Tuesday, August 29, 2006
Week 4
Weight = 143.8 Bodyfat = ?
Waist: -3cm Hips: -1.5cm Upper Thigh: -.5cm
Changed things up a little bit.
This is the last week that I will be looking at the scale for a while. I'm an impatient person and the scale measure is too slow for me and leads me to get aggravated and frustrated. I'm also not going to list bodyfat percentage anymore because the method by which I was getting that figure is too unreliable. It depends upon the level of hydration in my body and right now, with this heat, that level is very "fluid" due to sweating. Am relying on the tape measure for a while. Decided to use centimeters because it's more precise and the change is quicker (a little mind game with myself).
New workout schedule. I'm not looking at the days of the week anymore. I just work out every other day. Every third workout will require a change to keep with the "muscle confusion" theory of exercise.
Deleted the Inner and Outer thigh exercises. I suspect that they were aggravating my lower back issue. I will bring them back when I feel that my core muscles have been strengthened enough. To facilitate this, I have put 2 different types of Abdominal work in the cycle.
Also changed the way that I am doing the weights. On the Military Press and the Bicept Curls, I am alternating each arm while holding the opposite arm in a static position. I feel that this is keeping the muscles engaged constantly throughout the set. Kept the weights and reps the same. I must say that this way of doing the set is very challenging. My heartrate spiked to 177 during all sets of these exercises. Changed Tricepts to doublehand behind the head with a higher weight. This seems to also work the lats a little also. Upped the weight on the Upright Rows.
Here's the routine for the next 3 workouts
Lunges - 20 each side
Alternating Military Press - 15#db/12reps
25 leg extensions
Dbl. hand Overhead Tricept press - 10#db/12reps
25 squats
Alternating Hammerstyle Bicept curls - 15#db/12reps
25 crunches
Upright rows with two 15#db/12reps
3 cycles of all. Heartrate throughout 135bpms sometimes spiking to 177bpms.
Extended cardio time to 45 minutes. Heartrate throughout 160-165bpms. It's hard to carry a water bottle big enough in this heat.
I'm really enjoying exercising again. I am also beginning to see the changes in my muscle structure, particularly my shoulders. I feel that my shoulders and back are some of my best physical features so I'm glad to see the improvement. My legs are definitely stronger but there is still too much fat on top of the muscle to really see the difference.
Waist: -3cm Hips: -1.5cm Upper Thigh: -.5cm
Changed things up a little bit.
This is the last week that I will be looking at the scale for a while. I'm an impatient person and the scale measure is too slow for me and leads me to get aggravated and frustrated. I'm also not going to list bodyfat percentage anymore because the method by which I was getting that figure is too unreliable. It depends upon the level of hydration in my body and right now, with this heat, that level is very "fluid" due to sweating. Am relying on the tape measure for a while. Decided to use centimeters because it's more precise and the change is quicker (a little mind game with myself).
New workout schedule. I'm not looking at the days of the week anymore. I just work out every other day. Every third workout will require a change to keep with the "muscle confusion" theory of exercise.
Deleted the Inner and Outer thigh exercises. I suspect that they were aggravating my lower back issue. I will bring them back when I feel that my core muscles have been strengthened enough. To facilitate this, I have put 2 different types of Abdominal work in the cycle.
Also changed the way that I am doing the weights. On the Military Press and the Bicept Curls, I am alternating each arm while holding the opposite arm in a static position. I feel that this is keeping the muscles engaged constantly throughout the set. Kept the weights and reps the same. I must say that this way of doing the set is very challenging. My heartrate spiked to 177 during all sets of these exercises. Changed Tricepts to doublehand behind the head with a higher weight. This seems to also work the lats a little also. Upped the weight on the Upright Rows.
Here's the routine for the next 3 workouts
Lunges - 20 each side
Alternating Military Press - 15#db/12reps
25 leg extensions
Dbl. hand Overhead Tricept press - 10#db/12reps
25 squats
Alternating Hammerstyle Bicept curls - 15#db/12reps
25 crunches
Upright rows with two 15#db/12reps
3 cycles of all. Heartrate throughout 135bpms sometimes spiking to 177bpms.
