counting counting counting...not sure I like this!
March 29
Ate real clean a did a kickass chest/tri routine
HS Press (40)
HS Decline Press (70)
HS Incline Press (40)
Cable Fly (30)
Tricep Rop press (40)
Tri Extension - one arm (10)
60 min Cardio on the Arc (there was a good movie playing)
Calorie deficit for 29th 1336
March 30
Almost perfect eating...I had two wings at the end of the day. However, my calories were still only 1197 for the day (no workout) so the deficit was still 621.
I checked the weight and measurements on the 28th. Down to 161.5!! Excited, yet frustrated. Lost 1/2 pound of fat and 1/5 of muscle! grrr That means I need more calories, correct? It is such a fine line and I'm having trouble locating my ideal spot, but I will continue to work on it!
Today, March 31, has become my Free Day. I plan to use it most wisely. I need to finish painting tonight and will do so with Pizza and Beer as my companion...oh, and the BF.
Plan to hit it hard again starting Saturday!! I'm am going to hit the 150s by Easter! My dress for the wedding came in today finally - it will be a great measuring tool!
Friday, March 31, 2006
Wednesday, March 29, 2006
day behind...oops
Monday 3/27 Back and Bi
I was lazy with the back due to the crowded gym (still no excuse!)
Lat press (50)
1-arm Cable Curl (20)
Preacher Curl-bb (30)
Rev Grip Curl-bb(20)
20 min level 10 and 5 on Arc (ouch!)
Tuesday 3/28 Legs and Glutes
Standing Leg Curl (40)
1-Leg press (110)
Dead Lift (50)
Sumo Squat (40)
Tube walking for outer thigh
Roman Chair
Mule (200)
20 min level 4 Arc
Eating is still very clean. I'm testing the caloric deficit theory for a couple weeks. Not sure how to calculate. I'm a huge fan of the hussmanfitness site. He says 1.4 or 1.5 for days you lift for 45 min OR do 20 min fo HIIT. Well I do cardio every time I lift so I'm hoping for better deficits than I see on paper.
Monday 746
Tues 755
I didn't hit the gym this morning but I may still go tonight. Today is Chest/Tri and possibly shoulders... I'll update tomorrow and I think I'll continue to include the deficit....
Monday 3/27 Back and Bi
I was lazy with the back due to the crowded gym (still no excuse!)
Lat press (50)
1-arm Cable Curl (20)
Preacher Curl-bb (30)
Rev Grip Curl-bb(20)
20 min level 10 and 5 on Arc (ouch!)
Tuesday 3/28 Legs and Glutes
Standing Leg Curl (40)
1-Leg press (110)
Dead Lift (50)
Sumo Squat (40)
Tube walking for outer thigh
Roman Chair
Mule (200)
20 min level 4 Arc
Eating is still very clean. I'm testing the caloric deficit theory for a couple weeks. Not sure how to calculate. I'm a huge fan of the hussmanfitness site. He says 1.4 or 1.5 for days you lift for 45 min OR do 20 min fo HIIT. Well I do cardio every time I lift so I'm hoping for better deficits than I see on paper.
Monday 746
Tues 755
I didn't hit the gym this morning but I may still go tonight. Today is Chest/Tri and possibly shoulders... I'll update tomorrow and I think I'll continue to include the deficit....
Monday, March 27, 2006
Free Weekend has come to an end.
Oh my goodness. Friday was my 'free' day. Started out with an intense Chest/Tri/Shoulder workout at 7am (I was off work that day) and 30 min of cardio.
Had a protein shake afterwards, ran some errands and then made protein pancakes - YUM!
At dinner I had two apple martinis (man those hit you hard when you hardly ever drink!) and white bread that would be considered 'free'. Dinner was Yellowfin Tuna and broccoli and I drank water the remainder of the night. Oh, there was that glass of red wine Thursday night with my dinner salad and some trail mix on the ride to Phila Friday.
