flabTOOfab’s BodyBlog

Today was awesome! I felt energized and ready to get some work done and I seemed to take that energy through my workouts. Today I DID watch the weights. I took mental notes and was proud of what I accomplished. My first superset consisted of 5 different exercises. I wondered if he was ever going to let me get some water and wipe the sweat out of my eyes.Our first exercise in this superset was a 10lb DB swinging between my legs and as far as I could behind, then back up and hyperextending. Repeating then swinging back up and to the left and repeat and back up and to the right. I think we did 15 reps.  Each set the weight was increased, from 10/12/15lbs.  (I have to confess here too, I could have gone heavier.  I’m SURE he knows that.)

The second exercise of the superset was 12 reps each - no rest - of decline, regular, and incline push-ups. A total of 36 each set. When I first did these with James I remember being impressed that I could do a total of 76 broken down in 4 sets. This time I did 108 broken down in 3 sets! And truthfully, I could have done a few more. Felt good to see that progression.

Third exercise was 20 reps of body weight squats - these are really no big for me, but I saw where he was going with these on the next 2 exercises.

Fourth exercise were 20 (10 each leg) stationary lunges popping back up to start position. Yeah, I’m starting to feel that burn.

Fifth exercise were my very first jump squats! I wondered when those would come!  I did 15 and totally burned out on them! KILLA!

2 more times for a total of 3 sets!

Our next superset was another one that impressed me, cable curls. He had me do 37 reps at 30lbs.

Next exercise was holding a lunge position while I hammer curled 10lb DBs 20 reps. Then I switched legs and repeated the hammer curls - 10lbs 20 reps.

The next set of cable curls were with 50lbs. He had me do 20 reps. He started to assist me on the last few reps and then I think he realized I REALLY didn’t need his help, so he let go.

I finished the 2nd set of lunge positioned hammer curls. Then back to the cable curls, 50 lbs at 20 reps and NO assistance! I was so surprised at how the weight didn’t seem as heavy as usual, my problem was my cardio instead. I completed my last exercise and that’s when he took me over to show me the rhomboid exercises. I’m glad he did.

I’m STILL seeing improvements and I’m STILL proud of what I’m accomplishing.

If any of you know me well enough, you know I’m a UFC fan!  I can’t wait for the fight tonight.  Rampage has added big excitement to the UFC.

I think Forrest will hold his own - he’s not a fighter to take lightly, adding inteligence to skill makes a perfect mix.  On the other hand Rampage ain’t no dumby himself.  Rampage is quite the force to be reckoned with!  Rampage is a freakin’ monster!  His focus and power are unbelievable to watch.  I love both of these guys, not many to hate in the UFC, but I have my money on Rampage.  Either way it’s gonna be a good one.

You know where I’ll be tonight! 

What You Need to Know - Carb Cycling

Part One:  http://www.bodybuilding.com/fun/par30.htm

Part Two:  http://www.bodybuilding.com/fun/par32.htm

I’m dropping the carbs for 2 weeks (started on June 30th).  I HAVE to get the rest of this weight off it’s driving me NUTSO!

After determining I’m a "fast oxidizer" (fast oxidizers have less leeway with carbs than others do) and really letting the metabolic typing theory sink in, I think it’s the best choice for me.  And my thinking goes something like this - I’ve lost 52lbs in 2 years!  What will it hurt to try something else for 2 weeks?  2 weeks compared to 2 years is a blink of the eye and totally worth a test.

So the plan is:

1500-1600 calories
15-20% carbs (30 grams from fiber at the least)
45-50% protein
35-40% fat (good fats from fish, olive oil, avocados, eggs, natural peanut butter, flax seed oil)

Will reassess on the the 13th (2 weeks). I know initially I will lose some water. The goal is to see what my carb intake should be set at in order to get these last 30 freakin’ pounds off without having to wait another 2 years.

Weight is already coming down some - 2 days into this.

Starting weight June 30th - 195.8
Hips - 42.5"
Waist - 38"

WOW!

http://www.bodybuilding.com/fun/transf154.htm

This woman is amazing!  Her story struck home with me because like her there was that day I realized I weighed more than my 6′4" husband.  He’s doesn’t have a small frame either.  I remember feeling so angry with myself and dissappointed that I started really taking inventory of my life, and what I was doing to myself and what my kids were witnessing.  That’s when I promised myself to never do this to myself or those around me again - this was it.

I’m always looking for stories like these to inspire me when I’m feeling a little less than motivated or feeling like this process is too daunting at times.  I know my choices and that’s all there is too it, but people like Kelly Harsha really help me through the rough times, giving me hope again.

Today was a bit back to feeling normal during my workout. 

