Monday, February 28, 2011

Macro Tracking Begins & Gorilla Glutes

Practicing posing with my PT this afternoon turned pretty hilarious. I was doing my quarter turns in the mirror and she randomly goes, “you’re starting to make me look really skinny!” Then we both started busting up laughing, because jeez doesn’t that sound like the worst thing a PT could say to their client? Hehe. Except it’s not, because Laura competes in the Bikini class which is idealized by slender and subtle muscle definition and I’m competing in Figure which requires a still slender but larger muscle definition (biceps that pop, sculpted shoulders, etc.) so my making her look skinny is a compliment to the both of us =)

I had a hugely delicious dinner tonight. It was just a broccoli beef stir-fry recipe from F&M Hers, but the lime juice and lots of fresh ginger with the soy really made the flavor pop. The sauce was jst thickened up with cornstarch so you get the illusion of richness without the cals. Delicious! The stats are good too (38 g protein, 10 g carbs, 20 g fat / serving). I forgot to take a picture though so this post lacks multimedia ;)

Today was the first day of the macro tally. You know what is rather depressing? How many “clean” foods are chock full of carbs. Larabars are clean – they’re nuts and dates that’s it, but those dates pack a big 23 g / bar punch of carbs. An apple packs 25 g carbs, a cup of cooked kale has 7 carbs, my oatmeal has 27 g carbs, ½ cup of brown rice has 23 g carbs. Carbs are lurking everywhere. Argh! Clearly Larabars can no longer be a daily treat. They’ll be relegated to 3-4 a week. I can see why people ditch fruit, that little apple had more carbs in it than my ½ cup of brown rice. Neither my aunt nor my PT give up fruit entirely though and they both have kicked ass at their own lean outs so I’ll keep it in limited rotation. Today’s ratio came out to 40% protein 44% carbs and 16% fat. The carb cycling info I looked into uses a rotation of three days: the low carb day, no carb day, and high carb day. I suppose today would qualify for the high carb day. It dictates 1 gram of carb per lb of body weight on the low carb day, unlimited carbs from only approved low glycemic sources (i.e. oatmeal, 9 grain bread, etc) on the high carb day, and on the no carb day you only get the minimal carbs that sneak in with your green veggies. Keeping fat grams to around 10% of the total is recommended and protein intake stays steady at the 1 -1.5 gram per lb of body weight recommendation throughout. The plan intends for 6 meals to be eaten a day, 4/6 containing carbs on the high carb day and only 3/6 containing carbs on the low carb day. This diet is getting complex! Ah well, I’ll have it down to a science by this time next week ;)

Day 52

Monday, February 28, 2011

8:00 am Breakfast

½ cup oatmeal with 1/3 cup blueberries
Coffee
1 scoop vanilla MyoFusion shaken with water

11:15 am Lunch

1 cup kale with ½ cup yam and 4 chicken sausage meatballs
Hot tea

12 pm Training Glutes with Laura @ The SRC

So I just got a new issue of F&M Hers and it had a glutes special featuring 3 Bikini Pros and their routines in it. Perfect! So I’d bugged my PT to make it all about the butt today.

1) Squat Rack Extra Deep Squats
1. 90 lbs x 12 reps
2. 90 lbs x 10 reps
3. 100 lbs x 10 reps
4. 120 lbs x 10 reps
5. 120 bs x 10 reps

2) Cable Kickbacks
1. 40 lbs x 10 reps per leg
2. 45lbs x 10 reps per leg
3. 50 lbs x 10 reps per leg
4. 55 lbs x 10 reps per leg

These are awesome. It is going to sound weird, but when you do them it feels like a huge hand (think King Kong) is grabbing your butt, but really it is just your muscle constricting fully. Great way to isolate and tighten up those glutes!

3) Cable Side Extensions
1. 50 lbs x 10 reps per leg
2. 50 lbs x 10 reps per leg
3. 55 lbs x 10 reps per leg
4. 55 lbs x 10 reps per leg

4) Standing Leg Presses on the Assisted Pull-up Machine
1. 100 lbs x 10 reps per leg
2. 115 lbs x 10 reps per leg
3. 115 lbs x 10 reps per leg

5) Unilateral Stiff Legged Dumbbell Deadlifts

1. 30 lbs x 12 reps per leg
2. 30 lbs x 12 reps per leg
3. 30 lbs x 12 reps per leg

Superset with

6) Alternating Weighted Reverse Lunges

1. 15 lb DBs x 20 reps
2. 15 lb DBs x 20 reps
3. 15 lb DBs x 20 reps

7) 15 min posing practice. Quarter turns!


2 pm Refueling

6 oz. chicken breast
1 opal apple
4:15 pm Snack
Cashew Cookie Larabar

6:30 pm Dinner Sooooooooooo Yummy! Yet Clean! =)

1 serving Broccoli Beef recipe from the current issue of F&M Hers
½ cup brown rice

9:00 pm Bedtime snack

1 scoop of chocolate MyoFusion with ice and water in the bullet
Cashew Cookie Larabar
Chamomile tea

Daily Macro Tally

Protein 174 grams (40% of total intake)
Carbohydrates 188 grams (44% of total intake)
Fat 68 grams (16% of total intake)

This ratio needs work. Protein intake is in the desired range for muscle growth (1-1.5 grams per lb of body weight), but carbs are too high and fat should be a tad lower although it is healthy fat.

Sunday, February 27, 2011

A Cooking Video, Triple P Workout, and Eating 98% Clean at McDonald's (really!)


Day 51

Sunday, February 27, 2011


This is going to be super brief as I’m working on a 4 page marketing paper and really ought to have gone to bed instead of that or this an hour ago =)

Here’s my little cooking video, filmed after 9 pm and in pajamas, not exactly putting on any airs around here ;)



I did 30 min of plyometrics at my mom’s this morning, actually I believe it tallied up to 27 min. Each set (3 total) was 7 min followed by a 2 min rest. I did jumping lunges, jumping prisoner squats, walking side push-ups, body squats and holds, walking squats, burpees, single leg line jumps, and one other thing I’m completely forgetting (and I’m too lazy to go get the clipboard I wrote it on…)

I attempted to follow that with 5 sets of pull-ups, but the bar my mom had put up the night prior fell when I jumped and grabbed it with me attached which jarred my lower back for a sec, but it’s fine now. So instead I superset 3 sets of push-ups to failure with 3 sets of an abs circuit (shoulder crunches, reverse crunches, mini crunches) followed by a single set of 30 partner leg raises for good measure (I got my mom to throw my legs for me). My push-ups to failure were 17 ½ , 16 ½ , and 14 ½ and would likely have had higher numbers if I hadn’t been training shoulders yesterday. In short, it was a short workout today. Not a rest day though – it seems I don’t do those! ;)

I ate well today too. I did have a small amount of cheddar cheese having lunch with our old friends/neighbors. However, I ate dinner at McDonald’s traveling home and it was 98% clean – impressive huh? I had the grilled chicken classic no bun, mayo, etc. (pssst that amounts to a chicken breast that’s it), the fruit and walnut salad, and a side salad with just a tad of the fat free balsamic dressing on it and I had a half-eaten chicken nugget after C was done, yeah my one bad thing shhhhh.

Daily Cal Tally


(This is the last one – from here on out it will be macro tallies as in how many grams of protein, carbs, and fat I ate. That’s what is truly relevant here, not the cals! (then again there is a numerical cap on those too, but let’s not overcomplicate.

1,970 Ingested
(1,448) BMR
(450) Training – this # is usually founded, but this one is a guesstimate – I have heard that plyos can burn 500 cals in 30 min, but who knows.
72 Net Gain (first gain posted in a while though! =)

Saturday, February 26, 2011

Day 50 - 100% Clean Eating & a Visit to my Old Gym =)



Time sort of flies huh? That’s weird that today is the 50th day in a row I’ve posted an entry on this blog and the 50th day I’ve been "officially" training. It just doesn’t seem like that long. Today was actually a really good day too. I ate 100% clean, no sneaking a bite of C’s pizza, no loading up on carbs late at night, no candy. Aside from the splash of half and half in my coffee (it’s the one vice I’m unwilling to part with) and the whey in my protein powder I didn’t have any dairy today. Nice, but more importantly tolerable as dairy cut day is still scheduled for Friday 3/4.

We’re out visiting my mom. We haven’t been here in over 3 months and it is my mom’s 60th birthday Tuesday. That’s hard to believe too. C is turning 4 two months from today, which seems crazy, but my mom turning 60 is crazier. She just doesn’t look, seem, or act like that could be possible.

Since we’re out here I went to my old gym for the day. It may be absolutely tiny compared to what I’m now used to, but it is the most color coordinated gym you’ll ever be in. Instead of standard white metal / black padding all the equipment has red metal with black padding. Even the sweat towels are black. Can you guess the owner’s favorite colors? Haha. I like it though, then again my car is 80's nail polish red so of course I would ;)

I got in a solid 2 hours there. I should have had a second session of cardio today, but working out isn’t perfect when you’re traveling. A very good day overall. Getting my diet back in line feels GREAT =)

The first pic is my old gym – the whole interior is only about triple of that showing in the pic. The population here is only about 6-7% of where I live now though…so a nice gym considering the business aspects.

The second is the salad I made along with the rest of dinner. I LOVE avacados and while they’re a healthy fat, they’re not a daily veg on account of the high cals. Their buttery texture is great contrasted against oranges for the sweet and green olives for the salt.


