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  #31   ^
Old Fri, May-23-03, 00:44
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 BRx C1/W1/D3

Gym stuffs: Legs
Warm-up
- Recumbent Bike, 5 min
Stretching
Weights
- Leg Press 2x20x90, 3x6x230
- Leg Extensions 2x20x25, 3x6x70
- Leg Curls 2x20x40, 3x6x85
- Standing Calf Raise 2x20x40, 3x6x90
- Donkey Calf Raise 2x20x30, 1x6x70, 2x6x100
Cardio
- Treadmill, 10 min, .6 mi

Notes:
Had a really tough time getting the right weights tonight. Pretty much everything needs to go up for the next workout.

Wanted to do twenty minutes on the treadmill, but cut it short when my left knee started throbbing a bit. No need to tempt an injury.

Food numbers for the day:
Calories Eaten Today
source grams cals %total
Total: 2295
Fat: 97 872 39%
Sat: 33 296 13%
Poly: 13 114 5%
Mono: 37 336 15%
Carbs: 107 324 15%
Fiber: 27 0 0%
Protein: 255 1020 46%

I guess <i>technically</i> I should be cutting a little of the fat and increasing the carbs a bit. I'm working on it. It's hard to shake the LC frame of mind, though. Also, I'm noticing that since I don't like bread or potatoes that much--other than the chip thing that I'm still managing to keep at bay--it's really not that easy to eat a bunch of carbs. I am loving having my rice back, though. Mmm....rice. I have decided to stay away from sugar, as the hot flashes it tends to cause are just too much for me.
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  #32   ^
Old Fri, May-23-03, 23:37
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 am friggin' stuffed. We went out to eat with friends tonight, and as usual in social situations where I'm laughing my head off I wasn't paying much attention to the food I was eating. I'm not going to complain, because it was worth every laughing bite, but my tummy is groaning at me a bit in the aftermath.

And the numbers...
Calories Eaten Today
source grams cals %total
Total: 2597
Fat: 114 1026 41%
Sat: 42 379 15%
Poly: 13 119 5%
Mono: 43 384 15%
Carbs: 107 279 11%
Fiber: 37 0 0%
Protein: 296 1184 48%

The highest fat numbers I've seen yet. Damn. And still low on the carbs. Better tomorrow.
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  #33   ^
Old Sat, May-24-03, 21:37
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 BRx C1/W1/D4

Gym stuffs: Shoulders and Abs
Weights
- Dumbbell Shoulder Press 2x20x12.5, 2x6x30, 1x5x30
- Dumbbell Lateral Raise 2x20x5, 1x6x12.5, 2x5x12.5
- Rear Deltoid 2x20x30, 2x6x70, 1x5x70
- "Power" Crunch 1x12, 1x15, 1x14
- Hanging Leg Raises 1x6, 1x8, 1x7
Cardio
- LifeFitness Elliptical, 15 min + 3 min cool down (232 cal, 1.4 mi)

Notes:
Did a better job at guessing the proper weight today. Will be able to leave everything for another week.

Changed the last two exercises. The book has "Forward Crunch" (just a regular looking crunch on an slightly reclined bench) and "Reverse Crunch" (turning the other direction on the bench, holding the grip at the top and raising legs). Both of the crunch bench things were in use, so I just hopped on one of the "power crunch" machines (has an articulated bench that bends as you hold the handles and crunch upwards, also pulls the legs up via foot holds while you crunch). As to the reverse crunches, my lower back simply is not up to them. Anytime I try anything resembling lifting both of my legs while lying down, my back protests, so I just did the hanging leg raises instead.

Followed with some light cardio. Wanted to walk/jog, but given the knee throbbing in the last workout, decided to stay off the treadmill. Opted for the LifeFitness elliptical instead, as it more closely mimics walking/jogging than the ellipticals I usually use. Kept my heart rate right at the low end of the "cardio zone".

