Vickie's training log - The Metamorphosis begins

[Celestialmom]

Vickie, nice progress, great thought out goals for this month, you're on a roll!
Did you decide to do the transformation challenge?

[vweers]

Yes, I did join the challenge. Figured what the heck.

I did my 30 min of light activity - that was a challenge not to push it hard. lol

Push- ups:
20
15
15
12
17 (woohoo)

They were much easier for me today, not sure why. On to week four finally!!!

[vweers]

Here is my workout today:

Warm up -
Prisoner Squats - 10 reps
Push ups - 8 reps
Stability Ball Leg Curl - 10 reps
done a total of two times

1a - DB Squat - 1x8x20
2x8x25
1b - Stability Ball Roll out - 3x10

2a - DB Reverse Lunge - 2x8x25
2x8x30
2b - Side Plank - 3x20 sec each side

3a - DB row - 1x8x15
2x8x20
3b - Back extension on the ball - 3x10


Intervals on the Treadmill
2 min at 5.6
2 min at 3.5
for three sets
total of 20 mins

[Celestialmom]

What's a prisoner squat?

[vweers]

Originally Posted by Celestialmom

What's a prisoner squat?

Just a basic squat with your hands laced behind your head.

[Celestialmom]

Oh, how boring, lol!

[vweers]

Originally Posted by Celestialmom

Oh, how boring, lol!

can;t say they are the most exciting.


Did my 30 min of light cardio today running about 4 mph, still working on building my knee endurance up again. It was fun.

I also did my push ups today.

Week 4, day 1
16
13
13
13 (was supposed to do only 11 but couldn't remember how many)
19 (woohoo I almost did 20)

I am really excited to see my progress here. A week ago, I was really hurting to get 13 done now I am doing better. Granted even 16 can be hard but I can so tell my core is getting so much stronger. It doesn't sag as much as it was for awhile.

[GinnyLou]

Nice workout, Vickie.

[vweers]

Intermediate TT WO A

Warm up - Prisoner squats, pushups & Stability leg curls (2x)

Warm up superset:
Split squat - 1x8 - 10 lbs
DB Incline press - 1x8x10

1A - DB Split squat - 1x8x25
2x8x27.5
1B - DB Incline Press- 3x8x22.5

2A - Stability Ball Leg Curl- 3x15
2B - Push-up - 3x15

3A - Stability Ball Jackknife - 3x10
3B - DB Rear-Delt Raise - 2x10x7.5

Beginner Interval Workout A - 20 min
1 min - 7 to 7.5 mph
2 min - 3.5
for 4 sets on the treadmill

Stretching

Man, my hammies are screaming today not to mention my glutes.

[vweers]

my light 30 min day so i did it on the elliptical only because my shoulder was hurting running from my push ups. It is fine now but the jarring hurt so I went to the elliptical.


Push-ups

Week 4, Day 2
16
14
14
12
20 (I should say 19 because 20 wasn't the best form but I did make it up barely lol)

[Chloe2]

[quote=vweers;614645]

can;t say they are the most exciting.


Did my 30 min of light cardio today running about 4 mph, still working on building my knee endurance up again. It was fun.

I also did my push ups today.

Week 4, day 1
16
13
13
13 (was supposed to do only 11 but couldn't remember how many)
19 (woohoo I almost did 20)

I am really excited to see my progress here. A week ago, I was really hurting to get 13 done now I am doing better. Granted even 16 can be hard but I can so tell my core is getting so much stronger. It doesn't sag as much as it was for awhile.[/quote]

Vickie, this is how I was feeling too with the pushups. Saggy. My lower back bothered me a lot. Did you do any extra ab exercises or anything? I haven't, but this week my back feels better/stronger although not perfect yet.

[vweers]

[/quote]

Vickie, this is how I was feeling too with the pushups. Saggy. My lower back bothered me a lot. Did you do any extra ab exercises or anything? I haven't, but this week my back feels better/stronger although not perfect yet.[/quote]

Not too many extra but I did work specifically on some lower back excercises. I also started Turbulence Training and it incorporates a lot of core in the workout which I think helped a lot.

