Sweetdream's workout journal - Page 19

sweetdream · 29-Nov-07, 07:16 PM

today:
just cardio:

20 min on stair master

10 min walking
5 @ 4.0 incline 4.0 mph
5 @ 4.5 incline 4.0 mph

30 min on elliptical

sweetdream · 30-Nov-07, 08:27 PM

today:

1. incline bench press with dumb bells
15lbs, 3 sets, 12 reps

2. scoops
50lbs, 3 sets, 12 reps

3. 4 sets of 8 pushups resting 60-70 seconds inbetween

4. wide grip pulls
60lbs, 3 sets, 12 reps

cardio:
elliptical hiit
5 min warmup
5 min HIIT with 20 sec @ 230 watts and 5 sec at no less than 220
5 min cooldown
repeat HIIT
repeat cool down
5 min of on and off HIIT, 1 min each
5 min cooldown ? haha can't remember

and wow....eating the past few days...yesturday I went out of control because I had the alcoholic munchies when I got home AND I am in that time of the month.

I feel as if I have no control when I am on my period, like I seriously just can't say no! grr I need better motivation during these few weeks of bloat and rag

pierini · 30-Nov-07, 08:45 PM

I think you are ready to test yourself for a max rep single set effort of pushups after you finish your monthly lady stuff.

I think you are ripe for a new PR.

sweetdream · 01-Dec-07, 09:41 PM

pierini- yes, after this monthy lady stuff I will test myself. how often should I do that?

My goals this month:
write down my weaknesses, especially during my period month and try to avoid them.

Also; today I had said to this girl at work whom is also food conscious and losing weight/ getting into shape "Emilie, I need some low carb foods to eat, I think that's my problem, I eat too many carbs" she gave me this real strange but serious look and said to me "Talia, look at yourself, you look great"

I am not sure if it is only me and I know it's not, because we all don't see what others see because we are constantly critiquing so I think now it is time for me to really buckle down and just work on keeping up this regimine, still getting out the kinks of over carb eating on my period or beer munchies after I drink. I am learning so much about myself and life and how I am just a person who is never satisfied with what they have, I need more....

anyways today for workout:
20 min stair master

35 min on treadmill broken down into:
1 mile @ 7.3 mph
0.25 mile @ 4.0 incline, 4.5 mph
1 mile @ 7.5 mph <-- this was the hardest part of the workout
0.25 mile @ 4.0 incline, 4.5 mph
1 mile @ 7.7 mph <-- this was also hard because I have never ran at this speed but it was comforting to know I was pushing
the rest of the time to walk so I did the walking/running in about 32 min with the last 2 min as a copoldown. I think it was 3.62 when I did the last mile @ 7.7 mph so altogether I'm going to say an estimate of 3.75 - 3.80 miles in 35 min

pierini · 01-Dec-07, 10:59 PM

Quote:

Originally Posted by sweetdream

pierini- yes, after this monthy lady stuff I will test myself. how often should I do that?

When you say how often should you do that, I don't know if you mean the lady stuff or the pushup test. If you meant, the lady stuff, I understand that once a month is standard.

If you meant the pushup test, test yourself and post your results, then remind me and I will answer that question then.

sweetdream · 04-Dec-07, 10:22 AM

december 2nd
rest

december 3rd:
30 min on home elliptical

december 4th:
met with trainer, I was late. I worked til midnight and didn't get to bed until around 1, and then I woke up this morning and it was 8:04. It takes me a half hour to get to the gym gggggggggrrrrrrrrrr
- told him my ultimate goal was to pass the trooper (if indeed I got that far) physical- has has seen me there a lot and knows I am not a weakling and next time we week is on thursday at 7:30 gooooood lord!!

anyways we did
1. standiing rows pull behind ear
1 set, 15 reps, 30lbs

2. pulley pec flies-out and the pull in to cross at chest
1 set, 15 reps, not sure how much weight it was at- 30lbs

repeat these 2 again

1. laying 1 arm chest press
1 set each arm, 15 reps, there was a 10lb plate on the machine but it was quite a resistance

