#2023 log

Treadmill warm-up, 6 min at 3.8 mph, 5 min at 4.8 mph

Kettlebell swings 25 lb x 10 x 3

Side bends 25 lb x 10 x 1 each

Dumbbell dips 15 lb x 10 x 3

Deadhangs 19 s, 15 s, 25 s

Russian twists 15 lb ball x 15 x 3

Mountain climbers 20

Squats w/ 15 lb ball 10 x 2

Biceps curls 15 lb x 8 x 2

Reverse flys 15 lb x 10 x 2

Jumping jacks 25

Extra all from one donut! Wouldn't have taken it if I'd known it was that high. Rest day.

Pilates video tonight? Have to get back on track with that. I hate winter.

Bad during visit to parents on Saturday! Extra snacks. I would have once eaten what I did and considered it a "slightly" bad day, so it's good to see. Had some difficulty estimating things I didn't make....again. But I got a new food scale and a new Fitbit (well, new off ebay) to set up! I've missed it a lot and it definitely makes a difference in keeping me on track.

Monday gym:

Lat pulldowns: 70 lb x 10 x 3

Bent over rows: 20 lb x 8 x 3

Side bends: 20 lb x 10 x 3

Deadhangs: 15 s, 9 s, 7 s. :(

Biceps curls: 20 lb x 5 x 3 :)

Reverse flys: 20 lb x 10 x 2

Tuesday:

Wednesday:

Glute kickbacks: 15 x 3

Fire hydrants: 15 x 3

Deadhangs: 31 s, 22 s, 10 s

Kettlebell swings: 25 lb x 10 x 3

Side bends: 25 lb x 10 x 1

Shoulder presses: 12 lb x 5 x 3

Hammer curls: 15 lb x 5 x 2

Bad, I know! Fairly intentional, though -- I want to see how my energy levels change for my workouts, but it was so cold and I didn't sleep well and didn't do class today so....I'll have to be better tomorrow so I end the week fine.

Monday gym:

Row machine: 65 lb x 10 x 3

Lat pulldowns: 70 lb x 10 x 2; 80 lb x 5 x 1

Bent over rows: 15 lb x 10 x 1; 20 lb x 10 x 2

Deadhangs: 21 s, 17 s, 9 s, 14 s, 12 s

Kettlebell swings: 25 lb x 10 x 3

Side bends: 25 lb x 10 x 1 each

Reverse flys: 20 lb x 10 x 2

Stairmaster: 5 min, 22 floors

Toe taps: 10 x 2 each side

Bicycle crunches: 20 total

This was a really good workout! I'm so happy that the 70 lb lat pulldown was wayyy easier for me this week! I tried for 80 but could still only get 5 good ones. Should have done a third 70 lb set but I was excited. It was so much easier. Hopefully that's true tomorrow too. I felt stronger and that was great.

Wayyyy too high on fat but not surprising as I tried to use up a pack of sausage, plus steak, eggs...! I was surprised at going over so much, but I shouldn't be. Friday was worth it.

Small workout:

Bird dogs: 10 x 3

Biceps curls: 15 lb x 8 x 3

Hammer curls: 15 lb x 5 x 3

Shoulder presses: 15 lb x 5 x 2

Triceps kickbacks: 15 lb x 8 x 2

Standing side leg raises: 15 x 2

Plank 20 s

Lame, I know! Gym tomorrow.

Morning Weigh-in

152.8 lb at 5'10", down from 157 lb on Dec. 24

Yay! I'm glad to have visual/feeling results confirmed. I also lost a bit less than an inch around my waist.

A few things:

1. My daily activity has been less than it was in the fall due to the cold, snow, etc., which I think is actually good, as it means I was burning a little more than I thought before.

2. I also think that's true because as one can see from my posts, I've gone over and had ~2,000-~2,100 calories more often than I've achieved my ~1,900 goal, which was supposed to be a ~250 calorie deficit from TDEE. So either I'm overestimating my food when I enter it or my TDEE was more like 2,300.

3. I was obviously eating a fair amount more calories than I thought before.

4. I am still concerned about losing my little muscles I have, or not progressing at all. I'm not ready to up calories but I do want to concentrate harder on protein and do a better job of tracking exercise progress over time w/r/t weights.