Dare to Soar BodyBlog

This morning when I was doing my cardio session, I realized that I had zoned everything out.  I was focusing on the music from my headset, my time (doing hill training today), and the way my muscles were responding to the difference in incline and speed.  It was great.  I felt relaxed and charged up for the day.  What a great way to start the day.

Last night I hit the weights for chest and shoulders.  Here was my workout.

Flat bench db press 20 reps/25lbs, 15 reps/30 lbs. 12 reps/30lbs, Flat bench barbell 10/95, 8/115, 6/135, incline db press 10/20, 8/25. 6/30, flatbench fly 10/15, 8/15, 6/20m dips 10, 8, 6,(by this time I had some burn going on), seated db press 15/10, 15/15, military press 3 sets of 10@ 35, db lateral raises 3 sets of 10 @ 8 lbs, seated db raises 3 sets of 10 @ 10lbs, and bentover db lateral raises 3 sets of 10 @ 10 lbs.

Food intake was ok.  Still have lots of room for improvements.    I will get there.  This is a lifestyle change that will happen with small changes along the way. 

Dare to Dream. Dare to Soar.

I am trying to lose a significant amount of weight.  I have a strong weight training program anmd have increased my cardio.  My husband thinks I should incorporate more deadlifts (not stiff legged) in my routine.  I am not so certain and I am not a fan of them.  Got any insight?

If  I can only remember that.  Last night I sat down and planned my workouts, both cardio and weight training, for the week.  It is going to be a Sunday night tradition. I like going in the gym knowing exactly what I am there to do, how much weight I am going to lift, and how fast I am going to run, walk, step, bike etc.  I dont feel like one of those drifters.  You know the ones that come in and float from machine to machine, dont really push themselves.  I will be focused and visualizing the results. 

I am a fan of Robert Kennedy.  I pick up oxygen, musclemag, reps, just to ready his note from the pub.  Sometimes it gives me just enough of a kick in the butt to keep motivated.  I now cut them out and put them in my workout journal so I can get a good kick in the rump throughout the month.  I can just imagine him as a personal trainer.  He would say, " Are you expecting results putting in that kind of effort?" or "Go ahead shove that donut in your mouth, it will go straight to the butt you are trying to get rid of.  Hit the treadmill for an hour more." 

Bill Phillips a pretty good motivator too.  I read his body for life books and several of his articles.  Motivation is the key.  I will stay motivated.  This is it for the fat years. I am going to drop the weight and to celebrate I am going skydiving in July 2008. 

Yesterday I took my starting pictures.  Boy, if they dont keep me motivated for change, I dont know what will.   

I was ready to hit the gym today.  It felt great.  I did power walking on the treadmill.  warm up for 5 minute at 2.8 and 1% incline.  Then 45 minutes at a 3.5/1% and then a 5 minute cooldown.  I burned 246 calories and went 2.66 miles.  Not real fast but it works.  As I drop some more weight, I know I will be able to get back to running. 

I have my weight training planned for tonight.  It is chest and shoulder day.  Afterwards, I will go to the park and walk the trails til my son completes football practice.  

Todays workout is lower body. 

Squats 4 sets of 12-15 starting with 95 pounds and pyramid up to 135.  Leg extensions 4 sets 10-12 starting with 35 pounds pyramid up.  Hammer single Leg press 4 sets 10-12 starting with 100 pounds and pyramid up.  Dumbell lunges 4 sets 12-15 with 20 pounds.  Straight leg deadlifts 4 sets of 10-12 starting with 70 pounds.  Leg curls 4 sets of 10-12.  Standing calf raises 5 sets of 25-35.  Seated calf raises 5 sets of 25-35 beging with 90 pounds.  cable crunches 3 sets of 10-12, hanging leg raises 3 sets of 10-12, dumbbell side bends 3 sets of 10-12. 

I should be pretty spent when it is done and feel great that I pushed myself to the limit. 

"Leave your excuses behind" is posted above my office door.  Yesterday, I had every intention of getting to the gym.  I had my workout planned. My protein ready.  Then I picked up my workout partner.  He said he was sore and needed another day of rest.  So what did I do? I said ok.  I could have said, I still have to go. or why dont you work another body part then.  Did I do it? No! I caved in.  I vow to learn from this and in the future make a better choice.  There are always excuses and if I use them, or let others use them for me, then I wont get the results that I am looking for.

Todays a new day.  I will plan my workout, get motivated, and train hard.   

Great work out yesterday.  Look forward to another one today.  Yesterdays workout log:

Flatbench db. (warm up) 20 reps/ 25 lbs, 15 reps/25 lbs, 12 reps/30lbs;  flat bench db 10r/35p, 8r/40p,6r/50p;  incline barbell press 10r/95,8r /95p, 6r/95p;  flatbench db fly 10r/20p, 8r/25p, 6r/25p; bench dips reps 10, 8, 6 no added weight; DB shrugs 10r/30, 10r/35p, 10r/40p; db laterals 12r/8p,12r/10p,12r/12p; iso laterial shoulder machine 12r/30p,12r/40p, 12r/60p

I am feelling it today.  Will be at the gym in an hour to hit back, bis and tris. 

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