just got back from working out this morning. I figured it's been a while since i blogged, so here is today's workout:
1. warmup on treadmill
2. suicides (effing A!)
3. deep squat with bar (the soft light one). Start out sitting/almost asian squatting on low step with bar on shoulders, stand. Repeat. I forget how many reps
4. static lunges (40? each leg)
5. 20 j's
6. 1 lap
7. 20 j's
8. burpees with a jump up, crawls, mountain climbers (20 reps each -- again... effing A!)
9. quad extensions (starting w/ mid-weight for 20, high weight for 15, low weight for 30). This machine always burns, no matter how many reps, or weight.
10. jump squats
11. prone hammie curls (see reps for quad extensions)
12. jump squats
13. more hammie curls, this one on the machine that has you seated
14. 1 lap
15. 20 j's
16. stairs of death for 10 mins. Ramped it up at 8 mins and 9 mins (mike made me push the button myself the last time... can't believe i actually pushed it... if i were smart and/or more devious, i could've just pretended. dammit)
17. 4 laps
didn't do much as far as cardio outside of my workouts with mike last week because I managed to get sick. :( I did, however, finally swim laps at the community pool. It's a great pool. Standard 25 yard pool. One lap is to the other end and back (2 lengths). I swam 1 mile on Sunday, in sets of 4 laps, alternating freestyle and breast stroke. The goal is to be able to do all of it freestyle, with shorter breaks in between. The water was so choppy, though, that I got worn out pretty quickly at first. I usually hit my stroke at about lap 15. After that, it gets easier.
went for a run/jog yesterday with alfie. I am building up to running a mile nonstop (i kid you not... after all this training, i still can't run a mile nonstop... i sucks at running). I must've done something to my hip flexors swimming, cuz it actually hurt to run. Walked another 3 miles after the initial run.
food was a challenge last week, cuz there was a bday cake for one of my bible study peeps sitting in my fridge all week, as well as tortilla chips from the dinner. I will admit, i ate the tortilla chips a couple of days before i finally threw the bag away. I am proud to say that i didn't touch the cake, and managed to watch my bro and joe eat it right in front of me. I also made turkey burgers on sunday (i didn't eat the bun), and sent the extra buns home with my bro. There was one left over, which i smeared with peanut butter and fed to alfie. I think he gets more carbs than I do.... is that sad?
Tuesday, June 16, 2009
Thursday, June 4, 2009
Two posts in one day? Unheard of!
For my readers (all 2 of you) who haven't been through Paul's House of Pain, or indoctrinated about working out by Paul (especially you gals out there who only do cardio because you're afraid of "getting big" -- talk to me, and I'll set you straight), here's something motivating for you to read. It is Paul's mantra, and I am quickly adopting it too.
alwyn cosgrove's fat loss rant
I love this because he gives it to you straight. Take responsibility for your own fatness. It's the best thing you can do for yourself (it's effing hard, but it is all you). Trust me, nobody loves eating fat bastards more than I do!
Chung, Mike recommends American Whey protein powder. I bought some and have been taking it immediately post workout, and sometimes blended with some nonfat greek style yogurt to boost protein content as well as thickness as a meal replacement. As far as protein powders go, it actually tastes pretty good (I bought the double dutch chocolate).
alwyn cosgrove's fat loss rant
I love this because he gives it to you straight. Take responsibility for your own fatness. It's the best thing you can do for yourself (it's effing hard, but it is all you). Trust me, nobody loves eating fat bastards more than I do!
Chung, Mike recommends American Whey protein powder. I bought some and have been taking it immediately post workout, and sometimes blended with some nonfat greek style yogurt to boost protein content as well as thickness as a meal replacement. As far as protein powders go, it actually tastes pretty good (I bought the double dutch chocolate).
down 10 lbs, baby!
3 workouts last week to make up for the missed workout the week before. I don't quite remember everything that Mike made me do, but I will say that suicides is a new dirty word to me.
Checked in with the scale yesterday to find out I have lost 10 lbs! I reweighed myself this morning to make sure it wasn't just water weight. Sho 'nuf, I'm down 10 lbs. It's been six weeks (i think?) which is pretty effing awesome (for me).
