Summer time fitness log

[JDGirl]

Hi, I'm new here.. sort of new to lifting too. I wanted to post a daily log, or as often as I get to it.. to keep track of my workouts and diet and to get a little feedback/support/critique from others. Here is what I can say so far, 25 y.o. 5'-4" and 136lb. My goal is to trim down and build some defined muscle.

Here's basically what my diet looks like now

breakfast(8am) - scrambled eggs or cerial
snack(10am) - almonds or yogurt, or crackers
lunch(1pm) - lean cuisine meal
snack(3pm) - boiled egg
snack(6pm) - protein bar
*work out
snack(8pm) - protein shake
dinner(9pm) - turkey, chicken, or red meat (usually steak)

and my plan for workouts is something like this

Workouts:
Day 1&2: chest, bi, tri;
Day 3: cardio(30-45 minutes), abs;
Day 4&5: back, legs, shoulders;
--sat/sun off, maybe cardio and/or abs

here's a sample of how I'm planning to lift--

flat db press 10/8/6/12
db pull overs 8/8/8
flat flies (mach) 10/10/10
incline db press 8/8/8

standing db curls 10/8/6/12
concentration curl 8/8/8
preacher curl 10/10/10

standing cable pressdown(v-bar) 10/8/6/12
french curl 8/8/8
kick backs 8/8/8
dips 8/8/8

15-20 mins cardio on treadmill or elliptical

---------------------------------

lat pull downs 10/8/6/12
bent over rows 8/8/8
narrow grip seated row 8/8/8

seated db shoulder press 8/8/8
db side lateral raises 8/8/8
rear delt flies 10/10/10

squat 8/8/8
leg curls mach 8/8/8
straight leg dead lifts 8/8/8
calf raise 10/10/10

15-20 min cardio tread/elliptical

[bouncer]

Welcome! It looks pretty good. Keep us up with your progress!

[heathercayman]

Hi! Welcome!

I would suggest some veggies and salads in the diet, and also some slow burn carbs like oats, brown rice, beans (legumes like chickpeas, white or black beans etc) and sweet potatoes. Lean Cuisine is not bad but "real food" you cook up (and freeze if you need to save time) will give you more food value. The carbs will give you energy for better work outs. Try FitDay - Free Weight Loss and Diet Journal and log food for a few days, this will show you what your current diet is and can help you get to the right ratios of good carbs/lean protein and good fat (like avocados and olive oil).

[Italianangel]

Welcome to the group, great to have you!
I agree with heather, some dark leafy green veggies and efas and your rockin!!
Linda

[lizzyb]

Just popping in to say hello, and welcome!! Lots of great inspiration/info here!

[JDGirl]

thanks guys/galls! The lunches are tough.. not a fan of leftovers, and it's hard to prepare two meals at night, one for dinner and one for the next day's lunch. The lean cuisine's are just very handy, but I'll make an effort to start getting away from them. And I usually do have veggie's every day, primarily with dinners. For example last night's dinner was turkey brats on the grill, a romaine lettuce salad with fat free dressing and no cheese, some bannana peppers, and some frozen mixed veggies.

How's that sound?

[JDGirl]

Monday workout:

incline db press
mach flies
decline machine press

assisted dips
v-bar pressdown
rope extentions

standing db curls
incline db curls
concentration curls

20 minutes on treadmill: 20 minutes with 3 minutes of walking alternated with 2 minutes of running.
(I wrote all my weights down in a notebook to keep as a journal, but don't have it with me now)

[JDGirl]

Tues had to miss the gym but back to it Wed!

5 mins lite cardio
leg press
leg extentions
standing calf raises

front millitary press on the smiths mach
side delt raises
lifted plates straight out in front of face to work front of delts

I think had I finished with back, I would not of been able to do any cardio, so I opted for the cardio thinking it would be more beneficial right now. I can make up back the following day or on an off day, but cardio needs done most frequently right? It seemed like the logical choice? Correct me if I'm wrong

20 minutes on the treadmill again alternating walking and running and my diet was like this:

Breakfast
3/4 C. Cinnamin Toast Crunch
1/2 C. Skim Milk

Snack
4 oz Dannon Light and Fit 0% Plus Yogurt

Lunch
1/2 serving steak and cheese Lean Cuisine Panini
~ 1 serving = 1 whole panini
~ 340 Cal
~ 9 g Fat
~ 44 g Carbs
~ 21 g Protein
Salad
~ Romaine Lettuce
~ Mushrroms
~ Organic Grape Tomatoes
~ 2 Tbs. Kraft Light Catalina Dressing
* 2 Tbs. = 1 serving
* 60 Cal
* 1 g Fat
* 12 g Carbs
* 0 g Protein

Snack
Small Apple

Dinner
Rice Medoly
Broiled Turkey Breast
2 Tbs. Kraft Light 3 Cheese Ranch Dressing

Thanks everybody for the warm welcomes and support!! I'm not sure how people are doing those "thanks" though. I would if I knew how!

