ATTENTION, ATTENTION, ATTENTION,
Lamonica, Sweetnes, Phat&Sassy, Simpleme, Chayil, dasweetstcypha, gateacher,Micah
and you also F.I.T.T. girl. This is in no particular order.
Thank you for inspiring me to get started on my weight loss and healthier lifestyle journey. Thank you for holding me accountable by stopping by to check in and reading my blog. I appreciate all of the support you showed when I slacked off. Thank you, for leaving encouraging words on the small exercises that I did do. Thank you for motivating me to keep going because, by reading your blog you showed me everyone struggle with starting, stopping, restarting and stopping again. All that count is we start up again.
Thank you for all the congratulation you left when I achieve a certain mile. Thank you for wishing me success and pushing me to challenging myself to do better. Thank you for sharing your ideas, allowing me into your personal space, and reading your inner most thoughts. Thank you for sharing different websites, recipes, ideas and books. With all of this, I wanted to celebrate and share with you that holding me accountable, showing support and leaving encouraging words, keeping a log of my journey led me to my success of CONQUERING THE AIRFIELD!!! Yes I reached a mile stone today. I conquered the Airfield. I ran 5 miles without stopping. Thank you for helping me achieved this goal. The things that you all have done might seems small to you but made a big deal and impact to me.You guys rock!!!
Friday, November 30, 2007
Ending this month with a BANG!!!!!!!!!!!!!!!
Today is the last month of November. My husband and I both workout with each other sometimes. At 5a.m. I wake up and my plan is to run the airfield and his plan is to go to the gym. So I'm like okay you go to the gym and I'll see you later, I'm doing the Airfield. He then decides he want to do the airfield but at 7a.m.. He claim he is tried, sore from doing squats last nights and besides it'll be warm up by then. It was 34 degrees. I decided that I'll wait on him but, we are leaving at 7a.m. no if ends about it.
Wouldn't you no it, 7a.m. came and this knuckle head had the nerves to tell me he wasn't going. I was heated. I no you didn't have me sit around here waiting on you, just so you can tell me you're not going. Then he goes into this long speech about I told you my rest day will be on Friday. Now why do he think we women don't have good memories. No you told me that you will work out twice a day in the a.m. mandatory for soldiers/ p.m. his option (he's trying to loose 23lbs)but on Friday you'll work out only in the a.m. and rest from Friday p.m. until all day Saturday.
He was kicking and screaming the whole time we drove to the airfield. I didn't care but did let him no this is the last time I'll adjust my schedule for him. Either he goes on my time or work out by himself. We get to the airfield it's now 37 degrees. He complaining that he'll stay in the car. I'm thinking man up your a SOLIDER and have been in colder and hotter weather than this. But I'm like whatever!!
He decided he'll walk. I decided that I'm running as far as I can no question about it. I started off make it around the curve, pass the library, make it around the other curve. Guess who come running and caught up with me. YES MY HUSBAND!!!!! UGH!!! He had the nerves to pass me and get in front of me. So I pass him and made it to the light. Na Na boo boo smiling to myself.
So I'm(talking to self) like okay you made it to distance you made it to last time. If you make it to the green tree you're good. After I made it to the tree, I had to start picking out objects to run to. My body was getting tired. Beside my legs and calves was hurting due, to me running at a jogging pace. Then I start visualize writing in my blog I finished the Airfield. I kept getting closer and closer picking out objects to run to.
SOOOOOO GUESS WHAT I CONQUERED THE AIRFIELD!!!!!!!!!!!!!! I RAN THE WHOLE AIRFIELD WITHOUT STOPPING!!!!!!!!!! Jumping up and down. But guess who I had to walk back to because they were no where in sight. Yep my husband. I t felt so good. Now he's all jealously because I did something he haven't done. Ran the airfield without stopping. lol
He did tell me he was very impress with me and proud of me finishing the Airfield. He also said he knew once I pass that tree and kept going, he said to himself she 's about to finish the airfield. He also thank me for getting him up to go workout. Even if he did kick and scream the whole way. Awww got to love him. He took me out to eat in honor of celebrating me conquering the airfield.