Day 50

Saturday, February 26, 2011


7:00 am Breakfast


½ cup oatmeal with 1/3 cup blueberries
Coffee

8:00 am Protein a go go

1 scoop delicious vanilla MyoFusion with water and ice in my bullet packed for the road

10:30 am Ferry Snack

Cashew Cookie Larabar

12:30 pm Lunch

1 chicken apple sausage
½ cup brown rice
2 cups steamed broccoli, bell peppers, & mushrooms
Hot tea

2-4 pm Weights & Cardio @ my Old Gym Xtreme Fitness

1) Dumbbell Bent Over Single Rows
1. 30 lbs x 8 reps per arm
2. 30 lbs x 8 reps per arm
3. 35 lbs x 8 reps per arm
4. 35 lbs x 6 reps per arm
5. 25 lbs x 8 reps per arm

Superset with

2) Triceps Kickbacks

1. 15 lbs x 8 reps per arm
2. 15 lbs x 8 reps per arm
3. 15 lbs x 8 reps per arm
4. 15 lbs x 8 reps per arm

3) Dumbbell Alternating Shoulder Press

1. 20 lbs x 16 reps
2. 20 lbs x 16 reps
3. 20 lbs x 16 reps, drop set to 15 lbs x 10 reps

Superset with


4) Shoulder Upright Rows
1. 20 lbs x 8 reps
2. 20 lbs x 8 reps
3. 20 lbs x 8 reps

5) Front Raises (simultaneous)
1. 10 lbs x 10 reps
2. 10 lbs x 0 reps
3. 10 lbs x 10 reps

Superset with

6) Lateral Raises

1. 10 lbs x 10 reps
2. 10 lbs x 10 reps
3. 10 lbs x 10 reps

7) Barbell Military Press
1. 30 lbs x 12 reps
2. 30 lbs x 12 reps
3. 30 lbs x 12 reps

Superset with

8) Barbell Bicep Curls
1. 30 lbs x 12 reps
2. 30 lbs x 12 reps
3. 30 lbs x 12 reps

9) Lat Pull downs
1. 100 lbs x 4 reps wide grip
2. 80 lbs x 8 reps reverse medium grip
3. 70 lbs x 8 reps wide grip
4. 80 lbs x 8 reps reverse medium grip
5. 60 lbs x 10 reps wide grip

Superset with


10) Dumbbell Bench Press

1. 20 lbs x 12 reps
2. 20 lbs x 12 reps
3. 20 lbs x 12 reps
4. 25 lbs x 12 reps
5. 30 lbs x 10 reps
6. 30 lbs x 8 reps

11) Random’s Abs Combo


So I love the decline bench dumbbell push crunches Laura got me going on, but as it turns out the only decline bench at my old gym with footholds is well a shitty one. Random is a trainer working there and he offered up a replacement.

8 lb MB Partner Toss Twist x 10 reps each side
40 second plank

Repeat the combo 3 times.

I usually do side twists with an MB at home, but this is a jacked up version. Kind of like partner leg raises, but for your obliques. Rather than you holding the ball someone throws it at you, you catch it, twist and tap the floor by your hip and throw it back. Good stuff.

12) Cardio!


I had been going to superset my intended abs with push-ups to failure, but didn’t get to them. This worked out well though because tomorrow morning I can do 30 min of plyos, 5 or 6 sets of pull-ups and 5 or 6 sets of push-ups to failure at my mom’s house. The gym here is closed on Sundays and we won’t make Gold’s childcare hours heading back home so Triple P will be a good fix. Can’t take a day off (or should I say won’t willingly) you know! ;)

Elliptical

Gluteal 2 Routine
Res varied between 8. 3, & 5
30 min
3.00 miles 323 cals burned

5:20 pm Snack

Pecan Pie Larabar

Only flavor the grocery store had. It was delicious and I was thinking I’d keep them in the rotation until I saw that this flavor has only 50% the protein of the Cashew Cookie flavor.

6:30 pm Dinner


4 oz. Catfish seared with citrus
1 Isernio’s chicken sausage
(yes, weird combo, but C snagged most of my catfish portion)
1 medium yam with salt and pepper
2 ½ cups butter lettuce with avocado, orange slices, and green olives dressed in rice wine vinegar and a tad bit of olive oil

I also tried a sip of Kombucha, which my mom has gotten into recently. It has hardly any cals (30 for 8 oz., lots of antioxidants and other theoretically healthy things in it, and a really unique taste. C made the funniest face when he tried it, but he went back for more. I think I might have to get some when we go back home.

8:45 pm Bedtime Snack

100 cals of plain almonds
½ a banana
140 cal 15 g protein 2 g net carbs kinda gross tasting Atkins chocolate shake

(The funny thing is these were mine and somehow they wound up at my mom’s house when I moved out of my house this summer. I found them tonight and thought ooohhh nice macro stats, then I drank it and remembered why I abandoned them when packing..haha)

Hot tea

Daily Cal Tally


1,890 Ingested – 100% Clean Today! Ist time in a week + I’ve been able to say that.
(1,448) BMR
(843) Training
(401) Net Loss =)

Friday, February 25, 2011

I Fixed my Fridge


Day 49

Friday, February 25, 2011


It’s late too much else had to be done today and tonight so this is super brief.
I won’t sugarcoat it; I’ve been falling off the diet train big time for the last few days. I’m eating clean each day until 4-5:30 pm when the rebellion hits. Today for instance I’d had chicken breakfast sausage (45 cals 1.5 g fat 7 g protein / link) and whole grain toast for breakfast, steamed spinach, a yam and chicken sausage for lunch, a NF Greek yogurt and strawberries mid-afternoon. I was at 1,210 cals all clean when I left campus at 4 pm and then yeah. It started with the Jelly Bellys pack I split with C from REI, a Larabar too, then the buttered toast at home. Dinner was clean: flank steak, ½ cup brown rice, and steamed carrots, but then I kept on snacking. I haven’t tallied cals today and I’m not going to. I’d hazard a guess at 2,500-2,700 though. Cals aren’t the problem though. It’s the carbs. I’m not trying to lose weight. I’m trying to lean out and in order to re-composition your body, take your mass down to only 14-15% body fat you have to be so strict on your ratios, carbs are very minimal and that is damn hard to sustain.

I did 30 min of elliptical cardio @ 6 am this morning followed by 3 sets each of shoulder crunches, reverse crunches, straight arm crunches, medicine ball side twists, and side bends with a 30 lb dumbbell. I just got done with a second 30 min of elliptical cardio now. No gym today as I had 4 hours of class today (normally 0 classes on Fridays and it’s my heavy workout day usually). I burned about 740 cals today training, but I could burn 1,500 and it still wouldn’t make up for not adhering to the diet.

So here’s my plan. I’m not going to screw it up half-way to contest. We’re leaving to visit my mom this weekend and being away from home helps me limit availability of the bad foods. I’m hoping being away briefly will serve as a refresher too. Then come Monday I’ll be integrating some carb cycling principles with my Aunt Diana’s diet plan.

If you don’t know, my Aunt was a full on bodybuilder in the late 80's. They didn’t have figure back then. I asked her for some diet help and she sent me a great summary of how she used to do it. We have the same build and muscle structure, seemingly the same metabolism, so I’m hoping that it is just the right match for me. I have to cut dairy, but I get to keep some fruit. The challenge of becoming a figure competitor may involve logging many physical hours at the gym, but the real challenge is mental. It’s a psych out. So I made up a saying and I fixed my fridge by plastering it on it. I’m going to keep it posted in big bold font in my notebook, car, gym locker, wherever until I believe it. Just under 7 weeks to go. That’s not that long in the grand scheme of life. Pizza, can wait.

Thursday, February 24, 2011

How to Prep For Midterms ;)


Day 48

Thursday, February 24, 2011


This will be another abbreviated post. I had a midterm today and I have one more tomorrow morning.



10:30 AM Pre-midterm stress relief @ The SRC


30 min StairMaster while studying
Fat Burner program level 10
293 cals burned 3.01 miles 145 floors climbed
5 sets (varied 4 rep max) pull-ups superset with 4 sets Captain’s Chair leg raises (15 reps per set)

ACCT midterm drop set to ECON 2 hour lecture.

Like my verb up there? ;)

4:00 pm and back to The SRC


1)1 set Hammer curls
while waiting on the Smith Machine 20 lbs x 20 reps

2)Smith Machine Squats and Lunges

1. 75 lbs x 10 skier squats x 10 wide squats x 6 lunges per leg
2. 75 lbs x 10 skier squats x 10 wide squats x 6 lunges per leg
3. 95 lbs x 8 skier squats x 8 wide squats, 75 lbs x 6 lunges per leg
4. 95 lbs x 8 skier squats x 8 wide squats, 75 lbs x 6 lunges per leg

3) Triceps Pull-downs


1. 20 lbs x 10 reps
2. 20 lbs x 10 reps
3. 20 lbs x 10 reps

Superset with

4)Alternating Hammer Curls

1. 20 lbs x 20 reps
2. 20 lbs x 20 reps
3. 20 lbs x 20 reps
4. Went for a set of simultaneous ones @ 15 lbs and figured out exactly what was irritating my left trap. Yeah, buh bye simultaneous standing bicep curls, alternating is just fine!

5)Horizontal Leg Curls
(single leg – no rest between sets)

1. 40 lbs x 6 reps per leg
2. 40 lbs x 6 reps per leg
3. 40 lbs x 6 reps per leg

6)Leg Extensions
(single leg – no rest between sets)
1. 40 lbs x 6 reps per leg
2. 40 lbs x 6 reps per leg
3. 40 lbs x 6 reps per leg

7)Hip Abductor

1. 100 lbs x 12 reps
2. 100 lbs x 12 reps
3. 100 lbs x 12 reps
4. 100 lbs x 10 reps

Superset with

8)Hip Adductor

1. 100 lbs x 12 reps
2. 100 lbs x 12 reps
3. 100 lbs x 10 reps
4. 90 lbs x 8 reps

9)One More Set Pull-ups for Fun ;)

Only managed 3

10)Walking Lunges 3 Ways

With 15 lb DBs in each hand x 18 reps x 2 sets (someone had snagged all the 20s)
With an 8 lb MB side twist 18 reps x set 1 14 reps x set 2
With a leg lift / butt squeeze x 18 reps x 2 sets

Quickie Stretch

Daily Cal Tally
1,830 Ingested
(1,448) BMR
(683) Training
(301) Net Loss

I know, I need to start posting my macro stats too as an added way to keep myself in line with carb avoidance.

