Mommalu's Transfirmation Journal

[mommalu]

+100
Hello and welcome
I must admit I was a bit distracted by the pictures of food, so I may have missed a few things.

You said you had just joined a club, are you quite new to training with weights or are you getting back to training?

Thank You I do love to cook those healthy foods because not only do they taste great...they are also very beautiful.
Yes, I just joined a gym. I'm on my 2nd week there M-W-F lifting and then cardio after. I am getting back into training after a bazillion years of not doing it(ok...maybe 15 years) I forgot what allot of the machines/exercises are called so I just youtube them or go to a site that shows me how to perform them. I also watch others at the gym or when my son comes with me...he shows me.
Here's my workout for today. Monday 12/1/08
Please feel free to critique any or all of this workout.

5:30 Fasted HIIT on Bike (15 min) then had a protein shake

Chest~ Smith Machine rep 1 6@50# rep 2 6@ 50# rep 3 5 @ 50#
Pectorial fly machine rep 1 8@55 rep 2 6@55 rep 3 6@45
DB Fly rep 1 3 sets of 8@20#
pushups(girlie style) 12 12 14
Tri's~ Tricep extention 3 sets of 10@25#
Dips 3 sets of 10
Kickbacks 3 sets of [email protected]

15 min on the eliptical

7:30am Came home and made Fiesta Brown rice(from the worlds healthiest foods book) and added 2 egg whites & 1 egg. 1 oz reduced fat cheddar cheese.
Both my grown boys also helped me eat this
9:30 1 HB egg
1pm Spinach & tofu soup, with a piece of salmon
5:30pm handfull(1oz) of mixed nuts
6:45

http://i19.photobucket.com/albums/b181/mcldml811/ShrimpwithBroccoli.jpg

After dinner I had a banana with natural organic PB.
Please feel free to add any comments. I need all the help I can get.

 

[Tatyana]

I love it when women start training or start training again.

Right now I have two training buddies, a women who is a friend from work who isn't that confident in the gym, and my long standing BBing male friend.

Training with Claire is a great reminder as to what it is like starting out again.

I think what you are doing now is great for getting back into the gym and as you go along, you may want to research a bit more about refining training routines and techniques.

 

[mommalu]

Wednesday 12/3/08
5:30am Meal 1 Protein shake
5:45 Off to the gym for LEGS
6.05-6.25 Recumbent bike (HIIT)
6:30 LEGS
Smith Machine Squats 12@70 12@70 6@90(next time I will bring a towel or something because this hurt my neck)
Walking lunges 3 sets back & forth with 15# weights
Leg Extension 12@50 10@50 12@50
Leg Curl 12@50 10@55 8@55
Glute 10@90 8@90 10@70
Seated Calf 3 sets of 12@20
Abs & then stretching.
Meal 1 finished what I didn't drink Pre workout

What I'm really looking for is a workout plan where I will benefit the most from certain exercises. I don't want to do an exercise if It's not beneficial.
If someone is willing to write me a workout for Chest,Shoulders,Back,Bi's.....I'd so really appreciate it.
I lift M-W-F and Cardio T-TH and Sat, I can lift more if need be.
The gym that I currently drive to takes 20 min. After the 1st of the year, I'll have one across the highway from me(5 min Tops)

Meal 2 1 egg, 2 whites with 1oz cheddar cheese
oatmeal with stevia & cinnamon made with water
Meal 3 Turkey & sweet potato's
Meal 4 Mixed Nuts/Apple
Meal 5 Stir Fry Shrimp with Mixed veggies

Thursday 12/4/08 I'm feeling my legs today!!! Love it.

