Tourterelle's Training Log

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle - 5 min.

Calf Work:

Calf Raises - 2 sets - 15 reps - no weight
Calf Stretches before & after

Weight Training: 2 sets - 12 reps

Lunges - no weight
DB Plié squats - 15#
Leg extension machine - 43#
Leg curl machine - 30#
BB Bench press - 35#
Seated palms-out shoulder press - 8# dumbbells
Reverse upright row - 12# dumbbells
Incline flyes - 12# dumbbells (had to stop after 1 set 10 reps because of shoulder pain)
DB Standing triceps curl - 12#
EZ-curl standing biceps curl - 22#

Abs: 2 sets

Crunches - 20 reps
Flat bench leg pull in - 20 reps

Winding down: Stationary bicycle - 3 min.

Sunday's Weigh-in
136 1/2 pounds Have gained 1 1/2 pounds this week!!!
Target Bodyweight: 115 pounds

Aches & Pains

Everything feels better (or is at least improving in the case of my jaw), but my new substitute exercise with incline flyes brought on pain in my bad shoulder, so I stopped and will discontinue this exercise, at least for the time being. I will just do one exercise less in my routine for the next two or three weeks, until my jaw is back to normal, after which I will go back to the DB Straight arm pullover. I have enough exercises right now, anyway, and will soon be working up to three sets.

Diet & Food

It was bad news when I stepped on the scale this morning! It seems my soft diet this week led me to some excesses. Anyway, since yesterday evening I started eating more solid food again and am actually able to chew my food now more or less normally. Will hold off on the raw carrots for awhile, however!!

Will need to clean up my food and stick to my plan to try losing one half to one pound per week.

General

Energy is improving slowly but surely. Now I'm starting to feel good after my workouts, instead of wiped-out. Some days I may still feel a little tired, for whatever reason, but generally things are looking up.

[emm7]

well done Tourterelle you are doing excellently
sorry to hear about the problems with your jaw, sounds painful
yes look after yourself and be kind to yourself, most important thing is that the jaw gets better.
Hope you're on the mend!

[Tourterelle]

Thank you, emm7, for your encouragement!

I believe that the worst is over for my jaw, but will be getting some help anyway from health professionals to make sure things really clear up.

I see on this forum that just about everyone has their problems, and it is encouraging to read about their courage and determination to overcome obstacles and to continue on their chosen path.

Have a good day!

[Crash]

Great work out Tourtourelle. Keep up the good work! I hope your shoulder and jaw feel better soon.

[Tourterelle]

Thank you, Crash!

It is nice to have some support. Well, I'm just going to keep moving forward with my efforts to get really fit, while paying attention to problems and being flexible where needed.

A good day to you!

[Tourterelle]

Today's Workout

Aerobics: Step GO Workout 1 - 20 min.

Doing a little better today than last time. I enjoy this DVD workout and part of what I enjoy is seeing Kari Anderson's companions working out at different levels of intensity, so I can see how to build up gradually. But I am building up!!!

[KaliBaby]

you should try ZUMBA!!! It's so fun!!! http://www.zumba.com/us/about/
I'm lucky because a lady teaches a Zumba class by my college but if you can't find one near you, try getting a DVD.

[Tourterelle]

Thanks, Kalibaby, for the link to Zumba! I went to check it out and it looks really dynamic. The Zumba guy is really cute, too!!!

Right now I've been acquiring a few DVDs with home workouts I can do, since I don't want to get in a rut by always using the same one. I saw the place where you can order the Zumba DVDs, so I will put this on my list to consider the next time I'm making some purchases.

Thanks again, and have a good day.

[Tourterelle]

Today's Workout

Aerobics: Step GO Workout - 20 min.

Missed yesterday's weight training workout. Too much of a late night the night before staying up watching the US elections. And there was cause to celebrate, too!!!

Oh well, missing the odd workout is no big deal. My shoulder is still a little bit more sore than usual from the last weight workout, so it was probably even good to take it easy for a couple of days.

However, it is always more difficult to get back to training after taking a layoff, or even missing a scheduled day, so it is extremely important to get right back on the track the following day and pick up where I left off. . .

[KaliBaby]

However, it is always more difficult to get back to training after taking a layoff, or even missing a scheduled day, so it is extremely important to get right back on the track the following day and pick up where I left off. . .

That's the spirit!!!

[Tourterelle]

That's the spirit!!!

Yes!!! Go! Go! Go! I think I've discovered the secret forumla:

Vegan diet + Good workouts + Perseverence = FITNESS

And now, for Today's Workout. . .

Warmup: Stationary bicycle - 5 min.

Calf Work:

Calf raises - 2 sets - 15 reps
Calf stretches - before and after

Weight Training: 2 sets - 12 reps, unless otherwise noted

Lunges - no weight
DB Plié squats - 15# - 3 sets
Leg extension machine - 43# - 3 sets
Leg curl machine - 30#
BB Bench press - 35# - 3 sets
Seated palms-out shoulder press - 8# dumbbells
Reverse upright row - 12# dumbbells
DB Straight arm pullover - 15#
DB Standing triceps curl - 12# - 3 sets
EZ-curl standing biceps curl - 25# - 3 sets

Abs: 3 sets

Crunches - 20 reps (third set with much difficulty )
Flat bench leg pull in - 15 reps

Winding down: Exercise bicycle - 3 min.