Night!

Wednesday, February 23, 2011

I'm starting to feel capable of perfectly poised quarter turns come competition day =)


My body keeps wanting to fight me on this diet. It wants carbs really badly. You’ll see that today had some carbs that shouldn’t have been there. I still had a net cal loss and good protein intake and the carbs were complex, but I’m not going to lean out that way. I think I will be better once I clear my ACCT 342 midterm tomorrow and my MKTG 380 one on Friday. I’ve been reading up on carb cycling and I think I’m going to take the time this weekend to plan that out for next week with plans to continue it. Basically you cycle through low carb, high carb, and no carb days. There are rules though, only certain carbs are approved, you have to eat your protein first, etc. The no carb day is rough, but the beauty of it is that it is only one day and you can cling to that thought to get you through it.

I did have a great workout today with my PT Laura. When I was doing the Straight-arm Push-down (works the lats), Triceps Pushdown combo I was parallel to the mirror and she kept pointing out the definition in my triceps and shoulders while I was working. Sometimes just seeing that payoff in the mirror can be a huge help in getting yourself back in line.

I grabbed a couple things at the store tonight and I just had to laugh. I’m well stocked on veggies at home right now so I was looking for stuff to round out my meals over the next few days. Basically, I left the store with a bunch of meat. In the pic you can see some of my lean protein options beyond the standard overeaten chicken breast. That’s tilapia in the butcher paper, a flank steak, Isernio’s Italian Chicken sausage (80 cals + 3 g fat + 13 g protein per serving), their chicken breakfast sausage (45 cals + 1.5 g fat + 7 g protein per link), and Al Fresco Sweet Apple Chicken Sausage (these are spendier on the nutrition budget – 160 cals + 7 g fat + 14 g protein per link).

Day 47

Wednesday, February 23, 2011

6:30 am Cardio & Abs


30 min Elliptical “Interval” Program
It should have been 50 min, but I was having a rebellious snooze button fest from 5:45 am on.

Quickie Abs Circuit

Shoulder Crunches x 15 reps per side
Reverse Crunches x 15 reps
10 lb Medicine Ball Side Twists x 30
Repeat Circuit
Repeat Circuit Once More.

7:15 am Protein Shake

1 scoop delicious vanilla MyoFusion with water and ice in my bullet

8:20 am Breakfast

½ cup oatmeal with 1/3 cup blueberries
Coffee

11:15 am MKTG 380 Munch

2 cups spinach and romaine
6 oz. chicken breast
1 t olive oil
1 T rice wine vinegar
Hot tea

12 pm Training Chest & Back with Laura @ The SRC



Prelude: First thing I had to run off and be a bit of a dork and show my PT a set of real pull-ups (3.5)

1) Bench Press

1. Warm-up Set: Bar 45 lbs x 12 reps
2. 75 lbs x 8 reps
3. 80 lbs x 8 reps
4. 80 lbs x 8 reps
5. 75 bs x 8 reps
6. 75 lbs x 8 reps

Superset with

2) Lat Pull-downs
1. 85 lbs x 8 (wide grip)
2. 100 lbs x 8 (reverse close grip)
3. 75 lbs x 10 reps (wide grip)
4. 90 lbs x 10 reps (reverse close grip)
5. 75 lbs x 10 reps (wide grip)
6. 90 lbs x 10 reps (reverse close grip)

3) Straight Bar Push-downs / Triceps Push-downs / Seated Rows Combo

1. 60 lbs x 8 reps, 60 lbs x 8 reps, 70 lbs x 8 reps
2. 65 lbs x 8 reps, 60 lbs x 8 reps, 70 lbs x 8 reps
3. 65 lbs x 8 reps, 60 lbs x 8 reps, 70 lbs x 8 reps
4. 65 lbs x 8 reps, 60 lbs x 8 reps, 70 lbs x 8 reps

4) Single Arm Lat Pull-downs
(no rest between sets)
1. 40 lbs x 6 reps per arm
2. 40 lbs x 6 reps per arm
3. 40 lbs x 6 reps per arm

5) Assisted Pull-ups (Wide Grip) Alternating with Assisted Dips

1. 70 lbs x 4 reps x 6 reps
2. 70 lbs x 5 reps x 6 reps
3. 70 lbs x 6 reps x 10 reps

6) T-Bar Rows

1. Bar + 20 lbs x 8 reps
2. Bar + 20 lbs x 8 reps
3. Bar + 20 lbs x 8 reps

Superset with

7) Push-ups to Failure
1. 15 ½
2. 12 ½
3. 8 ½

Posing Practice!

I got to spend a full 20 minutes in the mirrored wall group fitness room today practicing my quarter turns and walking. Laura got me going with some really useful constructive criticism and then I stayed to keep practicing. Granted it was immediately after an intense back/chest routine, but I’m realizing that just the posing will make you sore. Keeping everything flexed, yet appearing natural, while walking on stage, standing, doing quarter turns is intense. I had rolled up my tank top to sports bra height, as abs posture is essential to posing. After a while I had to start laughing because between that, my Adidas capri workout pants, and my 5” stiletto competition heels the whole scene reminded me of Jennifer Grey ala Dirty Dancing. No Patrick Swayze though (or dancing!), darn ;)

2:00 pm Refueling in ACCT 375


1 Chocolate Coconut Chew Larabar (very good, but the purist date and cashew Cashew Cookie ones are still the best)
Healthy Choice Steamer Chicken and Balsamic Veg (220 cals)
Hot tea

4:15 pm Brain Fuel

It was a bit early to eat again and I was out of clean packed food, but I opted to buy on campus anyways so that I was focused to do my econ homework.
Whole Wheat Tuna Sandwich (I know I know 29 g of carbs, but it was the best on campus option – 250 cals 16 g protein)

6:30 pm Dinner

6 oz Tilapia
1 ½ cups sautéed kale and Swiss chard
2 slices Oat bread (it is a whole grain one – heavy on fiber and protein)

8:00 Bedtime Snack

Cashew Cookie Larabar
Hot tea

Daily Cal Tally
1,990 Ingested
(1,448) BMR
(766) Training
(224) Net Loss

Tuesday, February 22, 2011

This Post is Boring & I'm Going to Bed Early

Day 46

Tuesday, February 22, 2011


I'm really tired. I blame the lack of carbs in my life and the tweak in what I think is my left trap (side of my neck). Nothing exciting to report today other than that I have two midterms this week, the more important of which I'm not at all ready for, but I could have reported that yesterday. I did 45 min of cardio @ 6:15 this morning followed up with an abs circuit. That's about it.

Daily Cal Tally
1,930
(1,448) BMR
(521) Cardio
(39)

I've been reading up on carb cycling. It sounds like it might be just the solution I need. We'll see.

This morning I ordered a $30 pull-up bar to put in the doorway to my kitchen, maybe it will be my lats that are "made in the kitchen," not my abs, ha. Yep, that was the high point of my day.

Here's hoping some extra sleep tonight proves to be the fix I need.

Monday, February 21, 2011

Real Pull-ups!!! I CAN DO THEM =)


Day 45

Monday, February 21, 2011


45 Days, for 45 days I have been writing down and posting every single thing I eat and every weight rep and minute of cardio I log. This is good; I need this blog; it is my training log. That may have rhymed, but I am not a poet. Between all that detail and the realization that I really need to drop fruit and dairy now and get much more hardcore on my diet has me feeling burnt out. So I’m declaring a slight break and will only be hitting the highlights in today’s post.

The best highlight? I did REAL PULL-UPS today!!!!!!!!!!!!!!!!!! =) I have never been able to manage even one. Back in middle school and high school I could only manage a ½ of one on that Presidential Physical Fitness Test. This summer after taking up with Body Pump I went down south and stayed a weekend with Kelly. Her condo had a pull-up bar in the gym so I went for it with her and Eli watching. I couldn’t do one then when I had fully expected to. It was a huge letdown.

Today I decided to try, but I timed it. I made sure I had not done any shoulder/chest/tricep/bicep stuff prior, but I wanted to be pumped so I hit my leg workout first, which was 6 sets of various types of walking lunges, 5 sets each of skier squats and 5 sets of wide squats on the smith machine and 5 sets of smith machine lunges. I brought my gloves for firm grip and I brought some fresh downloads on my iPod. I got 3 ½ for my first set and I started attempting videos with my phone for sets 2-7. Yeah, 7 sets. I realize I’m completely silly getting fixated on getting a good video of things like I do (squat pyramid, bent over rows, etc.) but the fact is that when I get stuck on that I typically wind up doing 50% more sets than I otherwise would have. So yes, it’s kinda vain, and yes I realize I don’t need a video in every post, but hey it’s buying me more sets and I like to visualize what I’m accomplishing ;) I want to get a pull-up bar for my house now. My new goal is to be able to do a set of 12. My max today was 3 ¾ reps and in set 7 I was totally losing it and only managed 2 ½.



I also got to go down and see Darene, one of my closest friends today. She’s busier than I am so we don’t get a lot of face time plus we live 45 minutes apart. Her and her husband, Matt, are both GREAT cooks, but they were pretty awesome and busted out the carb free chicken and veggie based dinner for my visit. Still very tasty, but they do things like make their own tortilla chips and braise delicious ribs and make to die for hot spinach papaya salad. I wish I wasn’t such a foodie and a stress eater. The diet is the hardest part of this quest for me by a longshot.


Daily Cal Tally

1,820 Ingested
(1,448) BMR
(390) Training
(18) Net Loss

Sunday, February 20, 2011

To Supp or Not to Supp? That is the non-Shakespearean question.




Today was alright. I’m tired and it is showing. I unintentionally cheated. Impulse ate some pizza, not even my preferred pizza place’s pizza. It wasn’t a satisfying cheat and I don’t feel good about it. I had walked in to pick C up this afternoon and there were two hot fresh boxes of pizza on the counter. Then everybody left the kitchen except for me for 10 minutes. I don't know why being left alone with the pizza made me jump all over it. So no one was watching? I still have to disclose everything here on my blog. That's my promise to myself because more often than not the thought of going off track publicly keeps me straight, but there are also occasional days like today. Perfect, I'm not.

