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Very 1st log for Beauts!!

Beauts

Beauts

Banned
Ok girls!! My very first entry!! Here is my menu for today!! :)

Meal #1 - 8:30 AM
1 slice 100% whole grain toast
1/2 cup Nature Eggs (similar to Eggbeaters)
1/2 cup 1% cottage cheese

Meal #2 - 12:00 noon (sharp!)

1 can tuna
1/2 cup cottage cheese

Meal #3 - 3:00pm

1/2 cup cottage cheese
1oz almonds

Meal #4 - 6-6:30pm
1 chicken breast
3/4 cup soba noodles
steamed broccoli
1tsp flax oil

Meal#5 -10:00pm (after gym)
Protein Shake made with skim milk

Workout tonight will be cardio 40 minutes, triceps & abs (did several body parts last night so I'll give them a rest)

I will take my measurements this weekend and post all of my stats again.
ANyone know of a site that can estimate body fat (just for now until I get it done properly).

Thats all for now,

Beauts
 
Last edited:
Beauts said:
ANyone know of a site that can estimate body fat (just for now until I get it done properly).
Click to expand...

There are a few out there. Just do a search on it and you should be able to pull up quite a few. I don't know any off the top of my head.

CONGRATS on starting the log! I feel lost without mine now!
 
Welcome! ;)

My Body Comp allows you to track bodyfat. Usually, these estimators are WAY off. If I were you, I'd use it to track measurements so that you can be sure that you are making the progress that you'd like to make. And, it will allow you to look back and see what worked and didn't work at a specific time period.

Good luck!
 
Quick substitution:


For my 3:00pm meal instead of 1/2 cup cottage cheese & 1oz almonds I am having:

1/4 cup whole oats made with water & 1/2 scoop protein powder


I'll have my 1oz almonds about 45 minutes before I hit the gym tonight.



Is it ok to have something small like that 45 minutes before a workout??
 
One other thing besides the question above:

This is the first day of my period (yay). Will that affect my workout at all?

B
 
Beauts said:
One other thing besides the question above:

This is the first day of my period (yay). Will that affect my workout at all?

B
Click to expand...

I think each person is different. For me I seem to stay exhausted for the duration of my period. I've added extra iron for several days and it seems to help me.

BMI - my gym does body fat testing for $10. I have mine scheduled for Saturday morning. ;)
 
Beauts said:
Quick substitution:


For my 3:00pm meal instead of 1/2 cup cottage cheese & 1oz almonds I am having:

1/4 cup whole oats made with water & 1/2 scoop protein powder


I'll have my 1oz almonds about 45 minutes before I hit the gym tonight.



Is it ok to have something small like that 45 minutes before a workout??
Click to expand...
SURE... carbs are good there too if you feel you need some energy ... it's up to you to see what works. :)

Beauts said:
One other thing besides the question above:

This is the first day of my period (yay). Will that affect my workout at all?

B
Click to expand...
WOO HOO!!! lol... um working out helps more than hurts my workout when the Evil Aunt is in town .. other times it can be crippling... You'll be fine :)
 
Since I'm doing tri's tonight I have a question.

About 8 years back, I got REALLY heavy for about 1 year then lost about 75 pounds, then gained back about 25 which is where I am today. Anyway, the process left my triceps, well, how can I put this....FLAB CITY! I mean, if I extend my arms out to the side and don't flex or anything, I have this combo of skin and fat that kind of just hangs there. I'ts gross. If anyone has ever noticed Oprah's arms then you'll know what I mean (and she's IN shape!). Have any of you had this problem? Can it be fixed? If I build a bunch of muscle will it fill in the skin?? If so, what can I do for a tri routine, starting tonight??

B
 
I suggest trying to add some muscle :), Clean diet will work wonders for your skin, and NO may not happen in a few months, maybe longer .. and YES from the AF store could help ...
 
Beauts said:
Since I'm doing tri's tonight I have a question.

About 8 years back, I got REALLY heavy for about 1 year then lost about 75 pounds, then gained back about 25 which is where I am today. Anyway, the process left my triceps, well, how can I put this....FLAB CITY! I mean, if I extend my arms out to the side and don't flex or anything, I have this combo of skin and fat that kind of just hangs there. I'ts gross. If anyone has ever noticed Oprah's arms then you'll know what I mean (and she's IN shape!). Have any of you had this problem? Can it be fixed? If I build a bunch of muscle will it fill in the skin?? If so, what can I do for a tri routine, starting tonight??

B
Click to expand...

Wow, great job.
Skin elasticity varies from person to person but either way it will take some time for the skin to plump back. I guess a good solution might be to build more muscle. :)

Also consider looking into dry brushing - I'll see if I can find a link for you.


http://altmedicine.about.com/od/homeremedyhowtos/a/dry_brushing.htm

http://dragonflyherbals.com/dryskin.html
 
Hey Beauts - welcome to the world of logging!

