Arwen's Workout/Diet Journal

Arwen · 03-Dec-03, 12:26 PM

New to this so hopefully I'll get some good advice by posting. I hope to keep myself on track by doing this too! Here goes:

Leg/Ab. night yesterday
Leg lifts 60# X 6 reps X 3 sets
Reverse lifts 30# X 6 X 3
Outer thigh raise 10# X 6 X 3
Inner thigh raise 10# X 6 X 3
Lunges 10# X 20(side) X 3
Calf Raises 10 reps X 7 sets with body weight only
7 min. on ab roller
50 crunches

B: 1 cup oatmeal
L: 1 orange, 1 pc. ham on 2 slices whole wheat, 1 tsp. fat free mayo
s: baby carrots(about 10)
D: 1 tuna pattie(tuna, egg white, cornmeal), 1/2 cup green beans, 1/2 cup mashed potato.

I know I have to work on the diet a lot. Current stats are 5'6 140# according to calculators on web 25% body fat. Want to lose around 15#'s.

Arwen · 08-Dec-03, 03:55 PM

My daughter has been sick since Wednesday so I didn't have the time to look up the values for the food that I have been eating. Having a hard time trying to figure out a meal plan to get the right amounts of p/c/f. Carbs are everywhere! Did manage to workout on Thurs., but missed shoulder/bicep night Sat. Tonight will be legs and abs again. Actually looking forward to it.

12/5 chest/tri's
4 different types of chest presses 30# X 6 X3
tricep(overhead motion) 25# X 6 X 3
tricep pull down 25# X 6 X 3
tricep kickback 5# X 6 X 3(can't believe I can only do 5#'s on this one!)
pushups 5 sets of 10

Arwen · 10-Dec-03, 05:32 PM

12/7
Ab roller 10 min.
50 crunches
Leg lift 60#X6 X 3
Reverse 35#X6X3
Outer thigh 10#x6X3
Inner 10#x6x3
Lunges 10#x25 ea
Calf raise bodyweight X10x7

Arwen · 11-Dec-03, 12:29 PM

12/10/03
I found that I could push myself for 30#'s on the triceps instead of 25. My triceps still feel weak this morning. Tried very hard to eat clean, but I am pretty sure I really over did the carbs at dinner. Fitday doesn't offer much info about game meat which is mostly what I eat so I had to improvise using the info for beef so I know my fat grams are actually a little lower.
P/C/F/cal
B: 19/38/4/270
S: 16/4/2/101
L: 14/39/6/260
S: 1/11/0/42
D: 41/104/24/874

4 different types of chest presses 30# X 6 X3 ea.
tricep(overhead motion) 30# X 6 X 3
tricep pull down 30# X 6 X 3
tricep kickback 5# X 6 X 3
pushups 5 sets of 10

Arwen · 12-Dec-03, 06:19 PM

12/11/03 Non-lifting day. Didn't push myself to get out of bed at 5 a.m. and ride the stationary bike either. Had a piece of cake to celebrate hubby's birthday too. (Sigh)

P/C/F/cal
B: 19/38/4/270
S: 16/4/2/101
L: 14/39/6/260
S: 1/11/0/42
D: 42/141/39/1151

Tonight will work back/biceps/shoulders

Arwen · 17-Dec-03, 02:33 PM

12/12/03 Worked back/shoulders/biceps. Realize I have no idea what any of the exercises are called.

Took an extra day off from lifting on 12/14
12/16/03
Leg/Ab
Leg extension 60#x6x3
Reverse 35#x6x3
Inner thigh 10#x6X3
Outer thigh 15#x6x3
Leg kickback 25#x6x3
Lunges 10# 25 ea side
Calf raises 10x7 bodyweight only
Side leg lifts 45 ea side no weights
50 crunches
Ab roller 10 min.

Definitely sore today. I'm not concentrating on how I am eating again. Not spacing meals out through the day, and of course I had pizza last night because I was pushed for time. Yeah, that's gotta be good for me! I have gained 2#'s, but I am able to fit into some jeans comfortably that were too tight a month or so ago. So does that mean I am doing a better job with the weights? Gotta get myself focused on the whole deal!!

Arwen · 19-Dec-03, 01:09 PM

12/18
chest press(straight) 35# X 6 X3
chest press(arcuate motion)35#x6x3
chest press(closed grip)35#x6x3
pectoral fly 35#x6x3
tricep(overhead motion) 30# X 6 X 3
tricep pull down 30# X 6 X 3
tricep kickback 5# X 6 X 3
pushups 5 sets of 10

Ate pretty good foods. Oatmeal for B, cottage cheese for S, lean ham w/ whole wheat bread & apple for L, a few raisins w/almonds for S, grilled venison, brown rice, and lots of veggies for D. I've also been doing the ab roller every night. I have to commit to doing the bike on non-lifting days.

