WTH? But an ode to Danelle!!!

My kids are sick. All.The.Time. Ben had a strep infection & sinus crap last week & now Maggie has the crud! I was thinking my competitions were going to go down the pooper big time. Kirk is gone most of next week...but...Danelle G our beloved friend, neighbor, sitter has arrived at just the right time!!! She graduated college in Feb(?) and is now home until she starts her job. My kids love her and she has come in the right place at the right time for sure!!!

I accomplished almost everything in my workout + I added some no weight butt stuff (hamstring ball curls & donkey kicks) in between the triceps stuff. But, no time for abs. My intention is to do a bunch of hanging leg raises and partner medicine ball tosses with a 14 lb med ball....along with shoulders & biceps.

You know, I recognize that I go to the gym for health reasons, to train for my competitions and to keep cancer away & destress. That said, I also love the social connections I have made there. Everyoen working on all different goals all realate to their personal health and well being. And, it is so cool for people to notice ad acknowledge things like,"Wow, you are really starting to look cut" or "Your shoulders look phenomenal" Just saying...its nice:) Im super lucky!

Monday, Monday

One sick kid and the other semi-recovered. Thank goodness for sitters/friends otherwise my chest & triceps workout would go down the pooper.

Strange thing...my weight is 143 today. Not freaking...just not so sure where it came from...maybe hormonal...joy!

Morning cardio looked like this:

40mins sprint/hill intervals on dreadmill then three rounds of 25 plyo box jumps, lateral resistance tube squats (about 16 total), then walking lunges with a twist w/a 14 lb medicine ball. Lasted about 15 minutes with water and catching my breath:)

Chest & tris SHOULD look like thig:

Bench-heavy as possible

Cable flyes

Incline Bench

Machine flyes (FST-7)

Decling push ups to finish off

Bench dips with feet evelvated, skullcrushers, cable overhead tri extensions

ABS:

Cable curls & medicine ball behind the head tosses

Food is typical now...mostly no carbs beyond 2PM. 200 g protein,tho. A gallon + of h2o in by 2 PM...then I get to have a coke zero. No...not the healthiest but still feels like atreat!

COUNTDOWN!!! 4 WEEKS!

Holy cow I cannot believe it has been over two weeks since I last blogged. That said, I have been SUPER clean on the eating front & my six pack is back....ah.... bummer of it all...NO BOOBIES! Gone. Deflated. No fat:(

Myy waist is almost an inch smaller this time around and my shoulders a bit bigger (thats just based on my own observation/pics) Ill have my hubby take some pics today then post them...you tell me what you think!

Heres my eating as of right now...about 1700 cals...varys day to day but sticks around there..

Large Iced Black eye coffee w/splenda from Starbux at 5am...(about 3-4 days a week)

Breakfast (postam cardio) 1/2 cup oatmeal, 12 raw almonds, 3/4 cup egg whites, 2 oz ground turkey

Snack: 1/2 cup raw red peppers & 4 oz lean meat (whatever I have on hand)

Lunch: 3/4 cup oatmeal (ah ha!), 2 cups steamed veggies & 5-6ox lean meat

Snack: 1 cup veggies (usually raw asparagus), 1 cup coffee w/SF powdered sweetner (yes, I kno artificial but I need the caffeine)

Dinner:2 cups salad greens, 4 oz lean meat...if I havent taken any bites of the kids foods or eaten a tablespoon of peanut butter randomly I will have 1/4 cup oatmeal by 4/5PM...no later. Ill prob pull this here soon...but I am right at 140 and am afriad to drop it too quickly..

Bedtime snack...Ive been slacking...exhaustion prevents this from happening...

Workouts look like this:

Mornings...Sun/Mon/Tues/Thurs/Fri/Sat Cardio. Some days its 30-45 mins HIIT...others its a cardio cicuit and others its 60 min long steady state.

