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AWKSWAN's Photo AWKSWAN Posts: 63
8/19/19 10:13 P

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Okay, so. I took a rest day yesterday even though I'd planned not to rest again until Wednesday. But it turned out pretty well because I did my long workout today and I had my best workout yet. Full weights, no modifications, and I only took two breather/water breaks, less than two minutes each.

I'm still relatively done in by the end of my workouts, but I'm getting stronger and building endurance, so hopefully sometime in the near future, I will be able to finish a vid and not feel completely whipped!

But I'm making progress. Was afraid I'd set myself back by not doing much at all for a couple of weeks (I think in 14 days I did a total of two long workouts and not much else), but thankfully that's not the case. Took me a couple of days to kick the muscles back into gear but I did it.

Onward!

AWKSWAN's Photo AWKSWAN Posts: 63
8/17/19 5:13 P

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So far, so good as far as being back on track. Followed my goal and did abs and upper body today. Did pretty well. I didn't get through my upper body workout as well as I had been doing. Some of it was a bit of a struggle. I did do all of it but I just didn't feel as strong as I had before. Part of that is probably holdover from doing the full body exercise for the first time in a week less than 24 hours before I did this one.

Still, happy that I felt like doing both workouts and that I got though them. Feels good to be back on this particular horse. Phew!

AWKSWAN's Photo AWKSWAN Posts: 63
8/16/19 6:25 P

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So I haven’t posted in a week b/c I haven’t *done* anything. I’ve felt pretty run down the last seven days or so and just couldn’t force myself into doing a workout, long, short or in between.

I’m back in the saddle now, though. Felt better today, had some energy, so I put it toward my fitness, lol. I did my long workout (CS), and I actually got through the whole thing. Didn’t really lose much from where I was before. I did take a couple short breaks and one loooong (10 min) break at about the 40-min mark. Tried to tell myself I’d done enough, that there was no shame in cutting it short.

Except there sort of was, because the whole “you haven’t done this in a week, it’s okay to rebuild” argument didn’t really fly. I realized I was just looking for an excuse to quit. I knew I was capable of finishing the workout, so I got back up and finished it. Feeling pretty good, a little noodle-y but that’s where I was before, too, so I’m basically just picking up right where I left off.

(Oh, except! I got through almost all the pushup reps without hitting my knees. Just the very final two reps I had to modify, and those only b/c I was supposed to hold at the bottom for three seconds each and I didn't quite have enough gas left in the tank to do that. Soon, though!)

My goal for this week is to get in three or four long workouts and a couple of short ones. Saturday I’m going to try for upper body and abs. Sunday will be another long workout. Monday, lower body alone. Tuesday rest. Wednesday long. That’s as far out as I’ll plan for now. Hopefully I’ll stick with it through that much and I’ll go from there.


AWKSWAN's Photo AWKSWAN Posts: 63
8/8/19 5:40 P

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Did Cardio Sculpt. Full weights. I did take multiple longish breaks—three minutes or so sometimes. I blame the fact that I haven’t been working out every day. Kind of lost a bit of conditioning, maybe. But it might also just be a bit harder since I’m using weights the whole way through. Anyway.

My limp noodle status was in full effect for 30 mins after my workout. But that’s a good thing, I guess. Tells me my muscles really worked.

I plan to do the CS again on Sat, then get back to my MWF schedule for that one. It’s what I had intended to do originally, but got sidetracked. So we’ll try again this week and see if I can get a bit better about not taking so many breaks.

(But at the same time, those breaks enabled me to do all the reps in all the sets with full weights. So I’m not going to sweat them too much. The breaks weren’t for cardio/breather purposes. More for letting the muscles recover. I can live with that.)


AWKSWAN's Photo AWKSWAN Posts: 63
8/7/19 12:15 A

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Second rest day in a row. Kind of frustrating, but unavoidable.