 

[Thandie]

Wednesday 12/3/08
5:30am Meal 1 Protein shake
5:45 Off to the gym for LEGS
6.05-6.25 Recumbent bike (HIIT)
6:30 LEGS
Smith Machine Squats 12@70 12@70 6@90(next time I will bring a towel or something because this hurt my neck)
Walking lunges 3 sets back & forth with 15# weights
Leg Extension 12@50 10@50 12@50
Leg Curl 12@50 10@55 8@55
Glute 10@90 8@90 10@70
Seated Calf 3 sets of 12@20
Abs & then stretching.
Meal 1 finished what I didn't drink Pre workout

What I'm really looking for is a workout plan where I will benefit the most from certain exercises. I don't want to do an exercise if It's not beneficial.
If someone is willing to write me a workout for Chest,Shoulders,Back,Bi's.....I'd so really appreciate it.
I lift M-W-F and Cardio T-TH and Sat, I can lift more if need be.
The gym that I currently drive to takes 20 min. After the 1st of the year, I'll have one across the highway from me(5 min Tops)

Meal 2 1 egg, 2 whites with 1oz cheddar cheese
oatmeal with stevia & cinnamon made with water
Meal 3 Turkey & sweet potato's
Meal 4 Mixed Nuts/Apple
Meal 5 Stir Fry Shrimp with Mixed veggies

Thursday 12/4/08 I'm feeling my legs today!!! Love it.

Mommalo,

You can check my thread and the exercises I do. You're so dedicated, I have no doubt you can do it with lighter weight.

 

[mommalu]

I took your advise Thandie and copied your exercises. I will give them a try!!
Thanks Hun

 

[mommalu]

Friday Dec 5, 2008 weighed today 132 still no change here
6-6:30am Recumbent bike
Shoulders
Shoulder Press w/DB 8@20 8@20 6@25
One arm press w/DB [email protected] [email protected] [email protected]
Side Lateral [email protected] 10@10 10@10
Front Raise [email protected] 10@10 10@10

Biceps
Preacher Curl(before I know that the bar weighed 35#) Bar only 8
Then 10@35 6@40
One arm DB curl [email protected] [email protected] 8@15

Abs
Meal 1 Protein Shake

I received a very nice compliment today. I was working out with my 19YO son and this gal said I didn't look old enough to have a son his age. I told her he was my youngest Her mouth dropped.
Made my day!!!

Meal 2 3 egg whites ½C oatmeal with 1T organic PB, Green Tea
Meal 3 2 slices of multi grain bread w/ 2T Organic PB
Meal 4
http://i19.photobucket.com/albums/b181/mcldml811/flanksteaksalad.jpg

Meal 5 http://i19.photobucket.com/albums/b181/mcldml811/ShrimpSalmonandBroccoli.jpg

 

[mommalu]

Monday Dec 8th
Chest/Tri's
Flat bench press 15x22½ 10x25 10x25
Incline press(machine)8x30 6x30 6x30
Fly's 8x20 7x25 7x25

Tricep extention 8x30 8x30 8x30
Tricep kickback 10x12½ 10x12½ 10x12½
french press 12x15 10x20 10x20

Abs
Meal 1 protein shake
Meal 2 Protein shake
Meal 3 4 egg whites/½C oatmel
Meal 4 egg salad wrapped in lettuce
Meal 5 Salad w/Quinoa & chicken
Meal 6 Shrimo w/broccoli
snack Activia yogurt

 

[mommalu]

Forgive me if I have asked before, I've been scattered as of late. But why are your first two meals protein drinks and not whole food? And are they MRP (Meal Replacement Protein drinks) or are they whey?

Because I get up at 5am and I'm out the door by 5:15 to hit the gym. I don't have time to eat a meal before I workout. Unless you can recommend something else that won't weigh me down. I use Whey protein powder. I'm here to improve so if you want, feel free to add any comments.
I do 20 min of cardio first to get warmed up.

 

[ironwings]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

 

[mommalu]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

I LOVE IT!!
The support from you ladies is remarkable. Little tips like this go along way and are so helpful. (for me and others that read on here)
It's VERY motivating!!

PS~ I'm having my BF tested tomorrow morning. I'm so excited!!