So I used to be really fit except for smoking...then I gained a lot of weight after my 3rd son. I mean a lot. I was used to weighing around 100 lbs at 5'1". I jumped to 188 lbs. Unfortunately I didn't get any taller to compensate for the gain in weight. Go figure? LOL Then I decided why not use the gym membership I had. So I got myself into shape again, except I still smoked. I dropped a ton of weight. Well, maybe not a ton but I did lose about 85 lbs. Woo Hoo!! Then on March 14/2011, while working out at the "Y" with my son, I got a wee pain in my chest and decided we should stop. I managed to endure the incredible pain for a day then went to the hospital. Seems for those past 24 hours I was having a heart attack. They fixed me up, inserted a stent and after 5 days they sent me home. I no longer smoked. I haven't since the day I entered the hospital. What a long, slow recovery. I have been given a clean bill of health and except for the small piece of my heart that died because I took so long going to hospital, I am healthier then I ever have been. My heart is as good as someone who's never had a heart attack. I excelled at my release stress test and my endurance was higher than almost anyone they'd seen. The problem is it's taken a long time for me to get back to being able to exercise like I used to so, unfortunately, my body did a bit of reverting as well. I'm not as heavy as I was before but my weight isn't quite where I want it either. I understand muscle weighs more than fat so I'm ok if I can get myself down to around 118 lbs. Anyways, here I go Oct 21/2012 Starting Stats: Weight : 147 lbs Body Fat : 36 % Height : 61 inches Chest : 41 inches Waist : 36 inches Arms : 11.5 inches Shoulders : 40 inches Forearms : 9 inches Neck : 13.5 inches Hips : 41 inches Thighs : 21.5 inches Calves : 13 inches Oct 29/2012 Updated Stats: Weight : 145 lbs Body Fat : 36 % Height : 61 inches Chest : 39 inches Waist : 33 inches Arms : 11 inches Shoulders : 39.75 inches Foreams : 9 inches Neck : 13.5 inches Hips : 40.75 inches Thighs : 21.5 inches Calves : 13.5 inches
October 22/2012 Barbell Deadlift 93.33 80.0x1, 80.0x5, 70.0x8 Barbell Squat 51.66 50.0x1, 30.0x10, 20.0x20 Barbell Curl 41.33 40.0x1, 30.0x5, 20.0x12 Barbell Shoulder Press 35 30.0x1,30.0x5,20.0x10 Barbell Bench Press 50.66 40.0x4,30.0x10,40.0x8 Barbell Lying Triceps Extension 25.33 20.0x4,20.0x8,20.0x6 Barbell Incline Bench Press 38 30.0x4,30.0x8,20.0x12 Dumbbell Standing Triceps Extension 13.33 10.0x8,10.0x8,10.0x10 Dumbbell Decline Triceps Extension 12.66 10.0x8,8.0x12,10.0x8
Last edited by Tobesedated; 10-31-2012 at 03:14 PM.
October 23/2012 Elliptical Training 20 mins -------------------------------------------------------------------- I only do one set of each but my set is timed not based on reps. I used a time of 60 seconds for these... 90-90 Crunches Ab Choppers Ab Curls Alternating Elbow Plank Alternating Side Planks Alternating One Leg Bridge Glute Drop Glute Kickbacks Plank with Heel Lifts Mountain Climber Upward Plank Kneeling Leg Kick-Left Kneeling Leg Lift-Left Kneeling Leg Kick-Right Kneeling Leg Lift-Right Saw Butt Kickers Prisoner Squats Deep Lunges Jumping Lunges Single Leg Deadlift-Left Single Leg Deadlift-Right Chair Squat Curtsy Lunges Side Shuffle Standing forward Leg Extensions Plie Squat
Here I combined Wednesday and Saturday...... October 24/2012 Oblique Crunches 70 0.0x50,0.0x70,0.0x70 Air Bike 50 0.0x50,0.0x50,0.0x50 Decline Crunch 16 0.0x15,0.0x16,0.0x16 Crunch - Hands Overhead 25 0x20,0x23,0x25 Alternate Heel Touchers 72 0.0x66,0.0x72,0.0x50 Cross-Body Crunch 50 0x34,0x40,0x50 Leg Raise 25 0.0x20,0.0x25 Barbell Bent Over Row 55 30.0x25,30.0x12,30.0x15 Barbell Curl 31.66 25x8,25x8,25x8 Incline Dumbbell Curl 14 10.0x8,10.0x10,10.0x12 Alternate Hammer Curl 21 15.0x8,15.0x10,15.0x12 One-Arm Dumbell Row 21 15.0x8,15.0x10,15x12 Bent Over Two-Dumbbell Row 22.5 15.0x8,15.0x10,15.0x15 Bent Arm Dumbbell Pullover 21 15.0x8,15.0x10,15x12 Leg Raise 25 0.0x20,0.0x25,0.0x20 Decline Crunch 12 0x12,0x12,0.0x12 Notes : 2012-10-24 Exercise : Oblique Crunches - Note : 25 per side Exercise : Incline Dumbbell Curl - Note : 10 lbs per hand Exercise : One-Arm Dumbell Row - Note : Per side Exercise : Bent Over Two-Dumbbell Row - Note : Each hand
Last edited by Tobesedated; 10-31-2012 at 03:15 PM.
