Peri's Log

[Perpugiliam]

OK, first step in the journey; here we go.

 

I decided on the Beginners Weight-training Workout at A Workout Routine because it seemed very simple and focused on basic exercises.  I added the warmup from here (modified for my fitness level) and stretched at the end.  It went well, though I nearly threw up after the deadlifts.  

 

3 sets of 8 deadlifts @ 60 lbs  

3 sets of 12 lat pull downs @ 30 lbs

3 sets of 12 overhead shoulder presses @ 20 lbs

3 sets of 10 bicep curls @ 20 lbs (that's 20 lbs total)

I planked for 42, then 45 secs

 

Notes:

• I read about the proper way to deadlift, but I'm not entirely sure I kept my back properly strait.  I should do it next with the hubby watching, so I can get some feedback.
•  I used the machine for the overhead press, but it didn't feel right, will try it with free weights next time; however, the lat pull down machine seemed a bit more natural.
•  I need to eat before working out, but not right before  
• I am very very sore. I did a short intro workout with a gym employee yesterday and I feel it in my legs

Rest day tomorrow, so I'm going to try to get a walk in.  I need to clean house    Tuesday I want to take a FitFlow class (a mix of yoga, pilates, and Tai Chi) and I want to do weights on Wed and either Fri or Sat.

 

Current audiobook: The Modern Scholar: The Medieval World II: Society, Economy, and Culture

[Perpugiliam]

Today was a rest day.  I went for a walk around the neighborhood, about an hour.  I guess it was a couple miles.  It was a beautiful, crisp afternoon.  I also put up some clothes, washed more clothes, changed my sheets and cleaned out the drain in the tub.  Not quite cleaning the house, but its something.  Kiddo does the dishes, so at least they're not piling up.  

 

Current Audiobook: The Power of Habit

[Perpugiliam]

Did the BodyFlow class today.  It was some Tai Chi followed by a bunch of yoga.  I mostly faked my way through, but that was OK.  I'll improve my form with practice.  I was able to do a good bit of the class with no problem, but I can't balance on one foot to save my life.  I also had to go to my knees for some moves, rather than stay on my toes.  I felt really good afterwards, sweaty, but good.  I will definitely do this class again.  

 

Notes:

• I could use a yoga mat
• I should lookup exercises to help balance; watching me on one leg was really sad
• I need different pants; I nearly mooned the class.

It looks like my strength training is going to be Thurs, Sat, Sun with BodyFlow on Tues. I'm trying to mesh me and Sam's schedules.

 

Audiobook: The Power of Habit  (it's really good)

[Perpugiliam]

Strength training today!  Things went really well; I didn't have to sit down to keep from throwing up.  While the workout is challenging, it is also fun.  Although, I still have a ton to learn.  That's ok, learning new things is interesting.  Here's what I did:

 

3 sets of  8 Squats with a 4# medicine ball that I throw when I reach the top of my squat

3 sets of 10 Bench Presses @ 45#

3 sets of Seated Cable Rows @ 30, 40, then 50#

2 sets of Tricep Press Downs @ 45#

2 sets of Calf Raises @ 20, then 25#

 

Notes:

• The bars at my gym are 45#
• The trainer at the gym had me throwing the medicine ball during squats, not sure why really.  However, it is a fun reward for doing the squat, so I kept it up.  It also adds a modest amount of weight until I feel confident enough to add a bar and keep good form.
• jump rope is hard

 

Audiobook: The Modern Scholar: Mysteries of the Middle Ages

[Perpugiliam]

Rest day.  However, I am going for a walk soon as the kid gets home from school.  One of these days I'll download an app to record speed/ distance.  Tomorrow me and my husband will go to the gym together, provided he doesn't get approved for overtime this week    He's been good about going on his own so far, and I hope he keeps it up.  We both need to get rid of some flab.

 

Audiobook: The Modern Scholar: World War I- The Great War and the World It Made

[Perpugiliam]

Strength training today, but before I go I want to start thinking about goals.  So far my goals have been a little....nebulous.  I want to get fit, go down a few pants sizes, and have more energy.  After reading articles here and The Power of Habit I realized I need to set some more concrete goals.  Even if I end up changing them later, they will give me something to aim for now.  Sort of like trying to go a strait line in the forest by picking a tree to walk towards.

 

Goals

• Lose 25 lbs, from 173 to 148
• only one soda a week 
• reduce body fat% from 39.73 to 30%
• Benchpress 100 lbs
• Deadlift 100 lbs
• Keep up my gym schedule of Str training 3x/week and yoga 1x week

[Perpugiliam]

Progress!!

I took a baseline weight/ body fat% last week and remeasured it today using the higi machine at the supermarket. 

