Suburbanbushbabe's Workout/Health Log

SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
I am totally inspired by Lushaholic. I don't keep a log and I am here a lot, so this is where I'm going to try to keep it.

My goal as of today is to lose 20 pounds, get stronger, tone my torso, and be able to lift again without aggravating my left shoulder. I have more to lose than 20 pounds but this is my first phase.

I will aim for consistency in the amount of my workouts (3+ per week)
I will aim for sufficient sleep and good diet to support my workouts.
I will aim for good planning to enable enough time to workout and arrive on time for work.
I will try not to judge or comment but just factually record what I've done.

================
Friday 11/3 - first workout after 3+ weeks of bronchitis. Forgot my heart rate monitor and tape player and had to circle back home for both.

Total Exercise time 1:19
Achieved 34 minutes in zone.
Target heart rate 136-156
Avg heart rate 147
total calories burned 863, 30% fat

1. 5 min. fast warmup stretches. walk around track twice doing walking, stretches, and lunges - knee to chin, leg straight out (russian soldier walk), sideways squats. Achilles heel stretch on wall; Swing legs to loosen hips on railing.

2. Cross-trainer 25 minutes Interval 2 min. - resistance 8; incline 10 at high - no incremental increase.
3. Treadmill - 20 minutes walk - Highest incline 2.5 highest pace 3.7
4. Abs: 30 crunches with back on ball.
20 crunches with belly on ball.
20 crunches on floor with 3 pound weights.
10 crunches on back with legs perpendicular - hands to feet.
5. Slow cool down Stretches (10 mins) -
2 long sphinx poses on floor.
Back/oblique stretch lying on floor, knees side to side.
Legs/back - sitting, feet together, hold feet drop head.
Sit, legs extended spread - both sides and middle drop torso
Hip/sides twist with one leg straight.
6. 2 x 6 reps of shoulder strengthening pulls 7 pounds. Front and back of shoulder. (5 min)
7. Stretching station for slow achilles, back of thigh and back, front of thigh and chest/arm stretch. (5 min)

Done.
My blog - http://suburbanbushbabe.wordpress.com/
My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
comic-p.jpg

Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
Hear that crash? It's me falling off the CG wagon.

Comments

  • lushaholiclushaholic Registered Users Posts: 2,180
    Way to go SBB!! :D Btw, have you heard of sparkpeople.com? That has really helped me lots as well. :)
    3a/2c f/mii. pics added 2/3/07
    spingbannerwk6.jpghycoffeeiconuy8.gif
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Lushaholic, thanks, and also for being so motivated and stickin with your program. I need to lose what you lost. ETA - checking out the spark people website.

    Log for 11/4/06

    Exercise time - 1:30; focus cardio, chest shoulders, biceps, triceps, abs
    In zone - approximately 40 minutes (My monitor needs a new battery)
    Heartrate zone 136-156
    Kcal/fat = 777/35%

    1. Warmup/walking stretches/squats
    2. Treadmill - 30 minutes; incline 3.5-5/pace 3.5-7 10 mins; 1-2 minute running intervals 3.8 - 4.2 @ 1.5 incline with 1 minute pause or walking rest between until 25 minutes; incline/walk to 28 mins.; 2 minutes walk/cool down.
    3.
    Chest cable flies 2 x 16 @ 10 lbs
    cross chest flies 2 x 16 @ 15 lbs
    2-handed cross body side pulls (back/obliques/core) 2 sets of 16 each side
    flat bench press; bar + 10lbs; 1 x 12
    - Shoulder; squats w/shoulder raises 5 lbs 2 x 16; front incline flies 5 lbs 2 x 16
    Lat pulls 45 lbs 2 x 16
    - Reverse crunches on bench 2 x 20
    - Nosebreakers 20lbs bar 2 x 16
    - Standing triceps push backs 5 lbs. 2 x 16
    Forgot to do biceps :?
    20 crunches on the ball
    Bicycle crunches 10 x 4
    supermans 2 x 20
    Cooldown stretches legs, back, hips, achilles, quads, hamstrings, abs --
    - Cobra
    - feet together knees to floor, drop torso over feet
    - Sit legs spread, torso to each leg, torso to floor between legs
    - Straight leg/bent leg back twist
    - Stand at rail, on leg bent horizontal on rail (hip stretch)
    - hamstring stretch on stretch grid
    - Chest/arm stretch

    Abs are feeling achy. Left knee a little sore. Left shoulder okay.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    No workouts since 11/4. I think I'm exhausting myself at work (my co-worker has pneumonia) and staying up to read too late at home.

