Joanne's Training Journal

[Joanne]

I completed Day 1 of my resistance training workout today and I am happy to report that 'I'm glad it's over!' lol. It was so intense that I thought I was going to throw up. I was almost about to give up but I didn't. I wouldn't let myself because I really wanted to get through the workout even if I had to reduce the weight on some of my exercises.

Here is my training program for Day 1 (Quads & Abs):
Leg extension - 144-145lbs (4x12)
Leg press - 155 (4x12)
SB squats with MB (3x10-12) (standing up with MB between your knees and SB on your back; squat down and up with SB ball against a wall)
Walking lunges (with 10-12.5lbs weight) (3x12)
Leg raises (lying on bench) (3x12)
Abs machine - 85 (3x15)
Side raises (bends) - 20-25lbs (3x15)
MB twist - (2x20)
(SB - stability ball; MB - medicine ball)

I couldn't do the leg press at first and I was feeling really frustrated because I managed to do 155lbs the last time I was at the gym but I couldn't complete the reps. I tried to do 145 and then dropped it down to 140 but I still couldn't do it so I decided to skip it and go to the next workout and then go back to it. When I did, I noticed that the weight was back at 155 which really made me feel discouraged because I realized that someone else could do it so why couldn't I. I sat for a few minutes and focused on my legs pushing forward the weight forward and then I did it! I noticed that the seat was moved back a bit so I think that helped me out a lot because I had the seat all the way to the bottom earlier. I had a hard time trying to move it from the position it was originally in. I completed the 4 sets but it was hard. I was feeling nausea but not light headed so I decided to continue with the rest of my workout.

The ball squats was hard for me because my legs and butt were so sore and wobbly. I couldn't keep the MB in between my legs so I did it without this time and next time, I will use the MB again.

I feel pretty good - sore but it's nice to have that feeling again. I have found new muscles in my legs and butt that I didn't realize were not being used especially the inner thighs. It hurts when I sit down or roll over in bed. lol. At least I know their working.

[threenorns]

lol

one tip: scrap the side bends if they're the kind where you bend straight to the side, sometimes with your opposing hand up behind your head. "tick-tocks", i call them, because they're about as useful. doing this exercise will build up your obliques in a way that will give you a thicker waist and blockier profile.

unless, of course, that's what you want.

[Joanne]

threenorms, was there something else that was suppose to follow in this sentence - tick-tocks", i call them, because they're about as useful. Their about as useful as....... I wasn't sure if you were comparing it to something.

doing this exercise will build up your obliques in a way that will give you a thicker waist and blockier profile. No, I don't want a thicker waist and bulkier profile. lol. No thank you. I'm trying to slim down and build definition.

P.S. They are the 'tick-tock' exercise as you call them. I'll remember that for next time. Thanks.

[Joanne]

I was going through some of my things and came across my profile from about 10 years ago. I weighed 184lbs and these were my measurements:

Arm - 11.25/11
Bust - 40
Waist - 33
Oblique - 45.5
Hips - 46
Thighs - 27.5/27.5
Dated November 4 but no year

The most recent one I have was taken in the summer/04
Arm 10.25
Bust - 34.5
Waist - 29.5
Oblique - (I don't have a measurement for this one)
Hips - 39
Thighs - 23.5/23.5

I want to get my measurements taken again but I will wait until after Christmas because I want to train for at least 4-6 weeks with my new program.

[Joanne]

I worked on Day 2 of my program - Chest and Triceps. I almost didn't go to the gym this afternoon because I was very tired. I went to bed late last night (my fault - ate something I shouldn't have and felt sick so I couldn't sleep - a few spoons (about 4) of ice-cream and I only mean a few. I usually don't eat dairy products so the small amount that I had really upset my tummy). I didn't eat much during the day so that coupled with the fact that I didn't sleep enough did not provide me with the mental and physical energy that I needed to fuel my workouts.

meal 1: 1/2 apple, 3 tbsp. oatmeal, 3 tbsp. all-bran, 3/4 vanilla soy milk
meal 2: 2 oz. wild rice, 2 oz. white kidney beans, 7 asparagus, 1 tsp. olive oil, 7 mini carrots
meal 3: 11 almonds, 1 tbsp. raisins
meal 4: 1 slice multigrain toast, 1 tsp. natural peanut butter, 1 tsp. jam and 1 small chocolate (it was small - promise. I was tired and that's why I had it. I feel like I wanted something sweet).
workout: chest and triceps
Chest press: 4x12 (55-60lbs)
Fly machine: 4x12 (60-70) - could not finish them
Incline fly: 3x12 (15-17.5)
Incline press: 3x12 (15) - could not finish them
Tricep pushdown: 3x12 (45)
Tricep extension: 3x12 (17.5-22.5) - had a hard time finishing set
Dips: 3x12 (bench) - forget it! lol. My arms gave out. They were wobbly.
meal 5: 3 egg whites (scrambled), 3/4 cup chocolate soy milk, 1 oatmeal pancake (with protein powder in it), 1 tsp. jam and syrup
meal 6: 4 ounces cod, 1 tsp. olive oil, 13 asparagus pieces

I just started this program a few days ago and I can feel some of muscles working especially my abs. I notice when I'm laughing, it hurts. lol. I have been teaching at the high school level and there are a lot of comedians in the classroom so I could feel my upper and lower ab muscles.