This week's workouts have been particularly painful. I don't know if it's because I haven't been sleeping well, eating enough the day before the workouts, or because Mike has been ramping up the workouts, etc, but I kind of want to die about halfway through. I have yet to actually throw up (probably because I don't eat anything before I go), but have felt the need to throw up at both workouts this week. I busted out the whiny bitch on Tuesday, and she made a cameo appearance today as well.
Things I hate doing (but Mike makes me do anyway): suicides, crawls, stairs of death, and today's newest addition -- duck walk followed by jump squats with the easy curl bar. Shiet. I was openly swearing (not at Mike, mind you). I'm pretty sure my mom would've been ashamed.
After doing duck walks and jump squats, Mike made us lunge around the parking lot, and then run 3 laps. Then, just when you'd think we were done... he made us finish with 10 mins on the stairs of death. The girl I train with (Jackie) was singing Britney Spears the whole time she was on the stairs just to help her pass the time faster. I was torn between really wanting her to shut up, and giving her props for being able to sing while doing the stairs of death.
Hoping to keep it together this weekend... Have a 30th bday party to go to tomorrow night (I'm dd-ing, so hopefully that'll get me out of a lot of empty calories and carbs). I'm getting better at just saying no to certain things. I made my own dinner last night when the church folks came with pizza. It smelled delicious, but not enough for me to undo all the work I've done thus far. Go Ed. :)
Checked in with the scale yesterday to find out I have lost 10 lbs! I reweighed myself this morning to make sure it wasn't just water weight. Sho 'nuf, I'm down 10 lbs. It's been six weeks (i think?) which is pretty effing awesome (for me).
This week's workouts have been particularly painful. I don't know if it's because I haven't been sleeping well, eating enough the day before the workouts, or because Mike has been ramping up the workouts, etc, but I kind of want to die about halfway through. I have yet to actually throw up (probably because I don't eat anything before I go), but have felt the need to throw up at both workouts this week. I busted out the whiny bitch on Tuesday, and she made a cameo appearance today as well.
Things I hate doing (but Mike makes me do anyway): suicides, crawls, stairs of death, and today's newest addition -- duck walk followed by jump squats with the easy curl bar. Shiet. I was openly swearing (not at Mike, mind you). I'm pretty sure my mom would've been ashamed.
After doing duck walks and jump squats, Mike made us lunge around the parking lot, and then run 3 laps. Then, just when you'd think we were done... he made us finish with 10 mins on the stairs of death. The girl I train with (Jackie) was singing Britney Spears the whole time she was on the stairs just to help her pass the time faster. I was torn between really wanting her to shut up, and giving her props for being able to sing while doing the stairs of death.
Hoping to keep it together this weekend... Have a 30th bday party to go to tomorrow night (I'm dd-ing, so hopefully that'll get me out of a lot of empty calories and carbs). I'm getting better at just saying no to certain things. I made my own dinner last night when the church folks came with pizza. It smelled delicious, but not enough for me to undo all the work I've done thus far. Go Ed. :)
Wednesday, May 27, 2009
Last week was crazy.
I missed my Thurs AM workout because of a meeting at work (boo). I also ate like crap all week because of various reasons. I tried my best, but I hate being the person who demands that special things be ordered/made just because "I am on a diet."
Graduation party Friday night, wine tasting on Monday, parents here visiting over the weekend... it was pretty bad.
I did manage to motivate my mom to go for a walk with me on Friday. Alfie and I set the pace for the first mile, then on the mile back, I started a game: run ahead with Alfie to the end of the block (the blocks are long in irvine), then run ladders between mom and the end of the block until she catches up. Repeated almost the entire way home. I am getting better at running, but am def not a runner.
Yesterday's workout showed me just how quickly my body will revert back to its slovenly ways if I skip one workout, because I am in some serious pain today (I was to the point where I recovered within the day of the workout last week):
1. warm up as usual
2. 50 side-mountain climbers (Mike called them something else... but it was basically the same motion, with my feet out to the side of my hands instead of straight behind me)
3. knee-ins, 50 reps (sit on edge of bench, bring knees into chest for ab work -- I still suck at these)
4. 10 mountain climbers on edge of bench, followed by push up off bench, 25 reps.
5. side steps (on low step, side step up with 1st leg, jump over to the other side, then use the second leg to jump back up, repeat), 50 reps
6. bench press with 25 lb plate, 30 reps.
