Workout Log (15)

(Originally Posted on 2013/04/30 at indianajane87.wordpress.com/)

Tuesday – Lower Body

Recumbent Bike: 5 minutes, resistance 8

Barbell Squat: 45#x8 Warm-Up, 75#x8, 8, 8

Stiff Legged DL: 65#x8, 8, 8

Leg Extensions: [Start 4#] +50#x8, 8, 8

Lying Leg Curls: 30#x8, 8, 8

Standing Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Lying Leg Raises: 15, 13, 13

Exercise Ball Crunches: 15, 15, 15

Recumbent Bike: 5 min, 5 resistance; 5 min, 8 resistance; Cool-Down: 5 min, 1 resistance

Walked Luna.  Would have gone longer but it was hot and she has an ear ache so I didn’t want to strain her too much.

Workout Log (14)

(Originally Posted on 2013/04/29 at indianajane87.wordpress.com/)

Monday: Upper Body

Recumbent Bike Warm-Up: 5 minutes, resistance  8

Bench Press: 50#x12, 12, 12

Bent Over Barbell Row: 40#x12, 12, 12

Dumbbell Shoulder Press: 15#10, 10, 10

Skull Crushers: 30#x10, 10, 10

Barbell Curl: 30#x10, 10, 10

Recumbent Bike: 15 minute intervals of 8 and 3 resistance, first 5 minutes were 4 minutes resistance 8, 1 minute resistance 3 and remaining 10 minutes were 3 minutes resistance 8, 2 minutes resistance 3.

Recumbent Bike Cool-Down: 5 minutes, resistance 1

When I was in the weight room, I noticed another girl doing similar workouts to what I was going to be doing for the day.  I glanced over a couple times as she went on to each new exercise and could guess what she would do next, accurately.  When I was going over to the rack with the dumbbells, I said to her that I believed we were doing the exact same workout.  She said she found it on BodyBuilding.com and I asked if it was Jamie Eason.  She said it could be but I knew it had to be.  Thought that was pretty funny.

In the evening, I took Luna for a 1 mile walk to grab the mail from the mailbox.  It’s starting to get pretty hot out here.  Should be fun once it hits full-on summer.  It’s almost 2100 and it is 89°F out right now.  Feels like an oven outside every time I open the door.

30th Post, Yet The Beginning

(Originally Posted on 2013/04/28 at indianajane87.wordpress.com/)

Happy 30th post to me!  I’m proud of myself for keeping up with this thing.  This post is the beginning of tracking my goals.  I’ve been a member on BodyBuilding.com since Jan. 2012 but it’s been over a year since I used it, other than for Jamie Eason’s workouts.  So before breakfast, I had C help me take my measurements so I could log them into the website and keep an accurate record of my progress.

According to BodyBuilding.com, I am considered “obese.”  My body fat percentage is 34% after using the body fat calculator on 550 Cord website.  Makes me feel all warm and fuzzy inside (sarcasm).  I can’t help but be skeptical but I’m also motivated.  I’ll accept this and use this as a catalyst to change how I am.

C and I are challenging ourselves to eat paleo for a month.  If we can stay on track, this should help me see progress.  After all, “abs are made in the kitchen, not the gym.”

Workout Log (13)

(Originally Posted on 2013/04/27 at indianajane87.wordpress.com/)

Friday’s workout: Lower Body

Recumbent Bike warm-up: 5 minutes, 8 resistance

Dead Lift: 65#x12, 12, 12

Leg Press: [Start 60#] +20#x10, 10, 10

Dumbbell Lunges: 15#x12, 12, 12

Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Dumbbell Shrugs: 15#x12, 12, 12

Decline Crunches: 15, 15, 15

Hyperextensions (replaced with Good Mornings): 45#x 10, 10, 10

This concludes week 1 of Jamie Eason’s Female Fitness Bible workout.

I love how empty the weight room is at one of the gyms between 0900 – 1100.  They’ve designated that time for women only.  And I am one of the few women that go during those hours that uses the weight room instead of living in the cardio room.  It’s awesome.  Don’t have to wait for equipment to open up.

After the gym, I grabbed Luna and met up with a friend, her boxer and baby for a walk.  It was nice having someone to talk to for a change.  It was pretty hot and I didn’t realize until later that day that I had gotten a nice pink hue to my face.

Workout Log (12)

(Originally Posted on 2013/04/25 at indianajane87.wordpress.com)

Today’s workout focused on the upper body.  Like Monday and Tuesday, I warmed up on the recumbent bike at resistance 8.

Dips: -80# body weight x 8, 8, 8

Pull Ups: -95# (first 5reps of 1st set) -110# body weight x 8, 8, 5    [I drew a frowny face next to this one.]

Lat Raises: 10#x10, 10, 10

Triceps Push Downs: 60#X10, 10, 10

Cable Curls: 40#x10, 10, 10

Recumbent Bike: 15 minute intervals (3 mins resistance 8, 2 minutes resistance 3).  5 minute cool-down, resistance 1

May 9th

(Originally Posted on 2013/04/24 at indianajane87.wordpress.com)

I have a date for the ASVAB.  May 9th.  Hopefully all works out this time.  SSgt H believes everything has been worked out.  Just in time for the ball that weekend.  I almost don’t believe that I’ll actually be able to take it.

Aside from that news and taking Luna for a walk, I decided to test out something that would help prevent her from barking.  I found a blog that talks about training your dog and read a particular post that talked about “reactive behavior” and preventing it.  Even though I read it a couple days ago, I hadn’t gotten around to actually doing the little project until today.

Humans: 1 Dogs: 0

 I kind of like the “frosted” look and so far it’s actually doing the job nicely.  She came inside a couple times from the backyard excited because there was probably a dog being walked near the front of the house that she wanted to get a better look at… and to bark at.  Well, she got to the front room and realized she couldn’t see out the windows.  After doing that a couple times, I think she gave up.  Now if only I had learned about this sooner.  It would have definitely saved my sanity.  I wish I could do something like this for the backyard fence.

Workout Log (11)

(Originally Posted on 2013/04/23 at indianajane87.wordpress.com)

This morning I weighed myself at 145.8!  Helloooo 145.  Well, basically 146.  But it has been a while since I even last saw that number.  Doesn’t seem like much but a few changes have made a difference.  Eating better and being more active.  And so far so good.

Today’s workout was lower body.  As mentioned in Workout Log (10), I followed the same routine but for Tuesday.  First I warmed up for 5 minutes on the recumbent bike at resistance 8.

Barbell Squat: (45#x 8 warm-up) 65#x8, 8, 8

Stiff-Legged Dead Lift: 65#x8, 8, 8

Leg Extensions: 50#x8, 8, 8    [This piece of equipment had a sticker that said "Start 4 lbs"... not sure if that means I add 4# to my weight for the total or not.  If anyone knows, please leave a comment so I know for future reference.  The seated calf raise was the same but with 60# start.]

Lying Leg Curls: 30#x8, 9, 9

Standing Calf Raises (did seated today): 20#x12, 12, 12   [+60#??]

Lying Leg Raises: 12, 12, 12

Exercise Ball Crunches: 15, 15, 15

I finished with 10 minutes on the recumbent bike alternating between resistance 8 and 3 with a 5 minute cool-down at resistance 1.

We took longer on our walk because I ran into one of my friends walking her baby and dog.  It was nice catching up.  The weather was nice for the walk.  Sunny, slight wind but warm.