Week Two Workouts: Oct 17 – 20, 2019

Week Two, Monday – Wednesday is here.

Thursday, October 17, 2019:

  1. Warm-up included 4 sets of 10 reps of full squats between my warm-up leg press sets.
  2. Leg Press: 300 x 7 sets x 5 reps
  3. Super Sets [Seated Leg Curls 50 x 2 sets x 12 reps, 60 x 12, 60 x 6 reps & 70 x 6 reps in same set; Assisted Pulls Ups (various grips): -170 x 4 sets x 10 reps, second set was chins]
  4. Super Sets [Standing Cable Rows (light, emphasize scapular pinch): 50 x 4 sets x 12 reps; 1. Farmer’s Walk on Toes: 40 lb DBs for 78 steps, 2. KB Swings: 30 x 12, 3. Elbow Plank: One Minute, 4. Dead Bugs (2-ct): 15

Diet: 2000 Calories, 163 grams Protein.

Friday, October 18, 2019:

Early Morning:  Went for a short walk with my husband on the forest trails.  We went for about 1.25 miles.

Some non-negotiable personal stuff came up and I wasn’t able to go to the gym.  There is a good chance this might happen again on Monday.

Diet: I went out to eat and wasn’t able to quantify my day’s eating to my satisfaction, but I didn’t do too badly.  I was successful with focusing on the occasion rather than the food while still quietly staying on the rails, which is good.

train old timey 600 wide

My weekly weigh day.  I weighed exactly what I did last Friday.  I still am at 11.8 pounds left to lose in order to achieve my short-term weight loss goal of 14 pounds.

Saturday, October 19, 2019:  Since I wasn’t able to get to the gym on Friday, I thought I’d do a little something at home while watching movies with my husband.

Early Morning:  Went for a short walk with my husband on the forest trails.  We went for about 1.25 miles.

  1. CoC Grippers: Sport x 5 sets x 5 reps, Trainer x 5 reps.  I managed to fully close the Trainer with my right hand, but I’m not quite there yet with my left.  So I’m getting closer to one of my goals.
  2. Twist Yo’ Wrist Device: 10 lbs x 4 sets x once up/down
  3. Seated Arnold Press: 10 lbs x 4 sets x 12 reps
  4. DB Concentration Curls: 10 lbs x 4 sets x 12 reps
  5. DB Hammer Curls: 10 lbs x 4 sets x 12 reps
  6. DB Wrist Extensions: 10 lbs x 4 sets x 10 reps

Diet: 1929 Calories, 110 grams Protein

Sunday, October 20, 2019:  Rest Day. Diet: 2061 Calories, 95 grams Protein

Week Two Workouts: Oct 14 – 16, 2019

This begins week two of my twelve week cycle for dead lift, leg press, and bench press.  As usual during the cycle, weight increases for these exercises while sets and reps gradually decrease.

Monday, October 14, 2019

Early Morning:  Went for a short walk with my husband on the local redwood trails.  We walked about 1.25 miles.

  1. Warm-up included Rowing Machine: 10 Minutes, 25 Squats with arm circles
  2. BB Dead Lift: 150 x 7 sets x 5 reps
  3. Face Pulls (Rope): 20 x 4 sets x 12 reps
  4. Easy BW Rows using TRX Straps: 4 sets x 10 reps
  5. Stretched for 15 minutes then did a little foam roller work.

Evening: CoC Grippers: Sport x 5 sets x 5 reps, Trainer x 5 reps

Diet: 2162 calories, 129 grams protein

Tuesday, October 15, 2019

  1. BB Bench Press: 81 x 7 sets x 5 reps
  2. DB Seated Arnold Press: 15 x 4 sets x 10 reps
  3. Super Set [BB Standing Overhead Tricep Extensions: 30 x 3 sets x 12 reps, 40 x 12; Dead Bugs: (2-ct) 10 x 4 sets]

Diet: 2173 calories, 148 grams protein

Wednesday, October 16, 2019: Rest Day.  Diet:  1811 calories, 122 grams protein

I found these weight plates on Amazon not too long ago, and have found them helpful so far.  One thing about doing the 12 week cycle is that some weeks the weight I’m scheduled to lift ends up being an odd number.  For example, last week I was supposed to dead lift 137.5 pounds and this week I benched 81 pounds.  Of course I could have just lifted 135 or 140 pounds and benched 80 pounds, but I like a certain amount of precision in my life in some things.  This is where these plates come in.

I also like that the plates are made of rubber instead of iron, so I can just pop them in my gym bag without having to worry about damaging anything else I’m carrying.  They also look very different than any of the plates my regular gym owns.  If they looked similar I could see a situation where the staff might erroneously think I’m stealing their equipment.

Plus, as I read somewhere and found true in my own experience, sometimes it is hard to progress on certain exercises in five pound jumps.  These weights can help with that since they allow for 0.5 pound to 5 pound increases.

I hope everyone reading this has a good week.  I’ll post the results of my training week this weekend.  Tomorrow, in addition to my usual Thursday leg press work out, I’m going to fit in some time on the elliptical machine.  We are planning on having whole wheat pasta for dinner tomorrow and I want to increase my calorie budget to accommodate a meal I’m sure I’ll enjoy very much.  Bon Appétit!

