Dare to Soar BodyBlog

Ok! I dont have much time this morning but want to tell you of my progress.  Posted new pictures.  Started seeing small changes.  Offically down 14 pounds and almost 5 inches.   Lets celebrate.  Anyone up for a walk around the lake?

My friend Sal showed up at my place of employment today.  He is this fine looking Italian guy.  No its not unusal for him to do so and no my husband does not mind.  Anyway, he is normally so happy and full of life.  He just makes you feel good being around him.  Today he was sad and worried but didnt really want to talk about.  I felt helpless.  I let him know that I had a shoulder if he needed it.  He wont use it but he knows it is there for him.  We ended up talking about our usual stuff- books, history, body building, family, music, etc. 

Hope he gets back to his old self soon.  Were going to six flags in a few weeks and I need my happy-go-lucky friend back.

Weight training was great last night.  Pumped out six flat bench press at 145 with no assistance.  I must be getting stronger.  I probably could have done more but I did not want my spotter to touch the bar. 

Started Karate class last night.  Talk about working up a sweat.  It was great.  Little sore this morning.  Looking forward to tonights workout.  Its leg day. 

As promised I planned my workouts for the week.  Couldn’t stand to let you down again.  Some of the exercises I have to decide what weight I will use yet.  I will probably stick with this plan for 4 to six weeks.  I like it hard and heavy so that what I will do.

 

Monday:
AM-  Cardio 1 hour steady program
PM-  Chest
            DB Press-Warm up                  2 sets of 12  @ 30
            Flat barbell press                   Â
 Â  3 sets of 10  @ 115
            Flat barball press                   Â
 Â  1 set to failure @ 145
            Incline DB Press                   Â
 Â Â  3 sets of 10 @ 35
            DB Flyes                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â  3 sets of 10 @ 25
               (have trouble with keeping good form when I go heavies)
            Cable cross over                    
  3 sets of 10 @ ?
            Pec Dec                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â  3 sets of 10 @ 85
 

PM- 1 ½ hours of Karate (Note to self.  Still need to buy the pjs)

 

Tuesday
AM- Cardio 50 minutes EFX moderate hill
PM – Legs
            Quads
Leg Extesion warm up  2 sets of 12  @ 70
            Leg press (hammer single leg) 3 sets of 12 @ 145
            Squats                       
               3 sets of 12 @ 135
            Lunges (db overhead)               3 sets of 12
            Leg curls                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â  3 sets of 12 @ 70
            Stiff legged deadlifts                  3 sets of 12 @ 90
            Standing calf raises                   3 set of 12 @ 110
            Seated calf raises                   
   3 sets of 12 @ 110
 

Wesnesday
AM Cardio 1 hour mixed routine
PM  ABS
            Crunches                       
            3 sets of 30
            Rope crunches                       
    3 sets of 30
            Side bends                       
        3 set of 30
            Straight leg lifts                         3 sets of 30
 

         Biceps
            Alternating DB curls                  3 sets of 12
            Barbell curls                   Â
 Â Â Â Â Â Â Â Â  3 sets of 12
            Hammer curls                   Â
 Â Â Â Â Â Â  3 sets of 12
            Preacher curl                    
        3 sets of 12
            Concentration curls                   3 sets of 12
 

         Triceps
            DB Kickbacks                 Â
 Â Â Â Â Â Â  3 sets of 12
            Rope press downs                    3 sets of 12
            Straight bar press downs           3 sets of12
            Overhead extensions                 3 sets of 12
            Dips                    
                     3 sets to failure
Thursday
AM Cardio      Sprints
PM  Back
            Wide grip lat pull downs           3 sets of 12
            Seated Rows                    
        3 sets of 12
            Good mornings             3 sets of 12
            Deadlifts                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  3 sets of 12
            DB rows                    
              3 sets of 12
            Back Extensions                 
      3 sets of 12
            Bentover rows                    
      3 sets of 12
 

Friday
Am  Cardio 1 hour Intervals
PM  Shoulders
            DB lateral raises                   
    3 sets of 12
            Db front raises                   
       3 sets of 12
            Db bentover raises                    3 sets of 12
            Upright rows                    
        3 sets of 12
            Shrugs                   
                   3 sets of 12
            Arnold Press                          
  3 sets of 12

            Pushups      Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  3 sets to failure

 

Saturday
AM Flexibility Yoga 1 hour
 

Sunday
AM- 30 minutes of cardio at the gym or 1 hour of tae bo

I know you are going to be disappointed and give me a good swift kick in the butt when I tell you how my weekend went.  You are such a good friends.  Holding me accountable for my actions and pushing me to reach my goals.  It saddens me to know that I let you down.  So here it is… Lets get it over with and begin a new week of focus and motivation. 

I slacked off a lot this weekend.  I did not even get my workouts or menus planned for the week.  I was lazy and unfocused.  Did not do any cardio what so ever– not even a short walk.  I didn’t pack my gym bag for this mornings cardio session nor my meals for today.

Sure I had a migraine most of Saturday but that does not explain Sunday.  I laid around that house, did a few loads of laundry, and read a couple of books. They were not even fitness books. 

