My Quest to Build Muscle and Banish Fat

[DivaDani]

OK, I give in. I'll start putting my workouts online instead of just keeping them on my spreadsheets. I started CKD yesterday and here is my first depleting circuit training workout:

Mar. 15, 2002
(Yes, Julius Caesar died on this day and I almost did, too)

1' between exercises and 5' between circuits
20 reps for circuit 1, then 15 for circuits 2 and 3

Sumo squats - #1 60 lbs; #2,3 40 lbs
Incline DB Bench Press - 30 lbs (not quite hard enough, but 40 is the next step up and that was too much. Will increase reps on this next time.)
Vertical Row M - 55 lbs
Straight Leg Deadlifts - 60 lbs
Arnold Press - 30 lbs
Wide Grip Pulldown - 60 lbs
1 Legged Calf Raises (bent knee) - 30 lbs
Triceps Kickbacks - 10 lbs
Concentration Curls - #1,2 12 lbs
Biceps Curls - #3 12 lbs
Abs: Bicycle Crunches, Knee Ups - 20 reps each time
Side Bridges - 20 seconds each side

Took about 1 hr 20 minutes to complete, but I don't think I can do it much faster than that. Should I do less weight and faster reps?

[DivaDani]

Mar. 18, 2002

Started Ripped Fuel today - half dose (1 capsule) 3 times/day

AM Cardio - empty stomach, RF
21 MAS HIIT on the elliptical, level 5 - 10 (2 minute cool down)

PM UBWO
(Weight is per dumbbell)

Incline Dumbbell Bench Press
12 x 20
10 x 25 (have to combine 2 dumbbells to do this and it hurts thumbs! Not doing it anymore)
8 x 30
6 x 30
12 x 23 (this combo is OK b/c the 3 is light)
Incline Flyes
12 x 15

Arnold Press
12 x 12
10 x 13
8 x 15 (should have started with 10, then 12. Too much weight/reps too soon for R shoulder. RS became painful, so I stopped at about 5 reps before it failed. Continued rest of sets with L arm only.)
6 x 20
12 x 15
Side Raises
5 x 10, 7 x 8 (switched weights to finish set. this is really hard after the Arnold Presses. Shoulders fail at much lower weights than when I start with side raises and finish with a different superset. Will alternate front and side raises next week and finish with the Arnold.)

Dumbbell Rows - no problems here
12 x 20
10 x 25 (doesn't hurt with this grip)
8 x 30
6 x 35
12 x 30
Vertical Row (machine)
12 x 70

Triceps Kickbacks
12 x 8
10 x 10
8 x 12
6 x 15
12 x 12
Seated Overhead Extension (both arms together)
12 x 20

Seated Biceps Curls
12 x 10
10 x 12
8 x 15
6 x 20
12 x 15
Concentration Curls
12 x 12

Aside from hurting my shoulder, the workout was good. I think I just over did it on my old, injured muscle. It didn't hurt during any of the other sets, so I'm pretty sure it was isolated to the deltoids I worked with the Arnold Press. It's only a little sore today, so it should be fine by the circuit on Friday.

[DivaDani]

AM Cardio - 23 minutes elliptical

empty stomach, RF
2 minute warm up, level 5
mostly at level 8 (very difficult, but I kept pace at ca. 160 steps/minute)
did 1:30 at level 7, 130 steps/min and then resumed 8
1 min cool down, level 6 - then continued cool down on short walk back to the car

PM LBWO w/Abs
(Will fill in tonight)

[DivaDani]

Stretched 4-5 minutes

(Weight is per dumbbell)
BFL Pyramid w/Superset: x12, x10, x8, x6, x12, x12
Sumo Squats w/dumbbells: 15, 20, 30, 35, 30
Leg Extension Machine : 100 lbs. - this is too hard; stopped for 5 seconds after #10 to rest and then completed. Go back to 90.

BFL Pyramid w/Superset: x12, x10, x8, x6, x12, x12
Stiff Leg Deadlifts : 15, 20, 30, 35, 30
Seated Leg Curl Machine : 90 lbs.

(One dumbbell only)
x20, x15, x15
1 leg calf raises , bent knee: 12, 20, 30
(Two dumbbells)
Angle out raises : x20, 30
Angle in raises : x20, 30 - really felt the burn with these extended sets. Think I've finally figured out how to max my calves, or at least really feel it.

Abs: 2 sets
Bicycle Crunches: x40
Knee Ups: x 30
Side Bridges: 30 seconds each side
Center Crunches: x30

Stomach vacuums

Right foot sore after workout (has been cramping lately).

[DivaDani]

AM Cardio 23 minutes - elliptical
2 minute warm up, 18 minutes at level 7 or 8 (mostly 8), but steps/min down to about 140 and then cool down. Really noticing what affect the lack of carbs has on my ability to maintain my pace - stamina seems to be decreasing with each day. Can't wait to see what the next carb up brings for Monday.

Also, found out that my foot pain is probably plantar fascitis (sp?) and I just happen to have an appt. w/ Dr. Roy tomorrow for my back so I'll try to get him to throw in some acupuncture for my foot.

[fern2340]

Foot and back pain--ugh!! I can sympathize. I have had 2 major/1 minor surgeries on my knees and a broken foot. My lower body is all screwed up! :D :D

Hope the doc takes care of you! Your workouts look GREAT!

Linda

[DivaDani]

Linda - Thanks for your commiseration and for checking out my workouts! Sounds like you have tall basketball player knee syndrome, at least that's how I always think of it. (My 6'7" fiancee is always worried about his knees!) I hope the surgeries were successful, your recuperation full, and your knees and foot are much better now.

