So, I've been keeping up with my workouts. All except last week, when I thought I might be pregnant...which I am not. So, I'm back at it again. Only this time, with a vengence. We've decided to put baby on hold at least through December, since we're heading to Vegas in late December. So..I thought it was a good time to give my diet a little jump start and get back to the basics for a while (I'm back on my Southbeach diet and in phase one - strangley enough it's not that hard this time...) It's been interesting so see how very addicted I've been to sugar. It's only been two days since I've had sugar and it feels like an eternity!! Here's what I did last night (if I can remember correctly)
Giant Set #1
Bicep Curls / Shoulder Press
12lbs x 15
15lbs x 10
17.5lbs x 8
Outer Thigh Raise
12lbs x 15
15lbs x 10
17.5lbs x 8
Overhead Tricep Ext.
12lbs x 15
15lbs x 10
17.5lbs x 8
Crunches / Obliques / Leg Raises
3 sets of 15
Big Step Ups
15 steps per leg x 3
Giant Set #2
Seated Rows
100lbs x 15
120lbs x 10
140lbs x 8
Lying Leg Curls
40lbs x 15
45lbs x 10
50lbs x 8
Tricep Dips (bodyweight only)
3 sets 15 dips
Leg Ext.
80lbs x 15
90lbs x 10
100lbs x 8
Tonight I will be doing cardio again. Not sure what the set up is going to be but I'm trying not to run so much. So I think I will do the stairmaster and the elliptical along with my normal situps.
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AWESOME HIIT Night!!!
Last night, I worked out with my cousin. We did abs and 30 minutes of HIIT (High Intensity Interval Training) Man o man, that was a great workout. Not only was my weight down by 2lbs this morning (even AFTER eating a large meal last night) I slept like a baby. Just not sleeping enough, because I was up late again last night wrapping up freelance work. But still, I just can't get over how great I felt after my workout. I think I need to step up my HIIT nights more often. I'm tired today only because I didn't get enough sleep, but otherwise I feel great. My diet is in check, I don't have overly zealous plans for cooking anything extravagent tonight, and I feel like life is just..well...manageable. Isn't that strange? I must be *buffing. I really do feel on top of eveything. I've been working out a lot harder than normal this past week and I can feel it. I took my measurements last night, and I was bummed to see that I've actually increased in size in comparison to the last time I took them. (July 09) So its been some time. But even though the scale is stagnant and the measurements are roughly the same give or take an 1" to 1 1/2" I "feel" lighter. I can't explain it. I keep pulling up my jeans even though hubby thinks I'm just being funny. I feel like they're falling down. And these are new jeans! I think I'll try on my old trusty Abercrombie jeans tonight. Those are the most telling ones. If I can't zip them up, then it's really all in my head :)
*Buffing refers to the 1st half of hormonal cycle. Days 5-19 (need to double check the actual days), Boosting is the second half of the cycle.
Here's what we did last night:
Abs (we did our own individual workouts)
full situps
0 x 25
0 x 25
0 x 25
Oblique crunches (each side)
0 x 25
0 x 25
0 x 25
Roman Chair leg lifts
0 x 25
0 x 25
0 x 25
HIIT - Treadmill 10:30
Highs: 8.3-8.5
Lows: 6.0
HIIT Stairmaster 10:00
Highs: ?
Lows: ? - this was one of the older machines
HIIT Stairmaster 10:00
Highs: 7-8
Lows: 7 - this is the newer big stair model.
After my workout, I wasn't really that hungry. I never am actually, I just know I'll get hungry hours later so I forced myself to eat something healthy. It's funny how when you're not that hungry you seem to make better choices. I definitely think if I wait too long to eat, I eat hastily and messy. So planning is definitely key to my success in eating better. Tonight, is weight training. Can't wait! Read More!
*Buffing refers to the 1st half of hormonal cycle. Days 5-19 (need to double check the actual days), Boosting is the second half of the cycle.
Here's what we did last night:
Abs (we did our own individual workouts)
full situps
0 x 25
0 x 25
0 x 25
Oblique crunches (each side)
0 x 25
0 x 25
0 x 25
Roman Chair leg lifts
0 x 25
0 x 25
0 x 25
HIIT - Treadmill 10:30
Highs: 8.3-8.5
Lows: 6.0
HIIT Stairmaster 10:00
Highs: ?
Lows: ? - this was one of the older machines
HIIT Stairmaster 10:00
Highs: 7-8
Lows: 7 - this is the newer big stair model.
After my workout, I wasn't really that hungry. I never am actually, I just know I'll get hungry hours later so I forced myself to eat something healthy. It's funny how when you're not that hungry you seem to make better choices. I definitely think if I wait too long to eat, I eat hastily and messy. So planning is definitely key to my success in eating better. Tonight, is weight training. Can't wait! Read More!
