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?

Saturday, 5/3/08

ughhhhhhh I hate this! I never really suffer from pms symptoms but this month it is awful, I guess thats why I can't handle it. Same thing with headaches, I never get them so when I do I feel like I'm going to die.

Anyway, did good at the Communion party I went to today, surrounded by lots of food and cake but just took out my little tupperware and ate my chicken and green beans :) Felt good about resisting and not trying to find something there that I could eat, because I wouldn't have been able to.

6PM-Delts and Bi's (as pissy as I am today I thought I would kill the weights, but no, had a sucky workout!!!)

upright rows: 45/12, 12, 50/10, 60/6,6,6

DB press: 28/10, 35/8 I was happy thinking I was going to be going up on this, but then I get to the next set and couldn't budge the 35's. Dropped down to 33 and got 6, then 33/8.

front raise: 17/10, 20/10, 10

1 arm cable curl: 5/10, 10/10, 10, 8, 8

preacher curl: 30/10, 45/8, 8

then got on the elliptical for 15 minutes to calm down cause I was mad about the presses LOL

Friday, 5/2/08

4AM

elliptical-24 min 12 intervals 15/45, 163 cals....hmmmm lower bodyweight=less cals burned :(

ABS

That was all for Friday. BLOATED like crazy, scared to step on the scale. Bought some Midol, never tried it before, but hope it helps with the water weight.

Thursday, 5/1/08

4AM

Step aerobics-40 min 172 cals burned...gotta raise that step up another level!

5:30PM Back and Hams

Lat pulldown: 50/12, 60/12, 70/8, 80/6, 6, 6

Seated row: 80/10, 90/8, 100/8, 7

rope pulldown: 50/10, 55/10, 10

SLDL: 95/12, 115/10, 140/8, 8

Leg curl: 50/10, 10, 10