Not much to report today. Needed sleep so I slept in. Food was right on even though I had meetings until 8:00PM tonight. I had chicken and a salad. Didn't look twice at the desert table. For me to do well at Buffet style dining is a big deal for me.
I need to go fix tomorrow's lunches!
Wednesday, May 31, 2006
Tuesday, May 30, 2006
12 Weeks and Counting
With a little over 12 weeks left until we leave for London I'm pretty excited about my progess so far.I bought a new scale on Friday and it's weighing a bit higher then the old one, but I feel I can trust it :) So, my starting weight for this week is 203.1 (as of yesterday) but is 202.1 today :) Eating has been right on track, right through the long weekend - YAY! We also made it to the gym yesterday and made sure to start the week off right. We did a KILLER Bi/Forearm/Ab workout. This morning I was up at 4:00AM and we hit the gym like good little bunnies :) Today was Calves/Shoulders/Traps. Again with the killing of parts!
One change is that we're taking a break from MAX-OT and are doing slightly different style of workout. This week it looks like we're doing 12 reps per excercise and four sets. After MONTHS of 6 reps and three (or two) sets this is really a challenge! Plus we're only resting 45 to 90 seconds instead of 2 minute like before and I can tell you that after two days of upperbody work - I can hardly hold the knife to slice my banana for meal two. Save me! ;)
So I've got a good start on the week. I'm expecting to be down to at least 201 by next monday, but who knows? My body seems to be making up for lost time of late and who am I to complain?
While doing lat raises to day I could hardly stop looking at my upper chest! My collar bones are visable and just underneath them you can actually see pec muscle! can I hear a whoop whoop!?
I've also noticed that the fat around my torso is getting loose (and kind of gross). That usually means (for me) that some of those cells are depleated and should be shrinking sometime - that means inches will be gone!
The best part has been that I haven't been struggling with cravings or deprovision or anything like that. I walk through a quick mart and even though I do notice the 'junk' on the shelves it's no struggle to walk on buy. It's almost scary, but gosh I hope it keep up!
Anyway, I guess I better 'get'. they are acutally expecting me to work sometime today.
Monday, May 29, 2006
Thoughts
"The thoughts we choose to think are the tools we use to paint
the canvas of our lives."
*Louise Hay
the canvas of our lives."
*Louise Hay
Friday, May 26, 2006
A brand new start
I took the plunge - I hired myself some 'professional' help.
I'm doing the 'leanness lifestyle'. Actually I've been doing it for about a month now... Since then I've gone from 207 to 199.5 (as of today). That's right - I'm finally below 200!! yay!
Still with my wedding coming up and w/having plans to wear a sleaveless dress I figured I better get on the stick and STAY on it. So I hired David to be my personal trainer. I start bootcamp... well, NOW! I'm SO EXCITED!
Anyway, to that end here's my starting photos (Advert your eyes all those with sensitive stomachs)
As a bonus - I took some 'muscle' shots - can you see how nicely my shoulders are coming along? can ya? huh? huh? huh?
I'm doing the 'leanness lifestyle'. Actually I've been doing it for about a month now... Since then I've gone from 207 to 199.5 (as of today). That's right - I'm finally below 200!! yay!
Still with my wedding coming up and w/having plans to wear a sleaveless dress I figured I better get on the stick and STAY on it. So I hired David to be my personal trainer. I start bootcamp... well, NOW! I'm SO EXCITED!
Anyway, to that end here's my starting photos (Advert your eyes all those with sensitive stomachs)
As a bonus - I took some 'muscle' shots - can you see how nicely my shoulders are coming along? can ya? huh? huh? huh?
Thursday, May 25, 2006
Effort
"Continuous excellent effort, not maximum strength or superior
IQ, is the key to unlocking your potential as an achiever.
*Greg Werner {Strength & Conditioning Coach}
IQ, is the key to unlocking your potential as an achiever.
*Greg Werner {Strength & Conditioning Coach}
Monday, May 22, 2006
Sorry!
In all the excitement I forgot to mention that I was going on vacation. I'm back now! Everything went well. I had a few slurges but was in control the entire time - a great time was had by all!
Got to see my Dad and even got to workout with him. OMG he kicked my BUTT! It was great. Best was when he saw me working out and commented on the 'base' of muscle I have. He said "I would love to see you leaned out" I told him I was working on it and he said he wanted pictures - you can bet I'll send them.
As for today - hit the gym just like I should - did Shoulders:
Barbell Press (+ bar) 50 x 6 / 50 x 6 / 50 x 6
Dumbbell Press: 35 x 6 / 35 x 6
Lat Raise: 25 x 6 / 25 x 6
Tri Extensions: 115 x 8 / 115 x 6 / 115 x6
Lying Extensions: 45 x 6 / 45 x 6
Seated Extensions: 45 x 6 / 45 x 6
After that I did 30 minutes of incline intervals on the treadmill.
I ended up having time after work as well so I hit the gym again (waiting for my ride)... ended up doing 35 minutes on the big stair machine (you know the mini escalator).
Food is in the bag - need to go make my lunch - I've got 13 weeks until we leave for England/Scotland and 15 weeks until the wedding! eek!
Got to see my Dad and even got to workout with him. OMG he kicked my BUTT! It was great. Best was when he saw me working out and commented on the 'base' of muscle I have. He said "I would love to see you leaned out" I told him I was working on it and he said he wanted pictures - you can bet I'll send them.
As for today - hit the gym just like I should - did Shoulders:
Barbell Press (+ bar) 50 x 6 / 50 x 6 / 50 x 6
Dumbbell Press: 35 x 6 / 35 x 6
Lat Raise: 25 x 6 / 25 x 6
Tri Extensions: 115 x 8 / 115 x 6 / 115 x6
Lying Extensions: 45 x 6 / 45 x 6
Seated Extensions: 45 x 6 / 45 x 6
After that I did 30 minutes of incline intervals on the treadmill.
