Lizzyb's Lean N' Mean 2009

[lizzyb]

Well let's just say that my entire lower half of me is quivering like a schoolgirl today! Drop Sets for an entire Leg workout.....OM-freaking-G!1 I love it, lol!! Training legs has always been a fave of mine, next to bi's and abs so this was like de-lish to me today!! I forced myself to do my cardio today despite the fact that my legs were begging me not to, lol!! I know I'll appreciate having done it tomorrow when I wake and my legs don't hurt so much Tomorrow is a rest day from cardio and I will use the rest of my time for some MUCH needed stretching.

Wk2-Day2: Legs - drop sets

Squats: 8,10,12,12,15 x 3 @95,85,75,65,55 / 85,75,65,55,45 / 75,65,55,45,35
Leg Curls: 8,10,12,12,15x3@21,18.5,16,13.5,11 (each leg)
calve raises: 8,10,12,25,30 @95,85,75,55,45 (I goofed here with the reps was supposed to be 15,20,20,25,30 hence the big drop in weight near the end)
Leg extension: 8,10,12,12,15x3@41.5,39,34.5,32,26.5 / 39,32,24,17,9 x2
Inner/Outer thigh: 15,20,20,25,30: I/O-10,8,5,3,bw
Hip extesnion: 15,20,20,25,30 )forgot to write it down, lol!! And I forgot to do this one yesterday so that is why we see it here today)

today's cardio: 10mins elliptical, 30mins treadmill set at random fatloss (max speed 3.5mph, max incline 8% switching speeds and incline every 60secs)-couldn't run as my hip is bothering me today...yeah I'm getting old
15mins elliptical set at fatburn.

today's eats:
m1) oatmeal and 1/2 banana
m2) 2oz turkey breast and 1c spinach w/ udo's and applecider vinegar
m3) waldorf salad (using turkey breast instead of 1 whole egg)
m4) chocolate banana protein bar (gotta use em' up)
m5) tilapia and broccoli
m6) protein n' water + glutamine b4 bed

~whew that's it!!

[lizzyb]

I took Thursday as a rest day from training, but not from diet. Friday was a cardio day and completed 66mins worth and today was 75mins worth (OMG, really.....75mins!!!) Today's training again was arms and was again drop sets......by the end of that one, my poor triceps were quivering and biceps failing.....I look forward to tomorrow's ab session of drop sets as well, to complete week 2. Next week the reps are 1x 8,10,12,10,8 and trying to hit the same weight on rep 12 as did in rep 8. Cardio stuff is still gonna be the same.

Today was a rest day from diet....pizza night!

[lizzyb]

Let me tell you I'm gonna be happy to see the backside of this drop set week.....I'm more accustomed to doing drop sets as the last set, not an entire workout of dropsets, so yeah my body is tired from that. 85mins cardio has me hating cardio again, but it also has me not minding 60-75mins of cardio so out of discomfort, a little comfort can grow.....so that's really cool.
Weather here today is great.......sunny (was, it's dark now, lol!!), mild 10C. Hubs went to the cottage on his own today to get some work done, we stayed home because we assumed it would be colder. We stillhad fun nonetheless.....played out in the backyard, raked a gian pile of leaves (many times over, lol!!) for the kids to run and jump and play in. I did a little tidying in my flower beds and planted a few different bulbs for spring. I put out some cold weather feed for the birds and picked up some of the summer stuff lying about the yard......baked a pumpkin pie and made a batch of chili for when DH gets home.....might light a fire in the fireplace too, just to get my cozey on, lol!

today's workout was shoulders and abs. Delts were 3x8,10,12,12,15 (drop sets) and abs were 1x15,20,20,25,30

cardio was 60mins indoors and the last 25 spent outside doing 'yardio', lol!!

diet today is along the lines of rustic, but the chili and pie this evening is an obvious cheat.....though the chili is x-lean ground turkey, it's the beans that throws it off.....ah well, cheats have really mild this week-end, enough to make just a cheat day......so I am not at all worried there.

On a personal note, I've signed papers with my lawyer on friday and the wheels will be set in motion tomorrow. In about 3more months or so, I will be rid of a certain someone.......FOR REAL this time, lol!! I can't wait......

[lizzyb]

Here's some fun......this weeks workouts are setup like this: 8,10,12,10,8 sort of a zig-zag pattern since at rep 12, I am using the same weight as rep 8. I actually naiively thoght that this week was sort of a deload week before next week's 8x8's since it seemed rather sounded easy enough one giant set of 8,10,12,10,8.....a walk in the park.........yeah right!! Actually kicked me arse pretty good I might say too....so I'll be feeling this one tomorrow!! great thing about this week though is I won't be feeling so pressed for time to get that cardio in....next week'll be another story, but I'll cross that when I get there right?!

