Today’s bowflex workout:
Arms:
Seated Shoulder Press: 3 sets, 10 reps each at 30 pounds (increase)
French Press: 3 sets, 10 reps each at 25 pounds
Lying triceps extension: 3 sets, 10 reps each at 30 pounds (increase)
Bicep curls: 3 sets, 10 reps each at 30 pounds
Chest/abs:
Bench Press: 3 sets, 10 reps each at 40 pounds
Ab Crunch: 3 sets, 10 reps each at 35 pounds
A new week today. Gorgeous weather. I really love this time of year, everything is so fresh and green, and it’s not too hot.
I am making this month Freedom From the 150s Month! I need to lose a little over 4 pounds to break the 140s. Can I even imagine being in the 140s??
I have to be extra diligent. Peeped at the scale today, and it shows me up from last week, isn’t that great? Might be water – it surely isn’t from over eating. I really don’t want to stall here.
Bowflex workout today:
Back:
Seated Lat rows: 3 sets, 10 reps each at 45 pounds
Rear Deltoid row: 3 sets, 10 reps each at 35 pounds
Functional lower back: 3 sets, 10 reps each at 40 pounds
Legs:
Seated Leg press: 3 sets, 10 reps each at 105 pounds
Seated leg curl: 3 sets, 10 reps each at 40 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds
Today’s stats:
Calorie goal: 1,350 • Consumed: 1,300 • Burned: 532
Net calories: 768
C/P/F ratio: 53/21/26 A little low on protein
Felt kind of hectic this week, for a short week! Got my investment house rented out, so that is a big relief. As long as they pay the rent, of course LOL!
Upped the weights on some of my bowflex workout today. Upper body. Feeling strong. I could probably push myself harder, but I am pushing the jogging – so I don’t want to burn out, since this is for life.
Today’s stats:
Calorie goal: 1,350 • Consumed: 1,321 • Burned: 365
Net calories: 956
C/P/F ratio: 47/28/25 yay me!!
Doing better at getting my protein up. It’s a little harder, since we aren’t eating much meat anymore, and I don’t like beans. Gotta love the soy LOL!
Gratuitous flower pic from my garden for your enjoyment:
Totally back on track today. At least it isn’t a struggle to be on plan today. It’s nice when it’s easy LOL!
Did lower body bowflex workout, then WATP 3 mile. I wore my HRM during this workout – and it was hard to get my heart rate high enough during this workout. I think I might have outgrown them. Guess that is a good thing.
Today’s Menu:
Calorie goal: 1,350 • Consumed: 1,270 • Burned: 367
Net calories: 903
C/P/F ratio: 45/26/29
It’s so good to be back in my own routine again. The conference was good, but I don’t like my personal schedule messed with LOL!
Hit the bowflex today, and did Cardio Overdrive. Tired, though. Geez, I am still tired. Going to take a few days to catch up on sleep, which will be hard enough with the construction outside the house.
Today’s Menu:
Calorie goal: 1,350 • Consumed: 1,338 • Burned: 389
Net calories: 949
C/P/F ratio: 54/21/25
Breakfast:
wheat bagel with light cream cheese
coffee with skim milk
Lunch:
Zone dark chocolate strawberry bar (new, and yummy)
Boca Burger
Snack:
1% latte
clementine
Dinner:
NS mac and cheese
steamed broccoli
strawberries
1/3 oz of cashews
Snack:
1/8 cup of dark chocolate M&Ms.
It’s the start of the weekend, yay!
Did my upper body bowflex workout, a short 3 mile bike ride (bank and store) and Couch to 5K Week 4 Day 1.
5 minute jogs in this one. It was fine, my legs still feel heavy though. I don’t care for that feeling very much. 3 miles of that feeling wouldn’t be very fun. I was wearing my bike shorts and a tshirt, and got beeped at on the way to the track. Not sure if it was a joke or not, but kind of fun!
Today’s Menu:
Calorie goal: 1,350 Consumed: 1,427 • Burned: 365
Net calories: 1,062
C/P/F ratio: 52/26/22
Brekkie:
Super pancakes with blueberry sauce
coffee with milk
Lunch:
Boca burger
Zone fudge graham bar
Snack:
1% latte
2 clementines
Dinner:
Flatout pizza with turkey pepperoni
Steamed broccoli
applesauce
1/3 oz of cashews
Snack:
homemade yogurt with chopped strawberries and a drizzle of honey.
