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  #1   ^
Old Wed, Mar-26-03, 00:33
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default Dexalicious Revolution

Pay no attention to the silly title...I just didn't know what else to put there.

I had a journal here and abandoned it--for a myriad of reasons. For the past month or so I've been recording gym stuffs in my Livejournal, but really am starting to feel that it's not really the place for such things. So, I'm back.

I don't follow any specific program. I just try to make sure I get my butt to the gym, and that while I'm there I work. Much of what I do is heavily influenced by Body For Life, but I'm much happier following the spirit of it rather than the letter.

As far as my eating...it's fairly non-specific low carb. I've found that the less I think about food, the happier I am and the better I feel. I don't care about weight loss per se, just about feeling strong, healthy and happy. That means that sometimes I eat pizza, just because I want it, and I don't give it a second thought. Since I made that shift in thought, I've actually lost more weight than when I tried to carefully keep track of foods and stayed ever-vigilant that nothing overly carb-laden passed my lips. *shrug*

Enough babbling.

Gym stuffs:
Warm-up
- Recumbent Bike, 6 min (2 mi)
Stretching
Thera-Band Ball
- Posterior Pelvic Tilt 3x15
- Abdominal Curls 3x20, 2 sec pause at top
- Stomach Suctions 2x10, 5 sec hold
Hoist
- Lower Back Extensions 12x90, 10x100, 8x110, 6x120, 12x110
- Abdominal Crunch 12x70, 10x80, 8x90, 6x100, 15x90
Cardio
- Elliptical Trainer. 20 min HIIT + 5 min cool down (411.4 cal, 3232 strides)

Notes:
Technically, this should have been a lower body day for me, but as I skipped three days for various reasons--including a strained shoulder--I decided to cut myself some slack and keep to the cardio and abs. I'm hoping it'll be up to upper body tomorrow...we'll see.

Also, the new hair got lots of interest. No less than three guys tried to strike up conversations tonight...interesting.
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  #2   ^
Old Thu, Mar-27-03, 01:52
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Gym stuffs, Upper Body
Warm-up
- Recumbent Bike, 5 min (2 mi)
Stretching
Weights
- Seated Dumbbell Press 12x12.5, 10x15, 8x20, 6x25, 12x22.5
- Side Raises 12x7.5, 10x10
- Dumbbell Bench Press 12x15, 10x17.5, 8x20, 6x22.5, 12x20
- Dumbbell Flyes 12x12.5, 10x15
- Seated Dumbbell Curls 12x15, 10x17.5, 6x20, 6x20, 10x17.5
- Preacher Curls 10x22.5
- Dumbbell Extensions 12x15, 10x17.5, 8x20, 6x25, 12x22.5
- Hoist, Tricep Push 12x80, 10x90
- Cable Crossovers 10x20, 10x30, 10x40
- Cable Row 12x60, 12x70, 12x80
Cardio
- Elliptical Trainer, Up/Down Hill Course, 15 min (269.5 cal, 2072 strides)

Notes:
Massive pigtails are probably not a good idea for upper body nights; hair definitely got in the way of Dumbbell Extensions.

Also, singing and bouncing around to 80's music is not advisable while swinging a 25 pound weight over one's head...this is just a disaster begging to happen.
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  #3   ^
Old Fri, Mar-28-03, 01:55
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Gym stuffs, Lower Body
Warm-up
- Recumbent Bike, 5 min (2 mi)
Stretching
Weights
- Leg Extensions 12x60, 10x70, 8x90, 6x110, 12x100
- Leg Curls 12x80, 10x90, 8x100, 6x120, 10x110
- Hip Abductor 12x90, 10x100, 8x110, 6x120, 10x110
- Hip Adductor 12x80, 10x90, 8x100, 6x110, 12x100
- Standing Calf Raises 12x70, 10x80, 8x90, 10x80
- Leg Presses 12x200, 10x250, 15x275
Cardio
- Elliptical Trainer, Hill Climb #2, 15 min (247.7 cal, 1927 strides)

Notes:
Knees still wanting to groan a bit, so did leg presses instead of squats tonight and lightened up a bit on the weight and reps there.

Quite a bit more flexibility in the legs/hips lately. I can actually turn my legs completely out and press the sides of my feet to the floor during split stretches. Nice. Though, Michael is hedging on a full-split these days...color me jealous.