As for me, being a short, compact softball girl, until now my lower body has been mostly intact. Only exception: I sprained my right ankle in a fastpitch tournament when I was 12, and (in my all-knowing 12-year-old opinion) decided the best thing to do was just tape it, take some ibuprofen and play four more games. Yeah, that worked :rolleyes: - it still hurts when it gets cold. Then, I broke my right shoulder a couple of years later and shredded my deltoids pretty well in the process. 2 surgeries later(although no more college fastpitch future) it turned out much better than the docs ever thought it would be, but still easy to overwork. My back - who knows? It's not bad, just needs a little adjustment now and then. OK, enough about my faulty body parts.

AM Cardio 24 minutes
2 min warm up, 20 min at 7 130-140 steps/min, 2 min cool down
Getting up for the cardio makes me feel like a trooper, but as the week goes on the urge to loaf gets stronger. Not sure if I really have less energy or if it's just my "I hate cardio" mindset coming out.

[fern2340]

Originally posted by DivaDani
Linda - Thanks for your commiseration and for checking out my workouts! Sounds like you have tall basketball player knee syndrome, at least that's how I always think of it. (My 6'7" fiancee is always worried about his knees!) I hope the surgeries were successful, your recuperation full, and your knees and foot are much better now.

LOL Tall b-ball player syndrome! Thanks for your well wishes. I am recovered from all my injuries. All happened while at college and yes, playing ball. The surgeries repaired the torn ligaments in my knees. I think I will always have dull pain in them though. I can tell when the weather is going to change--they let me know!

Your fiance is 6'7"?? WOW! I checked your profile and there is quite a height difference there. I use to get so mad when I saw short ladies with tall guys....I would say, Save the tall ones for us!! :D Dan is 6'3" and he is the shortest guy I've dated, the tallest being 6'6" so you have got me beat!!!

Hope working out is going well!!!
Linda

[DivaDani]

OK, doc banned me from bench and military presses (including Arnold's) after I strained my shoulder on Monday. Also advised my to start doing bent over shoulder raises with dumbbells and only use 1-3 lbs on the right and 8-10 on the left. I'm getting a little lopsided and need to build up the left more to compensate for the funky way my muscles are attached on the right.

Also, was a little pressed for time today, but wanted to make sure I was good and whipped after the workout. I decided to do the sets with no rest and then just take 1' active rest (stomach vacuums) and 1' total rest between circuits. (I should note that I took a dose of Pepto before the workout because my stomach was already feeling a little weird.) That may have been too much. I didn't really feel nauseated, but could feel acid and bile(?) rising in my throat any time I bent over (kick backs were bad!) by the second circuit. I had to cut the abs out of the third circuit because I was pretty sure they'd make me vomit. I felt really awful until I'd managed to drink a quart of Gatorade, and then I was fine.

OK, all that loveliness aside - here is my workout:
15 reps each set, abs/calves 20; 2 min break between circuits

Leg Extensions, singles: 30, 40, 40
Machine Flyes: 35
Vertical Row: 50
Leg curls, singles: 30, (deadlifts 60), 40
Bent shoulder raises: 8/3 (L/R)
Lat Pull: 50
Angled out calf raises on floor: 60
Triceps Kickbacks: 10
Biceps Curls: 12
Bicycle Crunches, Knee ups: 20 ea., 2 sets only
Side bridges: 20 secs. ea, 2 sets only

Time: about an hour

[DivaDani]

AM Cardio 25 min., abs on Ripped FuelWanted to get a little ab work in since I shorted them in the circuit training.

elliptical: 2 min warm up, two 10 minutes intervals at level 8 - 150-60 steps/min with 1 minute at level 6 between, 2 min cool down. 285 calories

Abs, 2 sets:
bicycle crunches - 40
knee ups - 20
side bridges - 25 secs each side

Feel really good! What an invigorating workout. :thup:

[DivaDani]

UBWO - Body for Life sets: 12, 10, 8, 6, 12 superset 12

Machine Flyes - 35, 40, 45, 50, 45
Dumbbell Flyes - 30

Lateral Dumbbell Raises - (R arm 3 lbs ea set)
- 5, 8, 10, 12, 10
Shrugs - 15 (R arm 3 lbs ea set) - Not going to do shrugs with R side any more

Dumbbell Rows - 20, 23, 30, 35, 30
Vertical Row - 70

Triceps Kickbacks - 8, 10, 12, 15, 12
Bench Dips - 7? Not sure what happened today, but that was failure, baby. Could not do another. I was going lower than I normally do - maybe I'm not being such a wimp anymore and it's harder :)

Biceps Curls - 10, 12, 15, 20 (only assisted rep 6 on L arm), 15
Concentration Curls - 12
Still hard to finish those with 12 lbs. Not moving weight up any time soon.

I feel like such a buff monster when I curl those 20 lb. dumbbells :agree:

[TerrieP]

Love your new picture!

I will be watching your workouts as I am in the last four weeks of BFL.

I have plantar fascitis too. It is painful and never goes away fully. Don't jog or any other impact cardio, it makes it worse. The only things that worked for me are stretching my heels and feet in the a.m., ice, and anti-imflam. drugs. I have had this for about 15 years (pre weight gain too) and got this after I broke my foot doing aerobics.

Let me know if you find anything that helps yours. I find that my calve exercises always make it more sore the next day too.

[DivaDani]

AM Cardio - elliptical 27 min.
2 min. warm up, 2 intervals at level 8 140-150 steps/min, 30 sec. at level 6 between intervals, 2 min. cool down
296 cals (Just using this number as a guide to how hard I worked on the machine :) )

Shoulders and chest feeling it this morning. Think that was the problem with the bench dips: I was using more of my shoulders and pecs than usual. It feels like I was doing pushups!

