This time I'll really do it!

[rachelthea]

OK...first gym log entry...

Yesterday 2/17/03 was official Challenge One start date -

UBWO
CHEST:
Incline Press:
-12 x 1 plate (gotta find out how much these plates actually weigh! Is it usually 10 lbs each?)
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates (can't do 2 yet here)
Fly machine:
-12 x 1.5 plates...definitely got a 10 here!

SHOULDERS:
Seated Shoulder Press:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates (can't do 2 here yet)
Lateral Raises:
-12 x 1 plate...this one always hurts so much!

BACK:
Seated Row:
-12 x 3 plates
-10 x 3.5 plates
-8 x 4 plates
-6 x 4.5 plates
-12 x 4 plates
I'm not sure I'm doing this one quite right...I think I hurt myself some yesterday...upper back, between shoulders and down to shoulder blades, is really in pain. Not a good muscle pain, but a "something is wrong" pain.
Lat Pulldown:
-12 x 3 plates...I think this can go up a bit next time

TRICEPS:
Tricep extension machine:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-8 x 1.5 plates...Couldn't do more than 8...should I lower the weight and do 12 here, or is it better to keep building up from here?
Tricep pulley extensions:
-12 x 1 plate...Owwwwwww!

BICEPS:
Arm Curl machine:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates...Can't do 2 plates here yet
Pulley arm curls:
-12 x 1 plate...Definitely a 10 here!


Today 2/18/03 was Cardio:
Treadmill
-5 min. warm-up at 0-4 incline, 2.8-3.1 mph
-2 min. at 5 incline, 3.1 mph
-Intervals: 6, 7, 8, 9 incline at 3.1 mph for first two, then down to 3.0 mph for last two. 10 incline for my 10!
-6 min. cool-down at 5-0 incline, 3.0-2.5 mph


That's it! I really like this so far...I think I can stick with it.


:roll:

[rachelthea]

LBWO 2/19/03

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 3.5 plates
-10 x 4
-8 x 4.5
-6 x 5
-12 x 4.5
Quad extension
-12 x 3 plates

HAMSTRINGS:
Leg Curl (prone)
-12 x 2 plates
-10 x 2.5
-8 x 3
-6 x 3.5
-12 x 3
Leg Curl (seated)
-12 x 4 plates...(Don't really like this machine - have to find a different exercise. Any suggestions?)

CALVES:
Standing calf raise
-12 x 1 plate
-10 x 1.5
-8 x 2
-6 x 2.5
-12 x 1...(Can't do a heavier weight here yet)
No second exercise...my calves are already so large...I've got very muscular legs. I know the general argument that women's bodies aren't designed to get very big, but I really don't want bigger or more defined calf muscles than I already have. Anybody have any opinions/other information about this?

ABS:
Ab machine (lying down)
-12 x 1 plate
-10 x 1 plate
-8 x 2 plates
-6 x 3 plates
-12 x 1 plate
Ab machine (seated)
-12 x 30 lbs.
My abs are soooo weak! I'm thinking of sticking with these machines for the first four weeks, then progressing to a more intensive ab workout.

[rachelthea]

Cardio 2/20/03

Really didn't want to get up this morning. I almost didn't, thinking that it wouldn't make THAT much difference if I missed one workout. However, what finally got me out of bed was the realization that I wouldn't just be skipping a 20 min workout, but also a full day of increased metabolism and energy as a result. That got me right up! I felt like I was asleep on the treadmill, even when I was working really hard. I definitely hit my 10, and felt like it was a good workout. My body woke up...but I still felt sleepy afterward!

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-1st two intervals: 3.1 mph at 6, 7, 8, 9% incline
-2nd two intervals: 3.0 mph at 6, 7, 8, 9% incline - plus one min at 10% incline for my ten.
-1 min at 3.0, 5% incline
-5 min low intensity cool-down: 3.0-2.5 mph, 4-0% incline

[Rotten]

Congrats on dedicating yourself to the gym. Your diet is a major part of the battle. But a regular workout routine is just as important. Looks like you know what you're doing. Kick ass girl!

I've long said, "The hardest part about working out . . . is getting to the gym." It looks like you're already getting results with your 9 lbs shed. Wait just a couple months and you'll notice a marked improvement in how you look and feel.

[rachelthea]

Rotten - Thanks for the support!! I'm feeling very positive about this program so far.

UBWO 2/21/03
C1W1D5 - 5 min. treadmill for warm-up

CHEST:
Flye machine
-12 x 1 plate;10 x 1.5; 8 x 2; 5 x 2.5... couldn't get to 6!;
12 x 1.5...need to increase weight less between sets here
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 22.5; 8 x 25; 8 x 27.5; 12 x 25...felt like I could do more here - increase weights by 5 next time instead of 2.5
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40...need to increase weight less between sets here
Seated Row
-12 x 20

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 2.75; 12 x 2
Pulley curl
-12 x 5 lbs

TRICEPS:
Pulley Extension
-12 x 5 lbs; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Tricep ext. machine
-12 x 1.5 plates

[rachelthea]

Cardio 2/22/03
C1W1D6

Treadmill
-5 min warm-up 2.6-3.1 mph, 0-4% incline
-16 min: 4 intervals - 3.1 mph, 6, 7, 8, 9% incline
-2 min: High point - 3.1 mph, 10% incline
Cool-down: added some time onto cool-down, since tomorrow is free day
-4 min: 3.1 mph, 6% incline
-2 min: 3.1 mph, 5 % incline
-2 min: 3.1 mph-3.0 mph, 4% incline
-2 min: 3.0 mph, 3% incline
-2 min: 3.0 mph, 2% incline
-2 min: 3.0 mph, 1% incline
-2 min: 3.0-2.5 mph, 0% incline

Extras
-3x12x40 lbs - lower back machine
-3x12x40 lbs - side/ab machine - each side

C1W1 finished...a nearly perfect week of work-outs and eating. I'm finally on the right track! It feels wonderful. :daze:

[rachelthea]

LBWO 2/24/03
C1W2D8

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5...need to increase weight by 1/2 plate next time
Quad extension
-12 x 3 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Multi-hip machine
-12 x 3 plates, each leg...didn't really focus on hamstrings - try another exercise next time

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 1.75; 6 x 2; 12 x 1
Seated calf raise
-12 x 25 lbs.

ABS:
Ab machine (lying down)
-12 x 1 plate; 10 x 1 plate; 8 x 2 plates; 6 x 2 plates; 12 x 1 plate
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12 total

[rachelthea]

Cardio 2/25/03
C1W2D9

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline

My legs were sore today from my LBWO yesterday...really felt my hamstrings at the 8-10% incline! I'd like to start adding an extra 30 seconds-1 minute to each interval high point.

