2nd week training…feel great and 100% committed
06/22/09
DIET
40 protein (more protein, more chicken)
30 carbs (barilla and brown rice and yams, veggies and fruits)
30 fat (good fats, cottage cheeses)
still following the 2 types (i may have overdone the protein in the mornings so cutting back on 2 tbsps only each time):
non workout 1000 calories
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts
workout 1150 calories
7 meals
meal 1 - protein shake & oatmeal
meal 2 - cottage cheese/yogurt w fruit, coffee (small)
meal 3 - fruit and/or nuts
meal 4 - chicken and veggies/brown rice/pasta
meal 5 - fruit and/or nuts
meal 6 - dinner…just chicken and veggies/salad no carbs
meal 7 - cottage cheese or yogurt/fruit and/or nuts
WEIGHT
144.6 lbs.
31% body fat
CARDIO: 10 minutes (5 and 5 back and forth direction) just ongoing speed, heavier resistance than last time
LEGS:
1. upstairs: LEG PRESS…no weight, showed me that i have to be on my heels and only to certain points, smooth motion…12-15 reps x 2 sets
2. on back laying down, one leg (bridge like pose, foot almost towards butt…raise other leg as high as you can pointing toes)…lift hip up as high as possible and suck in core…12-15 reps x 2 sets FELT THE BURN ASAP on this one!!!
3. mirror: sumo squats, feet far apart and at an angle, stick butt out and go as low as i can, and back up…eyes forward 12-15 reps x 2 sets with 12 pound weight (pyramid grip)
BACK:
1. pull ups (machine) - weight was at 100…90 degree angle and drop slowly just till elbows are a bit bent still…and lift back up in smooth motion…12-15reps x 2 sets (2nd set was ROUGH!) focus on back and sides, not arms as much…close eyes if needed to FOCUS on breathing.
2. rows - seated, use the rope attachment…arms together, back straight, shoulders down…pull rope towards body and spread arms open, focusing on back while i pull on either side of rope…and back…smooth motion 12-15 reps x 2 sets
3. finally, the cross armed dip where you look towards the ground and relax the neck…quads, butt and hamstrings are working…for lower back…12-15reps x 2 sets…2nd set was TOUGHHHH! but i did it! yea boy!!! even between toes cramping up.
CHEST:
1. angled chest press with resistance bands…12-15 reps x 2 sets
2. on balancing ball, with resistance bands bicep curls…these were ****ERS! sooooo hard! i couldn’t finish 2 sets…so he gave me lighter dumbells…and i finished it out that way.
ABS:
1. sit on edge of bench, arms behind…with legs off ground and straight, raise both legs to form a V with my body, 12-15 reps x 2 sets…tough ones…but i’ll get there…
2. core workout…start with plank position (do side plank positions with other arm in 90 degree up in the air; head faces ceiling)…pause then switch to other side…10 reps x 2 sets and he FINISHED with a 10 second plank position with my butt aligned…eeks! uncalled for but i did it!
FINAL STRETCH
FINISH WITH 30 minutes CARDIO (treadmill this time…adding .1 every 3 minutes) started at 2.8 when i reach 21 minutes, it was at 3.5 and i could not go slower OR hold on to anything…so my core would get the most out of it…I DID IT!!!
final words:
let work stuff go after i leave
let the little things roll off my back
no anxiety…take deep breaths and focus on the workout…
close my eyes if it helps…
me time (very impt)…he was proud to see i was EARLY! 
and with eating…i didn’t do 100% on saturday and sunday because of events…wedding and father’s day…but i balanced it as much as i could by eating LESS portions of everything & being MUCH more active…
have to make an effort to get to yoga sundays so i can stretch and not have my muscles so tight next time…
feel GREAT!
