Day 13: Chest, Tris and the Dirty 30

OK, went to the gym today. Heres what I did:

Supersets:
Overhead Rope Tri Extensions
12 x 30
12 x 35
10 x 50
Tricep pushdowns
3 x 12 x 55 (different gym and different weight-weird)

Incline Chest Press:
12 x 30
12 x 35
3 x 40 *yeah*
10 x 30

Supersets:
Assisted Tricep Dips:
2 x 12 x 70
1 x 10 x 65 DB
Tricep Kickbacks 3 x 12 x 12

Supersets:
Upright Fly Machine
12 x 50
2 x 12 x 75
Cybex Incline Press
2 x 12 x 45 (each side)
1 x 10 x 45 (each side)

Dirty 30:

Treadmill 10 minutes 1.2 miles
Elliptical 10 minutes 1.5 miles
Bike 10 minutes 2.9 miles

Crawled out of gym! YAY!!

Meals (I have 7 since I started so stinking early)
Meals:
M1: 6 eggwhites, 1 slice f/f cheese, 1 tbs ground flax, 1 cup java, 1 glass water
M2: protein RTD, apple
M3: Myoplex Lite RTD
M4: 4 oz chicken, 1/2 cup brown rice, 1 cup broccoli
M5: Myoplex lite RTD
M6: 6 oz halibut, 1/2 cup brown rice, 2 cups broccoli
M7: protein RTD

Totals: 1724 calories 28 g fat 170 g carbs 201 g protein

I guess the calories are up a bit too high due to that lats protein RTD...I'll work on it some!!

Tomorrow AM is to be Body Pump Class at 850AM! I hope I make it! LOL

Day 12: Chest and Tris

Well, I ended up not going to the gym first thing in the morning for my chest and tri workout. I need a spotter these days on my last few reps, and since KrisAnne is in Mexico, I have no workout partner this week. So, I was going to go after work. I ended up coming home and going to take a nap. I went to bed at like 3:30pm for the nap and woke up at 4:24 AM!!! Ummm, I think I missed everything!

So, I'll go to the gym today since I typically do not do anything on Saturdays. I'll get it done and will feel good about it!!

I did weigh this morning and I'm down a few lbs, so I'm happy about that. I think I started at 148 and today, I'm 145 again. I'm really not caring about losing weight, but want more tone and definition, less fat! I want my weight to hold stable at 145, if possible. I'll post more later on.

Day 11: Shoulders and Abs

OK, so Thursday went well. Meals were a bit off due to a staff inservice I had to give, but it still stayed clean. My workout partner is in Mexico all this past week, so I did my workout in the kitchen in my pjs! Yeah!!! Felt great! I got up at like 4 am, so I actually ate 7 meals instead of 6 due to the time. Heres what I did for workouts:

Shoulders
Superset
Military DB press
12 x 20
2 x 12 x 25
Upright DB Rows
3 x 12 x 15lb dbs
Crunches
3 x 20

Supersets
DB Lat Raises
3 x 12 x 10
DB Front Raises
3 x 12 x 10
Swiss Ball Crunch with legs on Wall (Donna Szabo way)
3 x 20

DB Posterior Delts
3 x 12 x 8
Crunches: obliques
3 x 20 each side

Meals:
M1: Protein RTD
M2: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal, 1 tbs fresh ground flax, 1 cup java, water
M3: Myoplex Lite RTD
M4: Myoplex Lite RTD (inservice, needed something easy)
M5: 5 oz chicken, 1 cup cantelope
M6: EAS Soy Protein Shake (too lazy to make food)
M7: Protein RTD

OK, typing them out, thats terrible that 5 of my meals were shakes, but like I said, everything was off with me getting up so early and then the inservice, and then I was at work late, so the only thing I had was a shake. Better than eating the cookies and brownies in the breakroom!! LOL

Now, for the first time in weeks (since the cruise), my stomach is starting to feel a bit flatter again. Its not like it was, but it's getting there. The weight is stable, but I don't really care about that as long as everything else gets better again!!

Days 9 and 10

OK, last 2 days have been great. Clean eating and good workouts. Yesterday was Back Bis and Cardio. I did it in the evening and had a good workout. Today was cardio and Body Pump class in the PM. I also did a 15 minute ab express class. Heres what I did:

I'm on a team on Tracker (Team Asylum!) and we had to do a Dirty 30. That consists of doing 3 different cardio exercises for 10 minutes, back to back. Dirty 30, for me, became dirty 40!! Here's what I did:

Treadmill run: 2 miles 18:45 (fastest time for me ever!!)

