Well, folks. It happened. I missed a workout. Unsurprisingly, it was the run I was meant to do on Saturday. That whole day just got super hectic, and before I knew it I had to choose between running or bailing on plans with friends at the very last minute.
But all is not lost! I got to the gym today, and I was back with a vengeance! I moved up in every single lift, and I'm insanely thrilled. Technically the weight on my squat is the same as last week, but last week I wasn't able to complete all my reps. This week, I did! Hooray!!
Here are the new numbers:
Squat: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 x 5 reps x 3 sets)
Leg Curls: (65 lbs x 15 reps x 4 sets)
Leg Extensions: (80 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Abduction: (130 lbs x 15 reps x 4 sets)
Hip Adduction: (85 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 190 x 10 reps, 230 x 10 reps, 270 x 10 reps, 310 x 10 reps
Sit-ups: Set 1: 45 reps, Set 2: 30 reps, Set 3: 20 reps
Diet today is pretty average. I had spaghetti for lunch, I'll be having homemade beef stroganoff for dinner, and lots of protein supplements in between. Gotta make sure I keep these gains going!
Monday, May 20, 2013
Saturday, May 18, 2013
Week Three: Day Three
Another successful day! I felt terrible this morning, and it was ridiculously hard to find the motivation to go to the gym, but once I got there and started working out, I was so glad I went. I managed to increase a few of my lifts, and generally felt better after I was finished!
Deadlifts: 65 lbs x 5 reps, 85 lbs x 5 reps, (120 lbs x 5 reps)
Lat Pulldowns: (95 lbs x 10 reps x 3 sets)
Rows: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Delt Raises: (10 lbs x 10 reps x 3 sets)
Front Delt Raises: (10 lbs x 10 reps x 3 sets)
Sorry folks, but it's been a very long day, so I'm going to keep this post short and sweet.
I'll see you all again tomorrow for my run!
Deadlifts: 65 lbs x 5 reps, 85 lbs x 5 reps, (120 lbs x 5 reps)
Lat Pulldowns: (95 lbs x 10 reps x 3 sets)
Rows: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Delt Raises: (10 lbs x 10 reps x 3 sets)
Front Delt Raises: (10 lbs x 10 reps x 3 sets)
Sorry folks, but it's been a very long day, so I'm going to keep this post short and sweet.
I'll see you all again tomorrow for my run!
Thursday, May 16, 2013
Week Three: Day Two
Today was a little frustrating. Waking up at 4:30am meant I was exhausted all day long. I could barely force myself off the couch to do my run, and when I did, my GPS malfunctioned and said I only ran one mile. The time kept going though, so that's something. I at least know I'm hovering around 21:00 exactly for the 1.8 mile loop. I was hoping to shave off another 30 seconds or so, but it was all I could do just to finish today.
My diet was awful, for the same reason I had to wake up so early. A 24 hour shift for my husband pretty much guarantees that my day will be nonstop running around, so I planned to eat poorly today from the start. I still managed to make sure I got around 125 grams of protein though, so it could be a lot worse.
I'm going to go rest up and make sure I can give everything I've got tomorrow. It's deadlift day, and I'm hoping to increase my weight again. See you then!
My diet was awful, for the same reason I had to wake up so early. A 24 hour shift for my husband pretty much guarantees that my day will be nonstop running around, so I planned to eat poorly today from the start. I still managed to make sure I got around 125 grams of protein though, so it could be a lot worse.
I'm going to go rest up and make sure I can give everything I've got tomorrow. It's deadlift day, and I'm hoping to increase my weight again. See you then!
Wednesday, May 15, 2013
Week Three: Day One
The start of a brand new week! I'm pretty happy with how well I've stuck with my workouts so far. Normally by now I would have come up with some excuse to skip a day, whether I was "too sore," "too busy," or any number of other excuses I've concocted in the past. Hopefully I can keep that up!
Like I said, it's a new week, and that means new photos!
Before my workout, I weighed in at 154 lbs almost exactly, which means I gained a half pound over the course of a week. I have no idea if that's water weight or real muscle though, so I'm just going to simplify my life a little and say I stayed about the same. After this month is over, I'll compare myself to my initial weight and see how I need to adjust my diet to make sure I'm gaining the way I should be.
