Wednesday, 10/29/08

Back and Delts B2
Lat pulldown palms in: 50/12, 70/10, 100/6,6,6
Tbar row: 70/12, 75/10, 80/8,8
DB deads: 53/10,10,10
Push press: 45/12, 65/10, 85/8,8
Lateral raise up/down: 5/10, 8/10, 15/10, 8/10, 5/10


Been a real cardio slacker, doing my weight training later at night and not getting up in the AM...need to find a way to fit it in!

Monday, 10/27/08

Chest and Arms B2
Incline DB Press: 33/12, 42/10, 50/6,6,6
Flat BP: 65/12, 85/10, 100/10,8
Incline Flys: 35/10,10,10
cable curls: 30/10,10,10 ss/w
lying bar ext: 35/10,10,10
incline DB curls: 20/10,10,10
rope pressdown: 40/8,8,8


If I work out later at night, am I still supposed to have a big carb meal afterwards?

Sunday, 10/26/08

Friday morning I went for a walk/run at the park and when I was done started to feel weird. Thought its just because I haven't been keeping up with my running, but in a few hours I realized it was a stupid bug. So didn't get my leg workout in until today. This morning went for another walk/run and I still suck. I hate how fast I regress! I am going to really make an effort to run 3 times a week.
Anyway, here's the leg workout:

Leg ext: 50/12, 75/10, 122.5/6,6,6
Front squats: 65/12, 95/10, 115/8,8
DB Squats: 50/10 x 4
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10 x 2

Thursday, 10/23/08

Back and Delts B1

Lat pulldown palms in: 50/12, 70/10, 90/6, 100/5,5
T-bar rows: 70/10, 75/10,10, 80/8
DB Deads: 50/10,10,10
Push Press: 45/12, 65/10, 85/8,8
Lateral Raises: 5/10, 8/10, 15/10, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10

Wednesday, 10/22/08

yesterday was cardio only-intervals on the elliptical...

Today was Chest/Arms B1

Incline DB Press: 35/12, 42/10, 47/6, 50/5,5 YAY!! Never got 50 before!!!
Flat BP: 65/12, 85/10, 95/10, 8
Incline Flys: 35/10,10,10
cable curls: 25/10, 30/10,10 ss/w
lying bar ext: 20/10, 30/10,10
Incline DB curls: 20/10,10,8 ss/w
rope pressdown: 30/10,10,10

Monday, 10/20/08

AM-
Step aerobics: 35 min, 130AHR, 206 cals

PM-
Legs B1
leg ext: 50/12, 75/10, 125/6,5,5
DB squat: 47/10,10, 50/10,10
Front squat: 65/12, 95/10, 105/10,10
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10,10

Saturday 10/18/08 and Sunday 10/19/08

Found a new form of cardio: chasing my boy around the neighborhood while he rides his bike!
Saturday did about 1.5 hours and today did another hour...fast walk with some slow jogs.

Yesterday was off from weights and today was Back and Delts A3
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10

Didn't make any jumps in weight this workout, but it felt better. Going to miss the "A" workouts, they are my favorite. Do feel like I need a change though.

Weight today was 133.4 and waist is 28"

Friday, 10/17/08

AM-
Step Aerobics: 45 min, 124AHR, 219 Cals

PM-
Chest/Arms A3
Incline BP: 45/16, 75/12, 95/8, 105/5,5
Flat DB press: 35/12, 44/10, 47/10,8
Chest dips: 5,5,4
BB curl: 45/10, 55/10,10 ss/w
Tricep pressdown: 40/10, 45/10,10
Alt Hammer curl: 24/10, 26/10,10 ss/w
DB Ext: 24/10,26/10,10

Thursday, 10/16/08

AM-
Elliptical: 25 min, 15 intervals, 153AHR, 184 Cals

PM-
Legs A3
BB Squat: 45/16, 95/12, 135/10, 155/8, 175/5,5
Leg Ext: 75/10, 100/10, 110/8,8
Hack Squat: 50/10,10,10
Leg Curl: 45/12, 50/10, 60/8,6,6
Incline Lunge: 45/10,10,10

Wednesday, 10/15/08

Back and Delts A2
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10


Is it ok if I do 3 interval days, and 2 steadys for cardio?

Tuesday, 10/14/08

Cardio only today:
Elliptical Intervals-25 min total, 15X15/45, 148 AHR, 173 cals burned.

Monday, 10/13/08

Major funk over the weekend...over it now though!

This morning walk/jog: 30 min, 139AHR, 206 cals.

PM workout:
chest/arms A2
Incline bp: 45/16, 65/12, 100/6,6,6
Flat DB bp: 35/12, 44/10, 47/8,8
Chest Dips: 3,4,3
BB curl: 45/10, 55/10,10 ss/w
tri pressdown: 40/10, 45/10,10
DB curl: 24/10,10,10 ss/w
db ext: 24/10,10,10

I have been doing the dips assisted with my feet up, and today decided to just try doing them unassisted, darn are they hard!
The curls were great though, my arms were super pumped afterwards love it!!

Friday, 10/10/08

cardio: brisk 40 min walk, didn't track HR or cals, just walked.

Legs A2
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/6,5
Leg ext: 75/10, 100/10,10,10
BB Hack Squat: 45/10,10,10
Lying leg curl: 40/12, 50/10, 60/6,6,5
Incline lunge: 45/10,10,10

wasn't sure how this workout was going to feel after doing deads yesterday, but it was pretty good! I am so happy to be getting strong again. When I do this workout again on Weds, what should I shoot for on the squats? I'm so bad at figuring that.

Thursday, 10/9/08

8:30AM
elliptical: 15 intervals, 25 min 154 AHR, 180 cals

5:00PM
Back and Delts A
Lat pulldown (wg) 50/12, 70/10, 90/6,6,5
Deadlift: 95/12, 115/12, 135/10, 175/8,8,8
1 arm row: 35/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB Shrugs: 47/10,10,10,10

Got some new motivation today, one of my girlfriends is giving me a ton of her jeans that don't fit her anymore and they are probably going to be about an inch too small in the waist, so my "body" goal is going to be to fit them!

Tuesday 10/7 and Wednesday 10/8/08

Tuesday:
Ellitical: 15 intervals, 148 AHR, 173 cals 25 min

Wednesday:
Chest/Arms A
Incline BB press: 45/16, 65/12, 95/6, 100/6, 5
Flat DB Press: 35/12, 44/10, 10, 10
dips: 10, 10,10
BB Curls: 45/10, 55/9,9
ss/w tricep pressdown: 40/10,10,10
Hammer curls: 24/10,10,10
DB overhead ext: 24/10,10,10

Monday, 10/6/08

4:00 PM
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/5,5
Leg Ext: 50/12, 75/10, 100/8,8
Hack squat: 45/10,10,10
leg curls: 25/12, 40/10, 50/8, 8
Incline lunge: 45/10, 10, 10

I was really happy with the 170! It was hard but I got it!

Sunday 10/5/08

8:15AM
5k Race! 28:25, 180 AHR, 232 cals


5PM
Rack Pullups: 10,10,10,10
Bent over BB Row: 45/15, 65/12, 95/10, 100/10, 115/8,8
Lat pulldown w/rope: 50/10, 10, 60/10,10
front raise: 24/10,10,10,10 ss/w
seated lide lateral: 10/10,10,10,10
bb shrugs: 115/12, 135/10,10,10

Saturday 10/4/08

8:00AM
Elliptical-15 Intervals 15/45, 25 min total, 158AHR, 183 cals

Ok before I post this horrible report, I just want to say that it frustrates me to no end how fast I gain and how slow I lose!!!! UGH, I wasn't even terrible, basically sticking to my usual food, not eating hamburgers and pizza everyday sheesh! I guess its back to weighing every morsel I put in my mouth and logging on fitday again :(

Anyway:
weight: 131.6
waist: 27"
pics:

Friday, 10/3/08

9:30AM-cardio
Jog/walk, 35 min, 148AHR, 225 cals

4:00PM-Chest/Arms
Incline Fly: 28/12, 37/6,6,6,6
Flat BP: 65/12, 85/10, 95/10, 10, 10
Slight incline DB press: 37/12, 42/10, 45/10,10
Close grip curl: 45/10,10,10
Close grip BP: 70/10, 10,10
1 arm preacher curl: 20/10, 10, 10
1 arm pressdown: 15/10,10,10

Back on Zap today! Love that stuff!

Thursday, 10/2/08

5:00 PM
Legs
DB Step ups: 28/12, 37/10, 44/6,6,6
BB Squat: 115/10, 135/10, 155/10, 10
DB Sumo Squat: 53/10, 56/10, 10
Walking lunge: 45/10, 10, 10
DB SLDL: 42/12, 50/10, 10, 10

Wow! Really strong today. This was the last leg day on the C workouts and I'm excited to see how high I can go when I'm doing the 6-rep sets of BB squats on the A workouts.

oops

posted in wrong blog! :)

Tuesday, 9/30/08

Last post on this blog for a while :( Will keep posting on the board though!

Today was just interval cardio:
Elliptical 15 intervals, 25 min total, 148 AHR, 170 cals

Monday, 9/29/08

5PM-chest and arms
Incline Fly: 26/12, 33/10, 37/6, 6
Flat bench: 65/12, 85/10, 95/8,8
Slight incline DB Press: 33/12, 37/10, 45/10,8
close grip curl: 45/10,10,10 ss/w
close grip BP: 65/10,10,10
1 arm preacher: 17/10,10, 20/10
1 arm tri pressdown: 15/10,10, 20/10

Sunday, 9/28/08

Today was Leg day:

DB Step ups: 28/12, 33/10, 37/6, 42/6,6
BB Squats: 95/10, 115/10, 150/10,10
DB Sumo Squats: 47/12, 52/10,10,10
BB Walking lunge: 40/10,10,10
DB SLDL: 37/12, 47/10, 50/10,10

added the DB sumo squats.

Saturday-9/27/08

Cardio-5K Race


See the board for details!

