acohn's gym log

[acohn]

This entry is a warm-up for the July-October fitness challenge. Fitness has always been a secondary concern during my weight loss phase. Now that I'm maintaining my weight, I want to make fitness more prominent in my life.

This Sat., I'll be creating a transition plan with an exercise-oriented physical therapist whose SuperSlow studio I've been working in, so that I can take what I've learned back to my regular gym.

I have some pics of a month or so ago, and I don't look that different. I'll finish the film roll this weekend and post them soon.

[acohn]

Here are my measurements, as of 7/16/03:

Neck: 14
Bicep: 10.75
Forearm: 10.75
Wrist: 6.5
Bust at nipple line: 36.5
Natural waist ( smallest place ): 32.5
Belly at button: 32.75
Hip: 37.5
Thigh: 17.5
Calf: 15.25

Goals: stronger muscles, better posture, decreased HR (currently at 90 BPM)

Here are my pics, as of 6/10/03 (I look only a little different now):

[acohn]

This is going to look different than most people's weight training records. For the time being, I'm using the SuperSlow Method, which basically uses a 10 count on the positive and negative parts of the arc of motion. The goal, rather than sets or reps, is simply duration under load in good form until failure.

Key
W = Weight
T = Time
I = Intensity
6: Good form, no failure
7: Good form, failure in target time range
8: Good form, failure in target time range + 10 sec. static

Goal: To failure in 1:20–2:20


7/16/03

Bench Press
W: 80 T: 1:30 I: 7

Seated Row
W: 70 T: 2:00 I: 7

Lat Pulldown
W:90 T: 2:00 I: 8

7/17/03
Leg Press
W: 110, 130 T: 1:15 I: 8?

Seated Leg Curl
W: 150 T: 2:15 I: 7

Leg Extension
W: 70 T: 2:00 I: 7

Seated Calf Raise
W: 80 T: 1:55 I: 7

Low Back Extension
W: 90 T: 3:00 I: 6

Extra hamstring and hip flexor stretching

7/18/03

Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.

[acohn]

7/20/03
Leg Press
W: 130 T: 2:50 I: 7

Seated Leg Curl
W: 60 T: 2:30 I: 6

Seated Leg Extension
W: 70 T: 1:50 I: 8

Bench Press
W: 80 T: 1:53 I: 7

Seated Row (Rotary)
W: 40 T: 2:09 I: 7

Bicep Curl
W: 40 T: 1:30 I: 7

Tricep Extension
W: 90 T: 3:00 I:

Ab Crunch Machine
W: 30 T: 1:15 I: 7


7/21/03

Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.


7/23/03

Bench Press (Cybex, this time)
W: 50 T: 2:24 I: 7

Rear Delt (Rotary)
W: 45 T: 1:40 I: 7

Pec Fly (Rotary)
W: 60 T: 2:00 I: 7

Seated Row
W: 70 T: 2:15 I: 7

Core Muscles
stability ball back extension: 15 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
prone iso-abs: 30 sec. x 3 sets
stability ball bridge:30 sec. x 3 sets
stability ball crunches: 10 reps
lower back/Incline reverse sit-up: 15 reps, 2 sets

7/24/03

Leg Press
W: 135 T: ? I: 7

Seated Leg Curl
W: 60 T: 1:56 I: 7

Seated Leg Extension
W: 70 T: 1:40 I: 7

Seated Calf
W:85 T: ? I: 7

Lower Back Extension
W: 90 T: ? I: 6

Core Muscles
stability ball back extension: 15 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
incline reverse sit-up: 15 reps, 2 sets
7/26/03

Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.

7/27/03 (forgot my watch)

Leg Press
W: 140 T: ? I: 7

Seated Leg Curl
W: 60 T: ? I: 8

Seated Leg Extension
W: 70 T: ? I: 8

Seated Calf Raise
W: 90 T: ? I: 7

Core Muscles
stability ball back extension: 20 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
prone iso-abs: 30 sec. x 3 sets
stability ball bridge: 30 sec. x 3 sets
stability ball crunches: 20 reps
lower back/Incline reverse sit-up: 15 reps, 2 sets
Bench Press
W: 85 T: ? I: 7

Seated Row
W: 70 T: 3 I: 8

Lats/Pulldown
W: 80 T: ? I: 8

Bicep Curl
W: 40 T: ? I: 7

Tricep Extension
W: 105 T: 3:00 I: 6

Pulse: down from 90 to 78-84

[quibbers]

Thanks for the thumbs up on the exercise acohn! Let's see how I do after a couple more days on the "real" deal LC (no cheats and no falling off!). My brain knows that reg exercise is part of the puzzle- and it makes me feel better when I have done it (just not before or during!). I think I am just lazy by nature ;)

Off to do some Nordic Trak! I haven't been on since....uh...June sometime. I can't stand having that thing staring at me. It's about 8 yrs old, but the pricetag is seared into my memory-makes me feel guilty when it stares at me like that (which is why I'm always covering it up with laundry maybe???) Wha ha!