Saturday - oatmeal, eggwhites, whole wheat toast and coffee for breakfast and then it was all down hill from there. Mind you, I was on vacation...
After breakfast we browsed the city for a few and ended up at a bar. Had half a white russian. Wasn't in the mood to drink and I remembered how fat I got years ago from drinking those! Next I had mussels and lemon water - not too bad, right?
switching groups of friends for the afternoon visit...off to another bar (god help me it's only 3pm!) Hung around their house for a bit then hit a local bar. I finally gave in and had a few beers. Again, hardly ever drinks so I was getting shnickered (I love that word, BF makes fun of me) and needed to eat. Where do we end up? A place called "Buckets". Ever heard of it? STAY AWAY FROM IT!! Nothing good can come of there! I had another pint of lager and sips from a 'bucket' of some mixed drink. For dinner we all nibbled at 'buckets' of waffle fries, wings, chicken fingers and ribs. I ordered a grilled cheese (only ate 1/4 to 1/2) to avoid the fried foods, but I still ate white bread (in butter) and waffle fries, as well as a bite of fingers and 1 wing. The topper of the night-----------GIRL SCOUT COOKIES!!! I've avoided them all season and here I am, schnickered, and wanting something sweet. The friends we were with tried to give me the whole box for the 2.5 hour ride home, I was at least sober enough to beg for them to keep half. I ate the other half during the ride and then was fast asleep. I believe we arrived home at 10:30 and I went straight to bed.
Sunday - eggwhites, tomato and whole wheat/grain bread with coffee. Burger (no bun), sweet potato fries (they sounded healthier than white potato), and 2 Mic Ultra's for dinner with popcorn and part of a hershey bar for desert later that night. I obviously do not know when to say when!
To top it off, I overslept and missed the gym this morning. today is Back/Bis/Abs and, of course, cardio. I will have to hit the gym tonight when it's crowded and annoying!
On a good note, as of Friday morning I was at 163.5 on the scale. Only 4lbs to go before Easter. We have a dinner party in 2 weeks but other than that, I plan on no free days until I'm into the 150s.
Oh my goodness. Friday was my 'free' day. Started out with an intense Chest/Tri/Shoulder workout at 7am (I was off work that day) and 30 min of cardio.
Had a protein shake afterwards, ran some errands and then made protein pancakes - YUM!
At dinner I had two apple martinis (man those hit you hard when you hardly ever drink!) and white bread that would be considered 'free'. Dinner was Yellowfin Tuna and broccoli and I drank water the remainder of the night. Oh, there was that glass of red wine Thursday night with my dinner salad and some trail mix on the ride to Phila Friday.
Saturday - oatmeal, eggwhites, whole wheat toast and coffee for breakfast and then it was all down hill from there. Mind you, I was on vacation...
After breakfast we browsed the city for a few and ended up at a bar. Had half a white russian. Wasn't in the mood to drink and I remembered how fat I got years ago from drinking those! Next I had mussels and lemon water - not too bad, right?
switching groups of friends for the afternoon visit...off to another bar (god help me it's only 3pm!) Hung around their house for a bit then hit a local bar. I finally gave in and had a few beers. Again, hardly ever drinks so I was getting shnickered (I love that word, BF makes fun of me) and needed to eat. Where do we end up? A place called "Buckets". Ever heard of it? STAY AWAY FROM IT!! Nothing good can come of there! I had another pint of lager and sips from a 'bucket' of some mixed drink. For dinner we all nibbled at 'buckets' of waffle fries, wings, chicken fingers and ribs. I ordered a grilled cheese (only ate 1/4 to 1/2) to avoid the fried foods, but I still ate white bread (in butter) and waffle fries, as well as a bite of fingers and 1 wing. The topper of the night-----------GIRL SCOUT COOKIES!!! I've avoided them all season and here I am, schnickered, and wanting something sweet. The friends we were with tried to give me the whole box for the 2.5 hour ride home, I was at least sober enough to beg for them to keep half. I ate the other half during the ride and then was fast asleep. I believe we arrived home at 10:30 and I went straight to bed.
