Good workout tonight... will be DOMS tomorrow, considering I had them before I even left the gym! considering my illness, and lack of excercise since last Wed, I did much better than I thought I would have:

warm up treadmill, 15 mins, 1.058 miles

Leg presses:
12 x 110
10 x 140
8 x 190
6 x 220
12 x 190 (9.5)
Leg extensions:
12 x 60 (10)

Power Squats Back to machine:
12 x machine +BW
10 x +20
8 x +40
6 x +60
12 x 40 (10)
Lying hamstring curls (Green machine)
12 x 50 Setting D/3 (whatever that means) (8)

Standing calf:
12 x 100
10 x 120
8 x 140
6 x 160
12 x 140 (10)
Seated:
guy was on machine... hit a 10 on my standing, so didn't mind missing the seated. hurt to walk out of the gym.

So then I go food shopping... have some steak and broccolli cooking yumm.... took some glutamine and creatine. can't wait to see how much pain I'm in tomorrow. LOVE those Squats!!!!

For a recently-sick chick, looks like quite a workout! Okay, all your squatting enthusiasm may be rubbing off. I avoid them, and I'm not sure why, considering I'm not shying away from tough workouts these days. Perhaps you have inspired me yet again.

BTW, what's DOMS?

Delayed onset muscle soreness. If you are doing BFL, you will feel like this a day or so after your workout

Hey Kate! As I said in your "real" journal, dont worry about those measurements. The pant-0-meter is telling you that Eric took inconsistent measuremtns the first time around

Have a great day!

20MAS elliptical 312 cals...
4
4
6
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10
12
6
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6
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8reverse
8reverse
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This was tough. The Gym was FREEZING due to the 10 deg. it was outside, coupled with the fact that they are renovating, so we're missing a few walls here and there... tarps protecting us basically in some places. And I ran into a friend of mine, so I talked for a 1/2 hour prior to my workout, while freezing my tushie off.... PLUS, I didn't sleep much the night before due to bowling night. I didn't sleep much last night either cuz I was up late cooking the darn turkey. If I didn't cook it, I'd have had to toss it, and that just seemed like such a waste of a ton of FREE MEAT! *sigh* So I cooked the damn thing. Came out good too, considering it was my first attempt ever. Stuffing is awesome.

Today is UBWO... think my friend may be spotting for me on a couple of my new exersizes... which is good, since I have no idea how much I can bench.... and may need the spot.

HI Kate
You are really a motivation to me. I am feeling way better about eating--I am getting this down a bit more and feel more in control. Nat is helping me out with portions and balance--its amazing how much planning goes into BFL but its so worth it. I overslept today so I didnt do the LBWO yet (oops!) I am goign to fit it in this evening.

You are doing great! YOU GO GIRL. Im sorta busy today-just taking a second break for a few and wanted to stop on over.

I feel sorta guilty eating all these carbs, but Ill get used to it.

Talk to you soon!
Vicki

Very tired. Slept well for the first time in almost a week, but my body was so happy with the sleep, it just didn't want to get out of bed. *sigh* Will try to go to bed right after Survivor tonight....

Yesterday:
Barbell Bench Press
12 x 45
10 x 50
8 x 65
6 x 75
12 x 65 (9) This is going to take me a while to figure out what weights I should be doing when. The bar alone weighs 45 lbs for crying out loud! (weights above INCLUDE the weight of the bar, ie. first set was just the bar as I had no idea what I was going to be able to do, and didn't have a spotter - although a really cute guy offered half way through my set! LOL)
Dumbbell Incline Flyes:
12 x 15 (10)

Wide grip Lat Pulldown:
12 x 50
10 x 60
8 x 70
6 x 80
12 x 70 (8.5) definitely start at 60 next time..
Cable Rows:
12 x 90 (10)

Arnold Press:
12 x 8
10 x 10
8 x 10
6 x 15
12 x 10 (9) (12 lb weights were MIA)
Front Raises:
12 x 10 (9) (try 12's...)