Legs:

Front Squats (DB): 8,10,12,8,10,12@35,30,35,30,35e
Single Leg Squat using ball: 8,10,12,10,8@20,15,20,15,20e
SLDL: 8,10,12,10,8@50,40,50,40,50
Calve Raises (using leg press): 8,10,12,10,8@117,100,117,100,117

Cardio: 45mins - 20mins recumbant level 3, 25mins treadmill- side shuffles + forward jog @6mph (60secs rotation)

today's eats:
all over the board, lol!!
m1) "sunshine panini" buckwheat crepe w/ 1 whole egg and ham, mixed fruits
m2) 2c turkey soup (leftovers, was out for breakfast so was in btwn meals)
m3) PWO shake + 1/2 banana
m4) chinese mixed greens, szechuan noodles (shrimp, mixed veggies....nice and spicey)
m5) protein n' water + glutamine b4 bed
~eats are a little wonky today....hubs really wanted the noodles, so I had to give in....this time, lol!!

As a side note:
From the info I have gathered from asking about people's length of time spent training I am learning lots!! I polled the ladies at another board as I was curious and the broader the spectrum the more varied the input. Would seem the ladies weren't so much dedicated as the men. Typical, us gals want results, but we don't wanna have to work too hard for them....he he he, o.k well not all of us ladies, ahem, lol!!! It's the guys who've shown me, by their responses that I perhaps am falling somewhere in between thier hardcore dedication and the other women's apple pie in the sky ideals. From this I can now see that I am perhaps being a tad whiney about my training and maybe should just suck it up and do the best I can.....which is exactly what I end up doing all the time anyways.......sometimes I just like to look for aneasy way out.....my hormones play a role in this too, during different times I all balls to the wall, and at others I am whimping out, fatigued losing interest or rather harder to keep focused.....
Now that I know all this and thanks to all the good peeps here and there as well who responded to those threads, I will be better able to steer through this fog I get myself into, and feel assured knowing that it to shall pass.

thanks guys!!

[lizzyb]

Weather is getting better temperature wise around here, probably the "indian summer" we've all been wishing for...or do we call it Canadian Aboriginal Solstice now, lol?! 'Cept it's supposed to rain all week-end long, ah well I'm gonna be too busy for the weather this coming week-end anyways.
I sure am enjoying the shorter training time this week....yeah, I know, enjoy it while it lasts, lol!! Used the great outdoors for 2/3 my cardio before lifting and did the last 20 on my elliptical.

today's stuff: back - reps: 8,10,12,10,8

T-bar rows (modified: used incline bench at a 45* angle and db's): 20,15,20,15,20e
cable rows: 31,28.5,31,28.5,31
Standing bent BB Rows (underhand): 40,35,40,35,40
Reverse DB Flye (arms wide): 15,12.5,15,12.5,15e

today's eats;
m1) 1c kashi and ff milk
m2) 22 almonds 1c broccoli
m3) turkey chili (1c, using up leftovers)
m4) PWO shake, 1/2 banana
m5) tilapia, asparagus and cauliflower
m6) protein n' water + glutamine b4 bed
~eats are sort of all over the page, I've dipped inot more than one column and that may or may not be allowable.

[lizzyb]

This week I chose to get all my lifting done, one day after another. Since I am lifting 4x week this month, this would mean that today is Day4 and I won't be lifting now till Monday, respecitively. That gives me 2 free days to be able to fully apply myself to my extra long cardio components that are prescribed for days 5 + 6.

Wasn't able to make it here yesterday so here's my yesterday:

Wednesday's stuff: Wk3 - Day3: Chest - 8,10,12,10,8

Incline BB Press: 75,70,75,70,75
Decline Press: 65,60,65,60,65
Flat DB Flye: 25,20,25,20,25
Pullovers: 30,25,30,25,30

no cardio


Wednesday's eats:
m1) oatmeal + 1/2 banana
m2) protein n' water
m3) waldorf salad w/ tuna and udo's + applecider vinegar
m4) PWO shake (5g glutamine incl)
m5) chx breast, broccoli and zuke
m6) protein and yogurt + glutamine b4 bed