I ended up having time after work as well so I hit the gym again (waiting for my ride)... ended up doing 35 minutes on the big stair machine (you know the mini escalator).
Food is in the bag - need to go make my lunch - I've got 13 weeks until we leave for England/Scotland and 15 weeks until the wedding! eek!
Catching the Sun
"It is the `follow through' that makes the great difference
between ultimate success and failure, because it is so easy
to stop."
*Charles F. Kettering
between ultimate success and failure, because it is so easy
to stop."
*Charles F. Kettering
Friday, May 12, 2006
You arn't going to believe this... Heck _I_ hardly do and I was there!!
I was at the gym tonight - doing my bicep curls when this lady walked in front of me. I noticed her arms first and that little curl of envey hit. Then I looked up at her face and nearly fell over. It was Shannon Harnett! 5th strongest woman in the world in the 90's, five time world champion on the Scottish Highland games and my personal idol!
In case you didn't know, this woman changed my life...
A few years back, I had been doing BFL for a while and my fiance was really struggling with the idea of me lifting weights... especially the kind of weights I'm capable of lifting. One day we made the treck over to the local scottish games. There we saw this woman...
She was lifting heavy things,
and throwing heavy things,
and looking stunning the entire time...
The fiance looked at me and said, "You could look like that!"
From that day forward he's been my biggest supporter - only too happy to hand me a weight and spot me if I'm trying to lift more.
And today... today I got to talk to her!! She was working out, in MY GYM! Using MY LEG PRESS Machine - looking better then ever!
I walked up to her like the big dork I am (as she was resting between sets) and called her name. She looked as me kind of confused and I rushed to tell her that I wanted to thank her for the change she brought to my life. She asked me a few questions like how long I had been lifting, we complained together about our shared long commute. She asked my name and shook my hand. I let her get back to her workout and I finished mine 1000 feet above the ground. My only regret - that I wasn't in better shape so I could prove to her what a REAL inspiration she has been to me. I will though - I will.
If you want to see all the photos I took at her last ever highland compition...
Shanon Harnett
I was at the gym tonight - doing my bicep curls when this lady walked in front of me. I noticed her arms first and that little curl of envey hit. Then I looked up at her face and nearly fell over. It was Shannon Harnett! 5th strongest woman in the world in the 90's, five time world champion on the Scottish Highland games and my personal idol!
In case you didn't know, this woman changed my life...
A few years back, I had been doing BFL for a while and my fiance was really struggling with the idea of me lifting weights... especially the kind of weights I'm capable of lifting. One day we made the treck over to the local scottish games. There we saw this woman...
She was lifting heavy things,
and throwing heavy things,
and looking stunning the entire time...
The fiance looked at me and said, "You could look like that!"
From that day forward he's been my biggest supporter - only too happy to hand me a weight and spot me if I'm trying to lift more.
And today... today I got to talk to her!! She was working out, in MY GYM! Using MY LEG PRESS Machine - looking better then ever!
I walked up to her like the big dork I am (as she was resting between sets) and called her name. She looked as me kind of confused and I rushed to tell her that I wanted to thank her for the change she brought to my life. She asked me a few questions like how long I had been lifting, we complained together about our shared long commute. She asked my name and shook my hand. I let her get back to her workout and I finished mine 1000 feet above the ground. My only regret - that I wasn't in better shape so I could prove to her what a REAL inspiration she has been to me. I will though - I will.
If you want to see all the photos I took at her last ever highland compition...
Shanon Harnett
Effort
"We either make ourselves miserable or we make ourselves strong.
The amount of effort is the same."
*Carlos Castenada
The amount of effort is the same."
*Carlos Castenada
Waiting for the weekend
It's been a rather wierd week this week. One of those weeks that I wish I could hang onto forever. Food had been a none issue. No cravings, no struggles. I eat what I bring and don't worry about anything else. I'm not even hungry most of the time. by the time dinner rolls around I could take it or leave it, and for the past two days now - I've been leaving it. I'm not used to this and it's kind of frightening. I keep expecting some huge backlash from my physci. What's even stranger is this is my 'bad week'. You know what I mean - the week that the chocolate deamon normally shows up. But for me - no, nothing. the only PMS symtom I've had is insomnia for two nights and water retention, that's it.
Speaking of water retention... weight today, 202.5! I'm going to pull out another weekend like the last one and then do a dance on the scale Monday morning at the gym.
Otherwise... no workout happened this morning. With the arrivel of 'the bitch' I was just too tired and hurting too much to face the clock at 4:00AM - HOWEVER, my bags are packed and I'll be hitting the gym after work while I wait for the fiance to get off. (he has to work until 8:00PM tonight).
I'm also going to hit the gym tomorrow morning on the way to pick up the kids - the gym with the pool. I'll get a few laps in before the end of the week. So - here's the plan... 75 minutes of working out tonight... 60 minutes swimming tomorrow and 60 minutes of something else on Sunday - something moderate like a bike ride or walk. That will get me to my goal for workout minutes for the week. I've used on splurge 'meal' today and I'll save one more for sunday (mother's day dinner w/my kids). That's the plan - have a great weekend everyone!
Speaking of water retention... weight today, 202.5! I'm going to pull out another weekend like the last one and then do a dance on the scale Monday morning at the gym.
Otherwise... no workout happened this morning. With the arrivel of 'the bitch' I was just too tired and hurting too much to face the clock at 4:00AM - HOWEVER, my bags are packed and I'll be hitting the gym after work while I wait for the fiance to get off. (he has to work until 8:00PM tonight).
I'm also going to hit the gym tomorrow morning on the way to pick up the kids - the gym with the pool. I'll get a few laps in before the end of the week. So - here's the plan... 75 minutes of working out tonight... 60 minutes swimming tomorrow and 60 minutes of something else on Sunday - something moderate like a bike ride or walk. That will get me to my goal for workout minutes for the week. I've used on splurge 'meal' today and I'll save one more for sunday (mother's day dinner w/my kids). That's the plan - have a great weekend everyone!