Good news is, got the new fridge installed, though not without some issues. I ended up having to hold it up while the service dude adjusted the feet. In case anyone was wondering, a fridge is somewhat heavy. I was sitting there in a squat position, letting my legs do some of the work, and thinking to myself I was so glad I’ve been working out for a bit. Not sure I could’ve held it as long as a did if I hadn’t built up some strength/endurance. Last thing I needed to do was drop the fridge on the guy’s fingers. Ouchie.

Anyway, my back was actually feeling it pretty well today so I decided to rest even though I’d rested on Monday. Didn’t *need* the rest on Monday, but I spent most of the day either with the fridge dude or waiting for the fridge dude (he had to make several trips—like I said, issues) and just ran out of time.

But today, after holding that fridge up yesterday, my upper back had an objection or two to doing a workout, so I acquiesced. I will be doing my long one tomorrow, though, since my lats are already feeling better. (I’m actually thrilled that nothing else was sore. My back probably gets the least amount of concentrated work, so it makes sense that it was a bit tender.)

Anyway. Back at it tomorrow!


AWKSWAN's Photo AWKSWAN Posts: 63
8/4/19 2:47 P

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So I ended up taking 3 days of rest in a row. Note to future self: do not do this.

But I’m back at it today. Cardio Sculpt completed. Several longish breaks but I got through it. Only modification was to use 5lb weights instead of 8lb on one of the sets.

My plan is to do the CS three days a week (it’s my longest at 55 mins.) and rest one day a week. The other three days will be one (or two, if I feel ambitious) of my shorter workouts. I’ll alternate with those.

That’s the plan anyway.

New fridge scheduled to be delivered Monday morning. 24 hours for the thing to stabilize with temp, so I should be back in business food-wise on Tuesday. Finally.



AWKSWAN's Photo AWKSWAN Posts: 63
7/31/19 6:20 P

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Okay, posting a goal. I really, really don't feel like doing a workout today.

Like, really.

I've already talked myself out of it two different times today. So I'm posting here saying this is it. I'm getting it done. Right now.

And after I complete my whole workout -- no giving up in the middle -- I'm going to come back and edit this post and say that I've done it. No more excuses. Fin.

ETA: Mission accomplished.

Today was the first day in a while I really struggled with energy. I blame my eating habits of the last week. Not entirely my fault, but the lack of good nutrition finally caught up with me in the form of low energy level.

I even *started* my workout once earlier today and gave up after a record 30 seconds. Literally. No joke. But I redeemed myself. Did the whole 55 min Cardio Sculpt, all weights, even on the final exercise. Only a couple of water/breather breaks.

Phew.

Edited by: AWKSWAN at: 7/31/2019 (19:49)
AWKSWAN's Photo AWKSWAN Posts: 63
7/30/19 10:46 P

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Today was Upper Body. Can tell I’m getting stronger every time I do this one just based on what point I start to tire within my sets. I got through this entire thing without dropping a single rep for the first time, and only went to my knees on a few of the pushups. I guess the next step will be seeing how long it takes me to be able to complete the sets without having to groan (or curse) my way through the last couple of reps on some of the moves.

Also, need a new fridge. Mine is beyond help, according to the appliance repair dude. Look forward to eating regular meals again instead of dinner out of a can or from the nearest fast food establishment. I'm all Taco-Belled out.


AWKSWAN's Photo AWKSWAN Posts: 63
7/29/19 8:24 P

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@kbrower Yes, it’s an awesome feeling! One I didn’t have today. LOL But today was my longest workout and the one with the most weights, so I’m just happy to have gotten through it well. But it is *such* a cool feeling to finish a workout and still have energy to spare, especially when it wasn’t that long ago that it was all you could do to finish the workout on your feet and not in a heap on the floor.


Yesterday was a light day. Just did Ab Sculpt. All good.

Today, Cardio Sculpt. I used weights in every set this time, save for the very last exercise. (My legs were pretty noodle-like at that point, and I couldn’t maintain good form, so I had to leave the weights out.) But I still really contracted my glutes and thigh muscles, so my weary butt didn’t just go through the motions. I personally vouch for it. Therefore, still very happy with my effort!