Like I said, it's a new week, and that means new photos!
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| Unsurprisingly, I look almost exactly the same! |
My lifts today were pretty good overall, with slight increases on about half my exercises.
Bench Press: 45 lbs x 5 reps, 60 lbs x 5 reps, (75 lbs x 5 reps x 3 sets)
Flies: (10 lbs x 10 reps x 3 sets)
Tricep Pushdowns: (40 lbs x 10 reps x 3 sets)
Tricep Kickbacks: 15 lbs x 10 reps, (10 lbs x 10 reps x 2 sets)
Assisted Pull-Ups: (5 reps x 3 sets with 100 lbs assistance)
HIIT: 10 minute circuit, distance: 1 mile
Pretty happy with my diet today. No breakfast, but lunch was a nice piece of my leftover chicken from last night. I had a protein bar after my workout along with a big bottle of Gatorade. For dinner, I made beef ravioli and a protein shake. All in all, I had around 2000 calories and 152 grams of protein. I'm getting the hang of this after all!
Week Two: Day Seven
A little bit of yoga and another full week down!
Yoga was pretty uneventful. Lots of stretching and breathing and yoga. So to spare you all the pain of my less than stellar writing skills, I'm going to skip straight to the diet, since it's the most important part of today's routine anyway.
I woke up ridiculously early today, so I actually had breakfast, albeit a small one. A simple PB&J on wheat toast. A salami sandwich for lunch, and for dinner, I had homemade chicken parmigiana. A protein shake before bed, and I'm at just about 1800 calories/110 grams of protein. A pretty good day, and my chicken parmigiana was delicious if I do say so myself. I made enough to have it for lunch at least a few days this week, so hopefully I won't need to have fast food more than once.
See you all tomorrow with a weigh in and progress photos!
Yoga was pretty uneventful. Lots of stretching and breathing and yoga. So to spare you all the pain of my less than stellar writing skills, I'm going to skip straight to the diet, since it's the most important part of today's routine anyway.
I woke up ridiculously early today, so I actually had breakfast, albeit a small one. A simple PB&J on wheat toast. A salami sandwich for lunch, and for dinner, I had homemade chicken parmigiana. A protein shake before bed, and I'm at just about 1800 calories/110 grams of protein. A pretty good day, and my chicken parmigiana was delicious if I do say so myself. I made enough to have it for lunch at least a few days this week, so hopefully I won't need to have fast food more than once.
See you all tomorrow with a weigh in and progress photos!
Monday, May 13, 2013
Week Two: Day Six
Today was...disappointing. It's "my time of the month" and I had heard that the changes in hormones could have a negative impact on lifting for many women, but I've never experienced it before until today.
I tried increasing my weight on squats by 5 lbs, but failed. The most frustrating bit of all is that I felt I had the strength to lift it, but I just couldn't push myself as hard as I normally can. It was a strange feeling.
Everything else stayed the same weight, with an extra set on a couple of the machines. Hopefully this really is just a hormone fluctuation thing, and next week I can keep moving up in weight. Otherwise, I've got some serious diet revisions to work on.
My lifts for today:
Squats: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 lbs x 3 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Leg Curls: (50 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Adduction: (80 lbs x 15 reps x 4 sets)
Hip Abduction: (125 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 180 lbs x 10 reps, 220 lbs x 10 reps, 260 lbs x 10 reps, (300 lbs x 10 reps)
Sit-Ups: Set 1: 45, Set 2: 25, Set 3: 15
Diet was decent. I had about a 1/2 cup of chicken breast for lunch, a protein drink after my workout, a fast food dinner from Wendy's, and a Detour protein bar to snack on.
As you've probably noticed, fast food is a staple in my life. I'm extremely unhappy about that fact. It will be the hardest thing to change about my diet do to the inherently hectic lifestyle we have to lead. The military has unpredictable hours, super late nights, and not a lot of "free time," but I'm trying my best to learn to work around it to better my diet. It's certainly a difficult process though, so hopefully by the end of this month I'll have made some measurable improvement.
I tried increasing my weight on squats by 5 lbs, but failed. The most frustrating bit of all is that I felt I had the strength to lift it, but I just couldn't push myself as hard as I normally can. It was a strange feeling.
