tag:blogger.com,1999:blog-74894092908610536752024-02-20T07:53:56.753-08:00DrivenKatyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-7489409290861053675.post-91916977231253320822013-05-30T02:45:00.000-07:002013-05-30T02:45:10.987-07:00Progress...um...not so muchso my weight & bf% have stayed the same. Why you ask? Cause I've fallen off the wagon for a bit. Sick kids always throw a wrench in the plans. But there is no place I'd rather be than snuggling with one of them...even with coughing in my face, green boogies, pink eye and all that stuff.<br />
However, everyone seems well and I am back on.<br />
fingers crossed...will blog again soon..<br />
10/19/13Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-20128386430629147162013-05-12T12:23:00.001-07:002013-05-12T12:23:31.747-07:00Sweet potato addendum!totally forgot to add 4 oz sweet taters to an AM & PM meal!Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-36256808998625748462013-05-12T12:08:00.000-07:002013-05-12T12:08:23.695-07:00MOTHERS DAY...D DAY! 21 weeks out....sample meal planSo...today is the LAST day of almost daily fancy starbux...at least except for my 1x/week "treat". My LAST MEAL will be Outback Steakhouse. with baked potato and every bit of crap that it comes with it. Tomorrow starts competition diet...1800 cals/day. I will have a piece of fruit to start but then pull out all fruit & dairy 10 weeks out. One cheat meal a week. One cheat "alcohol" a week...then ALL cheats gone at 12 weeks out. ALL CHEATS. July 28. From then on ALL cheats gone.<br />
<br />
SAMPLE DAILY MEAL PLAN:<br />
<br />
5am Banana, 1 cup steamed veggies & 3/4 cup egg white w/1/2 avocado, coffee w/sugar free creamer (home brewed)<br />
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8am 3/4 cup oatmeal & 4 oz chicken<br />
<br />
11am protein shake (30g protein, 3 carbs) & finish uneaten oatmeal<br />
<br />
2PM 2 cups salad greens or 2 cups steamed asparagus, 4 oz chicken breast, 1/2 avocado, balsamic vinegar, 1/2 cup frozen bluberries<br />
<br />
5PM 4 oz salmon, 2 cups steamed veggies<br />
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8PM (pre bedtime) 1/2 cup egg whites, 1 cup raw veggies, decaf green tea<br />
<br />
Workouts are going to be short & sweet. All I have time for. 30-45 min HIIT cardio 5 days a week. 5 days a week lifting HEAVY for the next 14 weeks. By 8 weeks out I will most likely be attempting to maintain the muscle mass I have built & just burning off excess adipose. and attempting to work & be there for the kids without being extraordinarily wiped out!<br />
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Id love feedback & insights from ANYONE who is reading this. Thank you!<br />
<br />
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<br />Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-90087489267768327632013-05-06T16:45:00.003-07:002013-05-06T16:45:42.970-07:0010.19.13<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">So, I am thinking this will be the competition I train for. Already has my kick butt training partner ready. Did chest today and 45 mins cardio. Burned a pathetic total (with Polar HR monitor) 620 cals. Starting next week to wean myself of my beloved Starbucks. Dammit. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Chest workout:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Smith Machine....</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Flat bench</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">12,10,8,6 reps</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">25,25,25,30 pounds either side</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Incline Chest Press </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">12,10,8,6 reps</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">20,20,20,25 lbs either side</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">DB Flyes</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">12,10,8,6reps</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">25,25,25,30lbs</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Dips</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">4 sets x 5 reps</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">DB pullovers</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">25 lbs x 3 sets x 15 reps</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Today 5/6/13</span></u><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Starting weight: 150</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">BF: 21% (ew)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Goal by 10/19/13</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Competition Weight:132-135</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">BF:12%</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Drop 1/2% a week for 18 weeks (takes me to mid/end of sept)= 9-10% bf loss which is what I need. This is lofty but doable. I get too stringbeany if my bf goes lower. Looks gross. Too cut up. Onward!!!!!!!!!</span><br />
