Tourterelle's Training Log

[Tourterelle]

Yes, I'm back, and it's time to get down to business. I just posted a message in the new member's introduction section explaining how I signed up a couple of years ago and then dropped out of sight and also stopped training.

So today is Monday and the only exercise I've had so far is clicking the mouse on the computer. . .

I want to do something every day, in order to get back into shape. This will include cycling, working out with weights in my basement and, hopefully, getting back to my karate club as soon as possible.

I also must clean up my food, and this means getting rid of beer and junk food for once and for all!!! I plan to lose 20 pounds before the end of the year.

To be continued. . .

[spike]

Good luck with your goals!

[The Duke]

Isn't it great when the first day of a new programme coincides with a rest day?!!

Your task today is to watch Rocky IV and get motivated.

[soniczip]

all the best tourterelle

[Cookie]

Good luck again

[Tourterelle]

Thanks everyone for your words of encouragement !!

It's taken me awhile to finally get going, but now I've begun working out for real, and want to start keeping my log.

Today's workout

Stationary bicycle - 5 min

One set and 12 reps each of:

DB Plié squats - 10#
Leg extension machine - 40#
Leg curl machine - 30#
Lunges - no weight
BB Bench press - 35#
Upright row - 10# dumbbells
Reverse upright row - 15# dumbbells
DB Straight arm pullover - 15#
DB Standing triceps curl - 12#
EZ-Curl Standing med. grip biceps curl - 15#

Abs:

Crunches - 30 reps
Flat bench leg pull in - 15 reps

Stationary bicycle - 3 min

That's my present three times a week full body workout. To be continued. . .

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle and upper body movements: 5 min.

Weights: 1 warmup set without weights and 1 set - 12 reps with weights

DB Plié Squats - 15#
Leg Extension Machine - 40#
Leg Curl Machine - 38#
Lunges - 1 set total - no weight
BB Bench Press - 35#
Upright Row - 10# dumbbells
Reverse Upright Row - 12# dumbbells
DB Straight Arm Pullover - 15#
DB Standing Triceps Curl - 12#
EZ-Curl Standing Med. Grip Biceps Curl - 18#

Abs:

Crunches - 2 sets - 20 reps
Flat Bench Leg Pull in - 2 sets - 10 reps

Winding Down: Stationary bicycle with stretches - 3 min.

Energy now improving, not so tired after working out.

Unfortunately, seem to have a minor shoulder injury on front of right collarbone. Been feeling it since yesterday, it is like I pulled a tendon or ligament. Only very minor pain when I hold my shoulder in certain positions.

Not sure what caused this problem, but am looking at what exercise may be responsible. My only new exercise in this routine is the Upright Row with dumbbells, since I had never done this exercise before in the past. I will change this exercise to something else next workout where I will avoid the downward and outward movement where I am having a little pain. And will keep the weights extra light for the coming weeks until this pain is gone.

I have had a touch of osteoarthritis on my right side for over seven years now, in my right shoulder and knee. This was seemingly brought on from my old job (in my pre-vegan days) as a tour guide driving a horse and carriage. I don't always think about it, and this is the first time I've had any shoulder pain in several years. SO I WILL GO EASY AND JUST WORK AROUND THIS PAIN.

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle - 5 min.

Weights: 1 warmup set - 10 reps, no weight
1 set - 12 reps with weights, unless otherwise noted

DB Plié squats - 15#
Leg extension machine - 42 1/2 #, 2 sets
Leg curl machine - 32 1/2 #
Lunges - no weights, 1 set total
BB Bench press - 35#, 2 sets
Seated palm out shoulder press - 2 1/2 # dumbbells
Reverse upright row - 12# dumbbells
BB Straight arm pullover - 15#
BB Standing triceps curl - 12#
EZ-curl Standing med. grip biceps curl - 18#, 2 sets

Abs:

Crunches - 25 reps, 2 sets (with difficulty on 2nd set!)
Flat bench leg pull in - 12 reps, 2 sets

Winding down: Stationary bicycle - 3 min.

Sunday's weigh-in: 135 pounds - have lost one pound this week

Aches and Pains:
Shoulder is feeling somewhat better, although pain is not all gone yet. Susbtituted new exercise (seated shoulder press with very light weights) and this seems much better for the shoulder.

New problem: during leg curls on machine, cramp in middle of right calf. Had a little bit last workout, and more today. Did some stretches, and will change exercise order next time to put in lunges beforehand.

Noticed that I am straining and forcing the back of my neck during some exercises, particularly the crunches. Afterwards feeling tight in that area, particularly left side. Began making a conscious effort to relax my neck when doing these exercises.

In General:
Need to consult my exercise books and start using some stretching exercises sometime soon.

Energy is getting better after every workout. Now I am in my second week and have started working up to 2 sets selectively, adding second set to 2 or 3 exercises each workout. After that, will begin building up to 3 sets and probably stay there for awhile.