Extended cardio time to 45 minutes. Heartrate throughout 160-165bpms. It's hard to carry a water bottle big enough in this heat.
I'm really enjoying exercising again. I am also beginning to see the changes in my muscle structure, particularly my shoulders. I feel that my shoulders and back are some of my best physical features so I'm glad to see the improvement. My legs are definitely stronger but there is still too much fat on top of the muscle to really see the difference.
Monday, August 21, 2006
Week 3
Kind of discouraging day. Although I can feel a change in my muscle structure, a noticeable change in the firmness of major muscle groups, I was disappointed at the scale this morning.
Weight - 145.2
Bodyfat - 29.8%
I spoke to Jacki after my workout and she suggested 2 things. Add a 4th day of exercise per week and quit looking at the scale and measure my progress via tape measure. My calorie intake at this point is a low as is healthy. Rationally, I know that I have only been back on the Synthroid for a month, so the levels are just now reaching were they need to be. Hopefully in the next 2-3 weeks, I should see more noticeable changes.
Lunges have finally gotten easier. I attribute this to my Quads finally kicking into gear. Added a 4th arm exercise and broke the inner/outer thigh routine into separate segments while also adding 3# ankle weights.
Here's the routine for this week
5 minute warm-up
Military Press - 15#db / 12 reps
15 lunges each side
Upright rows - 10#db/12 reps
20 squats
Tricept kick backs - 5#db/12 reps
Inner or Outer thigh lifts - 3# ankle weights/12 reps
Bicept curls - 15#db/12 reps
Inner or Outer thigh (opposite leg)(see above)
3 total cycles on 3rd cycle Ab work instead of thigh lifts
I'm tracking the time of the weight lifting and aerobic separately.
Weight segment - approx. 30 minutes Heartrate 139 - 165
Aerobic walk - 30 minutes Heartrate 150 - 163
Weight - 145.2
Bodyfat - 29.8%
I spoke to Jacki after my workout and she suggested 2 things. Add a 4th day of exercise per week and quit looking at the scale and measure my progress via tape measure. My calorie intake at this point is a low as is healthy. Rationally, I know that I have only been back on the Synthroid for a month, so the levels are just now reaching were they need to be. Hopefully in the next 2-3 weeks, I should see more noticeable changes.
Lunges have finally gotten easier. I attribute this to my Quads finally kicking into gear. Added a 4th arm exercise and broke the inner/outer thigh routine into separate segments while also adding 3# ankle weights.
Here's the routine for this week
5 minute warm-up
Military Press - 15#db / 12 reps
15 lunges each side
Upright rows - 10#db/12 reps
20 squats
Tricept kick backs - 5#db/12 reps
Inner or Outer thigh lifts - 3# ankle weights/12 reps
Bicept curls - 15#db/12 reps
Inner or Outer thigh (opposite leg)(see above)
3 total cycles on 3rd cycle Ab work instead of thigh lifts
I'm tracking the time of the weight lifting and aerobic separately.
Weight segment - approx. 30 minutes Heartrate 139 - 165
Aerobic walk - 30 minutes Heartrate 150 - 163
Monday, August 14, 2006
Week 2
Thought of something I should add to the breakdown, bodyfat percentage, uggh!
Weight this morning - 144.2
Bodyfat - 30.2% (6% increase since beginning of the year)
Increased weights and length of cardio segment. Squats are signifcantly easier but lunges are still killing me. Ran up and down my stairs 5 times for warm-up
overhead press - 13#s @ 12 reps
15 squats
bicept curls - 13#s @ 12 reps
12 lunges each side
overhead tricept push - 8#s @ 12 reps
Inner/outer thigh @ 12 reps
Repeat 3 times
walked for 25 minutes
total workout time = 50 minutes heartrate throughout 155-165bpms
The little niggling voice of doubt was talking this morning. Saying, Thyroid, thyroid, thyroid. You'll never get rid of this weight. But then I remembered how resistant my metabolism was last time,(my trainer actual said I had the most resistant metabolism she had seen in over 10 years of training) so chances are the thyroid thing was with me then. Kicking my metabolism into a higher gear should be easier this time because I am actually treating the hormonal imbalance now. Feel very focused. School starts Wednesday. Yea!