Friday, 9/26/08

5:00PM-Back/Delts

Pullups(did these as rack chins/pullups with a bar across my legs): 20/10,10,10,10
BB Row: 45/20, 65/12, 95/10,10
Lat pulldown w/rope: 40/10,10, 50/10
Front raise (db alt) 24/10,10,10 ss/w
seated side lateral: 10/10,10,10
bar shrugs: 95/12, 115/10,10,10

Thursday, 9/25/08

5:00AM-Cardio
Elliptical: 15 intervals 15/45, 154AHR, 181 Cals

4:30PM-Chest/Arms
Incline Fly: 24/12, 28/10, 35/6,6
BB Press: 65/12, 85/10, 90/10, 10
Slight incline db press: 33/12, 37/10, 44/8, 8
close grip curl: 40/10,10,10 ss/w
close grip press: 65/10,10,10
1 arm preacher curl:15/10, 10, 17/10 ss/w
1 arm tricep press: 15/10, 10,10

Wednesday, 9/24/08

2PM-Legs
DB Step ups: 24/12, 33/10, 37/6,6,6
BB Squat: 95/10, 115/10, 135/10, 150/8
Walking lunge: (BB) 40/10,10,10
DB SLDL: 37/12, 42/12, 47/10, 50/10

Wow, this workout didn't seem like much on paper, but my legs are screaming right now!

Monday, 9/22/08

5AM-cardio
step aerobics: 45 min, 125 AHR, 233 Cals

5PM-back and delts
Lat pull/palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 75/10,10,8
DB Deads: 47/10,10,10
Push press: 45/12, 65/10, 85/10,8
lateral raises up/down:
1. 5/10, 8/10, 15/10, 8/10, 5/10
2. 5/10, 8/10, 15/8, 8/10, 5/10
3. 5/10, 8/10, 15/8, 8/8, 5/10

Sunday, 9/21/08

5:00PM
Chest/Arms

Incline DB Press: 28/12, 37/10, 47/6,6,6
Flat BP: 65/12, 85/10, 90/10, 8
Incline Fly: 35/12,10,10
Cable curl: 25/10, 30/10, 10 ss/w
Bar Ext: 30/10, 40/10,10
Incline DB curl: 17/10, 20/9,9 ss/w
rope press: 30/10, 10,10

AWESOME workout today! I had really good focus and intensity...plus I got new mirrors for my garage!! We didn't hang them yet because I really need to paint, but it makes the space seem so much bigger! LOVE it!! The best part was the total cost of all three: $13!!!

Friday, 9/19/08

1:00pm-cardio
Run: 35 min, 130 AHR, 180 cals burned

5:00PM-Legs
Leg ext: 50/12, 75/10, 120/6,6,6
DB Squats: 44/10, 47/10, 50/8,8
Front Squats: 45/15, 95/12,12,12
SLDL: 95/12, 115/12, 120/10,10

And yes, I had my angry music blasting the whole time! :)

Tuesday 9/16/08 and Wednesday 9/17/08

Tuesday
5AM-Cardio intervals
Elliptical: 25 min total, 15 @15/45, 152AHR, 171 cals burned

Wednesday
1:00PM Cardio
Run, 29 min, 164 AHR, 235 cals burned.
5:00PM Back/Delts
Lat pulldown palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 10, 75/9,8
DB deads:44/12, 47/10, 10
Push Press: 45/12, 65/10, 85/8,8
laterals up and down the rack: 5/10, 8/10, 15/10, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8

Monday, 9/15/08

6:00Pm
Incline DB Press: 28/15, 37/10, 44/6,6,6
Flat BP: 65/12, 75/10, 85/10, 90/10
Incline Fly: 35/10,10,10

cable curl: 25/10,10,10 ss/w
skullcrushers: 30/10,10, 35/10

Incline DB curls: 17/10,10,10 ss/w
Rope pressdown: 30/10,10,10

Strength is coming back! Feeling GOOD!

Sunday, 9/14/08

6:00PM
Leg extention: 50/12, 75/10, 110/6, 120/6,6
DB Squat: 42/10, 44/10, 10, 47/10
Front Squat: 45/12, 95/10, 105/5, 10
SLDL: 95/12, 115/10, 10,10

Started off really strong and ready to go, but when I got to the front squats, I couldn't get the grip right, it kept slipping off, digging into my shoulders etc. I don't know what happened with that third set, I just couldn't do it! Forced myself to do the 4th set, but it was hard. Was pissed off because the last time I was doing these a few months ago I was really getting good at them.

Saturday, 9/13/08

Day off from lifting and I am SORE all over! It feels great :)

7:30PM-Cardio
Elliptical: 30 min, 151 AHR, 206 cals

Friday, 9/12/08

5:00AM
Cardio
Step Aerobics 45 min, 132 AHR, 242 cals burned

6PM
Back and Delts
Lat Pulldown-palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 50/12, 60/12, 70/10, 75/8
DB Deads: 44/12, 47/10, 10
Push Press: 45/12, 65/10, 75/10, 80/8
lateral raise-up and down the rack:
1. 5/10, 8/10, 15/8, 8/8, 5/10
2. 5/10, 8/10, 15/8, 8/8, 5/10
3. 5/12, 8/10, 15/8, 8/10, 5/10

Another GREAT workout, and strength seems to be coming back :)

I tried some of the samples I've been getting from James, used VPX Noshotgun and Nosynthasize and liked the them. Are they any good?

Thursday, 9/11/08

Holy crap I am BACK!!! What a great workout I had today, nothing spectacular weight wize but I'll tell you I felt more intensity and motivation than I have had in weeks!!! Really focused on strict form and concentration.

Chest/Arms
Incline press: 28/15, 37/12, 42/8, 44/6,6
flat BP: 65/10, 75/10, 80/10, 85/8
incline fly: 33/12, 12, 12
cable curl: 20/10, 25/10, 25/10 ss/w
lying bar ext: 20/10, 30/10, 10
Incline db curl: 15/10, 17/10,10 ss/w
rope press: 25/10, 30/10, 10

Tuesday, 9/9/08 & Wednesday, 9/10/08

Tuesday, 9/9/08: off

Wednesday, 9/10/08:
1:00PM-cardio
5k practice run: 29:22 min, 164 AHR, 232 cals

6:30PM-Legs
Leg Ext: 50/12, 75/10, 100/6,6,6
DB Squats: 35/12, 42/10,10,10
Front Squat: 45/12, 95/10, 105/8,8
SLDL: 95/12, 115/10,10,10

OK, so I'm feeling weak-I'm using weights that I used back in March is that normal? Could it be because I'm not using the Vaso anymore? How long should I wait before using it again? Then with the weight, I am so confused! I am still at 125, should I be trying to just stay the same weight or lose?

Monday, 9/8/08

5:00AM-Cardio
Ellitpical: 25 min total, 15 intervals 15/45, 151AHR, 175 cals burned.

6:00PM-Back and Delts
Lat pulldown (wide): 50/12, 70/10, 85/6,6,6
Regular Deads: 95/12, 115/10, 165/10,8,8
1 arm db row: 35/10,10,10
lateral raises: 15/12, 17/10,10,10
DB shrug: 44/10,10,10,10

Sunday, 9/7/08

Went for a nice long 2 hour hike today with the family. It was really beautiful!

5:00PM-Chest/Arms
Midbar Press: 45/15, 65/12, 85/8, 95/6,6,6
Flat DB Press: 33/10, 44/8,8,8
Chest Dips: 8,8,8
EZ bar curls: 40/10, 50/10,10 ss/w
Tri pressdown: 35/10, 40/10,10
alt hammer curls: 24/10,10,10 ss/w
overhead DB ext: 24/10,10,10

2nd workout without Zap or Vaso, not too bad.

Saturday, 9/6/08

10:30AM-Legs and abs
BB Squat: 45/15, 95/12, 115/8, 145/6, 150/6,6
Leg Ext: 60/10, 100/8,8,8
Hack Squat: 48/10,10,10-used the ball and DB's weight is the two DBs
Leg curl: 35/12, 45/10, 55/6,6,6
Cable crunch: 40/12, 12, 12
ss/w reverse crunch: 12,12,12

Friday, 9/5/08

Cardio only today!

10:00AM
5K practice run: 29:28 min, 163 AHR, 231 Cals


WOW feeling really weird today...both of my kids are in school full-time now! First time I've had this much freedom in ELEVEN years! Happy about that, but sad cause my babies are growing up, you know how it goes LOL!
Did your daughter start Kindergarten this year?

Thursday, 9/4/08

GREAT day so far! Loved the two classes I started today, hope the next three go as well!!

I tried rack deadlifts for the first time ever. I expected them to be "easier" than regular deadlifts but they weren't. I kept the weight lower than I did last time on the regulars deads just to make sure I had good form. What do you think of them compared to regular ones? I REALLY felt it in my back in a good way. I set the start position at about 2 inches below my knees, is that right?

Back and delts-5:00PM
Lat pulldown: 50/12, 70/10, 85/6, 85/5
Rack Deadlift: 115/10, 165/8,8,8,8
DB 1 arm Row: 33/10,10,10
Lateral Raises: 15/12, 17/10,10,10
DB Shrugs: 42/10,10,10,10

Wednesday 9/3/08

Cardio only today
6:00AM
Elliptical:25 min total, 15 intervals x 15/45, 5 min warm/cool, 154AHR, 225 cals


STILL struggling with food here and there. Tomorrow I start classes so I'm banking on the fact that a new busy routine/schedule will keep me in line!

The biggest problem I'm having is trying to figure out how to feel like I'm not dieting, but then at the same time not eat 10 chocolate chip cookies. I think it is so much easier with that show date hanging in front of me to stay on track. Now I feel like I'm in a limbo mode, I want to gain muscle, but I can't gain to much weight. Lets see how it goes the next few days with school starting and all.

I'm going to try to start a club on campus for students and faculty to promote female bodybuilding. I know I would love to see a bigger turnout at the shows for fbbs, so maybe I can do a little something to help it along! If you have any suggestions for me I'd appreciate it! Of course I'll be pointing anyone interested in your direction for training!!

Tuesday, 9/2/08

6:00AM-Cardio
Elliptical, 35 min, 145 AHR, 225 cals

5:00PM-Chest/Arms
Incline BB Press: 45/15, 55/12, 75/8, 95/6,6,6
Flat DB Press: 33/10, 42/8,8,8
Chest Dips: 8,8,8
BB curl: 45/10,10,10 ss/w
tricep pressdown: 35/10,10,10
DB hammer curls: 24/10,10,10 ss/w
Tri DB ext: 24/10,10,10

Monday 9/1/08

5:00PM
Legs and Abs
BB Squats: 45/15, 95/12, 115/8, 135/6, 145/6,6, 150/6
Leg Ext: 60/10, 100/8,8,8
Hack Squats: 45/10,10,10
Leg curls: 35/10, 45/10, 55, 6,6,6
pulley Crunch: 40/12,12,12
reverse crunch: 12,12,12

Was worried because my legs were still so sore from the run yesterday, but this workout actually felt good! I was mostly worried about the bb squats, but they were fine, the stupid hack squats had me screaming though!

