My NPC Card Arrived Today!

My NPC card came in the mail today! I also just got done emailing off my competition suit order form. You have to send in a front and back pic of yourself in a bikini, indicate various measurements, and even check whether you have real boobs or implants. The scary thing I just did though was order a pair of 5” stiletto clear competition heels. Here is hoping I don’t break my neck and/or ankle while obsessively practicing quarter turns in my living room between their arrival and the Emerald Cup! Hehe. The width of my posing suit’s “V” back is 7.5” I think I will just psych myself out to think of the airbrush tan as a form of clothing so that I feel just peachy prancing my quarter turns in a casino full of strangers with my tiny sparkly suit and 5” stilettos. This must be one of those cases of strength in numbers, as in all my fellow scantily clad stiletto-heeled competitors! ;)

Day 31

Monday, February 7, 2011

6:10 am Cardio!

Elliptical 45 minutes

Steady Climb and Hill Climb programs

512 cals

7:45 am Breakfast

½ cup oatmeal with 3 large fresh strawberries
1 Strawberry Chobani NF Greek Yogurt
Coffee

11:15 Munching in MKTG 380

2 Isernio’s Chicken sausages
10 asparagus spears
Hot tea

Training Chest & Abs with Laura @ The SRC

1)Bench Press Pyramid

Set 1: 70 lbs x 8 reps
Set 2: 80 lbs x 8 reps
Set 3: 90 lbs x 8 reps
Set 4: 80 lbs x 8 reps
Set 5: 70 lbs x 8 reps

Superset with

2)4 Sets Leg Raises @ 10 reps per set

3)Dumbbell Push Sit-ups on Decline Bench

Set 1: 5 lbs x 12 reps x 4 – 5 sec holds x 3 more reps
Set 2: 10 lbs x 10 reps x 4 – 5 sec holds x 5 more reps
Set 3: 10 lbs x 15 reps x 6 – 5 sec holds x 5 more reps

Superset with

4)Side Bends

3 sets x 10 reps each side x 25 lbs

5)Dumbbell Flies & Dumbbell Bench Press

Set 1: 15 lbs x 10 reps x 8 reps x 4 ½ push-ups
Set 2: 15 lbs x 10 reps x 10 reps (dropped the push-ups)
Set 3: 15 lbs x 10 reps x 10 reps

6)Abs Circuit

Sitting Knee Hugs w/ 3 second pauses (10)
Side planks with dips (10 per side)
Shoulder Crunches (10 per side)

Repeat

Repeat once more.

7)StairMaster

15 min

“Fat Burner” program 1.50 miles level 10 148 cals burned

2:00 pm Munching in ACCT 375

1 PB&J on Whole Wheat (490 cals)
1 Opal Apple
Hot tea

6:30 pm Dinner

8 oz. Chicken breast
1 cup steamed broccoli
12 Triscuits (I’m out now – not rebuying them either)
3 laughing cow light wedges
Grapefruit
1 Cadbury Crème Egg

(I was weak and bought it awhile back, but when I got home with it I hurled it into the back of the biggest cupboard in my kitchen and pretended it didn’t exist, umm yeah. I’m not going to buy any more of them)

I also ate about 150 cals worth of C’s pizza

I’m not very happy with myself about these late in the day screw-ups. I can tell you the “why” though. I have my econ midterm tomorrow and I’m worried about passing it, much less aiming for my usual high marks. The last thing I did before picking up C was to take the practice one my prof provided and I completely failed it after thinking I had done alright. So the stress of anticipating doing crappy is the root of the Cadbury egg and the pizza pilfering. Not an excuse, but the source of the impulse anyways.

Daily Cal Tally

2,145 Ingested (screwed up)
(1,448) BMR
(1,050) Training
(353) Net Loss

165 Lb Squats & Down a Total of 11.3 Lbs in Body Weight

Isn’t that a beautiful picture? I think so, my own version of a beautiful landscape, haha. Those 35's are gone. Those are 45’s on there with 10’s and 5’s. I squatted 165 pounds today! Yes, it was soon to squat again, based on the total stiffness of my legs, but I just wasn’t pumped up doing back and squats rile me up so it made sense. I started at 95 lbs instead of the usual 65 and went high. 165 lbs starts to hurt my shoulders even with the big red squat sponge cushion. If I start squatting 200,300, how is that supposed to work? I’m guessing I would just acclimate to it. I behaved and went to the core mix class this morning. It’s not really my thing though. I need to just start making myself do abs on my own time. It’s my weak spot both in motivation and definition.

