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Lady Subrosa

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  1. A couple of days to log! Last Thursday Elliptical Trainer (I usually go for the Treadmill, but they were being worked on. Short on time, so just a quick warm up) 00:05:00 | moderate Dumbbell Lunges (Squat racks were all busy! Again, short on time, so tried some new stuff) 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps Barbell Deadlift 60 lb x 6 reps 60 lb x 6 reps 60 lb x 6 reps Cable Twist 10 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Standing Barbell Shoulder Press (OHP) 30 lb x 10 reps 30 lb x 10 reps 40 lb x 5 reps Went to failure!!! Barbell Curl 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Dumbbell 2-Arm Triceps Extension 20 lb x 10 reps 20 lb x 10 reps 25 lb x 1 reps (Went to failure, here, too! Ouchies.) Saturday morning I went on a run! OUTSIDE! Running 00:51:44 | 4.3 mi I discovered a high school with a great track about a mile from my house. I definitely want to incorporate more long runs in my routine so I can get a half marathon by next year, and I am so glad I discovered this spot. It's perfect for training, and it only takes 4 laps to hit a mile. I ran to it this time, but I will probably drive and park so I can do the full work out there next time. Monday Running (treadmill) 00:40:57 | 3 mi Barbell Squat 65 lb x 10 reps 95 lb x 10 reps 95 lb x 10 reps 95 lb x 10 reps Barbell Bench Press 35 lb x 10 reps 45 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps Dumbbell Side Bend 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps One-Arm Dumbbell Row 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Barbell Curl 20 lb x 10 reps 30 lb x 7 reps (PR) 30 lb x 4 reps Pushed to failure Arch Back Good Morning 30 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps
  2. Monday's Workout Running (treadmill, no HIIT today) 00:39:48 | 3 mi Leg Press Unloaded 10 reps (warm up, since it's been a while for me and this machine) 90 lb x 10 reps 90 lb x 10 reps 180 lb x 10 reps Lat Pulldown 20 lb x 10 reps 25 lb x 10 reps 25 lb x 10 reps Kneeling Push-Up 10 reps 10 reps 10 reps Side Crunch 15 reps 15 reps I was a little worn out, and would have wanted to do more but just wasn't up for it that day. Still sore today from the lat pull downs! Tuesday Yoga (I think it's a bit of vinyasa and hatha. More intense than most hatha I have done, but not quite as intense as vinyasa XD It is a class they offer employees at my job, so can't recall if they specify)
  3. Running (treadmill, HIIT) 00:25:26 | 2 mi Barbell Squat 65 lb x 10 reps 105 lb x 5 reps 105 lb x 5 reps 105 lb x 5 reps Stiff-Legged Dumbbell Deadlift 60 lb x 6 reps 60 lb x 6 reps 70 lb x 6 reps (PR) Standing Dumbbell Shoulder Press 20 lb x 10 reps 20 lb x 10 reps 30 lb x 10 reps Dumbbell Bicep Curl 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Crunch 15 reps 15 reps
  4. And I did it! about an hour and a half of Hatha yoga with a handful of vinyasas
  5. Yesterday's workout... Running (treadmill, mix of HIIT and jogging) 00:38:17 | 3 mi Barbell Squat 65 lb x 10 reps 85 lb x 10 reps 85 lb x 10 reps 85 lb x 10 reps Barbell Bench Press 35 lb x 1 reps 50 lb x 1 reps 50 lb x 1 reps 50 lb x 1 reps One-Arm Dumbbell Row 15 lb x 10 reps 15 lb x 10 reps 15 lb x 10 reps Dumbbell 2-Arm Triceps Extension 15 lb x 10 reps 20 lb x 9 reps (PR) 20 lb x 3 reps 7 note: Super hard at end ;-; I will stick with the 15lb weight next time Dumbbell Side Bend 20 lb x 15 reps 20 lb x 15 reps I am planning to hit a fairly low-key hatha yoga class tonight If I do, I will report back.
