I will use this section to log workouts to share with anyone interested, and keep me accountable. Feel free to give me your advice or ask me about routine or goals.
ABOUT ME
Age: 38
Weight 147-150lb wish weight: 130lb
Height: 5'5" wish height: I know, I know!
Goals: Lose weight, be defined all over. Master what I consider "Trophy exercises like: Push Ups - Chin Ups - Squats - Lunges
Be fit and stay that way. I think staying that way is the hardest part.
Present Strength Routine:
Day 1 - Chest&Back
Day 2 - Legs
Day 3 - Shoulders&Arms
Three days on - one day off
I workout first thing in the morning before work and have 1 - 1-1/2hr devoted to exercising. Evenings are very random.
Cardio:
Completely random and unscheduled presently. Interested in trying HIIT. Trained for a 10K run in April and may do some more runs in the future. Tried spinning class and not to sure if I like it.
Diet:
Needs work and accountability. July 2005 - I finally had enough and at 173.5lbs joined a weight loss program. I got down to 140lb on diet alone. I stopped the program in January and started working out again, lost another 5lb bringing me down to 135lb by February.
I have exercised faithfully since January but let diet slide and now I am up to 150lb. This confirms that diet plays a huge role.
exercise routine is 6 weeks old and was planning on changing it by week 8.
Short term goal is to reach July 20th 2006 (anniversary to getting healthy) and feel happy and accomplished feeling I have made great strides and am on a good path. I was very unhappy that day last year so it is important to me to feel confident and happy.
Thanks for reading, looking forward to getting to know everyone and welcome any comments or advice.
Tomorrow: Chest&Back
Kimberly's Workout Log
Moderators: Boss Man, cassiegose
hi im Alessandro from italy, living in england. im im 5ft 11 short cropped dark hair, im trying to set self goals to here's routine.
AGE - 20
WEIGHT - 12ST 12LBS
HEIGHT - 5FT 11
GOALS - Lose weight get ripped, want to have that well toned body, 6pack, pecs and all that, like a boxer
PRESENT STRENGTH ROUTINE -
everyother day i do body weight workouts, push ups, chins, dips, squats......
CARDIO
i go runing everyother day around local park do laps, speed rope and the stationary bike.
DIET
i try and get in all daily needs you read about like
protein - meats, fish, egg whites, protein shake
carbs - potato's, veg, fruit, bread, pasta (only once or twice aweek)and drink 1.5 to 2litres of water aday
you know a good way of getting good at chins? if youve got a bar at home or where you do them put a chair or something that high enough so when you stand onit your head is higher then the bar then grip it and push feet off the chair and go as slow as you can, get back on the chair and repeat, its whats called 'negatives' because 80% of gains in muscle is on the lowering phase. but youll also find as you get stronger on half the exercise so soon youll be able to go up and down may only be 2-3reps but you can work on that.
[/b]
AGE - 20
WEIGHT - 12ST 12LBS
HEIGHT - 5FT 11
GOALS - Lose weight get ripped, want to have that well toned body, 6pack, pecs and all that, like a boxer
PRESENT STRENGTH ROUTINE -
everyother day i do body weight workouts, push ups, chins, dips, squats......
CARDIO
i go runing everyother day around local park do laps, speed rope and the stationary bike.
DIET
i try and get in all daily needs you read about like
protein - meats, fish, egg whites, protein shake
carbs - potato's, veg, fruit, bread, pasta (only once or twice aweek)and drink 1.5 to 2litres of water aday
you know a good way of getting good at chins? if youve got a bar at home or where you do them put a chair or something that high enough so when you stand onit your head is higher then the bar then grip it and push feet off the chair and go as slow as you can, get back on the chair and repeat, its whats called 'negatives' because 80% of gains in muscle is on the lowering phase. but youll also find as you get stronger on half the exercise so soon youll be able to go up and down may only be 2-3reps but you can work on that.
[/b]
Allesandro, thanks for the details. I enjoy hearing about other peoples goals and what works for them.