Nice workout.
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  #34   ^
Old Sun, May-25-03, 00:03
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

And the food:
Calories Eaten Today
source grams cals %total
Total: 1867
Fat: 62 560 31%
Sat: 28 251 14%
Poly: 7 60 3%
Mono: 20 183 10%
Carbs: 119 377 21%
Fiber: 25 0 0%
Protein: 213 853 48%

So, I missed the protein and fiber numbers by a bit, but I'm not going to dwell. I briefly considered mixing up a final protein shake for the day, but I'm just not into it. *shrug*

I'm starting to get a better idea of the food breakdown for the day in order to hit my target numbers, so I'll probably be able to back off of fitday in the next couple of weeks--always good news, as far as I'm concerned. Using it makes me feel a little obsessive.

And I'm feeling way more energetic the past few days days. I actually cleaned my kitchen first thing after my morning oatmeal, without having to force myself into doing it--this is a huge improvement for me.

Tomorrow I plan on loading up my cameras and heading over to Leavenworth with one of my friends for a picture-taking extravaganza. w00t!
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  #35   ^
Old Tue, May-27-03, 15:10
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 BRx C1/W2/D1

So, these are actually the gym doings from last night, but after two days of wandering the state (Sunday took me to Leavenworth and much Bavarian-inspired tourist cheesiness, Monday brought wandering the Olympic peninsula) I couldn't be bothered to come by and post.

On with the details...
Gym stuffs: Chest and Bis
Warm-up
- LifeFitness Elliptical, 13 min (.95 mi, 166 cal)
Weights
- Dumbbell Bench Press 2x20x15, 1x6x30, 2x5x30
- Incline Press (ISO) 2x20x20, 3x6x50
- Flyes (Flex) 2x20x30, 3x6x70
- Hammer Curls 2x20x12.5, 3x5x25
- Preacher Curls 2x20xbar, 3x5x25

Notes:
I upped the weights on everything from the last chest/bis workout. Next week I'll need to increase the Incline Press weight and the weight on the Flyes, everything else can stay the same.

I actually meant to leave the curls at the same weight as last week, but I was feeling adventuresome. I think this was spurred on by the sleeveless top I was wearing. I could see the muscles of my arms and shoulders moving beneath my skin, and it was pretty motivating. Usually I just wear whatever t-shirt is handy when I'm throwing on gym clothes, but I may have to make an effort to go sleeveless more often if it spurs me on to work harder.

I didn't keep careful track of foods during the weekend photo-taking extravaganza, but felt pretty content that I managed to get in good amounts of protein. I'll get back on the fitday track again today to see how I'm doing.

Now, I must catch up on the work I neglected over the weekend.
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  #36   ^
Old Thu, May-29-03, 00:16
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 didn't make the gym tonight. I'm not sure what happened to e, but about half an hour before I was planning on going, I came down with a killer headache and some wooziness. Bleh. I ended up laying down and promptly passed out for about an hour. Turns out the husband unit did the same, so maybe we're both fighting off a little bug of some sort.

Skipping isn't a huge deal, it just means that I need to go Thursday, Friday, and Saturday with no skips. Definitely not a big deal when you consider that it was just a couple of weeks ago that six days a week was the norm.

Here's the food numbers for the day...
Calories Eaten Today
source grams cals %total
Total: 2450
Fat: 86 771 33%
Sat: 24 215 9%
Poly: 21 186 8%
Mono: 28 255 11%
Carbs: 163 535 23%
Fiber: 29 0 0%
Protein: 258 1032 44%
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  #37   ^
Old Thu, May-29-03, 22:43
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 BRx C1/W2/D2

Gym stuffs: Back and Tris
Warm-up
- Recumbent Bike, 5 min (1 mi, 34 cal)
Weights
- Lat Pulldown 2x20x40, 2x6x100, 1x5x100
- Seated Row 2x20x50, 3x6x100
- Wide Row 2x20x80, 1x6x160, 2x5x160
- Tricep Pushdown 2x20x30, 1x6x60, 2x5x60
- Tricep Extension (Barbell) 2x20x20, 3x6x35
Cardio
- Elliptical, Hill Climb #2 (Res: 6), 15 min (1822 strides, 257 cal)

Notes:
Increased weight for the first three exercises tonight. I'll have to go up on the seated rows again next week.

Instead of increasing the weight during the working sets of the the tricep pushdown, I increased the weight on the warm-up set--that worked pretty nicely.

