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  #1   ^
Old Fri, Sep-27-13, 13:05
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default KJS1775's Gym Log

Well...this is my first "gym log" entry. Not sure how long I will log but Im giving it a try. I like the accountability factor. So here goes! I'm inputting this weeks exercise log all on one:

NOTE: this is week 5 for me working out.

Monday:
30 min Stair/elyptical
cool down stretching of legs
2 reps of 10 ea lunges

Tuesday:
42 minStair/elyptical
cool down stretching of legs


Wednesday:
30 min Stair/elyptical
cool down stretching of legs


Thursday:
5 min Stair/elyptical warm up
2 reps of 10 ea lunges
cool down: floor stretches
(this was a slacker session. At least I went!)

Friday:
15 min Stair/elyptical - 15 min Treadmill
cool down stretching of legs
floor stretches


*next week I want to up my cardio to 40 mins.
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  #2   ^
Old Mon, Sep-30-13, 11:06
SummerSlim's Avatar
SummerSlim SummerSlim is offline
Senior Member
Posts: 571
 
Plan: CAD (original version)
Stats: 154/153/135 Female 5'7"
BF:33%>30%>19%
Progress: 5%
Location: Michigan
Default

Thanks for stopping by my gym log, how do you like it? It is great accountability.
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  #3   ^
Old Mon, Sep-30-13, 18:31
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default

Hey there SummerSlim! I'm going to try this as long as I can. It's different .... I'm new to reading forums but I want to see if I benefit from talking with ppl who are going through the same struggles. Thanks for asking!!
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  #4   ^
Old Mon, Sep-30-13, 18:40
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default

Week Sept 30- Oct 4

Monday -
15 min treadmill w/ incline
15 min stairlyptical
Floor leg stretches ( trying to improve flexibility)
Floor lat pulls 2 sets 12 ea ( burned!!!)

Not a lot of energy or motivation today. Didn't sweat like I want. At least I was there!

Tuesday -
UGH! zero exercise! (gym is at work. Had to lv early to pick up sick child)

Wednesday -
UGH! zero exercise! (came in late. didn't take lunch aka gym time)

Thursday -
42 mins stairlyptical
floor leg stretches
2 sets 15reps Lat pulls

Friday -
15 min treadmill w/ incline at 3.0 speed
3 sets of 20 lat pulls & bicep curls
15 min stairlyptical
floor leg stretches
2 sets of 10 sec planks (damn I'm weak!!)

Week done! Woot Woot!!

Last edited by kjs1775 : Fri, Oct-04-13 at 12:48.
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  #5   ^
Old Mon, Oct-14-13, 08:44
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default

Week Oct 7-11

Monday -
40 min stairlyptical (Woot Woot)
Floor leg stretches
Floor lat pulls 2 sets 12 ea
2 sets 20 bicep curls
* Personal trainer at gym today. He is always giving me pointers. Showed me how to do lat pulls more efficiently by leaning back and pulling further down. This engages more muscles.. AWESOME!

Tuesday -
UGH! zero exercise! Today was an employee luncheon (Sonny's Bar-b-q... REALLY?? why not have something healthy! all they had was mac n cheese/sugary coleslaw/baked beans/cake/ pork with heavy sauce. ) Had to take my lunch

Wednesday -
20 min stair lyptical
floor leg exercises
2 sets 10 lunges
*PT there again. I try not to bother him... He's working out too but he always offers! This time he said for me to keep "power setting" which I didn't know I was doing. It's going from one weight set to another without resting. Give more burn aparently.

Thursday -
15 mins stairlyptical
floor leg stretches
2 sets 15reps Lat pulls
(by myself at gym)

Friday -
15 bike ( I HATE THE BIKE !! HURTS MY HIPS AND MAKES MY THIGHS BURN)
3 sets of 10 lunges
floor leg stretches
ended with 15 more mins of treadmill
(only me today!)

I was not motivated this week but extremely excited that I made it to the gym as much as I possibly could!! Yeah for me! Im going to do this consistently even if Im not losing. Its more imporatant to me to be fit and healthy. I want muscle tone and strength... Lord knows Im weak! Im sure the weight will get tired of it and leave! HA!!
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  #6   ^
Old Fri, Oct-18-13, 13:40
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default wk 10/14-10/18

Another week of exercise accomplished!!!