I’ve been contemplating supplementing for a few months now. Yesterday I picked up a supplement at Costco of all places that is mainly creatine and caffeine and I tried it for my chest workout this afternoon. I drank it a little further in advance than recommended, but I still think I felt something from it. I’ll keep trying it sporadically when I need that extra boost. That's it in the pic next to my current daily "supplement" Flinstone's chewable kiddo's vitamins. Laugh if you want, but they're damn tasty and the closest thing to candy I get to have on a regular basis! In theory I should be taking a BCAAs, CLA, L-Carnitine, Green Tea Extract, Creatine, and some other things I forget right now stack, but I’m hesitant about ingesting unknown extras. I really dislike it anytime I have to take a prescription, I had my son naturally – no drugs even post-delivery, I drink alcohol maybe 3-4 times a year. I’m just an anti-additive kind of girl, but the supplements are tempting me now. My protein powder, Gaspari MyoFusion, is technically a supplement. This new ABB Pro-N.O. stuff I’ve decided to experiment with is a supplement and there are a zillion more out there. There’s a huge market of fat burners, like Lipo 6 Black that is always so prominently and ominously advertised in F&M Hers. Would I like that edge? Yes. Am I a little afraid of taking that stuff? Yeah, so I don’t. My body fat percentage should start naturally sliding more noticeably as soon as I start behaving completely.

I’m declaring what I’ve deemed “C-day” (Carb cut day) to be March 4th. That’s the 6 weeks out from contest mark and starting then dairy and fruit will be kicked to the curb. It’s intense to think that a Chobani peach NF Greek yogurt will qualify as a cheat food after that point, but to get the body of a figure competitor you have to be hardcore. You have to stop looking at food as tasty or delicious or impulsive. You have to start viewing it as fuel. You have to track your macros (protein/carb/fat disposition) and choose your fuel to fulfill that ratio not to fulfill your taste buds. It’s hard, but I never said achieving my goal was going to be easy. I’m going to get there though. I will lean out to 15-16% body fat and I will show case my hard-earned muscles on that stage. The sacrifices are worth the mental reward of being able to say, “I did it!”


That’s a pic of a turkey chili I made up today. The macro stats on it are great. I wrote up and posted the recipe at the bottom if you’d like it ;)

Day 44

Sunday, February 20, 2011

8:45 am Breakfast


¾ cup oatmeal with 1/3 cup blueberries
Coffee

10:30 am Cardio & Abs @ Home


50 min Elliptical
Cardio Blast & Interval Programs
612 cals burned

Ab Circuit
Round 1:
Shoulder Crunches 15 each side
Vertical Leg Reverse Crunches x 15
10 lb MB Side Twists x 30
Round 2:
Exact repeat of round 1
Round 3: Upped the ante
Shoulder Crunches 25 each side
Vertical Leg Reverse Crunches x 30
10 lb MB Side Twists x 60
Quick Stretch

11:40 am Protein Shake


1 scoop delicious vanilla MyoFusion with water and ice in my bullet

1:00 pm Lunch


2 cups turkey chili with avocado & NF yogurt
1 opal apple
2 pm Carb Craving
Quakes mini rice cakes
Hot tea

3:45 pm Supplementing & Snacking on the go

1 scoop ABB Pro – N.O. in water
8 oz. NF milk
Cashew cookie Larabar

4:30 pm Total Screwup aka unintended cheat meal, bleh

2 ½ slices Little Caesar’s Pizza
Large handful M&M’s
Oatmeal raisin Quaker granola bar
Yeah, wish I hadn’t

5:00 pm Training Chest

1) Dumbbell Pullovers

1. 20 lbs x 10 reps
2. 25 lbs x 10 reps
3. 30 lbs x 8 reps
4. 25 lbs x 10 reps
5. 15 lbs x 15 reps
6. 15 lbs x 20 reps

2) Wide Grip Bench Press

1. 45 lbs x 10 reps
2. 55 lbs x 10 rreps
3. 75 lbs x 8 reps
4. 85 lbs x 6 reps
5. 105 lbs x 3 reps assisted
6. 65 lbs x 10 reps
7. 45 lbs x 12 reps

3) Dumbbell Flies

1. 10 lbs x 10 reps
2. 20 lbs x 8 reps
3. 25 lbs x 4 reps


4) High Incline Bench Press

1. 45 lbs x 10 reps
2. 65 lbs x 10 reps

5) Incline Lat Puuldowns

1. 25 lbs x 10 reps
2. 35 lbs x 10 reps

6) Incline Dumbbell Circles

1. 15 lbs x 8 reps
2. 15 lbs x 6 reps
3. 15 lbs x 4 reps

7) Decline Stair Push-ups

1. 1 sets of 6 – didn’t like them, DS to 1 set of 6 regular push-ups


Note to self: Pizza is NOT a stimulant. Just don’t do it, especially pre-workout.



6:45 pm Clean Dinner


6 oz. marinated chicken tenders
1 ½ cup steamed broccolini
Grapefruit
Hot tea

9:00 pm Protein Shake #2

1 scoop delicious vanilla MyoFusion with ice and water in my bullet

Daily Cal Tally

2,440 Ingested (Eek!)
(1,448) BMR
(1,032) Training
(40) Net Loss


Jenny's Figure Body Turkey Chili


1.35 lbs ground 99% fat free turkey (+/- that’s just the weight of the pkg I used)
1 can white beans rinsed
1 can diced tomatoes with oregano and basil
1 yellow onion diced
1 jalapeno diced
3 cloves garlic minced
1 lime zested and juiced
1 can V8 (11.5 oz.)
2 T olive oil (accounts for 90% of the fat in the entire recipe – healthy fat!)
½ cup Pico de Gallo (you could def add more, but that’s all I had left)
2 t cumin
Johnny’s Seasoning Salt and ground pepper to taste

Cook off the ground turkey in 1 T of olive oil and set aside. Then brown the onions, jalapeno, and garlic in remaining olive oil over medium heat for 5-6 minutes. Rinse white beans and add along with can of tomatoes and can of V8. Bring to a boil, add lime juice and lime zest, cumin, Pico de Gallo, seasoning salt and pepper to taste. Let simmer over low heat 20-30 minutes and serve. Can be topped with a Tablespoon or two of diced avocado and a big spoon of NF Greek plain yogurt instead of sour cream. Add more hot sauce, salsa, cayenne, etc. to customize heat level.

2 Cup Serving (Recipe Serves 4) Stats:
348 cals
42.5 g protein
21.5 g carbs
7.75 g fat (7 from olive oil)

Saturday, February 19, 2011

In 7 Days I Logged 16 hrs 10 min of Training & the Calluses to Prove it ;)


I met my goal today. I wanted to log at least15 hours of training in 1 week and I did it! Sunday, February 13th – today Saturday February 19th 16 hours and 10 minutes logged training. That breaks down to 9 hours and 5 minutes lifting weights and 7 hours and 5 minutes of cardio. This is awesome =)

I set an alarm and hauled C off to the gym early today for BODY PUMP!!! That’s the class that led to my weights obsession and I haven’t been since mid-January. It was a new release with Jackie and Betty team teaching it so it was a great class I’m glad I made it. They’re both moms too. Some of the strongest and most committed female weight lifters out there happen to be moms to the pre-k sect. I think that’s a statistic to be proud of. A lot of women who compete in figure are moms too. I guess all that baby lifting sends us for the iron by toddlerhood ;) Body Pump plus 45 minutes on the stairs accounted for my first visit to Gold’s today and on the second I trained my back (gotta grow those lats!). I decided at the very end of my back workout to try for a real pull-up. It’s been a secret goal of mine to do real pull-ups. I haven’t declared it though, because despite knowing at least two other REALLY fit women who can’t do them, it’s embarrassing. I mean I can manage a lot of weight at a lot of other things, but not my own body weight at a single pull-up. What’s the deal with that? I managed 7/8 of one though ands that was at the end of my back session. I then was able to pull off 1 ½ with a reverse narrow grip, but that’s cheating. I tried for another “real” wide grip one, but only made it ¾ of the way. I’m going to go for it on a day soon after cardio (so I’m pumped up) but before touching any weights. I bet I can do it now =)

Day 43

Saturday, February 19, 2011

7:50 am Breakfast


½ cup oatmeal with 1/3 cup blueberries and a sprinkle of brown sugar and cinnamon
1 scoop milk chocolate MyoFusion with water in the bullet
Coffee

8:30-10:30 am BODY PUMP!!! & Cardio @ Gold’s


Body Pump (60 min cals)

StairMaster (45 min)
“Fat Burner” program
Level 8 (10ish min interlude @ level 6 towards the end)
With my Marketing book. Woo!
4.14 miles, 199 floors climbed
427 cals burned

11:30 am Lunch


Trader Joe’s Reduced Fat Chicken Salad (280 cals)
2/3 yam (leftover)
About 8 stolen French fries
1/3 of C’s “candy bar craving” protein shake from Gold’s (about 145 cals)
Hot tea

2:30 pm Afternoon Snack


Egg White Salad from Trader Joe’s (100 cals, 14 g protein, 4 g carbs, 4 g fat – nice stats huh? =)
17 (1 serving) multigrain crisps (130 cals)
Grapefruit

4:20-5:30 pm Going to Gold’s (Yes, again) Training Back

1) Dumbbell Single Arm Bent Over Rows
1. 25 lbs x 10 reps each arm
2. 30 lbs x 8 reps each arm
3. 30 lbs x 6 reps each arm, dropset to 25 lbs x 6 reps each arm

Superset with

2) T-Bar Rows
1. Bar + 25 lbs x 8 reps
2. Bar + 25 lbs x 10 reps
3. Bar + 25 lbs x 8 reps

