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Below are the 20 most recent journal entries recorded in sunn's LiveJournal:

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Tuesday, June 7th, 2005
10:59 am
YESTERDAY

Upper Body - 9:30AM @ Y
CHEST: db chest press-12@10lbs, 10@15lbs, 8@20lbs; db flyes (flat)-12@10lbs, 10@12lbs, 8@15lbs
SHOULDERS: seated overhead db press-12@8lbs, 10@10lbs, 8@12lbs; standing db side/lateral raises-12@8lbs, 10@10lbs, 8@10lbs
UPPER BACK: lat pulldowns - 12@35lbs, 10@40lbs, 8@45lbs;
LOWER BACK: seated cable rows - 12@25lbs, 10@30lbs, 8@35lbs
TRICEPS: open handed cable pushdowns-12@20lbs, 10@20lbs, 8@20lbs; lying db extensions-12@5lbs, 10@8 lbs; skullcrashers (ez curl bar)-8@?
BICEPS: seated alternating db curls-(incline) 12@12lbs,(straight)10@12lbs, 8@15lbs; standing db hammercurls-12@10lbs, 10@12lbs, 12@12lbs

STRETCHING:in between sets of reps

COMMENTS:
changed the form on my tricep pushdowns... previously i only brought the bar up as far as my waist but rudy suggested i let it come on up to my chest... MUCH harder... i couldnt do any heavier than 20lbs (waist high i can do 25lbs) and that was really struggling...

TODAY
CARDIO - 9:45AM
walked/ran around Lake D... 35 minutes to do 2.5 miles... includes warm up, stretching, and cooldown...

COMMENTS:
it was hot and HUMID... i felt like a fish gasping for air... i usually dont get soaked in sweat when i run but i was today!
Saturday, May 21st, 2005
3:36 pm
today's workout
Upper Body - 2:25PM @ Y
CHEST: db chest press-12@10lbs, 10@15lbs, 8@20lbs; db flyes (flat)-12@10lbs, 10@12lbs, 8@15lbs
SHOULDERS: seated overhead db press-12@8lbs, 10@10lbs, 8@12lbs; standing db side/lateral raises-12@8lbs, 10@10lbs, 8@10lbs
UPPER BACK: lat pulldowns - 12@35lbs, 10@40lbs, 8@45lbs; gravitron/assisted pullups (weight is pounds of assistance)-12@80lbs, 10/8@70lbs
TRICEPS: cable pushdowns-12@20lbs, 10@25lbs, 8@25lbs; lying db extensions-12@5lbs, 10@8 lbs; skullcrashers (ez curl bar)-8@?
BICEPS: seated alternating db curls-(incline) 12@10lbs,(straight)10@12lbs, 8@15lbs; standing db hammercurls-12@10lbs, 10@12lbs, 12@15lbs

STRETCHING: i stretch in between sets of reps
10:15 am
wednesday, thursday and freeday (aka friday)
Wednesday (quickie version)

lower body workout at the Y around 1PM

quads - plated/incline machine squat
quads - machine extensions
hams - lying leg curls
hams - seated leg curls
lower back - seated cable rows (low)
lower back - extensions
calves - seated ankle press
calves - standing (machine) press


Thursday

2.5 mile run/walk around the lake
100 crunches

Friday
free day -- spent most of the day at Universal's Islands of Adventure (on sore hamstrings no less) so I did get quite a bit of "active recovery" exercise... foodwise it was free day... wood stove pizza at IOA and then we met raylenetaskoski and her hubby at one of our favorite (but rarely visited) Mexican restaurants for enchiladas and refried beans... even had a frozen pina colada! needless to say by midnite I was in a coma!
Tuesday, May 17th, 2005
10:28 pm
today's workout
went for a run about 6:45PM... ran/walked 2.5 miles... i went a couple of blocks down to the bigger lake... much more crowded in the evenings than in the mornings, which i didnt like so much...

im beat!
Monday, May 16th, 2005
5:05 pm
today's w/o
MEALS

I'll track that a day in arrears...