Monday-
10 min bike
3 sets of 10 ea lunges (CAN YOU SAY BURN!)
10 stair elyptical
floor leg stretches

Tues-
10 min bike (I HATE the bike)
3 reps 20 bicep curls
3 10 sec holds on captain chair (working the core!)
floor leg stretches

Wed-NONE! had meetings around lunch so didn't want to stress about it. I deserve a day off!

Thurs-27 min stairlyptical
floor leg stretches

Fri-
I finally gave in to the ladies in the office and went walking with them at lunch. We work in the perfect area to walk (very wooded, outdorsey, hilly campus). 2 miles.... down hill for 1 mile and back up for the 2nd mile. My buttocks was BURNING!! HA!
8 mins stairlyptical (the walk only took up 30 mins which gave me 30 more mins to go to gym!)
3 10 sec holds on captain chair
floor leg stretches

I feel like it was a successful week. My weight loss has slllllooooowwwwed ... which stinks but I'm still pushing through!

Hope everyone has a wonderful LC weekend!
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  #7   ^
Old Tue, Oct-22-13, 14:34
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default Wk 10/21

Yep! I'm posting early this week!!

Had a change up in my exercise this week. Decided to continue walking with the group at the office. Figured if my butt hurt as much as it did it needs that walk!!

Monday -
Walked 2 miles (uphill is a killer...... youch!) legs and buttocks basically went numb! Ha!! it was very cool out today. First real cool day... 60 degrees.

Tuesday -
Walked 2 miles (glutes still burning, legs really feel it) we push back up that last mile!
(felt sooo good when I got back I went to the gym!)
3 sets of 15 standing side leg lifts (kind of a dancer pose not allowing the leg your lifting to come completely down and rest. keep it moving)
3 20 sec planks (started at 5 sec ea! now I'm up to 20 seconds! the third killed me though! I just fell to the ground... luckily I didn't have far to fall....!)
finished with lots of floor stretching of legs and back (my back is extremely tight!)

I walked out of the gym feeling accomplished! had to hold the handrail walking back up the stairs due to my legs feeling like jello... but I felt good!!

Tomorrow is my 8 week gym goal!! WootWoot!! Now on to 12 weeks!!

....it takes 4 weeks for you to notice your body changing, 8 weeks for your friends and 12 weeks for the rest of the world. Give it 12 weeks. Don't Quit!

Last edited by kjs1775 : Wed, Oct-23-13 at 12:00.
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  #8   ^
Old Wed, Oct-23-13, 12:04
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default

wk 10/21 cont.....

Wednesday-
did the walk from Hell! OMG! I am taking the day off tomorrow!! (Legs are jello!)
lots of floor leg stretches
3 sets 15 lat pulls
3 sets 15 tricep kickbacks
(that is all I could muster!)

Today is my 8 wk gym goal!! Woot Woot!! I am very excited I kept at it for 8 whole weeks so far!! I definitely notice a difference. My stamina is much better too! Aches and pains are disapearing too!!

Now on to the 12 wk goal!!

The only person you should try to be better than..... is the person you were yesterday.

Last edited by kjs1775 : Wed, Oct-23-13 at 14:14.
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  #9   ^
Old Fri, Oct-25-13, 14:57
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default

wk 10/21 cont' and finished!!

Thursday-

15 min stairlyptical
3 sets of 15 lat pulls
3 sets of 15 tricep kickbacks
3 sets of 10 lunges
3 sets of 15 standing let lifts
2 20 sec planks
3 10 sec captain chair holds.... wheew!!

Friday-

Walk from Hell! HAD to get one more in!! it's colder outside now (57F high today) I could feel it in my chest.

This week I broke up my routine and added an outdoor walk. Its pretty strenuous for me.... and that pisses me off ..... so I will continue to do it until it isn't as hard!

I think with my change up by adding the walk and not letting up on my weights I over worked myself. the last thing I want to do is hurt myself. So I will take it easy this weekend. I plan on utilizing my newly organized and cleaned fitness area in the basement! I want to create a body weight exercise routine that I can do in the evenings/weekends. Really want to work on my core... never had much strength or tone there so that will be my project (remember... I'm my hobby!).

Hope everyone has a wonderful LC weekend!! Keep up the great work!!(hopefully the next post I make I will be in ONEDERLAND!)
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  #10   ^
Old Wed, Oct-30-13, 12:19
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default wk Oct 28....

