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Workouts 5/25 – 5/31/2014
June 2, 2014
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Well this week didn’t start off well. Sunday was my rest day and as I stated in my last post I lost 2.5 lbs. Monday (Memorial day) was suppose to be my leg day and I procrastinated all day til the day was over and the workout was not completed 😦 Therefore, I told myself that tomorrow (Tuesday) was going to be a bitch because I was going to have to add the missed workout on top on the days workout planned! So Tuesday is going to look like a long workout because, well, it was! On my weigh in on Sunday, 6/1, I lost 1 lb. God, the pounds coming off are moving so slowly!!!!!!!!!! I need to remind myself not to put a lot of value on the scale and to go by how I feel and I can definitely say I feel stronger. I feel it but I can’t say I see the results yet. I guess the weight loss would be one of the results that is paying off, but my diet is also a big part of that. I am eating really clean. Drinking lots of water!! Fruits and veggies have become my friend. I can say I have cut out sugar and pretty much decreased my sodium intake substantially. You can do all the training you want but if you don’t eat right, you will never see the benefits of your hard work in the gym. Exercise and nutrition go hand in hand. Got to do them both!!! So here is my workout for the week. Pretty much the same as last week with some few changes.
Oh, by the way, after completing this weeks workout I will have completed Phase 1. Next week I enter Phase 2 which bumps me up to training 6 days a week!!
Sunday: Day Off
Monday: Procrastination Day!!!!!! Zippo done
Tuesday: Legs (missed workout from yesterday!) Back/Biceps ( 3 x 10 – 15 reps, 45 sec rest between sets)
Legs: 6:40 pm
Leg Extension
Plle Dumbbell Squat
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Legs Completed: 7:17 pm
Back/Biceps : 7:23 pm
Wide Grip Seated Rows
Wide- Grip Lat Pulldown
Seated Cable Rows
Smith Machine Bent Over Row
Alternating Dumbbell Curls
Incline Dumbbell Curl
Alternate Hammer Curl
Back/Bicecps completed: 8:10 pm
Wednesday: Chest/Triceps (3 x 10-15 reps, 45 sec rest between sets)
Pushups (modified)
Incline Dumbbell Press
Dumbbell Flyes
Decline Dumbbell Flyes
Decline Close-Grip Bench to Skull Crusher
Lying Tricep Press
Tricep Dumbbell Kickback
Standing Dumbbell Triceps Extension
Cable One Arm Tricep Extension
Cardio: 40 min on incline trainer
Thursday: Legs (3 x 10-15 reps, 45 sec rest between sets) ( Almost didn’t get done was tired and irritated)
Leg Extensions
Plle Dumbbell Squats
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Friday: Shoulder/ABS (3 x 10-15 reps, 45 sec rest between sets)
Seated Dumbbell Press
Back Flyes with Band
Front Dumbbell Raises
Arnold Dumbbell Press
Side Lateral Raise
Seated Bent-Over Rear Delt Raises
Crunches
Lying Leg Raises with Stability Ball
Oblique Crunches (Floor)
Saturday: Day Off
The first four weeks are done!! I made it through Phase 1. In the original workouts there are lunges and hyperextensions for the back. Since I have bad knees (5 surgeries) and a bad back (Double low back fusion) I have to side step these exercises and look for alternate movements. Go to bodybuilding.com and look up Jamie Easons LIVEFIT workout for the EXACT workout plan.
Workouts 5/18 – 5/24/ 2014
June 2, 2014
This week went well. At my weigh in I lost 2.5 lbs. Yay!!!! Made it through week 3 of my program. This week was tough because it had me weight training five times during the week. There were moments of procrastination, but I pulled myself together and got through it. Once again the workouts below are 3 sets of 10 to 15 reps. I have a home gym and this is where I train. Some of the exercises had to be modified since I didn’t have the equipment. You can find this workout on bodybuilding.com, Jamie Easons LIVEFIT program.
Eating plan is still the same. I try and stay between 1200 – 1500 calories. On days I am not training I stay closer to 1200. The coconut water, to me, is not very tasty. I’m still drinking it because I know it is good for me, but I drink it fast to get it down. Some of you might like it. I’m just struggling with it. Chia seeds are my favorite. The fiber content is great and I love sprinkling it on yogurt.
So below was the workout for this past week……….
