No-Frills - 2006 Journal

[no-frills]

1/28/07 4:30 pm @ the gym

Warm-up 2 sets of:
10 forward arm circles
10 backward arm circles
10 squats
20 straight leg roman chair lifts

1 mile brisk walk on TM
1 mile run on TM @ 6.2

Workout 2 sets of:
- 50 abductor - outer thigh - 100 lbs
- 50 abductor - inner thigh - 90 lbs
- 15 Leg Press @ 100lb
- 15 Leg Ext @ 90lb
- 15 Leg Curl @ 100lb
- 15 chest Press @ 90lb
- 15 shoulder press @ 60lb
- 15 seated row hands over @ 90lb
- 15 seated row hands under @ 90lb
- 15 Bicep Curl @ 60lb
- 15 Tricep Extension @ 70lb
- 15 Pullover @ 80lb
- 15 Rotary Deltoid @ 60lb
- 15 Butterfly Contractor @ 60lb
- 15 Rotary Torso @ 50lb

.6 brisk walk on TM (2.6 miles total)

Annual Goals Update - Week #4 2007
- Intentional exercise 6 days/week = 7 days total = Exceeded Goal
- Weights 2-3 days p/week = 2 days total = Met Goal
- Weight within WW range 145-155 = Not Met
- BMI within WW range 20/25 = Not Met

[no-frills]

1/29/07 @ 6:45 AM
10,576 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

[minime]

good job on getting back to those gym workouts no-frills and on the zero pound gain. Next week you will see a loss again I am sure!

[no-frills]

minime.. glad to see you back online and sorry to hear about your car accident.

1/30/07 @ 6:45 AM
10,586 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

[no-frills]

1/31/07 @ 6:45 AM
10,540 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

[no-frills]

2/1/07 @ 1:00 PM
10,606 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

I see a trend with your daily 1 hour workouts, trying to beat your previous performance as measured by strides. It will be interesting to see the further progression knowing that at some point to get one more stride or even repeat a previous performance will become very difficult to do.

You've got to be ratching up some nice CV gains with your persistent effort. Keep up the good work!

[no-frills]

2/2/07 Complete rest day --- I even treated myself to a relaxing pedicure and manicure. I was so relaxed I fell asleep on the couch by 9:30 pm and sleep through the evening until 8:00 am the next morning. Felt so great to catch up on sleep from a very busy week.


WW Weigh-in =2lb weight loss this week = 29 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
- WW week 6 = 1.6 lbs
- WW week 7 = 0 lbs
- WW week 8 = 4 lbs
- WW week 9 = 1 lb
- WW week 10 = no weigh in, trip with girlfriends to Lake Tahoe
- WW week 11 = 0 lb loss
- WW week 12 = 2 lbs

[no-frills]

2/3/07 -

Pierini - I have been really trying hard to at least keep to my 1 hour / 1000 calories on the elliptical machine because work has been so challenging right now. I have had many early morning meetings and have started my travel season, so having the elliptical really helps out.

I feel really good about my exercise but have been slipping a bit on the eating. No surprise for me because I always enjoy working out but I enjoy eating equally as much. I still struggle with not overeating the points allowed to me on WW's. I have been able to lose up to this point because I get in enough exercise but still working on eating less, smaller portions and I am really working on the mindset of food as "fuel" , along with making changes in the way I cook. What can I say.... "I have issues with food"! ...:confused:

2 mile brisk walk on TM

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

1.5 mile brisk walk on TM (total 3.5 mile cardio on TM)

[no-frills]

2/4/07 Super Bowl Sunday ---- (GO Colts!!!)

3 mile run on TM ranging from 5.8-6.6
.10 walk to cool down

Workout 1 sets of:
- 20 Roman Chair Straight leg lifts
- 50 abductor - outer thigh - 100 lbs
- 15 chest Press @ 90lb
- 15 shoulder press @ 60lb
- 15 seated row hands over @ 90lb
- 15 seated row hands under @ 90lb
- 15 Butterfly Contractor @ 60lb
- 15 Rotary Torso @ 50lb
- 25 feet on the floor crunches with 5lb weight
- 25 feet in the air (right over left) crunches with 5lb weight
- 25 feet in the air (left over right) crunches with 5lb weight

Annual Goals Update - Week #5 2007
- Intentional exercise 6 days/week = 7 days total = Met Goal
- Weights 2-3 days p/week = 2 days total = Met Goal
- Weight within WW range 145-155 = Not Met
- BMI within WW range 20/25 = Not Met

This week is going to be very challenging.
- Super Bowl Sunday... lots of food challenges. I made sure I excercised this morning, but will need to eat healthy snacks during the game. GO Colts... so I don't have to stress eat!!!
- I will also be traveling this week to attend our annual Sales Conference. I will have to overcome lots of parties, fattening food and excessive drinking -- ONE DAY AT A TIME.
- I will be in 4 cities in in 4 days. I am taking a later flight on the first day to get in a work-out and plan is to take my work-out gear to get in cardio early mornings.

[gymgirl]

congrats on the 2lbs loss this week, no frills! you've been doing great, and i can imagine how exhausting it would be to workout while traveling AND trying to stay away from all the good food at those parties. you are doing great!

i think your sales conference should be in seattle, then i'll take you out to a restuerant where you can get good food that is not too bad for you!

[no-frills]

Gymgirl... thanks for the support. If I ever head to Seattle you will be the first to know. This week it's Anaheim, El Segundo, San Jose and Santa Clara, then back to Sacramento.

2/5/07 @ 11:00 am
10,586 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

[no-frills]

2/6/07 @ 7:00 am
10,606 precor strides @ resistance 7, incline varying 1-17 = 1000 calories

[no-frills]

2/7-2/9 no work outs. I had planned to exercise at the hotel gym when traveling however the gym was closed for repainting AND the days ended up being extra hectic.

WW Weigh-in =2lb gain this week = 27 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
- WW week 6 = -1.6 lbs
- WW week 7 = 0 lbs
- WW week 8 = -4 lbs
- WW week 9 = -1 lb
- WW week 10 = no weigh in, trip with girlfriends to Lake Tahoe
- WW week 11 = 0 lb loss
- WW week 12 = -2 lbs
- WW week 13 = +2lb gain.. UGH.. ;0(
*** I have messed around for the last 4 weeks and haven't made any progress. NOw it's time for me to refocus.

2/10 3:00 pm @ gym
2 mile run
- 50 abductor - outer thigh - 100 lbs
- 15 chest Press @ 90lb
- 15 shoulder press @ 50lb
- 15 seated row hands over @ 90lb
- 15 seated row hands under @ 90lb

Two steps forward, an occasional step back is a good moving-forward pace. Sometimes little hiccups along the way is good medicine, kind of like a good kick in the pants, posing the question of how bad do we want it.

You are doing good. Keep moving forward.