Pooh's_Wife Journal

[Pooh's_Wife]

Hello All! I have been lurking and reading for awhile and have finally decieded to post my journal. I have been journaling on FitDay for almost a week. My journal is listed below. My husband showed me this site and has been training me. I have been lifting heavy for about 6 weeks now but my diet wasn't the greatest and I didn't push at cardio. I go to the gym 5 to 6 days a week with a break on Sunday's

Stats:

Weight: 165
Height: 5 3"
Bodyfat: 27%
Goals: to get my body fat down. I am not realy concerned with weight but right how I am a size 12 and would love to get down to an 8. I am medium build.

Any help on a cardio workout would be great. I normally use the Elipitcal for 20-25 minutes. I don't have any Medical Concerns.

Breakfast
2 packets regular oatmeal with splenda
8 oz fat free milk with 1 scoop of protein power

Snack
1.2oz of almonds

Lunch
1 medium grilled chicken breast
1/2 cup 2% cottage cheese

Tonights workout Back and Cardio

 

[Pooh's_Wife]

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Pooh's_Wife

I forgot to add my fitday page.

 

[scorpiogirl]

Welcome to EF, PW!

You're calories should be between 1650 - 1980 daily. What have they been for the last week and how do your macro's look?

What kind of training are you doing? Body part, weight & reps?

 

[view]

Training back only in one training session is not ideal. you should be focusing on core lifts to drive your muscular development and be doing them 2-3 times per week and not wasting time with isolation exercises. I say this because most of the women on this board don't venture to the training board and don't have an idea about ideal training. Most of the splits I see in this forum are *sigh* sad.

 

[Pooh's_Wife]

Right down I am doing 10 to 11 times my body weight in calories because I feel I have excess body fat to spare. Once I get my body fat down to about 24% I will up my calories to about 13 times my body weight.

I am not sure what you mean by macro's But I am trying to stay at 1600 calories a day. I drink about 4 protein shakes a day also. My last one being after my workout about 7:30 p.m.

My current workout is
Monday - Chest / Legs, Incline dumbell press 4x10 @ 25 each arm
Deline Smith Machine 30 lbs each bar 4x10 reps, Flat chest press 4x10 40lbs
Chest Flys 4x10 30 lbs. I use the nautilus equipment for my legs and go through the 6 machines.

Tuesday - Bi/Tri, Triceps Dumbell french curl 25lbs 4x10, Rope pull downs 4x10 40lbs, Tri Angle pull down 4x10 45lbs, kick backs (sometimes cable sometimes dumbell ) 4x10 10 lbs, biceps, incline dumbell curls 4x10 12 lbs (working to 15), Preacher curls 25lbs (bar only) 4x10, Close grip rope curls 4x10 20 lbs

Wednesday -Back/Legs, wide grip cable chin ups 4x10 50lbs, reverse grip close grip cable pull downs 4x10 50lbs, wide grip seated rows 4x10 50lbs,

Thursday - Shoulders, Military dumbell press 4x10 15lbs, side delt raises 4x10 12 lbs, Front delt raises 4x10 10lbs, up right rows 4x10 50lbs, Shrugs 4x10 25lbs
Friday - Light chest light arms.

Saturday Just Cardio

I am at 10 reps 4 sets.
I also start out a little lighter and end up at the weights listed. I warm up with 10 min on the Elipitcal then lift then end of with 20-25 on the elipital and then do abs and stretch. I just started using the Elipitcal about a week ago I was using the treadmill walking (hate to run) and really wasn't seeing any results. So I am hoping to notice some progress in about 2 weeks.

 

[scorpiogirl]

View....you OBVIOUSLY don't read our logs! Check them out before you speak, please!!!!!


...and why is your opinion the right one....I'd love to know!

 

[scorpiogirl]

I am not sure what you mean by macro's But I am trying to stay at 1600 calories a day. I drink about 4 protein shakes a day also. My last one being after my workout about 7:30 p.m.

Macro's are the percentages of carbs, fats and protein you eat. Fitday does it automatically for you at the top of your daily log.

Get at least 2 of your protein shakes out of there and eat real food. Chicken, fish, lean red meat - you can look at the clean foods list to find others.

I am at 10 reps 4 sets.

4 exercises each body part, 4 sets each body part, 10 reps? Are you training to failure - or moderate?

 

[anal itch]

I just wanted to jump in to say how proud I am that you've taken these steps to live a healthier life style. I'm excited at your enthusiasm towards fitness and a clean diet.

I can say this because she's my wife!

The isolation exercises she's doing are based on my normal workouts. With the weight training routine that I gave her, she's at least doubled her lifts (total weight) from the first several weeks with the personal trainer at the gym we belong to.

Her back days are finished up with legs. We do smith machine squats together and she continues on to quads, inner and outer thighs and gluts.

Because my goals are different then hers, I suggested she ask you lovely ladies for some tips and advice to continue on where I stop. This is mainly cardio and supplements intended for women.

 

[anal itch]

4 exercises each body part, 4 sets each body part, 10 reps? Are you training to failure - or moderate?

To failure. I'm generally spotting her last few reps on the 4th set. She doesn't always make 10 reps on her 4th set. For instance on her incline dumbbell curls her 4th set was only 5 reps. This was also a new high for her dumbbell curl weight. When I see she can do all 4 sets at 10 reps by herself, I push her to move up in weight.

 

[scorpiogirl]

Nice to meet you AI

Just curious on the lifting part because we can try to guide her in the right direction with other things if we know the details.

Some of the girls do isolation (as do I) and some do more core WITH isolation. We aren't trying to look like barbie on this board. We want muscle and definition so the isolation exercises are a MUST for most of us. Quite a few girls here have made AWESOME gains with training similar to your wife's.

Cardio....HIIT. Treadmill, Elliptical...whatever. 20-30 minutes of HIIT to get the metabolism up - preferably in the morning on an empty stomach.