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!