Fitness Journal

Chest and Shoulders

2006-12-04T10:28:00.000-08:00

Sorry! Realized I hadn't updated this in a while. Moved down to Texas (for more on that, check here). Been lifting on and off since I got here...but figured I have some goals, so I might as well make myself as accountable as possible.

CHEST AND SHOULDERS

Bench press:
95/10
105/6
105/6
105/6
95/6

Incline DB press:
32.5/10
35/10
35/10

Incline DB flye:
20/15
25/10
25/10

DB shrugs
52.5/15
55/15
60/15
75/10

Front DB raises (superset with lateral DB raises):
10/10
10/10
10/10

Lateral DB raises (superset with front DB raises):
10/10
10/10
10/10

DB military press:
20/10
22.5/10
25/8

Captain's chair leg raises:
3x15

Ball crunches:
3x15

CARDIO
- 45 minutes on the treadmill, pre-workout
- 15 minutes on the cross-trainer, post-workout

Triceps and Biceps

2006-07-01T19:43:00.000-07:00

Got up at 0400 so I could get a workout in before I had to work...yay...had a decent workout...blew it at dinner, where I had wonderful deep-dish pizza and a deep-dish cookie dessert thing...we were celebrating, though...haha...

Triceps and Biceps (Dumbbells)
* Superset #1:
- Overhead dumbbell extension: 1x12 (30lbs), 2x10 (35lbs)
- Hammer curls: 1x12 (15lbs), 2x10 (20lbs)

* Superset #2:
- Lying crossface extension: 1x12 (12lbs), 2x10 (15lbs)
- Incline alternating curl: 1x12 (15lbs), 2x10 (20lbs)

* Superset #3:
- Triceps kickback: 1x12 (12lbs) 2x10 (15lbs)
- Concentration curls: 1x12 (12lbs), 2x10 (15lbs)

Cardio
* 30 minutes on crosstrainer, pre-workout
* 30 minutes on elliptical, post-workout

Heart-rate Monitor Readings
* Duration: 1hr 30min
* Calories burned: 907 (50% fat)
* Max. HR: 157 (81% MHR)
* Avg. HR: 135 (69% MHR)

Chest and Shoulders

2006-06-30T05:22:00.000-07:00

Eh...so I went for a 'run' this morning (I use that term very...openly, as my runs have been more run/walks...I shoulda been more consistent through the winter with my running...eh...)...about 2.5 miles into it, it's start POURING rain. At first, I was not a happy girl...but then I just started laughing and finished the last 1.25 miles. Got into the gym soaked. Did not make for a comfortable workout, but I did it...

Chest and Shoulders
* Bench press: 5x5 @ 95lbs (with a light warmup set of 10 prior)

* Incline DB press: 3x15/10/10 @ 25lbs

* DB Shoulder press: 3x12/10/10 @ 15/20/20lbs

* Superset
- Pec deck: 3x10 @ 75lbs
- Reverse pec deck: 3x12 @ 45lbs

* Superset
- Lateral DB raises: 3x10 @ 8lbs
- Front DB raises: 1x10 @ 8lbs, 1x6 @ 8lbs, 1x4 @ 5lbs, 1x10 @ 5lbs

Cardio
* Run/walk outside: 3.75 miles
* 10 min. on stationary bike prior to weight training
* 15 min. on elliptical post-weight training

NOTE: My shoulders are sooo freakin' weak. I hate 'em. Blah.

Food

2006-03-19T13:03:00.000-08:00

Okay, been tryin' to come up with a good 'diet' to follow that would meet my needs and everything..So I figured one out...I rock...It follows the 50/30/20 split, which is good for runners...and since that's what a majority of my training is going to focus on...hah...here...

Total calories: 1556
Carbs: 238g (47 g of fiber!) (764 calories) - 49%
Fat: 37g (335 calories) - 21%
Protein: 119g (475 calories) - 30%

Meal #1 (325 calories):
2 eggs, scrambled
1 c. Kashi Go Lean! cereal
1/2 c. Skim milk

Meal #2 (390 calories):
6 Multigrain rice cakes
6 oz. Carb Freedom yogurt

Meal #3 (300 calories):
1 serving Quaker Weight Control oatmeal
6 oz. Carb Freedom Yogurt
1 stick of low-fat string cheese

Meal #4 (192 calories):
1 Grapefruit
6 oz. Carb Freedom yogurt
1 stick of low-fat string cheese

Meal #5 (369 calories)
2 Boca vegan burgers
2 c. cooked broccoli
1 apple

Cold...

2006-03-17T07:01:00.000-08:00

So, I did do cardio yesterday morning, but I don't remember what exactly, so I'm not gonna post it...plus, I had my tattoo worked on Wednesday night, so I didn't really wanna wear my HR monitor since the chest-strap would cut right across where my back was tender...

