Daily progress log

[pegm]

Began BFL on Sunday. Started with 20 min. aerobics -- walk/run on treadmill. Decided on Sunday - Friday for scheduled exercise and Saturday as day off, and to begin with the aerobics because it will fit in better with our schedules. If we go camping this summer, I can do weight training Friday a.m., take Saturday as day off, and do walk/run at campgrounds on Sunday a.m. to begin weekly cycle again -- too difficult to take weights camping (camper too small, no room to use them).

Am thinking about doing PP eating plan with about 60 carbs. I'll have to see how it works and tweak it after a few days -- might still be too many carbs. Also am using Myoplex for 1 meal each day -- I'll see how that goes. It is day 2, and I'm having a hard time eating that 4th afternoon 'meal' -- might need to revise 'lunch' to smaller portions, but I haven't been eating as much as he recommends now, so maybe PP will work better. Also noticed my pants were tight this morning -- 'carb bloat'? Had about 3 times more carbs than I am accustomed to yesterday, and weekends are more difficult to get the water in, so I probably did not have enough water. I'll post my first BFL weight workout tomorrow.

[pegm]

Menu went o.k., but am really having a difficult time getting in 6 'meals' per day. The morning goes o.k., but by evening, I'm just not hungry. Last night, could not eat the last 'meal' (not even a protein shake) -- not sure what to do about it. Only ate a small dinner, so that's not it -- I just don't get hungry in the evening. I waited for 1 hour after the weight session before eating, and I still had a hard time forcing the food down.

Had a small salad of mixed greens with Balsamic Vinegarette dressing, 1/4 cup sweet potatoes, small portion of roasted chicken breast, water.

Did upper body last night and a.m. cardio this morning and I hurt all over! Not a bad hurt, just some sore muscles, which I think, is supposed to be a good thing. I'm beginning to understand the logic of circuit training -- doubt I could do upper body again tomorrow!
Here's what I did:
Bench press
12 x 5
10 x 10
8 x 10
6 x 15
12 x 10

Flys
12 x 10

Seated Dumbell press
12 x 5
10 x 10
8 x 10
6 x 10
12 x 10

Side raises
12 x 5

Dumbell row
12 x 5
10 x 10
8 x 15
6 x 15
12 10

Wide lat pulldown
12 x 20
12 x 40

Lying dumbell extensions
12 x 2.5
10 x 5
8 x 5
6 x 10
12 x 10
12 x 10

Seated dumbell curls
12 x 5
10 x 10
8 x 10
6 x 15
12 x 10

Standing dumbell curls
12 x 10

This morining:

20 minutes on treadmill -- had a difficult time this morning; did not reach 10 -- felt a bit dizzy and nauseated, and I don't know why; at times had to hang onto side rails and close my eyes to focus. Was not especially happy with workout, so plan to do Tai Bo when I get home.

Planned menu for today:

Had 1/2 cup Eggbeaters omelet
1 slice ww toast

1/2 cup cottage cheese
1 orange

Rest of today's meals will be:
Roasted chicken breast
1/4 cup sweet potatoes
1/2 cup green beans

Myoplex shake

Baked cod
Zuchinni patties (from lc cookbook)
Broccoli

Carb solutions shake

[Natrushka]

Peg, I know the eating can be tough, but in a few weeks you'll actually be hungry and looking for it. It is ok to have that last meal right before you go to bed on this program. You may have to change the frequency of your meals; instead of making it 3 hours between them aim for 2.5 at the start.

As for hitting your 10's; it can take some practice. I wouldn't do any extra cardio though - more is NOT better (it leads to muscle loss, exactly what you do not want).

Hang in there and WTG on two days :)
Nat

[pegm]

Thanks for the encouragement, Nat! I took your advice and skipped the extra cardio. I understand from reading BFL that you might not always reach the 10, but because I felt so dizzy yesterday during the cardio, I felt I did not even come close. But you are right about not overdoing it and losing muscle, so I just chalked it up to one bad day and I'll go on from there.

For today: cannot do weight training until ~9:00 p.m. It's Accounting's year end and I'm working so many extra hours! Came in at 6:30 a.m., work until 5:00 p.m., then go straight to my daughter's house to babysit my 5 month old grandaughter until about 8:30. Will do weights when I get home.

Planned lower body training:
Dumbell squats

12 - 5
10 - 10
8 - 15
6 - 15
12 - 10
Leg extensions: 12 x 50

Dumbell Lunges
12 -10
10 - 10
8 - 10
6 - 15
12 - 10
Straight-leg deadlifts: 12 x 10

1-leg calf raises:
12 - 10
10 - 10
8 - 15
6 - 15
12 - 10
Angled Calf Raise: 12 x 10

Floor crunches:
12, 10, 8, 6, 12
Bent knee raises: 12

Upper body muscles still sore, but a little better -- I now have hope that they will be o.k. by Friday when I do upper body again.

Meals for today:

2 egg omelet
1 slice ww toast

1/2 cup cottage cheese
blueberry yogurt (without sugar)

3 oz. baked cod
1 zuchinni patti (zuchinni, egg, Atkins bake mix, fried in olive oil)
1/2 cup cauliflower

Myoplex shake

Roast chicken breast
1/2 cup sweet potato
1/2 cup cauliflower

Protein shake (Carb Solutions)

[pegm]

Made it through my first lower body workout last night! Couldn't get to it until 9:00 p.m., but I did it! Had a hard time walking up those stairs afterward -- muscles felt like rubber, so it must have done something. I am having a hard time with some of the exercises because my sense of balance is so bad -- I tend to tip over. It's probably because of winter allergies -- my ears are plugged all winter from them.

Getting up at 4:30 a.m. to do the cardio was a little tough -- I wasn't sure how my legs would handle the walk/jog/sprint on the treadmill with so little rest after the lower body workout, but it went well -- actually better than Tuesday's because I did hit the '10'. I must have miscounted somewhere along the line because I was at minute 20 when I hit the 10 and did one extra minute for the '5' cooldown.

Tomorrow is the second upper body workout. My muscles are still sore from the last one, but are getting better. I will take Nat's advice and get some glutamine this weekend. Looking forward to having Saturday 'off'! Menu for today:

Myoplex shake

Veggies (broccoli, snap peas, celery, carrots)
Cottage Cheese

Chicken salad with Balsamic Vineagarette dressing

Swiss cheese with Wasa crackers
Pear

T-Bone steak
Salad
Corn

Carb Solutions Protein Shake

[fern2340]

Congrats on your first LBWO Peg! Just wanted to let you know that I have been reading your gym log and I think you're doing GREAT!!!!

Keep up the good work!
Linda

[Natrushka]

Peg, the glutamine will make a world of difference - and you don't even notice it if you use a large enough water bottle.

Nat

[pegm]

Nat,

Thanks again for the advice -- I bought some gluatime last night. It was the powdered from Twin Labs (Walgreens had it on clearance for 1/2 price!). The directions on the bottle said to take 1 teaspoon. I took it last night, then again this morning. Is that how much you take, just the 1 teaspoon per day? I hope it helps because I am worse today -- my leg muscles are so sore that I'm using the handicaped stall in the ladies room -- walking, getting up and down, bending, etc. is very difficult. Is this something that will happen every time I do the lower body workout, or will it get better as I gain muscle? I know that I should expect some soreness, if I am understanding things correctly that you need to cause some muscle damage so it will grow, but will I reach a point when it will only be mildly annoying? If so, how long did that take?

Thanks again for your help.

[Natrushka]

*lol* Peg, Oh can I ever relate to that - I could not walk down the stairs after that first LBWO, going up wasnt bad.... but down? forget it.

Glutamine is taken based on the forumla .3g per lb of LBM - divide the dose into 3 and take it during the day (have one before bed and be sure to have one after working out) I throw mine into my shakes as well.

It will help big time - and no you wont feel like this after every workout (you'll feel it more though when you change your exercises every 4 weeks) Yes, the soreness is a sign that you've caused microtears in your muscles and they are now repairing - most of this happens while you're sleeping (so those 8 hours are critical) If the pain is unmanageable, Peg, take an advil or tylenol - you don't have to suffer!

I feel my workouts now - but nothing like that first few days. There is light at the end of the tunnel.

Nat

[pegm]

Friday:

Planned upper body workout same as Monday:

Bench press:
12 x 5
10 x 10
8 x 10
6 x 15
12 x 10

Flys: 12 x 10

Seated DB Press:
12 x 5
10 x 10
8 x 10
6 x 10
12 x 10

Side raises: 12 x 5

DB Row:
12 x 5
10 x 10
8 x 15
6 x 15
12 x 10

Pullover: 12 x 10

Lying DB extension:
12 x 5
10 x 10
8 x 10
6 x 15
12 x 10
12 x 10

Seated DB curls:
12 x 10
10 x 10
8 x 10
6 x 10
12 x 10

Standing DB curls: 12 x 10


As for the food, I really need to reduce my portions. I did eat the planned T-Bone last night, but only a few bites -- I was just too full!

Today's menu:

Omelete (1/2 cup Eggbeaters)
1/2 grapefruit

Myoplex

Chef salad (mixed greens and leftover T-Bone) w/Ranch dressing

1/2 cup cottage cheese
Raw veggies (broccoli, carrots, snow peas)

Turkey tender (from Sam's Club -- turkey wrapped in bacon, looks like a filet mignon)
Mixed veggies

Carb Solutions protein shake

Will take weight and measurements tomorrow a.m. It's my 'free' day, and as Nat said, I believe my favorite part will be not having to eat so many meals! It's my son-in-law's graduation party tomorrow and I'm babysitting my 5 month old grandaughter -- she's staying overnight. I'll probably need to go in to work Sunday afternoon to try to get caught up. Will do 20 min. cardio Sunday a.m. -- if Ally wakes up before I'm done, my husband will take care of her.

[pegm]

Made it through my first week! Took my measurements on Saturday a.m., and lost 3 inches!!!!!!!! I can hardly believe it -- is that possible????? (I did not lose any weight -- just the inches). Wow -- that really makes it worthwhile. I doubt I will get the same results each week, but that's very encouraging.

Nat is right about the free day -- the best part about it is not having to eat! Never in my life did I ever think I would be ready to beg someone 'Please, don't make me eat any more!!!' I did not eat breakfast, and had my one indiscretion -- a slice of pizza for lunch (and I even ate the crust). Supper was at my son-in-law's graduation party -- turkey cold cuts, cheese, veggies and dip, and -- oh, yes -- I even drank a beer!

Sunday was cardio:

20 minutes on the new cycle my husband bought. I did have a problem with it, though, and I'll stick to the treadmill from now on. The hamstring in my right leg has been bothering me ever since I used it. A year ago Thanksgiving I fell on the ice and ripped my hamstring so badly that I lost over a unit of blood from the tear -- couldn't even drive a car for 2 weeks -- and it took months to heal. It did not bother me at all until I rode that bike.

Planned lower body and abs workout for today when I get home from work (same as last Wednesday). My husband started back to work today, so I am back to taking my grandson to before school daycare. He leaves for work at 5:00 a.m., so I have to get Bobby up, get his breakfast, pack his snack, and get him to the daycare -- makes mornings more hectic again.

Food for Monday:

Egg beaters omelet
1/2 cup mixed fruit (frozen, thawed -- melon and peaches)

Myoplex

Roast beef, turnips, carrots

Roast beef, raw veggies (broccoli, snow peas, celery)

Roast chicken, salad w/blue cheese dressing, mixed veggies

CS protein shake

[pegm]

Well, I definitely injured that hamstring. It is very tender, and I could not do the lunges yesterday during my LBW yesterday, and had problems with the sprints on the treadmill this morning. It is even irritating it just sitting on my chair (when I first tore it, I could not sit in a chair unless I had a footrest for my right foot so the back of my thigh did not touch the chair). I don't believe it is torn again, probably just a bit strained. Hope it heals fast, though. I'll give it a couple of days, then try some easy stretches and see how it goes. In the meantime, I'll just work around it -- do the upper body, the lower body exercises that don't irritate it, the cardio, and the abs.