I hope we can help eachother stay motivated. EF is a great place to be :)

Good luck with your goals :heart:
 
Welcome! The girls here are awesome and extremely knowledgeable. Just a little note on the triceps, I know everybody is different but if it is any encouragment, mine were the same and through diet and a lot of tricep dips :), extensions, and overhead I have almost won the battle with that!
 
Good Morning Girls!!

SO, my workout last night at the gym went well. I ended up getting a bit sore later in the day yesterday from Wednesday nights w/o, so I did 40 minutes of cardio, some tri's and abs. Went well but I was planning on doing weights again tonight and alothough I'm not SORE, I do still feel it in my muscles so I guess that means I shouldn't work them, am I right???

B
 
Meal #1 - 8:30 am

Egg Beaters omlet (plain)
1/2 cup cottage cheese

Meal #2 - 11:30

1/2 can tuna
1/2 cup cottage cheese


Meal #3 - 2:00
1/2 can tuna
3-4 cup cottage cheese and 2 tbs walnuts

Meal#4 -4:30
1/4 cup oats with water and 1 scoop protein powder

Meal#5- 7:00pm
Egg Beaters omlet (plain)
1 slice of 100% whole grain toast

meal #6
Protein shake (mixed with water)

Have my monthly visitor so VERY hungry today!!



Please answer my question in previous post about lifting or not tonight if you don't mind. Thanks Girls!!

B
 
Last edited:
Beauts said:
Good Morning Girls!!

SO, my workout last night at the gym went well. I ended up getting a bit sore later in the day yesterday from Wednesday nights w/o, so I did 40 minutes of cardio, some tri's and abs. Went well but I was planning on doing weights again tonight and alothough I'm not SORE, I do still feel it in my muscles so I guess that means I shouldn't work them, am I right???

B
Click to expand...
IMHO, if tonight is a scheduled training day, I think you should work out. It feels good, even when I AM sore, & do a light workout to get the blood flow back to the achy muscle. What do you plan to train tonight?

I scheduled day off is OK too, it won't hinder your progress, but help it by giving your body a rest for recovery ...
 
Hey Bunny,

Tonight I was planning on doing 30 minutes of cardio, leg extensions, abductors (those aren't sore). I HAD planned on doing biceps and glutes but thats the part of me that's still sore. Should I wait until these are not sore AT ALL before training them again?
Also, are abs something you can do everyday??
thanks,

B
 
Beauts said:
Hey Bunny,

Tonight I was planning on doing 30 minutes of cardio, leg extensions, abductors (those aren't sore). I HAD planned on doing biceps and glutes but thats the part of me that's still sore. Should I wait until these are not sore AT ALL before training them again?
Also, are abs something you can do everyday??
thanks,

B
Click to expand...
I would train abs 2-3 days tops. To some that is too much .. start with 2 and go from there. What is your training split specifically?
 
Monday
chest, back, shoulders
30 minutes cardio

Tuesday
45 minutes cardio & abs

Wednesday
Legs, biceps, triceps
30 minutes cardio

Thursday
45 minutes cardio
abs (and tri's if I didn't do them on Wed)

Friday
30 minutes cardio
some more legs like abductors/calves and any other body part that has fully recovered

Saturday
OFF

Sunday
30 minutes cardo
***not sure what to do here***

Give me your thoughts - please change or add as you see fit!
 
I just tracked my CB on the UPS site and it left Buffalo, NY at noon. YAY!! Everyone keep your fingers crossed for me that it gets through customs alright!!!!!!!

hey Bunny (or anyone please)

I posted my training schedule for you. Any tips or suggestions??




B
 
Well, although I don't have a problem with cardio (i.e. if you are eating enough) 6 days seems a little much .. I would focus on 2-3 days of intervals with MAYBE 1-2 steady state, if you want 5 days of cardio ... Your focus needs to be on your DIET & weight training, more than cardio ... BUT why did you chose this split for one & what are your goals ... reclarify for me...

Time Constraints? etc?
 
Bunny,

To be honest, I've never had anyone actually give me a set w/o and yes, on some days, time is a issue so I just kind do what I have time for and go according to what weights and machines are free. My goals are muscle growth and fat loss.

What do you suggest? change it up, do what ever you think, MENTOR ME BUNNY, MENTOR ME!!! LOL!


B
 
Beauts said:
Bunny,

To be honest, I've never had anyone actually give me a set w/o and yes, on some days, time is a issue so I just kind do what I have time for and go according to what weights and machines are free. My goals are muscle growth and fat loss.

What do you suggest? change it up, do what ever you think, MENTOR ME BUNNY, MENTOR ME!!! LOL!


B
Click to expand...
:) That's what we're here for :)

1st off... you need to pick one, b/c it's very HARD to do both at the same time.... since you are just starting you should experience some positive results off the bat, given you stick to you diet :)

Do you have time for One body part a day? Mon-Fri?
DO you prefer 2 body parts at a time?

