Sweetdream's workout journal - Page 3

**Lady C** · 17-Jun-07, 08:43 AM

Quote:

Originally Posted by sweetdream

Thanks for the recipe minime!!!!!! Today I went to the gym before work, quite interesting but I did it Warm-up 5 min on treadmill 4.5 mph Lower body: 1.Stiff-legged dead lifts 20lbs, 4 sets, 10 reps 2. Squats-flat barbell 20lbs, 4 sets 10 reps 3. calves 20 lbs, 4 sets, 10 reps 4. seated leg curl 20 lbs, 4 sets, 10 reps Cardio: 30 min on eliptical: 2 min warm up, HIIT for 8 intervals, cool down/low instensity for about 15 min 15 stairmaster: on fat burn setting

Try doing more weight than this next time - like 40-50 lbs. Your leg muscles are big and can handle a big load.

sweetdream · 17-Jun-07, 12:24 PM

Happy Fathers Day to the fathers on here..if their are any... Today: 5 min treadmill warmup 4.5 mph walk 30 min cardio on eliptical UPPER BODY: 1. Overhead barbell press-flat barbell 20 lbs, 4 sets, 10 reps 2. bicep curls-flat barbell 20 lbs, 4 sets, 10 reps 3. tricep pulls (machine) 20 lbs, 4 sets, 10 reps 4. Dips 10 resistance, 4 sets, 10 reps 5. pull ups(machine) 20lbs, 4 sets, 10 reps Next time I go I am increasing my weight...starting to get a little light

sweetdream · 18-Jun-07, 09:15 AM

Good morning all.... today I met with a friend and we did a 3 mile walk around the track at our old high school. She hasn't been working out as much as I have so we did it in 43 minutes, my goal was 38, but it's all good!! love being able to get people into working out and even the gym lady with her kids running around the track said, setting a good example for these young ones!!! Although we weren't exactly running...just about a 4 mph pace, maybe slightly slower. I am going to ride my bike now for 20 min

**midgetcop** · 18-Jun-07, 06:40 PM

sweetdream - congrats to you on your commitment towards your goal, it looks like you're off to a great start.

If you're not doing so already, periodically test yourself in each of the required components for your test and see where you're at - make sure that what you're doing is translating into the results you want to see.

sweetdream · 19-Jun-07, 10:16 AM

Midgetcop: how often should I do this? once a month? twice a month?

Today I can't believe I actually got my butt out of bed and went to the gym again. I have to work until midnight, didn't get home until 1230ish and I COULD NOT sleep at all!!!

It is so humid and hot out this way, I can't stand it!!!

Anyways: 5 min walk 4.5 mph on treadmill Stretched it up

Lower body: 1.Stiff legged dead lift: 1 set 20lbs 10 reps 3 sets 30lbs 10 reps

2. flatbarbell squat--Lady C I increased this to 30lbs and seems so much better than the light 20 lbs. I did 4 sets at 10 reps a piece

3. calves 20lbs, 4 sets at 10 reps a piece- I still feel the burn on 20 lbs so didn't want to switch that yet

4. lying leg curl 30lbs, 4 sets, 10 reps this was really hard!!!! an increase on 10 pounds maybe wasn't so good for me..

question: Is it ok to decrease the weight once you have increased it or just stay at the increased weight and then get used to that?

Cardio: 15min stairmaster 15 min eliptical approx 10 min of abs Might go out and play tennis later, not too sure, it's supposed to rain out here later, although it's pretty sunny right now

Another question: I have been addicted to Mrs. Fields smoothies, the one I get is a low cal, sugar free, no extra sugar added with yogurt, strawberries and you can get a booster in it like protein or multi-vitmain. Are these okay for me? I thought since they are made with real fruit, ice and yogurt it should be. maybe i should buy a blender and make them on my own? what do you guys think??:confused:

**minime** · 19-Jun-07, 11:09 AM

sweetdream, some exercises will increase far faster than others. For example, on the lying leg curl i usually use less than half what i use for the squat. So barbell squat 110, lying leg curl 50.. Keep increasing the squat numbers, keep the lying leg curls as they are at 30lbs. When you are doing the barbell squat, do you have a mirror to watch your form? Now that you are just starting out with light weights, it would be a good time to get your form spot on, iron out any faults before you start putting a lot of weight on there. Well done by the way, you seem to be dedicated to your workouts! keep up the good work!

