No-Frills 2007 Journal

[no-frills]

8/12 Noon

Biked to/from the gym
- 1.5 mile run on treadmill @ 5.6
- 75 sit-up crunches
- 10 Roman Chair Straight leg lifts
- 50 abductor - outer thigh - 100 lbs
- 50 abductor - inner thigh - 90 lbs
- 2 sets of 15 chest Press @ 70lb
- 2 sets of 15 shoulder press @ 40lb
- 15 seated row hands over @ 90lb

[no-frills]

8/13 6:00 am - 4 mile run on rolling hills with my neighbor and dog, Riley


Tracking pedometer steps to see just how little movement I actually get at work because I am on the computer in a cubicle on the phone all the time. 4374 steps = .8 mile (pitiful)

Keep it up and Riley will be the fittest dog in EDH.

[no-frills]

pierini - I am rehabbing Riley's knee and she is helping me get back in shape. It's a win/win for both. You should see how grumpy she gets when we don't go out now...... just like me when I don't get activity.

5:30 pm
10164 precor strides = 1000 calories.

I think I bruised my right foot on a rock up in Lake Tahoe. I have been having some pain / discomfort on my eliptical so I have had to turn down the incline and resistance a bit.... but won't keep me away.

Also started wearing my pedometor to see just how little movement I actually get at work. Sure enough.... today only 3571 steps = .6 mile. UGH.

[no-frills]

8/16 6:00 am - 4 mile run with my dog and neighbor.

8/17 9:00 am
10550 precor strides, level 1-17 @ 1-7 resistance = 1000 calories
Arms - free weights

[no-frills]

8/19 - Noon

Biked to/from the gym
Workout:
- 2 x 20 Roman Chair Straight leg lifts
- 2 x 50 abductor - outer thigh - 100 lbs
- 2 x 50 abductor - inner thigh - 80 lbs
- 2 x 25 Leg Press @ 100lb
- 2 x 15 chest Press @ 70lb
- 2 x 15 shoulder press @ 40lb
- 2 x 15 seated row hands over @ 90lb
- 2 x 15 seated row hands under @ 90lb
- 2 x 15 Butterfly Contractor @ 60lb
- 2 x 20 rotary torso twist @ 40lb
- 2 x 15 overhead pulls @ 80lbs
- 2 x 50 crunches with 5 lb weight bent knee / feet in air
- 2 x 50 crunches with 5 lb weight straight legs crossed in air

Biked 4 miles with JDR3 on rolling hills which at times felt brutal and got my heart rate up and breathing very heavy.

Cooled off with a dip and light swim in the pool.

[no-frills]

8/20 6:00 am - 5 mile run with neighbor and dog.

* Weather is beautiful and expected to get up to high 90's.
* I have added gel heel cups for my stone bruise which has really helped out.
* I have been playing yo-yo with my eating and it shows at my Weight Watchers meetings. While I am getting lots of exercise, I haven't been logging and therefore have remained flat on weight for far too long. I am back to logging my food as of today. I did a good job last week of eating small, frequent, low calorie meals and intend to keep focusing on that.

[no-frills]

8/21 - no workout

8/22 6:00 am 4.5 mile run with neighbor and dog.

[no-frills]

8/26 - 10,580 precor strides, 1-17 elevation, level 6 resistance = 1000 cal's
100 crunches
Swim in the pool to cool off

[no-frills]

8/27 - 6:00 am
4 mile run with dog and neighbor.

Weather is still great, so I will keep running @ 6:00 am until the weather turns cold / rainy. I have to admit I am a fair weather runner... spoiled California Girl when it comes to temperatures.

while I do great on exercise (because I enjoy it) I am still struggling with food (because I enjoy it too much). I do well eating fruits, veggies, lean meats, water, etc. but not doing well at portion control or cutting out sugar. Still going to weight watchers, but doing the yo-you thing..... down 2 lbs, then flat for weeks. I will keep plugging along.

[no-frills]

8/28-8/30 = no work outs. Travel for business and woo many hours working.

8/31 - 10,283 precor strides, 7 resistances, level 1-17 incline = 1000 calories

[no-frills]

9/1 @ 5:00
Biked to/from the gym
Workout:
- 2 x 10 Roman Chair Straight leg lifts
- 2 x 50 abductor - outer thigh - 100 lbs
- 2 x 50 abductor - inner thigh - 90 lbs
- 1 x 15 Leg Press @ 100lb
- 2 x 15 chest Press @ 70lb
- 2 x 15 shoulder press @ 40lb
- 1 x 15 seated row hands over @ 90lb
- 1 x 15 seated row hands under @ 90lb
- 2 x 15 rotary torso twist @ 30lb
- 2 x 50 crunches with 5 lb weight bent knee / feet in air
- 2 x 50 crunches with 5 lb weight straight legs crossed in air
1 mile walk on the treadmill

[no-frills]

9/2 - 10580 precor strides, level 7 resistance, 1-17 incline = 1000 calories

I was wiped out from the business travel this week. Fell asleep on the couch at 9:30 pm and slept until 8:00 am (total 10.5 hours). Guess I needed it!

[no-frills]

9/3 - 10480 precor strides, level 7 resistance, 1-17 incline = 1000 calories
- 50 Squats
- 100 overhead shoulder presses (7lb weights)
- 100 curls (7lb weights)
- 100 tricep kickbacks (7lb weights)
- 100 shoulder lateral raises (7lb weight)
- 100 front punches (7lb weight)

[no-frills]

9/4 @ 4:00

Biked to/from the gym
Workout:
- 2 x 10 Roman Chair Straight leg lifts
- 5 x 10 Back extensions
- 2 x 50 abductor - outer thigh - 100 lbs
- 2 x 50 abductor - inner thigh - 90 lbs
- 2 x 15 chest Press @ 70lb
- 2 x 15 shoulder press @ 40lb
- 1 x 15 seated row hands over @ 90lb
- 1 x 15 seated row hands under @ 90lb
- 2 x 15 rotary torso twist @ 30lb
- 2 x 50 crunches with feet down
- 2 x 50 crunches with bent knee
- 2 x 50 crunches with feet in air / legs crossed
- 2x15 40lb weight overhead presses
- 2 x 50 crunches with 5 lb weight straight legs crossed in air
.5 mile walk on the treadmill @ 4.5 mph

6500 precor strides, resistance level 6, elevation 1-17