Wouldn't you no it, 7a.m. came and this knuckle head had the nerves to tell me he wasn't going. I was heated. I no you didn't have me sit around here waiting on you, just so you can tell me you're not going. Then he goes into this long speech about I told you my rest day will be on Friday. Now why do he think we women don't have good memories. No you told me that you will work out twice a day in the a.m. mandatory for soldiers/ p.m. his option (he's trying to loose 23lbs)but on Friday you'll work out only in the a.m. and rest from Friday p.m. until all day Saturday.
He was kicking and screaming the whole time we drove to the airfield. I didn't care but did let him no this is the last time I'll adjust my schedule for him. Either he goes on my time or work out by himself. We get to the airfield it's now 37 degrees. He complaining that he'll stay in the car. I'm thinking man up your a SOLIDER and have been in colder and hotter weather than this. But I'm like whatever!!
He decided he'll walk. I decided that I'm running as far as I can no question about it. I started off make it around the curve, pass the library, make it around the other curve. Guess who come running and caught up with me. YES MY HUSBAND!!!!! UGH!!! He had the nerves to pass me and get in front of me. So I pass him and made it to the light. Na Na boo boo smiling to myself.
So I'm(talking to self) like okay you made it to distance you made it to last time. If you make it to the green tree you're good. After I made it to the tree, I had to start picking out objects to run to. My body was getting tired. Beside my legs and calves was hurting due, to me running at a jogging pace. Then I start visualize writing in my blog I finished the Airfield. I kept getting closer and closer picking out objects to run to.
SOOOOOO GUESS WHAT I CONQUERED THE AIRFIELD!!!!!!!!!!!!!! I RAN THE WHOLE AIRFIELD WITHOUT STOPPING!!!!!!!!!! Jumping up and down. But guess who I had to walk back to because they were no where in sight. Yep my husband. I t felt so good. Now he's all jealously because I did something he haven't done. Ran the airfield without stopping. lol
He did tell me he was very impress with me and proud of me finishing the Airfield. He also said he knew once I pass that tree and kept going, he said to himself she 's about to finish the airfield. He also thank me for getting him up to go workout. Even if he did kick and scream the whole way. Awww got to love him. He took me out to eat in honor of celebrating me conquering the airfield.
Reflection on what I learnt this Month
Set your work out time and routine in stone. The only way you compromise this is if it's a life or death situation.
Figure out when you have the most energy and you'll figure out when the best time to work out. The A.M. is the best time for me to work out. This is when I have the most energy and is less distracted by life.
Keep moving. I don't have to workout everyday hard and long. But I need to do something even if it's nothing but 20 or 30 minutes of walking around the neighborhood. I feel so much better when I do.
I need my me time. Having my me time allows me to clear my mind. It allow me to re energize my body and spirit.
Listen to your body. If you're in pain or exhausted take a day off. It's okay to rest. Just don't get in the habit of resting too much.
Set small goals.
Remember why you started. Your whys will keep you motivated/ focus.
Get yourself a support system. They will help you at your weakest moment. They also will give you a good kick when you are just been lazy.
I need to be positive about my ABs workout. The reason I hate working on my stomach is because I've already put in my mind that I can't stand this exercise. So I need to think positive and happy thought when I work on my stomach. I need to exchange the words can't to I love working on my stomach. lol
When you get serious and make your mind up anything is attainable. But you have to be the one to make up your mind.
I leave with this quote I seen on a church billboard.
" Others can stop you temporarily . But only you can do it permanently".
Figure out when you have the most energy and you'll figure out when the best time to work out. The A.M. is the best time for me to work out. This is when I have the most energy and is less distracted by life.
Keep moving. I don't have to workout everyday hard and long. But I need to do something even if it's nothing but 20 or 30 minutes of walking around the neighborhood. I feel so much better when I do.
I need my me time. Having my me time allows me to clear my mind. It allow me to re energize my body and spirit.
Listen to your body. If you're in pain or exhausted take a day off. It's okay to rest. Just don't get in the habit of resting too much.
Set small goals.
Remember why you started. Your whys will keep you motivated/ focus.