Also, must make sure to attend the seminars on April 11. Xena promises to actually show up in Xena costume...this is not to be missed.
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  #4   ^
Old Sat, Mar-29-03, 17:24
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Gym stuffs
Cardio
- Elliptical Trainer, 20 min HIIT + 5 min cool down (435.2 cal, 3384 strides)
Stretching
Thera-Band Ball
- Posterior Pelvic Tilt 3x15
- Abdominal Curls 3x20, 2 sec pause
- Stomach Suctions 2x10, 5 sec hold
Resistance
- Hoist Lower Back Extensions 12x90, 10x100, 8x110, 6x130, 12x120
- Nautilus Super Pullover 3x10x100

Notes:
Did Cardio first and dropped the warm-up today in favor of watching the end of the Tennessee game while on the elliptical trainer...my girls won, of course.

Also, Michael has taken to telling the guys that ask him about me that I'm his step-sister. This, of course, makes me giggle.
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  #5   ^
Old Tue, Apr-01-03, 01:17
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Gym stuffs, Upper Body
Warm-up
- Recumbent Bike, 5.5 min (2 mi)
Stretching
Weights
- Seated Dumbbell Press 12x15, 10x17.5, 8x20, 10x20
- Side Raises 10x7.5
- Dumbbell Bench Press 12x15, 10x17.5, 8x20, 6x25, 12x22.5
- Dumbbell Flyes 12x15
- Seated Bicep Curls 12x12.5, 10x15, 8x17.5, 6x22.5, 10x20
- Hammer Curls 12x17.5
- Dumbbell Extensions 12x15, 10x17.5, 8x20, 6x25, 12x22.5
- Hoist Tricep Push 12x90
Cardio
- Elliptical Trainer, Hill Climb #2, 15 min + 5 min cool down (331.7 cal, 2600 strides)

Notes:
Right shoulder pretty twinge-y tonight, so sets/weights lowered.

Also, because of the time difference and that I never get here until way after the fact to record gym details I'm finding this to be a pretty inaccurate wy of keeping track of workouts. I may retreat back to my LJ and leave the board once and for all.
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  #6   ^
Old Thu, Apr-17-03, 04:00
ysabella's Avatar
ysabella ysabella is offline
Don't Call Me Sugar
Posts: 4,209
 
Plan: Atkins
Stats: 293/287/230 Female 65 inches
BF: :^( :^| :^)
Progress: 10%
Location: Auburn, WA
Smile Hello dexilicious

I thought of you yesterday, because I had a lunch meeting in Tacoma (Primo Grill, near the "historical district"). I hope you are well and grooving along.

There's pretty rapid posting traffic around here, it's true. I can only stay so caught up myself on the best of days. But anyway, hello to you, thanks for stopping by my journal. I check out your exercise logs (including at your livejournal) sometimes; I just re-read BFL and I'm thinking I need to pyramid-step my lifting pattern for efficiency and less boredom (the trainer at my gym has had me just doing three sets of 12) and so I am examining your example. If you have any wisdom along those lines you're willing to impart, drop me a note or something.

I've almost started a gym journal a few times but it just seems like too much hassle, so I can understand what you're saying. I'm just writing an ongoing food/gym log in Notepad, and publishing it every few days.

Ah, you know of Peggy Lutz. For some reason I could totally see you in some of those faux monkey fur wraps and shrugs she has. I think they're hella neat but they don't suit me much.

Last edited by ysabella : Thu, Apr-17-03 at 04:05.
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  #7   ^
Old Thu, Apr-17-03, 15:56
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

This is pathetic. I had pretty much forgotten I had this over here. *sigh*

I retreated back to the Livejournal, as I predicted I would. Not that I've been to the gym in something like five days. Food poisoning knocked me down pretty hard, but I think I will venture back to the land of the buff tonight.
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  #8   ^
Old Thu, May-01-03, 02:28
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

So, it's been established that I pretty much suck at recording gym doings here. I've actually slacked off with recording them at my LJ as well. *sigh*

This isn't to say that I've quit the gym, or that I'm not keeping track, because neither or those is true. I still go 5-6 times a week--really strive for six, but sometiems things come up and a workout has to be sacrificed--and the husband unit bought a kickass book for me to write things down in while I'm actually *at* the gym, so I don't have to walk around muttering numbers to myself all of the time. Heh...maybe I was embarassing him with my nutter-like murmurings.

My weight has dropped again. I seem to lose in odd spurts--nothing for several weeks, then I'll have a week of dropping around a pound a day. It's amusing and frustrating at the same time.