I have heard about doing chins that way,haven't tried them yet but will start this week. I work out at a local gym and they have a machine that gives you assistance weight so I think I will try that. I am curious if I can at least pull one off unassisted(doubt it). I should buy a bar for at home so I can get more practice in and do them as you described. Curious, how many can you do?
I have heard about doing chins that way,haven't tried them yet but will start this week. I work out at a local gym and they have a machine that gives you assistance weight so I think I will try that. I am curious if I can at least pull one off unassisted(doubt it). I should buy a bar for at home so I can get more practice in and do them as you described. Curious, how many can you do?
June 7th - Chest&Back
June 7th-Chest&Back
5 Minute warm up treadmill @3.5 w/4.0 incline
Push Ups 3 Sets
6x Regular
3x Wide Arm
3x Close/Diamond
--
Smith Bench Press 20lb/20/25/30 x8reps
Fly on Ball 15lbDB/20/20/20 x8reps
Lat Pull Down 60/60/75/75 x8reps
Bent Over Row 20lbDB/25/30/30 x 8reps
Time: 50 Minutes
I increased weight on Lat Pull down and Bent over rows. Ahh progress....Kim like!
Now if I can get to some cardio! Ever since the SunRun I've been a slacker. Set some goals for July 20th so I'm going to do the HIIT stuff, just not tonight, have a staff meeting.
5 Minute warm up treadmill @3.5 w/4.0 incline
Push Ups 3 Sets
6x Regular
3x Wide Arm
3x Close/Diamond
--
Smith Bench Press 20lb/20/25/30 x8reps
Fly on Ball 15lbDB/20/20/20 x8reps
Lat Pull Down 60/60/75/75 x8reps
Bent Over Row 20lbDB/25/30/30 x 8reps
Time: 50 Minutes
I increased weight on Lat Pull down and Bent over rows. Ahh progress....Kim like!
Now if I can get to some cardio! Ever since the SunRun I've been a slacker. Set some goals for July 20th so I'm going to do the HIIT stuff, just not tonight, have a staff meeting.
u jokin i cant do 1 pullup loli know exactly what body i want just dont know how to get it. i wana be ripped not bulky, u know 6pac pecs nce toned arms. just need a workout. dnt think weights are for me i workout out shoulders and biceps yesterday and today im in agony got a pain in neck and up through forearms and biceps. have heard about bodyweight exercies and are best if you want to be toned not huge but dont know.
I like to feel a bit of soreness the next day, lets me know I worked hard. Too much soreness is not fun though, whenever I quit working out and start back up, it kills. Can't bend to pick something up without letting a swear word slip out. Haha!
Can't say I have alot of advice to help you with your goals but consistency and a good diet will go a long way. Keep in touch, we can compare notes.
Good luck with the chins!
Can't say I have alot of advice to help you with your goals but consistency and a good diet will go a long way. Keep in touch, we can compare notes.
Good luck with the chins!
Kim,
Glad you posted your weights. That gives me something to compare to. I can pick up a 20 lb db, not sure I can do too much else with it. But that is one of goals, increase strength as well as build muscle. I do upright rows with 35 lbs on a bar and can just do 2 x 10. I haven't been able to increase weights for a while, but I'm going to keep working at it.
I think you will enjoy the HIIT once you try it. When Swanso5 suggested I sprint, first thought was "I don't run". But after trying it, I'm hooked!
I can see why some people get addicted to running. I still don't think I would enjoy the traditional jog for 20 minutes, but the sprint 30 seconds, walk 2 min, repeat process really gets heart going and I can feel the workout on the backside.
workouts this week:
Monday - sprints - 25 min
Tues - lower body: one-leg squats, req squats, reverse lunge - all with 35lbs on bar - 2x10; hamstring curl 35 lbs 2x10; traditional crunch holding 10 lb plate 2x12; obliques holding 10 lb plate 2x12; v-up 2x12; plank 3x10 counts; if you haven't tried planks yet or don't know what they are - try them. They don't look like much when you see someone else doing them but I can really feel stomach tightening when I do them.