Here's my today: Delts - 8,10,12,10,8

DB OH Press: 20,15,20,15,20
Front BB Raise: 20,15,20,15,20
Side Cable Raises (singles): 8.5,6,8.5,6,8.5
Rear DB Raises arms (close): 15,12.5,15,12.5,15

today's cardio: 66mins - 22mins each: treadmill (fatburn), elliptical (fatburn), recumbant (level3)

today's eats:
m1) oatmeal 1/2 banana
m2) 2ew, 1c broccoli
PWO shake
m3) waldorf salad using 1 hardboiled egg + udo's and applecider vinegar
m4) broccoli and hummus
m5) roast bison, yam, broccoli or spaghetti squash (???)
m6) protein n' ff yogurt + glutmanine b4 bed

~took my kids to pick up some pumpkins at a farmer's outlet....they had so much fun!! Pumpkins were pile far and wide, and they had stuffed figures everywhere...........I got some great shots of my kids with Frankenstein, and my daughterhauling a wagon full of pumpkins.....now I get the fun job of carving them up and roasting the seeds......I love roasted pumpkin seeds!! I grew my own pumpkins last year and had soooo many. I planted some this year and I only got one pumpkin.....the flowers kept falling off the plants due to the sucky weather we had this summer.....or was it the darned deer?! I will never know for sure, lol!!

[lizzyb]

Wow, has it really been that long?! Hm, I guess so, lol!!
Obviously life's been busy.....what else is new? The month of October generally speaking is always a busy time for me......it's the month both my hub's and mother's birthday fall in, and then there are other anniversaries (3 to be exact) that fall in this timeframe as well......so yeah....quite busy indeed.
Diet has mostly been spot on though and I like to be able to report that. My training over the week-end unfortunately never did materialize....just didn't have amoment to spare, and when I found a moment I chose to carve pumkins (5 to be exact) with my kids.....so I chose to share a memorable moment with my kids over my need to train.....big deal, my kids will thank me later this I know, and my training always gets picked back up anyways.....I feel fortunate that I am committed (or is it that I should BE committed, jk?) enough to be able to pick up exactly where I leave off, or I modify to suit the moment......I know of others who will completely fall off the wagon and eat crap for months till they get back in the game.....so, thank goodness that's not me, though we all know it's a CHOICE
I am into my last week of Oct's program and the workouts are 8x8...phew!! Though yesterday I repeated the 8,10,12,10,8 for legs because I felt so damned fatigued (I completed my root canal treatment on Monday, and I'm a real nervous Nellie when it comes to Dentists....I don't sleep the entire night before, it's awful....)
Today was chest and I did resume the 8x8, I felt I could put myself into it today. Cardio was 55mins in total.

I think I will do a small build for November and December, if for no other reason than to get through the holidays with a little extra. I have noticed some hypertrophy this month though, which is really cool.....so I'm sort of on the fence if I should switch plans or not since I am making gains anyways.....I do feel, my body would appreciate the break from leaning and all that cardio, and I'm guessing I will lean out even faster next time.....we'll see how my body responds. I just love seeing how my physique is changing, and feeling too....it's really fun!

Eats are according to plan as well.....so far so good!!

[lizzyb]

Well.....I haven't actually gotten an official workout done yet, and I'm not likely to either. I did however bring my kids to the park and played chase for a bit, so it counts for something right? I decided to rest today instead actually....my legs and back are quite fatigued still from yesterday......Yes, yesterday......my "spook-tacular' day, hrmph!!