So today I will take some time and get my workouts planned. Tonight after Karate class I will work on my menus.  I will try to stay focused on eating as clean as possible throughout the day.  I will get back on track.   

I did go to the gym this morning and put in 30 minutes on the treadmill.  I know it does not make up for my slacking but it did help to start the week out on a more positive note.

Yea, I am going to cheat today and my husband has offered his blessing.  I know what your thinking, my husband should stand his ground.  He knows the efforts that I have been putting forth and thinks I deserve a little award.  Although he did warn me not to get used to because I could want more.  He is so aware of my needs.  That is why it almost makes me feel guilty. 

I am going to enjoy that Mexican food.  I will try to stick with small portions.  I have not eaten out in months.  Wish me luck.

I would say that for the most part I am not a selfish or an unreasonable person.  I am always putting others before me.  This morning really was testing me.  I arrived at the gym two minutes late.  This guy arrives at the same time but walks in the door just in front of me.  He walks to my treadmill.  I was instantly irratated.  I know what your thinking.  Public gym, first come first serve, there are more treadmills.  Yea I told myself that the whole time I was setting up on one of the cheaper models.  "My treadmill" is made for the larger person and absorbs more of the impact when you run (which my knees appreciate greatly).  It is the only one like it in the gym.  I was fuming. 

I began my workout on a different treadmill across the room.  Trying to get into my cardio plan, letting the music soak in and get the groove going, visualizing my goals but all I was doing was getting more and more irritated.  I told myself, "you constantly are trying to get other people to take an interest in their own health yet you want to condem this guy for doing it on your treadmill.  Your just being selfish.  You cant let this ruin your workout." 

But it was….I couldnt get into the program on the treadmill. I figured I put up a mental block since it wasn’t "my Treadmill" so I switch to the EFX right next to him.  I was pissy since I had to move my stuff and get setup again.  I got started and was feeling better and getting into it.  Then I would hear a beep (the sound "my treadmill" makes when you increase your speed.)  The next thing I know I am matching his pace.  I was angry all over again but this time the competition bug had set in.   (It probably did not help that I was listening to gangster rap/hip hop either.)  I would sweat more than him.  I would go farther than him.  I would be faster than him.   How dare he interfere withthe progress that I am making.  Didn’t he realize that I am a fat woman trying to get fit and fine again.  Didnt he realize that I had goals I had to accomplish.  I was not in the gym to just mess around.  Damn…my husband was right, I am starting to get pissy when it comes to my workouts being detoured or changed.   All I was thinking about was me.  I did not care that he had goals he was working on.  It was not like he was messing around. 

I finished my workout even though it had been altered slightly from the plan.  Covered 2.69 miles and burned 304 calories.  Sweat was pouring up off of me.  When I got off the EFX and was heading to the showers, I noticed the gym owner was watching.  I knew he knew.  He nodded.  He understood my anguish.  He knew I had a killer cardio session because some guy I dont even know pissed me off and the guy probably did not even realize it. 

As I hit the showers, I told myself the guy wont beat me to my treadmill again.  It is just another motivation to drag my butt out of bed faster.  Yea,I am selfish.  I want my machine when I want it. 

Tonight is back, bis and tris.  Yea, I am going to deadlift and there better not be anyone using my bar…

I just realized that I had not blogged about this weeks workout and diet.  I dont want anyone of my friends that are holding me accountable to think I am slacking.

First workouts have been going good.  Hitting them hard and heavy.  On my bench I moved my starting weight to 95lbs.  Cardio has been going well too.  Nothin like working up a sweat and feeling great about it.

Now the eating clean has had its issues here lately.  I would not say I fell of the wagon, I just been hanging over the side a little too much.  I will get it back in gear. 

Motivation is up.  I want to provide leadership that inspires so I have to get my butt in gear and get this weight off.  My new wellness program at work starts Monday.  I dont want to be a hypocrite.    

And speaking of programs, the work biggest loser challenge was suppose to end this week but we decided to extend it to mid November.  That sums it up.  Train hard, burn fat, rest easy.

 

I know it is my fault and that I have to stop doing it but sometimes I just cant help myself.  Once I start I have trouble stopping and putting it down.  Especially if it is really good.  The next day I regret what I did but then it is too late.  I know not to start a book at 7:30.  If it is any good, I will read it all of if before I go to bed.  Last night I started J D Robb (aka Nora Roberts) Vengence in Death.  I had to finish it.  She is such a great author. I did not get to bed until 11 and then I had to be up at 3:30 this morning. I know better than to burn the candle at both ends.  I know my body needs the down time and sleep.  I dont allow myself to miss my 5 am cardio session because of my inability to not wait to finish a story.  I cant use that as an excuse.  So I am going off to the gym, the cardio will wake me up.  I will vow not to do it again.  But…..I have the next book in the series…

I recieved a phone call yesterday from a woman at the American Heart Association.  Because of the wellness programs that I designed and implemented at work, our company is receiving the gold level Fit company award.  We are one of four companies in the state of MO that have been awarded this honor.  I know it is petty but this recognition helps to remind me why I put in the countless hours developing and implementing programs, writing newsletters, and trying to motivate others to improve their health and wellness.