Sunday Stats – Week 6

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Ki's Progress - Week 6

Goal #1 - 15,000 Steps per day for 6 days - I failed this goal this week.  Despite the August Fitness Challenge that Beck and I are doing, the first 3 days of 15,000 steps wore me out.  It was a tough goal.  I chose for Sundays to be my lazy days.  Then after that first 3 days, I pretty much got lazy and gave up.  Not super proud of myself this week.

Steps Week 6
Steps Week 6

 

Goal #2 - Diet Log - My diet goal for this week was to do away with all of the junk food and start preparing healthy meals.  While I did sneak some leftover junk food in, I did pretty well with making healthy meals this week.

Saturday, I didn't so well.  My son wanted Wendy's and I gave him work to do to earn it.  He totally earned it so I took him to Wendy's.  I tried to stay on point by just ordering a chicken sandwiches and not eating too many fries.  But I went over my calorie goal for the day anyway.

Even still, 6 out of 7 days is not bad for meeting my calorie goal.   I'll take it!

Diet Week 6
Diet Week 6

Goal #3 - 30 Min. Cardio + Strengthening - My exercise goal changed this week during the week.  I'm finding that now since I'm working 9 hours a day again, it's hard to fit the gym into my day on top of work, healthy cooking, and homeschooling my son.

I was talking to Brian about the gym and doing some research about how I could get the same benefits at home.  Brian suggested trying some bodyweight exercises instead of the gym resistance training.

The benefit to doing bodyweight instead of resistance on gym machines is that bodyweight exercises work out groups of muscles instead of isolated muscles.  So after going to the gym once this week, I did bodyweight exercises from home on 2 of the other days.  I skipped one day.

I did work out every day this week for at least 30 minutes, except Saturday. Most of that was just walking each day.  I did Gym Routine #2 and then I did the bodyweight exercises on 2 other days.  I also started adding specific Cardio routines so that I'm doing cardio for more than 10 minutes at a time and it's more intense than moderate walking.

Gym Routine #2:

  • 4 sets of 20 Hip Abductors pushing out with 45 pound weights.
  • 4 sets of 20 Hip Abductors pulling in with 45 pound weights.
  • 4 sets of 20 Back Extensions with 50 pound weights.
  • 4 sets of 20 Roman Chair with 45 pound weights.
  • 3 sets of 20 Ab Crunches.
  • 3 sets of 20 Side Leg Lifts.
  • 3 sets of 20 Twisted Ab Crunches.
  • 3 sets of 20 Reverse Leg Lifts.
  • 3 sets of 20 Leg Raise Ab Crunches.


Bodyweight Exercises

  • Goal is 2 Sets of Each:
    • 20 Negative Pushups
    • 10 Diamond Sit Ups
    • 10 Superman
    • 10 Hollow Rocks
  • Wednesday:
    • Set 1 -
      • 4 Negative Pushups
      • 10 Diamond Sit Ups
      • 10 Superman
      • 10 Hollow Rocks
    • Set 2 -
      • 4 Negative Pushups
      • 5 Diamond Sit Ups
      • 10 Superman
      • 5 Hollow Rocks
  • Friday:
    • Set 1 -
      • 8 Negative Pushups
      • 8 Diamond Sit Ups
      • 10 Superman
      • 10 Hollow Rocks
    • Set 2 -
      • 8 Negative Pushups
      • 8 Diamond Sit Ups
      • 10 Superman
      • 5 Hollow Rocks

Cardio

  • Thursday - Rockin' Body - Booty Time - 30 min. Cardio
  • Friday - Rockin' Body - Rock It Out - 45 min. Cardio
Exercise Week 6
Exercise Week 6

 

Goal #4 - 4 bottles of water per day - I'm still struggling with the water goal.  I came a lot closer this week, most days.  Monday and Saturday I didn't do too well.  The other days I was just shy of the goal.  So I improved but didn't quite meet the goal.  I'm happy with improvement but will continue trying to get more water in.

Water Week 6
Water Week 6

What's Next?

I'm not changing my goals too much this week as I didn't really meet them.  But I am adding a fifth goal.

Goal #1 - My step goal will stay the same this week since I didn't get to 15,000 steps each day last week.  As my leg heals more, I expect I'll be able to get more steps in.

Goal #2 - I will continue cooking healthy meals this week and try to stay away from the junk food.  I will also cut 1 more Mountain Dew out of my diet which takes me down to 1 soda per day.

Goal #3 - My exercise goal for this week is to complete at least 30 consecutive minutes of cardio at least 5 times this week and to complete the bodyweight exercises 4 times this week continuing to improve my repetitions.

Goal #4 - Continue trying to get 4 bottles of water in per day.

Goal #5 - Get at least 7 hours of sleep per night.  This is a really hard goal for me to accomplish.  I average around 5 and a half hours of sleep, but my body needs 7.

Sleep Week 6
Sleep Week 6

How was your week? Did you meet your goals this week? What are you currently trying?  Let us know in the comments below!

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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