Everything else stayed the same weight, with an extra set on a couple of the machines. Hopefully this really is just a hormone fluctuation thing, and next week I can keep moving up in weight. Otherwise, I've got some serious diet revisions to work on.
My lifts for today:
Squats: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 lbs x 3 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Leg Curls: (50 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Adduction: (80 lbs x 15 reps x 4 sets)
Hip Abduction: (125 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 180 lbs x 10 reps, 220 lbs x 10 reps, 260 lbs x 10 reps, (300 lbs x 10 reps)
Sit-Ups: Set 1: 45, Set 2: 25, Set 3: 15
Diet was decent. I had about a 1/2 cup of chicken breast for lunch, a protein drink after my workout, a fast food dinner from Wendy's, and a Detour protein bar to snack on.
As you've probably noticed, fast food is a staple in my life. I'm extremely unhappy about that fact. It will be the hardest thing to change about my diet do to the inherently hectic lifestyle we have to lead. The military has unpredictable hours, super late nights, and not a lot of "free time," but I'm trying my best to learn to work around it to better my diet. It's certainly a difficult process though, so hopefully by the end of this month I'll have made some measurable improvement.
Sunday, May 12, 2013
Week Two: Day Five
Another Sunday is here, and for me, that means a day of rest. Today, I'll be doing about an hour worth of stretching and trying desperately not to overeat. I tend to eat when I'm bored, and no workout means I'll be in dire need of something to keep myself occupied. That probably has something to do with why I'm writing today's post at 11:00am before I've even planned out my meals, but let's not read too much into it.
All I've ingested so far this morning is a Red Bull that I might have died without. Some unnecessary calories there, but oh well, it's delicious. For dinner, I'm planning on chicken tacos with salsa and light cheese, so probably somewhere in the ball park of 300 calories/30 grams of protein. The Red Bull is about 200 calories, which means I've got a good 1,000 calories left floating around for lunch and light snacking, since today is a rest day. I need at least 90 more grams of protein today though, so it's a safe bet around 450 of that 1000 is going straight to my usual protein shake. My last 550 should probably come from some form of chicken also, since it has a wonderfully high protein-fat ratio, so I'll likely be cooking up some of the chicken breast I've got stuffed away in the freezer. And maybe some macaroni. God, I love macaroni.
Oh hey, would ya look at that. I planned my meals! Hooray!! Well, I'm going to get my rest day started off right and curl up with my puppies. See you folks on Squat Day!
All I've ingested so far this morning is a Red Bull that I might have died without. Some unnecessary calories there, but oh well, it's delicious. For dinner, I'm planning on chicken tacos with salsa and light cheese, so probably somewhere in the ball park of 300 calories/30 grams of protein. The Red Bull is about 200 calories, which means I've got a good 1,000 calories left floating around for lunch and light snacking, since today is a rest day. I need at least 90 more grams of protein today though, so it's a safe bet around 450 of that 1000 is going straight to my usual protein shake. My last 550 should probably come from some form of chicken also, since it has a wonderfully high protein-fat ratio, so I'll likely be cooking up some of the chicken breast I've got stuffed away in the freezer. And maybe some macaroni. God, I love macaroni.
Oh hey, would ya look at that. I planned my meals! Hooray!! Well, I'm going to get my rest day started off right and curl up with my puppies. See you folks on Squat Day!
Saturday, May 11, 2013
Week Two: Day Four
Heya guys! I just got back in from my run. Sorry to say I don't have an Endomondo screeshot for you all today, but it was raining and I was worried about getting my poor phone all wet. That thing's been through enough already. That also means I ran without music for the first time in ages, and I didn't even realize how much it was helping me. I think I might finally make an effort to get music with a specific BPM to help me keep a consistent pace from now on. Even without the music today I was much better at maintaining speed than I used to be.
Unsurprisingly, I ran the same loop I always do, 1.8 miles around my neighborhood. I feel as though I shaved off a little more time, but I didn't have my trusty phone with me to be sure, so there's really no telling outside of the "20-ish minute" usual. I am sure that I'm improving, however. Again, I ran further without needing a walk period, and only walked one section total. Another couple days and I should be able to do the entire loop in one go!!
