BIGGEST LOSER: GREEN TANGERINES.
Week Seven...down 2.8 pounds, for a total of 10.4%. This week was a good week, tough physically, but I had a 'large' loss for me. Results aren't in yet (I'll update when they are), so I don't know how well I did in comparison, but overall, I am really proud of myself! (Just got the stats and I am still in 11th place...told my trainer and now he is REALLY going to be killing me...ugh).
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
TOTAL: 19.1 pounds lost!!!
PLACE: 11th Overall
Friday, February 25, 2011
Thursday, February 24, 2011
Day 420
SHOULDERS, TRI'S, & SPIN.
Get on the stationary bike. Up, off the saddle, for five minutes at medium resistance. Bump up the resistance, five more minutes. Bump it to a crawl, one minute.
Grab a mat, weights (10lb & 12lb dumbells), and a step.
With 12lb dumbells, walk 20yds and back, twice while doing a shoulder press constantly. Go down for narrow push ups, set of 15. Repeat for two full sets.
Grab dumbells, alternating front raise, set of 20. Go right into kickbacks, same arm, set of 10, then switch to the other arm, 10 more. Suicide run, longest distance 20 yds away. Ride the bike for 2 minutes. Repeat for two sets.
Ride the bike for two minutes, high resistance. Grab dumbells, standing flies, set of 15. Go right into narrow press, set of 20. Sprint 20yds, sprint backwards back, twice. Repeat for three sets.
With dumbells, lateral raises, set of 15. Bench dips, set of 30. Sprints, 20yds and back, twice. Ride the bike for two minutes. Repeat for two sets.
With your dumbells in the shoulder press position, keep your left arm at a 90 degree, shoulder press the right for 7, switch and repeat with the left arm. Then together for a count of 7. Immediately, repeat for a second set.
All weights down. Arms extended, straight, a bit above your shoulders, rotate your hands in a circular motion, one minute. DO NOT LET YOUR ARMS DROP. Immediately, arms out, straight, above your shoulders, pump your hands, one minute. Shake them out for 15 seconds and repeat for a second set.
I ran 15 minutes on the treadmill, incline 3, speed 6.0 before class. After class, I did 15 minutes on the elliptical, incline 12, resistance 6, keeping my speed to 185+ mph.
Get on the stationary bike. Up, off the saddle, for five minutes at medium resistance. Bump up the resistance, five more minutes. Bump it to a crawl, one minute.
Grab a mat, weights (10lb & 12lb dumbells), and a step.
With 12lb dumbells, walk 20yds and back, twice while doing a shoulder press constantly. Go down for narrow push ups, set of 15. Repeat for two full sets.
Grab dumbells, alternating front raise, set of 20. Go right into kickbacks, same arm, set of 10, then switch to the other arm, 10 more. Suicide run, longest distance 20 yds away. Ride the bike for 2 minutes. Repeat for two sets.
Ride the bike for two minutes, high resistance. Grab dumbells, standing flies, set of 15. Go right into narrow press, set of 20. Sprint 20yds, sprint backwards back, twice. Repeat for three sets.
With dumbells, lateral raises, set of 15. Bench dips, set of 30. Sprints, 20yds and back, twice. Ride the bike for two minutes. Repeat for two sets.
With your dumbells in the shoulder press position, keep your left arm at a 90 degree, shoulder press the right for 7, switch and repeat with the left arm. Then together for a count of 7. Immediately, repeat for a second set.
All weights down. Arms extended, straight, a bit above your shoulders, rotate your hands in a circular motion, one minute. DO NOT LET YOUR ARMS DROP. Immediately, arms out, straight, above your shoulders, pump your hands, one minute. Shake them out for 15 seconds and repeat for a second set.
I ran 15 minutes on the treadmill, incline 3, speed 6.0 before class. After class, I did 15 minutes on the elliptical, incline 12, resistance 6, keeping my speed to 185+ mph.
Saturday, February 19, 2011
Day 415
FITNESS ASSESSMENTS.
I did the fitness part of the assessments today...I didn't have to do the bench press and such, so that was a bonus. I did, however, run the 1.5 mile run!! I hadn't run it since my first assessment...I was super nervous. Between all the knee troubles I have had, and still deal with, I also sprained my ankle three weeks ago...for which is STILL swollen. It has been better lately, but it still hurts, especially after workouts. Anywho...here are the results...