I was awoken in the morning by the sound of breathing.....I opened one eye to only see a silhouette of a little girl.....well I screamed and jumped, and well so did the apparition that was my daughter...ho-hum.....too many late night horror flicks lately, lol!! I got up read the paper to learn that a perfectly healthy boy dropped dead suddenly from H1N1, and that scares the daylights outta me!! My nerves on edge about this whole swine flu business in our Country anyways....so highly publicized, almost propagandized.....makes me think of tuberculosis and sanitariums. Then I read an article on how to tell if your house is haunted......things go missing only to reappear-check, pets refuse to enter/leave different rooms-check, things can work fine one minute and malfunction the next and the function normally again - check....see what I mean, lol!! All that applies to my household, but we have explanations for most of our silliness, except when things go missing....that can be downright wierd! I always bolt the door when I go to take a shower in case one of my kids decides to take a stroll outdoors...I usually get around to unbolting it b4 hubs gets home......'cept he decided to pop in, in the morning....I am washing my hands when I hear a loud bang, it's the door being stopped by our steel bolt.....my first thought? it's ahome invasion!!! My dog is barking and I'm yelling "who's there?!" Why my darling hubs of course, lol!! I'm not a paranoid sort either, just was this wierd karma day, I swear!! We get a good laugh over the whole morning's antics and he heads back to the office after a cuppa coffee.
Later in the afternoon, I am relaxed....downstairs doing my workout.....the phone rings, it's business (I am a private rental property manager), the kids are watching my fave movie "Chitty-Chitty -Bang Bang". I need to go upstairs to verify some info on my pc, and I am not using a cordless phone. I leave the phone dangling come up check pc and grab another cordless phone.....I relay info, and can't help but wonder why this person's background noise is soooo loud, and was thinking what an idiot he was for not even turning it down, or asking other's to keep it down.......as I approached the stairs leading to the rec-room, I was able to hear that the background noise was indeed the same noise as my own t.v downstairs, this man could NOT possibly be watching the same movie at the exact same time as me.....that could only mean one thing!! For a brief fraction of a nano-second, my heart skipped a beat and I thought he was calling from my basement...gasp, now I said a BRIEF, a very moment before reason kicked in that it was MY OWN silliness......my own t.v, due to the corded phone dangling right near the t.v too.....and that I infact was the obnoxious one with the tooo loud background noise....ho-humm!! I got a good chuckle at myself over that one too, lol!!
Later my mother calls, just as we are talking on the phone, my son disappears into the bathroom right before my eyes....shuts the door and says " Good-bye Mommy...............Heyyyy, I can't get out, it's locked!" He is 3yrs old...he has locked himself in and is unable to figure out how to unlock the door.....he is also unable to figure out how to learn follow unlocking door instructions from me....ugh!! I try to unlock door from my side....I've done it a million times with the other bathroom doors in our house, but not this door.....guess what, the lock was broken......I could NOT unlock the door!! I didn't panic, nor did my son.....I called DH for ideas, but was unable to reach him.....considered calling the fire dept, but the thought of power tools cutting through the door and the panic my son could face....I only wanted to do that as a last resource. So....I tried to reason with him to unlock the door (yeah right, lol!!), I tried kicking the door knob.....didn't work. I kicked the crapp outta the door, but still it wouldn't open!! Finally I sat on the floor, my back against the wall and my feet pressing the lower protion of the door as it was sorta broken by now......I saw I could push the lower half of the door inwards...reached inside and unlocked the door!!! The door is totalled, we need a new one. My son is safe......but my legs are damned achey today.....so yes, a REST was definitely in order!!

Damn!! I always wondered what kind of practical strength I own.....apparently enough to kick a door in, lol!!

[lizzyb]

Halloween was a blast both for my kids and for my hubs and myself! My two children had to be the most excited and enthusiastic trick or treaters out there....was so funny to watch the two of them going door to door.....the people on the other side of the doors were never too sure what to expect from my two......my daughter at first was competitive complaining that she was "there first" about other kids who happened to share the same doorstep....my son was perfectly content to accept just ONE piece of candy from each household, clearly my children need more practice at this, lol!! Their stamina have doubled since last year too.....by the end of the evening their bags were so heavy my husband and I had to carry them for them and I finally said if you aren't able carry your own loot, then I guess it's time to go home.....my husband and I fatigued from being the baggage handlers for Sleeping Beauty and Buzz Lightyear called it a night, lol!
Now there is waaaaaaaaaaay too MUCH candy and chips in my household!! My hubs will polish off the chocolate in no time, my kids will widdle away at the suckers and rockets and stuff......the chips? Well they haunt ME I love salty crunchy so this is wee bit daunting, but I know I'm stronger than all that so the threat is minimal to my resolve. What does bother me is that my darling hubbydoo keeps throwing sweets at ME every time HE goes to get some for himself.....nah, I don't eat it I just let it stay right where it falls.....I just see it as sabotaging and resent his efforts to thwart mine. I know where it's coming from though, and it's not really personal....he's just trying to feel better about eating the stuff, and if I eat it with him, then it can't be sooooo bad right, lol!!! Yeah whatever, lol!!

I have just started my program for November today as I just wasn't able to give it the time over the week-end as I had hoped for......took a couple of days rest (well sort of just not on plan and relaxed workouts) to get ready to switch gears yet again.