Thursday, May 11, 2006
Motivation
"Motivation is when your dreams put on work clothes."
*Ben Franklin
ps: Yes these are all my photos! check out my flckr site to see more
*Ben Franklin
ps: Yes these are all my photos! check out my flckr site to see more
Didn’t get the time to make a ‘real’ post yesterday, but I’ll make up for it, I promise.
Yesterday was ‘sleep in day’. Fiancé didn’t want to get up, and I woke up with a headache – so ended up skipping the early morning gym visit. I hate going to the gym after work (just too busy for me) so instead I went home and worked out on my poor neglected home gym. Yes, I have one and it’s fully capable of challenging me in every way except a leg workout.
Here's the Entire setup Beautiful isn't it?
So – today was back day. I warmed up and started to workout. The only ‘problem’ I have with working out from home is that my weight bench is a little different then the equipment they have at the gym so it’s difficult to gauge how much weight to use, but I managed.
Lat Pull-down: 120 x 4 / 110 x 5 / 110 x 5
Close Grip pull-down: 110 x 6 / 110 x 6 / 110 x 6
Seated Cable Row: 110 x 6 / 110 x 6
Dumbbell Row: 50 x 6
Leg Lifts (over the bench): 15/15/15
Cable Crunches: 110 x 6 / 110 x 6
What really got me charged up was that back when I was doing BFL in 2004 and using this equipment the most I could do on lat pulldowns and rows was 50 lbs. Oh yeah!
Then I got on the treadmill and spend 30 minutes doing intervals.
Boy did I feel GREAT once I was done.
Food for yesterday was perfect – right on track.
Today the alarm went of at 4:00AM and I hit snooze several times. I rolled over and poked the fiancé awake and got “I’m tired I’m sleeping in” from him. Believe me, the urge was STRONG to roll back over and stay in bed but there was no way I wanted to miss the gym two days in a row! So I got up, got dressed and drove myself! Quite the accomplishment considering I think I finally fell asleep last night about 2:00 AM and woke every hour on the hour after that. (It’s insomnia time for me).
Once I got to the gym I warmed up and then hit the weights.
Bar Bell Press (Plus Bar): 80 x 6 / 80 x 6 / 80 x 6 (I really think I could still go heavier then this – like the 90 lbs that is my record – but without a spotter I’m just not willing to chance it.
Dumbbell Press: 45 x 6 / 45 x 6
Decline Dumbbell Press: 30 x 6 / 30 x 6 (could Certainly go heavier then this)
Barbell Shrugs: 90 x 6 / 90 x 6
Dumbbell Shrugs: 60 x 6 / 60 x 6
Then, because I had a lot of time left I hopped on the treadmill and did 30 minutes of walking/incline intervals. Another workout in the bank! Whoo hooo!
Yesterday was ‘sleep in day’. Fiancé didn’t want to get up, and I woke up with a headache – so ended up skipping the early morning gym visit. I hate going to the gym after work (just too busy for me) so instead I went home and worked out on my poor neglected home gym. Yes, I have one and it’s fully capable of challenging me in every way except a leg workout.
Here's the Entire setup Beautiful isn't it?
So – today was back day. I warmed up and started to workout. The only ‘problem’ I have with working out from home is that my weight bench is a little different then the equipment they have at the gym so it’s difficult to gauge how much weight to use, but I managed.
Lat Pull-down: 120 x 4 / 110 x 5 / 110 x 5
Close Grip pull-down: 110 x 6 / 110 x 6 / 110 x 6
Seated Cable Row: 110 x 6 / 110 x 6
Dumbbell Row: 50 x 6
Leg Lifts (over the bench): 15/15/15
Cable Crunches: 110 x 6 / 110 x 6
What really got me charged up was that back when I was doing BFL in 2004 and using this equipment the most I could do on lat pulldowns and rows was 50 lbs. Oh yeah!
Then I got on the treadmill and spend 30 minutes doing intervals.
Boy did I feel GREAT once I was done.
Food for yesterday was perfect – right on track.
Today the alarm went of at 4:00AM and I hit snooze several times. I rolled over and poked the fiancé awake and got “I’m tired I’m sleeping in” from him. Believe me, the urge was STRONG to roll back over and stay in bed but there was no way I wanted to miss the gym two days in a row! So I got up, got dressed and drove myself! Quite the accomplishment considering I think I finally fell asleep last night about 2:00 AM and woke every hour on the hour after that. (It’s insomnia time for me).
Once I got to the gym I warmed up and then hit the weights.
Bar Bell Press (Plus Bar): 80 x 6 / 80 x 6 / 80 x 6 (I really think I could still go heavier then this – like the 90 lbs that is my record – but without a spotter I’m just not willing to chance it.
Dumbbell Press: 45 x 6 / 45 x 6
Decline Dumbbell Press: 30 x 6 / 30 x 6 (could Certainly go heavier then this)
Barbell Shrugs: 90 x 6 / 90 x 6
Dumbbell Shrugs: 60 x 6 / 60 x 6
Then, because I had a lot of time left I hopped on the treadmill and did 30 minutes of walking/incline intervals. Another workout in the bank! Whoo hooo!
Wednesday, May 10, 2006
I had to share this...
I know that many people out there struggle (Like I do) with what many would call an 'addiction' to food. An irrational urge to overeat and/or eat unhealthy things. This one habit alone is the reason we are ... fat. It's not lack of knowledge. Most of us KNOW all there is to know about nutrition and portions sizes - but for some reason consistantly make what would be called 'wrong choices'. Like any other adict we can't see to give up the very thing that's making us unhealthy.
Well I was pointed to this website and frankly - I love it! Please take a look at this..
Taming Your Feast Beast
Are you ready? I'm making my abstinence commitment now, here today...
I will never overeat.
I will never eat incorrectly.
So there!