Set #1
assisted wide grip pull ups x15 (not sure of weight)
push ups x25
assisted dips x15 (not sure of weight)

Set #2
assisted wide grip pull ups x15 (weight increased)
push ups x15
assisted dips x15 (weight increased)

Set #3
assisted wide grip pull ups x15 (weight increased)
push ups x8 (totally fu**in’ burnt!)
assisted dips x15 (weight increased)

Set #4
assisted wide grip pull ups (weight decreased) 10 reps, hold on 10 for 5 seconds - x4
push ups x20
assisted dips (weight decreased) 10 reps x4 hold 5 sec on 5 (same as pull ups)

Next Superset

Set #1
Cable bicep curls on BOSU 50lbs x20
Cable tricep overhead extensions 50lbs x20
Bench dips with legs on bench x4 (HA!!!)
Set #2
Cable bicep curls on BOSU 60lbs x15
Cable tricep overhead extensions 60lbs x15
Bench dips with knees bent x15
Set #3
Cable bicep curls on BOSU 70lbs x15
Cable tricep overhead extensions 70lbs x15
Bench dips with knees bent x15
Set #4
Cable bicep curls on BOSU 90lbs x15 (had a little assistance)
Cable tricep overhead extensions 80lbs x15
Bench dips with knees bent x15

Last 2 Sets
Machine Shoulder Press x20
Machine shoulder press 10 reps rest 5 sec x4 (damn it, forgot to look at the weight again!)

I’m BURNT!

What a beautiful state, Florida!  If I could move there I probably would.  The beaches were totally awesome, warm and clean.  The scenery was fantasy like.  Coming back to Oklahoma was a huge difference.

Meeting Jillian was completely inspiring.  She is so well articulated and knowledgeable it makes me envious.  She showed off her abs to everyone and her arms looked FANTASTIC!

I did get a chance during Q&A to ask her about what a good calorie deficit would be for me, having to lose 40lbs still.  She had me stand up and said there was no way I had that much left to lose.  She said I was "solid" and probably only had 30lbs left.  That sure makes the road ahead seem a lot less grueling, I took 10lbs off in a day! 

The kids got to meet her and that was a surprise.  She stayed longer than she had to so that she got to sign everyone’s book.  I believe there was over 200 people.  She took her time with everyone and that really surprised me, and many others.  Very cool woman.

I think on the Biggest Loser they spend so much time showing you how much of a hard ass she is but they neglect to show you the other side of her, tender and caring. 

Anway, that part of the trip was fantastic!

 

Disney World on the other hand…. I liked it okay, but didn’t see what the big deal was.  The part we ALL seemed to like the most were the secluded areas in nature settings.  Seems like our next trip to Colorado will be the one that wins out! 

Glad to be back home!

SO, back to the grind.  Had PT (James) last night, 8pm. I was tired, and not feeling too much like working out, anxious about how I’d feel. Sure ‘nough, we start lunging. Lunging has gotten pretty easy to me, so I was really surprised to find I had trouble completing 3 sets of forward and backwards lunges, followed by squats (20 reps of each). Supersetted with push-ups. BUT, I was, once again, happy to see I was using 10lbs (thought it was 8lbs til after I completed the exercises) for my lateral and front raises, with ease I should add.  These are the feelings that never seem to cease for me that keep me going and LOVING it.

I started my cursing on my 2nd set of lunges and James said he missed me.  He said there’s only 2 of us (his clients) that curse and it’s me and Glenda, a 58 yr old woman that he said was the toughest woman in our gym.  He loves the one’s that have foul mouths because it shows to him how hard they’re working. You can really see the passion he has for what he does when he talks about his clients. I like seeing that.

Last circuit was 4x 25 reps of abductors, glute machine, superset with lying hamstring curls. WOW! My legs were so heavy I had trouble walking to the next set.

James calls out "SAFE" at the end of our workout, I’ve grown so fond of that moment, and welcomes me back.

Training starts for the Girl Friend’s 1/2!!! Can’t wait to meet more of my friends and say I ran my first 1/2!
 

 

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Okay, it’s time.  I’m heading off for Florida this afternoon.  I’ll come back with lots of pictures.  My husband has made me take my bikini (I’m making gagging sounds), but I also packed my tank top for the beach.  I just don’t think I’m public bikini material just yet, if ever with these baby scars.

Anywho…. HAPPY FATHER’S DAY to all you dads out there!  I’m wishing you all the best now ’cause I won’t be back in time!  Enjoy!

 

It’s time for another eDiet’s Live Event.  I’m leaving soon for Florida.  I can’t wait to get together with some of my online friends, Raphael and hopefully get to speak with Jillian and get pictures.  At this point a signature is for sure.

I’ll definitely be coming back with a nice tan!  Vacation is a good thing!

I’ve had a hard time throughout this whole process with the scale loving to hate me!  But it just dawned on me that I’m in a place far different than what the scale says.  I recently bought a pair of shorts, size 12.  The last time I bought a size 12 I was 20lbs LIGHTER than what I am now.  Not to mention, I was almost 10 years younger!

Who says you have to lose muscle as you get older!?