Elliptical: 10 minutes 150 cals burned

Stairmill: 10 minutes increasing levels 5, 6, 7 and 8

*whew*

THEN, I did a 15 minute ab express class... OUCH!!

THEN....

I did my body pump class!!! I am one tired puppy!!!

OK, on to day 11!!

Days 6,7 and 8

Today is Day 8: Legs

My morning began at 4am by calling Danielle to make sure her bootay was up and going! It sounded like she was already up and said she was doing some cardio today. Good for her! Then, it started for me about 1/2 hour later. Got up and went to the gym to do legs. Heres what I did:

Supersets
Smith Machine Squats
12 x 50
12 x 70
12 x 90
Barbell Deadlifts
12 x 65
12 x 85
12 x 105
Seated Calf Raises
3 x 12 x 90

Supersets
BB Wide stance Squats
12 x 75
12 x 95
12 x 115
1 legged of Bench DB Lunges
3 x 12 x 15 lbs
Standing Calf Raises
3 x 12 x 140

Supersets
Seated Leg Curls
12 x 82.5
12 x 90
12 x 105
Standing Calf Raises with feet in various positions
3 x 20 (10 each position)

Cardio: 20 minutes on treadmill
walked at 3.5-4mph with 3-5 incline

Meals for the day:
M1: 6 eggwhites, slice f/f cheese, 1 serving oatmeal, 1 cup coffee
M2: 1/2 cup 1% cc and 6 oz raspberries
M3: 4 oz grilled chicken, 1/2 cup brown rice, 1 cup broccoli
M4: Myoplex Lite RTD, apple
M5: 4 oz tuna fillet, 1/2 cup brown rice, 2 cups broccoli
M6: 6 eggwhites or 1/2 cup cc

OK, so eating on day 6 was great! Actually had a friend's 14 y/o daughter come over and spend the night. I made bbq baked chicken with lo cal bbq sauce, brown rice and broccoli. She loved it. We watched 2 movies and then yesterday, was FREE DAY! We went and watched the Iowa Cubs baseball game (triple A farm team) and I ate a HAMBURGER with 1/2 a bun and a bag of chips!! YUMMY!! I also had an extra hamburger patty, 2 diet cokes, a pack of almonds and this bag of peanut butter glazed popcorn clusters drizzled with chocolate (not all at once, but throughout the day)! I think that has taken care of my free day urges!! Oh yeah!

The goal for this week: hit everything super hard and squeaky clean eating! I think I'm back on the right track, so I'm pretty confident it will all work out great!! More later!

Day 5: Chest and Tris

Today is going smoothly. I made it through work (I only work 1/2 days on Friday) and I just ate lunch. No cheats! WOOHOO!! I still have to run to the store and get some cottage cheese for later and also have to go to the inpatient psych unit and see 4 patients. Boooooo!! Oh well!

This weekend, I'm going to the Iowa Cubs game with people from work. It's actually a picnic type lunch held by the hospital. Free food, free drink (water, soda, etc) and baseball game. It's supposed to be 90°, so better bring sunscreen!! I'm also on call all weekend, but hopefully, it wont be too bad.

Here's my workout from this morning:

Supersets
Overhead Rope Tri Extensions
12 x 50
12 x 55
12 x 60
Cable Pushdowns
12 x 50
12 x 55
10 x 60

Supersets
Decline DB Chest Press
3 x 12 x 30
Swiss Ball DB Flyes
2 x 12 x 10
1 x 12 x 15 (next time use 12.5!)

Incline DB Chest Press (OK WATCH THIS!!)
12 x 30
12 x 35
3 x 40 (OH YEAH!!! I SAID FORTY!!!)
6 x 35

Swiss Ball Tricep Bench Dips
3 x 15

Then meals:
M1: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal with 1 tbs ground flax, 1 cup java
M2: Myoplex Lite Shake, apple (swapping M2 and M4 cos I'm out of CC and will have to get some after my 1/2 day today)
M3: 5 oz grilled chicken, 1/2 cup brown rice, 5 oz veggies
M4: 3/4 cup 1% cc, 6 oz raspberries
M5: 4 oz tuna fillet, 1/2 cup brown rice, 2 cups broccoli
M6: 6 eggwhites

No cravings today so far. I did get a bit hungry right before lunch but that's because I was trying to finish up all my charting and get out of there so I could come home and eat. I was a little later than usual. I'm really feeling myself get in control again, which is what I need. I felt so out of control recently with eating just everything. For some reason, I think thats OVER!! YEAH!!!