[pegm]

Planned workout for tonight: Upper Body (same as last). Hamstring is still tender -- started taking Ibuprophen to get swelling down. Won't need to worry about it until Friday -- I'll see how it goes.

Am changing the timing of the Myoplex from afternoon to morning. I don't know if anyone else has tried these and had the same reaction, but I noticed that about an hour after I have one, I feel very hungry -- maybe they give me an insulin reaction?

Menu:

1/2 cup cottage cheese w/4 strawberries

Myoplex shake

Chef salad w/mixed greens, broiled chicken breast, ranch dressing

1/2 cup cottage cheese w/raw veggies (broccoli, snow peas, celery)

Grilled pork chop, 1/2 cup canned corn, 1 cup green beans

CS protein shake

[Natrushka]

Originally posted by pegm
Am changing the timing of the Myoplex from afternoon to morning. I don't know if anyone else has tried these and had the same reaction, but I noticed that about an hour after I have one, I feel very hungry -- maybe they give me an insulin reaction?


I noticed this, Peg. I found if I had my shake for breakfast #2 it caused me problems, so I started having it for #1 with some fat (bacon or an egg) and then having some 'real' food for #2.

It's all part of the tweaking.

Sorry to hear about the hamstring. Hopefully the combination of glutamine and ibuprophen will help.

Nat

[pegm]

Been very bad about posting updates on weekends. The hamstring (thank God) is much better! Did a complete LBWO on Friday including the lunges with no problem. It really was a very good workout!

Was a very busy weekend: went with my oldest daughter and her husband to look at a house. They put in an offer -- hope it's accepted because they really want the house! Came in to work on the weekend -- it's been so busy!

Did the cardio yesterday on the exercycle (lowered the seat and thought it would be okay on the hamstring -- my husband thought that the seat was too high and that is what caused the problem). I was alright for 14 minutes, then it started to bother me, so I had to stop before I hurt it again. Which means, unfortunately, I did not reach my 10. The only reason I tried the bike again is I've read that you should 'mix up' your cardio and not do the same thing each time, and it's my only alternative to the treadmill. Guess for now though, I'll just stick with the treadmill.

Menu for today:

2 egg omelet and 1 strip bacon

Myoplex shake (I'm doing fine with it as my second meal)

Shrimp with cocktail sauce; veggies and dip

Cottage cheese and veggies

Grilled pork chop, salad, corn

CS protein shake

[pegm]

UBWO went great! I am slowly increasing the weight for some of the exercises.

Overslept this morning and was too late to do cardio :mad: , so I'll have to do it when I get home from work tonight. Having a lot of touble with retaining water -- got TOM for the 1st time in 8 months (darn -- I really thought I was done this time!) -- I've upped the water intake, but I know I'm still retaining (the scale and my clothes say so -- and my jeans were getting loose). I know it will go away in a couple of days, but I just don't feel like myself in the mean time.

Menu for today:

Myoplex shake (no time for regular breakfast -- running late)

cottage cheese

Left over pork chop, cauliflower, broccoli

cottage cheese and raw veggies (broccoli, celery)

spare ribs and sauerkraut (take it easy, it's salty and you're already retaining water!), turnips

CS protein shake

[pegm]

Great cardio workout yesterday -- I did hit 10! Planned LBWO tonight after work. The hamstring is better -- it's easier to put my socks on (it was too tight to bend the leg very much a few days ago), but it still is just a bit irritated.

Been having odd symptoms the past couple of days. I've been short of breath at times. Not every time, but once in a while I find myself gasping for breath just from going up a flight of stairs. That's why I was so excited about hitting 10 on the treadmill -- I was concerned that I would run out of breath, but it was okay -- I was 'winded' but no more that usual after sprinting. Last night when I went to bed, I felt like my breathing was not quite right when I laid down. There are so many colds going around -- wonder if I'm coming down with one, or could be allergies or asthma (I've never had asthma before, but could be allergy induced)?

Menu for today:

Myoplex shake

Cottage cheese w/4 strawberries

Left over spare ribs, sauerkraut, and turnips

Shrimp w/cocktail sauce; veggies w/dip

Chicken Paprika w/whole wheat noodles; salad; broccoli

CS protein shake

[pegm]

LBWO went great -- I increased the weight on the One-Leg Calf Raises, the Dumbell Squats, and the Leg Pull. It was a very good workout -- I was pretty shaky afterward. I'm a little more sore today than I have been the past week -- I'll keep taking the Gluatime.

Did wind sprints on treadmill this morning (at 4:30 a.m.!). I did hit a 10 because it took all of my effort to finish the last sprint, but I do notice a big difference between the cardio first thing in the morning and after work. If I do cardio later in the day, I can go faster than when it's first thing in the morning.

Had go into work early because I have a commitment after work today and cannot stay later than 5:00, and I need to leave for a while this afternoon. My brother gets his test results from the genetic testing for Huntington's Disease, and I'm meeting him at the clinic so I can be there for him (I am about 99% certain that the test will be positive -- he's been showing some symptoms for the past year).

Menu for today:

Mypolex shake

Cottage cheese w/fruit (berries, melon)

Chicken breast, broccoli

Shrimp (boiled), veggies and dip (broccoli, carrots, celery)

Salad, hamburger

Protein shake

[fern2340]

Originally posted by pegm

Did wind sprints on treadmill this morning (at 4:30 a.m)


Good for you!!! I do cardio around 5:45 and that PLENTY early for me!

[pegm]

Busy weekend, so updating from Friday:

Good UBWO -- increased weight for dumbell rows, pulldowns, and curls -- I definitely hit '10' at least a couple of times! The hardest part is the dumbell rows because I need to add weight plates for them. I also discovered (Duh -- why didn't I think of this sooner?) that the weights I thought I was using are probably not correct! I'm using weight plates that add onto a dumbell 'bar', and if I used 2 - 2-1/2 pound plates I listed it as 5 pounds. But my husband pointed out that the bar also has (quite a bit) of weight and it is 8 pounds instead of 5 when the weight of the bar is taken into account! In that case, I need to revise the weights I thought I have been using.

Saturday -- day off -- did not eat much (what a relief for a change!)

Did wind sprints on the treadmill yesterday a.m.

Today: Planned LBWO -- I'll revise the weights and post the new ones tomorrow.

Menu for today:

Myoplex shake

1/2 cup cottage cheese

Leftover 'kabobs' (sirloin steak, zuchinni, mushrooms -- 3 of each)

Cottage cheese and veggies (broccolie, carrots, celery)

Lasagna (made with zuchinni for 'noodles', Italian sausage, tomato puree, Ricotta, Parmesan, and Mozarella cheeses, seasonings)

CS protein shake

[pegm]

Been very bad about keeping up with log -- working way too much overtime the past couple of weeks. LBWO was fine. I'll need to change my routine now that I have 4 weeks in.

I'll be planning new workouts and posting soon.

Update of inches lost at 4 weeks:

1/4 inches from each upper arm
1/2 inch from bust
1 inch from chest
1 inch from waist
1 inch from hips
2 inches from each thigh
none from calves

Total: 8-1/2 inches lost in 4 weeks!!!!!

[pegm]

Thanks to Nat's links, I have a new UBWO plan for the next 4 weeks:


Chest:
Incline DB Press: 12 x 5, 10 x 8, 8 x 10, 6 x 15, 12 x 10
Pullover: 12 x 10

Shoulders:
Arnold Press: 12 x 5, 10 x 8, 8 x 10, 6 x 17.5, 12 x 10
Front Raises: 12 x 10

Back:
Lying Row: 12 x 5, 10 x 8, 8 x 10, 6 x 15, 12 x 10
Reverse Pulldown: 12 x 40

Triceps:
Extensions: 12 x 3, 10 x 5, 8 x 8, 6 x 10, 12 x 8
Kickback: 12 x 8

Biceps:
Hammer Curls: 12 x 5, 10 x 8, 8 x 10, 6 6 12.5, 12 x 10
Concentration Curls: 12 x 10

These are beginning weights -- I'll adjust as needed after 1st workout later today.

Menu so far:
Mock Danish
2 slices bacon

cottage cheese; 3 mini carrots

Myoplex shake

Planned for remainder of day:

cottage cheese; 3 strawberries

Home made chicken noodle soup (made with home made protein noodles); salad

protein shake

[pegm]

Just finished new routine -- definitely need to revise the weights -- only hit '10' for Shoulders and Biceps. Revised weights next time will be:

Chest: 8-10-12.5-15-12.5
Back: 10-12.5-15-20-12.5 for rows and 50 for pulldown
Triceps: 5-8-10-12.5-10

Found Concentration Curls very good for biceps -- I could really feel the muscle working.

The Lying Row did not seem to work very well -- I might go back and revise the back exercises -- try to find something else. Boy, will I be glad when my gym finally opens -- I think access to new equipment will really help. I am having trouble revising the LBWO -- without more equipment I am really limited!

[pegm]

First LBWO with new routine went well.

Quads:
Step ups (used step stool -- worked find most of the time, but once I hit my shin HARD! Be more carefull):
12 x 5, 10 x 10, 8 x 12.5, 6 x 15, 12 x 12.5
Squats: 12 x 25

Hamstrings:
Leg extension: 12 x 40, 10 x 50, 8 x 60, 6 x 70, 12 x60
Rear Lunge: 12 x 25

Calves: (this is the only one I could not find alternate exercise)
Angled Calf Raise: 12 x 5, 10 x 10, 8 x 12.5, 6 x 15, 12 x 12.5
One-Leg Calf Raise: 12 x 12.5

Abs:
Crunches: 12, 10, 8, 6, 12
Side Raises: 12 each side x 15 pounds

Need to increase weight for leg extensions, side raises, and calf raises. I need to get more individual weights -- need a 15 pound and a 20 pound set.

Menu today:

Mock Danish

1/4 c. cottage cheese; 3 strawberries

Left-over pork chop, cauliflower with cheese, green beans

Myoplex shake

Stir fry with chicken & stir fry veggies (broccoli, mushrooms, bean sprouts)

CS protein shake

[Natrushka]

Originally posted by pegm
The Lying Row did not seem to work very well -- I might go back and revise the back exercises -- try to find something else.

Peg, I was never a big fan of this one either - try the bent over row (with a barbell works best if you have one) I noticed this right away.

Aren't those tricep kickbacks a killer? Oh I love that feeling!

Here's a trick for the calf raises, bend your leg 30-45 degrees - it isolates the calf muscle and works it that much more. Also with the angled calf raises you can change the direction of your toes - point them in to work things differently.

Nat

[pegm]

Nat,

Thanks so much for the advice! Yes, I do love the kickbacks!

Will try the Tai-Bo for the first time when I get home from work tonight.

Having a problem this week, though, and I'm not sure what's going on. I'm drinking plenty of water (at least 100 oz. per day), but I'm retaining water. I can tell that my clothes are fitting much tighter the past 2 days -- I couldn't even wear my black jeans today because they were too tight! And I'm not going to the bathroom nearly as much even though I'm drinking the same amout of water or more.

Wondering if I should cut back a bit on the carbs for a couple of days to see if that is the problem -- maybe try 40 - 50 per day? Or is that too low? I believe that my carb count has been accurate and I'm not cheating at all, so I'm not sure why I'm suddenly retaining the water. Haven't eaten a bunch of sodium either (not hot dogs, lunch meats, canned tuna, etc.). Nothing has really changed from the past few weeks.

It's going to be difficult to get the carb count down with Myoplex, because that has 20 carbs in one shake! Maybe I'll just use the Carb Solutions shakes for a while to get the carb count down (they're only 2 or 4 carbs depending on the flavor). Does anyone one else have any ideas or suggestions?

[Natrushka]

Muscles need water - you could be in for some growth, Peg. Does there happen to be an Creatine in your new shakes? It can cause bloating.

I would keep up what you're doing and ride it out - there are days I feel like this too. They ususally pass in 24 hours and fat goes with the water when I lose it.

Try using the old shake for a few days and see what happens.