Anyway, I got up this morning at 0500 and decided to get off my ass (finally) and go run...checked my desktop WeatherBug - it was 26 degrees out...Pulled on my warmups and my Illinois Tech hoodie, laced up my Brooks shoes (second favorite running shoes!), hopped in my car and headed toward the gym...Did my 5.25mi loop, but it was kicking my ass, so it was a mix of running and walking...I dunno if it was the lack of running outside or the cold weather, but either way, I felt sooo outta shape...Headed into the gym and did another 45 minutes of cardio...yay for me...

Cardio

Ran/Walked outside - ~5.25 miles, in 26 degree weather...yay me...

15 minutes on the stationary bike, 4.95 miles
30 minutes on the elliptical machine...

Heart-Rate Monitor Readings

Duration: 1:02
Calories burned: 1018 calories (25% fat)
Max. heart rate reached: 191 (98% of my MHR)
Average heart rate: 171 (88% of my MHR)

Duration: 0:52
Calories burned: 680 calories (45% fat)
Max. heart rate reached: 168 (86% of my MHR)
Average heart rate: 150 (77% of my MHR)

Spin Goddess

2006-03-15T14:53:00.001-08:00

Well, this morning, I had to get up and teach Spin at 0545...this is after teaching last night at 1745...anyway...it was a decent class...I still love it because I kick this guy's ass...that's my whole goal of that class...Anyway, I got done and apparently, the girl that teaches the 0915 Spin class was sick, so my boss asked if I would mind teaching again...I think he was joking, but I agreed...It was okay, but those people are too quiet during that slot...Oh well...I got two good workouts in...yay for me...

Cardio

About an hour of Spin class - same class as last night, just different people...

10 minutes of jump roping - good calorie burn...burned 180 calories in ten minutes!
Another hour of Spin class - used the CD that kicks my ass...it was nice, except the people were way too quiet...

Heart-Rate Monitor Readings

Duration: 1:11
Calories burned: 924 calories (45% fat)
Max. heart rate reached: 175 (90% of my MHR)
Average heart rate: 151 (77% of my MHR)

Duration: 1:32
Calories burned: 1166 calories (40% fat)
Max. heart rate reached: 179 (92% of my MHR)
Average heart rate: 147 (75% of my MHR)

More Cardio

2006-03-14T07:59:00.000-08:00

My workout today was...

59 minutes on the treadmill, 5 miles...this guy got on next to me thinkin' he was gonna out run me, so we went toe-to-toe up to 10mph...haha...he stopped. Wuss.
15 minutes on the elliptical...I figured since I burned damn near 800 calories on the treadmill, I didn't need to do that much...plus, Spin class tonight...

About an hour of Spin class...not a bad class...not the greatest though...

Heart-rate Monitor Readings

Duration: 1:17
Calories burned: 1026 calories (40% fat)
Max. heart rate reached: 195 (100% of my MHR)
Average heart rate: 150 (77% of my MHR)

Duration: 1:05
Calories burned: 836 calories (45% fat)
Max. heart rate reached: 168 (86% of my MHR)
Average heart rate: 150 (77% of my MHR)

Cardio

2006-03-13T05:22:00.000-08:00

I think this week, in my efforts to just get the weight off, I'm going to overload on cardio...should help my endurance...

I got up at 0400 to go for a run, but it was pouring buckets! Normally, I wouldn't have a problem if it was sprinkling or something, but damn...I was kinda upset with myself...

Anyway...I had to be to the gym by like, 0530, to set up bikes for Spin class...I loved today's class...it kicked my ass, and a few of the people that were there...I love it...I love kicking people's asses!! =)

After class, I was going to attempt a coupla miles on the treadmill, but I wasn't feelin' it...so, after 15 minutes, I got up and and switched to the elliptical.

Soo...my workout today was...

~60 minutes of Spin class
15 minutes on the treadmill, about ~1.05 miles (only ran like, half a mile...I suck!)
30 minutes on the elliptical

Heart-rate Monitor Readings

Duration: 1:55
Calories burned: 1309 calories (50% fat)
Max. heart rate reached: 177 (91% of my MHR)
Average heart rate: 138 (71% of my MHR - good level to stay at for long periods to increase endurance)

Calves and Abs

2006-03-09T07:57:00.000-08:00

Cardio

15 minutes on treadmill, 1.03 miles, walking, pre-workout
23.5 minutes on treadmill, 2 miles, slow intervals, post-workout (with Justin, to get his ass running again)
25 minutes on elliptical, post-workout

Weights

Standing raises: 80lbs (4x15)
Seated raises: 80lbs (4x15)

Roman chair lifts: 4x15
Weight crunch: 100lbs (4x25)
Cable oblique crunch: 50lbs (4x15/side)
Ball crunch: (4x25)

Heart-rate Monitor Readings
Heart-rate monitor screwed up...no reading for the morning...

