Lizzyb's Lean N' Mean 2009

**lizzyb** · September 16th, 2009, 04:50 PM

Ah well, I knew it was bound to happen eventually.....me, catching a cold

So far nothing to slow me down too much, or get in the way of me getting anything done......just a little stuffy and scratchy throat is all.

Did chest, triceps and obliques today as well. Kept a nice slow and even tempo. I can honestly say that my entire upper body now is sore and stiff from yesterday and today's workout.....'course that extra digging in my gardens this a.m wouldn'thave anything to do with it either, nor the fact the my workouts take me anywhere between 90mins to 2hrs to complete and that's with minimal cardio too.....looking forward to seeing the backside of this month's program, or at least next week when I'm NOT doing 5 sets of everything tri-setted

today's w/o: tri-setted 5x10

1A) Decline Pushups
1B) Tricep Dips (legs elevated): 35,35,25,25,25
1C) Side Bends: 15

2A) BB Incline Press: 55
2B) DB Nosecrushers: 8,10,10,10,10
2C) Lying Side Leg Lift: 25,25,20,20,20

3A) Decline Flye: 20,15,15,15,15
3B) DB Kickbacks: 15,15,12.5,12.5,12.5
3C) Oblique Floor Crunch

4A) DB Pullover: 30,25,25,25,25
4B) Lying DB Extension: 8

today's cardio: 25mins treaddie set at random (max speed 3.5mph/max incline 6% changing up every 3mins)
~I felt a need for a little extra intensity for my cardio, to pay for some past sins (cheesies.......man, I forgot what crack that stuff is to me

)

today's eats:
m1) kashi n' ff milk
m2) apple and pb
PWO shake
m3) chicken zoopa
m4) hummus and celery
m5) x-lean turkey sausage (gluten free), steamed swiss chard and green beans
m6) protein n' ff milk (if I feel hungry still) + glutamine b4 bed

**lizzyb** · September 17th, 2009, 02:37 PM

Took today as a cardio only day. I did 45 mins broken into 3 - 15min segments using 3 different machines.
1. treadmill 15mins: 3% incline @ 3.5mph
2. elliptical 15mins: intervals of 30secs reverse/90seconds forward @ level 3
3. recumbant 15mins: level 2.5

todays eats:
m1) ew, green beans and pc of rye toast
m2) PWO shake, 11 almonds, 1/2 banana
m3) protein fortified rice
m4) tuna/tzatziki (fat free) and celery to dip
m5) tuna melts and 1c mixed greens w. udo's and apple cider vinegar
m6) ff cottage w/ sf applesauce (I don't like broccoli with my cottage)
glutamine b4 bed

I'm still feeling off today.......like I could just sleep all day long. I know it's a virus due to the strange little aches and pains I am getting in my chest, chills and just general malaise feeling, but still not bad enough to knock me out just enough to get my attention is all. I could have done my leg, glutes and delts w/o today along with my cardio but my delts are soooo aching today so I wanted to give the extra recovery time....if by tomorrow they are still achey, I'll just forgoe the delt portion and just do legs and glutes.....

txtenista · September 21st, 2009, 05:17 PM

i have read some of your diary posts and just want to say you are very inspiring! don't forget to take it easy on yourself when you're sick, the recovery time when you're sick is just as important as any other recovery time, that way yo ucan come back faster and stronger! i hope you feel better.

**lizzyb** · September 22nd, 2009, 05:25 PM

Hey!! Thanks for the support txtenista....I'll be cheering in your journal as well

It's been so busy lately what with having had a root canal, then a virus all the while trying to get in my proper workouts keep an eye on my 2 children who are both home with me ALL DAY LONG!!! Not to mention going away over the week-ends and working constantly on this cottage again all the while watching my kids.....have I ever mentioned that my kids don't stop till their heads hit their pillows at night?! Oh yeah......they've inherited DH's hyperactivity, lol!! Anyhoo just feels good to get that out there once in a while.

I have recovered from my virus and am feeling fine (except for the usual fatigue the day after coming home from the cottage). Today's workout was to be legs, glutes and delts......12 exercises in total. A rep scheme of 1x10,12,10,12 and most likely would have done 4 tri-sets IF I were happening to feel just manic enough to complete that (NOT!!!). Instead I did an abbreviated version using 6 exercises in total, all focusing on lower body and decided to leave out my delts. 12 is above and beyond my comfort zone I have to admit.