[rachelthea]

UBWO - 2/26/03
C1W2D10- 5 min. treadmill warm-up

CHEST:
Chest press
-12 x 2 plates;10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 25; 8 x 30; 8 x 35; 12 x 30
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40
Seated Row
-12 x 20

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2
Cable curl
-12 x 5 lbs

TRICEPS:
Cable Extension
-12 x 5 lbs; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Tricep ext. machine
-12 x 2 plates


Cardio 2/27/03
C1W2D11

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline

[rachelthea]

LBWO 2/28/03
C1W2D12

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
Quad extension
-12 x 2.5 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Standing Leg Curl
-12 x 5 lbs., each leg

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.25; 8 x 1.5; 6 x 1.75; 12 x 1
Seated calf raise
-12 x 25 lbs.

ABS:
Ab machine (lying down)
-12 x 1 plate; 10 x 1 plate; 8 x 2 plates; 6 x 2 plates; 12 x 1 plate
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12

[rachelthea]

Cardio 3/1/03
C1W2D13

Treadmill
-5 min warm-up 2.5-3.1 mph, 0-4% incline
-16 min: 4 intervals - 3.1 mph, 6, 7, 8, 9% incline
-1 min: High point - 3.1 mph, 10% incline...could not have continued for thirty more seconds here!
-2 min: 3.1 mph, 6% incline
-2 min: 3.1 mph, 5 % incline
-2 min: 3.1 mph, 4% incline
-2 min: 3.1 mph, 3% incline
-2 min: 3.1 mph, 2% incline
-2 min: 3.1 mph, 1% incline
-5 min: 3.1 mph, 0% incline
-3 min: 3.0-2.5 mph, 0% incline

Extras
-3x12x40 lbs - lower back machine

C1W2 finished!

[rachelthea]

UBWO 3/3/03
C1 W3 D15 - 5 min. treadmill for warm-up

CHEST:
Chest Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5
Incline press machine
-11 x 2 plates...couldn't get to 12...since I increased weight on Chest Press, I was feeling exhausted by the time I started on the Incline!

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 30
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40
Seated Row
-12 x 20...this should be increased by 5 lbs. next time

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 5 x 3...couldn't get to 6!; 12 x 2
Cable curl
-12 x 5 lbs

TRICEPS:
Cable Extension
-12 x 10 lbs; 10 x 15; 8 x 20; 6 x 25; 12 x 20
Tricep ext. machine
-12 x 2 plates

Felt very weak today, in general. Perhaps because I started out by increasing weights on first set of Chest Presses? Didn't eat very well yesterday, either...I'm sure that has something to do with it. Motivation to eat better in the future!

[rachelthea]

Cardio 3/4/03
C1 W3 D16

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline

I think next time I'll up the mph to 3.2. Even though it doesn't seem like it would make that much difference, I have a feeling I'll be really suffering! However, I checked my pulse a few times after the high points, and though my heartrate was pretty high, I don't feel like I'm working as hard as I can aerobically. Mostly, I'm struggling with lots of soreness and muscle exhaustion in my legs at the high points, rather than feeling like I am really at a cardio high point.

[rachelthea]

LBWO 3/5/03
C1 W3 D17

-5 min. treadmill for warm-up

QUADRICEPS:
Leg Press
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5...increase weight next time
Quad extension
-12 x 3 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5...increase weight next time
Standing Leg Curl
-12 x 5 lbs., each leg

CALVES:
Seated calf raise
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35
No second calf exercise today

ABS:
Ab machine (seated)
-12 x 30 lbs; 10 x 40 plate; 8 x 45 plates; 6 x 50 plates; 12 x 45 plate
Ab machine (lying)
-12 x 20 lbs.
Upright leg lifts
-12

[rachelthea]

Cardio 3/6/03
C1 W3 D18

Treadmill
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-16 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
-1 min. at 3.2 mph, 10% incline
-2 min at 3.2, 5% incline
-4 min low intensity cool-down: 3.2-2.5 mph, 4-0% incline

I went up to 3.2 mph (from 3.1) today...and I really felt the difference. It's incredible that one-tenth mph increase can change so much. I really wanted to drop it back to 3.1 after the first two intervals...but didn't let myself. Just kept thinking how good I would feel if I finished it all at 3.2. And I did...good, but exhausted!

[rachelthea]

UBWO 3/7/03
C1 W3 D19 - 5 min. treadmill for warm-up

CHEST:
Chest Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35...increase by 5 lbs. next time.
Shoulder press machine
-12 x 2 plates...increase by 5 lbs. next time.

BACK:
[b]Cable seated row
-12 x 15 lbs; 10 x 20; 8 x 25; 6 x 30; 12 x 25...increase by 5 lbs. next time.
Lat pulldown
-12 x 50 lbs.

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2
Cable curl
-12 x 5 lbs...increase by 2.5 lbs. next time.

TRICEPS:
Cable Extension
-12 x 10 lbs; 10 x 15; 8 x 20; 6 x 25; 12 x 20...increase by 5 lbs. next time.
Tricep ext. machine
-12 x 2 plates...increase by 2.5 lbs. next time.

Good workout today...feeling somewhat stronger. One more week of this routine, then I'll try switching it around some. I don't feel very comfortable with free weights, but would really like to give them a try. I think I'll set up an appt. with a trainer at the gym, just to go over some free weight exercises and make sure I'm doing them correctly.

[rachelthea]

Been awhile since I had internet access...so I've got a few days to catch up on reporting here. Happy to say that I didn't miss a workout, even though I was away at a conference!

UBWO 3/7/03
C1 W3 D19 - 5 min. treadmill for warm-up

CHEST:
Chest Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35...increase by 5 lbs. next time
Shoulder press machine
-12 x 2 plates...increase by 5 lbs. next time

BACK:
Seated Row
-12 x 15 lbs; 10 x 20; 8 x 25; 6 x 30; 12 x 25...increase by 5 lbs. next time
Lat Pulldown
-12 x 50 lbs.

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2
Cable curl
-12 x 5 lbs...increase by 2.5 lbs. next time

TRICEPS:
Cable Extension
-12 x 10 lbs; 10 x 15; 8 x 20; 6 x 25; 12 x 20...increase by 5 lbs. next time
Tricep ext. machine
-12 x 2 plates...increase by 2.5 lbs. next time


Cardio 3/8/03
C1 W3 D20

Treadmill
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline

Wasn't able to keep it at 3.2 today...perhaps because I was using a completely different treadmill (different brand and everything). I guess the important thing is to finish, even if it is not at the level as last time. This is tough for me to accept, though...I feel like I should always be maintaining or increasing intensity, never dropping! Part of my perfectionist, all-or-nothing mentality, I guess. I know I do much better when I can let that go, at least a bit.


