Lizzyb's Lean N' Mean 2009

[Italianangel]

Originally Posted by vanessa40

I love this post
Once a week now i have what i call one hell of a cheat meal..lol
Last week it was a big turkey burger and lime chips
This week..who knows...lol
I'm really working on the not feel guilty thing..

oh yeah, on my off season I sometimes have a cheat daily! I think I push it cuz I know I can though, I cut it when I have to and see that I am gaining but there are a few things in life I like and even things like chai tea or a rich curry is a nice cheat, its not always a bag of chips - large bag, or a banana split, those happen more around TOM.
But I do get 3-4 months usually during the winter where I indulge and can do so daily but then for 3-4 months I begin to regulate it and the bad thing is if I don't train during that winter season, like this year, I was off so much so you get soft, pudgy and the food is not worked off as well so then you see the imbalance, but if I am good and train then its not a huge deal other than the fact that its is not healthy holistic but I cannot be that clean all the time anymore, I did that for a few years......I want more balance for my brain and need a bit of sugar or salt or fat...bad ones, on occasion, for pure sinful indulgence. Again I work hard enough against the bad effects.
Then I get 3-4 months where I am clean, very, super......so I think this is my way of balancing cheating, I cycle it cuz I compete - now the trick will be when I don't compete, to become balanced without that nag of competition.....that s where I will need to work, without that goal I tend to indulge more.

[vanessa40]

Originally Posted by Italianangel

oh yeah, on my off season I sometimes have a cheat daily! I think I push it cuz I know I can though, I cut it when I have to and see that I am gaining but there are a few things in life I like and even things like chai tea or a rich curry is a nice cheat, its not always a bag of chips - large bag, or a banana split, those happen more around TOM.
But I do get 3-4 months usually during the winter where I indulge and can do so daily but then for 3-4 months I begin to regulate it and the bad thing is if I don't train during that winter season, like this year, I was off so much so you get soft, pudgy and the food is not worked off as well so then you see the imbalance, but if I am good and train then its not a huge deal other than the fact that its is not healthy holistic but I cannot be that clean all the time anymore, I did that for a few years......I want more balance for my brain and need a bit of sugar or salt or fat...bad ones, on occasion, for pure sinful indulgence. Again I work hard enough against the bad effects.
Then I get 3-4 months where I am clean, very, super......so I think this is my way of balancing cheating, I cycle it cuz I compete - now the trick will be when I don't compete, to become balanced without that nag of competition.....that s where I will need to work, without that goal I tend to indulge more.

I'm really trying to get into this way of thinking. I know i work hard so it is ok to have treats everyone once in awhile and not feel guilty about it. Like today i went to Walmart and picked up a few things..i also got one small bag of jelly beans. Just one..a few months ago i would have got two big bags and ate them both in a day..hell who am i kidding..in an hour. But now that i'm being a little less anal i know that i can have a small bag once or twice a week so i don't feel like i have to binge. I'm really trying to get the hang of this balance thing

[vanessa40]

Good Morning Erin...
I hope you had a nice weekend
How are your adorable kids today...

[lizzyb]

It's always funny tome how I have to do this in 2 parts after a week-end. Life's just that busy these days......well, always actually
Was a long week-end here (Victoria Day) so we were out of town most of the week-end. We left Friday and came back Sunday night. Traditionally speaking, in our fair land.....at least in this province anyways, this long week-end is the 'planting' week-end. We are usually assured of a frost free season from here on in, but we had frost warnings all week-end long.....oh well!
I got all my garden planted.....took me 1.5days to do as we got rained out for one day......and about a bazillion mosquito bites later too, lol! But I am soooo hoping and looking forward to a really fun garden this year! We made it bigger so I was able to plan for more veggies that way too. Lots and lots of digging and hoeing and planting.....my poor aching shoulders Then yesterday, since it was aholiday Monday and the only thing open are garden centres......I decided to pick up some plants for my flower beds here. $75 later, I got 2 hydrangea plants, a delphinium and some fuzzy pink annuals for my daughter who loves pink anything, and a hybrid day lily 'cause it just looked so different. Soooo more digging As well, I really needed to clean out this one bed that Gerry planted eons ago as it was totally being overtaken by it's ground cover.......tenacious plants (vile weeds IMO) to get rid of as they wrap thier roots around other existing plants in the bed......I'm trying to get rid of it.....it's alot of hard work nonetheless.

I had fun over the week-end.......I indulged in some different types of cheats this time around, since I cooked good stuff in advance, I had some good wiggle room so to speak. I ate that wicked brownie again (well a few good forkfuls), lots of gummie worms (don't ask, lol!) and some chips and some mini cinnamon twirls......c'mon, I was working so hard I'm sure it all got burned off in the first 15mins......however the bloat lasts a wee bit longer Anyhoo, as always no regrets there!

Get this though.......we are the subject of some serious gossip in that small town that we bought in, lol! Word is that we are RICH and just bought this house to have a place to park our boat I laughed when I heard this......I assured the lady that we are definitely NOT rich and will most certainly be ALOT poorer AFTER fixing up this house We don't even own a boat, lol!! We do however own some kayaks and a canoe....if that counts at all, lol!! A neighbour asked Gerry if he was a t.v actor or something because she feels she's seen him.....not unless she's seen a shrink lately, lol!! We didn't share that with her though, lol! Oh the fun of small towns........gotta love it!