1.5 Mile Run: 12:35 (cut over 2:30 off my time!!)
Push Ups (2 Minutes): 48 (same)
Sit Ups (2 Minutes): 62 (up 6)
Bench Dips (2 Minutes): 51 (same)
Pull Ups (Til you drop): 9 (Up 2)
I did the fitness part of the assessments today...I didn't have to do the bench press and such, so that was a bonus. I did, however, run the 1.5 mile run!! I hadn't run it since my first assessment...I was super nervous. Between all the knee troubles I have had, and still deal with, I also sprained my ankle three weeks ago...for which is STILL swollen. It has been better lately, but it still hurts, especially after workouts. Anywho...here are the results...
1.5 Mile Run: 12:35 (cut over 2:30 off my time!!)
Push Ups (2 Minutes): 48 (same)
Sit Ups (2 Minutes): 62 (up 6)
Bench Dips (2 Minutes): 51 (same)
Pull Ups (Til you drop): 9 (Up 2)
Friday, February 18, 2011
Day 414
BIGGEST LOSER: GREEN TANGERINES.
Week Six, the mid point...down 2.3 pounds, for a total of 8.9%. I am feeling good about the rest of the competition...but, although I will continue to do my best, I do not see winning this even as a possibility. The gal in 1st, she began this at the EXACT same weight as I did and has SOMEHOW lost 30lbs already...my plan when I started this was to lose between 30-35 TOTAL!! There is this program called HCG...you eat 500 calories a day, take these hormone shots and you are suppose to lose 25lbs in 30 days...its the only logical thing that I can think of that is allowing this woman to lose this much...hmmm...guess we shall see...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
TOTAL: 16.3 pounds lost!!!
PLACE: 11th Overall
Week Six, the mid point...down 2.3 pounds, for a total of 8.9%. I am feeling good about the rest of the competition...but, although I will continue to do my best, I do not see winning this even as a possibility. The gal in 1st, she began this at the EXACT same weight as I did and has SOMEHOW lost 30lbs already...my plan when I started this was to lose between 30-35 TOTAL!! There is this program called HCG...you eat 500 calories a day, take these hormone shots and you are suppose to lose 25lbs in 30 days...its the only logical thing that I can think of that is allowing this woman to lose this much...hmmm...guess we shall see...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
TOTAL: 16.3 pounds lost!!!
PLACE: 11th Overall
Wednesday, February 16, 2011
Day 412
FITNESS ASSESSMENTS.
14 pounds
3.4% body fat
5 inches
That brings my ONE YEAR grand total to:
54 pounds
15.6% body fat
24.5 inches
My weight assessments will be held on Saturday...but because today was exactly one year at my gym with my trainers, I really wanted to know the physical changes!!!! I am sooooo HAPPY!!!!!
Best news?!?! I am currently at 20% body fat!!! That means that I am only 1% away from my goal...to be considered FIT!
14 pounds
3.4% body fat
5 inches
That brings my ONE YEAR grand total to:
54 pounds
15.6% body fat
24.5 inches
My weight assessments will be held on Saturday...but because today was exactly one year at my gym with my trainers, I really wanted to know the physical changes!!!! I am sooooo HAPPY!!!!!
Best news?!?! I am currently at 20% body fat!!! That means that I am only 1% away from my goal...to be considered FIT!
Friday, February 11, 2011
Day 407
BIGGEST LOSER: GREEN TANGERINES.
Week Five...down only .3 pounds, for a total of 7.6%. I lost again this week, but it was really hard. Between not worrying about my calories for ONE day (Super Bowl) and all this emotional stuff (Burban)...I guess I should be lucky I lost anything at all...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
TOTAL: 14 pounds lost!!!
PLACE: 14th Overall
Week Five...down only .3 pounds, for a total of 7.6%. I lost again this week, but it was really hard. Between not worrying about my calories for ONE day (Super Bowl) and all this emotional stuff (Burban)...I guess I should be lucky I lost anything at all...
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
TOTAL: 14 pounds lost!!!
PLACE: 14th Overall
Tuesday, February 8, 2011
Day 404
ECCENTRIC ABS & INTERVALS.
Warm up 10 minutes on the stationary bike.
Go right into scenic sprints (sitting on the bike seat, sprint). 6 sets, 30 second sprint, 15 second rest.