This month's program is probably the first one that Linda has given me, that does not particularly fit my lifestyle.......I am much too busy (both physically AND mentally) to try to fit in 12 exercises PLUS cardio. I've yet to complete a week exactly as prescribed this month......I don't consider it a failure though as I am sure I have managed to at least maintain if nothing else. I am hoping that October's plan is gonna fit me better.....I'll need to wait and see, and if not I can always ask Linda for a revision.

cardio today was 30mins on treaddie....max incline 8% - max speed 3.5mph changing up speed and incline every 3mins

my eats are super clean today as a sort of cleanse from unstructured clean eating over the week-end.

m1) p.p, ff milk and 1/2 banana
m2) 1/2c yam
m3) 2c mixed greens, can tuna, tbsp UDO's and applecider vinegar
m4) 1/2c yam
m5) tilapia jumbalaya (cleaned up)
m6) p.p and ff milk

**IMFREAKZILLA** · September 22nd, 2009, 10:14 PM

wow you have accomplished so much in basically so little time,and you have your system down.thats simply incredible..good luck

**lizzyb** · September 23rd, 2009, 08:56 PM

Hey thanks IMFREAKZILLA!

Another crazy busy day, gawd when will it EVER end?? I figure I should be able to catch up on....well life in general when the kids are in school full time....meanwhile there'll be plenty of time to rest when I'm dead, lol!!

Was business as usual workout-wise though. Nothing abreviated as far as lifing is concerned however didn't finish all my cardio component...ran out of time and had to get to work fixing supper and cleaning kitchen....was a later start on my workouts than usual....I'm usually a late morining early afternoon trainer, but life's other duties got in the way today.

Back, Bi's and Abs - tri-setted

1A) Weighted Hypers: 10,12,10,12@25,20,25,20
1B) BB Curls: 10,12,10,12@35,30,35,30
1C) V-sits

2A) Mid Back Row (DB): 10,12,10,12@25,20,25,20
2B) Hammer Curls: 10,12,10,12@15,12.5,15,12.5
2C) Weighted Crunches: 10,12,10,12@35,30,35,30

3A) Lat Pull: 10,12,10,12@42,37,42,37
3B) Preacher Curls: 10,12,10,12@15,12.5,15,12.5
3C) Reverse Crunches: 10,12,10,12

4A) Rear Flye: 10,12,10,12@20,15,20,15
4B) Con curls: 10,12,10,12@15,12.5,15,12.5
4C) Ball Crossover: 10,12,10,12
~ I used hypers instead of deadlifts today just to shake it up.

today's eats were from the lean column. I did eat a different meal for my m5) Instead of meatloaf, I made like a goulash using the ground turkey and veggies that I am having in abundance at the moment from my garden, with about 1/2c brown rice.....macros work out to about the same as the m5) in total so no worries....I like to get creative in kitchen

**lizzyb** · September 24th, 2009, 08:22 PM

Yet another busy day today (like it's some sort of surprise or something, lol?!!) Was able to get my kids to the park today though.....boy, they sure needed a good running!! My kids get a little squirrelly when they've been indoors for too long, so it's an awesome release for them to go wild at the playground.

Got in my workout but I switched it up a bit and darn it all, I sure wish I had thought of doing this earlier instead of forcing myself to complete it as it was laid out. It's not like I can't think for myself, but I guess My ol' melon got lazy this month, tee hee hee

So it went down like this: Chest (giant set), Triceps, and Obliques (giant set). I kept the same rep scheme though 10,12,10,12. I did 3 exercises for chest, one for triceps and 3 for obliques. I also completed 45mins cardio.

I'm guessing my body is gonna appreciate this volume....I was getting run down, and almost burned out with the actual prescribed volume......dunno why, 'cept to say that my bod just wasn't taking it.