The house continues to reveal more and more that needs to be done.....I always sort of knew that it was going to have surprises along the way.....how many will be the key.

My poor daughter took a face plant at the bottom of the concrete steps of this house. she waas horsing around on the steps and took a tumble......poor thing, she's a got a good road rash across her face She's not sustained quite big ooops yet in her life so it was quite traumatic, and dramatic for her........poor dear.

On the personal side of things......I went on Friday a.m to sign papers with my lawyer......the ball is now offically rolling. I have taken measures to insure/ensure my privacy. My ex will not be made aware of my whereabouts and he will be served by a bailiff in person.......so no games can be played by him......we will know immediately that he's recieved papers and therefor will only need to wait a week for reply. After which if he doesn't respond then I am allowed to ask the judge to proceed without him.......under my 'special' circumstances there shouldn't be a problem convincing a judge to proceed without my ex's consent.........I'm feeling waaaaaaay good about the process.

As for workouts.....obviously mostly upper body digging workouts, lol!! For that I will start this week with my lower body workouts (it's double trouble week, lol!) So....that'll give my shoulders ome good rest for now.

I'll be back to post that stuff up later.......when I've actually done the workout, lol!!

[lizzyb]

This week's training is the same as week 2's......I call it double trouble, lol!! So same schpeal....this w/o will get repeated tomorrow and so on. I chose to mix it up this week and do legs first as opposed to chest and back....feeling I was allowing some much needed recovery time for my delts from all this frolicking in the garden over the week-end (see above post for details). Anyhoo......so I noticed from working my arms this afternoon that my poor biceps are quite fatigued as well and noticed I wasn't lifting as heavy as the last workout of the same exercise....soooooo lots of glutamine is required, and good eats and sleep of course and I'll be right as rain again, lol!!

Anyhoo on with the day's stuff (I rambled on enough in my last post)

Wk4 - Day1: Lower Body + Arms (supersets and trisets)

1A) DB Squats: 3x10,12,10@35,30,35
1B) Hammy Curls(singles) : 3x10,12,10@16,11,16(each leg)

2A) Split Squat: 3x10,12,10@40,35,40(side)
2B)Ham Ball Curls: 3x20

3A) DB Hammer Curls: 3x10,12,10@15,12.5,15
3B) Tricep Kickback: 3x10,12,10@15,12.5,15
3C) Butt Blasters: 3x10,12,10@25,20,25

4A) Hero Curls: 3x10,12,10@13,10,13
4B) Cable Pushdowns: 3x10,12,10@32,27.5,32
4C) Cable Hip Ext: 3x10,12,10@11,9.5,11

Today's Cardio: treadmill program (fat burn) walking. max speed 3.6mph, max incline 8%, randomly changes things up every 3mins....HR fluctuates btwn 123 to 130 and a 6min intense 140bpm.....anyhoo, just felt like something different since my elliptical is squeeking way too loudly for my enjoyment......I'm a little bit obsessive that way....it's the little things that are sure to drive me insane

Today's Eats:
m1) ew poached in broth, grapefruit
m2) 11 almonds and protein shake
m3) mixed greens and tuna, udo's and applecider vinegar
m4) PWO shake and 1/2 apple
m5) salmon, sweet potatoe wedges, and something green (haven't made up my mind yet)
m6) protein n' water + glutamine b4 bed

So there's my today for ya

[lizzyb]

[b][color="YellowGreen"]Today's workout is essentially the same workout as yesterday. Some of the exercises I was able to increase on and others not so much. Feeling great, well rested and energetic. I really worked my ass off this past week-end and was barely able to keep my eyes open on the drive home Sunday night......(thank God I wasn't driving!) so physically I was burnt......amazing what good rest and clean eats and good supp's can do for ya. Could really 'feel' my increase in overall strength and endurance since last summer as well......was quite impressed at how much more 'elbow grease' I could put into my gardening etc.....kinda nifty to really appreciate the strength in your body and to feel it as well.

Guess what?! Now I can do one FULL chin up and lower and raise back up halfway What a strange, but cool feeling....it's almost surreal for me to see myself raising above the bar on my own accord.....it's ME doing it, yet I almost feel like I'm levitating, lol!! Yeah too much of the wacky tobacky back in highschool

On with my workout for today: Lower Body + Arms (superset and trisets)

1A) DB Squat: 3x10,12,10@40,35,30
1B) Hammy Curls (singles): 3x10,12,10@18.5,16,18.5

2A) Split Squat(leg raised): 3x10,12,10@35,35,30
2B) Ham Ball curls: 3x20

3A) Hammer Curls: 3x10,12,10@15,12.5,15
3B) Tricep Kickback: 3x10,12,10@15,12.5,15
3C) Butt Blasters: 3x10,12,10@ b.w

4A) Hero Curls: 3x10,12,10@13,10,10
4B) Cable Pushdowns:3x10,12,10@32,22,27.5
4C) Cable Hip Ext: 3x10,12,10@11,8.5,11

Today's Cardio:
Elliptical: 45mins (first 10mins: HIIT. 35mins set on Random, HR btwn 125-130bpm)

Today's Eats: (High Carb Day)

m1) kashi n' milk
m2) protein cream bar (PWO), iced tea
m3) greens and tuna in a w.w wrap, with Udo's and apple cider vinegar for taste
m4) banana and yogurt
m5) chicken breast, quinoa, and asparagus
m6) protein n' milk + glutamine b4 bed

Wow! My arms still feel pumped......nifty, cool!

