12/20 - Day 4 - Shoulders & Abs

I have, officially, completed the first four workouts in this week's set. I still think I'm going to do some cardio on my "off days" but I know I'm off to a good start. I'd like to get into the habit of being able to knock out 1-3 miles a day (which is probably in the great distant future as I hurt every time I run right now). 

Eventually this Jamie Eason program ramps up to have five and six days of workouts anyway (though I've never made it that far) so I'd like to get a bit of a jump on that. Plus, I need to lose a solid thirty pounds and that means not letting myself go three and four days without working out or I'll fall right back off the wagon. 

Workout, Day 4

Seated Dumbbell Press

  Sets: 3

  Reps: 12

  Weight: 20lb

  Rest: 1:00 min

Dumbbell Straight-Arm Front Delt Raise to a “T"

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Side Lateral Raise

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Seated Bent-Over Rear Delt Raise

  Sets: 3

  Reps: 12

  Weight: 10lb

  Rest: 1:00 min

Exercise Ball Crunch

  Sets: 3

  Reps: 12

  Weight: Body weight

  Rest: 1:00 min

Air Bike

  Sets: 3

  Reps: 12

  Weight: Body weight

  Rest: 1:00 min

Cardio

  Treadmill

  Distance: 1.02mi

  Duration: 12:07mi

8/2/2013 -- Progress Friday, end week 3 -- Shoulders & Abs

Okay, for those of you just joining us I've decided to make Fridays my progress photo day. I am somewhat disappointed with myself in that I did not get a snapshot of the end of week 1, but I have one from my starting point, end week two and from this week (end week three). Going forward I would also like to start adding progress photos for my legs too (because they're getting a helluva work out too!).

So, without further adieu (and just as a reminder here are the first two photos), I give you:

Start
End Week 2

aaaaaaaand end week 3:

It almost freaks me out that the muscle build is going this quickly, but it just goes to show that two or three weeks is not too short a time and results (in the grand scheme of things) are almost "immediate". I mean, I could have kept sleeping in until 7am each morning, waking up with just enough time to roll out of bed and get ready for work and rush through my morning or I could do this ^^^. I'm glad Jason and I have made this change and I am super sure we will keep it up!

Friday weights:

3 set/10 rep Seated dumbbell press @ 20 lbs

3 set/10 rep Rear-delt cable flyes @ 4 lbs

3 set/10 rep Dumbbell front raise @ 10 lbs

3 set/10 rep Seated Arnold press @ 20 lbs

3 set/10 rep Dumbbell lateral raise @ 10 lbs

3 set/10 rep Seated bent-over rear delt raise @ 10 lbs

3 set/10 rep Crunches @ body weight

3 set/10 rep Roman chair leg raise @ body weight

3 set/10 rep Oblique crunches - on the floor @ body weight

7/26/2013 -- Shoulder & Abs

Friday weights:

• 3 set/12 rep Seated Dumbbell Press @ 20 lbs
• 3 set/12 rep Standing Dumbbell Straight-Arm Front Delt Raise To A "T" @ 15 lbs
• 3 set/12 rep Lateral Raise, Dumbbell, Side @ 5 lbs
• 3 set/12 rep Seated Bent-Over Rear Delt Raise @ 10 lbs
• 3 set/12 rep Exercise Ball Crunch @ body weight
• 3 set/12 rep Air Bike @ body weight

Cardio:

16:11 minutes @ 4.5 mph

Total burn: 202 calories

I had a hard time this morning. I had a hard time getting out of bed. I had a hard time lifting my weights. I had a hard time eating breakfast (which I poured all down my front when I went to put my backpack in the car). I started today off with a lot of "hard times", but then I looked in the mirror, flexed my (flabby) arm and lo and behold:

I HAVE LITTLE BABY MUSCLES GROWING! After only two weeks (if you remember back to my post earlier this week and the photo I took you will as amazed at this discovery as I am)! I also got on the scale and even with my lady time coming I'm keeping my weight under control (and under 130 lbs). Even with everything going wrong I felt really right.

We are taking the day off from the gym tomorrow and instead doing our very first yoga class (at Jai Dee Yoga). I've heard so many wonderful things about the practice and if anyone in the world needs some time to cool down and let go of some stress then I'm definitely on that list. I've been given a lot of tips and tricks to make it as enjoyable and whatnot as possible, but when it all comes down to it I'm just excited to try it.

Also on the weekend's plans is a raw "cooking" class at Whole Foods. I've been looking forward to going to one of these for ages. I love making raw foods but I don't know much about it other than throwing salad ingredients in a bowl (and honestly, I usually cook at least some of the toppings). This should be quite the learning experience and a weekend full of firsts. Huzzah!