2009 Weight Loss Blog

It is the 18th week of the year and the 5th weeks of me really trying to take control of my weight issues. I started this blog at the beginning of the year but didn't comment to my body until March. I let life get in the way but for the last 2 months I think I've been working hard. I haven't seen the results I have wanted and I am slowly adding tools to help me along the way and I know eventually I'll get to where I want to be.

My perfect size 10.

So here is the workout routine hubby made for me. He told me since I plan to go 6 days a week that I should focus on one muscle group a day. Last week I only got to the gym 3 days but it was another crappy week for me emotionally.That time of the month is a bitch. I did add a hour to my workouts. I do a class and then head for the weight room and then a half hour on a machine, I'm really liking the elliptical, it give me a good sweat but it is easy on my knees.

hey babe.  here is a list of exercises for each muscle group.  i'll explain my plan when i call you. 
most will be 4 sets of 8 or 10.  you want to do more reps since you are trying to get leaner.

• Chest:
  
  1. Flat bench with bar; 4 sets of 10; with dumbbells 4 sets of 10 
  2. Incline bench (sitting up) with bar; 4 sets of 10; with dumbbells; 4 sets of 10
  3. Chest press.  (machine sitting upright, squeezing forearms together) 4 sets of 10. 
  4. Flat bench flies with dumbbells (elbows slightly bent, touch dumbbells at top)  4 sets of 8
  5. Any Hammer Strength machine (sitting upright)  4 sets of 10
  6. Cable machine flies (small handle grips on cables, stand with one foot forward, elbows --slightly bent, squeeze cables straight out in front of your chest)  4 sets of 10
     
• Triceps:
  
  1. Push downs (cable machine, adjust slide wheel at eye level) 4 sets of 8
  2. Overhead dumbbells (arm at 90 degrees, straight up) 4 sets of 8
  3. Dumbbell kickbacks (same hand and knee on flat bench, push straight keep upper arm --straight)  4 sets of 10
  4. Any tricep machine; 4 sets of 10
  5. Dips off of a flat bench, step; 3 sets of 15 or 4 sets of 10
     
• Back:
  
  1. Pull downs  (cable machine); 3 sets of 15 or 4 sets of 10
  2. Cable rows  (sitting down, cable machine feet in front of you, lean forward, sit up until back --is straight while at the same time pulling handles to your abs)  4 sets of 8
  3. Bent over dumbbell rows (same hand and knee on flat bench, pull dumbbell up to your side) 4 sets of 8
  4. Straight leg dead lifts  (be careful, take some kind of straight bar, feet together, back and shoulders straight, lean forward until knees start to bend) 4 sets of 8
  5. Forward leaning bench, (place plates in front of you, handles pull the weight up)  4 sets of 8
     
• Biceps:
  
  1. Curl bar/Straight bar/Pre set bar (pull up to chin level)  4 sets of 8
  2. dumbbell curl standing (pull up to center of chest, one at a time) 3 sets of 15 or 4 sets of 8
  3. seated dumbbell curl  (bring up to chin level, use flat or straight back bench) 4 sets of 8
  4. Cable machine (with slide wheel on bottom, using one handle:  slight turn body away from --cable, pull straight up to shoulder; or T-bar for both hands, pull up to chin)  4 sets of 10
     
• Legs:
  
  1. you know the different squats  4 sets of 8
  2. lunges with dumbbells
  3. Leg press (machine, sitting down and back, pushing steel plate up)  3 sets of 15
     ---calves using Leg press  (in between leg press, put feet half way on bottom of plate, push forward with calves while legs are straight, knees slightly bent)  3 sets of 20
  4. Thigh machine (sitting upright, pushing legs up in front)  4 sets of 10
  5. Any other leg machine, calve machine.
     
• Shoulders:
  
  1. Military press (some kind of bar, hold overhead, drop down to right behind the neck, use
  2. straight back bench)  4 sets of 8
  3. dumbbell flies standing, either to sides at same time, or forward one at a time (control down, straight arms out to shoulder level) 3 sets of 15
  4. any shoulder machine
     
• ABS can be done after every workout, you can actually do abs everyday. 

And on the phone he told me to stick with a light weight because I don'twant to get big just lean. Nothing heavier then 20 lbs and to add reps rather then weight. He says a lot of times guys tell their girls what they do but they are going for a whole different look and workout then a woman should do. I so wish he was here to workout with me but the thought of him seeing the new me is motivation alone to keep going alone.

Week 6 plan