The Workout Part 1

The bad news is that when I weighed myself this morning, I had gained back 15 lbs since the last time I weighed myself (back in June).  Although, to be honest, it's not as much as I thought it was going to be.  I'm also not too stressed about it because if I can stick to my plans, I'll loose it again really quickly.  However, it does mean that I now need to loose 95 lbs, instead of another 80 lbs. 

I started a new fitness routine today.  This was today's workout.  There is another one that I will do tomorrow and then I will alternate between the two.  I plan on sticking to this routine for the next month, increasing the amount of weights that I use and maybe the number of reps that I do.  I also want to slowly increase the amount of cardio that I do before and after each set.  Today I warmed up for 20 minutes on the treadmill, walking at a very brisk pace.  I extended my cool down to 10 minutes, instead of 5.  It made my workout a total of 60 minutes, instead of 30.

5 minute warm up

Phase 1
Focus on chest
   DB incline chest press 1 x 12 (10 lbs)
   DB Flyes 1 x 15 (10 lbs)
   Machine chest press 1 x 15 (40 lbs)
   Treadmill - jog three minutes & build the intensity gradually.  Not to a sprint level but so that it is somewhat challenging.

Phase 2
Focus on the back  
   Lateral Pulldown 1 x 10 (60 lbs)
   Cable Row 1 x 12 (90 lbs)
   Seated Machine Row 1 x 12 (50 lbs)
   Stepper - 3 minutes (build intensity so that the last minute is challenging).

Phase 3
Focus on biceps
   Standing alternate DB Curls 1 x 10 (10 lbs)
   Seated Incline DB Curls 1 x 12 (10 lbs)
   Machine Curls 1 x 10 (30 lbs)
   Elliptical - 3 minutes (high intensity, but you should not be gasping for air).

Phase 4
Focus on abs
   Bicycle Maneuver 1 x 15
   Double crunch 1 x15
   Bent knee leg lift 1 x15
   Stationary Bike - 3 minutes (high intensity) followed by 5 minute cool down at low intensity.  Stretch for five minutes.

I felt a little nauseous as I was moving into phase 3 and 4 and when I sat down to stretch, I started to get a little light headed.  I had a cup of sugar free oatmeal with milk for breakfast, along with a cup of coffee and to be honest, I don't think it was enough.  I may have to switch back to a scrambled egg & save the oatmeal for an afternoon snack!  I also drank a lot of water (at least 64 oz.) during my workout and that may have also made me feel sick.

So far, I'm doing very well with my calorie intake.  I am starting to feel hungry again, after eating lunch at 11:30 AM and the afternoon is my big snacking time and the time when I'm most likely to make poor food choices.  It's only 2:30 PM and I'm trying to wait until 3:30 for my snack because that's when Xander gets home and the boys have their snacks.  We will probably eat dinner around 5:30 today.