2. standing bends on bender--haha have no idea what this is called but it's where you bend over the thing with a weight for your back (I always thought it was for abs- learned something new today! )

1 set, 15 reps

repeat these 2 twice

abs- side obliques, lay on side with arm holding body up, go down to touch ground tih hips and come up
1 set each side 15 reps

abs- on forearms holding body up (kind of like a pushup) hold for 30 sec

cardio:
10 min on treadmill
30 min elliptical

I was angry with myself that I was late and it took time away from our workout but he said he was going to figure something out that I can do on my own because I'm not keeping this trainer, I don't usually pay for these things but since I have been at that gym a long time I figure I'd give back hahha, even though I do every month

but its tough for me to get there that early but his book is literally filled up by the begining of the week because of his normal clients and I get stuck in where ever he's free which is ALWAYS VERY EARLY..

oh well I gotta do it right??

hey and yesturday I passed my goals of getting in low carbs and low fat~!

edit: pierni- I did 15 full pushups and by the 15th one it was hard..it takes me af ew seconds to do them when I get to 10-15 like I can't just keep going up and down with ease. I also told my trainer I need work on this

sweetdream · 05-Dec-07, 08:08 PM

today:

1. bicep curls with straight bar bell
30lbs, 3 set, 12 reps

2. scull crushers
30lbs, 3 sets, 12 reps

3. bicep 21's
3 sets, 21 reps

4. behind head triceps
15lbs, 3 sets, 12 reps

cardio:

2 mile run @ 16:06 min @ 7.4-7.5 mph
walk 5 min @ 4.0 mph
run 1 mile @ 7.5 mph 8 min
walk the rest to 30 min

**minime** · 05-Dec-07, 10:06 PM

How much are you paying this trainer talia? What is with these trainers and the machines, why always with the machines. You don't need any machines! I say ditch the trainer and do some research. I would laugh in someones face if they tried to charge me for that workout.

Sorry if I sound harsh, but if you are paying somebody good money you should damn well be getting a good workout out of it. Especially after you TOLD the trainer that you wanted to get serious and push yourself with some proper weights.

You are doing great talia, keep up the good work and keep pushing yourself!

sweetdream · 06-Dec-07, 08:58 AM

I only paid $50 for 2 hours so it breaks down into 4 1/2 hour sessions

honestly even if I did read up on stuff I like the fact that someone else is there to tell me what is good and what isn't. I don't have the time while I am there to be asking questions, I get to the gym with just enough time to drive there, workout, come home, eat and go to work. This guy seems to know what he is doing, he was a marine for 6 years and has many clients. He discussed with me today that he's going to do some compound exercises to get fit for this exam. He knows exactly what's on it and what I need to do.

Not sure why a lot of people on here are so against machines. Not trying to be rude, just wondered what the difference was between the two, I mean either way you are still working muscles right? I just do not know enough about muscle groups and joints and everything of that sort to be making up my own excercises and expecting them to work. today he got me to do this rountine:

1. smith machine --- grr I know minime u hate this one
squats
95lbs, 2 sets, 15 reps
I PERSONALLY know I could do 75 on the olympic bar so I know I am going to be going back and forth between the two. I felt it in my legs just after 2 and I do as well with the olympic bar, I think maybe he went with this because it forces proper form??

2. hamstrings with stability ball
2 sets, 15 reps
this one was total body usage, lying on back, put heels on stability ball, pulling ball in toward me, raising my hips when I got closer to my body so my feet were flat on ball
This is a good one, I liked this, I felt it and no machines!

