The Best is Yet to Come

…I’m having such a good time, doing bench on the ball!

Last night’s chest/arm workout:

Cardio warmup for about 15 minutes….and some stretching. Again, did my chest/arm workout at home using the ball - I like how it works my core - and I don’t have to deal with all the other people in the gym, can crank my own tunes and the shower is very handy!

Bench - 3 x 10 @ 44 (2 - 20lb dumbbells)

Incline DB’s - 3 x 10 @ 30 (2 - 15 lb dbs)

DB Curls - 3 x 10 @ 15

Hammer Curls - 3 x 10 @ 15

Skullcrushers - 3 x 10 @ 30

Flyes - 3 x 10 @ 12

Close Grip - 3 x 10 @ 30

Overhead Tricep Extensions - 3 x 10 @ 20

Followed up by some ab crunches, and reverse crunches…owie.

Finished with another 30 minutes of cardio and more stretching.

Squat booty, here I come!!!!!!

Yesterday’s squat workout was fantastic!

Started out with 15 minutes on the elliptical to warm up…….

Squats - 1 warmup set @ 80, then 3 x 12 @ 100

Leg Press & Calf Raises - 1 warmup set at 140, then 3 x 12 @ 180

Lying Leg Curls - 1 warmup set at 50, then 3 x 12 @ 60

Hamstring Curls - 1 warmup set at 50, then 3 x 12 @ 60

Followed by abs on the oblique machine - 3 x 12 @ 90, and crunches 3 x 12 @ 50 - afterward, finished off with another 30 minutes of cardio.

Workout was great, abs a little sore! Legs are mildly sore, but not bad at all.

Tweaking my diet a little bit, other than that, everything is going very well. Today is cardio…..

I LOVE deadlifts!!!! Sorry for slacking and waiting until today to post my Friday workout, but here it is - better late than never!

DL Workout from Friday……

15 minute cardio warmup, and one reduced weight warmup set of 6-8 for each exercise

Hyperextensions - 3 x 12 - no weight

DL’s - 3 x 10 @ 150

Bent Over BB Rows - 3 x 10 @ 40

Lat Pulls - 3 x 10 @ 60

DB Military Press - 3 x 10 @ 15

Alternating Front/Lateral Raises - 3 x 10 @ 10 (I HATE these!)

Abs Machine - 3 x 10 @ 50, and then 3 x 10 @ 60 on the oblique twisty machine

Thinking about adding DB shrugs and upright rows…….this week probably.

Weights were pretty smooth, still a little difficult on last few reps, will keep the same weights this week and increase next week.

Tomorrow is squat day!!!!! Yay!!!!

Went out last night in Milwaukee with a bunch of friends…….didn’t even finish my one martini. Yay me!!!!! A much needed change after last Saturday when I was getting a lovely view of my porcelain in the bathroom.

Starting to notice a difference again and really feeling SOOO much better now that I’m into my regular workout schedule again.

Workout last night was great! Not too sore, but I’m normally not that sore once I’m back into a regular lifting pattern again.

Warmed up with stretches and cardio for about 15 minutes…..

Bench - 3 x 10 @ 40

Incline DB’s - 3 x 10 @ 30

DB Curls - 3 x 10 @ 15

Hammer Curls - 3 x 10 @ 15

Skullcrushers - 3 x 10 @ 30

Flyes - 3 x 10 @ 10

Close Grip - 3 x 10 @ 30 (i HATE close grip more than inclines)

Overhead Tricep Extensions - 3 x 10 @ 20

Followed up with another 30 minutes of cardio, getting the last rep or two was easier than last workout, so next time I’ll increase the weights.

Diet has been pretty decent, but there is definitely room for improvement. I really need to make sure that I allow enough time in the morning to prepare my meals for the day.

For being such a slacker on my blog!!!!

My training has been going well - sticking with my planned workouts for the most part - I did have a couple days where a sinus infection kept me down, but overall it’s been going quite well.

Nutrition has also been going quite well - getting rid of all the temptations in the fridge and cabinets is a huge help toward that goal. So is having the swimsuit that I hope to look good in hanging where I see it every day.