So here's my Day 1

1A) BB Squat: 5x8@105
1B) BB Chest Press: 5x8@75

2A) OH BB Press: 4x6@45
2B) Deadlift: 4x6@65

3A) DB Preacher Curls (singles): 5x8@15e
3B) Nose Crushers: 5x8@25

4A) Full Sit Ups: 3x30
4B) Hanging Knee Raise: 3x15
~could have gone heavier with most of these lifts.

today's cardio: 25mins (yes, you read that right, lol!!)
elliptical:10mins level 3
10mins level 6
5mins cooldown.

today's eats:
m1) oatmeal w/dried cranberries and maple syrop
m2) PWO Shake
m3) beans and rice
m4) 1/2 yam, tuna
m5) emu stew
m6) protein n' milk + glutamine b4 bed

~Goal for the winter months will be to try to maintain bodyfat at present while adding more lean 'tone'.

[lizzyb]

I gotta tell you, this month's plan is soooooo what my body needed right now!! The workouts aren't very long, but are very efficient. My cardio is the same....not long, but very efficient if you push hard enough. I have 4 days lifting and I even have 1 day prescribed to do yoga!!! Yes, that's right.......YOGA My every pore is breathing huge sighs of relief......how cool is all of this?? And the diet? I even get to eat breads, and cheese......CHEESE!!! I love cheese, lol!! Anyways......it's a real nice change just when I needed it, so a great call made by Linda, as it was her idea to slow things down a bit.....she further agreed to this after seeing my pics for October saying that I've tightened up nicely, but that my muscles were getting a little relaxed looking......I hadn't really noticed because my eyes are mainly focusing on my abs and my legs right now (my percieved trouble spots), that's why I enjoy having her perspective as she sees things I may not see.....a collaboration of sorts, is always a good thing in my books

Today's training got done in probably 90mins total.....

1) Chin Ups: 3x 1.5 full chins, 3 negatives

2) DB Deep Squat and Press + Calve raise (one fluid movement): 3x10@ 12.5e,15e,15e

3A) DB Reverse Fly: 5x8@20
3B) DB Hammer Curls: 5x8@15e

Cardio same as yesterday: 25mins - elliptical - manual mode (note: max level is 8 on my machine)
10mins - level 2
10mins - level 6
5mins - level1: cooldown

today's eats:
m1) chicken breast sandwich (whole wheat bread -was out with hubs this a.m for breakkie)
m2) 1c ff yogurt + 1/2 scoop p.p
m3) ham sandwich (1slice rye bread) lettuce and tomatoe and 3/4oz cheese
m4) 2 rice cakes + 1tsp p.b on each
m5) protein fortified rice
m6)...supposed to be chicken breast and tomatoe, but I'll most likely have shake and a small pc of fruit instead could even still be a tomatoe....just my tummy doesn't take to solids too well b4 bed.

[lizzyb]

Now that the weather is getting colder (much, and faster it seems), I really have little motivation to even go outdoors anymore My daughter doesn't care about the temperature so much, but I am such a wimp about the cold, lol!! It's just the transition in seasons coupled with the time change and I always seem to find myself a little out of sorts this time of year.....takes me a week or two to adjust to the time change, and when the first snow falls I regain my zeal for the outdoors.....it's just this in between stuff I don't like.

Gee today's workout was done so fast, I had to check to make sure I hadn't left anything out, lol!!

Clap Push Ups (used incline): 100 (done in 20-25increments and rest pause of 3-5secs)

A)Sissy Squats:3x10@25
A)Upright Rows:3x10@30

B) DB Kickback: 4x8@15
B) Side Delt Raises (1/4's): 4x8@20

Cardio: 20mins in total
10mins max incline (10%)
3mins: 4.5mph@5% then to 8% for 1minute more (dropped speed to 3.9)
1min: 2mph @5% (walking lunges)
2mins: 5mph@2%
1min: 2mph@2% (walking lunges)
Cooldown for 2mins
~was sweating like a pig after this little diddy!

today's eats:
m1) oatmeal w/raisins and maple syrup
m2) 1/2c yam and 2oz chicken
PWO shake
m3) beans n' rice
m4) same as m2)
m5) shrimp and squash stew (ran out of red meat)
m6) protein n' warm milk + glutamine b4 bed

Gotta get some groceries done sometime soon, I'm running out of alot of staple items. I'm going to be getting my hair cut and hi-lighted tomorrow, so maybe I can fit in groceries sometime after that on my way home, perhaps.......then hubs has the day off, so we or he will need to head into town to collect rent from some tennants and mediate a dispute btwn two tennants as well....oh joy! Saturday I'm gonna try to hook up with my mom for dinner, we usally do a pizza night with her on the week-ends, and then Sunday or Monday hubs wants to go to the cottage to drop some stuff off, and to check his work with our skylight he installed if it is still leaking (we arrived last week-end to find the kitchen ceiling had collapsed from all the water that leaked inside ). I may or may not go along for this ride.....it's getting a little tedious to me this time of year to be going up there.....can't garden anymore, grass isn't growing so can't ride the lawn tractor.....I just end up being the glorified babysitter for the kids all day long while he fadiddles with this and that......I love to play with my kids, don't get me wrong and I love spending time with my hubbydo......but I don't want to be playing tag and hide and go seek all the live long day either!! I can balance it out between my own needs and the kids much better at home than I can there this time of year that's for sure!!

