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Sniv's Back on Track Journal


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Okay, so I worked out a little routine for myself and started yesterday. Now I'm making myself accountable so I don't give up!

 

I took a lot of exercises usually done on machines and tried to alter them so I can do them at home with the equipment I already have. I also wanted very efficient moves that hit whole muscle groups. This is I guess version 1.0, and I might make changes as I see fit.

 

The following are the sets I'm doing for the first two weeks.

 

Wednesday: (legs!)

Walking lunges with 10lb Dumbbells - 20 reps

Body Ball Leg Curl - 12 reps

Leg Press w/ Resistance Bands - 12 reps

Crab Walk with 10lb dumbbell and resistance band tied around legs - 12 reps

Calf Presses - routine I did when I used to dance to strengthen my calves. Basically releves taking 8 counts up, 8 counts down, 4 up 4 down x2, 2 up 2 down x4, 1 up 1 down x 8, and 16 releves in one count. If I'm feeling strong, I repeat the whole thing on one leg.

 

Did this set 3x. I theory, I was supposed to follow with 30 mins of lower body yoga, but I didn't have enough time. (moving into a new house right now)

 

Today I did:

Thursday: shoulders & chest!

One-Leg Bent-Over Lateral Raise w/ Resistance band - 8,6, & 5 reps each leg

Front Raise w/ resistance bands - 15, 12, &10 reps

Body Ball Push-ups (with legs on the ball) - 10,8, & 6 reps

Dumbbell Pullovers (lying down, lifting 10lb. weight over head) - 10, 8, and 6 reps

 

did the set 3x. Supposed to follow with 30 mins. of cardio, but again we'll see how that goes. Not a big cardio girl unless I'm in dance class or have time to ride my bike. I'm going to try to fit some in after work tonight.

 

So far I'm feeling pretty good. Can't wait for abs tomorrow!

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BTW, I'm starting out at 112lbs, 23% body fat (calculated by cheap scale, but it's all I got). I'm 5'2". I've already lost about 10 pounds the past few months, but now I really want to focus on gaining some muscle and getting back the physique I had when dancing, plus some!

 

Let me post some measurements to compare to later.

chest - 24"

waist - 26"

hips - 36"

thighs - 19"

calves - 13" (WAY smaller than I'm used to)

biceps - 10"

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Friday:

Body Ball Crunches w/ 3lb. weight - 20

Lying Straight Leg Lifts - 15 reps

Body Ball Knee Tuck - 15

Side Plank - 30 seconds each side (down to 20 by the 3rd set)

3 sets

 

Then I did 30 minutes of yoga focusing on my abs

 

Saturday:

Was supposed to do only 30 minutes of cardio, but I felt restless after 3 days of working out, so I did Tuesday's arm set:

Resistance Band Curls - 15, 12, 10 reps

-super set with-

Seated dumbbells overhead extensions - 15, 12, 10 reps with 10lb. weight

Bench dips - 8, 6, 6 reps

Plank position arms lifts with 10 lb. weights - 10 reps each side

did 3 sets

 

Sunday: rest

 

Monday: did not find the time to work out. So I did both Monday and Tuesdays sets this morning

 

Tuesday:

Back crunches - 20

Resistance band front lateral pulldowns - 15, 12, 10 reps

Resistance band back lateral pulldowns - 15, 12, 20 reps

Twisting oblique crunches on body ball (w/ 10lb. weight first set, 3lb. 2nd & 3rd) - 8 reps both sides

Butt-Ups - 15 reps

did that set 3 times

 

then:

Resistance Band curls (with wider stance than Saturday) - 15, 12, 10 reps

-superset with-

Seated dumbbell overhead extension - 15, 12, 10 reps

Bench dips - this time made 10, 8, 6 reps...just barely

Lunging arm lifts - 10 reps each side

 

No time for more before work, so will squeeze in some yoga tonight if 11 hours of work doesn't bust my ass first.

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Wednesday:

Walking lunges with 10lb Dumbbells - 20 reps

Body Ball Leg Curl - 12 reps

Leg Press w/ Resistance Bands - 12 reps

Crab Walk with 10lb dumbbell and resistance band tied around legs - 12 reps

Calf Presses

 

Thursday & Friday: skipped

 

made up for it Saturday:

One-Leg Bent-Over Lateral Raise w/ Resistance band - 8,6, & 5 reps each leg

Front Raise w/ resistance bands - 15, 12, &10 reps

Body Ball Push-ups (with legs on the ball) - 10,8, & 6 reps

Dumbbell Pullovers (lying down, lifting 10lb. weight over head) - 10, 8, and 6 reps

Body Ball Crunches w/ 3lb. weight - 20

Lying Straight Leg Lifts - 15 reps

Body Ball Knee Tuck - 15

Side Plank - 30 seconds each side (lasting longer this week)

 

^ 3 sets

 

I'm already seeing some good results:

weight - 112lbs to 115lbs (it dropped down to 104 between those)

BF% - 23% to 21.7%

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Today:

Front Lateral Pulldowns with a resistance band - 15 reps

Seated Row w/ resistance band - 15 reps

Standing Upright Row w/ 10 lbs dumbbells - 10 reps

Bicycles - 20 reps both sides

Plank with opposing arm/leg lifts (held for 3 seconds) - 5 each side

did the set three times

 

I should probably also mention that a week ago my bf (eats meat, but only when we're eating out) decided we should both start eating raw as a experiment. (physics major, love experiments, lol) So I've been eating raw with the exception of sprouted Genesis bread and almond milk (til I get the time to make my own) and the occasional non-raw snack. Feeling great so far.

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