Guest guest Posted September 19, 2007 Report Share Posted September 19, 2007 I have got to get better about posting my daily workouts. LOL Anyway, here is my check in for the last week or so, since the last time I posted it Wednesday--9/12 Nutrition Calories: 2757 Carbs: 447g = 65% Protein: 101g = 15% Fat: 63.5g = 20% Water: 12 Grains: 5 Fruit: 6 Veggie: 3 Meat: 2 Dairy: 4 Workout Pilates with clients for 1 hour--no heart rate monitor because I was teaching. Came home and did a workout with Koti. She picked Turbo Jam Learn and Burn since she hadn't done any Turbo Jam before. 30 minutes, in zone for 15 minutes, calories burned 27 (guess I don't get much from the beginner workouts anymore, but it was for Koti anyway), 44% of those calories were from fat Thursday--9/13 Nutrition--Bad day, not enough food! Calories: 1844 Carbs: 316.5g = 69% Protein: 93g = 20% Fat: 27g = 13% Water: 9 Grain: 2 Fruit: 3 Veggie: 1 Meat: 3 Dairy: 1 Workout--Just with clients in a class format, no HRM Abs--30 minutes, about 1000 abdominal contractions of various forms Kickboxing--30 minutes Friday--9/14 and Saturday 9/15--No log. It was a family reunion weekend so I ate whatever I felt like and didn't exercise except for the games at the reunion. I"m not sure how many calories you burn while sitting on balloons to pop them, but I'm sure I burned some in the jump rope contest. Next year I'm taking my own rope instead of the short little kids ones they had. LOL Sunday--9/16 Nutrition Calories: 2710 Carbs: 507g = 75% Protein: 64.5g = 10% Fat: 47g = 15% Water: 6 Grain: 7 Fruit: 1 Veggie: 2 Meat: 1 Dairy: 7 Workout Weights--Legs and Shoulders--30 minutes, 16 minutes in zone, average HR 118, 110 calories, 52% fat Squats: 2 sets, 10 reps, 110#; 2 sets, 10 reps, 180# Plie Squats: 1 set, 8 reps, 180#; 1 set, 8 reps, 160# Leg Extension: 3 sets, 10 reps, 75# Deadlift: 3 sets, 10 reps, 65# Calf Raise: 1 set, 30 reps, 105# Shoulder Press: 3 sets, 10 reps, 20# dumbbells Front, Side, and Rear Raises as a Giant Set: 2 sets, 10 reps, 8# dumbbells Seated Rotations: 3 sets, 10 reps, 10# dumbbells Monday--9/17 Nutrition Calories: 2850.5 Carbs: 477g = 67% Protein: 88g = 12% Fat: 70g = 22% Water: 2 Grain: 3 Fruit: 4 Veggie: 10 Meat: 4 Dairy: 4 Workout Rest Day--Just got too busy with candle stuff to get a workout in. I did demo some exercises for clients, but it wasn't a class format where I was actually doing them, just demo'ing before they did the exercises so I don't count it. Tuesday--9/18 Nutrition Calories: 2675 Carbs: 425g = 64% Protein: 70g = 10% Fat: 62.5g = 21% Water: 10 Grain: 9 Fruit: 2 Veggie: 2 Meat: 3 Dairy: 5 Workout Weights--Back and Chest--53 minutes, 29 in zone, avg. HR 115, 207 calories, 53% fat (This was suppose to just be an upper body workout, but I decided to change it up and use an olympic bar instead of my smith machine that I usually use for bench press, squats, etc. I then realized that I will have to practice my squats with the olympic bar to get up to my goal of squatting 300 by the end of the year, so I added in a few sets of squats to work toward that goal. I'm going to add them in a couple of times a week now to build up to that goal by December.) Lat Pulldown--3 sets, 8 reps, 75# Lat Pullover--3 sets, 10 reps, 20# dumbbells (40# total) Row--3 sets, 10 reps, 75# Bent Over Row--3 sets, 10 reps, 65# Squats--1 set, 10 reps, 65#; 1 set, 10 reps 85#; 1 set, 10 reps, 105#, 1set 10 reps, 115# Bench Press--1 set, 10 reps, 45#; 2 sets, 10 reps, 65#; 1 set, 10 reps, 75# Pec Dec--2 sets, 8 reps, 55#; 1 set, 10 reps, 55# Decline Dumbbell Press--3 sets, 10 reps, 20# dumbbells (40# total) Treadmill--20 minutes, 3mph, Per Treadmill--96.2 calories, 1 mile; Per HRM--20 minutes in zone, 125 avg. HR, 107 calories, 54% fat 2nd Workout in the evening Squats--1 set, 12 reps, 135# Yoga Zone, Recharge and Revitalize, 20 minutes Today will be shoulders and arms, some cardio, and teaching Yoga tonight with clients. Hopefully, I can force myself to get my protein up so I'm better on my nutrition. I bought a new protein powder since I couldn't get my regular brand and it is horrible, so I'm having a hard time forcing myself to drink it. Hence, the low protein numbers this week. I've got to just buckle down and force myself to drink it so I can get rid of it and then order my stuff from Europa online. Tonya L. -www.smellabella.comwww.trainingwithtonya.