beautifullyambitious’s BodyBl

Last night I stayed up researching new workouts- I decided to run with a workout that was on BuffMother’s profile… she has these cool little videos to watch…

Location: Helemano Military Reservation

Start Time: 6:10 AM

1. Pushups to failure (I like this routine because it has pushups which I currently suck at but would ultimatly love to be able to bust out a 1-arm pushup): 10 - Regular Pushups ( I know I suck…) 10 knee pushups… and we hit FAILURE…. time to start doing more pushups!!!!!

2. Dumbell Pec Flys (One of my favs): [weight/reps] 20/6, 15/2 (finished out first set), 15/10, 15/10

3. Bent over double dumbell rows (both arms at once): [weight/reps] 20/10, 20/10, 20/10

4. Bench Dips w/ bodyweight- legs extended fully (Believe it or not I have only done these a couple times in my life prior to today-another one to strive for): [reps] 8, 8, 6 Thats it on this one…and woah my triceps were burning!!!

5. Dumbell Military Press (an old classic): [weight/reps] 12/10, 12/10, 12/10

6. Double Bicep Dumbell Curl: [weight/reps] 15/10, 15/10, 15/10

7. Tricep Extension Overhead w/ Dumbell: [weight/reps] 20/10, 20/10, 20/10

8. Ab Knee-Ups (First time EVER doing these and Im not so sure I did them right): [reps] 10, 20

9. Bent over lateral raises (never done these bent over before- better workout!): [weight/reps] 15/8, 10/10, 10/7

10. Ab Ball Crunches (ONe of my new favs…I see actual results with these): [reps] 20, 20

11. Side Dumbell Crunches (I can explain if need be): [weight/reps] 20/10, 20/10

Notes: Well for being a new routine it deff. worked me. I did a couple of new exercises so I’ll report on the sore factor tomorrow… yesterday’s workout is making it hard for me to walk up and down stairs today but thats a good thing! I left the gym with my muscles fatigued but mentally feeling like I needed to do more. My old upper body workout consisted of soooo much more and maybe just maybe instead of doing more- I can do something like this which is less but more effective? I’ll keep you posted!

First let me say that if I could I would only work my lower body..I love that sore feeling and the difference it makes… and today looking in the mirror after my workout I thought to myself “Damn my legs are looking awesome!” With that said here is today’s workout…

 Location: Helemano Base

Start Time: 6:05 AM    

1. Mild ab work just to help me to remember to keep form and hold my abs tight as I am working my lower body:

Floor Crunches: 10  Rev. Floor Crunches: 10   Side Floor Crunches: 10/side

2. Pelvis Tilt w/ weight plate (First time I have EVER done this exercise…woah wish I would have learned about this one sooner): [weight/reps] 25/10, 25/10, 25/10

3. Donkey Kicks w/ Bodyweight Only: [reps per side] 10, 10, 10

4. Flat back barbell deadlifts: [weight/reps] 60/8,60/8, 60/8 (need to up bar to 65 lb but the gym I was at only ups in 10 lb increments..not quite at the 70 lb bar just yet)

5. Walking Dumbell Lunges: [weight of dumbell/reps per side] 15/8, 15/8, 15/8 (Could prob. up weight but walking lunges are one of those things I am easing back into from doing stationary lunges so 15 is a start)

6. Smith Machine Squats with heels raised (works the calves in addition to the rest of your lower body- I love what these have done for my lower body!): [Total weight/reps]: 125/8, 125/8, 125/8

7. Regular Barbell Lunges (Haven’t been doing these enough!): [barbell weight/reps] 30/8, 30/8, 30/8

8. Hack Squat Machine (First time ever using this machine…pardon me but HOLY CRAP!): [sleigh weight not added to weight listed- Weight/Reps] 60/8, 60/8, 60/8

9. Wide stance on nautilis leg press machine (works inner thigh): [weight/reps] 190/8, 230/8, 230/8

10. Calf flex raises on nautilis leg press machine (works my claves better then the calf raise machine): [weight/reps]            160/8, 180/8, 180/8

11. Nautilis Lying Down Hamstring Curl (by this point my hamstrings are burning!): [Weight/reps] 50/10, 55/8, 55/8

12. Quad Nautilis Machine (LOVE LOVE LOVE this machine): [weight/rep] 70/8, 70/8, 70/8

13. Hip Abduction Machine (Can’t stand this one but I need to make peace with it and use it more often!): [weight/rep] 110/15, 110/15, 110/15

14. Back Ext/Glute Squeeze / weight plate (If need be I can explain this one): [Weight plate/reps] 45/8, 45/8, 45/8

End Time: 7:23 AM

Total Workout Time: 1 Hour 18 Min

Additional Notes: I don’t feel I maxed everywhere but having had my gym bag stolen with my notebook listing all my current weights for my past few workouts I have had to guess- kinda lamo. I bought Oxygen’s butt book and opted to try hack quats, donkey kicks and pelvic tilts in hopes of firming up the booty… wish me luck…

This morning was a VICTORY!!! Not only did I get back to running..I did 5 miles in 45 minutes on the treadmill…woohoo!!! Although my feet hurt like h*** and I am physically drained my mind has been on a complete runner’s high all day- its fabulous!!!