I switched from dumbbells to a barbell for the tricep extensions because the 17.5 pound dumbbells that I needed for the working sets were MIA--methinks someone wandered off with them to use them elsewhere in the gym and never returned them to the racks. May keep the switch to the barbells for the next few workouts, they felt much more steady in my hands, and I experienced no slippage...always nice with an exercise sometimes referred to as a "skullcrusher". Do need to increase the weight for that one next week, though.

Added some cardio at the end to fill some time while Michael wailed on the heavy bag.

Good workout.

The food numbers:
Calories Eaten Today
source grams cals %total
Total: 2344
Fat: 86 772 34%
Sat: 30 272 12%
Poly: 14 127 6%
Mono: 28 250 11%
Carbs: 164 523 23%
Fiber: 33 0 0%
Protein: 241 964 43%

Feeling pretty good about the food thing right now. I haven't checked my weight, but I'll probably do that this weekend. Of course since tomorrow night is the Storm home opener, I may be experiencing some beer bloat at weigh-in, but I'm ok with that.

Last edited by dex : Thu, May-29-03 at 22:46.
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  #38   ^
Old Fri, May-30-03, 15:00
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 BRx C1/W2/D3

Gym stuffs: Legs
Warm-up
- Recumbent Bike, 5 min (1.85 mi)
Stretching
Weights
- Leg Press 2x20x140, 3x6x300
- Leg Extension 2x20x25, 3x6x80
- Leg Curl 2x20x40, 1x6x100, 2x5x100
- Standing Calf Raise 2x20x40, 1x6x100, 2x5x100
- Donkey Calf Raise 2x20x50, 3x6x130
Cardio
- LifeFitness Elliptical, 25 min (2 mi, 353 cal)

Notes:
Got the workout in early today because of the game tonight. I definitely didn't want to sskip, and game nights are probably going to force me into the gym early for the rest of the summer. Also, I had tons of nervous energy to burn from the building excitement of the home opener, and since I'd given up on being poductive on the work front today, I figured I might as well be productive on the body front instead.

Went up on everything this week, and felt great. Next week increase presses, extensions, and maybe donkey calf raises. Unsure on that last one, because while I completed the three working sets and feel like I could probably put more weight on the sled, my legs were shaking a lot. But it didn't really feel like *work*. Maybe it's just because it's the last exercise and my legs are just generally tired by then. I'll ponder this some more.

Added cardio at the end, just because.

Great workout.

Now I'm off to eat some lunch and make a pre-game CD for the drive up to Seattle. w00t!
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  #39   ^
Old Sat, May-31-03, 23:15
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 BRx C1/W2/D4

Gym stuffs: Shoulders & Abs
Warm-up
- Recumbent Bike, 5 min (1.9 mi, 37 cal)
Weights
- Dumbbell Shoulder Press 2x20x12.5, 3x6x30
- Lateral Raise 2x20x5, 2x6x12.5, 1x5x12.5
- Rear Deltoid Flyes 2x20x30, 3x6x70
- Crunches (Swiss Ball) 1x36, 1x24, 1 x30
- Hanging Leg Raises 1x12, 1x8, 1x10
- Assisted Chin-ups, Pull-ups, and Dips 5ea ~ 130
Notes:
Next week raise weights for shoulder press and deltoid flyes, everything else remains the same.

Triceps a little sore today, so performance probably could have been a little better, but overall I'm satisfied.

Used "rest" between sets of crunches to balance on the Swiss Ball--topped out at 3 minutes before I needed to put my feet down to catch myself. Not bad.

Chin-ups, Pull-ups, and Dips were (oddly enough) just for fun since I haven't done them in awhile.

I did the whole sleeveless shirt thing again today when getting dressed for the gym. For the first time in ages I looked at myself in the mirror and saw a borderline athletic person looking back. The upper arms are really starting to come together now, and the legs seem to get a little more cut every week. I'm thrilled. w00t!

Yesterday's food fell far off the mark. It looks like I'll need to plan better on game days. I'm not even going to bother with recording those numbers here. And today's food isn't completed yet, so I don't have final numbers (I have one more meal to get in...this is what happens when you wake up late and know you are destined to be up late as well). I'll plug food numbers in later.