Cable Bicep Curls
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (9.2)
Concentration Curls:
8 x 15 right arm
6 x 15 left arm
(12 lb weights still missing)

Lying Tricep Presses:
12 x 5
10 x 8
8 x 10
6 x 12 (found them!!!!!)
12 x 10 (10)
Tricep Kickbacks:
12 x 10

As you can see, I switched things up a bit. May do freeweight barbell curls next time. Kinda limited to the tricep exercises that I can do due to my bad wrist (tendonitis, left wrist)... cant do bench dips, etc, the angle of the wrist + the weight = not good.

Like the arnold Presses. Should be better when I can work the 12 lb dumbbells into the pyramid like I had intended.

Also need to figure out how much weight the power squat and leg press machines are without any plates so that i can rework my weight totals on those.... must remember to ask tomorrow.

Legs still hurt from Monday. Out of fruit 2 o... need another way to get my glutamine in!!!!!

I guess I haven't posted in here in a while! Been busy at work, haven't had time to get on line... I'll try to catch up though.

Missed 12/5's cardio... it was snowing like crazy and i just wanted to get home without killing myself! Fri was a free day, saturday was a good leg workout, then I had to bartend sat nite, so thats another 8 hrs up on my feet running around (should have made up for the missed cardio). Sun was exhausted. didn't get out of bed till 1:30pm, watched the game, went to wally world, decorated the tree (no cardio).

Yesterday (mon, 12/9/02), made up Sunday's cardio: 20MAS
Then did my UBWO. pulled something in the anterior deltoid region doing my barbell presses. had to cut the set short and kind of work around that little muscle for the rest of the night. Not a bad workout though. details are in the car, so can't get into it all that much. Switched to barbell bicep curls from cable ones... barbell MUCH harder. Had to drop the weights down a bit.

Ate well yesterday though, and today is going well also. Getting my BF % tested Thursday, so want to go into it with a good week under my belt!

p.s. I started writing this at 9, if that tells you how my day is going at all....

Hi Kate
Sorry you hurt yourself I am trying to take it easy on my shoulder. I cant believe how much DOMS i have right now

My stomach is actually hurting even though I dont do abs until tonight. WEird huh?

Hope you are doing well
vicki

Can you believe it???? Week 6 is almost over already!!!!! Holy Moly!!!! I get my BF tested tomorrow, and I'm somewhat okay with it... scale reached a new low of 193.5 this morning. First time I've seen under 194 in FOREVER! Certainly not since last year. Yippeeeee!!!!! I think the fat burning phase of BFL may be finally starting to kick in for me !!!!!!!! Lets hope so anyway....

Yesterday was 20MAS, which I somehow totally messed up. Guess I wasn't paying enough attention to the minutes on the timer, just the seconds (I switch levels every minute), so it looked like this:

4
4
6
8
10
12
6
8
10
12
6
8
10
12
6
8
10
12
6
8
10
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LOL Did an extra cycle. Needless to say wasn't able to push it up to level 14 for the last spurt, but I'm certainly not going to worry about it. It was a good 9.2 on the effort scale anyway.

Then did 10 min half mile walking on the treadmill.

LBWO tonight.

Week 6 is over, baby! woo hoo!!!!!!!

Yesterday LBWO

5 min warmup on treadmill

Leg presses:
12 x 110
10 x 140
8 x 180
6 x 230
12 x 180 (9.5)
Leg extensions:
12 x 60 (10)

Power Squats Back to machine:
12 x machine +BW
10 x +30
8 x +50
6 x +70
12 x 50 (10) OMG was that a killer!
Lying hamstring curls (Green machine)
12 x 60 Setting D/3 (whatever that means) (8.5)

Standing calf:
12 x 120
10 x 140
8 x 160
6 x 180
12 x 160 (10) calves hurt from second one on this... guess they are really being worked after all...
Seated:
12 x 70 (9.5) Can you say ouch? Couldn't even move for a minute after I was done, just sat there grimacing.

