AnnaD's Get in Shape Journal!

AnnaD - TX · 16-Feb-04, 11:52 AM

Ok, I have finally decided to have my very own workout journal. Ever since the holidays I have lost my motivation, well not completely but I have gained 6 unwanted pounds! And my diet is shot. So I think keeping track will help me so much.

Stats - weight 116, height 5'1, 35-27-36

I can start w/ Sundays workout. I don't know all the correct terms on some things but I am sure I will get better.

Sunday Feb. 15 - 8:00 a.m. Leg day

Warm-up 15 minutes on treadmill at 12 incline.

-seated inner/outer thigh machines. 25lbs 3x15
-squats wide leg stance 60lbs 3x15
-squats shoulder width stance 60lbs 3x15
(now am I crazy for doing squats like that? I feel that doing them in a slightly different way targets my legs a little different??)
-lunges w/ 12lb free weights. I JUST started doing these, they are difficult!
-leg curls 45 lbs 3x15 (these are my favorite!!)
-seated hamstring curl 35lbs 3x15
-seated squat, the one where you sit down and just push your body up, 140lbs 3x15, this exercise feels more like a good stretch??
-calf raises 60lbs (on the smith machine) 3x15 I just added these, no matter how hard I work my calfs they dont budge, but I am going to stick w/ it this time!

*stretch before and after each exercise
Cardio on the stairmaster for 30 min. followed by 15 more minutes on the elliptical trainer
*I train abs at home after my gym workout

Looking forward to a great workout tonight, Upper body tonight!

Iain · 16-Feb-04, 11:57 AM

Two workouts a day? More than I have in the tank.

Calves can take a lot of weight due (I think) to a short range of motion, are you doing them in the smith with the bar on your shoulders?

edit - me being dumb - that was yesterdays. Sorry.

AnnaD - TX · 16-Feb-04, 12:10 PM

Iain - your excused!

I am doing calf raises on the smith machine, w/ the stepper also. I just need to stick w/ it I know I can make them get bigger!

Well, M - Fri I get up and do a Tae-bo tape just to get the heart rate up! I usually do a 30 minute one or the 8 minute Tae-Bo video. So far this little added workout is helping me, but am I setting myself up for a complete burnout???

atherjen · 16-Feb-04, 01:33 PM

Hey Anna, Im so glad that you decided to start a journal, I truly believe that it helps with motivation for yourself!

if your going to be training that much I really think that your looking for a burnout. cardio every morning and then weights and MORE cardio??? yikes. If you do cardio in the morning, make it 4-5 days/week max, and ditch the cardio after training, that is the prime time to burn muscle, especially for 45 mins! just make sure that your lifting is intense, to failure and your diet is in check and your on a road to success!

if youd ever like some advice on workout routines or anything just let me know

AnnaD - TX · 17-Feb-04, 05:23 PM

Monday Feb. 16, 2004

UPPER BODY!
Warm-up : Treadmill 15 min.

Dumbell shoulder press 3x12 20lbs
Front lateral raises w/ dbells 3x12 10lbs
Side lateral raises w/dbells 3x12 10lbs
Upright rows w/ cable bar 3x12 30lbs
Bent-over lateral raises 3x12 10lbs
Lat pull down 3x15 45lbs
Dumbell curls 3x12 24lbs
Triceps pushdown w/ rope 3x12 35lbs
Barbell curls 3x12 25lbs
Tricep pushdown w/ v-bar 3x12 25lbs
Pushups (not girly ones) 27

I would do the assisted wide grip pull ups, but upstairs was too crowded!

30 minutes on Stairmaster
15 minutes walking on treadmill
Ab video at home

_____________________________

Last night was a great workout, it took my a lot longer to finish, Mondays are hectic at my gym! I am thinking of changing my off day to Monday?? Don't know yet! I am just ready to get back on track, and keeping this journal is going to help, I can see it already!

DaRkAnGel · 17-Feb-04, 05:44 PM

How come so much bicep work? Another thing... how come you are using 24 pds for db curls and 25 for bb

. Lol is one arm really weak or something?

AnnaD - TX · 17-Feb-04, 06:03 PM

Darkangel - I just like working the arms?? for db curls I use the 12lb weights uhhh 12+12 =24!!