Free day 3/9/03
C1 W3 D21
Did 45 minutes, moderate intensity, on treadmill today. Was in the mood to move a bit, not just to sit around all day! Did about 10 min. slow warm-up, 30 min at 3.1 mph, 4% incline, then 5 min cooldown.


LBWO 3/10/03
C1 W4 D22-5 min. elliptical for warm-up

QUADRICEPS:
Leg Press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5
Quad extension
-12 x 3 plates...OWWW!!!

HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4
Seated Leg Curl
-12 x 6 plates...increase to 7 or 8 plates next time

CALVES:
Seated calf raise
-12 x 25 lbs.; 10 x 30; 8 x 32.5; 6 x 35; 12 x 32.5...this was really causing some serious shin splints today. Perhaps I should go back to the standing calf raises for the main exercise.
Standing calf raise
-12 x 2 plates

ABS:
Ab machine (lying)
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 25
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12


Cardio 3/11/03
C1 W4 D23

Treadmill
-5 min 2.6-3.2 mph, 0% incline
-5 min 3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-4 min; one intervals: 3.1 mph at 6, 7, 8, 9% incline
-12 min; three intervals: 3.0 mph at 6, 7, 8, 9% incline
-2 min. at 3.0 mph, 10% incline
-2 min at 3.0, 5% incline
-4 min low intensity cool-down: 3.0 mph, 4-0% incline
-4 min 3.0-2.5 mph, 0% incline

Once again, I wasn't able to keep it at 3.2. Ended up dropping to 3.0...all due to shin splints, leg soreness, and some minor knee pain. Aerobically I was doing fine at 3.2. I'm feeling a bit overtired, though...perhaps adding the extra moderate intensity workout on Sunday was not the best idea. However, I'm feeling good that I went to the gym and got it done, even if it wasn't the "perfect" workout! :roll:

[rachelthea]

UBWO 3/12/03
C1 W4 D24 - 5 min. treadmill, 2 min. rowing for warm-up

CHEST:
Chest Press
-12 x 2.75 plates; 10 x 3.25; 8 x 3.75; 6 x 4.25; 11 x 3.75...couldn't do 12th rep!
Incline press machine
-12 x 2.25 plates

SHOULDERS:
Lateral raise machine
-12 x 30 lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Shoulder press machine
-11 x 2.5 plates...Couldn't do 12th rep!

BACK:
Seated Row
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 30...increase by 2.5 lbs. next time
Lat Pulldown
-12 x 50 lbs.

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 5 x 35...couldn't do 6th rep; 10 x 25...At the end, I realized I had increased entire exercise by 10lbs. instead of 5 lbs. by mistake, so I couldn't quite do the full pyramid form correctly!
Tricep ext. machine
-11 x 2.25 plates...couldn't do 12th rep!

BICEPS:
Arm curl machine
-12 x 1.75 plates; 10 x 2.25; 8 x 2.75; 5 x 3...couldn't do 6th rep; 12 x 2.25-2.0...I think I increased a bit too much here, too. Had to strip weight in order to finish last set. Increase by only 2.5 lbs. instead of 5 lbs. each set next time
Cable curl
-12 x 5 lbs...increase by 2.5 lbs. next time

Really good workout...lifted to failure almost every time. I may have been a bit overambitious, but it feels good to know that I pushed myself as hard as I could! Gonna be very sore tomorrow, I suspect!

[rachelthea]

Cardio 3/13/03
C1 W4 D25

Treadmill
-5 min 2.6-3.2 mph, 0% incline
-2 min 3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-4 min; one interval: 3.1 mph at 6, 7, 8, 9% incline
STOPPED TREADMILL HERE - Shin splints very bad.

Elliptical
Tried to do intervals on the elliptical trainer. Though I've used this machine many times before, I've never tried doing intervals, so I had to play around with the incline and the resistance to get it right. I ended up doing three 4-minute intervals of increasing incline/resistance, then one 5-minute interval. I definitely got a good workout, though it felt somewhat disorganized! I think my shin splints are telling me to stay off the treadmill for a few days, so I'll keep playing around with the elliptical trainer for the next few cardio sessions...see if I can get a good interval pattern down.

[rachelthea]

LBWO 3/14/03
C1 W4 D26-5 min. stationary bike for warm-up

QUADRICEPS:
Leg Press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5
Quad extension
-12 x 3 plates...increase by 2.5 lbs. next time

HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4
Seated Leg Curl
-12 x 8 plates

ABDUCTORS:
Abductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip - abductors
-12 x 5 plates, each leg

ADDUCTORS:
Adductor machine
-12 x 40 lbs; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip - adductors
-12 x 4 plates, each leg

I'm going to lay off the calf exercises until my shin spints heal a bit. Since this is almost the end of the first four weeks, I'm going to start doing abs on cardio days, and continue doing abductors/adductors every other LBWO. Meeting with a trainer at the gym this evening to go over some new exercises for the 2nd four weeks.

[rachelthea]

Cardio 3/16/03
C1 W4 D28

Treadmill warmup
-5 min 2.6-3.2 mph, 0-4% incline

Elliptical
Enjoying using the elliptical for cardio! It's a nice change from the treadmill. My intervals went something like this:
-2 min at 6% incline, resistance at 4
-4 intervals, 4 minutes each at 8%-14% incline, resistance at 6-12
-1 min at 16%, resistance at 12
-10 min cooldown at 8%-4% incline, resistance at 6-2.

DONE WITH WEEK FOUR!!! And no missed workouts! I don't think I've ever been as committed to a fitness program as I have been in the last month. It feels great! :daze:

[rachelthea]

UBWO 3/17/03
C1 W5 D29 - 5 min. treadmill, 2 min. rowing for warm-up

Switched some of routine today for the start of week five. Going to try to work towards incorporating more free weights and fewer machines.

CHEST:
Incline Flye
-12 x 1 plate; 10 x 1.5; 8 x 2; 6 x 2.5; 12 x 2...feel like I'm not working the right muscles here. Perhaps it's just a matter of getting used to the movement.
Incline press machine
-12 x 2 plates...increase by 5 lbs. next time

SHOULDERS:
Shoulder press machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2.5
Lateral raise machine
-12 x 40 lbs.