My upper body is not as strong as my legs and I did find it very challenging working my chest and triceps today. I sometimes wish that I could just lift the weight without feeling like I can't. I feel really discouraged because I can't lift the weight. I wanted to be able to lift it like all those other fit, defined people. At one point, I was ready to leave but I kept reminding myself that it takes time and one day I will be able to get through my workouts without hesitation. I also reminded myself that all those fit persons started from the bottom too and I'm sure they probably felt the same way during their early stages.

I'm trying not to be too hard on myself. I am happy that I went to the gym and did most of it even though I didn't finish it. I'm sure that I will have better days when I will be able to finish my workout and lift the weight without hesitation.

[Joanne]

1195 Fat:34 302 26% Sat:6 57 5% Poly:8 71 6% Mono:14 126 11%Carbs:162 545 47% Fiber:26 0 0%Protein:75 301 26%Alcohol:0 0 0

I just calculated my intake for today and this is what I got. My caloric intake is pretty low and I know that. I need to eat more. I think I will need to increase my portions during the day - meals between and including breakfast and lunch. My fat comes from the olive oil, 1 oz. avocado, peanut butter, almonds (7 grams) and soy milk. I don't use a lot of olive oil - anywhere between .5 tsp-1 tsp. because I need something to give my food taste. Is my fat intake okay?

[Lady C]

I think your fat is fine. Are you making progress should be your first question?

Why skimp on those veggies? Have a whole handfull of aspargus. They are high fiber and very little calories. You can get the total cals up some by increasing them more.

[Joanne]

I didn't work out the past 2 days so I completed my Day 3 of my training workout today. I didn't complete one of the exercises because my arms were too sore (mostly my forearms). I tried but I couldn't even complete 1 set of bicep curls (incline) without dropping the weight. I decided to skip it and pick it up next time. I think for now, since it is my first time doing these training workout sessions, I have decided to get through the exercises the best that I can and not worry so much about trying to lift heavier than what I can manage. I thought that I would be training with the personal trainer (the one who offered to train with me) but she doesn't seem interested anymore. I've approached her once about it but she didn't say much and I don't want to bother her again. I left it up to her to decide whether she wants to workout with me. I was really disappointed because I was looking forward to working out with someone but I'm not going to let that stop me from making progress on my own.

I am also focusing on trying to eat more veggies instead of filling up on brown rice and whole grain breads. I took Lady C's advice and I have been paying more attention to my greens.

Here is my workout for today:
Back & Biceps
Wide lat. pulldown - 4x12 (60-65lbs.)
Seated row - 4x12 (70) found it to be too heavy in my last 2 sets
Close lat. pulldown - 3x12(60)
T bar row - 3x12 (60)
Back extension - 3x10
Bicep curl DB - 3x15 (12.5)
Incline seated DB curl - 3x12 - did not complete it
Hammer curl - 2x10 (12.5)

When I trained with my ex- about 2 years ago, I was able to lift the weight so I know that I can lift it again but it will take some time because I am not in the same shape as I was then. However, I want to know what to do when I can't complete the exercises or set? Can I reduce the weight or finish just do as many reps. as I can even if it's only 9-10 instead of 12? I am trying to stay mentally focused so that I can carry the weight through but I notice when I'm near the end of the exercises, I usually have a hard time finishing the last 2-3. What do I do? Is the weight too heavy?

Thanks.

[Joanne]

1412 CaloriesFat:35 319 23% Sat:11 97 7% Poly:8 76 5% Mono:10 88 6%Carbs:209 738 53% Fiber:25 0 0%Protein:86 344 25%Alcohol:0 0 0%

This is my intake for today. I ate a lot of fruit (raspberries, blueberries, 1 frozen banana, 2 tbsp. ground flax seeds and 2-113 gram yogurt). This made about 2 cup smoothie - half for breakfast and the other half after my workout with 1/2 scoop of protein powder. That's where a lot of my carbs. came from. I also had 2 pieces of multigrain toast with 1 tsp. non-hydrogenated butter and jam (before workout) and 8 oz. broccoli, mini carrots and cucumbers with beans and 1 tsp. olive oil (lunch), 1 protein bar (mid-afternoon) snack and 4 egg white omelete with asparagus (dinner). I think for next time, I will make 1 small smoothie, no protein bar (don't really like them that much anyways) and 1 slice toast with 1 boiled egg. Sound good?

[Lady C]

Originally Posted by Joanne

Sound good?

Sounds Good!