On the workout front, week two of the first cycle of Body Rx is in the books and I'm feeling pretty great about it. I'm finding myself compelled to wear tanks top more often (even when it's technically too chilly to go outside in them), and my friends are constantly asking to feel my arms. I can't wait until the summer shorts come back out of the closet.

Foodwise things are going pretty well, also. I've had a few messy days, but for the most part I've been hitting my target numbers. Carbs are still way down from the upper limits, but I'm pretty comfortable with their level right now...it's also nice knowing I have the leeway to go up if I'm stuck in a situation where food choices are limited to carby things. My general energy level has been higher since the shift to more carbs, and the mood swings have gone the way of the cuckoo. So, I really have no complaints.

I'll weigh tomorrow, but I'm not that concerned about what the scale will tell me. I suspect that if there is a loss, it's not going to be more than a pound or so. I had been bouncing between 236 and 240 for a couple of weeks before changing the food, so if I'm on the low end of that I'll feel confident that something is working and at least I'm not gaining. I can see a little more definition in my upper body (chest, shoulders, arms) and my legs, so I know I've whittled away at least a little fat even though my pants are fitting about the same around the waist--my stomach is the last place that shows a change, so that's no surprise.

OK, I'm off for that last meal and to put the books back on the re-arranged bookshelves.


(edited to add food numbers)
Food:
Calories Eaten Today
source grams cals %total
Total: 2438
Fat: 104 935 40%
Sat: 26 232 10%
Poly: 11 96 4%
Mono: 38 346 15%
Carbs: 113 333 14%
Fiber: 30 0 0%
Protein: 267 1068 46%

Last edited by dex : Sun, Jun-01-03 at 00:51.
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  #40   ^
Old Sun, Jun-01-03, 14:50
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 weighed this morning, so I'm just dropping in to report in on that.

Weight the last time I checked: 237 (two weeks ago)
Previous low: 235
Current weight: 233

Two pounds below my previous low of 235. Not bad, and pretty much in keeping with my average loss of one pound a week.

Since the food change is showing all positives so far--higher energy, stable mood, no weight gain--I'm fairly confident in sticking it out.

And now I have a refrigerator to move.

Last edited by dex : Mon, Jun-02-03 at 01:42.
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  #41   ^
Old Sun, Jun-01-03, 23:56
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

The food numbers:
Calories Eaten Today
source grams cals %total
Total: 2067
Fat: 66 594 31%
Sat: 18 159 8%
Poly: 6 51 3%
Mono: 13 116 6%
Carbs: 124 376 19%
Fiber: 30 0 0%
Protein: 242 969 50%

I thought about starting this week's workouts today, but decided that with all of the physical stuff we were doing around here (chief among them, moving a refrigerator from the second floor kitchen of our old industrial building to our current loft--also on the second floor) that it probably wasn't necessary to pile a workout on top of it.

While bringing the fridge up the stairs to our loft, I got my ankle caught between the edge of the fridge and the lip of a stair. Um...ouch. It's swollen, turning a bit bruisy, and still kind of throbby. I'm figuring it's just bruised up and will be grumpy for the next couple of days. At least legs don't come until the third workout for the week, so I have some time for guilt-free healing. I'll just likely have to suppress any urges to throw a bit of cardio in with the upper-body lifting. That shouldn't be difficult at all.
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  #42   ^
Old Mon, Jun-02-03, 23:19
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 B Rx C1/W3/D1

Gym stuffs: Chest and Bis
Weights
- Dumbbell Bench Press 2x20x15, 3x6x30
- Incline Press (ISO) 2x20x30, 3x6x60
- Flyes (Flex) 2x20x30, 3x6x80
- Hammer Curls 2x20x12.5, 3x6x25
- Preacher Curls 2x20x20, 3x6x40

Notes:
Switched to pre-set barbells for the preacher culs tonight, as there wasn't an EZbar in sight. May just go ahead and stick to those for awhile...no one ever uses them, so they're always available.

While I felt a little tired (sleepy-tired) when I arrived at the gym, I picked right up about midway through the first warm-up set on the bench press. After that, I felt really strong--almost like I could lift way more weight than I was slated for tonight. It was pretty awesome.