Again, though, my diet today has been terrible. My husband is on guard duty, which means if I want to eat with him, we have to have something super fast. Our only options on post are Burger King, Popeye's and things of that nature, so I work with what I've got, I suppose.
No breakfast, other than a cup of coffee, and lunch was a meal at Popeye's worth about 700 calories/17 grams of protein. I've got a bag of beef jerky to munch on throughout the day to help me keep my protein up, as well as my usual Designer Whey shake. I'm not sure what dinner will be yet, since that mostly depends on how much time we have allotted, but it's a safe bet that it'll be comparable to lunch, which gives me somewhere around 2100 calories and 130 grams of protein. Acceptable.
Unsurprisingly, I ran the same loop I always do, 1.8 miles around my neighborhood. I feel as though I shaved off a little more time, but I didn't have my trusty phone with me to be sure, so there's really no telling outside of the "20-ish minute" usual. I am sure that I'm improving, however. Again, I ran further without needing a walk period, and only walked one section total. Another couple days and I should be able to do the entire loop in one go!!
Again, though, my diet today has been terrible. My husband is on guard duty, which means if I want to eat with him, we have to have something super fast. Our only options on post are Burger King, Popeye's and things of that nature, so I work with what I've got, I suppose.
No breakfast, other than a cup of coffee, and lunch was a meal at Popeye's worth about 700 calories/17 grams of protein. I've got a bag of beef jerky to munch on throughout the day to help me keep my protein up, as well as my usual Designer Whey shake. I'm not sure what dinner will be yet, since that mostly depends on how much time we have allotted, but it's a safe bet that it'll be comparable to lunch, which gives me somewhere around 2100 calories and 130 grams of protein. Acceptable.
Friday, May 10, 2013
Week Two: Day Three
Another day down. I'm starting to realize that I'm running low on things to actually write about, now that my routine is thoroughly underway, so at the end of each day, I'm also going to be writing about my diet from now on. I hadn't planned on including it until I started focusing on fat loss, but it's useful for gaining muscle as well, and I've been having a difficult time making sure I'm getting enough protein on off days anyway.
First thing's first though, so here are my lifts for today!
Deadlift: 65 lbs x 5 reps, 85 lbs x 5 reps, (115 x 5 reps)
Lat Pulldown: (80 lbs x 10 reps x 3 sets)
Low Row: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Delt Raises: (10 lbs x 10 reps x 3 sets)
Front Delt Raises: (10 lbs x 10 reps x 3 sets)
Happy to report I gained 10 pounds on my deadlift this week. I had hoped to also move up on my overhead press, but I struggled quite a bit with that weight last week, so I thought it safer to hold off this time around.
Now for diet: (to clarify, when I say diet, I mean simply "what I'm eating," not that I'm following any particular diet fad or program)
Today was not a great day food wise. I forgot to prep my chicken yesterday, so I resorted to eating out at the least healthy locale possible: McDonald's.
I usually skip breakfast. I know, blasphemy. But I take a medication that requires I wait an hour after taking it to eat my first meal, and mornings are hectic for me, so I just make sure to get all my nutrients elsewhere.
For lunch, I had leftover tuna noodle casserole, a coffee, and a protein bar, totaling about 745 calories and 53 grams of protein. Dinner was, as I said, McDonald's which ended up totaling about 1070 calories and 29 grams of protein. Before bed tonight, I'll be having a protein shake with milk, adding an extra 444 calories and 52 grams of protein.
Totals for the day are 2,259 calories and 139 grams of protein. Decent, but not the best.
See you all again tomorrow!
First thing's first though, so here are my lifts for today!
Deadlift: 65 lbs x 5 reps, 85 lbs x 5 reps, (115 x 5 reps)
Lat Pulldown: (80 lbs x 10 reps x 3 sets)
Low Row: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Delt Raises: (10 lbs x 10 reps x 3 sets)
Front Delt Raises: (10 lbs x 10 reps x 3 sets)
Happy to report I gained 10 pounds on my deadlift this week. I had hoped to also move up on my overhead press, but I struggled quite a bit with that weight last week, so I thought it safer to hold off this time around.
Now for diet: (to clarify, when I say diet, I mean simply "what I'm eating," not that I'm following any particular diet fad or program)
Today was not a great day food wise. I forgot to prep my chicken yesterday, so I resorted to eating out at the least healthy locale possible: McDonald's.
