dope-hot-damn

137lbs and 29%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  20 minutes on the elliptical; 20 minutes on treadmill at 4.0 incline and 3.3speed

LOWER BODY
•  SQUATS with yoga ball behind and yoga block between knees 20 reps x 2 sets
•  on mat, with back to ground, one legged lifts.  3 sets of 30 seconds each (left leg first then right leg)

UPPER BODY
•  on incline bench, knees up for more of a core workout, chest presses with arc 15 reps x 2 sets (5lb on each hand)

SHOULDERS
•  5lb on each hand, one knee up per set 15 reps x 2 sets

BACK
•  on incline bench, face bench and knees up…with 10lb on each hand, drop arms and lift all the way up so elbows are in line with back 15 reps x 2 sets

TRICEPS
•  skull crushers on incline…15 reps x 2 sets

CORE
•  on bosu, with medicine ball behind head for support…hold bars, and extend legs and pull in, reverse crunch then extend all the way out towards ground and hold, repeat 15 reps x 2 sets
•  on bosu, butt towards the floor almost, reach for stars with arms all the way up.   30 reps

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

so my trainer is not feeling well from his competition which he won 3rd place for!  WOOT WOOT!  congrats!

since i was on my own today, i decided to hit cardio 30 minutes…

then i did a combo of our usual training with the same amount of weight we normally do…i started with lower body, moving to lower back, then upper body (chest, biceps, triceps) and ended with more push ups, planks, and of course the core with the help of bosu and yoga ball…also finished up with reverse bridge on a yoga ball…

since i did WAY TOO MUCH walking this weekend, i stretched with a lot of yoga poses…and i’m looking forward to yoga class wednesday and more training on thursday!

happy that i’m able to enjoy myself and now know what my limitations are with nutrition and portioning…i’m very happy i’ve learned so much in the past few months and i’m very happy i’m surrounded by people who are very conscious…attended my first natural bodybuilding show as well.  amazing!  all the competitors were an inspiration to my training today.  all that hard work…it was truly incredible!

137lbs and 29%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  25 minutes on the elliptical

PLANK
•  2 sets (45 seconds each):  on elbows and one leg up in air (left then right)
•  2 sets (50 seconds each):  full push up position

LOWER BODY
•  reverse bridge on a yoga ball, without moving upper body, lower hips down and bring back up 15 reps x 2 sets

TRICEPS
•  8 pound weight, overhead, 15 reps x 2 sets

CORE
•  back on mat, knees bent and pull towards chest, reverse curl at the end with hips raised 15 reps x 2 sets (closer the knees, the more you’ll feel this)

SHOULDER
•  sitting on yoga ball, 5lbs on each hand, raise arms forward parallel grip up to chin, and lower, repeat 15 reps x 2 sets (too difficult so i went down to 4lbs after first set)

CHEST
•  back on mat, with 10lbs on each hand, 90degrees and press up to an arc (not all the way) 15 reps x 2 sets

BACK
•  with band held by trainer, grip bands parallel to ground and pull all the way till hands are in line with chest area, 15 reps
•  same thing but grip (hands facing each other)

LOWER BODY
•  SQUATS with yoga ball on lower back against the wall (20 reps; 3 sets) last two sets with 4 pound weight held straight ahead

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

CARDIO
•  20 minutes on treadmill (4.0 incline and 3.2 speed)

thinking of doing another fruit flush to jump start my weight loss some more…been on a plateau for a week now…need to lose 20 more pounds!

137lbs and 29%body fat

mid-day:

CARDIO (approx. 400 calories) earlier in the day…BEFORE training:  30 minutes on the elliptical; 10 minutes on treadmill (4.0 incline and 3.4 speed)

training early evening:

PLANK
•  3 sets (1 minute each):  full push up position

LOWER BODY
•  one leg hip raises (back on mat, one leg on ground knees bent, one leg straight up to ceiling with toe pointed) 15 reps x 2 sets (BURNSSSSS!)

SHOULDER
•  5lbs on each hand, shoulder press on BOSU 15 reps
•  4lbs on each hand, shoulder raises (forward) and press to the sides (wide) on BOSU 15 reps

UPPER BODY
•  push ups 15 reps x 2 sets
•  push ups (hands closer together so i hit triceps) 15 reps x 2 sets

BACK
•  chest and abs on yoga ball, feet against wall with knees up, with 5lb on each hand, forward motion with weights, bring them towards chest height 15 reps x 2 sets (KILLLERRRRR!)

LOWER BODY
•  SQUATS with yoga ball on lower back against the wall; both arms UP straight ahead, 20reps (2 sets)

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

feeling stronger than i was and impressed i’m able to last longer on those planks…worked out hard tonight…happy about it.

137lbs and 29%body fat

CARDIO (approx. 200 calories)
•  BEFORE training:  10 minutes on the elliptical; 15 minutes on treadmill (4.0 incline and 3.2 speed)
•  AFTER training:  10 minutes on stairmaster level 2

LOWER BODY
•  SQUATS with yoga ball on lower back against the wall; 20reps (3 sets)

PLANK
•  3 sets (45 seconds each)

UPPER BODY
•  8lb on each hand, knees slightly bent, bend from waist, looking down, hands dangling on each side, raise to chest level 15 reps x 2 sets (2nd set 10lb)
•  5lb on each hand, side raises (elbows up to shoulder height) 15 reps x 2 sets (i DIE)

CHEST
•  with upper back on yoga ball, hips raised up and heels in line with knees, 10lb on each hand, hands parallel to each other, raise and arc a bit 15 reps
•  DIPS 15 reps x 2 sets
•  chest press 10lb same position as above
•  skull crushers 5 or 8lbs on each hand, 15 reps x 2 sets

ABS
•  lovehandles go away:  on floor with knees extended but slightly bent, arms by core, back straight but inclined; breath in (shift entire upper body to the left); breath out and shift entire upper body to the right (face front the entire time) 2 sets (2nd set with 4lbs)
•  sitting on bench, grab back of bench and bring knees in, and out 15 reps
•  same position as above, bring legs up and down 15 reps

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

2 weeks ago i was .5lbs lighter…i’ll be even lighter next thursday when i get my game on even more…the vacation was great.  my body got to rest as it should have and my left knee feels quite a lot better.  i’m happy and i’m maintaining the nutrition and exercises…metabolism is going well with the 6 meals a day.  keep it goin!