sborton84’s BodyBlog

Feeling: tired

Cardio: morning 3 miles fasted cardio/run 

Squats: 135×12, 135×10, 135×10

Stiff legged Deadlifts: 80×10, 85×10, 90×10

Hamstring curls: 140×8, 120×8, 100×12 (feeling a bit weaker…hmmm)

Leg extensions: 100×12, 90×10, 90×10

Abductor machine: 80×10, 80×10, 80×10

Adductor machine: 80×10, 80×10, 80×10

Glutes: 65×10, 50×10, 50×10 (each side)

Lunges w/ rear leg on a bench (tough!!): 20 lb dumbells in each arm, 3 sets of 10

Perhaps the crappiest leg workout I’ve had in awhile. (Went from being able to start at 160 lbs last week, to 140 lbs yesterday - eck! A decrease of like 13% strength) I never workout this late in the evening though, so that coupled with missing a couple meals (due to a really tight schedule) killed it. Long live morning routines !

5 minute warmup on treadmill (6.5 mph, 12mph, brief walk) 

Well I finished last night off not quite as I had expected - I didn’t get the 45-60 minutes of cardio in that I wanted, but I did get in a very HARD 30 minutes of extra HIIT on the treadmill…

I believe it went something weird like this

Minutes 0-10: 10% incline, 4mph

Min 10-13: 7 mph (no incline)

Min 14-15: 10 mph

Min 16-17: 4 mph

Min 17-20: 6.5 mph

Min 20-25: 10% incline, 4mph

Min 25-27: 6.5 mph, no incline

Min 28-29: 12 mph

Min 30: 4 mph

(I felt like I was going to pass out lol)

For this morning

30 minutes on the elliptical (11 resistance, 20 incline)

Crunches on exercise ball holding a 10 lb weight: 3 sets of 25

Bicycles: 3 sets of 50

Leg lifts: 3 sets of 25

Dumbbell Bicep curls: 20sx10, 20sx10, 25sx8

Cable Tricep  Pulldowns: 60×12, 70×8, 60×10

Cable Bicep Curls: 50×10, 55×10, 50×10

Dips between benches: 3 sets 16

Close-grip bicep cable curls: 60×10, 50×10, 55×10

Skull Crushers: 20sx10, 20sx8, 15sx10 (need to work on going heavier with these…20s were pretty tough)

Assisted Chinups (not sure how to write out the weights for assist…so I just put a minus sign since my bw is constantly fluctuating anyway): -52×10, -40×8, -40×8

Assisted Dips: -35×10, -28×8, -28×8

Rotary Calf: 50×20, 50×20, 90×15

And then calves up a flight of 30 stairs, 12 reps on each stair

45-60 minutes cardio tonight + more abs…or something else

This mornings workout

20 minutes HIIT

• min 1-3 -6.5pmh
• min 4 - 12 mph
• min 5 - 4 mph
• repeat 4 times (20 minutes total)

(more cardio tonight -45-60 minutes + abs)

Dumbbell rows 12×40s, 10×40s, 10×40s, 10×35s

Chin ups 10×95 (assist of 40), 8×95, 8×95, 6×105 (assist of 30)

Lower back extensions w/ 25lb weight: 3 sets of 15, last set drop weight and continue until failure (about 10 more)

Lat pulldowns 9×80, 8×80, 10×70, 10×70 (a little weaker than normal, probaby b/c I did them after chin ups)

Straight arm pulldowns 10×60, 10×60, 8×50

Close-grip cable pulldowns 10×60, 10×70, 10×80

Muscle milk light pre and post workout today, plus a little caffeine from the coffee!