WATER

SUPPLEMENTS
mvit

WORKOUT
Upper Body - 2:15PM @ Y
CHEST: db chest press-12@10lbs, 10@15lbs, 8@20lbs; db flyes (flat)-12@10lbs, 10@12lbs, 8@15lbs
SHOULDERS: seated overhead db press-12@8lbs, 10@10lbs, 8@10lbs; standing db side/lateral raises-12@8lbs, 10@10lbs, 8@10lbs
UPPER BACK: lat pulldowns - 12@35lbs, 10@40lbs, 8@45lbs; gravitron/assisted pullups (weight is pounds of assistance)-12@80lbs, 10/8@70lbs
TRICEPS: cable pushdowns-12@20lbs, 10@25lbs, 8@25lbs; lying db extensions-12@5lbs, 10@8 lbs; skullcrashers (ez curl bar)-8@?
BICEPS: seated alternating db curls-(incline) 12@10lbs,(straight)10@15lbs, 8@15lbs; standing db hammercurls-12@8lbs, 10@10lbs, 12@12lbs

STRETCHING: i stretch in between sets of reps

WEIGHT
124lbs@2:15PM

COMMENTS
I was tired but went anyway... *pats self on back*... also did 100 crunches in the evening while watching TV
Wednesday, May 11th, 2005
11:29 pm
work outs...
blah blah blah...

yep here i am again...

for the past few years i just seem to have been treading water... not moving forward fitness wise... i even slid back a bit... ive accomplished some things... run a half marathon and a marathon... finished two triathons... but as far as visible changes in my body it just hasnt been there... ive gone from weighing 105 and wearing a size 2... to weighing 124 and wearing sizes 4 and 6... which at 37 isnt bad and some of that weight gain is muscle, but i can do better in the body fat area...

last week i lifted three times but ran only once... this week so far ive lifted twice... for the past few years my life has been very unstructured... a big change for me as ive lived a very structured lifestyle my entire life until now... and i can see now that once that structure disappeared, my disciplined approach to working out/eating suffered... ive gained alot in other areas... im very involved in elisabeth's life and i am home with her every afternoon... we have time to do things that we wouldnt if we didnt get home until 6PM after working and being at school/after school care all day... i can do things when i want... etc... but i tend to drop my workouts and healthy "planned" meals if something else comes up...

ive really got to stop that and start treating my workouts as an set/structured part of each day...

i rarely lift weights on tuesdays but i did yesterday... loved it... the Y was so empty... i was the only one in the weight room for at least half of my workout... im a very anti-social creature when i lift weights... im not a chit-chatter... im not mean or rude, i just dont invite conversation... i try to concentrate on what im doing... my lifting style tends to be slow and methodical, holding the contraction for a second at the peak of the movement... and slowly letting it down... that requires concentration...

well enough of my ramblings for tonight...
Tuesday, February 22nd, 2005
5:11 pm
now im aggravated...
i did a huge entry on my last three workouts and LJ with its "read only" mode... ate the entry!! so.... just for posterity...

upper body work at the Y saturday
45 minute run/abs monday
lower body/abs at the Y today (great workout today!!)
Wednesday, January 26th, 2005
4:42 pm
**creaaaaaakkkkkk**
guess i need to get out the WD-40 and oil the hinges on this thing!!