[maverick]

Man, I remember when I was keeping track of every last macronutrient that I took in. Congrats on really attacking your fitness and diet seriously. A well-educated person who keeps track of what they take in is fat's worst adversary!

[ajarvis]

Originally Posted by joanne

However, I want to know what to do when I can't complete the exercises or set? Can I reduce the weight or finish just do as many reps. as I can even if it's only 9-10 instead of 12? I am trying to stay mentally focused so that I can carry the weight through but I notice when I'm near the end of the exercises, I usually have a hard time finishing the last 2-3. What do I do? Is the weight too heavy?

Whenever I couldn't complete a set with the weight I started out with I'd drop down and do the last few reps about 10lbs lighter. It helped me stay focused on my goals because next week I'd try the original weight again and see if I could at least get a few more reps out. It also gave mini goals of working week to week to get say 8 reps at 50lbs. When the week before I was doing 6 reps at 50lbs and had to drop down to 40lbs to get the last 2.

For me it was better mentally to finish out the set rather than going in and lowering the weight the next week. Plus I found it helped me move faster towards the higher weight!

[tim_mcf]

If I can't make my reps I like to ADD about 10 pounds and then bust out as many as I can - usually only 2 or 3 - as a way of making my muscles feel like they absolutely must grow.

[Joanne]

Hey,

I did my workout today - 40 minutes cardio followed by Hamstrings/Shoulders (revised plan). I know that I should be doing the cardio on a separate day and that it's best to do it after my resistance training but when I got to the gym, I didn't think that I would be doing the two workouts. I had the energy after my cardio so I completed both. Also, I felt guilty for not being consistent with my workouts and eating habits lately. I have been slipping and sliding all over. lol. My mornings and afternoons are great but once I get home, things change (usually after dinner). I'm not hungry. I think it's more emotional. I haven't been focusing for some time now and I need a gentle kick in the behind. I know that it’s the holiday season but I am not blaming the holidays because it has more to do with how I handle change more than the events that occur in my life. I’ve gone through a lot of personal changes in the past 3 years and was hard. I am trying to learn to ride the waves rather than resist them.

I am proud of myself for some things this holiday season. I don't bake like I use to. I was the Martha Stewart in my family. I threw out a lot of recipes that were full of fat and sugar. I remember how difficult it was to throw them out. I almost cried. lol. I baked some peanut butter cookies with real peanut butter (natural kind) and some orange cranberry loafs with orange juice and applesauce. I give them out to friends and keep one at home. I asked my parents to stop buying so much junk in the New Year. My dad didn't think there was that much in the house until I pulled out the 6 containers of Pringles chips, 3 packages of chocolate, and a few packages of cookies. He kept insisting that they are for guests when they come over. I told him to serve cheese and crackers or something else - something healthy. Hey, there's a new concept! lol. I hope that they cut back and stop bringing so much of it in the house. It will help me. I'm not a chips person but I do get into the cookies when I have a craving and I can't stop at one sometimes so it's better to not have them around. My parents kept telling me to have just one and then walk away but it’s not that easy especially when food has always been a constant comfort growing up (in an Italian house). I told him it’s like having alcohol around with an alcoholic living in the house or serving a little bit of alcohol to a recovering alcoholic. It’s not that easy. Hopefully, they will cut back and stop buying so much food that we don't really need. They could lose some weight themselves but they are happy with where they’re at and enjoy eating the way they do so I don’t say anything to them anymore. It’s too exhausting. I feel like their parent sometimes! lol.

I tried on an outfit that I wore to wedding in June and I couldn’t even do it up. It’s a size 8. I know that I have put on weight and I know that it has more to do with my eating habits rather than my workouts. I enjoy working out and can get myself motivated. I wish that I was more disciplined with my eating. There was a time when I was very focused and disciplined with what I ate or didn’t eat and sometimes I wish that I could have that discipline again, even though some people thought that I was too strict.

I was reading through many postings last night (from 2003-2004) and I found this one thread where quite a few people shared their thoughts and feelings regarding their poor food choices (from several days to several weeks). It was somewhat refreshing and comforting to see that people from this forum who are avid fitness and nutrition minded are struggling too.

I am determined to reach my goal. I remember when I first started losing weight, I use to buy myself fitness magazines as a reward as well as to motivate myself and learn about fitness/nutrition. I also told myself that I wanted to be one of the success stories in one of those fitness magazines and I still do. I hope that 2006 will be the year for me.

[threenorns]

you know something, i'm losing weight like crazy now (inch and a half off my waist in the last two weeks) even though my trainer jacked my calories up to a low of 1900 and a high of nearly 2500 - it's the walking. i don't do any high-intensity cardio any more - it just doesn't work for me. a brisk walk outside for an hour before and after work (often culminating in a high-intensity mini-workout as i make a mad dash for the bus, lol) has been doing the trick beautifully. i only walk once on days i work out, though - no sense driving myself into the ground, eh?