[acohn]

All weights are in pounds.

Goal: To failure in 1:20–2:20


W = Weight
T = Time
I = Intensity

6: Good form, no failure
7: Good form, failure in target time range
8: Good form, failure in target time range + 10 sec. static
7/29/03

Eliptical trainer; 35 min, 22 min at LTHR of 145

7/30/03

Lower Body
leg press — W: 145; T: 2:37; I: 7
leg curl — W: 65; T: 2:02; I: 7
Core Muscles
prone iso-abs — 30 sec.; 3 sets
stability ball back extension — 20 reps; 10 reps, 10 reps
cat stretch — 30 sec.
lumbar rotation stretch — 30 sec., ea. side
7/31/03

Upper Body
seated bench press — W: 85; T: 1:16; I: 7
Pec Fly/Rear Delt — W: 50; T: 1:23; I: 7
Pec Fly/Rear Delt — W: 60; T: 2:07; I: 8
Seated Row — W: 75; T: 2:23; I: 8
Lat Pulldown — W: 90; T: 2:20; I: 8
Bicep Curl — W: 40; T: 1:44; I: 7
Tricep Extension — W: 120; T: 3:00; I: 6

Core Muscles
stability ball crunches — 20 reps, heels together
stability ball twister* — demo
stability ball Russian Twist — demo
*65 cm. ball betw. legs (30°); twist L, feet down, until 3 in. from floor, hold for 2 sec.; return to center, hold for 2 sec.; twist R., hold for 2 sec.

8/1/03

Treadmill; 40 min, 24 min at LTHR of 145

8/2/03

I did a contact improv (http://216.98.153.14/~admin58/about.html)class today. The studio was not ventilated, and I didn't bring a water bottle -- oy! The solo exercises on the hard wood floor bruised my hips. But oh, the joy of the thing made up for it all. I feasted in the sensuousness of it all. And the new strength in my legs and back let me do support moves I never could have before. I left feeling gleeful and relaxed.

8/3/03

Lower Body
leg press — W: 150; T: 2:46; I: 7
leg curl* — W: 82.5; T: 3:04; I: 7
leg. ext.* — W: 67.5; T: 2:30; I: 8
* – different machines than previously used

Upper Body
seated bench press — W: 90; T: 1:03; I: 7
Pec Fly/Rear Delt — W: 50; T: 1:30; I; : 7
Pec Fly/Rear Delt — W: 60; T: 2:30; I: 7
Seated Row — W: 75; T: 3:00; I: 8
Lat Pulldown — W: 90; T: 2:13; I: 8
Bicep Curl — W: 40; T: 1:30; I: 7
Tricep Extension — W: 135; T: 2:54; I: 7

Core Muscles
prone iso-abs — 30 sec.; 3 sets
stability ball back extension — 20 reps; 13 reps, 10 reps
cat stretch — 30 sec.
lumbar rotation stretch — 30 sec., ea. side
stability ball crunches — 20 reps, with legs at 30° angle; 10 reps x 2, heels together


My right rotator cuff is sore, probably from favoring my weaker left arm on the Pec/Fly machine. Gotta talk to my trainer about that.

[Natrushka]

My biggest discovery this year in terms of skin care has been eating more fat. My diet is now 65% fat. I drink coconut oil and cod liver oil in the morning, eat a quarter of an avocado with lunch, and have 1 oz. of walnuts in two batches every day, in addition to the fats I eat from the rest of my diet. In addition, I rub on coconut oil after showering/bathing.

The result in my skin have been remarkable. I don't get the sweat-induced rashes I used to. My eczema is in check. The rough patches on my elbows, knees, and earlobes are smooth. My cuticles, which use to be white, hard, and easily split, are pink and firm. My lips, chapped since age 16, are in better shape than any time since childhood. If this continues for another few months, I'm going to write to the dermatologist who told me I'd just have to live with all those problems, since my skin was genetically defective and didn't hold moisture. Hiyah Toots, I saw this post of yours in another thread (how fat moves about) and I'm curious - did you ever contact that dermatologist and if so, what did he/she have to say?

-Nat