Get yourself a support system. They will help you at your weakest moment. They also will give you a good kick when you are just been lazy.
I need to be positive about my ABs workout. The reason I hate working on my stomach is because I've already put in my mind that I can't stand this exercise. So I need to think positive and happy thought when I work on my stomach. I need to exchange the words can't to I love working on my stomach. lol
When you get serious and make your mind up anything is attainable. But you have to be the one to make up your mind.
I leave with this quote I seen on a church billboard.
" Others can stop you temporarily . But only you can do it permanently".
Saturday, November 24, 2007
Week 4
Nov 25- Nov 30th
Sunday: I decided that I'll make it a rest day since my body is aching. Mostly it's my legs. Considering I haven't had a rest day ,I figure today would be a perfect day to take advantage of resting, relaxing and stretching. My body is feeling stronger and I'm enjoying myself working out. I'm looking forward to tomorrow. I did consumed 68 oz of water.
Monday: I did the Airfield this A.M. I had every intention to try and run the whole thing or at least run as farther than what I did last time. But wouldn't you know it, I roll my left foot. I wasn't the only one a solider was running and notice he did the same thing. I wonder if that part of the ground isn't level. I still ran as far as I could but had to start walking. I eventually start back running didn't feel any pain. Since I wasn't able to go to the gym this a.m. after my run due to a dental appointment. I went to the gym this afternoon.
My work consists of the following......
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
4 sets of 12 squats @ 100lbs weights on the squat machine
30 minute on the dread mill to see how my foot reacts to running on it.
Consumed 68 oz of water.
Tuesday: Today was Arm workout. But My body was sooo craving running. I think that's a great thing. However I had to channel that energy somewhere else. Didn't go to the gym but did all my exercise at home...
Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)side lateral raise
3 sets of 12 push up
Consumed 34 oz of water
Wednesday: Today I decided to run 2 miles around the neighborhood this a.m.. I had no problem getting up. I set my alarm for 4:45 a.m. and left at 5:05a.m. I think I like running on the airfield better. Overall it was a productive morning.
No water consumed.
Thursday: I didn't get up this morning to go exercise. I had the energy but didn't feel like getting out of bed. So I opt to go to the gym this evening. Since I didn't do any leg workout yesterday, I decided to incorporate my leg workout along with my Arm workout. My work out routine at the gym consist of........................................
Legs
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
2 sets of 12 lunges with the 15 lbs dumbbell
Arms
using the 20 pound weight with the machine I did the following....
3 sets of 12 overhead press} this also work the chest area/shoulder
3 sets of12 incline press}this also work the chest area/shoulder
Using the 15 pound dumbbells @ home, I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)
side lateral raise
4 sets of 5 push up I can do 12 but I have to stop it's not a continue pattern. So I decided to go back to the drawing board. I figure I can do 5 with out stopping and will increase it up by one each weeks. I want my form to be correct also.
Abs
Did I say this is the most hate exercise for me. Since this is my biggest problem on my body. I figure I need to work on it regardless right?
3 sets of 25 sit ups
34sets of20 flutter kicks
4 sets of 20 bicycle
Consumed 34 oz of water
Hey Lamonica! Glad to see you stop by. Drinking 68 oz of water really wasn't too bad. I don't have that many bathroom breaks, especially since I drink 34 oz in the A.M. / 34 oz in the P.M. Eventually your body get use to it.
Sunday: I decided that I'll make it a rest day since my body is aching. Mostly it's my legs. Considering I haven't had a rest day ,I figure today would be a perfect day to take advantage of resting, relaxing and stretching. My body is feeling stronger and I'm enjoying myself working out. I'm looking forward to tomorrow. I did consumed 68 oz of water.
Monday: I did the Airfield this A.M. I had every intention to try and run the whole thing or at least run as farther than what I did last time. But wouldn't you know it, I roll my left foot. I wasn't the only one a solider was running and notice he did the same thing. I wonder if that part of the ground isn't level. I still ran as far as I could but had to start walking. I eventually start back running didn't feel any pain. Since I wasn't able to go to the gym this a.m. after my run due to a dental appointment. I went to the gym this afternoon.