Day 4

Day 4: Shoulders, Abs
Superset
DB Military Press
12 x 20
12 x 25
12 x 26 (25 + wrist weights)
Upright BB Row
3 x 12 x 32 (30 + wrist weight)
Abs: Decline crunches with twist jabs at top
3 x 15

Superset
Posterior Delt Machine
3 x 12 x 47 (45 + wrist weights)
Bent over Post Delt with plate
3 x 12 x 6 ( 5 + wrist weight)
Abs: V-ups
3 x 12

Superset
DB Lat Raise
3 x 12 x 8.5 (7.5 + wrist weight)
DB Front Raise
3 x 12 x 8.5 (7.5 + wrist weight)
Abs: Crunches with 5 kg ball
3 x 15

Abs: Reg Crunches
3 x 20

Meal plan for the day:

M1: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal with 1 tbs fresh ground flax, 1 cup java (done)
M2: 3/4 cup 1% cc, 5.6 oz blackberries
M3: 5 oz chicken, 1/2 cup b. rice, 5 oz veggies
M4: myoplex lite shake, 1 plum (last one!)
M5: 4 oz swordfish, 1/2 cup b. rice, 2 cup broccoli
M6: 6 eggwhites
Totals 1534cals 24g fat 150g carbs 177g protein

I'll come back later and report anything, if something happens!! Hope everyone has a great day!!

Day 3: Cardio and Body Pump

Well, I got up at 545am and did a 5k run outside. Time of 29:37, so not too bad for me. I was very achy all over. Hammies aches, left knee hurt, right arm hurt, stomach achy. I felt like just turning around and going back, but I didn't. I finished!!

BUT, body pump class didn't happen. I was so tired by the time it was time to go, I just came home from work instead. Blah!!! I'll get it next time. On to tomorrow!!!

Day 2: 100%

Day 2: Back, Bis (ow) and Abs plus HIIT
Superset
Assisted weighted pullup machine
3 x 12 x # 15
Cybex Row machine
12 x 55
12 x 62.5
12 x 67.5
Hyperextensions
3 x 15 x 25lb

Superset
High Cable Bicep Curl
3 x 12 x 25
Narrow Grip Cable Pulldowns
12 x 60
12 x 67.5
12 x 75
Abs: swiss ball crunches
3 x 20

Supersets
Incline DB Bicep Curls
3 x 12 x 17lb (15 lb + 2 lb wrist weights)
Upright Hammer Curls
3 x 12 x 17lb
Abs: 5kg medicine ball crunches with twist
3 x 15

Supersets
Bentover BB Row
3 x 12 x 42 (30 + 2 lb wrist weight)
Upright BB Bicep Curl
12 x 32
10 x 32
8 x 32

Cardio: Treadmill HIIT 20min
2.1miles

Meals for the day:

M1: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal, 1 tbs fresh ground flax, 1 cup coffee
M2: 5.6 oz blackberries, 1 cup 1% cc
M3: 5 oz chicken, 6 oz veggies, 1/2 cup brown rice
M4: Myoplex lite shake, 6 oz raspberries
M5: 6 oz swordfish, 1/2 cup brown rice, 2 cups broccoli
M6: 4 eggwhites or 1/2 cup 1% cc

Day 1

Nutrition: 100%
Workout: Legs and cardio 100%

Everything went as planned. No temptations at all. Workout was great.

Legs
Supersets
Smithmachine Squats
12 x 50
12 x 70
12 x 90
BB Deadlifts
12 x 65
12 x 80
12 x 105
Seated Calf Raises
3 x 12 x 90

Wide Legged BB Squats
12 x 65
12 x 95
12 x 115
1 Legged Lunges -back leg on Bench
3 x 12 x 10 lb DBs
Standing Calf Raises
3 x 12 x 120

Seated Leg Curls
12 x 90
12 x 97.5
11 x 105 (couldn't get the 12th out!)
Standing Calf Raises with various foot positions
2 x 12 x 100 OUCHIES

Cardio: Walked on treadmill x 15 minutes
4.0 + 5 incline

M1: 6 eggwhites, 1 slice f/f cheese, 1 cup cooked oatmeal, 1 tbs freshly ground flax
M2: 1 cup 1% cc, 5.6 oz container raspberries
M3: 5 oz grilled chicken, 1/2 cup brown rice, 4 oz mixed green veggies
M4: Myoplex lite shake, 1 plum
M5: 6 oz salmon, 2 cups broccoli, 1/2 cup brown rice
M6: 1/2 cup 1% cc
Totals: 1541 cals 25 g fat 153 g carbs 182 g protein

On to tomorrow...back, bis and abs plus 20 min HIIT

OK, it's called a DO OVER...