Yesterday - no weights, 5 miles fasted cardio (hilly run)

Meal 1: (I actually split this omelet into 2 separate meals) 1 egg, 3/4 cup whites, 0.7 oz cheddar, 1 serving lean ham

Meal 2: 4 oz chicken breast, 350 grams cucumber

Meal 3: other half of meal 1

Meal 4: 2 tbsp natty pb

Meal 5: 4 oz ground sirloin, 0.7 oz cheddar (small slice)

Meal 6: Large piece of homemade quiche (eggwhites and veggies)

Calories: 1288

Protein: 149 g
Fat: 56 g
Carbs: 39 g

Tried out a sample of N.O. Xplode before my leg workout this morning, felt a little bit of a difference but definitely not enough to spend $40.00 on a regular basis. I think I might invest in some quality aminos and just stick w/ BCAAs and fish oil as my primary supplements. I wish my body could handle fat burners/stimulants a little bit better - they’ve actually helped me lose substantial bodyfat (abs were starting to finally show) in the past on a VERY clean diet…but the side effects were not worth continuing use. I’m still loving Muscle Milk. The light version is not that much different than the regular, but honestly, the only difference is that Light is lower in fat - which I really don’t care about. It is an excellent recovery drink, brings my blood sugar back to normal, and makes me feel quite balanced after my workouts.
Today I worked my legs, started out with a brisk 20 minute climb on the stairclimber.

One legged lunges (rear leg on a bench…makes you feel very unstable thus utilizes the core more - love these) 3 sets of 10 each leg w/ 20 lb dumbbells

Plate-loaded press:  12×270, 12×270, 12×270, 12×270 (should probably start going heavier )

Hamstring curls: 7(failure)x160, 7(failure)x160, 10×140, 10×140

Squats w/ dumbbell shoulder press (20 lb dumbbells) 8×20s, 8×20s, 8×20s

Leg extensions: 8(failure)x130, 10×110, 10×110

I’m going to end the night with another 45-60 minutes cardio, abs, and some squats! I am going to start pushing myself harder now w/ heavier weights and more cardio. I just love that feeling of being strong. It’s weird because to look at me, you would really not think I had the strength - I’m 5′2 (short!), petite, and pretty small framed. At the gym, they call me "the Italian" and joke about my Roman strength lol. I can’t wait until I start to burn more body fat and my hard work shows!

Ah, well, my friends - I hope you’re all having a wonderful day! Take good care!

07/11/07’s workout

30 minute incline walk (10% incline @ 4mph)

Bicep curls 4 sets of 10, 20 lb dumbells (getting stronger, next time to 25s!)

Preacher curls 3 sets of 10, 20 lbs dumbbells

Skull crushers 8×20s, 10×15s, 10×15s

Cable curls 10×50, 10×45, 8×45

Tricep pulldowns 12×70, 10×70, 12×70

Chinups 10×100, 10×110, 8×100

Dips 8×120, 8×110, 6×120

Calf raises 18×120, 16×160, 18×120

07/12/07’s workout

15minutes stairclimber warmup

Squats 12×135, 12×135, 12×135

Hamstring Curls 12×120, 10×120, 10×120

Hack squats 12×135, 12×135, 12×135

Glute machine 10×50, 10×60, 10×70

Hamstring curls 10×130, 10×140, 7(failure)x150

Rotary calf 15×80, 15×90, 15×90

Lat pulldowns 10×80, 10×80, 8×90 (I don’t know why…just something random to throw into the mix)

150 lbs on the hamstring curls (proud face) Next time I’m starting at 140, going up to 170 fo sure!

Today’s Nutrition and Workout

20 grueling minutes on the stair climber - level 15 - holy wha! I don’t think I have ever sweat that much in my life. I was seriously drenched in sweat…only 20 minutes but felt AMAZING. I’m addicted to pain - seriously.

Dumbell Bicep Curls (variations) 12×15, 10×20, 8×20

Wide tricep pulldowns 12×60, 10×70, 10×70

Sprint 100 m

Cable curls: 12×40, 12×40, 10×45, 12×40

Cable pulldowns: 10×60, 10×50, 8×50

Sprint 100 m

Dumbell Preacher curls: 12×20, 10×20, 12×15

Skull Crushers: 12×15, 12×15, 10×15

Sprint 100m

Chinups (wide and narrow): 3 sets of 10-12 w/ an assist of 50 lbs (yesterday I worked my back and did a few negatives without assist )

Dips: 3 sets of 10-12 assist of 25 lbs

15 min walk at 4mph, 4% incline

DONE IT.