My work consists of the following......
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
4 sets of 12 squats @ 100lbs weights on the squat machine
30 minute on the dread mill to see how my foot reacts to running on it.
Consumed 68 oz of water.
Tuesday: Today was Arm workout. But My body was sooo craving running. I think that's a great thing. However I had to channel that energy somewhere else. Didn't go to the gym but did all my exercise at home...
Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)side lateral raise
3 sets of 12 push up
Consumed 34 oz of water
Wednesday: Today I decided to run 2 miles around the neighborhood this a.m.. I had no problem getting up. I set my alarm for 4:45 a.m. and left at 5:05a.m. I think I like running on the airfield better. Overall it was a productive morning.
No water consumed.
Thursday: I didn't get up this morning to go exercise. I had the energy but didn't feel like getting out of bed. So I opt to go to the gym this evening. Since I didn't do any leg workout yesterday, I decided to incorporate my leg workout along with my Arm workout. My work out routine at the gym consist of........................................
Legs
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
2 sets of 12 lunges with the 15 lbs dumbbell
Arms
using the 20 pound weight with the machine I did the following....
3 sets of 12 overhead press} this also work the chest area/shoulder
3 sets of12 incline press}this also work the chest area/shoulder
Using the 15 pound dumbbells @ home, I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)
side lateral raise
4 sets of 5 push up I can do 12 but I have to stop it's not a continue pattern. So I decided to go back to the drawing board. I figure I can do 5 with out stopping and will increase it up by one each weeks. I want my form to be correct also.
Abs
Did I say this is the most hate exercise for me. Since this is my biggest problem on my body. I figure I need to work on it regardless right?
3 sets of 25 sit ups
34sets of20 flutter kicks
4 sets of 20 bicycle
Consumed 34 oz of water
Hey Lamonica! Glad to see you stop by. Drinking 68 oz of water really wasn't too bad. I don't have that many bathroom breaks, especially since I drink 34 oz in the A.M. / 34 oz in the P.M. Eventually your body get use to it.
Sunday, November 18, 2007
Week 3
Nov 18- 24Th
Sunday: I had a peaceful 5 mile walk around the neighborhood this A.M.. I really enjoyed myself. I decided to walk because, my calves is still hurting from been on the elliptical machine.
The walking help stretch and loosing up my calves. I consumed only 16 oz of water today.
Monday: Woke up to rain and that time of the month. But I didn't let that stop me. I did my 5 mile walk around the neighborhood and stop by the gym that was in route. While in the gym I decide to focus on my legs, back and sides. So I did the following....
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
4 sets of 13 Rotary Torso @ 35 lbs working the external/ internal obliques
4 sets of 12 Lower back Erector spine@ 65 lbs
and finish my 5 mile walk!!!!!
Tuesday: Today I worked on my arms. I decided to go up in weight with the dumbbell..
Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kick
back standing kick
back chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)Hammer curls (working the biceps)
side lateral raise
4sets of 25 jumping jacks
4 sets of 12 push up
Hope everyone is continuing to having success in their journey.
Wednesday: I went to the gym this morning. I did 3o minutes on the dread mill. The first 5 minutes I walked and then ran for 20 minutes and cooled down the last 5 minutes. I think I did pretty good considering I hate the dread mill. However, I need to get back to the Airfield so I want loose my distant that I do run..... I also did the following..................................
3set of 25 Hip Abduction @ 65 lbs working the inner thigh,
3 set of 12 Hip Adduction@ 65 lbs working the outer thigh,
3 sets of 12 Leg press @160 lbs working the quadriceps, hamstrings/glute muscle
3 sets of 12 Leg extension @65 lbs working the quadriceps
3 sets of 12 Prong leg curls @35 lbs working the hamstring
Working my most problem area( stomach) that I really need to focus on.... I did the following
3 sets of 12 leg lift
3 sets of 12 flutter kick
3 sets of 12 bicycles
3 sets of 12 Arm leg lifts( found this on body for life.com)
3 sets of 12 single leg raise( found on body for life.com)
3 sets of 25 sit up
I will consumed 64 oz of water
Thursday: HAPPY THANKSGIVING!!!!!! Although, it's thanksgiving and we'll be surrounded with loves ones, friends and lots of food, I'm still staying focus. I'm so PROUD of myself. For the ones whom has been reading my blog , know I've been trying to conquer the airfield. Well today I got up so I can run . It was 32 degrees. It was sooo cold. But I didn't let that stop me.