Nat

[pegm]

Been so long since I added to this that I can't remember where I left off! Well, I was going to do the TaiBo on Thursday after work, but I woke up very early (4:00 a.m.) and was WIDE awake! I decided to do the workout then instead of after work because I could babysit my six month old grandaughter that evening without having to worry about her getting fussy and then I would miss my workout. Since TaiBo at that hour did not appeal to me, I did the wind sprints on the treadmill instead.

Friday's UBWO went very well. I used the revised weights and did as Nat suggested -- did the dumbell row instead of the lying row, and it was much better. Also got some new weights over the weekend now (now I have 3, 5, 8, 20, 15, and 20 as regular weights, and have the set that I can add plates to for over 20 pounds). Now I won't lose time adding and subtracting weight plates.

Went to the 5:00 Saturday evening church so I could do the TaiBo on Sunday a.m. It seemed to go well, and I think I'll like having that little bit of variety instead of just doing the treadmill 3 x's a week.

Have a small problem with next weekend. We have to go on a church bus trip on Sunday -- go the the 8:30 church service, then the PCCW will serve us breakfast, then the bus leaves for La Crosse -- it's about a 2 hour drive. We will go to a special service there with the Bishop, and I believe there's a reception with food. It's going to be an all day trip -- we won't get home until 7:30 in the evening. My concern is that all of the food we'll be served will be loaded with carbs. I don't really have anyone to ask ahead of time what the 'menu' is, and there probably is not anything I could do about it if it is loaded with carbs. I really can't take 5 meals worth of food along in my purse! If Sunday was my day off it would not be a problem -- I could just pick at the food and eat very small portions and supplement it with beek jerky and nuts if I get hungry. But I've been taking Saturday off instead of Sunday. What I'm wondering is if just next weekend I could switch -- use PP WOE and do the cardio on Saturday, and take Sunday as my day off. I can't really think of any other solution. What do you think? Will that work just this one time?

[pegm]

LBWO went much better. New weights:

Quads:
Step-ups: 12x16, 10x20, 8x30, 6x40, 12x30
Squats: 12 x 30

Hamstrings:
Leg Extensions: 12x55, 10x60, 8x65, 6x75, 12x65
Rear Lunge: 12x30

Calves:
Angled Calf Raise: 12x20, 10x30, 8x40, 6x50, 12x40
One-Leg Calf Raise: 12x20

Abs:
Crunches: 12, 10, 8, 6, 12
Side Bends 12 x 20

[Natrushka]

Originally posted by pegm
use PP WOE and do the cardio on Saturday, and take Sunday as my day off. I can't really think of any other solution. What do you think? Will that work just this one time?

Peg, this program has to work for you - if it isnt something you can live with then it's no longer fun, right? Switch the days - and enjoy your Sunday :)

Nat

[pegm]

Got the flu!!!! Been SO SICK!!! Started to feel sick on a little Monday, woke up ~3:00a.m. on Tuesday with the worst sore throat I've ever had and that sick all over feeling. Missed work yesterday and stayed home again today.

Coffee in the a.m. tasted good and felt good on the throat. Tried just one sip of water and almost lost it, so water was out! Thank God for diet 7-Up -- sipped it all day and night -- drank almost 2 liters! That and a little soup was all I could manage yesterday. Today so far I've only had a bit of coffee and diet 7-Up -- woke up over and over again last night and felt like I was being roasted -- SO HOT! Been getting sharp pains in the stomach and still queasy. Needless to say, between being sick and unable to even consider eating protein, the workouts are on hold for now. I'll probably just take the rest of this week off to recover and start again next week -- instead of a 12 week program, this will be a 13 week one for me.

[pegm]

Still sick -- this is really hanging on! I freeze all day and roast all night -- can't sleep and I'm SO tired. Coughing, trouble breathing, nauseated from time to time yet. Did not go on the church trip to La Crosse -- was still too sick -- sent Bobby with husband.

Still holding off on the exercise, and I'm getting really depressed -- want to get back into it, but know the cardio is out. Wouldn't be able to get through it when I'm coughing so much. If the nausea settles down and I can eat enough protein I might start the weights yet this week -- I feel like I need to get back into the routine again and maybe that will actually help me feel better. But at the same time I'm worried that pushing myself too hard could make me worse -- not sure what to do -- just take it one day at a time, I guess.

[Natrushka]

Peg, let yourself get better and then get back at it. Working out when you're sick or overly tired can lead to overtraining - take a look through Lisaf's gym log; she was forced to take a few weeks off for this very reason.

You'll be back at it when you're well - remember it takes 6 weeks to grow muscle - it takes weeks to lose it as well; it wont happen overnight. Rest and get better.

Nat

[pegm]

Thanks, Nat -- I'm glad to know that I'm not losing lots of muscle every day. I am just now today beginning to feel better (except for occasional nausea). So if I continue to improve Sunday should be a good day to start again (that's 2 weeks 'lost').

[fern2340]

Hey Peg!
How are you feeling? Hopefully you are getting better/all better!

Take care!
Linda

[pegm]

I am finally getting better, thanks! Thought I was over it, but ended up going home sick again last week! I lost 3 weeks, just started back on Sunday. Did my upper body workout yesterday.

It's been a very bad few weeks -- stressful, chaotic, and with much sickness. I haven't been able to keep up with postings. My brother had genetic testing for Huntington's Disease (it's the same disease that our mother has), and the test was positive. He seemed to be doing alright with it, but last week he attempted suicide. He was critical for a while, but he's doing better now -- he said they put him on two anti-depresants and he's feeling better. He'll get out of the hospital on Friday, and I really hope he's okay now.

[fern2340]

Oh Peg!
I am so sorry to hear about you being sick and your brother. How sad! I know it has to be a very stressful time for you as well. You are both in my prayers.

Linda

[Natrushka]

Oh Peg, I'm so sorry to hear about your troubles. I thought you had been battling a really nasty bug and would be back when you were feeling better. I just want you to know that I'm thinking about you and hoping that everything turns out OK for you and your family.

Nat

[pegm]

Thanks so much for your support. I'm glad that I'm finally able to get back into the exercise routine -- it's such a wonderful stress reliever and I really need that right now!

Plans for today: the gym we joined has finally opened! A couple of people I know went there yesterday and said it's great, so I'm really looking forward to going. Hope I don't stand out too much as a 'novice' as far as the machines go (I can just see myself now, squinting though my bifocals trying to read the instructions on the machines!).

I'll go there today after work for the first time for my LBWO. It will seem strange to try to translate my workout from using dumbells to machines, but I think it will be nice to have a few more options.

I checked gym logs and found a couple of people who use machines. I'll use that info to base today's workout on. but I'll need to bring a paper and pencil for notes in case I need to adjust things for next time.

Wish me luck!

[pegm]

First LBWO at gym with machines went okay. First I spent some time looking at the machines -- see which muscle groups they are used for, how they work, etc. I wandered around the 'novice' area with my BFL Daily Progress Report log and a pencil, making notes. Later I noticed a man doing the same thing, and he had a BFL DPR, and was also making notes. I had to wait for him to finish with the ab machine, and we talked a couple of minutes about BFL. Also chatted with two other women (the novice area was mostly women, which was nice -- don't need to re-set the machine from 350 pounds from the guy before you). Everyone there seemed very nice and considerate, so it was a good, positive experience.

I will need to change the weights next time around: need to increase weights (a lot!) on leg press, decrease on lying curls, and decrease on calf press.

I'm also not quite sure if I'm using the calf press correctly -- did not seem to feel it working the calf muscles as much as I should have, instead it seemed to also work the quads -- I'll ask one of the trainers there about it next time I do LBWO on Monday.

Also, I did not like the ab machine in the novice section -- the padded front that you lean into to do 'crunches' was in the wrong place for a woman! I really struggled to get the pads to come under the bust line. There is a different type of ab machine in the 'intermediate' section (which is also where the calf machine is -- there is no calf machine in the novice section) that I think I would like better because you hang onto grips and push to do crunches instead of pressing your chest into pads. I'm going to try that one next time. I also tried the 'hip abduction' machine on the recommendation of another woman there, and I can feel the muscles on the inner thighs today, so it must work!

Here is what I did:

Leg Press: 12x75, 10x90, 8x105, 6x120, 12x105, 12x105 (far too light -- experimented later to see how much I could press).

Lying Curls (face down): 12 x 20, 10 x 30, 8 x 30, 6 x 30, 12 x 30, 12x 30 (could not finish -- too much weight)

Angled, Seated Calf Press: 12 x 40, 10x 50, 8x60, 6x70, 12x60, 12x60 (too much weight, could not finish with proper form)

Abs machine 12 x 20, 10x30, 8x40, 6x50, 12x40, 12x40

Revised plan for Monday:

Leg Press: 12x135, 10x155, 8x175, 6x215, 12x175, 12x175

Lying Curls: 12x10, 10x20, 8x20, 6x30, 12x20, 12x20

Angled Seated Calf Press: 12x25, 10x37.5, 8x50, 6x62.5, 12x50, 12x50

Abs machine: seemed okay as above, but I'll be using the other ab machine and might need to adjust weights.

Well, there it is! A few months ago I would never have considered joining or going to a gym! I came home from work, got into my p.j.'s, and had no energy to do anything. I felt awful all of the time -- indigestion, heartburn, tired -- just walking up a flight of stairs left me winded and gasping for breath. I said that I didn't have time to exercise -- had to help take care of my invalid mother, take care of my grandson, take care of my husband. I guess it took me 50 years to understand that unless I take care of myself, I won't be able to take care of anyone else.

There is such an unbelievable difference in how I feel, how I look, my energy level, and my entire outlook that it's hard to believe I'm the same person! Thanks so much to everyone for providing me with the support, knowledge, and tools to make these wonderful changes!

[Natrushka]

Peg, I love reading stories like the one you just told - makes me feel all warm and fuzzy and so very hopeful. Have you read Pam B's story off the leanandstrong.com website? You made me think of her :)

Nat

[pegm]

Nat,

No, I have not read her story, but I will.

Crazy weekend -- lots of snow and blowing and drifting -- just stayed home on Saturday and did lots of house projects. Took care of my 7 month old grandaughter on Sunday (my daughter and son-in-law bought a house and are doing lots of painting, etc., getting it ready before they move in). Bobby is home sick today -- husband took off work to stay home with him today. If he's feeling better, they will meet me at the gym after work, otherwise I'll just stop by myself.

Today's plan:

LBWO:

Leg Press machine: 12x135, 10x155, 8x175, 6x215, 12x175, 12x175

Lying Leg Curls: 12x10, 10x20, 8x20, 6x30, 12x20, 12x20

Angled Calf Press: 12x25, 10x37.5, 8x50, 6x62.5, 12x50, 12x50

Abs Machine: 12x20, 10x30, 8x40, 6x50, 12x40, 12x40

Planned meals:

Myoplex shake
1/4 c. cottage cheese; 1/4 c. mixed berries
Left over roast beef, asgaragus and green beans
1/4 c. cottage cheese; raw broccoli and cauliflower
Roast turkey, salad with blue cheese dressing, cauliflower
CS protein shake

[pegm]

Had sick grandson Sunday - Tuesday. Went to gym alone on Monday to do LBWO. Went well. Had a trainer stop by the Calf Press machine to ask if I needed help -- that was great because I did not think I was using it correctly. He explained how to use it and noticed my BFL sheet -- told me it was a GREAT plan. He had started at 280 pound 1-1/2 years ago, and now he's a trainer -- he looks great. Hope someone will think the same about me a year from now.

Forgot the UBWO plan in my bag in the van (I'm doing this at work) so I'll add what I did tomorrow. I'm meeting DH and grandson at gym after work.

Menu for today:

Omelet w/ veggies
1/4 cup cottage cheese; 1/4 cup mixed berried
Chef salad w/romaine, spinach, leftover baked chicken breast, olive oil and vinegar dressing
Left over baked chicken breast (1 oz.); broccoli and cauliflower spear
Baked ham, salad w/olive oil and vinegar dressing, cauliflower
CS protein shake

[fern2340]

Originally posted by pegm
He had started at 280 pound 1-1/2 years ago, and now he's a trainer -- he looks great. Hope someone will think the same about me a year from now.