 

Here's this morning's workout

 

3 sets of 8 Deadlifts @ 60 lbs

3 sets of 12 Lat Pull Downs @ 30, then 40 lbs

3 sets of 10 Overhead Shoulder Press @ 20 lbs

3 sets of Bicep Curls @ 20 lbs

Planks at 50 secs twice

 

Notes:

• I didn't get nauseous this time after my deadlifts, yay!  I feel like my form was less awkward as well.
• I used a barbell for the overhead press, rather than the machine this time.  
•  My new workout pants didn't sag at all; there was an issue last week with the deadlifts.

 

Audiobook: The Modern Scholar: World War I- The Great War and the World It Made

[Perpugiliam]

Feeling a little worn down today, but went to the gym anyway.  Starting was hard, but I perked up partway through.  Now I need to get stuff done at home     Anyway, here's what I did:

 

3 sets of 10 Squats with a 4# medicine ball

3 sets of 10 Benchpresses @ 45 lbs

3 sets of 12 Rows @ 40 lbs

2 sets of 10 Tricep Press Downs @ 40#

2 sets of 12 Calf Raises @ 25#

 

Notes:

• I remembered to stretch afterwards today
• gym was busy!
• I didn't eat like I should have this morning (only a cereal bar and some chai tea);that probably contributed to my sluggish morning

This week will be weird.  My kid has a school function during my BodyFlow class on Tuesday, so I will probably try Yoga90 on Wednesday night.  I think it might kick my butt. 

 

Audiobook: The Modern Scholar: World War I- The Great War and the World It Made (Almost done with this one.  Maybe some Dr Who next   )

[Perpugiliam]

Today sucks.  I was at work for almost 12 hours today and still didn't get everything I needed to do done.  On top of that, I only have about 6.25 hours left for tomorrow (my week goes Wed-Tues).  I am so glad this is a rest day.  Tomorrow is a corporate walk at my store and its the week of Thanksgiving, so there's crazy on multiple fronts.  Meh, I may get a walk in, but I've been run off my feet all morning, so I'm not sweating it.

 

Audiobook: Jago and Litefoot and Strax: The Haunting

[Perpugiliam]

Yesterday I used a yoga video instead of going to class.  It's about all I had time to do.

 

Today was a gym day.  I did the following:

 

2 set of 8 Deadlifts at 60 lbs

1 set of 10 Deadlifts at 60 lbs

3 sets of 12 Lat Pull Downs at 30, then 40 and 40 lbs

2 sets of 12 Overhead Shoulder Presses at 20 lbs

1 set of 8 overhead Shoulder Presses @ 25 lbs (dumbbells)

3 sets of 12 Bicep Curls @ 20 lbs

Planks at 36, 40, and 30 secs

 

Notes:

• I'm trying to be mindful to focus on my ab muscles when planking; I thought shorter plank times but more reps would help.
• I don't think the yoga video gave me quite the workout the class does; but it was convenient and got me off the couch
• might be time to add a little more weight to the deadlift (65 lbs maybe)

Thanksgiving tomorrow!  I think I'll try to get a workout in early.

 

Audiobook: Doctor Who: Shield of the Jotunn

[Perpugiliam]

Rawr!

 

Worked out nice and early this morning, now its time to make stuff for Thanksgiving....that balances things out, right?

 

3 sets of 10 Squats with a 6# medicine ball

1 set of 10 Bench Presses @ 45#

1 set of 12 Bench Presses @ 45#

1 set of 8 Bench Presses @ 50#  New High Score

1 set of 12 Rows @ 40#

1 set of 12 Rows @ 50#

1 set of 10 Rows @ 60#   New High Score

1 set of 10 Tricep Press Downs @ 40#

1 set of 10 Tricep Press Downs @ 45#  New High Score

1 set of 12 Calf Raises @ 25#

2 sets of 12 Calf Raises @ 40#   New High Score

 

Look at all the red, yay!

Notes:

• I don't hurt anymore, is that good?
• Nice to see a little progression
• Bought a meal replacement shake mix, might be just the thing for after work or after workout munchies.

[Perpugiliam]

Strength training day!  It's also weigh in day.  I'm down to 164 lbs and 37.82% bodyfat.

 

Deadlift:

    set1- 60# x10

    set2- 60# x10

    set3- 65# x8  New High Score!

