No-Frills - 2006 Journal - Page 14

**minime** · 07-Dec-06, 06:17 AM

hehe that is so cute - your boys are wasting away. How did JDR get the energy for those workouts?!

good job on getting workouts in even while away, and making good food choices. It can be tough not to fall into the trap of eating whatever (vacation mode) and you still stuck to your guns!

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no-frills · 08-Dec-06, 12:50 AM

12/8 - 10:00 am10,000 precor strides, level 8 resistence, incline 1-17 variance = 1000 c's Bumped up the resistence by 1 more level. Back to logging and eating within my points today now that I am back home from my trip to Oregon. Felt like I was starting the weight watchers program all over again. minime & gymgirl..... don't let JDR3 fool you.... he and the 2 boys mastered their "ordering out" skills for meals while I was gone. No-one "withered away"!

no-frills · 10-Dec-06, 12:43 AM

12/9 4:00 pm @ the Gym

Warm-up
10 forward arm circles x 2
10 backward arm circles x 2
10 squats x 2
10 back extensions x 2
1.10 mile brisk walk on the TM

1st Round Work-Out ---- 15 each of:
Leg Press @ 110lb
Leg Ext @ 80lb
Leg Curl @ 80lb
chest Press @ 70lb
shoulder press @ 40lb
seated row hands over @ 90lb
seated row hands under @ 90lb
Bicep Curl @ 60lb
Tricep Extension @ 70lb
Pullover @ 80lb
Rotary Deltoid @ 40lb
Butterfly Contractor @ 50lb
Rotary Torso @ 40lb
25 crunches with 5 lb weight
25 crunches with feet raised left leg over with 5 lb weight
25 crunches with feet raised right leg over with 5 lb weight
50 abductor - outer thigh - 100 lbs
50 abductor - inner thigh - 90 lbs
1.4 mile run on TM @ @ 6.0 - no incline

2nd Round Work-out ---- 15 each of:
Leg Press @ 110lb
Leg Ext @ 80lb
Leg Curl @ 80lb
chest Press @ 70lb
shoulder press @ 40lb
seated row hands over @ 90lb
seated row hands under @ 90lb
Bicep Curl @ 60lb
Tricep Extension @ 70lb
Pullover @ 80lb
Rotary Deltoid @ 40lb
Butterfly Contractor @ 50lb
Rotary Torso @ 40lb
25 crunches with 5 lb weight
25 crunches with feet raised left leg over with 5 lb weight
25 crunches with feet raised right leg over with 5 lb weight
50 abductor - outer thigh - 100 lbs
50 abductor - inner thigh - 90 lbs
1.5 run on TM @ 5.8 no incline

4 miles total. I was tired, sweaty and felt like I had a really good work-out. I was actually thinking to myself "I love this work-out" as I was driving away from the gym.

Weighed in on Friday and was only down .2 lb... ok glad I didn't gain, but come on ... I could have let all the air out and lost .2.... LOL.

**gymgirl** · 11-Dec-06, 08:54 PM

wow that looks like a killer workout no-frills! don't worry about being down .2lbs. remember you are putting on muscle with all your working out.

no-frills · 13-Dec-06, 12:25 AM

12/10 = rest day
Day out with my girlfriends. Went to see the movie "Holiday" and lunch. Loved the movie! It was light, fun and a total chick-flick. I planned ahead and brought soy chips + water to snack on at the theater and wasn't bugged about them eating that fatty, buttered, popcorn. I only had soup for lunch... so did good at the restaurant.

Evening celebrated my mom's 66th birthday - dinner out with family at an Italian restaurant. I was really pleased with my food choices here too! No bread sticks -- salad, grilled veggies and chicken.

no-frills · 13-Dec-06, 12:29 AM

12/11 @ 10:00 A.M.
10,000 precor strides, level 7 Resistance, incline 1-17 variance = 970 c's

Didn't feel like working out today, but told myself to just do something. I was glad I didn't give into myself. Whew...

no-frills · 13-Dec-06, 12:29 AM

12/12 @ 11:00 A.M.
10,000 precor strides, level 8 resistence, incline 1-17 variance = 1000 c's

**minime** · 13-Dec-06, 07:07 AM

way to go no-frills on fighting the temptation to not workout!