What would you prefer?
 
If I have to pick one, than definately muscle growth!!!!
I do have time for one body part a day Mon - fri. NO PROB!!


B
 
actually Bunny,

even though I do have time to do one body part a day (mon-Fri), I would prefer doing whatever would give me the best and quickest results :)

B
 
Beauts said:
actually Bunny,

even though I do have time to do one body part a day (mon-Fri), I would prefer doing whatever would give me the best and quickest results :)

B
Click to expand...
I believe the #1 answer to this is Diet :)
 
Bunny,
Right now my diet is spot on - no cheating, never let more that 3 hrs go by without fueling the fire and water, water, water. Almost 2 gallons today so far. So I think what I need now is help with my routine - if you have the time to spare, that is.


B
 
On my Profile annoucement thiny ... http://www.elitefitness.com/forum/announcement.php?f=10&announcementid=249 about mid way down it shows a VERY Generic Breakdown of Shadows project ...

* Mon. – Legs
* Tues. – Back
* Wed. – Chest
* Thurs. – Shoulders
* Fri. – Arms
* Sat & Sun OFF.
* Cardio 3-4 days a week
* (3 days HIIT preferably mornings on an empty stomach & 1 day (Sat/Sun) of my choice, which I often used the arc trainer)
* Abs 2-3 days a week.

Every week there was a different workout, I did VERY well on this Project ... there is a thread with workouts, daily, for about 10-12 weeks (I think, maybe more) ... with different things every week, variety, keeping it fun & interesting since you are changing things up .... interested?
 
Beauts said:
Thanks so much, Bunny :)

I'll start this new routine on Monday & keep you updated.

THANKS!!!!!!

B
Click to expand...
Keep us all updated, post in you log, ask questions. We're here to help you :)
 
Hmmm...I don't believe one bodypart per day is the optimal for gaining muscle mass, but that is just my opinion.

*hides from *Bunny**

Stick to this and see how your results are...you can always change later.

Bunny...don't kill me.
 
:wavey:

I'm startin out with working 1 body part per day and I'm ok with it. It allows me to concentrate on my form during each exercise. There will be a point in time when I will combine body parts on the same day but for now 1 per day is ok. The hardest part if figuring out what works best for you.
 
FlyBrownChick said:
Hmmm...I don't believe one bodypart per day is the optimal for gaining muscle mass, but that is just my opinion.

*hides from *Bunny**

Stick to this and see how your results are...you can always change later.

Bunny...don't kill me.
Click to expand...

So Bunny,

Your thoughts??

B
 
FlyBrownChick said:
Hmmm...I don't believe one bodypart per day is the optimal for gaining muscle mass, but that is just my opinion.

*hides from *Bunny**

Stick to this and see how your results are...you can always change later.

Bunny...don't kill me.
Click to expand...
LOL ... do I come off like I'd be mad?? :worried:


I DO agree .. but no one else posted/suggested anything .. quickest thing to post b/c I had to get my ass to da gym ... :)
 
No no, not at all...I just thought that you liked the one bodypart a day split. And she asked for your help, so I didn't really want to step on any toes.

Beauts...you might want to think about 3 days of full body workouts...or a push/pull split. Those are fun. My last cycle was push pull...looked like this:

Day 1: heavy pull
Day 2: light push
Day 3: cardio
Day 4: light pull
Day 5: heavy push
Day 6: cardio
Day 7: rest

If you did full body workouts, you could do:

Day 1: heavy full body
Day 2: cardio
Day 3: light full body
Day 4: off
Day 5: heavy full body
Day 6: cardio
Day 7: off

Just a thought...
 
hi beauts :wavey:
all the best with your work out :)
 
Good Morning Girls,

Thanks for the posts last night re: my w/o routine. Now though, I'm confused!! I WOULD like to work each body part more than once a week because I WANT muscle growth, it's just that I'm just getting into it & I find that sometimes a certain muscle is still sore on the next scheduled day (2 days after) so I end up skipping it until the next daty and then it puts my whole "plan" behind a day. So really, I don't know what to do. I like the basic idea of FlyBrownChick although, like I said, I am VERY new at this so,

What does FBC mean by push/pull?? Told you I was a Newb. Feel like an idot for asking but I figure better to find out than to guess.


BTW

Meal#1 for today was at 9:00 - 1/2 cup cottage cheese

Meal#2 - 12 noon (as soon as I cook it) - egg beaters

Today is an off day so I'm going to cut carbs today & tomorrow then raise them again Monday.




B
 
Hey!