Sunday - eggwhites, tomato and whole wheat/grain bread with coffee. Burger (no bun), sweet potato fries (they sounded healthier than white potato), and 2 Mic Ultra's for dinner with popcorn and part of a hershey bar for desert later that night. I obviously do not know when to say when!
To top it off, I overslept and missed the gym this morning. today is Back/Bis/Abs and, of course, cardio. I will have to hit the gym tonight when it's crowded and annoying!
On a good note, as of Friday morning I was at 163.5 on the scale. Only 4lbs to go before Easter. We have a dinner party in 2 weeks but other than that, I plan on no free days until I'm into the 150s.
Thursday, March 23, 2006
March 23 workout:
Lat Press Down (30) Struggled on this today
HammerStrength High Row (90)
1 arm Cable Curl (20)
Preacher Curl -bb (30)
Reb Grip Curl - bb (20)
our barbells only go in increments of 10 - I HATE THAT. I'm ready to up it by 5lbs, but think 10lbs my be a bit much.
20 min of Cardio on the Arc. I got up late and this was all I had time for. I need to focus on Cardio next week.
I am taking Friday off and heading out of town for the weekend. I'll update on Monday (hopefully not too much damage).
I did want to make one quick note about my progress...
Since Feb 19th
god that feels good. Long ways to go yet, but this is a start!
Lat Press Down (30) Struggled on this today
HammerStrength High Row (90)
1 arm Cable Curl (20)
Preacher Curl -bb (30)
Reb Grip Curl - bb (20)
our barbells only go in increments of 10 - I HATE THAT. I'm ready to up it by 5lbs, but think 10lbs my be a bit much.
20 min of Cardio on the Arc. I got up late and this was all I had time for. I need to focus on Cardio next week.
I am taking Friday off and heading out of town for the weekend. I'll update on Monday (hopefully not too much damage).
I did want to make one quick note about my progress...
Since Feb 19th
- I have lost 3% bodyfat
I lave gained 2.3 pounds of Lean Mass
I have lost 5.8 pounds of Fat!
god that feels good. Long ways to go yet, but this is a start!
Wednesday, March 22, 2006
On the road again....
and thank god for that!
Finally got my butt up and moving today. At the gym by 5:30am (in 30 degree weather mind you!) Today was legs and cardio (I'll do Abs at home tonight)
1 Leg Press (105)
1 Leg Ball/Wall Squat (50)
Standing Leg Curl (37 1/2)
Sumo Squat (40)
Dead Lift (50)
Mule (180)
Tub Walking (outer thigh)
Roman Chair (glutes)
and then 30 minutes on the Arc Stationary machine.
food items have been dead on so far this week and I'm feeling great!
I plan to drop a minimum of 5 pounds on the scale before I leave for Easter Vacation. I think if I set mini goals through out my challenge I'll be able to stay focused a bit more.
and thank god for that!
Finally got my butt up and moving today. At the gym by 5:30am (in 30 degree weather mind you!) Today was legs and cardio (I'll do Abs at home tonight)
1 Leg Press (105)
1 Leg Ball/Wall Squat (50)
Standing Leg Curl (37 1/2)
Sumo Squat (40)
Dead Lift (50)
Mule (180)
Tub Walking (outer thigh)
Roman Chair (glutes)
and then 30 minutes on the Arc Stationary machine.
food items have been dead on so far this week and I'm feeling great!
I plan to drop a minimum of 5 pounds on the scale before I leave for Easter Vacation. I think if I set mini goals through out my challenge I'll be able to stay focused a bit more.
Tuesday, March 21, 2006
On the mend...
