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  #1   ^
Old Sat, Apr-26-03, 15:05
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Cool Confessions of a Gym Rat

I tend to be a compulsive overexerciser, so my New Year's resolution was actually to exercise less! I have been fairly successful at spending less time at the gym while still maintaining a strong and lean body. I would like to lose a little more body fat at this point, purely for aesthetic reasons. I do not have the fortune of the option of a voluptuous body. If I gain any weight I simply look dumpy, so I try to stay as thin as possible while still being healthy.

My weekly exercise plan is as follows:
weights (upper body with extra for rotator cuff) 3x/week
cardio 20-60 min 3x/week
Pilates mat class 1-2x/week
yoga 1-2x/week

I am debating whether to start training legs again. Pilates and yoga do a lot to strengthen and tone the legs, and I am hesitant to put in more time at the gym, given my history. On the other hand, I do feel that my legs are too thin and could use some bulking up. I have trained legs very hard in the past but have never gotten quite the look I wanted. I am definitely open to suggestions about my workout routine.

Jen
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  #2   ^
Old Sat, Apr-26-03, 15:13
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 10

This is the tenth week after getting back into weight training after smashing my big toe with a 25# plate. It took a couple of months before I could wear anything but sandals.

Sunday - hike with dh - not terribly strenuous, but it was fun to get out on such a nice day. Papa watched the kids.
Monday - work
Tuesday - weights and Pilates
Wednesday - work
Thursday - Dora (my 19-month-old daughter) had an ear infection, so unable to exercise
Friday - weights and water aerobics
Saturday - Power Yoga - we did some awesome stretches for the legs and shoulders, and I was proud of myself for holding Crow for at least a minute and coming completely into Plow. However, we did not get our heartrates up like we usually do, so I can't count this as cardio. I think I'll get up early tomorrow and do a tae box tape I got from the library, and count Monday's weights workout on this week to catch myself up.

Jen
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  #3   ^
Old Sun, Apr-27-03, 20:35
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 10

Sunday - Tai Box tape
I'm very proud of myself for getting up at 4:15 and doing this stupid, annoying tape! Actually it was a good workout, but the insipid banter was irritating. I always feel so much more energetic at work if I do get up early and exercise, although I'm often sleepy by lunch time.

Monday (catch-up day)

Yoga class - I was able to see myself in the mirror today for the first time in several weeks. I was pleased to see the improvement in my form in several poses. I still struggle with tight hamstrings, but they are getting better.

Weights - Upper body:
Rotary Incline Press 12x20# 8x30#
Rotary Lat Pulldown 2 sets 10x50#
Rear Delt 2 sets 10x20#
Tricep Kickbacks 2 sets 10x10#
21s (bicep) 2 sets 7/7/7x30#
Rotator cuff:
Incline Protraction 2 sets 12x10#
Shoulder Retraction 2 sets 12x30#
Shrugs 2 sets 12x20#
Supraspinatus 2 sets 12x3# (thumbs up)
2 sets 12x3# (thumbs down)
Internal/External Rotation 2 sets 12 with green theraband

Last edited by caverjen : Mon, Apr-28-03 at 19:59.
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  #4   ^
Old Mon, Apr-28-03, 20:00
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 11

weight 126.25
I hope I am gaining muscle (I have gone up on my weights recently) and not fat. I'm really not sure what my goal weight should be.

Monday-cardio
EFX 556 (elliptical trainer with arm movement) - 20 min crosscountry course

Last edited by caverjen : Tue, Apr-29-03 at 07:27.
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  #5   ^
Old Tue, Apr-29-03, 17:26
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Angry Week 11

Tuesday: weight 127.5!!!

So I panicked and got my body fat tested, and it's up to 17%. I'm hoping gorging on salted cashews in the middle of the night skewed the result, but I guess I really need to crack down. 15% is the upper limit of body fat I find acceptable for myself, but I'd really like to be at 12%.

Cardio: EFX 556 25 min cross-country course
Pilates mat class, which is just not as much fun now that my former Pilates partner left town to take a job in D.C.

Pretty bummed out today overall.
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  #6   ^
Old Thu, May-01-03, 19:56
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 11

Wednesday - weights

I'm very proud of myself for getting up at 4:15am (really had to talk myself into it that morning, believe me) to squeeze in a home workout before work.

Upper body:
Full push-ups 2 sets 10
Standing bent over d-bell rows 2 sets 10x20#
Tri-set #1 - 2 sets
Angled bicep curl 10x8#
Tricep kickbacks 10x8#
Shoulder lift and press 10x3#
Tri-set #2 - 2 sets
Biceps rotation 10x8#
Double tricep extension 10x green theraband
Shoulder raise and wrist roll 10x3#

Rotator cuff:
Shrugs 2 sets 12x20#
Supraspinatus 2 sets 12x3# (thumbs down)
Internal/External Rotation 2 sets 12 with green theraband
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  #7   ^
Old Fri, May-02-03, 20:01
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 11

Friday: Yoga class
Well, I was supposed to teach water aerobics, but there was a thunderstorm so we couldn't get in the pool. I talked my students into taking yoga instead. Dh was very surprised to see me!

