Michele's training

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michellekdo
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Michele's training

#1 Postby michellekdo » Mon Apr 09, 2007 5:54 am

I guess it's time to try this too.

My current weight is 140.5lbs :-( my height is 5.4. I think I should loos around 12lbs for now.

04.09.2007
511 stairs
30 min running
Strength training

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#2 Postby michellekdo » Tue Apr 10, 2007 6:24 am

04.09.2007
511 stairs
30 min running
Strength training
Breakfast
A few grapes
A few blueberries
1 orange
2 pieces of bread with cream cheese
1 salad with almond dressing
2 portion past with fake meat

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#3 Postby veganmomma » Tue Apr 10, 2007 7:18 am

Michelle, what does your strength training routine look like?

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#4 Postby michellekdo » Tue Apr 10, 2007 9:28 am

I use http://www.getanedge.com which so fare is not bad since I am not really used to working out with weights at home. :-)
Any suggestions on what I could improve woudl be great.
yesterday I did:

Lying Cross Body Extension:
Set 1: 5 reps | Set 2: 5 reps

Dumbbell One Arm Row - elbow close:
Set 1: 15 reps @ 10.0 lbs | Set 2: 10 reps @ 10.0 lbs

Dumbbell Lateral Raise:
Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

Dumbbell Rear Lateral Raise:
Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

Dumbbell Concentration Curl:
Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

Dumbbell One Arm Triceps Kickbacks:
Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

Elevated Toe Touches:
Set 1: 20 reps | Set 2: 15 reps

Alternate Heel Touches:
Set 1: 17 reps | Set 2: 17 reps

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#5 Postby michellekdo » Tue Apr 10, 2007 2:36 pm

04.10.2007
511 stairs
33 min running in the mountains
1 orange
A few grapes
1 piece of bread with cream cheese
1 portion of vegetables and rice
Blueberries
1 pear
1 portion of vegetables and rice
Apple with peanut butter

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#6 Postby veganmomma » Tue Apr 10, 2007 4:32 pm

michellekdo wrote:Any suggestions on what I could improve woudl be great.
I am not a big fan of isolation exercises i.e. lateral raises, concetration curls, kickbacks. :x I would suggest doing compound exercises.

Dumbbell (DB) Floor Press or Push-ups (Chest/Triceps)
Bench Dip (Triceps. you can use a chair or a sofa)
DB Shoulder Press (Shoulders/Triceps)
DB Rear Delt Row (Rear Shoulder)
DB Overhead Squat (Posterior chain/back/legs to a lesser extent)
Thruster (Squat with a shoulder press)
http://www.crossfit.com/cf-info/excercise.html
Step up and Press (legs and shoulders)
http://kettlebellinc.com/exercises/index.php
DB Hammer Curl and Shoulder Press
http://www.exrx.net/Lists/Directory.html

Exercises
http://www.crossfit.com/cf-info/excercise.html
http://www.exrx.net/Lists/Directory.html

Lying Cross Body Extension
What exercises is this and what muscle group does it work? The link you posted requires me to register.

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#7 Postby veganmomma » Tue Apr 10, 2007 4:42 pm

Sample Routine
Dumbbell (DB) Floor Press or Push-ups (chest/triceps)
DB Row (upperback/bicep)
DB Thrusters (shoulder/legs)
Hammer Curl (biceps/forearm)
Any lower back exercise
Ab exercise

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#8 Postby michellekdo » Wed Apr 11, 2007 2:39 am

thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them :oops:

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#9 Postby michellekdo » Wed Apr 11, 2007 2:42 am

Lying Cross Body Extension:

Face down on mat, arms ; les straight palms down forehead on floor. Raise head, right arm ; left leg together up ; out, pause, then slowly lower. Alternate sides reaching out ; up, moving slowly..


I'm pretty new to working out with free weights so I really appreciate any help and suggestions on how to improve

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#10 Postby veganmomma » Wed Apr 11, 2007 6:36 am

michellekdo wrote:thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them :oops:
Sorry, I didn't know you were a beginner. If you have any specific questions PM me or post them on your journal.

Sample Routine
DB Floor Press is a DB Bench Press but this exercise is done lying on the floor on your back instead of a bench. http://www.exrx.net/WeightExercises/Pec ... Press.html
DB Row (upperback/bicep)
http://www.exrx.net/WeightExercises/Bac ... erRow.html
DB Thrusters (shoulder/legs) Scroll down to the middle of the page.
http://www.crossfit.com/cf-info/excercise.html
Hammer Curl (biceps/forearm)
http://www.exrx.net/WeightExercises/Bra ... rCurl.html


Bench Dips can be done without a barbell (BB) Plate
http://www.exrx.net/WeightExercises/Tri ... chDip.html
DB Rear Delt Row (Rear Shoulder)
http://www.exrx.net/WeightExercises/Del ... ltRow.html
DB Shoulder Press (Shoulders/Triceps) I do them standing.
http://www.exrx.net/WeightExercises/Del ... Press.html
DB Overhead Squat
In this clip the person is using a kettlebell instead of a DB. It doesn't matter which one you use.
http://kettlebellinc.com/videos/index.php?vid_id=14

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#11 Postby michellekdo » Wed Apr 11, 2007 7:26 am

great thanks.
so I guess I won't have an excuse not to workout tonight :o
when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.
should I do the same thing with strenghs training?

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#12 Postby michellekdo » Wed Apr 11, 2007 9:59 am

confused!!!

I just read that I should not eat any fruit and vegtables after 7pm because they will turn into fat.
I'm confused. I thought I should eat tons of fruit and vegtables and avoid carbs. what should I eat past 7pm?
I read on vegan bodybuilding & fitness that after eating anything else than fruit and vegtables I shouldn't consume any more fruit. I tried to do that today but don't quiet understand why I shouldn't eat fruit later on.

any kind of help would be great

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#13 Postby veganmomma » Wed Apr 11, 2007 10:44 am

michellekdo wrote:when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.
should I do the same thing with strenghs training?
I usually lift weights in the afternoon or evening because I am not a morning person. Do NOT lift weights on an empty stomach! You need to consume calories before you lift or you may not have enough energy to make it through a weightlifting session.

As far as your question about fruits and vegatables I would suggest that you post your question on the Health and Nutrition Programs Forum viewforum.php?f=6

My last meal before bedtime is always dark leafy green vegetables and I am not fat. I don't know about fruit.

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#14 Postby michellekdo » Wed Apr 11, 2007 2:17 pm

hi veganmomma,
I just did the first 4 of the Sample Routine (I can feel the burn) :-).
It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.
I really enjoyed the workout thanks again!!

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#15 Postby michellekdo » Wed Apr 11, 2007 2:20 pm

should I do some sort of stretching before or after my workout?


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