Fitness Post

Well yesterday I brought a small notepad with me to write down what I do while at the gym. I typically will spend 12 minutes on the stair stepper and 15 speed walking at 3.5 mph or on an elliptical stair stepper for 30 minutes or 30 on the treadmill speed-walking. I try to mix up the cardio as much as I can, same for the weights.

The machines I’m on are hammer stregenth MAS incline press 1 set of 15 with at 30 pounds and I rest for 120 seconds (yes I count) 😛

The the ISO Lateral Low Row 2 sets of 8 reps with 25 pounds on both ends again I rest for 120 seconds

The ISO Lateral Front Military Press (I love this machine ) 2 sets of 8 with 25 pounds on both ends rest for 120 seconds

Lateral Bench Press again 25 on each end and 2 sets of 8 reps sometimes 25 reps depending again 120 second rest between each set

Squat Machine 8 reps at 80 pounds and sometimes another 4 reps. I take this machine slow and controlled to avoid injury and because my coordination is not that great.

On the other days I use the leg press machine in place of the squat machine 3 sets of 8 reps rest of 60 seconds between each.

I use the abductor machine (looks weird but works) 3 sets of 8 at 60 pounds. (I switch up the days for this machine too.)

And every time I go to the gym I finish off the weights with the pull up/dip machine I am in lust with this thing! My goal is to be able to do a pull up one day without any counterweights!

Then it’s ab work for about 10 minutes to finish up with stretching for 15 minutes.

I get to the gym about 3 to 4 times a week, but this is usually what I do when I am there.

So I have been tracking measurements of my calf’s, thigh , waist, bust, and hips as I have been doing weight lifting in the last month and a half.

I have lost an inch in my waist, gained two inches in my calf’s, gained an inch in my bust (from the lat pull downs and chest presses.) My hips have gained 3 inches I’m guessing from the squat machine I have started using.

My weight has been all over the place. The goal is to stay a steady 255-260 range, gain mussel mass and lose body fat percentage.

The end of January 2016 was awful, I binged ate at night, my sleep has been all over the place.

This is due in part to not seeing my therapist for the last three months of 2015. (duh on my part, things got busy.) 😡

I was 266 when I had my past weight loss check up, I’d gained mussel mass, but also fat percentage unsurprisingly.

I’ve been faithfully logging daily everything that goes into my mouth. Yes even the ice cream. (I just need to stay the heck away from ice cream and sweets period for a good long while.)

With this all said, it’s been a mixed bag of good and bad. I should be in bed but I have been having trouble sleeping.

Blah, such is the journey of weight loss.  I am determined to not eat at night but just get tea if anything. grr, downstairs bathroom curse you.

There are only three months worth of check up’s until I get ready for bearitric surgery for a gastric sleeve. I’m excited, and am so ready for the life change.