Today’s bowflex workout:
Arms:
Seated Shoulder Press: 2 sets, 10 reps each at 25 pounds
French Press: 2 sets, 10 reps each at 25 pounds
Lying triceps extension: 2 sets, 10 reps each at 25 pounds
Bicep curls: 2 sets, 10 reps each at 30 pounds
reverse curls: 2 sets, 10 reps each at 25 pounds
Chest/abs:
Bench Press: 2 sets, 10 reps each at 35 pounds
Ab Crunch: 2 sets, 10 reps each at 35 pounds
I have decided to split my bowflex workout to 4 days per week. So half body today and tomorrow, then again Th/Fr.
Next week it will be M/T and Th/Fr – but this week ended up difference because I worked out on Sunday.
Back:
Seated Lat rows: 3 sets, 10 reps each at 40 pounds
Rear Deltoid row: 3 sets, 10 reps each at 35 pounds
Lying Lat pulldown: 3 sets, 10 reps each at 30 pounds
Functional lower back: 3 sets, 10 reps each at 40 pounds
Legs:
Seated Leg press: 3 sets, 10 reps each at 90 pounds
Seated leg curl: 3 sets, 10 reps each at 40 pounds
Calf Raise: 3 sets, 10 reps each at 90 pounds
Standing Hip Abduction: 3 sets, 10 reps each at 30 pounds
It’s Friday! Yay! Today was the Last Chance Workout challenge with a fitness group I joined. So I pushed the bowflex workout to 3 sets. I got through most of the exercises, but failed out on a couple. I think I may stick with 3 sets next week as well. My legs are tiny bit sore from the Couch to 5K start I did yesterday. Not too bad, though.
Today’s menu:
Calorie goal: 1,320 • Consumed: 1,229 • Burned: 521
Net calories: 708
Breakfast
Food Item Servings Cals
strawberries (raw) 1.00 46
Honey 0.30 18
Fage Total 2% 0.50 65
Nature’s Path Organic Hemp Plus Granola Cereal 1.00 140
Hannaford 1% Milk 1.00 110
Coffee 1.00 2
Lunch:
Light Flatout Wraps 1.00 90
Morningstar Farms Veggie Breakfast Sausage Patties 1.00 80
Whole Egg, Hard Boiled 1.00 75
Hannaford Light Mayonnaise 0.50 16
Snack:
Clementines, Raw 2.00 70
Dunkin’ Donuts Small 10 Oz. Hot Latte Lite 1.65 116
Dinner:
Perdue Chicken Breast 1.00 100
Birds Eye Baby Broccoli Florets 1.00 30
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50
Bolthouse Farms Premium Matchstix carrots 0.50 18
Fisher Whole Cashews 0.30 54
DaVinci Olive Oil 0.25 30
Snack:
Nature’s Place Soy Crisps – Sea Salt 1.00 120
This is currently what I am doing for bowflex:
Arms:
Seated Shoulder Press: 2 sets, 10 reps each at 25 pounds
French Press: 2 sets, 10 reps each at 20 pounds
Lying triceps extension: 2 sets, 10 reps each at 25 pounds
Bicep curls: 2 sets, 10 reps each at 25 pounds
reverse curls: 2 sets, 10 reps each at 25 pounds
Back:
Seated Lat rows: 2 sets, 10 reps each at 35 pounds
Rear Deltoid row: 2 sets, 10 reps each at 30 pounds
Lying Lat pulldown: 2 sets, 10 reps each at 30 pounds
Functional lower back: 2 sets, 10 reps each at 35 pounds
Chest/abs:
Bench Press: 2 sets, 10 reps each at 35 pounds
Ab Crunch: 2 sets, 10 reps each at 35 pounds
Legs:
Seated Leg press: 2 sets, 10 reps each at 70 pounds
Seated leg curl: 2 sets, 10 reps each at 35 pounds
Calf Raise: 2 sets, 10 reps each at 70 pounds
Standing Hip Abduction: 2 sets, 10 reps each at 30 pounds
I currently do this workout MWF.