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 22, 2007 Report Share Posted September 22, 2007 I love how you include the nutritional aspects of your log. I used to keep track of that...I think I'll start again, after I'm able to eat again.Looks like a good 6 days to me VennittaOn 9/19/07, Tonya - wrote: I have got to get better about posting my daily workouts. LOL Anyway, here is my check in for the last week or so, since the last time I posted it Wednesday--9/12 Nutrition Calories: 2757 Carbs: 447g = 65% Protein: 101g = 15% Fat: 63.5g = 20% Water: 12 Grains: 5 Fruit: 6 Veggie: 3 Meat: 2 Dairy: 4 Workout Pilates with clients for 1 hour--no heart rate monitor because I was teaching. Came home and did a workout with Koti. She picked Turbo Jam Learn and Burn since she hadn't done any Turbo Jam before. 30 minutes, in zone for 15 minutes, calories burned 27 (guess I don't get much from the beginner workouts anymore, but it was for Koti anyway), 44% of those calories were from fat Thursday--9/13 Nutrition--Bad day, not enough food! Calories: 1844 Carbs: 316.5g = 69% Protein: 93g = 20% Fat: 27g = 13% Water: 9 Grain: 2 Fruit: 3 Veggie: 1 Meat: 3 Dairy: 1 Workout--Just with clients in a class format, no HRM Abs--30 minutes, about 1000 abdominal contractions of various forms Kickboxing--30 minutes Friday--9/14 and Saturday 9/15--No log. It was a family reunion weekend so I ate whatever I felt like and didn't exercise except for the games at the reunion. I " m not sure how many calories you burn while sitting on balloons to pop them, but I'm sure I burned some in the jump rope contest. Next year I'm taking my own rope instead of the short little kids ones they had. LOL Sunday--9/16 Nutrition Calories: 2710 Carbs: 507g = 75% Protein: 64.5g = 10% Fat: 47g = 15% Water: 6 Grain: 7 Fruit: 1 Veggie: 2 Meat: 1 Dairy: 7 Workout Weights--Legs and Shoulders--30 minutes, 16 minutes in zone, average HR 118, 110 calories, 52% fat Squats: 2 sets, 10 reps, 110#; 2 sets, 10 reps, 180# Plie Squats: 1 set, 8 reps, 180#; 1 set, 8 reps, 160# Leg Extension: 3 sets, 10 reps, 75# Deadlift: 3 sets, 10 reps, 65# Calf Raise: 1 set, 30 reps, 105# Shoulder Press: 3 sets, 10 reps, 20# dumbbells Front, Side, and Rear Raises as a Giant Set: 2 sets, 10 reps, 8# dumbbells Seated Rotations: 3 sets, 10 reps, 10# dumbbells Monday--9/17 Nutrition Calories: 2850.5 Carbs: 477g = 67% Protein: 88g = 12% Fat: 70g = 22% Water: 2 Grain: 3 Fruit: 4 Veggie: 10 Meat: 4 Dairy: 4 Workout Rest Day--Just got too busy with candle stuff to get a workout in. I did demo some exercises for clients, but it wasn't a class format where I was actually doing them, just demo'ing before they did the exercises so I don't count it. Tuesday--9/18 Nutrition Calories: 2675 Carbs: 425g = 64% Protein: 70g = 10% Fat: 62.5g = 21% Water: 10 Grain: 9 Fruit: 2 Veggie: 2 Meat: 3 Dairy: 5 Workout Weights--Back and Chest--53 minutes, 29 in zone, avg. HR 115, 207 calories, 53% fat (This was suppose to just be an upper body workout, but I decided to change it up and use an olympic bar instead of my smith machine that I usually use for bench press, squats, etc. I then realized that I will have to practice my squats with the olympic bar to get up to my goal of squatting 300 by the end of the year, so I added in a few sets of squats to work toward that goal. I'm going to add them in a couple of times a week now to build up to that goal by December.) Lat Pulldown--3 sets, 8 reps, 75# Lat Pullover--3 sets, 10 reps, 20# dumbbells (40# total) Row--3 sets, 10 reps, 75# Bent Over Row--3 sets, 10 reps, 65# Squats--1 set, 10 reps, 65#; 1 set, 10 reps 85#; 1 set, 10 reps, 105#, 1set 10 reps, 115# Bench Press--1 set, 10 reps, 45#; 2 sets, 10 reps, 65#; 1 set, 10 reps, 75# Pec Dec--2 sets, 8 reps, 55#; 1 set, 10 reps, 55# Decline Dumbbell Press--3 sets, 10 reps, 20# dumbbells (40# total) Treadmill--20 minutes, 3mph, Per Treadmill--96.2 calories, 1 mile; Per HRM--20 minutes in zone, 125 avg. HR, 107 calories, 54% fat 2nd Workout in the evening Squats--1 set, 12 reps, 135# Yoga Zone, Recharge and Revitalize, 20 minutes Today will be shoulders and arms, some cardio, and teaching Yoga tonight with clients. Hopefully, I can force myself to get my protein up so I'm better on my nutrition. I bought a new protein powder since I couldn't get my regular brand and it is horrible, so I'm having a hard time forcing myself to drink it. Hence, the low protein numbers this week. I've got to just buckle down and force myself to drink it so I can get rid of it and then order my stuff from Europa online. Tonya L. -www.smellabella.com www.trainingwithtonya.com -- Get Fit! Weight loss will follow Quote Link to comment Share on other sites More sharing options...
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