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

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 =)

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.

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 =)

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 ;)

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

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!