[vanessa40]

WTG ..a full chin up. You rock..but of course being as rich as you are i'm sure your personal trainer helped you...lol
That is so funny how you are the town gossip..i must come and visit you at your summer house...
Poor Hannah..how is she today. I know that tumble must have hurt.
So you signed the papers. I hope everything goes smoothly from now on..
Your workouts are looking good girl..i'm impressed....

[lizzyb]

I know, I know.....it's NOT June yet, lol!! I'm technically finished May's stuff, and I was going to go back and repeat some of April's crossfit stuff this week while waiting for June's stuff....but, and I love this too, Linda sent out June's stuff over the week-end while I was away!! So I thought what the hell, I'm going to start it early....it's really a game that I play with myself........If I feel I'm ahead of the game I tend to push harder for some reason......if I start the 1st of the month then I feel a little pressured to stay the course and fear I will go off the rails, lol!

June's program is 'simple' in that it is 3x12 and that's it. Cardio is 60mins in duration, and a mhr of 160bpm.......feels easy after day one, but today was a 'light' workload day too from the looks of things. Eats are gonna be nifty this month.....I am 'allowed' 3 cheat DAYS a week......I'm thinking this has got to be typo, but I know that it isn't, lol!! Anyhoo.......I doubt very highly that I'll use the 3rd day......May's 2 cheat days worked out great so I'll follow that pattern. Actually cheat days aren't really as much fun as you would think they are either....gets kinda old after a while, so I tend to just want to make a different clean meal as opposed to what is prescribed.....so in reality I am mainly eating 2 good cheat MEALS in a week and the rest is just different clean foods from different menu's and personal faves of my own as well.....

Here's my today's stuff.......

June: Wk1 - Day1 3x10

BB Squat: 3x10@105
Cable Deadlift: 3x10@46 (for fun)
BB Chest Press on Ball: 3x10@75
Floor Crunches: 3x50

today's cardio:

60mins: treadmill fat burn program: max incline 8%, max speed 3.5mph

Today's Eats

m1) kashi n' milk
m2) ff yogurt
m3) Red Lobster (grilled scallops, shrimp, crab legs) broccoli, iced tea
m4) Myoplex bar lite
m5) ff cottage cheese
~lunch sorta was worth 2 meals so that's why the Myoplex bar there....just didn't have room for anymore food!


Notes:
After doing strenuous outdoor work over the week-end it's a nice change to come home and do more 'tradional' workouts and somehow 60mins of cardio feels refreshing after chasing kids (intentionally) uphills, down hills, zig-zagging and climbing.....oh and of course digging, pruning, planting......but hey.....my garden is starting to sprout already!! Unfortunately, so far the dirt is dry as a bone lately....not much rain. My rhodedendrum that I planted last week is starting to get ready to bloom......I can't wait!! I love flowers!! I bought 2 rose bushes over the week-end too, from a farmer who grows them and geraniums too.....different varieties than what I can find from around here too. The roses are supposed to be hearty and require very little to no maintenance he said......I'll be very interested to see what happens because I had 2 rose bushes last year that didn't seem to survive our winter and I planted a new a while ago and it doesn't seem too happy either......I think I'm going to move to a different location and see if I can get it do better.

Anyhoo.....my week-end was great and now I can say I've got a farmer's tan too, lol!! I'm 'threatening' to do my gardening from now in my bikini, lol!!

[lizzyb]

This is just a rant........If you don't wish to read anything overly personal then move on from this post and come back later because I need to unload at this moment.