I was pretty spent afterward, but I’m really proud of myself for continuing to push myself in some new way each time.

What I’m not happy about is food stuffs. I’ve eaten out several times in the last few days b/c my fridge died (of course it happened on a weekend). I *could* have made better choices for fast food, but I didn’t. Hopefully I’ll be able to get back on track with that tomorrow.


KBROWER80 SparkPoints: (11,969)
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7/29/19 8:55 A

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I LOVE getting thru a workout and immediately looking forward to the next one. It gives you such crazy energy for the rest of the day! I'm not there yet but maybe one day soon...lol. Keep it up!



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AWKSWAN's Photo AWKSWAN Posts: 63
7/27/19 7:46 P

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Rest day!

I am actually pleasantly surprised that even though I totally worked my lower body yesterday (legs were on fire during workout) I am not at all sore today. I keep thinking, geez, does that mean I didn’t really work those muscles if I’m not in some degree of pain the next day?

But then I’m like, no. I *know* I worked because I had to *fight* to get through some of those sets. So no soreness means what?

Conditioning, baby! Another sign of progress!

Also I’ve decided those breaks I took between some sets are hunky dory. I’d rather take a one-minute breather so that I can make it through the next set with good form than not take a break and end up cheating half my lunges or petering out a third of the way through the leg presses. I did some research and the consensus seems to be:

“total workout volume is a more important driver for muscle growth than metabolic stress”

This means that it’s better to have adequate rest in order to get through the next sets fully than it is to keep the muscle burning and have to quit (or quit working as hard) a few reps into the next set. In other words, metabolic stress (feeling the burn) alone is not the basis of an effective workout.

Anyway, now that I know I can make it through the workout, it’s a big confidence booster. And now that I feel *good* about pausing between sets if I need for a 30- or 60-sec break, I think I’ll really be able to drill those moves. Excited for the next time I do that one now! Excited to see if I can improve on the last time! I think perhaps I can!

AWKSWAN's Photo AWKSWAN Posts: 63
7/26/19 4:50 P

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Okay, so I feel better. Yesterday I did Jillian’s Ripped in 30. I chose that b/c it incorporates a bit of weight work and it’s short. I did pretty well my first time through that. Didn’t do all the reps, but got most of them! Couple of quick water breaks. Should be able to get through the whole thing w/o breaks fairly quickly.

But the best news is, today, I did the Lower Body Sculpt. I didn’t use weights at all and I took approximately 316 water/breath/let-my-leg-recover-so-it-doesn’t-collapse-during-my-next-set breaks but I MADE IT!!!!

Progress made in baby steps is still progress!

Onward!



AWKSWAN's Photo AWKSWAN Posts: 63
7/25/19 12:03 A

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Did Upper Body Sculpt today, really happy with the progress I’m making with that. Only dropped an occasional rep. Making it through more pushups before having to hit my knees. That’s my only modification. Overall feeling great there.

I started the Lower Body Sculpt. Got through the warmup and the first couple of minutes of the actual workout before I remembered why I never completed this workout before. It *hammers* one leg at a time instead of alternating between the legs to give one a breather before it’s worked again. Long set of leg press, then lunges, then squats, then press again, then side lunges, with everything but squats targeting one leg. Then it switches and does the same thing to the other leg. I didn’t even come *close* to finishing it. And I wasn’t even using any weights. Man.

Not sure if I’ll try again tomorrow or give it another week with the Cardio Sculpt before I attempt to send my legs to an early grave again.

Nutrition, almost hit cal goal. Managed 1100. I'll get there.


AWKSWAN's Photo AWKSWAN Posts: 63
7/23/19 11:58 P

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Rest day!

I actually didn’t really feel like I *needed* it. Nothing was sore or hurt at all. However, the times I had to go up the stairs, my legs, while not complaining, did seem to be saying something along the lines of, “Really? I mean, okay, but… really?”

