Sunday Stats – Week 3

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My Progress - Week 3

Goal #1 - 70,000 Steps - So I beat this goal 115% this week finishing off at 80,432 steps!  I'm super happy about beating this goal, even with a lazy day in the middle  My average for the week was 10,990 steps, totally happy with that.  I was super motivated this week and therefore found it easy to meet my goal.  Eventually I'll have to show you guys how I get this many steps per day.  That's coming...promise.

Steps Week 3
Steps Week 3

Oh!  I also earned the Urban Boot Badge from Fitbit this week for reaching 15,000 steps in one day.  Yay me!

Urban Boot Badge
Urban Boot Badge

 

Goal #2 - Diet Log - My diet goal for this week was to begin tracking protein and sodium in addition to what I was already tracking.  I'm glad I did this because what I learned was, my life is way too salty.  I need to fix that.

Diet Week 3
Diet Week 3

Goal #3 - 30 Min. Cardio + Strengthening - My exercise goal was also met this week.  I worked out every day this week for at least 30 minutes.  Most of that was just walking each day.  I also went to the gym Monday, Tuesday, Thursday, and Friday for strengthening.  I alternate the following routines at the gym.  I started this week with routine #3 and finished this week with routine #3.  My trainer advised that we should take a day of rest after every two strength training sessions.  So I've decided my strengthening schedule will be every week day except Wednesday to keep it consistent.

Now, I found that arm curls and Overhead Presses seem to be the hardest for me in routine 1.  The overhead press is the only one I'm struggling to finish.  My trainer wants me doing 4 sets of 12 - 15 on those but I only managed to push out 3 sets of 15 on them this week.  We'll try again next week.  For routine 3, it's the rear delt flies giving me problems.  She wants me to do 4 sets of 12.   I was able to do 3 sets of 12 and a set of 10, so I fell 2 short this week.  Next week I nail that one.

Gym Routine #1:

  • 4 sets of 20 Arm Extensions with 20 pound weights
  • 3 sets of 20 Arm Curls with 20 pound weights
  • 3 sets of 15 Overhead Press with 10 pound weights
  • 4 sets of 15 Seated Rows with 50 pound weights
  • 4 sets of 15 Lower Back Extensions with 40 pound weights

Gym Routine #2:

  • 4 sets of 20 Hip Abductors with 40 pound weights pulling in
  • 4 sets of 20 Hip Abductors with 40 pound weights pushing out
  • 3 sets of 20 crunches on the Ab Bench
  • 4 sets of 15 Lower Back Extensions with 50 pound weights
  • 4 sets of 15 Roman Chair with 45 pound weights
  • 3 sets of 20 Seated Crunches
  • 3 sets of 20 Seated Cross Crunches
  • 3 sets of 20 Seated Leg Raise Crunches
  • 3 sets of 20 Leg Side Raises (for each leg)
  • 3 sets of 20 Leg Back Raises (for each leg)

Gym Routine #3:

  • 4 sets of 15 Lat Pulldowns with 40 pound weights
  • 4 sets of 12 Chest Presses with 20 pound weights
  • 4 sets of 12 Chest Flies with 30 pound weights
  • 4 sets of 12 Rear Delt Flies with 20 pound weights
  • 4 sets of 15 Lower Back Extensions with 50 pound weights
  • 4 sets of 20 Roman Chairs with 45 pound weights

I didn't have any days this week where it was too hard to move because my muscles were too sore.  I'm a little disappointed in myself for taking a lazy day Wednesday though and not doing enough Cardio that day.  But I forgive me as I move on to this next week.

Exercise Week 3
Exercise Week 3

What's Next?

I'm happy to report a successful week accomplishing my fit goals for the week.  I feel badass!  Next, I will up the anti again.  But just a little.  Still focused on protecting this ankle so I don't re-injure it.

For Goal #1, I'm increasing my step goal.  This week I will walk 5 miles every single day, no days off.  That's roughly 12,000 steps per day.  So I'm resetting the goal on my Fitbit to 12,000 steps.  I did it several times this week, it shouldn't be too hard.

Goal #2, I'm going to focus on decreasing my salt intake.  I'm not sure how I'm going to do that yet, but I will look into it and of course let you know how it turned out next Sunday.

Goal #3, I'm going to keep at least 30 minutes of Cardio each and every day but I'm going to try to increase all of my gym routines to 4 sets of 20 with the current weights.  It's just easier for me to keep track of that way.  I'm also going to try to burn at least 2,500 calories every single day.

Goal #4, I've only been able to drink about 3 bottles of water most days which is about 6 cups.  I've hated water my entire life.  I'm getting used to the taste now and the frequent trips to the bathroom, but I'm rarely able to get a fourth bottle down before the day is over.  So this week my goal is to drink 4 bottles of water every single day.

Who's With Me?
Who's With Me?

How was your week?  Did you meet your goals this week?  What are you currently trying?

Remember, forget skinny...train to be a fit badass!

~Ki

P.S.  If you'd like my free weight loss progress chart to use for yourself, just submit your name and email in the box at the upper right hand side of this page and it'll take you to your own free copy.

 

 

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