I know that many people out there struggle (Like I do) with what many would call an 'addiction' to food. An irrational urge to overeat and/or eat unhealthy things. This one habit alone is the reason we are ... fat. It's not lack of knowledge. Most of us KNOW all there is to know about nutrition and portions sizes - but for some reason consistantly make what would be called 'wrong choices'. Like any other adict we can't see to give up the very thing that's making us unhealthy.
Well I was pointed to this website and frankly - I love it! Please take a look at this..
Taming Your Feast Beast
Are you ready? I'm making my abstinence commitment now, here today...
I will never overeat.
I will never eat incorrectly.
So there!
Tuesday, May 09, 2006
Danger!
Almost had a 'bad moment'. I can't really call it bad planning cause it wasn't - but I walked out of yoga and felt like I was going to pass out. I couldn't stop and had to run to the ferry... I knew I HAD to eat but a quick look at the food on the ferry had me thinking I might have resort to eating 1/2 a candy bar. BUT after giving the snack bar a good 'once over' I found a small bag of peanuts. I'm fealing better now - the greyness is passing.
Stupid thing is I had powder in my bad to make a shake out of - but nothing to 'shake' it in. Duh.
Next time I know better.
Still I'm glad the giving up the candy bar didn't even hurt - maybe this whole 'mental thing' is working.
Stupid thing is I had powder in my bad to make a shake out of - but nothing to 'shake' it in. Duh.
Next time I know better.
Still I'm glad the giving up the candy bar didn't even hurt - maybe this whole 'mental thing' is working.
Reflections of me...
I had a thought while walking to work from the ferry this morning. It occurred to me that although I had a STELLER week last week – I still spent a great deal of time feeling deprived. Then I realized that as long as I continue to feel this way, I will continue to fail. I will eventually relax my will power and say ‘forget this!’ ‘Why should I have to stay in the office while everyone else has Chinese food?’ ‘Why should I have to give up two hours of sleep just to go to the gym?’ ‘Why should I have to pass up a cookie?’…etc. I think you get the point. It’s the reoccurring theme in my life.
Until I convince myself that it’s eating the crap food and not working out that’s the REAL Deprivation I will continue to fall back into my old ways of doing things. I will give into temptation eventually.
I’m not exactly sure how to do that. I’m open to ideas – here’s what I’ve come up with so far.
1) Watch the self talk and change it as often as I can.
2) Find satisfying alternatives for the things I ‘miss’ (like the chocolate protein pudding I found the other day)
3) Add ‘Eating the crap food is the REAL Deprivation’ and other such items to my daily meditations/visualization.
I already started #3 – on the train this morning I pictured myself eating my favorite iced sugar cookies and every bite adding another ‘glob’ of fat to my body. (If only it worked that way… could you imagine?) I also spent some time imagining that I was eating my lovely spinach salad and with each bite I got just a little thinner, trimmer, stronger.
This ‘process’ that I’m going through can not be a ‘diet’. I’ve got to build these changes to my eating habits into something I can do forever. Because of my food issues I will NEVER be able coast through my ‘nutritional life’. And - I will not be able to live forever feeling deprived, and the only way around that is to change… me.
I had a thought while walking to work from the ferry this morning. It occurred to me that although I had a STELLER week last week – I still spent a great deal of time feeling deprived. Then I realized that as long as I continue to feel this way, I will continue to fail. I will eventually relax my will power and say ‘forget this!’ ‘Why should I have to stay in the office while everyone else has Chinese food?’ ‘Why should I have to give up two hours of sleep just to go to the gym?’ ‘Why should I have to pass up a cookie?’…etc. I think you get the point. It’s the reoccurring theme in my life.
Until I convince myself that it’s eating the crap food and not working out that’s the REAL Deprivation I will continue to fall back into my old ways of doing things. I will give into temptation eventually.
I’m not exactly sure how to do that. I’m open to ideas – here’s what I’ve come up with so far.
1) Watch the self talk and change it as often as I can.
2) Find satisfying alternatives for the things I ‘miss’ (like the chocolate protein pudding I found the other day)
3) Add ‘Eating the crap food is the REAL Deprivation’ and other such items to my daily meditations/visualization.
I already started #3 – on the train this morning I pictured myself eating my favorite iced sugar cookies and every bite adding another ‘glob’ of fat to my body. (If only it worked that way… could you imagine?) I also spent some time imagining that I was eating my lovely spinach salad and with each bite I got just a little thinner, trimmer, stronger.
This ‘process’ that I’m going through can not be a ‘diet’. I’ve got to build these changes to my eating habits into something I can do forever. Because of my food issues I will NEVER be able coast through my ‘nutritional life’. And - I will not be able to live forever feeling deprived, and the only way around that is to change… me.
Tuesday
Ah the dangers of weighing in every day :P Today the scale gave me the unfortunately news that I am 205.2 today. I’m not going to let it get to me though – I’ll persevere through the week and hopefully have even better results then last week.
Yesterday ended as it started – in great shape. I hit my calorie mark and was right on with my ratios. Yay!
Today, my meals are packed and I’m ready for another day the just as good.
It started on the right foot at least. Even though I hit the ‘snooze’ button a few times I still managed to make it to the gym by 5:30. After a little warm up I hit the gym to work on legs – one of my FAVORITE days. Because we had to work around a few people who were using equipment we didn’t do our ‘regular’ workout but with only a little rearranging we managed to get all our exercises in. And I found that I think I like this exercise order even better then our planned one.
Leg Press: 500 x 6/500x6/500x6
Standing Calf Raises: 195x8/195x8/195x8
Squats (+bar): 140x6/140x6/140x6/140x6
Seated Calf Raises: 135x8/135x8
Straight Leg Dead Lifts(+bar): 110x6/110x6/110x6
Then we went and stretched out really good. Overall a really nice workout and 65 minutes more toward my weekly goal.
It should be another great day – I keep stringing these together and I may just start to feel confident about myself again.
Yesterday ended as it started – in great shape. I hit my calorie mark and was right on with my ratios. Yay!