<br />Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-12365788632858410822013-05-05T07:08:00.001-07:002013-05-05T07:08:21.732-07:00Am I crazy?Yep. Think I am going to do it again....was thinking this morning that the last thing I think I can possibly do may just be the first thing I need to accomplish! Past two years have been a roller coaster. Finding my inner competitor again. Need to go badass.Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-68118817510444817842011-05-02T12:10:00.000-07:002011-05-02T12:16:22.369-07:00Natural North America 4/30/2011 what a bust:(<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtDhpCqScDhYiIivzomYxU7zwt_mXLzBqLaZA9iZYOmMIKBPPF2vbUcPyHpnlODqPh7_FXfrLALv0w-O7-w87OqZ3lKxqln3atdC173Gh5eyOjos4YatROJaSsWaNWrWk4Uc4gkUC3hoZ6/s1600/P1020416.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtDhpCqScDhYiIivzomYxU7zwt_mXLzBqLaZA9iZYOmMIKBPPF2vbUcPyHpnlODqPh7_FXfrLALv0w-O7-w87OqZ3lKxqln3atdC173Gh5eyOjos4YatROJaSsWaNWrWk4Uc4gkUC3hoZ6/s200/P1020416.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602199467897597826" /></a>Ok so these pics are from my 2nd competition last week. Kinda sucked. I didnt place in 2 of the three categories I entered but I did get 4th place Open Tall.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkImyn8DXJ3REOjCsBet1VYfRocKgGK6gJQskrxLlcfbgNgkEuon1yxMnynF6xdV1rZtYF8a-Qwbrje0NMdS23BaPFvYv_TGUIbg2aJeDC4JnkrU3oW2l1VAbmBetFhpSdJlBnMee46htK/s1600/P1020441.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkImyn8DXJ3REOjCsBet1VYfRocKgGK6gJQskrxLlcfbgNgkEuon1yxMnynF6xdV1rZtYF8a-Qwbrje0NMdS23BaPFvYv_TGUIbg2aJeDC4JnkrU3oW2l1VAbmBetFhpSdJlBnMee46htK/s200/P1020441.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602199348446856786" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKm1opdBzs5KNH8RW5kzhUYR44IjxlrVOC4HhW04sa3kD6-o6HnwQQqS6BK7pgwMIl0zmMzkLAYxSr8ZC_4DEHWhcfyvW3zG58eY5gaf5b7tq8zgM84u7y4DxZ_9A5rC09ZhjQfCnZ1vH/s1600/P1020428.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKm1opdBzs5KNH8RW5kzhUYR44IjxlrVOC4HhW04sa3kD6-o6HnwQQqS6BK7pgwMIl0zmMzkLAYxSr8ZC_4DEHWhcfyvW3zG58eY5gaf5b7tq8zgM84u7y4DxZ_9A5rC09ZhjQfCnZ1vH/s200/P1020428.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602199134186755298" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1v1jPSEAKK1hoPZXsNlklAuIysunZqk8fkVVtgSOy45KnNGTbcz_q2OBwSgSPjua_ToV3n8WGvALag4jdpH3PbO-rcolCyyMSdWF38j9HdmJeizm0-NuzXlRmO1jBWiWUY2proB_laiZw/s1600/P1020430.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1v1jPSEAKK1hoPZXsNlklAuIysunZqk8fkVVtgSOy45KnNGTbcz_q2OBwSgSPjua_ToV3n8WGvALag4jdpH3PbO-rcolCyyMSdWF38j9HdmJeizm0-NuzXlRmO1jBWiWUY2proB_laiZw/s200/P1020430.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602198910681417842" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZWsD0spQ57Dj8xpD8BZ4QqIhpTvSKSWhdvVtuJwl41VIOW-zrfBlUFjgIrBk94A3C-smOJE31jqpMydyVar7n2pytrSnjfWWymnZnRxeo_VB8iQiOrdxNzc3oTDJSpMOnslRy5iUn50gX/s1600/P1020415.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZWsD0spQ57Dj8xpD8BZ4QqIhpTvSKSWhdvVtuJwl41VIOW-zrfBlUFjgIrBk94A3C-smOJE31jqpMydyVar7n2pytrSnjfWWymnZnRxeo_VB8iQiOrdxNzc3oTDJSpMOnslRy5iUn50gX/s200/P1020415.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5602198757475411298" /></a>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com5tag:blogger.com,1999:blog-7489409290861053675.post-18102200871535637782011-04-17T03:29:00.000-07:002011-04-17T03:41:30.560-07:00Saturday Workouts, glam & all that good stuff!So doing a figure competition does require that you spend a little$$$. Myy suit was about $200 paid last year. Wearing the same one three shows in a row...oy...shoes $50. Not so bad...but then...<div>Airbrush tan + hi def makeup 145 x 2=$290. That said, I could walk into MAC cosmetics and buy the same make up that i will never use for about the same thing..foundation,powder, blush, eys, cheeks & lips...again $$$. Then registration fees all within the 50-90 dollar range...oh and dont forget to become a member of each organization. Already a member of OCB but needed to join INBF & NPC. Set me back another $150. Yes...it adds up! Maybe thats why I am doing 3 in a row? Getting my moneys worth? Hmmm...</div><div><br /></div><div>IF I do ok (meaning I place) I will be getting another suit to compete in. My poor red suit is probably going to shrivel up after May 7!!! Im going to go with blue...I love it and it looks pretty good...