HIIT cardio....ABS.....tanning...Target....packing....laundry.
Friday, June 13, 2008
Day In Retrospect Day #35
So today was a pretty big calorie day and workout day...amazingly though I feel sooo much better and more rested than yesterday....I took it easy alot today, allowing my body time to recoup. I took pics and did the full body HIT (see blog on my Sparkpeople page about my episode with the leg press machine UGH)
I came up with a new yummy recipe/meal and added it to my cookbook...it was all in all a really good day....tomorrow I should be energetic.
My meals/workout.
Comparison Pics
So I finally got my things figured out so I don't get such blurry pics...I have to put a towel up to show where I'll be prior to setting the self timer....So most of these new ones are clear.
I think it's important for me to see where I was and where I am now...as I progress. This way even if the differences are so subtle that I have a hard time seeing them on me I will be able to see them in the pics side by side.
Not a ton of difference here....but I can feel it on myself....I'm sure more so over time though.
Here I definitely see the difference. I am looking more defined. WHOO HOO that is what I'm going for
My abs and legs are certainly showing a difference and I am totally jazzed about that....I tried to make the lighting darker so that the muscles would show up a bit better....Again..they are coming along.
These next two aren't compare pics but I want to have them here for future comparison.
Favortie snackies....sooo NOT a diet...but a LIVEit!
So this was my 3rd meal for today....Anyone who reads this and looks at my trackers will know these listings...Slow Cooker Chicken Salsa (on sparkrecipes.com)...This stuff is just the best!!! I'm sooo glad that I found this little gem of a recipe.....I eat it this way on my higher calorie days....I use it as an excuse to get in a bit of EVOO into my diet.....Other wise I would just bake it in the toaster oven. I also eat it on a baked potato, over ww pasta or over brown rice....even my BF likes it and he doesn't even dig chicken or anything remotely diet.
This is my recipe, something that I decided to try that came out kick ass....It's in my cookbook on sparkrecipes (see the little thing in the side bar to go check it out)....It is also something I eat to get in some good fat and a peanut butter fix....
Peanut-Butter Cup Crispy Tortilla Dessert
2 tsp.Peanut butter (reduced fat)...
1 TBSP.Sugar free hot fudge sauce,
w/w tortilla and
(bake until crispy in toaster oven or oven)
garnish w/cool whip free....
NOW THAT'S A DESSERT I could eat forever!
So this was my 3rd meal and it was sooo totally rockin'!
I also have this thing that I tend to do...I only use small plates, something I heard about years ago for dieting....but I also try to make my plates cute and my food as attractive as possible.....Even if my BF and I get take home I still serve it up on plates and not out of the to-g0 cartons sooo why not with myself? It's my way of making my meals special and important and doing something nice for me....It also helps me keep portions smaller and not feel any deprivation 'cause my food looks cute.
Comparison pics
So I decided to see what the comparison was from another pic taken on 6-1-08..legs and abs.....things are shaping up for sure :)
Now I wanna get to the gym more than ever!
Thursday, June 12, 2008
Day in Retrospect Day #34
UGHHH...just UGHHH! I know I have had a looong rough day when I ask my BF to drive me to the grocery store because I am just tooo exhausted to ride the 1/2 mi to Target and back.....yeah....it was one of THOSE days.
This is my meal and workout plan today...I went over a bit on purpose..I just needed it desperately! Too long of a day....to wiped out!
I did get to tan for a bit....Did my cardio, I opted for Turbo Jam for 36 mins...I needed something less intense than HIIT today.....I also packed ALOT and rode quite a distance (one of the ways uphill) to get stuff from the vet for our kitty boy.
New pics in my size 4 jeans WHOO HOO
This is just a small comparison...Day #26 to Day #34
So the last 9 days have given me some more definition..NICE! Less fat over the muscle and I won't complain about that.....Tomorrow I'm gonna take some more pics I was just in a hurry and sooooo exhausted today that I just did a few of me in my jeans that I NOW fit into.
I also need to clean the mirror LOL..but with packing to move, hitting the gym, cardio days and making all of my food and other responsibilites who has the time to worry about mirrors??!!..I also need to take the lightening down a bit (I did in the two darker shots) so that you can actually see the definition..especially on my abs and legs...But, those will wait until tomorrow.So for today, these are it.
Wednesday, June 11, 2008
Day in Retrospect Day #33 (I think)
My day is over and it was rough...HIT and packing and trying to get 2100 calories in....Will write more about that tomorrow.....thankfully it's a lower calorie day.
My meals and workout for today...I'm exhausted and need to go rest my muscles and the rest of me.
Mid day musings
So today this was my workout (scroll down).....
When I woke up this morning I was feeling sore still but not overly sore. I decided that it was best to change it up a bit so that I didn't end up over training the same muscles as the Monday HIT workout.
