C-tina's work out blog!

[rockchick_82808]

thanks girls! i have recently been researching boxing. there is a local ring here and i'm debating on the begging workouts or women's kickboxing. either way i'm gonna try them both. when October comes i wont be able to afford the gym any more the monthly fee is just wayyyy too much. the boxing is 20.00 dollars cheaper. see the gym was paid for by my mom for one year (every one thinks it was guilt gift. long story) and i cant take it over. im gonna miss it a lot. it was a good get away. i still have another membership else where but its a drive. i only pay 36.00 a year. i wont go in the winter but summer i can.

see...the gym has been a good outlet for stress but i dont get to do anything recreational anymore. plus i always wanted to try it. the next sign up for classes is in july. so if i do decide to go i'll let ya know.

[Boss Man]

Firstly, you are such a beautiful beautiful young Lady. A lot on the inside, but more on the outside with every passing day, I know it. Some of your photos and your attitude to others reveal so much of the wonderful you misses ..

Secondly, I AM REALLY PROUD OF YOU

You have started to become a rolemodel. You've tried hard, you've made mistakes learned, been human about things and kept on going.

You are superb with others, intelligent, a pretty special person and someone who is very positive and touching to be around.

To see you getting more emotionl, mentla and physical success and happiness is great, because someone like you deserves a life, that rewards a heart so warm and true and a personality so genuine and honest.

I've sometimes shown a little extra support to you at times, than maybe others, (I haven't the hours in the day to do that for everyone), but I've done it for you, because I knew it would always be worth it and because I have never stopped believing in you.

You constantly reward my belief in you and keep proving a lot to yourself as well. You've done so, so well in the time I've known you and you've continued to improve and also to blossom, into even more of the Lady I know you are.

You deserve the success and results, because you use honest graft and common sense to achieve them an I'm really happy for you and I'll always try to be on hand where possible, when there are a few off days or crises of conscience.

So keep doing your thing, because it's worth a lot and I hope you're as proud of yourself as I am of you, because you deserve to be .

[EdgarHF]

thanks girls! i have recently been researching boxing. there is a local ring here and i'm debating on the begging workouts or women's kickboxing. either way i'm gonna try them both. when October comes i wont be able to afford the gym any more the monthly fee is just wayyyy too much. the boxing is 20.00 dollars cheaper. see the gym was paid for by my mom for one year (every one thinks it was guilt gift. long story) and i cant take it over. im gonna miss it a lot. it was a good get away. i still have another membership else where but its a drive. i only pay 36.00 a year. i wont go in the winter but summer i can.

see...the gym has been a good outlet for stress but i dont get to do anything recreational anymore. plus i always wanted to try it. the next sign up for classes is in july. so if i do decide to go i'll let ya know.

Back when I was in my 20's I used to to a boxing gym because I could not afford a regular gym membership. I found it to be a very friendly and supportive gym. As a bonus I got to talk to and and work out with a few famous boxers.

[Bonnie]

Kick boxing, has always appealed to me, might give it a go myself one day.Good luck on the research mission

[rockchick_82808]

well, a year has gone by since i have joined this website. this year has been challenging. ups and downs in life with family and friends, depression and injuries i still over came it and went down to a size 14!

this past year has taught me that no matter what occurs in this life i'm strong and can over come it. my weight went up and down through out this year. not to mention right now i'm at the highest i have ever been. 230! i did just loose two pounds this week thank god. some one i knew had made a comment that i took to heart and made me so depressed i gave up everything this past month. my boyfriend noticed something was wrong. i told him i feel like the world is on my shoulders. my grandfather has been severely sick and my gma has been going through hell not only because of how he treats her but how my dad acts towards her as well. i always feel like i'm the one that has to end the arguments and be there for my grandmother all the time. plus some issues my really close friends are going through, i'm always there for everybody all the time.

i feel like i became a failure with my weight loss. i told my co-worker if i cant succeed at taking care of my own body how can i expect to do better in other areas of my life.

my bf told me its time to take care of myself. its time to focus on your self. he hates seeing me depressed all the time. he said i wouldn't be doing anything wrong for taking care of myself. i always felt if i put my self first i would be selfish like how others have described me. that conversation i had with him opened my eyes. i'm not a failure. i have jumped back on that horse again and again and got me to where i am today. just because i hit another bump in the road doesn't mean i cant pick myself up again. in fact...i just signed up for a 90 day challenge today at my gym. it starts on aug. 7th. i do my weigh in and a b4 pic and video. each time i meet my body % weight loss at a certain deadline i get a free personal training session. also included are 4 nutritional courses and workout classes. in fact i was able to talk 2 of my friends into joining it with me. the best part is it ends on the day b4 i go to the bahamas! so now i really have some thing to work for. not like i didn't b4 but i really have something to shoot for and motivate me. also the winner gets 100.00 to spend on whatever they want in the gym also there are raffles through out the 3 months. i cant wait! i'm so excited. so instead of letting this depression drag on longer and gain more weight i decided to have a good comeback! not only do i feel obligated to do good bc of the weight loss but i paid for this! no way am i gonna pay a gym to let me sit on my ass. lol!!!!

i have to thank everyone that has been there for me for this past year and the next year to come. i appreciate everything you have done for me. i never was able to talk to people for guidance like i was able to on here. i cant wait to do this challenge to show that i'm still in this and i'm not about to back down. this girl is back. i apologize for all my ups and downs. to be honest i'm getting quite sick of it my self. i'm sick of hating what i see in the mirror and its time to change it. i really believe i have the tools now to really make a big impact i promise all of you i wont let you down. this girl is gonna work her tush off! lol. i'll post what goes on during these next 90 days starting on the 7th.