What I mean by push/pull is the motion that you use for the lifts. So, for a deadlift...you pull it from the floor. Same with a BB row...you pull it up to your waistline. The same idea with a push. You push through your heels and up to standing position for a squat. You push a BB or DBs from your chest and up when pressing. So, a heavy push day would look something like this:

BB Squat
Flat BB Press
Standing Calf Raise
Seated DB Shoulder Press
Rope Tricep Pressdown

4 sets of 6-8 reps for all lifts, 2.5-3 minutes rest between sets.

And a heavy pull day would look something like this:

Romanian Deadlift
Bent BB Row
Leg Curl
Lat Pull
Bent Rear Delt Flye
BB Curl

Same protocol...4 sets, 6-8 reps, 2.5-3 minutes rest between sets.

Light days would be different...more lifts, less rest, more reps. If you want to stick with Bunny's plan, go for it. If you'd rather something like this, let me know and I can go into more detail.

Oh, and about soreness? You have to learn towork through it unless you are in dire pain...which you shouldn't be. ;)
 
Work throught the pain? I can certainley do that - I just thought you weren't supposed to train a muscle that was still sore - I guess I was wrong? It wouldn't be the first time, that's for sure!!!!!




B
 
So I'm not sure, but I think my CB just might have made it over the border. YAY!! It was scanned into Fort Erie yesterday and said it left Concord, Ontario overnight. Any canadians out there know where Concord is in relation to Fort Erie??? Did my cardio Breeeze make it through?????


Also, How many off days do you girls take - 1 or 2???


Meal #3 - 3:00 pm
one part skim cheese string (I know this isn't very much but I got called into work on short notice and that's all there was in the fridge here. Anyway, done now and heading to Bulk store to get somemore almonds (yum).


I don't want to gross any of you out...but is moose meat lean enough to eat? My father in law is a hunter and now our freezer is full of Bullwinkle's remains. Poor thing. I was thinking of making some burgers tonight but I'm not sure if I can eat the stuff.
Weird question, I know..but give me a break girls...I'm Canadian.

B
 
the rest of my day.....

Meal #4 - 6:00 pm
1/2 cup cottage cheese (LOVE the stuff)
1 meat patty grilled (made with Moosemeat and oats) Hey, don't gag - it was pretty good!

Had about 1.5 - 2 oz almonds between this time and now (11:26 pm)

Meal #5 - 9pm
1 protein shake mixed with water


Now I am going to bed!!!
Have a great night and I'll report tomorrow!!!!

B
 
Good evening, morning, wherever you are! :)

One body part per day is not the optimal solution for beginners. I'm not entirely convinced that it is the optimal solution for advanced people, either, but I'm still reserving judgement. :) At the end of the day, though, it depends on how your body works and what style has proven to respond most efficiently for you. There are always exceptions...but they are just that: exceptions.

Having said that, as a "beginner" on this, you will get better results by doing full body workouts 3 times per week. As Bunny mentioned, 5 days per week of cardio will suit you just fine, assuming you have the time for it. FBC's second schedule (body part 3 times per week) is a very, very good one to begin with. The detailed push/pull routine is also very good, as well.

I'll be glad to help with a schedule, but I need to know where you are, mentally. Will you do free weights, or do you have to do machines? I will feel 1000 times better if you will do free weights and would heavily prefer to give a program for that, but if you just absolutely refuse to do them, then we have more issues to discuss. :)

Let me know! The ladies on the board are outstanding, and once we all get you some direction, you'll be doing great.

A few more things:

1) Please start tracking your calories in Fitday or some other nutrition tracking software.

2) You can train through moderate soreness, but not harsh soreness. If you can barely move, you've done too much and need to go for a brisk walk and move your body through its full range of motion...but that is about it.

3) I'm a "full body" person in the weight room, and I don't get sore, anymore. Almost all the people that I know that do full body don't get sore, either. You CAN condition your muscles to work out more than once per week, and for the 90+% of the population that falls under the majority of the "bell curve", it is the intelligent thing to do.

4) We need your stats. :)

Get back with us. We're almost there. ;)

FBC, don't be afraid of Bunny. She's popular and famous, but she also happens to be one of those people that are open-minded and sweet. And if you just want to be silly...she can do that, too. ;)
 
Hey Nelmsjer, thanks so much for your post. I can't believe that complete strangers are willing to take their valuable time to help me. I really appreciate it and will post pics at 3 month intervals to show you guys OUR progress.

First things first - I do not mind doing free weights at all - I do like to do the leg extension machine though, but that's all I really care about. Mentally, I am really stoked about this, very determined and very disciplined. My meals are VERY clean (I don't even have a "reward" meal simply because I don't want it. If you haven't read my very 1st post, the thread is down at the bottom of the page (I'll find it for you ) that is where all of my stats are and it will explain to you "my story", however boring!! I have been putting my cals in fit day & it's staying around 1900 cals and 40 grams of fat. I usually cycel with carbs and cals though on whatever are my "off days" and the day right after that.
That being said, let me know what you think.
Thanks again,


B

Here's the link
http://www.elitefitness.com/forum/showthread.php?t=471732
 
Beauts said:
Hey Nelmsjer, thanks so much for your post. I can't believe that complete strangers are willing to take their valuable time to help me. I really appreciate it and will post pics at 3 month intervals to show you guys OUR progress.
Click to expand...
Remember YOU do all the work, we just help you down the right path ... kinda like when you feel lost... and look to those road signs on the highway/road to let you know you're going in the right direction :rose:
 
Very true, Bunny. However, it IS those road signs that get you to your destination - without them, you'd be lost!! So,

THANKS!!!