Monday: Legs/Calves (3 sets x 10 – 15 reps) (45 second rest between sets)
Leg Extensions
Wide Stance Barbell Squat
Lunges
Dumbbell One – Legged Deadlift
Lying Leg Curls
Seated Calf Raise
Standing Calf Raises
Tuesday: Back/Biceps (3 sets x 10-15 reps) (45 sec rest between sets)
Wide Grip Seated Rows
Wide-Grip Lat Pulldown
Seated Cable Rows
Hyperextensions (back extensions) on stability ball
Alternating Dumbbell Curls
Incline Dumbbell Curls
Alternate Hammer Curls
Wednesday: Chest/Triceps (3 sets x 10-15 reps) (45 sec rest between sets)
Push Ups (m0dified, my upper body strength is still not the greatest right now)
Incline Dumbbell Press
Dumbbell Flyes
Decline Dumbbell Flyes
Lying Triceps Press
Tricep Dumbbell Kickbacks
Standing Dumbbell Triceps Extensions
Cable One Arm Tricep Extension
Cardio: 30 min Treadmill, 15 min Bike = 45 min Cardio routine
Thursday: Legs (3 sets x 10-15 reps) (45 sec rest between sets)
Leg Extensions
Wide Stance Dumbbell Squat
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Cardio: 30 min on bike
Friday: Shoulder/ABS (3 sets x 10 – 15 reps) ( 45 sec rest between sets)
Seated Dumbbell Press
Back Flyes With Band
Front Dumbbell Raises
Arnold Dumbbell Press
Side Lateral Raise
Seated Bent-Over Rear Delt Raise
Crunches
Leg Raises With Stability Ball
Saturday: Cardio Day
01:06:00 walk/jog on the incline trainer
Weigh In: -2.5 lbs
Cabo San Lucas, Mexico iFit workout
January 21, 2014
0% incline – 5 minutes
10% incline – 5 minutes
20% incline – 5 minutes
25% incline – 5 minutes
10% incline – 5 minutes
20% incline – 5 minutes
30% incline – 2 minutes (I was dying here. My heart rate was around 160)
20% incline – 5 minutes
10% incline – 5 minutes
20% incline – 5 minutes
5% incline – 3 minutes
Rise and Shine – Great Motivational Video to get you training!!
January 20, 2014
Rise and Shine
by Nike
Having a hard time getting out of bed to workout? This will get you going!!
Zoo Zurich, Switzerland Incline Workout
January 10, 2014
Zoo Zurich, Switzerland
(Click on pictures to be directed to the zoo’s personal website)
The Zürich Zoo, situated on a hillside away from downtown, is excellent. It’s compact, tree-filled and has about 2,000 animals from 250 different species. There are tropical rainforests and an enormous biosphere. The fascinating Madagascar pavilion and the elephant house are worth a look. That statement was provided by TripAdvisor . If you go to their website there are 179 photographs of the zoo that visitors have displayed.
Now about my workout! As you all know by now I use the NordicTrack X9i incline trainer. I pulled up the map of this zoo which gave me a 2 mile loop around the area. I saw a lot of pretty vegetation but no animals 😦 Google maps mostly kept their camera on the visitor trails that go through the park. They didn’t go off trail to some of the exhibits, which would have been really cool if they did!! But back on subject, the image below shows my map and stats for this workout. I didn’t follow the planned workout the treadmill had for me, I spiced mine up with incline increases up to 25% incline. Yes, the time is slow for 2 miles, but when you add the elevation to the program, well sometimes you just have to slow down. At least I do 🙂 Listed below are my elevation times……..
-2% Decline – 3 minutes
0% Flat surface – 5 minutes
10% Incline – 5 minutes
15% Incline – 5 minutes
20% Incline – 5 minutes
10% Incline – 5 minutes
25% Incline – 5 minutes
15% Incline – 5 minutes
10% Incline – 3 minutes
Well that’s today’s program. Will have to come up with something good tomorrow. Most my workouts I get from iFit, so I will see what they have happening.
Hope your day has been as blessed as mine 🙂 Cya
Incline Training for Weight Loss
January 2, 2014
Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:
Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.
Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.
Fat Test Study:
- 0% at 6 mph burns 360 calories – 57 from Fat
- 21% at 2 mph burns 296 calories – 194 from Fat
Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:
- Glutes are engaged 100%
- Hamstrings are engaged 73%
- Calfs are engaged 90%
Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.
- Workout: Side Shuttles at an incline (under 24%) are a great way to target your inner/outer thighs.
Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.
Article from: http://blog.ifit.com/incline-train-weight-loss/
NordicTrack X9i Incline Trainer
January 2, 2014
The NordicTrack X9i Incline Trainer is their #1 selling treadmill. NordicTrack first started selling Incline Trainers six years ago, and since then they continually have grown in popularity. The reason for their popularity is that Incline Trainers are very effective in burning calories, losing weight and getting in shape.
For those not familiar with the Incline Trainer, it is basically a treadmill that inclines to extreme levels of up to 40%. You generally use these machines for walking because of the extreme incline, although they can also handle running. The advantages to this unique treadmill concept are…
- You can get the same intense cardio workout from running while walking. It is similar to hiking up a steep mountain.
- Since you’re walking and not running there is less stress to your joints and back.