My newest goal- run 3 days a week…

This afternoon as I am sitting in my sales office staring off into space for a moment a thought entered my head and it was quite clear and commanding… I heard: “Get off your hiney and start running again!” Let me tell you it doesn’t get much clearer then that!

I use to be a runner and when I am conditioned (key word here: conditioned) I LOVE and I do mean LOVE to run- it is such a great high post-run! A while back I decided to try to showboat while doing smith bar squats and decided it would be a brilliant idea to add 40+ lbs onto what I can typically squat – well some form or another of injury is to be expected so needless to say not too many people are shocked to hear my knee gave out during my 30 second showboating. It was injured for a while, I had to wear a brace then an ace bandage was all I needed and now I notice it doesn’t really bother me at all… with actually acknowledging the fact that it doesn’t bother me I was forced to face my reality…I have been using it as an excuse not to start running again because as mentioned previously although I love to run- getting started is the hardest part!

With acknowledgement usually come more acknowledgements (joy of joys). My harsh reality- I have been using my knee as a way to justify not running for at least 2 weeks, maybe even longer. What is even more apparent is that I have been cheating myself for a while, not really pushing myself to my limits which is lame on my part. However… while I could sit here and wallow in what a lamo I am for cheating myself on running I will instead make the decision to honestly hold myself more accountable with everything in my life- particularly my running and my nutrition (currently my 2 weakest spots).

Wish me luck- I am sure I will want to quit, give in or make another excuse but I must push forward!!!

The search for the ultimate 1 or 2 or combo of pre-workout fuel… Weekday mornings I am up at roughly 5 am give or take 30 minutes (4:30- 5:30) and at the gym no later then 6:00 am –with the exception of today. With getting up that early and weight training that early it is only natural that one would need some form of caffeine to help move them along and in the direction of the gym so I decided to create an experiment…I am going to be my own guinea pig and test out some pre-workout fuels out there.. I will update this blog as I test them over the next few days. With that being said- here are my criteria for testing: 1) Each product test last 3 days- which means I use it for 3 consecutive workouts before providing a review. 2 I will use only the recommended amount of the product as listed on the bottle/packet for each of the 3 workouts. 3) I will rate it by how fast it kicks in, my ability to lift weights and how long it lasts. All while taking other factors into consideration- such as how much sleep I go the night before. 4)That’s it ….just 3… I bet I had to reading though.

So Saturday night I opted to leave my gym bag in the car in my driveway…a once in a lifetime ever occurance…I also decided not to worry about locking the car- not really thinking about it since I live on a base and my car was in the driveway- not to mention my husband teases me about continually locking my car. I just figured I could leave it unlocked one night…. well I was WRONG…very wrong.

I came out on Sunday and didnt even think about it- went about my day (since Sunday is usually my day of rest) and then that evening I realized it was gone. I re-traced my steps..searched the car, the house…even the neighboring trash cans thinking maybe someone took it then grabbed the MP3 player and ditched the rest. No luck. I was bummed to say the very least and I am bummed today!!!

Here is why… my gym bag was something my husband bought for me for x-mas it was sentimental because it meant that now instead of him complaining and being non supportive about the time I spend working out he was now encouraging it. In that gym bag that I loved so dearly were my new gym shoes (less then a month old), my brand new MP3 player- my old one died quite literally 2 weeks ago….4 yrs old RIP.., my weight training gloves that had stretched and fit my hands perfect, my knee brace for those days my knee feels then need to give out on me, my combo lock that I have had so long it no longer looks red but instead silver with red spots, my favorite body spray, my gym towel, my brand new ankle strap for the cable machine and most of all to be missed MY TRAINING BOOK! All of the weight training I have done for the past 6 months lost…. such a loss!

So tonight I went out and re-bought new gloves, and a new MP3 player, a notebook for training, new bodyspray, a new knee brace and even a new lock. Here we go…I now have to get use to training with all of these "new" things.

Now for the positive spin on this unfortunante event…In this experiance I have realized a few things about life and myself. #1 it is just stuff, and stuff can be replaced…thank God nothing has happened to anyone I love and it is not the end of the world because I lost my "stuff". #2 I am a lot less trendy then I thought… I tend to find what works and hold onto it until it falls apart or quits working… Maybe I need to push some more change into my life. #3 How to keep composed in front of my 5 yr old daughter when I am so pissed off I can hardly see straight. and last but not lease #4 What a blessing in disguise… God has given me the opportunity to start over with the unfamilar and kick some new butt in training!!!