I usually skip breakfast. I know, blasphemy. But I take a medication that requires I wait an hour after taking it to eat my first meal, and mornings are hectic for me, so I just make sure to get all my nutrients elsewhere.
For lunch, I had leftover tuna noodle casserole, a coffee, and a protein bar, totaling about 745 calories and 53 grams of protein. Dinner was, as I said, McDonald's which ended up totaling about 1070 calories and 29 grams of protein. Before bed tonight, I'll be having a protein shake with milk, adding an extra 444 calories and 52 grams of protein.
Totals for the day are 2,259 calories and 139 grams of protein. Decent, but not the best.
See you all again tomorrow!
Thursday, May 9, 2013
Week Two: Day Two
Not gonna lie, I put my run off for way too long today. I had a bunch of things to do this morning, so I convinced myself the run had to wait, even though it really made zero difference what order I did my chores in. As one might expect, seeing as how I live in Hawaii, it got hot by the time I made it outside around 2:30pm. Whelp, lesson learned I suppose!
Anyway, I was pleasantly surprised with my performance. Despite the heat, I did fairly well.
More important than the precious seconds shaved off my time, I completed my goal! I finished the first mile without walking at all! Admittedly, it tired me out enough that I walked a little extra during the second half, but hey, progress!
Anyway, I was pleasantly surprised with my performance. Despite the heat, I did fairly well.
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| Look! A whole 15 seconds off! |
More important than the precious seconds shaved off my time, I completed my goal! I finished the first mile without walking at all! Admittedly, it tired me out enough that I walked a little extra during the second half, but hey, progress!
My ultimate goal for a 2 mile run is about 16:00 but cutting my time a full 5 minutes is going to be pretty difficult. I'm not going to be too disappointed if I don't get there, but I've always said 'Go big or go home' so why stop now! I'm under no delusions that this will happen quickly though, so in the mean time, my next milestone goal is just to finish the 1.8 mile loop without walking.
Good Night, and Good Luck!
Wednesday, May 8, 2013
Week Two: Day One
Well, it seems I messed up. I misread my logbook today and accidentally upped my bench press weight by 15 pounds. As a result, I put too much stress on my muscles way too quickly and had to finish out my sets at a lower weight than last time. You'll be able to see more clearly what I mean in a minute, once you see my workout. Needless to say, I was extremely frustrated. But it's done with now, so hopefully I can get back on course without too much trouble.
But before we get to the lifts, today means a new week has started, which means progress photos!
I also remembered to weigh myself today before my workout. I came in at a pretty decent 153.5 lbs, so we'll call that my baseline since I never had a real one at the beginning.
But before we get to the lifts, today means a new week has started, which means progress photos!
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| Not really any noticeable difference yet, but a promise is a promise. |
I also remembered to weigh myself today before my workout. I came in at a pretty decent 153.5 lbs, so we'll call that my baseline since I never had a real one at the beginning.
Now for the good stuff:
Bench Press: 45 lbs x 5 reps, 65 lbs x 5 reps, 85 lbs - failure, 75 lbs x 3 reps to failure, (65 lbs x 5 reps x 3 sets)
Flies: (10 lbs x 10 reps x 3 sets)
Tricep Pushdowns: (35 lbs x 10 reps x 3 sets)
Tricep Kickbacks: (10 lbs x 10 reps x 3 sets)
Assisted Pullups: (5 reps x 3 sets, 100 lbs assistance)
HIIT: 10 minute circuit, total distance: 1 mile.
Even after my Bench Press fiasco, I still managed to increase weight on 2 exercises from last week, tricep pushdowns and tricep kickbacks, so I can't be too upset about it. All in all, I'd say today was still a pretty successful day!
See you all again tomorrow, same time, same place! <3
Tuesday, May 7, 2013
Day Seven: Yoga
Kind of a late night post for you all tonight. I waited for my husband to get home from work so we could do my yoga routine together. He asked me to help him get more flexible, but I think he got more than he bargained for tonight. About 30 minutes in, he resigned himself to watching and cringing.
He did take a few photos for me though!