Have decided I am immune to L-glutamine. It doesn't seem to make any difference whether I take it or not (even up to 20g a day). If I change my workout, I am going to be sore. Granted, I'm not too sore today, but the change to my UBWO was small. When I added deadlifts and then sumo squats to my LBWO, my legs were incredibly sore for two days after each workout, L-glut. be damned. More power to those of you without L-glut. resistance :)

[DivaDani]

Late afternoon

BFL set: 12, 10, 8, 6, 12, superset 12
Sumo squats - 30, 40, 60, 70, 60
Seated Leg Extension - 90 (no rest stops today!)
Time to add more weight to the sumo squats. Probably need new, better gloves because I'm having trouble gripping the heavier dumbbells.

BFL set: 12, 10, 8, 6, 12, superset 12
Standing deadlifts - 30, 40, 60, 70, 60
Seated Leg Curls - 90 (right knee started to hurt around rep 6, but I stretched it briefly and continued and it seemed fine)
Is this pain from too much weight?

1 set: 20, 15, 15
Single leg calf raises, feet flat on floor - 12, 20, 30
Superset: 20 reps each
Angled out raises - 60
Angled in raises - 60

Abs - 3 sets
Bicycle Crunches - 20
Knee ups - 15 (Dr. Roy told me to scale these back and increase reps more gradually than I have been doing)
Side bridges - 30 sec each (seriously thought I might die - these are soooooo hard!)
Center crunches - 20 (very slowly, inhale and exhale each time)

[Trainerdan]

Dani, you are a workout machine! LOL. Seriously, your workouts look good. Sorry I haven't popped in sooner. I'll keep checking in on you ...

[DivaDani]

Originally posted by Trainerdan
Dani, you are a workout machine!
Thanks, Dan! Now I really feel like a champ. :agree:
Always nice to get the "workout pat on the back" from folks in the know. If I could needle point, I'd make a sampler out of that little quote and hang it on my wall...

[DivaDani]

27 minutes elliptical on empty stomach w/ 1/2 dose Ripped Fuel
2 min. warm up, 23 min. at level 8 around 140 steps/min, 2 min cool down

Thursday is always the hardest day. I would much rather lift weights than do cardio, but never more than on Thursday.

Going to Dallas this afternoon to sing Holy Week services at the Episcopal cathedral Fri-Sun. Going online right now to find a gym near either the church or my friend's house so I can do my circuit tomorrow.

[DivaDani]

Found a 24 Hour Fitness about 10 blocks from the cathedral in Dallas and did 3 circuits in about 1:20. (It took a little longer because I had to find the machines, weights, etc., and then they turned out to be all over the gym so I walked around more than usual.)

Used different equipment, so the weights are all different. Found that I needed less weight than normal on the Strive machines and more on some of the others. Thank goodness for free weights - they're all the same!

3 circuits, 15 reps/set, 1" between sets, 2" between circuits

Leg Extensions (singles) - 30
Flyes ( Machine) - 60
Vertical Row - 50
Leg Curls (singles) - 30
Bent Raises (3 lbs. R) - 8 (and 5 w/R)
Wide Grip Pulldown - 50
Rotary Calf - 105 (Wow! Wish I had one of these - great isolation!)
Triceps Kickbacks - 10
Seated Curls - 12.5
Bicycle - 20
Knee ups - 20
Side-Bridges - 20 sec. each side
Center Crunches - 20

[DivaDani]

Slept in a little this morning :rolleyes: but still managed to fit it in.
27 minutes on elliptical: 2 min warm up and cool down
2 intervals at level 8 160 steps/min w/ 1:30 between at level 6
(on 1/2 dose Ripped Fuel)

Again, flying on Monday morning after dragging on Thurs...

[DivaDani]

Doing BFL sets for the most part: 12, 10, 8, 6, 12, superset 12

Machine Flyes - 35, 40, 45, 50, 45
Incline Dumbbell Flyes - 40

Dumbbell Bent Over Lat. Raises - 5, 8, 10, 12, 10 (R always 3)
Shrugs - 20 (L only)

Vertical Row - 50, 60, 70, 80, 70
Dumbbell Row - 35

x12, x10, x4, x12
Triceps Pulldowns - 20, 30, 40 (that killed me), 30
x12
Triceps Kickbacks - 10

12, 10, 15, 6, 15
Biceps Curls - 10, 12, 13, 20, 13
Concentration Curls - 13 (x12)

Shoulders very tired after, so of course, I went grocery shopping and carried heavy bags around. Duh!

[DivaDani]

Was in the gym by 6:30, even though I felt like crap this morning. I figured I'd fell better after the cardio, and I was mostly right. I drank a lot of water and I'm sure that made my throat hurt less.

27 minutes elliptical, 2 warm up, 2 cool down
2 intervals at level 8, around 150 steps/min.
about 310 calories

[DivaDani]

BFL sets x12, x10, x8, x6, x12, superset x12
Sumo Squats w/ Dumbbells - 40, 60, 70, 80, 70
Leg Extensions (Singles) - 40 ea. leg

Standing Deadlifts - 30, 40, 60, 70, 60
Leg Curls (Singles) - 30

x20, x15, x15, x20, x15
1 legged calf raises - 12, 20, 30
Angled out raises - 60
Angled in raises - 60

x20, x20, 30 sec., x30
Abs
Bicycle crunches
Knee ups
Side Bridges
Center Crunches - slow

Felt good while I was working out and really did a good job on my legs. And no nausea at all! Of course, now I feel like crap, but I'm pretty sure it's a cold trying to get me. Hitting the hay right now.

[fern2340]

Dani,
Get the rest you need! I hope you kick the cold before it gets too bad!!

Take care,
Linda

:there:

[DivaDani]

AM Cardio
25 minutes elliptical
2 min. warm up, 23 min at level 8 varied steps/min
no cool down because I couldn't keep the steps/min above 130 for the last 5 minutes.

Sick. Feel better after the workout, but going back to bed now. Hopefully will feel better later.