As a result, I managed to max out everything, so I'll be increasing the weights on all of these exercises next week. Woohoo! I actually increased two of them from last week (the incline press and the flyes). Strength gains are always nice, and they seem to be coming along at a nice clip with so much rest between working days, since I only hit each group once a week now.

Managed to stay off the ankle today, and it's paying me back by losing the swelling. I'll try to do the same tomorrow.

Food numbers:
Calories Eaten Today
source grams cals %total
Total: 2447
Fat: 88 795 35%
Sat: 23 204 9%
Poly: 8 70 3%
Mono: 26 235 10%
Carbs: 157 486 21%
Fiber: 35 0 0%
Protein: 252 1008 44%

Of course tomorrow is a game day, so I need to get started on thinking about the best way to tackle proper eating.
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  #43   ^
Old Tue, Jun-03-03, 14:47
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 A picture is worth...

Going to head out to the gym soon, but before I go I wanted to post a picture I snapped this afternoon.

When I woke up this morning, all of the swelling and bruising was gone from my ankle. Gettign out of bed and hobbling to the bathroom even involved no actual hobbling. I was surprised at first, but after some tentative walking around on it, I'm ready to pronounce the thing mostly healed. I think it was just some light bruising after all. w00t!

Since I was pretty mobile again, I decided to start a mad cleaning binge in my studio. That meant that I finally had to confront all of the boxes and bags of clothes that I've left sitting in there for the past five months. *sigh*

As I unpacked things, I started trying them on to form piles of "keep", "throw away", and "get rid of, but good enough to donate somewhere". This led to some enlightening discoveries.

Chief among them, that I can no longer wear the pants that I practically lived in last year. They were a great thrift store find, and I wore the hell out of them because they were so broken in and comfy. They were never tight, they fit perfectly in the waist and were sufficiently loose everywhere else as to be great for just about everything. Occasionally I had to throw on a belt with them, but other than that, they were very nearly perfect.

Not so anymore...
(Excuse the mess included in the photo...like I said, I was on a mad cleaning binge that involved trying on nearly everything I own.)
Attached Images
File Type: jpg pants_now_060303.jpg (32.3 KB, 18 views)
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  #44   ^
Old Wed, Jun-04-03, 13:02
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 B Rx C1/W3/D2

Poo...nobody loves me. *shrug* I'll get over it.

Numbers from yesterday...

Gym stuffs: Back & Tris
Weights
- Lat Pulldown 2x20x40, 3x6x100
- Seated Row 2x20x50, 3x6x110
- Wide Row 2x20x80, 2x6x160, 1x5x160
- Tricep Pushdown 2x20x30, 2x6x60, 1x5x60
- Tricep Extensions 2x20x20, 3x6x40
notes:
Used the pre-set barbells for for the tricep extensions again. Those really do make life so much easier.

Next week, up the weight on pulldowns, seated rows, and tricep extensions.

Good workout.

And the food:
Calories Eaten Today
source grams cals %total
Total: 2406
Fat: 85 769 34%
Sat: 20 180 8%
Poly: 8 69 3%
Mono: 17 153 7%
Carbs: 145 474 21%
Fiber: 26 0 0%
Protein: 248 990 43%
Alcohol: 8 57 2%

Food was better yesterday than on the last game day...the game was better, too. Not that my eating has anything to do with the Storm performance, mind you. I mean, LJ did not turn into the board grabbing monster she was just because I had some brown rice for lunch. This must be how strange superstitions about "lucky socks" get started...
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  #45   ^
Old Wed, Jun-04-03, 14:58
zandria72's Avatar
zandria72 zandria72 is offline
Senior Member
Posts: 1,061
 
Plan: moderate - BFing
Stats: 247.5/195/150 Female 66 inches
BF:preg/curr/goal
Progress: 54%
Location: Muncie, IN
Default

Ahem...well, GYM LOGS don't get read as much as JOURNALS, you know, even if said gym log is sort of functioning as a journal. Plus you gotta get out there and comment in other journals for people to come look at yours.

Nice pic, btw. I remember going through that (last time I lost weight ). I got a great thrill out of wearing the pants that were too big (belted), even though they looked like hell. Made me feel skinnier.
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