Friday, May 21, 2010

Finishing up the week strong!

3 more successful days of workouts. Here are my last three day's blogs.

It was a cardio day today, fun fun! :)

I did 60 minutes on the rbike this morning while watching Pitch Black (love Vin Diesel!). Every ten minutes I'd jump off and do abs, then I'd increase my speed for the first half hour. For the second half hour I did the abs and then decreased my speed as cool down. I felt great after that workout.

This afternoon I took Jake up to the park and we rode the 11 mile loop. He biked and I bladed. Windy today so it was a bit rough and we had to fight against it toward the end. I'd rather deal with it in the beginning LOL. We were going along rather lazily when I realized that I wasn't giving it 100%, just going through the motioin. So after that we did all out for a mile, then relaxed for a mile, etc.

So workouts for day four of my miniC is done. Eats were good again. I might need to plan a little treat for tomorrow, maybe some yogurt w/fruit.

M1 - Kashi golean crisp / milk
M2 - pshake / banana
M3 - loaded potato (1/2 baked potato, tsp butter, 1/4c cc, 2.5oz chicken, 1/2c broccoli, 1/2c salsa)
M4 - salad (1c spring lettuce, 1c endive, 1c spinach, 2oz turkey, 1/2c broc, 1tbsp bleu cheese dressing)
M5 - pshake

Feeling great about giving it 100%. I'm hoping the scale or the tape measure will reward me in two weeks LOL.

Have a great evening!



I had another good day. Let's see, it is day...5 of my challenge and well, I'm a bit hungry for bad food :) . But, so far so good.

This morning I did Chest/Tri's/Abs.

BP 45x15x3 w/abs
DBBP 20's x 10 x 3 w/abs
Inc DB Flyes 15's x 10 x 3 w/abs
CGBP 45x10x3 w/abs
Tri Exts 20x10x3 w/abs
Bench Dips 10x3 w/abs

This afternoon just a short walk/run to my mom's house, 1.5 miles. Then floated in the pool for about 45min.

Eats are good.
M1 - 1/2c oatmeal w/ half tbsp coconut oil, 1/2tsp brown sugar; 1 egg & 1 white scrambled; 1/2 grapefruit; 1/2 c milk
M2 - spinach wrap, 1.5c spinach, green pepper strips, 2.5oz chicken
M3 - tuna; plain yogurt w/cherries & 2tbsp flax seed
M4 - 1/2 turkey sandwich, salad
M4.5 :) - kashi bar, tsp pb
M5 - protein shake

My shoulder/neck/back was feeling so sore after my workout this morning. Bench pressing always bothers it and it is why I can't go heavy lately. I called and got an appt for massage in the early afternoon and it feels so much better. I'm glad they could fit me in.

That's about all. Have a good one.

Today was another successful day. I don't know about tomorrow, but today is all good!

Workout: Legs/Abs - 3 Rounds of:

Squats 95x15
walking lunges to bench out in family room 15's x 8
Single Leg Ext's 45x15 ea leg
walking lunges to living room 15's x 8
Single Leg RDL's w/KB 25x15 ea leg
walking lunges to bench out in family room 15's x 8
Bench Step Ups 15's x 10 ea leg
walking lunges to living room 15's x 8
KB Swings 25x15

It was a good one! It took a little over an hour due to so many single leg exercises. No cardio today - yay! Tomorrow is back/shoulders/bi's and after reading Kim's blog I think I'm going to do my arm work while I'm on the rbike - time for some crazy rbike intervals!

Eating is on track:

M1 - 1/4c oatmeal w/1 tsp coconut oil & 1/2 tsp brown sugar; 1 whole egg, 1 white scrambled; 1/2 grapefruit, 1/2c milk (looks just like yesterday, right!)
M2 - 1.2oz steak, 1.2oz chicken; 1/2 sweetpotato; salad w/lettuce & endive, green peppers, broccoli, apple cider vinegar for dressing
M3 - 3 hb egg whites, 8 carrot sticks, 1/2 tbsp coconut oil
M4 - 4oz chicken over 1/4c brown rice w/homemade spaghetti sauce, tiny sprinkle of cheddar on top; green beans; piece of toast w/1 tsp butter
M5 - protein shake

I think I need to plan another yogurt treat for tomorrow :) Oops, nevermind that. I'm putting some kashi cereal in that spot to increase my fiber intake. That's like a treat though too :)

Now I just need to stay focused and determined. The scale is not budgeing at all - well barely. Up and down a few ounces each day. I know it is going to be slow going because I'm so close to my goal. I know that if I just stay committed it will finally drop. It seems so hard sometimes when you don't see any progress. But I won't rely on that scale. I will go through my two weeks and see what my results are. There'd better be something good at the end for working my tail off and eating good. But I want to lose fat, not just weight so I'm content to keep going. Because I can make the scale show a lower number by not eating, but I want to be buff, not skinny fat. :) Anyhow, just getting that out there because it is annoying me.