I felt like I was going 2 mph but, I kept pushing myself because my goals was to see how far I could go without stopping rather than how fast. So I kept my pace and ran farther than what I normally run!!!!!!!! Yes I made it from the parking lot to the library steps to the light pass the tree. I ran 3.4 miles without stopping!!!!! I'm so sike right now!!!!! Although I didn't finish the whole course running (I almost did). I did finish it walking the rest of the way.
So I did the following......
Ran 3.4 miles husband say it took me 37 minutes hmmm(that's how slow I was running lol) I'm a penguin ha ha ha.
Walked the rest of the course finishing my 5 mile.
Friday: Husband and I went to the gym today. My focus was on my abs, sides, back/legs.....
I did the following
Leg work................
3 set of 25 Hip Abduction @ 65 lbs working the inner thigh
3 set of 12 Hip Adduction@ 65 lbs working the outer thigh
3 sets of 12 Leg press @160 lbs working the quadriceps, hamstrings/glute muscle
3 sets of 12 Leg extension @65 lbs working the quadriceps
3 sets of 12 Prong leg curls @35 lbs working the hamstring
3 sets of 12 leg lunges with the 15 lbs dumbbell
1 sets of 5 squats with the 100lbs weights on the squat machine
Abs..................
4 sets of 25 sits up
4 sets of 20 bicycles
back/sides.....
4 sets of 25 back extension using the 10 lbs weights
4 sets of 25 side extension using the 10lbs weights
3sets 0f 12 knee lifts
Consumed 64 oz of water
Saturday: Today I decided to walk the airfield. But my mind and body felt like running. But considering, I did work on my legs yesterday I thought I'll just take it easy. Don't want to over train.
As far as the arm excerise I did the following. Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kick
back standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)
side lateral raise
4 sets of 12 push up
3 sets of 25 sit up(got to do these daily since I dread them so much).
Consumed 64 oz of water
This concluded my workout for this week. I also went to the library and check out the Oxygen,Bicycling and Runner's World magazine. Hope everyone is having a productive workout journey.
................................................
Hey f.i.t.t girl thanks for stopping by. Yes I'm really pushing myself. Especially since I know I can do this. I used to love working out but got lazy,became depressed and distract by life. So I figure I needed to get back to what I love doing. I think I have my strength training down. Now only if I can get the abs area straight. I hate doing abs work out maybe that's why it looks the way it does lol.
Sunday: I had a peaceful 5 mile walk around the neighborhood this A.M.. I really enjoyed myself. I decided to walk because, my calves is still hurting from been on the elliptical machine.
The walking help stretch and loosing up my calves. I consumed only 16 oz of water today.
Monday: Woke up to rain and that time of the month. But I didn't let that stop me. I did my 5 mile walk around the neighborhood and stop by the gym that was in route. While in the gym I decide to focus on my legs, back and sides. So I did the following....
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
4 sets of 13 Rotary Torso @ 35 lbs working the external/ internal obliques
4 sets of 12 Lower back Erector spine@ 65 lbs
and finish my 5 mile walk!!!!!
Tuesday: Today I worked on my arms. I decided to go up in weight with the dumbbell..
Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kick
back standing kick
back chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)Hammer curls (working the biceps)
side lateral raise
4sets of 25 jumping jacks
4 sets of 12 push up
Hope everyone is continuing to having success in their journey.
Wednesday: I went to the gym this morning. I did 3o minutes on the dread mill. The first 5 minutes I walked and then ran for 20 minutes and cooled down the last 5 minutes. I think I did pretty good considering I hate the dread mill. However, I need to get back to the Airfield so I want loose my distant that I do run..... I also did the following..................................
