1/7/09 Chest
Wide Grip Barbell Chest Press 12x3 55/55/55
DB Pec Flys 12x3 15/15/15 (DB) Knee Dominant
Power Squats 12x3 45/55/55 (Barbell)
Front DB Lunges 10x3 (ech leg) 15/15/15 Hip Dominant
Deadlifts 12x3 45/55/65 (Barbell)
Swiss Ball Hamstring Curls 12x3 BW Biceps
Hammer Curls 12x3 15/15/15 (DB)
21s 3sets 10/10/10 (DB) Shoulders
Arnold Presses 12x3 10/10/10 (DB)
Lateral Raises 12x3 8/8/8 (DB) Triceps
Overhead Extension 12x3 10/10/10 (DB)
Cable Press Down 12x3 30/30/30 Back
Standing Straight Arm Lat Pull Down 12x3 30/30/30
2 Point DB Row 12x3 20/20/20 Abs
Jacknifes 12x3 BW
Crunches 12x3 BW
~ Food has been really good today. I don't have much to complain about in that regard. Workout was really good also. Today has been 100% compliance day. 0 diet soda, 0 caffiene, fruit/veg/protein at every meal, and no sweets. Yay
Today is cardio day... fun. I am 1/2 debating on going back to 30min of HIIT than running 5-7miles. I love to run outside for 5-7 miles, but the winter is unbearable and I can only tolerate my treadmill for only so much longer. I honestly do not want that to inhibit my motivation. So HIIT or Long Run today, Any opinions would be great.
Hi there! Just stopping by to say that I TOTALLY hear you on the diet compliance being the big issue... that's the main thing for me too. Workouts... no problem. Food.... problem. It sounds like we have a lot of similar goals in terms of food though... I just cut out diet soda myself this week (I'm on Day 4) and I just started the Zone diet per recommendation of my trainer... so I'm really eating clean also. I just started yesterday, of course.
Anyway... welcome to the forum! Oh... and personally, I'd go for the HIIT. I enjoy that when I do it, much more so than running that distance.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I'd just go with whatever you feel like at the time. I'm all about finding whatever you enjoy and keeps you motivated -- or at least not growing hatred for it.
I can't see the video at work . O well, I read online that its recommended to start off with 60s/120s intervals for at least 6-8x. Lets see how it goes...its been a while (about 2months) since I have officially done HIIT.
i gotta admit, i need a bit of chocolate most everyday. hubby had a bunch of coupons for free "bliss" (my favorite!) so i got about eight packages for christmas. i'll have one or two a day at 35 cals each. i find that i can resist most everything else, tho the smell of brownies baking can send me over the edge!!
good job with the diet soda and the water! i've got my diet dr. pepper habit pretty well managed - fewer than one a week nowadays, but i still can't seem to drink enough water!!
Great job with the intervals! I thought about doing a HIIT workout today, but just didn't have it in me...
Quote:
Originally Posted by karenmc6
i gotta admit, i need a bit of chocolate most everyday. hubby had a bunch of coupons for free "bliss" (my favorite!) so i got about eight packages for christmas. i'll have one or two a day at 35 cals each. i find that i can resist most everything else, tho the smell of brownies baking can send me over the edge!!
More power to you, Karen... I can't control myself AT ALL around bags of chocolate. One or two a day would become the entire package in 2 days... *sigh*
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I'd just go with whatever you feel like at the time. I'm all about finding whatever you enjoy and keeps you motivated -- or at least not growing hatred for it.
i gotta admit, i need a bit of chocolate most everyday. hubby had a bunch of coupons for free "bliss" (my favorite!) so i got about eight packages for christmas. i'll have one or two a day at 35 cals each. i find that i can resist most everything else, tho the smell of brownies baking can send me over the edge!!
good job with the diet soda and the water! i've got my diet dr. pepper habit pretty well managed - fewer than one a week nowadays, but i still can't seem to drink enough water!!
MMM Blisss... Yes my favorite are Dark Chocolate Hersheys Truffles. They have about the same amount of calories, but sometimes if I start I can't stop. I need to learn some moderation. Eating sweets 2x week is a huge accomplishment for me. Yea, nixing the Diet Soda has done wonders for my bloating, no more bloating and hand swelling from the sodium in diet soda.
Nice intervals, especially for so many. Where are you getting your weight workouts from, or do you make them up yourself?
I am a runner...for some reason I tell myself that intervals are nothing compared to a 6mile run...short, sweet, fast and gets the job done.
I make my own weight workouts and tend to switch them every 4-6 weeks. I pulled some exercises from Power Training and NROL4W. I added the arm exercises b/c I had no arm definition and Dos said its okay to add extra.
I am debating on weights, rest or cardio. Lets see where my heart takes me today. Tomorrow is a scheduled weight day, so I might just do some steady state on the stepmill or treadmill for today. I hope everyone has a great weekend!!
Hi there! I just wanted to say good luck in the challenge, albeit a little late. I am trying to get caught up on all the new logs! (new for me anyway)
Starting this week I have switched my two day a week steady state 3.5 mile treadmill run days to interval days. I do something similar to what you posted above. I hate the treadmill so this really helps make the time go by faster. Its weird to give up that steady state stuff for me because somehow I feel like I "need" to do it. I also love running outside but can't stand the treadmill, but have to deal with it for a few more months until it warms up a little, like even in the 20's!
I hear ya on the sweets, too. I budget in some kind of dark chocolate at least once a day, usually after dinner. I have cut way back, but have a hard time giving it up completely.
i gotta admit, i need a bit of chocolate most everyday.
Me too! Not always chocolate but some sort of sweet. I've been cutting back as well, but sometimes that little bit can be a good fix.