7. push ups on bench, 10 reps
8. kettlebell squat, but using 25 lb plate in both hands, 30 reps
9. knee-ins, holding 25 lb plate overhead, 35 reps
10. scissor kicks without 25 lb weight, 35 reps
11. push ups on bench, 15 reps
12. kettlebell squat, with 25 lb plate again, 30 reps.
13. 2 laps
14. 50 j's
15. tricep extension on cable machine w/ rope attachment, 15 lbs? 20 lbs? can't remember, 25 reps, hold last one for 10 seconds, 2 sets.
16. tricep extension on cable machine w/ 2 separate handle attachments, hands in pull-up position, weight? 25 reps, then switch hand position to chin-up position, repeat for 25 reps.
17. kettlebell squats, with 25 lb plate, 30 reps.
18. bicep curls w/ two 10 lb dumbbells, 30 reps.
19. tricep extension with two 10 lb dumbbells, 30 reps.
20. stairs of death for 10 mins. Mike kept increasing the speed every two minutes or so starting at the 6 minute mark when my muscles were screaming. Fucker. :)
21. 4 laps
22. 50 j's
Had a particularly salty dinner the night before, so i was retaining water like crazy all day yesterday. Still feel kind of "plumpy," which is disappointing because I was _starting_ to feel lean last week. Need to get back to clean eating so I can make my weight goal! I think my 6 week progress check should be coming up soon...
Moved to the new place over the weekend. The community pool is freakin' awesome. I'm gonna start swimming laps on my off-days. I am also in walking distance to a 24-hr fitness, and Alfie needs walking/running (he's much quieter when he's tuckered out).
I missed my Thurs AM workout because of a meeting at work (boo). I also ate like crap all week because of various reasons. I tried my best, but I hate being the person who demands that special things be ordered/made just because "I am on a diet."
Graduation party Friday night, wine tasting on Monday, parents here visiting over the weekend... it was pretty bad.
I did manage to motivate my mom to go for a walk with me on Friday. Alfie and I set the pace for the first mile, then on the mile back, I started a game: run ahead with Alfie to the end of the block (the blocks are long in irvine), then run ladders between mom and the end of the block until she catches up. Repeated almost the entire way home. I am getting better at running, but am def not a runner.
Yesterday's workout showed me just how quickly my body will revert back to its slovenly ways if I skip one workout, because I am in some serious pain today (I was to the point where I recovered within the day of the workout last week):
1. warm up as usual
2. 50 side-mountain climbers (Mike called them something else... but it was basically the same motion, with my feet out to the side of my hands instead of straight behind me)
3. knee-ins, 50 reps (sit on edge of bench, bring knees into chest for ab work -- I still suck at these)
4. 10 mountain climbers on edge of bench, followed by push up off bench, 25 reps.
5. side steps (on low step, side step up with 1st leg, jump over to the other side, then use the second leg to jump back up, repeat), 50 reps
6. bench press with 25 lb plate, 30 reps.
7. push ups on bench, 10 reps
8. kettlebell squat, but using 25 lb plate in both hands, 30 reps
9. knee-ins, holding 25 lb plate overhead, 35 reps
10. scissor kicks without 25 lb weight, 35 reps
11. push ups on bench, 15 reps
12. kettlebell squat, with 25 lb plate again, 30 reps.
13. 2 laps
14. 50 j's
15. tricep extension on cable machine w/ rope attachment, 15 lbs? 20 lbs? can't remember, 25 reps, hold last one for 10 seconds, 2 sets.
16. tricep extension on cable machine w/ 2 separate handle attachments, hands in pull-up position, weight? 25 reps, then switch hand position to chin-up position, repeat for 25 reps.
17. kettlebell squats, with 25 lb plate, 30 reps.
18. bicep curls w/ two 10 lb dumbbells, 30 reps.
19. tricep extension with two 10 lb dumbbells, 30 reps.
20. stairs of death for 10 mins. Mike kept increasing the speed every two minutes or so starting at the 6 minute mark when my muscles were screaming. Fucker. :)
21. 4 laps
22. 50 j's
Had a particularly salty dinner the night before, so i was retaining water like crazy all day yesterday. Still feel kind of "plumpy," which is disappointing because I was _starting_ to feel lean last week. Need to get back to clean eating so I can make my weight goal! I think my 6 week progress check should be coming up soon...