As for life in general? It’s been pretty great! The things that were bugging me are no more. My closets are super organized…..to the point that my workout clothes are laid out for the entire week to make getting up in the mornings easier. I’m now only heading back home to Wisconsin every other weekend…..thank goodness! I’ve also started to meet some new people down here in Chicago, which is really great. One can never have too many friends…….um, Jean-Paul, WHEN are we having coffee?????? LMAO!

Today is bench day, I’ll post my workout updates later tonight - late night last night kept me from getting up early today.

I’m too TIRED to smile!!! Must have coffee!!!!

….since I did my weights so late last night, and am still sick, I slept in and blew off my morning cardio……..got a little bit in, but not much. Just enough to get the heartrate going before I had to head out. So tonight, I’ll definitely be getting a 3 mile HIIT run/walk in.

Getting eggs for breakfast…then a protein shake, then lowfat yogurt, and another protein shake - didn’t have time to make my chicken this morning.

Oh, and LOTS of water…..it helps to flush all this sinus gunk out of my system, as well as keeping me hydrated well.

Tomorrow is DL day…I’m going to try and drag my butt out of bed and to the gym BEFORE work. We’ll see…..

Late afternoon update:

I’d never done presses on the Swiss ball before but I really found that it worked my core and glutes as well, so I think I’ll just pick up a few more plates and do my chest/arms workout at home….nice to have a change of pace, as well.

My old ball was deflated by my GF’s kids a couple years back….it was on top of our Weider gym, and they were doing military presses - well, the cable rubbed on the ball and all of a sudden we heard this massive swissssshhhhh….the cable rubbed a hole in the ball!

New goal is to use it on the rare occasion that I actually watch tv, instead of lounging on the couch - hoping to add some extra core work in whenever I can.

Not looking forward to this evening’s cardio…..feeling a little bummed, personal stuff. I know I’ll feel better after I straighten up my place and get a good workout in, but I hate that certain aspects of my personal life are able to get to me as much as they do.

Add to that, I need to make my cardio session longer because I was too tired to get my butt out of bed to do it this morning….need to get to bed at a decent time if I’m going to do my DL’s in the morning….I hate to say it, but I’ll probably end up doing them tomorrow night instead.

Hot damn!!!!! I feel GOOOOOOD!!!! A bit sore, but damn GOOD!!!!

After taking such a long break from lifting, I was a little anxious about how my first workout would go….I’m happy to report that it was GREAT!!!!!

Did my workout at home….used Swiss ball and dumbbells. And my own tunes, woohoo!!!!

Warmed up with stretches and cardio for about 15 minutes…..

Bench - 3 x 10 @ 40

Incline DB’s - 3 x 10 @ 30 (yeah, i hate these)

DB Curls - 3 x 10 @ 15 (screwed up here, should have dropped my weight, but didn’t and still muscled thru em’ - woohoo!!!!)

Hammer Curls - 3 x 10 @ 15 (same thing here - forgot to drop the weight down to account for the added set and reps - oops!)

Skullcrushers - 3 x 10 @ 30 - I alternated these with my flyes…..

Flyes - 3 x 10 @ 10 (I’ve actually been told NOT to do flyes, but even though I hate these too, I still do ‘em)

Close Grip - 3 x 10 @ 30 (i HATE close grip more than inclines)

Overhead Tricep Extensions - 3 x 10 @ 20

Followed up with another 30 minutes of cardio and some additional stretching - my hamstrings are sore, so I’ve been trying to focus there.

Had a hard time pushing through the last rep or two on the last set for everything, and don’t think I should have used more weight - looks like I gauged my limits pretty well.

Arms feel like limp noodles now…….I dread the DOMS that I’ll have tomorrow! A nice hot morning shower and some pain reliever should ease that a little bit.

I feel friggin fantastic.

It’s cardio, cardio, cardio…………….shit, this ass isn’t going to get smaller by itself!

OK…so, light cardio this morning since I’m still getting over being sick - UGH!……but I’ve now dumped 7 lbs that I gained over the holidays - Just since last week Wednesday. Nope - it’s not all water weight, since I’ve been more hydrated now than I was before. I think that part of the reason I gained it, besides not working out, is that I was eating one or two big meals per day and not breaking them up.