[vweers]

Finally getting to update my log - very busy week - between Preschool and 1st grade, I think I will forever be driving or volunteering.

Sunday- I did a 30 min run for my light workout day

Monday: got to the gym for my 4th workout
Intermediate WO-B
1A -DB Squat
1x8x25
1x8x27.5
1x8x30
1B - Stablility Ball Rollout - 3x8

2A- DB Reverse Lunge
1x8x25
2x8x30
2B - Side Plank 3x20 on each side (think I will increase to 30 sec next workout)

3A DB/BB Bent over Row (couldn't get the bench)
1x8x20 (DB)
1x8x30 (BB)
1x8x40 (BB)
3B - Back Extention on Ball - 3x10

Beginner Interval Workout B
2 min - high at 7 mph
2 min - low - 3.5 to 4 mph

for a total of 3 sets for 20 minutes


Today, Tuesday:
30 min of Elliptical (trying to take it easy on my knee)
Intervals are easy since they aren't as long but going much longer I tend to hurt more, but it is definitely getting better.


Push-up week 4, Day 3
20
15
15
15
20 (woohoo)

Now to do the exhaustion test to see if I can get to 30 non-stop to move to week 5, if i don't I will just repeat week 4. Which is fine with me. That is tough work, push-ups.

[vweers]

Intermediate Workout A5:

1A - DB Split Squat
2x8x27.5
1x8x30
1B - DB Incline Press
2x8x22.5
1x8x25

2A - Stability Ball Leg Curl
3x15
2B - Push - ups
3x 15

3A - Stability Ball Jackknife
3x10
3B - DB rear delt raist
1x10x5
2x10x7.5

20 min intervals
7 mph - 8/10 1 min
3.5-4 mph - 3/10 2 min
4 sets


9-11 (still gets me to write that date. )
I did 30 min on the elliptical since my knees were sensitive (not sore from PT yesterday)
Also did my exhaustion test for the 100 push-up challenge and didn't make it to 30 - only got to 24 (which is still huge for me) so I will repeat week 4.

[vweers]

Intermediate TT WOB #6

Warm-ups
Prisoner Squat 2x10
Push-ups 2x8
Stability Ball Leg Curl 2x10

DB Squat on a Bosu Ball -
1x8x10
1x8x15
1x8x25
(I cut back on the weight to make sure I could balance on the Bosu ball and found that the more weight I had, the better I was )

Stability Ball Rollout
3x8

DB Reverse Lunge
1x8x25
2x8x30

Side Plank
3x30 sec on each side

DB Row
1x8x25
2x8x20 (had to back off so I could keep better form)

Back Extension on Ball
3x10


Intervals on Treadmill:
2 min 7/10 - 6.5 mph
2 min 3/1- - 3.5 mph
for a total of 3 set

[GinnyLou]

Hey there, Vickie!

Your push ups look great! Keep up the good work, you are doing SO well on your own! I'm super impressed.

[vweers]

Oh yea, forgot to mention -

I go in next week for a follow up with my Trainer. So he is going to do my weight & my Body fat then do an assessment to see how I am doing. I do it on Tues evening. Can't wait.

[vweers]

I did 30 min on the Stair mill today along with some of my Physical Therapy exercises today.

Then restarted my week 4 of push ups

Week 4, Day 1
16
13
13
13 (thought this was 13 but was supposed to be 11)
20

[vweers]

Well, did my 30 min of light exercise today.

most was on the Stair Mill but my knees started to hurt so finished up the remainder in the elliptical.