I looked around on bodybuilding.com and found a variation of the seated lat pulldown machine that I would use...So I decided to add that it.
I added in front/side lat raises in a combo and as singles.....I did my tris differently and did hammer curls for my bis.......Then, I actually did lunges....the things my knees hate and I avoid like the black plague.
Then a little while ago I did my stuff for the two team challenges...donkey kicks, plie squats/bridges,modified push-ups and a bunch of ab stuff.
I checked my protein powder today to make sure that there were enough BCAA (branched chain amino acids) specifically L-glutamine.....There is definitely enough....Maybe it is the adjustment to HIT workouts and me totally pushing to complete failure that is causing the soreness.....I'm getting sufficient sleep I think....Although my cardio yesterday was hard on my legs so maybe that is why they're still sore.
I'll keep an eye out on things and adjust again if needed.....maybe slowly add in the 3 full body HIT days...I can't crash and burn....I can't over train and screw myself.
Soooo keeping an eye out on everything and seeing what happens....now I have to go pack some more stuff UGHHHH!
Tuesday, June 10, 2008
The Day in Retrospect day #32
So today was sorta easy, sorta trying....I didn't go to the gym so that made it somewhat easier....I did however do HIIT cardio and really begin packing for our move...that was the trying part.
Here are my meals from today and workout plan...I actually hit my calorie mark directly on the dot...I don't think I could've done it if I had really tried...I try to get as close as possible...but right on??? WOW
My cardio workout is written out in depth on my notes on the linked page...It was interesting....especially to my kitties who watched me sprint around the house like a wild woman.
I also got in 50 mins. on the roof tanning in my little kiddie pool....life was really good then for sure. :)
I also did a couple of really cool blogs over at SP today.This is one of them.
Monday, June 9, 2008
Day in Retrospect Day #31
So this was my meals and workout for today... Again, I got almost to a "t" with my calorie cycling...today within 1 calorie...DAMN I never thought I could get it so close.
My previous blogs have more in depth about my day's stuff..I tend to blog alot everyday....to compartmentalize stuff.
I also posted a blog about my night at the skating rink over on my Spark People page and my attempts to get in some exercise there.
Body fat today DAY #31 on SP
So I am not totally buying that this is accurate....due only to my inexperience working with a caliper...but this is what I got for today so that I can continue to track...I got it a few times...Now if I can ONLY be consistent each week.
UGH
The WeighTrainer
3-Point Bodyfat/Lean Body Mass Calculator
Gender: female Weight: 145 lbs
Age: 38 years
Thigh: 12 mm
Triceps: 12 mm
Suprailiac: 10 mm
Your estimated body fat percentage is: 15.6 %
Your estimated lean body mass is: 121.6 lbs
DAY #35 6-14-08
Your estimated body fat percentage is:
| The WeighTrainer 3-Point Bodyfat/Lean Body Mass Calculator | |||
| Gender: | female | Weight: | 145 lbs |
| Age: | 38 years | Pec: | 0 mm |
| Abdomen: | 0 mm | Thigh: | 13 mm |
| Triceps: | 13 mm | Suprailiac: | 8 mm |
Your estimated body fat percentage is: 15.6 % | |||
Your estimated lean body mass is: 121.6 lbs | |||
| The WeighTrainer 3-Point Bodyfat/Lean Body Mass Calculator | |||
| Gender: | female | Weight: | 144.3 lbs |
| Age: | 38 years | Pec: | 0 mm |
| Abdomen: | 0 mm | Thigh: | 10 mm |
| Triceps: | 12 mm | Suprailiac: | 8 mm |
Your estimated body fat percentage is: 14.1 % | |||
Your estimated lean body mass is: 124.1 lbs | |||
Weight 144.3
Tris-12mm
Thigh-10mm
Suprailiac-8mm
BMI 14.1%
Estimated lean mass is-124.1 lbs.
Estimated fat mass-20.2 lbs.
Day #41- June 19th 2008
144.3lbs.
estimate 18.1lbs fat
estimate 125.2lbs. lean mass
estimated loss-2.1lbs. fat
| The WeighTrainer 3-Point Bodyfat/Lean Body Mass Calculator | |||
| Gender: | female | Weight: | 144.3 lbs |
| Age: | 38 years | Pec: | 0 mm |
| Abdomen: | 0 mm | Thigh: | 9.5 mm |
| Triceps: | 12 mm | Suprailiac: | 6 mm |
Your estimated body fat percentage is: 13.2 % | |||
Your estimated lean body mass is: 125.2 lbs | |||
The WeighTrainer
3-Point Bodyfat/Lean Body Mass Calculator
Gender: female Weight: 143 lbs
Age: 38 years Pec: 0 mm
Abdomen: 0 mm Thigh: 9 mm
Triceps: 10 mm Suprailiac: 6 mm
Your estimated body fat percentage is: 12.3 %
Your estimated lean body mass is: 125.3 lbs
Like James Brown says.."HIT it and quit"
So today was my first day of full body HIT and boy did my eyes get opened.
