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My HIIT classes are on hold for 2 wks so today I went to gym. I found a 4wk "lift program for women" and here it is:
3 sets of 12 straight sets for first 2 weeks Rest 30 secs btwn sets3rs week goes to circuit style at 15 repsx2 and 4th week is circuit style 12 reps x4
Day 1- LEG PRESS, GOBLET SQUAT, SEATED CABLE ROW, FLAT DUMBBELL FLY
Day 2- LEG PRESS, WALKING LUNGES W WTS, DUMBBELL HAMMER CURL, FLAT DUMBBELL FLY, TRICEP PRESSDOWN,
Today I started with day 2 bc my gyms do not have a leg press or cable row machine. Instead of leg press I did Leg Curls, and no flat bench so I used the machine for flies.
Leg curls-62lbs 1st set, 50lb 2nd set and back to 62 for 3rd
Walking lunges, I used 8lbs first then 5 lbs then 10, each arm
Hammer curl I just used 8lbs each hand
Chest fly machine- 25lb, 37.5lbs, and 50lbs
Tricep Pressdown- 25lbs
I started with the eliptical for 20 mins then ended everything with 4 miles on a cycle bike where u could move your hands in sync with your legs IDK what it is called.
So, I was there for an hour, about 30 mins before I had a protein shake and a banana then I had a reeses pb egg when I got home. LOL I'm trying here folks!
This morning I did 40 lunges, 30 side lunges, 100 speed ball hits left side and right side, 100 straight arm punches and 40 squats.
My watch as of now says I have 716 cals burned, 8,711 steps and 4.21 miles
I only have 1448 cals in and my macros i think thats what carbs, fat, and protien are but not sure so correct me if I am wrong, are: 29%,42,29.
My hammer and chisel program is coming tomorrow as are my calipers and standing tower for pull ups and chin ups.
Wish me LUCK!!!
Diet Calendar Entries for 14 March 2016:
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1584 kcal
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Fat: 73.17g | Prot: 123.59g | Carb: 112.56g.
Breakfast: Folgers Columbian Coffee. Lunch: McCormick Crushed Red Pepper Flakes, Fage Total 2% Greek Yogurt (Container), Albertsons Oyster Crackers, Beach Cliff Kippered Snacks. Dinner: Fage Total 2% Greek Yogurt (Container), Simply Enjoy Grilled Red and Yellow Peppers, Mission Yellow Corn Tortillas, Calavo Avocado, Beef Steak, Kroger Finely Shredded Swiss Cheese, Cooked Mature Onions (Fat Not Added in Cooking). Snacks/Other: Water, Bigelow Tea Green Tea, Reese's Peanut Butter Egg, Bananas, Only Protein Protein Powder, Silk Pure Almond Milk - Unsweetened Original, Folgers Columbian Coffee. more...
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1478 kcal
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Activities & Exercise:
Total steps for day 9,087 - 1 hour, Ended gym with 4 miles on cycle - 1 minute, Watch cals for the day and gym, gym one hr: elliptical 20 mins, walking lunges with weights 3 sets of 12 straight sets: walking lunges 8lbs, 5lbs, 10lbs each arm. Tricep press down 25lbs, dumbbell curls 8lb each arm, seated c - 10 hours, Resting - 3 hours and 59 minutes, Sleeping - 9 hours. more...
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 Comments
This is a bit off the subject, but obviously you have a rigorous, well organized, workout. When I was young, in my early 20's, I was working out in a well respected, athletic gym, that was owned by the Mr. Universe of the time, named Bill Pearl. I thought of myself as a powerlifter, preparing myself for college football. I had a pretty unique experience of working with possibly, one of the most powerful women in the world, who was preparing, and finally won a medal in the Olympics of that time. She was a very nice, respectful woman, and liked working with a partner. I was, in one respect, honored, but also shocked at how strong this lady was. Here, I thought I was very strong, but was humbled by the fact, that this lady was much stronger than me. lol She was from Britain.
14 Mar 16 by member: warrenwinter
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You have the best stories :-) I am just starting the lifting just today. But I'm determined to continue on this journey. I feel so great I think that's the best part of it all.
14 Mar 16 by member: Mistybenner
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I wish I had something positive to say but I'm so sleepy... but great job and keep up the good work good meditation will help keep you on track
14 Mar 16 by member: shelleyhernandez
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Thanks! Suzy I will keep post progress and tomorrow taking my before shots. I have 60 days on the Hammer and Chisel and I'll also continue the 4 week lifting hopefully I can pull down more than 25 lbs by then!!
15 Mar 16 by member: Mistybenner
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I got tired just reading that. Good luck!
15 Mar 16 by member: kpwcalories
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I am so very very proud of you honey! you are a true inspiration! I am feeling better now so the exercises can begin at home too. thank you for your support!
15 Mar 16 by member: pennyhardin snider
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Thanks mom :-) hope u get a treadmill or elliptical soon. Check out the elliptical bc I thinks that's easier on the joints. See u Saturday!!
15 Mar 16 by member: Mistybenner
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OK, all I have to say here is that the posts between Misty and Penny give me the warm fuzzies ;-)
15 Mar 16 by member: Vickie 5966
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Aww thanks Vickie! I'm so proud of her.
15 Mar 16 by member: Mistybenner
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Try looking on Craiglist for a good used elliptical...there are always folks who buy exercise equipment with the best of intentions but end up selling due to non-use. Ellipticals are great weight bearing, workout machines without killing the knees and hips, especially important if you are using it alot or are well aged :-)
15 Mar 16 by member: Steven Lloyd
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You guys are obviously a great, supportive team!
15 Mar 16 by member: Vickie 5966
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