BACK:
Hammer Strength Low Row
-12 x 10 lbs; 10 x 12.5; 8 x 15; 6 x 17.5; 12 x 15...increase by 5 lbs. next time
Hammer Strength High Row
-12 x 10 lbs...increase by 10 lbs. next time

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 30
Hammer Strength Tricep dip
-12 x 20 lbs...increase by 5-10 lbs. next time

BICEPS:
Dumbell curls
-12 x 5 lbs. (per arm); 10 x 8; 8 x 10; 4 x 12...couldn't do 5th and 6th reps; 12 x 8
Arm curl
-12 x 2 plates...increase by 2.5-5lbs next time

Didn't really feel like I pushed hard enough today (except on biceps), since I was trying to incorporate some new exercises. I imagine the next time through with this routine should feel better.

[rachelthea]

Cardio 3/18/03
C1 W5 D30

Treadmill
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-16 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
-1 min. at 3.2 mph, 10% incline
-2 min at 3.2, 5% incline
-4 min low intensity cool-down: 3.2-2.5 mph, 4-0% incline

I finally was able to get back up to 3.2 mph today...I think I overdid it a bit with the treadmill last week, and was having some really bad shin splints. They seem to be healed now, though. I think I'll need to learn to vary my cardio a bit more, so that I don't keep getting myself in the same situation. I've got the interval roution down on the treadmill and the elliptical trainer...now just have to work on the stationary bike and the stairmaster!

[rachelthea]

LBWO 3/19/03
C1 W5 D31-10 min walk to gym for warm-up

QUADRICEPS:
Leg Extension
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 3...increase weight by 5 lbs. next time
Leg press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5...I did a full pyramid set on this one, too. I feel like my quads really need strenghening in order to stabilize my knees, which are fairly weak. I'd like to get them strong enough to withstand lunges and squats.

HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4...increase weight by 5 lbs next time
Seated Leg Curl
-12 x 8 plates

OUTER THIGHS - ABDUCTOR:
Abductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60

INNER THIGHS - ADDUCTOR:
Adductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 2; 6 x 2.5; 12 x 2

Oh...forgot to put in the ab exercises I did yesterday after cardio...
-Did seated ab machine - pyramid set, one set on lying ab machine, and 6 hanging lower leg lifts.

[rachelthea]

Cardio 3/21/03
C1 W5 D33

TREADMILL
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-16 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
-1 min. at 3.2 mph, 10% incline
-2 min at 3.2, 5% incline
-4 min low intensity cool-down: 3.2-2.5 mph, 4-0% incline

ABS
Lying ab machine
-12 x 20 lbs.; 10 x 25; 8 x 30; 6 x 35; 12 x 30
Seated ab machine
-12 x 40 lbs.

I had to take yesterday off...my body just really felt like it needed the rest. I'm glad I did, because cardio today felt very good. Might be able to up mph to 3.3 next time - at least for the first two intervals. Abs felt good too...I think they're actually getting stronger! I'll make sure I go to the gym on Sunday, to make up for missing yesterday.

[rachelthea]

UBWO 3/22/03
C1 W5 D34 - 10 minute walk to gym and 5 min. rowing for warm-up

CHEST:
Chest Press
-12 x 3 plates; 10 x 3.5; 8 x 4; 5 x 4.5..couldn't do 6th rep; 12: 8 x 4 and 4 x 3.5
Incline press machine
-12: 6 x 2 plates and 6 x 1.5

SHOULDERS:
Lateral raise machine
-12 x 30 lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Shoulder press machine
-12: 7 x 2.5 and 4 x 2 and 1 x 1.5

BACK:
Lat pulldown
-12 x 30lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Seated Row
-12 x 30 lbs.

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 5 x 35...couldn't do 6th rep; 12: 4 x 30 and 2 x 25 and 2 x 20 and 4 x 15
Tricep ext. machine
-12 x 2 plates...increase by 2.5 next time

BICEPS:
Dumbbell curls
-12 x 5 lbs/arm; 10 x 8; 8 x 10; 6 x 12; 12 x 10
Arm curl
-12 x 2 plates

10 min. walk home from gym

Not a great workout today. I tried to up some weights, but at the same time my strength was sapped from a very bad bout with my bulimia last night. I'm disappointed with myself that I let that happen - but I'm just going to get right back to the LC WOE, because I know that truly controls my eating, and allows me to feel good about the workouts. Today I kept having to strip weight in order to finish the last sets.

[rachelthea]

LBWO 3/19/03
C1 W6 D36-5 min stationary bike for warm-up

QUADRICEPS:
Leg Extension
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3; 12 x 3

HAMSTRINGS:
Lying Leg Curl
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5
Seated Leg Curl
-12 x 9 plates

QUADS/HAMSTRINGS:
Leg Press
-12 x 5 plates; 10 x 5.5; 8 x 6; 6 x 6.5; 12 x 6; 12 x 6

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 2; 6 x 2.5; 12 x 2
Seated Calf raise
-12 x 25 lbs.

Really good workout today. I did a high carb re-feed yesterday and part of Saturday, as I had been feeling very weak recently. Starting today, I'm going to do two weeks of strict Atkins-style induction. After that...we'll see! Just found out that my gym will be closing in a month or so...
:mad:
I finally get into a routine, and they close on me!

[rachelthea]

Cardio 3/25/03
C1 W6 D37

TREADMILL
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-12 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
Had to stop because of severe shin splints. Tried to get on the stationary bike to finish, but my shin splints hurt too much even on that. I know it is because I did the Seated Calf exercise yesterday...for some reason, that just kills my shins! I think I'll have to stay away from it in the future, so that it doesn't affect my cardio like this.

ABS
Lying ab machine
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 25
Seated ab machine
-12 x 40 lbs...increase by 10 lbs. next time
Hanging leg raises
-2 sets of 6 raises

[rachelthea]

UBWO 3/26/03
C1 W6 D38 - 5 min. rowing for warm-up

CHEST:
Incline Press
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2.5
Incline Flye
-12 x 2 plates

SHOULDERS:
Shoulder Press
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Lateral raise
-12 x 40 lbs.

BACK:
HS High Row
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 30...increase by 5 lbs. next time
HS Seated Row
-12 x 20

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12: 6 x 30 and 6 x 25
HS Tricep Dip
-12 x 25 plates

BICEPS:
Seated Dumbbell Curls
-12 x 5 lbs. each arm; 10 x 8; 8 x 10; 6 x 12; 12 x 10
Arm Curls
-12 x 2 plates

[rachelthea]

Cardio 3/27/03
C1 W6 D39

Elliptical Trainer
Used an older elliptical trainer today that wasn't nearly as smooth as the newer ones, so my resistance and levels were rather different. However, I did feel like I was working hard, and hitting my intervals and high points with appropriate effort. So, I guess that's what is important!