I began the day thinking of what I could use to replace the dang Sweet-tarts with (yuck yuck) cause I firmly believe that they spiked my insulin WAY too high the other day (I had terribly dry mouth and throat which I know is a sign of high BS)....So I ended up opting for watermelon, the fruit that by a lot of lists I ran across, that seems to be the Highest GI fruit....WHOOO HOOO. (I rode my bike to get it-This is the ROLL part :))
So I walked to the gym with 2 C of diced up watermelon in a baggie in my purse. (this is the BOUNCE part) I was ready to conquer the weights!
(Now, this is the ROCK part)- I cranked up my Genitorturers and Five Finger Death Punch and went upstairs...I did my upper body...everything was going well....I was ASTOUNDED at the strength I have now as opposed to the strength that I had years ago....It's either I have more strength or my idea of failure has matured and I am totally pushing it....Either way, I was lifting the same weight as I did years ago after doing it for 3 months straight.
Everything was going perfectly well until I grabbed the 25lb dumb bell to do my over head tri-ceps.....It was all good until I made it to fai lure and THEN had to lift the dumb thing over my head to place it ba(ck on the floor....OOOSH!!!!!!! SCARY! (I forgot that back in the day my ex was always with me and spotting me....what a thing to forget!!!!)
My heart was racing as I made my way to the other side of the gym to do my lower body....I grabbed the 50lb barbell ('cause the 40lb was too light the other day) on the way and went to my little corner to do my thang.
I lifted the barbell over my head and on to my shoulders and did my first set of 10.....Whew that felt good.....I lifted the barbell back over my head and thought...hmmmmm that wasn't too easy....Then, I waited my 30 secs and pulled it back over my shoulders and did my failure set....I mad it to 14....I wanted to keep going but I just couldn't..........Then I began to pull the thing back over and I almost lost my grip on it........OMG! TOOOOOOOOOO SCARY!!!
(Note to self, USE SMITH MACHINE( ONLY ONLY ) W/HEAVY WEIGHTS ESPECIALLY AFTER A BIG UPPER BODY WORKOUT YA' DUMMY!!!!)
My heart was about to beat outta my chest and my hands were shakin' like a leaf..........It was all I could do not to pack it all in.
I didn't though....I got in my leg lifts and then calf raises with the carriage only.
Then....like James Brown said, I HIT it..(and then) I quit....I went to the locker room...got my watermelon and allowed myself the time to cool down as I walked at a much slower pace than my usual going home....I walked in and promptly downed 1.5 serv of my protein shake...Meal #2 done!
This was my w/o for my first day..It will be similar most of the time...except adding in different exercises or upping weight.
I totally noticed the left side of my body is much weaker than the right....gotta work on that somehow.
Bicep curls-
(R)12 lb 10 reps
(30 sec wait)
15 lb. 7 reps (failure)
(L) 12 lb 10 reps
(30 sec wait)
15 lb. 4 reps (failure)
(60 second rest)
Shoulder Press-
12lbs. 10 reps
(30 sec wait)
15lbs. 9 reps(failure)
(60 sec wait)
One Armed
Rows-
(R) 12lbs. 10 reps
(30 sec wait)
20lbs. 13 reps (failure)
(L) 12lbs 10 reps
(30 sec wait)
20lbs 11 reps (failure)
(60 sec wait)
Flyes-
12lbs 10 reps
(30 sec wait)
12 lbs 7reps (failure)
(60 sec. wait)
Overhead
Triceps-
25lb 10 reps.
(30 sec wait)
25lb. 7 reps (FAILURE)
(90 second wait)
Squats-
50 lb. (barbell) 10 reps
(30 sec wait)
50 lb. (barbell) 14 reps (FAILURE)
(60 sec wait)
Straight
Leg Dead-lifts-
50lb. (barbell) 10 reps
(30 sec wait)
50 lb. (barbell) 8 reps (failure)
(60 secs wait)
Calf raises
on leg press-
carriage 10 reps
(30 sec. wait)
carriage 12 reps (failure)
Still have a few things to do for team challenges and my abs.....and tonight my BF and I are supposed to go skating at the rink for awhile WHOO HOOO (that of course will be the SKATE)
In A Quandary...Sweet-tarts or Watermelon..THAT is the question
So about a week ago I stumbled across this nifty little piece about getting in your dextrose post-work out on bodybuilding.com and as I researched it I found that there are those who get it by eating Smarties or Sweettarts...Hmmm.....I had some in the house...so I decided to give it a shot.