Mid mornings Mon-Fri Weights Split bodyparts. Recently, Im taking a cardio class (Body attack or Body Combat) preweights at about 9am. Then the split goes like this:

Mon:45 mins am Cardio, Pilates & Chest

Tues:Shoulders & triceps

Weds:Legs & abs

Thur:45 mins am cardio, Body Attack, then Back & butt

Friday:Arms, abs

Saturday:90 minutes cardio -took Body Combat today...superfun!!

Sunday-yoga & 45 mins steady state cardio...

Some days I am getting in a third workout...just cause:) I am addicted!

4 weeks and I cannot even believe it...Im getting so excited. It is so fun to compete. I have made friendships throughout this whole process that I kno will last a lifetime. I love it!!!

Id love any tips/tricks/insights on my "schedule" of food & workouts...AND I will post pics later tonight!

Have a great day!!!!

PLease check thi sout...

http://theshawnfeltycancerfund.org/Shawn_s_Story.php

My friend Shawn changed lives. He never gave up...tho its a little long its important to know. Take it with you during the day. During those moments where you think you cant, wont or dont want to try think about this amazing man:) SOmetimes, when I cant quite get my focus or I am wondering why do all this I think of him. On paper & in words he is touching...in person he was larger than life...and about the warmest most genuine person you will ever meet...

Sick little lamb:(

So, my kids always come first. Not sure if I have ever mentioned that before...but they do. Tuesday & Wednesday are no exception. My little girlie-Maggie-is supersick. Tuesday she didnt go to school...and I didnt get ANY workout in. Good thing...my diet has been super great. Not working out makes me an angry bihatch but when it comes to the little people I birthed I cannot get upset....I just have to say "oh well". My grand plans were to get in a long cardio session Weds early AM...before attacking my legs mid morning. Well....

At 5AM I stepped on the scale-141!!!!!!!! WAHOO! I just need to get to 135 in 6 weeks. That I kno I can do if I keep the super clean eats going. So, given that Maggie had been running a fever & wasnt feeling well and knowing that I would be attacking my legs later on I decided NOT to do the intended cardio session. Good thing...Mags was up really early...with a 103 fever!!! WTH!? My poor girl cannot catch an immunobreak! Luckily I had been proactive and asked a sitter to come hang with her while I went to the gym. Besides the fever, Mags "seemed" well-she ate a huge breakfast, drank tons of water, soymilk & juice and was acting like her typical silly energetic self...so I left and went to do my leg workout. About 90 minutes later, as I was driving home from the gym my hubby (who works from our house) called to tell me Maggie had fallen asleep at 11:45! This, my friends, never happens...ever...If she falls asleep it is usually by 12:30/1PM. NEVER before noon. I got home ate my delish protein, green veggies & clean carb just in time...then...

BARK! BARK!Attempt at CRY! BARK! BARK! Scream. oh boy...croup. I bolted upstairs to find my poor precious girlie standing in a puddle :( crying and attempting to breathe thru the stupid croupy cough! Got her into the bathroom & steamed her out for about 15 minutes but as I was holding her I felt heat coming off her body like a hot radiator. Yep. 104.5. SHIT SHIT SHIT! Called the doc who wanted her in stat (she has a really crummy immune system...) and the verdict...besides the stupid croup...INFLUENZA B! NO NO NO NO NO NO! Now...

Lethargic little lamb. She looks awful but I have gotten the first dose of Tamiflu in. She has atiny bit of stridor I can hear from here (Im about 12 feet away from her as I write) but nothing too freaky...its been worse. Maggie has a genetic condition that i will blog about at some point. Its called Treacher Collins SYndrome. If you google it, it will freak you out. No kidding. It can be very severe. Hers is just moderate. Thank goodness. She has moderate-severe bilateral conductive hearing loss & wears hearing aids. She has a small jaw (micrognathia)Shes had some kooky medical issues her whole life related & unrelated so this is pretty par for the course. I just hope she gets a break at some point:(

But...I did get my leg workout in!!!! And abs, too!