[Boss Man]

Don't you dare apologise for what you have done . Especially for the ups

There is no reason to apologise for us. You are not accountable to us, just top yourself. The best thing you can do is realise, that you have never given up however many times you have fallen.

Heck the things you've been through, it's not a massive surprise something like that could have happened.

So just keep doing your best and don't be hard on yourself. You CAN do what is necessary, but only by believing in yourself fully, can the end result begin to become a realistic reality.

GOOD LUCK.

.

[Bonnie]

Wow that 90 day thing sounds cool, good luck & welcome back

[rockchick_82808]

today was a rather busy crazy day at the gym i got my workout today and set up for my nutritional classes. now with the exercises I'm about to list i am only doing one set of each until i build up my strength and work my way up to two sets. as each month passes i will update you with the changes.

3days a week:

5min cardio warm up.
lunge-20reps lbs
squat machine-20reps 90lbs
step with weights-20 reps 20lbs
seated row-20reps 30lbs
lat pull down-20reps 30lbs
bicep curl-20reps 10lbs
chest fly-20reps 10lbs
chest press-20reps 10lbs
free motion chest press-20reps 20lbs
seated shoulder press-20reps 20lbs
rear delt fly- 20reps 25lbs
reverse free motion extension-20reps 20lbs
standing arm extension free motion-20 reps 20lbs
bicycle crunch-2 sets 20reps
free motion 2 arm standing arm crunch-20 reps 50lbs
free motion hip and torso rotation-20reps 50lbs
30-45min cardio.

3days week:

60min. of zone training cardio

now my question is it mentions on my sheet to follow a temp and intensity. then rest time. it says 302 tempo, 61%intensity 1rm. does anyone have any idea what that means? i didn't think to ask anyone that when i was there.i want to get the most out of this that i can.

a nutritional book is to be emailed to me sometime this evening. i'll keep you posted on what i learn from my classes. i have to seminars and 4 free classes.

[Bonnie]

It means your working your muscles at 61 % of their total capability..1RM = 1 repetition maximum.

Might I inquire as to why your doing 20 reps ? That is the highest number ever prescribed, it is generally given to people wishing to build muscle fatigue tolerance.What exactly are your goals ? Are you saying they want you to do that entire workout 3 x a week ? It has 3 leg, 3 chest all in one workout.What is the target zone they put you in for cardio ?

As for tempo, seriously I've never even heard of it & i just completed fitness theory & weight training.

[rockchick_82808]

it was a pamphlet that they passed out for every1 that joined. then it tells you what to do on month two. same exercises but change up in the reps and sets.my assumption is that they tried so hard to base it off the b.l. show that made more intense. when you said that 61% is the amount of muscle use how do you do that ur reaching that?

[Bonnie]

Lets say you can lift 20 pounds in ONE repetition of a bicep curl..that equals 100 % of the force the bicep muscle can generate ONCE..if however you space that out to 20 repetitions you will only be doing 60 % of that 20 pounds which equals 12 pounds.

It is odd they want you to wait an entire month, because book & instructors both say..after 1 - 3 weeks, it can be increased to 2 sets & personally, I'd stick with 8 - 12 reps, unless they can give you a valid reason for doing twenty.While you ask them this question, ask why they have the same muscle groups ( quads, hams & chest ) targeted 3 times in a row, in the same workout.Targeting the quads, hams & chest ONCE in a workout is adequate enough.The program seems questionable to me, because of those things.It seems to be based on muscle fatigue, with the repeated use of those muscle groups & the 20 reps, which generally would be clients specific of sports training or runners, not someone wishing to gain some strength, tone & fat loss.

[Bonnie]

The 60 min cardio also is endurance style..you can have just as effective results doing interval training or higher intensity for 30 minutes.

[rockchick_82808]

correct me if i'm wrong, now from what i understand if 20 were to be my max i should be lifting 12 pounds instead according to the rep. scenario of 61% intensity?

[Boss Man]

That's an example.

60% of 20 is 12, so if 20lbs is your 1RM, then 12lbs is what you'd be lifting if you use 60% of maximum capability.

So you would be using 12lbs for 20 repetitions as opposed to 20lbs for 1.

if 20lbs was 60% of your 1RM, then your 1RM would be 33lbs.

[rockchick_82808]

thank u very much. that place was so crowded today i didn't get the chance to really look over everything or ask questions. i appreciate it.