B
 
Hey Beauts! Nelms can steer you in the right direction, he's given Mermaid a program and she seems to love it!

I'm NOT a fan of the full body workout, but rather a 3 day split 1 day off, repeat. It all depends on what YOU'RE comfortable with. I find that with this split, I don't feel overwhelmed or get burned out.

Here's my program:

Day 1: Legs
Just did legs today, so if you go to my log, you can see a typical leg day

Day 2: Chest, Tri's, AB's
2 exercises each body part
3 sets each exercise

Day 3: Shoulders, Back, Bi's
2 exercises each body part (except back/shoulders - gotta' hit rear delts too)
3 sets each exercise

Day 4: Rest

(throw cardio in on whatever days you wish)

This program gives you a full 3 days to recover so you can hit it HARD again on your next scheduled day for that muscle group.

Again, it's all in what you're comfortable with. There are lots of options out there for you. :)
 
Beauts said:
I don't want to gross any of you out...but is moose meat lean enough to eat? My father in law is a hunter and now our freezer is full of Bullwinkle's remains. Poor thing. I was thinking of making some burgers tonight but I'm not sure if I can eat the stuff.
Weird question, I know..but give me a break girls...I'm Canadian.

B
Click to expand...

Holy Schmoly!!!! Check this out!

http://www.calorie-count.com/calories/item/17173.html

http://www.nutritiondata.com/facts-B00001-01c21Cs.html
 
scorpiogirl said:

I'm NOT a fan of the full body workout, but rather a 3 day split 1 day off, repeat.
Click to expand...
^^ This is the variation I have been working on as of late... :) of course I had to tweak it as needed :rolleyes: friggin stress ... :)

Train Hard Beauts!
 
OOPS! Forgot to log today!!

Meal #1 - 10 am
1/2 cup cottage cheese (then went back to bed)

Meal#2 - 1:00 pm
1/2 lean turkey sausage (I guess my "cheat" item)
Lots of raw broccoli
1/2 cup wheat pasta salad with flax oil vinegrette

Meal#3 - 5pm (wow - bad today - unexpected company dropped over)

1/2 cup of the same wheat pasta
1 lean patty of Bullwinkle

Meal#4

7:30 (hungry)
1/2 cup cottage cheese & 16 almonds

Meal #5 10:00
protein shake made with water

That's all folks!!

B
 
Good Morning everyone!!

Meal#1 - 8:30am

1/4 cup oatmeal with splemda and 1 scoop protein powder




Nelmsjer, any thoughts on a program?


B
 
Meal #2 11:45 am

1/2 cup cottage cheese
1 can tuna
1/2 tbs walnuts

and WATER, WATER, WATER.
I think my job is going to start deducting the time I spend in the can! LOL!!


Nelms, where are you! Waiting for your advice on a plan. I figure if I get the info from everyone, I can make a more informed decision.

thanks,

B
 
Beauts said:
Meal #2 11:45 am

1/2 cup cottage cheese
1 can tuna
1/2 tbs walnuts

and WATER, WATER, WATER.
I think my job is going to start deducting the time I spend in the can! LOL!!


Nelms, where are you! Waiting for your advice on a plan. I figure if I get the info from everyone, I can make a more informed decision.

thanks,

B
Click to expand...
While he's working on it, you can hop over to Mermaid's log. She's on a program he put together for her.......just to get an idea.
 
about to eat Meal#4 - 3pm

1/2 cup cottage cheese
1oz - almonds


Can't wait to hit the gym tonight. I've come to LOVE the feeling of my sore muscles the next day. To me, it means PROGRESS BABY!!!!!!!!


B
 
Thanks Bunny :)

The first time I've been praised for my attitude - usually people just tell me its BAD!! I guess these days, though, bad means good, right?? Ya sure, and I'm not fat, I'm PHAT.

Oh well,

Meal #5 - 6pm

Chicken breast - grilled
Steamed broccoli
small sweet potato

then meal #6 will be a protein shake mixed with water after the gym.
later,

B
 
LOL ... Phat is right gf :rose:

Attitude improves with the territory .. we all have our bad days ... nice to see yours moving in the right direction with regards to reaching your goals, setting new ones, reaching those, and so on .. it's a nice treat :)
 
I don't have an attitude problem.