So, I had to stop posting for a bit there. Too disgusted with myself to show my face. Last Monday, had a GREAT leg workout with some cardio....and that's all she wrote. I did NOTHING until Saturday. Now, some could rationalize that a few days off would do me some good mentally. there was a buddhist saying:
So, I had to stop posting for a bit there. Too disgusted with myself to show my face. Last Monday, had a GREAT leg workout with some cardio....and that's all she wrote. I did NOTHING until Saturday. Now, some could rationalize that a few days off would do me some good mentally. there was a buddhist saying:
- your life is like the string of a guitar...
pull it too tight - and it will snap
allow too much slack, and everything is out of tune
Well, first I pulled that string REALLY tight for 3 weeks and then I overcompensated on the slack. I think I may have been ok, but I am totally influenced by stress and weather. I HATE cold and have issues with the dentist (need serious drugs to even sit in the waiting room without crying - and yes, I'm 27 years old). Well, last week I had a root canal scheduled and it was cold and crappy out. Chick like me with no will power...sucked right up into that one! Not only did I miss the gym Tues - Frid, but also ate like it was going out of style. I binged on pizza, coffee with REAL sugar, Dunkin Donuts Coffee Rolls (yes, more than one!), McDonalds and Ben and Jerrys Ice Cream.
- oh my god, I can't believe I just admited that - I am truly disgusted with myself!
Saturday I tried to make up for some of it and combined my back/bi/chest/tri/abs workouts (Still sore today!).
Today is Tuesda and I still haven't got the workouts in order, but the eating is TOTALLY under control.
Too bad it is supposed to snow. I hate cold weather. I never make it to the gym at 5am in the winter months. I still set the alarm for 4:40 (and 4:45, and 4:50, and 5:00 and one at 5:10 that says "your late") but I just lie there in bed, snuggled under my down comforter. Stupid me, I went and made plans a couple nights this week too so that makes it difficult to hit the weights in the pm too.
~~~~~~~~~~~~~~~~~~~~~~~~
OK, now after reading all my whining and complaining and every excuse I could come up with - time to move on. I have confessed my sins to the public (or the VERY few people who know my blog address) and am ready to repent (no, I am NOT endorsing the Catholic Way of Life!)
Here is to my TONE Fody for LIFE!
Thursday, March 16, 2006
When I fall off the wagon, man do I fall HARD! Haven't been to the gym since Monday morning, haven't eaten right for days.
Pity Party is OVER and I am back in the saddle. BF is out of town for the weekend so the next four days are all about ME!
I have to work Friday and Saturday but plan to hit the gym in the evenings (should be pretty empty!) Sunday will be the bonus day since I usually have that for my free day.
This really was horrible timing. BF has gone above and beyond to plan a special weekend in Phila next week and I've somehow embraced both the Gluttony and Sloth sins this past week!
FOCUS FOCUS FOCUS FOCUS FOCUS
Gotta keep my eye on the prize.....ME!
Pity Party is OVER and I am back in the saddle. BF is out of town for the weekend so the next four days are all about ME!
I have to work Friday and Saturday but plan to hit the gym in the evenings (should be pretty empty!) Sunday will be the bonus day since I usually have that for my free day.
This really was horrible timing. BF has gone above and beyond to plan a special weekend in Phila next week and I've somehow embraced both the Gluttony and Sloth sins this past week!
FOCUS FOCUS FOCUS FOCUS FOCUS
Gotta keep my eye on the prize.....ME!
Monday, March 13, 2006
March 11 & 12
Well, started out on the right foot...
Egg Whites and Oatmeal for breakfast
Grilled chicken/Hummus/Tortilla and Salded for lunch
THEN
Chipotle for Dinner
(FLOUR tortilla, black beans, grilled chicken, FULL FAT cheese, lettuce, Reduced Fat Sour Cream)
1 1/2 pints of BEER
I did managed to run 30 min / 2 1/2 miles on the treadmill
Sunday
Oatmeal and Eggwhites, Coffee with HALF N HALF
cupcake size of HABENERO CHEESECAKE (a wierd hot/sweet cheesecake that was made with HEAVY WHIPPING CREAM and FULL FAT CREAM CHEESE!)