[rachelthea]

LBWO 3/28/03
C1 W6 D40-walk to gym for warm-up

QUADRICEPS:
Leg Extension
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3; 12 x 3

HAMSTRINGS:
Lying Leg Curl
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5
Seated Leg Curl
-12 x 8 plates

QUADS/HAMSTRINGS:
Leg Press
-12 x 5 plates; 10 x 5.5; 8 x 6; 6 x 6.5; 12 x 6; 12 x 6

OUTER THIGHS - ABDUCTOR:
Abductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip abductor
-12 x 4 plates, each leg

INNER THIGHS - ADDUCTOR:
Adductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip adductor
-12 x 4 plates, each leg

[rachelthea]

Cardio 3/30/03
C1 W6 D42

TREADMILL
-5 min warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-16 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
-1 min. at 3.2 mph, 10% incline
-10 min at 3.2 mph, 6% incline
-6 min cool-down: 3.2-2.5 mph, 5-0% incline

TORSO
Lying ab machine
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated ab machine
-12 x 40 lbs.; 10 x 50; 8 x 50; 6 x 50; 12 x 50
Obliques twist
-3 sets: 12 x 60
Lower back ext.
-3 sets: 12 x 50

[rachelthea]

UBWO 3/31/03
C1 W7 D43 - 5 min. treadmill/rowing

CHEST:
Incline Press
-12 x 1.5 plate; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2.5
Incline flye
-12 x 2

SHOULDERS:
Shoulder press machine
-12 x 2 plates; 10 x 2.5; 8 x 3; 5 x 3.5; 12: 7 x 3 plates, 5 x 2.5
Lateral raise machine
-12 x 40 lbs.

BACK:
HS High Row
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35...increase by 5 lbs. next time
HS Row
-12 x 25 lbs

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12: 6 x 30, 6 x 25
Hammer Strength Tricep dip
-12 x 25 lbs...increase by 5 lbs. next time

BICEPS:
Dumbell curls/b]
-12 x 5 lbs. (per arm); 10 x 8; 8 x 10; 6 x 12; 11 x 10
[b]Arm curl
-12 x 2 plates

Not a good workout - this is the weakest I have felt since beginning BFL. I know it was partially because I didn't eat very well this weekend, and I also gave in to my bulimia a couple times. If nothing else, today certainly demonstrated how important eating well is to doing well with the workouts. I think the worst thing was that I wasn't enjoying it today...it was just too difficult, and frustrating! I usually really enjoy my UBWOs. Gotta treat my body better if I want it to cooperate.

[rachelthea]

Cardio 4/1/03
C1 W7 D44

TREADMILL
-5 min warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-16 min; four intervals: 3.2 mph at 6, 7, 8, 9% incline
-1 min. at 3.2 mph, 10% incline
-6 min cool-down: 3.2-2.5 mph, 5-0% incline

ABS
Lying ab machine
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35

[rachelthea]

LBWO 4/2/03
C1 W7 D45- 5 min. stairmaster for warm-up

QUADRICEPS:
Quad extension
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5; 12 x 3.5

HAMSTRINGS:
Lying Leg Curl
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5
Seated Leg Curl
-12 x 8 plates

LEGS
Leg Press
-12 x 5 plates; 10 x 5.5; 8 x 6; 6 x 6.5; 12 x 6; 12 x 6...increase next time

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 2; 6 x 2.5; 12 x 2; 12 x 2

[rachelthea]

Cardio 4/3/03
C1 W7 D46

Stairmaster
Did 20 min. HIIT on stairmaster, then about 10 min. moderate intensity, with a 5 min cooldown. It's been a long time since I stayed on the stairmaster for more than 5 minutes or so...thought I was going to fall off by the time my 10 was over! Reminds me how good it is to vary the routine, though.

TORSO
Lying ab machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated ab machine
-12 x 40 lbs; 10 x 45; 8 x 50; 6 x 55; 12 x 50
Oblique twist machine
-Each side: 3 sets of 12 at 60 lbs.
Lower back extension
-3 sets of 12 at 50 lbs.

[rachelthea]

Yikes...been a long time since I posted. Time to catch up...

UBWO 4/4/03
C1 W7 D47-5 min treadmill for warmup

CHEST:
Incline Press
-12 x 2 plate; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Incline flye
-12 x 2...increase by 5 lbs. next time

SHOULDERS:
Shoulder press machine
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 5 x 4; 12: 7 x 3.5, 2 x 3, 3 x 2.5
Lateral raise machine
-12 x 50 lbs.

BACK:
HS High Row
-12 x 25 lbs; 10 x 30; stopped here with back (probably should have stopped altogether, but I didn't want to!)...pulled muscle in shoulder very badly...wasn't aware of it while doing the set, but as soon as I was done, it really hurt!

TRICEPS:
Cable Extension
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12: 6 x 30, 6 x 25...increase by 5 lbs. next time
Hammer Strength Tricep dip
-12 x 25 lbs...increase by 5 lbs. next time

BICEPS:
Dumbell curls
-12 x 5 lbs. (per arm); 10 x 8; 8 x 10; 6 x 12; 11 x 10

Cardio 4/6/03
C1 W7 D49

Elliptical Trainer
Did a 4 min. warm up, four 4-min increasing intervals, one 5-min increasing interval, and 20 min. mod. intensity...for a total of 45 minutes. Felt good!

Had to skip abs due to shoulder injury...still hurting very much from UBWO on Friday. Tried a few crunches, but it was too painful.

LBWO 4/7/03
C1 W8 D50 - 5 min. treadmill for warm-up

QUADRICEPS:
Quad extension
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5; 12 x 3.5...increase next time

HAMSTRINGS:
Lying Leg Curl
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5...increase next time
Seated Leg Curl
-12 x 8 plates...increase next time

FULL LEG
Leg Press
-12 x 5.5 plates; 10 x 6; 8 x 6.5; 6 x 7; 12 x 6.5; 12 x 6.5...increase next time

ABDUCTOR:
Nautilus machine
-12 x 40 lbs; 10 x 50; 8 x 60; 6 x 70; 12 x 60...increase next time
Cybex machine
-12 x 8 plates

ADDUCTOR:
Nautilus machine
-12 x 40 lbs; 10 x 50; 8 x 60; 6 x 70; 12 x 60...increase next time
Cybex machine
-12 x 8 plates

[Yesican]

You're doing great!
Terrific progress pictures!
:thup:

Leslie

[rachelthea]

Thanks, Leslie! Nice to have a visitor!!