Day 30

February 6, 2011

9:30 am Breakfast

½ cup Old-fashioned Oatmeal with 1/3 cup blueberries
Coffee

10:30 am – 1:00 pm Gold’s Gym Abs, Back, Squats, Cardio

40 min “Core Mix” Class

The last 20 min is stretching so I cut out early. I could probably use the stretching, but I lack the spare time. The ab stuff was interesting, but I think I’d be better off at her “Crunch” class on Monday or Friday evening. It’s more concentrated.

Back and Squats

1)Seated Rows Standard and Single Arm

Set 1: 70 lbs x 8 reps standard, 30 lbs x 6 reps each arm
Set 2: 70 lbs x 8 reps standard, 30 lbs x 6 reps each arm
Set 3: 80 lbs x 8 reps standard, 40 lbs x 6 reps each arm

2)Lat Pulldowns

Set 1: 70 lbs x 6 reps wide grip, 6 reps rev narrow grip
Set 2: 70 lbs x 6 reps wide grip, 6 reps rev narrow grip
Set 1: 80 lbs x 6 reps wide grip, 6 reps rev narrow grip

3)Dumbbell Bent Over Single Rows

Set 1: 30 lbs x 6 reps each arm
Set 2: 35 lbs x 6 reps each arm
Set 3: 35 lbs x 6 reps each arm

Superset with

4)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

5)Squat Pyramid!

I really wasn’t feeling it today, so even though it was supposed to be a back day I decided to do a squat pyramid simply because they make me smiley. Yes, I realize I’m odd.

Set 1: 95 lbs x 10 reps
Set 2: 115 lbs x 8 reps
Set 3: 125 lbs x 8 reps
Set 4: 135 lbs x 6 reps
Set 5: 155 lbs x 6 reps
Set 6: 160 lbs x 6 reps
Set 7: 165 lbs x 8 reps
Set 8: 135 lbs x 6 reps

Check out my new heavy =) 165 lbs woot woot!

My legs were already super stiff and sore from Friday’s leg work out, so if you see me on a set of stairs tomorrow going “owowowowowwowowow” you really oughtn’t feel bad for me; it’s a perverse pleasure.

6)Assisted Pull-ups

Check out the heavier than normal weights on these. Definitely because I was mentally pumped up from my squat pyramid =)

Set 1: 80 lb offset x 6 wide grip x 6 reverse med grip x 6 narrow grip
Set 1: 60 lb offset x 6 wide grip x 6 reverse med grip x 6 narrow grip
Set 1: 50 lb offset x 6 wide grip x 6 reverse med grip x 6 narrow grip

The lower the weight the better on these because that is how much is being deducted from my body weight. Ultimately I want to be capable of real pull-ups. I could never get a full one back in the days of middle school / high school and the President’s physical fitness test. Those puppies do not come easily!

7)Attempted Cardio

StairMaster

“Fat Burner Plus” Program
I had set it to level 8, but had to go to level 6. I’d also set it to 35 minutes, but just under 23 minutes in I realized I’d likely fall off and or fall asleep on it in exhaustion so I got off while it was still a choice. I’d really like to get my usual energy level back already, bleh :(

237 cals 1.77 miles


1:30 pm Lunch

2 Isernio’s Italian Chicken Sausages
12 steamed asparagus spears
1 Opal Apple
2 Laughing Cow Light Cheese Wedges
9 Triscuits

3:30 pm Protein Shake

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

6:15 pm Dinner

6 oz. NY Steak
1 small yam
Grapefruit
8 oz. Cranberry juice

7:20 pm Bedtime Snack

1 glass NF milk
1 T peanut butter

Daily Cal Tally

1,830 Ingested
(1,448) BMR
(756) Training
(374) Net Loss =)

This must be working because the scale said 139.1 this morning!

I need to get out of bed @ 6 am tomorrow and start back up with the am cardio. Don't forget to yell at me if you don't see it in tomorrow's post!

Cardio!

I finally got back on the cardio horse after far too long. I was rewarded with a nice slick with sweat back and some out of breathiness. Those are good positive things in my book. You really can’t beat the cal burn of cardio either, thus its supreme importance in leaning out. Speaking of things I don’t do enough of; let’s talk about abs. I took this picture of the Sunday section of the Gold’s class schedule so that anyone who has read this can yell at me if that core mix class does not appear in tomorrow’s log.