Today, my meals are packed and I’m ready for another day the just as good.
It started on the right foot at least. Even though I hit the ‘snooze’ button a few times I still managed to make it to the gym by 5:30. After a little warm up I hit the gym to work on legs – one of my FAVORITE days. Because we had to work around a few people who were using equipment we didn’t do our ‘regular’ workout but with only a little rearranging we managed to get all our exercises in. And I found that I think I like this exercise order even better then our planned one.
Leg Press: 500 x 6/500x6/500x6
Standing Calf Raises: 195x8/195x8/195x8
Squats (+bar): 140x6/140x6/140x6/140x6
Seated Calf Raises: 135x8/135x8
Straight Leg Dead Lifts(+bar): 110x6/110x6/110x6
Then we went and stretched out really good. Overall a really nice workout and 65 minutes more toward my weekly goal.
It should be another great day – I keep stringing these together and I may just start to feel confident about myself again.
Challenge Yourself
"When we accept tough jobs as a challenge to our ability and
wade into them with joy and enthusiasm, miracles can happen."
*Arland Gilbert
wade into them with joy and enthusiasm, miracles can happen."
*Arland Gilbert
Monday, May 08, 2006
Update!
Well the weekend went as planned (for once!)
Friday Night I went out with friends. I had water while they had drinks. A good time was had by all. For dinner I allowed myself my first treat meal and had orange chicken... yummy! Because of my careful planning I was still able to stay within my calories.
Saturday I kept to planned meals ate appropriate portions and again came it right on track.
Sunday was a little rough because I didn't plan my trip into San Francisco very well, but I pulled through, made it through the day to my second treat meal and got to have a cheeseburger. mmmmm. And again because I kept my food choices good I was able to stay on track calorie wise - a big win weekend for me.
And what was the result of this week-long willpower fest? weight today: 204.9! that's 1.8 lbs for the week. Not bad at all.
With that being said, I did a little evaluating about my week - here's where I think I could have improved.
1) Even with all the excercise I did - I fell about 82 minutes short of my goal - (About 540 calories)...
I need to make sure I'm getting all those minutes in. I shaved things a little close a few days - and I'll probably need to plan on doing at least SOME kind of workout on one of the weekend days - or just plan to not lose 2lbs a week - it's my choice.
2) Creatine - DUH! I don't know WHAT I was thinking. Gaining mass is the furthest thing from my mind but I was taking creatine all last week. Besides the water weight, and the muscle building properties; each scoop of the brand of Creatine I take has 130 calories! That means I was taking in almost 200 extra calories a day!
The answer to this one is easy at least - stop taking creatine.
So I'm looking for bigger losses this week. I've proved that one good week lends results - two will as well if I stick to it as closely as I did last week.
As for today? I didn't want to get up this morning when the alarm went off at 4:00AM. I ended up hitting snooze twice but I told myself there was NO WAY I was missing a workout this morning. I didn't want to start the week off on that kind of note. So I hit the gym and did my shoulders and triceps.
Dumbbell Presses:
35 x 6/35 x 6/35 x 4
Went up five pounds this week and MAN was it hard!
Someone was on the Barbell Press Rack so I had improvise and do Lat Raises next:
25 x 6/25 x 6
Barbell Presses (Plus Bar):
35 x 6/30 x 6
After toasting my shoulders with the dumbbells and the lat raises I struggled with the barbell presses but made it through
Tri Pressdowns:
120 x 6/115 x 6/115 x 6
Laying Tri Press:
45 x 6/45 x 6
Seated Tri Overhead Press:
45 x 6/45 x 6
Then I went over and hit the treadmill and did intervals for 30 minutes before hitting the showers. So that's 75 minutes of working out for me today (my goal is 522 for the week - you can count with me! lol)
Meals are packed (or consumed) for the day and all is right inthe world.
Have a great one!
Charging into the new week!
Well the weekend went as planned (for once!)
Friday Night I went out with friends. I had water while they had drinks. A good time was had by all. For dinner I allowed myself my first treat meal and had orange chicken... yummy! Because of my careful planning I was still able to stay within my calories.
Saturday I kept to planned meals ate appropriate portions and again came it right on track.
Sunday was a little rough because I didn't plan my trip into San Francisco very well, but I pulled through, made it through the day to my second treat meal and got to have a cheeseburger. mmmmm. And again because I kept my food choices good I was able to stay on track calorie wise - a big win weekend for me.
And what was the result of this week-long willpower fest? weight today: 204.9! that's 1.8 lbs for the week. Not bad at all.
With that being said, I did a little evaluating about my week - here's where I think I could have improved.
1) Even with all the excercise I did - I fell about 82 minutes short of my goal - (About 540 calories)...
I need to make sure I'm getting all those minutes in. I shaved things a little close a few days - and I'll probably need to plan on doing at least SOME kind of workout on one of the weekend days - or just plan to not lose 2lbs a week - it's my choice.
2) Creatine - DUH! I don't know WHAT I was thinking. Gaining mass is the furthest thing from my mind but I was taking creatine all last week. Besides the water weight, and the muscle building properties; each scoop of the brand of Creatine I take has 130 calories! That means I was taking in almost 200 extra calories a day!
The answer to this one is easy at least - stop taking creatine.
So I'm looking for bigger losses this week. I've proved that one good week lends results - two will as well if I stick to it as closely as I did last week.
As for today? I didn't want to get up this morning when the alarm went off at 4:00AM. I ended up hitting snooze twice but I told myself there was NO WAY I was missing a workout this morning. I didn't want to start the week off on that kind of note. So I hit the gym and did my shoulders and triceps.
Dumbbell Presses:
35 x 6/35 x 6/35 x 4
Went up five pounds this week and MAN was it hard!