Giant Set #1: chest - 10,12,10,12
1) Incline DB Press: 25,25,20,20
2) Fly:20,20,15,15
3) Cable Pullover: 20,20,15,15

DB extension:20 for all sets

Giant Set #2: obliques
1) Standing side bends: 20,15,20,15
2) Side Leg Lifts: 25,20,25,20
3) Oblique Floor Crunch

Cardio: 45mins
10mins jump rope
20mins treadmill: 4.2mph@3%incline
15mins recumbant level 3
10mins side shuffles (1min/side x5 =10mins in total)

today's eats
m1) oatmeal and scoop pp (ran out of kashi)
m2) apple and almond butter
m3) leftover goulash from night b4
m4) hummus and zuke (PWO shake)
m5) steak, green beans and broccoli
m6) protein n' milk + glutamine b4 bed

~I have to say I feel sooooo much better physically now that I revised this, I just wish I would've thought to do this in the beginning I bet I'd have done better for it......ah well, we live-we learn

**lizzyb** · September 29th, 2009, 05:11 PM

Was away over the week-end, had crappy rain and well it's still raining. It may let up just for Friday but is to be raining all week-end again. Ah well, I think I'll let DH get to the cottage on his own for a day just to get some things done. My eldest daughter is now sick and I am keeping an eye on her for H1N1.....just keeping her indoors and home for a few days....and then I'm sure my youngest will get it too, whatever it is. None of us has any serious underlying med. conditions to worry for the swine flu anyways, just don't want to pass it along to anyone else out there though.

I've decided to do a full body routine this week while waiting for October's stuff....we'll see how that goes. Curious about what October's gonna bring too. Was hoping to be able to get a little more personal with my training programs by this time, but life has been rather costly over the summer and with the economics the way they are doesn't look too promising just yet.....so hopefully October's plan will fit me better. If not I'm sure I can modify according to my own needs anyways.

I love this workout as it kicks ass, but it is reasonable as far as time constraints go too. In other words it suits my lifestyle just fine. It is one day strength, one day hypertrophy and the 3rd is fat loss and endurance. I'll stick with the bulking diet I am using right now.

Day1: Strength

A1) Negative Chins: 5x5
A2) Goblet Squats: 5x5@50,50,50,50,45

B1) Standing DB Shoulder Press: 5x5@15
B2) Single Leg Deadlift: 5x5@40,40,30,30,30

C) Ab Wheel: 5x5

no cardio today

today's eats:
m1) oatmeal, scoop pp, 1tbs almond butter
m2) ff cottage and s.f apple sauce
m3) chicken zoopa + PWO shake (30mins prior to soup)
m4) 1/2 yam
m5) sole, green beans and beets
m6) protein n' ff milk + glutamine b4 bed

Cardio will only be done 1x this week and will be anaerobic in nature as I am not trying to lose at the moment and there is enough to keep my heart pumping within the parameters of this workout, I think...

**IMFREAKZILLA** · September 29th, 2009, 05:46 PM

Lizzy,you sound like you really got it going on,I do wish you the best!Looks like you have your diet under control!Your workout numbers/reps look great also.

**Italianangel** · September 29th, 2009, 07:36 PM

EEk, just sent it out, s/h sent it 4 days ago......

**lizzyb** · September 29th, 2009, 09:15 PM

Got it, lol!! Linda I think you may converted me over the past year or so when it comes to cardio.....I see it as a 'challenge' now and actually look forward to doing it...... a long ways from my old habits of doing 20mins HIIT 3x wk, lol!!

I'll be in touch with questions and the rest tomorrow!

**lizzyb** · September 30th, 2009, 05:12 PM

My daughter is on the mend as my son awoke with a runny nose.....here we go.......again . He's a MUCH better sport about it all than his sister is though.....nothing gets him down or grumpy...he just rolls along with life.

Well, I got in my new program for October. I'll give it a shot. It's 4days lifting and 6 days progressive cardio. First half of month is endurance and fat burning and the last half is strength and hypertrophy....cool looking. Cardio components can get up to 75mins I think (yikes!!) but I'll do those days on non-lifting days.

Stats are as follows:
August September

Waist 27" 27.25"
@Belly button 28.5" 28.75"
Chest 33.75" 34.25"
Glutes 37" 36.75"
Upper Thigh 22" 21.5"
Calve 13" 12.5"
Bicep 10.75 relaxed/11.5flexed no change
Weight 122lbs 122.4lbs

my bodyfat as of this a.m according to my scale is 17.3%

I bought a new b.f scale last week and results are near to what I read when doing callipers on a 3pt test done at home by me....just for rough guess-timation, 100% accuracy isn't necessary for my needs......my goal would be to get to 15% first or whatever b.f shows off some blocks in the ol' abs, lol!! so for a month of 'building', I gained a little here and lost a little there and overrall, my b.f has not budged much at all, maybe a point or two if at that.