    Good notes
    - The food is good. I'm eating smaller portions and not feeling hungry. Examples - bought chicken/veggie/noodle stir-fry last night at Fresh City. Ate half for dinner, had the other half tonight for dinner. It was good.

    - Saw my nutritionist this evening and I always get a positive jolt. She brought plastic/rubber models of food to show portions of pasta (hint - go with angelhair, not macaroni or ziti if you want the illusion of volume); cake; brownie, pizza and steak/red meat. The steak portion was so pitiful, maybe I'll just not eat steak :lol:

    - Signed up at Sparkpeople and like the site.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Worked out this evening. It was really crowded, I like mornings better.

    Walking warm-up (walk, lunges, knee to chest, side squats, foot up to hand) - 7 mins.
    Treadmill - 18 minutes, intervals - walk 1-2 mins at 1.5 to 7 incline; 3.5 speed, run 1-1.5 minutes at 3.8-4.5 speed, 1.5 incline.
    Wave-runner? I think it's called - 16 minutes - strength Interval workout Level 1 (I was above my HR zone most of the time - this is extremely cardio)
    Assisted pushups - 130 lbs 3 x 12
    Hammer bicep curls 3 x 12 @ 8 lbs
    Abs - reverse crunch on weight bench 2 x 16
    Chest press lying down on weight bench - bar as weight 2 x 12
    Squats to calf raises with d/b lift (knee to ohead) 8 lbs 3 x 12
    Cable 1-arm pull front to back with back leg knee up back to lunge 20lbs 3 x 12 each side
    Assisted triceps pushups 3 x 12 x 130
    Abs - supermans 2 x 20
    Abs - Legs up, crunch hands to feet with d/b (5 lbs) 3 x 12
    Stretch on the frame - hamstrings, quads, achilles, lower back, chest and arms

    Left knee and shoulder feel fine
    Drank a lot of water

    Excercise time - 1:27
    In zone (136-156) 31.5 minutes
    Average HR 139
    Kcal/%fat burning - 857/35%
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Morning workout for the first morning in ages!

    5 minute walking warm-up
    Cross trainer 20 minutes – intervals
    Wave runner – 15 minutes strength or other
    D/B side bends – 3 x 12
    Reverse crunch – 3 x 16
    Bicycles – 2 x (8 x 4)
    Squats with d/b shoulder raise with ball on wall – 2 x 16
    5 minute stretch cool down

    Exercise time 1:01
    In zone 32:22
    HR limits 136-156
    Avg HR 141
    Kcal/%fat
    632/35%

    Knees and shoulder okay, but lower back is achy. And my arms hurt from pull-ups yesterday.

    Ate more than planned 9started eating too late and didn't eat frequently enough)
    Late breakfast - very hungry - added 1/2 donut
    Lunch - good job: salad with cut-up pear and 1.5 pizza slize
    Snacks - Skinny cow pop, 2 mini dark chocolates. South Beach cookies (2) + 1/2 cup - spotting a trend here?
    Large, late dinner Brazilian - 4 oz grilled pork, 1/2 cup rice, 1/2 cup beans, sauteed collard greens, egg/bacon/bean mix. 1/2 slice of flan
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Lower Body/Core/Abs today

    Cardio
    Warmup - Stair – 10 minutes at weight loss setting
    Treadmill – 10 minutes - 3 running intervals of 1-2 minutes (4.3-4.5/incline 1.5), 1 incline walking at 5/3.5, rest walking incline 3/3.3-5
    Wave runner – 12 minutes - cardio setting

