Workinhards online journal

[workinhard]

Well, I’ve been tracking my workouts for almost a month now but I have just decided to start my online journal because I would love to hear everyone’s input. A little background, I started workout after having basically no physical activity other than volleyball and occasional running – this was back in 11/02 (159 pounds). Mostly I was just running 3 days a week or so and not seeing many results. I wasn’t watching my diet at all at this point either. In early February I started taking a powerflex class 2 times per week – this is an hour long class that is all weight training and hits all major muscle groups. I think this allowed me to build a good base but I hit a plateau pretty quickly.

My measurements as of 4/19/03 were:

Age: 31
Height: 5/8
Weight: 152
Chest: 36
Waist: 31
Thigh: 23
Calf: 14
Shoulders: 40.5
Hips: 39
Arm: 11.5
Body Fat: 23.8%

I was having my measurements taken at the gym but I could never get the same person to do them twice and they were always drastically different. So, this month I had my husband do it, I’m not sure how accurate they are since he’s never done this before …we’ll see how it goes.

My goals are:
Weight: 142 (I’m not nearly as concerned about this as I am my measurements – if this doesn’t work out and I look great – so be it)
Chest: 36 – I don’t want to lose my ladies!
Waist: 27
Hips: 36
I’m really want a long lean look with some definition but mostly a definition that doesn’t stand out TOO much unless I’m flexing.

I’ll start putting in my workouts starting from 3/29/03, this was my first official weight training session outside of the classes I was taking.

[workinhard]

3/29/03
Weight: 156.5
LEG DAY
Squats:
45x10, 55x10, 65x10
Leg Extensions
75x10, 75x10, 75x10
Lying Leg Curls
70x10, 80x10, 90x6
Adductors
110x10, 130x10, 140x10
Abductors
90x10, 90x10, 90x10
Walking Lunges
20 steps each leg – 12 lb dumbbells in each hand

Great workout! I had to play around with the weights a lot since this was my first leg workout in order to figure out what I could handle I was SO sore after this workout I could barely walk and couldn’t go to the gym the next day. I didn’t stretch – I think this was part of the problem.

[workinhard]

3/31/03
Monday
Weight: 155.5
CHEST
Barbell Flat bench press
65x10, 65x8, 65x5
Hammer incline press
50x10, 50x6, 50x4

SHOULDERS
Seated Dumbbell press
12x10, 15x10, 15x8
Standing Lateral Raises
8x10, 8x10, 8x10

TRICEPS
Tricep Cable Pressdowns (long bar)
30x10, 27.5x10, 37.5x8
Dumbbell kickbacks
15x8, 15x6

ABS
Hanging leg crunches 2 sets of 12

My legs were still too sore from the last leg workout to do cardio.

[workinhard]

4/1/03
Tuesday
Weight: 155.5
BACK
Lat Machine Pull downs
60x10, 75x10, 82.5x8
One Arm Dumbbell Row
15x10, 15x8, 15x10
Bent over rows
65x10, 55x10, 55x8

BICEPS
Standing bicep curls
45x8, 30x8, 30x7
Concentration curls
15x10, 15x10, 15x8 (on each arm)

Took 45 minute advances step class – skipped abs, I got lazy at the end.

[workinhard]

4/2/03
Wednesday
Weight 155.5
LEG DAY
Squats
85x10, 75x10, 75x9
Leg Extensions
75x10, 82.5x10, 97.5x10
Lying leg curls
70x10, 80x9.5, 90x7.5
Adductors
120x10, 120x10, 130x10
Abductors
90x10, 90x10, 90x10
Walking Lunges
12 lb dumbbells in each hand – 10 steps each leg, 6 steps each, 8 steps each

ABS
Angled ab board – 10, 10 – regular situps
Angled ab board – 5 each side, 5 each side – obliques
Hanging leg tucks – 10, 10

[workinhard]

4/3/03
Thursday
Weight 156.5
CHEST
Hammer Wide grip press
60x10, 70x10, 80x8
Hammer incline press
50x10, 50x5.5, 50x8 with help
Dumbbell Flys
12x10
Incline Dumbbell Flys
12x10

SHOULDERS
Seated dumbbell press
12x10, 12x10, 12x10
Standing lateral raises
8x10, 8x10, 8x10

TRICEPS
Tricep cable press downs
35x10, 37.5x10, 40x10 (broke form on this weight)
Dumbbell kick backs
12x10, 12x10, 12x10

CARDIO
1 hour step class with abs

[workinhard]

4/4/03
Friday

Worked out in the AM today - unusual for me.
BACK
Lat Machine Pull downs
75x10, 75x10, 80x10
One arm dumbbell rows
15x10, 15x10, 15,10
Bent Over Rows
65x10, 55x10, 55x10

BICEPS
Standing Bicep Curls
30x7.5, 20x10, 20x10
Concentration Curls
15x9, 15x7.5, 15x5.5

[workinhard]

4/5/03
Saturday

Ran/walked 40 minutes on treadmill

[Tuf]

Welcome, Workinhard! I'm glad you are starting a journal-- I especially enjoy reading the other female's journals! [img]/forum/images/graemlins/grin.gif[/img] I frequent some of the men's journals too, but the weight they put up can be intimidating... [img]/forum/images/graemlins/wink.gif[/img]

[workinhard]

Today I started a new routine. Chris (a friend of mine that is a trainer) suggested I do weight training 4 times a week - 2 times lower body, 2 times upper body and cardio 4 times per week. I'm going to give this a shot for 4 weeks and see how it goes. (In hind site since I'm actually putting this in weeks behind - I feel like I'm not giving my body enough time to recoup and will probably switch to the 12 week fat burning workout starting next week 5/5)

Today I started putting my food into fitday.com. I'm trying to keep my calories at 1300 and my %'s at 40/30/30.

LEGS
Squats
85x10, 75x10, 75x10
Leg Extensions
100x10,100x10, 100x10
Lying leg curls
80x10, 80x9.5, 80x8.5
Adductors
130x10, 130x10, 140x10
Abductors
95x10, 90x10, 90x10
Walking lunges
3 sets of 10 steps on each leg with 12 lb dumbbells in each hand.