</div><div><br /></div><div>This week is peak week...I will be on a kooky carb cycle starting tomorrow...low low carbs then pump them back up to liveable levels Thursday morning-hahaha!!! That said, I am lucky in a way...my metabolism has revved up since Ive gained lean muscle mass & burns thru what I eat so I dont have to go super super low...One thing I cant do this week is eat the dry oatmeal. Can u say all stopped up? EWWWWWWW...TMI, I kno....but it happens. And, I intentionally didnt buy anymore PB2...it is an addiction that will have to wait:)</div><div><br /></div><div>Arms & Cardio today if time...but it would be ok to have an off day, too...</div><div><br /></div><div><br /></div><div>Yesterdays workout was legs, butt & abs..went like this!</div><div>1.)20 box jumps ss w/15 low squats with 45 lb barbell 30 secs rest x 4 rounds</div><div>2.)Smith Sumo squats w/40lbs x 20 ss w/KB swings 4 rounds</div><div>3.) Twisting Walking lunges w/14lb med ball x 25 ss w/wall balls x 3 rounds</div><div>4.) Exercise ball hamstring (supine) curls x 20 ss/w band glute extensions x 3 rounds</div><div>40 TRX atomic push ups</div><div>30 TRX Pikes</div><div>Finished with 7 sets of machine hamstring surls lighter weight with my back arched somewhat...seems to hit that crappy glute ham tie in nicely! I dont look down whan I do them I sort of do the cobra position and hold onto the arm rest...not teh handles. Prob look like a freak doing in but...WHO CARES??????? HA!</div><div> Then stretch for 5 mins...felt great!</div><div>Circus with Mags, diner with the fam then early bedtime...was soooo looking forward to it:)</div><div><br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com2tag:blogger.com,1999:blog-7489409290861053675.post-24020991643866350442011-04-16T04:18:00.000-07:002011-04-16T04:21:32.430-07:00A week away!!!!!!!Im excited for the first comp! Circuit style workout planned for today with focus on shoulders, abs & butt! Going on about 4 hours sleep & headed to the circus at 330...you cant ur butt Ill be asleep by8PM fo sho!<div><br /></div><div>Butterflies for some reasonthis am...</div><div><br /></div><div>PHOTO SHOOT...</div><div>yes, I am doing one. Bought a few cute sport bra tops & super short shorts, have a bikini but need more outfits. Hopefully Golds will "lend" me some gear to wear in a few shots..thats where the magic happens, baby!</div><div><br /></div><div>Have a great day everyone!!!!!!!!!!!!!!!!!!!!!!!!!!!!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-54528470375289111662011-04-13T05:42:00.000-07:002011-04-13T05:49:25.100-07:00April 13...10 days...WTF am I doing???So this morning...weight around 138..eh...not sure why but I cant do much more now!<div>Posing from 5-545 with Mindy who came in halfway thru & practiced her walk a bit! She is super cute, super fit & is doing a bikini competition in June. She will be sooooo ready:) The poor guy who was in the yoga studio where I practice must think I am nuts. I come in, put on my 5 inch heels then take off my shirt & strut around like a bemuscled peacock in a bikini top & bike shorts. That or he walked away a happy man for the day...ewwww...grosss....just threw up a little in my mouth. </div><div>Eats & beats...last day of low carbing....but will be superlow...like below 50g...</div><div>So far..</div><div>Egg whites + 1 egg, 1/4 cup dry oatmeal</div><div>Protein powder shake (low carb...I think about 3 gs)</div><div>Tilapia + 2 cups steamed asparagus</div><div>15 almonds, 1/2 cup egg whites, 1 cup raw red peppers</div><div>Protein pancake, 2 cups steamed broccoli</div><div>3 oz tilapia</div><div><br /></div><div>Workout:</div><div>Cardio HIIT on treadmill</div><div>Weights: Legs! 100's...lunges, squats, deadlifts (stiff legged), box jumps, skaters...oy....then I hope to do some TRX abs...might be dead tho...</div><div><br /></div><div>Happy day!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-16983999925698411572011-04-12T13:58:00.001-07:002011-04-12T14:09:41.612-07:006 days & no posts!So I just posted pics. Tho they dont give any good idea of my muscle definition Im happy with the leaness. I went home & ate carbs then bloated up like a pig...ew..........<div>My workouts have been much higher reps...tho today was shoulders & arms & I could do 25lb dbs for 4 sets of 12 for overhead press....YAY! Again, most things are circuits & Im trying to carb deplete until tomorrow night when I will carb up & see how things are looking!</div><div>Food today:</div><div>B'fast (8AM)-Large iced black eye coffee w/splenda from Sbux & 1 & 1/2 scoop Max pro protein (approx 30g protein) powder w/2 T PB2 dry peanut butter & 1/4 cup DRY oatmeal blended in . YUMMY!