3) Lat Pulldowns
Warm-up: 60 lbs x 10 reps
1. 100 lbs x 6 reps (wide grip)
2. 100 lbs x 2 reps (lost it), DS to 90 lbs x 4 reps (WG)
3. 80 lbs x 6 reps (WG)
4. 90 lbs x 8 reps (Reverse Narrow Grip)
5. 100 lbs x 8 reps (RNG)
6. 70 lbs x 12 reps (RNG)

Superset with

4) Straight Arm Pushdowns
1. 60 lbs x 10 reps
2. 65 lbs x 10 reps
3. 65 lbs x 8 reps
4. 45 lbs x 12 reps
5. 60 lbs x 8 reps
6. 55 lbs x 12 reps

5) Seated Cable Rows
1. 80 lbs x 6 reps, DS to 60 lbs x 6 reps
2. Singles 30 lbs x 8 reps each arm
3. Singles 30 lbs x 8 reps each arm

6) Decline Bench Push Crunches

1. 10 lbs x 20 reps
2. 10 lbs x 15 reps
3. 10 lbs x 15 reps

Superset with

7) Shoulder Crunches
1. 10 reps each side
2. 10 reps each side
3. 15 reps each side

8) Assisted Pull-us / Taking a Shot @ Real Ones
1. 70 lb offsets x 6 WG x 6 RMG x 6 NG
2. 60 lb offset x 6 WG
3. 7/8 of real pull-up
4. 1 ½ reverse narrow grip real pull-ups
5. ¾ real pull-up

9) Quickie Cardio

15 min Elliptical
Gluteal 2 Routine
155 cals burned

5:45 pm Dinner

Leftover carne asada and brown rice with romaine lettuce, pico de gallo, avocado, and NF Plain Greek yogurt

Hot tea

7:00 pm Misbehavin’

We were at the mall and I ate 3 of Charlie’s Auntie Anne’s pretzel sticks. They are so bad, but sooooooooooooooooooooooooo good! Ah well, I must be getting due to cheat again, or just be tired.

8:30 pm Bedtime Snack


Cashew Cookie Larabar
Hot tea

Daily Cal Tally

2,015 Ingested
(1,448) BMR
(972) Training
(405) Net Loss =)

Friday, February 18, 2011

I had extra carbs today, but I also did 1 hr and 45 min cardio so I'm going to net that to zero ;)




I shorted my am cardio today by trying my best to not get out of bed and wasting 20 minutes. Then when I went to Gold’s my ear buds that have been slowly dying crapped out right when I was about to exit the locker room and start so I wasted another 20 minutes going home to get the weird cheap pair that look like M&Ms (no joke) that I bought for backup awhile back. However, I just recouped my losses by doing 60 min late night cardio. That brings the daily training tally to just under 3 hours. I’m happy, enough said ;)

I did get squats up to 170 lbs and I promise that will be the last squat rack pic (at least until I crest 200 lbs) The other pic was my calorie splurge dinner. It was affordable though I still have a big net cal loss today. I did ease up on myself and eat some carbs today: corn tortillas, Luna Bar, brown rice, Lean Cuisine with pasta in it. It was relaxing, but I won’t be making a habit of it.

Day 42

Friday, February 18, 2011

6:35 am Cardio 30 min Elliptical

(I was being a bum about getting out of bed and consequently shorted myself 20 min)
Interval routine
367 cals burned

Mini Abs Circuit
Round 1:

Alternating Toe Touches x 20
Shoulder Crunches x 20 each side
Side to Sides 10 lb Medicine Ball x 60
Round 2:
Exact repeat of round 1

7:20 am Protein Shake


1 scoop milk chocolate MyoFusion with water and ice in my bullet
8:00 am
½ cup oatmeal with 1/3 cup blueberries, cinnamon, and a sprinkle of brown sugar
Coffee

11:45 am Lunch

8 oz. chicken breast 10 asparagus spears
1/3 cup yam
1 soooo yummy sourdough dinner roll (yeah yeah naughty naughty)

Training Legs @ Gold’s 1:20 – 2:40 pm

1)Squat Pyramid (of course;)
1. 95 lbs x 12 reps
2. 115 lbs x 10 reps
3. 125 lbs x 10 reps
4. 135 lbs x 8 reps
5. 155 lbs x 8 reps
6. 170 lbs x 8 reps
7. 135 lbs x 8 reps
8. 115 lbs x 12 reps

2)Smith Machine Lunges

1. 65 lbs x 10 reps each leg
2. 85 lbs x 10 reps each leg
3. 95 lbs x 10 reps each leg
4. 95 lbs x 8 reps each leg
5. 75 lbs x 10 reps each leg

3)Prone Leg Curls

1. 30 lbs x 10 reps each leg (singles), 50 lbs x 8 reps both legs
2. 30 lbs x 8 reps each leg (singles), 50 lbs x 8 reps both legs
3. 40 lbs x 6 reps each leg (singles), 60 lbs x 6 reps both legs

4)Leg Extensions
1. 40 lbs x 10 reps each leg (singles), 60 lbs x 10 reps both legs
2. 30 lbs x 10 reps each leg (singles), 50 lbs x 10 reps both legs
3. 40 lbs x 8 reps each leg (singles), 60 lbs x 8 reps both legs

5)Decline Bench Dumbbell Push Crunches

1. 10 lbs x 15 reps, 5 – 5 sec holds, 5 more reps
2. 10 lbs x 20 reps
3. 10 lbs x 15 reps, 5 – 5 sec holds, 5 more reps

Superset with

6)Side Plank Dips

1. 10 dips each side
2. 10 dips each side
3. 10 dips each side

7)Quickie Cardio 15 min

StairMaster
“Fat Burner” Routine level 10
1.51 miles, 72 floors
146 cals burned

3:00 pm Snack on the go

Lemon Zest Luna Bar

4:30 pm Hungry and off to the grocery store = better eat something first


Lean Cuisine four cheese cannelloni (240 cals)
Hot tea

6:45 pm Dinner

Broiled Carne Asada served on corn tortillas with sliced avocado, Pico de Gallo salsa, NF plain Greek yogurt (instead of sour cream), ½ cup rice, orange and yellow carrots (yummy! Cal splurge, but my “budget” could afford it today and I kept it clean)

Hot tea

9:40 pm Cardio (yeah, 3rd time, training was too brief today and it will keep me awake while I read my Marketing book)

Elliptical
60 min
Interval program x 2
763 cals burned

Quick stretch

11:10 pm Refuel and off to bed

Cashew Cookie Larabar
8 oz. NF milk

Daily Cal Tally

2,090 Ingested
(1,448) BMR
(1,529) Training (just a few minutes shy of 3 hours worth =)
(887) Net Loss

Thursday, February 17, 2011

56 Days To Go! Video & Pic Progress Update =)





Here we are, my video and picture update of my progress 41 days in. I’m doing well, but I still need to take my body fat percentage down another 3-4%, heighten my delts, uncover my abs further, and grow my lats. I have 56 days to go ~ I think I can do it =)

Don't mind my lovely scowl in the triceps pose pic ~ it was the best shot of my arm and that trumped my smile ;)



Day 41

Thursday, February 17, 2011


5:24 am Woke up with a bad tension headache

2 Advil back to bed

7:00 am Woke up again headache still full force, bleh

9:45 am Breakfast

2 more Advil
Coffee
Starbuck’s Spinach Feta Egg White Wrap (280 cals)

10:30 am Cardio @ The SRC

Taking the Stairs! ;)


I had to read chapter 13 in my ACCT 342 text book and I really prefer to do it on the StairMaster with my iPod keeping the material pumped up. It actually seems to sink in well in such a context too, lucky for me ;)
Cardio made my head feel better. Weights and Cardio can cure most ailments you know ;)

StairMaster
60 min aka 1 hour :P
“Fat Burner” Routine first 40 min level 8 last 20 min level 10
5.63 miles 270 floor climbed
553 Cals Burned

3 sets shoulder crunches

Set 1: 15 crunches each side
Set 2: 10 crunches each side
Set 3: 15 crunches each side

Quickie hamstring stretch

12:00 Lunch

8 oz. chicken breast
12 asparagus spears
Banana
Double shot Americano

2:15 pm Snack it to me


200 cal pack raw almonds
Opal apple
Hot tea

3:50 pm Weights baby! (Training Triceps, Biceps, & Shoulders @ The SRC)

1)Incline Bench DB Hammer Curls

These are WAY harder than standing hammer curls!
1. 20 lbs x 15 reps (didn’t make the 8th rep on my left)
2. 20 lbs x 15 reps (left bicep failed AGAIN sheesh)
3. 15 lbs x 20 reps

Superset with

2)Front Raises (alternating)

1. 15 lbs x 16 reps
2. 15 lbs x 16 reps
3. 15 lbs x 16 reps

3)Lateral Raises

1. 15 lbs x 16 reps (alternating)
2. 15 lbs x 10 reps (both arms simultaneous)
3. 10 lbs x 14 reps (both arms simultaneous)

Superset with


4)Overhead Standing Triceps Extensions


1. 20 lbs x 12 reps
2. 20 lbs x 12 reps
3. 25 lbs x 10 reps

5)Dumbbell Upright Rows

1. 20 lbs x 10 reps
2. 20 lbs x 10 reps
3. 20 lbs x 12 reps

Superset with

6)Dumbbell Shoulder Presses (Alternating)


1. 20 lbs x 16 reps
2. 15 lbs x 16 reps
3. 20 lbs x 12 reps, drop set to 15 lbs x 10 reps

7)Quickie Pump

Standing (both arms simultaneously) Hammer Curls 15 lbs x 16 reps

8)Cable Triceps Pushdowns (Rope)

1. 30 lbs x 12 reps
2. 30 lbs x 8 reps
3. 40 lbs x 6 reps, drop set to 30 lbs x 8 reps

Superset with


9)Push-ups to Failure

1. 14 ½
2. 11 ½
3. 12 ½

10)Close Grip Standing Barbell Curls

1. 40 lbs x 10 reps
2. 40 lbs x 10 reps
3. 40 lbs x 10 reps

Superset with

11)Captain’s Chair Leg Raises (Abs)

1. 15 reps
2. 15 reps
3. 15 reps

12)Triceps Kickbacks


1. 15 lbs x 10 reps each arm
2. 15 lbs x 10 reps each arm
3. 15 lbs x 10 reps each arm

Superset with

13)Triceps Bench Dips


1. 12 reps x Body Weight
2. 10 reps x Body Weight
3. 12 reps x Body Weight
4. 12 reps x Body Weight

I’m still pumped off of this weight set. When I only have an hour I try to superset most everything and really push myself, cut rests short, and just max out my time. I definitely did that today and it feels great!