[DivaDani]

Skipped my AM Cardio yesterday - just too sick to do anything. However, felt a bit better today and after my 2 hour nap and my workout, really started to feel good. That horrible "too tired to move" feeling has not returned.

Depletion Circuit: 3 circuits 2' between, 15 reps/set 1' between
Leg Extensions (singles) - 30
Flyes ( Machine) - 45
Vertical Row - 60
Leg Curls (singles) - 40
Bent Raises (3 lbs. R) - 8
Wide Grip Pulldown - 60
Regular Raises - 60
Triceps Kickbacks - 10
Seated Curls - 12
Bicycle crunches - 20
Knee ups - 20
Side-Bridges - 20 secs
Center Crunches - 20

[DivaDani]

AM Cardio, PM UBWO
Elliptical 27 minutes - the usual. 300+ cals

UBWO - Body for Life sets, 1' between sets, 2' between exercises
x12, x10, x8, x6, x12, superset x12

Machine Flyes - 35, 45, 50, 60, 50
Dumbbell Flyes - 40

Dumbbell Lat. Raises (Bent Over) - 8, 10, 12, 15, 12 (R only 3)
Shrugs - 30 (Left side only)
* I got twinges of pain in my right lower back and had to keep stopping and readjusting my stance. *

Vertical Row - 50, 60, 70, 80, 70
Dumbbell Row - 35

Triceps Pulldowns - 20, 23, 25, 30, 25 (really isolated them!)
Triceps Kickbacks - 12 (this was hard to finish)

Biceps Curls - 10, 12, 15, 20, 15 (assisted 2 on L w/20)
Concentration Curls - 15 (assisted 3 on L - kind of wimpy today)

[DivaDani]

AM Cardio - 27 minutes elliptical, the usual, around 300 cals
Body for Life sets: x12, x10, x8, x6, x12, superset x12

Sumo Squats - 30, 40, 60, 70, 60
Regular Squats - 60
Sumo squats are starting to feel really good. I think I might even be increasing my flexibility!

Straight Leg Deadlifts - 30, 40, 60, 70, 60
Leg Curls (singles) - 40

x12, x10, x8, x12
1 Leg Calf Raises - 12, 15, 20, 30
x12
Angled out raises - 60
Angled in raises - 60

Abs- 3 sets:
Bicycle crunches - 20
Knee ups - 15
Side Bridges - 30 secs
Center Crunches - 20

[DivaDani]

AM Cardio - Elliptical, 27 minutes

I actually worked harder today than I did yesterday. Yesterday I went a little over 27 minutes to get the calories burned to over 300, but today I was at 319 when I hit 27 mins. Hmm, maybe fueled by the extra carbs I ate yesterday...or the guilt over the extra carbs :rolleyes: Anyway, it was a really good workout.

[DivaDani]

AM Cardio - 27 minutes elliptical
Burned about 310 cals, but I was doing intervals on level 9 today because 8 seemed to easy! I'm usually so tired on Thursdays. Going to have to bump up the cardio time next week, but I so don't want to. It already seems long and boring and I'm going to have to get up earlier - yuck!

[DivaDani]

No AM Cardio today
Afternoon Depletion Circuit - 3 full circuits completed, 1 short circuit of 4 heavy sets to make sure I was depleted :)

No rest between exercises (beyond prepping weights, settings)
4" active rest between circuits (stomach vacuums, stretching)

x15
Leg Extensions (singles) - 30, 40, 40
Flyes ( Machine) - 45
Vertical Row - 60
Leg Curls (singles) - 40
Bent Raises (3 lbs. R) - 8, 10, 10
Wide Grip Pulldown - 60
Regular Raises - 70
Triceps Kickbacks - 12, 10, 10
Seated Curls - 12
x20
Bicycle Crunches
x15
Knee ups
x 20
Oblique crunches (each side)
x20
Center Crunches

Last Heavy Short Circuit - to just short of failure
Leg Extensions - 100 x15
Vertical Chest Press - 80 x18
Vertical Row - 80 x15
Leg Curls - 100 x15

Felt pretty good until I finished the last sets. My breathing was good throughout all circuits, so I think the nausea that quickly set in was due to intensity of work out. After 5 minutes of rest, the nausea passed and I was able to go outside (it was about 80) and got to the car, no problem.

[DivaDani]

Elliptical - 35 minutes at level 8, with one break for 1" at level 6
2 minute warm up and cool down; 410 cals

Found out that the elliptical will only let you go for 35 minutes at a time. At 30, it decides it is time for a cool down, but only changes the clock read out so it runs backwards - it doesn't slow the steps or anything. Felt good this morning. I'll see how this goes for the rest of the week.

[DivaDani]

I hit some personal bests with this workout, but I'm feeling it a bit in my right shoulder even two days later. Just a little electric jolt in my shoulder and elbow now and then, but it's more sore than it has been in quite some time. I think I will continue to lay off the bench press machine and only use the dumbbells (ensuring that my shoulder only does as much as it comfortably can)

Body for Life Sets: x12, x10, x8, x6, x12, superset x12
Vertical Chest Press - 50, 70, 80, 90, 80
Dumbbell Bench Press - 40

Dumbbell Lat. Raises (R 3 lbs.) - L 8, 10, 12, 15, 12
Dumbbell Front Raises (R 5 lbs.) - 10

Vertical Row - 50, 70, 80, 90, 80
Dumbbell Rows - 30

Triceps Pulldowns - 20, 25, 28, 30, 28
Triceps Kickbacks - 10

Biceps Curls - 10, 12, 15, 20 (3 asst'd L), 15
Concentration Curls - 12 (really tired after all the heavy weights earlier)

I was worn out after this workout!

[DivaDani]

AM Cardio (Ripped Fuel) - 35 minutes elliptical
over 400 cals (display turned off before I remembered to check)
same as yesterday

Afternoon LBWO
Hit personal bests in this workout as well. My legs are feeling it a little this morning, but I've hit the L-glut and it isn't too bad.

