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Day 1 - Body For Life Program - Upper Body

Monday, December 01, 2008

Total Time 46 mins.
Start Time 8:07pm
End Time 8:53pm

CHEST
-Dumbell Bench Presses, 12 reps, 10 wt., 5 int.
-Dumbell Bench Presses, 10 reps, 10 wt., 6 int.
-Dumbell Bench Presses, 8 reps, 10 wt., 7 int.
-Dumbell Bench Presses, 6 reps, 15 wt., 8 int.
-Dumbell Bench Presses, 12 reps, 10 wt., 9 int.
-Dumbell Flyes, 12 reps, 10 wt., 5 int., 10 int.

SHOULDERS
-Seated Dumbell Presses, 12 reps, 10 wt., 5 int.
-Seated Dumbell Presses, 10 reps, 10 wt., 6 int.
-Seated Dumbell Presses, 8 reps, 10 wt., 7 int.
-Seated Dumbell Presses, 6 reps, 15 wt., 8 int.
-Seated Dumbell Presses, 12 reps, 10 wt., 9 int.
-Lateral Side Raises, 12 reps, 10 wt., 10 int.

BACK
-Dumbell Rows, 12 reps, 10 wt., 5 int.
-Dumbell Rows, 10 reps, 10 wt., 6 int.
-Dumbell Rows, 8 reps, 10 wt., 7 int.
-Dumbell Rows, 6 reps, 15 wt., 8 int.
-Dumbell Rows, 12 reps, 10 wt. 9 int.
-Dumbell Pullovers, 12 reps, 10 wt., 10 int.

TRICEPS
-Seated Dumbell Extensions, 12 reps, 10 wt., 5 int.
-Seated Dumbell Extensions, 10 reps, 10 wt., 6 int.
-Seated Dumbell Extensions, 8 reps, 10 wt., 7 int.
-Seated Dumbell Extensions, 6 reps, 15 wt., 8 int.
-Seated Dumbell Extensions, 12 reps, 10 wt., 9 int.
-Lying Dumbell Extensions, 12 reps, 10 wt., 10 int.

BICEPS
-Seated Dumbell Curls, 12 reps, 10 wt., 5 int.
-Seated Dumbell Curls, 10 reps, 10 wt., 6 int.
-Seated Dumbell Curls, 8 reps, 10 wt., 7 int.
-Seated Dumbell Curls, 6 reps, 15 wt., 8 int.
-Seated Dumbell Curls, 12 reps, 10 wt., 9 int.
-Standing Dumbell Curls, 12 reps, 10 wt., 10 int.

NOTES
This workout wasn't as tough as I thought it would be. I guess because I've been doing the Shred so my muscles are used to the trauma. I will do the same upper body workout next time until the stinging goes away. I felt a little burn, but I'm getting a stinging feeling which is not as bad as a burn. Cardio tomorrow!

  
  Member Comments About This Blog Post:

HOME-BODY 12/3/2008 9:23AM

    AWESOME WORKOUT GIRLFRIEND!! I haven't seen you stop by to post on the threads. You should be proud to share your accomplishments with the team members!!! YOU ROCK MAJOR TIME!!!

emoticon
emoticon
Marj.

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Me in a triatholon?

Monday, November 24, 2008

Maybe? But I have to learn how to swim first and to get a good bike to race in. The Tri Bikes are very expensive so I dont know what I'm going to do about that. Maybe I can buy a used one? Well, I won't worry about that right now because I have to first get my running on and then get over my fear of deep water. I also want to get into Kayaking as it is very good exercise for the upper body and core. I don't think Jersey has a team or any local teams.

Anyhoooo...like I said before this spring is when I'm going to break free and start my Couch to 5k training and I have to do it alone because I don't know anyone who's into fitness and nutrition like me...it's OK. I was born all by myself, right? My mom asks me that all the time. Also, I need to train so when the NJ State Police comes out of their hiring freeze then I'll be physically fit to pass their fitness test and after that all I'll have to worry about is the interview and written test. I really want to be a State Trooper. It's sad that have been on a freeze for three years now. :(

Other than going to college and getting a degree, I want to show my girls that I have also accomplished other goals of mine. One is to become fit and toned...a little muscles and show them that living a healthy life pays off. I want to participate in annual triatholons. I want do as many charity walks and runs as possible. When I turn 50 years old I'll have a great 20 year track record they can be proud of.