Someone was on the Barbell Press Rack so I had improvise and do Lat Raises next:
25 x 6/25 x 6
Barbell Presses (Plus Bar):
35 x 6/30 x 6
After toasting my shoulders with the dumbbells and the lat raises I struggled with the barbell presses but made it through
Tri Pressdowns:
120 x 6/115 x 6/115 x 6
Laying Tri Press:
45 x 6/45 x 6
Seated Tri Overhead Press:
45 x 6/45 x 6
Then I went over and hit the treadmill and did intervals for 30 minutes before hitting the showers. So that's 75 minutes of working out for me today (my goal is 522 for the week - you can count with me! lol)
Meals are packed (or consumed) for the day and all is right inthe world.
Have a great one!
Charging into the new week!
Build
"If you go to work on your goals, your goals will go to work
on you. If you go to work on your plan, your plan will go to
work on you. Whatever good things we build end up building us."
*Jim Rohn
on you. If you go to work on your plan, your plan will go to
work on you. Whatever good things we build end up building us."
*Jim Rohn
Friday, May 05, 2006
Discipline
"Self-respect is the root of discipline. The sense of dignity
grows with the ability to say no to oneself."
*Abraham Joshua Heschel
(I'm including some of my photos with my entries - I hope no one minds)
grows with the ability to say no to oneself."
*Abraham Joshua Heschel
(I'm including some of my photos with my entries - I hope no one minds)
Please indulge me for just a moment as I grumble... it'll only take a moment, I promice.
Scale this morning? 1 pound down. Yeah 1 POUND!! I was so dissapointed. I've been working my TAIL off this week. Not an unplanned morcel has passed my lips. I've controlled my food intake to the straining point, turning down lunch dates with coworkers and tracking every bite of food. I've hit every workout and either met or exceeded my goals for minutes excercised. I'm drinking water like a fish and I've made sure to get in my vitamines and suppliments every day. And what do I get? over 1/2 way through the week and only 1 pound down - and a rough weekend ahead of me.
However I'm not on in the mood to dwell on it. All this does is strengthen my resolve to make the weekends work for me instead of me slogging through the weekend. I am going out with friends tonight. No I'm not drinking. I did start to waver on that a bit thinking.. just one. But with only 1 lb of weight loss under my belt I don't dare blow that away with a bunch of empty calories and a drop in my metabolism. It also means that my initial plan of PLANNING my Saturday and Sunday's meals is even more important then ever. I can't afford to even just simply maintain over the weekend I've got another pound to lose and three days to do it in.
So for my positive news :P I made it to the gym today - I met my goal of five days in the gym before Friday. YAY! Total for the week is five days of weight lifting, two days of runing, one day of swimming, and two days of yoga. Best part was I never 'bonked' My energy levels (and soreness levels) were high the entire week.
Today was bis and abs and after a short warm up I got right to it:
Straight Bar Curls (total weight):
45 x 6
45 x 6
45 x 6
Hammer curls:
20 x 6
25 x 6
Curl Bar Cable Curls:
70 x 6
70 x 6
Cable Crunchs:
190 x 15
190 x 15
Then I went and ran for 30 minutes and went off to hit the showers.
I hope everyone has a great weekend - I intend to!
Scale this morning? 1 pound down. Yeah 1 POUND!! I was so dissapointed. I've been working my TAIL off this week. Not an unplanned morcel has passed my lips. I've controlled my food intake to the straining point, turning down lunch dates with coworkers and tracking every bite of food. I've hit every workout and either met or exceeded my goals for minutes excercised. I'm drinking water like a fish and I've made sure to get in my vitamines and suppliments every day. And what do I get? over 1/2 way through the week and only 1 pound down - and a rough weekend ahead of me.
However I'm not on in the mood to dwell on it. All this does is strengthen my resolve to make the weekends work for me instead of me slogging through the weekend. I am going out with friends tonight. No I'm not drinking. I did start to waver on that a bit thinking.. just one. But with only 1 lb of weight loss under my belt I don't dare blow that away with a bunch of empty calories and a drop in my metabolism. It also means that my initial plan of PLANNING my Saturday and Sunday's meals is even more important then ever. I can't afford to even just simply maintain over the weekend I've got another pound to lose and three days to do it in.
So for my positive news :P I made it to the gym today - I met my goal of five days in the gym before Friday. YAY! Total for the week is five days of weight lifting, two days of runing, one day of swimming, and two days of yoga. Best part was I never 'bonked' My energy levels (and soreness levels) were high the entire week.
Today was bis and abs and after a short warm up I got right to it:
Straight Bar Curls (total weight):
45 x 6
45 x 6
45 x 6
Hammer curls:
20 x 6
25 x 6
Curl Bar Cable Curls:
70 x 6
70 x 6
Cable Crunchs:
190 x 15
190 x 15
Then I went and ran for 30 minutes and went off to hit the showers.
I hope everyone has a great weekend - I intend to!
Thursday, May 04, 2006
Just got back from the gym. It really took all of my 'tricks' to get myself down there. The first plan (and best) had been to hit the gym this morning at the 'usual' time. But then the electricity went out yesterday and when I reset the clock I got the am/pm wrong so the alarm didn't go off this morning. So I brought my bag with me thinking I would go after work. BUT my friend and co-worker reminded me that we have yoga tonight. Considering the amount of money I spent on classes I figured I better go. Of course then little lazy voice in my head started to say... you've been working hard, why not skip today? BUT you see, at the first of the week I made a promise to myself. I said that if I didn't make it to the gym every day this week (that's the gym, yoga doesn't count) that I would not let myself go to our afterwork Cinco De Mayo party on Friday. That meant I HAD to go to the gym today. In my mind I kept flipping back and forth between options. Go after work and skip yoga or drag my butt to the gym at lunch. Excuse after excuse flitted through my mind but I disregared them all, and as you probably already guessed I made it to the gym at lunch!
And - my arms no longer belong to my body... heh. Between the back workout yesterday, then swimming... gah! Then I Fried myself with my chest workout today... the only reason I can type this is because I can rest my arms while I do so.