    Lower & Core
    Deadlifts – 3 x 12 30 & 40 lb bar
    Airplanes with 5 lb d/bell 2 x 10 each side
    Seated leg curls 3 x 12 (Quads) 50-60 lbs
    One side d/b stretch floor to over head 2 x 12 each side - 10 lb
    Seat leg extensions 3 x 12 hamstrings - 30 lbs

    Abs
    Crunches on ball 3 x 12
    Balanced seated twists with medicine Ball side to side 2 x 12
    Back extensions on ball 3 x 12
    Clamshell with ball 2 x 10

    Stretch
    Downward dog to Pigeon to back over1-leg stretch
    Lying hands & back flat, knees side to side, then 1 leg extended

    Time of day - late afternoon/evg.
    Exercise time 1:18
    In zone 33:24
    HR zone 136-156
    Avg HR 134
    Kcal/% fat - 734/40%

    Lower back a little achy
    Knee okay but a little shaky - ice tonight
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Workout for 11/22 Upper body focus.
    Exercise time - 2:00

    Very long workout today. My HR monitor was not reliable, didn't get my HR for like 15 minutes and was showing 113 after 5 minutes of rebounding!!! so I'm not posting the results.


    Walking warmup stretch – 5 minutes
    Rebounder 5 minutes

    Chest/shoulder/back/biceps/triceps
    Chest bench press – bar only 3 x 12
    Abs: reverse crunches on bench 3 x 12
    Chest: Face down incline flies d/b 8 lbs 3 x 12
    Chest/Shoulders: Face down d/b raises (top/side/back) 5-8 lbs 2 x 16
    Cardio – airplanes with 5 lbs d/b each side x 12
    Back to front 1-arm cable pulls 3 x 12 x 30lbs
    Squats with ball on wall with d/b shoulder raise 3 x 12 x 8lbs
    Lateral d/b raises 8 lbs 3 x 12
    Cardio- 1 arm squat to ovhead stretch d/b 10 lbs each side x 12
    Assisted pull ups 3 x 12 @ 130
    Lat cable pull downs sitting on the ball - 50 lbs
    D/b back rows – 17.5lb, 3 x 12 each side
    Triceps cable pull downs - 30 lbs
    Triceps kickbacks 3 x 12 5 lbs
    Biceps cable pull-ups 3 x 12 - 30 lbs
    Biceps curls 8 lbs seated 1 x 12 Standing hammer 2 x 12

    Cardio
    Treadmill 10 minutes - HIIT warmup incline 5/speed 3.5; 3 running [email protected] 1-1.5 minutes/1.5 incline, interspersed with walk/recover @ 3.3-3.5/incline 1/5

    Core/Abs
    Lying legs in air – hands to feet crunch – 3 x 12
    Planks – front/side/side (2 x 20 sec each side)

    Stretch/cooldown
    Downward dog/pigeon/1 leg seated back/hamstring/hip stretch
    Cobra x 2
    Stretch on the frame – Achilles, hamstring, back, chest, reverse quads

    Incline chest press bothered my shoulder so I switched to flat. That was okay.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • luvmylocsluvmylocs Registered Users Posts: 7,578 Curl Neophyte
    your workout log is great! good luck!
    a dreamy pisces :fish:
    please recycle, it matters...
    i change lives...through fitness
    i'm more relaxed being natural
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Luvmylocs, thanks for the encouragement!

    11/23 - I free styled it. Bit of old workouts. HR monitor still erratic and registering at 00 but not as much as yesterday:

    Workout time 1:39
    in zone 31:28
    limits 136-156
    Avg HR 129
    Kcal/% fat = 764/40%

    Walking warmup/stretch - 3 track cycles
    Cables 2-hand side to side 40 lbs x 2/12 reps
    Bosu step overs/side squat overs one of each x 12
    Kettleball flings 30 lbs 2 x 12
    Cardio - Elliptical x-trainer 20 minutes - intervals 2 minutes incline 10/resistance 8, 2 minutes incline 5/resistance 4