Weekly Progress

So I've decided that I am going to continue with the weekly updates to keep me from losing too much control with my eating. After the show I ate everything and anything that wasn't nailed down until Tuesday night. When I woke up Wednesday I was done, really feel like I got it all out of my system and started back to clean eating. I'm so not sure what is supposed to happen with my weight now. I know we said no higher than 125-130 but this morning I am alreay 125.4!!! So is this still bloat from the 3 day feast? Should I try to "lose" it? Anyway, that is the weight, and here are the measurements:
Chest: 34"
Waist: 26"
Belly: 28"
hips: 34"
thigh: 19"
arm: 11.5" (would it be impossible for me to someday have 14" arms to match my calves?)
calf: 14"



 
 
 

Saturday, 8/30/08

Trying to get into the swing of these workouts again. I think I got a little too eager with the deadlifts, only got 6 reps on the last set, but it felt good! I made out my plan for September and I'll be lifting 2 on 1 off, 1 on, 1 off repeat. It works out to lifting 4 days a week. Is that right/OK? Anyway, here is today's workout!

5:00PM
Back and Delts
Lat pulldown: 45/12, 50/12, 80/6,6,6,6
Deadlift: 95/12, 115/10, 175/10,8,6
1 Arm DB row: 28/12, 12,12
lateral raise: 10/12, 15/10,10,10
DB shrug: 28/10, 37/10,10,10

Friday, 8/29/08

Cardio only today
Did my 5k practice run again and...took 2 whole minutes off my time!
Did it in 28:41 then walked for a while to cool down for a total of 42 minutes, 154AHR, 306 cals burned.

TGIF!
Oh and I stated my training log at the forum :)

Thursday, 8/28/08

5:00PM-Chest/Arms
Incline BB Press: 45/12, 55/10, 75/8, 85/6, 95/6,6
Flat DB press: 33/10, 37/8,8,8
Chest dips: 8,8,8
EZbar curls: 40/10,10,10 ss/w
Tricep pressdown: 30/10,10,10
DB curls: 20/10,10,10 ss/w
DB ext: 28/10,10,10

Felt weird not doing cardio this morning. Legs are so sore today!

Wednesday, 8/27/08

Finally back on track!

6:00AM Cardio
Elliptical: 15 intervals 15/45 30 min total, 153 AHR, 203 cals burned.

5PM-legs/abs
BB Squat: 45/15, 85/12, 115/8, 135/5, 145/5,5
Leg ext: 60/12, 95/8,8,8
BB hack squat: 45/10,10,10
Leg curl: 35/12, 45/10, 55/6,6,6
cable crunch 30/12,12,12
reverse crunch: 12,12,12

Wow, can't beleive how hard this workout was! It feels like when I first started working out! I am going to be hurting tomorrow!

Not sure about what I'm supposed to be doing for cardio (how much) but since it took me three days to get on track with my eating I figured it wouldn't hurt to throw the intervals in. Funny how they aren't so bad anymore!

Monday, 8/25/08

What a difference a day makes. I feel GREAT today. Yesterday I lounged around and did nothing but eat and nap. It was actually pretty gross, but I did drink almost 2 gallons of water so I think that helped. Today I am actually CRAVING my good clean food so I'm right back on my plan. I wasn't sure what to do about diet, so I went back to the original plan of 150g pro, 120g or 80g carb depending on training and 35g fat. Is this where I should be?

I also got up this morning and ran 3 miles. I forgot that I entered a 5k on the 31st! So I'll probably run a few times this week. It didn't feel to bad at all, but I was a little slow. 31:30. Tomorrow I hit my gym again! YAY! I can't wait!!

Oh and guess what!? My husband was so proud of me that he wants to fix up my gym a little bit! Just basically clean it out more and repaint but it means so much to me!!! I am excited.

Sunday 8/24/08

ahhhhh today's agenda:
Parking my blotchy tanned butt on the couch with my feet up and a big giant bottle of water next to me.

Every once in a while I start to panic...ok what do I do tomorrow!?!

Any suggestions my wise leader?

LOL-loopy today excuse me :)

Thursday, 8/21/08

7:30AM-Got it all done in one shot this morning!
Elliptical: 20 min, 130AHR, 102 cals

Flat fly: 20/15, 15, 15, 15
DB Row: 20/15, 15, 15, 15
1 arm side lateral: 8/12, 12, 12, 12
concentration curl: 8/15, 15, 15, 15
1 arm pressdown: 10/15, 15, 15, 15
ab crunch: 25/15, 20, 20 20


Poly is done. More protan tonight. Starting to stress slightly. Today I feel like I don't look as good as I have looked this week, is that normal/right? Weight was down to 119.4 this morning! Do you want to see the pics today and tomorrow or just compare them after Saturday?

Here are the ones I took a little while ago:

Wednesday, 8/20/08

1/2 way there!
6:30AM-Cardio
Elliptical: 20 min, 148 ahr, 125 cals
Easy shmeazy!

4:30PM-Chest/delts/triceps
Incline DB Press: 20/20, 24/16,16
flat BB press: 50/20, 65/15,15
Mid Fly: 15/20, 20/15,15
Standing DB Press: 10/20, 15/20,20
lateral raises: 8/20, 10/15, 15
Tricep pressdown: 20/20, 25/16, 16
db Ext: 15/20, 20/16,16

Tuesday, 8/18/08

6AM-Cardio
Elliptical: 30 min, 147AHR, 194 cals

5PM-Back and Biceps
Lat pulldown: 50/20, 60/15,15
1 arm DB row: 24/20, 28/15,15
seated cable row: 60/16, 16,16
pullover ss w/ db shrugs: 24/20,20
incline db curl: 10/20, 15/15,15
ez bar curls: 20/20,20,20

Monday, 8/18/08

6AM-Cardio
Elliptical: 5 min warm up, 15 intervals 15/45, 20 min cooldown, 40 min total, 158 AHR, 252 cals

4PM-Legs
Leg ext: 50/20, 60/15,15
Leg curl: 25/20, 30/20,15
DB Squat narrow stance: 26/20, 33/15,15
DB SLDL: 28/20, 33/16,16
DB Sumo squat: 33/20, 37/16,16
DB calf raise: 37/20, 47/20,20

Ahhh I feel so good! Really on a high. Funny thing though, I have been so worried about my loose/saggy belly that I got a big shock today when I was practicing my back poses and checked out a mirror and saw that I have huge chunks of fat on my butt!! LOL, I know there is nothing to do about it now, so I'm not going to think about it. I think if I hold my legs a certain way it doesn't look so bad, so I'll have to keep practicing.

Sunday, 8/17/08

8:00AM-Cardio
Elliptical: 5 min warm up, 20 intervals 15/45
Bike: 20 min cooldown
45 min total, 147AHR, 282 cals

Well I think that is the last time I do 20 intervals until next year!! Yay!
See ya this afternoon!

Saturday, 8/16/08

10AM-Cardio
Elliptical: 5 min warm up, 20 intervals 15/45, 20 min cool down, 45 min total: 146 AHR, 284 cals


I can't believe its a week away! So excited I can hardly think straight!

Friday, 8/15/08

6AM-Cardio
Elliptical/Bike combo: 45 min, 139AHR, 242 cals burned

6PM-Delts and Biceps
Lateral raises: 10/12,12, 15/8, 20/6,6,6 17/15
push press: 55/10, 75/8,8,8
front raise (ez-bar): 30/10,10,10
incline db curls: 15/12, 17/10, 20/8,8
cable curls: 25/10,10,10


Quick question about tomorrow and Sunday's cardio, 20 min high intenstiy/20 min cooldown, the 20 min high isn't 20 intervals, just go full out for 20 min and then back down for 20?

Thursday, 8/14/08

6AM-Cardio
Elliptical: 20 intervals 15/45, 30 min total, 152AHR, 203 cals burned.

5:00PM-Back/Hams/Abs
Lat pulldown Palms in: 50/12,12, 70/8, 90/6,6,6 80/11
DB deads: 42/10, 47/8,8,8
Tbar row: 60/10,10,10
Leg curls: 30/12, 40/10, 50/8,8
cable pull throughs: 50/10,10,10
9 sets of abs

Plan for next week looks good. Some of it resembles what I did last year but mostly it is a lot different, so I'm excited to see how it goes! Feeling good, except my sister (who is not into bodybuilding at all) watched me practice my routine and asked "why my don't legs don't look as good as my arms" :( Waaaaaaa LOL!

Wednesday, 8/13/08

6:00AM-Cardio
Had a better bike ride this morning:) 45 min, 139AHR, 242 cals burned.

4:30PM-Chest and Triceps
Flat DB press: 33/12,12, 37/8, 42/6,6,6, 35/15
Midbar press: 70/10, 80/8,8,8
Incline fly: 33/10,10,10
tricep pressdown: 30/12, 40/10, 50/8,8
bench dips: 50/10,10,10


Felt like I looked really "smooshy" or flabby this morning, but after my preworkout carbs felt a lot tighter. Don't know if you need to know stuff like that but it was a very noticeable difference.

Tuesday, 8/12/08

6:00AM-Cardio
Elliptical: 20 intervals 15/45, 30 min total, 154AHR, 202 Cals burned

4:00PM-Quads and Abs
DB Squat: 37/12,12, 47/8, 53/6,6,6 35/20
Leg Ext: 60/10, 100/8,8
DB Sumo Squat: 42/12, 48/10,10
BB Walking Lunge: 40/10,10
9 sets abs

Monday 8/11/08

6AM-cardio
Bike, 45 min, 129 AHR, 222 cals burned

4:30PM-Delts/Biceps
upright row: 45/12,12, 50/8, 55/6,6,6, 45/20
standing DB press: 26/10, 35/8,8,8
front raise: 20/10,10,10
1 arm cable curl: 5/12, 7.5/8, 10/8,8
preacher curl: 45/10,10,10

Hated hated hated riding the bike this morning! LOL, don't know why but it was so hard, I was huffing and puffing, but my stupid heart rate would not go up, so I didn't burn as many cals as running or the elliptical! Oh well! I'll try again on Wednesday and see how it goes before I give up on it!

Sunday, 8/10/08 Weekly update

Pretty big changes this week!
Got the abs to show a little bit without the flash :) This is also the new suit.

