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
# posted by Candy @ 9:49 PM 