However, many individuals use the Incline Trainers for running. With the release of the NordicTrack X9i Incline Trainer you have the benefits of the previous models. In addition you get an extra long 62″ treadbelt, which is adequate for a runner’s long stride. With the X9i you can either walk at steep inclines, or run at a more level incline. Of course, if you are a fanatic you can run at steep inclines, but probably not for long.
(From: http://www.treadmill-ratings-reviews.com)
(For more information: http://bit.ly/1DfyfXy
1/2/2014 Seattle Washington Workout
January 2, 2014
Incline Workout on the NordicTrack X9i…..Downtown Seattle, Washington
0% Incline – 5min
5% incline – 5 min
10% incline- 5 min
15% incline – 5 min
20% incline – 5 min
15% incline – 5 min
10% incline – 5 min
5% incline – 5 min
-4% decline – 5 min
0% incline – 5 min
I pretty much am walking my workouts. 5 knee surgeries, two foot/ankle surgeries and a double fusion in my lower back keep me from running at this time. My times are slow, but trust me when you hit some of these high incline percentages you have no choice but to slow down your speed (unless your a super athlete who runs hills for training :). I wasn’t going to post my times and distances since I will admit, I’m a bit embarrassed by them. But I have to start somewhere and all I want is to see these numbers improve. I am only in competition with myself after all 🙂
12/30/2013
December 30, 2013
Monday 12/30/2013 – Incline Trainer
Jackson Hole, Wyoming
0% incline – 5 min
5% incline – 5 min
10% incline – 5 min
15% incline – 5 min
5% incline – 5 min
10% incline – 5 min
15% incline – 5 min
5% – 0%- 7 min (Cool Down)
Comments: Great workout! I could feel my legs burning especially at 15% incline. The walk was mostly through the downtown area of Jackson Hole, but I added a picture of the scenery since it’s so beautiful!!
Overtraining
May 29, 2013
What is overtraining? Wikipedia defines it well: Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
Well I experienced this last week. On a day I was supposed to run, I could feel my body temperature elevated and I didn’t have the enthusiasm that usually occurs on my cardio day. I just didn’t feel right. The problem with the signs of overtraining is many of us ignore them and proceed to complete the workout only to find ourselves injured or disappointed in our performance. I know with myself I always feel guilty for not completing the workout and when I do I am left feeling disappointed because it wasn’t my best.
Some of the signs of overtraining are as follows: Mood swings, repeated muscle soreness, illness, increase in morning heart rate, joint pains, lack of sleep, decreased performance, lack of ability to concentrate, increased injuries, and fatigue. These are just a few of the symptoms. If you go on the Internet and research overtraining, you will find many other suggestions and descriptions. I have been researching the effects myself because I feel like my training is not at its best. Therefore, I have been taking more days off in between workouts to allow myself to recover. I am still dealing with an injury around my upper left hamstring area and have been pushing through my workouts anyway which is not good.
I am one of these people that think a little of anything is better than nothing at all. But when you are injured, that is just not the case. And I struggle with the down time. I feel because I have been pushing myself hard, injured and all, my body has gone into the overtraining mode. When I look at some of the symptoms above, I can pick out several that I am dealing with.
So how do you combat the overtraining syndrome? Take a day or two off and try to relax. Decrease your intensity level, increase your sleep cycle, treat yourself to a massage, stretch, eat clean (diet is everything!!), and don’t get disappointed because you need to take an extra day off! You will find by resting your body appropriately, you will see gains in endurance and muscle strength 🙂
WORKOUTS: I always close by adding some of my workouts down below. All workouts are performed using the NordicTrack X9i Treadmill. Awesome machine!!
5/25/2013 South Kaibab Trail – Grand Canyon 3.41 miles
5/28/2013 Tower Bridge, London England 3.09 miles
In between these workouts I was weight training in my home gym. I actually found on bodybuilders.com a weight training program I am going to try. It’s by Obi Obadike. Obi is considered the world’s most ripped fitness model Obi Obadike Overtraining and Strength workout. The workout is basically as follows:
Obi’s Training Split
- Monday- Chest/Biceps- 30 minutes of high intensity cardio
- Tuesday- Legs/Triceps/Abs- 30 minutes of high intensity cardio
- Wednesday- Shoulders/Back- 30 minutes of high intensity cardio
- Thursday- Light Chest/Biceps/Abs
- Friday- Off
- Saturday- Off
- Sunday- Off
I’m going to see how this works for me starting next week. I will be sure to blog my opinion on the plan. The one thing I will be adding is on Saturday’s, I will make it my long jogging day.
And my quote for the day is by Michael Jordan….
“I’ve missed more than 9000 shots in my career.
26 times, I’ve been trusted to take the game winning shot and missed.
I’ve failed over and over and over again in my life.
And that is why I succeed.”
Live To Win! 