I'm sure they will! You are doing GREAT and you have such a wonderful attitude. :)

[pegm]

Thanks for the support! Overslept this morning and did not get cardio in before leaving for work. However, it's SNOWING!!! HARD!!! We're supposed to get 8 to 12 inches by tomorrow a.m., and schools are closing early. So, I'll leave work at 1:00 today and pick up Bobby -- will get cardio in this afternoon - he and I can do Tai Bo together -- he really likes that.

Menu today:

CS shake
1/4 cup cottage cheese; 1/4 cup mixed berries
Left over ham, cauliflower and green beans
1/4 cup cottage cheese; 1 spear each broccoli and cauliflower
Grilled steak, salad w/olive oil and vinegar dressing
CS shake

Hopefully the snow stops during the night and I can go to the gym tomorrow for UBWO -- if not, I'll just use dumbells at home as I had been doing before the gym opened.

[pegm]

Finally remembered to bring in UBWO sheet from van so I can enter it at lunchtime. Planned for today:

Chest Press: 12x15, 10x30, 8x45, 6x60, 12x45, 12x45

Shoulder Press: 12x10, 10x20, 8x30, 6x40, 12x30, 12x30

Seated Row: 12x15, 10x30, 8x45, 6x60, 12x45, 12x45

Arm Extensions: 12x10, 10x20, 8x20, 6x30, 12x20, 12x20

Bicep Curls: 12x10, 10x20, 8x20, 6x30, 12x20, 12x20


Snow mostly stopped during the night and school was not cancelled today, so am meeting hubby and Bobby at gym after work today.

Menu for today:
Myoplex shake
8 small boiled shrimp
Chef salad w/romaine, spinach, cucumber, boiled shrimp, olive oil & vinegar dressing
1/4 cup cottage cheese; 1/4 cup mixed berries
Grilled shrimp (can you tell it's Lent?) , zuchinni, broccoli
CS protein shake

[pegm]

Been too crazy to post -- Bobby's been sick again (just can't seem to shake that flu!), and I've been babysitting 7 month old grandaughter every weekend. Keeping up with the program, though.

Cardio: wind sprints on treadmill (I'm at the point now where 40% of the time I'm running instead of walking!).

I went to gym at lunch both Friday and today. Same UBWO on Friday as before. LBWO: increased weight on leg press -- left sheets in van, so I'll post the weights later.

Menu:

Myoplex shake
1/4 cup cottage cheese; 1/4 cup mixed berries
2 cups left over pepper steak (round steak, green peppers, tomatoes)
1/4 cup cottage cheese; 5 broccoli sprigs
Roasted chicken breast; cauliflower, green beans
CS protein shake

[pegm]

Cardio has been going very well :hyper: -- I'm now at the point where I'm running instead of walking ~40% of the time (on treadmill).

Finally remembered to bring in my training sheets, so here is
my new LBWO:

Leg Press: 12x155, 10x175, 8x195, 6x215, 12x195, 12x195

Lying curls: 12x10, 10x20, 8x30, 6x40, 12x20, 12x20

Angled seated calf press: 12x25, 10x37.5, 8x50, 6x62.5, 12x50, 12x50

Abs machine: 12x24, 10x36, 8x48, 6x60, 12x48, 12x48

Added these:

Hip machine #1: 12x40, 10x50, 8x60, 6x70, 12x60, 12x60

Hip machine #2: 12x40, 10x50, 8x60, 6x70, 12x60, 12x60

Menu for yesterday:

Myoplex shake
1/4 cup cottage cheese; 1/4 cup mixed berries
chef salad: mixed greens, cucumber, tomatoes, roasted turkey breast, olive oil & vinegar dressing
1/4 cup cottage cheese
Roast beef, mock potatoes (cauliflower), carrots
Pepperoni chips

Today is my first session with the Gold's Gym trainer. :cheer: I printed my old BFL forms from when I was using dumbells along with my new ones with the machines. Now I can find out how well I translated the dumbell exercises to the machines, and if I've been using any of them incorrectly.

I also printed a couple of sample food logs. Hopefully they won't try to argue with me about low carb (because I know who will win that one!), but I don't think they will. When we joined the gym the woman who assisted us was their nutritionist and when I told her that I was doing low carb, her only response was that she would have a hard time doing that because she loves her pasta too much, but she did not say anything negative about my doing it.

I'll try to post how things went tomorrow.

[pegm]

The 'training session' was not nearly as good as I had anticipated. The person was clueless about BFL -- I'm sure he never heard of it before. I think he was accustomed to someone who knows nothing about exercise and had not been doing any at all, so he can do a '1 size fits all' type of program. After shuffling through my BFL sheets, he finally said that I should do as I had been, but add a few more exercises. Interestingly enough, he recommended the very same program for my husband, who has not been working with weights at all!

He wrote out a program that added 5 additional upper body exercises at 12-10-8 reps for each. I might actually try that after I complete this 12 weeks of BFL. I explained to him that normally BFL does include 1 additional exercise for each muscle group, but when using the machines it is impossible to predict if the machine for flys will be free at the exact moment I need it, so I have been doing 24 reps instead of 12 and then 12 of another exercise for the same muscle group.

After thinking it over, I decided to continue the exercises I had been doing, but add the extra ones he recommended with the 12-10-8 reps. I tried it today over my lunch hour, and it only added 10 minutes to my workout. Plus, for the first time since I started using the machines, my muscles are begging for glutamine. I've been concerned that I have not been getting sore at all from my workouts lately, but I'm sure that's going to change today!

Tomorrow is wind sprints on the treadmill, and Friday LBWO which, interestingly enough, the trainer did not add any additional exercises. If I followed his program of 12-10-8 reps instead of the BFL one, I would actually be doing LESS exercise for lower body!

Friday I might end up working out at home with the dumbells. Our daughter is coming from Chicago with her boyfriend and his daughter for Easter on Friday, and I have off work, so it might be easier to just work out at home instead of traveling across town.

[pegm]

Well, today is the end of my 12 weeks! I still have a long way to go, so I will definitely do more 12 weeks sessions. I'll take a week or two off of the every-day BFL and begin another session either April 14 or April 21 -- I have not decided which, yet.

I will continue going to the gym, doing weights and aerobics, but maybe with a bit less intensity for a week or two.

It's been a great experience!!!! I have learned so much.

I'll try to continue to log my progress here.

[pegm]

I finally bought Dr. Atkin's New Diet Revolution yesterday, and I've made my decision about what to do next. I decided to do the Atkin's 2 weeks induction, starting tomorrow, to try to jump-start the fat loss again, then begin the next 12 weeks of BFL using the lower end of the carbs. I'm hoping I could do BFL on 30 carbs per day, but I'm not sure if that's too low.

I'll still do cardio for the next 2 weeks, but maybe walk longer, but with less intensity than BFL. Also want to keep up with the weights, but I plan to do the program that the 'trainer' at the gym worked out, as it's less intense than BFL. That way I should not lose any of the muscle I've gained during the past 12 weeks. The gym also has Yoga, Pilates, and Spin classes that might be interesting to check out.

I took the thermoginic formula with coffee yesterday. I could really feel the affect of just one pill, so I only took 2 yesterday and I'm going to take 3 today. The affect of just those 2 pills was amazing! Yesterday my temp was 97.2, and today it was 98.2! Wow! Hopefully, between that and the Atkin's induction I can lose some body fat! I have an appointment with the 'fitness' person at the gym on Tuesday. They assess your fitness level and measure your body fat. That is what I'm really looking forward to -- finding out what my body fat is! (Actually, I'm dreading it, but at least I'll know where I am and how far I have to go!)

I'll keep posting here regarding the progress.

[pegm]

Had my 'fitness test' at the gym yesterday. The flexibility and strength tests were excellent -- I was above the 90th percentile for both. The treadmill test was just 'good', but I think I'm happy with that. I am not a runner -- I can walk, fast, and sprint, but running is not my thing. The test was to go as far as you can in 12 minutes, so to score better I would have needed to run for the entire 12 minutes. Even my husband, who was in track and always finished either 1st or 2nd on the run for his Army Reserve fitness test only scored 'Very Good', and he was at 9 MPH for part of the time.

I also had my body fat measured, and it was higher than I had hoped. I do have a long way to go to reach my goal of 22%! I also need to revise my goal weight upward because my lean body mass is 122 pounds I would be at 149 pounds. After the 12 minute treadmill, I went home and took the dogs for a 1-1/2 mile walk.

Today I'll meet Dave and Bobby at the gym and do Upper Body.

I'm in day 3 of the Atkins' induction and it's going well -- I seem to be losing weight again after being stuck on a plateau for so long! If things keep going this well I might stick to induction and my current exercise program for a while longer and save BFL for after I lose more body fat. I just don't seem to lose weight if I'm over 20 carbs per day and I'm not sure if I can do BFL on so few carbs. I'll just see how things go for a while -- I have plenty of time to decide what to do.

[pegm]

Did UBWO today at gym, and everything I was told about trying to do BFL with only 20 carbs must be true -- it would not work, at least not for me! I was only doing 12, 10, and 8 reps, and I was really struggling -- a couple of times I could not complete the set at the same weight I was doing with 60 carbs.

Came home and took the dogs for a walk -- it's only 1.2 miles.

I'm so excited! For the first time ever, my ketostix were between 'Trace' and 'Small'!!! The only time I ever had a postive reaction before was 'Trace', one day only, after a 3 day fat fast. And I drank plenty of water, so it's not from dehydration.

I feel like things are finally coming together for me and I'm off the plateau!

[pegm]

Did a 'Power Hike' on treadmill first thing this morning (22 minutes). If the rain stops I'll take the dogs for their 1-1/2 mile walk later -- Bobby has soccer practice from 4:45 to 6:00 (and I'm one of the coaches, so I need to be there!). I can put the fish I plan to bake for supper into the oven while we're walking.

Tomorrow is LBWO at gym.

Menu:

omelet w/mushrooms
pepperoni crisps and 1/2 oz. Colby cheese
chef salad w/romaine, leaf lettuce, leftover beef tenderloin, oil and vinegar dressing
1 oz. string cheese
Talapia baked in butter, 1/2 cup green beans

[pegm]

Great weekend!!!! The weather finally warmed up. Sat. walked dogs ~ 2 miles. Sunday Bobby and I went on 6 mile bike ride, then walked dogs ~1-1/2 miles. We really enjoyed the weather! I was going to gym on my lunch hour to do UBWO, but got an e-mail that my tax return that I filed electronically yesterday was rejected. I have to leave early to go home and fix it and re-submit it (that's what I get for waiting until the last minute to file). Then we need to take Bobby to Missy's house because he's off school tomorrow and he's staying at her house overnight. We'll go for a walk to the park while we're there (it's about a 45 minute drive to a small town near here). If I get home early enough, I'll do the UBWO at home, otherwise I guess I'll have to miss this one (IRS comes first!).

Menu for today:
Pepperoni omelet (pepperoni, 2 eggs, 2 Tbsp. cheese)
1 oz. roast beef with 2 Tbsp mayo
3 oz. roast beef; 1 cup cauliflower w/butter
8 pepperoni crisps
Chicken avacado "sandwich" (Missy invited us for supper; mine will be without the croissant, of course -- just boneless chicken breast, cheese, avacado); zuchinni w/Parmesan, tomato, and garlic sauted in olive oil.

Did not drink enough water over the weekend and retained a pound of water. Been drinking plenty today, so it should come off in the next couple of days.

[pegm]

Did LBWO at gym yesterday -- can really feel the difference at the lower carb level. I FEEL SO WEAK!!!!!!! Then went home and walked the dogs. Planned on 2-1/2 miles, but Bobby fell off his scooter and hurt both of his knees, so we had to go home early -- went ~1-1/2 miles. Played baseball with him while chicken cooked on grill.

Plan for today: go the 2-1/2 miles (and Bobby will either walk or wear knee pads).

[pegm]

Wow, didn't realize that I haven't posted for so long! Went to gym alone on lunch hour (Bobby is sick, so he won't want to go after school). Did upper body -- I upped carbs just a bit, and I can really tell the difference! (Added more veggies and an small serving of melon).