My family and I went to Red Lobster yesterday for lunch. My brother, whom I only ever see when I eat there or at funerals, happens to be the proprietor. I go for 2 reasons......I like the store better than the one at the other end of town and of course because I can 'see' my brother. We are estranged from one another and have been for years now......it's a situation that totally breaks my heart and over the years have tried over and over again to mend fences only to be stonewalled or worse. I have tried to keep a contact via these restaurant visits with him over the past year or so.....since our step-father died. I had seen him at the funeral then and before that it had been over 10years and at that time was a very painful reunion for me. I've beaten myself up over and over again trying to figure out what sin I am being punished for and why is it that my brother chooses to be the punisher.
We didn't have it easy growing up together.....I/we grew up in a very dysfunctional home.....drinking and sick parents (emotionally/mentally). We are the fallout of that family rather at this stage of life I feel that my brother is the only one left still embroiled in all the dysfunction..........he's so far gone, that I doubt that I will EVER get to reach him...... for the life of me I have been digging deep in my brains trying to figure out why he's so walled off.....not just to me, but to my mother as well. See we had a falling out over a property that we own jointly (family cottage)......I threatened to sell because he was being unreasonable with his usage/sharing of the cottage.....all his life he has wanted that cottage for himself. He has always controlled me in my usage of it. I blew up one day and made the threat as per my own mother's guidance. I also let him have it lock stock and barrel.....I held nothing back, and apparently what I said dug deep and hurt deeply as well........though I've never ever been confronted on any of that by him personally. Years have gone by since then and many things have happened along the way....life events, that neither of us has shared with the other.......the cottage, I've long since let go of, letting him use as he pleases though I still remain on the deed. I've made my amends to him a long long time ago for the words I said and can never take back and yet still many years later we are no further ahead.....So for myself, I like to touch base and see him even though it is mainly to literally just lay eyes upon him. Anything more personal is beyond my control.........and am learning that it really NEVER was my control in the first place. I didn't do this to him.......he's continuing it all by himself now. Sad for me because I'd love nothing more than to have a brother to share my life experiences with and maybe even a giggle too......
So yesterday when I did 'see' him, it was very brief. He said "Hi there" and when I asked how he was doing I was told " fantastic!!" in that tone of voice they tell you to use in corporate speak.....you know the one he was with a colleage at the time and the colleague spoke more to my kids than my brother did, in fact I don't even think he said anything at all to them. We were whisked away by the hostess and manager. My borther and his colleague went outside and I NEVER saw him again after that. He didn't come to our table to say hi and I wouldn't be surprised if he came back in through the back door just to avoid me.

But it struck me this afternoon........I was thinking how sad it would be if we were to continue like this till the day he dies ( he's older....just thinking) since it is HIS choosing to continue like this and not mine. I then realized at that sad moment that yes it would be terribly sad for this pattern to never change....yet, sadly too I would feel relief that I no longer had to blame myself or guess forever why I wasn't 'good enough' to be allowed in (or would that be my cross to bear?) That is when the epiphany came to me. How my brother is treating me, having me feel, is most likely how HE himself has felt all his life especially growing up......wondering what the hell he did that his own father shut him out emotionally. Blaming ME for getting the attention from our father that he felt he was entitled to........but I was only a kid and what do kids know?!?! I didn't plan it, I didn't make it happen.....but I was certainly made the scapegoat and my mother has definitely enabled that role for me as well. Part of why we are kept apart and seperate nowadays......

Alcohol/addicitons make a mess of families. Some families are lucky, rather fortunate to come out the other side of addiction to sobriety unharmed......but most don't come out of it without lots of hurts.....some damage cannot or will not be undone......at least that's how it is in my family. Mom is sober 36yrs now and my father died at age 45 and was an alcoholic and was addicted to codeine as well. I am not a drinker....I enjoy a taste here and there. I've had my days of alcohol and drug abuse just to see what it was all about and obviously I didn't see the merrit in it for me. My borther is a drinker and from what I can recall of him when he's drinking is that he is the spitting image of our father........that's how I know I am powerless over my brother and the rest does indeed have to come from him......after he's hit his own personal 'bottom'.

sorry for the depressing rant, but I needed to get it out there. Who knows....maybe it'll help somebody else out there too.

[lizzyb]

I feel better now for getting that off my chest....now let's get back to our regularly scheduled programming here, lol!

Beauty of a day here with lots of sunshine and great temps too, so did some more digging around in my beds and played a few games of tag too Kids got to make mud pies and oh that was just hysterical to watch.....muddy feet and hands, how kids just love the stuff!!

Got my workout done in the late morning early afternoon to take advantage of the carb effect too......So far everything is feeling o.k, I may need a bit more cals than this but I'll wait and see how I adjust after a week since this is my TOM week I may be just requiring more this week, so I'll make up by adding a small amount of almonds as the need arises for now.....if I still feel pekish next week then I'll ask Linda for adjustments.

So without further ado, here's today's stuff:
Wk1 - Day2: 3x10

Lying Inner Thigh: 3x10@20
Lying Outer Thigh: 3x10@25
Heel Prints: 3x10@20e
Squat Ball Bounce: 3x10
Hand to Foot Ball Pass: 3x10 (love these!!)

Today's eats:
m1) banana,pb and 8 chocolate chips
m2) PWO shake + yam
m3) tuna and spinach salad with feta and evoo/balsamic vinegar
m4) turkey weiner
m5) bbq chicken breast, apsaragus done on bbq in foil w/evoo, lemon and lots of garlic
m6) protein n' water + glutamine b4 bed


today's cardio......60mins. Same as yesterday.