Arwen · 22-Dec-03, 02:15 PM

12/20/03 Back/Shoulder/Bicep
Lat Pulldown 50#x6x3
Seated Row 40x6x3
Overhead Shoulder Press 40#x5x3
Overhead (Arcuate) 35#x5x3
Lateral raise 15#x5x3
Delt. raise 10#x4x3
Upright row 30#x6x3
Standing bicep curl 30#x6x4

12/21/03
Ab roller 10 min.

I know I will make much better progress WHEN I get off my butt and do the cardio. I don't notice a big difference in my lower body when looking at myself in the mirror, but I was very pleased that I fit into some dress pants that I haven't been able to wear in a year. They are still a little snug, but at least I am seeing progress. My arms are looking tighter. Bicep shows muscle, but looks like there is a layer of fat covering up the definition. (Probably because there is, right?!)

Arwen · 23-Dec-03, 05:18 PM

Last night was horrible! I had no strength and really had to struggle to barely make it through. I kind of felt that I should skip last night, but I rested an extra day last week too. I don't want to make that a habit of mine. Last night just totally pissed me off! GRRRR! I'm not sore today like I have been since I started the split so I can only assume that although I went through the motions I wasn't very effective.

Leg/Ab
Leg extension 55#x6x3
Reverse 35#x5x3
Inner thigh 10#x6X3
Outer thigh 15#x6x3
Leg kickback 25#x5x3
Lunges 10# 25 ea side
Calf raises 10x7 bodyweight only
50 crunches
Ab roller 10 min.

DaRkAnGel · 23-Dec-03, 07:43 PM

What are your main goals? It seems you may need a more structured plan.

Arwen · 24-Dec-03, 11:30 AM

My main goal is to lose fat and gain strength. I had set a goal of losing 15#'s, but I think that if I could lose fat and gain muscle while still staying at the same scale weight I could live with that. I have one of the home gyms that I use and I know I need to get some free weights to make up for what the machine just doesn't work. I am open to suggestions.

DaRkAnGel · 24-Dec-03, 05:33 PM

The amount of reps you are doing is not ideal for gaining muscle while losing weight. Keep the cardio to your running. By this i mean start to do some sort of cardio activity other than weightlifting, which although does have cardiovascular benefits, is not as good as running. I would suggest for you to look into HIIT training for that.

For strength gain try to keep your reps 4 - 8. A lot of different rep schemes are effective for different people so at first i would advise you to see how you progress doing what you are doing now. If you are not getting the results you want, switch it up and try something else.

Arwen · 29-Dec-03, 01:47 PM

DaRkAnGel: Rather confused by your last post. I do the majority of my weightlifting using 6 repetitions and 3 sets. This falls within the 4-8 reps that you recommend, unless I am misunderstanding something. The exercises I do using bodyweight or the 10# dumbells I do higher reps, but it is only the three exercises. I will have to read more about the HIIT.

I kept up the same workout pattern during the holiday and actually managed to restrain myself as far as eating all the usual holiday crap. Christmas day I did eat all day, but most of it was good stuff. I FINALLY got myself out of bed to ride the bike this morning. WOO HOO! Of course I felt like I had been run over by a bus afterward, but I feel better about myself for doing it.

Arwen · 08-Jan-04, 01:24 PM

I've been really lax about posting. I've stayed with the same schedule of lifting. Didn't stick with the bicycle more than three days. Try again!

1/8/04
chest press(straight) 60# X 6 X3
chest press(arcuate motion)40#x6x3
chest press(closed grip)40#x6x3
pectoral fly 40#x6x3
tricep(overhead motion) 35# X 6 X 3
tricep pull down 35# X 6 X 3
tricep kickback 10# X 6 X 3
pushups 5 sets of 10

C/P/F/Cal.
B:26/6/2/148
L:58/11/11/348
D:104/22/14/631

Arwen · 09-Jan-04, 02:10 PM

1/8/04

C/P/F/Cal
213/43/48/1403

1/9/04

Lat Pulldown 50#x6x3
Seated Row 40x6x3
Overhead Shoulder Press 40#x5x3
Overhead (Arcuate) 35#x5x3
Lateral raise 15#x5x3
Delt. raise 10#x4x3
Upright row 30#x6x3
Standing bicep curl 30#x6x4

C/P/F/Cal
137/41/29/944

Very inconsistent with my diet. Did an online bodyfat calculator that asked for a lot more measurements. Depressing 28.86% body fat. Have been wanting to do a before photo if even for just my own viewing, but can't work up the courage to go through with it. I'm not losing any weight which I suppose isn't too surprising since I am doing zero cardio, but I am faithfully hitting the weights and 95% of my diet is very healthy. Oatmeal, fruit and veggies, whole grains.