I was REALLY BAD yesterday -- did not feel well all day, cooped up because of that and the weather -- and gave in to temptation -- I ate some candy (chocolate w/peanuts). I almost threw them away when my dad gave them to me a couple of weeks ago, and I'm really sorry that I didn't. Today is pennance -- it's nice outside and the dogs and I will go for a LONG walk (at least 3 miles) when I get home. Also increased the weights for the UBWO I did at lunchtime, so hope the damage can be undone ASAP! At least the scale didn't go up this morning, but it didn't go down either. I had been doing so well, too. There's been boxes and boxes of Girl Scout cookies here at work (they put them out by the coffee pot) and I have not even been tempted at all. Also passed up all of Bobby's Easter candy, and any other treats everyone has had around. Well, nothing to be done about it now except move forward from here.

[pegm]

UBWO must have been great -- muscles are SORE -- been taking the gluamine.

Walked w/dogs yesterday afternoon -- ~ 2.5 miles -- was nice to be able to get outside to walk. I am really sick of the treadmill. Wish the weather would straighten out so we can be outside more -- want to get my garden in, but it rains or snows most of the time!

Only problem with walking outside is that I can't do it in the morning before work -- it's too dark at 4:30 a.m., and I would need to go then so I could be home by 5:15 a.m. because that's when DH leaves for work, and Bobby would be alone in the house if I don't get home by 5:15 a.m. The walking works best first thing in the morning. Only other solution is to do 20 mins. on treadmill in the a.m., and walk dogs outside in the p.m. (weather permitting).

Once it really warms up (if it ever does -- winter is still hanging on here), I'll change to pool jogging instead of walking -- that's the BEST! First the pool float goes into the middle of the pool, then you RUN the outer edge of the pool for 40 mins, then you sack out on the lounger with your water bottle for a while and float in the warm sunshine -- that's your reward for doing your exercise.

Was going to do LBWO at lunch because I have to work until 5:00 today, but I made a doctor's appointment at 2:30 today, so I'm taking that time as my lunch hour. I won't want to go to gym after work, so I think I'll just go straight home, throw fish in oven for dinner, and do LBWO at home while it cooks -- saves a lot of time, doing 2 things at once! Tomorrow a.m. I'll do the treadmill again, and dream about the pool while I'm trudging along.

[pegm]

Bad couple of days -- this is not really the place to post problems, but since they interfered with my workout, I guess I'll use this spot.

Missed workouts both yesterday, today, and will again tomorrow. Planned on LBWO after work, but then daughter called -- she left her controlling boyfriend (yea), but wants me to come there to help her get her things from the apartment. It's a six hour drive one way -- I need to take off work and I'm not sure what kind of explosive situation I'll be walking into.

Forgot all about workout because I was on phone making arrangements for care for Bobby, etc. Woke up during the night sick -- VERY upset stomach -- was up about 2 hours and still have hardly eaten anything today -- still don't feel well, so missed treadmill workout this morning.

Went to work today and planned on going to gym on lunch, but at 10:00 a.m. phone rang -- Bobby sick at school and I had to go get him. I still don't feel well. Tomorrow is when I have to drive to Chicago -- plan on going down and back in the same day because Bobby's soccer game is Saturday at noon (and I'm one of the coaches).

Well, next week will be better -- certainly won't get much worse, and after this week I'll really need to de-stress!

[pegm]

Saturday weather was better than was forcast (it was supposed to rain all day, high of 55 degrees). The rain held off until afternoon, so I went to daughter's house in small town 20 miles from here and we went to tons of thrift sales (she's looking for Little Tykes toys and some clothes for my grandaughter). Walked the entire town, most of the time pushing the jogging stroller with a 4 year old and 9 month old in it. Was a good cardio/weight workout!

Went to gym yesterday and did LBWO. They have a new calf machine that I like much better than the one I had been using. I still think that I'm not doing enough exercises for lower body. Friday I'll try one or two other ones.

Could not wake up this morning! Planned cardio for after work: take dogs for a LONG walk. If it rains (AGAIN -- it's been raining nearly every day!), I'll do Tai Bo instead. I am SO BORED with the treadmill. This weather HAS to straighten out so I can get outside more -- need to plant the garden, rake the lawn, go on bike rides, go to the park, go fishing, get into the pool -- CABIN FEVER is killing me!

Menu for today:

Tried ground flax for the first time today. Mixed 1/4 cup with 1/2 cup hot tap water and added sugar free (sweetened with Splenda) syrup. It was very good!

2 oz. roasted turkey breast
Chef salad made with romaine, leaf lettuce, spinach, roasted turkey breast (can you tell I roasted a turkey breast yesterday?), 2 Tbsp. olive oil and vinegar dressing
Planned for supper: More turkey breast, mock mashed potatoes (made with cauliflower), broccoli
2 cups green tea
100 oz. water

[pegm]

Did Tai Bo last night when I got home from work. By 3:00 the clouds had rolled in and it was raining (surprise, surprise), so walking was out. Another week of this weather and I'll be ready to transfer to the Florida office!

Going to the gym to do UBWO today after work. I'm seriously thinking about doing another 12 weeks of BFL. I noticed a post by Trainer Dan that he believes that the BFL program does not have enough aerobics, and I wonder if that might not have been the problem when I did the first 12 weeks -- my fat loss was not nearly as good as I had hoped, and I think I need more aerobic exercise to get my metabolism up and the fat loss going. I might do a 'modified' BFL -- intense weight training the three days, but also do more walking, pool jogging (if we ever get warm weather), Tai Bo, etc. Atkin's New Diet Revolution recommends a minimum of 45 mins. per day, five days per week, and add three days of weight training. I might do another Tai Bo session after I get home from the gym.

Menu for today:
Flax meal w/hot water and sugar free syrup
2 oz. roasted turkey breast
2 oz. roasted turkey breast, 1/2 cup green beans, 1/2 cup mashed cauliflower
1 bowl creamy chicken soup
2 oz. almonds

[pegm]

Yesterday did UBWO at gym, and felt so energetic when I got home that I did 2 miles on the treadmill afterward.

Woke up early this morning, still feeling very energetic, so I did 2 miles more on the treadmill.

Muscles are sore today from UBWO -- went very well. I need to increase weight for triceps on Monday.

Got an exercise ball that came with a video, so I would like to try it out when I get home tonight.

Menu:
1/4 cup ground flax seed with 1/2 cup hot water and 2 Tbsp. sugar free syrup; 1 oz. roast turkey breast

2 oz. roast turkey breast

Chef salad w/romaine, leaf lettuce, spinach and roast turkey breast (the last of it -- it's all gone!); 2 Tbsp. olive oil and vinegar dressing

Planned for supper: Meatballs w/spaghetti sauce (homemade from crushed tomatoes and herbs); broccoli

Need to feed the family (last Boy Scout meeting tonight), but I'll probably be eating supper later -- have a dentist appointment today at 2:00 for prep work for a crown (sob, sob -- I HATE GOING TO THE DENTIST!), and it will be ~3 hours. I'm sure I won't feel like eating right away after that's done!

Rained yesterday afternoon, all last night, and this morning. Rain's stopped now, but it's cloudy, WINDY (~ 35 MPH winds) and COLD!!! Forcast for the next 5 days: rain, cloudy, cold (wow, that's new!).

[pegm]

After dentist appt. I worked with the exercise ball for the first time. Went okay -- boy do I need work on my balance! Just followed the video through the abs workout -- seemed alright.

Today I'll meet DH at gym and do LBWO -- and I'm going to check out some of the other machines they have there -- I think the LBWO the trainer planned is too limited and there just are not enough lower body exercises.

This weekend I'll try to revamp my workouts -- I think it's time to change some of the exercises so that my body does not become too accustomed to the same thing.

Menu for today:

1/4 cup flax w/1/2 cup water and 2 Tbsp. sugar free syrup
8 pepperoni crisps

1/2 green pepper w/2 Tbsp. blue cheese dressing

5 meatballs w/1/4 cup homemade spaghetti sauce; 1/2 cup green beans

Supper: we're eating out -- probably a buffet where I can have a salad and meats with a bit of berries or melon for desert.

Was hoping to go for a walk tonight and certainly over the weekend, but weather forcast:

Tonight = rain (80%) High temp of 60 degrees
Tomorrow = rain (80%) High temp of 55 degrees
Sunday = rain in a.m.; high temp of 50 degrees

In other words, same as always -- rain and cold! Guess that treadmill won't be gathering dust any time soon!

[pegm]

Missed cardio over weekend -- just did not take the time -- was so much to do!

Today went to gym over lunch hour. Could not go after work -- have to go to funeral home :( My cousin died of cancer. Also got email from a friend -- her brother just died of cancer yesterday.

I'll need to get up early and do cardio this week because it's going to be busy! Today, the furneral home, Tue. Bobby's school program, Wed. a baseball outing w/daughter, Thur. Bobby's soccer game, Sat. Bobby's soccer tournament (games at 8:00, 12:00, 2:00, and if they make it, the championship game is at 4:00).

Did UBWO at gym -- I really need to change my routine, but I need time to plan a new one, so it might not be this week! Tomorrow is cardio, Wed. LBWO at gym.

[pegm]

Dragged myself out of bed this morning at 4:30 for a half-hour on the treadmill. Bobby's spring school program tonight, so can't walk after work. Weather is still terrible -- was supposed to be sunny today, but it's afternoon and still cloudy. Forcast is rain tonight and tomorrow; cloudy and cool the rest of the week. Saturday forcast for soccer tournament: high of 48 degrees!!!! It's mid-May for crying out loud!!! Haven't seen the sun for weeks, and only had a couple of days above 70 degrees since last summer!

Tomorrow's plan: a.m. cardio on treadmill and LBWO at gym after work.

[pegm]

Up late after Bobby's program, so couldn't get up this a.m. to walk -- will do later. Meeting DH at gym after work for LBWO, and then I'll go home, throw chicken in the oven, and either do Tae Bo or walk on treadmill (forcast is for rain, of course).

Menu:
1/4 cup ground flax mixed with 1/2 cup hot water and 2 Tbsp. sugar free syrup
1 stalk celery w/1 Tbsp. peanut butter (sugar free)

1/4 cup cottage cheese; 1/2 cup melon; 2 strawberries

chef salad w/2 cups mixed romaine and spinach; 1/2 Roma tomato; 1 cup chicken breast; 2 Tbsp. olive oil & vinegar dressing

Planned for supper: Chicken breast; asparagus; green beans

[pegm]

Did LBWO at gym yesterday, then went home and did 2 miles on treadmill while chicken baked.

Got up this morning and did 1/2 hour on treadmill. Instead of distance and speed, I increased the incline and decreased the speed a bit. I was stayed at the top end of 'fat burn' on the display. Want to keep my body guessing -- vary the routine from day to day.

Also started using thermogenics again. I had used them for 1 week, but could not stand the feeling that I was 'crawling out of my skin'. I'm hoping they will start the scale moving downward again, since nothing else I'm doing seems to be working. I really need to find a new doctor (I've been saying that for over a year now), and get a physical. I know that I have all of the symptoms of an underactive thyroid: dry skin, fatigue, feel cold, low body temp, constipation, etc., but every test I've had shows it is 'normal'.

Menu for today:
1/4 cup ground flax seed in 1/2 cup hot water w/2 Tbsp. sugar free syrup; 1 oz. chicken breast

1/2 cup melon; 2 strawberries; 1 oz. chicken breast

3 oz. chicken breast; 1/2 cup asparagus; 1/2 cup cauliflower w/cheese

1 celery stalk w/1 Tbsp. sugar free peanut butter

3 oz. turkey breast; 1/2 cup cauliflower; 1/2 cup green beans

Coffee w/thermogenics (they are caffeine free); LOTS of water (at least 100 oz.); vitamins

[pegm]

Did 30 mins. on treadmill this morning. Will do UBWO at gym after work today.