Lat Pull Downs

    set1- 40# x12

    set2- 40# x12

    set3- 50# x8  New High Score

Overhead Shoulder Press

    set1- 20# x12

    set2- 20# x12

    set3- 25# x10

Bicep Curl

    set1- 20# x12

    set2- 20# x12

    set3- 25# x8   New High Score

Plank

    35 sec, 31 sec, and 36 sec

 

Notes:

• I should buy a book on weightlifting to help with direction and form as I progress.
• yay!  progression. Another 4 lbs down and more weight on many of my exercises  
• I need to come up with some fun goals for the next challenge
• Tried the meal replacement powder this morning.  It kept me from being hungry at work until lunch

[Perpugiliam]

Sunday was a rest day. I just took a nice walk around the neighborhood. I found a bike on curb alert. It needs a bit of work, but it was free. I'm thinking about going with stronglift 5x5. It's pretty close to what I'm already doing, but with more sets of shorter reps and a couple fewer exercises. Also, I would shift to a barbell row, rather than machine row. Sam is going to workout with me Wednesday, and I'm thinking about starting that with him then. I like that it is a bit more structured than what I'm doing now. I need to remind myself to stick with this and not overthink it.

Audio book: Jago and Litefoot series 10

[Perpugiliam]

Strength day!

Squats:

   3 sets with a 10# dumbell  (goblet squat) New High Score

Bench Press

   3 sets 50# x 10

Barbell Rows

   3 sets 40# x 10

Tricep Pull Downs

    3 sets 45# x 8

Calf Raises

    3 sets 50# x 10  New High Score

 

Notes:

• I want to transition to Stronglift 5x5 on Wednesday, so I'm already altering my squat and Row exercises to match that program.  I'll then use that program from here on out
• I went down in weight on my rows because I changed from machine to barbell, I wanted to be sure to get the form correct

[Perpugiliam]

Wow, yesterday I tried barbell rows for the first time.  I used 40#, rather than 50, because I wanted to focus on form, rather than try to lift my current max weight.  At the time I was not sure I was doing it right because I was feeling it in my thighs, rather than in my upper back and it seemed pretty easy.  This morning though, my upper back feels like I've been lifting bags of rocks all night.  It's not injury hurt, just sore and stiff.  My bodyflow class will help work that out.

[Perpugiliam]

Bodyflow class was good.  Since its so lowkey at the beginning and end, I tend to forget all the butt kicking I take in the middle.  I forgot to do laundry yesterday, so my workout clothes were dirty and smelly.  I had to go with the only other workout pants I own that won't fall down when I stretch.  They're these teeny tiny tight shorts.  I wore a long sleeve shirt to (in my mind anyway) balance out all the skin I was showing below the waist!  I know no one was probably paying attention to me, but I felt quite exposed, me and my big bright white thighs.

 

I'm sort of looking at a couple other classes, one is a martial arts based exercise class and the other is a low impact aerobic class with balls and stuff.  Idk, we'll see what I have time and energy for.  This would, of course, be on top of strength training 3x/ week.

[Perpugiliam]

OK, rest day yesterday.  I'm going to do strength today.  Sam says he wants to go after work, so I'm waiting till this evening.  I hope the gym isn't too crazy.  After some reading, I think I'm going to keep the program I have with a few modifications.  The program is pretty loose, so they don't really stray much from the program itself.  I want to try shorter reps as the norm; I like the idea of 5x5 with more aggressive weight gains.  Also, I think I will drop the plank exercise for the moment (most of these exercises address the abs) and add more squats.  I learned that squats positively affect the muscles that guard against peeing while exercising, I'm all for anything that does that!  

 

I just read The New Rules of Weightlifting for Women and thought it was really good.  I may try that program eventually.  I will certainly keep all the rules in mind anyway.  I also thought the book had some good thoughts on diet.  It also gave me a good target for calorie intake, about 1870 on active days and 1602 on inactive ones.  Since I'm on my feet all day at work, maybe 1602 is a shade low.  That probably assumes a sedentary job.  I'm also right in the middle of the age ranges, so I went with the more conservative number.  

[Perpugiliam]

Ugh, I am frustrated with Sam. He got home, then didn't want to go to the gym, so I had to miss my workout.  I went this morning though.  I thought it was a really productive workout.  My lower back is a bit sore.  Is that a result of poor form on the deadlift, or expected when doing a series of challenging lifts?  I need to video my lift to make sure I'm not rounding my lower back.  If I can drag him out tomorrow I'll do just a couple so he can video me.  I'm already noticing changes in my day to day life.  Squatting to reach low items at work is super easy now.

 

Deadlift  (I warmed up with bar weight, then 65#)

    sets 1-3   70# x5

    set 4        75# x5   New High Score  I added this set on the fly 'cause I thought I could

 

Lat Pull Downs

    set 1        60# x4  

    sets 2-5   50# x5

 

Overhead Shoulder Press

    sets 1-3    30# x5

    sets 4-5    40# x5  New High Score

 

Squats

    sets 1-5    15# x5  New High Score

 

Bicep Curl

     set 1         25# x8

     sets 2-3    30# x8  New High Score

 

Notes

• The Lat pull down machine I was using goes up in increments of 10; that was just too much.  I'll use the cable machine next time.  It goes up in smaller increments.
• 5 more pounds and I can use the olympic bar for the overhead lift!

