It's been too long...Monday weight traning session

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. 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!

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. :)

Read More!

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!

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!

Friday's Weight Training + Lunges...CRAP

What a crappy workout! In fact, maybe I shouldn't be blogging in this foul mood. I don't know..I'm just really low, foggy, forgetful, grumpy. Yes..boosting..I HATE it. I'd say it was a good workout, but it wasn't really. I didn't feel like going when I finished working, and when I got there, I knew I probably need today off... Here's what I did...in hindsight it was definitely one of those days I should've taken off but didn't...

10 min. elliptical cross trainer warmup.

Deadlifts
40lbs. x 8
50lbs x 8
60lbs x 8
70lbs x 8

Incline DB Press
20lbs x 8
22.5lbs x 8
25lbs x 6 - I tried to go to 30 but it was way too heavy for me.
22.5lbs x 8

Smith Press Machine Squat
70lbs x 8
80lbs x 8
90lbs x 8
100lbs x 8 - This was HARD!!

Barbell Row
25lbs x 8
30lbs x 8
35lbs x 8
40lbs x 8

Abs
Crunches on the ball
3 sets of 25

Obliques on the ball
3 sets of 25

Hanging Leg Raises
3 sets of 25 - this last set made my abs scream.

Shrugs
15lbs x 8
17.5lbs x 8
20lbs x 8
22.5lbs x 8 -I still think these look dumb when I do them..Maybe I'm doing them wrong?

Lunges
10lbs x 25 / leg
0 x 25 / leg

So..I guess it wasn't THAT bad. I'm just extremely cranky tonight. After eating, and having the chance to relax, I realize that I am actually glad that I had the chance to workout. Tomorrow, I am going to do an easy run before my commitments. I think I'll run without music. That always seems to relax me. Maybe even I'll head over to that park again.. Read More!

Wednesday's Workout + Lunges...and then some

Last night was the ABSOLUTE BOMB workout. I dont' think I've ever pushed myself quite so hard. Upping my sets to 4 was a phenomenal idea. I can see where I need work though. But this is good, it's really starting to show my weaknesses. So I plan to improve in those areas. With time, I will rock, I just need more time..And more focus on my diet. The 5-4-3-2-1 diet by Buffmother really inspired me. Now I just need to put it into play. Here's last night's breakdown.

10 min. bike warmup

Leg Press
90lbs x 8
100lbs x 8
120lbs x 8
140lbs x 8 -this is the first time I've broken the 100 mark!! I think I was ready cause I went far past it!

Overhead Tricep Ext.
22.5lbs x 8
25lbs x 8
30lbs x 8
35lbs x 8 - I thought I was going to drop the dumbbell on my head, it was so heavy. But I cranked out 8 reps..

Lat. Pulldown
70lbs x 8
80lbs x 8
80lbs x 8 -I seem to be stuck at this weight right now...
70lbs x 8 - I felt too shaky at 80 so I dropped it down to 70 again

Calf Raise
40lbs x 8
50lbs x 8
60lbs x 8
70lbs x 8

Lateral Shoulder Raise
12.5lbs x 8
15lbs x 8
15lbs x 8
15lbs x 8 - This was harder than I thought it was going to be at this weight.

Dumbbell Curls
15lbs x 8
15lbs x 8
17.5lbs x 8
20lbs x 8 -I think if I am going to go heavier on these, I need to do them more frequently than once per week

Lunges
(Stationary and walking)
15lbs x 25 -per leg
(Reverse)
15lbs x 25 -per leg

Abs (the machine where you lay down on - forget what it's called) total = 5 sets of 50
crunches
100
Obliques
50 -per side
crunches with knees pulled in
50

Leg Extensions
90lbs x 8
100lbs x 8
110lbs x 8
130lbs x 8

Leg Curls
40lbs x 8
45lbs x 8
50lbs x 8
55lbs x 8 - It's been a long time since I've been able to go this heavy.

So there you have it. Not sure where all this strength came from last night. I'm in my boosting phase, so naturally you'd think I'd be a little out of it? I had SO much energy after I got home, I found it difficult to go to sleep until about 12. I did go home, have a healthy dinner and then just passed out on the couch w/ hubby. I can definitely feel it today. I think I can do 200 lunges, and be okay with it. I think I will try it tonight after my cardio. Here's to a new day of clean eating and great fitness accomplishments! Read More!

Monday's workout + LUNGES!!

I was so amped to take on the lunge challenge last night, that it didn't dawn on me that I actually did DOUBLE the requirement (did 200 instead of 100) until I was well on my way home, driving down the road...Seriously, am I really THAT bad at math!? I'm an artist and all, but c'mon now...So here's yesterdays breakdown. By the way, I actually had to make other arrangements for dinner, because I knew that once my butt hit the couch, it would not get up again. No use in risking it, I've had a great track record these past few weeks, and I wasn't about to put a dent in it! The solution: Just KEEP DRIVING STRAIGHT TO THE GYM! I'm so glad I did, because I was totally NOT in the mood to workout last night.

warm up 10 min. elliptical (no numb toes or cramping - HOORAY!)

Bench Press (machine)
110lbs x 8
120lbs x 8
130lbs x 8

Squats (w/ dumbbells)
15lbs x 10
17.5lbs x 10
20lbs x 10

Bent Over Row (with barbell)
30lbs x 8
35lbs x 8
40lbs x 8 - hard!