[Italianangel]

lmk when ur hungry.....
Also - so can relate, amen to some of ur statements on drugs/ alc/family mess....hard not to hate or get caught up......hard to let go, move fwd and forgive but I think we both do pretty good

[lizzyb]

Originally Posted by Italianangel

lmk when ur hungry.....
Also - so can relate, amen to some of ur statements on drugs/ alc/family mess....hard not to hate or get caught up......hard to let go, move fwd and forgive but I think we both do pretty good

Seem to get quite hungered almost lightheaded btwn m2 and m3....this is usually when my w/o is getting done too.

oh yeah.....there's no hate or animosity at this stage of my life. Just hurts me sometimes when I think back of the years I did waste trying to make it better when all the while it was never mine to fix.....I just didn't know yet. Hurts that I can't fix it is all.......
And hell ya.....I think we both do just fine

[lizzyb]

Rainy day today which really does make me happy.....my poor garden at the farm is soooo dry the water'll do it good. I totally rely on Mother Nature there for water as we don't have any running water there....we bring it in by the jugs for drinking etc...
Since it is raining today I promised my daughter that the next rainy day we could bake some cookies together...so today was the day We just HAD to use Hannah's bake set that she got from Ikea.....such fun, it really is! Yesterday it was mud pies, lol!

Setting myself up for a rest day tomorrow I think.....feeling a little fatigued during my w/o today so I'm guessing it's time to take a day off. However I won't make that final decision till tomorrow. Took my pics this a.m but forgot to do my stats so I guess I'll be sending that in tomorrow as I like to try and stay consistent with time of day. Overall though, feeling pretty good.....

Here's my today....

Day3 - Delts, Bi's and Tri's (tri-sets and supersets)

A1) OH DB Press: 3x10@15
A2) Side Delt Raise: 3x10@10
A3) Rear Delt Raise: 3x10@15

B1) Tricep Kickbacks: 3x10@15
B2) Nose Crushers: 3x10@12.5

C1) BB Curls: 3x10@35
C2) Con Curls: 3x10@12.5

V-Sits: 3x10

Today's Cardio: 60secs each:

jax, crunches, jog on spot, push-ups, squat leaps, rear lunges, knees to chest, side skate leaps, horizontal chins, hop on one leg then the other, hamball curls, weighted crunches on ball (25#), low back on ball, burpees!!!

Today's Eats:
m1) oatmeal n' raisins
m2) almonds and an apple
m3) prawns, brown rice, garlic cloves and green beans
m4) tuna (no meatballs, or sausage or hummus left...really need to get groceries!)
m5) roasted beef with tomatoes, yams and greens
m6) protein n' water + glutamine b4 bed.

I think that about covers it........we are talking about heading out of town tomorrow and coming back late Saturday night....depends on if it's going to rain all week-end or not. If I am on the road tomorrow then obviously it will be a rest day....well sort of, I'll still be digging in the dirt at the new house....

[lizzyb]

[b][color="YellowGreen"]Do you know I've been a day ahead all week long?! I was thinking yesterday, that it was Thursday for example.....I know now that it is Thursday today, so obviously I am not out of town yet....tomorrow(Friday) we will be leaving, lol!! Geesh, see what happens when DH gets up like it's a workday on Monday,his usual day off

Anyhoo.....it's another crappy rainy day today....great for the gardens though and they are thriving in it. I was contmplating a rest day today, but I woke up feeling somewhat energized and got it done....minus the full hour of cardio.....my legs are fatigued feeling.....I know I'll be making up for it over the week-end anyways so no worries there.

Sent in my pics n' stats to Linda this a.m, so we'll see see what she's got to say hopefully (I'm never too sure if they get there or not until I hear back, lol!). My own thoughts are that I may actually have 'grown' a bit.......I dunno if I added fat or muscle but the scale says I gained and I gained in size for some of my measures too.....I don't think I appear to be softer, but who knows......my clothes aren't fitting any tighter 'cept around the shoulders and arms for t's, and that's nothing to complain about! Overall I am progressing and I think my lower half is starting to slowly smooth out......I think if I were leaning for a comp, this would be my most stressing factor....getting my lower half to lean out!! I honestly wonder sometimes how you ladies do it.....with envy of course, lol!!

Ah well.........perhaps in another life, or maybe when the kids are in school I would be able to focus better on this idea........

Now with today's stuff.....

Day 4&5 Combined: Back and Abs

A1) DB Row on Ball: 3x10@20
A2) DB Flye on Ball: 3x10@15 (assumed these were reverse flyes not chest flyes?)

B1) Upright Row: 3x10@20
B2) Weighted Reverse Crunch (legs straight up): 3x10@20

Pull-ups (negative reps): 3x10,8,3

C1) Weighted oblique Crunch: 3x10@10
C2) Bicycles: 3x10
C3) Decline Crunches: 3x10 (not hanging upside down, rather on adjustable decline bench......freaks me out to hang upside down)

Cardio: 30mins recumbant, level 3...... was all I could get out of my legs this afternoon......I may get some more in later after DH comes home from work

Today's eats:
m1) kashi n' milk ( I increased this to 1c)
m2) ff yogurt( I decreased this to 1/2c)
PWO shake
m3) tuna, tomatoe veggie stuff leftover from last night mixed together
m4) rice cakes and p.b ( out of hummus)
m5) leftover roast beef, brussel sprouts (again, I'm out of salad stuff....gotta get out there!!)
m6) protein n' water + glutamine b4 bed
~ I tried switching it up this a.m with my portions to seeif my hunger is better. Also, I did my w/o in btwn m2) and m3) allowing for that extra fuel b4 my workout and that did seem to help...