Today will be a rest day and then tomorrow I will either resume the plan I have for this week, or I will start my new one......we'll see about that tomorrow

**lizzyb** · October 1st, 2009, 04:42 PM

I chose to take a 'dry run' of October's plan today....by that I mean I did it, but I wasn't pushing myself too hard either, just to get a feel and of course keep moving. I'm feeling drained, from playing nurse and well from battling the bug in my own self too. So I don't wish to overdo anything and prolong my illness either, I just wish to keep moving. I know I'll kick it hard next week, I just need some rest.......sigh, and a nice hot bath too

Anyhoo, the rundown went pretty good considering how I feel. I am quite weak compared to last week though, so that's a little discouraging.....but only temporary, thank God!

Day 1: Upper

Decline Pushups: 3x10 (I don't have a dip station)
Incline Barbell Press: 3x10@75,70,65
Pushups on Body Ball: 3x10 (I only have one ball

)
Chin-ups: I omitted this today as I still ache from my chins I did the other day
BB Deadlifts: 3x10@55,55,45
Nose Crushers: 3x10@20
weighted v-sits: omitted as well.
~See how I can tell I am under the weather? I am not recovering from my last workout.....my abs are quite tender and fro some reason my forearms are unforgiving today too. My knees are quite achey.....I'm not whining or anything just feeling a little blah is all.

cardio was to be 45mins -20 on recumbant and 25 on treaddie doing side shuffle and run combos......I don't have it in me to run today so I just did as many side shuffles as I could for about 15mins for a total cardio component of 40 mins......now I feel like curling up by the fireplace for a nap....it is a balmy +6C here

Today's eats were according to plan....eating from the 'rustic' column. I don't a single egg or eggwhite left in my house so I had to use turkey breast for my lunch.....no worries

So overall not to bad......I am not looking forward to the long cardio days that will be coming up late in the week.....85mins

Ah well, as always I'll do the best i can and as much as I can and that is all......Hmm I wonder if those days can be split up throughout the day??? Hmmm....me does wonder

**Italianangel** · October 1st, 2009, 05:00 PM

[quote=lizzyb;730421
Hmm I wonder if those days can be split up throughout the day??? Hmmm....me does wonder

[/QUOTE]

yuppers, do as much as you can non stop or stick the extra after weights.....but yes, break up as needed.

**6-Pak Girl** · October 3rd, 2009, 11:33 PM

Lizzy - gosh I haven't visited your journal for awhile. Boy, are you kicking butt or what?! As always, I'm amazed and impressed at your energy level and fortitude. You're an inspiration, girl.

**lizzyb** · October 4th, 2009, 05:51 PM

Thanks 6-Pak-Girl! Though somedays I am kicking butt and others I am getting my arse kicked, lol!!

The kids are almost back to feeling 100% and I'm slowly getting my energy back...still somewhat lethargic but getting better day by day. Stayed home this week-end to let DH get some 'real' work done on the cottage before the season is totally finished. Enjoying a nice relaxing sunday with my kids and have a nice roast in the oven awaiting DH's return

Sublime!

Today is the official start of my October program. Since I had already done the upper portion not that long ago I am starting this week with the Lower body portion to keep balance.

Wk1-Day1: Lower

BB Squats: 3x10@95
Leg Press: 3x10@161
Single leg Squats: 3x10@45,40,35
Walking Lunges: 3x10@40,30,30
Cable Inner Thigh: 3x10@11
Leg Curl(cable, standing):3x10@16e
Standing single DB Calve Raise: 3x10@25e

today's cardio:
20mins recumbant: 30% max
25mins treadmill: side shuffles and forward run (1min per each rotation)

today's eats: rustic
m1) oatmeal and mango
m2) turkey (2oz) and 1c spinach, udo's and applecider vinegar
m3) waldor salad w/ udo's and apple cider vinegar
m4) pwo shake and 2 rice cakes w/ p.b
m5) roasted beef, sweet potatoe, green beans, carrot (beef instead of chicken today)
m6) protein n' water + glutamine b4 bed