Oh, back to gym things...because, this is supposed to be a gym log afterall. Last week I changed my routine around quite a bit. It's now:
Day 1 - Shoulders, Chest, Bis, Tris and light cardio
Day 2 - HIIT and Abs
Day 3 - Back and light cardio
Day 4 - Shoulders, Chest, Bis, Tris and light cardio
Day 5 - HIIT and Abs
Day 6 - Whole Body Circuit and moderate cardio

I made the change after getting lots of comments from fellow gym goers and catching a few glimpses of my legs during workouts. I've always been prone to heavy muscularity in the legs--very much encouraged by all of the volksmarches and bike riding I did as a kid--to the point that I was frequently called 'van Damme legs' in college by various friends. I didn't notice it until people started pointing it out, but my legs are starting to reach those same insane proportions again...though they're still not quite as cut.

Michael (the husband unit) was practically agape one night in the gym while watching me on the lower back extension machine...he later said that my quads were popping out in a huge arc, and he couldn't help but stare and feel a little twinge of jealousy. Heh.

Anyway, all of that led me to the realization that I don't really need to spend a lot of time working on my legs--especially with the inclines and high resistance levels I use on the elliptical. So, as far as my lifting goes, I've decided to spend more time focusing on my upper body--where I've always had problems with developing visible musculature--and just hit my legs during my circuit day.

It was actually a pretty hard decision to make, because I love working my legs. What can I say? Even though they sometimes make my knees groan a bit, I love squats. Yep, I'm a sicko.

It's paying off already, though. My upper arms are taking on much more shape, as is my chest, and I'm developing more back cleavage than I've probably ever had...amazing. Flexing my upper arm now results in an unyielding solidity that I wasn't sure I'd ever see--well, except for that soft, poochy bit at the upper-inner arm...but that's just going to take time to sort itself out.

Wow, I've rambled. I'll shut up now.
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  #9   ^
Old Fri, May-02-03, 23:21
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

I've determined that I'm going to try to be better about this...we'll see how it goes.

Warm-up
- Recumbent Bike, 5 min
Stretching
Abs
- Swiss Ball Crunches 1x50
Weights
- Seated Dumbbell Press 12x20, 10x22.5, 8x25, 6x30, 12x27.5
- Side Raises 12x12.5
- Bicep Curls 3x10x40
- Close Grip Pull-ups 4x8 at 150
alternated with
- Tricep Dips 3x10 at 150
- Bench Press 12x30, 10x40, 8x50, 6x70, 12x60
Abs
- Swiss Ball Crunches 1x50
Cardio
- Precor Elliptical, 25 min HIIT

Notes: A largely unfocused workout, for the most part. I missed last night, and couldn't decide whether to go on to the next workout in the cylce, or make-up the one that I was supposed to do last night. I don't know why the decision making was so hard tonight (there's usually no question, I just go on to the next workout and stay on schedule), but there you have it. I ended up doing a sort of hybrid night--not a total waste, but changing things up unexpectedly kept me sort of out of balance the whole night. Decent wokout, even if scattered. um, also, for some reason I forgot to jot down the numbers at the end of my HIIT. *sigh* Just more evidence of my scatter-brained state.

Some research I've had to do lately has me all tied up in knots over body issues, diets, exercise, eating...argh. I'm sure I'll write about it, so this gym log will probably end up being more journal-like. I think I probably feel more comfortable with that prospect than I did with keeping an actual journal here because I am way more exercise focused than diet focused. And I know that's probably a silly distinction, but yeah...

Oh, and can I just say that coconut oil is my new favorite thing. Damn youse, people.
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  #10   ^
Old Sun, May-04-03, 21:09
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Full-Body Circuit
- Recumbent Bike, 5min, 25 cal
- Stretching
- Pullover 20x120
- Chin-ups 10x150
- Dips 10x150
- Elliptical, Incline 8, Res 5, 5 min, 66 cal
- Leg Press 25x100
- Leg Extension 10x60, 10x40
- Hip Abductor 20x100
- Hip Adductor 20x100
- Standing Calf Raises 20x70
- Recumbent Bike, 5 min, 25 cal
- Swiss Ball Crunches 1x35
- Pec Deck 20x40
- Vertical Bench Press 20x40
- Deltoid Flyes 20x30
- Erg Rower, Res 7, 5 min, 830 metres, 42 cal
- Bicep Curls 20x30
- Tripcep Extensions 20x70
- Lower Back Extensions 20x100
- Elliptical, Hill Climb #2 (with varied Res 4-6), 10 min + 5 min cool down (Inc 8, Res 4), 1654 strides, 225.5 cal
1 hr. 15 min total
Notes: All resistance work done on Hoist (or like) machines, and obviously not at max weights. Lowered weights for leg extensions midway through set as I reminded myself of my new stance on leg work. Good workout.
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  #11   ^
Old Tue, May-06-03, 23:38
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default Tuesday, 05.06.03, Combo night