I'm done for now. I need to go meditate. Caio!

  
  Member Comments About This Blog Post:

LOVEBEAM 11/30/2008 7:11PM

    Too bad i dont live near by because i would train the coach to 5k with you

Girl you are the superwoman when you find time to meditate?

Comment edited on: 11/30/2008 7:09:40 PM

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TRIGIRL0821 11/25/2008 8:45AM

    You can be a triathlete for certain!

Get swimming, get biking and get running...also, there are other types of tris out there too...kayak, bike, run...you will find one that suits you.

Danskin does 16 around the US - and is a great first timer tri...loads of support!

Ask me questions if you want - I've did 4 sprints this year alone, and have been a triathlete since 2003!

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40lbs. down baby!!!

Friday, November 21, 2008

And it only took me 19 weeks to do it. I am very close to my goal and I am totally beaming! I can't believe that I'm almost in a new decade...170's. Cheeeese!!!!!

What an accomplishment!!!! I start Cathe's rotation next week along with my current program "the 30 day Shred Level 2"...I'm scared. Wish me luck!

  
  Member Comments About This Blog Post:

DIAMNDSPRKLMOM 11/21/2008 7:28PM

    emoticonYou Rock! --Keep up the good work!

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TAUWZER 11/21/2008 5:33PM

    Great job!

Vickie

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LOGANDRYLSMOM 11/21/2008 3:37PM

    That is AWESOME!!!! GREAT JOB!!!!!!!!!!!!!!! GOOD LUCK!!!

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33% body fat

Monday, November 17, 2008

That's my body fat percentage and that's a lot, but I was reading that the average American woman's body fat percentage is 32 and that the ideal percentage is 20%. For athletic women it should be between 15-20% and if your body fat percentage is 10 or lower then most likely you have an eating disorder.

I'd like to get mine down to 20%, but that's going to take a lot of hard work. I'm thinking maybe if I take my cardio up to 45 mins a day or every other day then maybe I can kick start my fat burning. Right now, I'm feeling the waters and trying to come up with a better plan than I have now.

I'm looking into Cathe Workouts. I am definitely keeping the 30 Day Shred and my 100 crunches a day. I also want to put in some serious strength. I bought a pair of 10lb. weights this weekend so I'm going to work with them. I work out now and don't get sore so God Bless Me! I'm making progress.

My left leg has healed a lot since I messed it up last week. I do feel a wee bit discomfort way down in the muscle, but I am able to do deep lunges so it's not a problem.

  
  Member Comments About This Blog Post:

AWILL09 11/18/2008 10:40PM

    Hey girlie!

You are kicking butt and taking names! Be careful with the leg and don't over extend yourself! You're doing great and I don't want anything to hinder your progress! emoticon

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JEEPERSCA 11/17/2008 3:28PM

    Lunge walking is the best! (or worst, depending on how you look at it) If you bought new weights, you can do a lunge walk /military press until your arms are tired, then lunge/bicep curl...my husband and I try to put in a few sets of lunge walking at the end of our workouts.

Great way to get nearly all of your muscles involved. It burns more calories and boosts your metabolism further during your work out, too, by engaging a larger grouping of muscles. Nice work!

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Trying to be Super Woman...

Thursday, November 13, 2008

...I tore up my right thigh in the front. There is a piercing pain everything I try to do a lunge. I forgot to do my stretches and kicked boxed my way into a heep of pain. I didn't know it until I tried to do Jillian's lunges. This happened last night and I still have the pain today. I won't be able to work out or do cardio for that matter or any lower body training. This really sucks.

It's all my fault. Live and learn.

No more listening to Alicia Keys for me this week.

  
  Member Comments About This Blog Post:

MONY924 11/20/2008 8:21PM

    Ouch! Ouch! Ouch!
be good to yourself - don't do too much too soon.

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