6:45 pm Dinner

8 oz. tilapia lightly breaded and pan-seared in olive oil (outlaw eating ;)
Large salad bar salad Mmmmmmm
Hot tea
1 decadent sourdough dinner roll yummity yum yum

10:00 pm Bedtime Snack

Cherry Pie Larabar
Hot tea
Daily Cal Tally
1,880 Cals Ingested
(1,448) BMR
(943) Training (553 StairMaster 1 Hr + 1 Hr Weights @ 390/Hr)
(511) Net Loss =)

Wednesday, February 16, 2011

I'm not a duck! =)


I brought my 5” stilettos to to the gym today. We ended up practicing my posing and walking right after plyos which I was thinking should result in toppling over, but it actually improved my walk. Go figure. I don’t walk like a duck! According to my PT I’m actually doing pretty well in them, I still have loads of practice to coordinate all the elements of perfect competition posture and walking though. I was up past midnight last night and I learned quite quickly after that nasty bug (that I’m still not 100% over) that a sleep shortage quickly sets me up to slide. To be smart I made myself intentionally skip morning cardio so I could stay in bed till 7 am instead of 6 am. I didn’t sleep well the last hour, I should have gotten up, but hindsight is after all 20/20 ;)

That’s my Tom Yam soup with shrimps and spinach for dinner over there. Snag it in the freezer section at Trader Joe’s. The soup is 240 cals and I add stuff to it to bulk out the protein (like those shrimp). Yummy!

Day 40

Wednesday, February 16, 2011

8:00 am Breakfast

½ cup oatmeal with 1/3 cup blueberries
Coffee
1 scoop delicious vanilla Myofusion with water in my bullet

11:15 am Leftover Lunch

1 Isernio’s Italian Chicken Sausage
3 oz. cicken breast
6 asparagus spears
2/3 cup diced yam

All mixed together ( this is called the behind on prepping food, everything was frozen last night, leftover mix up lunch)
1 grape jolly rancher (thanks Lily!)
Hot tea

12-1 pm Abs and Plyos with Laura @ The SRC

1)Abs Circuit #1

Round 1:
Decline Bench Push Sit-ups (10 lb DB) 15 reps, 5 – 5 sec holds, 5 more reps
Captain Chair Leg Raises x 12 reps
Side Bends x 35 lbs x 12 reps each side
Round 2:
Decline Bench Push Sit-ups (10 lb DB) 15 reps, 5 – 5 sec holds, 5 more reps
Captain Chair Leg Raises x 12 reps
Side Bends x 35 lbs x 12 reps each side
Round 3:
Decline Bench Push Sit-ups (10 lb DB) 15 reps, 5 – 5 sec holds, 5 more reps
Captain Chair Leg Raises x 12 reps + 6 reps with bent knees
Side Bends x 35 lbs x 10 reps each side

2)Abs Circuit #2

Round 1:
Vertical Leg Crunch x 16 reps
Long Arm Crunch x 16 reps
Reverse Crunch x 16 reps
Partner Leg Raises x 16 reps
Vertical Reverse Crunches x 16 reps
Round 2:
Vertical Leg Crunch x 16 reps
Long Arm Crunch x 16 reps
Reverse Crunch x 16 reps
Partner Leg Raises x 12 reps
Vertical Reverse Crunches x 12 reps
Round 3:
Vertical Leg Crunch x 16 reps
Long Arm Crunch x 16 reps
Reverse Crunch x 16 reps
Partner Leg Raises x 12 reps
Vertical Reverse Crunches x 12 reps

3)Plyometrics Circuit

Round 1:
Walk-out Pushups x 8
Jumping Lunges x 20
Walking Squats x 10
Jumping Prisoner Squats x 12

2 min rest

Side Walking Push-ups x 8 reps
Mountain Cimbers x 20 reps
Squat Holds + Body Squats x 10
Knee Jumps x 10

2 min rest

Burpees x 10
Single Leg Line Hops x 40 (20 each leg)

Round 2:
Walk-out Pushups x 8
Jumping Lunges x 20
Walking Squats x 10
Jumping Prisoner Squats x 12

1min rest

Side Walking Push-ups x 8 reps
Mountain Cimbers x 20 reps
Squat Holds + Body Squats x 10
Knee Jumps x 10

1 min rest

Burpees x 10
Single Leg Line Hops x 40 (20 each leg)

4)Brief Walking and Posing Practice in my Heels

I’m not a duck! ;)

1:40 pm Fuel the Glycogen (simple carb excuse)

1 Chocolate Peppermint Stick Luna Bar

2:30 pm Tax Munching (nevermind that none of it was crunchy ;)

½ cup strawberries
Vanill Chobani NF Greek Yogurt (best stats for this flavor 120 cals and 16 g protein)
Hot tea

4:15 pm


Cashew Cookie Larabar

6:45 pm Dinner


Tom Yam Soup with 2 cups wilted spinach and shrimp mixed in

a handful of mini rice cakes

about 10 habanero bbq almonds

Hot tea


8:30 pm Protein Shake #2

1 ½ scoops delicious vanilla MyoFusion in my bullet with water and ice

Daily Cal Tally

1,975 Ingested
(1,448) BMR
(450) Training (This is a guestimate, but probably fairly close)
77 Net Gain. Boo. I Knew I should have gotten out of bed this morning for cardio.

Tuesday, February 15, 2011

A chicken breast in my purse.


"Yes, I Workout. Eat egg whites cold. Hide peanut butter from myself. Have a chicken breast in my purse. Carry a gallon jug. I'm a hardbody." ~ Jodie Minear, IFBB Pro


I’ve always wanted to put a chicken breast in my purse. Well, not always, but since I started seeing that ad in F&M Hers a few months back. I didn’t buy into the website advertised, but I love the ad slogan. It almost makes me want to eat egg whites, haha. I had a dinner meeting this evening and knew the ravioli doused in cream sauce menu would take out my diet so I packed a chicken breast in my purse to dump onto my salad plate. It was fun and I managed to do it covertly when my tablemates were distracted, not that Darene didn’t shake her head and laugh at me. It is after all a random thing to explain ;)

I also tried a thing called Fascia7 today. The idea is that you the last exercise of your workout (presuming the workout targeted all one body part) should be 7 sets, with 30 seconds rest in between. What this supposedly will do is stretch out your fascia (the thin translucent stuff between your skin and muscles – think raw chicken – gross I know) and allow your muscles extra room to grow. It made sense so what they hey, I tried it =)

Day 39

Tuesday, February 15, 2011

6:15 am 50 min Cardio


Elliptical Steady Climb program x 2

584 Cals burned

7:15 am Protein Shake


1 scoop milk chocolate MyoFusion with water and ice in my bullet

8:20 am Breakfast


½ cup oatmeal with 1/3 cup blueberries, cinnamon, and just a sprinkle of brown sugar
Coffee

11:35 am Lunch

½ cup yam, 12 asparagus spears, 2 Isernio’s Italian Chicken Sausages all diced and mixed together served hot. Yum.

2 pm Econ Snack


½ cup cantaloupe
200 cal pack raw almonds
Coffee

4:00 – 4:50 pm Power Back Workout @ The SRC

1)Dumbbell Bent Over Single Rows

Set 1: 30 lbs x 8 reps each arm
Set 2: 30 lbs x 8 reps each arm
Set 3: 35 lbs x 8 reps each arm
Set 4: 35 lbs x 6 reps each arm
Set 5: 25 lbs x 12 reps each arm

Superset with


2)Triceps Straight Arm Pullovers


Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps
Set 3: 20 lbs x 10 reps
Set 4: 25 lbs x 6 reps

3)Close Grip Lat Pulldowns

Warm-up Set: 60 lbs x 10 reps
Set 1: 90 lbs x 8 reps
Set 2: 100 lbs x 6 reps
Set 3: 90 lbs x 8 reps
Set 4: 70 lbs x 14 reps
Minimal rest between sets

4)Seated Cable Rows Dropsets


Set 1: 70 lbs x 8 reps, 50 lbs x 12 reps
Set 2: 80 lbs x 6 reps, 60 lbs x 10 reps
Set 3: 70 lbs x 8 reps, 50 lbs x 12 reps

5)Wide Grip Assisted Pullups

Set 1: 70 lb offset x 8 reps
Set 2: 60 lb offset x 6 reps
Set 3: 60 lb offset x 6 reps

Superset with


6)Decline Bench Dumbbell Crunches


Set 1: 10 lbs x 15 crunches
Set 2: 10 lbs x 15 crunches
Set 3: 10 lbs x 15 crunches

7)Straight Arm Pushdowns
(Only 20-30 sec breaks between sets)

Set 1: 55 lbs x 10 reps
Set 2: 60 lbs x 10 reps
Set 3: 60 lbs x 8 reps
Set 4: 55 lbs x 8 reps
Set 5: 60 lbs x 10 reps
Set 6: 55 lbs x 8 reps
Set 7: 60 lbs x 7 ½ reps
Set 8: 45 lbs x 14 reps


6:30 pm ASWA Dinner Meeting

Caesar Salad (few croutons and lightly dressed, score ;)
8 oz. Chicken breast covertly dumped on top from purse concealed tupperware, hehe.
1 dinner roll with butter (shhhhh mmmm)
3 smoked salmon roasted red pepper raviolis (instead of a plateful) These puppies are the polar opposite of clean eating, and they were the main course!
Cheesecake, declined, 1 bite of Darene’s eaten

10 pm Still have to write a paper before bed consolation snack

1 cashew cookie Larabar
Grapefruit
Hot tea

Daily Cal Tally

1,870 Ingested
(1,448) BMR
(908) Training
(486) Net Loss =)

Monday, February 14, 2011

I was 5'10" tonight and will be for at least an hour daily here on out =)




Day 38

Monday, February 14, 2011

V-day


Well I don’t do V-day, but I did make (well assemble not bake) a gorgeous strawberry rhubarb pie while wearing 5” stiletto heels. I cooked dinner in them too. I also misbehaved and had 3 small chocolates after dinner, but none of any of that had to do with V-day ;) The shoes? My competition heels came today and I need to learn to walk again so around the house it is. As it turns out you can get a way more effective angle with a rolling pin when you’re 5’ 10” vs. 5’ 5” too funny. I realized we were out of foil and you cannot bake a pie with an evenly browned crust without foil for the edges so we ran out to get it after dinner and C snagged Rolos in the checkout line. Was weak and ate three of them, ah well I’ll scapegoat V-day ;)

What's with the ASWA pie? I'm a member of the American Society of Women Accountants and it is for a raffle. I've done 100s of lattices, but never pie letters. I'm crossing my fingers it doesn't sink too badly when it bakes!