Measurement	Last week	This Week
Weight	122.6	120.4
Arm	10.5	10.5
Chest	33	33
Waist	26	25.75
Belly	27	26.5
Hips	34	33.25
Thigh	17.5	17.5
Calf	14.25	14

Pics:

Saturday, 8/9/08

8:30AM-Cardio
Elliptical: 20 intervals 15/45, 30 min total, 198 cals burned

3:30PM-Back, Hams and abs
Lat pulldown: 50/12,12, 70/8, 80/6,6,6, 65/16
Seated row: 70/10, 90/8,8,8
Rope pulldown: 25/10,10,10
SLDL: 95/12, 115/10, 125/8,8
Leg curl: 40/10,10,10


Still feeling good! Tired, but good! Loose skin on my belly is definitely shrinking yahooo! I also met up with an old friend yesterday who gave me her posing suit, the bottoms have a straight cut across the top instead of a V cut which seems to look better. So I'm feeling a little more confident :)

Friday, 08/08/08!

6AM-cardio
45 min run, 142AHR, 272 cals burned.
Starting next week I'm going to switch my steady cardio from running to riding my bike.

Ok, here is the stupid question of the day LOL, if I can see my abs in my bedroom mirror, there is a good chance I will have them on stage, is this true or false? The reason I ask is because in other places like my living room, or in pictures you don't see them.
Oh and I think I'm going to hit the tanning bed a couple of times too since I got a coupon in the mail today, how many days from the show should I stop?
Am I driving you crazy yet????

Thursday, 8/7/08

6AM-Cardio
Elliptical: 20 intervals, 15/45, 150 AHR, 198 Cals burned.

4PM-Chest/Triceps/Abs
Flat BB press: 45/15, 65/12, 85/8, 95/6,6,6 70/20
Incline DB Press: 37/10, 42/8,8,8
uneven pushups: 10 each side x 3
DB ext: 24/10,10, 33/8,8
Tricep pressdown: 35/10,10,10
6 sets abs

Wednesday, 8/6/08

6:00AM-cardio
wanted to try out my bike ride today, need to find a more even path, the uphills were a nice challenge, but downhill my heart rate fell too much even on a high gear. Anyway, 45 min total, 139 AHR, 254 cals burned.

4PM-Quads
Leg ext: 50/12,12, 75/8, 120/6,6,6, 80/16
Front squat: 95/10, 120/8,8
DB Squat: 47/12, 53/10,10
Bar step lunge: 60/10,10

Oh yeah! Strong today!

Tuesday, 8/5/08

6:00AM-cardio
Elliptical: 20 intervals 15/45, 30 min total, 153AHR, 206 cals

4:00PM-Delts/Biceps/Abs
Upright rows: 45/12, 12, 50/8, 55/6,6,6, 45/20
DB Press: 26/10, 35/8,8,8
DB front raise: 20/10,10,10
1 arm cable curls: 5/12, 10/10, 10,10 (I was pissed off because I couldn't do the 12.5 for 8 at all)
Preacher curl: 40/12,12,12
12 sets abs

Ok you are going to get sooo sick of hearing me complain now ---sorry!!! So not really a complaint, but I've noticed all of a sudden that I get really bloated after I eat carbs (oats/sweet potatoes) is this normal/OK? It goes away, but its just something that I just noticed happening for the first time this week. on the other hand my upper abs are super tight I guess in a good way all the time now, maybe that is why I notice it?
I guess its like you said "new territroy" Don't laugh at me LOL

Monday, 8/4/08

6:00AM Cardio
Run: 45 min, 149 AHR, 294 cals burned

4:00PM-Back and Hams
Lat pulldown: 50/12,12, 70/8, 80/6,6,6 65/15
seated cable row: 70/10, 90/8,8,8
rope pulldown: 25/10,10, 10
SLDL: 95/12, 115/10, 125/8,8
lying leg curl: 40/10,10,10

Oh man, the ups and downs are really bad now! I wish I wasn't so darn squishy in my lower abs though! Other than that I am feeling pretty tight everywhere else. After my preworkout carbs today (35g) I felt bloated but really tight like my skin was going to burst.

Sunday 8/3/08

Elliptical 20 intervals 15/45, 30 min total 161AHR, 224 cals burned.

Whew! These felt great, I have been doing my cardio first thing in the morning with no food, and this was with 2 meals in me. Lots more energy!

Sunday 8/3/08 Weekly update

3 weeks to go!!! So I'm trying to see how I look to report, but I'm not sure what I'm really looking for. I noticed that this morning everything looks average? No veins, I have abs in my bedroom mirror but not in the pictures. Today is a low day with no workouts, so I'll let you know tonight if there is any difference.

Measurement	Last week	This Week
Weight	123.6	122.6
Arm	10.5	10.5
Chest	33.5	33
Waist	26	26
Belly	27.0	27.0
Hips	34	33.75
Thigh	17.5	17.5
Calf	14.25	14.25

Pics:

Saturday, 8/2/08

6AM-Cardio
Elliptical: 19 intervals 15/45, 150AHR, 200 cals burned

4PM-Chest/Triceps
flat BB press: 45/15, 65/12, 95/6,6,6, 75/20
Incline DB Press palms in: 37/10, 44/8,6,8 lost it on that second set!
uneven push ups: 10 each side x 3
DB ext: 24/10,10, 33/8,8
Tri pressdown: 35/10,10,10

Friday, 8/1/08

Thanks for calming me down yesterday! I agree, I've improved over last year for sure---THANK YOU SO MUCH!!!! I've got my calendar made and I am actually looking forward to switching to bike riding instead of running soon. (hmmm maybe I should throw some laps at the pool in and train for a tri next!)
I'm going to keep HIIT on the elliptical though, that is OK right?

Today is just steady cardio and I ran...
45 min, 153AHR, 311 cals.

TGIF!

Thursday, 7/31/08

6:00am-cardio and abs
Elliptical: 19 intervals 15/45, 30 min total, 153AHR, 206 cals burned
abs:15 sets

5:00pm-Quads
Leg ext: 50/12,12, 75/10, 115/6,6,6 80/14
Front squat: 95/10, 115/8,8
DB Squat: 47/12, 53/10,10
Bar step lunge: 60/10,10

couple of questions today :)
1. my shoulders are sore from my workout yesterday and I noticed when I was doing my posing practice it really hurts when I do the lat spread, is that ok/normal?

2. Will I keep doing my normal rotation of workouts until the last week(before peak week)? I want to make up my August calendar.

3. I've been reading that some people stop running becasue it's not good for quads, what do you think? I've been running 3 days a week now. Also, on my steady state cardio days where I go for 45 minutes, my average heart rate is around 150-155, is that OK?

4. Some people say lots happen the last 2-3 weeks, but I didn't find that to happen last time for me, do you think this time will be different? (yeah, I'm starting to get into that freakout mode where I don't think I'm going to be ready!) Last year, at this time I was on a lot less carbs/fat and calories and your way seems to be working a whole lot better so far.

Thanks Joe!!

Wednesday, 7/30/08

6:00AM-cardio
run: 45 min, 155AHR, 314 Cals burned

4:30-Delts and Biceps
upright rows: 45/12,12, 50/8, 55/6,6,6 45/15
standing DB press: 26/10, 35/8,8,8
alt front raises: 20/10,10,10
1 arm cable curl: 5/12, 10/10, 12.5/8,8
preacher curl: 40/10,10,10

Feeling much better today (energy and mood). Ordered my tan stuff, getting really excited now!

Tuesday, 7/29/08

5:30AM-cardio/abs
Elliptical-19 intervals 15/45, 30 min total, 154 AHR, 207cals
Abs-15 sets

4:30PM-Back and hams
Lat pulldown: 50/12,12, 70/8, 80/6,6,6, 60/20
seated row: 70/10, 90/8,8,8
rope pulldown: 25/10,10,10 (did these with straight arm)
SLDL: 95/12, 115/10, 125/8,8
lying leg curl: 30/10,35/10,10

The lat pulldowns felt soooo hard even though I've done heavier weight in the past. Noticed I am pretty worn out and cranky lately. Is that normal or too early? Have been really busy with family stuff lately though, so maybe that is why.

Monday, 7/28/08

5:30AM-Cardio
Run: 45 min, 145 AHR, 282 cals burned.

4:30PM-Chest and Tri
flat bench: 45/15, 65/12, 85/8, 95/6,6,6 75/18
incline db press palms in: 33/12, 42/8,8,8
uneven pushups: 10 each side x 3 sets
DB Ext: 24/10,10, 33/8,8
Tricep pressdown: 30/10, 35/10,10

Totally exhausted today, had to drive my daughters friend home to the Poconos, 5.5 hours in the car ugh!

Can't really tell if I see a difference between morning and night, but I am definitely seeing a difference in teh way I look day to day.

Sunday, 7/27/08-update

Scale moving painfully slow, but waist and "belly" area down another 1/2 inch!

Took pictures outside today and yuck the natural light sure shows alot of extra bumps and lumps LOL!

Measurement	Last week	This Week
Weight	124.2	123.6
Arm	10.5	10.5
Chest	33.75	33.5
Waist	26.5	26
Belly	27.5	27.0
Hips	34	34
Thigh	17.75	17.5
Calf	14.25	14.25

Pics:

Saturday, 7/26/08

Crazy day with my daugther's birthday and her swimming championships, but got it all done!

5:00AM-cardio
Elliptical 17 intervals 15/45, 30 min total, 154AHR, 204 cals

4:30PM-quads and abs
leg ext: 50/12, 12, 75/8, 110/6,6,6, 75/15
front squats: 95/12, 105/8,8
db squats: 47/12, 53/10,10
bar step lunge: 60/10,10
abs: 8 sets

TGIF, 7/25/08

Cardio only today...
Outdoor run (could it be any nicer out!?)
45 min, 146 AHR, 300 calories burned.

Thursday, 7/24/08

6:00am-cardio
Elliptical: 17 intervals 15/45, 30 min total, 155 AHR, 210 cals

5:00PM-Delts/biceps
DB Press: 20/12,12, 28/8, 35/6,6,6 28/14
BB shrugs: 95/10, 135/8,8,8
lateral raise: 20/12,12,10
BB curl: 45/12, 50/10, 60/8,8
seated db curl: 26/10,10,10

Finally broke the 55# on the BB curls!!!

Wednesday, 7/23/08

6:00AM-Cardio
Elliptical: 45 min, 145AHR, 285 cals burned.

5:00PM-Back and Hams
Bend over BB Rows: 65/12,12, 85/8, 110/6,6,6 85/20
lat pulldown: 60/10, 75/8,8,8
1 arm row: 37/10,10,10
DB SLDL: 47/12, 50/10, 53/8,8
glute/ham raise: 10,10,10

30 days! Getting so nervous and excited!!!

