Day 3 - Getting a litte easier

So, last night, in the true nature of gym nerd, I decided to take my sore but to the gym. (on a Friday night) it was good, I saw some people who I haven't seen in a long time. My old trainer was glad to see me, it's nice he give me tips every now and then, but I still hate doing new exercises in front of him because I feel like a child playing with weights, always being corrected..Although the corrections are welcome... I know, I am a mess sometimes....

anyhow here's what took place last night..

CHEST
Dumbell bench presses
set 1.) 12.5 lbs x 12
set 2.) 15 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) 15 lbs x 12

SHOULDERS
Seated Shoulder Presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) pull ups with dumbells (10lbs x 12)

BACK
Seated Machine rows
set 1.) 100 lbs x 12
set 2.) 80 lbs x 10
set 3.) 98 lbs x 8
set 4.) 100 lbs x 6
set 5.) overhead pull downs (35-40 lbs x 12)

TRICEPS
Overhead tricep extensions - with dumbells
set 1.) 12.5 lbs x 12
set 2.) 15 lbs x 10
set 3.) 15 lbs x 8
set 4.) 17.5 lbs x 6
set 5.) Overhead tricep extensions 1 - 15lbs x 12 - at this point, old trainer came to correct my form. was good, but a little too late. Need to remember to keep my elbows as close to my ears as possible.

BICEPS
Standing Bicep Curls
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 12.5 lbs x 8
set 4.) 12.5 lbs x 6
set 5.) Standing bicecp curls 10 lbs x 12- I didn't feel strong enough to go up to 15 lbs, which worked out because I did this really slowly, focusing on the downward movement as well.


Overall, was a quick easy workout. I am just not sure when quick and easy will feel like enough. But I think I will feel sore, as I can tell when I get shaky after my workouts. It was good. It sort of forces me to slow down and make the most out of the exercises.

The eating front was disasterous last night. Hubby had a poker night, so I was on my own. For some reason, when I am alone I eat like crap...Maybe because no one is watching? I dunno...I even had popcorn at the movie theaters....baaaaad. It was this weird roller coaster, even after I got home. I was hungry every two hours like clock work, but I know I was feeding my body crap. I am going to try and correct all that this weekend.. Read More!

Day 2 - Legs, OMG

I never thought I could be sooooo much in pain. This is my third day of taking Advil for the muscle soreness. I am still in the process of scheduling my two body fat tests, and having my dreaded "before" pictures taken this weekend. ugh...I know it's only a starting point, but they totally depress me...I guess that is part of the whole "motivational" aspect of this 12 week cycle.

Okay, so here's what I did the day before yesterday.. I missed my two days of cardio this week, because the muscle soreness has been so excruciating, I don't think I could've done extra cardio had my life depended on it. Hubby says that next week won't be as bad. I am hoping to pick up three extra days of running then.. I have to, my marathon is coming up!

QUADS
Barbell Squats
set 1.) 20 lbs x 12
set 2.) 25 lbs x 10
set 3.) 30 lbs x 8
set 4.) 35 lbs x 6
set 5.) Leg Extensions (one 5lbs plate on each side x 12)

HAMSTRINGS
Dumbell Lunges
set 1.) 8 lbs x 12
set 2.) 10 lbs x 10
set 3.) 12 lbs x 8
set 4.) 15 lbs x 6
set 5.) Lying leg curls (35 lbs on machine x 12)

CALVES
Standing Calf Raises
set 1.) 10 lbs x 12
set 2.) 20 lbs x 10
set 3.) 30 lbs x 8
set 4.) 40 lbs x 6
set 5.) Standing Calf Raises 30 lbs x 12

OUTER THIGHS
Outer Thigh machine (had extra time - not totally sure on the weights)
set 1.) 20 lbs x 12
set 2.) 25 lbs x 10
set 3.) 30 lbs x 8
set 4.) 35 lbs x 6
set 5.) Outer Thigh machine (30 lbs x 12)

ABS
Floor Crunches - Obliques, Lower Abs, and regular crunches
set 1.) x 12
set 2.) x 10
set 3.) x 8
set 4.) x 6

So you can see why I have been in so much pain. To the trained weight-lifter it might not look like much, but to a novice like me, I am still amazed that I could do all this and then some...Not to mention that the day after I did my first upper body session, I did something funky to my neck, so the day after I couldn't look left or right. Thank GOD hubby is a massaging superstar.

Today, I do upper body. Will update blog with that later.

Eating has gotten easier, I think I need to eat more protein in the afternoons, or after dinner, because I noticed I am getting hungry late in the evenings... Read More!

Day 1 -Resurrection

Well,
Here we go again. I've decided that I could use 50K this year, should I successfully pull off my 12 week transformation. Yee Haw! I started up my bfl training again just earlier this week. I trained on Monday. Here's what I did:

8/6 - Monday

CHEST
Dumbell bench presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.)12.5 lbs x 8
set 4.) 15 lbs x 6
set 5.) Dumbell Fly's 10 lbs x 12 ? don't remember the exact weight..

SHOULDERS
Seated Shoulder Presses
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 12.5 lbs x 8
set 4.) 15 lbs x 6
set 5.) Side raises 8 lbs x 12 - I was starting to get pretty pooped at this point..

BACK
Bent-over rows
set 1.) 10 lbs x 12
set 2.) 12.5 lbs x 10
set 3.) 15 lbs x 8
set 4.) 15 lbs x 6
set 5.) Dumbell pullovers 10 lbs x 12 ~ I think....

TRICEPS
Tricep pulldowns (machine) - I think this is roughly the weight I used, can't totally remember
set 1.) 15 lbs x 12
set 2.) 20 lbs x 10
set 3.) 25 lbs x 8
set 4.) 25 lbs x 6
set 5.) Overhead tricep extensions 1 - 15lbs x 12

BICEPS
Seated Bicep Curls - standing - I felt like my thighs were getting in the way when I was seated.
set 1.) 10 lbs x 12
set 2.) 12 lbs x 10
set 3.) 12 lbs x 8
set 4.) 12 lbs x 6
set 5.) Standing bicecp curls 10 lbs x 12

It only took me about 30 mintues, but today and yesterday, I can barely lift my arms above my head. I've been taking Advil for the pain. I don't remember being THIS out of shape!

I missed yesterday's workout, but I think I can make up for it in the later part of the week.
I still need to get my body fat tested prior to my "before" pictures. The eating part has been a little bit of a challenege. I just need to make sure I am in check, and when I stress out, I don't reach for the nearest candybar! It's been tough this week with my boss gone (he and his wife are expecting!) so I am in a holding pattern until he gets back in. But in the meantime, I think I can handle this. I don't think I give myself enough credit :)

Got a noon gym workout.. I think I really would benefit from earlier workouts, I just hate getting up that early and leaving my family...

:)


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