So I took them on Wednesday (took them LOL, like they're medicine or some good supplement or something LOL) and I did again on Friday. On Wednesday I thought that they gave me a tummy ache since my body just doesn't like refined sugars so much after all these years....Okay, my body revolts every time I eat it like it wants to teach me a lesson. I still decided to give them one more chance on Friday to just be sure. They are quite convenient and they are there.
Friday afternoon as I was doing my thing I kept feeling like I had something in my throat..OH NO, I thought I was getting some kind of throat infection UGHHHH sooo NOT good at this point....Please, nothing to derail me, not now. Then it occured to me, diabetics get VERY dry mouths and throats when their insulin levels are very high.....it made me wonder....Did I spike my insulin TOO high for me?
Sat and Sun came and no issues with my throat so I am seriously wondering now if it wasn't the massive insulin spike.
So here I am, on Monday morning....just finished my breakfast, meaning that the gym is within 2 hours away from my arrival....So my quandary is do I run over to the little store and grab a small watermelon to use that (it was the highest GI fruit I came across in researching) or do I make a baked potato before I go to the gym....The watermelon WOULD be faster acting I think considering it's mostly water and easy to eat....almost like a liquid dextrose supplement.....The potato wouldn't be as easy to eat cold walking home from the gym (JUST EWWW!).....Or I can give the Sweet-tarts ONE more try and get the watermelon later on and have it ready for Wednesday.
I did write a little box full of inspirational and motivational quotes for one of my team challenges and one of my quotes was....
"Don't put off 'til tomorrow....what you can DO RIGHT NOW!"
So maybe that's my answer....I do however need a bit more coffee and to listen to my playlists here to give me the energy to move my butt to go over there and get the watermelon.
So I'm gonna hang out and jam and wake up.
Sunday, June 8, 2008
Tomorrow's Goal
Maybe
BOUNCE* ROCK*SKATE* ROLL
Day in Retrospect 6-8-08 day #31
Here is my food log for today...I didn't do any cardio today except for a bike ride to the mall and walking there....I purposely took it easy to let my body recover...This is gonna be a new week with alot of cool new things being implemented...my body needed to recover and repair.
This week's workout-Planning...
So I heard the expression from Bill Phillips in his "Body For Life" book...."If you fail to plan....you plan to fail"
That really struck a chord with me and when I have gotten myself into my truly focusing times that is what has helped me in a really big way.
So, with me beginning this new calorie cycling and HIT strength training I am trying to plan my week of gym time today on my rest day.
Typically I would have one week that I would do double upper with lower in the middle (MWF) and the following week I would do double lower with upper on Wednesday in the middle. This has worked for me but there was one thing that worked even better for me, and it was when I was doing HIT 12 years ago and wasn't even aware that that's what it was.
"If you always do what you always did, you'll always get what you always got"-Bill Phillips-"BFL"
I know that that statement isn't intended to go for what I tend to think of when I hear it, but in this case that is the exact statement I ALWAYS think of.
The statement is meant to imply that if you are stuck in your old ways, and your old habits and you say "But, I don't do things that way...or....But, I always do XYZ" Then you won't break out of your rutt if you always do what you always did.
For me though, there was the time when I was doing the HIT style training, when I was completely green to the gym and weights. It was something that was being pimped in "Muscle Media 2000", a product for chicks called "Neo-lean" They were what would ultimately become EAS Myoplex-Lite shakes (I know this cause the taste and nutrition info was almost exact to a "t") The program wasn't too dissimilar to what would become BFL....The main difference was the workout.
The workout called for you to train each body part every other day, in the HIT style. So I would begin with bi-cep curls and do a set of 10 and then up the weight by like 2 lbs and go to failure. If I could do up to 15 before hitting failure then I knew it was time to up my weight in my next session. I would do all of my stuff and end with squats, everything in the same fashion.
Curls, triceps, shoulder press,flyes, bent over rows, one armed rows, calve raises, lunges, squats and abs. All in one great little workout that didn't take a huge chunk out of my day and OMG the results were ASTOUNDING!
Soooo if I go by his quote and DO WHAT I ALWAYS DID....I HOPE to GET WHAT I ALWAYS GOT!
So that is what I am considering. I was thinking of doing one upper body day (tomorrow) and then to do the other beginning on Wednesday to give my lower body a bit of time to recover......But, if I go and do it all tomorrow my legs and glutes will have had since Friday, 48 hours, to recover. That is sufficient.
Soooo that will be my new program within the new program.
M-W-F Full body HIT (ala Neo-Lean '96)
T-Th-S- HIIT cardio or Turbo Jam
M-Sat- ABS (God, and back willing)
S- rest
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