3. reverse lunges
1 set of 15 per leg no weights
1 set 15 per leg with 10lb dumb bell

abs- for the exam I have to do full crunches so he said on lower body days to work the upper and lower abs and the other days do obliques. so since I already know hoe to do full crunches we didn't do them (1/2 hour time limit) but to use the incline bench and do 50 full up and down, resting in between if needed but getting to 50 and I think he said 3 sets.

the ones we did do were on the same incline bench but with the bench flat. laying on the bench, grabbing the handle above my head, legs crossed, crunch to nose and down (but not all the way touching the bench again)

cardio:
5 min walk incline 1.0 (4.0 mph)
run 1 min @ 7.8 mph rest 1 min repeat for 15 min
5 min walk incline 1.0 (4.5 mph)
my next appointment is wednesday @ friggin 8 in the morning haha but I would like to hear from people on here maybe what direction I should push him into steering me.

my goals at this point:

* still trying to get to 125lbs
* still lose body fat %
*lose a few more inches off stomach- especially below belly buttons which I fear is doomed to stay there forever!
* PASS with FLYING COLORS this exam- if and only if I ever get that far, there are over 22,000 people taking this written exam! i'm starting to get nervous and thoughts rambling through my head!

sweetdream · 07-Dec-07, 10:48 PM

today:

elliptical at home for 30 min
abs- side bends with 5lbs ball in hand- 15 per side
abs-side sit ups 15 per side
abs- 30 sec on forearms

repeat 3 times

**Lady C** · 08-Dec-07, 08:56 AM

I'm still rootin' for ya!

A couple of answers/questions.
The thingy that you bend over for your back - back extensions
It is ok to use machines, especially if you are not working with a spotter. Some don't like them because they control your movements. If that is what you have, then use them

Remind me what the trooper test consists of running (how far), push-ups (how many), etc.

sweetdream · 08-Dec-07, 09:54 AM

The physical aspect of the trooper test is:

1.5 mile run in 14:55 or less (I am not sure if this is done outside at a track/roadway or inside in like a gym or something- If I could figure this out it would be of great help to me only because if it IS outside I think i need to start buyinig some headbands and running clothes. As of right now I am not running outside because it is only 19 degrees out most mornings. To me that is SOOOO cold!!)

push-ups - 18 max- no specifial allotted time

sit-ups- 35 max in 1 min, full sit-up's so that elbows touch knees and when you go back down shoulder blades hit the floor

I have heard that this is the point in which they tend to get rid of a lot of people for not doing them correctly, for instance if you do even one sit-up wrong it's not counted, if you continue to do it you get disqualified

So far over 22,000 people have signed up for this exam!!!

**Lady C** · 08-Dec-07, 10:13 AM

Then I would concentrate on doing running until you can do your 1.5 miles under 15 minutes - 18 push-ups - 35 correct form sit-ups in under a minute. This means don't worry about other exercises like squats and pull-ups. Add them in when you can, but each time you workout concentrate on passing the minimum required stuff.

If you work on the required stuff now and get it down the test will be a breeze. Then you can modify your routine to target a different goal.

sweetdream · 09-Dec-07, 12:38 AM

lady c- I have noticed that I have been having trouble with the treadmill. I try to mix things up so my body doesn't get used to what I am doing so one day I will run, another day HIIT with elliptical, another day just steady pace and by the time I get back to my run I can't do it! I used to run on the treadmill for half hour without stopping and I have tried to do it and I can't.. should I work my way back up again? 10 min one day, 15 the next, 20 the next? I'm not sure how to do this

I like the whole aspect of working out and I don't even know if I will make it that far in advancement to do all these tests, if I do it won't be until june so like everyone else on here I am working out on other areas to target my own other non-career related goals to get my body into shape

today:

1. incline bench chest press, straight barbell
40lbs, 3 sets, 12 reps

2.back extensions
10lbs plate, 3 sets, 12 reps

3. push-ups
3 sets, 10 reps, 1 min rest period inbetween each set

4. scoops
50lbs, 3 sets, 15 reps

5. pec flies
50lbs, 3 set, 15/13/12 reps

cardio:all at 1.0 incline
5 min walk 4.5 mph
5 min run
2 min walk
5 min run
5 min walk

10 min stair climber with moving steps

sweetdream · 09-Dec-07, 10:08 PM

today:

rest