</div><div>Post workout (noon)-2 cups salad greens, 1/2 cup green peppes & 4oz grilled chicken (30g protein approx)</div><div>Snack 1 (3:00PM)-5oz tilapia (35 g protein approx)& 2 cups steamed asparagus, 1/4cup dru oatmeal mixed into 2 T OB2...O...I have an addiction!!!!</div><div>Snack: 5PM (I WAS STARVING!) Protein powder shake (max pro 30 g protein approx)</div><div>Dinner-2 cups steamed asparagus + 6 oz tilapia (40g protein roughly)</div><div>Snack-1/2 cup egg white (13 g protein approx)</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-58486434935949892402011-04-12T13:46:00.000-07:002011-04-12T13:57:56.423-07:00Pics from about a week ago.....<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_lT1aMZ-PDgE2T5NoWBExDRA7u-OHJ8b2bb0JyajV-FIZL2A2wv_mKvq4ZqR9pOw9HdKAV8rtyx_Aaf7OcYo2RLRPt8P7Qy4U1B5HNvM6P2sBmvWYtYlVQ6NEae0LjDi0fu3TCwVWsEE/s1600/IMG_0300.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 149px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_lT1aMZ-PDgE2T5NoWBExDRA7u-OHJ8b2bb0JyajV-FIZL2A2wv_mKvq4ZqR9pOw9HdKAV8rtyx_Aaf7OcYo2RLRPt8P7Qy4U1B5HNvM6P2sBmvWYtYlVQ6NEae0LjDi0fu3TCwVWsEE/s200/IMG_0300.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5594804089216422770" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhzaRmMuDx_tSegLxCBevWVpODiTBm6iX9p6hoO2qb6hZWtCe_YbiJnoQHReB78P67e510ndSxP6yI8Rg_WNdj_631pdymzOxmgq3mPY7LpVAG3AgoTmL53kohowmncnUqN-1cyeskVjXv/s1600/IMG_0302.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 160px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhzaRmMuDx_tSegLxCBevWVpODiTBm6iX9p6hoO2qb6hZWtCe_YbiJnoQHReB78P67e510ndSxP6yI8Rg_WNdj_631pdymzOxmgq3mPY7LpVAG3AgoTmL53kohowmncnUqN-1cyeskVjXv/s200/IMG_0302.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5594803823251145938" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirSI7kIEyiNPSFw2x40jTGvM95fXCjuiUvduNqyrWt-MfXbUMDJpFzxxwlde9pLHu-4gc17bbJaLVbG4ROf9XWq4ga9Uf-ZVSJiaG-6_wVM_TTyCJBBIVAjgOcJ6C_33G_jsrGqese6Wpx/s1600/IMG_0303.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 148px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirSI7kIEyiNPSFw2x40jTGvM95fXCjuiUvduNqyrWt-MfXbUMDJpFzxxwlde9pLHu-4gc17bbJaLVbG4ROf9XWq4ga9Uf-ZVSJiaG-6_wVM_TTyCJBBIVAjgOcJ6C_33G_jsrGqese6Wpx/s200/IMG_0303.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5594803585773766066" /></a><br /><span class="Apple-style-span" style="font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:100%;"><span class="Apple-style-span" style=" line-height: 14px;font-size:11px;"><br /></span></span>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com3tag:blogger.com,1999:blog-7489409290861053675.post-69387425704674224282011-04-06T04:45:00.000-07:002011-04-06T04:46:18.835-07:00GOAL WEIGHT!!!!!!!!!!!!!!!!!!!!135 ladies & gents, 135!!!!!!!!!! PHEW! Now that I know I can get there & carry a fair amount of muscle...so happy:) <div>Switch to fish & egg whites only might have been the game changer!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com4tag:blogger.com,1999:blog-7489409290861053675.post-63802438868362691782011-04-05T09:16:00.000-07:002011-04-05T09:54:56.080-07:00ARGH!So have I mentioned the gym has cut down the time my kids can be in the childcare from 2 hrs to 90 mins!!!??? UGH! Completely cuts me off! I am trying to beatmyslef down by supersetting exercises. Today I did chest & shoulders...had wanted to do abs but no good...heres how the workouts went..<div><br /></div><div>Cardio 45 mins @ 5:10am-6ish...had to shower & leabe the gym by 630am kirk getting on a plane for Chicago...</div><div>10 min run at 7.2 mph</div><div>Cardio circuit (plyos, medicine ball wallballs, lateral tubes squat walking, jumping rope, etc...that kinda stuff) for 17 minutes</div><div>Finished off with 10 mins uphill walk at 3.8 mph at 10% (no holding on dammit!)</div><div><br /></div><div>Then back at 9:30 for weights: shoulders & chest</div><div>Incline chest press w/25 x 12 ss with OH DB shoulder press (started with 20's...did drop sets down to 15's by 4th set)</div><div>Incline chest w/barbell (45lbs) added 10 lbs ss w/incline (lying on side)db lateral shoulder raises w/10s ...4 sets</div><div>1/4 lateral raises (20lb dbs) x 20 reps ss w/bodyweight dips 10,10,8,10</div><div>Chest flye machine FST 7-55,55,55,55,40,40,40...all 10-12 reps (30 secs rest MAX)</div><div>Military BB OH press w/10lbs only 3 x 10</div><div>SMith military FST 7 40,40,30,30,30,30,20 10-12 reps (30 secs rest max)</div><div>Cable face pulls w/45lbs x 10 x 4</div><div><br /></div><div>Done...times up! UGH! No freaking abs, no triceps...UGH UGH UGH!!!! </div><div>Food:</div><div>Protein pancake + 1/2 cup oatmeal (with water this time)</div><div>3 oz tilapia</div><div>Low carb Protein shake w/2 T PB2 added in-yummy!!!!