Day 29

Saturday, February 5, 2011

9:15 am Breakfast

1 Peach Chobani NF Greek Yogurt
Steelcut Oatmeal with 1 T Walnuts
Coffee

11:40 am – 12:55 pm Cardio + Shoulders @ Home

50 minutes Elliptical
“Steady Climb” Program
582 cals

Mini Shoulder Circuit

Round 1

Dumbbell Shoulder Raises 20 lbs x 10 reps each arm
Front Raises 10 lbs x 10 reps each arm
Lateral Raises 10 lbs x 10 reps each arm
Push-ups to Failure 15 ½

Round 2

Dumbbell Shoulder Raises 20 lbs x 8 reps each arm
Front Raises 10 lbs x 10 reps each arm
Lateral Rasies 10 lbs x 10 reps each arm
Push-ups to Failure 16 ½

Round 3

Dumbbell Shoulder Raises 20 lbs x 8 reps each arm
Front Raises 10 lbs x 10 reps each arm
Lateral Raises 10 lbs x 10 reps each arm
Push-ups to Failure 10 ½

1:15 pm Lunch

Healthy Choice Lemon Chicken Steamer (220 cals 15 g protein)
1 scoop delicious vanilla MyoFusion with water and ice in my bullet

2:30 pm Snack Before Heading Out

Larabar Peanut Butter Cookie (the cashew one is apparently WAY better)
About 5 random sample bites of various crap at Costco

6:05 pm Dinner

8 oz. Salmon with lemon and pepper
½ cup brown rice
Small salad from Haggen’s
1 sourdough dinner roll with a laughing cow light cheese wedge (my delicious carb splurge)

Daily Cal Tally

1,595 Ingested
(1,448) BMR
(745) Cardio + Weights (582 Cardio + 25 min weights @ 390 / hr rate)
(598) Net Loss =)

The squat rack is my happy place.

You’re tired?!?! I’ll give you something to be tired about!!! Ummm that’s my theatrical explanation as to why I proceeded over to Gold’s less than two hours after complaining on FB that I could barely keep my eyes open despite three cups of coffee. I did take a 30 minute nap and eat lunch before I went. I was still exhausted, but I knew it was because I wasn’t working out. No, really. I feel better when I work out (times I’m running a fever aside). I’m still not up to my full capacity, but I was pleased to find that I’ve retained my leg strength ( read: my top squat weight held.) The bad thing you’ll see in today’s log is that my big bad sweet tooth is out, about, and looking to play. Boo. I’m still trying to pick up and put back together all my pieces. I was rigid on diet the first five or so days I was sick, then in the last few days I’ve been going lax there. In the last two days I’ve picked back up on training weights. Yes! However, I have not yet taken back up with any cardio, much less two a day cardio sessions. I HAVE to have all three things up and running to achieve my goal: diet, weights, and two daily cardio sessions. All this seemed so effortless two little weeks ago.

On a side note, those video clips were taken with my cell phone. It uploaded them to YouTube while I was still at the gym. I then downloaded the MP4s at home and spliced them into the vid you see posted. I just love my phone to death. (Insert big huge HTC Incredible plug here) I really do. The damn thing does everything. It’s ridiculous how often I use the PDF viewer. I only have a few paid apps on my phone: JEFIT PRO which has training logs (don’t use those) and animations demonstrating a zillion different weight training moves (use that all the time for fresh ideas.) Sound Hound is the second one and may be old news to some of you techies but is still new and awesome to me! I’m always hearing a song on the radio and wanting to download it, but not knowing what the heck it is. With Sound Hound I just hold up my phone and it identifies the song and I can just bookmark it for later or buy it off Amazon right there on my phone. Sound Hound gets credit for the song in the video too. It had hit the spot driving home on the radio a few nights back and Sound Hound scooped it right up for me =)


Day 28

Friday, February 4, 2011

8 am Protein Shake #1

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

9:15 am Breakfast

Starbuck’s Egg White Spinach Wrap
More Coffee

12:20 pm Lunch

2 High Fiber/Protein 100 cal buns
Roast Beef
1 slice muenster (86 cals)
Au jus
2 satsumas
2 large strawberries
½ cup carrots

1:00 – 2:05 pm Training Legs @ Gold’s

1)Squat Pyramid

Set 1: 65 lbs x 10 reps
Set 2: 85 lbs x 10 reps
Set 3: 95 lbs x 10 reps
Set 4: 115 lbs x 10 reps
Set 5: 125 lbs x 8 reps
Set 6: 135 lbs x 8 reps
Set 7: 145 lbs x 6 reps
Set 8: 145 lbs x 6 reps
Set 9: 115 lbs x 8 reps

I realize that a Smith Machine will allow you to do varieties of squats (like skier squats) that you can't do with a rack and that form is generally also better with a Smith Machine, but I just love the rack. I really do. It is my favorite place to head for at Gold's =)



2)Walking Lunges 3 Ways

With 20 lb dumbbells 2 sets x 16 reps
With 8 lb MB Twist 2 sets x 16 reps
With leg raise / butt squeeze 2 sets x 16 reps