[lizzyb]

Well last week was 50/50.....meaning, I was stellar on my workouts......ahem, when I actually did my workouts I wasn't feeling on top of my game as I felt I was coming down with something, but never really got hit with anything.....then that DAMNED halloween candy I have eaten more than I should have there too, lol!! Hey, I'm not perfect either I do have those moments too.....I guess to remind me that I am human and it does help my resolve afterwards. So I got in 3 out 5 workouts last week, and 3 out 5 cardio days too......my own fault too. Not a time issue or anything like that......I simply dropped the ball. It's all good, though......now I can and have resolved to resolve on this little setback. Hence just starting up on week 2 and forget about the lost workouts of last week.......this week's stuff will certainly help to burn off that stooopid candy (so disappointed in me, I'm not usually a candy person, more of a salty crunchy gal...oh well) Anyhoo.....got my workout done today


Wk2-Day1: SEALS

1 arm pushups (elevated) using Smith: 10 per side
Jump Squats: 60secs @ 20,15,10
Horizontal Chins: 4x8
V-Sits: 60secs
Twisting Plank: 10per side
High Knees: 60secs
Repeated this circuit for 3 wave-throughs
Finished with 200 crunches

cardio: 25mins - elliptical
10mins level 3
10mins level 6
5mins level 1

eats were a little suckie today too as I missed 1 meal and one snack being on the road this afternoon. Tried to make up for losses with a shake the minute I got through the door, but who am I kidding right? Anyways.....I do resolve to 'fix' this........I haven't come this far to fuck it all up, you know what I mean?

[lizzyb]

Feeling much better this week......I swear I must've been coming down with something last week. Either that or my hormones are playing tricks on me, lol!! Not important either way, today I feel better and that's what's most important. Still a little haunted feeling over these candies and chips lurking about my house, but my DH is doing his darndest to eat them as fast as he can () so they shouldn't be around much longer, lol!

Was going to repeat yesterday's workout today as I have the choice to be able to do that, but I opted to alternate instead. Happy to note though, I have not cheated ONCE today with any little rockets, or Smarties or chips.....and am just chewing my s.f gum again. Some have said that s.f gum could actually be the culprit in my sweet cravings after allowing some real sugar treats into the scene. I'm not 100% a believer of that theory....yet, but I can say it could be possible, I'm just not gonna test it out to see either.

On with the day's stuff: Day2

50 mtn climbers
DB Chest Press: 1x60secs@15e
Hands to Feet Ball Pass: 1x60secs
Underhand Row: 1x60secs@25
jax: 1x60secs
Spider Push-ups: 1x60secs (9sec rest pauses here and there, first time doing these babies!)
Jump Rope: 1x60secs
~Repeat Cycle 3x

today's cardio: same as yesterday - 25mins elliptical
10mins level 3
10mins level 6
5mins level 1 - cooldown

today's eats:
m1) oatmeal, raisins and maple syrup (s.f maple syrup like product, lol!!)
m2) 1/2c yam and 2oz chicken
m3) sandwich on rye bread w/ mustard and cheese and lettuce
m4) PWO - 1/2c yam and PWO shake
m5) protein fortified rice
m6) protein n' milk + glutamine b4 bed


~On a personal note, I have served my ex with divorce papers to whcih he signed and returned EVERYTHING, even his own copies (schmuck!) and replied in apparently red crayon "F-YOU" I am sooooo happy, that very soon that rotten old pair of shoes I thought I had thrown out such a long time ago, that apparently was hidden in the very back of my closet all this time unbeknownst to me, will soon be a thing of the past.......for real this time!! I have never known such relief in my life as I feel these days!! Amen!

[Italianangel]

What a nice way to start the new year, fresh with paperwork done and over with!
Fingers and toes are crossed for you!!

[lizzyb]

Thanks Linda!! Should be pretty much smooth sailing with the paperwork and the courts....it's basically gonna be about how slow or fast the courts are moving these days. I don't forsee any contest on his part as he sent his own copies of the paperwork to my lawyer......he'd have find out the file number and all, and if it has anything to do with the law, he won't won't bother....has his own issues to be hiding from the law already, and not because of this either.