Wed - rest
How's your diet? Sometimes I'm not sure if I am eating enough. I take in around 1500 cal per day. Age - 42 (almost) Hgt 5'5" Approx wgt 125 lbs
Glad you posted your weights. That gives me something to compare to. I can pick up a 20 lb db, not sure I can do too much else with it. But that is one of goals, increase strength as well as build muscle. I do upright rows with 35 lbs on a bar and can just do 2 x 10. I haven't been able to increase weights for a while, but I'm going to keep working at it.
I think you will enjoy the HIIT once you try it. When Swanso5 suggested I sprint, first thought was "I don't run". But after trying it, I'm hooked!
I can see why some people get addicted to running. I still don't think I would enjoy the traditional jog for 20 minutes, but the sprint 30 seconds, walk 2 min, repeat process really gets heart going and I can feel the workout on the backside.
workouts this week:
Monday - sprints - 25 min
Tues - lower body: one-leg squats, req squats, reverse lunge - all with 35lbs on bar - 2x10; hamstring curl 35 lbs 2x10; traditional crunch holding 10 lb plate 2x12; obliques holding 10 lb plate 2x12; v-up 2x12; plank 3x10 counts; if you haven't tried planks yet or don't know what they are - try them. They don't look like much when you see someone else doing them but I can really feel stomach tightening when I do them.
Wed - rest
How's your diet? Sometimes I'm not sure if I am eating enough. I take in around 1500 cal per day. Age - 42 (almost) Hgt 5'5" Approx wgt 125 lbs
Alejandro - I am Canadian I live in British Columbia. A fair stretch from you, that's what's so great about these sites, meeting people/ personalities you would have never met otherwise. 
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wvgirl! Hi! Thanks for reading workout. I am nosey by nature and love seeing what other people are doing workout wise. I am slowly climbing up in the weights. One thing I noticed is that I have to work on grip because I tried to do lunges with heavier weights and it wasn't that I couldn't handle the weight it was that grip was not strong enough.
As far as HIIT goes yes I think I will like it. I have done interval work on the treadmill 1 minute high and 2 Minutes lower and enjoyed the sweat I got out of it. I have been waiting for better weather to do HIIT at the track. The day has come so off I go starting tomorrow. Took alot of reading before I was convinced that doing HIIT was the best thing as I am guilty of long cardio sessions and needed time to be -programmed. Haha. You will still see longer runs in workouts from time to time because I still do enjoy getting lost in a run. It's good for headspace.
I have done planks. Do you do them for as long as you can hold it? I usually do 2-3 planks to failure. I like core work. Try to use a exercise ball or bosu in workouts for added challenge. I'll try some weighted crunches and get back to you.
diet is a work in progress. It's missing link, if I can get it in check I'll be happy and leaner. I'll get it done, sooner than later I hope.
Talk to you again!
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wvgirl! Hi! Thanks for reading workout. I am nosey by nature and love seeing what other people are doing workout wise. I am slowly climbing up in the weights. One thing I noticed is that I have to work on grip because I tried to do lunges with heavier weights and it wasn't that I couldn't handle the weight it was that grip was not strong enough.
As far as HIIT goes yes I think I will like it. I have done interval work on the treadmill 1 minute high and 2 Minutes lower and enjoyed the sweat I got out of it. I have been waiting for better weather to do HIIT at the track. The day has come so off I go starting tomorrow. Took alot of reading before I was convinced that doing HIIT was the best thing as I am guilty of long cardio sessions and needed time to be -programmed. Haha. You will still see longer runs in workouts from time to time because I still do enjoy getting lost in a run. It's good for headspace.
I have done planks. Do you do them for as long as you can hold it? I usually do 2-3 planks to failure. I like core work. Try to use a exercise ball or bosu in workouts for added challenge. I'll try some weighted crunches and get back to you.
diet is a work in progress. It's missing link, if I can get it in check I'll be happy and leaner. I'll get it done, sooner than later I hope.
Talk to you again!
