Workout B : 8

Today's Workout:
Deadlift 3 ~ (40/8) (40/8)(40/8)
Dumbell Shoulder Press 3 ~ (12each hand/8)(15/8)(15/8)
Wide-grip lat Pulldown 3 ~ (62.5/8)(65/8)(65/8)
Lunge 3 ~ (12 each hand/8)(12/8)(15/8)
Swiss-ball Crunch 3 ~ (12/15)(12/15)(12/15)

I can definitely tell I had a week break from lifting. I had planned to go up to 50 in deadlifts, but 40 seemed hard enough. Now on to the special workouts.

Rest Week

Because of snow and exams I decided to take my break (rest) week this past week. I went to the gym last Monday and won't go again until Wednesday night. Then I have three more workouts then on to stage 2!

Month 1 Measurements

I did these measurements at the end of a busy day and an hour after drinking a couple glasses of water (was thirsty!) so might do measurements again tomorrow to make sure these are good. I'm pretty happy with the measurements, and am surprised to see a difference in my waist.

Workout A : 8

Today's workout:

Squat 3~(62/8)(72/10) (72/10)
Pushup 3~8/8/8 ^done at about a 30degree^
Seated Row 3~(60/8)(60/8)(60/8)
Step-Up 3~(24/8)(24/8) (30/8)each leg
Prone Jacknife 3~12/15/12

after ~ 15 min eliptical

I am getting very excited to finish stage one and begin stage two!! I just looked at the book and it looks like stage two is going to be tough!

Just some things I have learned

These are things I have learned during my diet and exercise routine and also am still learning today.

• Give Time for Yourself, this was important to learn, since this allowed me time to go to the gym, go outside for a walk, and just to think about certain things. You make changes for yourself and for in the long run be a healthier better person so giving yourself time allows it.
• Watch and Track What You Eat, seeing is believing so writing down (or using a log on a website) allows you to see what you consume on a daily basis. For me it was extra calories, that my body did not need. Even today I still struggle with eating "perfect" to my standards and don't think I ever will. My latest thing has been increasing protein and decreasing carbs, which has been hard since my favorite foods are carb based.
• Find Something You Enjoy, for me it was running. But I'm sure anyone can find a cardio activity (even sport) that they actually enjoy. This way you stick with it and can make/plan goals.
• Find Support, even though I said this is for yourself, extra help does not hurt. I found a buddy from a website to help me through the first couple months.
  
• Read Up, you should take the time to browse health forums or read credible articles (and not just ones in the latest issue of Self magazine) on the latest. This way you can find out yourself what works for others, what are myths, and just to keep you motivated. Which leads me to my last thing...
• Keep Motivated, and by doing this you should keep patient, not overly apply yourself. Anyone can do make changes and achieve their weight goals you just need to keep at it.

I just sort of wrote the list above spontaneously. These are things I followed and hope that someone else can read and find helpful.

Workout B : 6

Today's Workout:
Deadlift 3 ~ (40/10) (40/10)(40/10)
Dumbell Shoulder Press 3 ~ (12each hand/10)(12/10)(40/10)
Wide-grip lat Pulldown 3 ~ (62.5/10)(60/10)(60/10)
Lunge 3 ~ (12 each hand/10)(12/10)(15/10)
Swiss-ball Crunch 3 ~ (12/12)(12/12)(12/12)

Things are crazy with school, so I have not been able to make a good update here. I have though completed Workout B(5) last Wednesday, and only put in about 50% of my energy into it since I didn't get much time at the gym and was tired. On Friday I completed Workout A(6) and things went well. This means next time I go to the gym I will be doing only 8 in each set, so need to step up my game on the weights.

As projected: I will finish stage 1 by the 22nd and then will do the two special workouts, take a week off (yay!), and start stage 2 March 7th!

Workout A : 5

Yesterday's workout:

warm up ~ 5 min elliptical

Squat 3~(62/8)(62/10) (42/10)
Pushup 3~10/10/10 ^done at about a 45degree^
Seated Row 3~(50/10)(50/10)(52.5/10)
Step-Up 3~(20/10)(20/10) (12/10)each leg
Prone Jacknife 3~10/12/10

after ~ 5 min elliptical

Looking in the Past

Me at about 10 lbs less then my highest weight. This was taken a few years ago and I hope to never see myself like that again.

Workout B : 4

Wednesday's (1/30) log:
warmup: 2.5 min elipitical

Deadlift 2 ~ (40/12) (40/12)
Dumbell Shoulder Press 2 ~ (12each hand/12)(12/12)
Wide-grip lat Pulldown 2 ~ (60/12)(60/12)
Lunge 2 ~ (10 each hand/12)(12/12) *
Swiss-ball Crunch 2 ~ (10/12)(10/12)

25 min eliptical, including 15 minutes of HIIT.

*not sure how the sets for Lunges work. Like today I did 12 alternating legs, paused for like 30 seconds and did another 12 alternating, this way each leg did 12. Then repeated this process on my next set.

I have been trying to raise my weight when I do each exercise, because I don't quite think I am pushing myself as hard as I should. Well next time I will be starting the 3 sets with 8 reps so will higher my weights again. This is a new learning process for me, to see what weights I am actually capable of.

On a side note, I got all four wisdom teeth pulled yesterday morning, so will be taking today off (usually lifting day), and will begin again on Monday.