FITNESS ASSESSMENTS.
5 pounds
1.1% body fat
3.5 inches
I am pretty happy with these results! After my last assessment that I listed on here (not sure why I didn't pose the one from six weeks ago...probably because I was not happy about them), I am doing well! I originally hit my 17.1% body fat goal, which was reached by working out 4 hours a day, 7 days a week for that Biggest Loser challenge. When I cut that back to 2 hours a day, 5-6 days a week and bumped up my caloric intake, I immediately gained 10 pounds, 4 inches, and 2.2% body fat (ugh).
I am now losing at a rate that I can maintain, both physically and mentally. I can enjoy being at a BBQ with friends, have a couple drinks on occasion and still keep my eye on the prize!! Now...progress will be, as it should be, slow and steady!!
Saturday, June 25, 2011
Thursday, June 23, 2011
Day 539
AB BLASTER.
Hop on a treadmill. Incline up to 12, speed no less then 5.0 (I was able to do 5.5) for one minute. Hop off, in high plank position, stationary spiderman, set of 12 with your left leg, and 12 with your right leg. Repeat both for three full sets.
On your mat, on your back, cross crunches...20 on your left, 20 on your right. Full sit ups, set of 20. Repeat for three full sets.
Hop on treadmill, incline at zero, speed no less then 9.0 (I did 9.5), sprint for 1 minute. Go to the mat, V/N's, set of 20 then hold that last one as far stretched as you can for 30 seconds. Repeat for three full sets.
On the treadmill, up the speed, I only up'd it to 9.7 then ended up lowering it to 9.6, sprint for one minute. On your back on the mat, low plank for one minute. Repeat for three full sets.
Set of 5 leg lifts, on the 5th hold for 15 seconds, another set of 5, another hold for 15 seconds, then another 5 and a hold for 15 seconds. Scissors, set of 30 with the first 10 being extremely slow, the last 20 being quick. Repeat for three full sets.
On your left side ONLY, legs off the ground, side crunch, set of 15. Still on left side, side plank, hip raises, set of 15 then hold for 15 seconds. Repeat on left side, but with sets of 10 and hold for 10 seconds. Then repeat once more for a set of 5 and hold for 5 seconds. Repeat with the right side.
Prior to the workout, I did 45 minutes on the eliptical.
Hop on a treadmill. Incline up to 12, speed no less then 5.0 (I was able to do 5.5) for one minute. Hop off, in high plank position, stationary spiderman, set of 12 with your left leg, and 12 with your right leg. Repeat both for three full sets.
On your mat, on your back, cross crunches...20 on your left, 20 on your right. Full sit ups, set of 20. Repeat for three full sets.
Hop on treadmill, incline at zero, speed no less then 9.0 (I did 9.5), sprint for 1 minute. Go to the mat, V/N's, set of 20 then hold that last one as far stretched as you can for 30 seconds. Repeat for three full sets.
On the treadmill, up the speed, I only up'd it to 9.7 then ended up lowering it to 9.6, sprint for one minute. On your back on the mat, low plank for one minute. Repeat for three full sets.
Set of 5 leg lifts, on the 5th hold for 15 seconds, another set of 5, another hold for 15 seconds, then another 5 and a hold for 15 seconds. Scissors, set of 30 with the first 10 being extremely slow, the last 20 being quick. Repeat for three full sets.
On your left side ONLY, legs off the ground, side crunch, set of 15. Still on left side, side plank, hip raises, set of 15 then hold for 15 seconds. Repeat on left side, but with sets of 10 and hold for 10 seconds. Then repeat once more for a set of 5 and hold for 5 seconds. Repeat with the right side.
Prior to the workout, I did 45 minutes on the eliptical.
Saturday, June 4, 2011
Day 520
WEIGHT TRAINING.
20 yards and back, high knees, twice. 20 yards and back, butt kickers, twice. 20 yards and back, forward bear crawls. 20 yards and back, backward bear crawls.
Bent over rows with the bar, set of 12. I used a 45lb bar with 25lb plates. 20 push ups. Repeat for four full sets.
Grab medium dumbells (I used 20lb'ers), alternating curls, set of 20. With two resistance bands hanging off a pull up bar, place feet inside the handles, get in high plank position and pump feet for a count of 50. Repeat for four full sets.
Military press with the bar (again, I used the 45lb bar with 25lb plates)...if this is HEAVY, do only six...or lower the weight so it is heav(ier) for you and do a set of 10. Bear crawls about 15 yards and back, with weights (I used 20lb'ers). Repeat for three full sets.
Barrel rolls...run 10 feet, barrel roll to the right, run 10 feet, barrel roll to your left, etc...4 one direction, 4 back. With 20lb dumbells, Renegade rows, set of 30. Repeat for two full sets.
With a bar, (I used the 25lb bar), standing upright, palms in, grab the bar, keeping arms straight, swing down with to the left, then center, then down to the right. Set of 20. One set.
Holding same bar, same way, lift straight up until both arms are straight, as if you are trying to hit the ceiling. Set of 15, three sets.
Pull ups. Sets of 5, use help with a resistance band at your feet or with a partner. Three full sets.
Afterward, ran a quick 1.5 miles.
20 yards and back, high knees, twice. 20 yards and back, butt kickers, twice. 20 yards and back, forward bear crawls. 20 yards and back, backward bear crawls.
Bent over rows with the bar, set of 12. I used a 45lb bar with 25lb plates. 20 push ups. Repeat for four full sets.
Grab medium dumbells (I used 20lb'ers), alternating curls, set of 20. With two resistance bands hanging off a pull up bar, place feet inside the handles, get in high plank position and pump feet for a count of 50. Repeat for four full sets.
Military press with the bar (again, I used the 45lb bar with 25lb plates)...if this is HEAVY, do only six...or lower the weight so it is heav(ier) for you and do a set of 10. Bear crawls about 15 yards and back, with weights (I used 20lb'ers). Repeat for three full sets.
Barrel rolls...run 10 feet, barrel roll to the right, run 10 feet, barrel roll to your left, etc...4 one direction, 4 back. With 20lb dumbells, Renegade rows, set of 30. Repeat for two full sets.
With a bar, (I used the 25lb bar), standing upright, palms in, grab the bar, keeping arms straight, swing down with to the left, then center, then down to the right. Set of 20. One set.
Holding same bar, same way, lift straight up until both arms are straight, as if you are trying to hit the ceiling. Set of 15, three sets.
Pull ups. Sets of 5, use help with a resistance band at your feet or with a partner. Three full sets.
Afterward, ran a quick 1.5 miles.
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