I brought our kids to lunch with my Mom and a mutual girl friend of ours, yesterday. We went to Red Lobster, I just love that place!! It was probably the 2nd time I've taken my kids out for lunch on my own, without my DH. It used to be more difficult when they were smaller.....my kids are 15months apart, so once upon a time ago it was double stroller for just about everything! A real hassle to go anywhere socially on my own like that, just simple needs like needing to use the fascilities was near impossible with two very little ones. Now it is much easier, allbeit still a challenge as kids are kids and all, but at least I can manage the two of these busy little machines of perpetual motion more easily. Afterwards, I took the kids back home and I let them run loose in the park for an hour or so. I get a real kick out of my kids too....they are a very super friendly bunch and not shy at all with other children. They adore babies and younger ones than themselves......which to me is great. However, to the other more type B's out there, my kids can be rather off-putting and intimidating by the amount of attention they like to give other little ones. It's hard as a parent, I mean what do you do? It's hard to reign them in because I know that their little hearts are in the right place and they are not coming from a place of mal-intent. In their own eyes they are trying to be helpful, and inviting.......and adoring, lol!! And that is exactly what they are doing too......*sighs* lessons to be learned later on in school, on theplay ground I guess

Workout got done and eats were quite clean and on plan for Wednesday.....what I really appreciate with my new plan is that I have a flex day with my meals....not so much a cheat 'day', but eat whatever cheat is planned for the day, and then follow the flex for the rest of the day....which means the rest of the day is pretty tight....makes you feel better for eating whatever. Mind you I didn't have anything that awful either for my lunch.


Wednesday's workout: Day3

100 crunches
100 V-sits
100 Bicycles
Goodmornings: 1x20 @25
SLDL: 1x20@40

Wednesday's cardio: 20mins - treadmill

10mins: 8% incline @ 3mph
3mins: 5%incline @4.2mph
1min: 8%incline @4.2mph
1min: 5%incline@ 2mph - walking lunges
2min: 2% incline@5mph
1min: 2% incline@ 2mph - walking lunges
2minute cooldown - 2mph 0% incline

yesterday's eats:
m1) 3ew, 1 slice rye toast w/ 1tsp honey
m2) Red Lobster: grilled salmon w/ asparagus, tomatoe and rice (peppercorn sauce on fish), house salad w/ balsamic and 1/2 cheese bun
m3) protein n' water + 10 almonds
m4) PWO shake
m5) roast beef, sweet potatoe and green beans
m6) optional if not hungry.

So there you have my Wednesday.

My today is going allright as well.....trying to catch up on a gazillion lbs of laundry that seemed to have sprouted out of nowhere. How does that happen, lol?! Training and eats are all on plan, so things are chugging along. I'd like to be able to take the kids to the park again this afternoon, but doubt I'm gonna make it.....too much to do still, and soon I'll be needing to prepare dinner...ah well, there's always tomorrow I guess (tho' tell that to my kids yeah right!)
Anyhoo here's today's stuff:

Day4

1 arm pushups (elevated) using Smith: 10 per side
Jump Squats: 60secs @ 20,20,15
Horizontal Chins: 4x8
V-Sits: 60secs
Twisting Plank: 10per side
High Knees: 60secs
Repeated this circuit for 3 wave-throughs
Finished with 200 crunches

Today's cardio: same as yesterday

10mins: 8% incline @ 3mph
3mins: 5%incline @4.2mph
1min: 8%incline @4.2mph
1min: 5%incline@ 1.9mph - walking lunges
2min: 2% incline@5mph
1min: 2% incline@ 2mph - walking lunges
2minute cooldown - 2mph 0% incline
~my hammies are whining now, lol!!

today's eats:
m1) 2oz chicken breast, apple and 11 almonds
m2) ants on a log (celery w/ pb and raisins)
PWO shake
m3) 1c spinach w/3oz tuna, UDO's and applecider vinegar (felt like a salad today)
m4) banana and 22 almonds
m5) beef and squash stew (gotta do something with the leftover beef, lol!)
m6) ff cottage and ff yogurt + glutamine b4 bed

I should also be noting that I am coming very close to drinking a full gallon of water each day....I'm peeing non-stop, but I am achieving this!! I honestly was thinking I'd have a hard time of it, but it's alot easier than I anticipated.....I'm sure my body is enjoying the ensured hydration as well, and I look forward to the rewards as well!