They have a perception problem.

I am worth the effort and I deserve time for me. ;)
 
came home from gym (had an awesome w/o), drank my shake. Now it's 11pm and I'm heading for bed. Hope you all had a great night.
Talk to you tomorrow.


B

PS
(tomorrow's the scheduled delivery date for my CardioBreeze - I'm soooo excited!!!!!!!!!!!!)
 
Beauts, thanks for your patience. Mermaid, thanks for digging up the workout routine.

I've been thinking about this for a couple of days, actually. I'm going to be honest: I can't decide how I want to handle this. So, I have a few more questions for you.

1) How much time do you have to train?
2) Can you please post your workouts on here? I need to get an idea of how much weight you are moving? I think I know how your body is setup, but I want to be sure. If I am correct, I want to change you to a different program than what Mermaid is doing.

I don't mean to be dragging this out. Between work and trying to figure out what I'm working with on this program, this is taking me a bit. My apologies... :)
 
Hey Nelms, don't thank me for my patience - I thank you for helping me out!! We have personal trainers at my gym but to be honest, they all look they have no clue - I watched a girl get "trained " last night and I've never seen worse form - or anybody fling the dumbell around any faster - and THIS is what she was teaching her!! yikes.
Anyway, my workouts right now are really bad, mostly because I'm not sure how to put a proper program together on my own so I'm a bit embarrased posting this pathetic excuse for a "routine" but what the hell.
So in the last 2 weeks, I have been:

Monday - Legs, abs FOLLOWED by 30 minutes cardio (steady)
Leg press machine - 145 pounds 3x12
leg extensions - 50 pounds 3x10
Ham curls - 50 pounds 3x10
squats - 40 pounds (I have knee problems that this aggravates if too much weight) 3x10

abs - crunches (front) 3x20
crunches - (side) 2x20 each side

Tuesday - Bi's, Tri's, shoulders (45 min cardio - steady but good pace)

Bi's - barbell curls - 40 lbs - 3x10
preacher curls - 15lbs - 3x10
reverse pully curls - 40lbs 3x10
Tri's - tri pushdown (machine) - 301bs 3x10
overhead lift with dumbell (not sure correct term) 20lbs 3x10
tri kickback (correct term?) 15lbs each arm 3x10
shoulders - press - 35 lbs (left is hard for me - broke shoulder 2yrs ago got very weak during stabalization & pt)
front raises & side raises - 15lbs 3x10

Wednesday - chest, back & abs (and 30 min cardio - HIIT)

chest -
B press - 50 lbs (why does my shoulder affect the amount of weight I can push for chest)
Fly's (flat) - 3x10 20lbs
Fly's (incline) - 3x10 20lbs

Back - lat pulldown - 40 lbs 3x10
seated row - 40lbs 3x10
reverse pec dec - 40 lbs 3x10
Abs - same as Mon

Thursday - same workout as Monday minus abs

Fri- same workout as tues & wed combined (+30 min cardio)

So, there it is. Probably beyond terrible, I know!
I have time every evening to train - weekends I could too, though I'd prefer to have them off. Mornings I don't do. I have as much time as required though between 6:30 and 11:30 Mon - Fri.

Thanks again,

B :)
 
Good morning girls!!


Meal#1 - 8:30

1/4 cup whole oats with a little skim milk and 1 scoop protein powder


Meal #2 11:30 - 12:00

grilled chicken breast
steamed broccoli


Meal #3 - 3:00pm

1/2 cup cottage cheese
15 almonds


Thats it so far.

B
 
Beauts....this is NOT terrible. In fact, it looks like a pretty solid program for a beginner.

I'd say get some rear delts in there too on shoulder or back day.

Are you switching it up every once in a while with different exercises on the same muscle, or do you do the same ones EVERY time? Also, after training arms all at once on Tuesday, do you find it hard to then do back & chest Wed?

If your arms are still fatigued from the day before, I would suggest switching up the routine a little bit so your not using sore muscles to try to train a different muscle group. Does that make sense?

You say you like the soreness (so do I) so I'm assuming you're pushing pretty hard to achieve it. Even if you're not training that specific muscle the next day, you may as well be if you're using it to train a different muscle group - which could lead to overtraining.
 
Real quick: not a bad workout for a beginner, at all. Have some more confidence. :)

Having said that, I'm changing it, should you decide to. I'll get to work on it now. If I don't have it up in 90 minutes, it's not going up tonight. Either way, you'll have it tomorrow.

If you can, tell me about your knees, please.

Talk to you soon. :)
 
Alright, more questions. Please understand there are conflicting things going on in the information you've provided, and I'm really trying to get this right. Continue to be patient with me.

How long have you been lifting consistently now? How difficult are your workouts? Are you hitting FAILURE on anything, or are you easily getting all the numbers you posted?

I just realized you have an injured shoulder, too. Crap. :) What was your injury? What PT did you do? How was it fixed?