I find that when I eat the smaller portioned meals throughout the day that it’s much easier to lose weight. Of course, adding the activity back in is a big bonus as far as improving my physique and also my general well being - I always feel better when I’m more active.

I find that I frequently go a little over the 1.2k with my intake, but if I target that for the day I do pretty well. And whenever possible, I try to avoid the whey protein and have actual meat….but I am the world’s slowest eater…I’ve been eating the same cup of Light n’ Fit yogurt for about an hour now, LOL. So the protein shakes make getting all of my protein in a little easier. I usually aim for three "real" meals a day and then adjust the rest accordingly. Last night I went with a piece of chicken instead of the protein shake…..I tend to mainly stick to my plan, but still try to be a little flexible.

As for the cardio, I was doing two-a-day sessions before and felt great! I may reduce it as I get leaner and focus more on building muscle, but for now I really want to just get rid of the excess fat - and the two-a-days make me feel good both physically and mentally. If I find I’m fatigued or getting burned out, I may skip my morning or evening cardio depending on how I’m feeling - but usually I feel better when I stick to it. I also will switch what I’m doing for my cardio exercise to keep it interesting.

The other weird thing? I find that when I’m following a plan and sticking with it well, I have such a great sense of accomplishment and pride in my effort that it tends to override any desire to slack off….but yes, if I get a craving, I will indulge it in a very limited amount, so as to avoid binging later.

Unfortunately, I’m one of those "all or nothing" people - if I’m doing it, I’m going to do it all the way…….and I try to listen to my body and if it needs a break, I’ll give it one. Sundays are my rest day generally, so I do have one day where I’m not doing any planned workout and taking it easy.

Today’s breakdown is still higher in carbs than I prefer, but again, MUST HAVE OJ!!!! I’m starting to feel a little better finally and am not about to mess with that!

1,168 Calories / 139 g Protein / 90 g carbs / 27 g fat

Doing Bench/Chest & Arms tonight. Woohoo!!!! Only bad thing is that I really need to shift my lifting to the morning.

I shook something…but I doubt it’ll ever make me any money! LOL…..

Just did an awesome cardio workout……bellydancing, of all things!

Believe it or not, it really gets the heart going and works the body out well. Add to that, I can’t wait to dress up as a harem girl for Halloween this year! Little Red Riding Hood was all well and good….but I’m aiming for something a little more saucy this year!

Also, I think I may look into Carmen Electra’s striptease workouts…LOL

Time to make dinner and straighten up the place. I’d better eat, since I’ve had less than 1k calories so far today…..having half a chicken breast with a little swiss cheese melted on top - fat grams were a little low today.

I screwed my diet up a bit today, so had to adjust. Since I’m sick, I couldn’t forgo the orange juice this morning….which bumped up my carbs for the day quite a bit. I think I’ll start taking some regular Vitamin C with my normal multi-vit.

Totals for today will be:
1100 calories / 136 g protein / 87 g carbs / 16 g fat

- turned out to be a weird mix, LOL

Got in some low intensity morning cardio, trying to take it easy since sometimes just standing up makes me lightheaded and I feel like passing out.

I think I’ll go with an additional 45 minutes of low intensity tonight…..in the interest of self-preservation.

Sometimes it’s hard to stick with it, but I find that preplanning everything helps me a lot - to the point where I keep my weight chart, diet plan and workouts in an excel spreadsheet. I’m just a little bit OCD in that department - but when I don’t plan my work and work my plan, I get sloppy.

If luck was all it took I’d be doing well! But nope….I’ve gotten rid of over 70 lbs so far….so the next 40-50 should be a piece of cake. It’s all about staying focused and disciplined - swimsuit season is coming up, and I’d like to do justice to the new one I bought for motivation. Yes, you can bet your ass I’ll be posting pics when that time comes.

The last couple months were a nice break from busting my ass and a good lesson in cutting myself some slack, but now it’s time to renew that drive and finally hit my targets. The beauty of it is that it will have taken about a year and a half to remove the excess weight…..but it took me over 5 to gain it.