[gYmgIrL]

drinking a bagillion of water gets heaps easier really fast! I noticed that with the contest prep when I was drinking the 5L for the last few days, and it went down really easy! You just gotta say "ok by xxx o clock I need to have drunk xx much" and then it doesnt seem so crazy

And the peeing slows down somehow too! Maybe your bladder gets bigger or something? I dunno! !

Thats cool that your kids are 15months apart, I'm sure that means they'll be really close friends. My brother is my best friend I dont know what Id do without him!

[lizzyb]

Hey geeg, that's beautiful about you and your brother!! I hope my kids remain close over the years too. I worry about it actually, b/c neither DH nor myself are very close to our own siblings Time will only tell, I guess.

Well, has it been 5days since I last posted in here?! Guess so, ah well....not much going on, just no time for the PC these days. Was able to get my Day5 workout in and chose to not do the yoga on the same day....so I saved the yoga for Day6(active rest day instead) and then had a full day of real rest Day7. the yoga was called "Yoga For Runners" on our local programming channel, and was actually very good especially for my prirformis issues, and helps alot with my tight hammies, so yeah that for a free find, right on my own t.v, lol!!

Eats were allright in this timeframe as well, but did have cheats here and there, but did compensate afterwards with tight eats for the rest of the day.....though, should only be ONE cheat meal/day for the week.....weighed myself this a.m and was sitting around 123lbs, and bodyfat accoridng to my scale has stayed pretty much the same give or take a point. I am consistently maintaining drinking 3L/day and really trying hard to get the full gallon in, whenever my time permits.....sometimes I get too preoccupied doing stuff with the family and I run out of time b4 bed to get it all in, but I'm working on it......the upped water certainly makes a difference in how I am feeling, energy wise too.

Yesterday's Workout: Week3 - Day1: Back

1A) Lat Pull: 4x10@42
1B) Swiss Ball Hyper Extension: 4x12@15

2A) Bent cable Row: 4x8@40
2B) Reverse DB Flye: 4x8@20,25,25,25

3A) Deadlift (DB's): 4x8@25e
3B) Good Mornings: 4x10@ 35
~note: I made up the sets n' reps for the last superset as they were not listed in the program.

Today's Workout: Day2: Chest

1A) Incline DB Flyes: 4x10@25e
1B) DB Pullover: 4x10@35

2A) Decline DB Press: 4x10@20
2B) Decline Sit Ups: 4x10@15

3) Pushups: 1x10,20,25 (the last 20reps of the last set were done 'girlie' style, lol!!)

cardio for both days went down like this: 25mins - elliptical (max level = 8)
10mins: level 3
10mins: level 6
5mins: level 1 - cool-down

So there we have it......

[lizzyb]

Man, it's getting to be cold outside these days!! One good thing about it though is that it makes cleaning up the yard easier....ya know, the little 'treasures' that dogs leave behind, lol! Ours is a lab, so not really 'little' treasures either

It's around that time again, where my energy takes a dip.....this time, though I am aware of what is going on and it is purely hormonal.....I am not overtraining, and I am not undereating and am well hydrated....so now I know it really IS just me, but what a relidf to not have to face 60-80mins cardio, this time around, lol!!

DH is determined that protein powder is SLOP and the devil, I'm sure.....he hates seeing me consume my shakes....I personally get a huge kick out of it....he's all Mr. Medicine and worried for my kidneys, and has no idea the amount of potein I actually am taking in on any given day.....I am well below any renal damaging amounts, I'm surprised he's not even aware of this really. But, I guess since he's never adopted this sort of lifestyle why WOULD he know anything about it? Anyhoo, he does trust me and my judgements and all, so it's not a control thing on his side either, just a caring thing.......and I am A-O.K with that

Day3 - Delts

Arnold Press: 4x8@15,20,20,20
Front Delt Raises (singles): 4x12@12.5e/side
Side Delts (singles): 4x12@10

today's cardio: 20mins - treadmill

10mins: 10% incline @3.2mph
3mins: 5% incline @3.6mph
1min: 8%incline @ speed unchanged
1min: 5%incline@ 2mph - walking lunges
2mins: 2%incline @ 5mph
1min: 2%incline @ 1.9mph - walking lunges
~modified the running portion at the beginning of this workout to accommodate my lowered energy level.....

today's eats
m1) 3ew, pc of rye toast
m2) protein n' water
m3) turkey sandwich on rye
m4) 2 rice cakes w/ pb
m5) chicken breast and green beans (??? - not sure, may change my idea on that one)
m6) protein n' water + glutamine b4 bed

[IMFREAKZILLA]

Lizzy it seems like you always have your exercise plan and diet all in order.