Amanda's Stay Fit Journal

[ajarvis]

Thanks for the link! I was wondering how I'd go about looking that up on the internet

[Zoetastic]

How's it goin? Did you bring a lot of food to work today?

I came in with my big grocery bag of food (box of cereal, milk, orange, brocolli, cottage cheese, bowls). I need to work on eating larger meals so that I last 2-3 hours. Right now I'm eating tiny meals and eating every hour and a half or so (it varies, but it's definitely not as long as I'd like).

Good luck this week!

[ajarvis]

Yea I brought more food today. I brought cereal (milk is provided) 2 yogurts, 2 bananas, strawberries, chicken breast sandwich on whole wheat, granola bar. I think I've eaten better today than previously. At lunch I wasn't starving, just hungry, and even now I'm not starving, just hungry. So I'll have a granola bar

[ajarvis]

Sad to say I didn't work out today, and I don't really have a great excuse. Saturday I did abs, and those Tabata Squats. I may have been one interval short. I know I did 6 intervals with at least 1 more. So at least 7 sets. My legs hurt so bad after those! But the last set I did I managed to get 16. Will try again this week sometime. Maybe tonight to make up for not doing anything today.

[Zoetastic]

Originally Posted by ajarvis

Sad to say I didn't work out today, and I don't really have a great excuse. Saturday I did abs, and those Tabata Squats.

Ohhh you did the tabata squats?! I wasn't up to the challenge. Good for you! Did you feel like it was a better workout than low intensity for longe rperiod of time?

[ajarvis]

My legs hurt so bad!!! I did work up a pretty good sweat in that short amount of time. I was quite surprised. I'm definitely going to try again!

[gcs118]

What on earth are tabata squats? I saw them in Driven's journal too.

[Zoetastic]

Originally Posted by gcs118

What on earth are tabata squats?

"The Tabata method calls for twenty seconds of all out effort, followed by ten seconds of moderate cardio. Go back and forth for four minutes. Work up to twenty minutes and you will be a ripped machine. You can apply the Tabata Protocol to virtually any form of moderate cardio so be creative."

"Dr. Tabata found that high intensity aerobic training is much more effective for burning fat, increasing aerobic performance, and anaerobic performance. Moreover, four minutes of the protocol that Dr. Tabata uses is just as effective as forty-five minutes of moderate aerobic exercise! "

[ajarvis]

Thanks Zoe From my understanding you can use any exercise you want, but squats were refered to the most so I went with those.

[gcs118]

That would be torture! Going over 10 reps is way too many for me, I can't even imagine a bajillion more!

Pierini here. I'll take credit for planting the Tabata squat seed last week. I'm chuckling knowing that there is at least one person out there who is wearing some super-sore thighs.

Amanda and anyone else out there - don't do these more than once a week or you'll burn yourself out and won't be doing them once a week or at all. As an alternative, you can do them from a bottom starting position, where you'll stay during your 10-second recovery. And, they can be done with sprints but only for those who have been running and won't tear a hamstring from a 100% effort sprint.

You burned more fat in that 4 minute period than probably running for 30 minutes on the treadmill in my non-scientific opinion.

[ajarvis]

Well then Pierini, I love your non scientific opinion : Definitely not more than once a week! They hurt! Maybe next time I won't do them after leg day either...

GCS - there was no weight, so the first couple of sets are pretty easy. I think that's the trick, you think "Yea, I can do this" then it all goes downhill lol.

[ajarvis]

Tuesday May 10th

Upper Body

Dumbbell Bicep Curl:
-50lbs 10 reps 2 sets
-50lbs 8 reps

Bench Press on Ball:
-50lbs 8 reps 3 sets (2 25lb DBs)
**This had my HR up, and I was breathing harder after finishing these than on a normal bench.

DB Bench Press on bench:
-90lbs 8 reps

BW Dips:
-8 reps 2 sets
-6 reps finished off with assisted dip machine - 20lbs assistance, 2 reps

Chinup
-1 rep
**Grip was palms facing eachother arms close together

Incline situps:
15 reps

One Arm Rows:
-45lbs 10 reps
-45lbs 8 reps

Leg Raises:
-12 reps 2 sets

Incline BB Bench Press:
-45lbs 8 reps
-65lbs 8 reps 2 sets

BB Bicep Curl:
-50lbs 6 reps

[ajarvis]

Wednesday May 11th

Cardio:

5k run. 27:55
Avg Speed: 6.6mph
Avg Incline: 1%

[Klinger]

Originally Posted by ajarvis

Chinup
-1 rep
**Grip was palms facing eachother arms close together

Every journey has to start somewhere. :

Nice benching, by the way. You'll be repping over 100 soon.