My 30 min yesterday was all on the Stair Mill (hence probably the reason my knees were sore today) lol


I will be having an assessment done by my previous trainer on Tues so am anxious to see how well I am doing. He will do body fat, weight and then some assessment on my exercise abilities. I am also starting to do to do intermittent fasting starting tomorrow. The deficit thing was just not working for me so wanted to do this, I have done something similar before so thought I would try it again. I pray it works because I am really wanting to get my body fat down and have some stubborn belly fat (and sag, hard to know how much sag it is). Probably more than you wanted to know

Also I will try to catch up on the logs but we are doing a party for our Pastor in the coming weeks and I am in charge of getting the Scrapbook done so I will be busy digi-scrapping and won't have much time for posting except workouts. I will try check in as much as I can.

[vweers]

My workout from yesterday - forgot to put it in:

Work out A of Intermediate

warmup (of course )

1a - DB Split Squat
1x8x27.5
2x8x30 (tweaked my wrist holding those might have to go back down but we will see)

1b - DB Incline Press
3x8x25

2a- Stablility Ball Leg curl
3x15
2b - Push-ups
3x15

3a - Stability ball Jackknife
3x10
3b - DB Rear Delt Raise
1x10x7.5 (these are just hard for me to do the heavier weights still)
2x10x5


Today I have my Body fat done & assessment done so unless that isn't 30 mins worth of stuff - I will just get my 30 min done afterward.

[vweers]

tues: Assessment & Body fat done - I gained but I am sure it was due to my period but my body fat went up too. I have been good. Oh well. We did a Cross Fit workout that kicked my butt and I impressed my trainer with how well I did my push-up He was happy with my strength improvements. Now just ahve to get that stupid nutrition under some sort of control or at least figure it out.


Wed:
Intermediate Workout B
1a- DB Squat on a Bosu ball -
2x8x27.5
2x8x30
1b - Stability Ball Rollout
3x18

2a- DB Reverse Lunge
2x8x27.5
1x8x30
(having a hard time with balance on this one today)
2b - Side Plank
3x30 on each side

3a - DB Row
1x8x20
2x8x25
3b - Back Extension on the Ball
3x10

20 min intervals
2 min - 7 mph
2 min - 3.5 mph
3 sets

Thurs - 30 min on elliptical

Fri-
Intermediate Workout A
1a- DB Split squat
3x8x30
1b - DB Incline press
1x8x25
2x8x20 (really tweaked my right wrist badly putting the 25 lb weight down so had to go lighter for the rest)

2a - Stability Ball Leg Curl
3x15
2b - Push-ups
3x15

3a -Stability Ball Jackknife
3x10
3b - DB Rear Delt Raise
1x10x5
1x10x8

Interval workout B
1 min - 8 mph
2 min - 3.5- 4 mph
4 sets for a total of 20 min

I have also began the Eat Stop Eat (intermitant fasting 2x a week) Seeing if I can get the ball rolling on this fat loss. So far so good, with water retention I am not sure about my weight but we will see after that stupid witch leaves.

[vweers]

Finally time to post my workouts - Can't believe I am finished with the Intermediate already. Time flies - don't feel i have made the progress I had hoped for but am excited to start a new program and continue one.

Monday:
Workout B
1a - DB squat
3x8x30
1b - Stability Ball Rollout
3x8

2a - DB Reverse Lunge
1x8x25
2x8x30
2b - Side Plank
1x30 sec
2x40 sec

3a - DB Row
3x8x25
3b - Back Extension on the Ball
3x10

Intervals

Wed:
Workout A
1a - DB Split Squat
3x8x30
1b - DB Incline Press
3x8x25

2a- Stability Ball Leg Curl
3x15
2b - Push-ups
3x15

3a - Stability Ball Jackknife
3x10
3b - DB Rear-Delt Raist
3x10x5 (couldn't find the 7.5 and the 10's were too much)


Fri. (today):
Workout B
1a DB Squat
2x8x30
1x8x32.5
1b - Stability Ball Rollout
1x8
2x10

2a - DB Reverse Lunge
2x8x30
1x8x25 (was having a hard time with balance today on this one)
2b - Side Plank
1x30 sec on each side
2x40 sec on each side

3a - DB Row
2x8x25
2x8x20 (my muscles around my elbows were extremely sore so I reduced weight so I wouldn't damage it)
3b - Back Extension on Ball
3x10

Intervals (man, was I pooped today)


I did my 30 min of light exercise on my off days and will do so tomorrow and Sunday too.