I hope my nose doesn't itch anytime soon...
so - the chest workout:
Dumbbell Press:
45 x 6
50 x 10
50 x 5
I did 50 lbs for 10 reps because I wanted to prove to myself that I still could. I would do a happy dance but that would involve waving my arms so you all will have to do it for me. ;)
Barbell Press (plus bar)
80 x 6
70 x 6
After frying myself on the dumbbells I was having a little trouble with the barbell - PLUS I didn't have a spotter which always makes me nervous and makes me pick lighter weights.
chest Flyes:
20 x 6
20 x 6
And that was it - I went back to work.
I've got 75 minutes of yoga still to get through today... yipes!
Food has been perfect. I had a moment of cravings today but not for sweets... for pepsi. I had just finished my turkey sandwich on whole wheat when suddenly this overwhelming urge for the taiste of diet pepsi came over me. BUT I've promised myself no drinks until I'm under 200. Man I better see some fat dropping but soon! lol
Have a great day everyone!
And - my arms no longer belong to my body... heh. Between the back workout yesterday, then swimming... gah! Then I Fried myself with my chest workout today... the only reason I can type this is because I can rest my arms while I do so.
I hope my nose doesn't itch anytime soon...
so - the chest workout:
Dumbbell Press:
45 x 6
50 x 10
50 x 5
I did 50 lbs for 10 reps because I wanted to prove to myself that I still could. I would do a happy dance but that would involve waving my arms so you all will have to do it for me. ;)
Barbell Press (plus bar)
80 x 6
70 x 6
After frying myself on the dumbbells I was having a little trouble with the barbell - PLUS I didn't have a spotter which always makes me nervous and makes me pick lighter weights.
chest Flyes:
20 x 6
20 x 6
And that was it - I went back to work.
I've got 75 minutes of yoga still to get through today... yipes!
Food has been perfect. I had a moment of cravings today but not for sweets... for pepsi. I had just finished my turkey sandwich on whole wheat when suddenly this overwhelming urge for the taiste of diet pepsi came over me. BUT I've promised myself no drinks until I'm under 200. Man I better see some fat dropping but soon! lol
Have a great day everyone!
Wednesday, May 03, 2006
I just got back from the gym - it was AWSOME!
One nice thing about my new position is that one day a week I can work from home. Today was one of those days. What's been bad about it in the past is that when I work from home it changes my routine and I miss going to the gym on the way to work. Today however - I changed that pattern. This afternoon I got my stuff together and headed toward the 'other' gym. This ones a little closer to my house but in the opposite direction from work so I don't get to go there very often. The fun thing about this gym is that it has a pool!
So I headed out to the gym with the reward of getting to hit the pool at the top of my mind.
First through, I needed to do back and abs:
Lat Pulldowns:
110 x 6
110 x 6
110 x 6
Close Grip Pulldowns:
110 x 6
120 x 6
Cable Rows:
120 x 6
120 x 6
Dumbbell Rows:
40 x 6
40 x 6
Leg lifts:
10
10
Cable Crunches:
150 x 20
150 x 20
150 x 20
Then the reward! Swimming! I did 50 minutes of laps. One lap (back and forth) of the crawl, back stroke, breast stroke, and then side stroke.. then I would start over again. I did 12 of these 'sets' it was fantastic. I actually had to FORCE myself to stop in the end! I didn't want to get out of the pool but my arms and legs were like lead and I kept breathing water because I was too tired to lift my head all the way out of the water.
And now? I feel FANTASTIC!!
Food for the day has been PERFECT! I can't wait to see what the scale says tomorrow morning.
One nice thing about my new position is that one day a week I can work from home. Today was one of those days. What's been bad about it in the past is that when I work from home it changes my routine and I miss going to the gym on the way to work. Today however - I changed that pattern. This afternoon I got my stuff together and headed toward the 'other' gym. This ones a little closer to my house but in the opposite direction from work so I don't get to go there very often. The fun thing about this gym is that it has a pool!
So I headed out to the gym with the reward of getting to hit the pool at the top of my mind.
First through, I needed to do back and abs:
Lat Pulldowns:
110 x 6
110 x 6
110 x 6
Close Grip Pulldowns:
110 x 6
120 x 6
Cable Rows:
120 x 6
120 x 6
Dumbbell Rows:
40 x 6
40 x 6
Leg lifts:
10
10
Cable Crunches:
150 x 20
150 x 20
150 x 20
Then the reward! Swimming! I did 50 minutes of laps. One lap (back and forth) of the crawl, back stroke, breast stroke, and then side stroke.. then I would start over again. I did 12 of these 'sets' it was fantastic. I actually had to FORCE myself to stop in the end! I didn't want to get out of the pool but my arms and legs were like lead and I kept breathing water because I was too tired to lift my head all the way out of the water.
And now? I feel FANTASTIC!!
Food for the day has been PERFECT! I can't wait to see what the scale says tomorrow morning.
Just a quick note for any of you who might care. I've started a new 'other blog' (on blogger so it's easier to post to it) I'll post about stuff there that has nothing to do with my weight loss... mostly just musings and frustrations. You're not obligated to visit there, but I thought I would let you know that it exists.
http://morethenyoueverwantedtoknowaboutme.blogspot.com/
http://morethenyoueverwantedtoknowaboutme.blogspot.com/
Tuesday, May 02, 2006
I have to get through this quickly I have a meeting in 1/2 an hour...
This came in my email this morning:
"I like a person who knows his own mind and sticks to it; who
sees at once what, in given circumstances, is to be done, and
does it."
*William Hazlitt (1778-1830) English Essayist
POW! talk about being hit between the eyes! And right after a very down to earth and honest post from Matt too. Matt I 'owe' you a response but don't have a enough time right now to do it justice, maybe this afternoon...
I did however want to report that I had an excellent day yesterday - I hit the nutrition right on! I'm also down 1/2 a pound today - gotta love the water weight drops don't you?
