dope-hot-damn

140lbs at 30% body fat

STRETCH
stretched before cardio
CARDIO
15 minutes of cardio on the treadmill…incline at 4.0 and speed started at 2.6 and went up by a point after each minute…

knee is starting to heal slowly but still unable to do certain motions…so my training is based on the motion range that i can do and designed specifically to strengthen and keep that area functioning as much as possible.

BACK
•  pull downs on machine…the grip was a straight bar with grips on opposite ends…hands were facing each other…had to have back straight and slightly lean back 15 reps x 2 sets

TRICEPS
•  pull down with another grip…hands close to rope…about 30lbs.  15 reps x 2 sets

LEGS
•  inverted leg press machine with light weight on it 15 reps x 2 sets (yoga block in between knees for stability)

CHEST
•  angled chest press with just the bar…15 reps x 2 sets

ASSISTED SQUATS
•  yoga ball on lower back against the wall 15 reps x 3 sets (yoga block in between knees for stability)
1st set:  with 8 pound dumbell in front held by both hands (arms straight out)
2nd set:  with 12 pound bar overhead
3rd set:  with 5 pound weights on each hand out to the sides (arms straight out)

UPPER BODY
•  Shoulder Press:  standing with 12lb bar, press chin to overhead 15 reps x 2 sets (bar stays very close to face)
•  Bicep curls:  1 arm each time with one leg raised to 90degree angle and suck core in…8 lbs each time.  15 reps x 2 sets

CORE
•  on yoga ball, raise both legs against wall for support…raise chin to ceiling…this one felt great!  15 reps x 2 sets
•  decline abdominal crunches 10 reps x 2 sets

STRETCH lower body
15 minutes on elliptical VIGOROUS…

it’s really nice when even my trainer compliments me when he doesn’t say anything it means i’m doing it perfectly right.  that i’m getting better each time we train and that the results are showing…i feel great and i am loving the results so far…i have more to go but enjoying the ride!

the past few days, after training hard and doing some vigorous cardio…whenever i’m at rest, i feel like my body is a burning stove…really heated up…what’s up with that…i’m not sick…just HOT.  literally.  are those my muscles working themselves?  it’s either that or early menopause hot flashes!  lol

141lbs at 30% body fat

did 45 minutes of cardio by walking outside of the gym today…

knee felt a bit better…putting ice on it daily!
realized the injury got worse last month when i was walking in ny and stepped on a pothole that wasn’t the same level, with my heel, i twisted my leg in an angle and no wonder it’s been killing me lately every time i train or twist in that same angle it kills…it’s slowly slowly healing now and the lighter i am the better i’ll feel.

•  STRETCHed a bit before training, strained my knee
•  CARDIO - elliptical around 10 min. to start

LOWER BODY
•  LEG PRESSES 15reps x 3 sets

UPPER BODY
•  chest:  like hugging a tree…but even with 5lbs on the cords, i couldn’t pull all the way, so we moved on to something else
•  chest press with angled bench…15 reps x 2 sets with 12lb weights on each hand…needed spotting towards the last half of the 2nd set
•  bent over row 15reps x 2 sets with a weighted bar (good form on this one) YAY!

ARMS

•  one legged and one arm raise with light dumbell in one hand…15 reps x 2 sets (2nd set leg was in front and raised high to make abs work harder)
•  same as above but reverse, everything remains the same but opposite hand does the work…chin level pushes up to ceiling but not all the way

TRICEPS
•  DIPS 15 reps x 2 sets…burned on the last set

BICEPS
•  bicep curl with weighted bar 15 reps x 2 sets

ABS
•  MOUNTAIN CLIMBER with the slidey things on my feet…bothered knee so we switched to something else
•  on all 4’s with hands on slidey things, slide arms away from body with ab stretch…like ab roller but with a slide instead 15 reps
•  kneeling elbow plank to push up position alternating arms…15reps x 2 sets…ROUGH ROUGH ROUGH!  but so worth it…suck in abs the entire time and keep butt down towards the ground.

•  final STRETCH…

CARDIO
•  elliptical for 25 minutes; 217 calories burned

almost half way into my 3rd day of the fruit flush/detox…woke up today feeling pretty great.  i was out last night dancing up a storm with family and realized i have energy…lots of cardio till i was out of breath…

i feel lighter, my knee is not hurting as much…this is great news!  i’m at 141.8lbs and maintaining my body fat at 30%.

so far i have lost a total of 2.2 pounds…and i am sure to lose more since i’m going on one more day…for tomorrow i plan on eating light broths and keeping my eating habits on the lighter scale with more raw ingredients and i am however looking forward to having some regular foods too like cereal and strawberries for breakfast…but so far so good…also have training tomorrow and hopefully i’ll have enough energy for that too!

feel lightheaded yet again, i think its the lack of caffeine…but its bearable.  i’m slightly hungry right now but i know i’ll be eating a whole mango in an hour so i’m okay with that…got a big glass of water to keep me company till then.