[benzilla]

Good luck mate, it's business time!

[Tourterelle]

Thanks, benzilla, and yes it feels great to finally get down to business!

[Tourterelle]

Today's Workout

Aerobics: Steps - using Kari Anderson's "GO Step Workout for Beginners" DVD - 15 min.

Am just beginning to learn steps. This was only my second session.

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle - 5 min.

Calf Work

Calf Stretches
Calf Raises - no weight - 15 reps

Weights: 2 sets - 12 reps, unless otherwise noted

Lunges - 1 set - no weight
DB Plié squats - 15#
Leg Extension Machine - 42 1/2#
Leg Curl Machine - 30#
BB Bench press - 40#
Seated palms out shoulder press - 5# dumbbells
Reverse upright row - 12# dumbbells
DB Straight arm pullover - 15#
DB Standing triceps curl - 12#
EZ-curl Standing med. grip biceps curl - 18#

Abs: 2 sets

Crunches - 25 - 15 reps
Flat bench leg pull-in - 12 reps

Winding down: Stationary bicycle - 3 min.

Aches and Pains

Today's calf work, plus calf stretches I've been doing since last weight workout paid off. As well as the right calf cramping in past workouts doing leg curls I'd been having muscle spasms in both calves when flexing these muscles, particularly right side. But things have improved now, and had no difficulty today doing my leg curls.

The shoulder pain is about 95% gone already now. But will continue to pay attention and go easy and gradually on shoulder exercises.

In general

Energy is continuing to improve. No longer feel wiped out after working out, and am increasing things with each workout.

[Tourterelle]

Today's Workout

Aerobics: Step GO Workout - 15 min.

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle - 5 min.

Calf Work:

Calf Stretches - before and after
Calf Raises - 2 sets - 12 reps - no weight

Weights: 2 sets - 12 reps

Lunges - no weight
DB Plié squats - 15#
Leg Extension Machine - 43#
Leg Curl Machine - 30#
BB Bench press - 40#
Seated palms out shoulder press - 5# dumbbells
Reverse upright row - 12# dumbbells
DB Straight arm pullover - 15#
DB Standing triceps curl - 12#
EZ-curl Standing med. grip bicept curl - 22#

Abs: 2 sets

Crunches - 15 reps
Flat bench leg pull in - 15 reps

Winding down: Stationary bicycle - 3 min.

Aches and Pains

Calf cramping problem is gone now. Shoulder pain is almost gone too, and is no problem with new substitute shoulder exercise.

However, problem with jaw has returned. Am still waiting to see the endentist for root canal treatment, and my appointment is just over one month away. Am back on antibiotics again for the third time since last summer. My jaw is again dislocated and this is the worst it has been so far. I called the chiropracter's office this afternoon to see if they could help. His receptionist said that I should talk to him on Monday when he comes back, and that he could perhaps help.

One exercise on my current routine (DB straight arm pullover) is questionable for my jaw, since I have to lie with my head hanging back over the end of the bench. So I will replace it by another exercise next workout (or else just drop it from my routine) until my jaw is back to normal.

Diet and Food

Since Wednesday morning I have been unable to chew my food normally, so have had to switch to a soft diet. Too bad, since I was doing really well with my food, cutting back and eating sensible without being on an outright diet.

Now for breakfast I've switched to porridge.

My main meal has to go through the blender, so is now a creamy soup. Actually it is quite tasty, here's my recipe:

I boil about 3/4 cup of water, and add one and a half cups of frozen vegetables, things like peas or mixed vegetables, and cook for a couple of minutes. Then I empty the pot contents into the blender, add one cup of soya milk and blend. Next I add one half package of soft tofu and blend again. After that, it goes back on the stove and I cook it for a few minutes more, adding some vegetable sea salt, pepper, 2 tbsp. of vegetable stock concentrate, some lemon juice, and finally a couple teaspoonfulls of olive oil.

This gives two bowls of soup and is a real treat. I can also add a piece of bread, torn up into little bits, so it is nice and soft.

Instead of feeling sorry for myself, I'm trying to create soothing and tasty soft easy to eat meals that require little or no chewing. Yes, treat myself instead of feeling martyred and deprived during the next few days.

For another meal, I have protein smoothie shakes, a few spoonfulls of peanut butter and some soft bread. For special dessert or treat, I bought some flavored soft dessert tofu, almond and banana flavors. And of course there are bananas which are easy to eat.

Don't know how I'm going to be losing a lot of weight right now, however, since it is harder to keep to a strict eating regimen. But it will soon be over.

[Tourterelle]

Today's Workout

Aerobics Step GO Workout 1 - 20 min.

First time I've made it through to the end of workout 1 on this DVD, although I had to go easy and just "march" during some of the moves because my legs were starting to give out from time to time.