Tonight was about an hour worth of yoga, but I'll admit I slacked on a few of the poses. Mostly because I did sit-ups on a hard floor yesterday and my butt is one giant bruise. Also, I don't have a yoga mat anymore, and hardwood is unforgiving.
He did take a few photos for me though!
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| Wheel Pose! Also, dog toys! |
Tonight was about an hour worth of yoga, but I'll admit I slacked on a few of the poses. Mostly because I did sit-ups on a hard floor yesterday and my butt is one giant bruise. Also, I don't have a yoga mat anymore, and hardwood is unforgiving.
Tomorrow will be the start of a brand new week, so keep a lookout for a weight update and new photos! See you soon!
Monday, May 6, 2013
Day Six: Legs and Abs
Day Six is complete! Today was my absolute favorite lift of all: SQUATS! I, again, made a less than smart choice and went for the same weight I used to squat before my big lazy hiatus, but it worked out again, and I'm proud to say I am now exactly where I left off when I quit lifting. I was hoping to take a photo of my weights sitting happily on the squat rack to show you all today, but unfortunately my gym doesn't allow any photos while other people are in there. You know, for dignity's sake. That's 100% understandable, so I didn't argue much. Maybe next time I'll be alone! But for now, you all will just have to be happy with my daily report, so here it is!
Squats: 45 lbs x 5 reps, 75 lbs x 5 res, (110 lbs x 5 reps x 3 sets)
Lying Leg Curls: (50 lbs x 15 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Note: The two exercises above were performed as a circuit, with as little rest between sets as possible.
Hip Abduction: (125 lbs x 15 reps x 3 set)
Hip Adduction: (80 lbs x 15 reps x 3 sets)
Note: These two were also made into a circuit with little to no rest period.
Leg Press: 180 x 10 reps, 220 x 10 reps, 260 x 10 reps, (300 lbs x 10 reps)
Sit-ups: (25 reps x 3 sets)
Walking home was brutal. It's only about a half mile from my house to the gym, but every time I stepped off the curb, I felt as though I would collapse. Doing Leg Presses after Squats completely destroyed me, and I feel absolutely amazing. Even though I seriously considered curling up on a bench by the sidewalk rather than drag myself all the way home, I had a huge smile on my face the entire walk back. I know tomorrow's going to hurt, but it's going to be the best kind of hurt. It'll mean I'm getting stronger, and that I'm one step closer to the body I dream of having.
I love you all, and I'll see you again soon!
Squats: 45 lbs x 5 reps, 75 lbs x 5 res, (110 lbs x 5 reps x 3 sets)
Lying Leg Curls: (50 lbs x 15 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Note: The two exercises above were performed as a circuit, with as little rest between sets as possible.
Hip Abduction: (125 lbs x 15 reps x 3 set)
Hip Adduction: (80 lbs x 15 reps x 3 sets)
Note: These two were also made into a circuit with little to no rest period.
Leg Press: 180 x 10 reps, 220 x 10 reps, 260 x 10 reps, (300 lbs x 10 reps)
Sit-ups: (25 reps x 3 sets)
Walking home was brutal. It's only about a half mile from my house to the gym, but every time I stepped off the curb, I felt as though I would collapse. Doing Leg Presses after Squats completely destroyed me, and I feel absolutely amazing. Even though I seriously considered curling up on a bench by the sidewalk rather than drag myself all the way home, I had a huge smile on my face the entire walk back. I know tomorrow's going to hurt, but it's going to be the best kind of hurt. It'll mean I'm getting stronger, and that I'm one step closer to the body I dream of having.
I love you all, and I'll see you again soon!
Sunday, May 5, 2013
Day Five: Rest
Alright guys, today is a rest day for all my poor muscles, so all I've really done is some good stretching and massage.
I gotta tell you, I hurt so good right now. I already feel like I'm getting stronger, and that's so exciting!! I definitely feel as though I have more energy, and I'm even sleeping a little better than before.
It's only 5 days in, and already I'm seeing such positive changes in my everyday life. Now I know for sure this blog is going to help me keep on track with my workouts. Previously, I'd lose track of my progress, and fail to notice the smaller things that came with a healthier routine. Writing about it every day has forced me to recognize even the tiniest things. I'm so glad I did this.
Well I'm going to go rest up. Tomorrow's my favorite day of all, and I've got to be ready to go hard!
