My Progress – Week 4
Goal #1 – 12,000 Steps per day – I didn’t beat this goal this week. My 7-Day Average was 12,719 steps but my goal was to do 12,000 steps or more every single day. This week, my Rheumatoid Arthritis flared up and I let it get the best of me. I also went back to work this week which significantly decreased the amount of time I had available for walking. However, excuses are useless. The bottom line is I didn’t meet this goal. Time to move on.
Goal #2 – Diet Log – My diet goal for this week was to decrease my sodium intake. I didn’t do very well with this one either, looks like I just ended up increasing my sugar intake. That wasn’t what was supposed to happen!
Goal #3 – 30 Min. Cardio + Strengthening – My exercise goal was also not met this week. I worked out every day, except for Saturday, this week for at least 30 minutes. Most of that was just walking each day, but I was more active overall this week than last week. I also went to the gym Monday, Tuesday, and Friday for strengthening. Wednesday was about when my joints started hurting and I started getting lazy.
I alternate the following routines at the gym. I started this week with routine #1 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. Although I’m debating spreading it out more so that I go both weekend days plus Tuesdays and Thursdays.
I’ve 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, this week I did 2 sets of 20 and 2 sets of 15 on those so I met my goal on that! For routine 3, it’s the rear delt flies giving me problems. She wants me to do 4 sets of 12. I nailed those this week as planned. I did 4 sets of 15.
Gym Routine #1:
- 4 sets of 20 Arm Extensions with 20 pound weights
- 4 sets of 15 Arm Curls with 20 pound weights
- 4sets of 15 Overhead Press with 10 pound weights
- 4 sets of 15 Seated Rows with 50 pound weights
- 4 sets of 20 Lower Back Extensions with 50 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 20 Lower Back Extensions with 50 pound weights
- 4 sets of 20 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 20 Lat Pulldowns with 40 pound weights
- 4 sets of 15 Chest Presses with 20 pound weights
- 4 sets of 12 Chest Flies with 30 pound weights
- 4 sets of 15 Rear Delt Flies with 20 pound weights
- 4 sets of 20 Lower Back Extensions with 50 pound weights
- 4 sets of 20 Roman Chairs with 45 pound weights
My gym routines are steadily improving as I work my way up to 4 sets of 20 on everything (it’s just easier to remember). Maybe the extra work at the gym contributed to the lazy end of the week. But I forgive me as I move on to this next week.
Goal #4 – 4 bottles of water per day – I met my water goal Tuesday, Wednesday and Thursday this week so I failed this goal as well.
What’s Next?
Since I did not meet my goals this week, I’m not changing them. My goals will stay the same until I am able to reach them successfully.
For Goal #1, no change.
Goal #2, no change.
Goal #3, no change.
Goal #4, no change.
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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