    Machine circuit:
    Leg press (1) - 109 lbs

    2 circuits:
    Seated hamstring leg curl - 30 lbs
    Seated leg extensions - 25 lbs
    Back pull down
    Chest press 20 lbs
    Triceps (2 machines, 2 reps)


    Deadlifts 1 x 30lbs x 12, 1 x 40lbs x 12
    Calf standing raises 2 x 12 x 75lbs
    Low back press up 1 x 12 (with 10lbs)
    Low back front/side crunches on bosu 2 x 12
    Seated back 2-hand row 45 lbs x 2 x 12

    Abs - feet stay on ground with ball - hands to ceiling with 7 lbs weight (2 x 12)
    Abs - clamshell crunch, no ball 2 x 12
    Abs - Bicyles 2 x 4 x 10

    Stretch on the frame (30 secs each): Achilles, reverse quad, hams, lower back, chest/arms
    On the mat, lower back trunk rotation - bent legs, then one straight leg

    No pain, feeling good - hungry and ready for The Meal.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Yesterday (11/24) went for a long walk (2 hours) with my sis. And then a mani/pedi. Wonder how many calories that burned :)
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    12/5 Tuesday - worked out a.m.

    1hour
    546 calories burned

    10 minutes wave runner - interval level 1
    front cable chest pulls - 3 x 12
    2-handed side/oblique pulls - 3 x 12
    cable step ups - 2 x 12
    reverse crunch on weight bench 2 x 16
    leg pull ups 1 x 20, 1 x 12
    shoulder cable pulls 2 x 16
    assisted pull ups 3 x 12
    back extension/pulls on stand 3 x 12
    Side extension/pull ups on stand - 10 lbs - 1 x 12 ea. side
    10 minutes on cross trainer - interval
    Stretch/cool down on frame

    Lower back pain due to heavy PMS
    Otherwise felt okay.
    Gotta step up the frequency

    I will aim for consistency in the amount of my workouts (3+ per week)
    I will aim for sufficient sleep and good diet to support my workouts.
    I will aim for good planning to enable enough time to workout and arrive on time for work.
    I will try not to judge or comment but just factually record what I've done.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    12/7 - am workout 1 hour
    My HR monitor is still acting up so only
    calories burned - 303

    Walking fast stretch - 5 minutes
    Cable 2-handed pulls either side 12 x 3
    Side step on Bosu 12 x 3
    Front step on Bosu - 2 x12
    squats and d/b front shoulder raises with ball on wall 3 x 12
    Mini-trampoline for 5 minutes
    Kettlebells -25 lbs squat/2-handed fling from pelvis to shoulder 5 x 12
    2 foot bridge on ball 2 x 16
    crunches with 5 lb d/b double-handed sit up to ceiling/legs stationery w/ball 2 x 16
    Reverse crunches on Bosu side to side 2 x 16
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    12/8 a.m. workout
    Duration 1:03
    Zone is still wacky (00 heartrate)
    Calories burned 480

    Cardio/core-abs:
    15 minutes elliptical cross trainer - intervals
    12 minutes treadmill intervals run (3.9-4.1/1.5 incline)/walk (3.5/4-5 incline)
    d/b side to side bends 12 lbs
    reverse crunch on weight bench 2 x 16
    ball on wall bicep curls 10 lbs 2 x 16
    hanging leg lifts 3 x 12
    dead lifts 40 lb bar 3 x 12
    reverse crunches on bosu 2 x 16
    planks - front 3 x 20 seconds side 1 x 20 secons
    bicycles -45 seconds
    cooldown stretch on frame - achilles, reverse quad, lower back & hamstrings

    Iced my knee last night as I was getting little twinges.
    Had good snacks today.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • MegaraMegara Registered Users Posts: 424
    I'm jealous! You have a great routine!
    pw:curls

    To quote wild_sasparilla:
    'Thou shaketh it a little and it feeleth alright.'
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Megara wrote:
    I'm jealous! You have a great routine!

