Hey everyone. I figured since I am the newbie out here looking for real fitness advice that it would be motivating to put my workouts up here for everyone to see.
31 yr old woman
5'7 137 lbs
Runner for about 3 solid years, recently took up the Abs diet but mostly looking to be healthier and lose about 4-5 lbs. If more muscle comes, I may increase that goal. Feel free to offer advice as you like!! I LOVE FITNESS!!!
Welcome! You'll find lots of good advice here. It's helpful to read other people logs as well. You'll be surprised what you'll learn from them. And keeping a log is good for accountability.
My goals are ever changing but I say down to 133 lbs to start. Lose the body fat. I was measured but I don't believe I have 14% at my size. My waist is 28 inches.
Yesterday I did 1 warm-up lap (1/4 mile track), 1.5 miles sprinting the straight ways and walking half the curve, jogging the rest. Then finished with 1 more mile and a stretch.
I hate working out in the morning because I feel like I am famished all day. I walk around grazing like Bessy the cow.haha.. but a necessary evil in the AF. Which reminds me... another goal is to max my pt test. Here's what I need:
1.5 miles in under 10:51, waist measured at 29 or less, 46 pushups in 1 min and 45 situps in 1 min.
My best run is 11:30 which I did about a month ago. Waist is good, not great, would like more safe-space, pushups I say no but not sure today, and situps good.
So today's workout:
Abs: I always start with 100 folding chairs (balance on my butt back up, legs up, moving out and in like a chair) to engage my abs
Rep/Set
Negative crunch 10X1
Weighted crunch 10 lb 12X1
Seated crunch 10X1
Saxon Side Bend 20 each side X1
Side Jacknife 10 each side X1
Supermans 20X1
Squats dumbell total 30 lbs 10X4
Bench press dumbell total 30 lbs 10X4
Military press dumbells total 30lbs 10X4
Upright row dumbells total 30 lbs 10X4
Triceps kickback 15 lbs each arm 10X4
Biceps curl 15 lbs each arm 10X4 (real tough to finish 4)
Pulldowns modified to a bent over row 15 lbs each arm 10X4
Leg Extensions Machine 50lb 10X4
Leg curls machine 60lb 10X4
Back Lunges bodyweight 10X4
Plie Squats bodyweight 10X4
Legs were JELLO!
That's it for today. Now it's feeding time. Gonna stick with 1400 calories clean eating 6X a day for now. Gaining weight but probably water as it's 2 lbs. Up to 139 this AM.
Hmmm.....that's quite the workout. Have you ever given The New Rules of Lifting for Women a look-see?
Also, if you are at 14% BF, then you are already uber ultra-lean....like ready-for-the-stage-lean! And, you should be eating more than 1400 calories, as you don't really have any fat you can afford to lose.
I was looking to see if I can get a copy of NROL. I don't trust the body fat measurement I have a belly. I will have to put up a picture. Ugh although I am not thrilled at the idea I have 2 weeks of Abs Diet left so after that. I have attention defecit too so I would dive into another program haha. What do you think about the weight? Is that normal for women? I am lifting what I feel like I can (except the bent-over row) I could probably go up a notch there. Any suggestions are appreciated! And CUTE DOG!
Watch that video. It will give you a much better idea.
I'm not sure what weight you are talking about.....your body weight or what you are lifting. But, either way the answer is the same. Everyone is different. Doesn't matter what you weigh, it only matters what you look like, what your measurements are, what your bodyfat is. Everyone is different. As far as what you lift, that's individual, too. You lift what is heavy for YOU.
I'd try to pare down the number of exercises you do per workout - but that's just me.
Take it with a grain of salt and feel free to ignore it if you want.
Here's what I mean.
You weigh 137. You apparently can come very close to 45 pushups in a minute (since you have a goal to max your PT score you must be close at this point).
Pushups are about 2/3 of your BW - call it 90 pounds. You should probably be able to do a lot more weight with bench press than using 15 lb dbs (if that is what you meant by 30 total). If you did BP with higher weight and a barbell, you could probably lose the kickbacks entirely.
If you did a barbell military press for reps, you could probably drop the upright rows for now.
If you did a heavier set of squats (back or front) and still wanted more, you could just finish with lunges or step ups (BW or weighted). No need to do leg extensions & leg curls & plie squats in addition.
I'd probably drop 90% of your ab exercises and practice sit-ups since your PT test is situps and then add planks and side planks for stability.
Or you could just do what you are doing if it is working for you.
if you like doing that many exercises, do 'em. it's not the most efficient workout, but the gym should be your playground. also wonder about some of the weights, eg the same number of reps with the same weight for bench presses and military presses.
I honestly have no idea what I am doing in the way of how much weight to lift. That's why they are similiar. I like to go in with a game plan and look like I know what I'm doing (even though I really don't) lol. Got all the hulky AF guys around me. I will definately see what NROL has to offer.
I just picked 15s becauase all I had ever used before was 10s (the highest in the cardio area girly rack) so I thought I was a buff chick haha. The bench press makes sense at a higher weight. Thanks LisaS.
MissJane: I will check that out at home (where it's not blocked). I will look at cleaning up the routine for necessity as well. I got very little guidance in my book so I just went crazy.
I would like some inner thigh stuff though any suggestions? Thanks again guys for the help!!! Soon I will be a fellow gym-kata! Not just the girl who looks like she's gonna flip off the treadmill at 8 rpm
I watched that video Miss Jane. If I had to guess for myself I would say 14% with the calipers is not right. I would put myself at around 20. Definately not 25 and definately not 15 Thanks for that though because it does help me gauge where I am.