  6. I feel odd about mixing bodyweight/boot camp style fitness with my regular weight training because I never feel like I know what I'm doing. I worry that I don't do enough when I workout at home, but I probably just need to do a little more research. Some is better than nothing, right? I actually totally worked out a handful of times since my last post, so here is a few sessions at once.... Dec 22, 2014 Running 00:25:00 | 2 mi Dec 24, 2014 Running (treadmill) 00:25:32 | 2 mi Barbell Squat 65 lb x 10 reps 95 lb x 10 reps 95 lb x 10 reps 115 lb x 5 reps Barbell Bench Press 15 lb x 10 reps 45 lb x 10 reps 45 lb x 10 reps 65 lb x 6 reps Barbell Deadlift 60 lb x 10 reps 60 lb x 10 reps 60 lb x 10 reps Dumbbell Side Bend 50 lb x 10 reps 50 lb x 10 reps 50 lb x 10 reps Dec 31, 2014 Running (treadmill) 00:26:39 | 2 mi Barbell Squat 65 lb x 10 reps 115 lb x 5 reps 115 lb x 5 reps 130 lb x 1 reps Barbell Bench Press 35 lb x 10 reps 55 lb x 5 reps 55 lb x 5 reps 75 lb x 1 reps Cable Twist 30 lb x 10 reps 30 lb x 10 reps 30 lb x 10 reps (PR) One-Arm Dumbbell Row 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Crunch 15 reps 15 reps Jan 2, 2014 Running (treadmill, HIIT style) 00:25:07 | 2 mi Barbell Squat 65 lb x 10 reps 95 lb x 10 reps 95 lb x 10 reps 95 lb x 10 reps Barbell Hip Thrust (first time trying this exercise!) 30 lb x 8 reps 30 lb x 8 reps 30 lb x 8 reps Sumo Deadlift 60 lb x 6 reps 60 lb x 6 reps 60 lb x 6 reps One-Arm Kettlebell Swing (Used a dumbbell, maybe not a great idea) 10 lb x 15 reps 10 lb x 15 reps 10 lb x 15 reps Reverse Crunch 15 reps 15 reps 15 reps That last workout kind of wrecked me in a way I haven't felt in months. I am SO SORE even today, two days after the fact. Plan to hit it again tomorrow, though!
  7. Today! Running (treadmill) 00:25:32 | 2 mi Barbell Squat 35 lb x 10 reps 65 lb x 10 reps 95 lb x 10 reps 95 lb x 8 reps 105 lb x 5 reps (PR) Dumbbell Lunges 30 lb x 10 rep 40 lb x 10 reps 40 lb x 10 reps (PR) Standing Dumbbell Calf Raise 40 lb x 15 reps 40 lb x 15 reps
  8. I have been doing similar stuff in the past few months, going about 2 to 3 times a week. I have tried focusing on specific body parts per day in the past month, though. Tomorrow is Leg day. I want to go into the gym more frequently, but my schedule is kind of chaotic lately and not sure I can go in more often than 3 times a week at the moment. I want to lose some weight/fat and get stronger (my actual personal records are much higher. The stats I posted are just stuff that was copied over from my fitocracy profile). I will say I haven't seen a ton of progress in the past year, but that is my own fault for being so erratic with my habits. The most significant changes I've ever had were when I first began weight training in college (thank you, college fitness courses!) and then a year after graduating when I began to take running more seriously. Those days I lived in an apartment complex with a fitness center and was able to go run every day after work on the treadmill. I prefer it to outside, but once in a while I do a jog in my current neighborhood if I'm up for it. Running in streets makes me nervous, though, even if it is a fairly sleepy neighborhood
  9. Here is today's workout! A shorter run because I was running late. Running (treadmill) 00:25:53 | 2 mi Barbell Bench Press 35 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps 55 lb x 10 reps (PR) Barbell Deadlift 60 lb x 10 reps 60 lb x 10 reps (PR) Stiff-Legged Barbell Deadlift 60 lb x 10 reps (PR) Dumbbell 2-Arm Triceps Extension (I call these Tricep curls, but this is what fitocracy calls them. *~The more you know~* 15 lb x 10 reps 15 lb x 10 reps 15 lb x 10 reps (PR) One-Arm Dumbbell Row 15 lb x 10 reps 15 lb x 10 reps 15 lb x 10 reps (PR) Feeling good this morning! Followed that with a Vega chocolate protein shake And later with real breakfast (oatmeal + pbutter)
  10. I have been mostly logging into a notebook, but I discovered Fitocracy the other day and it might make it easier to keep track! Here was my workout yesterday. Next work out should be tomorrow morning! Arch Back Good Morning 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps (PR) Weighted Hyperextension 10 lb x 10 reps 10 lb x 10 reps 10 lb x 10 reps (PR) Dumbbell Side Bend 20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps (PR) Crunch 15 reps 15 reps (PR) Plank 00:01:00 (PR) Running (treadmill) 00:08:00 | 0.7 mi 35 (I accidentally hit emergency stop ) 00:55:28 | 4.1 mi 296