Gym stuffs
Warm-up
- Recumbent Bike, 5 min
- Stretching
Abs
- Swiss Ball Crunches 2x35
Weights
- Seated DB Press 12x17.5, 10x22.5, 8x25, 6x30, 12x27.5
- Side Raises 8x12.5
- DB Bench Press 12x17.5, 10x20, 8x22.5, 6x27.5, 12x25
- DB Flyes 12x15
- DB Curls 12x15, 10x17.5, 8x20, 6x22.5, 12x20
- Hammer Curls 12x17.5
- DB Extensions 12x15, 10x20, 8x22.5, 6x27.5, 12x25
- Rope Cable Pushdowns 12x30, 8x40
Cardio
- Elliptical, HIIT, not quite 20 min
Notes: Another combo night to catch up on last night's missed workout--last night would hae been shoulders/chest/bis/tris and tonight was abs/HIIT--so, I ended up doing a bit of ab work, my usual chest/arm stuff, and HIIT.

Didn't get a numbers summary for HIIT tonight because the circuit my machine was on blew a fuse as I was getting into minute nineteen--also, no cool down. So, not quite 20 minutes, and no numbers to report. Argh.

Otherwise, a decent workout....
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  #12   ^
Old Thu, May-08-03, 00:28
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default

Gym stuffs
Warm-up
- Recumbent Bike, 5 min
Stretching
Weights - Back
- Pull-ups 2x10~150, 1x8~150
- Hoist Lower Back Extensions 12x90, 10x110, 8x120, 6x140, 12x130
- Seated Cable Row 12x50, 10x60, 8x70, 6x90, 12x80
- Widegrip Cable Pulldowns 12x40, 10x60, 8x70, 6x90, 12x80
- Iso High Row 12x90, 2x10x110
Cardio
- Elliptical, Hill Climb #2 (varied Resistance 5-7), 20 min + 5 min cool down (inc 8, res 6), 2978 strides, 427 cal

Notes:
It looks like a short night, but it didn't really feel like it...interesting.

Good workout.
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  #13   ^
Old Sat, May-10-03, 00:22
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Post

Sadly, I think I've truly reached the end of my time with Low Carbery.

I've been monitoring my blood pressure since starting in mid-January, and I've seen it slowly creep up. For the first time in my life I have blood pressure numbers in the "high" range...and that scares the crap out of me. Even at my heaviest (in the mid-260's) it never got above 126/82. Last week I hit a high of 146/90 and tonight I was at 146/85.

I've seen some weight loss, but I've never really felt *good* while low carbing--low energy, mood swings, horrible PMS--and now the higher blood pressure has me concerned enough to back off. I'll be making an appointment with my doctor next week and have another round of blood tests to see where my lipid profile stands.

I know that this way of eating has done so many great things for so many people, and I don't dispute those results at all. It just appears that I may be one of those people for whom this may not be a healthy plan.

I'll probably still keep coming to the boards, as I've recently gotten sucked back in with frequent visits. But, for the most part, I think you can stick a fork in me. *sigh*
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  #14   ^
Old Mon, May-12-03, 16:31
dex's Avatar
dex dex is offline
Senior Member
Posts: 877
 
Plan: NSNG
Stats: 260/164/185 Female 64"
BF:
Progress: 128%
Location: Seattle
Default You know you're stronger when...

I'm pretty amused right now. I just managed to move my bed...all by myself, even. And, I didn't have to take it apart. w00t!

Now, I have to pick up all the clothes I threw on the floor and put them in the new shelving unit I had to make room for...a slacker's job is never done.
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  #15   ^
Old Mon, May-12-03, 18:35
digwig's Avatar
digwig digwig is offline
Wombat Ashramite
Posts: 2,511
 
Plan: Atkins
Stats: 00/00/00 Female 64 inches
BF:
Progress: 50%
Location: Seattle
Default

Poor Dex!

If I'd realized your gym log was here, I would have come by for a visit. Thanks so much for the w00t in my journal. The hooz-band thinks I'm nuts for w00ting in the office over ALC all the time.

I can't remember if you've read Protein Power, but they address a sensitivity to arachidonic acid which is found in beef and eggs which can make you feel like crap and eliminate the postitves of low carbing. This may be the reason behind your blood pressure creep and the crapulent feeling. Fatty acid balance is key to feeling great.

On the other hand, you're exercising and there are tons of ways of eating that can be healthy (please eat fat, I'm begging you) that are moderate carb or lower g.i. I think the key is finding something that will work for you for life. Otherwise it's just a diet, not a WOL.

I hope you'll stick around. I love the little dex surprises I get in my journal sometimes.

xo Dig

P.S. I have to go to the Tacoma tideflats with my MIL next weekend. Any suggestions for activities?
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