Still having lots of pain from last Friday's UBWO. I must have really pulled a muscle bad in my shoulder. I'm thinking that I'll have to put off tomorrow's planned UBWO until things heal up a bit more.

Cardio 4/8/03
C1 W8 D51

ELLIPTICAL
Total of 30 min...20MAS (intervals = increase in incline and resistance) followed by 10 min. moderate intensity.

The gym I go to has just been sold, and will be closing in a month. They have never been particularly well maintained, and now that they are closing, they aren't fixing any of the equipment. It seems like something new is broken everyday - very frustrating! Gotta find a new place to go.

[rachelthea]

Had to skip yesterday's UBWO due to pulled muscle in shoulder/back. Still really hurts, though there has been some improvement. So frustrating!!! UBWOs are my favorite...I really hope this heals up so I can get back to them soon.

CARDIO 4/10/03
C1 W8 D53

Stairmaster
Did 20MAS plus 15 min. at moderate intensity. Very tough...especially the 9's and the 10...almost couldn't make it through the 10. But I did!!! Feel very good now.

Skipped ab work again, also due to shoulder pain. Come on, shoulder....HEAL HEAL HEAL!!! I want to get back to my normal workouts again!!

[rachelthea]

LBWO 4/11/03
C1 W8 D54- 5 min. stationary bike for warm-up

QUADRICEPS:
Quad extension
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4; 12 x 4

HAMSTRINGS:
Lying Leg Curl
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
Standing Leg Curl
-12 x 5 lbs, each leg

LEGS
Leg Press
-12 x 6 plates; 10 x 6.5; 8 x 7; 6 x 7.5; 12 x 7; 12 x 7

CALVES
Seated Calf Raise
-12 x 25 lbs., 10 x 30, 8 x 35, 6 x 40, 12 x 35

[rachelthea]

Cardio 4/12/03
C1 W8 D55-5 min. walk to gym for warm-up

Elliptical Trainer
Did 20MAS with increasing incline/resistance...added an extra minute in after my 10. Upped the intensity a bit more, and did an 11!!! Then 25 min. more of moderate intensity. Good workout.

Hoping to be able to get back to my UBWOs on Monday. I will probably skip shoulders/back, but at least get back to chest/triceps/biceps.

[rachelthea]

Cardio 4/13/03
C1 W7 D56

Since I missed last Wednesday's UBWO due to injury, I thought I'd add in an extra day of cardio this week to make up for it. Wasn't much in the mood for the gym, though...happy to say I was able to get onto one of the beautiful hiking trails. Had myself a pretty serious cardio workout...basically a 20MAS but without the 6's and 7's...just the more intense parts! Nice to be outdoors, in the sun, instead of in the dark gym.

Keeping my fingers crossed that my shoulder muscle will be sufficiently healed to allow for at least a modified UBWO tomorrow morning.

[rachelthea]

UBWO 4/14/03
C1 W9 D57 - 5 min. elliptical for warm-up

CHEST:
Incline Press
-12 x 2 plate; 10 x 2.5; 8 x 3; 6 x 3.5; 12: 8x3 & 4x2.5
Incline flye
-7 x 2...stopped because this was hurting my shoulder

SHOULDERS:
Lateral raise
-12 x 30 lbs.; 10 x 35; 8 x 40; 5 x 45; 12 x 40
Shoulder press
-12 x 2 plates (right arm only...left is still a bit wobbly from injury)

BACK:
Lat Pulldown
-12 x 30 lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
HS Row
-12 x 25 lbs

TRICEPS:
Cable Extension
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Hammer Strength Tricep dip
-12 x 25 lbs

BICEPS:
Dumbell curls/b]
-12 x 5 lbs. (per arm); 10 x 8; 8 x 10; 6 x 12; 11 x 10
[b]Arm curl
-12 x 2 plates

[rachelthea]

LBWO 4/16/03
C1 W9 D59- 5 min. stationary bike for warm-up

QUADRICEPS:
Quad extension
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4; 12 x 4...increase by 5 lbs. next time

HAMSTRINGS:
Lying Leg Curl
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
Multi-hip
-12 x 4 plates, each leg

LEGS
Leg Press
-12 x 6.5 plates; 10 x 7; 8 x 7.5; 6 x 8; 12 x 7.5; 12 x 7.5

ABDUCTOR
Cybex machine
-12 x 45 lbs; 10 x 50; 8 x 55; 6 x 70; 12 x 70...increase first sets next time
Multi-hip
-12 x 4 plates, each leg

ADDUCTOR
Cybex machine
-12 x 45 lbs; 10 x 50; 8 x 55; 6 x 70; 12 x 70...increase first sets next time
Multi-hip
-12 x 4 plates

CALVES
Standing Calf machine
-12 x 1.5; 10 x 2; 8 x 2.5; 6 x 3; 11 x 2.5
Standing Calf raises w/ dumbbells
-12 w/ 10 lb. dumbbell in each hand...increase to 20 lbs. each hand next time

Also, just for fun ( :p ), I tried one set of step-ups (12 per leg, no additional weight). I'd like to start including them in my routine, but I found out that I really need to work on my balance before I'll be able to do it with dumbbells in hand! I kept wobbling around, and had to grab on to the bars to stabilize myself several times.

All in all, a very satisfying workout!

[rachelthea]

Cardio 4/17/03
C1 W9 D60

Stairmaster
20MAS (intensity 1-6) plus 15 min. moderate. Felt good while I was doing it, but I am sooooo sore and stiff right now. After yesterday's LBWO and this morning, I can hardly walk up stairs!

ABS
Lying Ab machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Crunches on ball
2 sets of 12
Lower ab lifts w/ ball
2 sets of 12
Reverse crunches
1 set of 12

[rachelthea]

UBWO 4/18/03
C1 W9 D61 - 5 min. treadmill for warm-up

CHEST:
Incline Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 3.5...started too heavy...couldn't up weight here; 12: 8 x 3, 4 x 2.5
Chest Press
-12 x 4 plates

SHOULDERS:
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates (only 6 reps on left arm due to shoulder injury)

BACK:
Lat Pulldown
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
HS Seated Row
-12 x 25

TRICEPS:
Cable Extension
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
HS Tricep Dip
-12 x 25 lbs.

BICEPS:
Dumbbell Curls
-12 x 8 lbs. each arm; 10 x 10; 8 x 12; 6: 2x15,4x12; 6 x 10...started too heavy...couldn't get through all of last set.
Arm Curls
-12 x 2 plates

Felt very weak today, in general. Tried to up weights where I really wasn't ready to, so I was frustrated by the end of the workout.