Now if all goes according to plan....Mother nature complying and all, we should be outta here tomorrow and back Sunday some time.......I'm hoping anyways......I have just 2 more cardio sessions to finish the week out and after today I can eat off plan for a day or two....still clean stuff minus an icecream cone.....I am totally craving an icecream cone....not alick, or a taste or to share with anybody either......I WANT MY OWN!!!! I've gotten every other cheat crave out of the way for a bit now....don't feel like chips, or cake (imagine that) just want my very own icecream cone, and so there you have it......I will do my best to keep it nice and clean 'cept for that beautiful icecream in a waffle cone no less!!

[lizzyb]

Geez, it feels like FOREVER since I posted, lol!! Busy, busy, busy Let's see, we went out of town Friday and returned late Sunday.....and I'm just getting the time to get back to my PC today, lol!!
My week-end went great lots of good eats (clean) and yes I did get an icecream cone too....no waffle cone though, lol! My 3 day cheat week-end probably worked out to the equivalent of one really good(bad) cheat day, lol! Again, lots of yard work etc over the week-end....my version of crossfit these days We're still working on the well at the house so everything else is in standstill until we can get running water.....ah well, Rome wasn't built in a day I guess......it may be more economical to rebuild a whole new house is what I keep teasing Dh with, lol!! I get the evil eye for that one too

Got feedback from Linda and she says I'm doing well, and have entered 'new' territory with my physique....how cool is THAT?! I'm feeling super too this time around and she suggested I continue the path I am......so of course I'm gonna I'm excited now!!

Freaky day here today though.......was waiting for Cerebral palsy peeps to come and pick up some clothes I was donating when I hear sirens outside and a large sounding truck engine running nearby......I was thinking it was CP coming so I went upstairs to peek out of my daughter's window and I see cop cruisers, fire truck and an ambulance.....they blocked one lane of traffic too. I live across from a playground........well, the police were putting up plastic barriers around a part of the play structure.....you know what that means huh? A body Yes a real life dead body was found in my little park!!! Aggghhhhh!!! Freaked me right out I have to tell ya!! I tried to get noticed by anyone on the scene I wanted to know what was going on but nobody was paying attention to little ol' me.....News reports say it is a suspicious death, investigating like a homicide but likely not. I don't know if it's a male or female......but I suspect drug overdose or suicide....sad. Somebody's mom got some awful news today....a family somewhere is torn apart.......my thoughts and prayers are going out the family of this person, whatever the circumstance.

I'll have to post my workout tomorrow as I've run out of time.......AGAIN!! Gotta go put the kids to bed and such.......

[lizzyb]

Does the fun EVER end???? So yesterday was marred with high anxiety due to the dead body found in the park across the street from me. And well today's fun and misadventures are from a squirrel (I'm assuming) that is trapped in the wall in my kitchen So every so often you hear this creepy scratching in the wall in my kitchen......Honestly, I am not making this shit up!! Even sillier is my poor ol' dumb dog.......I sent him into the kitchen to see if he'd be alerted by the sound and nothing...in fact he ran out the door outside....CHICKEN SHIT Now you all must be thinking I'm living in the ghetto what with corpses in the park and squirrels in the walls but that's not even close!! Our neighbours just sold their home for half a million, so I'm not exactly living in the ghetto here either, but it's sure starting to feel like it!
The park is back to 'normal' today, sure seems weird to see some people playing with their small kids on the play structure........I'm thinking that they are unaware of what went on yesterday as it wasn't even in the news (something I don't understand) My daughter was happy that the trucks were all gone and really wanted to go play in the park today.....I said maybe next week.......Kids are so innocent, she thinks that somebody lost a toy and that's why the police were there digging it all up in the playground, lol!! So nope, not gonna catch me there just yet.....sort of creeps me out, especially not knowing what exactly went down with the deceased individual....so we played in the backyard. I've got the kids doing a project back there. they are painting a big cardboard box however they wish.....it's going to be quite colorful when they are done too......I'll put aglaze on it when it's complete and use it for something, probably toys.

Anyhoo.......let's get on with the meat and potatoes of this thing already!!
Started week 2 yesterday and combined Days 1 and 2 together to make up for missing Monday's w/o. I feel I am able to do this easily with this month's program when the need arises....gives a little extra kick in the pants here and there.....
So here's yesterdays' w/o: Day 1 & 2 combined: supersets 3x10

1A) Squat: 3x10@110
1B) Squat Ball Bounce: 3x10

2A) Lying Inner thigh: 3x10@25
2B) Lying Outer Thigh: 3x10@30

3A) Heel Prints: 3x10@25
3B) Deadlift: 3x10@51 (cable for kicks and giggles)

BB Chest Press on ball: 3x10@75

5A) Crunches: 3x50
5B) Hand to Foot Ball Pass: 3x10

cardio: 60mins treadmill (various speeds and inclines)

Eats were:
m1) kashi n' milk
m2) ff yogurt, PWO shake + glutamine
m3) mixed greens n' tuna, evoo and apple cider vinegar
m4) hummus and romaine leaves (ran out of fresh broccoli)
m5) grilled salmon steak, asparagus, and brown rice
m6) ff cottage cheese