[Italianangel]

Originally Posted by JDGirl

I think had I finished with back, I would not of been able to do any cardio, so I opted for the cardio thinking it would be more beneficial right now. I can make up back the following day or on an off day, but cardio needs done most frequently right? It seemed like the logical choice? Correct me if I'm wrong

depends on the goals but if fat burning is your thing and you are carrying extra fat then if you have to make that call on occasion, thats the way I would go.

Originally Posted by JDGirl

Thanks everybody for the warm welcomes and support!! I'm not sure how people are doing those "thanks" though. I would if I knew how!

not sure if that options shows up for you YET.....I believe there are several options like sig and avatar etc which you have to have so many posts before those options open up to you, its a spammer prevention measure I believe.
When it is there, its on the lower right area of the post you want to thank.......
Linda

[JDGirl]

hehe! My fourth post must of been the one that opened that feature up! Because it is there now, and definately wasn't before!

[JDGirl]

Tonight (Thurs) the workout should go like this:

Chest -

Flat Bench Dumbbell Press
Incline Bench Cable Flyes
Decline Barbell Bench Press


Biceps -

Machine Preacher Curls
EZ Bar Curls
Close Grip Barbell Curls


Triceps -

Pushups Hands Close
Smith Machine Close Grip Bench Presses
Bench Dips

Going to try for 30 minutes of cardio tonight. Should I be mixing up the cardio, such as treadmill, elliptical, stair, bike.. or does it not matter?

[pamgid]

Hi JD just look out for the breakfast cereals... lots of sugar & carbs in particular the one you mentioned up thread...try to stick to oatmeal and like Heather & Linda said, try to stay away from too much packaged stuff. I know it's a struggle but like most struggles, it's a necessary one. and welcome

[lizzyb]

Originally Posted by JDGirl

Tonight (Thurs) the workout should go like this:

Chest -

Flat Bench Dumbbell Press
Incline Bench Cable Flyes
Decline Barbell Bench Press


Biceps -

Machine Preacher Curls
EZ Bar Curls
Close Grip Barbell Curls


Triceps -

Pushups Hands Close
Smith Machine Close Grip Bench Presses
Bench Dips

Going to try for 30 minutes of cardio tonight. Should I be mixing up the cardio, such as treadmill, elliptical, stair, bike.. or does it not matter?

Hi!

Was wondering if you are going to be supersetting your chest and tricep work, as this would give you more BANG for your dollar.

And ANY cardio that gets done is GOOD cardio....in other words whatever keeps it from getting stale!

And ya, I'll mirror everyone else's comments on the processed foods ie) Lean cuisine, white bread/cereal. If you are gonna have cereal try oatmeal or kashi, quinoa

[JDGirl]

Originally Posted by lizzyb

Was wondering if you are going to be supersetting your chest and tricep work, as this would give you more BANG for your dollar.

I will definately consider doing the super sets but this was my thinking: Right now I'm doing a full body in two days, twice a week.. so on my chest bi tri days, the first workout I try to put more focus on hitting chest hard and doing it first in the workout. The next chest bi tri workout, I may focus more on arms and hit them before I do chest! I'm thinking there are essentially 6 main muscle groups that I'm training.. and with this, I'm trying to lift weights 4-5 times a week, focusing one day on chest, one on arms, legs, shoulders, back. This way I can keep all the muscles stimulated throughout the week, but put my primary focus on one muscle group per day. I planned on doing this type of workout just for a couple weeks as I'm getting started and then going to working 1-2 muscle groups per day instead, where I would be doing more supersetting, and upping my cardio.

I'm certainly not arguing with you Lizzi!! I hope you don't think that I am trying to This was just my thinking.. do you think that I'd be more beneficial to be supersetting more often? Every workout, or just once in a while? My goal is really not to get in any rut and keep changing things here and there slightly to keep it interesting and keep suprising my body every day.

[lizzyb]

No worries...............depends on your goals really. I was just curious about the set up is all.

[JDGirl]

Latest update.. bought a new house and closed last Friday, so this may of been a bad time to start a new workout!! My weekend went something like this:

Friday: none ...closed on my house, caught a baseball game, and had a couple draft beers
Saturday: 14 hours of pulling nails, ripping down paneling, filling holes, and masking windows/trim
Sunday: 12 hours of moving boxes, filling more holes, taking down blinds, sanding, washing walls, and primering!

The rest of this week will be pretty much the same thing every day after work! I'll have to get back on and update when things start to get back to a normal routine, which will of course come after the painting's done, the new floors and carpet are in, and I'm all moved! Until then.. good luck to everyone else on your goals!!! Thanks again for the advice and motivation! Hopefully I'll be back to in within a couple weeks or so

[wil]

Sounds like you are doing some fix-er-up type stuff. Good luck with that.

I hope your move goes well and you can get settled in quickly so you can enjoy your new home.

[Italianangel]

wojuld love to see pics.....of our house etc......and let us know how fitness goes in your new home.
Linda

[vanessa40]

Hello and Welcome.
I know what you are going though..we closed on our new house last year and that was a tough time to get all my workouts in..
I'd love to see some pictures of your new also..