3set of 25 Hip Abduction @ 65 lbs working the inner thigh,
3 set of 12 Hip Adduction@ 65 lbs working the outer thigh,
3 sets of 12 Leg press @160 lbs working the quadriceps, hamstrings/glute muscle
3 sets of 12 Leg extension @65 lbs working the quadriceps
3 sets of 12 Prong leg curls @35 lbs working the hamstring
Working my most problem area( stomach) that I really need to focus on.... I did the following
3 sets of 12 leg lift
3 sets of 12 flutter kick
3 sets of 12 bicycles
3 sets of 12 Arm leg lifts( found this on body for life.com)
3 sets of 12 single leg raise( found on body for life.com)
3 sets of 25 sit up
I will consumed 64 oz of water
Thursday: HAPPY THANKSGIVING!!!!!! Although, it's thanksgiving and we'll be surrounded with loves ones, friends and lots of food, I'm still staying focus. I'm so PROUD of myself. For the ones whom has been reading my blog , know I've been trying to conquer the airfield. Well today I got up so I can run . It was 32 degrees. It was sooo cold. But I didn't let that stop me.
I felt like I was going 2 mph but, I kept pushing myself because my goals was to see how far I could go without stopping rather than how fast. So I kept my pace and ran farther than what I normally run!!!!!!!! Yes I made it from the parking lot to the library steps to the light pass the tree. I ran 3.4 miles without stopping!!!!! I'm so sike right now!!!!! Although I didn't finish the whole course running (I almost did). I did finish it walking the rest of the way.
So I did the following......
Ran 3.4 miles husband say it took me 37 minutes hmmm(that's how slow I was running lol) I'm a penguin ha ha ha.
Walked the rest of the course finishing my 5 mile.
Friday: Husband and I went to the gym today. My focus was on my abs, sides, back/legs.....
I did the following
Leg work................
3 set of 25 Hip Abduction @ 65 lbs working the inner thigh
3 set of 12 Hip Adduction@ 65 lbs working the outer thigh
3 sets of 12 Leg press @160 lbs working the quadriceps, hamstrings/glute muscle
3 sets of 12 Leg extension @65 lbs working the quadriceps
3 sets of 12 Prong leg curls @35 lbs working the hamstring
3 sets of 12 leg lunges with the 15 lbs dumbbell
1 sets of 5 squats with the 100lbs weights on the squat machine
Abs..................
4 sets of 25 sits up
4 sets of 20 bicycles
back/sides.....
4 sets of 25 back extension using the 10 lbs weights
4 sets of 25 side extension using the 10lbs weights
3sets 0f 12 knee lifts
Consumed 64 oz of water
Saturday: Today I decided to walk the airfield. But my mind and body felt like running. But considering, I did work on my legs yesterday I thought I'll just take it easy. Don't want to over train.
As far as the arm excerise I did the following. Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kick
back standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)
side lateral raise
4 sets of 12 push up
3 sets of 25 sit up(got to do these daily since I dread them so much).
Consumed 64 oz of water
This concluded my workout for this week. I also went to the library and check out the Oxygen,Bicycling and Runner's World magazine. Hope everyone is having a productive workout journey.
................................................
Hey f.i.t.t girl thanks for stopping by. Yes I'm really pushing myself. Especially since I know I can do this. I used to love working out but got lazy,became depressed and distract by life. So I figure I needed to get back to what I love doing. I think I have my strength training down. Now only if I can get the abs area straight. I hate doing abs work out maybe that's why it looks the way it does lol.
Sunday, November 11, 2007
Week 2
Nov 11 -17
Sunday: walked the Airfield
Consumed 64 oz of water
Monday: walked/ran the Airfield it was very windy this A.M.
3 sets of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle
4 sets of 25 jumping jacks
3 sets of 25 leg lift
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back
standing kick back
chair dips( working the triceps)
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps) side lateral raise
Consumed 64 oz of water
Tuesday: I did a 5 mile walked/ran around the neighborhood.
Consumed 64 oz of water.
Wednesday: Rest day
Consumed 64 oz of water
Thursday: Today was a very easy workout. My goal was to just to something and this is what I did for today.........