  11. Hey, So I am in the middle of a time where I need to save on money and time (lots of time spent commuting, freelancing), and while I can keep things cheap in terms of my gym (hooray, $10 a month plans and yoga passes), I am trying to make myself a lunch system so that I don't just eat out all of the time (I work a desk job above a pricey, though healthy, grocery store), but also so that I can eat healthfully on the cheap. Yesterday, I bought a loaf of Veganic bread that I bagged and froze into slice pairs so that I can make sandwiches without letting the whole loaf go bad. Bread usually goes bad for me since I just buy for me and leave it sitting out...and don't want to eat bread everyday. While this might help stretch my dollar, I don't want to sabotage my diet. First question to the community: Can sandwiches be an okay lunch when trying to stay healthy and get into shape? Today I sliced one small avocado for the filling and had a side salad of spinach and lettuce. My other thoughts would be hummus and maybe some tofurkey slices, but I don't want it to end up being this big, unhealthy mess (I'll save that splurge for the weekend when we go out ) Second, what do you guys do for cheap, office lunches typically? I'm lucky to have a full kitchen in our break room, but sometimes you just want to be able to grab something quick, and that usually ends up in getting something at the store for about 2-3x as much as I want to spend...oh, specialty vegan items.
  12. I am curious, too! *bump* I have been trying this for about a week. I've done two fasted workout sessions, but did not supplement with BCAA or EAA. Mostly because I'm just jumping into this and I'm not sure I want to spend $30 on the powder at Whole Foods yet. Weighing my options on Amazon Prime, but any recommendations? I am a huge overeater, so I like to think this can help me keep my food in check. Haven't figured out a specific meal plan, but I think I am eating the same amounts for lunch and dinner as usual, just skipping on breakfast (and I tend to eat pretty hearty, so hoping cutting that helps!). My goal is to digest a little better and hopefully lose some fat. I'm not sure how long it takes for me to get used to the fasting period or when I will "notice" results, but I feel a little leaner? Maybe that has more to do with me finally getting back on track after a few weeks away from the gym, but here's hoping. I just broke my fast with lunch about an hour ago and was still very hungry after I ate, so grabbed a square bar for extra protein. Seemed to be the best option with the least sugar/calories and a substantial amount of protein to keep me full till dinner. I hope! I've got a green protein shake for sometime before dinner, too, but hoping I don't need it.
  13. Hello, I have been vegetarian for about 10 years now and vegan for 2.5. Best decisions of my life! I'm a 5'4" 25-year-old lady hoping to lose fat, improve endurance, and get stronger. While I admire the pros who compete, I just want to look a little better and make sure I stay healthy for life. Background: I was always a little overweight growing up. I'm from a Mexican-American upbringing so it was a mix of the SAD diet and lots of rice/beans growing up. When I was about 13 my nearly-diabetic father decided to take his health into his own hands and began following (this was during the craze of) the Atkins diet and working out daily. I tried going low carb, but learned it wasn't for me (take away yummy carbs while dealing with teenage angst and pms? No thank you.), but overall I began caring about fitness and food at that point. My dad reversed his risk for diabetes and has since become a daily gym rat. His success gave me the inspiration to pay closer attention to the quality of food and I began opting for brown rice, whole grains, more veggies and leaner meats. In an attempt to not be quite so big for a young girl, I had been in dance classes all my life and during high school participated in marching band (fairly physical stuff, if you're not familiar with it. Lots of hot summer days in south Texas where temps can get to 100+!). Very little of this helped me lose the fat I had. I distinctly recall my largest weight, at about 14 years old, was 193lbs. No bueno! In the middle of high school I went vegetarian after becoming more aware of inhumane production practices and the food industry in general. Going vegetarian began a jumpstart in my weight-loss, and I started working out when marching season was over. I didn't know what I was doing, but I'd do a bunch of cardio and tried weight machines at the gym our family went to. It was not the smartest, most efficient exercise, but I had gotten down to 165lbs before college. At college I had a little more freedom to eat healthy (and unhealthy) as a vegetarian than I did at home. My hometown was not the most progressive Tex-Mex-border city, but I came to Austin which was probably one of the healthiest, most veg-places I could find in the state. In the interest of getting into better shape, I took some non-credit PE classes (since marching band nixed any instruction in this department during high school) and got more familiar with