Over-Indulging, sore and tired...Monday's Workout
I'm not sure I could squeeze anymore complaints into that title if I tired. So there...In reality, I had a great workout last night, but find myself inundated with stress today. It's raining outside, which is nice for a change, its raining a lot actually. I have some ugly little leaks in my roof, and I swear that my dog just flipped me off because he can't go outside...What's a girl to do? Eat chocolate of course. LOL! Not to mention that I have work coming out of my ears. Hmm, lets see, there has to be SOMETHING good about today. Oh yeah! I know, I bought chicken curry over the weekend so no cookin' for me tonight! Still, there's gotta be sumthin else....Oh wait, I know...God is watering my plants. Thank the LORD, they were dying a painfully dry death because of my inability to remember to turn the hose on and water them.
So, back to the wonderful world of fitness and nutrition (I'm bound to snap out of this funk eventually) I delightfully bring you....TADAH!!!~The Workout~ ...(here's where you applaud me) Here's what my old bones cranked out last night.
Warmup Elliptical cross trainer 10 minutes
Giant Set #1
DB Squats
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
Stiff Legged Deadlifts
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
One Arm DB Rows
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
Push Ups - YEHAW, been a long time since I've done these!!!!
0 x 10
0 x 10
0 x 10
0 x 10
Giant Set #2
DB Shoulder Press
15lbs x 8
17.5lbs x 8
20lbs x 8
22.5lbs x 8
Standing Calf Raises
20lbs x 15
0 x 15
0 x 15
0 x 15
DB Curls
12.5lbs x 10
15lbs x 10
17.5lbs x 10
17.5lbs x 10
Overhead Tricep Ext.
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8
20 min. HIIT on the Stairmaster
highs: 8
lows: 6ish
It was a great workout overall, but I just took too long I think. I had to come home and keep working last night. So I didn't get to bed until waaaay too late. I think that's going to be my goal moving forward...At least until after tonight. Is to start getting 8 solid hours of sleep. I think my tiredness might be contributing to my overeating. Because I'm in buffing mode and my weight hasn't moved an inch.
Read More!
So, back to the wonderful world of fitness and nutrition (I'm bound to snap out of this funk eventually) I delightfully bring you....TADAH!!!
Warmup Elliptical cross trainer 10 minutes
Giant Set #1
DB Squats
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
Stiff Legged Deadlifts
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
One Arm DB Rows
20lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8
Push Ups - YEHAW, been a long time since I've done these!!!!
0 x 10
0 x 10
0 x 10
0 x 10
Giant Set #2
DB Shoulder Press
15lbs x 8
17.5lbs x 8
20lbs x 8
22.5lbs x 8
Standing Calf Raises
20lbs x 15
0 x 15
0 x 15
0 x 15
DB Curls
12.5lbs x 10
15lbs x 10
17.5lbs x 10
17.5lbs x 10
Overhead Tricep Ext.
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8
20 min. HIIT on the Stairmaster
highs: 8
lows: 6ish
It was a great workout overall, but I just took too long I think. I had to come home and keep working last night. So I didn't get to bed until waaaay too late. I think that's going to be my goal moving forward...At least until after tonight. Is to start getting 8 solid hours of sleep. I think my tiredness might be contributing to my overeating. Because I'm in buffing mode and my weight hasn't moved an inch.
Happy Birthday To Me....Great Friday workout
Today has been a great day. For several reasons actually, because 1. it was the day God blessed my parents with my life 34 years ago :) and 2. because I had a ROCK'N workout tonight. It was actually really nice going to the gym and hearing a warm "Happy Birthday" from the counter :) That and all the love and sweet well wishes that had my facebook page blowing up. It was soo sweet. Hubby got me some nice flowers and cards, all around. (He's taking me wine tasting tomorrow!!) We wrapped up tonight with dinner with my parents. Which is really special to me, because my mom is such a fantastic cook. She knows all my favorites! She's from Italy, how can her cooking be anything less than stellar? It was a lot of work in the end, but I know she did it with so much love and care, that I could taste it in every bite. Yummm!! Except for....it was my first day of buffing and of course my diet went out the window (for dinner at least) I'm finding that having carbs + protein an hour and a half before my workout really makes a HUGE difference!! So here's what I did tonight, it was awesome.
