Archives for posts with tag: weights

It’s time to get serious with my workouts. I’ve got another 15-20 pounds of fat to burn, and I want to burn it off by the end of June. I know I can do it, but I have to work hard to do it. There areĀ  some general rules to keep if I’m to be successful:

1) Weigh, measure, track: every bite and morsel needs to be tracked. I’ll stay within my points, aiming for average days of 1,300 calories.

2) Eat mostly fruits, vegetables, whole grains, beans & lentils. Meat, sweets and alcohol will be consumed sparingly.

3) Be dedicated to exercise and strength training. That means running, abdominal work, and getting to the gym daily.

Here’s my workout plan for this week, Week 1:

Sunday
Jog 2 miles (20 minutes)
Legs:

Plie dumbbell squat, 3 sets of 15 reps, 45lb weight
Alternated with Dumbbell lunges, 12 reps, 15lb weights
Leg press, 3 sets of 12 reps, 100lbs
Leg curls (machine), 3 sets of 12 reps, 70lbs, alternating “toe positions”
Standing calf raises, 3 sets of 15 reps, 70lbs

Abs: Day 1

Monday
Jog 2 miles (20 minutes)
Chest, Triceps:

Pushups, 2 sets of 15 reps
Machine bench press, 3 x 12-15*
Incline dumbbell press, 3 x 12-15*
Butterfly machine, 3 x 12-15*
Tricep dips, 3 x 12-15*
Stability ball overhead tricep extensions, dumbbell, 3 x 12-15*

Abs: Day 2

Tuesday
Jog 2 miles (20 minutes)
Back, Biceps:

Prone trunk extensions, 2 x 15
Floor bridges, 2 x 15
Wide-grip lateral pulldown: 3 x 12-15*
Assisted chinups: 3 x 12-15*
One-arm dumbbell row: 3 x 12-15, 20lb weight
Lying T-bar row: 3 x 12-15*
Back extension: 3 x 12-15
Alternating dumbbell curl: 3 x 12-15*

Abs: Day 3

Wednesday
Jog 2 miles (20 minutes)
Shoulders: ….I need to work out this routine.

Abs: Day 4


Thursday

Jog 2 miles (20 minutes)
Legs:

Plie dumbbell squat, 3 sets of 15 reps, 45lb weight
Alternated with Dumbbell lunges, 12 reps, 15lb weights
Leg press, 3 sets of 12 reps, 110lbs
Leg curls (machine), 3 sets of 12 reps, 70lbs, alternating “toe positions”
Standing calf raises, 3 sets of 15 reps, 75lbs

Abs: Day 5

Friday
Meet with Trainer Paul

Abs: Day 6

Saturday
Jog 2 miles (20 minutes)
Depends on what I do on Friday.

Abs: Day 7

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When I’d lost about 50 pounds I tried Jillian Michaels’ 30-Day Shred. I thought I would die just from doing the jumping jacks. I wouldn’t do it in front of my husband, because I knew I looked pathetic.

Eventually, I got comfortable enough to do it in front of him, and he joined me. For a few months we got up early and jumped around to “the mean lady.”

It was still not easy, but certainly easier after working at it on and off for a year. We stuck to the Beginner level, and I used 3-pound weights; he used 8-pound weights.

As things like this do, our early morning dates with Jillian dwindled off. And then, I joined the gym and started working with Trainer Paul.

I couldn’t go to the gym on Tuesday night, but decided to try out Jillian’s Advanced level, using the 8-pound weights. I didn’t know how I’d do. Would I pass out? Would I persevere?

My husband wandered in and sat down about a third of the way into the workout. At the end I was sweaty, a little shaky, and happy. I rocked those exercises. My husband looked at me and said with a smile, “Wow–you looked really good!” and later on, he commented on the fact that my upper arms and shoulders are noticeably toned and muscular.

That’s definitely not something THIS person could have said!

Fat (Six Years Ago)