3 set of 12 hammer curls, over head extension, chair dips/ push up
Jump rope for 3 minutes. Goal is to get to 5 without stopping and up it from there.
Consumed 32 oz of water
Friday: I went to the gym this A.M. and did
30 minutes on the Elliptical Machine cross ramp @19/resistance set @5
30 minutes on the dreadmill.
I'm off to get my pedicure,manicure,hair/ eyebrows done. I'll be attending a Military ball tonight in honor of welcoming our Soldiers back home and in Honor of our fallen Soldiers in our unit. Hope everyone is having a great work out week!!! Later
Saturday: My calves were killing me so I took a rest day. I'm sure it was from the elliptical machine. I could barely move. I did do alot of stretching today.
Consumed 32 oz of water.
.................
Hey Simple me!! No problem you know we have to show our support by checking in on each other. I'm doing a lil sum / sum lol.
Sunday: walked the Airfield
Consumed 64 oz of water
Monday: walked/ran the Airfield it was very windy this A.M.
3 sets of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle
4 sets of 25 jumping jacks
3 sets of 25 leg lift
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back
standing kick back
chair dips( working the triceps)
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps) side lateral raise
Consumed 64 oz of water
Tuesday: I did a 5 mile walked/ran around the neighborhood.
Consumed 64 oz of water.
Wednesday: Rest day
Consumed 64 oz of water
Thursday: Today was a very easy workout. My goal was to just to something and this is what I did for today.........
3 set of 12 hammer curls, over head extension, chair dips/ push up
Jump rope for 3 minutes. Goal is to get to 5 without stopping and up it from there.
Consumed 32 oz of water
Friday: I went to the gym this A.M. and did
30 minutes on the Elliptical Machine cross ramp @19/resistance set @5
30 minutes on the dreadmill.
I'm off to get my pedicure,manicure,hair/ eyebrows done. I'll be attending a Military ball tonight in honor of welcoming our Soldiers back home and in Honor of our fallen Soldiers in our unit. Hope everyone is having a great work out week!!! Later
Saturday: My calves were killing me so I took a rest day. I'm sure it was from the elliptical machine. I could barely move. I did do alot of stretching today.
Consumed 32 oz of water.
.................
Hey Simple me!! No problem you know we have to show our support by checking in on each other. I'm doing a lil sum / sum lol.
Sunday, November 4, 2007
Week 1
I'll be keeping count of my exercise from Sunday to Saturday.
Nov 4th -10th
Sunday: ran/walked Airfield in the a.m., 3 sets of 10reps push up, 3 sets of 25reps sit ups 3 sets of 25reps flutter kicks.
consumed 32 oz of water.
Monday: ran/walked Airfield in the A.M.. I had a great run! Concentration on my arms and stomach. So I did 3 sets of 10 reps push up,
3 sets of 25 reps sit ups,
3 set of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle...
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back, standing kick back, chair dips( working the triceps) seated curls(working the biceps), over head extension (working the triceps), Hammer curls (working the biceps) side lateral raise.
Consumed 64 oz of water.
Tuesday: walked the Airfield from 5- 6:00 A.M. 4 sets of 25 reps of Jumping Jacks, 3 sets of 25 reps of sit ups/ 3 sets of 25 flutter kicks.
Consumed 40oz of water.
Wednesday : 35 minutes on the dreadmill, 3set of 12 reps of Hip abduction, hip adduction/ chin up, 4 sets of 12 reps of leg press/leg extension.
Consumed 64 oz of water.
Thursday: Ran/walked the Airfield ,
3 sets of 10 reps push up,
3 sets of 25 reps sit ups,
3 sets of 12 reps squat with stability ball
3 set of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back,
standing kick back,
chair dips( working the triceps)
seated curls(working the biceps),
over head extension (working the triceps),
Hammer curls (working the biceps) side lateral raise.
Consumed 64 oz of water.
Friday: Ran/ walked the Airfield. I'm so proud of myself because I've increase my mile and actually ran farther than expected. I think I would've finished the whole Airfield but, found myself having to have a BM(sorry TMI). So I walked the last mile lol.
Consumed 64oz of water
Saturday: Rest day
Consumed 32 oz of water
..........................