Picked up the NROL for Women today. Skipped to the nutrition section to see what they say about calories. I am probably low but I am going to weigh myself in a couple of days and see what's up. Smart to change on non workout days I didn't think of that.
Todays workout: weights are total with DBs
Warm up 5 min eliptical
Squats 40 Lb DB 10 Reps/4 Sets
Bench Press: ugh all I could do was the bar so 45LB 10 Reps/3 Sets
Lunges: 30LB 10 Reps/4 Sets
Bent Over Row 40 LB 10 Reps/4 Sets (not comfortable with this one. Probably dangerous with higher weight any suggestions on what to replace with or get rid of if I can)
Military Press: Stuck with the DBs, not sure on form with bar yet.. 30LB/10 Rep/4Sets
Step up: 10LB (felt like nothing but step is in cardio room) 10 Reps/2 Sets each leg
Bicep curls: 30Lb/10 Reps/3 Sets all I could do I am weak!!
Cooldown: Stairmaster 5 min
That's it! Overall more efficient. I used the bar for the first time and look forward to all the advice you can throw at me! Thanks guys.
Abs: I always start with 100 folding chairs (balance on my butt back up, legs up, moving out and in like a chair) to engage my abs
Rep/Set
Negative crunch 10X1
Weighted crunch 10 lb 12X1
Seated crunch 10X1
Saxon Side Bend 20 each side X1
Side Jacknife 10 each side X1
Supermans 20X1
Squats dumbell total 30 lbs 10X4
Bench press dumbell total 30 lbs 10X4
Military press dumbells total 30lbs 10X4
Upright row dumbells total 30 lbs 10X4
Triceps kickback 15 lbs each arm 10X4
Biceps curl 15 lbs each arm 10X4 (real tough to finish 4)
Pulldowns modified to a bent over row 15 lbs each arm 10X4
Leg Extensions Machine 50lb 10X4
Leg curls machine 60lb 10X4
Back Lunges bodyweight 10X4
Plie Squats bodyweight 10X4
Legs were JELLO!
That's it for today. Now it's feeding time. Gonna stick with 1400 calories clean eating 6X a day for now. Gaining weight but probably water as it's 2 lbs. Up to 139 this AM.
The BO row isn't dangerous. Just keep that natural arch in your back and keep your core tight. It's a good exercise.
For the step-ups, use a bench and drop the weight. Start with bodyweight only. Make sure you aren't pushing off with your non-working leg. Push thru your heel with your working leg (the leg on the bench).
Thanks MissJane. Wow... I had to stop reading to put in here..... Thanks for resisting the urge to just tell me "YOU'RE DOING IT WRONG" I am on pg 37 of NROL and wow, I feel like the last two years I have wasted a lot of time and really screwed with my metabolism. Can't thank you guys enough. I say that now... I saw the "wanna puke" after exercising comments in the NROL section. haha.
Looking at the workout I had the same thoughts as LisaS. But, I can't disagree with the TPhM (Tattooed Phat Man) either. That workout is fine if burning calories and increased endurance is your goal. And that's a fine goal. But, if it's increased strength and muscle mass I would make some changes.
As for figuring out how much weight to use, the goal is for the last rep (or reps) of the set to be difficult to complete. So, if you're lifting ten reps then the tenth rep should be difficult. If you're doing ten reps with a weight that you could lift thirty times, thats not enough weight for strength gains.
I didn't get a chance to add yesterday but I did a 2 1/2 mile run and managed to pull a 7:40 mile. Ugh killed me nearly but I could tell the increase in speed does something different to your body for sure.
Today's the off day Ahhh.. now if I can be at work and stay away from the halloween candy!! It's EVERYWHERE!! My rear end is going to be the opposite of Fun Size! haha
Monday: Warm up Eliptical Lvl 6-- 5 min
Abs: 100 folding chairs
12 traditional crunches
12 Bent Leg Knee Raises
Bridge 90 sec
Back Extension 15
Oblique extension (added a twist to back extension) 10 each side
Oblique V-up 10 each
(I know you guys gave me advice to drop a bunch of these but I am finishing 2 more weeks of the abs diet so I want to give it a fair shot
Squats 50Lb total DB 10Reps/3Sets
Bench Press (Bar only) 45 LB 10Reps/2Sets, 50 LB Bar 10 Rep/1 Set
Military Press 40Lb DB 10Reps/2Sets
Upright Row 40Lb DB 10Rep/2Set
Triceps Kickback DB 30Lb 10Rep/2Set
Biceps Curl DB 30Lb 10Rep/2Set
Bent Over Row DB40 10Rep/2Set
Leg Extension Machine 50 Lb 10R/2S
Leg Curl Machine 70LB 10/2
Cooldown: 5 min stairmaster
That's it. Probably going to drop the Leg extensions/leg curls as advised. I can see now where they stretch your legs at the joints and that would probably be bad in the future.
Overall great workout. Different kind of high than running but there is one!!
Road to???...
I have 2 weeks of Abs Diet left so after that. I have attention defecit too so I would dive into another program haha. What do you think about the weight? Is that normal for women? I am lifting what I feel like I can (except the bent-over row) I could probably go up a notch there. Any suggestions are appreciated! And CUTE DOG!
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