Tuesday, 7/22/08

6:30AM-cardio/abs
Elliptical: 17 intervals, 15/45, 30 min total, 150AHR, 200 cals burned.
abs: 8 sets

4:30PM-Chest/Triceps
Incline DB press: 33/12,12, 37/8, 45/6,6,6, 33/20
midbar press: 75/10, 90/8,8,8
dips: 10,10,10
rope pressdown: 30/12, 35/10, 40/8,8
CGBP: 70/10,10,10

Monday, 7/21/08

6:00AM-cardio
Outdoor run: 45 min, 155 AHR, 314 cals

5:00PM-Quads
BB Squat: 45/16,20, 95/20,20,20,20
leg ext: 75/10, 110/8,8
DB squat: 47/12, 53/10,10
Step ups: 35/10,10

OK, so I was dreading doing my squats today with the heavy weight on my back/shoulders so I tried your idea. At first I was upset because it's just my instinct to go heavier each time and not drop weight lower, but oh my god, I was dying do these!! This whole workout kicked my butt.

Sunday, 7/20/08 Weekly Recap

Pretty good progress this week I guess, really happy that the "belly" and hip measurments went down. Weight went down .4 which is better than .2 last week.

Measurement	Last week	This Week
Weight	124.6	124.2
Arm	10.5	10.5
Chest	34.5	33.75
Waist	26.5	26.5
Belly	28	27.5
Hips	34.75	34
Thigh	18	17.75
Calf	14.25	14.25

Pics:

Saturday, 7/19/08

6:30AM-cardio and abs
Elliptical-17 intervals, 15/45, 29 min, 154AHR, 212 cals burned
abs-8 sets

5:00PM-Delts and Biceps
DB Press: 20/12,12, 28/8, 35/6,6,6, 33/10
BB Shrugs: 95/10, 115/8, 135/8,8
lateral raises: 20/10,10,10
BB curl: 45/12, 50/10, 55/8,8
Seated DB curl: 24/10,10,10

Was worried that I wasn't going to have any energy today because it was sooooo hot, but did pretty good! See ya tomorrow!

Friday, 7/18/08

6:00AM-cardio only today
Elliptical, 45 min, 144 AHR, 297 cals

I guess I must be getting a little heavy handed with the salt again because my weight is up 2 pounds even with the slight drop in carbs! I was hoping to see it go down a little. Oh well, I know that it goes up and down, hopefully it will be down for my "official weekly weigh in". Other than that I am doing great with it so far, I don't miss those carbs on the medium days at all.

Thursday, 7/17/08

6:00AM-cardio and abs
Elliptical: 17 intervals 15/45, 29 min, 154AHR, 204 cals
8 sets of abs

5:00PM-back and hams
Bent over rows: 65/12,12, 85/8, 100/6,6,6, 85/12
Lat pull downs: 60/10, 75/8,8,8
1 arm rows: 37/10,10,10
DB SLDL: 47/12, 50/10, 53/8,8
glute ham raise: 10,10,10 didn't fall this time!

Don't know if it's the heat, or from spending all day at the pool with the kids but I'm starting to feel tired. Is this normal at this point, still pushing hard and getting through, but it's taking more effort. LOL.

Wednesday, 7/16/08

6:00AM-Cardio
Outdoor run, 45 min, 141AHR, 282 cals

3:30PM-Chest and tris
Incline DB Press: 33/12,12, 37/8, 44/6,6,6, 37/12
Midbar press: 75/10, 85/8,8,8
chest dips: 10,10,8
rope pressdown: 30/12, 35/10, 40/8,8
close grip bp: 65/10,10,10

Tuesday, 7/15/08

6AM-cardio and abs
Elliptical 17 intervals 15/45, 29 min, 154 AHR, 206 cals
8 sets of abs

4:30PM-Quads
Squats: 115/12, 12, 135/8, 165/6,6,6, 135/12
Leg ext: 75/10, 100/8,8,8
DB Squats: 47/12, 52/10,10
Step ups: 33/10,10

This was one of those days I wish I had someone to workout with to help push me. I was not feeling it today even with Zap and Vaso. On the squats it is getting really hard for me to keep the weight on my back and shoulders, it really hurts and makes it hard for me to concentrate. Is that normal? It feels REALLY heavy and uncomfortable, but I feel like my legs can handle it not my back.

Monday, 7/14/08

5:30AM-cardio
Elliptical, 45 min, 141 AHR, 274 cals

4:00PM-Delts and Biceps
DB press: 20/12,12, 28/8, 33/6,6,6, 28/12
shrugs: 65/10, 85/8,8,8
lateral raises: 20/10,10,10
BB Curls: 45/12, 50/10, 55/8,8
seated curls: 24/10,10,10

Sunday, 7/13/08 Weekly Recap

Not so happy with progress this week, I think I actually look leaner in last weeks pics. I just wish it was consistant! Oh well!

Weight: 124.6 only down .2

Arm 10.5" (down.5)
Chest 34" (up an inch?)
Waist 26.5" (up .5, but I also measure my "belly" at the navel and that is down an inch so I was REALLY happy about that)
Hips 34.75" (down .25)
Thigh 18" (down .5)
Calf 14.25" (up .25)

Pics:

Saturday, 7/12/08

6:30AM-Cardio and abs
Elliptical-17 intervals 15/45, 29 min total, 151 AHR, 197 cals
8 sets of abs

4PM-Back and Hams
Bent over rows: 65/12, 65/12, 75/8, 95/6, 100/6,6, 85/12
Lat pulldown: 50/10, 70/8,8,8
1 arm row: 35/10,10,10
stiff leg DB: 44/12, 47/10, 50/8,8
Glute/ham raise: 10,10,10 did these with my legs under the pads of my pulley machine, holding onto a bar for help. only fell on my face once LOL!

Friday, 7/11/08

6:30AM Cardio only today!
Outside run: 40 min, 145AHR, 259 cals burned

TGIF! Cannot wait until Monday though because the last three weeks have been pretty crazy. First we went on vacation, then had Jim's parents here for the rest of the week and then Jim gave his notice at work on Monday because he got a new job and the old job told him to just leave! So he's been home an extra week. Luckily the new job said he can start a week early...whew.
I'm still stressing a little because the new job pays biweekly and we have been used to weekly. It's going to be about 3 weeks before we get a paycheck plus missing a week :( No new suit for me. Going to have to use that reddish one I take my pics in. Sorry for the rant, just had to get that out!

Thursday, 7/10/08

6:30AM-Cardio and abs
Elliptical: 17 intervals 15/45, 29 min total, 197 cals burned
8 sets of abs

5:00PM-Chest and Triceps
Incline DB Press: 33/12,12, 37/8, 44/6,6,6, 35/12
Midbar Press: 65/10, 75/8, 80/8,8
chest dips: 10,8,8
Rope press: 20/10, 30/10, 35/8,8
close grip BP: 55/10, 65/10,10

Wednesday, 7/9/08

6:30AM-cardio
Elliptical, 37 min, 136AHR, 214 cals burned

3:30 Quads
BB Squat: 115/12, 12, 135/8, 165/6, 170/6,6, 135/12
Leg Ext: 75/10, 100, 8,8
DB Squat: 47/12, 53/10, 10
Step ups: 33/10, 10, 10

Tuesday, 7/8/08

6:30AM-cardio/abs
hill sprints 17@ 15/45, 29 min total, 186 cals burned
8 sets of abs

3:30PM-Delts and biceps
Lateral raises: 10/12,12, 17/8, 24/6,6,6, 20/10
push press: 65/10, 85/8,8,8
front raise: 30/10,10,10
incline db curls: 15/12, 17/10, 20/8,8
cable curls: 25/10, 30/10,10

STRONG again! YAY! picked up the 24# for my lateral raises and thought "no way" but sure enough got good reps too!
Weight was down to 123.6 this morning!

Monday, 7/7/08

6:30Am Cardio
Elliptical, 40 min, 143 AHR, 252 cals

3:30PM Back and Hams
Lat pull palms in: 50/12, 60/12, 75/8, 95/6,6,6 80/10
Deads: 125/10, 165/8,8,8
Tbar row: 60/10,10,10
Leg curls: 30/12, 40/10, 50/8,8
cable pull throughs: 50/10, 55/10, 10

Felt strong again! Went back to 4 Zap and 1 scoop Vaso.

Weekly Recap

Happy with progress this week :)

Weight 124.8 (down 1 pound!)
Measurments:
Arm 11" (up .5)
Chest 33" (same)
Waist 26" (same)
Hips 35" (same)
Thigh 18.5" (down .5)
Calf 14" (same)

Pics:

Saturday, 7/5/08

6AM-Cardio
elliptical, 17 intervals 15/45, 29 min total, 152 AHR, 203 cals

3PM-Chest/Triceps
Flat DB Press: 33/12,12, 37/8, 47/6,6,6, 44/10
midbar press: 75/10, 85/8,8,8
Incline flys: 35/10,10,10
Tricep press: 30/12, 40/10, 50/8/8
Bench dips: 50/10,10,10

Strength still feels low. Can't wait until next week when things go back to normal routine and see if it is better. I think I'm also going back to 4 zaps and 1 scoop vaso.

Friday, 7/4/08

Happy 4th of July!

7:30AM-Cardio
Elliptical steady, 40 min, 141 AHR, 258 cals.

Thats it for today!

Thursday, 7/3/08

9:00AM-Cardio
Hill sprints: 17 intervals 15/45, 29 min total with warm/cool, 156 AHR, 211 cals burned.

2PM-Quads
DB Squat: 44/12, 44/12, 47/8, 50/6,6,6, 47/10
BB Squat: 115/10, 155/8,8
Sumo Squat: 59/12,10,10
walking lunge: 28/10,10

Tried 2 Zap with 2 scoops of Vaso today. Felt pretty good! Squats were solid. Gonna give that combo a try for a while and see how it is.

Wednesday, 7/2/08

7AM-Cardio
Run, 38 min, 145 AHR, 238 cals


3PM-Delts and Biceps
lateral Raise: 10/12,12, 15/8, 20/6,6,6, 15/12
Push Press: 65/10, 85/8,8,6
Front raise: 30/10,10,10
Incline DB curl: 15/12, 17/10, 20/8,8
Cable curl: 25/10,10,10

So I thought that this was a sucky workout but except for feeling weaker on the push press, I actually felt stronger on all the others. I modified my short bar for the cable curls which helped tremendously...I added these collers that my husband originally made to hold oly plates on a standard bar to the handles so that they rotate when I curl up. Does that make a difference?

Tuesday, 7/1/08

6:00AM-Cardio
Elliptical, 15 intervals (15/45) 26 min total, 190 cals
(Before you told me to up it to 17!)