Moved to the new place over the weekend. The community pool is freakin' awesome. I'm gonna start swimming laps on my off-days. I am also in walking distance to a 24-hr fitness, and Alfie needs walking/running (he's much quieter when he's tuckered out).
Thursday, May 14, 2009
oof
i'm back at work after my morning workout today, and i am beat. Mike took pity on me and cut the workout a little shorter than he had planned because I needed to be at work by 10 am.
I am def getting stronger. Used the squat machine today (sitting... almost laying back... with your feet up, pushing the weight away from you). He started me out with 2 plates of 45 for two sets of 20, then added another 45 lb plate for another two sets of 20. It'd be interesting to see what I can actually squat.
i honestly can't remember what exercises I do anymore... i've just turned off all thinking, and do whatever I'm told to do, to the best of my ability (and sometimes, I need a lot of spotting to get through the set).
as i was walking around campus just now, dropping things off, picking up charts, etc. I noticed I feel physically tired. Not too sore (yet), but very very beat. it's a good feeling, but it doesn't make getting around any easier.
Remember when you were a kid, and your parents took you on all their errands... and made you walk on your own through all those errands? And remember how towards the end of the day, everything about you felt heavy and like dead weight? But you troop along, cuz you're 4 yrs old, and you're proud that you can walk all on your own... until your little 4 year old legs just can't take it anymore, and then you stop, sit on the ground, lift up your arms to give that classically tell-tale sign that enough is enough, and say "carry me!!" That's how I feel right now. I want somebody to carry me. :) Yeah, that'd be nice.
I am def getting stronger. Used the squat machine today (sitting... almost laying back... with your feet up, pushing the weight away from you). He started me out with 2 plates of 45 for two sets of 20, then added another 45 lb plate for another two sets of 20. It'd be interesting to see what I can actually squat.
i honestly can't remember what exercises I do anymore... i've just turned off all thinking, and do whatever I'm told to do, to the best of my ability (and sometimes, I need a lot of spotting to get through the set).
as i was walking around campus just now, dropping things off, picking up charts, etc. I noticed I feel physically tired. Not too sore (yet), but very very beat. it's a good feeling, but it doesn't make getting around any easier.
Remember when you were a kid, and your parents took you on all their errands... and made you walk on your own through all those errands? And remember how towards the end of the day, everything about you felt heavy and like dead weight? But you troop along, cuz you're 4 yrs old, and you're proud that you can walk all on your own... until your little 4 year old legs just can't take it anymore, and then you stop, sit on the ground, lift up your arms to give that classically tell-tale sign that enough is enough, and say "carry me!!" That's how I feel right now. I want somebody to carry me. :) Yeah, that'd be nice.
Friday, May 8, 2009
yesterday's workout:
shortened warmup (5 mins on treadmill)
1. walking lunges w/ 2 10 lb dumbbells.
2. 50 j's, holding the 10 lb dumbbells in my hands.
3. walking lunges w/ bicep curls using 10 lb dumbbells.
4. 4 laps
5. split jumps (25 on each leg)
6. 50 j's
7. stairs of death (10 mins)
8. quad extensions on machine (30 reps at x, 15 at heavier, then 30 at lower)
9. 20 burpees, followed by 20 bicep curls. Repeat set twice.
10. 50 j's
11. wide leg squats, lifting 35 lb dumbbell, and touching it to the ground each time (50 reps)
12. hammie curls (see set reps for quad extensions).
13. 3 laps.
14. stairs of death (10 mins). I became a whiny bitch again, and begged to not do it anymore, cuz my legs were killing me. Mike had no mercy and made me finish. When I told him he pretty much killed me with this workout, he said "yeah, I wanted to make sure you won't forget about me this weekend."
Mike, you sick, sadistic, mofo.
shortened warmup (5 mins on treadmill)
1. walking lunges w/ 2 10 lb dumbbells.
2. 50 j's, holding the 10 lb dumbbells in my hands.
3. walking lunges w/ bicep curls using 10 lb dumbbells.
4. 4 laps
5. split jumps (25 on each leg)
6. 50 j's
7. stairs of death (10 mins)
8. quad extensions on machine (30 reps at x, 15 at heavier, then 30 at lower)
9. 20 burpees, followed by 20 bicep curls. Repeat set twice.
10. 50 j's
11. wide leg squats, lifting 35 lb dumbbell, and touching it to the ground each time (50 reps)
12. hammie curls (see set reps for quad extensions).