, as for the bb curls, my gym has the bar in the ladies and it happens to be 25lbs, so thats what I use. Actually, my left arm seems stronger than the right? is this normal??

How many exercises should I do or not do for each body part???

DaRkAnGel · 17-Feb-04, 06:11 PM

O i gotcha i thought you were curling 24's...

Your goals are much different than mine obviously, but if it were my program i definetely would put less focus on the small muscles. For instance, the rows are already giving some bi workout so putting even more in there is really over doing it. Also, you definetely do not need so much variance in exercises, unless you find it fun just doing the changeup. If you are not already i would suggest for you to think about adding bench press, and push press(db press is good but push press you can use heavier loads).

No it is not unusual for arms to have different strength. For db curls i can curl a 70 2, 3 times now, but with my left i can barely do it once. It is all about 1. coordination and 2. strength. Your dominant hand probably has more of both of these because you simply use it more.

AnnaD - TX · 18-Feb-04, 05:32 PM

Tuesday 17, 2004

Lower Body!
Warm-up Elliptical trainer 10 minutes

Seated leg press 3x15 140lbs
Seated leg curl 3x15 45lbs
Hamstring curl 3x15 35lbs
seated inner/outer thighs 3x15 35lbs
Smith machine squat 3x15 70lbs
calf raises on Smith Machine 3x15 60lbs

30 minutes of cardio on the Stairmaster
*abs at home

____________

I am not doing Tae-Bo in the mornings, I am enjoying my extra 30 minutes of sleep.

AnnaD - TX · 19-Feb-04, 05:27 PM

Wednesday 18, 2004

Cardio and Power Stretching Day

Power Strecthing - this class is great, I admit, I do not always stretch, yikes! But I love this class.

Treadmill 20 minutes @ 12 incline
Precor Elliptical Trainer 20 minutes
Stairmaster 20 minutes

Today was great, I know that I worked my a** off. I am going to find a small journal of some sort to carry w/ me at the gym. Because now that I am keeping a journal on this site, I find myself trying to remember what I did in order! I have such a bad memory!! And plus I need to plan exaclty what I will be working out for that day, otherwise I will just jump around.

atherjen · 19-Feb-04, 06:12 PM

wowie girlie thats alota cardio! and along with that class! talk about working your booty today eh!

taking a journal or notebook with you to keep track of things is a great idea. then you can look back and see how you have progressed and what worked for you!

AnnaD - TX · 23-Feb-04, 11:46 AM

Thrusday 19, 2004

UPPER BODY

Warm-up 15 min. on Treadmill

DB curls 24lbs 3x15
Tricep rope pushdown 35lbs 3x15

DB shoulder press 24lbs 3x10
Front lateral raises 8lbs 3x10
Side Lateral raises 8lbs 3x10
Upright cable row 35lbs 3x10

Lat pulldown 45lbs 3x10
DB chest press 24lbs 3x10

Cardio - 15 minutes on Treadmill
30 minutes on Stairmaster
Ab video at home

I really like breaking my workout into upper/lower body. As far as abs, my gym added a class called Ultimate Abs every Saturday at 12:00 so I think I might just do that every week for my ab workout, people say its pretty intense. I am catching up on my journal, 2 more entries to go and I will be caught up!!

AnnaD - TX · 23-Feb-04, 04:50 PM

Friday 20, 2004

LOWER BODY
Warm-up Precor Ellipitcal trainer 15 min.

Stiff legged deadlift 30lbs 3x15
Smith machine squats 50lbs 3x15
Leg ext. 45lbs 3x15
Hamstring ext. 35lbs 3x15
lunges 30lbs (I can never keep my balance on this exercise!)
Seated leg press 130lbs 3x15

Cardio: 30 min. on Stairmaster
10 min. on treadmill

AnnaD - TX · 23-Feb-04, 04:56 PM

Saturday 21, 2004

This day for me was just cardio and stretching!

Treadmill at 13 incline 15 minutes.
Elliptical trainer 15 minutes
Stairmaster 20 minutes.

I really, really wanted to lift something, anything, but I needed a rest!!

AnnaD - TX · 23-Feb-04, 04:57 PM

And then Sunday 22, 2004 . . . my DAY OFF!!!! Usually, I do not take a day off, I will just do light cardio, but I need a day off so I don't burn myself out!