    Try sparkpeople.com --- they show different exercises and I get ideas there. I learned a lot from being in a small group with a shared personal trainer, and taking a few one-on-one personal training sessions. I'm thinking of doing it again for maybe 4 sessions, it's very motivating.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    12/14/06. A.M. workout -- Hallelujah! woke up spontaneously at 5:20am!
    Heart rate monitor is still funky; my fantasy is it will fix itself

    Exercise duration 1:03
    Calories 446

    Simple today

    Warm up stretches (achilles and back at the barre)
    20 minutes cross-trainer - Interval program
    10 minutes treadmill, mostly walking 3.5 with a 4-5.5 incline, 2 minutes running at 4.0
    Reverse crunches on the weight bench - 2 x 20
    Flat leg situps (ball between ankles) hands to ceiling with 5 lb weight
    2 x 16
    planks - side, front, side x 3 x 20 sec.
    2-handed cross body ball raise (2 x 16)
    Cool down stretch on the frame - chest/upper back/achilles/hamstring/quad/lower back.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Bad sinus infection since Sat...no workouts. I'm getting better though. Try for Wednesday and get 2 in before Xmas travel.

    Also, plan a travel workout with just body weight and bands.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Tuesday 1/9

    Pole Dancing class 1-1/2 hours, first of 4. Lotta fun and fairly strenuous
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Today - back to health club workout; a bit boring after pole dancing

    - Warmup stretch - achilles, chest push-up on wall, 1-leg swig
    - 10 minutes on wave runner
    - cable pulls:
    - 1-handed front 3 x 12 each side 30lb/35 lb
    - 2 handed cross body 3 x 12 each side, 30 lb
    - triceps rope pull downs 3 x 12, 30 lb
    - shoulder pulls 3 x 12, 40 lb
    - reverse crunces on press bench 3 x 12
    - chest press on flat bench/pole weight (40 lb) only 3 x 12
    - cable step ups with 15 lb pull weight 3 x 12
    - abdominal leg pull ups 1 x 20, 1 x 12, 1 x 8 (little tired are we?)
    - assisted pull ups 2 x 12 @ 130lbs
    - back extensions on ball 3 x 12
    - bicycles 2 x 2 x 20
    - Stretch: oblique side to side lying down; hamstrings, quads, lower back, chest on the frame
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Yesterday - Pole dancing class #2 for 1-1/2 hours
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    Today, back to the gym - late afternoon

    Total time: 1:49
    Calories: 896

    Emphasis - Lower body/Cardio/Core

    stretches walking around the track once, achilles on wall.
    Stair master - 5 minutes, level 3
    Treadmill 10 minutes walking 3.5/3.5-4 grade
    Deadlifts 30lb 3 x 12
    One leg Airplanes standing with 5 lb weight 2 x 10 each side
    Seated leg curls 3 x 12 65 lb/50/50
    One handed standing squat to overhead stretch with 5 lb weight floor to 3 x 12 each side
    seated leg extensions 50 lbs 3 x 12
    Wall squats w/ ball + shoulder side raises 5 lb weights
    Crunches on the ball 3 x12
    Back extensions on the ball 3 x 12
    Wave runner -15 minutes strength program level 1
    Clamshell crunch with soft ball 2 x 10
    Balanced seated side/side twists with soft ball 2 x 12

    Cool-down stretch
    Cobra 2 x 20 seconds
    Downward dog to pigeon to 1 legged sitting leg front stretch
    Sitting leg spread side stretch
    Lying down legs on wall
    Lying down oblique/hip stretch side/side
    Achilles on frame
    Frame - quads, hams, back

    Before -- ate a Kashi TLC bar and banana
    After :lol: Champagne cocktail, stir-fried veggies with udon noodles and tofu w/ kungpao sauce.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    1/23 - Pole dancing class 1-1/2 hours. Pretty strenuous dancing sexy :lol: Only one more left to the series; going to miss it.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    1/28 - did an hour at the gym, mostly core resistance + 12 minutes on the wave runner

    1/29 - First rehearsal, Big Moves dance - 3 hours - Fosse like choreography. Not very cardio, but good to dance again.