October 25/2012 Elliptical Training 20 minutes ----------------------------------------------------------- Barbell Squat 26.66 20.0x10,20.0x10,20.0x10 Barbell Lunge 26.66 20.0x10,20.0x6,20.0x6 Dumbbell Shoulder Press 15 10.0x10,10.0x10,10x15 Dumbbell Lateral Raise 11 10.0x3,8.0x5,5.0x12 Barbell Shrug 93.33 70.0x10,50.0x18,50x5 Clean Deadlift 88.66 70.0x8,50.0x8,50.0x8 Lateral Lunge with Dumbbell Bicep Curl 16.5 15.0x3,10.0x8,10x8 Romanian Deadlift 81.66 70.0x5,50.0x8,50.0x5
October 29/2012 I did all of these with an additional 8 lbs around my ankles...even while on the elliptical Elliptical Training 20 Minutes --------------------------------------------------- Glute Kickback 20 0.0x13,0.0x15,0.0x20 Barbell Glute Bridge 36.66 20.0x25,20.0x15,20.0x20 Barbell Wide Stance Squat 26.66 20.0x8,20.0x10,20.0x10 Clean Deadlift 66.66 50.0x8,50.0x10,50.0x10 Dumbbell Rear Lunge 63.33 50.0x5,50.0x8,50.0x5 Rocking Standing Calf Raise 33.33 20.0x8,20.0x15,20.0x20 Prisoner Squats 60 per set Standing Dumbbell Calf Raise 54.16 25.0x25,25.0x30,25.0x35 Notes : 2012-10-29 Exercise : 90 90 Hamstring - Note : reps are per leg Exercise : Standing Dumbbell Calf Raise - Note : reps are per leg
October 30/2012 Again with additional 8lbs on my ankles...Switched up the order...timed for 60 seconds Elliptical Training 20 minutes ------------------------------------------------------------------------ Deep Lunges Jumping Lunges Single Leg Deadlift-Left Single Leg Deadlift-Right Chair Squat Curtsy Lunges Side Shuffle Standing forward Leg Extensions Plie Squat 90-90 Crunches Ab Choppers Ab Curls Alternating Elbow Plank Alternating Side Planks Alternating One Leg Bridge Glute Drop Glute Kickbacks Plank with Heel Lifts Mountain Climber Upward Plank Kneeling Leg Kick-Left Kneeling Leg Lift-Left Kneeling Leg Kick-Right Kneeling Leg Lift-Right Saw Butt Kickers Prisoner Squats
Body Stats : 2012-11-02 Weight : 145 lbs Body Fat : 31.8 % Height : 61 inches Chest : 39 inches Waist : 33 inches Arms : 11 inches Shoulders : 39.75 inches Foreams : 9 inches Neck : 13.5 inches Hips : 40.75 inches Thighs : 21.5 inches Calves : 13.5 inches Elliptical Training 20 Minutes --------------------------------------------------------------------- Oblique Crunches 80 Leg Raise 20 Air Bike 50 Decline Crunch 12 Crunch - Hands Overhead 20 Alternate Heel Touchers 70 Cross-Body Crunch 50 90-90 Crunches 60 Seconds --------------------------------------------------------------------- Around the Worlds 11.66 10.0x5,8.0x8,8.0x10 Barbell Decline Bench Press 38 30.0x8,20.0x10,20.0x8 Dumbbell Incline Bench Press 17.5 15.0x5,10.0x10,10.0x10 Bent Arm Dumbbell Pullover 20 15.0x8,15.0x10,10.0x10 Barbell Rear Delt Row 76 60.0x6,60.0x8,50.0x10 Dumbbell Front Raise 13.33 10.0x10,10.0x10,10.0x10 Dumbbell Lateral Raise 12 10.0x5,10.0x6,8.0x8 Dumbbell Arnold Press 17.5 15.0x5,10.0x10,10.0x10 Barbell Curl 38 30.0x8,20.0x10,30.0x8 Alternate Hammer Curl 20 15.0x8,15.0x10,15x10 Dumbbell Flexor Incline Curl 17.5 15.0x5,10.0x10,10.0x10 Dumbbell Biceps Curl Reverse 17.5 15.0x5,10.0x8,10.0x8 Barbell Bent Over Row 38 30.0x8,20.0x10,20.0x10 Barbell Deadlift 80 60.0x10,50.0x10,50.0x10 One-Arm Dumbell Row 19 15.0x8,15.0x8,15.0x8 Bent Arm Barbell Pullover 23.33 20.0x3,20x5,20x5
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