Kimberley
- i say all the time but full body workouts are best like wvgirl or at the very least lower and upper body days
- if working out in the morn make sure to have a protein shake with water to preserve muscle
- try Tabata HIIT where you do 20secs hard as you can then 10secs slow as you can x 8 cycles / 4mins...i do it with client's and they love it as they know it's only short so they do it harder
- make sure your losing actual fat. the minute u start losing muscle u need to make a change in diet or training or both
- a very good alternative to Chin Ups are Inverted Row which is a Pull Up on a 45 degree angle so ur legs wood b on the ground or a bench. search it u'll find wat i mean
- for Alejandroos Negative Chins, do ur regular assisted chin ups then add the neg's to the end of the last set
- i wood focus on regular push ups before trying harder variations. did i send u a push up program? if so try that, it will work
- if u have a barbell or db's do bench presses with them as the smith machine locks you into 1 movement and doesn't allow all muscle to come into play. if not confident without a spotter than try some light sets without smith machine before doing heavier ones on it
- keep up long cardio runs if it's theraputic
- 2 much "balance / functional" type stuff can be over the top except if using for rehab reasons
Alejandro
- get some gymnastic rings if wts rn't 4 u. i've got some and they are the hardest things u'll eva do and just look at gymnasts to c wat they can do. don't no wat 12st 12pds is but the lighter u r the easier the ring work will b. get them at ringtraining.com. also google coach christpher sommer for some gymnastic exercise progressions (at dragondoor.com i think), they're hard tried'em
- get urself checked out with that pain. sounds nerve related to me (pinched maybe) but woodn't no really. a lot people avoid the problem instead of fixing it leading to debilitating injuries later
- not sold on bodyweight exercises as a total program. got combat conditioning and wasn't that impressed really. as mentioned, gymnastic progressions and rings are superb, u'll love em
wvgirl
- if ur losing fat than stay with cal total ur at. if losing muscle than increase slightly...if increasing fat than decrease a little...if increasing muscle but maintaining fat i would stay where i am until fat starts to increase than drop slightly and / or increase activity a little more
- i say all the time but full body workouts are best like wvgirl or at the very least lower and upper body days
- if working out in the morn make sure to have a protein shake with water to preserve muscle
- try Tabata HIIT where you do 20secs hard as you can then 10secs slow as you can x 8 cycles / 4mins...i do it with client's and they love it as they know it's only short so they do it harder
- make sure your losing actual fat. the minute u start losing muscle u need to make a change in diet or training or both
- a very good alternative to Chin Ups are Inverted Row which is a Pull Up on a 45 degree angle so ur legs wood b on the ground or a bench. search it u'll find wat i mean
- for Alejandroos Negative Chins, do ur regular assisted chin ups then add the neg's to the end of the last set
- i wood focus on regular push ups before trying harder variations. did i send u a push up program? if so try that, it will work
- if u have a barbell or db's do bench presses with them as the smith machine locks you into 1 movement and doesn't allow all muscle to come into play. if not confident without a spotter than try some light sets without smith machine before doing heavier ones on it
- keep up long cardio runs if it's theraputic
- 2 much "balance / functional" type stuff can be over the top except if using for rehab reasons
Alejandro
- get some gymnastic rings if wts rn't 4 u. i've got some and they are the hardest things u'll eva do and just look at gymnasts to c wat they can do. don't no wat 12st 12pds is but the lighter u r the easier the ring work will b. get them at ringtraining.com. also google coach christpher sommer for some gymnastic exercise progressions (at dragondoor.com i think), they're hard tried'em
- get urself checked out with that pain. sounds nerve related to me (pinched maybe) but woodn't no really. a lot people avoid the problem instead of fixing it leading to debilitating injuries later
- not sold on bodyweight exercises as a total program. got combat conditioning and wasn't that impressed really. as mentioned, gymnastic progressions and rings are superb, u'll love em
wvgirl
- if ur losing fat than stay with cal total ur at. if losing muscle than increase slightly...if increasing fat than decrease a little...if increasing muscle but maintaining fat i would stay where i am until fat starts to increase than drop slightly and / or increase activity a little more
June 8th-Leg Day
Title: 8th - Legs
5 Minute warm up treadmill
Walking Lunges 20lbDBS/20/20/20 x8reps leg
Leg Press 235/255/255/255 x8reps
Leg Curl 28/35/35/35 x8reps
Hip Ext. 15lbplate/20/20/20 x8reps
Calf Press seated 255/255/255/275 x8reps
Reverse Calf Raises 20lbDB/20/20/20 x8reps
Good effort. I miss doing squats, I'll add them in to next leg day. Do something off the smith machine this time. HIIT tonight. For sure!!