yesterday was not bad at all…the dinner portion of 3 cups of raw vegetables and a 3oz piece of grilled chicken was yummy and i was super full.

i woke up this morning just curious about how the weight would react to all the fluids from yesterday…and i’ve definitely lost about 1.2lbs yesterday…not sure how the fruits are going to turn out today…feel light…my knee with the injury isn’t bothering me as much as it has the past few weeks…overall, its a pretty easy detox plan.

i’m back to clean eating when i’m off this flush…mainly will be eating the right proportions.  also, wondering how monday’s training will be as far as my energy goes…i hope i can do the ass kicking…def don’t want my ass kicked

3 day fruit flush:

144lbs and 33%bodyfat when i started this morning
day 1 | preflush
8 | protein + water
10 | protein + water
12 | protein + water
2 | protein + water
4 | protein + water
6 | 3 cups raw vegetable salad, 3oz lean chicken and 1 tablespoon olive oil w lemon + 12 ounces of water and 5 tablespoons of protein powder.

day 2 | flush
8 | water + 2 cups strawberries
10 | water + 1 medium banana
12 | water + tomatoes, 4 medium
2 | water + plums, 3 medium
4 | water + grapes, 1 cup (or 15-18 grapes)
6 | 3 cups raw vegetable salad, 3oz lean chicken and 1 tablespoon olive oil w lemon + 12 ounces of water and 5 tablespoons of protein powder.

day 3 | flush
8 | water + 2 cups strawberries
10 | water + 1 medium banana
12 | water + tomatoes, 4 medium
2 | water + plums, 3 medium
4 | water + grapes, 1 cup (or 15-18 grapes)
6 | 3 cups raw vegetable salad, 3oz lean chicken and 1 tablespoon olive oil w lemon + 12 ounces of water and 5 tablespoons of protein powder.

FRESH FRUIT SERVING SIZES FOR REFERENCE
Apples, 2 medium
Apricots, 6
medium Banana, 1
medium blackberries, 1.5 cups
blueberries, 1.5 cups
cantaloupe, 2 cups
cubed cherries, 1 cup
grapefruits, 2 large
grapes, 1 cup (or 15-18 grapes)
honeydew, 2 cups cubed
kiwifruits, 2 medium
mango, 1 large or 2 small
nectarines, 2 small
oranges, 2 medium
peaches, 3 medium
pears.. 1 medium
pineapple, 1 cup
plums, 3 medium
raspberries, 1.5cups
strawberries, 2 cups
tomatoes, 4 medium
watermelon, 2 cups(cubed or balled)
DAY 1

i am going through a definite caffeine withdrawal…i’m a coffee drinker so i am dealing with slight headaches.  i haven’t really been hungry, just feel bloated with a lot of liquids from the protein drink and water…but this is easy compared to the master cleanse that i tried a LONG LONG time ago.  i lasted for 7 days on that but this detox is only supposed to last for 3 days…i like that its so short term.  i am SOOO looking forward to eating that HUGE salad and tiny piece of chicken tonight! 

143lbs at 30% body fat

knee felt a bit better today…been working it out and using lots of ice daily!

•  STRETCHed a bit before training (foam roll and other lower body stretches)
•  CARDIO - elliptical around 10 min. to start

Trainer had a toy for me…goody!
TRX.  it’s a suspension training system that uses your own body weight and even though it sounds pretty easy, it was fairly difficult and i was sweating it up within minutes of using it on each drill he showed me…

http://www.fitnessanywhere.com/trx-training/military-fitness/
http://www.fitnessanywhere.com/trx-training/sports-fitness/personal-fitness/
http://www.fitnessanywhere.com/trx-training/sports-fitness/mma/

we did some fitness training shown in the photos tab of the above URL’s.

All using TRX:
LOWER BODY
•  HIP RAISES with legs hanging on the TRX 15 reps x 2 sets
•  SQUATS 15 reps x 2 sets
•  one legged SQUATS 15 reps

UPPER BODY
•  back:  pull arms towards sides for back 15 reps x 2 sets
•  push ups 15 reps x 2 sets
•  skull crushers but on TRX (KILLER)  15 reps x 2 sets…i head to walk forward to make it a bit easier because by this time my arms were DEAD.