I am really down today. It has been nearly a year since I began to try to lose weight and I am still so very far from my goal. I admit to a few 'cheats' -- maybe 3 or 4 in that year -- and there have been times when I missed a workout occasionally, but for the most part I have been faithfully following low carb and exercising regularly.

I have been stuck in a rut - gaining and losing the same 5 pounds (of water, no doubt) for a long time. I ate a piece of cheesecake on Mother's Day at the buffet and did not drink as much water as I should have, so on Monday I was up 5 pounds. I have been faithfully following LC ever since, and doing cardio at least 5 times a week and weights 3 days, and yesterday the 5 pounds was gone (YEA). This morning it's back -- all of it! Don't know why -- I drank plenty of water and did not eat anything I should not have, so don't know why I'm retaining water. I use Fitday, try to limit anything that might cause a stall, get lots of exercise, but nothing seems to work.

I so want to get below 200 pounds! I have no intention of quitting -- this WOL has been so good for me -- I feel great and am so healthy! But I am so tired of not losing weight! I feel good health-wise, but I would also like to feel good about the way I look. All around me -- co-workers, friends, even my husband -- they all seem to lose weight effortlessly! They make a couple of changes in the way they eat (stop eating candy or cookies, etc.) and the pounds just melt off of them. And here I am, working so hard at eating right and exercising, and I've been stuck at the same weight and measurements FOREVER!

Guess some days you just need to whine.

[pegm]

Been a bad week -- missed most workouts -- I was sick, then Bobby was sick, and had something going on every day after work.

The weather has finally straightened out a bit -- forecast for the holiday weekend, so far, is sunny and lower 70's. We'll be outside a lot -- planting the garden, fishing, going on hikes in the park, biking, etc. Also going to fire up the pool heater -- if it's sunny and 70 and the water temp is warm enough I can finally pool jog! I really plan on making up for the missed workouts this weekend!

Started taking thermogenics this week, and the weight is coming down. I won't hold my breath because this is the same 5 pounds I've lost and gained back over and over again, but I have hope that maybe it will be gone for good this time, along with a few more! As of this morning, I'm at 205 -- 199 here I come!

[pegm]

Well, the weather man lied!!! The only decent weather we had over the holiday weekend was Monday afternoon when the rain quit. That's when I went out and finally got the gardening done! Also took son fishing, played basketball, baseball, badmittan, etc. (amazing how much we can crowd into one afternoon and evening when we try!). Rest of the time spent reading a book!

Tonight after work: walk outside if weather holds up, otherwise either do Tae Bo or use treadmill. Tomorrow I work until 5:00, so will go to gym on lunch hour for LBWO. DH has someone coming today to repair pool heater. If it gets fixed today and we run heater, might be able to pool jog tomorrow when I get home from work (forecast is 81 degrees for a high) unless it rains (70% chance) -- in fact, it's supposed to rain every day through Thursday -- I think I've been transported to Seattle and no one told me! Forcast for weekend is no rain, but cold again (surprise, surprise). Why is it that the only time the weather forcast is wrong is when it's supposed to be nice? It's NEVER wrong when the weather is supposed to be crummy!

[pegm]

Haven't posted here for a while. Over the holiday I did a lot of gardening in between rain storms. Could tell I used different muscles than I do for walking or weights -- my left shoulder and right hamstring were irritated.

Tuesday the weather finally straightened out -- 81 degrees! We went from using the furnace to the air conditioner overnight.

Last night I did pool jogging for the first time this season! YEA!!!!! My treadmill can gather dust for a while because my very favorite exercise is back!

I planned on 45 minutes, but was maxed after only 30! Pool jogging obviously uses different muscles than walking on the treadmill. It's going to be 86 and sunny today -- I'm leaving work at 3:30 and maybe I'll be able to do the 45 mins. -- I am really looking forward to my exercise! After I run my reward is to float on my lounger for 15 minutes. That's the max amount of rest time before Bobby has me playing water sports -- volleyball, basketball, keep away, racing, etc. -- you don't lounge much when he's around -- and I love it!

[pegm]

Did pool jogging Thur and Fri. Sat. very busy -- lots of company. Sun. was my mother's birthday, so also very busy.

Supposed to work until 5:00 today -- was going to gym during lunch, but am so overloaded at work that I can't take an entire hour for lunch. Co-worker might stay until 5:00 -- if she does, I'll get away at 4:00 and go to gym. Otherwise, I'll go home and do LBWO while supper cooks. Would also like to do a while on treadmill after weights. It's too rainy and cold for pool today and forcast is same for tomorrow. Wed., Thur., & Fri. forcast is sunny and 70's, so I'll be able to get back to the pool then.

[pegm]

Not a good week -- I caught a rotten cold! Have not had a chest cold all winter. Only had about 3 hours sleep last night -- kept coughing and coughing. Finally got up and scrounged up some cough medicine -- it seemed to help a little. No running on treadmill (it's raining and 53 degrees today!) -- don't want to agravate the cough. Just I'll just take it easy a couple of days, keep taking the vitamin C, and hopefully I'll get well enough to exercise.

[pegm]

Cold is still hanging on. Didn't sleep one night because I coughed all night. By yesterday I was so tired I was almost falling asleep at my desk (reminded me of the old 'carb' days)! Went home and rested for an hour, got up and made supper, and went back to bed. I feel a lot better today.

DH is heating the pool. Water temp is down to 72 degrees because of 3 days of cold, rainy weather. The high is only supposed to be 73 today, but it's sunny and if we can get the water temp to 80 degrees, I should keep warm pool jogging.

I was taking this week off from weights, but if I feel better tomorrow, I might start back then.

[pegm]

Did pool jogging on Wed. for 20 mins. and it went well in spite of my having had a terrible coughing spell earlier in the day. Although I have never had asthma, there have been a couple of times that I wondered if this is how someone with asthma might feel -- it was very difficult to breath.

Did pool jogging Thursday as well -- made it 25 minutes. However, my left foot was hurting and I discovered later why -- I have a very large blister on the soul of the foot. I think I'll dig out my water shoes and wear them from now on.

The weather if pretty 'iffy' today -- it was raining earlier and it's supposed to rain again this afternoon and tonight. If it holds off, I'll pool jog again, otherwise I'll either do treadmill or Tae Bo.

Monday I'll start back to the gym and hit the weights hard!

[pegm]

Lucked out with the weather and got 1/2 hour of pool jogging in before it rained. It started sprinkling after 20 mins., but the thunder was way off in the distance and there was no lightening, I figured what's a little rain -- after all I'm in a pool and all wet anyway! I did use the aqua sox and my foot was fine. Hope it heals soon, though, because it's pretty sore.

[pegm]

Weather forcast was 80% chance of rain -- well, we got the 20% instead. It was overcast, but did not rain. Did 30 min. pool jogging. Foot is doing fine so far -- wore the water sox and it seems to help. Think I'll continue to do that even after foot heals. I think the friction of running on the vinyl pool liner caused the blister.

Tomorrow's forcast is hot -- should be able to get another day of pool jogging in.

[pegm]

Sun. did lots of physical type chores -- gardening, cleaning, scrubbing all of the outdoor furniture, washed cars, etc., so skipped the pool jogging. Played games with son in pool -- tag, racing, keep away, etc.

Mon. started back to gym -- cold is much better (didn't cough all night!). Did UBWO on machines:

Bicep curls: 12x10, 10x20, 8x30, 6x30, 12x20
Triceps: 12x20, 10x30, 8x40, 6x50, 12x40
Lat Pulldowns: 12x50, 10x75, 8x100
Row: 12x40, 10,50, 8x60, 6x72, 12x60
Chest Press: 12x24, 10x36, 8x48, 6x60, 12x48
Flys: 12x70
Incline press: 12x24, 10x36, 8x48
Shoulder press: 12x24, 10x36, 8x36, 6x48, 12x36

Was sprinkling earlier, but if rain holds off after I get home, I'll do pool jogging.

[pegm]

Raining today and I have dinner date with co-workers after work, so needed to do a.m. cardio. Used treadmill -- 2 miles at #4 incline -- felt really good!

[pegm]

Did LBWO at gym (on machines):

Leg press: 12x150, 10x160, 8x175, 6x212, 12x175
Glutes/Hamstrings: 12x36, 12x48, 12x60
Multi Hip: 12x100, 12x150, 12x200
Rotary Calf: 12x90, 12x110, 12x130
Hip Abduction (outer): 12x90, 12x100, 12x110
Abs machine: 12x36, 12x36, 12x48, 12x60, 12x48

Came home, changed into swim suit, and went pool jogging. Could only manage 20 mins. -- legs just couldn't handle any more.

[fern2340]

Hey Peg!
I haven't stopped by here in a while! You are doing so well with the pool jogging! Congrats! :) Sounds like fun!!

[Natrushka]

Peg, Happy Birthday :) I hope you have a wonderful day, full of all kinds of LC goodies. Best wishes for a great year.

Nat

[pegm]

Thanks for the Birthday greetings!

Weater forcast: highs in the 60's, 60% chance of rain, so no pool jogging today.

5:00 a.m. -- 2 miles on treadmill at #4 incline, 4 mph pace. Legs wanted to quit after 20 minutes, but I told them that this is my body's birthday gift, so I kept going!

[pegm]

UBWO at gym on lunch hour -- increased weight for bicep curls, and did 20 reps on last set of seated rows, so made note to increase weight next time.

When 'trainer' at gym helped me set up the program, he was not familiar with BFL (which I was doing at the time). He set up my worksheet to do more variety of exercises, but reps of 12, 10, and 8. I did not want to do that, so I continued with the exercises I had been doing for BFL with the 12, 10, 8, 6, 12 reps, but added the new ones he set up at the 12, x10 & 8.

The trainers check your sheets after each session, and there was a note on mine this time -- very encouraging -- keep up the great work, etc. -- but try to increase reps to 12 - 15. I thought it over, and decided, why not do that on the extra ones that the trainer had added. So today I increased those extra exercises from 12, 10, & 8 to 12, 12, and 12. Bring on the glutamime!

Weather is cloudy and 60's, but if it clears off a bit and the sun comes out, I will pool jog after work. The water is warm (86 degrees!) and I'll keep warm if I'm moving, so I'll go for it unless it's storming or really COLD!

[pegm]

Weather straigtened out this weekend and was able to do pool jogging both Saturday and Sunday -- 30 minutes each day! It was great!!!!! Monday it will be back to the treadmill in the a.m. and LBWO at gym on lunch hour -- son had baseball game after work, so no pool jogging tomorrow!

[pegm]

Did treadmill this morning for 30 mins., #4 & #5 incline, 4 mph. (no pool today -- son has baseball game out of town, so won't have time after work) If the weather would warm up a bit more so it's in the 60's at night instead of 50's, I would do pool jogging in the morning before work.

Went to gym on lunch hour and did UBWO, same as last Wed. I'll change the routine on July 15.

[pegm]

Did not want to do treadmill again -- really wanted to pool jog today, so I took a chance on the weather -- it was supposed to rain -- and it did hold off. Got 30 mins of pool jogging in right after work. It's the last pool day until Friday -- have commitments for the next two days after work until 9:30 p.m., so I'll need to use the treadmill Wed. and Thur.

[pegm]

Did treadmill this morning. There is something wrong with it -- we're going to need to get it repaired. It's only 1-1/2 years old and I think we purchased a service agreement, so hopefully repairs will be covered.

It started about 2 weeks ago. After I turned it off the display went blank as it should, then would suddenly turn back on and the lights would move through the various programs on the display. I've been turning off the power strip when I'm done to shut it off. Monday I was swinging my arms walking and accidently pulled the 'key' out and it turned off. I started it up again and about 5 mins later it turned off again, but this time the key was still in it. I thought maybe I didn't have it in all of the way and it had jiggled loose, so I put it back in and finished my workout.

This morning it shut itself off again about half way through my workout, then again about 5 mins later. So it appears to have problems. Fortunately, each time it shut down I knew approximately how much time was on the display, but I lost all of the other info (calories burned, etc.). I'll need to be extra careful to keep track of where I'm at until it's fixed.

Did UBWO at gym at lunch -- same as Friday.