I gotta tell you, I hurt so good right now. I already feel like I'm getting stronger, and that's so exciting!! I definitely feel as though I have more energy, and I'm even sleeping a little better than before.
It's only 5 days in, and already I'm seeing such positive changes in my everyday life. Now I know for sure this blog is going to help me keep on track with my workouts. Previously, I'd lose track of my progress, and fail to notice the smaller things that came with a healthier routine. Writing about it every day has forced me to recognize even the tiniest things. I'm so glad I did this.
Well I'm going to go rest up. Tomorrow's my favorite day of all, and I've got to be ready to go hard!
Saturday, May 4, 2013
Day Four: Running
Just came back in from my second run day. There isn't a whole lot to say, other than I managed to shave off about a minute. It's not much, but it's certainly a start!
I'm feeling pretty okay. A little bit better than last time. Hopefully next week I can pull off the first mile without needing to walk at all.
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| Somehow, I also managed to make my neighborhood loop .02 miles shorter. Silly GPS. |
I'm feeling pretty okay. A little bit better than last time. Hopefully next week I can pull off the first mile without needing to walk at all.
Wish me luck!
Friday, May 3, 2013
Day Three: Back and Shoulders
Alright guys, I just walked back from the gym, and I feel so great. Today was my second favorite lift day. Deadlifts! They're awesome, and to make it even better, after not doing deadlifts for 6 months, I managed to pull more today than I ever had before. It probably wasn't the smartest move, but I felt confident, and I pulled it off! I'm absolutely thrilled!!
And look, I even have a really odd badge of honor to show for it: little baby callouses!
But we all know what you're really here to see, so we'll just get right to it. Here are my lifts for today, dear readers!
Deadlifts: 45 lbs x 5 reps, 75 lbs x 5 reps, 95 lbs x 5 reps, (105 lbs x 5 reps)
Lat Pulldowns: (80 lbs x 10 reps x 3 sets)
Low Rows: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Deltoid Raises: (10 lbs x 10 reps x 3 sets)
Front Raises: (10 lbs x 10 reps x 3 sets)
As an aside, I might be wrong, but I think I was being hit on when I finished my deadlifts. I have to remove my wedding ring when I lift for fear of damaging it, and more terrifyingly thanks to all the horrible degloving incidents I've seen. You can look that up if you'd like, but don't say I didn't warn you. Anyway, we were chatting quite a bit and he seemed pretty friendly, until I pulled out my ring to put it back on since I was finished with the barbell. He just wandered off and never said another word to me after that. I was a little disappointed actually. Having a lifting buddy would be excellent! But oh well. Maybe I'll see him there again and can clear up any confusion. If it does just turn out that he was hitting on me, well hey, that's still a nice ego boost; he was pretty fine.
And look, I even have a really odd badge of honor to show for it: little baby callouses!
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| My other hand is slightly more torn up, but it's also REALLY dirty for some reason. |
Deadlifts: 45 lbs x 5 reps, 75 lbs x 5 reps, 95 lbs x 5 reps, (105 lbs x 5 reps)
Lat Pulldowns: (80 lbs x 10 reps x 3 sets)
Low Rows: (80 lbs x 10 reps x 3 sets)
Overhead Press: (50 lbs x 5 reps x 3 sets)
Side Deltoid Raises: (10 lbs x 10 reps x 3 sets)
Front Raises: (10 lbs x 10 reps x 3 sets)
As an aside, I might be wrong, but I think I was being hit on when I finished my deadlifts. I have to remove my wedding ring when I lift for fear of damaging it, and more terrifyingly thanks to all the horrible degloving incidents I've seen. You can look that up if you'd like, but don't say I didn't warn you. Anyway, we were chatting quite a bit and he seemed pretty friendly, until I pulled out my ring to put it back on since I was finished with the barbell. He just wandered off and never said another word to me after that. I was a little disappointed actually. Having a lifting buddy would be excellent! But oh well. Maybe I'll see him there again and can clear up any confusion. If it does just turn out that he was hitting on me, well hey, that's still a nice ego boost; he was pretty fine.