8:00AM-Back and Hams
lat pull palms in: 50/12,12, 75/8, 95/6,6,6, 80/10
Deads: 125/10, 160/8,8,8
T-bar Row: 60/10,10,10
Leg curls: 30/12, 40/10, 50/8,8
Cable pull throughs: 50/10,10,10

This workout felt super hard, had to do it early in the day and hated it! I just can't lift without at least 3 meals in me anymore!!

Weekly update

Well, disappointed of course by the scale, but as long as you don't think its a problem I'm not going to worry about it. So actually for the month of June I only lost 2 pounds and .75 inches from waist and hips.

Weight 125.8 (up .6!)
Measurements: Chest:33 (down 1)
waist:26 (same)
hips: 35 (same)
thigh: 19 (down .5)
arm: 10.5 (same)

Pics:

Vacation update!

Had a great vacation down at Cape May Point! Actually still here, getting packed up and ready to leave, found an open wifi connection to post a quick update. (before I get home and have to really get to work on unpacking, laundry, etc aka back to the real world!)
So I kept to the plan pretty much the whole time! Didn't diviate from my eating at ALL, not even any licks of the delicious ice creams the kids had or the any other yummy food here! The only things I changed was I didn't do my intervals on Saturday because I fell in love with this 3 mile run route I found...





So did that Friday, approx 30 min, 220 cals
Saturday approx 30 min, 222 cals
Monday, approx 27 min!, 206 cals got a little faster!

Saturday workout: Quads
They had a leg press machine so I gave it a try:
Leg press: 90/12,12, 180/8, 230/6,6,6, 180/10
Squat: 95/12, 155/8, 8
DB sumo squat: 55/12, 60/10, 10
Walking lunges: 25/10, 10

Monday workout: Chest and Triceps
Flat DB press: 30/12, 12, 35/8, 40/6, 45/6,6, 40/12
Didn't like the incline benches there at all so I tried the Hammer Smith Press
HS Press: 70/10, 120/8, 8, 8 (this was just the plates added)
Incline flys: 30/10, 10, 10
Tricep press: 60/10, 10, 80/8, 8 Holy moly what a differnce from my pully machine!
Tricep dips: 25/10, 45/10, 50/10 (doing these as bench dips with plates on my legs)

Thats it for vacation workouts! Will post a update with pics, weight, measurements when I get home!

Thursday, 6/26/08

6:30AM-Cardio
Elliptical-15 intervals 15/45, 27 min, 155 AHR, 90 cals


11:30AM-Delts/Biceps
Side Laterals: 10/12, 12, 15/8, 20/6,6,6, 15/12
Push Press: 65/10, 75/8, 80/8,8
Front raise: 30/10,10,10
Incline DB Curl: 15/12, 17/10, 20/8,8
Cable curl: 20/10, 25/10,10

Love doing those push presses! I feel like that little smiley guy (from the message boards) when I do them LOL.

Wednesday, 6/25/08

6AM-cardio
Step Aerobics, 45 min, 125AHR, 198 cals

11:30AM-Back and Hams
lat pulldown palms in: 50/12, 12, 70/8, 90/6,6,6, 80/10
Deads: 120/10, 150/8, 160/8, 8
Tbar row: 60/10, 10,10
Leg curl: 30/12, 40/10, 50/8,8
cable pull through: 40/10, 50/10, 10


Good workout today, no interruptions, except my boy deadlifted 45 pounds! He always wants to workout with me and I get him to do bodyweight stuff. But today he kept begging me so before I loaded up the bar to do my DL's I was like "go ahead and pick that up!" I didn't think he would be able to but he picked it right up like it was nothing! I can't wait until the day we compete in the same show LOL!

Tuesday, 6/24/08

8AM-Intervals and abs
Elliptical-15@15/45, 27 min, 155AHR, 190 cals
8 sets of abs

2:00PM-Chest and triceps
flat DB press: 33/12, 12, 37/8, 47/6,6,6, 42/12
Midbar press: 75/10, 85/8, 90/8,8
Incline fly: 33/10, 10,10
tricep press: 30/10,10, 40/8,8
tricep dips: 10, 10,10

Zap note: had to stop for about 10 minutes in the middle of my workout to help my son in the bathroom and let me tell you I felt like I was going to climb out of my skin! Very uncomfortable!

Monday, 6/23/08

6:30AM-cardio
Elliptical-40 min 149AHR, 253 cals

2:30-Quads
DB squat (close stance): 42/12,12, 44/8, 47/6, 50/6, 6, 44/12
BB Squat: 95/12, 145/8, 8
sumo squat: 44/12, 50/10, 10
walking lunge: 24/10, 10

Felt like a wimp doing my walking lunges with 24# after watching the video of Steph Miller and her 80# bells!!!!!!!

Good workout though, realize I like lifting when it is hot out, just feels good to me. Cardio on the other hand I have to do early in the am so it is cooler, gonna suck if/when I have to start doing am/pm cardios.

Sunday, 6/22/08-weekly recap

I've arranged my schedule to make Sundays off days. So I'll just make Sunday my recap day and work on posing and maybe abs. :)

This was a pretty good week!
Weight: 125.2 = down 1.6 pounds!
Waist: 26 = -.75 inches
hips: 35 = -.75 inches
all other measurements the same.

Friday, 6/20/08 and Saturday, 6/21/08

Friday-Cardio/abs
6:30AM-Elliptical, 40min, 140 AHR, 239 cals
8 sets of abs

Saturday
7AM-Hill sprints
15 intervals 15/45, 5 min warm/cool, 27 min total, 154 AHR, 189 cals

3:30PM-Delts/Biceps
Upright rows: 45/12, 12, 55/10, 60/6, 6,6 50/12
Standing DB press: 28/10, 35/8, 8, 8
front raise db: 24/10, 10, 9
1 arm cable curl: 7.5/12, 10/10, 12.5/8, 8
preacher curl: 40/12, 12, 12

Thursday, 6/19/08

7:00AM-cardio
Hill sprints-5min warm/cool, 15x 15 sec sprint uphill, 45 sec jog/walk down
This felt AWESOME and will definitely try to do this at least once a week!
27 min total, 188 cals burned

2:30PM-chest/triceps
flat BB press: 65/12, 12, 75/8, 90/6, 6, 6, 75/12
IN DB press palms in: 37/10, 42/8, 8, 8
uneven pushups: 10/10/10
1 arm db press: 15/10, 10, 17/8, 8
tricep pressdown palms up: 30/10, 35/10, 10

this was a really good workout too, really felt a pump in chest and tris. 100% focus on form and intensity instead of weight...wow that is the way to do it! Love it!!!!

Wednesday, 6/18/08

Today is the last day of elementary school for my baby girl! WAAAAAA!

6:00AM-cardio
Elliptical, 30 min, 142AHR, 200 cals

11:00Am-Quads
Leg ext: 50/12, 12, 75/10, 115/8, 8, 8, 85/10
Front squat: 95/10, 125/8, 8
DB Squat: 44/12, 50/10, 10
Bar step lunge: 70/10, 10

Felt shakey on the last set of front squats, definitely not strong. Wondering what I should be expecting each week, I've been going up in weight every workout but it seems to be getting harder and harder. Should I keep trying to increase the weight and not make the reps or keep the same weight to get the reps. I think I asked this before LOL!

Tuesday, 6/17/08

Early check in today!

6:00AM-cardio/abs
Elliptical, 15 intervals, 26 min, 154 AHR, 191 cals
abs-8 sets

Monday, 6/16/08

6:00am-cardio
step aerobic, 42 min, 129 AHR, 212 cals

11:30am-delts/biceps
Upright rows: 45/12, 12, 55/10, 60/8, 8, 65/6
standing DB press: 28/10, 35/8, 8, 8
alt DB front raise: 19/10, 24/10, 10
1 arm cable curl: 7.5/12, 10/10, 12.5/8, 8
preacher curls: 40/10, 10, 10

Saturday, 6/14/08 & Sunday, 6/15/08

6/14
6:30AM-Cardio
Bike ride: 53 min, 125 AHR, 263 cals

7PM-Chest/Triceps
Flat press: 95/12, 12, 105/8, 115/6, 6, 6, 105/10
Incline DB press Palms in: 37.5/10, 42.5/8, 8, 8
Uneven pushups: 10, 10, 10
1-arm DB ext: 12.5/10, 10, 17.5/8, 8
Tri press palms up: 30/10, 40/10, 10


6/15
7AM-Back/Hams
Lat pulldown: 40/12, 50/12, 70/8, 80/6, 90/6, 6, 70/12
Seated row: 80/10, 90/10,10,8
Rope Pulldown: 40/10, 60/10, 10
SLDL: 75/12, 115/10, 165/8, 8
single leg curls: 20/10, 30/10, 10

These were the workouts I did at my Dad's house this weekend.
The flat press was on a Paramount home gym thing, not a oly bar like I usually do. Felt so good sticking with my workouts and eating ONLY the meals that I packed and brought with me!

Extra stuff I did was another bike ride on Sunday morning after the workout and swimming in the bay all day on Saturday (Dad lives near Long Beach Island)

Friday 6/13/08 and quick pic update

6:30AM-cardio only
Elliptical 40 min, 140AHR, 274 cals

Weight: 126.8









Going to my dads tonight, so I don't know if I'll be able to update until Sunday. Have a Happy Father's Day if I don't get online before then!!!!!

Thursday, 6/12/08

6:30AM-cardio
Did my crazy plyo intervals today, however didn't push as hard as last time because I did them out in the garage with my Firm step instead of the Reebok step I keep in the house and that wasn't a smart move. On some of my intervals I would knock the top step off the bottom and fall on my face! So I had to be careful and couldn't really push like I like to but it's still fun and next time I'll use the reebok step. LOL
26 min, 139 AHR, 161 cals

11:30-Quads/abs
Leg extention: 50/12, 12, 75/8, 115/6, 6, 6, 80/12
front squats: 95/10, 125/8, 8 WOW didn't think I was going to get the second set to 8 but I did it!!! Could really feel the Zap helping me focus on it, I wanted to quit after 6 but made it the last two!!!!
DB squat: 44/12, 50/10, 10
bar step lunge: 60/10, 10, 10
8 sets of abs

So I cut back on the salt I've been using and Bam dropped 4 freaking pounds this morning. I know better than to get excited, could go up tomorrow just the way it shoots up sometimes for no reason. But I'm feeling lean! It is great except I'm bruising a lot now!