No workout being posted tonight. I need these questions answered. :)
 
Nelms,

It's mainly my left knee. had surgery last year they basically just smoothed it down and cleaned the junk out of it. It still grinds and clicks and If I use too much weight it makes a really gross kind of crunching sound that i can hear (and feel). I guess it doesn't hurt so much as give me a sick feeling in my stomach (I'm a wuss). Nothing MAJOR though!
Looking forward to getting your new program!!!

B
 
scorpiogirl said:
Beauts....this is NOT terrible. In fact, it looks like a pretty solid program for a beginner.

I'd say get some rear delts in there too on shoulder or back day.

Are you switching it up every once in a while with different exercises on the same muscle, or do you do the same ones EVERY time? Also, after training arms all at once on Tuesday, do you find it hard to then do back & chest Wed?

If your arms are still fatigued from the day before, I would suggest switching up the routine a little bit so your not using sore muscles to try to train a different muscle group. Does that make sense?

You say you like the soreness (so do I) so I'm assuming you're pushing pretty hard to achieve it. Even if you're not training that specific muscle the next day, you may as well be if you're using it to train a different muscle group - which could lead to overtraining.
Click to expand...

It's only been a few weeks since I started but I guess changing it up is a good thing. I find if my bi's and tri's are sore from the previous days w/o it helps me to focus more on chest /back and keeps me from cheating by using the strength in my arms to do the movement. Is that wrong? I could just switch up things a bit.

B
 
nelmsjer said:
Alright, more questions. Please understand there are conflicting things going on in the information you've provided, and I'm really trying to get this right. Continue to be patient with me.

How long have you been lifting consistently now? How difficult are your workouts? Are you hitting FAILURE on anything, or are you easily getting all the numbers you posted?

I just realized you have an injured shoulder, too. Crap. :) What was your injury? What PT did you do? How was it fixed?

No workout being posted tonight. I need these questions answered. :)
Click to expand...

I've been lifting now consistantly for only a few weeks - but have on and of for the last few years (not knowing fully what I was doing and not sticking with it do to other problems getting in the way). I've just changed to THIS particular program recently by taking info from all of the logs and routines I have been reading. If I were to be completely on my own - this is the routine I would stick with - but I don't really think it is the best one I could do for the results I want to see. When I first started I only did weights 2 or 3 days a week because I thought I should focus on cardio (I was wrong again) but I still was doing the weights no less than 2x a week. Then I changed my routine (I think it's posted , somewhere) then changed again to the one I just gave you.
The workouts are fairly hard - and I don't think I could go up much in weight at this point. As far as failure goes - I seem to hit that on my Bi's, shoulders and chest press.
As far as leg presses - I could go up quite a bit in weight , I think before i hit failure but I don't know what I should be aiming for (reps vs weight).
I fell down a flight of stairs a few years ago, dislocated my shoulder and broke my humorous (sp?). I had it in a very tight sling for 6 weeks. The PT was basically moving it in different ways, some weights and accupuncture. I hated the therapist though, so quit before I should have. I want to be clear about the shoulder - it DOES NOT HURT at all. It just isn't very strong compared to my right so if I do 3x10 and can do it with difficulty on the right side, I probably can only get out 7x10 on the left side. Anyway - it is all healed with no permanent damage so I'm ok there. Just need to balance things out and I'm sure with time, it will. It does affect me if I'm doing something that requires lifting with both at the same time (ie - shoulder press machine) because my left side gets tired and then I can't push all of the weight with my right side alone....and it makes it hard. I'm no expert but I think using dumbells or something that allows for each arm seperately would be the best. or not. I don't know.
Hope I've answered things for you.

Thanks, Nelms (hope I answered all of your questions and pls ask if I didn't - sorry if any conflicting info is complicated things for you - hopefully I straightened it out).

B
 
Beauts said:
It's only been a few weeks since I started but I guess changing it up is a good thing. I find if my bi's and tri's are sore from the previous days w/o it helps me to focus more on chest /back and keeps me from cheating by using the strength in my arms to do the movement. Is that wrong? I could just switch up things a bit.

B
Click to expand...
Well, you HAVE to use your fatigued muscles to perform certain exercises for other muscle groups. Like, if you did arms Tuesday and then did pulldowns on Wed. for back, you're using your biceps again. I think you should probably move things around a bit. :)

 
BTW,

Can someone please tell me why I'm so FREAKIN cold in the last few days! I can't stand it!!! The weather is getting warmer and i had to put on my electric blanket last night!! hubby wasn't impressed when he woke up soaked in sweat :) .


Also, This is kind of a gross question but even though I'm eating whole oats, drinking LOTS of water and eating LOTS of broccoli, I am.....ummm....really constipated. If I go once every three days, that's lots. What is happening here?? I'm afraid I'll need dynamite up the rear to clear myself up.

