Archive for March, 2010

Tuesday Session

Chest

3/15-20

  • Freemotion, seated on ball to prevent “rocking”, high alternating crossovers
  • Machine, high meet with palms down, low meet with palms turned inward, 30lb
  • Stability ball pushups, if fail, continue in modified
  • Stability ball 10lb chest flies, laying down on ball (keep position low over chest
  • Double stability ball modified position chest flies
  • Legs up, situp with band
  • Legs up, situp with 3lb low meet palms up
  • Planks

30 m elliptical

30m swim

Sunday session

Began a fat fast, eggs and meat and fat and <1500c.  So not hungry : ).

Legs 3/10-15

  • Single leg squats with 15lb curls, each side
  • Walking lunges with bicep curl
  • Side lunge with crossover curl, 12lb, each side
  • Bicep half curls (check placement of elbows), and hold
  • Squat with feet together, then one out, together, one out, staying low

20 minutes cardio (walk, run)

Legs, Shoulders, Abs

Legs, 3/12

  • Step up box with bodybar overhead and knee tuck (failed, uncooperative knee)
  • Split squats with bodybar overhead
  • Lunge (over mat to expand my range, 12lb dumbbell lateral raise
  • Red band standing on, squat with hands holding it at shoulders
  • kettleball squat and raise, tossing to opposite hand (both sides count as 1)

 

Shoulders, 3/12

  • red band crossed pull up rows
  • bodybar front raises
  • 12lb dumbbell bent arm side raises

Abs, 3/10

  • leg raises
  • full body tucks
  • straight leg crunches with hands clasped
  • side planks

Thursday session

Legs, 3/15

  • Small box, single leg squats, each side
  • Side lunge with 20lb bicep curl, each side
  • Freemotion, squat with overhead press
  • plie squats with 85lb dumbbell
  • single leg press with 2 45lb plates
  • 2 25lb plates, squat and swing, fast

Biceps, Triceps, Abs 3/12

  • half curls low, hold
  • half curls high, hold, 15lbs
  • hammer curls, hold, 15lbs
  • bent over flies, 15lbs
  • skullcrushers with 30lbs
  • straight leg sit ups with 30lbs
  • vleg sit ups with 1 10lb dumbbell, each side
  • vsit situps

30m elliptical

Tuesday session

  • 12lb plan position rows
  • 8lb alternating front raise, into…
  • 8lb alternating side riase, into
  • 8lb bent over alternating raise, into
  • 12lb alternating overhead press

 

  • Freemotion, standing crossover pulldowns, one foot forward, 27 lbs?
  • Freemotion seated back cross over pull down rows (machine arms high and in, @35lbs each)
  • bent over rows 35lbs each side\

 

  • sit ups, legs in V, 10lb overhead sit up, each side
  • vsit with light medicine ball, when to the side straighten legs

15m elliptical, 30m swim

Sunday Session

chest and arms

3 sets 15 reps

  • military pushups with feet together hands on 20lb dumbbells
  • bench press with 65 chest then stomach and repeat
  • standing wide grip pulldowns using silver bar for straight wrists @ 3
  • high chest flies
  • bent over tricep extension on cables
  • 1/2 bicep curl low, 1/2 bicep curl high, bicep curl out, hammer curl with 12 lb dumbbells

15 minute treadmill

30m swim/breaststroke

Friday session

Legs and Shoulders

legs 3/10-15

  • 18lb bodybar, hold overhead, straight arms, lunge and twist, each side
  • 18lb bodybar, squat, bar below knees into overhead snap
  • 18lb bodybar, single leg squat, toe tap side and forward, each leg
  • 18lb bodybar, side lunge and drag, each side

Shoulders 4/10

  • 10lb dumbbells row up and out 10x, then reverse direction, right into
  • hold dumbbells overhead and alternate pumping raise, right into
  • bent over flies, alternating sides

SMART plan

So, I’ve been looking at my plan from a business perspective and here’s what’s on my mind.

One can evaluate a business goal by the SMART acronym. So I’ve been evaluating…and am suggesting we all ask ourself, is my approach:

Specific
Measurable
Attainable
Reasonable
Timebound

For me, it is:
Specific: diet planned within expectation of output/input and carb limit
Measureable: evaluated against weekly/monthly goals
Attainable: I’ve set my goals so they are appropriate to my frame and body
Reasonable: I’ve set my diet and exercise in a way that works for me and my lifestyle
Timebound: I have a goal of final weight loss in <1 year

My specifics:
My weight fluctuates around 270. My goal weight is 160 for a loss of 110lbs.
My activity burn is approximately 600-1000 day 5x a week
My AMR is 3100+ 5x a week and 2200 2x a week
My intake is 1500-1900 daily
My carb limit is <15g
My weekly deficit is 12,800 calories which approximates a loss of 3.6lbs a week, which translates into 8 months time
I allow for a 4 month flexibility in achieving this goal.
I’ve scheduled my weekly activities with 2 days rest included.
I’ve planned a convenience menu, a clean foods menu, and a shopping list with some flexibility, but contained intake and carbs.

So, my goal is that between November 2010 and March 2011 I will achieve my goal.

The only thing getting in my way is medical weight loss resistance which doesn’t seem to have an answer. But I’ll keep plugging away. Tenacious is my middle name ; ).

My plan:

Breakfast 2 eggs with 2oz cheese, coffee w/HC, SnL (450c, 3.6 carbs)

Lunch  2c lettuce, 4oz protein (250-450c, 2 carbs)

Dinner 1c veggie, 4oz protein (250-450c, 1 carb)

Base intake of 950/6carbs

Add either double the protein (+500-900c) for a clean intake and total of 1850 calories 6 carbs or convenience foods 3x (450) for total of 1400 calories 9-13 carbs

Yoga

I had decide to include yoga in my routine again after I was just constantly feeling tight and getting injured a lot.  My goal was just 1x a week for 60 minutes.  Already I notice a difference and it’s just two weeks later.  Before I’d have to wait a moment after I stand from sitting and let the aches settle.  Nope, not a one these days….

I’m also feeling like my knees ache less.  Go figure.

Tuesday

20 minute elliptical warm up

Shoulders/Back/Abs

3 sets/ 15-20

  • 12lb dbs, raise up and circle round
  • bent over, straight arm/single arm flies, each side
  • supermans with 12lb bodybar pushed out and back
  • bent over rows with 60lb barbell
  • single arm rows, 40lbs
  • Freemotion facing machine single arm alternating pull downs 35lbs p/s
  • Freemotion crossovers with pullouts, 7.5 lbs p/s

4 sets/10-15

  • vsit crunches with raising bodybar 12lb, right into
  • vsit Russian twists with body bar, right into
  • vsit bicycles with bodybar

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