10 minute warm up on the elliptical
Dumbbell Squats
15lbs x 15
17.5lbs x 15
20lbs x 15
Calf Raises
60lbs x 10
17.5lbs x 10 - decided to switch to dumbbells instead of the machine
20lbs x 10
Stationary Lunges
15lbs x 10
17.5lbs x 10
20lbs x 10
Deadlifts
15lbs x 15
17.5lbs x 15
20lbs x 15
Crunches (decline)
o x 15
0 x 15
0 x 15
Standing Leg Lifts
15lbs x 15
17.5lbs x 15
20lbs x 15
Glute Master (butt machine)
50lbs x 15
60lbs x 15
70lbs x 15
Roman Chair Leg Lifts
0 x 15
0 x 15
0 x 15
20 minutes HIIT on the stairmaster - this was SUPER hard after hitting my legs with such intensity.
Today was the first day I'm trying the Buffmother workout, but I decided to do it with weights, even though it advises against it for beginners. I don't really see myself as a beginner anymore. The lighter weights really gave me a chance to pay close attention to my form. And also the constant movement via the circuit really kept my heart rate up. I was pouring sweat by the time I left the gym. It was a great workout. I also put in a little extra because I knew I'd be eating birthday cake tonight. (not a lot) just enough to make me feel like I wasn't depriving myself of something I really enjoy. I was really mindful during dinner tonight too, trying to make sure that most of my plate was covered in greens and had substantial protein. Maybe too much. But it was my birthday...that's my excuse. :)
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Wednesday's Workout + Thank you's
Last night...was...UH-MAZ-ING! I can't say that I've ever worked my tush off that hard before. Honestly, after joining buffmother.com I've been breaking so many personal records, it's off the charts! Thank you so much to the wonderful ladies of The Rally Room, for all your love and support. The kindness you've showcased is unparallel. I thank you for that. I had a really tough day yesterday, emotionally, and have been really out of it. I won't get into my deplorable eating details for yesterday, well, because today is a new day. I have hope for what's to come. There are things in life sometimes, that we just need to deal with. That's my frame of mind today, I am taking everything head on, becaues quite frankly, I'm a little tired of cowering in fear, and letting my dysfunctional habits and worries get the better of me, and waste all my workout and nutrition efforts. A friend of mine today mentioned her heart was broken. (for really horrible reasons actually) and I don't know what that did to me. It sort of infused me with this protective instinct to really be better, to do better, and to just be there for them. I guess you can say it snapped me out of my funk...This on top of my boundless energy last night has made me giddy and excited for the strength I'm starting to see that I have. Even as I laid in bed last night, I kept thinking..."holy cow..I didn't know I was that strong." Hubby of course tells me I sell myself short. And ya know..he's right.
Here's what I did last night...
10 min. HIIT on the treadmill. (highs 8.3mph /lows 6.0mph)
Leg Press
90lbs x 8
110lbs x 8
130lbs x 8
140lbs x 8 - personal record!
Overhead Tricep Extensions
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8 - personal record!
Lateral Pulldowns
60lbs x 8
70lbs x 8
80lbs x 8
90lbs x 6 - personal record!
Calf Raises
60lbs x 8
80lbs x 8
100lbs x 8
120lbs x 8 - personal record!
Lateral Shoulder Raises
10lbs x 8
12lbs x 8
15lbs x 8
15lbs x 8
Dumbell Curls
12lbs x 8
15lbs x 8
17.5lbs x 8
20lbs x 8
Outer Thigh Raises
12lbs x 15
15lbs x 15
17.5lbs x 15
20lbs x 15 - personal record!
Leg Extensions
90lbs x 8
95lbs x 8
100lbs x 8
105lbs x 8
Lying Leg Curls
45lbs x 8
50lbs x 8
55lbs x 8
60lbs x 6 - personal record!
Abs
(4 sets of 25 each)
25 crunches
25 oblques - each side
25 lying leg lifts
Bike 10 min. random hills
I tell you, if I keep this up, I am going to wow the socks off of everyone soon! I hope this is just a preview of what the next two weeks are going to look like! Tonight...the agenda calls for HIIT. I can't wait!!! Read More!
Here's what I did last night...
10 min. HIIT on the treadmill. (highs 8.3mph /lows 6.0mph)
Leg Press
90lbs x 8
110lbs x 8
130lbs x 8
140lbs x 8 - personal record!
Overhead Tricep Extensions
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8 - personal record!
Lateral Pulldowns
60lbs x 8
70lbs x 8
80lbs x 8
90lbs x 6 - personal record!
Calf Raises
60lbs x 8
80lbs x 8
100lbs x 8
120lbs x 8 - personal record!
Lateral Shoulder Raises
10lbs x 8
12lbs x 8
15lbs x 8
15lbs x 8
Dumbell Curls
12lbs x 8
15lbs x 8
17.5lbs x 8
20lbs x 8
Outer Thigh Raises
12lbs x 15
15lbs x 15
17.5lbs x 15
20lbs x 15 - personal record!