Shoulder Press
15lbs x 8
17.5lbs x 8
20lbs x 8

Deadlift (with barbell)
40lbs x 8
50lbx x 8
60lbs x 8 - was getting a little heavy

Lunges (each leg)
15lbs x 25
0 x 25
0 x 25
10lbs x 25

Abs
Crunches
3 sets of 25

Obliques
3 sets of 25

Leg Lifts
3 sets of 25

Overall it was a great workout. I could've squatted heavier, but I wanted to go easy since this was the first time I'd attempted to do so many lunges at once. Really, the soreness is UNREAL today. But I will prevail. I will do another 100 tonight!! (after my run) Read More!

Friday's always a kicker -Workout Detailed

So, it's the end of the week. I'm pooped. Now, that is (after my workout) This new workout circuit that I'm doing is fewer reps. I'm so used to doing high reps, that I'm stuck scratching my head..thinking...."well, I can't lift that little amount of weight, if I'm only doing 6 reps." So in a way, its kind of genius, because it really forces me to focus on my form, and to go heavier. A lot heavier. I think it's going to push me up to that next level of lifting. That's my wish..

The eating...okay, this has been out of control this week. This "no bread" rule has spun off into something totally mind boggling to me. I've transitioned my ridiculous love affair with all things carb-related to sugar related. I mean really...This has to stop..I think I'm starting to see my problem...I am going to start breaking up my meals. I eat three pretty large meals regularly. In fact too regularly. I think I'm eating too much..I've eaten smaller meals in the past and have proven to myself that it is possible to lose weight with diet modifications alone...But that's not going to be my approach. I think what I'll start doing is breaking up each of my three meals in half. Although there is something comforting and warming about having a nice full belly. The way I look at it is....If there are movie stars, singers, and famous people that can do this..Well, so can I. Dorky, I know. But they're doing something right..At least some of them. (not of the drug-taking kind)

Here's what I did tonight. I hit the weights harder than normal because again, it was that whole mental "only 6 reps" thing going through my mind..

10 min. elliptical warm up. (that weird cramping thing happened again, this time at the end of my warmup..not sure why this keeps happening)

Deadlifts (with barbell)

35lbs x 6 (warm up set)

40lbs x 6

50lbs x 6

60lbs x 6

Incline Dumbbell Press

20lbs x 8

22.5lbs x 8

25lbs x 8 - I thought I was going to drop the dumbbells at this point. But this little guy next to me kept grabbing heavier weights..Competitive, I know...its my ego lifting acting up. I WASN'T going to be shown up by some little man...

Barbell Row

20lbs x 8 (warm up set)

25lbs x 8

30lbs x 8

35lbs x 8 - these bad boys kicked my butt, they're a lot harder than they look!

Smith Press Machine Squats

50lbs x 6

70lbs x 6

80lbs x 6

0 x 10 - ghost squats (no weight squats all the way to the ground) I don't know why, but this last ghost set feels really good at the end of squatting kinda heavy..

Dumbbell Shrugs

15lbs x 10

17.5lbs x 10

20lbs x 10 - I felt ridiculous doing these, they look really dumb...

Hip Abduction Machine (inner thighs)

90lbs x 8

110lbs x 8

130lbs x 8

Abs - Crunches (with medicine ball)

4lbs x 25

6lbs x 25

8lbs x 25

Abs - Obliques

4lbs x 20

6lbs x 20

8lbs x 20

Leg lifts (on chair thingy)

0 x 25

0 x 25

0 x 25

By the last set of abs, I was ready to keel over and die. It was a great workout. After recovering for a bit, I even mozied on down to the cardio room. Call me crazy, but I considered taking a class after all this...Which leads me to believe, that 1. I'm either totally insane, or 2. I might not be going heavy enough....

Ok..Time to map out tomorrow's trail run. I've downloaded the latest Grace Lazenby (sp?) ipod workout for Livestrong. I hope I can make it through a 45 min. run, it's been a while since I've run for that long.

Read More!

Weight Training

Last night, I had a really good workout. I'm trying to narrow down what sort of circuit or strength training program I want to stick to. I didn't do a full three days this week, since I'm traveling. Its been a little challenging balancing the work / life stuff. The diet hasn't quite fallen into place like I'd hoped. Next week, I'll be back on track. Although this week has been an enlightening departure from my normal way of eating. I need to get back to my normal ways. With SSS kicking into gear, and the "no bread rule" this week. I'm looking forward to the challenge!

But here's what I did last night.

Warm up: Elliptical for 10 min.
(3 sets of total -> weight x reps)

Squats (on smith press machine)
20lbs x 15
40lbs x 15
50lbs x 12

Chest Press (on machine)
45lbs x 15
55lbs x 15
65lbs x 15

Inner Thigh Press (machine) - not sure if this is the correct name
70lbs x 15
90lbs x 15
110lbs x 15

Triceps (on machine)
60lbs x 15
70lbs x 15
80lbs x 15

Leg Extensions
72lbs x 15
82lbs x 12
92lbs x 10

Dumbbell Shoulder Raise (lateral)
7.5lbs x 15
10lbs x 12
12.5lbs x 10

Dumbbell Shoulder Raise (front)
7.5lbs x 15
10lbs x 12
12.5lbs x 10

Bicep Curls
7.5lbs x 15
10lbs x 15
12.5lbs x 15

Tricep Dips (on bench)
body weight only x 15
body weight only x 15
body weight only x 15

Chin Ups (on Gravitron machine - weight was constant 90lbs. very hard still)
90lbs x 10
90lbs x 10
90lbs x 10

Exercise Ball Crunch
body weight only x 25
body weight only x 25
body weight only x 25

Exercise Ball Crunches Obliques
body weight only x 20
body weight only x 20
body weight only x 20

Hanging Leg Raises
body weight only x 25
body weight only x 25
body weight only x 25 Read More!