**gymgirl** · 13-Dec-06, 10:20 AM

good for you for working out even when you didn't feel like it. i have days like that and i tell myself ok i'll only do 15 min of cardio, but once you get going that feeling usualy fades and before you know it you've done 30 min! good job!

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no-frills · 14-Dec-06, 01:15 AM

Minime & Gymgirl --- you 2 R great support. I actually love exercising, but occasionally I get in a "snit". Once I changed and go on the machine I felt great. I was thinking how good it felt not to be a "slug".... AND my goal is to loose another 1-2lbs this week ...........so I knew I had to get moving.

12/13 @ 6:30 A.M.
10,000 precor strides, level 8 Resistance, incline 1-17 variance = 1000 c's

I knew today I would be too busy to get in a work-out in the afternoon or evening. I planned in advance to break up my 10K precor strides into 2 parts. I got up early to make lunches for the boys and precor'd 1/2 while they were getting ready for school. Then after I dropped the boys off to school, I finished the other 1/2. I arranged to start my meetings at work at 9:00 instead of 8:00 so I could finish my 10K precor strides. Took some planning, but got my exercise! In the past I wouldn't have done any exercise at all....;0)

I am not doing very good this week at logging my food. I am amazed at how easily I fell off the wagon on logging my food. Tells me that I really haven't developed a good habit yet. I am finding I start off logging early in the morning and then don't in the evening which is when I tend to eat too many calories.... not good. I have to get back to LOGGING EVERYTHING!!!

no-frills · 15-Dec-06, 12:29 AM

12/14 @ 8:00 A.M.
10,000 precor strides, level 8 Resistance, incline 1-17 variance = 1000 c's

Work-outs this week have all been precor at home in the mornings. I haven't had any time to get to the gym in the evening. I am looking forward to going to the gym over the weekend to get some weights and some variety.

tim_mcf · 15-Dec-06, 09:49 AM

You could always do a "Tabata Something Else" type workout in the morning, with squats, pushups, situps, and pullups. Or if you don't have a pullup bar at home, maybe body rows off the kitchen table?

Still, at least you're doing something and keeping your conditioning up.

**minime** · 15-Dec-06, 10:01 AM

or what about burpees?

do you have a jump rope? you could make up your own home workout pretty easily.. say

100 skips
50 pushups
25 situps
50 pushups
100 skips

or

100 squats
100 situps
100 lunges
100 pushups

its great though that you are doing your 10000strides : think back to before when if you couldnt make it to the gym you would just do nothing, right? you have come a long way... and the only way from here is up! (or down.. in weight lol)

no-frills · 15-Dec-06, 08:15 PM

Tim / Minime... Great suggestions.... I do have a jump rope and also a stability ball that I could use... no pull-up bar.... funny how I never thought about doing that type of a work-out at home... I appreciate the input and use them to break up my routine.

12/15 @ 8:00 A.M.
10,000 precor strides, level 8 Resistance, incline 1-17 variance = 1020 c's

WW Weigh-in = Down 20.6 lbs total!!!
- on my own = 7.0 lbs
- WW week 1 = 5.0 lbs
- WW week 2 = 1.4 lbs
- WW week 3 = 4.6 lbs
- WW week 4 = .2 lbs
- WW week 5 = 2.4 lbs

**gymgirl** · 16-Dec-06, 02:39 PM

[quote=no-frills]
I knew today I would be too busy to get in a work-out in the afternoon or evening. I planned in advance to break up my 10K precor strides into 2 parts. I got up early to make lunches for the boys and precor'd 1/2 while they were getting ready for school. Then after I dropped the boys off to school, I finished the other 1/2. I arranged to start my meetings at work at 9:00 instead of 8:00 so I could finish my 10K precor strides. Took some planning, but got my exercise! In the past I wouldn't have done any exercise at all....;0)
[quote]

hi, no frills! sorry things have been so busy i haven't been able to stop by in awhile. your above comment really shows that you have made a lifesyle change! now you are thinking about how you can rearrange/plan your schedule so that you can fit exercise in rather then saying 'i'm too busy to workout' and using that as an excuse. you are doing great, and don't worry about falling off the food logging, wagon for a bit, you will get back to it.

p.s. congrats on your last weigh in and on your 20lbs loss total! keep up the great work!

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