**lizzyb** · October 6th, 2009, 04:35 PM

Life is still chugging along at the speed of sound these days....my gawd, does it ever slow down? I'm beginning to think, not! At least not where I hail. Certainly had a nice laid back week-end not having to travel...I was sooooo due to just stay put, if only for a week-end. My energy is almost back to what I call normal, so this is good news. Gearing up for the week-end.....of course it's gonna be a busy/hectic one

we are intending to get out of town Friday and return Saturday.....it is Thanksgiving here on Monday, and it's DH's birthday Sunday. I am having my Mom over for turkey dinner/birthday dinner for Hubs.....she usually likes to do the birthday 'parties' at her own place "for the kids" sake, but since DH's birthday falls so close to Thanksgiving this year, I decided to combine the two....Mom will still do her birthday cake thing for Hubs (ahem read: kids, lol!!). I will do something seperate with the kids on his actual birthday the day before....(most likely ribs or lasagna and pumpkin pie...his faves). As for Halloween.....I'm not a big candy person, so really doesn't do a thing for me that way.....well, o.k.......I like the twizzlers and chips but that's about it....I do get to dress up and take the kids out....now that's more my thing!! I'm the biggest kid in this household and am often found instigating silliness amongst my kids......

Anyhoo....to today's training stuff!! I did upper today instead of yesterday. yesterday I did 55mins of cardio only, and ther is no cardio prescribed for my day3, so that is why I spread it out like that......it's gonna be tough getting in all that cardio, this I know for sure. I'm really gonna have to get creative with it all to get in....here's hoping anyways!!

Day3: Upper

Push Ups: 3x10
Incline BB Press: 3x10@75
Push Up On body ball: 3x10
Chin Ups: 3x10 (1 full chin, the rest negatives per each set)
BB Deadlifts: 3x10@55
Sumo Stance One Armed OH Press: 3x10@15
Nose Crushers: 3x10@25(ez curl bar)
V-sits: 3x10@ 10(feet) / 8(hands)

No cardio today (legs needed rest)

today's eats
m1) denver omellette
m2) sirloin and green beans + udos and balsamic
m3) waldorff salad w/ evoo and applecider vinegar
m4) 2 ricecakes w/ almond butter on one and pb on the other
m5) chicken crockpot stew
m6) protein n' water + glutamine b4 bed

~On a personal note I will be meeting up with my lawyer on the 16th to start the next phase of my divorce.......I am soooooo freaking EXCITED!! Better than anticipating Christmas

**lizzyb** · October 7th, 2009, 05:05 PM

Well it was sunny outside, but not anymore

I needed to do 66mins of cardio today. I was hoping to shave off some of that time by taking the kids for a bike and wagon ride (daughter rides bike, I pull my son in the wagon), but that proved to be disasterous....my daughter is afraid of falling off her bike so much so that she actually makes it happen. Luckily she only fell off the one time, but then I have to hold onto her bike while she rides and pull the wagon, with my son, with my other hand and pray for the best!! Needless to say, I didn't get my heart rate up high enough to count as a cardio component.....so I had to resort to doing it all indoors and all at once.......

Lower body today and reps are now 4x10.

BB Squats: 4x10@105,105,100,95
Leg Press: 4x10@183,183,166,161
Single leg squats: 4x10@40
Walking Lunges: 4x10@30,30,30,25
Cable inner thigh:4x10@11
Leg curl (standing cable, single leg): 4x10@18.5
Single leg DB Calve raises: 4x10@30
~increases in weights illustrate how I ma recovering from virus and fatigue *yay!*

todays cardio: 66mins

22mins treadmill @2% incline - 4.5mph
22mins elliptical @ fatburn
22mins recumbant@level 4
phew!! glad that's done......but tomorrow's gonna be 75mins

. I may try to get the first 25 done in the a.m before the day gets a rolling!

today's eats:

m1) oatmeal and 1/4c strawberries
m2) sirloin and 1/4c tomatoe w/ balsamic and udo's
m3) PWOshake, 22 almonds and 1/2 banana (too close to next meal)
m4) hummus and peppers (improv)
m5) roast chicken w/ sweet potatoe, carrots and something green
m6) 1/2c ff yogurt, 1/2 scoop +2tsp of pp
glutamine b4 bed

~not going atg with my squats due to a touchy sacroilliac. It's flaring up due to a change in weather etc.....or I'm simply just 'getting old', lol!!

