Thurs, 12/11/08

Ok, first let me just tell you about how much food everyone brought to our team building offsite thingy yesterday. It was insane the amt of junk (oh yeah, I wasn't even tempted!)....there was donuts, cake, biscotti, candy, brownies, pizza...you name it. There wasn't a veggie tray or anything healthy to be seen. I just listened to everyone complain about how they were going to "gain 10 lbs today"...LOL...and then I had to listen to all the questions about "what are you eating and why are you eating that" etc. This is my first contest prep at this job. The folks at my last job got it after the first few times and never asked me the questions anymore...so they'll get used to it here too I suppose (at least I hope) because I don't want to keep answering the questions all the time.

Good news I've gotten about 3 lbs off thus far...still have a looooonnnnngggg way to go with about 23 more to lose...but since I have to struggle for every last lb to come off...I'll take what I can get. I haven't been sleeping well and I don't really know why..I am exhausted but not sleeping and I'm already hungry...guess it's going to take my body a while still to get back in the swing of things. Everything hurts and I'm trying to really ignore it. I have had a pull in my groin/hip flexor on the right for mths, my left wrist is aching and my left knee (behind the knee) is feeling a pull....and I won't even go into how bad my left shoulder still hurts from surgery...but I will press on, no worries.

This morning was just cardio - thank god because I am so tired.

Up at 3:30, 6 hrs sleep
1 scoop Xtend, 1 scoop M3 pre

Treadmill
5 min w/u
12 min 20:40 sprint intervals
20 sec 9.0, 40 sec rest
5 min cool down

1 scoop Xtend post

Yeah, I wanted to puke after this!

Weds, 12/10/08

Finishing up the lower body and cardio portion of yesterday's HST w/o at home in my garage.

Up @ 3:30 a.m. (didn't sleep well last night only about 4.5 hrs sleep so today should be fun)

Pre w/o 1 scoop Xtend, 1 scoop M3

Smith Squat ATG 2 x 10 @ 70 lb
Seated Ham Curls - None, apparently my curl equipment doesn't fit me so I'll have to do these at the gym from now on
Stationary Lunges - 2 x 10 @ 30 lb
Standing Smith Calf Raises - 2 x 10 @ 65 lb

20 min elliptical intervals
5 min cool down

I cannot wait to go do an offsite teambuilding training class thingy for work (not)....on no sleep too....

Tues, 12/9/08

Cardio and Training day

Back at home and work today. Doing both my cardio and my training this afternoon after work. Check back later for all that fun!

@ the gym after work around 3:30. This HST w/o is pretty long, so I planned to do upper bod at the gym then lower bod at home along with cardio Weds morning.

HST week 1, w/o 3

DB Bench Press - 10 @ 25 lb, 8 @ 25 lb
Lat Pulls - 2 x 10 @ 65 lb
Incline DB Bench - 2 x 10 @ 25 lb
Seated Cable Row - 2 x 10 @ 70 lb
OH Shoulder Press - 2 x 10 @ 20 lb
EZ Bi Curl - 8 @ 28 lb, 10 @ 28 lb
Cable Tri Extensions (rope) - 10 @ 50 lb, 8 @ 55 lb

During w/o 2 scoop Xtend
Post w/o 1 scoop VP2, 1 scoop M3, 2 scoop Cytosport

Mon, 12/8/08

In Salisbury at the hotel, I'm sorta keeping diet on track as best as possible, brought some things with me but also eating out some. Just not stressing about the diet so much the month of Dec since this was my "clean up and get on track" month and with my grandfather being in the hospital....that's the most important thing to take care of...him.

Cardio only

Up @ 7:00 a.m. (got to sleep in...gotta love the room darkening blinds)
Treadmill
30 min 1:1 intervals
5 min w/up
1:1 - 1 min 3.8 / 1 min 6 - 7
5 min cool down

Sun, 12/7/08

Cardio only today. Heading back to Salisbury to visit with my grandfather who is having a pacemaker put in on Monday.

Treadmill
BFL Style Cardio Intervals
30 min total

Sat., 12/6/08

Training Day + Cardio

HST Week 1, w/o 2

DB Bench Press - 20 lb @ 12 x 2
Lat Pulls - 60lb @ 12 x 2
Incline DB Bench - 20lb @ 12 x 2
Seated Cable Row - 60 lb @ 12 x 2
OH Shoulder Press - 15 lb @ 12 x 2
Alternating Bicep Curls - 12lb @ 12 x 2
Cable Tri Extensions (rope) - 55 lb @ 12 x 2
Squat, Olympic Bar ATG (45 lb + 20) 65lb @ 12x 2
Seated Ham Curls - 70lb @ 12x 2
Walking Lunges - 24lb @ 15 x 2
Seated Calf Raises - 55lb @ 12 x 2

Cardio - Elliptical 25 min intervals - 6/8

Fri., 12/5/08

After having to rush out of town Tuesday morning from work, there haven't been any w/os since my cardio Tues morning and the diet was definitely off...but back at home Fri. morning and back at cardio and diet.

Up @ 3:20 a.m.
1 scoop M3, 1 scoop Xtend - pre cardio

Treadmill - 30 min
BFL style cardio
5 min w/up
20 min increasing intervals
5 min cool down

1 scoop Xtend - post cardio

Tues., 12/02/08

Cardio and Training Day

My body is seriously rebelling already. I am sore all over and it's like WTF are you thinking woman - HA!

Up @ 3:20 a.m.
1 scoop Xtend, 1 scoop M3 pre-cardio

Treadmill - 30 min
Old BFL style intervals in 5 min sets

1 scoop Xtend post cardio

Back to the gym today after work...stay tuned for more fun and excitment!

Mon., 12/01/08

Training Off day - HIIT Cardio

Anyone who knows me knows I HATE cardio. And hate it even more when I haven't done it in like 2 years...oy vey...I am so out of shape...sigh...

Anyhoo, on this 4 week plan, it's 25 min after each of the 3 w/os and 20 min of HIIT on 2 off days. So today was an "off" day...therefore HIIT intervals.

Wake at 3:30 a.m.
2 scoops Xtend, 1 scoop M3 (i.e. Ant Ass...stuff is nasty but it works)

5 min w/up walking
20 min of 1:1 intervals
Run 1 : Walk 1
5 min cool down

1 scoop Xtend

Diet starts today too..oh joy. Can't decide what I hate more diet or cardio....

You can check out my Fitday journal to see what I get to eat..ohhhhh yummy!