Abs:

Swiss ball crunches: 12 10 8 6 12
Reverse Crunches: 12 10 8 6 12

I haven't been doing any of the ab work up till now... keep meaning to do it on cardio days then tell myself I can do it at home, which I never do. Need to buy a swiss ball for the house... no idea where we'll put it though....

Kate
Why dont you put it next to the toilet so you can work out while you are there? hee hee hee

GREAT JOB! 6 weeks!!!!!!!!!!!!!!!!!

Yeah baby! 31% BF. That officially makes me only "overweight" as opposed to Obese. LOL Not that I looked obese anyway, but still!!!! I now have a LBM of 135, and BF weight of 60 lbs! God that makes me happy! I can't believe I dropped 4.7% in my first six weeks, especially considering that my scale weight hadn't changed at all!

Can't wait for my EAS packet to get here so I can start preparing for the 2003 challenge!!!!!!

Yesterday's workout:
20MAS elliptical... this was tough for me didn't go up to the high levels like I usually do. I think I waited too long the night before after working out before I ate. My trainer mentioned that if that happened I would feel it in my workout the next day....
18 mins treadmill 1.05 miles. Mod intens. cardio.

I'm just still so stoked about the BF test I can't even concentrate today! I have a lot to do, so I better get my head out of the clouds FAST!

Have a great day!!!!!
Kate

Didn't make it to the gym all weekend. Friday at work was terrible... all kinds of crap going on, didn't get out of here till close to 7 pm. didn't make it to the gym. Saturday was pouring buckets, I had a ton to do around the house, cook the wings, and go to the party, sunday (and today for that matter) terribly hung over! keep forgetting I can't drink like I used to pre-LC. bleh. had to watch my friend's 3 yr old (who i Love) yesterday while in that state. Eric tried to explain to her what it means for someone to be "luggage" using me as an example. Once my tummy calmed down a bit I had a good time with her... but still.

Still feel crappy today. forgot my gym bag, but don't think I would have made it anyway. Still kinda queasy.

Have to get back on track starting tomorrow.

Hi All!!!

I'm back. don't have my notes with me for what I did of my UBWO yesterday, so will post them tonight after I get back from the gym when Eric is at bowling.

Just wanted to drop in and get this journal rolling again too... been away too long, but it's sure good to be back!!!!!!


Talk to you all soon! Keep up the good work everyone! This is going to be the best year yet! Summer 2003 watch out for Katie in a bikini! Hee hee hee....

Okay, so I didn't get online last night after all... but I remembered to bring my notes with me so I can enter the last few days. I started off a little lower than I had left off before christmas, as it's been a few weeks since I've been to the gym, and I didn't want to kill myself.

Sunday:

Incline Chest Press
12 x 40
10 x 50
8 x 60
6 x 70
12 x 60 (9.5)

Dumbbell Flyes
12 x 10 (9)

Lat Pulldowns
12 x 50
10 x 60
8 x 70
6 x 80
12 x 70 (8.5)

Cable Rows
12 x 80 (8)

Arnold Press
12 x 5
10 x 8
8 x 10
6 x 12
12 x 10 (9.5)

Lateral Raises
12 x 35 (9)

Cable Curls
12 x 20
10 x 30
8 x 40
6 x 50
12 x 40 (9)

Concentration Curls
12 x 8 (7)

Lying Tricep Presses
12 x 5
10 x 8
8 x 10
6 x 12
10 x 10 (10)

Kickbacks
10 x 8 (10)

Monday:
20MAS Treadmill, 1.4 miles 1.5 incline 3.5-5.8 mph

Took it a little too easy on the UBWO... but I'm going to be changing it around alot this week anyway, and I'm considering it a warm-up workout just to get me back into the swing of things.

Today is Leg day... my favorite! Yeay!

I can't wait until the gym opens up its new branch (due sometime this spring) It will be less than a mile from my house. I'm hoping to be able to jog there and back (or ride a bike mabye) all spring summer and fall!