Ok... so still not in "ONEDERLAND".... ... but it should be soon... 200.4. I've been at 200 for 4 days.

Had a great weekend!! Did loads of house cleaning and chased a 2 yr old around! I was pooped come Sunday night!!

Monday -

30 min Walk from hell (leg/hip joints still hurt)
floor leg stretches (lots!)
3 20 sec planks
3 sets of 15 tricep kickbacks

Tuesday -


30 min Walk from Hell (leg/hip joints still hurt)

Wednesday -
30 min Walk from Hell (leg/hip joints still hurt)
3 sets of 15 lat pulls & tricep kickbacks
3 20 sec planks
lots of floor leg stretches
used jump rope to stretch arms and deltoids

Thursday -
No exercise... (Meeting)

Friday - 198.8!!! Yeah!! I'm in Onederland!!!!!!!!!
30 min walk from Hell ( leg/ hip joints still sore but not as bad!!! Or I'm tolerating it better... Either way I'll take it!!)
Floor leg stretches

Last edited by kjs1775 : Sun, Nov-03-13 at 06:55.
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  #11   ^
Old Wed, Nov-06-13, 13:02
SummerSlim's Avatar
SummerSlim SummerSlim is offline
Senior Member
Posts: 571
 
Plan: CAD (original version)
Stats: 154/153/135 Female 5'7"
BF:33%>30%>19%
Progress: 5%
Location: Michigan
Default

YOU MADE IT!!! See, working out and tracking it works!!!

Way to go!!!
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  #12   ^
Old Fri, Nov-08-13, 12:44
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default wk Nov 4

Monday -
30 min Walk from hell (leg/hip joints still hurt but better!)
floor leg stretches (lots!)
3 20 sec planks
3 sets of 15 tricep kickbacks & lat pulls

Tuesday -
30 min Walk from Hell (leg/hip joints still hurt. Front shins hurt today!)

Wednesday -
no exercise

Thursday -
30 min Walk from Hell (leg/hip joints hurt)
floor leg/back stretches (my lower back is very tight!)
3 sets of 15 lat pulls
3 sets of 15 tricep kickbacks
3 sets of 15 pec curls
3 sets of 15 leg press
Stretched arms

Friday -
30 min walk from Hell ( leg/ hip joints still sore)
Floor leg/back stretches
2 20 sec planks
Not motivated to do anymore....

Saturday -
3+ mile walk

Started eating after my workouts. Doesn't matter to me really either way. However, I've read that it's best to eat your carbs after a work out to efficiently burn them.

One more week on this type of cardio and I'll be adding the elyptical back in.

Hope everyone has a wonderful LC weekend!!!

Last edited by kjs1775 : Mon, Nov-11-13 at 08:42. Reason: Added Saturday data
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  #13   ^
Old Wed, Nov-13-13, 14:15
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default Wk Nov 11

Monday -
zero exercise (I do it at Lunch and Hubby came and took me to lunch)

Tuesday -
1.5 mile Walk from Hell (leg/hip joints still hurt. Calves hurt all around)
floor leg stretches

Wednesday -35 min Step class (Youch!! Was my first in over 3 years!! My face was as red as beet!! Sweated profusely! HA! Instructor probably thought I was going to pass out!)
ended with stretches

Thursday -
35 min Slow Step Class (slow step movements w/ high reps to work large muscle groups.. YOUCH!!) Even though I felt the "burn" in my legs, my abs were the worst!! I OBVIOUSLY don't use them enough if it hurt like that!!
NOTE:
1) upper calves are sore from class yesterday....
2) finished this class up with stretches... inner thighs HURT like HEll when stretching!! must work on that ....

Friday -
Note: front thighs, calves and upper abs are SORE! I'm trying to keep moving and stretching to work out the soreness. I read in The Art and Science of Low Carbohydrate Performance that eating LC can improve your recovery time. I'll be looking into which foods are particularly good for this.

Saturday-
Shopping = walking !! Hehe!!

Sunday-
90 min trampoline ... Yes I said trampoline!! I'm soooo going to feel this tomorrow!!

