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Mon 1/10/11 Workout & BMF Totals:
Elliptical: 35 mins, 3 min warm up, 5 min cool down, intervals w/ resistance 18 for 1 min & 1 for 2 mins, ave HR 193 & max HR 200, 2.64mi (machine cal readout 447)
Treadmill: 35 mins, 3 min warm up @ 3mph & 5 min cool down @ 2mph, intervals w/ incline 10 @ 3.5 & 4mph for 1.5 mins (alternating) & no incline @ 2.5 & 3mph for 2 mins (alternating), ave HR 183 & max HR 192, 1.77mi (machine cal readout 337.8)
Bicep curl machine: 3 sets/ w/ 12/10/8 reps @ 20lbs
Shoulder press machine: 3 sets w/ w/ 12/8/8 reps @ 20lbs
Leg Press: 3 sets w/ 15 rep @ 100lbs
Calf Raises: 3 sets w/ 15 reps @ 25/40/55lbs
BMF Totals:
Cals Burned: 3717
Cals Consumed: 2188
Cal Deficit: 1526
Physical Activity - Moderate: 49 mins & Vigorous: 52 mins
Steps Taken: 13,202
Total Miles for the day: 5.91mi
Super sore today (didn't stretch, I know, bad me). IF it doesn't start raining then I'm going to swim laps today. Even that'll be a challenge for my body at this point. But if it does rain, then I get the day off. Need to figure out on my own a new weight lifting program as the machines upstairs are NOT going to accommodate the 12 wk program I was doing before. That really pisses me off, but there's not much else I can do. So I'll be working on that & hopefully starting that up next Mon. The whole weight lifting situation at my gym ALMOST makes me want to get a 2nd gym membership so that it's no longer an issue (plus I'd have 24 hr access).
Diet Calendar Entries for 11 January 2011:
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1940 kcal
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Fat: 92.81g | Prot: 137.08g | Carb: 144.91g.
Breakfast: kirkland green tea, Agave Syrup, Trio Nut Bar, precious , Non-dairy Coffee Creamer. Lunch: Sun dried tomatoes, Tuna, Champagne Pear Vinaigrette, Real Egg Product, Onion Flakes, Iceberg lettuce , Naturally Shredded Cheddar/Jack Cheese. Dinner: Cranberry Walnut Gorgonzola Dressing, Naturally Shredded Cheddar/Jack Cheese, Iceberg lettuce , Onion Flakes, Real Egg Product, Tuna, Sun dried tomatoes. Snacks/Other: Quaker chewy bar, Precious Stringsters String Cheese, Quaker chewy low fat oatmeal raisin. more...
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 Comments
Swimming sounds so nice right now. Is it a heated pool or outdoors? If it's outdoors, I'm jealous and want to know where. Oh wait, I think I remember you living in California? Good job on the work out and hopefully you can work out your 12 wk program to your needs.
11 Jan 11 by member: britt-a-knee
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Lol, yep I'm in Cali. It's a heated outdoor pool. It does feel nice, but getting out & getting to your towel is pretty daunting. We've been having freezing & very low temps. Right now it's just below 40. Not bad compared to some places, but still not weather to be walking around soaking wet. The look & feel of it outside though says rain is coming, so I may just take this day to relax my sore muscles & flush my body w/ water (b/c my muscles are definitely retaining). Could spend the day doing various stretches, that would probably be best for my body. Lol. Although at the moment I think I may crawl back into bed. = D
11 Jan 11 by member: Evil_Angel_Shay
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I'm in Sacramento area are you in Northern, Central, or Southern Cali? I go to the 24 hour fitness with my daughter. A day of rest is sometime the best thing to do as it enables your muscles to repair...best wishes on finding the time and place for your exercise that works best for you EvilAngel..TOWANDA!!
11 Jan 11 by member: Lisa Online
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Lisa, I'm in Chico!! We're too small to have a 24 Hr Fitness here, esp w/ all the other gyms. We do have 1 gym that is always 24 hrs & it's a great gym. The thing of it is that I have access to an awesome new gym at the university b/c I'm a student & my fees pay for it. So a 2nd membership isn't necessarily ideal, but we shall see. And I took the day off, I think my body needed it after throwing it head first into hardcore working out after 3 months off.
11 Jan 11 by member: Evil_Angel_Shay
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Oh darn, I was hoping you were closer. Maybe this summer I will meet up with you for a swim at the River by the Bidwell Mansion...I love that swimming place! TOWANDA!!!!
11 Jan 11 by member: Lisa Online
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I've heard the 5x5 program is good if you're looking for a strength training program, you can Google it. My lifting program works a different muscle group each day 6 days a week & involes progressive overload - lifting max weight every time. For example, back in August I was doing 100 lbs on the leg press, 8x3, & increasing the weight a little each week. In 4 months I had worked up to 250 lbs, 12x2. Since changing to a more focused program, just in the past month I've added another 50 lbs to that. It's also nice that I have something different to do every day. Work it out girl!
14 Jan 11 by member: kstubblefield
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