ABS (multiple plank position drills)
•  1st 30 seconds:  regular plank…feet strapped up on TRX
•  2nd 30 seconds:  regular plank…feet apart wider stance
•  3rd 30 seconds:  regular plank with right foot lower and left foot raised higher…
•  4th 30 seconds:  regular plank with left foot lower and right foot raised higher…

without TRX
ABS
•  leg raises on bench…15 reps on 1st set; 2nd set i was only able to do 12…no more…

•  final STRETCH…always feels good!  i accomplished a lot today…felt excellent!  posture felt great…lower back was stretched while doing planks…
•  CARDIO stairmaster for 20 minutes
since i’m SLOWLY losing some weight…i’m going to do a cleanse for 3 days starting tomorrow:

6 scoops of protein powder throughout the day to replace all meals.  2nd day:  100 calories of fruits for daytime meals and for dinner:  veggies and 100 calories of protein for dinner. repeat day 2 for 3rd day…this is only supposed to last 3 days, nothing more, nothing less.  wish me luck!  should be clean by sunday night…and weight is coming off faster now.  i’m happy!

trained yesterday and did as much cardio as my knee would endure.  today, i spent the entire day walking around nyc…considering my knee has not been in the best of shape for over a month now, i am so proud to be able to have walked from 42nd street to 20th street and probably half the distance back.  my knee felt super tight and started to hurt while walking, i was able to push through and still hike up a number of flight of stairs to get to my car…body feels great after yesterday’s session…looking forward to more on thursday.  now i’m home, my leg feels just fine.

144 lbs at 32% body fat

knee felt weak again!  been frustrating but i was able to do some squats today so i was happy to work on some lower body stuff today

•  CARDIO - treadmill around 20 min. and bike around 10 minutes
•  STRETCHed a bit before training

•  BACK pull ups on machine 15 reps x 2 sets
•  TRICEPS dips on machine 15 reps x 2 sets
•  BACK parallel arm pull ups 15 reps

•  BACK with rope…standing straight with one leg off the ground, rope stretches at arm’s length to sides…squeeze on back…elbows out to sides.  10 reps x 2 sets with each leg off the floor one time…15lbs each time
•  SHOULDERS…straddling the ROPE with 5 lbs on it…hands together at bottom first then bring them to top shoulder length straight out…15 reps or maybe i may have gotten very weak and did 10…max.
•  SHOULDERS…with weight around 5lbs…one leg off the floor, raise weight to chin, arms straight out and back down…15 reps x 2 sets…BURNEDDDD

•  SQUATS with ball behind me against the wall and a yoga block between my knees for stability…15 reps x 2 sets…additional 5 pounds total on arms straight out shoulder length…this was rough on the 2nd set towards the end…i had to do 20 instead of 15 because i kept pausing

•  ABS…on back, legs straight out, slightly bent, raise legs and tuck knees in towards abs & squeeze, bring them back slow…15 reps x 2 sets
•  CHEST…with heavy bar and ELASTIC BANDS wrapped around the bench, chest presses…15 reps x 2 sets UGH ouchie…i did them all though…
•  ABS…crunches with heavy bar grabbed from trainer…15 reps probably 20 reps ugh…but felt these burning
•  ABS…15 reps with bar across chest, and laid back on ball, twists for laterals…burned too
•  ABS…15 reps laying back on ball, crunches raising chin to ceiling…these were great on the upper portion

•  final STRETCH…felt good.
•  CARDIO stairmaster for 10 minutes

144 lbs at 31% body fat

knee felt weak again and we tried a few exercises specifically geared for my left leg to get some kind of strength back…

•  STRETCHED for a good 10 minutes and did the foam roll on my left leg too
•  CARDIO - elliptical around 5 min. with intervals every 30 seconds

•  ON MY SIDE, leg lifts with feet flexed and raising to a point and back down but without touching the ground 15 reps on each side
•  ON ALL FOURS, with back straight and almost a little arched…bringing one leg out and up towards the ceiling 15 reps on each side (for that azz)

•  ON A STEP, with a bar on one hand for stability, step up with one leg (this is SOOO simple for a normal person but for me who is suffering a knee injury, it hurts like hell)…he tried to get me up to a step higher than 12 inches and had to lower it back down to two planks and the step above it…much better…i repeated my left leg at 15 reps x 2 sets…felt good to work it out, my right was just one time at 15 reps…since it’s so much stronger

•  BACK seated row pull…15 reps x 2 sets these were tough…had to focus but was a great stretch…all the way to my abs and all the way out…slow and smooth
•  CHEST PRESS angled at 45 degree…felt these…did about 25lbs and it was HEAVY…15 reps and another 10reps since i couldn’t do more than that
•  SHOULDER PRESS with elbows going straight up 10 reps per leg (1 leg was up each time for core strength) x 2 sets

•  DIPS were next with one leg up…did about 15 reps x 2 sets…these were tough but i did them all…impressive
•  HAMMER CURLS with heavy weight in hand…15 reps x 2 sets all the way up and all the way down…

•  ABS  raised two legs and ball in between…hold position per side for about 30 seconds..KILLER!  x 2 sets
•  ABS  take ball and hold with legs on each side…hold position for 30 seconds…i stopped in between and kept going…killed me but i finished it!
•  NICE FINAL STRETCH w trainer

CARDIO
•  30 minutes on treadmill to end started at 2.5 speed and ended at 3.5 speed.  3.0 incline the entire time…it was HOT and it was sooo worth it!

STRETCH
•  stretched out with a foam roll on cyadic and knee
•  stretched out with some extended leg poses and stretches