Chicken Breast with black beans, salsa, FULL FAT cheese, Light Tortilla, Blue Corn tortilla chips and another pint of BEER!
I had done so well all week long - I hope I didn't damage it too much with this FREE WEEKEND! ugh!
Well, started out on the right foot...
Egg Whites and Oatmeal for breakfast
Grilled chicken/Hummus/Tortilla and Salded for lunch
THEN
Chipotle for Dinner
(FLOUR tortilla, black beans, grilled chicken, FULL FAT cheese, lettuce, Reduced Fat Sour Cream)
1 1/2 pints of BEER
I did managed to run 30 min / 2 1/2 miles on the treadmill
Sunday
Oatmeal and Eggwhites, Coffee with HALF N HALF
cupcake size of HABENERO CHEESECAKE (a wierd hot/sweet cheesecake that was made with HEAVY WHIPPING CREAM and FULL FAT CREAM CHEESE!)
Chicken Breast with black beans, salsa, FULL FAT cheese, Light Tortilla, Blue Corn tortilla chips and another pint of BEER!
I had done so well all week long - I hope I didn't damage it too much with this FREE WEEKEND! ugh!
Saturday, March 11, 2006
I must toot my own horn after making it through yesterday without faultering ONCE!
5:30am workout
Abs
1-legged Leg Press (70)
1-legged Standing Ham Curl (30)
DeadLift Barbell(30)
Sumo Squats (35)
Tube Walkign (for outside thigh)
Roman Chair
(I was so out of it I think I forgot to hit the quads...)
Now for the part I'm most proud of...
Skim Milk/Whey Protein shake
Egg Whites and 1/2 oatmeal with 1tsp whey protein
Grilled Chicken/Hummus on Whole Wheat Tortilla
Romain Lettuce and 5 baby carrots
******Sashimi/pickled ginger******
EAS Advantage Protein Bar
let me explain just important that last part was.
BF and I had dinner and happy hour plans with friends. First went out for sushi. We usually just order a TON of rolls and everyone shares. NOT this time for me! I ordered my sashimi (no rice) on the side and any of the rolls that I wanted to taste (wich was only 3) I UNROLLED them, ate the fish/veggies and handed the nori and rice off to my BF.
Instead of my favorite wines with dinner - I had water with lemon.
next - on to happy hour at the Waterfront in Georgetown (we had surpisingly warm weather yesterday)...As everyone enjoyed their beers...I had bottled spring water.
Then, on to a little Italian place Downtown. Again, they tried some various mixed drinks...I had water with lemon. - I lasted till the end which was one o'clock in the morning!
I ate a protein bar in the car on the way home and called it a night
Tonight we're suppsed to meet up with friends in baltimore - I'm undecided if I'll make today my Free day or skip it all together this week.
5:30am workout
Abs
1-legged Leg Press (70)
1-legged Standing Ham Curl (30)
DeadLift Barbell(30)
Sumo Squats (35)
Tube Walkign (for outside thigh)
Roman Chair
(I was so out of it I think I forgot to hit the quads...)
Now for the part I'm most proud of...
Skim Milk/Whey Protein shake
Egg Whites and 1/2 oatmeal with 1tsp whey protein
Grilled Chicken/Hummus on Whole Wheat Tortilla
Romain Lettuce and 5 baby carrots
******Sashimi/pickled ginger******
EAS Advantage Protein Bar
let me explain just important that last part was.
BF and I had dinner and happy hour plans with friends. First went out for sushi. We usually just order a TON of rolls and everyone shares. NOT this time for me! I ordered my sashimi (no rice) on the side and any of the rolls that I wanted to taste (wich was only 3) I UNROLLED them, ate the fish/veggies and handed the nori and rice off to my BF.
Instead of my favorite wines with dinner - I had water with lemon.
next - on to happy hour at the Waterfront in Georgetown (we had surpisingly warm weather yesterday)...As everyone enjoyed their beers...I had bottled spring water.