Sweetness thank you for stopping by. It's really not an intense workout, Just change my mindset and got more focus. I'm having fun reaching and pushing myself to the limit.
Nov 4th -10th
Sunday: ran/walked Airfield in the a.m., 3 sets of 10reps push up, 3 sets of 25reps sit ups 3 sets of 25reps flutter kicks.
consumed 32 oz of water.
Monday: ran/walked Airfield in the A.M.. I had a great run! Concentration on my arms and stomach. So I did 3 sets of 10 reps push up,
3 sets of 25 reps sit ups,
3 set of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle...
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back, standing kick back, chair dips( working the triceps) seated curls(working the biceps), over head extension (working the triceps), Hammer curls (working the biceps) side lateral raise.
Consumed 64 oz of water.
Tuesday: walked the Airfield from 5- 6:00 A.M. 4 sets of 25 reps of Jumping Jacks, 3 sets of 25 reps of sit ups/ 3 sets of 25 flutter kicks.
Consumed 40oz of water.
Wednesday : 35 minutes on the dreadmill, 3set of 12 reps of Hip abduction, hip adduction/ chin up, 4 sets of 12 reps of leg press/leg extension.
Consumed 64 oz of water.
Thursday: Ran/walked the Airfield ,
3 sets of 10 reps push up,
3 sets of 25 reps sit ups,
3 sets of 12 reps squat with stability ball
3 set of 12 reps of ball lift and lower(used 8 pound medicine ball)
3 sets of 25 reps bicycle
Using the 10 pound dumbbells i did 3 set of 12 reps of the following:
Triceps Kick back,
standing kick back,
chair dips( working the triceps)
seated curls(working the biceps),
over head extension (working the triceps),
Hammer curls (working the biceps) side lateral raise.
Consumed 64 oz of water.
Friday: Ran/ walked the Airfield. I'm so proud of myself because I've increase my mile and actually ran farther than expected. I think I would've finished the whole Airfield but, found myself having to have a BM(sorry TMI). So I walked the last mile lol.
Consumed 64oz of water
Saturday: Rest day
Consumed 32 oz of water
..........................
Sweetness thank you for stopping by. It's really not an intense workout, Just change my mindset and got more focus. I'm having fun reaching and pushing myself to the limit.
Saturday, November 3, 2007
Worked out Twice
I did the Airfield(5miles) from 7 -8:15a.m. I went to the gym from 1p.m.- 2:30 p.m. I ran on the dread mil for 30 minutes, did 3 sets of 10 push up, 4 set of 12 sit up working the sides also, 4 set of 25 bicycles and 4 sets of pull up at 140 lbs on the machines. Consume 68oz of water. Hope everyone is still having success with their journey.
Friday, November 2, 2007
Hey Bloggers!
Yes I'm still here. Not sure if everyone is still working out and not blogging or not blogging nor working out. But whatever it is rather it's no motivation, life distractions , just to busy etc.. I'm still here to support you.
It's a new month and here is what I'm doing. I'll be posting my workout I did for the whole week.
Nov 1st I went to get measure @ Nordstrom. I'll be attending a military ball on Nov 16,2007. I need to find a dress.
So my measurement is
shoulder 17''
Bust 39''
Waist 35.5''(BIGGEST PROBLEM)
hip 44.5''
weight 159 lost 1 pound.
However, I did workout yesterday Nov 1.
I did push up, sit up, jump rope and the tread mil for 30 minutes. It's wasn't a heavy work out.
Nov 2 walk for 30 minutes/ push ups
It's a new month and here is what I'm doing. I'll be posting my workout I did for the whole week.
Nov 1st I went to get measure @ Nordstrom. I'll be attending a military ball on Nov 16,2007. I need to find a dress.
So my measurement is
shoulder 17''
Bust 39''
Waist 35.5''(BIGGEST PROBLEM)
hip 44.5''
weight 159 lost 1 pound.
However, I did workout yesterday Nov 1.
I did push up, sit up, jump rope and the tread mil for 30 minutes. It's wasn't a heavy work out.
Nov 2 walk for 30 minutes/ push ups
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