So, I'm restarting my challenge on Monday. I'm doing this for a few reasons. 1) Eating just hasn't been what it's supposed to be. I actually realized that I'm eating too few calories, and maybe thats why I keep cheating. So, I've fixed that. 2) My good buddy, Robin, is starting her challenge on Monday and I promised to be her accountability buddy. 3) I signed up for the Tracker Summer Challenge, so I have to restart anyway, so might as well make it a clean challenge.

Now, I know...I know. I say it all the time. If we've messed up, restarting isn't the answer. If we restart everytime we screw up, we'd never finish. Normally, I would just keep going. But, I just can't, in good faith. So, follow me through the rest of my 12 weeks. You will be happy you did.

Days 8-10

I guess I got behind a few days. That's okay. Things have stayed on target. I had a slight run-in with some chicken on Monday. I ate like 4 breasts all at the same time!!! What was I thinking??? Several people have told me "well, it was good quality protein! Better than a bunch of sugar." I guess they are right, but still 4??? The rest of the week has gone well. Workouts have been great and eating has been what I planned out. I don't feel any fitter at the moment though, but will just keep plugging along.

Yesterday I went to the gym and did 30 minutes on the tready (3miles) then did a 15 minute ab class followed by a 1 hour Body Pump Class. My arms were toast by the end.

Tuesday was Back, bis, and abs followed by 20 min HIIT. Then, after I got home, I went on a 2 mile walk with the neighbor. Monday was Legs and 15 minute casual walk on the treadmill. I keep plugging along....

DAY 7

One week down! Oh yeah! So, yesterdays nutrition went well. Lets recap the week:

Monday and Tuesday: workouts perfect, nutrition 100%
Wednesday and Thursday: workouts great, nutrition: cheated
Friday and Saturday: workout great, nutrition 100%
Sunday (today): yet to work out but I will

The scales have dropped down to 143 this morning and measurement were down in my waist, thigh and calf. So, even with 2 cheater days, I have made some progress. I'm happy that I seem to be back on track. I always do well at home, but when I go to work, thats when it gets to be more difficult. They always have cookies, cakes or some kind of dessert. I just have to fight the urge to eat it. As long as I don't taste it, then I'm good. But, as soon as I put the food in my mouth, then I'm in trouble, because I'll eat the whole thing.

I'm going to buy a book called Intuitive Eating. I've had several people recommend it to me. I guess it helps you to understand WHY you eat the way you do, and helps you to get passed that point. I'll let you all know!

Days 5 and 6

Well, yesterday went great! I had a good workout and a great nutritional day. Back on the straight and narrow, 100%! Wednesday and Thursday were not great in the nutrition department, but I'm determined to keep going and keep it clean!! I'm down 5.5 lbs as of this morning. So, still 4 lbs more than I was when I came back from the cruise. I'm working on it though! Here's my workout from yesterday:

Day 5: Chest and Tris
Supersets
Incline DB Chest Press
12 x 25
12 x 30
10 x 35
Swiss Ball DB Flyes
12 x 10
2 x 12 x 12.5

Supersets
Cable Tricep Pushdowns
12 x 50
12 x 55
12 x 60
Overhead Rope Cable Extensions
3 x 12 x 50

Decline Chest Press
3 x 12 x 30

Tricep Bench Dips with 25 lb plate in lap
3 x 12 x 25

Cardio: Treadmill 15 minutes light
1.4 miles 245 calories

Today's plan is to go outside for a run. Then, tomorrow is Body Pump Class. So far, nutrtion today has been great (as great as 2 meals can get you! LOL)

Day 4

Well yesterday was less than stellar regarding Nutrition, so today will once again be 100%. I don't know what was wrong with me yesterday but I allowed a ton of chocolate to attack me!!! It FORCED me to eat it, I promise!!! But, no more!!! Heres my workout from this morning:

Day 4: Shoulders
Superset
DB Military press
12 x 20
12 x 25
7 x 30
6 x 26
Upright BB Row
3 x 12 x 30
Abs: Swiss Ball Crunch-legs up on wall
3 x 20

Superset
DB Lateral Raises (slow and deliberate)
3 x 12 x 7.5
DB Front Raises (slow and deliberate)
3 x 12 x 7.5
Abs: flat crunches with 5kg ball
3 x 15 x 5 kg

Posterior Delt Plate Raises
3 x 12 x 5 lb
Abs: Planks
3 x 1 minute each
Capt Chair Straight Leg Raise
1 x 20

Nutrition will be 100% today!!! Tonight, I will walk with the neighbor 3 miles (hopefully, it doesn't rain!!!)

Day 2,and 3

Dang, I forgot to post the last 2 days!! Sorry!! Well, Tuesday went extremely well.

