This week isn’t a full week, which is why I given this post 0.5 title. The first full week will have three extra days in it.
Thursday’s workout: I did everything but push-ups, because I forgot to do them at 4am.
2 Sun Salutations
30 ab crunches
15 leg raises
Shoulder exercises – 5 lbs. weight
20 Dumbbell rows
40 Hanging arm circles
20 Extended arm circles
20 Dumbbell press
20 Dumbbell flies
Saturday’s workout didn’t happen as fast as I thought it would. I’ll admit I’ve been avoiding my front porch since November and Mom put some of her store furniture on it. Well, my weight set is getting rusty and a bird built a nest in a box of my exercise supplies. So I took measurements to see where I can move the weight bench.
I still have two craft hobbies to go through in the living room, papers I was storing in the back bedroom, and my hurricane supply box. But I can say that the majority of what is staying in there is already in their just needing a few finishing touches (I’m going to hang Captain Kate’s weapons on the walls for example). The measurements work, so now I have to move all of it.
It fits better than I thought it would. Now the bucket of weights ended up in the hall right outside the room, but only because I wanted to be able to walk in the back room.
I figured out my max. weights for lifting and calculated my workout weights.
Hanging arm circles Max weight = 15 lbs, Workout weight = 10 lbs.
Extended arm circles Max. weight = 10 lbs, Workout weight = 5 lbs.
Dumbbell rows Max. weight = 15 lbs, Workout weight = 10 lbs.
Dumbbell flies Max weight = 15 lbs, Workout weight = 10 lbs.
Dumbbell press Max weight = 15 lbs, Workout weight = 10 lbs.
Bench press Max weight = 40 lbs, Workout weight = 30 lbs.
Squats Max weight = 40 lbs, Workout weight = 30 lbs.
Leg extensions = 50 lbs, Workout weight = 37.5 lbs.
Do three sets of ten repetitions. Barbell = 15 lbs. Dumbbell = 5 lbs.
What might be useful is buying two pairs of dumbbells that are already set at 5 lbs. and 10 lbs., because I don’t have enough small weights to make a balanced pair.
Bench press = 30 reps.
Hanging arm circles = 30 reps.
Dumbbell rows = 30 reps.
Extended arm circles = 30 reps.
Weight plate press = 30 reps. Instead of wasting time switching the dumbbell weights, I just grabbed a 10 lbs. plate and did the workout with it.
Dumbbell flies = 30 reps.
Leg extensions = 30 reps.
Squats = 30 reps.
Ab crunches = 20 reps.
Leg raises = 20 reps.
And boy do I hurt today. Total points for the four days 52 out of a possible 66, I think that comes out to a C. Not bad for starting, since I came up more positive than I thought I would. I also found out that Fit Day’s freebie account now keeps track of measurements. This is a good thing since the last website I was using to track it died since I started and restarted this whole health odyssey.
3/25/2009 Starting weight = 199 (doctor’s office scale)
Week 0.5 Avg. Weight = 196.75 (home scale)
So onto the next week’s progress.