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 =)
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