Shay09’s BodyBlog

So I completed the beyond 300 workout last night and let me start by saying it’s not easy. I didn’t do it for time this time since it was my first time thru it but, I will next time. My favorite exercise has to be the lying leg raise with dumbbells. Get a good ab workout and chest! See below if you don’t know all the exercise’s, weight and reps…..

25 Wide grip assisted pull-ups

25 Clean & Press w/ 20 lb DB (25 each arm)

50 Box Jumps

50 Lying Leg Raise w/ 25 lb DB’s

(This is my favorite because everytime you lower your legs you do a press with the DB’s. There is no way you can do 50 straight with out taking a break)

50 Romanian Deadlifts w/ 40 lb DB’s

50 Elevated Push-Ups

25 Wide Grip Assisted Pull-Ups.

So I was reading thru my many copies of Muscle & Fitness Hers magazines. I’m looking for new things to shock my body with my training. Looking to burn more fat and increase strength and endurance. check out the link for the workout I probably won’t be walking tomorrow…….

http://julielohre.blogspot.com/2009/04/muscle-fitness-hers-beyond-300.html

So on my new goal to lean out my lower body lose a few more pounds I am doing more cardio! So I found these bikes in my gym Expresso Fitness Bikes (www.expresso.com). It’s the regular gym stationary bike but it has a screen on the front with virtual riding courses. I love cycling so I sat down thinking nothing of it. Until 35 minutes later 6.3 miles later completely dripping with sweat literally dripping I mean I felt like a rotissorie chicken lol! I went back today for round two! It’s so real when you hit a 20% incline you have to stand up and climb you can’t just sit down and ride the bike for 30 minutes and get up. It adds a picture to spin class!

So pancakes are definitely my favorite breakfast food. But obviously they are calorie dense and full of carbs! So watching Ava Cowan BB.com video series I got the recipe for protein pancakes. I am eating them right now!!! This is the most awesome thing I have ever tasted so please please try all you heathly eaters out there. Here is the recipe….

1/2 cup oats

4-6 egg whites

1/4 cup sugar free syrup

Prepared in spray olive oil or light butter (what ever your diet can handle you be the judge)

Leave me comments telling me how awesome they taste. You can add fruit to for extra flavor!

So my role model (Pauline Nordin) has this blog I read everyday. A couple days ago she posted how to survive a major junk food urge. I printed out the list and I have it hanging at my desk. I love love love anything with bread or potato included which can be bad since they are full of carbs. Don’t get me wrong I do eat bread every once in a while whole wheat only though. Carbs aren’t bad just the uneccessary ones. My biggest carb intake is prior to and after training. Ok back to the list. Well they had potato wedges at the DFAC last night I had the biggest craving for them. So one of the items on the list is to write down a list of ten reasons why you will feel better without eating that (whatever your craving). So I made it to number 7 and realized that I didn’t want them anymore. Seeing things on paper really help!! 

So what is everyone’s opinion on cheat days?? The other day me and my roommate were talking about last summer we started this tradition of girls night on Saturday nights. You know over here in Iraq you have to do something to pass the time. So Saturdays we would get chips, maybe a pizza everyonce in a while or wings and just pig out and watch movies. We thought nothing of it to eat like this once a week with all the running and weight training. NOW….I have become so extreme (thanks to Pauline Nordin…I swear one day I would love to hire her as my trainer) that I consider a caesar salad on Saturday in the DFAC a cheat meal just because I put the dressing and some parmesan cheese on it. It’s been so long since I had desert it’s not that I don’t want it. Sometimes I even try to tell myself that once slice of pie is not going to reverse all my progress…..then as soon as I think its ok I guilt myself out of wanting it….LOL.

LOL so ladies I got a laugh out of these. I definitely plan on ordering a couple check out the link!

 http://www.cafepress.com/leanladies

This morning started my day at 0445 with my new workout. I think I was sweating non stop the whole hour and 15 mins. Just trying something new out the program changes every week add more weight, more reps, an longer cardio. Hoping to see some good results. Just wanted to try something new my last final weeks in my deployment. Here is an example of week 1. This circuit is done on M,W,F and Tues, Thur, Sat are strictly my cardio days. I will post next weeks routine later in the week. Oh everyone thanks for the Protein suggestions. I started with muscle milk so I may go back to using that but with muscle milk light instead.

RUN (TREADMILL) 7.5 mph 10 MINS, EXERCISE BALL SQUAT , PUSH-UP, STANDING  DB CURL, HANDS OVERHEAD-CRUNCH        
 

BIKE  10 MINS, CALF RAISES(seated or standing) , LAT PULLDOWN, LATERAL RAISE,  KICK OUT(ABS)                  
              
 

ELLIPTICAL/SUMMIT CLIMBER 10 MINS, STATIONARY LUNGE, BENCH DIPS (between two benches), REVERSE PEC DEC FLYS, STRAIGHT LEG TOE TOUCH         

So with so many brands, types, advertisements in the world for protein shakes. I am going to poll the audience for this one. I have been drinking AST VP2 Creamy Vanilla not a bad tasting shake actually better than I anticipated. Also very lean low calories and carbs. I am taking suggestions for any of protein shakes out there that might be better. Oh can’t forgot I am lactose intolerent so please take that into consideration!

 Thanks!

I took my army physical fitness test yesterday. I did extremely well and I am very proud of myself all my time in the gym has paid off. Well for all that don’t know what our test consist of its 2:00 mins straight of push-ups, 2:00 mins of sit-ups and a timed 2 mile run. The max you can score is 300 points I scored a 292. I did 40 pushups in 2:00, 80 situps in 2:00 and I ran my 2 miles in 15:20.