Here it is:

SQUATS:

95 x 12 x 2

115 x 10 x 2

135 x 8 x 3

Leg Press:

90 x 15 x 4

Smith static lunges:(did BW lateral/curtsy lunges in between sets 10 x 5)

20 x 12 x 5

Stiff legged Deads:

95 x 12 x 2

115 x 10 x 3

Curtsy Lunges w/BB:

Bar (45lbs) 12 x 3

Quad extensions:

70 x 10 x 3

60 x 10 x 2

Hamstring ball curls:

20 x 3

Hamstring machine curls:

70 x 10 x 4

Abs:

Ball tuck crunches 3 x 12

Incline (on bench) oblique 10 lb medicine twists: 15 x 3

Then I S-T-R-E-T-C-H-E-D....my legs so needed it. Then, I indulged in a nice long hot"ish" shower.......

Happy night everyone....Back & biceps are going to have to be done early AM tomorrow due to my little lamb being so sick...I probably cant go as heavy at 5:30AM. This should be interesting.......

Wondertwin powers active...

Yea baby...energys up! Iron must be filtering back into my blood cells. A few weeks of iron supplementation & I feel a million times betta!!!!!!! YAY! I feellike superherogirl! (Eve 6 song!)

So...all this week I intend to do 2 a days...cardio early mornng Mon-Fri for 45-60 mins. Then weights, strength, etc...60-90 mins a few hrs later.

Generally, I like to leave three hours between training sessions. I believe someone once told me that was adequate time for your body to replenish its glycogen/energy stores. Seems to work for me.

Eats & Beats...

5:25-6:20 am

Cardio 55 mins-(apparently having cardio ADD)

15 elliptical

20 treadmill at between 6-30% incline no slower than 3.8 mph

Stairstepper with the 20 lb weighted vest 20 minutes alterating going up laterally, alternating steps & speed intervals up to 18 (kicks my butt...almost fell off...Im a dorko)

Meal 1 7:15am:3/4 c. egg whites, 1/2 cup oatmeal w/15 almonds

(I sincerely cannot eat before working out and today was no different!)

W/O:Chest & SHoulders..9:30

Bench 55 x 15 x 2, 65 x 10 x 3, 85 x 8 x 2 (compound lying weighted-5lb-leg raises 15 x 3)

Incline bench: 45 x 12 x 2, 55 x 10 x 3, 60 x 10 x 2 (compound w/rear lunges w/15 lb dbs x 10 x 3)

Incline DB Flyes: 25 x 12 x 4 (compound w/donkey kicks 20 x 3)

Machine Flyes: 55 x 10 x 3, 70 x 8 x 3

Cable Flyes:(just because) 7 sets @ 35 lbs ouch.

Triceps:

Bench dips 12 x 4

Skullcrushers-30lb bb x 12 x 4 (hip thrusters on bench 15 x 3)

Cable pulldowns-40 x 12 x 4 (compound with cable crunches 90 x 20 x 2, 100 x 20 x 1)

Meal 2 11:30:

1/2 cup oatmeal + 6 oz chicken + 2 cups steamed green beans + 2 cups salad greens (no...I do not smell nice at all...)

Meal 3 2:15PM: Low Sodium rice cake w/1T natural Pnut butter (so so so good), 1 cup raw red peppers, 3 oz chicken

And Im planning on the following...

Meal 4 4:30PM: 3 oz chicken + 1/2 cup homemade sugar free granola w/crushed raw almonds.

recipe:

3 cups old fashioned oats

1 cup sugar free syrup

1 tsp cinnamon

1 T canola oil

1/2 cup crushed raw almonds

Mix together in a bowl. Add a little warm water if too dry. Spread on cookie sheet in 425 degree oven for 20-30 mins until slightly browned. Super yum!

Meal 5 6:00PM: Low carb protein shake (30g protein per serving/2 g carbs)

Meal 6 8:00PM: 1/2 cup egg whites, 2 cups steamed asparagus

Saturday & Sunday

So, my weight is stable & not moving any. UG! Time to add in more cardio....