[rachelthea]

Cardio 4/19/03
C1 W9 D62

Elliptical Trainer
Did 24MAS (addes extra 4-min. interval) plus 20 min moderate intensity. Didn't want to go today...but my DH convinced me to. Glad he did...felt good as soon as I started.

Will do abs video either later today or tomorrow.

[rachelthea]

Cardio 4/20/03
C1 W9 D63

Walk
Took my old route for a nice, long, mostly uphill walk today. Takes about 50 minutes to get to the top end of the walk (almost all of which is uphill to some degree), then another half-hour to 40 minutes to walk back down. Nice to get out of the gym and see the world a bit! :p

LBWO 4/21/03
C1 W9 D64 - 5 min. stairmaster for warm-up

QUADRICEPS
Quad Extension
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5
45 degree Leg Press
-12 x 140 lbs.

HAMSTRINGS
DB Deadlifts
-12 x 5lbs. each hand; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Lying Leg Curl
-12 x 5 plates

FULL LEGS
Lying Sled Leg Press
-12 x 6.5 plates; 10 x 7; 8 x 7.5; 6 x 8; 12 x 7.5

CALVES
Standing Calf machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2.5
Standing DB raises
-12 x 10 lbs each hand...increase next time

[rachelthea]

UBWO 4/23/03
C1 W10 D66 - 5 min. treadmill for warm-up

CHEST
HS Chest Press
-12 x 30 lbs.; 10 x 35; 8 x 40; 6 x 45; 12 x 40
HS Incline Press
-12 x 35 lbs.

SHOULDERS
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates...still feel like I need to be careful with this one...shoulder is still not yet healed from pulled muscle 2.5 weeks ago.

BACK
HS Seated Row
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable pushdown
-12 x 30 lbs.; 10 x 35; 8 x 40; 6 x 45; 12 x 40
HS Tricep Dip
-12 x 55 lbs.

BICEPS
Hammer Curls
-12 x 5 lbs.; 10 x 8; 8 x 10; 6 x 12; 12 x 10
Preacher DB Curls
-12 x 8 lbs., each arm

This was the first UBWO in a while that felt really good!!

[rachelthea]

Cardio 4/24/03
C1 W10 D67

Stairmaster
Did 20MAS (intensity 1-6) plus 10 minutes moderate.

ABS
Lying Ab Machine
-12 x 25 lbs., 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated Ab Machine
-12 x 50 lbs.
Oblique Machine
-3 sets of 12 x 60 lbs., each side
Exercise ball crunches
-12 held for 1 second; 10 for 2 seconds.; 8 for 3 seconds; 6 for 4 seconds; 12 for 3 seconds
Crunches
-12 basic crunches

[deze]

Wow Rachel!!

looks like you are moving some great weights girl!!!

keep up the awesome work... abs, legs,butt and everything else of steel by June 30!!

yehah!!! :thup:

have a good one!
j

[rachelthea]

Thanks for stopping by, deze!

abs, legs,butt and everything else of steel by June 30!!

You said it! Though this morning I feel more like I have legs of jello. Very good LBWO...

LBWO 4/25/03
C1 W10 D68

QUADS
Leg Extension
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
45 degree leg press
-12 x 180 lbs.

HAMSTRINGS
Straight leg/Straight back deadlifts w/ DB
-12 x 8 lbs (each hand); 10 x 10; 8 x 15; 6 x 20; 12 x 15
Step-ups
-12 each leg - no extra weight

FULL LEG
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8...tried to do 8.5 here, but it was too much; 12 x 7.5

CALVES
Standing Calf Raise
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3

Totally exhausted now. Do I really still have to go to work?! :(

[rachelthea]

Cardio 4/26/03
C1 W10 D69

Stairmaster
20MAS (intensity 1-6) plus 10 minutes moderate at 3 intensity
Treadmill
15 min. moderate/cool-down

ABS
Lying Ab machine
-12 x 25lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated Ab machine
-12 x 50lbs
Oblique twist machine
-3 sets of 12 x 70 lbs, each side
Reverse crunches
-3 sets of 12

[rachelthea]

Cardio 4/27/03
C1 W10 D70

Beautiful day here today. Finally looking and feeling like spring! :daze: Went hiking in two different places:

-Hiked up the Rim trail and down the Gorge trail at Buttermilk State Park - the Rim trail is very difficult, all very steep, took about 20 minutes total. Coming back down was mostly stairs...hurt my knees! Took about 25 minutes.

-Hiked the lower trail at Taughannock State Park - this is mostly flat, an easy hike. Took about 40 minutes total.

[rachelthea]

UBWO 4/28/03
C1 W11 D71 - 5 min. treadmill for warm-up

CHEST
HS Incline Press
-12 x 30 lbs.; 10 x 40; 8 x 45; 6 x 50; 11 x 45
Chest Press
-12 x 4 plates

SHOULDERS
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates

BACK
HS Seated Row
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable pushdown
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 11 x 45
Tricep Kickbacks
-12 x 8 lbs., each arm

BICEPS
DB Curls
-12 x 8lbs.; 10 x 10; 8: 5x12, 3x10; 6: 2x12; 4x10; 12 x 8...so frustrating! I can do the full pyramid set, all reps, if I start with 5 lbs, but when I start with 8, it completely kills my arms before I even finish the third set!

[rachelthea]

Cardio 4/29/03
C1 W11 D72

Elliptical Trainer
Did 20 MAS (increased amount of resistance used since last time) plus 10 min. moderate/cool-down.

ABS
Lying Ab Crunch machine
-12 x 30lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated Ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 reps at 70 lbs, each side

[DarkLotus]

Cute kitty! :)

Originally posted by rachelthea
When using dumbbells (say doing a bench press with a 20 lb. dumbbell in each hand), is it correct to say that I am pressing 20 lbs, or 40 lbs?

It's a total of 40 pounds! :D So that's pretty impressive. But the notation of whether you are using dumbbells or a barbell lets the reader know whether to multiply by 2 for DB's. Most people also include the weight of the barbell as well in their totals. And a "plate" in bodybuilder speak is 45 pounds. ;) Hope all that helps, let me know if I can help again, I'd be glad to :wave:

My biceps always seem to be toasted after triceps too, just thought I'd share so you don't feel alone in your struggle to do curls ;) I had a helluva time myself today doing em.

[rachelthea]

I'll definitely come to you next time I have more questions! That's my cat Mora, by the way. Her name means "blackberry" in Italian. :)

Been a bit off track with recording workouts lately...but luckily it has just been the recording part! I've been keeping up the workout schedule. Now, to update...