[pegm]

Did 2 miles on treadmill this a.m. 4 mph., incline 4 and 5. It shut down again after 11 minutes and I had to restart it. Haven't been home long enough to call about getting it repaired.

Up at 4:30 a.m. yesterday, did treadmill, got stuck in heavy traffic because of road construction and got to work at 7:00 a.m. Went to gym on lunch hour, and did UBWO, worked until 5:00 p.m., then left directly from work to go to daughter and son-in-law's at Strumm, town about 25 miles south of here. Met them at park where grandson (the one we're raising) had baseball practice (daughter, grandson's aunt, is my daycare for the summer), took other grandchild, the one who belongs to daugher and son-in-law, and babysat while they went to dinner to celebrate their anniversary. Did not get home until 10:00 p.m., then up again this a.m. at 4:30 a.m. to do treadmill. Got to work at 6:30 a.m., leaving at 4:00 p.m. to go to Strumm again for grandson's baseball game. Hope things settle down soon -- don't know how long I can keep this up!

[pegm]

Friday: Took day off work to stay home with grandson, so could not get to gym -- did workout at home.

Wanted to pool jog, but it was raining when I got up. I waited a while and it seemed to quit. Got the suit on, grabbed the towel, and headed out to the pool. Just as I put the ladder on, it started to sprinkle again. That would not have stopped me, but it also started to thunder. Didn't see any lightening, but did not want to take a chance. So, back into the house and back to the treadmill I went. Today it did not shut down at all during my walk.

Treadmill: 2 miles ~ 4 mph; increased incline to 6 at times, 5 and 4 rest of time.

LBWO: used free weights for the first time since joining gym in February! Seemed very strange, but think I worked muscles that have not been worked with machines. I'll need some glutamine for sure -- can already feel it!

Squats: 12 x 10, 10 x 20, 8 x 30, 6 x 40, 12 x 30
Leg extension: 12 x 60 (too light -- need more weight)
Lunges: 12 x 20, 10 x 20, 8 x 30, 6 x 40, 12 x 30
Straight Leg Deadlift: 12 x 30
Calf Raises: 12 x 20, 10 x 40, 8 x 40, 6 x 50, 12 x 40
Angeled Calf Raise: 12 x 40
Ab's (on new ab ball) Crunches: 12, 10, 8, 6, 24

And just so my upper body didn't miss out: vacuuming, scrubbing floors, dusting, etc. (the real old-fashioned work out!)

Need to find a way to get in more protein. I'm going to check out other's logs to see what they use.

[pegm]

I have read that you get a better work out from free weights than from machines. Well, I really believe that's true! I was so SORE after working out with the free weights. I can leg press over 200 pounds on the machines, 200 pounds on the multi-hip machine, and 130 pounds on the rotary calf. But, after using free weights on Friday: Squats, lunges, calf raises, and abs, my leg muscles were so sore that it was like I had never worked out before! I am seriously considering going back to using free weights instead of the machines.

Saturday I took the day off and just lounged in the pool!

Sunday: 30 mins. pool jogging. I know that Monday will be too busy to get in a weight session, so I did UBWO at home with free weights.

Bench press: 12 x 15, 10 x 20, 8 x 25, 6 x 30, 12x25
Flys: 12 x 20
Seated Dumbell press: 12 x 10 10 x 15, 8 x 20, 6 x 25, 12 x 20
Side Raises: 12 x 20
Dumbell Row: 12 x 20, 10 x 25, 8 x 35, 6 x 40, 12 x 35
Lat Pulldow: 12 x 65
Lying Dumbell Extension: 12 x 10, 10 x 16, 8 x 20, 6 x 30, 12 x 20
Pullover: 12 x 20
Seated Dumbell Curls: 12 x 10, 10 x 10, 8 x 15, 6 x 15, 12 x 10

Tomorrow I hope to pool jog 1st thing in the a.m.; otherwise I'll do treadmill if it's raining.

[pegm]

First Time!!!! Weather cooperated and I was able to do pool jogging 1st thing this morning (4:30 a.m.). It was great! So peacefull except for the splash of the water at first. Then I could watch the sky lighten and the birds started singing! The only drawback was that it was so hard to quit and go into the house to get ready for work -- I wanted to keep going a lot longer!

Also for the first time I counted the number of laps I did in 30 minutes (I could keep track because it was so quiet and there was no one else around to distract me). Based on the circumference of the pool and number of laps, I did 1-1/3 miles in the 30 minutes. On the treadmill, I do 2 miles in that same length of time, but I have the resistance of the water in the pool to slow me down. I am not at all sure if that is a good pace for the pool or not, and I don't really know who to ask. Guess I'll just try to keep track from now on and strive to increase the number of laps in the 30 minutes so I know that I am pushing my body more each day and not just doing the same things over and over by rote.

[pegm]

Raining this morning (surprise, surprise!), so used treadmill. 2 miles in 30 mins., 4 mph, incline 4, 5 & 6.

Day off work (grandson is sick), so did LBWO at home with dumbells:

Squats: 12 x 20, 10 x 30, 8 x 30, 6 x 40, 12 x 30
Leg lift: 12 x 60
Lunges: 12 x 20, 10 x 30, 8 x 30, 6 x 40, 12 x 30
Straight leg deadlifts: 12 x 30
Calf Raises: 12 x 20, 10 x 30, 8 x 40, 6 x 50, 12 x 40
Angled Calf Raise: 12 x 40
Crunches on Ab Ball: 12, 10, 8, 6, 24

Trying to increase protein, so using more shakes w/protein powder. Have some Myoplex (low carb one), Atkins, and Carb Solutions. Been trying to get them in 3 times per day to increase protein.

[pegm]

Rain stopped by morning, so 4:30 a.m. -- pool jogging for 30 mins! We had some storms and winds last night, so I spent 10 mins. netting all of the debris out of the pool -- leaves, twigs, and seeds from the birch tree -- before I could run.

[pegm]

Yesterday I came home from work and did another 15 mins. pool jogging to make up for the slow start in the a.m. from netting the debris out of the pool.

Today: 4:30 a.m. -- 2 miles on treadmill, 4 mph. at #5 incline most of the time, sometimes up to #6 -- occasionally sprinted to 6 mph. This pushed the display from the top end of 'fat burn' to the lower end of 'endurance' for a good part of the time! Only drawback is that it took me longer to cool down afterward, so I got to work 15 min. later than I would have liked, but it's worth it! I'm finding that I drink a lot less coffee when I do the cardio in the a.m. (only had 1 cup today)!

[pegm]

Friday I babysat my 11 month old grandchild, so I did not get in any workouts.

Saturday I did 30 min. pool jogging and 60 sets of Tae-Bo kicks in the pool.

Sunday, did LBWO in pool -- 60 Tae-Bo kicks and full LBWO -- I could really feel it -- had a hard time climbing the patio deck steps when I was done!

[pegm]

Monday 4:30 a.m. -- 30 min. pool jogging. I really love watching that sum come up and listening to the birds sing while I'm out there running in the pool!

I'm going to do UBWO at home later on -- it's 95 degrees and HUMID -- I want to go have fun in the pool right after work, then I'll do weights. Great pool days are so rare in Wisconsin -- don't want to waste a minute of time.

[pegm]

Monday night:

Did Tae-Bo kicks in pool -- 3 sets of 3 on each leg at each of the 20 'stations' (pool supports) -- total of 360 kicks! Wow! Didn't seem like that much! Also added a few 'water aerobic' type exercises for lower body. Then, just laid back and soaked up some sun for a while.

Went inside and did UBWO with free weights (weights are total weight for both hands, not weight in each):

Chest press: 12 x 20, 10x30, 8x30, 6x40, 12x30
Side Raises: 12x30
Shoulder press: 12 x 20, 10x30, 8x30, 6x40, 12x30
Side Raises: 12x30
Row: 12x20, 10x25, 8x30, 6x35, 12x30
Pulldown: 12 x 65
Tricep: 12x20, 10x30, 8x30, 6x40, 12x30
Kickback: 12x20
Seated Curls: 12x20, 10x20, 8x20, 6x30, 12x20
Standing Curls: 12x20

Went back into pool after supper with friends and just chatted and sipped Diet Rite Raspberry soda -- was very relaxing.

Tuesday 4:35 a.m. (had a really HARD time getting up this morning -- I really wanted to sleep later!!!!):

Pool jogging for 30 mins. Today's sunrise was really spectacular out there and the birds were more musical than ever -- it really was worth missing a few minutes of sleep for!!!!

[pegm]

Was gone out of town until Sunday, so could not post. Did pool jogging on Wed. for 30 min. Thur. was the 4th, so took the day off and went to the park -- walked around the park a lot, so did get some exercise!

Friday -- went to Mall of America, and walked around the mall for hours! Of course, I was not wearing my walking shoes, so my feet hurt!

Saturday -- went to Valley Fair Amusement Park -- walked all over the park several times in the HEAT!!!! It was so HOT and HUMID!!! Only 1 water fountain that I found with warm, yucky water, so we bought water ($2.50 for a 16 oz. bottle of water!). Did not drink enough, so I knew I was retaining water -- could not get my rings off until Sunday night, and they're usually loose!

Sunday -- went downtown Minneapolis to City Center and Nicolet Mall -- walked around a bit. Then on to a large strip mall at Woodbury suburb (on the way home), and walked around there.

No weight training for the past few days, unless you count carrying packages around the mall, and suitcases from the car to the hotel and back.

Monday: 4:30 a.m. -- pool jogging for 30 mins. and got in 3 sets on each leg, 20 reps of Tae-Bo kicks in pool before the storms reached us and I had to get out of the pool. It's clearing off, so hope I can finish the sets of kicks tonight when I get home from work, and do UBWO.

It's supposed to cool off after tomorrow through Friday (Wed. highs in the 60's!!!), so might need to do treadmill for a couple of days until it warms back up!

[pegm]

Monday it did stop raining after I got home from work, so I finished the Tae-Bo kicks in the pool. Also did UBWO, same as last time.

Tuesday: 4:30 a.m. -- 30 mins. pool jogging -- have increased number of laps in 30 mins. by 10 in the past week!

[pegm]

Wed. 30 min. pool jogging at 4:30 a.m.

Thur. -- overslept :mad: , so did workout when I got home -- 25 min. pool jogging; 15 min. LBWO in pool -- Tae-Bo kicks, treading, etc.

Friday: Too cold for pool!! Only 52 degees in the morning! Did treadmill -- incline varied between 4 and 6, speed between 4.0 and 4.4 mph, 2 miles.

UBWO w/free weights at home after work.

[pegm]

Saturday: day off (unless you count walking all over the fairgrounds several times with the grandkids!)

Sunday: 30 min. pool jogging; 360 Tae-Bo kicks in pool (3 kicks each leg times 3 sets, and I've added the uppercut punch with the kicks now);

UBWO with free weights:

Chest Press: 12 x 20; 10 x 30; 8 x 30; 6 x 40; 12 x 30
Side Raises: 12 x 30
Rows: 12 x 20; 10 x 25; 8 x 35; 6 x 40; 12 x 35
Shoulder press: 12 x 20; 10 x 20; 8 x 30; 6 x 30; 12 x 20
Pulldowns: 12 x 65
Tricep: 12 x 20, 10 x 30, 8 x 30, 6 x 40, 12 x 30
Extension: 12 x 20
Seated Curls: 12 x 20, 10 x 20, 8 x 30, 6 x 30, 12 x 20
Standing Curls: 12 x 20

On Balance Ball: 60 Ab Crunches

Monday: 4:30 a.m. - 30 min. pool jogging (increased laps by 10!); 360 Tae-Bo kicks w/punches in pool. It's getting light later now -- didn't hear birds until 4:45. It was so great out there watching the sky get light and hearing the birds sing -- it was really hard to stop -- wanted to keep going!

Great news! My stall has finally broken -- lost 4 pounds this last week!!!!! Bought a new pair of crop pants in a smaller size (I haven't worn this size for a lot of years!!!) :cheer:

[pegm]

30 min. pool jogging at 4:25 a.m. Plan LBWO for after work, and saving the Tae-Bo kicks for after work also (want to go in pool after work, and just laying on a lounger is too boring, but it makes a great reward for after a workout!)