weight lifting and effective cardio workouts. At the end of college I was down to about 147lbs. Since college, I have worked various (desk) jobs as a web developer (although I freelance as an artist/animator and work on films when I can, since that's what I have a degree in!) and went vegan. While I love to work out and eat healthy, the 8-hour a day grind has always come with setbacks in terms of energy drain and stress. However, at some point last year I got myself down to 139lbs because I was running a lot, trying to do my first little 5ks and 8ks ever. I've since had some ups and downs and have spent the past 6 months overworking myself via freelance and full-time work. The extra work and its stress have made it difficult to keep things up, and I'm back up to around 145lbs or so. I am lucky to now work in an environment that cares about health and offers adjustable desks (so we can stand!) and lots of healthy snack options in the break room. I've been here a month and have been trying to get my fitness on here and there. My freelance work that has kept me so busy has finally wrapped up, and I am ready to get a little more serious about my workout and improve my health! Fitness: I mentioned above that I am somewhat familiar with weight training. My heaviest squat was somewhere near 180lbs, but that was during the classes I took in college. Right now I'm at around 110lbs on a really heavy day. My bench press has always been weak, but when spotted I recall lifting about 80lbs for my heaviest lift in college. It's harder to get a gym buddy these days, so I do most of my workouts solo these days. I'm a bit at a loss for what to do right now, and I've tried some of the workout ideas on Stumptuous.com, but I've been struggling to get to the gym as frequently as I'd like. It's been a few months since I've been able to add more weight, but I've also had weeks where I was too busy with my freelance projects to get to the gym. I am also into yoga and running. I've found that even though I hate it, the difficulty accompanied with running is what makes it an effective endurance and cardio exercise for me. The most I ever run in a session is 5mi, often mixing walking and jogging. I generally run about 2-3 miles a session lately, mostly on a treadmill so I can keep track of my distance and time (it's hot here. running outside is the devil and idk how people do it everday. More power to them). I like to do yoga as often as I can, but taking classes can be pricey so the most I will go is once a week. I can do a few vinyasas on my own and follow youtube videos, but being in the class is far more beneficial. I'm a big believer in focusing on lifting to build muscle and burn fat, though, and I think focusing on making my weight lifting more efficient will help me most. Eating: I have always been a fan of healthy eating, but tend to also enjoy the more sinful vegan cooking: namely vegan junk food and baking. I try to keep it in check by eating more whole foods, greens, and fruits, but I love chocolate and lattes and indulge at least a couple of times a week. I'll also enjoy some probably-bad-for-you thai dishes like curry and noodles, but only every so often (because they taste so good!). I know this and my inability to count calories consistently are not doing me any favors in the fat-loss department, but I love food a lot and have trouble giving it up As someone who was always a little big and from a fairly big family, it is my habit to eat a lot, too. At the moment I am experimenting with Intermittent Fasting. I just did my first fasted workout and am waiting for the second I can start eating my first meal! After a few days of fasting, I have noticed that I eat about as much at lunch as I would if I had eaten earlier in the day, but kind of did some damage by eating out with my family for father's day last night womp womp. Anyway, that's me. I'm a little too shy to post my pictures just yet, but I did take my own "before" photos last night in hopes to motivate myself to do it weekly and see some progress. Non-Fitness/health stuff about me: I have a cute pet bunny, I love to draw, I play guitar and enjoy music (my favorite band is AFI, and even though it's a little lame to admit, I might not be vegan without their influence in those teen days). I love to cook and experiment with veganizing non-vegan recipes. I'm a big fan of film and television, and I studied film and television in college. My dream is to work in animated film full-time, but for now I work as a web developer and freelance for the dream-related work. I will say, the vegan/health documentaries out there are always inspiring to me as a cross-section of my passions, film and food! It'd be rad to work on a documentary or film about veganism someday. Cheers!
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