Week One Workouts: Oct 10 – 13, 2019

Week One, Monday – Wednesday is here.

Thursday, October 10, 2019:

  1. Warm-up, including 50 squats with arm circles
  2. Leg Press (Week One): 275 x 8 sets x 6 reps
  3. Assisted Pulls Ups (various grips): -170 x 4 sets x 10 reps
  4. Seated Leg Curls 50 x 12, Prone 58 x 12, Seated 50 x 12, 60 x 12
  5. Standing Cable Rows (light, emphasize scapular pinch): 50 x 12, 60 x 12, 70 x 2 sets x 12 reps.  Super sets with 1. Dead Bugs (2-ct): 12, 2. Farmer’s Walk on Toes: 35 lb DBs for 75 steps, 3. Elbow Plank for one minute, 4. KB Swings 30 x 12

Diet: 2203 Calories, 136 grams Protein.

Friday, October 11, 2019:

  1. Military Press: 58 x 8, 63 x 3 sets x 8 reps
  2. Close-Grip Bench Bench: 70 x 2 sets x 8 reps, 75 x 2 sets x 8 reps
  3. Back Extensions: 2 sets x 10 reps, Marching High Hip Bucks (2-ct): 2 sets x 10 reps
  4. DB Curls: 15 x 10, 17.5 x 2 sets x 10 reps, 20 x 10
  5. Assisted Dips: -170 x 10, -160 x 10, -150 x 2 sets x 10
  6. KB Hammer Curls: 9 lbs x 4 sets x 10 reps
  7. Stretched for 21 minutes

Diet: I did well for most of the day, but ate too much for dinner, and I’m not sure how much I ate exactly.  Still, the week overall was a good one and I ended up achieving my weekly weight loss goal.  I’ll endeavor to be more careful moving forward.

My weekly weigh day.  I lost 1.2 pounds this week, which puts me at 11.8 pounds left to lose in order to achieve my short-term weight loss goal of 14 pounds lost by January 3, 2020.

Saturday, October 12, 2019:  Rest Day.  Did some yard work outside for a couple of hours.  I made a point of clipping, sawing, and so on with my left as well as my right hand to build symmetry and to train my left hand for greater functional usefulness.  (I’ve been doing this with general tasks for awhile now.)

Diet: 2002 Calories, 119 grams Protein

Sunday, October 13, 2019:  Rest Day.  Diet: 2217 Calories, 120 grams Protein

Week One Workouts: Oct 7 – 9, 2019. It Begins!

Monday, October 7, 2019

  1. Rowing Machine: 10 Minutes for warm-up
  2. BB Dead Lift: 137.5 x 8 sets x 6 reps
  3. Face Pulls (Rope): 20 x 2 sets x 8 reps
  4. [Elbow Plank: One Minute, Dead Bugs (2-ct): 8]

Evening: CoC Grippers: Sport x 4 sets x 5 reps, Trainer x 5 reps

Diet: 2096 calories, 147 grams protein

Tuesday, October 8, 2019

  1. BB Bench Press: 75 x 8 sets x 6 reps
  2. BB Standing Overhead Tricep Extensions: 30 x 4 sets x 12 reps
  3. DB Seated Arnold Press: 15 x 4 sets x 10 reps
  4. Cable Crunches 30 x 10 reps, 40 x 10 reps, 50 x 2 sets x 10 reps

Diet: 2097 calories, 135 grams protein

Wednesday, October 9, 2019: Rest Day.  Short, early morning walk with husband on forest trails.  We went a little less than a mile.

Diet: 2166 calories, 132 grams protein

unloaded olympic bar clip art

My husband and I don’t go to movies very often, but we did this past Sunday.  The picture below is of the stairs leading up into the cinema.  I find it fun to sprint up the stairs for some reason, when it is safe to do so.  Six months or so ago, when we last went, I was somewhat out of breath afterward.  This time, after having lost about 15 pounds, I wasn’t winded in the slightest.  I found that a pleasing, functional little thing to have back in my life.

Rather like the steps of a Temple to the Sun!

Key Clip Art 50 wide

Captains of Crush Grippers and my Goals

I bought a new Captains of Crush gripper, which I received in the mail yesterday.  This one was the Sport or 80 lb. gripper in the series, which goes from 60 lbs. up to a magnificent 365 lbs!

These days I can almost close the Trainer gripper (100 lbs.) with my right hand, and I’m a little worse with my left.  I decided I’d like to be able to close the Trainer, so I added that to my list of short term goals.  I can already close the Sport gripper pretty easily and bought it as a warm-up gripper for my husband and myself.

We already have a caddy of grippers going from 100 lbs. (Trainer) up to 237.5 lbs.  I bought the set originally as a present for my husband and though it would be fun for him.  We keep them on our coffee table and he has indeed enjoyed working with them when he is watching television.  I enjoy them as well.

dumbbells clip art 100 wide

Previous Training Week Recap:  I finished with my week of training on October 4th.  It was a success and I was pleased that I had little trouble following my eating guidelines.  I did notice that with a decrease of calories compared to the maintenance plan I was following I had to be careful not only how much I ate but what I ate as well in order to make sure I met my protein goals too.