I know - too much info. ;)

B
 
Beauts said:
BTW,

Can someone please tell me why I'm so FREAKIN cold in the last few days! I can't stand it!!! The weather is getting warmer and i had to put on my electric blanket last night!! hubby wasn't impressed when he woke up soaked in sweat :) .


Also, This is kind of a gross question but even though I'm eating whole oats, drinking LOTS of water and eating LOTS of broccoli, I am.....ummm....really constipated. If I go once every three days, that's lots. What is happening here?? I'm afraid I'll need dynamite up the rear to clear myself up.

I know - too much info. ;)

B
Click to expand...
LOL!!! Sounds like you may need a good fiber supp! :)
 
Meal #4 - 5pm (not really a MEAL, but I'm hungry today & supper will be a little later than 6 - don't want to go too long without food)


1 part skim cheese string




B
 
*Bunny* said:
Munch on some almonds/walnuts, nuts ... :)
Click to expand...

hey Bunny,

I had 16 almonds at 3 with my cottage cheese.

Is it ok to have more at 5?

Should I be eating those cheese strings? I've tried to cut them out if possible - I'm not sure exactly why though since I don't know if they're good or evil.

B
 
Beauts said:
hey Bunny,

I had 16 almonds at 3 with my cottage cheese.

Is it ok to have more at 5?

Should I be eating those cheese strings? I've tried to cut them out if possible - I'm not sure exactly why though since I don't know if they're good or evil.

B
Click to expand...

Well, if you don't want to go too long b/w meals, eating some fat will help hold you over & slow digestion ... Personally I think string cheese is nothing but a proccesed waste of calories .. but if you like it & it works for you, by all means, eat it :)

I was trying to be 'situation specific' for you
 
I kind of had the same thought on string cheese, Bunny. I guess that's why I tried to cut it out. I'll have more nuts since my fat today is really low anyway.


Guess what everyone!!!

just checked the UPS site and my CardioBreeze has been delivered & should be on my doorstep when I get home!!! I'm so excited!! I'm going to try it out tonight but have a question:

It seems like most of you do your cardio in the morning. I can't so I do everything in the evening. I do weights 1st then my cardio after so when should I take the CB? Also, this being my first time, how many should I take??

Thanks,


B
 
Beauts said:
I kind of had the same thought on string cheese, Bunny. I guess that's why I tried to cut it out. I'll have more nuts since my fat today is really low anyway.


Guess what everyone!!!

just checked the UPS site and my CardioBreeze has been delivered & should be on my doorstep when I get home!!! I'm so excited!! I'm going to try it out tonight but have a question:

It seems like most of you do your cardio in the morning. I can't so I do everything in the evening. I do weights 1st then my cardio after so when should I take the CB? Also, this being my first time, how many should I take??

Thanks,


B
Click to expand...

IMHO, it is better to split the two IF YOU CAN .. if you can't then do cardio AFTER weights ... in the PM ... Depending on your tolerance, some people try not to take CB after 4 b/c it keeps them awake... you're going to have to start with one to see how you feel & go from there ...
 
So I tried the Cardio Breeze last night and let me just say WOW!!!!!!

I know too much cardio is NOT good and I know someone will probably give me shit for this but I just wantd to experiment to see exactly how much extra energy I had and let me tell you, I did 55 min on the treadmill at a 6.0 incline then went straight to the elliptical an did 15 minutes and I still could have kept going but of course, I didn't. When I was done I looked as though I just got out of the shower. I work out late, too & didn't take the CB until 7:50. I was SOUND asleep by midnight. Awesome stuff!! I did notice this morning though, that I was extremely hungry and that's unusual for me.


Meal#1 8:30 am
1 slice whole grain toast
1/2 cup cottage cheese
3/4 cup egg beaters


B
 
I too - LOVE - the Cardio Breeze, esp. for those AM cardio sessions!

This morning, you said you were extremely hungry and that's unusual for you... Did you eat after all that Cardio? Did you drink your water? The Cardio Breeze is a stimulant and can dry ya out....

GOOD MORNING! :coffee:
 
hey Wwoman,

Yes, I had my usual protein shake after my workout. I drank about 2x the water I normally do.
ususally in the am, I'm a little hungry but this morning my stomach was actually growling. No prob though, easily fixed!


b
 
Just logging my 2nd meal :)


Meal#2 - 12:00 noon

1 can of tuna in water
1/2 cup chick peas (garbanzo beans or whatever)



B
 
Beauts said:
hey Wwoman,

Yes, I had my usual protein shake after my workout. I drank about 2x the water I normally do.
ususally in the am, I'm a little hungry but this morning my stomach was actually growling. No prob though, easily fixed!


b
Click to expand...

Just a protein shake - whey? That wouldn't do it for me, esp. after all that cardio!! Do you eat your dinner before or after your PM workout session?
 
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