Saturdays cardio looked like this...

Treadmill 35 mins alternating incline between 6-30%, walking at no less than 3.5mph. Then, I added in my circuit where I wear the 20lb weighted vest and knock out a total of 55 lateral steps ups & 55 bench incline push ups in descending order (10, 9, 8 and so on). This lasts about 7-10 minutes and I was dripping wet. Felt good and Im glad I did it:)

Food was ok...I ate an oreo cookie at a birthday party for a friends daughter...boo..then a few bites of pizza crust. Crap. That said...I maintained my protein & had a slamming good dinner. 5 oz lean ground turkey & 2 cups steamed asparagus.

Im prepping my food for the week...8 chicken breasts marinating in ground ginger, pepper. YUM!

Sundays acrio will be gentle...was supposed to do yoga but because my weight is STUCK I need to add in more cardio...yuk. Probably do elliptical for 45 mins.

Last thing...cramps stink. Just thought Id say that...

happy day:)

Fridays & saturdays workouts

So, if I havent mentioned before my shoulders & my rump are my "problem areas" (hahaha JT). So, I try to target the caboose with almost every workout & I hit my shoulders twice a week. Friday was a superlow carb day (until I had two beers with dinner). So I didnt anticipate being able to go heavy but....

Cardio w/u on incline treadmill between 21-30% at 3.5-3.8 mph 7 minutes

OH DB Press:

warm up set w/20lbs x 15

25 x 10 x 4

30 x 8 x 1 (I was shocked but it felt awesome!)

Seated db lateral raises compound with walking medicine ball (14lbs x 15) with a twist/ball bounds (x 12) with medicine ball

10 lbs x 12 x 4

Military Press:

bar x 12 x 1

bar + 10 x 10 x 3

bar + 15 x 10 x 3

Front plate raises compound with donkey kicks 15 x 3 & low (rear almost touching the floor) bodyweight squats 25 x 3

25 x 10 x 4

Abs triset:

Cable crunches, oblique twists (bikes), hip thrusters 3 sets of 20 reps...this killed...I hadnt done a full consistent set of abs in a few days!

Thursday BACK!

Killed my back today! Actually, my lower back is super sore and I need to get it limber because holding poses on stage means you "stick your ass out & tits to the sky" (in the words of Tina Peratino) Its hilarious. In the poses, you have to get rid of the lovely line where your glutes & hamstrings meet. This means that unless it is gone when you lean your body down you need to practice sticking your booty out as far as it can go until that line is gonzo. And, this means the lower back has to have some flexibility & endurance in holding the pose! UGH! So...onto the workout...

Plank rows:

15 x 12 x 4...with bent over one arm DB rows 25 x 10 x 4

Lat Pull Downs:

50 x 10 x 3

60 x 8 x 2

T-Bar rows:(slow controlled tempo...really feeling it!)

25 x 10 x 1

35 x 10 x 2

45 x 8 x 2

Bent over BB rows:(underhand grip)

45 x 12 x 2

65 x 10 x 2

Triceps:

Bench dips 12 x 4 superset with close grip chest press 30 x 12 x 4

Cable pull downs 40 x 15 x 5 (super slow & controlled)

Hyperextensions:

20 x 3

NO abs:( Got chatting and blew my time...dummy!

Weds workout...LEGS:)

So...

Weds...LEGS lovely lovely...