    1/30 - Last pole dancing class :( 1-1/2 hours
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    2/5 and 2/12 - Dance rehearsal. Not cardio, but nice for my body and mind.

    2/13 - got to the gym in the AM for about 50 minutes. It's a start. 20 minutes of x-trainer and some upper body weights and core.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    2/20 - Missed my dance rehearsal, just so tired.

    2/22 - AM workout--
    Walking warmup, lunges, stretches
    15 minutes on the cross trainer - grade and resistance intervals
    15 minutes on the treadmill - intervals with speed and grade
    Side to side standing bends with 15 lb weights 3 x 15
    squats with ball on wall + shoulder db raises - 8 lbs
    Reverse cruches on ball - 3 x 15
    bicycles 3 x 4 x 8
    planks front 3 x 30 seconds
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    2/24-

    Hour workout, then 2-hour dance rehearsal. It was slow, but my body's a little achy. And having shoulder issues again, on the other shoulder, the one I sleep on, not the one I pulled bicep last year and had PT on, thank God.

    Workout (no lateral shoulder moves, no bench pressing)
    5 minute walking stretch + achilles stretch
    15 minutes on the x-trainer -- 3 of the wave runners had out of order signs -- what is up with that!!
    Reverse leg crunches on back on weight bench - 3 x 15
    Prone incline d/b arm/shoulder raises on bench, 3 arm positions - 5 lbs/8 lbs, 3 x 15
    Squats on wall leaning on ball with 8 lb d/b shoulder raises 3 x 12
    Standing cable pulls @ 40 lbs:
    - Front to back one-arm pull/raise one leg each side 3 x 12
    - one arm push back to front 3 x 12
    Triceps center rope pull downs @ 30 lbs 2 x 12
    Suspended leg raises 2 x 12
    2-handed sitting rows @ 45 lbs 3 x 12
    Crunches on the ball 3 x 12
    Sphinx to stretch
    Sitting split bend over leg stretch, and I'm done.

    Maybe do 30 cardio and legs tomorrow with a little reverse abs for abs and back -- haven't done legs in a while.
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    2/25/07 - Cardio, Lower body and Abs - 1hour 14 minutes
    40 minutes in the zone (HR 136-156)

    5 minutes walking stretch/warmup/achilles stretch
    30 minutes on the wave-runner: 15 minutes strength, 15 interval
    Assisted Pullups 3 x 12 x 130 lbs
    One armed d/b squats/overhead stretch - 10 lbs 2 x 12 each side
    Dead lifts 12 x 30lbs, 12 x 2 x 40lbs
    Leg Curls - 50 lbs x 3 x 12
    Leg Extensions - 50/65/65 x 12 each
    Assisted squat presses 3 x 12 x 10 lbs
    1 armed airplanes 2 x 10 each side x 10 lbs
    Reverse crunches (back) on weight bench 2 x 14
    Reverse crunches (front) on ball 3 x 12
    Bicycles 30 seconds
    Crunches, legs up/hands to feet 2 x 16
    Stretch:
    -Child pose
    -On back legs side to side
    -On the frame - hamstrings/quads/achilles/back/chest

    Tomorrow - dance rehearsale 7-10
    Next Workout: Cardio/Back/Abs
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    double post
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.
  • KellKell Registered Users Posts: 201
    I used to keep a mental log of my workout activities just like this one. But now I just eat less and run 3 times a week. I do some weights when I get home, and some crunches. I dont weigh myself either.
    J&J Baby Shampoo fugged up my hair! :thumbdown:
  • SuburbanbushbabeSuburbanbushbabe Registered Users Posts: 15,402 Curl Neophyte
    I'm still working out, just not keeping the log here. Doing a "from couch potato to 5K" program at www.coolrunning.com
    My blog - http://suburbanbushbabe.wordpress.com/
    My FOTKI - http://whatsnew.fotki.com/suburbanbushbabe/
    comic-p.jpg

    Playing with my hair is a hobby. Fluffy, fine natural 4a. Goal= Healthy, beautiful hair that retains its length.
    Hear that crash? It's me falling off the CG wagon.

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