LBWO 4/30/03
C1 W11 D73

QUADS
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8
Leg extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 20 lbs.; 10 x 30; 8 x 40; 6 x 50; 12 x 40
Lying leg curls
-12 x 4 plates

CALVES
Standing calf raises
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Calf raises on leg press
-12 x 6 plates

Was in a bit of a hurry this morning, so I condensed the workout a bit. Still felt like a good one, though. Legs were very shaky and weak all day!


UBWO and Cardio 5/3/03
C1 W11 D76

Doubled up on the workout today, as I had to skip working out yesterday morning due to early appointment.

CHEST
Chest Press
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 11 x 4...felt very weak here this morning
DB Incline Press
-12 x 20 lbs.

SHOULDERS
Lat Raise
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2.5 plates

BACK
HS Seated Row
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable extension
-12 x 35 lbs; 10 x 40; 8 x 45; 5 x 50; 12: 8x45, 4x40
HS Tricep dip
-12 x 55 lbs.

BICEPS
DB Curls
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 24; 12 x 20
Arm Curls
-12 x 2 plates

ABS
Lying Ab Crunch machine
-12 x 30 lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated Ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 x 70 lbs, each side

CARDIO
-20 MAS on the stairmaster, plus 10 minutes moderate (2-6 intensity level on stairmaster)
-15 min. moderate/cool-down on treadmill

[rachelthea]

Cardio 5/4/03
C1 W11 D77

Went for approx. 1-hour long hike (about half of it very strenuous and uphill/stairs). Beautiful day!!! So glad the trails are finally (officially!) open again.

Tomorrow is the last day my gym will be open. Gotta figure out what I'm going to do for the rest of the LAST WEEK of my first BFL challenge!!! I think I've got a new gym picked out. I'll get a membership tomorrow evening, so that I can continue seamlessly on Tuesday morning.

[rachelthea]

LBWO 5/5/03
C1 W12 D78

QUADS
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8
Leg extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 10 lbs.; 10 x 20; 8 x 30; 6 x 40; 12 x 30
Lying leg curl
-12: 6 x 5 plates; 6 x 4.5

CALVES
Standing calf raises
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Calf raises on leg press
-12 x 8 plates

ABS
Lying Ab Crunch machine
-12 x 30lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 x 70 lbs, each side

[rachelthea]

Well, I finished C1, took a week off, and today was the start of C2. This time I'm planning to follow BFL by the book, both for exercise and diet. If it doesn't work, I can always go back to Atkins!

So...changed up UBWO...almost exclusively free weights now. Today I think I ended up lifting a bit too light, in general, since I really wasn't sure where to start with the weights. On a very positive note, though...I can lift more than I thought on most exercises!!! :D

UBWO 5/19/03
C2 W1 D1

CHEST
Incline DB Bench Press
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 30; 12 x 24...increase all sets next time
Incline Flye machine
-12 x 30 lbs

SHOULDERS
DB Lateral Raises
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 24; 12 x 16
DB Shoulder Press
-12 x 20 lbs...increase next time

BACK
DB One-arm Row
-Each arm: 12 x 5 lbs; 10 x 10; 8 x 12; 6 x 15; 12 x 15...increase all sets next time
Lat Pulldown
-12 x 40 lbs

TRICEPS
DB Standing Tricep Extension
-12 x 5 lbs; 10 x 10; 8 x 12; 6 x 15; 12 x 12...increase all sets next time
DB Kickbacks
-12 x 8 lbs.

BICEPS
Incline DB Curls
-12 x 10 lbs; 10 x 16; 8 x 20; 5 x 24; 12 x 20
Hammer Curls
-12 x 16 lbs.

Also took a short hike tonight...nothing too strenuous, but about a half hour of brisk movement. Can't hurt!

[rachelthea]

Cardio 5/20/03
C2 W1 D2

Stairmaster
-20MAS, levels from 25-45, plus 5 min. moderate. Wanted to get to 30, but really felt like I had to stop at 25.

ABS
Reverse Crunch
-12, 10, 8, 6, 12...holding longer for each set
Hanging Knee Lifts
-12
Crunch
-12, 10, 8, 6, 12...holding plus 1, 2, 3 pulses.
Ab machine
-12 x 3.5 plates

[rachelthea]

LBWO 5/21/03
C2 W1 D3

QUADS
Leg Press
-12 x 7 plates, 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8...increase next time
Leg Extension
-12 x 4 plates...increase next time

HAMSTRINGS
Deadlifts
-12 x 16 lbs., 10 x 24; 8 x 30; 6 x 40; 12 x 30...increase next time
Lying Leg Curl
-12 x 4.5 plates

CALVES
Seated Calf Raise
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
One-leg standing DB raises
-12 x 10 lbs., each leg

[rachelthea]

Cardio 5/21/03
C2 W1 D4

Elliptical Trainer
-20MAS w/ increasing incline & resistance plus 10 min moderate

ABS
Reverse Crunch
-12, 10, 8, 6, 12
Hanging Knee Lifts
-12
Crunch
-12, 10, 8, 6, 12...holding plus 1, 2, 3 pulses.
Ab machine
-12 x 3.5 plates

[didi123]

Just wanted to pop in and say "Hi" :wave:

I've scimmed your old journal and this one...
You are doing so well... :thup:

I read about your eating disorder, and although I'm not bulimic, I am an out of control binger...I have no idea where it came from but I can understand how you must feel.

It's great to come here for support and see you aren't alone.

I've semi restarted BFL this week, I'm making daily improvements, but the food is still an issue. Along with TOM, the cravings have been winning out..although I must say, I'm doing better than I would have.
You've inspired me to really work it...as I see you are now in Challenge 2.
You must be so proud of yourself!! :roll:
Keep up the great work..

Ciao for now,
Diana

[rachelthea]

Thanks for stopping by, Diana!

Well, I was at a conference all of last week, and though I managed to keep up the workouts (weights anyway...blisters on the bottoms of both feet kept me from doing any real cardio!), I didn't really eat very well. Since I had only done one week of Challenge 2 before the conference started, I've decided to restart C2. So today, here is my fresh start C2 W1 D1

LBWO 6/2/03
C2 W1 D1

QUADS
Leg press sled
-12 x 5 plates; 10 x 5.5; 8 x 6; 6 x 6.5; 12 x 6...went to a different gym today, and this machine was very different than the one I'm used to.
Leg Extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 50
Lying leg curl
-12 x 5 plates

CALVES
Rotary Calf machine
-12 x 100 lbs; 10 x 120; 8 x 140; 6 x 160; 12 x 140
Seated Calf machine
-12 x 50 lbs.