BLACKANDI   19,980
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Upper Body on Cardio Day...bleh!

Tuesday, December 23, 2008

Was sick yesterday so I had to do my upper body today which meant that I couldn't do my cardio because my arms are tired. I didn't run either because it's too cold outside and I don't want to get sick so I'm now looking for a good quality and cost effective treadmill. This is not going to be easy.

Anyway, everybody is sick around here and it's annoying. I couldn't run yesterday either and now I feel heavy. Last Monday I weighed in at 178lbs, looked and felt thin. This past Monday, I don't want to talk about and I feel heavy...I think I even look like it.

Today... chest/back/shoulders.

BB Bench Press s/s with BB Curls
35x12 and 35x20
45x10 and 45x10
45x10 and 45x10
45x10 and 45x8

Flat DB Bench Press s/s with Bent Over Rows
30x10 and 20x15
30x8 and 30x12
40x8 and 20x12

Flat Bench DB Flyes
20x12
20x12

DB Side Lateral Raises (getting better at this)
20x12 lower weight to 10 and did 8 more
20x12 lower weight to 10 and did 8 more
20x12 lower weight to 10 and did 8 more
20x12 lower weight to 10 and did 8 more

DB Rear Delt Raises (I suck at these...I tried with a pair of 20lb DBs and then 15...10s even cause sweat - gotta work on there more)
10x12 lower weight to 6 and did 8 more
10x12 lower weight to 6 and did 8 more

Bonus
-5 Bench Dips (ouch - first time attempting)
-held a full plank for 60 secs (getting better at these)
-10 traditional pushups (these are still painful. Can only do half down which is better than what I was doing in October when I couldn't even lift myself off the floor)

  


Currently Revamping My Schedule and Getting My Goals Organized

Saturday, December 20, 2008

I decided to invest the money into learning how to Row to eventually become competitive. And after 3 to 5 years of Rowing and competing in regattas I could probably try out for the Olympics - it's possible. I'm also giving up all of my vacation time in 2010 to dedicate to doing this. If you don't know what rowing is see this link www.usrowing.org . There is a rowing machine at the gym at the University down the street from where I work that I have access too (I just learned this) and I know a guy on Clutch Fitness who strength trains with only a rowing machine and kettlebells so I've got an automatic advisor to go to. Wonderful!

If I want to row I have to get my strength up, get my endurance up, be able to swim and be able to row long distances.

Starting this Monday I'm going to start an 8 week running program called First Steps. I'd rather not go with Couch to 5K because this program seems a lot better for me. Running will take place 4 times per week. It starts off with walking for 20 mins per day for four days and then walking for 30 minutes for four days and then the 8 week program starts (you can get details about the program from Runner's World website under Beginners).

Since I decided to do this, I've had to come up with a new daily schedule in order to continue to cross train between my aerobic and strength programs. Starting this January I'm also taking swimming lessons to learn how to swim. I'm going to go through and take the intermediate and advance courses. To be able to Row I must pass a swim test so this is necessary.

So here are my short-term goals...

-to be able to run consistently for up to 30 mins (as a beginner)
-to learn how to swim and start training for distance
-to finish up my 12-week strength program (it's going good)
-to finally shed the remaining 5lbs I need to lose (which will make me no longer overweight - woot!)
-to then drop another 15lbs as I tone and gain endurance (I'm going for total body change here)

School starts in Fall 2009 and I'm going back to get a degree in something I totally had no interest in before July 2008...Nutrition. I'm going to start a Dietician certification course and when I complete it I will get an Associates Degree. Then it's off to medical school where they have a certified nutritionist program and after two years I'll get my Bachelors Degree.

Turning 30 has definitely changed my life.

I'm still active in the Spark but I started to stop recording my nutrition because I just don't have the time to plug it all in every single day, but I do write my nutrition down and take notes of my caloric, protein, carb and sodium intake. So, if you want to know what I'm eating shoot me a Spark Mail and I'll run it down.

I'd like to thank the South Beach Diet for changing my life and putting me on a road to actually becoming athletic. This has opened new doors for me and I see a lot of opportunity in my future.

I also have a friend on Clutch who is training for his first 5k and asked me to train with him. I'll take notes from his training experience and be there for moral support but I know that it's going to take me at least five months to get it together.

So, I'm putting together my new binder which is where I will keep my goal calender, my daily schedule, all of my programs and track my progress. I chose Runner's World as the place to electronically track my numbers for running, swimming and cycling (I will start up cycling in 2010). After Christmas I'm finally going to get my Garmin heart rate monitor. I'm so excited. I need it badly!

  
  Member Comments About This Blog Post:

ALISHAB3 12/21/2008 1:39PM

    The hrm makes all the difference to your training. You will love having it on your runs.