Meal 1: 1 egg, 2 whites, 1 slice centercut bacon, 100 grams green beans

Meal 2: Protein shake before workout

Meal 3: Romaine with 4 oz grilled chicken, 1 oz feta, 2 tbsp sunflower seeds, and light italian

Meal 4: 1 egg, 4-5 whites (1/2 cup) onions, centercut bacon, 125 grams green beans

Meal 5: Jennie-o lean ground turkey with cheddar, veggies

Meal 6: (prebed snack) 1/2 cup cottage cheese, 1 tbsp pb, 1/2 scoop chocolate isopure

Days

Calories: 1340 Carbs: 41 Fat: 61 Protein: 159

I went to the doc and got a full blood screening done today. I’m excited to see where all my levels are at - hopefully good!

Anyhoo - I’m just about out of the office, my shoulders are killing me from yesterday’s back workout, so I’m going to go home, eat my prebed snack and SLEEP.

No cardio today since yesterday I went a little crazy on the cardio. Instead, I got an amazing chest workout along with some abs thrown in the mix.

Incline flys: 12×20 (each arm), 12×20, 12×20, 12×20

Pec Dec: 10×50, 10×40, 10×50

Chest Press: 12×65, 12×60, 10×60

Dips: 10×110, 10×120, 10×110, 10×120, 10×120 (can do full bodyweight, but chose to do more sets today)

Push ups: 3 sets of 10

Leg lifts: 3 sets of 25

Oblique crunches on incline w/ 25lb weight: 3 sets of 12

I consumed quite a few more carbs today than normal, lots of fiber, an actual piece of fruit, less fat, and some quality lean protein.

Meal 1: 1 cup Fiber One w/ 1/2 cup light unsweetened soymilk

Meal 2: 4 oz lean turkey, 150 grams green beans

Meal 3: 3 oz atlantic salmon

Meal 4/Preworkout: 1/2 cup Fiber One w 1/2 cup light unsweetened soymilk, Protein Shake (Nectar Latte)

Meal 5/Postworkout: 1/2 cup oats w/ 1/2 nectarine, cinnamon, and splenda

Meal 6: 4 oz grilled chicken, 150 grams green beans

Meal 7: Protein Shake (Nectar Latte…god I love that stuff) and 1 oz unsweetened dark chocolate

So wow- I actually got in 7 meals today, I think that’s a first!

Calories: 1333, 170 grams carbs (about 50 grams from Fiber…holy…crap…hehe) 37 grams fat, and 150 grams protein.

Today was a nice refeed day. Normally, I wouldn’t dare consume this many carbs, but lately I have been bringing in a few high carb days. I’m expecting tommorrow’s workout to be AMAZING because of it!
Hope you’re all having a wonderful evening. I’m going to get some sleep! It has been a very long week and I so happy that I get to…yes…sleep in on Saturday

Took today off, though I’m not sure it was the best idea! I feel all jittery - I’m in this very random mood to get up and go run 6 miles. (That won’t happen.) Yesterday was a great chest day! I did what a friend suggested and tried walking for an hour at an incline…ended up moving the incline to 10% for the last 20 minutes. THAT felt good…and was quite difficult. Definately a different type of workout than what I’m used to.

My diet today has been horrible - good clean foods - but not in moderation and too much snacking. I bought some fresh strawberries knowing that tommorrow, I am going to return to the keto diet that helped me to lose quite a bit of initial weight. Since I’ve reintroduced carbs to my diet, I haven’t gained or lost weight - it’s been a good change, just something to throw my body off for awhile. When I get closer to my goal, carbs will be brought back to be used as an efficient energy source (right now, I want fat to be the energy source!)

I’m going to change up my daily routine to look something like so…

Fasted cardio: 1 hour every morning I can get my butt outta bed at 4:30AM…this will take some major adjusting

Weights…mid-day or evening. 10 minute jog for a warmup.