So that was yesterday's workout.
Now for today's stuff, lol!! Day 2: Delts, Bi's and Tri's

1A) OH DB Press: 3x10@15,20,20
1B) Side Delt: 3x10@10,12.5,12.5
1C) Rear Delt Raise: 3x10@15

2A) Tricep Kickback: 3x10@15,15,12.5
2B) Nose Crushers: 3x10@15,12.5,12.5

3A) BB Curls: 3x10@40,40,35
3B) Con curls: 3x10215,15,12.5

4) V-Sits: 3x10

today's cardio: 60mins: 30mins running/30mins recumbant level 3

today's eats:
m1) baked banana w/ p.b and chocolate
m2) yam
PWO shake + glutamine
m3) can of tuna, hummus, lettuce leaves (again lacking some of the ingredients listed in meal plan for today, lol!! I think it still measures out the same by days end.....I think???)
m4) turkey weiner
m5) chicken, broccoli and tomatoes, spinach salad
m6) same as m2

so that's my today.......and my yesterday I'm slowly catching up on things, lol!!

[lizzyb]

Well I'll be off and running the roads again tomorrow!! I have to say I honestly can't wait.....it's been a crazy week here in the city and I am really beginning to see the merit of living in a small country town.
As for the corpse in the park......we found out from a friend who works at the police station that the person was hung from the play structure.....police are investigating if the individual hung themself or if it was a hanging....how nice, in my little neighbourhood.....I haven't gone to the park this week at all....just can't bring myself to let the kids climb all over the place where somebody got killed......still too fresh for me.....my kids on the other hand don't care....gotta love the innocence of childhood, they are so 'protected' from knowing the evils of the world.

I doubled up alot on my training this week> I don't know if that would be considered acceptable as far as my program goes, but I can't see why not....since I am more or less resting over the week-end, well o.k not really resting but not lifting weights for sets n' reps kind of lifting....that my body should recoupe well enough......so far it's only been 2wks and I am seeing a difference already.....so that is tres cool!!
Today's workout is doubled up as well.....since I will be on the road tomorrow and not returning till Saturday or Sunday weather permitting.

Anyhoo I could probably prattle on for hours...got a case of the chatty Kathy's today, lol!! However I won't bore you all with the details of minutia, lol!!

Day - Days 4&5 combined:

1A) DB Row on Ball: 3x10@20,25,25
1B) DB Flye on Ball: 3x10@20

2A) Upright Row: 3x10@25
2B) Reverse Crunches (legs up and weighted) 3x10@25,25,20

Pull-ups (negative reps): 3x10,9,4

4A) Oblique Crunch: 3x10@20
4B) Bicycle Crunch: 3x10
4C) Decline Crunch: 3x10


today's eats;
m1) oatmeal n' raisins
m2) apple and 1/4c almonds
m3) 1c chicken, rice, garlic and green beans
m4) pwo shake + glutamine
m5) steak, yams and spinach salad
m6) protien n' water + glutamine b4 bed

As for the week-end.....I should be o.k and on track if we come back Saturday, however if we come back Sunday I will need to be creative with my clean eats and stay withing macro perimeters even if not entirely on plan for food choices.....I'm o.k with doing that, sometimes it gets a little tough.....I'll just be real strict with my cheat days to allow for a little looseness in the diet if need be.......that is one thing I do have to say I like about winter training is that there really isn't any excuses and things are able to remain regimented....in the spring/summer......I'm all over the board it feels, some weeks get more others less.....but in the end it always seems to workout postively for me, so I guess I won't really sweat it......I haven't hit any brick walls yet so to speak so really I doubt I need to worry just yet.

have a great week-end all!!

[lizzyb]

[b][color="YellowGreen"]Back after the week-end away. We left on Friday and returned Sunday evening. I took yesterday as a day of real rest....no cardio, no digging, no lifting......just some good ol' fashioned R n R, lol!!
Was a fab week-end weather wise too which really helps alot. We were able to get the water works working in the old house so YaY!!! Work can finally commence.....without water we couldn'd do much inside the house, so that's why all the yardwork. I'm allright with that though as the gardens are my artistic expression so to speak. Speaking of gardens my vegetable garden is really sprouting along.....looks like I'm gonna get a bumper crop of beans this year....last year I may have gotten 6 beans in total Everything else.....my corn, cauliflower, broccoli, swiss chard, carrots, peas, onions, shallots, zucchini, spaghetti squash and beets are all sprouting nicely....I'm still waiting on my peppers (sweet red and hot banana) and tomatoes to show themselves this side of the dirt, lol!! Such fun!!