Weight this morning - 144.2
Bodyfat - 30.2% (6% increase since beginning of the year)
Increased weights and length of cardio segment. Squats are signifcantly easier but lunges are still killing me. Ran up and down my stairs 5 times for warm-up
overhead press - 13#s @ 12 reps
15 squats
bicept curls - 13#s @ 12 reps
12 lunges each side
overhead tricept push - 8#s @ 12 reps
Inner/outer thigh @ 12 reps
Repeat 3 times
walked for 25 minutes
total workout time = 50 minutes heartrate throughout 155-165bpms
The little niggling voice of doubt was talking this morning. Saying, Thyroid, thyroid, thyroid. You'll never get rid of this weight. But then I remembered how resistant my metabolism was last time,(my trainer actual said I had the most resistant metabolism she had seen in over 10 years of training) so chances are the thyroid thing was with me then. Kicking my metabolism into a higher gear should be easier this time because I am actually treating the hormonal imbalance now. Feel very focused. School starts Wednesday. Yea!
Friday, August 11, 2006
Week One
Weight 145.6 (Sigh!)
Only able to do a few thing here at home, but it makes for a good start.
Military Press - 10# dbs/12 reps
10 squats
Bicept Curls - 10#dbs/12 reps
10 forward lunges each side
Overhead Tricept press - 5#/10 reps
Inner & Outer thigh exercises
Repeat whole routine 3 times
Monitoring heart rate throughout. 145 - 165 bpms
Brisks walk around neighborhood for 10-15 minutes. HR 150-160
Total workout time = 40 minutes.
Monday, Wednesday, Friday workouts. 5 small meals a day again!
Some notes: Last year at this time I would be using 25 & 15 lbs weights. Running for 45 minutes or teaching a Kickboxing Class. Yes, teaching the class. Squats and lunges would have number in the 100's, no sweat. Now my butt aches and I can barely get down the stairs without falling. Oh! How the mighty have fallen, but Oh! How they shall climb up again!
Only able to do a few thing here at home, but it makes for a good start.
Military Press - 10# dbs/12 reps
10 squats
Bicept Curls - 10#dbs/12 reps
10 forward lunges each side
Overhead Tricept press - 5#/10 reps
Inner & Outer thigh exercises
Repeat whole routine 3 times
Monitoring heart rate throughout. 145 - 165 bpms
Brisks walk around neighborhood for 10-15 minutes. HR 150-160
Total workout time = 40 minutes.
Monday, Wednesday, Friday workouts. 5 small meals a day again!
Some notes: Last year at this time I would be using 25 & 15 lbs weights. Running for 45 minutes or teaching a Kickboxing Class. Yes, teaching the class. Squats and lunges would have number in the 100's, no sweat. Now my butt aches and I can barely get down the stairs without falling. Oh! How the mighty have fallen, but Oh! How they shall climb up again!
Thursday, August 10, 2006
Opening Remarks
It is widely known that people are generally more successful in any endeavor if they feel that there is some way to measure their accomplishment. Some way to be held accountable for their actions. It can take many forms, whether it be monetary pay-off or just personal recognition by peers.
I'm going to put it to the test here on the internet.
Backstory follows:
I am a 37 year old mother of 2. I moved from North Georgia to Southeastern Texas 3 years & 2 months ago. At that time I weighed between 155 - 160 lbs (height 5'6"). I've always had an interest in fitness and exercise but wasn't very successful at achieving anything through it. A year before I moved I had started training in Tae Kwon Do and loved it. When I resumed my training in Texas, I discovered that the school I was training at was much more "fitness" oriented than the one I had come from. I like to train hard and I thought that this was really cool. I also discovered that my next door neighbor was a personal trainer and nutrican expert.
To make a long story short, I began training with my neighbor 3 times a week during the day and attending Tae Kwon Do twice a week at night. In roughly 2 & 1/2 months time I had dropped to 135lbs. I exercised all the time and felt great. There was still about 5 - 10 lbs I would have liked to lean down, but all in all, phenomenal change.
I maintained my weight with ease until this past January. I noticed the fat around the middle starting to show up again and workouts I usually would have breezed through became a struggle. Something was just not right. On top of that, I had injured my back in September and made the mistake of going to a Chiropractor trying to get relief, and he made it worse! But that's another story for my other Blog.
After some blood tests, my Doctor discovered that I was slightly hypothyroid. At this point my weight fluctuated between 138-140. No problem, small prescription, done. Unfortunately, it's not that easy. There were rechecks, there were dosing mistakes, blah, blah, blah. For a while, I was being overdosed due to a pharmacy mistake. My weight was going down but I was going crazy, not a fun time for me. Finally on July 10th, my Doc orders me off the Synthroid temporarily to let the overdose level dissipate from my body. My weight at that check up, 138.
Now please remember, I have not been exercising at all during this 6 months for various reasons.
On Aug 1st, I go back on the Synthroid (correct dosage this time). I start feeling better and having more energy, my back is feeling better also, so I'm ready to start working out again. I decided that it was better to start on Monday, Aug. 7th with the new regimen.
This means getting on the scale. Sigh. 145.6lbs
I almost threw up on my own feet! 7.6lbs in less than a month! I wasn't even eating half the time! Holy Shit! That motivated me to grab the weights and hit the pavement afterward.
Now as of this morning (Aug 10) it was 143.
My plan is to try to post every Monday with my weight along with the weight/reps and the amount of cardio I am doing. Just to track my progress and keep myself accountable.
I'm going to put it to the test here on the internet.
Backstory follows:
I am a 37 year old mother of 2. I moved from North Georgia to Southeastern Texas 3 years & 2 months ago. At that time I weighed between 155 - 160 lbs (height 5'6"). I've always had an interest in fitness and exercise but wasn't very successful at achieving anything through it. A year before I moved I had started training in Tae Kwon Do and loved it. When I resumed my training in Texas, I discovered that the school I was training at was much more "fitness" oriented than the one I had come from. I like to train hard and I thought that this was really cool. I also discovered that my next door neighbor was a personal trainer and nutrican expert.
To make a long story short, I began training with my neighbor 3 times a week during the day and attending Tae Kwon Do twice a week at night. In roughly 2 & 1/2 months time I had dropped to 135lbs. I exercised all the time and felt great. There was still about 5 - 10 lbs I would have liked to lean down, but all in all, phenomenal change.
I maintained my weight with ease until this past January. I noticed the fat around the middle starting to show up again and workouts I usually would have breezed through became a struggle. Something was just not right. On top of that, I had injured my back in September and made the mistake of going to a Chiropractor trying to get relief, and he made it worse! But that's another story for my other Blog.
After some blood tests, my Doctor discovered that I was slightly hypothyroid. At this point my weight fluctuated between 138-140. No problem, small prescription, done. Unfortunately, it's not that easy. There were rechecks, there were dosing mistakes, blah, blah, blah. For a while, I was being overdosed due to a pharmacy mistake. My weight was going down but I was going crazy, not a fun time for me. Finally on July 10th, my Doc orders me off the Synthroid temporarily to let the overdose level dissipate from my body. My weight at that check up, 138.
Now please remember, I have not been exercising at all during this 6 months for various reasons.
On Aug 1st, I go back on the Synthroid (correct dosage this time). I start feeling better and having more energy, my back is feeling better also, so I'm ready to start working out again. I decided that it was better to start on Monday, Aug. 7th with the new regimen.
This means getting on the scale. Sigh. 145.6lbs
I almost threw up on my own feet! 7.6lbs in less than a month! I wasn't even eating half the time! Holy Shit! That motivated me to grab the weights and hit the pavement afterward.
Now as of this morning (Aug 10) it was 143.
My plan is to try to post every Monday with my weight along with the weight/reps and the amount of cardio I am doing. Just to track my progress and keep myself accountable.