3)Prone Leg Curl Single leg then switch (NO rest between sets)

Set 1: 40 lbs x 6 reps each leg
Set 2: 30 lbs x 6 reps each leg
Set 3: 30 lbs x 6 reps each leg

4)Leg Extensions Single leg then switch (NO rest between sets)

Set 1: 50 lbs x 6 reps each leg
Set 2: 40 lbs x 6 reps each leg
Set 3: 40 lbs x 6 reps each leg

5)Hip Adductors

Set 1: 110 lbs x 10 reps
Set 2: 110 lbs x 10 reps
Set 3: 110 lbs x 10 reps

Superset with

6)Hip Abductors

Set 1: 110 lbs x 10 reps
Set 2: 110 lbs x 10 reps
Set 3: 110 lbs x 10 rep

7)Seated Leg Press

Set 1: 190 lbs x 8 reps
Set 2: 180 lbs x 6 reps
Set 3: 170 lbs x 10 reps
(only about 35 seconds rest between these sets)

Quick Stretch



2:30 pm Simple Carb Burn

100 cal Panda raspberry licorice stick

6:15 pm Dinner

6 oz. catfish
1 cup baby bok choy, broccoli, and kale with garlic
1/3 cup brown rice

6:45 Deviant Behavior

1 Cadbury Crème Egg

8:00 pm Last Protein of the day

1 cup NF milk
1 T Peanut Butter

Daily Cal Tally

1,686 Ingested
(1,448) BMR
(390) Training Legs
(152) Net Loss =)

I'm Back!!!!!!!!!! (Still sick, but that's old news)

One full week. One full week without ANY weights. Last Thursday I trained back. Today, Thursday, I trained back. I lost some strength, I'm not actually better yet, but better enough that it seeemed like the best use of my time before my ACCT 342 midterm. I'm going to get my 40s back. I was so proud 1 week ago today, 40 lbs, one arm, bent over row, 2 sets. Today, same exercise 30 lbs, boo. That's why you don't take a week off if you can help it. I need to get back on 2 a day cardio, the notion feels daunting right now. I need to ease into that.


Day 27

Wednesday, February 3, 2011

8:15 am Breakfast
Steelcut Oats with 1 T walnuts
Coffee

10:15 – 11:20 am @ The SRC TRAINING!!!!!! Dear Back, I’m Back

1)Lat Pulldowns

Set 1: 70 lbs x 8 reps wide grip x 8 reps reverse narrow grip
Set 2: 70 lbs x 8 reps wide grip x 8 reps reverse narrow grip
Set 3: 80 lbs x 6 reps wide grip x 6 reps reverse narrow grip

Superset with

2)Seated Rows
Set 1: 70 lbs x 8 reps
Set 2: 70 lbs x 8 reps
Set 3: 70 lbs x 8 reps

3)Dumbbell Single Arm Bent Over Rows (full set, then switch arms)

Set 1: 30 lbs x 6 reps per arm
Set 2: 30 lbs x 6 reps per arm
Set 3: 30 lbs x 6 reps per arm

Superset with

4)Straight Arm Dumbbell Pull-overs

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

5)Alternating Hammer Curls

Set 1: 20 lbs x 16 reps
Set 2: 20 lbs x 16 reps
Set 3: 20 lbs x 16 reps

Superset with

6)Overhead Triceps Extensions

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

7)Assisted Pull-ups 3 Ways

Set 1: 85 lb offset x 6 reps wide grip x 6 reps rev. medium grip x 6 reps narrow grip
Set 2: 70 lb offset x 6 reps wide grip x 6 reps rev. medium grip x 6 reps narrow grip
Set 3: 70 lb offset x 6 reps wide grip x 6 reps rev. medium grip x 10 reps narrow grip

8)Dumbbell Side Bends (full set, then switch sides)

Set 1: 30 lbs x 10 reps each side
Set 2: 30 lbs x 10 reps each side
Set 3: 30 lbs x 10 reps each side

Superset with

9)Push-ups to Failure! =)
Set 1: 17 ½ to failure
Set 2: 12 ½ to failure
Set 3: 11 ½ to failure

11:40 am Lunch
Whole Wheat Black Bean Burrito
1 bottle Cranberry Juice
I didn’t pack any food today and had to make do with what they sell here. I realize I could have bought a boring nutritionally so-so salad, but I had one of my two most important midterms at 12 pm today and I decided that black beans = brain food or something to that extent.