Body for Life Sets: x12, x10, x8, x6, x12, superset x12
Leg Extensions (both legs) - 70, 100, 110, 120, 110
Sumo Squats - 70

Leg Curls (both legs) - 70, 100, 110, 120, 110
Hamstring Deadlifts - 70

Angled out calf raise - 40 x20
Regular calf raise - 60 x16
Angled out calf raise - 70 x12
Regular calf raise - 80 x10
Angled out calf raise - 70 x20
Regular calf raise - 70 x20

Abs - only two sets today, just not into it and tired
Bicycle crunches - 50
Knee ups - 15 (still being careful with my low back)
Side bridges - 30 sec
Center Crunches (slow) - 20

I had that great wobbly leg feeling when I walked down the stairs as I left the gym. Luckily, not wobbly enough to fall down the stairs and land in the pool!

[DivaDani]

35 minutes elliptical, 405 cals
I warmed up on level 8 this morning and then increased to level 9 for 5 minutes, then level 10 and kept it steady there at about 135-145 steps/min. This pace was much easier to keep than the fast one needed to make 8 hard enough and the increased resistance made up for the difference. I was just as sweaty afterwards, but I enjoyed the workout more.

Lately, I've been worried that my cardio is too intense sometimes (especially since I've increased the duration and frequency of my workouts) and I elevate my heartrate too much. Today, I was right around 70-80% and it felt great.

[DivaDani]

Gross, yuck and double yuck. Same workout as yesterday, but such a butt dragger. I had to get up extra early to take my car to the shop and Thurs. is always the hardest day to workout anyway. I was so tired and have also not been sleeping well (yes, I take my calcium/magnesium an hour before I go to bed and it's in all the right ratios). I seem to wake up at least once every two or three hours, sometimes more. Last night I went to bed at 9:30, woke up again at 10:45, 1:30, 3:15 and 4:30. Something is not right...

[fern2340]

Dani-
Too funny! Thurs morning is always the hardest for me too! It's weird b/c I usually have no prob doing it Fri morning but Thursdays--yuck. I'll confess.. I did NOT get out of bed this morning. Needed to catch up on all the sleep I've lost these past few nights.

Congrats on your personal bests in lifting! I'm telling you, Look out world...here comes the chick with the big muscles!!!

[DivaDani]

Depletion Circuit - Woohoo!

x15/set, 3 circuits; no rest between exercises, 2" active rest between circuits

Leg Extensions - 90
Flyes ( Machine) - 45
Vertical Row - 60
Leg Curls - 80
Bent Raises (3 lbs. R) - 10
Wide Grip Pulldown - 60
Regular Raises-65, 60, 60
Triceps Kickbacks- 10
Seated Curls - 12
Bicycle x 40
Knee ups x15
Side Bridges 30 secs
Slow Center Crunches x20
Stomach vacuums 2 min.

Started feeling a little woozy and nauseous in the middle of the third circuit. I must have been working too hard and squeezing my abs too much. I slowed down when I started feeling gross and concentrated on NOT contracting my abs for a while and breathing deeper. It helped, but I wish I could remember to not do that BEFORE I start wanting to puke!

[DivaDani]

AM Cardio
35 minutes elliptical, level 10, 150 steps/min
425 cals

Another great Monday morning - I was just chugging along, feet flying while I read my book.

Going to add 10 more minutes tonight after my UBWO. I need to up my cardio time, but I can't make any more time for it in the morning before work. So, after work it must go.

[DivaDani]

10 more minutes on the elliptical at level 10 - 125 cals

UBWO - Body for Life sets x12, x10, x8, x6, x12 superset x12

Vertical Chest Press - 50, 70, 80, 90, 80
Machine Flyes - 45

Bent Over Lateral Raises (3 lbs R) - 8, 10, 12, 15, 12
Front Raises (5 lbs R) - 10

Vertical Row - 50, 70, 80, 90, 80
Dumbbell Rows - 30

Triceps Pulldowns - 20, 25, 28, 30, 25
Triceps Kickbacks - 10

Biceps Curls - 10, 12, 15, 20 (1 asst'd on L), 15
Concentration Curls - 12

[DivaDani]

AM Cardio 35 min. level 10 elliptical, 425 cals

Afternoon Cardio 10 min, level 10 elliptical, 125 cals

LBWO
Body for Life Sets: x12, x10, x8, x6, x12, superset x12

Leg Extensions - 70, 100, 110, 120, 110
Dumbbell Squats - 70

Leg Curls - 70, 100, 110, 120, 110
Straight Leg Deadlifts - 70

Regular Calf Raises - 40 x20
Angled out - 60 x16
Regular Calf Raises - 70 x14
Angled out - 80 x12
Regular Calf Raises - 70 x20 (superset)
Angled out - 70 x20

Abs: 2 sets
Bicycles - 50
Knee ups - 20
Oblique crunches - 20 each
Slow Center Crunches - 20

[DivaDani]

April 24: 45 minutes elliptical, 570 cals

April 25:

35 minutes elliptical, 400 cals
11.5 minutes treadmill, 4.0 mph at 4.5 incline, 105 cals

I was hurting this morning. It was just such hard work! I decided that I couldn't do ten more minutes on the elliptical, so I got on the treadmill. I should have just stayed on the elliptical - I hate walking fast uphill! What was I thinking? :mad: But, I did it and I have been pounding water down today in an effort to best my Friday low weight from last week. We'll see.

Tomorrow is the official weighing and measuring day for the end of week 6. Hopefully, there will be some inch changes as well. I know I am losing some muscle, but I don't want to let too much go...

[fern2340]

I'm waiting to hear about those measurements!! I am going to weigh myself tomorrow-eek!