I also fought off the sandman this morning (only hit snooze once) AND my honey snuggling up do me and saying "I didn't sleep well last night, I want to sleep in" and made it to the gym. I was determined enough that if he hadn't gotten up I was going to drive myself (and make him drive the jeep to work with no top on, in the cold.. muahahahah). Leg day and after hiking on Saturday and running yesterday (and walking in impossibly tall heals yesterday) my calves were soooo tight! I made sure to warm up really good and then hit the calf machine:
Standing Calf raises:
195 x 6
195 x 6
195 x 6
Seated Calf Raises:
135 x 6
135 x 6
I warmed up again before doing leg presses just because I didn't feel like calf raises had done enough then hit the squat press machine:
Squat Presses (Leg Press Machine that you load plates on):
450 x 6
450 x 6
450 x 6
470 x 6
Squats (Plus Bar):
140 x 6
140 x 6
Straight Legged Dead Lifts:
90 x 6
then I had to hit the locker room
The plan is to do Yoga tonight.. man my legs are going to HATE ME! :)
Have a great day everyone - I plan too!
This came in my email this morning:
"I like a person who knows his own mind and sticks to it; who
sees at once what, in given circumstances, is to be done, and
does it."
*William Hazlitt (1778-1830) English Essayist
POW! talk about being hit between the eyes! And right after a very down to earth and honest post from Matt too. Matt I 'owe' you a response but don't have a enough time right now to do it justice, maybe this afternoon...
I did however want to report that I had an excellent day yesterday - I hit the nutrition right on! I'm also down 1/2 a pound today - gotta love the water weight drops don't you?
I also fought off the sandman this morning (only hit snooze once) AND my honey snuggling up do me and saying "I didn't sleep well last night, I want to sleep in" and made it to the gym. I was determined enough that if he hadn't gotten up I was going to drive myself (and make him drive the jeep to work with no top on, in the cold.. muahahahah). Leg day and after hiking on Saturday and running yesterday (and walking in impossibly tall heals yesterday) my calves were soooo tight! I made sure to warm up really good and then hit the calf machine:
Standing Calf raises:
195 x 6
195 x 6
195 x 6
Seated Calf Raises:
135 x 6
135 x 6
I warmed up again before doing leg presses just because I didn't feel like calf raises had done enough then hit the squat press machine:
Squat Presses (Leg Press Machine that you load plates on):
450 x 6
450 x 6
450 x 6
470 x 6
Squats (Plus Bar):
140 x 6
140 x 6
Straight Legged Dead Lifts:
90 x 6
then I had to hit the locker room
The plan is to do Yoga tonight.. man my legs are going to HATE ME! :)
Have a great day everyone - I plan too!
Monday, May 01, 2006
Looks like Monday is turning into my day to post! :P
Well, last week blew up in my face, but that's pretty much my MO.. two steps forward one step back... I've reset this week and I'm looking ahead. What happened? Well I had a party on Tuesday night that involved a LOT of food (a 6 course meal) and I didn't say 'no' once. Then that party ran me late (I didn't get home until 1:00AM) so I didn't plan my next day's meals, and you can guess the rest. The good news is I'm catching it now instead of a month from now.
One positive thing over the weekend... On saturday the fiance and I went hiking. A LOT of hills (my butt and calves are killing me!) and 8.2 miles of walking. It felt SOOOO good!
I DID get up and hit the gym today. It felt good to be back and 100%. Started out with a 30 minute run (well _I_ call it a run) of 1.95 miles. Then I hit shoulders and Triceps...
Standing Dumbbell Press: 30 x 6 / 30 x 6 / 30 x 6
Seated Barbell Press (+bar): 30 x 6 / 30 x 6
Side Lat: 20 x 6 / 20 x 6
Tri Pushdowns: 120 x 5 / 120 x 4 / 120 x 4
Lying Tri Press: 45 x 6/ 45 x 6
Seated Overhead Tri Press: 45 x 6 / 45 x 6
Then I hit the showers feeling GREAT!
My lunches are packed for the day and I'm feeling strong I've also been hit by a little leverage I set up for myself. No more diet pepsi until I get below 200! Also - if I don't hit the gym everyday Mon-Fri then No Cinco De Mayo Party for me. Since just having a sexy body doesn't seem to be enough to motivate me, I'm throwing some extras into the mix.
Overall my head's still in the game. I'm motivated and I KNOW I'm capable of doing this!
Well, last week blew up in my face, but that's pretty much my MO.. two steps forward one step back... I've reset this week and I'm looking ahead. What happened? Well I had a party on Tuesday night that involved a LOT of food (a 6 course meal) and I didn't say 'no' once. Then that party ran me late (I didn't get home until 1:00AM) so I didn't plan my next day's meals, and you can guess the rest. The good news is I'm catching it now instead of a month from now.
One positive thing over the weekend... On saturday the fiance and I went hiking. A LOT of hills (my butt and calves are killing me!) and 8.2 miles of walking. It felt SOOOO good!
I DID get up and hit the gym today. It felt good to be back and 100%. Started out with a 30 minute run (well _I_ call it a run) of 1.95 miles. Then I hit shoulders and Triceps...
Standing Dumbbell Press: 30 x 6 / 30 x 6 / 30 x 6
Seated Barbell Press (+bar): 30 x 6 / 30 x 6
Side Lat: 20 x 6 / 20 x 6
Tri Pushdowns: 120 x 5 / 120 x 4 / 120 x 4
Lying Tri Press: 45 x 6/ 45 x 6
Seated Overhead Tri Press: 45 x 6 / 45 x 6
Then I hit the showers feeling GREAT!
My lunches are packed for the day and I'm feeling strong I've also been hit by a little leverage I set up for myself. No more diet pepsi until I get below 200! Also - if I don't hit the gym everyday Mon-Fri then No Cinco De Mayo Party for me. Since just having a sexy body doesn't seem to be enough to motivate me, I'm throwing some extras into the mix.
Overall my head's still in the game. I'm motivated and I KNOW I'm capable of doing this!
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