My diet this week-end was moderate......lots of good eats, but also some bad ones (licorice was my achiles tendon this week-end, lol!!) Though, I'm sure fit into my diet since I am actually allowed to have 3 cheat days a week this month. Cool thing with all this diet liberty is that I am feeling as though I am getting tighter looking and at the same time I think I am actually gaining muscle as well......I weighed myself this a.m and it said 120.2lbs.....I'm not at all fazed by this either......because I do feel as though I'm tightening up as well......it's not like I'm getting 'fat' or even feeling fat for that matter.......though a young salesgirl at a Levi's outlet who was obviously heavy put me in the same "curvy girl" category as herself.....I wondered why about that.....sure I've had a couple of babies/pregnancies and am soon gonna be turning 42yrs of age.....curvy??? Yes. Fat??? No way, lol!! Not to say that I don't have my fatty deposits......but nobody would ever call me fat or heavy......anyhoo, it was sort of comical from my perspective. Oh and the rest of the salesteam were literally skinny anorexic little chickies, so maybe compared to those gals I'd be considered 'fat' or heavy.......but personally I'd rather have the curves that muscles give a woman. I've done the uber skinny super model look and yeah it gets attention, mostly the concerned type.

I am doubling up on my workouts again this week since we will heading out of town again on Friday. It is brutal in a sense but as I said before, I do get adequate enough rest to make it 'work' for me.

Wk3: Days 1&2 Combined

1A) Leg Press: 3x10@161
1B) Standing Cable Hammy Curls: 3x10@21e

2) Incline DB Chest Press: 3x10@25e

3A) Inner thigh (cable): 3x10@16,16,13.5
3B) Outer thigh (cable): 3x10@16,16,13.5
3C) Sumo Squat: 3x10@50

4) Pilates 100's
5) Hand to Foot Ball Pass: 3x10

today's cardio: 1x60 secs each:
jax, crunches,jog on spot, push-ups, squat leaps,rear lunge, knees to chest crunch, side skate leaps, horizonatl chins, single leg hop (rotate after 6osecs), hamball curls, weighted crunch on ball, low back ext. on ball, burpees....DONE!

today's eats:
m1) 1c kashi 1c milk
m2) single serving ff yogurt
m3) pwo shake (protein n' water + 5g glutamine)
m4) x-lean turkey patty (4oz approx), 1c mixed greens, 1tbsp feta, evoo and apple cider vinegar
m5) broccoli and hummus
m6) tilapia, broccoli and quinoa
I may have cottage cheese b4 bed if I'm still hungry....but will have glutamine b4 bed

So this is my today........no drama today....no dead bodies in the park, no squirrels in my walls.
Though as a sidenote......the suicide turned out to be a 74yr old man.......interesting psychopathology though to kill one's senior self in a children's playground on a playstructure.....dementia or repenting

[Italianangel]

yeah, I got this one in my email, I am set to get notifications from a few threads and have not been getting them.....but maybe now its sorted out.

This sounds a bit like the David carradine thing.......not sure what to think about it other than sadness, i liked him and his work, but anyway.........sorry for that experience, hopefully you can try to find the positive to take from that since there are no coincidences, everything has a purpose....no matter how hard it is to see that in certain situations.

I am so happy to hear you are on the wave, sounds like body is just chirping along nicely, I think we are doing well avoiding 'the wall' hence, plateau.

Gonna go now and see if you have pics up of the stuff you said you were going to post, veggies, garden etc......

Linda

[lizzyb]

Originally Posted by Italianangel

yeah, I got this one in my email, I am set to get notifications from a few threads and have not been getting them.....but maybe now its sorted out.

This sounds a bit like the David carradine thing.......not sure what to think about it other than sadness, i liked him and his work, but anyway.........sorry for that experience, hopefully you can try to find the positive to take from that since there are no coincidences, everything has a purpose....no matter how hard it is to see that in certain situations.

I am so happy to hear you are on the wave, sounds like body is just chirping along nicely, I think we are doing well avoiding 'the wall' hence, plateau.

Gonna go now and see if you have pics up of the stuff you said you were going to post, veggies, garden etc......

Linda

Yeah I hear ya on that one....my neighbour just the day b4 all this went down had come to say good-bye (they were moving and were great neighbours to me and the kids as well).
She gave to our kids her wagon that she used to use for her own children, they are teens now. Since I can't yet bring myself to go to the park I have found the use of this wagon a great help and distraction for the kids.....they prefer to go for a ride in the wagon as opposed to going to the park. They don't know, nor would they even understand what happened there....it's just me and my own heeby jeebies that find it difficult to let my kids play on a structure that a week ago somebody hung themselves from......just weird, I'll get over it in time I'm sure.


I will be at my Mother's this afternoon for lunch so my workout will get done later this afternoon or early evening........sounds like she may be serving up quiche, so it'll go down as a cheat meal I guess.....since it will be a cheat meal, that means I can also have some f.f frozen yogurt too, lol!! For a well rounded cheat of course....
Crappy overcastish day here and I still have some plants to put in the ground.....at least b4 the week-end.

As for pics of my gardens, I'm still working on that as my little camera isn't very reliable anymore. I am using my 'baby', my digi Nikon SLR and tend to not connect it to PC very often......I do have some great shots on it though, and will try to get to that this week.......I do have pics up of the house/cottage we bought that is just across the highway from the marina and nature reserve.....but that is how far I've gottne just yet......I still need to update my avi as well since that was a winter pic and all......all works in progress!!