Weights:
Upper:
Incline Hammer Strength chest press: 2 sets 10x17.5#
Cable low row: 2 sets 10x50#
Side raises: 2 sets 10x10#
Cable bicep curl: 2 sets 10x40#
O-head tricep ext: 2 sets 10x30#

Rotator cuff:
Shrugs 2 sets 12x20#
Shoulder Protraction: 15x30#, 12x40#
Shoulder Retraction: 2 sets 10x30#
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  #8   ^
Old Sat, May-03-03, 20:13
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Talking Week 11

Saturday - step aerobics at work

I meant to get up at 4:15 and do a tae-bo video, but I just couldn't get motivated to get out of bed with my body screaming, "it's the middle of the ~#%# night!" So I wore my most comfortable shoes to work and planned to at least take the stairs a couple times (I work on the 6th floor). Well, I had to go down to radiology with my patient, and I was bored waiting for the doctor. My patient was sleeping, so I couldn't chat with him. I started doing single leg squats on the step up to the monitor room. Pretty soon I found myself doing step aerobics moves (nothing too crazy) and getting my heart rate up. I ended up getting a 20 minute workout, which is what I had planned for this morning! I'm sure everyone in radiology thought I was completely insane.

Jen
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  #9   ^
Old Wed, May-07-03, 20:39
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Sunday - week 11

home weights workout:
Upper body:
Chest press 2 sets 10x20#
Pullovers 2 sets 10x 20#
Tri-set #1 - 2 sets
Angled bicep curl 10x8#
Tricep kickbacks 10x8#
Shoulder lift and press 10x3#
Tri-set #2 - 2 sets
Biceps rotation 10x8#
Double tricep extension 10x green theraband
Shoulder raise and wrist roll 10x3#

Rotator cuff:
Shrugs 2 sets 12x20#
Supraspinatus 2 sets 12x3# (thumbs down)
Internal/External Rotation 2 sets 12 with green theraband
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  #10   ^
Old Mon, Jun-02-03, 06:47
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Talking No cheat for June challenge!

I have been exercising faithfully according to my workout plan on my first post, I just haven't been posting my workouts in my gym log. I have a workout journal that I take to the gym, so it feels like double charting. I have decided to start training legs again. I added lunges and squats to my weights routine, but I think I need to go back to a split routine because it's just too much to do at once.

My new weekly exercise plan is as follows:
upper body weights (with extra for rotator cuff) 2x/week
lower body weights 2x/wk
cardio 20-60 min 3x/week
Pilates mat class or video 1-2x/week
yoga class or video 1-2x/week

I am following a strength-training technique I read about in Fitness magazine called periodization. The weight, sets and reps change each week. This is supposed to be especially effective at reducing body fat. I already vary the exercises I do for each bodypart so my muscles don't get used to any one move. I plan to get my body fat tested later this week (after TOM is over) to get a baseline for the month

Jen
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  #11   ^
Old Tue, Jun-03-03, 14:20
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default New Start - Week 1 - June 2

DD has an ear infection, so she wasn't exactly up to going to the gym. I had wanted to do a LBWO today, but that just wasn't in the cards. Believe me, I'm not one to blow off a workout, but I do put my family first, exercise second. I did manage to do a Yoga for Legs video, so at least I got something in for the LB. It was less challenging than I remembered it, so I guess I'm making progress in my yoga practice.

Jen
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  #12   ^
Old Tue, Jun-03-03, 20:35
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default Week 1 - June 3

Pilates mat class - 60 minutes

Upper Body Workout:
3sets 6-8 reps
Hammer Strength chest press
MTS High Row
PM Rear Delt
Tricep Kickbacks
Concentration curls

Was planning on doing rotator cuff and cardio but ran out of time and energy. Slept in this morning, which I needed after the night before last, but still didn't feel up to par.
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  #13   ^
Old Thu, Jun-05-03, 20:34
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Thumbs up June 5

Cardio: 30 minutes EFX 556 elliptical trainer

Weights: Upper Body 3 sets 6-8reps
Incline Hammer Strength Press
Dumbell pullovers
Side raises
Incline bicep curls
Supine 1-arm tricep ext.

Pilates mat class: 60 minutes

Whew! Time for bed!
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  #14   ^
Old Fri, Jun-06-03, 21:06
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default June 6

Got my body fat rechecked today. It was 16.9 instead of 17%, but that could just be measuring error. I didn't really expect much of a change. I'll have it tested after the no-cheat challenge and see if I've made any improvement.

weights: legs
1 set medicine ball chops - 6#x15 reps
2 sets 45 degree leg press - 110#x 8,10reps
2 sets leg ext - 40#x8,10 reps
2 sets leg curl - 30x10, 40x8
rotator cuff
shoulder protraction - 2 sets 40x12
shoulder retraction - 2 sets 30x12
shrugs - 2 sets 25x12

cardio - water aerobics class - 50 minutes
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  #15   ^
Old Sun, Jun-08-03, 20:41
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Talking June 7

I could not motivate myself to get up at 4am and do an aerobics video. But it turned out to be a very slow day at work, so I went up and down the 9 flights of stairs in the back stairwell 10x over 30 minutes. I alternated running and walking, and I could definitely feel my heartrate getting up there. Now all my coworkers think I am crazy. I am lucky not to be typing this with a pencil between my teeth, restrained with a straight jacket in the psych ward!

Jen
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