</div><div>4 oz tilapia + 2 cups steamed asparagus + 3 oz sweet potato</div><div><br /></div><div><br /></div><div>Id also like to make several statements...people, PLEASE review gym rules of etiquette...it is neither polite nor appreciated to a.) stare me down intimidatingly so Ill move on to another activity b.) hand me my personal belongings before I even get off the damn machine c.) reserve equipment for a "friend" for 10 minutes while it sits there idly unused d.) take a weight plate (10 lb one at that! There are freaking plenty of those) Off of MY equipment in the middle of my stinking sets while I am sitting at said equipment!!! WTH??? PEOPLE LOST THEIR MINDS TODAY! ok...enough with my rant...</div><div>Food:</div><div>protein pancake + 1/2 cup oatmeal with water</div><div>preworkout 3 oz tilapia</div><div>Postworkout:</div><div><br /></div><div><br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-15139448639997840952011-04-04T11:01:00.000-07:002011-04-04T11:15:50.664-07:00CRUNCHTIMECRUNCHTIME!!!OY VEY! Yes ladies and gents its crunch time. Diet goes to mostly fish and fish and egg whites and egg whites ( a little ground turkey, too) & 1 scoop chocolate low carb protein powder....along with the tons of veggies & oatmeal. Celebratory coke zero as I finished my first gallon of water about 30 minutes ago!!! Need to drop about 3 lbs and tighten up! <div><br /></div><div>Cardio is on the rise. This didnt happen last year...I just leaned out super fast. This time my legs are holding on to all they can so I have to outsmart them. Started circuits. Many thanks to a trainer at the gym who I pestered for advice. </div><div><br /></div><div>Heres how today went...and I only had 90 minutes! (Did 40min cardio sprint intervals at 5AM, tho) . Focus was on back, tho...</div><div><br /></div><div>First circuit x 3</div><div>Bent over barbell rows 12 (I think I only added 20 lbs)</div><div>DB Plank rows 12 (with 15 lb dbs)</div><div>KB swings 25</div><div><br /></div><div>Circuit 2 x 3</div><div>Standard deadlifts with 50 lbs added only (usually can add 90...not today so much) x 10</div><div>SUMO squats holding 30lb db x 15</div><div>BB lunges with 45 bar only x 12 reps per set</div><div><br /></div><div>Circuit 3 x 3</div><div>BOSU over the tops</div><div>Single arm Db rows w/30lb DB</div><div>STep ups w/20lb dbs</div><div><br /></div><div>Circuit 4 x 6 sets</div><div>T bar rows 25, 25, 20, 20, 20, 15</div><div>Low jump squats x 30 sec rounds x 3</div><div>Low squats 25 x 3</div><div><br /></div><div>Circuit 5</div><div>Lat Pull Down x 5 sets</div><div>BOSU single leg glute raise x 15 x 3</div><div>On black side BOSU Stiff legged deadlifts 2 sets w/20 lb dbs, 2 sets w/15 lb dbs</div><div><br /></div><div>Back flye machine to finish myself off...4 sets SUPERSLOW & CONTROLLED @ 55 lbs then I realized my time was up & I had to haul ass outta there & get the kids otherwise theyd be calling my name over the gym PA system! YIKES! </div><div><br /></div><div>Food looks like this now:</div><div>breakfast still the same only with dry oatmeal</div><div>15 almonds</div><div><br /></div><div>3/4 cup egg whites, 1/4 cup dry oatmeal, 2 T PB2 peanut butter w/4 celery stalks, 1/2 cup raw cucumners & 1 cup steamed green beans</div><div><br /></div><div>Snack:4oz tilapia & 1 cup raw red peppers, 1 T PB2 & 1 no sodium rice cake</div><div><br /></div><div>Snack at 4:30 should be 3 oz tilapia, 2 cups steamed asparagus </div><div><br /></div><div>Dinner: 5 oz lean ground turkey + green veggies</div><div><br /></div><div>before bedtime...1/2 scoop max pro protein powder + steamed broccoli</div><div><br /></div><div><br /><div><br /></div><div><br /></div></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com2tag:blogger.com,1999:blog-7489409290861053675.post-88357845349216684072011-04-03T04:55:00.000-07:002011-04-03T04:59:56.763-07:00just under three weeks...HOLY CRAP!So...I think Im ready...legs need to lean out just a little but I cant do much more with whats left! 139 lbs. Its just gonna stay that way!<span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><br /></span><div><br /></div><div>Seems Im able to blog about twice a week and thats it!!! Sick kids, traveling hubby & crazy life have prevented me from blogging!!!!</div><div><br /></div><div><br /></div><div>My workouts are getting more intense but witha little lower weight. I just cant manage it right now! Higher reps...lots sets per body part and more circuit style workouts. Im actually cutting back on steady state cardio more than 30 mins a few times a week! Thats good cause my husband will be gone ALL THIS WEEK so my workouts are going to be circuit based, supersetted & INTENSE!!!</div><div><br /></div><div>Food is right at 1700 cals total...prob drop to 1500 within next week...then comes cutting week...oy vey. Ill cross that bridge when I get there!!!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com2tag:blogger.com,1999:blog-7489409290861053675.post-39879554983717006312011-04-03T03:32:00.000-07:002011-04-03T03:36:03.781-07:00The Proof!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7IICcq0HusZO_BUzePCLy4YGfzEs5RcgpfEKejgZTnQAUfNl3Z2G7UTRhzv8UAGTqKxc_O4lN5VURvUMSDzfyf1sNHrEcNH9-6V4oQ1JuoCAQ0R_oRCfidm6T4GwOpKZbFtDeYd_p-oFm/s1600/P1020107.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt4zIq85YsIexJ4kLvtO9OH11TPN_IJHv7eBv9_fA1KWUKVTViAIcL4CYyBHTfho0c1GZ82CQP5gnbw2aLVqOvSRNHzXCXB9L40YSLKEsZHvRgXUwHmLJLjVoUpODqgPgyUWU9ev9Y6RQv/s1600/IMG_0020.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 163px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt4zIq85YsIexJ4kLvtO9OH11TPN_IJHv7eBv9_fA1KWUKVTViAIcL4CYyBHTfho0c1GZ82CQP5gnbw2aLVqOvSRNHzXCXB9L40YSLKEsZHvRgXUwHmLJLjVoUpODqgPgyUWU9ev9Y6RQv/s200/IMG_0020.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5591303733718899570" /></a><br /><br /><br /><br /><br />THIS PICTURE! September 2007. Maggies baptism. Tons of people at my house to celebrate my tough little girlie. I fit in nothing. I cried because I looked like everything was a tent. Really, I just wanted to wear sweatpants & a t-shirt & be done with it. As tho u had no idea...Im in the middle between my adorable sis in law & my mom...A reminder of 185 lbs. I am about two weeks away from a cancer diagnosis in this picture, 45 lbs heavier than I am now, 5 months postpartum with Maggie, still nursing OBVIOUSLY (or pumping every two hours!!!...due to Treacher Collins Syndrome/small jaw she couldnt ever really latch), achy, bloated, exhausted & size 14. I could barely comprehend what was happening that day my brain was so fuzzy. I felt like a cement block in my body & mind. I promise. Its me....<br /><br /><div><span class="Apple-style-span" style="color: rgb(0, 0, 238); -webkit-text-decorations-in-effect: underline; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7IICcq0HusZO_BUzePCLy4YGfzEs5RcgpfEKejgZTnQAUfNl3Z2G7UTRhzv8UAGTqKxc_O4lN5VURvUMSDzfyf1sNHrEcNH9-6V4oQ1JuoCAQ0R_oRCfidm6T4GwOpKZbFtDeYd_p-oFm/s200/P1020107.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5591304042755807906" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 198px; height: 200px; " /></span></div><div><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline; "></span><span class="Apple-style-span" style="color:#0000EE;"><br /></span><br />forward to Jan/Feb 2011. Heres me again! Cancer free since 2008! Thyroid meds in check & working! Dropped 40 lbs. working hard in the gym & eating right at home. Honestly, its the me that feels better. My body doesnt hurt. I can carry on a conversation without feeling like my brain is imploding. Im a better friend. I have stamina. I dont get exhausted going up stairs. You can see my eyeballs cause my face isnt bloated. My boobs went from like an E to a B (actually, that kinda stunk). I can pick up Maggie, chase Ben, build sandcastles, play soccer, run 10 miles if I want to...all without getting exhausted & fatigued. I PROMISE. IF I CAN DO THIS ANYONE CAN. And, I promise, you'll just feel better. You can do anything:)<br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com3tag:blogger.com,1999:blog-7489409290861053675.post-34298124001084422772011-03-28T13:10:00.000-07:002011-03-28T13:16:36.283-07:00WTH? 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!!!<div><br /></div><div>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.</div><div><br /></div><div>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!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-86879811466495371532011-03-28T05:38:00.001-07:002011-03-28T05:42:56.831-07:00Monday, MondayOne sick kid and the other semi-recovered. Thank goodness for sitters/friends otherwise my chest & triceps workout would go down the pooper.<div><br /></div><div>Strange thing...my weight is 143 today. Not freaking...just not so sure where it came from...maybe hormonal...joy!</div><div><br /></div><div>Morning cardio looked like this:</div><div>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:)</div><div><br /></div><div>Chest & tris SHOULD look like thig:</div><div>Bench-heavy as possible</div><div>Cable flyes</div><div>Incline Bench</div><div>Machine flyes (FST-7)</div><div>Decling push ups to finish off</div><div><br /></div><div>Bench dips with feet evelvated, skullcrushers, cable overhead tri extensions</div><div><br /></div><div>ABS:</div><div>Cable curls & medicine ball behind the head tosses</div><div><br /></div><div>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!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com2tag:blogger.com,1999:blog-7489409290861053675.post-4408737440026538422011-03-26T10:53:00.000-07:002011-03-26T11:05:58.314-07:00COUNTDOWN!!! 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:( <div><br /></div><div>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!</div><div><br /></div><div>Heres my eating as of right now...about 1700 cals...varys day to day but sticks around there..</div><div>Large Iced Black eye coffee w/splenda from Starbux at 5am...(about 3-4 days a week)</div><div>Breakfast (postam cardio) 1/2 cup oatmeal, 12 raw almonds, 3/4 cup egg whites, 2 oz ground turkey</div><div>Snack: 1/2 cup raw red peppers & 4 oz lean meat (whatever I have on hand)</div><div>Lunch: 3/4 cup oatmeal (ah ha!), 2 cups steamed veggies & 5-6ox lean meat</div><div>Snack: 1 cup veggies (usually raw asparagus), 1 cup coffee w/SF powdered sweetner (yes, I kno artificial but I need the caffeine)</div><div>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..</div><div>Bedtime snack...Ive been slacking...exhaustion prevents this from happening...</div><div><br /></div><div>Workouts look like this:</div><div>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.</div><div>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:</div><div>Mon:45 mins am Cardio, Pilates & Chest </div><div>Tues:Shoulders & triceps</div><div>Weds:Legs & abs</div><div>Thur:45 mins am cardio, Body Attack, then Back & butt</div><div>Friday:Arms, abs</div><div>Saturday:90 minutes cardio -took Body Combat today...superfun!!</div><div>Sunday-yoga & 45 mins steady state cardio...</div><div><br /></div><div>Some days I am getting in a third workout...just cause:) I am addicted!</div><div><br /></div><div>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!!!</div><div><br /></div><div>Id love any tips/tricks/insights on my "schedule" of food & workouts...AND I will post pics later tonight!</div><div>Have a great day!!!!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-88661819230256770952011-03-10T06:05:00.000-08:002011-03-10T06:08:23.701-08:00PLease check thi sout...http://theshawnfeltycancerfund.org/Shawn_s_Story.php<div><br /></div><div>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...</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com4tag:blogger.com,1999:blog-7489409290861053675.post-83691237572761182272011-03-09T15:00:00.000-08:002011-03-09T15:23:38.841-08:00Sick 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....<div><br /></div><div>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...</div><div><br /></div><div>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...</div><div><br /></div><div>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:(</div><div><br /></div><div>But...I did get my leg workout in!!!! And abs, too! </div><div>Here it is:</div><div>SQUATS:</div><div>95 x 12 x 2</div><div>115 x 10 x 2</div><div>135 x 8 x 3</div><div><br /></div><div>Leg Press:</div><div>90 x 15 x 4</div><div><br /></div><div>Smith static lunges:(did BW lateral/curtsy lunges in between sets 10 x 5)</div><div>20 x 12 x 5</div><div><br /></div><div>Stiff legged Deads:</div><div>95 x 12 x 2</div><div>115 x 10 x 3</div><div><br /></div><div>Curtsy Lunges w/BB:</div><div>Bar (45lbs) 12 x 3</div><div><br /></div><div>Quad extensions:</div><div>70 x 10 x 3</div><div>60 x 10 x 2</div><div><br /></div><div>Hamstring ball curls:</div><div>20 x 3</div><div><br /></div><div>Hamstring machine curls:</div><div>70 x 10 x 4</div><div><br /></div><div>Abs:</div><div>Ball tuck crunches 3 x 12</div><div><br /></div><div>Incline (on bench) oblique 10 lb medicine twists: 15 x 3</div><div><br /></div><div>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.......</div><div><br /></div><div>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.......</div><div><br /></div><div><br /></div><div><br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com2tag:blogger.com,1999:blog-7489409290861053675.post-88413070096825254552011-03-07T11:36:00.001-08:002011-03-07T11:53:31.453-08:00Wondertwin 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!)<div><br /></div><div>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.</div><div><br /></div><div>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. </div><div><br /></div><div>Eats & Beats...</div><div>5:25-6:20 am</div><div>Cardio 55 mins-(apparently having cardio ADD)</div><div>15 elliptical</div><div>20 treadmill at between 6-30% incline no slower than 3.8 mph</div><div>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)</div><div><br /></div><div>Meal 1 7:15am:3/4 c. egg whites, 1/2 cup oatmeal w/15 almonds</div><div>(I sincerely cannot eat before working out and today was no different!)</div><div>W/O:Chest & SHoulders..9:30</div><div>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)</div><div>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)</div><div>Incline DB Flyes: 25 x 12 x 4 (compound w/donkey kicks 20 x 3)</div><div>Machine Flyes: 55 x 10 x 3, 70 x 8 x 3</div><div>Cable Flyes:(just because) 7 sets @ 35 lbs ouch.</div><div><br /></div><div>Triceps:</div><div>Bench dips 12 x 4</div><div>Skullcrushers-30lb bb x 12 x 4 (hip thrusters on bench 15 x 3)</div><div>Cable pulldowns-40 x 12 x 4 (compound with cable crunches 90 x 20 x 2, 100 x 20 x 1)</div><div><br /></div><div>Meal 2 11:30:</div><div>1/2 cup oatmeal + 6 oz chicken + 2 cups steamed green beans + 2 cups salad greens (no...I do not smell nice at all...)</div><div><br /></div><div>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</div><div><br /></div><div>And Im planning on the following...</div><div>Meal 4 4:30PM: 3 oz chicken + 1/2 cup homemade sugar free granola w/crushed raw almonds.</div><div>recipe:</div><div>3 cups old fashioned oats</div><div>1 cup sugar free syrup</div><div>1 tsp cinnamon</div><div>1 T canola oil</div><div>1/2 cup crushed raw almonds</div><div><br /></div><div>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!</div><div><br /></div><div>Meal 5 6:00PM: Low carb protein shake (30g protein per serving/2 g carbs)</div><div><br /></div><div>Meal 6 8:00PM: 1/2 cup egg whites, 2 cups steamed asparagus</div><div><br /></div><div><br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-76616877350087839982011-03-06T07:10:00.000-08:002011-03-06T07:16:06.604-08:00Saturday & SundaySo, my weight is stable & not moving any. UG! Time to add in more cardio....<div><br /></div><div>Saturdays cardio looked like this...</div><div>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:) </div><div><br /></div><div>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. </div><div><br /></div><div>Im prepping my food for the week...8 chicken breasts marinating in ground ginger, pepper. YUM! </div><div><br /></div><div>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.</div><div><br /></div><div>Last thing...cramps stink. Just thought Id say that...</div><div><br /></div><div>happy day:)</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1tag:blogger.com,1999:blog-7489409290861053675.post-23283609394607809932011-03-06T06:45:00.000-08:002011-03-06T07:10:11.805-08:00Fridays & saturdays workoutsSo, 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....<div><br /></div><div>Cardio w/u on incline treadmill between 21-30% at 3.5-3.8 mph 7 minutes</div><div>OH DB Press: </div><div>warm up set w/20lbs x 15</div><div>25 x 10 x 4</div><div>30 x 8 x 1 (I was shocked but it felt awesome!)</div><div><br /></div><div>Seated db lateral raises compound with walking medicine ball (14lbs x 15) with a twist/ball bounds (x 12) with medicine ball</div><div>10 lbs x 12 x 4</div><div><br /></div><div>Military Press:</div><div>bar x 12 x 1</div><div>bar + 10 x 10 x 3</div><div>bar + 15 x 10 x 3</div><div><br /></div><div>Front plate raises compound with donkey kicks 15 x 3 & low (rear almost touching the floor) bodyweight squats 25 x 3</div><div>25 x 10 x 4</div><div><br /></div><div>Abs triset:</div><div>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!</div><div><br /></div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com0tag:blogger.com,1999:blog-7489409290861053675.post-12804482187842355942011-03-04T11:43:00.000-08:002011-03-04T11:50:05.754-08:00Thursday 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...<div><br /></div><div>Plank rows:</div><div>15 x 12 x 4...with bent over one arm DB rows 25 x 10 x 4</div><div><br /></div><div>Lat Pull Downs:</div><div>50 x 10 x 3</div><div>60 x 8 x 2</div><div><br /></div><div>T-Bar rows:(slow controlled tempo...really feeling it!)</div><div>25 x 10 x 1</div><div>35 x 10 x 2</div><div>45 x 8 x 2</div><div><br /></div><div>Bent over BB rows:(underhand grip)</div><div>45 x 12 x 2</div><div>65 x 10 x 2</div><div><br /></div><div>Triceps:</div><div>Bench dips 12 x 4 superset with close grip chest press 30 x 12 x 4</div><div>Cable pull downs 40 x 15 x 5 (super slow & controlled)</div><div><br /></div><div>Hyperextensions:</div><div>20 x 3</div><div><br /></div><div>NO abs:( Got chatting and blew my time...dummy!</div>Katyhttp://www.blogger.com/profile/10721447684378269380noreply@blogger.com1