Good for you doing AM cardio today. Not me, its afternoon/night time cardio for me tonight.


Happy almost Friday!!

[DivaDani]

AM Cardio - 35 minutes elliptical, 2 min. warm up level 8, level 10 for 8 minutes, level 12 for 19 minutes, level 11 for 4 minutes, level 8 for 2 minutes
Burned 452 cals - I was flying this morning!

Will do 15 more minutes tonight before UBWO...

15 minutes elliptical, level 12
193 cals

UBWO- BFL sets x12, x10, x8, x6, x12 superset x12
Vertical Chess Press - 50, 70, 80, 90, 80
Incline Dumbbell Bench Press - 40

Dumbbell Lateral Raises (R 3) - 8, 10, 12, 15, 12
Side Raises - 10/5

Vertical Row - 50, 70, 80, 90, 80
Lat Pull - 80

Triceps/Biceps supersets w/ 1" rest between sets
Triceps Kickbacks - 8; Biceps Curls - 10
Triceps Kickbacks - 10; Biceps Curls - 12
Triceps Kickbacks - 12; Biceps Curls - 15
Triceps Kickbacks - 15; Biceps Curls - 15
Triceps Kickbacks - 12; Biceps Curls - 15
Overhead Tricep Ext - 20; Hammer Curls - 12

[DivaDani]

AM Cardio - 35 minutes elliptical level 12
447 cals

Afternoon cardio - 15 minutes elliptical level 12
200 cals

LBWO - BFL sets x12, x10, x8, x6, x12, superset x12
Leg Extensions - 70, 100, 110, 120, 110
Sumo Squats (Dumbbells) - 70

Leg Curls - 70, 100, 110, 120, 110
Standing Lunges (Dumbbells) - 70

Regular Calf Raises - 40 x20
Angled out raises - 60 x16
Regular raises - 70 x14

Angled out raises (slow) - 60 x12
Regular raises (slow) - 60 x12

Abs: 2 sets
Bicycles - 50
Obliques - 20 ea.
Center Crunches (slow) - 20
Stomach vacuums

My left wrist got very unhappy with me the third time I used the 35 lb dumbbells. I was forced to use lighter dumbbells for the end of my calf set because of the pain in my wrist.

[DivaDani]

AM Cardio - 50 minutes elliptical, level 11 (12 was too much for this morning)
587 cals burned

My pace was much more relaxed this morning. Still dripping with sweat, but I had a lot more breath.

[DivaDani]

Only did 35 minutes on the elliptical on Thurs. AM, about 417 calories.

Friday's Circuit: sets x15, 3 circuits

Leg Extensions (singles) - 40
Flyes ( Machine) - 45
Vertical Row - 60
Leg Curls (singles) - 40
Bent Lateral Raises (3 lbs. R) - 10
Wide Grip Pulldown - 60
Regular Calf Raises - 60
Triceps Kickbacks - 10
Standing Biceps Curls - 12
Bicycle x40
Knee ups x15
Oblique crunches x20
Center Crunches x20

Actually felt pretty good the whole time. I got a little nauseous near the end of the 3rd circuit, but nothing near as bad as the first couple of weeks.

[DivaDani]

I've been lazy and missed a few days of posting. Here's workouts from Monday and today.

Monday, May 6: AM Cardio
Had to start on the stairmaster because some goofy girls (who've NEVER been there before) showed up 5 minutes before me and they were on the elliptical and the treadmills. But, I only had to endure about 5 minutes of that horrid machine before they got bored and left! So, I got on the elliptical and did another 35 minutes. Forgot to check how many calories, pace, etc.

PM UBWO BFL Sets x12, x10, x8, x6, x12 superset x12
Vertical Chest Press - 50, 70, 80, 90, 80
DB Chest Press - 40

DB Bent Over Lat Raises - 8, 10, 12, 15, 12 (R 5)
Side Raises - 10 (R 5)

Vertical Row - 50, 70, 80, 90, 80
Lat Pull - 80

Triceps Kickbacks - 8, 10, 12, 15, 12
Triceps Pullovers - 20

Biceps Curls - 10, 12, 15, 20, 15 (asst'd 3 on L)
Hammer Curls - 15

Biceps really burned and I think I did a better job of isolating my triceps as I was lifting. My weight was up a 1/2 lb this morning (Tues.), so I'm guessing that I did a number on my muscles with that workout. In a good way, of course.

Tuesday, May 7: AM Cardio - 35 minutes elliptical, level 12, 14, 12
457 cals burned - pretty fast pace this morning

PM LBWO BFL Sets x12, x10, x8, x6, x12 superset x12
Single Leg Extensions - 20, 30, 50, 60, 50
Sumo Squats - 70 (slow down low and then power spring up)

Single Sitting Curls - 30, 40, 50, 50, 50 (right knee started hurting a little when I upped the weight to 60 - only did one rep, switched the weight back down to 50 and it didn't hurt, so I finished the set)
Straight Leg Deadlifts - 60

Single Leg Calf Raises - 20
Regular Raises - 30, 35, 40, 35
Angled out raises - 35

Abs 2 sets
Bicycle crunches - 60
Leg ups - 15 (still hard on low back, but strength is increasing)
Side crunches - 20 each
Center crunches, knees up - 20 (takes pressure off low back)

Really feeling the hamstrings already. I concentrated on isolating the muscle by pointing my toes towards my body on the positive curl and pointing them away on the negative return. I read about that today and boy did it work! They're still jello-y 2.5 hours later. I hope my L-glut does its job...ouch!

I've also noticed that I have a lot more "crunchy" noises in my joints, particularly my left ankle and right wrist. (The right ankle has always made those terrible noises, but that's from an old injury.) I wonder if that has anything to do with the lifting or with the increase in cardio? I've never noticed it before...