So I decided to rest and let my muscles recover.

I forgot to mention yesterday that I did take a few 30-60 sec breathers and water during my workout. I find it funny that it wasn’t during my cardio segments I got winded but during the lower body strength portions. Adding those weights really makes a difference in how hard you have to work. I was living for the cardio parts so I could catch my breath.

My meals… man. Today was a pretty bad nutrition day as it was my cheat day for the week but I still only cleared the 1000 calorie mark b/c I had a coke with dinner.

Anyway, back to better nutrition tomorrow. I’ll keep trying ‘til I get the hang of it.

I need a meal planner where I can input everything I have in my fridge and cabinet and it spits out a menu for the day that’ll get my cals and nutrition levels in range. *sigh*


AWKSWAN's Photo AWKSWAN Posts: 63
7/22/19 5:57 P

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Yes!

I tried my workout from yesterday again today, much better results. I made it through the entire workout, only dropped a couple of reps here and there. I kept my weights on all the strength portions *except* leg press. I counted it as a win just to get through those without any added “help.” (Plus, I did them yesterday with weights. That counts for something, doesn’t it?)

Really, the only thing I don’t like about Firm Cardio is that occasionally the instructor says at the beginning of a set, “This is a *long* lower body segment” or some such.

I’m like, “For the love of… do *not* tell me that. Let a girl believe it’ll be over quickly.”

Anyway, got through it, and 30 mins of stretch. Feeling good about my progress!
Haven’t hit cal goal yet, we’ll see if I get there.


AWKSWAN's Photo AWKSWAN Posts: 63
7/21/19 9:26 P

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Yesterday was a rest day. Today I did about half the Firm Cardio Sculpt before I got a headache and had to stop. (I've mostly recovered from my concussion, but I don't have the guts to push on through a headache.)

I may try this workout again tomorrow. I had completed the whole thing a few days ago (without using weights for the lower body strength segments). Today I added weights to the leg press. Hopefully I'm not sore tomorrow and can try again.

Nutritionally, my IF will take some getting used to. I have yet to hit my calorie goal. Yesterday was awful, only had about 600 cals total. They were healthy ones, but not enough. Today wasn't much better. Not really sure how I'm going to do this. Will take some practice.

AWKSWAN's Photo AWKSWAN Posts: 63
7/19/19 10:10 P

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Today was short and sweet. Just did an upper body strength workout. Getting stronger! I was able to do about half the push-ups in the regular position. Big change. Just a few days ago, I was repping them all out on my knees. I did drop a set of tri’s, but I managed to do the shoulder work with weights this time instead of modified weightless. Woohoo!

Tomorrow… not sure. Probably lower body strength. I’ll see when I get there.

Also, just started, or rather, *tried* to start my intermittent fasting. I intended to have my eating window be from 11a-7p. But things got busy and I ended up not eating anything until close to 2p. So I tried to fit all my meals (and calories) into a 6 hour time frame. Didn't really work. I had to eat my last meal when I was still stuffed from my second one. And I *still* didn't hit my calorie goal. Didn't even make it to 1000 cals today. But I tried. I got that last bit in which brought me up from what would've been a 550 calorie day.

Man, getting healthy can be hard after years of bad habits. But... onward.


AWKSWAN's Photo AWKSWAN Posts: 63
7/18/19 7:06 P

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BFBM (everything but those standing mountain climbers. Why did she have to put those in the next to last circuit? It’s like putting a sprint in at the 24mi. point of a marathon. Just cruel.)

25 min of stretch routine (didn’t do the straddle pulses and such. Inner thighs feel better but I’ll give them a couple more days before I torture them again).


AWKSWAN's Photo AWKSWAN Posts: 63
7/17/19 8:58 P

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Rest day. Lol… Knew that would happen. But, rest is important, too. Upper body and abs actually aren’t sore at all, even though I worked them yesterday. My inner thighs are still feeling it, though. I thought I’d give them one more day to recover before hitting the cardio again.