**Lady C** · 19-Jun-07, 11:20 AM

Quote:

Originally Posted by sweetdream

Are these okay for me? I thought since they are made with real fruit, ice and yogurt it should be. maybe i should buy a blender and make them on my own? what do you guys think??:confused:

Buy a blender and make your own. My personal favorite is Blueberry Banana.
1/2 banana
3/4 cup frozen blueberries
1/3 cup plain yogurt
1/3 cup low fat cottage cheese
1 scoop whey isolate
1 Tbsp flax seed meal
Blend until smooth - yummy!

sweetdream · 21-Jun-07, 07:37 AM

For yesturday: 4.5 mph walk for 40 min 30 min of playing tennis 30 min bike ride HAPPY FIRST DAY OF SUMMER

edit: I finally bought a blender the other day!! soo excited to make smoothies!!!!!!

sweetdream · 21-Jun-07, 10:03 AM

what is whey isolate? can I buy it at a grocery store? what exactly does it do?

**Lady C** · 21-Jun-07, 10:14 AM

Whey isolate has little to no fat and no lactose. Whey concentrate has both fat an lactose. I am lactose intolerant so I must use isolate. Isolate is more expensive than concentrate because it requires more filtration to create.

I buy AllTheWhey brand off the web. I also use Optinum Nutritions brand vanilla soy. If you have no special diet requirements just buy the concentrate. Start with a small pack from your local GNC to be sure you like it and so does your body. Then buy in bulk later.

sweetdream · 22-Jun-07, 10:01 AM

Today I walked over to the track and did a 3 mile walk for 39 min, which came out to be 4.5 mph 13 min miles! Probaly won't do much else working out today, don't have much time between my two shifts, possibly go for a short bike ride, but tomorrow and Sunday I have to work at 12 so I am getting up early and going to the gym before that!!! Also, haven't weighed myself at the gym lately and I am so scared to!!! Is this bad? I am currently in that time of the month, should I wait until that's over to get a better reading? I just don't want to be dissapointed and I feel like this is a constant struggle when I am trying to lose weight...the scale....DUN DUN DUN

sweetdream · 23-Jun-07, 11:34 PM

today:: stretch eliptical 35 min, 5 min warm up, 20 min HIIT 8 intervals, 5 min cooldown Upper body 1. overhead flat barbell press 30lbs 4sets, 10 reps felt good, I was struggling my the last 2 or 3 reps 2. bicep curls tried a few at 30lbs and it was too heavy so I went back to 20 20lbs 4 sets, 10 reps 3. triceps (overhead-standing) 10lbs DB, 4 sets, 10 reps 4. chin-ups (machine set on 9) 4 sets, 10 reps 5. dips (machine set on 9) 4 sets, 10 reps I have to do the same thing all over again getting up early, working at 12-9

sweetdream · 24-Jun-07, 09:35 AM

just mae myself a smoothie with grapes, oranges and banana...not as good as ones with strawberries though

anyways I weighed myself at the gym yesturday and I didn't lose any weight yet. Really don't know what I am doing wrong. I did feel a little bloated, and it was already around 11:30 when I did it. I got up this morning and then weighed myself on our scale. I don't think ours is very reliable though, it was a 5 pound difference!!!!!! I try so hard not to weight myself but I do it anyways. Today is my off day, I was really tired from work last night so when I woke up this morning all I wanted to do was sleep.....

LINDA · 24-Jun-07, 11:44 AM

Hi Sweetdream - keep at it you are doing fine!

About your weight. Pick one scale and use it exclusively. Measure your weight at the same time of the day wearing the same amount of clothes. My runners weigh 2 lbs. I hate seeing that added to my weight since I usually weight myself without them. You might have similar things going on. I would not weigh myself more than once a month at this stage of what you are doing.

I looked at you daily plate journal and now I know why I feel that it is not giving enough information. You cannot quickly determine where your macronutrients (PCF) are coming from without doing additional calculations. At a glance your food choices are not too bad, for me I like the quick visual that fitday gives in their pie chart analysis. It helps me determine change and consistency and it doesn't chop up the carbohydrate calories to the point that they have to be added back together again for a total. (Sorry for the website critique in your journal)

I realize that you are transitioning with your food and exercise so just keep going, you are doing well.

sweetdream · 24-Jun-07, 09:27 PM

Brat- thank you!

I like the daily plate only because I remember trying to use fit day before and it didn't have the foods I needed to find. What kind of calculations would you do? just to determine the carbs, protein, ect? If you click on either of these at the very bottom for the day, like specifically you can click on calories and it will give you a line graph, it does the same thing for fat, carbs, ect. Would this help at all??

I feel like I am getting more muscular in my arms, I can see it and my parents and boyfriend have noticed as well, but the seems to be it. I know muscle weights more than fat so could this be why? also, if it is, to what point do I start seeing the same scale move....am I being impatient again??