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Posts Tagged ‘Work out’

Hey guys!

Today went pretty good! Only one slip up and I actually looked forward to working out after work!!

Here’s what I ate today:

Breakfast:

1 Banana

Protein Shake (1 Scoop w/8 oz. water)

Mid-Afternoon Snack:

1 Apple

11 Almonds

Lunch:

Chicken Breast (boneless/skinless)

1 Serving Grilled Brussels Sprouts

1 Serving Mixed Veggies

Mid-Afternoon Snack:

11 Almonds

6 Oreos 😦

Dinner:

Protein Shake w/Almond Milk

This was my work out for today:

Chest & Abs:

                                    Sets                         Reps

Incline Chest Press:     3/3                  12,10,8/12,10,8

Cable Chest Flye:        3/3                    12,10,8/12,10,8

Machine Chest Press:  3/3                  12,10,8/12,10,8

Decline Bench Sit-ups:  —                     15/15

Leg Raises:                   —                     15/15

Knee Raises:                —                     15/15

Plank Hold:                   —               45 sec./45 sec.

Cardio:

Treadmill: Ran for 1 mile @ 4MPH

So that was my day. I think it went pretty well overall. I can only try and improve from here!

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Hey Ya’ll!

So today didn’t really go much better in regards to eating. I had to be to work early this morning and I missed breakfast, leaving me famished, which then led to me eating out of the vending machine. Here’s what I ate:

Breakfast: None

Mid-Morning Snack: Ruffles Cheddar Chips (small bag)

Lunch: Chicken Finger Sub (bad choices!!!!)

Mid-Afternoon Snack: None

Dinner: Protein Shake

My work outs went pretty good, so that made up for some of my bad eating today. Here’s What I did:

Back & Biceps:                      Sets                                           Reps

Wide-Grip Pull-Up                 3/3                                   12,10,8/12,10,8

(I did this on the pull down machine since I currently cannot do a single pull-up)

Reverse-Grip Pulldown        3/3                                    12,10,8/12,10,8

Seated Cable Row               3/3                                    12,10,8/12,10,8

Prone Dumbell Row             0/3                                    0,0,0/12,10,8

Barbell Curl                         3/3                                         15/15

Preacher Hammer Curl        3/3                                         15/15

Cardio:

Treadmill HIIT: 20 Minutes

Walk 3.5 MPH 1 Minute

Run 8.0 MPH 1 Minute

Averaged 3.4 MPH for walk and 7.0 MPH for Run

So that was the second day. I really need to get my diet under control. I know that if I actually eat six times a day, I won’t want to eat so much bad food.

Here’s some FITspo to keep us motivated: 

Today’s theme is fitness model Jamie Eason 

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Hey guys!

So today was the first day of my effort to live a happier, healthier life. Here’s how it went:

I slept most of the day, although I’m not sure why, so I got a very late start. I bought all the healthy food I could, spending about $70, but I got a lot of food.

I didn’t really follow an eating plan, since I got that late start, so I ended up only having a protein shake, and then some Mac & Cheese with a chicken breast.

My work out went alright, but it was an eye-opener regarding just how out of shape I’ve gotten. I did the following today (This is the work out I will be doing each Monday):

                                            Sets                 Reps
Prone Hamstring Curl:         0/4                    0/12

Tuck-Ups W/ball                 3/3                    15/15

Dumbell Sumo Squats        0/3                     0/15

Leg Extension Machine      3/3                    12/12

Unilateral Leg Press          3/3                     12/12

Curtsy Squat:                    3/3                     12/12

Standing Calf Raises        2/3                      15/15

Seated Calf Raises           0/0                      15/15

Cardio:

3.5 mph for 35 mins, increasing incline from 0% up to 10%, 1% for every 3 mins.

I also took my measurements and before pics, which are as follows:

Weight: 145.8 lbs

Arms: Right: 11 inches     Left: 11 inches

Chest: 39.5 inches

Waist: 32 inches

Hips: 40.5 inches

Thighs: Right: 21.5 inches    Left: 21 inches (yes, apparently my thighs are uneven haha!)

Here are my before pictures:

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Hey everyone!

So I made my shopping list based on the book I mentioned in my last post. I am going to go shopping bright and early tomorrow morning so that I can start the plan. Looking at the list, I have a feeling it’s going to cost a lot more than I anticipated, but I guess you will have that when you are eating more than once or twice a day, and it’s not McDonald’s. 

I’m feeling pretty excited about the whole thing right now. I saw myself in the mirror this morning and thought, “My God, have I really let myself go to this point?” I had been doing well back in October and I am really disappointed that I let myself gain all the weight I lost back.

I will be posting my food log and work out log tomorrow, along with some before pics so you can see what I am working with. I find it always motivates me when I can see someone’s before picture and watch them transform, so I think it will be beneficial to have one.

Anyway, here is some FITspo to hold us all over until tomorrow when the real fun begins!

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Hey guys!

So since my last post I have really put together a better plan for weight loss and I know what I am going to do now.

I just bought a book called “The Eat Clean Diet Stripped” by Tosca Reno. If you don’t know her, Ms. Reno is a regular contributor to Oxygen, a fitness magazine I highly recommend. The book is excellent and has a total meal plan outlined in it, and some great recipes.

I will be following that, and then I may follow a different plan on the fifth week from FitnessRX (the book is a four week plan) and just alternate. 

I’ll also post the workouts I’ll be doing daily. I’m thinking I’m going to start it Monday, January 8, 2013 because that is my day off and I also need to go food shopping. 

Just wanted to give you guys an update. Full measurements and before pics on Monday!

 

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Here’s some motivational FITspo (emphasis on Fit) to get me, and maybe even you, started.

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It’s that time of year, when people resolve to fix their vices and make themselves a better person. Sales of exercise equipment, gym memberships, and diet pills soar. And a large number of those New Year Dieters will be back to their unhealthy lifestyle in a month.

That is me. Judging by my old posts, it’s not a shock to some of you that I have failed. I tried all the easy ways to lose weight quick, instead of taking responsibility and changing my lifestyle. It was always a thrill seeing the scale numbers drop quickly that first week, at least until hunger got the best of me.

This year, though, I’m beginning to realize that health is not something everyone is blessed with. I myself was suffering from intense back pain just a few months ago, to the point where some days I couldn’t even walk. But through physical therapy, I was able to alleviate some of it. 

That is why I am going to really make an effort to get back into shape, and stay that way. I used to be a dedicated runner, going upwards of 36 miles a week, and now I can’t make it through a single mile without being in pain.

At 23, I thought I would be at my prime. Instead, I feel like an elderly person. So, I am making this blog my accountability. I will post about my triumphs and my failures, my good food days, and my cheat days. I will post how my work outs went, or if I stuck to my guns and did them at all. But I will do this.

Starting today, 3 January 2013, I will take responsibility for my actions and I will be fit.

 

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