Leg Extensions
90lbs x 8
95lbs x 8
100lbs x 8
105lbs x 8
Lying Leg Curls
45lbs x 8
50lbs x 8
55lbs x 8
60lbs x 6 - personal record!
Abs
(4 sets of 25 each)
25 crunches
25 oblques - each side
25 lying leg lifts
Bike 10 min. random hills
I tell you, if I keep this up, I am going to wow the socks off of everyone soon! I hope this is just a preview of what the next two weeks are going to look like! Tonight...the agenda calls for HIIT. I can't wait!!! Read More!
Oh My Abs!!!
Wow, I did HIIT last night this = high intensity interval training. Did this for the first time in a verrrrry long time. Wow, I forgot how hard it was! Here's what I did...
treadmill run started off at 6mph - this was my low, did this for 2 minutes at a time.
8.3-8.5mph - this was my high, did this for 1 minute at a time.
I did these intervals for a total of 7 times. I stopped at the 11 min. mark to make a quick trip to the girls room, then got back on for another 9 min. It's a good thing I didn't go over 20 min. because those stupid cramps started coming back, and I'm kinda cheating on my doctor here. I have my x-ray tomorrow, and haven't really been given any clearance yet. Actually, I probably shouldn't be working out this week at all, but I can't go for a WHOLE week without working out! It's such a part of my routine now, that I can't imagine NOT doing it! In fact, I really look forward to that release a the end of the day. The only real issue I'm having is falling asleep since I workout in the evenings..Does anyone else have the problem, and if so, how do you cope with it? Read More!
treadmill run started off at 6mph - this was my low, did this for 2 minutes at a time.
8.3-8.5mph - this was my high, did this for 1 minute at a time.
I did these intervals for a total of 7 times. I stopped at the 11 min. mark to make a quick trip to the girls room, then got back on for another 9 min. It's a good thing I didn't go over 20 min. because those stupid cramps started coming back, and I'm kinda cheating on my doctor here. I have my x-ray tomorrow, and haven't really been given any clearance yet. Actually, I probably shouldn't be working out this week at all, but I can't go for a WHOLE week without working out! It's such a part of my routine now, that I can't imagine NOT doing it! In fact, I really look forward to that release a the end of the day. The only real issue I'm having is falling asleep since I workout in the evenings..Does anyone else have the problem, and if so, how do you cope with it? Read More!
Monday Night Workout - Strength Tranining
Here's what I did last night.
Warmup 10 min. on the bike
Bench Press
40lbs x 8
50lbs x 8
60lbs x 8
60lbs x 8
Squats (with full weighted rack)
40lbs x 8
60lbs x 8
70lbs x 8
80lbs x 8
Bent Over Row
40lbs x 6
50lbs x 6
60lbs x 6
60lbs x 6
Shoulder Press
17.5lbs x 8
20lbs x 6
22.5lbs x 6
22.5lbs x 6
Deadlifts
50lbs x 6
60lbs x 6
70lbs x 6
80lbs x 6
Tricep Dips (body weight only)
0 x 15
0 x 15
0 x 15
Abs
V-Ups
0 x 25
0 x 25
0 x 25
Hanging Leg Raises
0 x 20
0 x 20
0 x 20
I think by next week, I'll change up my routine to the BuffMother basic routine, and split lower and upper body. I'm hoping I'll be able to break through my weight barriers too. (in terms of how heavy I can lift) Tonight, I'm doing HIIT - on the treadmill, and ABS. Pray for me! Read More!
Warmup 10 min. on the bike
Bench Press
40lbs x 8
50lbs x 8
60lbs x 8
60lbs x 8
Squats (with full weighted rack)
40lbs x 8
60lbs x 8
70lbs x 8
80lbs x 8
Bent Over Row
40lbs x 6
50lbs x 6
60lbs x 6
60lbs x 6
Shoulder Press
17.5lbs x 8
20lbs x 6
22.5lbs x 6
22.5lbs x 6
Deadlifts
50lbs x 6
60lbs x 6
70lbs x 6
80lbs x 6
Tricep Dips (body weight only)
0 x 15
0 x 15
0 x 15
Abs
V-Ups
0 x 25
0 x 25
0 x 25
Hanging Leg Raises
0 x 20
0 x 20
0 x 20
I think by next week, I'll change up my routine to the BuffMother basic routine, and split lower and upper body. I'm hoping I'll be able to break through my weight barriers too. (in terms of how heavy I can lift) Tonight, I'm doing HIIT - on the treadmill, and ABS. Pray for me! Read More!