[Perpugiliam]

OK, strength training today, and Sam joined me....yay!  Since it was Saturday morning, it was super busy.

 

Squats

    sets 1-5     20# x5    New High Score

 

Bench Press

    sets 1-5     55# x5     New High Score

 

Barbell Rows

    sets 1-2     45# x5

    sets 3-5     55# x5     New High Score

 

Tricep Press Downs

    sets 1-3    50# x8      New High Score

 

Calf raises

    sets 1-3    55# x10    New High Score

 

Notes:

• A 55# dumbbell on the calf raises is really awkward.  I think I'll go up to 60 and do 2 smaller dumbbells.
• I got Sam to check my back position for the deadlift and row; I'm getting a good feel for what is correct.

[Perpugiliam]

Rest day!  I am a bit sore from yesterday.  I'll probably take a walk in a few and get my before picture done.  Sam and I talked and worked outa gym schedule where we go together.  That way he's more likely to go and we both have spotters.  

[Perpugiliam]

Took a walk today; its really lovely out.  Idk, I'm just not feelin it. Feel kind of discouraged.  I know this isn't going to be a short project.  It's really more of a long journey/ lifestyle change.  It's not a strictly linear journey either.  Tomorrow is my Bodyflow class and I usually feel pretty good after that.  I think in part I just didn't eat like I should have yesterday, nothing too crazy, but I woke up late this morning and I got a piece of bread going out the door(a nice low carb/ high protein loaf from my old bakery) rather than my usual protein shake.  That didn't help.  Anyway, I can do better for dinner and tomorrow.

[Perpugiliam]

My Bodyflow class was good.  It felt quite difficult today, but I'm glad I went.  They do the class in a room with half the lights turned off; it's easier on my eyes after being up all night.  I think I nearly nodded off during the meditation at the end of class.  Tomorrow is a strength day.  The plan is to go right after work.  We'll see how that works out; I'm much better after a nap.  I like going around 1 or 2, rather than around 10.

 

Audiobook: The Modern Scholar- From Here to Infinity: An Exploration of Science Fiction Literature

[Perpugiliam]

Whew!  Doing strength training with Sam really pushes me more than I push myself.

 

Deadlift

    sets 1-2     75 x5

    sets 3-5     80 x5  New High Score

 

Lat Pull Down

    set 1          70 x5

    sets 2-5     80 x5  

 

Overhead Press

    set 1          45 x5

    sets 2-5     50x3  x4    x4   x2  New High Score

 

Squat

    sets 1-5     25 x5  New High Score

 

Bicep Curl

     sets 1-3    30 x8

 

Notes:

• The Lat pull down machine had weird weights.  I finally used the regular cable machine and I noticed 50# was waaay easier than I thought it should be.  Now I will just use the machine I know the weight on.

[Perpugiliam]

Strength day!

 

Squat

    sets 1-5    30# x5  New High Score

 

Bench Press

    set 1          55# x5

    set 2          60# x5

    sets 3-5     65# x5   New High Score

 

Rows

    sets 1-3    65# x5

    sets 4-5    70# x5    New High Score

 

Tricep Press Downs

    set 1          50# x8

    sets 2-3    52.5# x8   x7   New High Score

 

Calf Raises

     set 1          70# x12

     sets 2-3     100# x12

Notes:

• I used the leg press on the calf raises, but I'm not sure how to weight it to account for my body weight.  I may try something else next time.
• I tried a set of body-weight reverse rows on the smith machine.  I was at about a 45 degree angle.  I may add that to my non- barbell row days.  I may also eventually replace the barbell row with the reverse row if I feel I am in danger of hurting my back with the barbell rows.  I'll show the exercise to Sam as a back-friendly alternative.
• Bench press felt good today.  Took me a couple sets to find today's limit.  Encouraging to see numbers go up

[Perpugiliam]

Another strength day....I know, it's back to back. I'm working with the time I got.  Sam joined me again, yay!  I read an article on spotting , so I could help him better.  

 

Deadlift

    sets 1-5    85 x5

 

Lat Pull Down

    sets 1-5    80 x5

 

Overhead Shoulder Press

    sets 1-3     50 x5   x4  x3

    sets 4-5     40 x5

 

Bicep Curl

    sets 1-3     30 x8

 

Squats

    sets 1-5     35 x5

 

Notes:

• I think I'm going to change my tack on the overhead shoulder press.  I'm going to go back down to 40 and do more volume, then pop back up to 50.
• I can almost use the bar in squats!  We also have a squat machine that looks nice, but the sled is 60 lbs.
• I did a couple more sets of reverse rows on the smith machine, I think I will make that an official part of my routine starting next week.  I'd love to be able to do a pull up one of these days
• Saw a guy deadlifting 410....very cool