MEALS
I'll track that on here next week... basically doing phase 2 of SB diet

WATER

SUPPLEMENTS
mvit, udos capsules (EFA)

WORKOUT
Upper Body/ABS - 2:30PM @ Y
CHEST: db chest press-12@10lbs, 10@12lbs, 8@15lbs; db flyes (flat)-12@8lbs, 10@10lbs, 8@12lbs
SHOULDERS: overhead db press-12@10lbs, 10@12lbs, 8@15lbs; db side/lateral raises-12@5lbs, 10@8lbs, 8@10lbs
LOWER BACK: hyperextensions 12/10/8@bodyweight; seated cable rows-12@25lbs, 10@30lbs, 8@35lbs
UPPER BACK: lat pulldowns - 12@30lbs, 10@35lbs, 8@35lbs; gravitron/assisted pullups (weight is pounds of assistance)-12@80lbs, 10/8@70lbs
TRICEPS: cable pushdowns-12@15lbs, 10@20lbs, 8@25lbs; lying db extensions-12@5lbs, 10@7 lbs; skullcrashers (ez curl bar)-8@?
BICEPS: seated alternating db curls-(incline) 12@10lbs,(straight)10@12lbs, 8@15lbs; standing db hammercurls-12@8lbs, 10/8@12lbs

STRETCHING: i stretch in between sets of reps

WEIGHT
124lbs@2:30PM

COMMENTS
I've been following the South Beach diet Phase 1 for the past two weeks and have lost 3-4 lbs (mostly holiday bloat). After a feeble attempt at getting back into the gym the first week of January, I've decided to rethink my priorities and thus here I am. I did a leg workout Monday... surprisingly my calves are the sorest body part. I stumbled Tuesday (no cardio) but I caught myself today. Tuesday will just be my off day this week. So anyway, I'll be following the program I have outlined in my user info. Rudy has committed to eating clean with me and working out more regularly so this shouldn't be quite so difficult as when he is bringing tortilla chips and pecan pie home!! Thank goodness the freakishly cold weather has passed for the moment. I can now go back outside without a coat on. It really affects my motivation to get out and run in the AM's. Anyway, my arms are very, very tired... which is a good thing :).

RECIPE:
I really struggle with getting enough (quantity and variety) vegetables into my diet each day. This recipe for roasted vegetables is a lifesaver for me! Basically you just chop up whatever fresh vegetables you want to eat. I usually use some combination of squash, bell peppers -- different colors, zucchini, broccoli, green onion. I haven't done cauliflower or asparagus yet. Chop them into bite size pieces and put them in a baking dish. Mix in 3 tbsps extra virgin olive oil, salt and pepper. Spread out in the pan. Roast for 30 minutes (or until tender) on 450F. Stir once in awhile. Delicious! Rudy and Elisabeth will actually eat it without complaint (both are very anti-veggies). Tastes even better heated up the next day! I am big on eating as many FRESH/RAW fruits and veggies as possible but sometimes I get tired of it. This makes a nice change and you get a big variety in at once.

Current Mood: accomplished
Thursday, December 2nd, 2004
11:38 am
update...
did a lower body workout yesterday at the Y... other than the incline leg presses for my quads... quads were sore from running tuesday... i didnt have any leg pain...

this morning however... was another story... two miles into my 3 mile run... those legs were starting to protest! luckily rudy was running with me and i can't let him show me up so i kept going... ;)

a veggie omelet and a shower later im pretty tired though... and i was going to dust, sweep and mop today in prep for xmas decorations and the tree... im not seeing that happening now... i might be forced to do some work work instead...
Tuesday, November 30th, 2004
11:01 am
**blows dust off
yesterday i spent some quality time at the Y with the weights... upper body workout...

today rudy and i ran/walked a little over three miles... about 3/4th's of a mile was walking... then came home and did 3 sets of hip-ups/crunches (12 reps each)

doing south beach phase 1 for a week to flush some of the carb bloat out of my system...
Friday, September 17th, 2004
8:46 pm
didnt miss...
a weight workout this week... 2 lower body and 1 upper body... but i havent done a lick of cardio!
Tuesday, August 24th, 2004
9:59 am
ive got my priorities straight!
ill make a sunnlight journal entry sometime today... we got our power back this weekend... but first my workouts!

did upper body yesterday at the Y while elisabeth and her friend went swimming... my strength has definitely decreased a bit... couldnt do 25 lb. chest presses... assisted pull-ups were a struggle... so were lat pull-downs... gotta start back somewhere right?...