Aches & Pains

Generally continuing to feel better with problem areas. Shoulder still a little sensitive when I pull on it a certain way, but today's exercises did not provoke pain. Jaw is also improving bit by bit, and is no longer "frozen". Now I can open and shut it, although movement is still a bit heavy and there is clicking and crunching at times. The workout did put a bit of strain on my neck and jaw which I could feel at the end of workout. But things are moving along and now I can do my DB pullovers again.

Food and diet

WHAT "diet"? Past three days have degenerated into a kind of free-for-all food-wise. I'm not looking forward to stepping onto the scale next Sunday morning. Today I will renew my effort to cut back on food so that I can work seriously towards my plan to lose 20 pounds over the next few months.

General

Today I began working towards increasing my exercises from 2 to 3 sets. This took things to a new level, and after my workout I felt somewhat more strained than what I've normally been feeling afterwards. However, there seems to be no carryover on my energy for the rest of the day. Once everything is at 3 sets, I will add nothing further for probably the rest of this coming year, but will then work to increase the weightloads, change exercises periodically by substituting equivalent ones, and in a few months time begin decreasing my reps as the weightload increases.

Good News!

Just received an e-mail yesterday to confirm that the Kari Anderson abs workout DVD I'd ordered has shipped out! I really like her step workout, and am looking forward to beginning her new abs routine. I will hopefully add this on to the step workout I do on alternate days, and try to blast my current pot belly into oblivion!!!

[Tourterelle]

Today's Workout

Aerobics: Step GO
Workout 1
First 5 min. of Workout 2
Cool Down & Stretches

Total 35 min.

Continued moving forward on this DVD workout today.

Goal is to add on all of the 15 min. Workout 2 segment, so as to do the complete programme of this 45 min. Step workout.

[Tourterelle]

Today's Workout

Warmup: Stationary bicycle - 5 min.

Calf Work:

Calf raises - 3 sets - 15 reps
Stretches before & after

Weight Training: 3 sets - 12 reps

Lunges - no weight
DB Plié squats - 15#
Leg extension machine - 43#
Leg curl machine - 30#
BB Bench press - 35#
Seated palms-out shoulder press - 5# dumbbells
Reverse upright row - 12# dumbbells
DB Straight arm pullover - 20#
DB Standing triceps curl - 12#
EZ-curl standing biceps curl - 25#

Abs: 3 sets

Crunches - 17 reps
Flat bench leg pull in - 15 reps

Winding down: Stationary bicycle - 3 min.

Sunday's Weigh-in
135 pounds (down 1 1/2 pounds from last week)
Target weight: 115 pounds

Aches & Pains

Not much to speak of. After last weight workout, had more pain in right shoulder for a couple of days, but seems gone now. So today decided to reduce poundage on shoulder press, but also raised number of sets to 3 and just reduced rest time between sets to keep the workout challenging. Jaw not all better yet, but slow improvement continues. Oh yes, and after last weight workout have noticed a sort of cramping in left calf. Not sure why, but thought it might be related to my "equipment", since I was using a somewhat wobbly telephone book to stand on. So I replaced it today with a piece of thick wood, which is more stable.

Diet & Food

Back to more sensible eating again over the last couple of days. But my weight is not really moving. Have only lost one pound this past month. Will need to cut back further if I want to reach my goal of losing one pound per week.

General

Yes, feeling good after my workouts. And very happy! Am up to my target of 3 sets for everything now. Will just continue this way. My routine now takes me about one hour to complete. It is challenging but not what I could call "grueling".

Too much is no good. One of my mistakes in the past was not knowing when enough was enough, and too much early ambition only led to my going stale and then giving up training on more than one occasion.

I am happy with doing weights this way for a one-hour workout three times per week. And I also enjoy training differently on my Step days. Hopefully I will be in reasonable shape for January, and want enroll for the next session of Karate courses at my community centre.

[Tourterelle]

Today's Workout

Aerobics: Step GO - entire workout - 45 min.

Today I completed the entire DVD workout for the first time. Felt a bit tired afterwards, but really enjoyed starting to learn the second workout on this DVD. Had to march in place during several of the new movements, and fumbled my way through a lot of the others. . . but actually did manage to make it through to the end.

Food & Diet

Think I've got to become more aggressive in my efforts to lose weight, since my weight-loss hasn't been going anywhere. Wrote up a small daily food plan for myself this morning, and trimmed off a little more food. Also decided to add on more time to my cardio workouts, which I am now doing as of this week.

[KaliBaby]

Today I completed the entire DVD workout for the first time. Felt a bit tired afterwards, but really enjoyed starting to learn the second workout on this DVD.

woohoo!!!!!!