[DivaDani]

Took the morning off. I've been sleeping poorly for the last couple of days and just couldn't bear the thought of getting up early without getting 8 hours of sleep for one more day. So, I slept in an hour and slept great! Thinking that I'll take the day off from cardio (my legs are really feeling yesterday's workout, especially hams and calves), but I'll do some triceps, biceps and shoulders tonight in my apt.

[DivaDani]

Well, I just couldn't NOT work out yesterday! When I got home from the Shelter, I decided to try out the BSBW sets I'd been reading about during the day. Wow! Supersetting is bad enough, but multiple compound supersets are killers. My shoulders were not up to the task. I had to reduce the weight for each superset (I was still just doing light weights with my R shoudler). That hasn't happened for a while. Here's what I did:

3 sets of supersets, x12 reps, 90 secs between sets
Triceps Overhead Extensions - 10 lbs
Hammer Curls - 10

Side Raises - 10/5, 7/5, 5/5
Front Raises - 10/5, 7/5, 5/5 (this was really hard!)

Triceps Kickbacks - 10
Biceps Curls - 12

21s - 10

I think I am done with the CKD after I finish this week. 8 weeks of getting up early almost every day has kicked my butt and worn me out, and I think I have given it the college try.

However, I love being in such good shape and would like to continue to improve my conditioning. My new plan involves less cardio, more targeted lifting and spreading out my days off. I'm going to experiment with the BSBW multiple compound supersets and break my lifting into 3 day splits. I really want to concentrate on my arms this time, so here's the plan:

Sun. - AM Cardio, Shoulder, Biceps, Triceps & Abs
Mon. - Legs
Tue. - AM Cardio, Chest, Back and Abs
Wed. OFF
Thurs. - AM Cardio, Shoulder, Biceps, Triceps & Abs
Fri. - Legs
Sat. OFF

I think I'll try this for a few weeks and see what happens. Oh, also important: I'm going to go back to regular LC eating (no carb loading) with increased carbs in the 60-80g/day ballpark.

[DivaDani]

I did a great LBWO on Sat. afternoon using multiple compound supersets.

3 supersets, x12 reps each exercise
Single Leg Extensions - 40
Single Leg Curls - 40 (I think this allowed too much rest time)

One leg calf raises - 20
Angled out raises - 40

Sumo squats - 60
Straight leg deadlifts - 60

2 sets of 12
Lunges - 60

Did 15 minutes on the treadmill after the leg workout. 2 days later my inner thighs were still feeling this, and even my butt is a little sore. Oh, yeah, Rob said my butt looked "tight" the other day - woohoo!

Took Sunday completely off and started packing up my stuff and scrounging for free boxes. Monday was spent tubing on the river, so I got a tiny bit of exercise from paddling around. Got up early this morning and did 30 minutes on the treadmill at 4 pmh and 3.5 grade. I have concluded that there is no way that machine can count calories acurately and that the mph pace is really misleading. If a tall person is on the treadmill next to me walking 4 mph, I look like I'm going twice as fast because I have to take so many more steps!

[DivaDani]

I've been itching to lift weights and knew I wouldn't get another chance until Thursday, so I did the multiple compound superset arm workout I did last week...sort of. I couldn't find my workout sheet, so I guessed at the weights I couldn't remember. I ended up really tiring my arms out because I started with 12 lb curls. And my left shoulder was killing me! I had to stop and massage it because I think one of my deltoids went into a little spasm. It felt fine, however, by the time I got to the 21s. I might have to cut the shoulder sets down to 5 pounds each. I'm amazed by how much less I can lift during these supersets. They are killers.

3 sets of supersets, x12 reps, 90 secs between sets
Hammer Curls - 12
Triceps Overhead Extensions - 20 lbs

Side Raises - 7/5, 7/5, 5/5
Front Raises - 7/5, 7/5, 5/5 (this was still really hard!)

Biceps Curls - 12
Triceps Kickbacks - 10

3 sets of 21s - 10

Then we went to an MBA picnic in the park for an hour or so. I brought my own meat :)

[DivaDani]

OK, took the 15th off for very important apt. cleaning which could not be postponed any longer - my in-laws are arriving this afternoon! So, once my apt. was in respectable condition, I went to the gym this morning. Did 30 minutes on the elliptical but was tired and droopy the whole time. I was at level 12 for most of it, but did the last 5 min. at level 10. Only burned 365 cals - a sorry departure from my super-fast runs of a few weeks ago. I guess stamina departs a lot quicker than it builds...

[not2fat]

Hi DivaDani. Nat suggested I look at your journals because I was asking her about starting a CKD...I noticed here that you decided recently to go back to just eating LC without carb-loading...was it not giving you the results you wanted? (I can't tell how much your stats have changed since you started the CKD.) Thanks.

[DivaDani]

not2fat - There were a lot of reasons that I quit, but mainly it is A LOT of work. It jump started me out of the scale-stall I'd been in for months, but I was not getting results that I thought were equal to the enormous amount of effort I was putting in. Plus, I was just really tired. Don't get me wrong: the CKD works! I just figured out that I am a slow loser and no matter what I try the pounds and inches don't seem to come off any faster. So I'm cutting back on cardio again and concentrating on body sculpting, which I seem to be best at anyway. The carb load makes the Monday and Tuesday workouts really fun...I kind of miss that. But you can't do it without the tons of cardio :(

I posted my results in my journal under the bootcamp section. I lost about 5 pounds (mostly fat) and a fair amount of inches. Mostly, though, I notice how much more toned my arms and legs are now and that doesn't always show up in measurements and weight. Fern also does the CKD and has had a lot of success with it. She has photos from last year in the Success Stories forum. HTH!

Dani

[not2fat]

thanks!