It's raining today so the Walk from Hell is out of the question.... I don't think I should do the class again today. I definitely need recovery time! However, I hear it's a toning class with bands. Sounds like it might be some good upper body which I haven't done this week. So we will see how I feel.... It's nice to have soreness due to my own doing verses because of me overeating and being unhealthy!! What a way to LIVE!!

cont'd - Yeah... definitely no workout today. I'm taking a day off! Ha!! these are few and far inbetween for sure!! Im going to rationalize it because 1) IM SORE! 2) I'll be doing a lot of walking tomorrow. Going Christmas shopping with a friend!! Girls Day!! WooHoo!....

I hope you all have a wonderful weekend!!! You SOOOO deserve it!! Now get up and get moving!!

Last edited by kjs1775 : Sun, Nov-17-13 at 19:09. Reason: Added weekend exercise:
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  #14   ^
Old Mon, Nov-18-13, 11:47
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default Wk Nov 18

Monday -
(drank 1/2 c broth 10 prior to workout)
-Step class (45 min)
-ended with some leg bands working the outer/inner thighs & Abs (it all burned!)
-Stretches
(definitely had muscle fatique in a good way! face wasn't as red and it recovered quicker than last week.)

Tuesday-
(drank 1 c broth 1 hr prior to workout)
- Toning class (35 mins)
arms/legs/abs (damn it burns!! )

Wednesday - 12 WEEKS!!
(drank 3/4 broth about 40 min prior to workout)
-Step 30 min High intensity
(I didn't use the risers today to see if it helped my calf muscles a little and it was much better. Still strenuous!! but managable. This way I can work up to it.)
ended with abs (OUCH!! GOOD GRIEF!) definitely couldn't keep up....
-I did floor leg stretches (she does a little stretching but I require more. I stuck around and finished it off.)
-I wanted to do chest curls but there were several guys working out and using the equipment... felt like Iwould have been in their way.

Thursday -
Slow Step 35 mins
3 reps 12 bicep curls
3 reps 12 overhead tricep curls
floor leg/arm stretches

Friday -
35 min Toning legs/arms/abs (used resistance bands... awesome!)
10 min Stairlyptical
3 reps of 15 pec squeezes (can't remember what its called)
floor leg stretches

Im really enjoying the classes!! i get frustrated because I struggle with some of the positions but that should get better with losing weight. Abs kill me!! Im probably at 20% of what the instructor does.... sad I know.. but it has to get better! Had a visit from Trainer guy while in the class today. Hadn't seen him for probably going on 6 weeks. He was telling the aerobics instructor that I was a regular at the gym... now that sounds odd.. guess I am or have been for 12 weeks now!!

When I first started back working out I felt like I had lost ALL flexibility in ALL areas! It was hard to twist (lower back started hurting because of this), it was hard to bend, it was hard to get off the floor!! But now my range of motion has improved dramatically!! Its really amazing how quickly you can change your body!

Now lets see what I can get into this weekend!!!

Last edited by kjs1775 : Fri, Nov-22-13 at 11:10.
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  #15   ^
Old Mon, Nov-25-13, 12:05
kjs1775's Avatar
kjs1775 kjs1775 is offline
Senior Member
Posts: 930
 
Plan: Atkins Indunction (DANDR)
Stats: 230/202/130 Female 5'2 or 62''
BF:42%/???/28%
Progress: 28%
Location: Atlanta, GA
Default wk Nov 25th "Thanksgiving" week

Monday -
(drank 1 c beef broth about 45 min prior to workout)
-Step class (40 min)
-ended with Abs
-floor leg stretches
(really pushed myself. face was very red! Didn't pause due to fatigue.. only because I'm uncoordinated!)

Tuesday-
35 min toning class - makes me realize I have NO muscle!! OUCH!!!
(didn't drink broth today.... I gave out sooner than I hoped. Not sure there is a link...)

Wednesday -
40 min Step - I was the only one in class today.... guess everyone has Thanksgiving on the brain!!
Ended with Abs (Damn I hate Abs!!)
Stretched afterwards pretty good.

Thursday -
.... maybe a walk if I can fit it in.....

Friday -
.... maybe a walk if I can fit it in.....


I really hope everyone has a wonderful Thanksgiving weekend!! Im going to try and fit in some exercise. I definitely don't want to get back to it Monday and struggle to keep up! Wait.... I already struggle to keep up! HA!

Last edited by kjs1775 : Wed, Nov-27-13 at 11:53.
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