I lost .4 pounds this week for a monthly total of 3.6 pounds. To work my butt off and not even get a full pound a week is very annoying! On the bright side, I didn't have a net gain as I did last November.
Over the past year my trainer had me do wall squats with a stabilization ball, bench squats and TRX squats. He FINALLY graduated me to barbell squats and I am thrilled.
I did a set with just the bar then he started adding weight. For my final set I did 95 pounds which he said is great for my first day. We had warmed up with some time on the elliptical and some wall squats. I finished the session with three sets of leg curls so by the time I left there my legs were like rubber!
I'm so psyched over my BB Squats that it's keeping me from getting too fussed up over my low net weight loss for the month.
Thursday, February 25, 2016
Friday, February 19, 2016
What a great work out today! Normally my trainer has me do three circuits of five different exercises. Today we did five circuits of three exercises and it was far more difficult. I really loved it and I do believe that the deadlift will be my favorite exercise!
I did an 8-minute warm up on the elliptical and then:
Machine Chest Press: 35/20, 40/15, 37/18, 35/15. 35/15
1-Arm Seated Cable Row: 50/20, 70/15, 60/15, 60/15. 60/15
Dead Lift: 45/20, 65/20, 75/15, 95/15, 95/15
I can't wait until I can deadlift 200 pounds!
Wednesday, February 17, 2016
I was stunned that that could even be possible! "Are you sure I could do that?" I asked.
He replied that he was 100 sure that I could do that.
A year ago I weighed about 400 pounds. Now I have someone saying that I could become a body builder if I wished to do so!
I don't want to be a competitive body builder but I would like to put on more muscle as that would help my metabolism and make me look better. I've been looking at my self-image and rethinking my potential ever since he made that comment.
7 Minute warm-up on Elliptical
Inverted Chest Press, 2 sets 15
Single arm machine press 15/10, 15/50
Close Grip Lat Pull Down -- 50/15, 70/15
Reclining DB press 10/15, 20/15
DB Flies 8/15, 20/15
Back Extensions 10, 10
Sumo Squats BW/15, BW/15
Cardio Step ups with 15 pound DB, 2 sets 15 per leg
Monday, February 15, 2016
I decided to return to my personal trainer, at least for awhile. I don't have a full length mirror in my house so I snapped this photo at his gym and was shocked to see that my shoulders are now wider than my hips and I'm starting to be able to "see' the lean look I'll have down the road if I continue to persevere.
Here's today's Workout:
I started with a warm-up of 7 minutes on the elliptical followed by:
Dumb Bell Flies: 12/20, 15/15, 20/15
Pec Deck: 15/25, 12/30, 12/25
Seated Rows: 25/50, 20/90. 15/90
Lat Pull-Down: 15/75, 20/67, 20/67
Stabilization Ball Wall Squat: 15, 15, 15
Str8t Leg Dead Lifts: 20/45, 20/65, 12/95
Cardio Step-ups: 30, 30. 30
Thursday, February 11, 2016
Well, I'm down 2 pounds this week for a total of 3.2 in the month of February, so far.
I have decided to return to my personal trainer for awhile and I have a session with him tomorrow. I have not been running or doing any cardio but I've been hitting the weights pretty hard.
Wednesday, February 10, 2016
I got "snowed out" of my last two planned gym visits so I managed to get to there today and worked out for 90 minutes. I do feel like I'm getting stronger.
Seated Leg Press -- 12/130. 12/170, 12/210, 12/250. 12/310
Leg Extension - 12/70, 12/90. 12/ 90, 6/110
Leg Curls - 12/40. 12/40, 12/50, 7/65
Pull Down: 12/50, 12/70. 12/70, 4/90
Chest Press: 12/30, 12/20. 12/30, 6/30
Seated Row 12/90, 12/110, 12/120
Bent over DB Rows: 12/35, 12/35
DB Deadlift: 10/90, 10/90
Incline Press: 12/10, 12/20, 12/20, 4/30
Arm Curls: 8/30, 6/30
Triceps Press: 12/50, 12/50, 12/50
I've been spot on with the food and I'm hoping for a good weigh in this week!
Friday, February 5, 2016
Thursday, February 4, 2016
I went to get weighed (in case it snows so much tomorrow that I can't get out) and I'm down 1.2 pounds. DAMN, I WANTED IT TO BE MORE!
I went to the track and ran this week a lot more than usual. Not only that but I was able to increase my mileage and intensity each time by really pushing. At the gym I increased the weight and reps in almost every exercise. I was really expecting this to be a week where I might drop 3 or 4 pounds.
Nope! Just 1.2!! I'm frustrated but I'm not giving up. I can actually feel muscle developing in my thighs and back so I am half wondering if the seemingly slower weight loss might represent the muscle I am building right now.
My two little grandkids went to spend a few days with their other grandma so I will have a quiet day tomorrow. It will be good to get back to my routines, especially the yoga. If it snows tomorrow shoveling will be my cardio!
Tuesday, February 2, 2016
Doing my morning yoga routine was impossible with the little ones here so I gave up after several failed attempts and spent the morning playing and doing chores. Nevaeh was also home from school with a bad cold so I had a full crew.
In the afternoon we ventured out to do a trail walk with the dog. I had Nevaeh take charge of them long enough for me to do a 2 mile run and I felt much better afterwards. Getting to the gym would have been impossible today but might be doable tomorrow if I can get someone to sit with them for 2 hours.
They wanted spaghetti and meatballs so I figured a way to make a gluten-free version of that and everyone loved it!
Since they were active all day and didn't nap they blessed me with an early bedtime so I was able to get some badly needed quiet time and managed to do my evening yoga routine. Yipppppppeeee.
Monday, February 1, 2016
Whole Foods Haul
My daughter-in-law went to the ER again last night and this time they admitted her. That means I have the two little ones at least until the end of the week. So I have two home sick from work and school and two others whose mom is in the hospital. I may be bald by the end of the week. LOL
I spent the day running from one thing to another with barely a minute to grab lunch. Picking up various kids, driving them to the doctor, grocery shopping, etc. I got someone to watch the kids so I could hit the gym for an hour and visit the running trail for a quick mile. It started raining when I ran which I might not have minded on a different day but today it just added to my aggravation.
I made the kids sandwiches for dinner as that's all I had the time and energy for by the time supper time rolled around. Ugh! I hope tomorrow is an easier day.
Leg Press; 12/130. 12/150. 12/190, 12/230. 12/250, 12/290
Leg Extension: 12/50, 12/70, 12/90, 12/110, 10/110
Leg Curls: 12/30, 12/40. 12/40. 6/50
Incline press: 12/20, 10/20, 10/20
Shoulder Press: 12/10, 12/10, 12/10
Pull down: 12/70, 12/70
Chest press: 12/30, 10/30, 10/30
Seated Row: 12/70, 12/90. 12/120
Followed by one mile trail run
Getting my exercise in is going to be a huge challenge this week!