Sunday: Legs, glutes / abs
Monday: Back
Tuesday: Bis and Tris / abs
Wednesday: Shoulders, calves
Thursday: Chest / abs

Friday: All over endurance workout / or Rest if needed
Saturday: Rest
Nutrition will be based in a typical keto diet, high in fat for the first 14 days, with a refuel after 14 days. After 2 weeks, protein will be increased to be in equal proportion to fats. I really enjoyed this article on t-nation, which is where I got the idea for this nutrition plan. I NEED to stick with this b/c I know how well it works for me.
http://www.t-nation.com/readTopic.do?id=1615551

If I can get my body to start burning fat more effectively, I’ll be able to eat a little bit more…dear God…please. Honestly, I haven’t posted my nutritional intake lately because you would all kick me in the *$( if you saw how low of calories I’ve been consuming. I’m not even joking.

So my revamped nutrition intake will be once again, around 1250-1400 calories a day, and will look something like this.

Meal 1: 1 egg, two whites, salsa, and 1/2 oz cheddar

Meal 2: 2 tbsp natty pb

Meal 3: Protein shake

Meal 4: 2 tbsp natty pb or 2 tbsp flaxseed oil

Meal 5: Turkey burger w/ cheddar

Meal 6: 1/2 cup cc, 1 tbsp pb, 1/2 serving chocolate whey (ok…this may not be in there since dairy is something that isn’t always so helpful w/ cutting, but I wish it was!!! It seriously looks so gross, but is the most wonderful healthy PB cup tasting thing ever! My husband says "he’ll pass…" (lol)

Also - I know my diet is seriously lacking in green veggies. I LOVE spinach & I need to find a way to blend it w/ something in a shake form in the morning. I used to do it w/ low sugar apple juice - but that still has too many sugars. Even carrott juice has too many carbs. I don’t know - but I’ll find a way to get those antioxidants in too!!

I apologize for not having my recent thought-provoking posts…I have to admit, my mind has been quite dull and tired the last few days! But, I work all day in the office (Sunday). It is such a slow day, and though I’m "at work" it is also my day to think and reflect. I’ll post again tommorrow!

Hope you’re all having a fantastic weekend.

Man - last night before I went to bed I felt hunger pains that were the worst I’ve felt in a long time. I was so hungry, but had already hit my days limit on calories…I drank a ton of water, had a little tea, drank some diet pop to try and satiate my sweet tooth…nothing did the trick. Really weird, my dinner was a nice big salad with salmon and gorgonzola…filled me up at the time! Damn Ben’s parents for bringing icecream into the house…it is my favorite cheat food - but I never get near the stuff because I could devour an entire carton before realizing it. I think that is what sent my hormones all off whack actually. After that, I just wanted to eat. Has anyone else had that happen before? Someone brings in a big pizza or some cheat food that you LOVE, and it just sets your hunger cravings wild? Damn that hormone ghrelin! About right now, I’m looking forward to the results of some studies regarding the hormone obestatin and the protein molecule nesfatin-1!

Anyway, I guess it was worth it, as I dropped a few more pounds. I know that this nutrition plan is way lower in carbs that what any dietician or health professional would recommened, but it is really working for me! My weight is dropping quite rapidly, which is suprising to me - I’ve done low carb / high protein diets before…but this one seems to be working better. Perhaps due to the increase in healthy fats? (Lots of natural peanut butter, olive oil, almonds, and etc.) Calories are about the same as what I was eating before, but the body for life split was not working for me (40/40/20).

 This morning, I got in another amazing workout. I was feeling very weak, but pushed myself through it.

HIIT training, 20 minutes! Again lots of sprints Would like to get in a 4 mile run tonight.

Dumbbell Rows

• 12 x 40 lbs. (each arm)
• 10 x 35
• 10 x 30
• 10 x 40

Front Pull downs

• 10 x 70 lbs
• 10 x 70
• 10 x 70
• 10 x 70

Lower back extensions

• 12 x 25 lbs
• 12 x 25
• 12 x 25
• 12 x 25

Incline Bench Press

• 10 x 70
• 10 x 50
• 10 x 50
• 10 x 50
• (weak…I know)

Dumbbel Fly

• 10 x 20 lb (each arm)
• 10 x 20
• 10 x 15
• 15 x 15

Push ups

• 4 sets of 12

Today’s nutrition thus far:

Meal 1: 1 egg, 1/4 cup egg whites, 30 grams almonds

Meal 2: Jennie-o turkey burger, sharp cheddar (1 ounce)