This coming week, starting on Monday, I will begin the first week of a twelve week cycle for dead lift, bench press, and leg press.  I found this cycle here and did it a few times a couple of years ago and had good results.

Best wishes to anyone reading this and I hope you reach your goals, whatever they may be, in whatever you set your mind to.

Until next time …

Ann

 

 

 

Ann’s Goal Page

Short Term Goals for 4th Quarter 2019

  • Lose 14 pounds by January 3, 2020.
  • Complete Bench Press Cycle with one rep attempt at 135 lbs.
  • Complete Leg Press Cycle with one rep attempt at 500 lbs.
  • Complete Dead Lift Cycle with one rep attempt at 250 lbs.
  • Side-Lunge Stretch:  Work so I can have left foot flat (in shoes) on floor while right leg is out.  I can already do it so I have the right foot flat with the left leg out.
  • Be able to perform a Pistol Squat.  This might be a good place to start.
  • Complete one set of 100 Full Squats, not timed but without stopping.
  • Close Captains of Crush Trainer Gripper (100 lbs.) with each hand.
  • Four sets of elbow planks for one minute with no more than one minute rest between sets.
  • One set of dead bugs (two count) for 100 reps.

Key Clip Art 125 wideLong Term Goals 

  • Get weight down to 170 – 180 pounds, which in the past has been a very good range for me.  Once I get closer I’m open to going to a bit lower or higher range, so I’ll see.
  • Bench Press 200 pounds.
  • Dead Lift twice my body weight.
  • Leg Press 1000 pounds (I used to do this for reps back in the early-2000’s.)

Personal Bests (mid-2000’s)

  • Bench Press: 155 lbs (unsanctioned event)
  • Leg Press: 1000 lbs x 8 reps (used max weight rated for sled)
  • Dead Lift: 350 pounds

12 Week Training Plan: Oct – Dec 2019

I have a workout and weight loss plan that I’m going to do for a twelve week cycle, starting on October 7, 2019.  I may add, subtract or change things as I go along.  It will include the following components:

  • Diet is the most important aspect of my plan.  I am tracking what I eat using a free tool called Sparkpeople.  I am using their calorie recommendations to lose about one pound per week, which currently is 1760 – 2110 calories per day.  This does not include calories burnt through exercise.  The calories will gradually decrease as I lose weight.  I am also looking to eat about 1.25 grams of protein per kilogram of weight.  Under no circumstances will I go under 1 g/kg and I’m of the opinion that I don’t need to go above 2 g/kg.
  • Cardio will consist of some High Intensity Interval Training (HIIT) that will add some athleticism, cardio, and core work.  I will also use some of the cardio machines at the gym, though my main efforts will be going into strength training.  Sometimes the exercises I do for HIIT may replace certain weight training exercises.
  • Stretching will happen every day for at least fifteen minutes.  I will also do some foam roller work and so on as needed.  I will probably get a massage once or twice a month.
  • Strength training will happen four days during the week, generally taking Wednesday and weekends off.  I will set a one rep goal for BB Dead Lift, BB Bench Press and Leg Press, then on week one I’ll start at 55% of that goal.  Each week I’ll increase weight while decreasing sets and reps.  On week twelve I will do a one rep test for that goal.  All of these goals will be good, solid lifts (for me) but well below what I’ve done in the past since I’m trying to lose weight.
    • Goals:  Bench Press 135 lbs, Dead Lift 250 lbs, Leg Press (not counting weight of sled) 500 lbs.
    • On the non-goal weight exercises I am going to emphasize controlling the weight throughout the motion over increasing weight.  The idea is I want the work out to be challenging but sustainable:  3 count on eccentric portion of most movements.

Monday: BB Dead Lift, Body Weight Rows 4 x 8+, Seated DB Cleans 4 x 10 [optional], Face Pulls 4 x 12, Twist Yo’ Wrist Device 4 x once up/down

Tuesday: BB Bench Press, Incline Push-ups 4 x 8+, Seated Arnold Press 4 x 10, Standing Overhead DB Tricep Extension 4 x 12, Cable Crunches 4 x 10

Thursday: Leg Press, Assisted Pulls Ups 4 x 10, Leg Curls 4 x 12, Standing Cable Rows 4 x 12 (light, emphasize scapular pinch; can super set these with whatever I want)

Friday: Military Press 4 x 8, Close Grip Bench Press 4 x 8, Assisted Dips 4 x 10-15, KB Hammer Curls 4 x 10, DB Bicep Curls 4 x 10, Back Extensions and/or Marching High Hip Bucks (2-ct) 4 x 10

Exercises in italics: Decrease the number of sets as I progress through the cycle.

  • Weeks 1 – 4: Four sets per exercise.
  • Weeks 5 – 8: Three sets.
  • Weeks 9 – 12: Two sets.