6:15 am 50 min Cardio


Elliptical

Steady Climb x 2

603 cals burned

7:15 am Protein Shale

1 scoop milk chocolate MyoFusion with water and ice in my bullet

8:05 am Breakfast


½ cups oatmeal with cinnamon and ½ cup blueberries
Coffee

11:15 am Marketing Munch

8 oz. Chicken breast
12 asparagus spears
Hot tea

12 pm Training Chest with Laura @ The SRC

1)Bench Press “1 Rep Max”

It turns out my 1 reps max is currently an even 100 lbs. We tried 95 lbs first.

2)Bench Press Negatives


Set 1: 105 lbs x 3 reps
Set 2: 105 lbs x 3 reps
Set 3: 105 lbs x 3 reps

Superset with

3)Leg Raises (abs)

3 sets x 10-12 reps each

4)Normal Bench Press

3 sets with 1 min rest in between each
70 lbsx 8 reps
70 lbs x 8 reps
70 lbs x 8 reps

5)Dumbbell Flies

Set 1: 20 lbs x 8 reps
Set 2: 20 lbs x 8 reps
Set 3: 20 lbs x 8 reps

Superset with

6)Push-ups to Failure

Set 1: 10 ½ to failure
Set 2: 5 ½ to failure
Set 3: 2 ½ to failure (haha really)

7)Dips

Set 1: 70lbs deducted from body weight x 10 reps
Set 2: 60lbs deducted from body weight x 10 reps
Set 3: 60lbs deducted from body weight x 10 reps

8)Push-ups to Failure again

Set 1: 10 ½ to failure
Set 2: 7 ½ to failure

9)Quickie Cardio

15 min jogging on the treadmill
1.24 miles 127 cals burned

Quick Stretch



2:00 pm Tax Tasty


It was a tasty class today – it turns out I got a 93 on my midterm and I’m happy about it =)

1 cashew cookie Larabar
1 blueberry Chobani NF Greek Yogurt
½ cup cantaloupe
Hot tea

4:00 pm Computer Lab

200 cal pack raw almonds

6:45 Dinner

Trader Joe’s Tom Yam soup with 2 cups baby spinach
1 Isernio’s Italian chicken sausage
1 wedge laughing cow light cheese (35 cals)
5 sesame crackers

7:45 pm 3’ Tall Man and His Chocolate Influence


3 Rolos

9:45 pm Bedtime Snack


1 more Cashew cookie Larabar (they’re made of cashews and dates that’s it and they’re yummy)
Hot tea

Daily Cal Tally

1,985 Ingested
(1,448) BMR
(1,120) Training
(583) Net Loss =)


P.S. My abs finally hurt, they've barely bugged me all day aide from getting up and down on the bench press, but they are finally sore. It's great I keep flexing them to emphasize it ;)

Sunday, February 13, 2011

Dear Abs, If You're Not Sore Tomorrow You're Defective ;)

I worked out for 3 hours and 10 minutes today, split between two rounds. I wish that was my typical day =) I also ate 100% clean today and I’m proud of it. I then packed my cooler bag with just over 1,000 cals of 100% clean food to get me through the day tomorrow. All this stuff makes me feel great. I made my abs a big focus today. I want them to be sore tomorrow, but I don’t feel it yet. I’ll be so happy if they develop it overnight though =) I can guarantee you that my triceps will be hurting for sure, I already feel them. My squats topped out at 155 lbs, instead of my record 165 lbs. On the 4th rep I was at the bottom of the squat and for a split second felt immobilized like I couldn’t push it up, I did two more reps after gritting through that one, but decided to behave, acknowledge the fact that my testosterone is only mental, and wuss out (I mean err on the side of caution), and let that be the top weight today. All in all though, a very positive training day! =)



Day 37

Sunday, February 13, 2011

9:00 am Breakfast


1 scoop delicious vanilla MyoFusion with ice and water in my bullet
½ cup oatmeal with 1/3 cup blueberries & sprinkle cinnamon
Coffee

Training Legs & Abs @ Gold’s 10:05 am – 12:00 pm

1)Squat Pyramid


Set 1: 95 lbs x 12 reps
Set 2: 115 lbs x 12 reps
Set 3: 125 lbs x 10 reps
Set 4: 135 lbs x 10 reps
Set 5: 145 lbs x 8 reps
Set 6: 155 lbs x 6 reps
Set 7: 125 lbs x 10 reps
Set 8: 95 lbs x 20 reps

2)Walking Lunges 3 Ways + Dynamic Lunges


Set 1: 20 lb dumbbell walking lunges x 16 reps
Set 2: 20 lb dumbbell walking lunges x 16 reps
Set 3: 8 lb MB side twist walking lunges x 16 reps
Set 4: 8 lb MB side twist walking lunges x 16 reps
Set 5: leg lift / glute squeeze walking lunges x 16 reps
Set 6: leg lift / glute squeeze walking lunges x 16 reps
Set 7: 20 lb dumbbell walking lunges x 16 reps
Set 8: 20 lb dumbbell walking lunges x 16 reps
Set 9: 8 lb MB side twist walking lunges x 16 reps
Set 10: 8 lb MB side twist walking lunges x 16 reps
Set 11: leg lift / glute squeeze walking lunges x 16 reps
Set 12: leg lift / glute squeeze walking lunges x 16 reps
Set 13: 30 dynamic lunges

3)Lots of quad and hamstring stretching with a resistance band

4)Decline Bench Weighted (10 lb DB) Crunches

Set 1: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 2: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 3: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 4: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 5: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 6: 16 reps, 5-5 sec holds at varied angles, 5 more reps

On my 5th set a random guy walked by and held out his hand for a high 5, haha. When my PT first had me do these awhile back I had said I really wanted my abs to hurt one day so I knew I was working them. She said the first time she did these hers were sore for 4 days, but she had done 6 sets (I only did 3 that day). So here we go, 6 it is, I want it to hurt to laugh tomorrow. That will make me smile! =)

5)Abs Circuit

Round 1:
Alternating Toe Touches (20 reps total)
Shoulder Crunch (my favorite abs thing) 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 30 total reps
Round 2:
Alternating Toe Touches (20 reps total)
Shoulder Crunch 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 30 total reps
Round 3:
Alternating Toe Touches (20 reps total)
Shoulder Crunch 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 40 total reps

6)Cardio 25 min (should have been 40+, but out of childcare time)

StairMaster
“Fat Burner” program WAY EASIER than the “plus” version, way fewer cals burned too though :(
Level 10
120 floors climbed, 248 cals burned, 2.51 miles

12:30 Lunch

8 oz. chicken breast
¾ cup baby carrots
½ cup brown rice
Grapefruit

3:30 pm Snack

8 oz. 2% milk (there wasn’t any NF to be had)

Training Shoulders / Biceps / Triceps Late 1980s style

(I have a family member who used to lift obsessively in high school (80s) and has been bugging me to try it a certain way to build myself up bigger faster, so what the hey I gave it a go. The weights are weird as it was a home gym setup)

1)Triceps Pulldown (short straight bar, hands gripped as close as possible, elbows firmly rooted in sides)

Warm-up: 17 ½ lbs x 12 reps
Set 1: 22 ½ lbs x 10 reps
Set 2: 27 ½ lbsx 7 reps

Set 3, Dropset (zero break, not even letting go of the bar):
27 ½ lbs x 8 reps
22 ½ lbs x 8 reps
17 ½ lbs x 20 reps
12 ½ lbs x 15 reps

Set 4, Dropset (same style):
32 ½ lbs x 6 reps
30 lbs x 6 reps
27 ½ lbsx 6 reps
25 lbs x 6 reps
20 lbs x 6 reps
15 lbs x 6 reps

Ate a spoon of honey to feed the torn muscle. My triceps were on fire as promised and bigger muscles are accomplished through scar tissue so there ya go. I told you this was some old school shit ;)

2)Triceps Standing Overhead Extensions

Set 1: 25 lbsx 8 reps
Set 2: 15 lbs x 10 reps
Set 3: 15 lbs x 15 reps

3)Reverse Incline Lat Pulldowns Dropset (no break, not letting go of the bar)

47 ½ lbsx 8 reps
37 ½ lbs x 6 reps
27 ½ lbs x 6 reps
22 ½ lbs x 16 reps

4)Incline Dumbbell Fly Combo

Set 1: 15 lbs x 8 flies x 10 full circle flies (like a figure 8 almost not sure what they’re actually called)
Set 2: 15 lbs x 8 flies x 10 full circle flies
Set 3: 15 lbs x 6 flies x 6 full circle flies x 6 reps incline bench press