Wednesday, May 19, 2010

3 Days done - 100%

Sunday, Monday & Tuesday were all 100% days. I ate clean, I got my weights in, and some cardio.
Sunday's Workout:
I gave it 100%. I felt a little weak and tired, and at a few points I thought I might skip a few exercises, but I pushed through and did it.

Warm up rbike 10 minutes, abs between each set
BP 45x10x2 wu, 65x10x3
Inc DBBP 20's x 10 x 3
Inc Flyes 15's x 10 x 3
CGBP 45x10x3
Skullcrushers 45x8, 7, 6
Tri Kicksbacks 15's x 10 x 3
Tabatas on rbike 4min wu, 4 min hard intervals, 4 min cd
30min elliptical ss in PM.

I only got 5 hours of sleep Sunday night and it was dreary and rainy here Monday. That makes it hard for me to get moving (and its going to be hard to tan in the rain LOL, haha). But I DID IT!! (the workout, not tanning in the rain!)

It was leg day. I had a big old list of stuff written down. I looked at it and was like, "what was I thinking???". Well, when I wrote it I was thinking about kicking tail these two weeks, so I went through with it.
Squats 45x10wu, 95x10, 115x10x2
Deadlifts 95x10x3
Booty Bulgarians 20's x 5 x 3 ea leg
SLDL's 95x10x3
Leg Exts 65x10x3
Walking Lunges 20's x 10 x 3
KB Swings 25x10x3
Ball Ham Curls 10x3
All with abs between sets, and the last four exercises with calves after the abs. Plus a little warmup on the elliptical. I did have to lower my weights some today, but not a big deal, as long as I get it done and make each rep count. And I did. PM was 1/2 mile walk warmup (and to test my shin, which felt good). Then 5-6 sets of sprints outside.

I took some pics Monday morning for the start of my mini two week 100% challenge. Really, really hope to see some good changes in just 2 weeks. That would give me tremendous momentum to keep going hard if I can drop a few pounds of fat and get my abs flat again. I feel good about it already, so I guess we'll just see in 2 weeks how it went.

3 days going strong - whoohoo! I'm just focusing on one day at a time and today was great.

I got my back workout in during biggest loser which really helped it fly by. Abs between all sets.

BOBBR's 65x10x3
Single Arm Rows 25x10x3
Rev Flyes 15's x 10 x 3
Cable Rows 65x10x3
Mil BB Press 45x10x3
DB Shoulder Press 20's x 5, then 15's x 5, 3 sets
Front Raises 21's x 10#, 3 sets - burn!!
Bi Curls 20's x 5, then 15's x 5, 3 sets
Hammer Curls 20s x 5, then 15s x 3, 1 set
Cardio - 30 min intervals on elliptical
Stretching 15 min

Eats are on target.
M1 - 1/2c oatmeal w/ .5tbsp coconut oil, pinch of brown sugar; 1/2c milk; 1 whole egg & 1 white scrambled
M2 - spinach tortilla w/ 1.5c spinach, 3 oz chicken breast, 1/2 c broc, 1 tbsp blue cheese dressing
M3 - 2oz tuna, green pepper slices (4oz)
M4 - 3oz steak, 1/2c brown rice, 4 huge brussel sprouts
M5 - protein shake w/flax seed, 4oz strawberries

Monday was almost the same except I had 1/2 turkey sandwich in the afternoon. Sunday was really good too - only had 49g carbs on that day? Probably because I slept so late, but I didn't feel hungry so just went with it.
Took more pics today of the cute board shorts I want to fit into by the time we go on vacation in July. I can get them on and tie them (doesn't look great though), but can't get them snapped. That's my goal. I'm not looking for a specific number on the scale so much as being able to fit comfortably into some of the clothes that I have.

Have a great one!

Monday, May 17, 2010

Talk about falling behind!!

Last post was in October??? Ok, so maybe I fell behind AGAIN in blogging, but I am still going strong on workouts and eats. Yesterday I started a mini challenge for 2 weeks of giving 100% to my workouts and eating. Last week I took a much needed week off. I got some shin splints from running too much and needed to rest.
Alrighty, short but sweet. I need to be better about posting here!!