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!