Back and Shoulders

2006-03-08T08:02:00.000-08:00

Cardio

40 minutes on treadmill, ~3.32 miles, intervals of 7-8mph, pre-workout
30 minutes on elliptical, post-workout

Weights

Lat pulldown: 65lbs (12), 70lbs (10), 75lbs (8)
Seated low row: 50lbs (12), 55lbs (10), 60lbs (8) - Should be able to increase weight next time
Cable pullins: 50lbs (12), 60lbs (2x10)
One-arm dumbbell row: 35lbs (3x10/side)

Smith military press: 45lbs (12), 65lbs (10), 75lbs (6)
Dumbbell shoulder raises (side/front): 10lbs (3x8/5)
Dumbbell shrugs: 55lbs (3x10)
Rear delt machine: 45 (12), 52.5lbs (2x10)

Heart-rate Monitor Readings

Duration: 2:08
Calories burned: 1477 calories (45% fat)
Max heart rate reached: 199 (102% of my MHR)
Average heart rate: 138 (71% of MHR)

Chest and Triceps

2006-03-07T09:36:00.001-08:00

Cardio:

40 minutes on the treadmill, prior to weight training, which included running three miles
30 minutes on the elliptical trainer, post-weights.

15 minutes of "Guerilla Cardio" (5 minutes warmup, 5 minutes hard sprints, 5 minute cooldown)
60 minutes of indoor cycling
*EDIT: 60 minutes of spin turned into two hours...I burned well over 2,000 calories tonight just doing cardio...*

Weights:

Chest:

Bench: 1 warmup set of 10 reps, 75lbs (12 reps), 85lbs (10 reps), 95lbs (6 reps) - I'm weak!
Dumbbell incline press: 25lbs (12 reps), 35lbs (2x8 reps)
Dumbbell decline flye: 15 lbs (12 reps), 20lbs (2x10 reps)
Pec deck: 75lbs (12 reps), 82.5lbs (10 reps), 90lbs (6 reps)
Chest press machine: One triple set of 50lbs (15 reps), 37.5lbs (12 reps), 25lbs (10 reps) - Chest burn-out

Triceps

Close-grip reverse bench press: bar (12 reps), 55lbs (2x10 reps) - Again, I'm weak!
Skullcrushers: 40lbs (3x10 reps)
Triceps kickback: 15lbs (3x10 reps/arm)
Cable pushdowns: 70lbs (12 reps), 75lbs (10 reps), 80lbs (8 reps) - I gotta stop doing these...always make my elbow hurt!

Heart-rate monitor reading

Duration: 2:10
Calories burned: 1591 calories (35% fat)
Max heart rate reached: 192 (98% of my MHR)
Average heart rate: 143 (73% of MHR)

Duration: 2:54
Calories burned: 2162 calories (45% fat)
Max heart rate reached: 189 (97% of my MHR)
Average heart rate: 146 (75% of MHR)

Welcome

2006-03-04T07:33:00.000-08:00

For those of you that travelled here through my other blog, Not As Easy As It Looks, thanks for stalking...I mean, following me here. For those of you that somehow mysteriously landed here, welcome. Eh...I suppose I should give a brief intro to the purpose of this in relation to the other blog, eh?

Well, for those that don't know, I'm currently in the process of enlisting (again) in the United States Army. It's been a long, hard road, but this is only the beginning. Not one to give up, I'll keep on truckin' until I get where I need to be in my life. Anyway...all of that drama (which I loathe having in my life) can be found in my other blog. This particular blog is really just my virtual strenght/cardio/food journal. Nothing special, really. Just making myself accountable to, well, everyone. So that's what you'll find here: what I did at the gym and what I ate. I will update this one pretty much every day, since that's when I'm at the gym. I won't be doing my cute li'l QOTD or anything because that's just too time consuming to find a quote for every freakin' day, especially for two blogs. I may put a quote in here that I find particularly inspiring or motivational, but that's about it. In fact, I'll start with one of my favoritest quotes related to working out:

“This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?”
Lance Armstrong

I love Lance. He's great. Read his book and highly recommend it to everyone. The other day, I got this thing in the mail from some financial company. I don't know why I got it, but I'm glad I didn't throw it away without reading it. Inside was a poster like this that is now hanging on my wall:

Hot, eh? Haha...

Feel free to leave me some moto (that's motivation for all y'all not familiar with the term) in my comments if ya want, or whatever...OH! And as for the whole 'muscularpanda' screenname...Well, first, I LOVE pandas. Collect 'em. Have one tattooed on my back. My most prized possession, which I will not give up for anything or anyone, is a stuffed panda I've had since I was a year and a half old.

I love her. Haha...I'm a dork, I know. Also, I love rice and Chinese food, and have been known to say, "I eat so much rice, I must be part panda." And yes, I'm aware, pandas don't eat rice, but it's the whole Chinese connection, ya know? Anyway...that's where the 'muscularpanda' came from (I think the 'muscular' part is pretty self-explanatory, eh?). Keep checkin' back for updates, including one later when my day is done.