I am considering doing some BW circuits on my off days because I am really getting tired of the elliptical and treadmill for my 30 exercise on the off days. That is okay, right? Just really want to get this Body fat off. Changing to ESE has really helped in the diet area and anticipate seeing some good results in the numbers going down.

[lorigaud]

Hey Vickie... haven't been around much lately but wanted to check in with you. Your workouts look great... you're doing much better without your trainer than I am LOL! Awesome job with the push-ups!

I might have to look into the ESE stuff... I'll be anxious to hear more about it from you. Food control is definitely my biggest issue. Ugh.

[vweers]

Originally Posted by lorigaud

Hey Vickie... haven't been around much lately but wanted to check in with you. Your workouts look great... you're doing much better without your trainer than I am LOL! Awesome job with the push-ups!

I might have to look into the ESE stuff... I'll be anxious to hear more about it from you. Food control is definitely my biggest issue. Ugh.

Thanks, Lori. I like the ESE stuff still not seeing much movement in the scale but I am not obsessing like I was over what I eat. I still eat pretty clean but need to do better so I can balance what I am eating better. Thinking I am eating way too much starchy carbs right now. Need to back off again and see if that helps. the workouts have been nice, it is nice to be following a program otherwise I would be aimless.

[Chloe2]

Just catching up on your log. Looking good in here. You are doing great on your own!

[karenmc6]

good for you, joining the tt challenge! looks like you're doing great with your workouts. i've been hearing lots about intermittent fasting - i look forward to hearing how it works for you.

[vweers]

Original TT from manual:
Warm- up
Y-Squat 12 reps
Close Grip Pushups - 8
Forward Lunge - 6 rep per side

Superset warmup
BB RDL - 1x8x20
Bench press 1x8x45 (just bar)

Workout A
1a - BB RDL
1x8x40
1x8x60
1x8x70
1b - Bench Press
2x8x50
1x8x55

2A - DB Reverse Lunge
3x8x27.5
2b- DB 1-Arm Standing Shoulder press
3x8x15

Beginner 6 min AB Circuit -2x
1) Plank - 20 sec
2) Bird Dog - 5 rep per side
3) Mountain Climber - 5 rep per side
4) Side Plank - 10 sec per side
5) Elevated Pushup - 5 rep per side



Advanced Interval Workout A
30 sec 9/10 - 9 mph
90 sec 3/10 -3.5-4 mph
6 sets for 20 min

[vweers]

I did Workout B of the Original TT yesterday - here it is

1a- Squat (with DB)
3x8x27.5
1b - DB Pullover
1x8x15
2x8x17.5

2a - DB Split Squat
1x8x27.5
2x8x30

2b - Stability Ball Ab Curl-up
2x15
1x20

3a - DB Row
2x8x25
1x8x27.5
3b - Mountain Climber
3x12 on each side (will probably increase that to 15 to 20 on each side next workout)

6 min AB Beginner/Intermediate System 2
1) Mountain Climber 10 per side
2)Side Plank 20 sec per side
3) Elevated Plank 20 sec per side
did it 2 times

Advanced Interval Workout B
60 sec - 9 mph
60 sec - 3.8

6 sets for 20 min
I was pooped after this workout. lol Plan to do AB set 3 on Friday

today I have my youngest 5th birthday party so not sure if I will get to the gym for my 30 min but I might try a Body Weight Circuit for that to see if I can get it in today.

[fengshway]

vickie, are you doing leigh's challenge? you should start a thread for those on this board who are doing it. you are doing gggreat!

[vweers]

no thought about it but doing the Turbulence training challenge so can't do both. Sounded intriguing though.