No-Frills - 2006 Journal

[no-frills]

12/25 - COMPLETE REST DAY including afternoon nap... Merry Christmas

[no-frills]

12/26 - I ate way too much food that wasn't good for me on both xmas eve and xmas....but such is life.

10:00 am
10,000 precor strides, level 7 Resistance, incline 1-17 variance = 982 c's

3:00 pm
10,328 precor strides, level 7 Resistance, incline 1-17 variance = 1018 c's

I was feeling so guilty about what I ate at Xmas that I did 2 work-outs on my precor since the gym was closed. I am hoping to make a dent in the calories I consumed at Xmas .... only 3 days left until my next ww weigh-in and I really don't want to log any weight gain. I am going to have to eat really great and exercise vigorously until Friday weigh-in....

Why don't you add a post in the Diet & Nutrition section of the forum to the thead "How did you do on Christmas". There are some good reads there and your Christmas consumption would fit right in.

Up the protein significantly, drop the carbs significantly, train hard the next couple of days, and drink lots of water only and you'll record another drop at your next weigh-in.

[gymgirl]

try not to sweat it too much no-frills. look at all the extra cardio you did! it would be one thing if you ate a bunch and didn't exercise. now that you have been exercising regularly i would suspect your metabolism has kicked up a notch and you are burning what you consume faster.

anyway, like pierini said, up the protein keep the carbs lower and drink a lot of water and you should be fine for your weigh-in!:

[no-frills]

Pierini and Gymgirl -- thanks for the input on how to modify my eating... I know my focus is short-term, but right now I am focusing on weight loss --- I have a lot more to go. I allowed myself some treats, but focusing week to week has helped me to continue to lose during the holidays which is a HUGE accomplishment for me.

12/27 @ 10:00 A.M.
10,445 precor strides, level 7 Resistance, incline 1-17 variance = 1000 c's

[no-frills]

12/28 1:00 p.M.
10,000 precor strides, level 8 Resistance, incline 1-17 variance = 1000 c's

[no-frills]

As a 42 year old female, 5-7' tall, trying to get back to being fit, my 2007 goals are a mix of those that I would like to achieve and those that I will focus on sustaining the momentum I have established in 2006:

1. Achieve a healthy weight as measured by weight watchers range 145-155
2. Achieve a healthy BMI as measured by weight watchers range of 20-25.
3. Intentionally exercise an average of 6 days p/week or 312 annually.
4. Incorporate weights into my fitness routine 2 days p/week or 104 annually.

12/29 8:00 am
10,340 precor strides, level 7 resistance, incline 1-17 variance = 1000 c's.

WW Weigh-in = NO Weight Loss this week
- 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
- WW week 6 = 1.6 lbs
- WW week 7 = 0 lbs

[gymgirl]

i think those are great goals no-frills!

so eventough you didn't lose any weight this week, atleast you didn't gain, right? no harm done really AND you got to enjoy yourself! you've been doing great and I know you will continue to do so and acheive your 2007 goals!

Happy Friday!

Let's not rule out the possibility that you lost a lb. of fat and gained a lb. of muscle this week. We really don't know. BF% is the other part of the measuring stick.

Staying even is progress during the Christmas season.

[no-frills]

Pierini & Gymgirl - I incorporated some of your ab exercise suggestions into my work-out today. Thank you.

Gym @ 9:00 am

Warm-up- 2 sets of:
10 forward arm circles
10 backward arm circles
10 squats
10 push-ups
10 Roman-chair knee raises
10 Roman-chair straight leg raises
10 planks using BOSU ball holding 30 seconds at a time

1.5 mile run on TM @ 6.5 no incline
50 sit-ups on the decline bench (position 1 elevation)

1st Round Work-out ---- 15 each of:
Leg Press @ 110lb
Leg Ext @ 90lb
Leg Curl @ 100lb
chest Press @ 90lb
shoulder press @ 60lb
seated row hands over @ 90lb
seated row hands under @ 90lb
Bicep Curl @ 60lb
Tricep Extension @ 70lb
Pullover @ 80lb
Rotary Deltoid @ 60lb
Butterfly Contractor @ 60lb
Rotary Torso @ 50lb
50 abductor - outer thigh - 100 lbs
50 abductor - inner thigh - 90 lbs

1.5 mile run on TM @ @ 6.5 - no incline
50 sit-ups on the decline bench (position 1 elevation)

2nd Round Work-out ---- 15 each of:
Leg Press @ 110lb
Leg Ext @ 90lb
Leg Curl @ 100lb
chest Press @ 90lb
shoulder press @ 60lb
seated row hands over @ 90lb
seated row hands under @ 90lb
Pullover @ 80lb
Rotary Deltoid @ 60lb
Butterfly Contractor @ 60lb
Rotary Torso @ 50lb
50 abductor - outer thigh - 100 lbs
50 abductor - inner thigh - 90 lbs

.2 mile walking cool down.

Running at 6.5 was faster than usual and felt really good. Tired and sweaty at the end. Ab-work isn't my favorite, soI have decided to put the ab work in at the beginning of my work-out so I don't put it off or make an excuse to talk myself out of it.

[gymgirl]

Originally Posted by no-frills

Ab-work isn't my favorite, soI have decided to put the ab work in at the beginning of my work-out so I don't put it off or make an excuse to talk myself out of it.

sounds like a good plan no-frills!

good job on adding those ab exercises! when you are doing a plank with bosu are your feet up on it or hands? that seems REALLY hard. i can hardly to a plank on the ground, let alone with a bosu! great work, that looks like a long and tiring workout!:

[CF-OC_gal]

Nice work no-frills!

[.V.]

Wow, those are some long looking workouts. Good decision moving abs to the front of the workout. Same reason my squats always come first...so I'll not have time to find an excuse not to do them.

[no-frills]

Gymgirl - Hands are stabilizing (or trying) on the Bosu ball and feet are on the floor. The Bosu ball moves slightly so it makes my abs work harder. It was tough and immediately made me start sweating.


Brat & Welch - thanks so much for the encouragement. I try to do "super sized" work-outs on the weekends because I have more time. The cardio + weights in 1 work-out really tired me out. this sounds weird... but I couldn't wait to get home and eat because I was on empty. Had a big spinach salad with albacore tuna, mushrooms, bell peppers and rice vinegar.... YUM!

[tim_mcf]

Hunger after that isn't wierd at all, and your salad sounds great.