Wednesday, 6/11/08

6:00AM-cardio
Step aerobics, 42 min, 124 AHR, 195 cals

12PM-Delts/biceps
Upright rows: 45/12, 12, 50/8, 60/6, 6, 6, 50/12
Standing DB press: 28/10, 33/8, 8, 8
front DB raise: 19/10, 10, 10
1 arm cable curl: 5/12, 7.5/10, 10/8, 8
preacher curl(ezbar): 40/10, 10, 10

Doesn't look like much but this was a great workout for me. The last time I did this I really struggled with the cable curls and upright rows and this time felt REALLY strong on them!!

My weight is still up, I'm really not stressing about it, but sometimes it scares me that I'm not "losing a pound a week" anymore. I'm going to my Dads on Friday night and don't know if I'll be able to check in so I'll post up pics and summary on Friday morning. My dad has a set up in his garage too (he's the one I learned from!) so I'll be getting my workouts in while I'm there :)

Tuesday, 6/10/08

6:00AM-Intervals and abs
Elliptical, 27 min, 15 intervals, 154 AHR, 201 cals

Tried Zap with cardio today. It was good, sweat a lot and noticed that my heart rate didn't fall as fast as it usally does when I was doing my cool down.

Monday, 6/9/08

6:30AM-Cardio
Step aerobics, 45 min, 125 AHR, 211 cals

6PM- back/Hams
Lat pulldown: 50/12 12, 70/8, 80/6,6,6 70/10
Seated row: 70/10, 90/8,8,8
Rope pulldown: 50/10, 10, 10
SLDL: 95/12, 115/10, 140/8, 8
leg curls: 50/10, 10, 10

eh so/so workout expected more, but felt like I gave it all I had.

Sunday, 6/8/08

7AM-cardio
Barely beat the heat for an outdoor run...45 min, 140 AHR, 263 cals :)

5PM-chest and triceps
Holy swimming in sweat batman! Zap + 100 degree garage = YIKES!! Felt good though oddly enough.

Flat BB Press: 75/12, 12, 95/8, 105/6,6,6, 85/12
Incline DB palms in: 37/10, 42/8, 8, 8 Love the way this feels
uneven push ups(each arm): 10T/10T/10K T-toes, K-knees
1 arm DB Tricep extention: 10/10, 10, 15/8, 17/8
tricep pressdown palms up: 30/10, 10, 10

Saturday, 6/7/08

6:30AM-Intervals
Outdoor run: 27 min, 15 intervals, 154 AHR, 202 Cals

2:30PM-Quads
Leg Extentions: 50/12, 12, 75/8, 110/6, 6, 6, 75/12
Front squats: 95/10, 120/8, 8
DB Squat: 44/12, 47/10, 10
Bar Step Lunge: 60/10, 10

Thursday, 6/5/08

6:30AM Cardio and abs
Elliptical-15 intervals, 27 min, 153AHR, 200 cals

4:00PM-Delts and Biceps
DB press: 24/12, 12, 28/8, 35/6, 6,6
shrugs: 115/10, 145/8, 8, 8
lateral raises: 24/10, 9, 8
BB curls: 45/12, 50/10, 60/8, 7
seated DB curls: 24/10, 10, 10


Woke up last night with a terrible cramp in my calf...OUCH! Then it twitched all day.
It was so muggy and I did not want to do my workout at all, but it turned out OK. I was determined to get those 8 reps with 60# on the BB curls and I did for one set but couldn't get them all on the second.

Wednesday, 6/4/08

6:30AM-cardio
SS on the elliptical this morning, 40 min, 141 AHR, 252 cals burned

4PM-Back and Hams
Bent over BB row: 65/12, 85/12, 100/8, 120/6, 6,6
Lat pulldown: 60/10, 80/8, 8, 8
1 arm row: 37/10, 10, 10
Lying leg curl: 45/12, 50/10, 55/8, 60/8
SLDL DB: 50/10, 10, 10
Afterwards I grabbed my daughter and we went for a mile walk around the neighborhood.

Took 4 Zap about 45 min preworkout and 1 scoop Vaso 15 min...boy this is a great combo.
I am definetly feeling it in a really good way. This may be the Zap talking but I feel like I have hit the "runners high" I am sitting here competely sore from head to toe and it feels wonderful. Oh and while my body feels totally wore out, I don't feel like I am going to crash on the couch for the rest of the night either. :)

Tuesday, June 3, 2008

6:00am -Interval cardio
tried my crazy plyo-step cardio again today and liked it a lot more. Did 5 min warmup/cooldown by running in place and jumping rope, then did 15 sec blasts of:
Squat jumps
Step lunges
Jump knee ups
box jump squats
mountain climbers
up and overs
3 count lunge jumps

totals were 26 min, 141AHR, 182 cals burned.

Monday, 6/2/08

6AM-cardio
Step aerobics, 37 min, 125 AHR, 176 cals burned.

4PM-Chest/Triceps
Incline DB press: 28/12 37/12, 42/8. 44/6, 47/6, 6
Midbar press: 85/10, 95/8, 8, 8
chest dips: 8, 8, 8
rope pressdown: 30/10, 35/10, 40/8, 8
tri bar extention: 40/10, 10, 10

took the 4 zap today and really felt the energy and focus. Went up on the db presses and they were relativly easy considering last time the 44's were pretty hard, but couldn't go up on the bar press.
Still rocking the dips, nice form and slow!

Sunday, 6/1/08

4PM-Quads/calves

BB Squat: 115/12, 12, 135/8, 155/6, 165/6, 6
Leg Ext: 75/10, 105/8, 8
Close stance DB Squat: 44/12, 50/10, 10
Step ups: 33/10, 10
calf raises: 4x40

Hubby rigged powerblocks so I can start adding more weight!!!

Saturday, 5/31/08

Fun fun fun!
6:30AM-Cardio
Run intervals: 26 min 15@15/45, 158 AHR, 200 Cals

12PM-Delts/Biceps
DB press: 20/12, 24/12, 28/8, 33/6, 35/6, 6
BB shrugs: 115/10, 140/8, 8
side laterals: 20/10, 10, 10
BB curls: 45/12, 50/10, 60/5-55/3, 60/5-55/2
DB curls: 24/10, 10, 10

Awesome workouts today. Let me start by saying that my motivation, determination and desire are through the roof right now anyway so it is hard to gauge how much that has to do with the new supplement plan.

The BB curls I want so bad to get past 55# so I tried the 60 and just finished the set with the 55.
the side laterals felt really good, I knew I wouldn't be able to move up to 24, but the 20's felt really strong.

Weekly Recap 5/25-5/31

Day early since I had to take pics and stats for my Zap trial!


Weight: 127.8 Woooo hooooo!
Chest: 33"
Waist: 26.75"
Hips: 35.75"
Leg: 19.5"
Calf: 14.5"
Arm relaxed: 10.75"

Friday, 5/30/08

6am-cardio only
Step aerobics, 43 min, 129 AHR, 188 cals burned.

Thursday, 5/29/08

6am-Cardio
Elliptical 15 intervals, 26 min, 186 cals

2pm-Back/Hams
Bent over BB rows: 65/12, 75/12, 85/10, 115/6, 6, 6
Lat pulldowns: 50/12, 75/8, 8, 8
1-arm rows: 35/10, 10, 10
leg curls: 40/12, 45/10, 55/8, 8
DB SLDL: 47/10, 10, 10

Wednesday, 5/28/08

6:30-cardio
step aerobics, 46 min, 181 cals

2:00-chest/triceps
Incline db press: 28/12, 33/12, 42/8, 44/6, 6, 6
Midbar press: 85/10, 95/8, 8, 8
chest dips: 10, 7, 5
Rope press: 30/10, 10, 35/8, 8
Tri bar press: 40/10, 10, 10

So I slowed the dips down and did them really strict, but I was still very happy with what I did!

On the presses, I can't get the weight higher but I feel like I am struggling less.

Tuesday, 5/27/08

ugh and then it hit me...American Idol is over :(

6:30AM-Cardio/abs
Elliptical 15 intervals 15/45 205 cals burned.

Monday, 5/26/08

6AM-Cardio
3 mile run, 29 min, 229 cals

9:30AM-March in parade with daughter LOL


5:00PM-Quads/Calves
Squats: 95/12, 12, 125/8, 145/6, 155/6, 6
Leg ext: 75/10, 100/8, 8
DB squat: 44/12, 47/10, 10, 10
Step ups: 28/10, 10
standing calf raises: 4 x 40

Sunday, 5/25/08

6:30PM-delts/biceps
DB Press: 20/12, 24/12, 28/8, 33/6, 6, 6
Shrug: 115/10, 135/8, 8, 8
Side lateral raises: 20/10, 10, 10
Barbell curl: 45/12, 50/10, 55/8, 8
DB curl seated: 20/10, 24/10, 10

5/18-5/24 Weekly Recap

Really good week, down a solid pound and measurements are down too. Not posting pictures, they look exactly the same though.

Weight: 129.8

Measurements:
chest: 33
waist: 26.75
hips: 35.75
thigh: 19.5
calf: 14.5
arm: 10.75

Saturday, May 24, 2008

7AM-Cardio
Did my intervals by jogging/sprinting today. FUN! 15/45 x 15, 5 min warm up and then by the time I got back home total time was 30 min. 213 cals burned.

5PM-Back/Hams
Bent over BB row: 65/12, 75/12, 85/8, 115/6, 6, 6
Lat pulldown: 50/10, 70/8, 8, 8
1 arm row: 33/10, 10, 10
leg curl: 40/12, 45/10, 55/8, 8
DB SLDL: 47/10, 10, 10

Friday May 23, 2008

6:30AM-Cardio only

A more effective step video today :)
42 min, 203 cals

Thursday, 5/22/08

6:00-cardio/abs
Elliptical: 15 intervals, 26 min, 200 cals

11:00AM-Chest/Triceps
Incline DB Press: 28/12, 32/12, 42/8, 44/6, 6, 6
Midbar Press: 85/10, 95/8, 8, 8
Chest Dips: 10, 10, 8<-----YAY!!! I can FINALLY do these for real!!!!
Rope pressdown: 25/10, 30/10, 35/8, 8
Lying bar ext: 30/10, 10, 10

Wednesday, 5/21/08

Cardio
6:30am-step aerobics, 30 min, 139 cals
This was a really fun video that I love to do, but it isn't much of a workout so...
11:30am-run/walk, 30 min, 150 cals

Workout
2:00PM-Quads/Calves

BB Squat: 95/12, 12, 120/8, 145/6, 6, 6 <---these were STRONG A## reps! Definitely getting 150 next time.
Leg Ext: 75/10, 100/8, 8
DB Squat: 44/12, 47/10, 10
Step ups: 24/10, 10
Standing calf raises: 145/12, 165/10, 175/8, 8 What a joke, I could throw 300# on that bar if my back could handle it! LOL! Actually that is why I did this exercise, to get used to having higher weight on my back for squats :) :) :)

Tuesday, 5/20/08

6:30Am-Cardio and abs

Elliptical 15 intervals 15/45, approx 26 min, cals?? see my rant

Rant: I can't find my heart rate monitor!! I'm so pissed off! I have a tiny house, had it yesterday morning and now it's gone! OK, done ranting LOL. I will be tearing my house apart after I take my daughter to school that is for sure! Anyway, did my intervals even though it killed me not to have my watch and know how many cals. I am such a numbers person, no wonder I'm a math major! It made me push hard though I think so that is a good thing.