5 Minute warm up treadmill
Walking Lunges 20lbDBS/20/20/20 x8reps leg
Leg Press 235/255/255/255 x8reps
Leg Curl 28/35/35/35 x8reps
Hip Ext. 15lbplate/20/20/20 x8reps
Calf Press seated 255/255/255/275 x8reps
Reverse Calf Raises 20lbDB/20/20/20 x8reps
Good effort. I miss doing squats, I'll add them in to next leg day. Do something off the smith machine this time. HIIT tonight. For sure!!
Swanso5
Thanks for the advice I'm open to change and adjustments. I'm not about to jump on every peice of advice that is thrown way on fitness sites but you have already come with references and you seem very sound minded so I am comfortable listening to what you have to say. I am looking to change routine in a couple weeks so I will read on about what you have to say.
I'll let you know what I think of Tabata after tonight.
Not alot of love for the smith machine, not the first time I've heard it either. I'm weaning myself off the smith, have done many a squats on it and now find DB squats a challenge, feel like I'm back a square one.
Forever a work in progress!
Thanks!
Thanks for the advice I'm open to change and adjustments. I'm not about to jump on every peice of advice that is thrown way on fitness sites but you have already come with references and you seem very sound minded so I am comfortable listening to what you have to say. I am looking to change routine in a couple weeks so I will read on about what you have to say.
I'll let you know what I think of Tabata after tonight.
Not alot of love for the smith machine, not the first time I've heard it either. I'm weaning myself off the smith, have done many a squats on it and now find DB squats a challenge, feel like I'm back a square one.
Forever a work in progress!
Thanks!
ALEJANDRO
- 50 reps of anything may make u sore because the more reps u do the more muscle damage (fibres) u cause which wuill also take longer 2 recover from...they are also endurance based sets...really go to them progressions, they're far more challanging than 50 rep sets...to the point where u will only be able to do them 4 a few secs 1st time around let alone actual reps
KIMBERLY
- don't back away from challenges...a lot of people like to do wat they no how 2 do and wat's easy 2 do but it's always and mostly isn't the best and optimal way...at 1 pt smith machine wood have been challenging but now they aren't...the same will hold for db then bb squats...best leg exercise is 1 leg squats with back foot elevated behind u...look up bulgarian split squats
- 50 reps of anything may make u sore because the more reps u do the more muscle damage (fibres) u cause which wuill also take longer 2 recover from...they are also endurance based sets...really go to them progressions, they're far more challanging than 50 rep sets...to the point where u will only be able to do them 4 a few secs 1st time around let alone actual reps
KIMBERLY
- don't back away from challenges...a lot of people like to do wat they no how 2 do and wat's easy 2 do but it's always and mostly isn't the best and optimal way...at 1 pt smith machine wood have been challenging but now they aren't...the same will hold for db then bb squats...best leg exercise is 1 leg squats with back foot elevated behind u...look up bulgarian split squats
No workout again tonight - we were asked to help some neighbors get ready for a picnic they are having this weekend - put up tents, etc.
I get a really negative attitude when something keeps me from working out. Almost anti-social? Other people don't understand why I feel that way.
Tomorrow, upper and cardio. No matter what!
I get a really negative attitude when something keeps me from working out. Almost anti-social? Other people don't understand why I feel that way.
Tomorrow, upper and cardio. No matter what!