Amanda's Stay Fit Journal - Page 4

ajarvis · 25-Apr-05, 03:17 PM

Thanks!

Monday April 25th

Cardio

Nice easy 5k run. Never want to push myself too much Monday lol. Did the 5k in just over 29min. It was on the TM and there were some "hills" highest incline was at 4%. My shin is a bit unhappy with that but overall not too bad, considering last time I tried inclines on TM It was painful.

ajarvis · 27-Apr-05, 12:04 PM

Well. Missed yesterday because of me not thinking. I didn't bring shorts to work out in

Then I'm missing today because my co-worker went home sick, and I feel sick too soooo.... BLAH

**Zoetastic** · 27-Apr-05, 12:26 PM

Quote:

Originally Posted by ajarvis

Well. Missed yesterday because of me not thinking. I didn't bring shorts to work out in

Then I'm missing today because my co-worker went home sick, and I feel sick too soooo.... BLAH

Aww I hate it when I miss and it wasn't planned. Just consider this a forced rest period. You'll be super motivated to go next time, tons of energy to burn and lookin forward to it...right? right!

**.V.** · 27-Apr-05, 12:56 PM

Don't feel too bad for missing when you weren't dressed for it. I was on call a couple of weeks ago so I had my work pants on with boots when I went to my daughter's softball practice. Decided to get in a 4 mile walk anyway. The blisters took more than a week to go away. Better to miss one than mess them all up for the rest of the week. Get better - bring your shorts - then get the workout.

ajarvis · 27-Apr-05, 01:38 PM

Thanks, I know you guys are right. I'll be back tomorrow. It's just frustrating!

ajarvis · 28-Apr-05, 12:06 PM

Well. Missing today too. My Co-Worker is still sick, so no work out on the lunch break. Guess I'll be doing weights tomorrow (If he's in), and I'll have to get my but outside for a run on the weekend.

ajarvis · 29-Apr-05, 03:37 PM

Friday April 29th

Finally back at it

Full Body WO

DB Bench press

-100lbs 6 reps
-90 lbs 8 reps 2 sets

Rows (One arm at a time)

-50lbs 8 reps 1 set each arm
-45lbs 8 reps 2 sets each arm

**Alternated the above two exercises between sets

Incline Bench Press
-45lbs (just the bar lol) 8 reps
** Never done these before, thought I'd just try it with a light weight. Next week I'll try it with more weight. I think i need to get a bit more diverse in my chest exercises!

Dips
-20lbs assistance 8 reps 2 sets
- body weight - 2 reps

Finished off set with 6 reps 20lbs assistance
(the lowest assistance you can have on this machine is 20lbs)

Deadlifts
-115lbs 8 reps
-135lbs 8 reps 2 sets
**Definitely a lot easier to do without doing squats first!! I think I could've even gone higher, but I'm not pushing it. Also because of the dips maybe, I was having trouble keeping a grip on the bar for the last couple reps. I alternated between deadlift sets, and dip sets.

Squats
-165lbs 2 sets 8 reps
-145lbs 8 reps
**OK, alot harder after deadlifts. Not in the quads though. Just trying to keep proper form. I felt like I was cheating on the last couple reps of the 165lbs so I went down to 145 and went as low as I could for the last set.

DB bicep Curls
-20lbs 8 reps 2 sets (each arm)
** For me this is good! 6 - 8 weeks ago I would not have been able to complete a full set with proper form! My arms were very tired, and I tried to use the barbell for 60lbs and got 1 rep out, but knew I wouldn't be able to do a full set so gave DB a try.

For next week I'm going to do as you suggested GCS and not do squat and deadlift on the same day. I'm going to try and get deadlifts in on Tuesdays when I do upper body. Then I'll be able to add in some new leg exercises on Thursdays

**Lady C** · 29-Apr-05, 04:03 PM

Quote:

Originally Posted by ajarvis

Full Body WO

DB Bench press
Rows (One arm at a time)
Incline Bench Press
Dips
Deadlifts
Squats
DB bicep Curls

The order you do the exercises makes a difference too. Try doing the compound movements first. Maybe something like this.
DB Bench press
Squats
Deadlifts
Rows (One arm at a time)
Incline Bench Press
Dips
DB bicep Curls
Also this is A LOT of work. I don't do that many body parts and that many sets. Pick one way or the other. Don't do multiple sets if you are going to do this may body parts.

**Zoetastic** · 29-Apr-05, 04:10 PM

Quote:

Originally Posted by ajarvis

Friday April 29th

Finally back at it

Awesome job, glad to hear you're back at it!

ajarvis · 29-Apr-05, 04:40 PM

Thanks Zoe It's refreshing to be back at the gym

Thanks Lady C, I'll remember that for next time. I could have probably gotten more weight on a couple of them if I'd only done 1 set. I don't normally do a full body workout in one day, but I missed my workout earlier in the week so I wanted to do both upper, and lower.

gcs118 · 29-Apr-05, 04:53 PM

Looks like things are back on track. Excellent workout Amanda!

ajarvis · 29-Apr-05, 05:04 PM

Thanks

I certainly hope so!

ajarvis · 03-May-05, 03:06 PM

Tuesday May 3rd

Upper Body

Dumbbell Bench Press:
-90lbs 10 reps
-90lbs 8 reps 2 sets

one arm rows:
-45lbs 10 reps
-45lbs 8 reps
(each side)

Leg raises
-15 reps
*I forgot to do more than one set

Dips
-Body weight 8 reps
-Body weight 5 reps - finished set off with assisted dips at 20lbs so 3 reps
-Body weight 4 reps - attempted to finish set off with assisted dips at 20lbs but only got 2 more reps

Barbell Bicep Curls:

-50lbs 10 reps
-50lbs 8 reps

I'm wiped. I feel physically ill again. I think I may not be eating enough. I've been bringing my own lunch to work for the past 2 weeks, and I'm finding it really hard to bring enough food to keep me satisfied.

What I've eaten today:

7:00am - Coffee with 2% milk 1tsp sugar
9:00am - astro yogurt
9:30am - president's choice cranberry granola bar
10:00am - half a Nature valley roasted almond granola bar
12:00pm - roast beef sandwich on whole wheat with mayo, lettuce, cucumbers, tomatoes, 2 boiled eggs. Also an astro yogurt, and a glass of milk.
2:10 - 2:45 - workout
Now (3:00) - Fruit smoothie containing : 1 banana, 5 strawberries, a scoop of blueberries, and some soy milk.
4:30 - rest of granola bar.
7:00 - baked ziti (baked pasta with ground beef, onions, mushrooms, cottage cheese, spinach, parmesean cheese, and mozzarella cheese)

**Zoetastic** · 03-May-05, 03:08 PM

I was wonderin how things were goin with you. Glad to hear you're back on track. I bring my food to work and also have a tough time getting the food in. Good luck, yo!

ajarvis · 03-May-05, 03:16 PM

Thanks! I'm thinking I may have to bring some boiled eggs or something... I don't know.