Eating too much sugar is such a weakness of mine, and I've been steadily trying to change my habits over the past few months. It's taken a while, but I actually like plain yogurt now, for example.
I might have to try this workout! I LOVE HIIT!!! So you're a runner?? I have some other HIIT workouts that I have found in some of my magazines...I'll have to look for them and I can share w/ you.
i find that i can resist most everything else, tho the smell of brownies baking can send me over the edge!!
Mmmm, brownies! Can't the smell of brownies baking send everyone over the edge?
Quote:
Originally Posted by caitedid4
I make my own weight workouts and tend to switch them every 4-6 weeks. I pulled some exercises from Power Training and NROL4W. I added the arm exercises b/c I had no arm definition and Dos said its okay to add extra.
I do that now, too. Pretty much what Leigh and several others that I've read articles/books from say, too.
This forum hasn't worked for me in 2days...I am soo behind lol.
Quote:
Originally Posted by beesknees
Starting this week I have switched my two day a week steady state 3.5 mile treadmill run days to interval days. I do something similar to what you posted above. I hate the treadmill so this really helps make the time go by faster. Its weird to give up that steady state stuff for me because somehow I feel like I "need" to do it. I also love running outside but can't stand the treadmill, but have to deal with it for a few more months until it warms up a little, like even in the 20's!
I hear ya on the sweets, too. I budget in some kind of dark chocolate at least once a day, usually after dinner. I have cut way back, but have a hard time giving it up completely.
I do agree that treadmill intervals are much more tolerable. I am actually on my way to do some hills on my treadmill in a bit.
Quote:
Originally Posted by FrancoiseUK
Eating too much sugar is such a weakness of mine, and I've been steadily trying to change my habits over the past few months.
This is my weakness, but I have been doing well & in moderation. I find that its the hardest when I am at my boyfriends house. His parents eat too much sugar and carbs and its all they serve. i can't be rude, so I eat a little in moderation.
Quote:
Originally Posted by wannabefit83
I might have to try this workout! I LOVE HIIT!!! So you're a runner?? I have some other HIIT workouts that I have found in some of my magazines...I'll have to look for them and I can share w/ you.
Any running workouts you find send them my way!!! I would totally love that.
Quote:
Originally Posted by Karen411
Mmmm, brownies! Can't the smell of brownies baking send everyone over the edge?
The smell of brownies and melting icing on cupcakes...mmm...
Please, teach away lol. It worked when we first started dating...blah blah I'd say my stomach hurts. But now well its a different story, hard to explain, but yea I need to find a nice way to say no thanks to anyone who serves stuff that doesn't adhere to healthy living.
1/12/08
Workout was kind of different. I ran into a trainer I knew at the gym and he showed me a few body weight exercises to strengthen my hips and hamstrings for running purposes (i.e. prevent knee pain).
Knee Dominant
Power Squats 12x4 45/55/60/65
Bul. Split Squats 10x3 (ech leg) 45/45/45 Hip Dominant
Good Mornings 12x3 45/55/55 Chest
DB Chest Press 12x3 20/20/20 (db)
Overhead DB Pullover 12x3 25/25/25 Back
2pt DB Row 12x3 (ech arm) 20/25/25
Reverse Flys 10x3 DB 10/10/10 Shoulders
Shoulder Press 10x3 20/20/20 (db)
Lateral Raise 12x3 10/10/10 (DB) Arms
Tricep Extension 12x3 (ech arm) 10/10/10 (DB)
30s (LOL not 21s) 3 sets 10/10/10 (DB)
Now for the trainer's workout Hamstring Concentration 2sets of 20 [on knees, with torso upright, lean upper body forward & down towards mat concentrating on hips & hamstrings, hold for 2sec] 1 Leg Bridge 2 sets of 10 ech leg [on back in supine position, one leg elevated extend hips into bridge position, hold 10sec] 1 Leg Standing 1 set 30sec ech leg [standing, one leg in air hold in airplane position for 30sec] Double Leg Stretch 3 sets of 30sec [on back legs raised off ground abt 3inchs and arms up in air focusing on abs] Jacknifes 3 sets of 10 Swiss Ball Crunches 3 sets of 10 Kneeling Arm/Knee Crunch 2 sets of 20 ech leg [Pilates based, on knees stretch out opposite knee and arm, then crunch those respective arms intogether]
I honestly don't know any names of the exercises, but its easy for me to describe them for a mental reminder. The same trainer wants to work out with me on Thursday to show me some more functional training exercises, which should be fun. It might be nice to add that into a 4th day of training.
As for the food pushers, why not tell them, "Thanks, but I had a late lunch and I'm not very hungry, can I take some home though? I really hate to miss out on that wonderful ________" Then toss the doggy bag they give you when you get home!!! Saying "No" but "it looks so good, can I take some with me for later" seems to blunt the comments about your diet, or need to diet, or the constant "oh, go ahead... one wont kill you!" that they sometimes dish out.
Also, "that looks really good, but lately I've been having trouble digesting (insert whatever here - dairy, etc), so I'm going to pass this time." Then just stick with the protein/veg foods that they are offering.
It sounds like we have a lot of similar goals in terms of food though... I just cut out diet soda myself this week (I'm on Day 4) and I just started the Zone diet per recommendation of my trainer... so I'm really eating clean also. I just started yesterday, of course. 
. Time for my HIIT search...lol
. O well, I read online that its recommended to start off with 60s/120s intervals for at least 6-8x. Lets see how it goes...its been a while (about 2months) since I have officially done HIIT.
The same trainer wants to work out with me on Thursday to show me some more functional training exercises, which should be fun. It might be nice to add that into a 4th day of training.
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