[pegm]

Today: 30 min. pool jogging; 360 Tae-Bo kicks and punches in pool. Was not the best workout I've ever done -- had a very hard time getting up this morning (was a very long day at work yesterday and I'm beat in spite of going to bed earlier last night).

[pegm]

Forgot to post yesterday, so here's Thur. and Fri.:

Thur: 4:30 a.m. 30 min pool jogging; was going to do UBWO when I got home, but parents needed my help, so I missed this one. I'll try to make it up today when I get home.

Fri: 4:30 a.m. 30 min. pool jogging; 360 Tae-Bo kicks/punches in pool.

[pegm]

Sat. was day off -- made grandaughter's 1st birthday cake, went grocery shopping, etc.

Sunday was birthday party -- did workout after we got home. 20 min. pool jogging (it was SO HUMID -- seemed hard to breathe because of the heat and humidity, so only lasted 20 min.). But I did 10 min., then reversed direction and went against the current I had created. Was that ever strange! Felt like I was moving in slow motion -- it takes a lot to move against that current. Went another 5 min., then the current was moving with me again, so I reversed again -- was a pretty good workout. Then did 360 Tae-Bo kicks/punches, and another 5 min. workout in the pool, for a total of 30 min.

Went in the house and did an old-fashioned workout -- cleaned house! Vaccumed, dusted, scrubbed floors, etc. All in all, it was a pretty good day.

[pegm]

Mon., 4:30 a.m.: 30 min. pool jogging (80 laps); 360 Tae-Bo kicks/punches; total 40 min. It was so HUMID -- part way through my run, my glasses steamed up solid -- had to take them off.

Rest of week is supposed to be cool -- starting tomorrow I might need to switch to the treadmill. I'll brave 60 degree temps in the pool if the water's warm, but it's supposed to drop into the 50's, and that's just a bit too chilly for me!

[pegm]

Was too cold for pool this a.m., so I did treadmill. 2.4 miles, 4.0 - 4.4 mph, incine 4 - 7, 408 calories burned. Waited 1/2 hour afterward before taking a cool shower, and still an hour later I was too warm and still perspiring. Boy, do I miss that pool! I never get too hot!

Need to get back to weight training -- I've been letting it slide the past month -- been hit & miss -- only getting in 2 days per week most of the time. Tomorrow is son's last baseball game, so things should settle down then and I can get back to MWF weight routine (his games were M & W, so I tried changing weight days to STuTh, but it didn't work very well). Next week we're on vacation, so it might mean one more week after this of missing some weight training. The hotel does have a work-out room, but I don't know if I'll have either the time or energy to use it. I promised myself that I'll get back to a regular routine starting August 5!

[pegm]

Missed workout yesterday -- overslept!

Thur: Rainy and still cold -- did treadmill today. It was humid in the house, so I got so overheated! I started to feel sick because I was so hot! Only did 1-1/2 miles instead of the ususal 2 miles; 4.2 - 4.4 mph. incline 6 most of the time (sometimes 7).

It's supposed to clear off after tonight and warm up again, so we'll heat the pool tonight, and hopefully I can go back to pool jogging again tomorrow a.m.!

Yesterday was son's last baseball game! We're on vacation next week, but after that I can get back into a more normal routine -- I really miss the weights! Need to get back to the usual 3 x per week instead of just hit or miss. Summer is great, but it wreaks havoc on the schedule!

[pegm]

Thur. night: UBWO when I got home from work. Also did ab crunches on balance ball.

Friday: Pool jogging is back!!!! 4:30 a.m. -- did not get to see a sun rise today -- it's very foggy, but it warmed up a bit and stopped raining. 30 min. pool jogging; 360 Tae-Bo kicks/punches; total 40 mins. I can really tell the difference between running in the pool and using the treadmill. After just a few days of not running in the pool, my legs were getting weaker -- had a hard time finishing! Forcast is to stay warm for the next few days, so hopefully I can keep running in the pool. I have an I.O.U. for 1 missed cardio session, and I plan to collect it tomorrow.

Really looking forward to this weekend -- want to sleep until I wake up tomorrow -- no alarm! Also want to get out into the pool for fun in the afternoon -- relax, soak up some sun, play with son (he's been at aunt's house for a few days -- I miss him!). DH and son leave Sun. a.m. for boyscout camp. They come back Tues. afternoon, and Wed. a.m. we leave for vacation!

[pegm]

Sat: day off

Sun: 30 min pool jogging; 360 Tae-Bo kicks/punches; treading water, bicycle kick (holding onto noodle float), etc. -- total 45 min. exercise in pool; then 60 ab crunches on exercise ball

Mon: 30 min pool jogging; 360 Tae-Bo kicks/punches

[pegm]

Tue: 30 min pool jogging. Slept late, so no time for Tae-Bo kicks.

Last post here until Monday -- leaving for vacation tomorrow!

[pegm]

Wow, it's been a long time since I've posted here! While I was on vacation, most of my exercise was walking around amusement parks, malls, Navy Pier, the Packer's Hall of Fame, etc. It's been difficult trying to get back into my normal routine. I overslept 2 days this week!

Tues: 30 min. on treadmill, incline 4 - 6, 4.0 - 4.4 mph, 370 calories burned.

Thur: 30 min. pool jogging, 360 Tae-Bo kicks.

It was great to be able to pool jog again. It stays dark now the entire time I'm running -- no more sunrise or birds singing -- only a few crickets chirping -- sadly, summer is on it's way out.

Today will probably be the last time I'll be able to pool jog until next week, and even then I'm not sure how much longer the weather will hold out. Tomorrow's forcast is a bit chilly, and we're leaving to go camping tomorrow afternoon. I'll have to go hiking on Sat. and maybe Sun. a.m. -- take the dogs with me -- they'll love it, especially since it's supposed to be cooler (highs in the low to mid 70's). Might get in some tubing if it's not too cool -- the creek running through the campgrounds is great for tubing. I'm really looking forward to the campfires, conversations with our friends, and just being outdoors.

[pegm]

I am having a flare-up of (I believe) CFS. From what I have read, CFS and FM symptoms overlap quite a bit, but I get chills and then feel hot, and I have swollen lymph glands under my arms, and it seems those symptoms are more related to CFS. Started last week, not feeling sick, but not very energetic either. I also noticed the sore spots -- hurt when one of my cats or dog was on my lap, etc.

Could not sleep Sun. nite, was exhausted on Mon. I was so COLD -- chills, aches, did not feel well at all. Tues. same thing. Wed., I started feeling hot instead of cold, and it's the same today. I don't sleep well at all -- wake up over and over all night long, drenched with perspiration.

I have not been exercising because it takes everything I have to get through the day -- by the time I get home from work, I just want to lie down. I really hope this stops soon and I can get back into my exercise routine -- I miss it! But the way I feel right now, I just could not do anything.

[pegm]

Wow, can't believe it's been that long since I've posted. Been on a bit of a hiatus from a combination of things -- vacations, not feeling up to speed, etc., but now I'm back!

Decided to try the 'planned cheat' per Nat's articles to see if I can get the weight loss started again. Haven't been too concerned for a while, been just holding steady, but not I want to get the scale and tape measure moving downward again. I tried to cheat on Saturday -- I really did! I bought some stuff that I thought I had been craving lately. I could not believe how hard it was to eat it! It really did not taste good to me -- left an icky after-taste in my mouth. I really was not a pleasant experience! But, I did carb load! Weight was up 7 pounds the next day!!!! Now I need to work like a demon to deplete the stores, so here goes!!

Sunday: 35 mins. pool jogging (can't believe it was in the 90's in September in northern Wisconsin!); 360 Tae-Bo kicks in pool; 10 mins. water exercises (treading water, bicycle type pedaling while holding onto a noodle, etc.). 45 mins. upper body workout with free weights (took it easy on the rows -- back has been touchy lately and I've had a ruptured disc in the past).

Monday: 4:45 a.m. -- 35 mins. pool jogging (can't believe it was still hot!); 360 Tae-Bo kicks in pool; 5 mins. water exercises (treading water, bicycle type pedaling while holding onto a noodle, etc.).

I feel as though I am already back into ketosis -- had that awful taste in my mouth about an hour ago, so I'm hoping that I am.

I pushed the weights pretty hard, so I'm hurting today even though I took glutamine.


Food:

Sunday:

2 slices deli sliced turkey lunch meat w/mayo and avacado
1/4 cup blueberries

Salad made with romaine, leaf lettuce, spinach, bacon, tomatoes, and mayo (BLT salad)

1 oz. cheese

1 protein shake w/flax oil

12 oz. grilled ribeye steak; salad w/oil and vinegar dressing; brussels sprouts w/butter

LOTS of water!!

Monday:
2 slices deli sliced turkey lunch meat w/mayo and avacado
1/4 cup blueberries

2 oz. leftover ribeye steak; 1/2 cup raw broccoli w/dip

Sald made with romaine, leaf lettuce, spinach, leftover ribeye steak, w/oil and vinegar dressing (added flax oil to salad dressing)

Planned for dinner (it's cooking in the roaster at home while I'm here at work): Spare ribs and sauerkraut

Planned snack: protein shake

Total calories from Fitday for Monday: 2,047, 73% fat

Hope this works. I'm only planning a 'cheat day' once a month or so -- I think that once a week would be too much for me. I already tend to lose and gain and re-lose the same couple of pounds over and over for weeks before it's finally gone for good, so doing it weekly would probably send me over the edge! Wish me luck!

[pegm]

Could not get up this morning to do a.m. cardio -- will go home and do it after work today. I might be able to pool jog -- the cold front moved in this morning, but the rain's stopped now and it's supposed to be mid-70's -- if the water's warm enough, I should be able to run in it without feeling cold. If not, I'll either walk the dogs or use the treadmill.

Yesterday went o.k. for food, but it was a bit strange last night. I was so HUNGRY! Now, today, I'm back to forcing myself to eat because I'm not hungry. Hope things get back to an even keel soon.

[pegm]

Went home last night and did pool jogging -- 30 mins.; pluse 360 Tae-Bo kicks/punches in pool; 5 mins. 'bicycle' peddling while holding a 'noodle'.

I was going to go to the gym at lunch, but could not find my lock! I'm sure DH knows where it is, but could not reach him (he was already at work when I discovered it was not in my gym bag. So, now when I get home, I'll need to do LBWO with free weights in addition the the pool jogging (the pool is heating while I'm at work -- it's in the 70's today). I'll go to the gym on Friday at lunch time for UBWO.

My glycogen supply was already depleted yesterday -- I only had a fraction of the energy for running in the pool that I had on Sunday and Monday. I'll check my carb count at Fiday -- might need to increase it a bit or my workouts will not be very productive!

[pegm]

Went home from work and did 30 min. pool jogging. Did not do the Tae-Bo kicks because it was LBWO day. Did LBWO after pool jogging -- pushed the weights up, and I can really feel it today! Taking glutamine -- hope it helps! Tonight plan on 30 mins of pool jogging and the Tae-Bo kicks. Tomorrow is LBWO at gym.

One of the things I want to do after the pool is shut down for the season (which, if the weather forcast is right, will probably be this Saturday -- highs in the 60's and rain) is to mix up the cardio instead of doing the same thing each time. Plan on doing treadmill, Tae-Bo, Aerobics, etc. instead of just one thing -- might confuse the old bod into giving up a couple of pounds!

Been trying to keep the calories at 10 times body weight to see if it will work this time. It really is hard -- most of the time I have to force myself to eat! Every time I've done heavy workouts and kept the calories up, I stall and don't lose any weight. So far the weight is staying the same this time. I doubt that I'm gaining the same amount of muscle as I'm losing fat -- hasn't worked that way yet, so why would it start now? I am going to stick with the plan and give it at least a month. If at the end of one month there is no change in either my weight or measurements, then I'll have to try to come up with a different plan. I will do a 'planned cheat' as Nat's thread suggested in about 1 month (I have a lot of weight to lose, so it seems like once a month would be appropriate). Keeping my fingers crossed!