Heres what I did:
Day 2: Back, Bis and Abs

Supersets:
Assisted Pullups
12 x #16 pin
12 x #15
12 x #14
Life Machine Row
12 x 60
12 x 65
12 x 65
Abs-reverse crunches
3 x 20

Supersets:
Narrow Triangle Cable Pulldowns
12 x 60
12 x 65
12 x 75
BentOver Barbell Row
3 x 12 x 40
Abs: Swiss Ball Crunches
3 x 20

Supersets:
Incline DB Bicep Curl
3 x 12 x 15
Upright DB Hammer Curl
3 x 12 x 15
Abs: Swiss Ball Obliques
3 x 20 each side

Supersets:
Concentrated DB Bicep Curl
3 x 12 x 15 (struggled with left bicep)
Barbell Curl 3 x 12 x 30

Cardio: 20min HIIT
Treadmill 1.9 miles 230 calories
I felt drugged out and my calves were cramping. Just not the best cardio! But at least not sore and able to run!

In the evening, I went for a 3 mile walk with the neighbor.

Nutrition: 100%!!! :)

Day 3: Cardio and Body Pump Class
30 minutes Cardio on the Treadmill followed by
Body Pump Class

Nutrition: poor :( It was just a day! I'll be back 100% for Day 4!!

Day 1

Day 1: LBWO

Done with AM workout and have eaten 100% clean today!

Here's what I did today:
Supersets:
Smith Machine Squat
12 x 50
12 x 60
12 x 70
Barbell Straightleg Deadlift
12 x 65
12 x 75
12 x 95
Seated Calf Raises
3 x12 x 90

Supersets:
Wide Stance BB Squats
12 x 55
12 x 75
12 x 95
Prone Leg Curls
2 x 10 x pin # 4
1 x 10 x #4 plus 1/2 wt
Standing Calf Raises
12 x 120
12 x 140
12 x 160

4 sets of walking DB lunges with 10 lbs (1 set = across the basketball court)

Treadmill-walking at 4.2mph with 2 incline 15 minutes (heartrate averaged 112 so right in the fat burning range)

M1: 6 eggwhites, 1 slice f/f cheese, 1 serving oatmeal, 1/2 tbs fresh ground flax, 1 cup coffee. DONE
M2: 1/2 cup 2% cc, apple DONE
M3: 4oz chicken, 1/2 cup brown rice, 1 cup broccoli DONE
M4: Protein RTD, 5 prunes DONE
M5: 4 oz salmon, 2 cups broccoli DONE
M6: 6 eggwhites, 5 prunes, 1/2 tbs freshly ground flax DONE

OK, repeat of today for tomorrow is in the forecast!

OMG! Pictures say it all!!!

Well, needless-to-say, things have changed...for the worse! But, have no fear, tomorrow is Day 1 and I will NEVER EVER look this way again. Yeah, I know...I've said it before, BUT this time I mean it!!! Take a look! The hard and toned Bubbles will be emerging out of this!!!

Lets Kick It Up a Notch...

Hello All!

Back from the cruise and ready to kick things up. I did really well while on the cruise and didn't gain 1 single pound while gone. However, since I've gotten back, I have eaten only junk and gained 6-7lbs!!! OK, well I tried to start my new Challenge on Wednesday. Lets just say, I can't start a challenge midweek. It just ain't right!! LOL So, I've refocused and will start my new 12 weeker on Monday, June 4. This will put me finishing around August 25. I am going to schedule pictures and be very accountable. I have some big goals. They are as follows:

1) Get to 15%
2) Lean out legs!!!
3) Build up shoulders and Back
4) Help at least 1 person with their goals
5) Tandem jump!!

So, I've got the goals. I've gotten the food planned all out. Here's my workout schedule:

M: Legs and Abs, 15-20 minute light cardio
T: Back and Bis followed by 20 min HIIT
W: 45 min Moderate Cardio in the AM followed by Ab Boot Camp, Body Pump Class in PM
Th: Shoulders, 20 min HIIT
F: Chest & Tris, 15-20 min light cardio
S: 20 min HIIT, Body Pump Class following
S: Day off...maybe some walking around outside

So, thats my plan. I don't plan on varying very much from it. The only thing I'm on the fence about is maybe doing the 2nd body pump class Sunday morning instead of Saturday. Either way would work. We'll see. I'm excited to really TRULY kick it up a notch and my goal is to be cheat free for the 12 weeks. I'm really going to work super hard at doing that. I may be calling a few of you on occasion, so be prepared!!

Heres a link to my cruise pictures. There are 307 of them, so enjoy!

http://s184.photobucket.com/albums/x39/Bubblz7/