elisabeth's first day of school was today so after dropping her off i came home and ran... i haven't done cardio in over 4 weeks so i took it a little easy... did 30 minutes of 2 minute intervals... walking fast/jogging/running... there are still trees and branches down at the park/lake at the end of my street so i could only run so far there and then i turned around and came back... went through my neighborhood... it wasnt too bad heatwise but the humidity was pretty high... i was soaking wet when i got home... then did abs (hip-ups and floor crunches)... stretched...

im starving now... scrambled eggs or maybe a banana and peanut butter are calling my name... LOUDLY! ;)
Wednesday, August 11th, 2004
1:06 pm
today's workout
LOWER BODY WORKOUT
TIME: 12 NOON
DATE: 8/11/04
PLACE: HOME



BODY PART EXERCISE WT* REPS

QUADS DB SQUAT 10/15/20 12/10/8
QUADS WALL SIT BODY WT 20/20/20
HAMSTRINGS WALKING db LUNGES 10/15/20 12/10/8
HAMSTRINGS SL DB DEADLIFTS 10/15/20 12/10/8
LOWER BACK PILATES MOVE BODY WT 12/10/8
CALVES ONE-LEGGED DB RAISE 15/15/20 12/10/8
CALVES REGULAR DB RAISE 10/15/20 12/10/8



NOTE: weight is in lbs. and per dumbbell for db exercises

COMMENTS: I was NOT feeling 100% today for several reasons, not the least of which was sinus pressure, so I am proud of myself for going ahead and working out.

Current Mood: accomplished
10:53 am
yesterday's nutrition
BREAKFAST egg white omelet
w/ham, rbp, asp, mush

SNACK cheese stick, 1 tbsp pb

LUNCH turkey,ham, cheese
rollup

SNACK
2 tbsps natural pb

DINNER bistro steak salad

WATER 6 glasses

SUPPS mv, udo's

COMMENTS: I slept quite a bit yesterday (slept late in the AM, took a nap around 4PM, and went to bed at 11PM (had to fight to stay awake for Amazing Race) so my water intake was low and I didn't get all of my supplements in... didnt run either...
Tuesday, August 10th, 2004
1:13 pm
yesterday's nutrition
BREAKFAST egg white omelet
w/ham, rbp, asp, mush

SNACK cheese stick, 1tbsp peanut butter

LUNCH crab salad
w/rbp, baby sp, mush

SNACK protein shake
w/skim milk & splenda

DINNER grilled chicken salad

WATER 10 glasses

SUPPS mv, js, udo's, greens

COMMENTS: I'm doing the South Beach diet for a week, just to purge my system of all the yummy carbs i had while on vacation (homeade bread, banana cream pie, peanut butter cookies, spaghetti/meatball/cheese casserole... i could go on... my friend Kim is an excellent cook and she makes it all from scratch)... then ill be back to eating as described in my profile
Monday, August 9th, 2004
3:58 pm
today's workout
UPPER BODY WORKOUT
TIME: 2:45PM
DATE: 8/9/2004
PLACE: home

BODY PART EXERCISE WT* REPS

CHEST FLAT DB BENCH PRESS 10/15/20 12/10/8
CHEST DB FLYES 10/15/20/15 12/10/4/4
SHOULDERS DB FRONT RAISES 6/10/10 12/10/8
SHOULDERS SEATED DB PRESS 10/15/20 12/10/6/2
BACK ONE ARM DB ROWS 10/15/20 12/10/8
BACK DB PULLOVER ON BALANCE BALL** 10/15/2020 12/10/8
TRICEPS SEATED OH DB EXTENSIONS** 15/15/20 12/10/8
TRICEPS LYING DB EXTENSIONS 6/6/10/6 12/10/4/4
BICEPS ALT DB CURLS 10/15/20 12/10/8
BICEPS ALT DB HAMMERCURLS 10/15/20 12/10/8