[DivaDani]

Did a leg workout today with a 15 minute cardio cool down

3 sets x 12
Lunges - 40

Supersets: 3 sets x 12
Leg Extensions - 80
Leg Curls - 80

One leg calf raises - 20
Angled out raises - 40

Sumo squats - 60
Straight leg deadlifts - 60

Treadmill

[DivaDani]

Dr. Roy banned me from shoulder specific lifting for a few days, but OK'd me for DB Bench Press. So, I came up with this combined chest, back and arms workout for Sunday. I didn't do cardio today, though, because I didn't have enough time.

Supersets: 3 x 12
DB Bench Press - 2 x 20 lbs
DB Flyes - 2 x 12 lbs
(I meant to pair the BP with rows, but I forgot or something. I don't know what happened there.)

Biceps curls - 2 x 12 lbs
Overhead Triceps - 20

Lat Pull - 50
Pec Deck Flyes - 40

Triceps Kickbacks - 2 x 10 lbs
Hammer curls - 2 x 12

21s - 2 x 10 lbs

[DivaDani]

Somehow it slipped my mind that Sunday is "supposed" to be a cardio day according to my new schedule, so I added that to my workout today. Feeling my lats and upper pecs today (but NOT my right shoulder) Taking that as a good sign that my chest/back workout was targetting the right spots and worked me pretty hard. (Haven't felt my lats complain for a while, and I did less weight than I normally do for BFL.)

20 min. elliptical, about 260 cals (level 10-12)

3 sets x 12
Lunges - 40 lbs

3 Supersets x 12
Leg Extensions - 80
Leg Curls - 80

one leg calf raises - 20
angle out raises - 40

Sumo squats - 60
Straight leg Deadlifts - 60

These workouts are new, so it still amazes me that the same 80 lbs which feels a little on the light and easy side when I start my first superset is kicking my butt by the last one!

[DivaDani]

OK, I've been a bad person and not logged any of my workouts since we moved to CT, but I've really been good!

I've decided to do aq variation of TrainerDan's superset workout for the next 6 weeks along with starting Pilates Mat classes and see what happens then. I tried it out this week (couldn't walk for about 3 days - thanks for the lunges, Dan) and I'm going to FL for a week on Sun., so I'll start for real when I get back on Jan. 27.

The schedule is as follows:
M: lift
T: Pilates
W: off
Th: Pilates, lift
F: cardio (HIIT 20 min.)
Sa: off
Su: HIIT cardio

For lifting, I'm doing this for the first 2 weeks:
All sets 3x8 reps; 30 secs between sets

Lunges - 25 lb. db, 3x8 ea. leg

DB Bench Press - 20-25 lb.
One arm row - 20-25 lb.

DB Military Press - 12 lb.
DB Upright Rows - 12 lb.

Biceps curls - 15 lb.
Pushups

Crunches, leg raises

I don't do crunches on Pilates days (that is plenty of work, trust me) and I'm stretching and strengthening my low back at home after I get back from the gym.

I did the lifting on M and Th this week, but started with 30 lb dbs on the lunges and it killed me. 20 worked out much better, so I think I'll be able to do 25 when I start in a week. The military stuff hasn't bothered my arm at all, so I'm kind of excited about that. Going to see how much weight I can build up to...

Also, going to do a low-fat reversal diet while I'm in FL to see if that helps with my metabolism. I just started taking my BBT and was horrified to see it at 97.1 this morning after 5 minutes. I'll keep it in for 10 min. tomorrow (I just read that in a thread here) and see if it's any better. Otherwise, I'm going to follow Dan's advice and start on a Zone-type diet when I get back and see what happens.

[DivaDani]

I do Pilates at least three days a week now. Yesterday I had a private lesson in the evening and did a mat class in the morning. My waist is getting oh-so-toned and now all of my clothes would fit if my chest were just a bit smaller. (All the waists are now very loose!)

I have a new lifting routine from another trainer, but it's too long for me to want to do three sets and the leg part is tough. So, I'm doing 2 sets of 12 on everything, doing slow reps and it's making me pretty tired now. The plan is to do it on M, W and Sa since I do Pilates on T, Th and F and then do cardio on Su and one other day, depending on when I feel like doubling up.

Workout:
With big ball - pelvic dips on ball, one-legged squats and inner thigh squeezes
prone leg curls
chest press
high lat pull down
rotary torso
shoulder lat raises on big ball
triceps extension machine (arms independent)
biceps curl machine (both arms together)

It doesn't look like much as I look at it, but really, it is.

This week's workouts:
Su - Pilates mat class
M - 20 minutes cardio, lift
T - 20 minutes cardio, lift (because I was gone on Wed.)
W - lots of walking in NY, but that's all
Th - Pilates mat class AM, private Pilates lesson PM (hard!)
F - Pilates mat class PM
Sa - lift, cardio

[DivaDani]

Since I last posted, here's the summary:

F Mar. 26 - Pilates Mat Class, 1 hour
Sa Mar. 27 - Lifted (posted workout), 1 hr 10 min
Su Mar. 28 - Cardio (ARC machine, cardio program level 4) 35 minutes
(My legs were pretty sore from the day before, so I did level 4 instead of level 5)
M Mar. 29 - AM Lifted, 55 min., PM private Pilates lesson, 1 hr
T Mar 30 - OFF
W Mar. 31 - Lifted, 50 min. (Skipped shoulders and biceps b/c arms were sore from Pilates work from Mon. night)
Th Apr. 1 - Pilates Mat Class, 1 hr
F Apr. 2 - Pilates Mat Class, 1 hr

Also got a chiro/kinesiology adjustment on Th. after class. I've been going every other week b/c I'm starting to get a little twinge in my right lower back again. Apparently, some problem with my ilia-lumbar ligament (or something like that). Pain isn't bad, but some seated and lying positions are uncomfortable. Think maybe I'm trying to hard to build my back muscles in prone positions during Pilates. Maybe they're not quite ready...