**lizzyb** · October 8th, 2009, 06:25 PM

Is it just me or did today just fly by?! Ah well, still having fun and that's what really matters isn't it? I'm getting excited for halloween this year....my kids are too....so yeah what came forst the chicken or the egg, lol?! My son ADORES rather worships Buzz Lightyear, and so it was decided by him that he be Buzz for halloween....my hubs decided that I should have a little sumthin' to wear for trick or treating too....it's sort of a half mask (I'll post pics on Halloween), it's really ugly actually, but funny too. He did it as a joke, but I am taking it one or a few steps further and bought some crazy rainbow hair and I have a hideous clown costume too..... it'll be GREAT!!

He doesn't know that I've taken things this one step farther

As for training I would think with all this crazy cardio that I should be dragging my arse about, but instead I feel I am having even MORE energy than I've felt in long time...like I'm talking months here, so this is awesomely cool! I don't do fat burners, gels or even energy drinks.....this is my own supply I am talking about here, unle4ss you count the teas and coffee, but still no more than I normally ingest.

Day5-Upper

Decline Push-ups: 4x10
Incline BB Press: 4x10@80,80,80,75
Push Ups on Body ball: 4x10
Assisted Chins: 4x10
Cable Deadlift: 4x10@56
Sumo Stance Single Arm OH Press: 4x10@15,12.5 for remaining sets n' reps
Nose crushers: 4x10@25
V-Sits: 4x10@5,5,3,bs (ankles) / 8,8,5,5 (hands)

today's cardio: was to be 75mins. actual time was about 63mins
25mins elliptical @ fatburn
12mins treadmill: sprint 7mph recover 2mins/repeatedly raising incline 1% with each sprint.....I think I got to level 4 b4 I thought I was gonna die, lol!!
25mins recover on elliptical lowest level
~so that's cool, I have something to work towards with my Day5 cardio....MUST get that 25mins sprint thing, must NOT let it defeat me, lol!!!

todays eats:
m1) oatmeal and berries
m2) 20z grilled chicken w/ 1cup spinach, evoo and balsamic
m3) chicken crock pot stew
m4) PWO shake + 2 rice cakes and pb
m5) something with shrimp to be similar in macros for this day as prescribed
m6) protein n' water + glutamine b4 bed

So this was my today.......today is just a cardio day (85mins

) and then Saturday is a full day of rest

**lizzyb** · October 13th, 2009, 07:07 PM

Just getting back on track after our Thanksgiving week-end. I didn't overdo things to much in hindsight....I was to have 2 cheat days and I think I had 3

..... In the grand scheme of things I maybe had 2 good cheat days when you break it down. Other than the usual turkey one has on thanksgiving and the 'other' good stuff, for cheat day #1, I had liver and onions with mashed potatoes and homemade lemon meringue pie on another day and I had icecream cake on a different day with dim sum.....so, yeah pretty nasty in retrospect, but all in all not so bad considering the holiday week-end, lol!!

Training was sporadic over the week-end due to the holiday and travelling and such (we went to the cottage for a day, the next to my MIL's, and the next day my Mom came here for trukey dinner) so really no time to fit it in there.....I don't stress over that stuff either because it's time with family that I don't spend every day, and that to me is worth more than anything.....time is precious and I like to spend it wisely.

Today is my offical Day1 of my 2nd week of training. This week is drop sets too....mega pumps from that stuff

Back and Chest: Drop sets: 8,10,12,12,15x3
Mid back row (machine)
machine chest Press
lat pulldown
decline chest press
~I'm not going to bother listing the weights because I'm simply just too lazy to type all that out, lol!!

today's cardio; 45mins - 20mins recumbant @level 2 (snore!!) and 25mins treadmill - 1min sideshuffles side to side alt with run 1min @6.5mph

today's eats
m1) 6ew, 2oz turkey breast and 1tbs salsa
m2) choco-banana protein bar
m3) pwo shake + 22 almonds
m4) turkey dinner leftovers (turkey, squash, mashed potatoes broccoli, salad)
m5) protein n' water + glutamine b4 bed
no m6) today to make up for extra cals from dinner