I have been working out for the last two weeks. I decided that even though I have been inactive for the last couple years, but still maintined my body, I was feeling to fatigued and not strong enough to do simple things like carry my kids though the store. I mean its no small feat to carry around a 30 lbs child for an hour around walmart, but it left my arms and shoulders feeling it! So I signed up for a weight training class and studied all the material in the first week. Not only did study the schools, but I studied Action's and passed thier Personal Trainer Certificate. My diet hasn't been the greatest for the last 20 years by any standard, but I still maintained a healthy diet anyhow. I have no idea how I kept my body fat as low as I have and was suprised it's sitting at 7.9%. So I must have been doing something right!
Now on to the more nit and gritty. I have been working on my muscle tone and strength. Thats my focus for this class, at least until it ends in the last week of March. I have I think 8 more weeks to go, but I want to get the most out of it.
Legs/Inferior
Quad presses - was 260 now 340 for 3 sets of 8.
Leg curls anterior was 40lbs now 55lbs 3 set of 8.
Leg curls posterior was 75lbs now 90lbs 3 set of 8.
Calf raises was 90lbs now 150 lbs 3 sets of 8.
Upperbody/Superior - 2 sets of 10
Bicep Curls was 15lbs now 20lbs
Tricep Extensions was 15lbs now 25lbs
Shoulder/Trapez Row was 55lbs now 95lbs
Benchpress was 70lbs now 90lbs
Double Bicep Curls was 45lbs now 65lbs
Shoulder Raises/Tricep and Trapez was 40lbs now 50lbs
Core/Abs
Need LOTS of work on this area! New Focus
Tried the Superlegs to tighten up my leg muscles.... Not ready for that, was sore for 2 days! And that was one set, not even the three we were supposed to do.
Diet, roughly for one day:
Breakfast:
cold Cereal with milk, cereal bar, coffee... coffee.. coffee.
Lunch,
PB&J on whole wheat, Banana
Snack,
Protien shake with milk - after workout, apple or other fruit
Dinner,
Grilled Chicken, corn, green beans, pasta.
I'm trying to get myself there and I want to see the body change of a leaner meaner and toned me!
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