Note: weight is in lbs. and per dumbbell for db exercises

**only one dumbbell used with both hands

Current Mood: determined
Monday, June 28th, 2004
12:50 pm
let's try this again...
did an upper body workout at home using my balance ball as a bench... my muscles didnt get as good of a workout as they do at the gym... i could tell just by the level of muscle fatigue afterwards (no problems lifting my arms to wash my hair)... i really need to get a 25lb. dumbbell... the heaviest i have at home is 20lbs... still it probably didnt hurt after a week layoff for me to ease back into it...

no coughing today so i should be ready for a cardio session tomorrow...
Thursday, June 17th, 2004
6:24 pm
quick update...
wednesday morning i ran on the treadmill... 3 minute warm-up, stretching, 28 minutes of HIIT, and 5 minute cool-down... followed by more stretching of course...

this morning i did a leg workout here at home... dumbbell squats,db stiff-legged deadlifts, walking lunges w/db's, one-legged calf raises w/db's, and regular calf raises w/db's...

tomorrow is another cardio day before i head off for the the final day of the conference...

Current Mood: tired
Tuesday, June 15th, 2004
1:34 pm
today's workout
MEALS
I'll get back to tracking that on here next week.

WATER
IIIII - so far

SUPPLEMENTS
mvit, joint supp, udos capsules

WORKOUT
Upper Body/ABS - 11:30AM @ Y

CHEST: db chest press-12@10lbs, 10@15lbs, 8@20lbs, 6@25lbs; db flyes (flat)-12@10lbs, 10@12lbs, 8@15lbs
SHOULDERS: overhead db press-12@10lbs, 10@12lbs, 8@15lbs; db front raises-12@5lbs, 10@10lbs, 8@12lbs
LOWER BACK: hyperextensions 12/10/8@bodyweight; seated cable rows-12@25lbs, 10@30lbs, 8@35lbs
UPPER BACK: lat pulldowns - 12@35lbs, 10@40lbs, 8@35lbs; gravitron/assisted pullups (weight is pounds of assistance)-12@80lbs, 10/8@70lbs
TRICEPS: cable pushdowns-12/10@25lbs, 8@30lbs; lying db extensions-12/10@5lbs; skullcrashers (ez curl bar)-8@?
BICEPS: seated alternating db curls-(incline) 12@12lbs, 10@15lbs, (straight) 8@20lbs; standing alternating db hammercurls-12@10lbs, 10@12lbs, 8@15lbs
ABS: 3 sets of roman/captain's chair leg raises (bringing straight legs all the way up and then in/bent knee ) @ 14/10/6 alternating with 3 sets of concentrated balance ball crunches 20 reps each; oblique crunches-1 set of 10 reps each side
STRETCHING: i stretch in between sets of reps

WEIGHT
122.5@11:30AM

COMMENTS

I don't know why I drag my feet about getting to the gym at times. It felt great to be back in there today and I felt really strong. I just have to get up and go before noon. As the day goes on, I get involved and absorbed in other projects and don't want to break away. And then there is that afternoon energy slump that I have to avoid. If I don't get to the gym before 3PM, the odds are pretty slim that I will make it.
Wednesday, June 9th, 2004
10:09 pm
pool party plan...
that's the plan im on for the next 10 days or so anyway... until the pool party that we have been invited to happens...

what is the pool party plan you ask?? it's the south beach diet phase 1 for 1 week... maybe 2.... cardio four times a week... and then my usual 3 times a week of weights... i really really wanted a banana, and then later a mango today but i resisted... i had a big crab and spinach salad for dinner tonite... i made my 10 glass water goal (ive been getting stuck at 8 for weeks)... warmed up/ran/cooled down last night for 35 minutes... did a leg workout tonite... didnt want to but i did it anyway...

once the pool party is past i will revert back to the plan detailed in the info section of this journal... i just know the SBD will get rid of some carb bloat and flatten my belly a bit...
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