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Day 15 - Body For Life - Upper Body

Tuesday, December 16, 2008

December 15, 2008
Upper Body
Start Time: 8pm
End Time: 8:50pm
Int. = Intensity

Chest
BB Bench Presses, 12 reps, 00lbs., Int. 8
BB Bench Presses, 10 reps, 20lbs., Int. 9
BB Bench Presses, 8 reps, 20lbs., Int. 10
BB Bench Presses, 6 reps, 40lbs., Int. 10
BB Bench Presses, 12 reps, 40lbs., Int. 10
BB Bench Presses, 12 reps, 40lbs., Int. 10

Shoulders
Seated DB Presses, 12 reps, 20bs, Int. 9
Seated DB Presses, 10 reps, 20bs, Int. 10
Seated DB Presses, 8 reps, 30s, Int. 10
Seated DB Presses, 6 reps, 30lbs, Int. 10
Seated DB Presses, 12 reps, 20lbs, Int. 10
Seated DD Presses, 12 reps, 30lbs, Int. 10

Back
Bent Over BB Rows, 12 reps, 20lbs, Int.5
Bent Over BB Rows, 10 reps, 20lbs, Int.6
Bent Over BB Rows, 8 reps, 30lbs, Int.7
Bent Over BB Rows, 6 reps, 40lbs, Int. 9
Bent Over BB Rows, 12 reps, 50lbs, Int.10
Bent Over BB Rows, 12 reps, 50lbs, Int. 10+

Triceps
DB Tricep Ext., 12 reps, 10lbs, Int. 5
DB Tricep Ext., 12 reps, 10lbs, Int. 7
DB Tricep Ext., 8 reps, 15lbs, Int. 8
DB Tricep Ext., 6 reps, 20lbs, Int. 10
DB Tricep Ext., 12 reps, 15lbs, Int. 10
DB Tricep Ext., 12 reps, 15lbs, Int. 10

Biceps
BB Bicep Curls, 12 reps, 30lbs, Int. 6
BB Bicep Curls, 10 reps, 30lbs, Int. 7
BB Bicep Curls, 8 reps, 30lbs, Int. 8
BB Bicep Curls, 6 reps, 40lbs, Int. 10
BB Bicep Curls, 12 reps, 40lbs, Int. 10
DB Bicep Curls, 12 reps, 50lbs, Int. 10+

  
  Member Comments About This Blog Post:

JOURNEY36 12/16/2008 11:50AM

    You are very inspiring. You put in the work and got the results, simple as that. There are no formula or secret spell. It's all about the work equalling the results. Continue to do what you do and 50 lbs is just around the corner for you. Love your page and thanks for training me on your blogs. Stay blessed.

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Day 14 - Body For Life - Day Off

Tuesday, December 16, 2008

December 14, 2008
Start Time: 8pm
End Time: 8:20pm

I didn't take a day off...

Did Jillian Michael's 30 Day Shred Level 2...

30 Day Shred Level 2

WARM UP

-arm crosses (30 seconds)
-backwards windmills (30 seconds)
-jumping jacks (30 seconds)
-neck circles (30 seconds)
-jumping jacks (30 seconds)

CIRCUIT 1

Strength = 3 minutes

-walk out pushups (30 seconds)
-squat and dumbbell rows (1.5 minutes)
-walkout pushups (30 seconds)
-squat and dumbbell rows (1.5 minutes)

Cardio = 2 minutes

-squat thrusts (30 seconds)
-jump rope (30 seconds)
-squat thrusts (30 seconds)
-jump rope (30 seconds)

Abs = 1 minutes

-leg lift crunches (30 seconds)
-double crunches (30 seconds)

CIRCUIT 2

Strength = 3 minutes

-dumbell row (pull 30 seconds)
-static lunge w/ bicep curl (left 1.5 minutes)
-dumbell row (pull 30 seconds)
(right 1.5 minutes)
-static lunge w/ bicep curl (right 1 .5 minutes)

Cardio = 2 minutes

-jump twists (30 seconds)
-skater (30 seconds)
-jump twists (30 seconds)
-skater (30 seconds)

Abs = 1 minute

-crunches twist (1 minutes)

CIRCUIT 3

Strength = 3 minutes

-army leg raises (30 seconds)
-anterior hand raises and side lunges (1.5 minutes)
-army leg raises (30 seconds)
-anterior hand raises and side lunges (1.5 minutes)

Cardio = 2 minutes

-plank jumping jacks (30 seconds)
-double jump rope (30 seconds)
-plank jumping jacks (30 seconds)
-double jump rope (30 seconds

Abs = 1 minutes

-oblique twists on all fours (1 minute)

STRETCHES

  


Day 13 - Body For Life - Cardio

Tuesday, December 16, 2008

Did a 20 min. HIIT workout - Cardio.

  


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