5)EZ Bar Curl Crazy Combo Thing (zero rest between all these btw)

1. 15 lb dumbbells hammer curls (both arms simultaneously standing) x 12 reps
2. EZ Bar Military Press 30 lbs x 10 reps
3. Close grip 30 lb EZ Bar Curl x 10 reps
4. EZ Bar Military Press 30 lbs x 10 reps
5. 15 lb dumbbells hammer curls (both arms simultaneously standing) x 12 reps
6. Deltoid Flies with Plates 5 lbs x 12 reps
7. Front Deltoid Raises with Plates 5 lbs x 12 reps
8. Wide grip 30 lb EZ Bar Curl x 10 reps
9. Deltoid Flies Dropset: 10 lbs x 12 reps, 5 lbs x 12 reps, 2 ½ lbs x 12 reps
10. Front Deltoid Raises Dropset: 10 lbs x 4 reps, 5 lbs x 12 reps, 2 ½ lbs x 12 reps

6)Flat Bench Triceps Pullovers

Set 1: 20 lbs x 10 reps
Set 2: 20 bs x 8 reps
Set 3: 20 lbs x 10 reps

7)Side Bends

30 lbs x 10 reps x 3 sets each side

8) One last round of abs

1. Decline bench 10 lb plate on stomach crunches x 12 reps
2. Shoulder Crunch 10 reps each side
3. Decline bench 25 lb plate on stomach crunches x 8 reps
4. Shoulder Crunch x 10 reps each side
5. Mini Crunches x 20 reps
6. Alternating Toe Touches x 20 reps
7. Plank Leg Raises x 20 reps
8. Side Plank Dips x 15 each side
9. Plank Leg Raises x 20 reps

4:50 pm Snack

8 oz. 2% milk

6:30 pm Dinner

10 oz. Tilapia baked with lemon and Italian seasoning
½ cup corn
2 cups broccolini steamed with lemon

9:15 pm Bedtime Snack

1 Blueberry Chobani NF Greek Yogurt
1 T Peanut Butter
Hot tea


Daily Cal Tally


1,815 Ingested
(1,448) BMR
(1,223) Training ~ yeah baby that’s a good day ;)
(856) Net Loss

Saturday, February 12, 2011

I got my 40's back! I'm looking forward to getting my oatmeal back, go figure =)




I’m actually looking forward to getting back to strict clean eating tomorrow. Having breakfast as a cheat meal made for a sluggish start at the gym. It’s just not the right kind of fuel! Putting in cinnamon rolls instead of complex carb oatmeal and protein is like putting diesel in a gas engine. There are no more cinnamon rolls in the house though. I ate 4 by the time the day was done, C ate 1, and the rest got pawned off. When I need to look up nutrition stats on anything I use calorieking.com. I looked up all the ingredients in the rolls and tallied them up to 5,981 calls in the batch of a dozen. Umm yeah, lol, 498 cals a roll. I really like to be extreme with my cheat meals don’t I? I weighed in at 138.3 lbs this am, I’ll laugh / not be surprised if I’m up a little tomorrow morning, but for the moment I’m 12.1 lbs below my start weight.

One thing I am learning about my workouts is that I need to start them with my favorite exercise. You know that squats get me riled up so they are the starter for leg days. Well today, doing back, I was sluggish and just not into it, until I hit dumbbell bent over single rows, which I quite enjoy. Then being a dork I wound up doing 7 sets because I was trying to get a short clip on my phone to show those of you who aren’t familiar what they are, and my last 3 sets were at 40 lbs. Yay! Got my 40’s back! =)

Day 36
Saturday, February 12, 2011


Here’s a cheat meal bystander being interviewed about our breakfast to be. He’s very cute, not that I’m biased or anything ;)



9:30 am Breakfast aka “The Cheat Meal”

2 Big fat cinnamon rolls
2 slices bacon
1 egg scrambled
2 small cantaloupe slices
1 ½ cups coffee

11:30 am – 1:00 pm Training Back at Gold’s

1)Lat Pulldowns Drop Sets


Warm-up: 60 lbs x 10 reps
Set 1: 90 lbs x 6 reps, 80 lbs x 6 reps, 70 lbs x 6 reps Wide Grip
Set 2: 90 lbs x 4 reps, 80 lbs x 5 ½ reps, 60 lbs x 8 reps Wide Grip
Set 3: 100 lbs x 6 reps, 80 lbs x 6 reps, 60 lbs x 8 reps Reverse Medium Grip
Set 4: 100 lbs x 6 reps, 80 lbs x 6 reps, 60 lbs x 8 reps Reverse Medium Grip
Set 5: 80 lbs x 6 reps, 70 lbs x 6 reps, 60 lbs x 6 reps Wide Grip

Partially Superset with


2)Seated Cable Rows Drop Sets

Set 1: 80 lbs x 6 reps, 70 lbs x 6 reps, 60 lbs x 6 reps
Set 2: 70 lbs x 6 reps, 60 lbs x 6 reps
Set 3: 70 lbs x 6 reps, 60 lbs x 6 reps

3)Straight Arm Pushdowns


Set 1: 60 lbs x 10 reps
Set 2: 60 lbs x 10 reps
Set 3: 40 lbs x 12 reps
Set 4: 50 lbs x 8 reps
Set 5: 60 lbs x 8 reps

4)Dumbbell Single Arm Bent Over Rows


Set 1: 25 lbs x 8 reps each arm
Set 2: 25 lbs x 8 reps each arm
Set 3: 30 lbs x 8 reps each arm
Set 4: 35 lbs x 6 reps each arm
Set 5: 40 lbs x 6 reps each arm
Set 6: 40 lbs x 6 reps each arm
Set 7: 40 lbs x 6 reps each arm



Partially Superset with

5)Triceps Kickbacks

Set 1: 15 lbs x 8 reps each arm
Set 2: 15 lbs x 8 reps each arm
Set 3: 15 lbs x 8 reps each arm
Set 4: 15 lbs x 8 reps each arm
Set 5: 15 lbs x 8 reps each arm

6)Assisted Pull-ups

Set 1: 70 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip
Set 2: 60 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip
Set 3: 50 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip

7)Quickie Cardio

StairMaster
Killer routine
I mean “Fat Burner Plus” Level 12
15 min
1.84 miles, 88 floors climbed, 189 cals burned

2:30 pm Late Lunch


8 oz. chicken breast
1 more cinnamon roll (shhh)
½ cup baby carrots
½ cup yellow bell pepper sliced
Hot tea

3:30 pm Attempted MKTG 380 Text Reading

40 minute nap

5:20 pm More Cardio @ Home

Elliptical Hill Climb & Steep Climb programs
40 min 511 cals burned

7:05 pm Dinner

8 oz. chicken breast
½ cup brown rice
1 cup wilted kale
Grapefruit
Hot tea

Daly Cal Tally


1,992 Cinnamon Roll Cals Ingested (4 rolls) scary huh?
980 Everything Else I Ate Today
(1,448) BMR
(707) Training at Gold’s
(511) Elliptical @ Home
306 Net Gain – not bad considering the over the top cheating!

Friday, February 11, 2011

I'm going to cheat in about 10 hours and it will be DELICIOUS! ;)





Day 35

Friday, February 11, 2011


I took the day off today. No weights. No cardio. Strict diet adherence though =) I’m still not totally over that cold and I’m tired. I also had a ton of work stuff to clear today so I decided to recognize that rest can be beneficial and that’s what I did, but don’t think I won’t be running off to Gold’s right after my breakfast cheat meal to train the shit out of my lats come morning! ;)

Well I did do an 8 minute palm workout, otherwise known as 8 minutes of kneading from scratch cinnamon roll dough by hand, hehe ;)



I’ll warn you now, this post is about to turn into a cinnamon roll love poem. Breakfast tomorrow is going to be my 3rd official cheat meal which works out to one every 12 days which is just about the perfect spacing. I know how to make a lot of things from scratch: beurre blancs, seared duck breast, prime rib, phad thai, chocolate éclairs, gorgeous lattice pies, bread, ooey gooey caramelized walnut covered cinnamon rolls. I know how to strip down a whole salmon or an uncut beef filet or a pork tenderloin into perfect portions with a big curved knife. You get the gist. I just refrain, because it obviously does not coordinate well with becoming a figure competitor and I don’t do it for a living (although I did between the ages of 15 and 19).



The cinnamon rolls are my BIG weakness. Thank goodness they require so much effort / time to make that it is just about impossible to mistakenly eat them on impulse. I make the dough the night before, let it rise an hour, roll it out fold in the brown sugar, butter, cinnamon, and walnuts, make a liquid caramel out of brown sugar, butter, and corn syrup to put in the bottom of the pan, cut them and let the whole thing hang out in the fridge till morning. Then it will rise again and bake up to pure bliss. I’m thinking we should do it up right and have bacon too, but I need to go digging in the freezer to see if there is any.

8:55 am Breakfast

Spinach & egg white Whole Wheat Wrap from Starbuck’s (280 cals)
12 oz. NF no whip cinnamon dolce latte (160 cals)
Drip coffee at home afterwards

12:00 pm Lunch

2 Spicy Italian Chicken Sausages
Sautéed up with 2 cups Kale and 1 small yam on the side
Damn delicious for healthy stuff – see pic above
8 oz sparkling cranberry

2:55 pm Snack

1 Chocolate Peppermint Stick Luna Bar

5:45 pm Dinner

Trader Joe’s Tom Yam Soup (240 cals)
Trader Joe’s Reduced Fat Chicken Salad (280 cals)

9:00 pm Hungry

1 cherry pie Larabar (200 cals)
Hot tea

10:30 pm Needed one more thing

Chobani vanilla NF Greek Yogurt (140 cals)
Hot tea

Daily Cal Tally


1,950 Cals Ingested
(1,448) BMR
502 Net Gain

Yikes! I thought I hadn’t eaten many cals today…so much for my perception! At least it was all “clean” ;)