Thursday, May 2, 2013
Day Two: Running
Let me begin by saying that I absolutely hate to run. It has been this way for as long as I can remember, no matter how much I try. I'm terrible and slow, but hopefully given a little time and practice, I'll get a little better, and maybe I won't hate it as much. I'll never be a runner. I'm perfectly okay with that. It's not an endorphin thing, it's not just that I'm bad at it. It's just nowhere near my idea of a good time.
That being said, I went running today. And I'm actually a little proud of myself. I was still slow, you can see that for yourself:
But I made myself do it and I didn't give up, and that feels excellent. Lucky for me, running is a pretty small part of my routine. I'll only be doing it twice a week tops.
That being said, I went running today. And I'm actually a little proud of myself. I was still slow, you can see that for yourself:
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| See? Terrible. Don't judge. |
A lot of people tend to swear by cardio, insisting that without it, fat loss isn't possible, but I'm here to tell you guys that's just not true. The body is a machine. If you take in fewer calories than you expend, you will lose weight. It's true that cardio is great at burning those calories, but if you hate it as much as I do, find something else that works for you. Something you love will always work better than something you hate simply because you'll stick with it. I figured this out the hard way, and it's why cardio is such a small part of what I do now.
Alright folks, I'm going to grab a big giant glass of water. I'll see you all again tomorrow!
Wednesday, May 1, 2013
Day One: Chest and Triceps
Day One has been a total success! I can barely move my arms to type this for you all, so I'd say that's a good sign.
First, here are my baseline photos. I took these this morning before leaving for the gym, and I'm reluctant to post them for a couple of reasons. The obvious reason is that I'm unhappy with my body right now, but that's why I'm here, right?! The less obvious reason is my dirty bathroom mirror. Ignore that please.
Also, I forgot to weigh myself. I don't own a scale for a multitude of reasons, so I'll just estimate because I am not walking back to the gym for that. Even though it's a very pretty walk.
That said, my baseline here is 5'6" and 150ish lbs.
Alright, public embarrassment out of the way, here's what I've done for today!! I'll list everything, even warm up sets, and put my working sets in parentheses so it looks a little less jumbled.
Bench Press: 45 lbs x 5 reps, 65 lbs x 5 reps (70 lbs x 5 reps x 3 sets)
Flies: (10 lbs x 10 reps x 3 sets)
Tricep Pulldowns: 25 lbs x 10, (30 lbs x 10 reps x 3 sets)
Tricep Kickbacks: (5 lbs x 10 reps x 3 sets)
Assisted Pullups: 3 reps x 5 sets, 100 lbs of assistance
After my lifts, I did 10 minutes of HIIT (High Intensity Interval Training) and managed to run a full mile in that time. I was actually pretty surprised. I also felt like death.
Okay, I'm going to go shower, because I look like I've been through hell. See you all tomorrow! <3
First, here are my baseline photos. I took these this morning before leaving for the gym, and I'm reluctant to post them for a couple of reasons. The obvious reason is that I'm unhappy with my body right now, but that's why I'm here, right?! The less obvious reason is my dirty bathroom mirror. Ignore that please.
 |
| Also ignore the toilet paper roll. My husband needs to learn a lesson. |
Also, I forgot to weigh myself. I don't own a scale for a multitude of reasons, so I'll just estimate because I am not walking back to the gym for that. Even though it's a very pretty walk.
 |
| Hawaii's so nice isn't it? Are you jealous yet? |
That said, my baseline here is 5'6" and 150ish lbs.
Alright, public embarrassment out of the way, here's what I've done for today!! I'll list everything, even warm up sets, and put my working sets in parentheses so it looks a little less jumbled.
Bench Press: 45 lbs x 5 reps, 65 lbs x 5 reps (70 lbs x 5 reps x 3 sets)
Flies: (10 lbs x 10 reps x 3 sets)
Tricep Pulldowns: 25 lbs x 10, (30 lbs x 10 reps x 3 sets)
Tricep Kickbacks: (5 lbs x 10 reps x 3 sets)
Assisted Pullups: 3 reps x 5 sets, 100 lbs of assistance
After my lifts, I did 10 minutes of HIIT (High Intensity Interval Training) and managed to run a full mile in that time. I was actually pretty surprised. I also felt like death.
Okay, I'm going to go shower, because I look like I've been through hell. See you all tomorrow! <3
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