On a happier note, I finally got over the scale stress and what do you know? I dropped down to 128!!!

UPDATE: I found my watch!!!! Mixed in with my son's thousands of action figures!! LOL

Monday 5/19/08

6AM-cardio
Step aerobics, 45 min, 220 cals burned

2PM-Delts/Biceps

Lateral raises: 10/12, 12, 15/8, 20/6, 6, 6
Push Press: 55/10, 80/8, 8, 8
Front Raise: 34/10, 10, 10
incline db curl: 10/12, 15/10, 20/8, 24/4 dropped to 20/4 more
cable curl: 25/10, 30/10, 10

Sunday, 5/18/08

5:30PM-Back/Hams
Lat pull palms in: 50/12, 60/12, 70/8, 80/6, 85/6, 6
Deadlift: 120/10, 150/8, 155/8, 8 Whew! REALLY felt those extra 5 pounds!
Tbar row: 55/10, 60/10, 10
Leg Curls: 40/12, 45/10, 55/7.5, 7.5! These are so hard for me! I wish I had a seated leg curl machine-I love those.
Cable pull throughs: 40/10, 45/10, 10

5/111-5/17 Weekly Recap

Weight: 130.8

Measurements:

Chest: 34

Waist: 27

Hips: 36

Leg: 19

Calf: 14.5

Arm: 11

Pics:

Feeling pretty good about my progress this week. I think I start to get all frustrated with my weight when I am about to move down to the next 10 pound mark. So since I'm so focused on getting into the 120's that's why the scale bothers me so much lately. I know it is coming and I can be patient!

Saturday, 5/17/08

6:30AM-Cardio

Run: 36 min, 242 cals

4:00PM-Chest/triceps

Flat db press: 28/12, 12, 37/10, 44/6, 6, 6

Midbar press: 85/10, 95/8, 8, 8

Incline flys: 35/10, 10, 10

tricep pressdown: 40/10, 10, 50/8, 8

tricep dips: 6/10, 10, 10

Well no weight increases, but definitely felt stronger today!

Friday, 5/16/08

6:30am Cardio/Abs
Elliptical: 15 intervals, 26 min, 210 cals burned.
Since school is out I am sleeping a little later! Feels so good!

Now for some ranting, I apologize up front LOL!

Ok, two things, #1 the damn scale and #2 the damn scale!

So I read all these message boards with competitors getting ready for comps, and everyone my size is around 100 pounds. Am I really going to lose 30 pounds by August? Is that what I should be aiming for? It just seems so impossible.

On to #2 I'm the first to admit, that when I cheat I gain and get stuck, but I have been so perfect this week and I am up 2 pounds! Is that normal? In the past this has happened to me and I tend to give up and get sloppy with my diet (more eyeballing instead of weighing and not tracking-figuring what the heck for) but this time I am even more determined to stick with it and keep up with my anal habits of tracking every calorie and weighing every tiny bite of food I eat.

In the end I know that I trust you and that if I follow the plan (which I plan to 100%-I am so determined) I will be fine. But I guess I just had to get these two things off my chest.

Oh and the only thing I've changed this week is that I didn't reorder Recreate because I read that you should only take it for the most 12 weeks so I wanted to wait until I really need it to start back up, but I don't think that should have caused me to gain 2 pounds!

Thursday, 5/15/08

4Am Cardio

Step aerobics 39 min, 188 cals burned

2PM - Quads/calves

DB squat-feet together: 37/12, 42/12, 44/8, 47/6, 6, 6 WOW! what a difference so much better!

BB squat: 95/12, 140/8, 8

Sumo squat: 47/10, 10, 10

walking lunges: 20/10, 10

standing calf raises: 25, 25, 25, 25

Great workout-bb squats were really strong, can't wait until the next round when they are first! I'll be keeping the close stance db squats too.

Wednesday, 5/14/08

4AM-Cardio/abs
Elliptical 26 min, 15 intervals 200 cals burned.

1:00PM Delts/Biceps

Lateral raise: 8/12, 10/12, 15/10, 20/6, 6, 6

couldn't go up in weight but felt a lot stronger on these!

Push press: 55/10, 75/8, 80/8, 8

Front raise: 25/10, 10, 10

Incline db curl: 10/12, 15/10, 20/8, 8 <--really pushed those 20's out but got them good!

cable curl: 25/10, 10, 10

Felt really strong again with this workout! One of my favorites.

What do you do when one side is bigger than the other? my left bicep is definitely bigger than my right.

Tuesday, 5/13/08

Cardio only...

Slept in and went for a nice run this afternoon-a very hilly run!

30 minutes 230 cals burned.

Monday 5/12/08

4am-cardio and abs

Elliptical 26 min, 15 intervals, 205 cals burned

2pm-back and hams

Lat pulldown palms in: 50/12, 60/12, 70/10, 80/6, 6, 6

Deadlift: 125/10, 150/8, 8, 8

Tbar row: 50/10, 55/10, 10

leg curl: 40/12, 45/10, 50/8, 8

cable pull throughs: 35/10, 40/10, 10

Sunday 5/11/08

6:30 AM-chest/Tri's

Flat DB press: 28/12, 12, 37/8, 44/6, 6, 6

Midbar Press: 85/10, 95/8, 8, 8

Incline flys: 35/10, 10, 10

Tricep pressdown: 40/10, 10, 50/8, 8

Tri dips: 10, 5/10, 10 put 5# in my jacket pockets!! Love these!

Good workout even though it was early, got up at 5:30 so I could eat first. Had to make it early because we are going to Six Flags for the day!!! I hope all of the rollar coasters are running!!!

Weekly Summary 5/4/08-5/10/08

Weight: 130.6 :)
Measurements:
Chest: 34

Waist: 27.5

Hips: 36

Leg: 19.5

Calf: 14.5

Arm: 11

Happy with progress this week! The hip/glute pain yesterday must have been a fluke because it is fine today! Ditching the 1 legged squats though, made my knee feel funny last time and then that pain yesterday, not worth it!

Saturday, 5/10/08

Well today had the potential to be a really good day until two bad things happened. 1st my Magic Bullet blender died (only had it a week!) and then I hurt my hip/glute doing 1-leg squats.

It's not too bad and I did go through with my whole workout but still sucks though because I had to be real careful doing the rest of the workout. Stretched real good and took a motrin afterwards.

4:30pm-Quads/calves

DB squat 1 leg: 20/12, 12, 24/8, 28/6, 6, 6

BB squat: 95/12, 140/8, 8-still was able to increase this!

sumo squat: 37/10, 10, 10

walking lunge: 20/12, 12

calf raises: 25x4

Friday, 5/9/08

4AM-Cardio only today

Elliptical 26 minutes 15 intervals, 201 cals burned.

Thursday, 5/8/08

5AM-cardio
Step aerobics 45 min 229 cals burned

4PM-Delts/Bi's
Lateral Raises: 8/12, 10/12, 15/10, 20/6, 6, 6

push press: 55/10, 75/8, 8, 8

front raise: 25 (plate)/ 10, 10, 10
incline DB curl: 10/12, 15/10, 17/8, 8

cable curl: 20/10, 25/10, 10

Wednesday, 5/7/08

4AM Cardio

Elliptical 15 intervals-15/45, 26 minutes 193 cals burned

5:00PM-Back and Hams

lat pull palms in: 50/12, 60/12, 70/8, 80/6, 6, 6

Deadlifts: 120/10, 140/8, 8, 150/8

Tbar row: 50/10, 10, 10

leg curl: 35/12, 40/10, 45/8, 8

cable pull throughs: 30/10, 40/10, 10

Forgot how much I love deadlifts!

Tuesday, 5/6/08

Cardio only day...
Went for a beautiful run this evening. I LOVE to run!!

30 mintues, 233 cals burned.

Monday, 5/5/08

4AM

Elliptical 15 intervals @15/45 187 cals burned.

6PM Chest/Tris

Flat DB Press: 28/12, 12, 37/10, 42/6, 44/6, 6

mid bar press: 85/10, 95/8, 8, 8

Incline db fly: 33/10, 10, 10

Tricep press: 40/10, 10, 50/9, 9

Tricep dips: 10, 10, 10

This workout was good and I felt strong, but for some reason doing the presses I felt "weak" in my elbows? Does that make sense? Not a pain or discomfort, just weakness. But I also noticed that I was a lot more stable on them at the same time. weird. oh well! Chest and tris were pumped and felt good when I was done so I guess that is the important part :)

Sunday, 5/4/08

What a difference a day makes! Feel so good today!!!

7AM-run 41 min, 373 cals burned.

11AM-quads and calves
1 leg DB split squats: 20/12, 12, 24/8, 26/6, 6, 6 these were great! Hard but needed a challenge since I don't have a leg press and outgrowing my powerblocks.
squat: 95/12, 135/8, 8
sumo DB squats: 28/12, 37/8, 47/8
walking lunge: 17/10, 10
calf raises: 25, 25, 25, 25 no weight

Weekly summary 4/27-5/3

I knew it was going to be bad, and I almost thought about skipping the check in, but I think laying it all out here is better. So after my doing great all day I ended up eating a whole bunch of stuff I shouldn't have (cereal, granola bar, honey roasted peanuts...it was bad.)

So my weight was in the morning 131.6 which means I hadn't lost any this week. Well after the little episode last night I was up to-

135.4!!!!!!!!! Holy crap lesson learned.

measurements:

chest-35.75

waist-28

hips-36

thigh-19.5

calf-14.5

arm-11

Pics (couldn't deal with the real suit this morning)

Anyway, like I said, lesson learned. I also found out that running is a great remedy for all this crap. I woke up this morning trying to put on a positive outlook and say that the past is done and over and this is a new day, but I still felt like crap, confidence down, etc. Went for a 45 min run and when I got back I totally felt like a different person. I feel so much better.

So are we changing things starting this week?