretches due to a really bad headache but tomorrow I'll be picking up with Push Day A in my home workout again.

I'm positive I can work just as hard at home, I just need to really push myself. I'm still planning on working out daily (stretches count) and everything else I had planned before things changed, it'll just be at home and not at the gym for now and take it day by day.

Like I've posted before, it doens't matter where I'm working out as long as I keep working out!

I think that covers it for today!

Monday, October 2, 2017

October Plans and Goals

Ahhhh... October. It's my favorite month in my favorite season and I am pumped to make some accomplishments this month!

My goals are actually pretty simple:

1) Keep sticking with low carb/keto with no cheating (116 days today!!).

2) Keep working out every day, stretching and yoga included (6 days today!).

3) Keep hitting the gym as many days as possible!

4) Stick to my planned workout and NOT jump around from one thing to another!! That's going to be huge for me!

I actually thought about jumping around today and even spent some time checking out workouts that were preplanned and shorter than mine but then I had to stop myself and say "No. Stop. You have a good workout and you like it. Just run it for the next 6-8 weeks and then make something new."

NO jumping around lol!!

I'm also going to change my rewards for the next hundred days of no cheating. The last hundred days I earned a weapon every 30 days and that was fun but it's time for something new so I decided to go with funny/inspirational tank tops to work out in. I've already got my first one picked out which is good since my next reward is only 4 days away!

I'm thrilled with how the gym is going and I am loving my workouts. Yes, they're long and they're hard but I love challenging myself every day. My only issue right now is cardio (as I mentioned in my last workout post).

I like the treadmill but it's setting off the pain in the parts of my back that had injuries. The Arc Trainer is a great workout and I don't hate it, I just need to get used to it because, to me, it's a lot harder than the treadmill. I think I'll be able to do it if I just stick it out and take it slowly though.

I also need to work on posting in this blog more often and not just my daily workouts so I'm going to make an effort to come up with some decent content.

I think that covers it for now!

Monday, October 2nd Workout - Pull Day B - Back, Traps & Biceps Plus Stretch

My weights workout went great today but my cardio was awful. I managed all of 2 1/2 minutes on the Arc Trainer before my thighs started begging for relief so I stopped :/ I'm going to try again tomorrow and maybe lower the resistance and see what happens.

I'm also checking out some other workout plans that are made by the Fitness Food Diva (I've posted about her before over a year ago and I finally feel ready for her workouts) but I have a blog post about that coming up later!

Pull Day A - Back, Traps & Biceps Plus Stretch: 1 hours, 47 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed 3.0

Back, Traps & Biceps - 78 Minutes

Basic Warmup

Basic Plank - 1 x 92 seconds, 1 x 74 sec, 1 x 64 sec 1 x 61 sec, 1 x 62 sec

Airplane - 3 sets x 10 reps

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

Cable Bicep Curl - 3 sets x 15 reps: 3 x 30 lbs

Standing Cable Row - 3 sets x 15 reps: 3 x 40 lbs

One-Arm Dumbbell Upright Row - 3 sets x 15 reps: 3 x 12 lbs

One-Arm Dumbbell Preacher Curl - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Side Shrugs -  3 sets x 15 reps: 3 x 12 lbs

Dumbbell Concentration Curl - 3 sets x 15 reps: 3 x 10 lbs

Isolation Rear Delt - 3 sets x 15 reps: 3 x 3 lbs

Full body Stretch - 19 Minutes

Motivational Monday


Sunday, October 1, 2017

Sunday, October 1st Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

I had a fantastic workout today! I pushed myself harder on my weights than I had before plus I switched to the Arc Trainer for my cardio (I still warmed up on the treadmill though). The Arc Trainer is a lot harder than the treadmill but it's a lot safer for my back and knees and my trainer wanted me to switch to it. It was hard but it felt good. I managed 20 minutes on it today but I'm slowly be upping that amount and eventually I'll switch it up to a more HIIT workout as well. Today was just a basic one.

It also helped a lot that Charles suggested I get some Blue Tooth headphones so I could listen to music without worrying about the wire getting pulled out of the phone and those were great except for the part where they quit before my workout ended even though they were supposed to have a 4 hour charge. My plan is to go searching for ones that last longer on Amazon when I'm done with this post because I loved being able to listen to music while I did my weights workout!

And I hit 2 minutes on my first plank!!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed: 3.0

Chest, Shoulders & Triceps - 1 hour, 15 Minutes

Basic Warmup

Basic Plank - 1 x 120 seconds (2 minutes!!), 1 x 85 sec, 1 x 75 sec 1 x 74 sec, 1 x 58 sec

Superman Hold - 2 x 26 sec, 1 x 28 sec

Pec Fly Machine - 3 sets x 15 reps: 3 x 55 lbs

Supine Flat Bench Press Machine - 3 sets x 15 reps: 10 lb bar plus 5 lbs weight on each side

Cable Tricep Pulldown - 3 sets x 15 reps: 3 x 40 lbs

Flat Bench Dumbbell Chest Fly - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Tricep Kickbacks - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Front Raise - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Lateral Raise - 3 sets x 15 reps: 3 x 8 lbs

Overhead Dumbbell Tricep Extension -  3 sets x 15 reps: 3 x 12 lbs

Cardio - 20 Minutes:

Arc Trainer info:
time: 20 minutes, distance: 0.66 miles, resistance: level 15, incline 7, calories burned: 187

Full body Stretch - 19 Minutes