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: