Bad ass in a weighted vest! hahaha!

So, I did butt today. I have no butt and looking at pics of myself vs. other competitiors in figure shows...I still have no butt. No jiggle or cottage cheese...just no butt. Plain & simple. Its a pan, really but...I think Ive noticed a little "lift" shall we say??? Ive been doing heavu deadlifts and LOTS of hamstring curls, walking lunges & deep squats in hopes that I might, one day, have 1/100th of J Lo's can. Silly pipe dreams...

SO what did I do today?? here goes...

5:15-6:15 Treadmill walking (I mean DREADmill) incline between 10-15 for 45 mins at 4.0-4.4 mph. Then, 15 mins steady state at 4.0 x 4.0.

7:00Am MEAL 1: 1/2 cup oatmeal with 1/2 cup frozen blueberries w/splenda on it, 3/4 cup egg whites ( did add a dash of salt), 3 ounces chicken breast.

Preworkout 9:00AM Meal"ish: 2: 1/2 Muscle Milk light ready made shake. Yuk. But, I forgot to eat another meal and had this in my gym smelly bag.

WORKOUT...glutes & biceps...

Stiff legged deadlifts-35x10x2, 45x10x1,45x10x8 (UGH! Could NOT get to ten)

Deep squats (w/Olympic bar-weighs 45lbs) 20lbs x 10 x 3, 25 x 10 x 1

Barbell lunges (w/same bar...less weight...my legs hurt at this point) 10 x 10x 3, 15 x 10 x 1

Lying Ball hamstring curl (lie down on your back get you calves/ankles on the ball and curl it in toward your body...ouch) 20 x 4 ss w/lying leg lifts w/5lbs x 20

Donkey Kicks 20 x 4

Then, because Im a sicko...I put on a 20lb weighted vest and did lateral step ups to balance to a curtsy...sets went like this 10, 9, 8, 7, 10, 9, 8 ,7, 6...then I almost fell because my legs were shakey. SUPER FREAKIN FUN! And, I feel like a bad ass when I wear the vest...Im just being honest. Oh and I superset them with bench push ups but because I di lost of chest yesterday I could only pull off the first 10, 9, 8 then my chest was SORE!!!

Then, cable glute kickbacks ss with seated cable preacher curls...I didnt write the damn weights down but I know the curls were no more than 30 lbs.

Barbell curls 30 x 10 x 4

Seated incline DB curls w/10s...superslow and controlled...especially at the top of the movement because I think maybe I cheat a little with the barbell. Again...nerd...not a cheater!

Then, I ran out of gas. Done. I didnt even shower. Ew. Smelly chick leaving the gym-thank goodness! The stank has left the building. P.U.

Meal 2 12 noon:1/2 muscle milk light, 6 oz chicken breasts, 5 oz sweet potato w/2 T ff plain greek yogurt with cinnamon & splenda on it, 2 cups steamed asparagus.

Planned meals....

Meal 3 2:30PM:(coming up soon) 3 oz chicken breast, coffee with sf creamer (ugh...wild horses couldnt drag me away from my beloved chemically enhanced creamer!...note the reference to an awesome song:)1 T natural peanut butter & 1/2 honey crisp apple sliced...to dip. I love to dip. I am a condiment girl.

If Maggie is still napping I might do some leg stuff on my brand new TRX. I am in love with it.

Meal 4 by 5:30PM: My husband is a little tired. I am needing a change from chick breasts. Im thinking chinese. NO. Not THAT kind of chinese...I eat "long life meal" thank yu veddymuch. No salt, MSG, added sugar. They just throw veggies & chicken in a steamer & steam it. Its not too bad. The kids & Kirk will eat some MSG laden feast of sauces & batter but not me. All good. Id feel like crap if I ate in anyways. And I lie. Maggie prefers her food "clean" hahaha! And...ben wont touch it with a 10 foot pole. he only likes the super healthy white rice! HA!

Meal 5 8PM: Egg whites & red peppers, hot ginger tea. YUM!

Oh. ALmost forgot...weight down to 143 this am...phew. Oh, that & my monthly bill has been charged and I am bloated. Sucks. Sorry TMI. I had to. If I seem unreasonably emotional in my blogs the next few days you will understand...

Saturday Plan...

CARDIO steady state 1 hour...most likely walking on the DREADMILL...

WAHOO! Go Weighted Vest Go!

Because I lift weights....

Ok...heres another PSA. I have to say it. Ladies say all the time,"I dont want to lift weights, I will get to big" Ba hum bug. Enough. I will dispute that fact until the day I die and I have the pictures to prove it is false. Complete junk. IF you want to change your body you HAVE TO lift weight. Have to. No ifs ands or butts. (like that...butts??haha)

I have always been around 140lbs & a size 8 when my body functioned properly (pre thyroid cancer wackin it out) & pre offspring. Post kids was between a 12-14 for a while. Then stuck around 10. Those were not the good ol' body days. Promise. I didnt have a muffin top. I had a 12 pack of muffins. It was uncomfortable, unattractive and hurt. I hated it. Fast forward...today January 6, 2011...

I am 145 but...My pants are between a size 4 & 6. If they are 6's I get a a booty pooch cause I have pan ass (flat butt...Im working on it tho..sue me...its my Irish). Otherwise, most pants fit me appropriately in the sz 4 range. Yes. No lie. I have the pics & the pants to prove all of it. And, there isnt camel toe either.

My really awesome (former...he has moved many miles away) trainer told me at the start of my journey in 2008,"Katy if you want to lose weight, change your diet. If you want to change your body lift weights." No lie. His name is Dan. He is very smart for being so young. Wise beyond his years. That and he doesnt bull$hit around.

I now have a shape to my body. It might not be the shape everyone appreciates. But, I do I do! Most of the time, I have a 4 pack...but I know I can create a six pack. I have had it. My arms & legs have definition. Cellulite is almost nonexistent. I can do all sorts of daily tasks with the kids and not get sore. I have no back problems. I no longer have knee problems. Why, you ask? Because I lift weights. enough. Im all done. thanks for reading.

Really? Just be nice.

So...I will blog the workout & eats but first a note from our sponsors. Please, if you see me daily and I take the time to make eye contact, smile, acknowledge your prescence and say "Hi.How are you" or something similar please...oh pretty please...just utter a "hi" or summon up a smile....even eye contact. IS it really that hard? Life is short. Be decent. Might not be so bad. I wont bite or punch you. Promise. This drives me nuts about people. Soooo not hard. OK...PSA done!

Workout today...(no am cardio...little person woke up & visited me at 3:30amish..)

CHEST!

Run 9 m/m on treadmill to warm up

Bench press:

10lbs x 10 x 2

15lbs x 10 x 2

ss w/bench push ups 4 x 10 (feet on bench...push up off the floor...guess thats a decline)

DB chest press w/30lb x 10 x 4

Incline DB press w/25 x 10 x 4 ss w/weighted (15lb dbs) rear lunges x 12 x 2

Incline Db Flyes 20 x 10 x 4 ss w/walking 16lb med ball twist lunges 12 x 1

Plain ol' Push Ups 10, 10, 10, 20 (thanks Irene!)

Cable chest flyes 4 plates x 10 x 1, 3 plates x 10 x 1, 2.5 plates x 2

Cable crunches @ 100 x 3 sets

Seated recline oblique twist 8lb med ball pass w/ Irene for 12

Ball planks to oblique twists 2 x 12, Ball toe touches 2 x 20

FOOD:

7 AM: 1/2 cup oatmeal + 6 oz chicken breast + coffee with sf creamer

nothing preworkout (and I could tell...boo hiss)

1130AM: 1/2 low car EAS bar, starbucks plain old grande coffee with 2 T half & half (I know I know...fat in fat out!)

12:45PM: 5 oz chicken breast, 1/2 cup oatmeal with 1/2 cup frozen blueberries, 2 cups brussle sprouts

-havent had the following meals but am planning on them)

2:45PM (about to eat): egg whites, 2 oz 75% reduced fat ched cheese, 2 cups salad w/balsamic vinegar-no oil

5:00PM:4 oz chicken breast, 2 cups salad, 1/2 cup froz blueberries with splenda

8:30: 1/4 cup egg whites

Off to superawesome clients tonight! She is incredibly inspiring and is more of the reason why I love being a PT!

Plan for tomorrow...

Cardio circuits including plyo tomorrow...early am 5:15-6:15

Glutes, arms & abs (isometric/plank abs)

Ratfarts Wednesday.

SO, Ben is sick with strep, I got a flu shot and am having some wacky side effects...I guess? i am NEVER sick anymore so I didnt really understand why I felt like crap this morning post flu shot. Called the docs office where I got the shot(my sons pediatrician...they already think Im a kook) and the nurse told me the low grade temp, crappy feeling I am having "could" be related to the flu shot. DANDY! Awesome! .....blahblahblah...Im irritable when I am ill.

.....The point Im trying to make is that I did NOT workout today-didnt do LEGS-my ultimate supremely awesomely wonderful fantasticalicious favorite body part to work because I have to work incredibly hard on them. Then, it hurts to sit on the potty, go up stairs, go downstairs and just generally function for a day. FUN STUFF (again...I am a geek)...they get a weeklong break then BAM beat them again! WAHOO! But, I promise (ladies especially) my legs & hips have NEVER been leaner then they are now BECAUSE I LIFT HEAVIER WEIGHT. I PROMISE you will not get big. Well...as long as you dont take 'roids or eat everything in sight. hahaha! kidding...sorry if that was in poor taste...

So no workout today sucked it up...That and I ate crap. garbage. Well...2 slices of low carb hi fiber bread (processed crap) as well as a cream cheese spread with confectioners sugar (nope...not even splenda...not gonna lie...this is my confession) mixed in...about a tablespoon.with my 1 & 1/2 cups of frozen bluberries!!!!! Naughty naughty. Damn sugar.

But, on the bright side I did eat my egg whites 3/4 cup & oatmeal 1/2 cup.

And, I have been drinking green tea as tho my life depends on it. I guess I am trying to flush all the nasty sugar out or something...stupid.

I intend to finish this day with 2 cups steamed asparagus (which, BTW is SUPER unavailable int he store & SUPER expensive), a nice big green salad & about 7 oz of chicken breast.....YUM!

The BRIGHT side :-) Ben is feeling all lively and silly & will be headed back to kindergarten on the big cheese tomorrow at 11:50AM sharp. AS well, Margaret will be visiting her friends at preschool by 9:15AM. WAHOOOO!!!! Oh and....I am feeling better despite looking like hell. AND I will resume my regular antics tomorrow morning at Golds Gym... 5:15am sharp. Thinking plyo & jumpy jumpy stuff could be fun!!! I cannot take one more sedentary day. Fooey. I hope I am always jonesing for a good intense workout. I stink at shopping, dont have the eye for detail to garden, get interrupted when I read and baking makes me a chub.

THE END

25's, Metallica & Skullcrushers

When I workout I like to "set up" what Im doing before I start-whether with actual weights or visually scan what areas are busy at the time. I realize this is incredibly self centered and its not just my gym but..well...I spend a lot of time there and am used to my routine. Sue me! HA! So, yesterday (Tuesday) I had shoulders to do and it went fabulously. BUT...there werent any 20 lb dumbells...anywhere. I looked...everywhere. even tried to snake a set away from a personal trainer...oops. So, I had my work cut out for me...Seated overhead dumbell press at 25lbs. Ok then. Heaviest I have gone yet...which is wussy to some. But to me...i was super psyched!

So then heres the workout from Tuesday (yesterday):

5:15-6AM-CARDIO...20 mins HIIT on the treadmill both speed & incline intervals then remainder of time incline walking between 8-15 % at 4.1 mph

Strength training 9:45-11:15AM (yes...90 minutes...I spend more time on weights than cardio...it works for me!!!!)

SHOULDERS:

Seated DB press(Didnt think I could pull it off for every set...but I did thanks to Metallica!!!)

25 lb x 4 sets x 10 reps with 45-60 secs rest in between, precisely. (I am a geek)

HEAVY 1/4 lateral raises (new exercise) 25lb x 20 x 4 (ouch)

Seated front DB raise 15lb x 15 x 4

Cable Face Pulls 5 plates (I think around 50/60lbs) x 10 x 4

Seated overhead Military Press 55 x 10 x 3, 60 x 10 x 1 (fyi...bar weighs 45lbs I added a 5lb & a 2.5 lb plate)

TRICEPS (I usually do some kind of lunge in between sets)

Skullcrushers 20 lb bb x 15 x 3, 30 lb bb x 15 x 1 ss with walking lunge w/med ball with a twist

Close grip press 30lb bb x 12 x 4 ss with rear lunges

Cable pull downs 60 x 12 x 1, 55 x 12 x 3 (If Im reading the plates right)

Bench dips 4 x 12 ss w/lying 5lb weighted leg lifts 3 @ 20

Abs (been slacking but I have learned that they are TRULY made in the kitchen)

Cable crunches 90 lbs x 20 x 1, 100 x 20 x 2

DONE!

Food yesterday was okexcept I ate an EAS bar-1/2 before & 1/2 post strength training because I didnt have my protein shake. And...not enough good protein...clearly!

7AM-3/4 c egg whites, 1/2 cup oatmeal with splenda & almonds, coffee w/sugar free creamer

9:15AM-1/2 EAS bar

11:45AM-1/2 EAS bar

12 noon-2 cups salad greens, 1 cup roasted brussel sprouts, 6 oz ground turkey burger (NO BUN!), 1/2 cup oatmeal

3:30PM-4 oz ground turkey

5:00Pm:protein shake

Off to train a super cool client then...

7:45PM-2 cups salad greens, 1 T fat free balsamic dressing, 4 oz turkey...

HOT TEA with splenda at bedtime...yay!

Plan for wednesday...LEGs...but....

Monday 1/3/11 Cardio & Back & all day CLEAN EATS!!!!!

5:15-6:00 AM 25 mins HIIT on the elliptical (from level 12-20 then back down again) then 20 mins on stair stepper between level 8-12 doing lateral walk ups, alternating steps, calf raises, glute squeezes, etc.. alternating one minute intervals....KILLAH...

Meal 1 6:45am:1/2 cup oatmeal, 15 almonds, 3/4 egg whites, 1/2 green pepper

Meal 2 9am:1 & 1/2 scoops no carb protein powder + 1/4 cup non fat greek yogurt shake...yum!

WORKOUT BACK: (I have elaborated on my workout lingo as I have been asked to do so by friends!! Hope you all get it now...let me know if this makes it all more clear)

DEADLIFTS (my fave) 25lb plates x 10 x 1, 35lbs (added either side) x 10 x 2, 45lb (plate added to either side)x 8 x 2

Stiff legged Deadlifts-45 x 10 x 1, 45 x 8 x 3 (tryin to get butt in where I can! Building up my pan ass...and it hurts)

Lat Pull Downs: 5 plates x 10 x 3, 6 plates x 10 x 1

Low Row: 5 plates x 10 x 2, 6 plates x 10 x 2, 7 plates x 10 (bad form at the end but James Hetfield & co. kept me wanting to beat it up)

Assisted wide grip pull ups:(for these I really didnt pay attention because I kept looking to get on the LPD and it kept being occupied) pin about 1/2 up the stack, I guess...

Close grip pull ups: 4 body weight, the rest 3 or 4 plates down...

Bent over balbell rows with close underhand grip (rear delts...changing it up this next six weeks)...bar x 12, w/10lb plates x 10 x 2, w/15lb added x 10 x 1

Done...

Meal 3 11:30: 1/2 cup Turkey chili, 2 oz grilled turkey cutlet, 2 cups greens, 1/2 cup oatmeal, 1/2 cup frozen blueberries on oatmeal

Meal 4 2:30: 3 triscuits, coffee with SF creamer, 3 oz grilled turkey, 1 cup baby carrots

Chase Maggie & Ben around the house...hardest workout all day!!!!

Meal 5 5:30: 6 oz Poached chicken, 1 & 1/2 cup steamed asparagus, 1/4 cup brown rice....oops...2 gummy worms...

Meal 6 8:00: one scoop whey protein powder...(havent had yet but will before bed!)

BED ASAP!!!

Plan for the early morning....run a treadmill 5 k as fast as I can doing sprints, walk uphill 15 mins...then...SHOULDERS around 9:30am!!! WAHOO!!!!!!

Oopps...forgot NY Day...for a reason

So, I am full of guilt over my eating both NYE & day:( I had several mimosas or orangina drinks-thanks Kelly!), white wine, baked brie, creamy artichoke spinach dip w/crackers and well...a whole bunch of other crap. Oh yea...cant forget the puppy chow-ADDICTIVE (thanks for that one, RT!!)Therefore...out of guilt...i did an uphill treadmill walk for an hour on New Years day...I hadnt intended on doing that. Was going to be an off day...HA!

So, my NY resolutions are to appreciate more and complain less. That and to stay in shape to compete. I'd like to do well in these upcoming competitions. I didnt enter them to flop or look like an ass up on stage...in a blinged out bikini...and 5 inch heels...which makes me over 6 feet tall...HAAA! Mostly, I like the focus the competion training brings. And, luckily I got on track yesterday (Sunday 1/2/11) and today...Monday...focus focus focus...that and the drive and Ill be all good:)