2 pm ECON 309 Snacking
1 Macadamia Nut White Chocolate Luna Bar
Drip Coffee

6:45 pm Dinner

8 oz. Chicken with a tad bit of teriyaki sauce
Asparagus, Carrot & Olive Saute
3/4 cup apple, orange, watermelon salad
1/2 cup brown rice

Daily Cal Tally
1,510 Ingested
(1,448) BMR
(390) Weights baby!

(328) Net Loss =)

I was going to quit, but then the DVD came.

I’m always bitching about how none of the on campus eateries carry just about anything for clean eaters. Carbs abound, and not good carbs, no low cal protein options aside from boiled eggs (ewww), and just a general sugar and grease fest. I was waiting in line to buy an empty 20 oz. coffee cup for $0.17 to dump my can of Campbell’s chicken noodle in and microwave it up when I spied this seasonal, but especially atrocious display. Who needs a whole container of “pink frosted cookies” for a snack. Really? …not that the ginormous super sugared heart shaped option is any better.

I suppose the cookies might be worth eating if they were really high in iron (they’re not) because I apparently have anemia. That’s what my bloodwork came back as so now I have to take iron. That’s not fun, bleh, I had to do it almost my whole pregnancy too. At least it should improve my energy a little after my iron levels come up.

I was going to quit, but then the dvd seminar on posing came in the mail tonight and C said he wanted to watch it. I’m resisting sitting up to watch the whole two hours, but the girls they have had on are not that substantially more defined than I am. They know how to pose and they are leaned out, but they aren’t built much differently. I wasn’t really expecting that. I just need Laura to teach me how to pop my lats out and then I can start practice practice practicing posing all the time =)

Day 26

Wednesday, February 02, 2011

8:00 am Breakfast

Steel Cut Oats with 1 T Walnuts
Coffee

11:30 am Post Midterm Sugar Entitlement

1 Chocolate Peppermint Stick Luna Bar

12:30 pm Drawn out Lunch

½ cup strawberries
200 cal pack raw almonds

1:30 pm Continued

Lean Cuisine Roasted Turkey and Green Beans

2:15 pm Throat Comfort in Tax Class

1 can Campbell’s chicken Noodle

4:15 pm

1 bottle Punch Gatorade

6:30 pm Dinner

2 roast beef & muenster cheese croissant sandwiches
Au jus dip
12 asparagus spears with a handful of marinated mushrooms and olives
8 oz. Cranberry juice

Fine, fine, call it a cheat meal if you must :p

Daily Cal Tally

1,920 Ingested
(1,448) BMR
(0) Still Resting, la di da.
472 Net Gain Yeesh

I Don't like Donuts Anymore

I went to the doctor today and got all excited because when the nurse swabbed my throat she said it was really red and expected I had strep. I thought that sounded great because it would have meant antibiotics and starting to feel better soon, but nope no strep, no sinus infection, and unless my blood is bacterial, which doesn’t actually sound appealing, no snazzy feel better drugs for me. I’m such a whiner and a pessimist about this wipeout bug I have because it is way too similar to one I got last quarter, that, then hung on for 6 weeks. Yeah. Awesome. I never got sick like this before coming here. Statistically it makes sense, where I lived for 23 of my 27 years before moving here has a winter population of 6,000ish and the student, not the city, population here is 15,000. Here’s hoping I get better enough to bring a brain to my ACCT 342 midterm on Thursday, I have one in MKTG 380 at 10 am tomorrow, but I view it as far less vital.


Day 25

Tuesday, February 01, 2011

8:15 am Breakfast

1 Serving TJ’s Multigrain Hot Cereal (190 cals) + 1/3 cup Blueberries
Coffee


C's Dad drove up here and drove him to school so I got an extra hour and a half of sleep. No 6:30 am alarm. Still totally beat though - got in bed at 8 last night got out just before 8 this am - 12 hours. Really? Finished the econ hw I'd been staring blankly at off and on all weekend. Apparently got 50% on it. Yeah, not surprised. That midterm is 1 week from today.

11:15 am Lunch

Chicken Noodle Soup

4:30 om Regrettable “cheat” Snack


1 Haggen White Icing with Pink Sprinkles Raised Donut
In the car driving home. 2/3 of the way in I realized that the amount of sweet was kinda sickening and that I really wasn’t even enjoying the thing at all. Weird. I used to LOVE them. That’s a good departure though.

6:15 pm Energize me with some iron please dinner

12 oz. Ribeye steak
15 asparagus spears
2 Satsumas
Hot tea
8 oz. Cranberry Juice (120 cals)

Daily Cal Tally

1,570 Ingested (not bad considering the 12 oz. steak and donut)
(1,448) BMR
(0) Restity Rest Rest
122 Net Gain