Get on a rower. 6 sets, 30 second sprints, 15 second rest.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground).
Grab a jump rope. Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground). Yes, again!
Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets. Yes, also, again!
Hang from a pull up bar, set of 10, bring your knees to your chest (do NOT swing, the idea is to remain still except for your legs coming to your chest). Set of 10 eccentric knee lifts, only on a 3-count. Repeat two full sets.
Grab a stability ball. Back raises, set of 15. Eccentric back raises, se of 10, slowly coming up to an 8-count.
I then did 45 minutes on the elliptical, 12 incline, 6 resistance, trying to keep a 185 speed average.
Warm up 10 minutes on the stationary bike.
Go right into scenic sprints (sitting on the bike seat, sprint). 6 sets, 30 second sprint, 15 second rest.
Get on a rower. 6 sets, 30 second sprints, 15 second rest.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground).
Grab a jump rope. Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets.
Grab a mat. Leg lifts. Set of 15. Then eccentric leg lifts (starting with your legs in the air, slowly lower your legs to an 8-count, not letting your feet touch the ground)...set of 10. Set of 25 full sit ups, then right into a set of 15 eccentric sit ups (start in sitting position, slowly lower to an 8-count then sit back up, okay to complete the sit up by touching the ground). Yes, again!
Sprints for 30 seconds (I did these on the bike), then 30 second jump rope. Three full sets. Yes, also, again!
Hang from a pull up bar, set of 10, bring your knees to your chest (do NOT swing, the idea is to remain still except for your legs coming to your chest). Set of 10 eccentric knee lifts, only on a 3-count. Repeat two full sets.
Grab a stability ball. Back raises, set of 15. Eccentric back raises, se of 10, slowly coming up to an 8-count.
I then did 45 minutes on the elliptical, 12 incline, 6 resistance, trying to keep a 185 speed average.
Saturday, February 5, 2011
Day 401
WEIGHT TRAINING.
Used 15 pound dumbells, lunges and curls, 20 yards and back.
3 sets of 10, chest press. Only used a 10 & 5 pound plate on each side with the 45 pound bar.
3 sets of 10, squats. 45 pound plates with the 45 pound bar.
Repeat lunge curls, 20 yards and back.
With 20 pound dumbells, squat, then as you are standing go right into a curl, and once standing shoulder press, set of 15. Squat walk with 35 pound dumbell, keep dumbell high at your chest, 20 yards and back. Repeat twice.
15 pound dumbells, front raises, set of 20. Bent over rows, set of 20. Bent over extentions, set of 12. Repeat for three full sets.
Grab a stability ball, 20 dumbells, butterflies, set of 15. Sitting on the wall, rows, set of 12. Repeat for three full sets.
Small lap.
I then went and did sprints on the treadmill, incline varied from 10-15, speed varied from 8.6 to 9.0. Sprinted 30-60 seconds, rested for 30 seconds...stayed on for only 15 minutes.
Used 15 pound dumbells, lunges and curls, 20 yards and back.
3 sets of 10, chest press. Only used a 10 & 5 pound plate on each side with the 45 pound bar.
3 sets of 10, squats. 45 pound plates with the 45 pound bar.
Repeat lunge curls, 20 yards and back.
With 20 pound dumbells, squat, then as you are standing go right into a curl, and once standing shoulder press, set of 15. Squat walk with 35 pound dumbell, keep dumbell high at your chest, 20 yards and back. Repeat twice.
15 pound dumbells, front raises, set of 20. Bent over rows, set of 20. Bent over extentions, set of 12. Repeat for three full sets.
Grab a stability ball, 20 dumbells, butterflies, set of 15. Sitting on the wall, rows, set of 12. Repeat for three full sets.
Small lap.
I then went and did sprints on the treadmill, incline varied from 10-15, speed varied from 8.6 to 9.0. Sprinted 30-60 seconds, rested for 30 seconds...stayed on for only 15 minutes.
Friday, February 4, 2011
Day 400
BIGGEST LOSER: GREEN TANGERINES.
Week Four...down 4 pounds, for a total of 7.5%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
TOTAL: 13.7 pounds lost!!!
PLACE: 12th Overall
Week Four...down 4 pounds, for a total of 7.5%. I lost again this week!! Woohoo!!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
TOTAL: 13.7 pounds lost!!!
PLACE: 12th Overall
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