Then, on to a little Italian place Downtown. Again, they tried some various mixed drinks...I had water with lemon. - I lasted till the end which was one o'clock in the morning!
I ate a protein bar in the car on the way home and called it a night
Tonight we're suppsed to meet up with friends in baltimore - I'm undecided if I'll make today my Free day or skip it all together this week.
Friday, March 10, 2006
March 9 - Another Great Accomplishment (I ate clean and excersised, it's the little things thaht count!)
Shoulders
Arnold Press (20)
Bentover Delts (8/10)
Front/Side Alternate Raise (8)
17 Min Jogging (this should have been much longer!)
Food for the Day
EAS Advantage RTD Shake
1/2c Oatmeal/1tsp Whey Protein
Egg Whites
Romaine Lettuce
Grilled Chicken Breast
Garbanzo Beans
Whole Wheat Tortilla
EAS Advantage PB Bar
Whey Protein/Skim Milk Shake
1/4 Oatmeal/1tsp Whey Protein
I swear, this is the truth!
Shoulders
Arnold Press (20)
Bentover Delts (8/10)
Front/Side Alternate Raise (8)
17 Min Jogging (this should have been much longer!)
Food for the Day
EAS Advantage RTD Shake
1/2c Oatmeal/1tsp Whey Protein
Egg Whites
Romaine Lettuce
Grilled Chicken Breast
Garbanzo Beans
Whole Wheat Tortilla
EAS Advantage PB Bar
Whey Protein/Skim Milk Shake
1/4 Oatmeal/1tsp Whey Protein
I swear, this is the truth!
Thursday, March 09, 2006
March 8 CLEAN EATING
7am EAS Advantage RTD Shake
10am EggWhites and 1/2 cup oatmeal with 1t protein powder
1pm Grilled Chicken Breast, whole wheat tortillia, veggie cheese and baby romain lettuce
4pm EAS Advantage PB Protein Bar
8pm Skim Milk Protein Shake and 1/4 oatmeal with protein powder
(I should be so thin - I eat like this everday!)
7am EAS Advantage RTD Shake
10am EggWhites and 1/2 cup oatmeal with 1t protein powder
1pm Grilled Chicken Breast, whole wheat tortillia, veggie cheese and baby romain lettuce
4pm EAS Advantage PB Protein Bar
8pm Skim Milk Protein Shake and 1/4 oatmeal with protein powder
(I should be so thin - I eat like this everday!)
March 8 Workout
My punishment for not going at 5am...going at the PEAK workout time. Especially now that everyone is prepping for spring!!!
Assisted Pull-ups (counter weight 110)
Lat press down (45?)
HammerStrength High Row (80)
Single Cable Curl (17?)
Rev Grip Barbell Curl (20)
EZ Grip Barbel Curl (30)
ABS ABS ABS
Cardio on the ARC, Interval for 40 minuets.
There has GOT to be a trick to pull-ups that I just don't know. Other than the fact that there is a lot of weight there for me to lift - what's the deal? I like to think I'm pretty strong. Lets just say, aside from weight loss and muscle builing, my ULTIMATE goal is to be able to do A FREAKING PULL-UP!!!
My punishment for not going at 5am...going at the PEAK workout time. Especially now that everyone is prepping for spring!!!
Assisted Pull-ups (counter weight 110)
Lat press down (45?)
HammerStrength High Row (80)
Single Cable Curl (17?)
Rev Grip Barbell Curl (20)
EZ Grip Barbel Curl (30)
ABS ABS ABS
Cardio on the ARC, Interval for 40 minuets.
There has GOT to be a trick to pull-ups that I just don't know. Other than the fact that there is a lot of weight there for me to lift - what's the deal? I like to think I'm pretty strong. Lets just say, aside from weight loss and muscle builing, my ULTIMATE goal is to be able to do A FREAKING PULL-UP!!!
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