Tomorrow.


AWKSWAN's Photo AWKSWAN Posts: 63
7/16/19 6:03 P

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So my legs (inner thighs) are pretty sore from yesterday. (Those straddle pulses are no joke.)

Today I’ve done Firm Ab Sculpt and I’m trying to talk myself into doing the Upper Body Sculpt. No soreness there, so no excuse not to do it, except that I’m thinking ahead. I haven’t done cardio in a couple of days, so I want to be sure to get one of those in tomorrow, but I don’t have any “light” cardio workouts. They all involve strength in some way. Maybe I should invest in some sort of dance dvd or something for days when I just need a cardio blast without much muscle work.

In the meantime, I’ll just need to bite the bullet, I guess. I can always take out the most strenuous upper body parts and still get a good workout tomorrow.

So… upper body sculpt here I come.


AWKSWAN's Photo AWKSWAN Posts: 63
7/15/19 6:59 P

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So after the long workout (with weights) yesterday, I feel pretty good. No soreness to speak of, though I can definitely tell that my upper body and glutes got some work.

Anyway, no specific workout today. I decided since I’d doubled my previous time on the FCS workout, I should give my muscles more recovery time. But I still got some exercise in.

Walked the dog, mowed the lawn, ran away from some angry wasps, etc…

(Okay, so the wasp part was only like a ten-second burst, but adrenaline kicked in, so my heart hammered for a couple of minutes. Cardio? Haha!)

I actually started to do a Pilates dvd but it kept freezing. Got fed up after the third time and just switched to my stretches.

Stretch routine is still a bit of work b/c it includes things like prone and seated straddle pulses, so my thighs and abs still got some good attention. (My kiddo even came in to find out why I was struggling to count to ten, lolz.)

Fun stuff!



AWKSWAN's Photo AWKSWAN Posts: 63
7/15/19 12:52 A

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Started working out again a few weeks ago at a crawl, not really worth logging each day. For instance, would do one circuit of a workout (about 6 mins) and stop. However, I’ve now progressed enough to start logging what I do. My goal is to get familiar with a variety of workouts and alternate them. I hope to get “good” at one or two and then add another, then another, etc…

I’m writing this journal not so much to keep myself accountable but to remind myself of my progress (for days when I feel like I’m not making any) and to keep track of what I do when. When I do a partial workout or have difficulty, I’ll note. When I rock the whole workout, I’ll just post the workout with no explanations.

I started with Jillian Michaels’ Banish Fat Boost Metabolism (BFBM) and am in the process of adding The Firm’s Cardio Sculpt (FCS), Body Sculpt (FBS) and Ab Sculpt (FAB). I’ll list what I’ve done in the last week, then try for daily updates. I do not plan to rest every other day. I’ve just been bumping up intensity/time fairly rapidly this week and the extra day in between has helped recovery. Hopefully I will not need the extra rest for too much longer.

Here we go:

July 7 – 25 mins (out of 50) of BFBM
July 8 – 25 mins (out of 55) of FCS, modifications: no weights on any of the lower body strength sets
July 9 – Rest
July 10 – BFBM full workout, minus a couple sets (standing mountain climbers) and random reps
July 11 – Rest
July 12 – BFBM (minus those darn standing mountain climbers)
30 min. stretch
FAB (full 25 mins)
July 13 – Rest
July 14 – FCS full workout, still no weights on lower body strength, a few 30-sec water breaks, dropped some reps in last few mins
30 min. stretch

Not sure if I’ll go for it on Monday or rest. Had been feeling fairly strong after workouts, but today’s caused me to rediscover my body’s unfortunate ability to morph into a limp noodle. I spent about 5 mins after the workout trying to decide whether or not I’d be able to hold a downward dog to start my stretch routine. (I did manage it, but only barely.)

I’ll play it by ear.



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