5 AM cardio on treadmill alternating inclines & speed 60 mins (only intended to do 45 but my music was too good!)

then..

typical b'fast:

7:30am:1/2 cup oatmeal, black coffee, 3/4 cup egg whites, 1 cup steamed asparagus

W/O 9:30-11:00

SQUATS:lots of 'em... 8 sets like this...

warm up with bar...20 reps

95 x 15 x 4

115 x 10 x 2

135 x 8 x 2

Stiff Legged Deads:

95 x 12 x 2

115 x 10 x 2 (slow tempo down, quick up)

Static lunges:

45 x 12 x 2

65 x 10 x 2

Leg Press:

Fast tempo + hi reps (just mixing it up)

90 x 15 x 2

140 x 10 x 2

90 x 12 x 1

Leg Extension:

70 x 12 x 4

Hamstring curl machine:

70 x 10 x 4

Calf:

70 x 10 x 4

Plank holds: 2 x 1min

11:15am: 1 scoop of hi protein powder shake

12:30PM: 5 oz ground turkey, 2 cups romaine lettuce, 1 T peanut butter

2:30PM: Coffee w/sf powder creamer, 1/2 sweet potato, 10 raw asparagus spears

5:30PM: 3/4 egg whites, 2 cups steamed asparagus

8PM: 1 scoop protein powder

O dear shoulders...

workout (food on previously post)...

Warm Up:

Military press with 45lb bar only 2 x 15

55 x 10 x 3

60 x 8 x 2

Lateral raises on an incline bench @ 30 degrees (sitting/leaning sideways raise the db up to parallel with shoulder, squeeze at top then back down)

10 x 10 x 4 coupled with standing upright row to overhead press with 45 lb bar ...ouch but no...theres more!

1-10 overhead press with a kneel down (got this from Joe several weeks ago. Basically grab "lighter" DB's-I use 10lbs. Overhead press then kneel down for one while locking out arms with weights held overhead the whole time, then 2, then 3...all the way to 10...sounds easy/ no freaking way...), coupled with one legged bicep curl then step ups

10lb x 12 x 3 sets

Face pulls 45 x 10 x 4 coupled with ab cable crunches (95 lbs) then prone bicycles 20 of each...yowza and close grip bent over single arm rows targeting rear delts 20 x 12 x 3

Seated overhead press with Smith Machine...just because...

20 lbs added...4 sets of 20. Thought I was done then I looked at my workout & forgot cable front raises...crap!

20 x 10 x 4...DONE!

Today!

SO I so just crapped out & ate 1/2 a pop tart...dammit! I also ate my egg whites, ground turkey & oatmeal...but, CRAP! WHY?? Ok...so no carbs at lunch. So, my former trainer & super awesome kick ass fitness man, Dan G gave me this carb cycling protocol over a year ago...WOW! When i hit a plateau I would do this and it worked. First time I did it for 3/4 weeks I dropped 5 lbs...after that it was more like 2/3 but it still works...soo...my point of all of this??? I am doing this yet again!

"Workout days... carbs for 3 meals (30-50g per meal)
off days... carbs for breakfast only (30-50g for entire day)
every 4th workout... carbs for 3 meals as you would for work out days but for dinner eat whatever you want" Dan G. (dont want to steal anyones shit, ya kno?)

So yesterday I stayed with in the protocol. My carbs were blueberries, 1 medium banana & oatmeal. I NEED to start getting the fruit out. It makes me sticky. Ill most likely knock off the fruit starting today-no time like the present!

Food Plan for Today..

Meal 1 7:30am: 1/2 cup oatmeal, 4 oz ground turkey, 1/2 cup egg whites....o...and that God awful 1/2 pop tart

Meal 2 11am ( I have to wait so long because I cannot eat right before working out...I get indigestion and am burping the whole time...ewwww:( : 1 scoop WPP shake right after workout

Meal 3 12:30/1:00PM: 2 cups salad greens, 5 oz ground turkey, 1 cup carrots & 1 T hummus

Meal 4 3:30PM: Rice cake w/pnut butter & 1/2 cup egg white

Meal 5 6:30/7PM:(I have to wait.I have a client at 5 and wont be home til 6:30/7) 3 oz pot roast (yes...i did write pot roast) 2 cups roasted asparagus-using PAM & Mrs Dash only

Workout today...SHOULDERS! WAHOOOOOOOOOO!