Workout highlights

42 F , Charlotte ,NC


Monday, July 6, 2009 at 10:03 PM filed under Exercise & Fitness postings
Had a great workout today - went up on weight, down on reps. Felt like I could have done more reps on everything. This morning checked my measurements and plugged them (and original ones from 2 weeks ago) into's BMI calculator - I've lost 6 lbs of fat and gained 5.5 lbs of muscle in TWO WEEKS...this is definitely the fastest I've seen changes in my body, including stints with 3 different trainers.

Warmed up with a 1 mile treadmill run - ran the first 1/2 mile at 5.5 on a 2 include to get my legs nice and warm then moved to 0 and started upping my speed, last leg at 7.0 - stride felt really good, I can tell a difference in power from my glutes. Stomach was a little nuts, had fried green tomatoes w/ ranch dressing at lunch (only 4 slices) and ick ick heatburn city, will not do that BEFORE my workout again.

Went UP on lunge weight to 25 lbs for 2 sets of 4 (8 total per set)--walking lunges. This is the most I've ever lunged - I can remember feeling like I was going to die lunging 15s - lol!! Felt like I could do more reps but don't want to overdo it since I have to do this again Wed and Friday!

Up on squat weight to 20's - went all the way to thighs parallel to floor, felt pretty easy.

Introduced cable crossovers at 20 the first set, 25 the second. Fairly easy. The machine stinks though, not adjustable. Think I may switch to include dumbell chest press for the rest of the week.

Upped bicep dumbell curls to 20 lbs. Pretty easy.
Tris still easy at 2 sets 12-rep bench dips and kick backs with 10s.Tris have not been sore yet - think I need to do more dips and switch to a different weighted exercise when I'm done with this 4-week cycle.

Upped dumbell bent-over rows to 30 lbs--this is the most I've ever done! 2 sets of 5 reps - pretty hard. I have to tighten abs and arch my back a little to keep my ribs from twisting.

Upped back extensions on the ground to 35--getting hard. I can feel my lower back getting stronger though - would like to introduce deadlifts soon and test it out.

Upped one-leg calf raises to 20 lb dumbells - again the most I've ever done. 2 sets of 5 reps and that was enough.

3 sets of 20-rep abs (different exercies) + stretching = done. Ready for my recovery protein shake!!

20 min evening walk with the dog.

Made up a new salad for dinner--garbanzo and roma tomato w/ fresh basil. VERY yummy. 21.5gs of protein in 1 cup!! Will definitely keep that one on the roster. Consumed 89g of protein today - pretty happy about that.

1 Comment (add)
Last comment by TampaKsen on 7/7/2009 2:14 PM

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