13. 3 laps.
14. stairs of death (10 mins). I became a whiny bitch again, and begged to not do it anymore, cuz my legs were killing me. Mike had no mercy and made me finish. When I told him he pretty much killed me with this workout, he said "yeah, I wanted to make sure you won't forget about me this weekend."
Mike, you sick, sadistic, mofo.
Tuesday, May 5, 2009
week 2
today's workout:
warmup on treadmill for 10-15 mins, no incline.
1. 50 j's (jumping jacks)
2. 2 laps around the parking lot
3. chest presses with 25 lb plate (20 reps)
4. leg lifts holding 25 lb plate overhead (ab work) (20 reps)
5. repeate 3 & 4 to complete 3 sets
6. 2 laps
7. push ups on bar (almost upright... apparently this was too easy for me, so mike started pushing on my back to add resistace -- bastard) (15 reps)
8. pull ups (resting on heels, body straight in upside down plank position from smith bar, pulled chest up to bar) (5 reps)
9. repeat 8 & 9 to complete 3 sets.
10. 2 laps
11. cable machine, with rope handle attachment, tricep extensions (20)
12. cable machine, with bar handle attachment, arms straight, upper back work (20 reps)
13. 2 laps
14. 50 j's
15. ab work on bench: straigh leg lifts (one leg at a time), then crunch, 35 reps.
16. push ups off bench, hands close (10 reps) -- Mike wanted me to touch the bench with my chest before pushing back off. I got my chest down to the bench, but couldn't for the life of me push back up because my arms and chest were so fatigued by that point. hahahaha, i couldn't help but laugh cuz Mike kept saying "c'mon, edeline! Let's go!" I was trying my hardest, but I'm sure it looked like I wasn't doing anything, cuz he kept saying it. I couldn't do it! He had to come and lift my shoulders in order to straighten my arms! ahahahaha. So he let me bend as much as i could without collapsing, 10 reps.
17. wide-stance push ups off the bench, 10 reps
18. 45 j's
19. 3 laps
20. back exercise (i dunno what the name of the machine is, but works the upper back as you pull back on the handles)
21. cable machine with two handles, pulling down like pull-ups
22. switch hand positions to be like chin ups
23. mountain climbers (75 reps)
24. finish off on the stairs of death for 10 minutes. I only lasted 6 mins before i fell off, and then he put me on the treadmill, on an incline at 3.4 miles/hr. I wanted to die.
Mike promised another go at the stairs of death next time. ugh. Next time should be legs workout... I'm doomed.
Sent in my food log for last week, and Mike offered the following suggestions: no carbs after 1 pm, no more liquid calories like skim milk and juice, and recommended a protein powder (i'll have to look it up later) he likes. Also, recommended restricting to 1200 calories a day.
I alternate between looking forward to these workouts, and really dreading them because I feel so accomplished at having even gone, but also am always destroyed at them. I def need to work in another workout on the weekend to keep the burn up.
warmup on treadmill for 10-15 mins, no incline.
1. 50 j's (jumping jacks)
2. 2 laps around the parking lot
3. chest presses with 25 lb plate (20 reps)
4. leg lifts holding 25 lb plate overhead (ab work) (20 reps)
5. repeate 3 & 4 to complete 3 sets
6. 2 laps
7. push ups on bar (almost upright... apparently this was too easy for me, so mike started pushing on my back to add resistace -- bastard) (15 reps)
8. pull ups (resting on heels, body straight in upside down plank position from smith bar, pulled chest up to bar) (5 reps)
9. repeat 8 & 9 to complete 3 sets.
10. 2 laps
11. cable machine, with rope handle attachment, tricep extensions (20)
12. cable machine, with bar handle attachment, arms straight, upper back work (20 reps)
13. 2 laps
14. 50 j's
15. ab work on bench: straigh leg lifts (one leg at a time), then crunch, 35 reps.
16. push ups off bench, hands close (10 reps) -- Mike wanted me to touch the bench with my chest before pushing back off. I got my chest down to the bench, but couldn't for the life of me push back up because my arms and chest were so fatigued by that point. hahahaha, i couldn't help but laugh cuz Mike kept saying "c'mon, edeline! Let's go!" I was trying my hardest, but I'm sure it looked like I wasn't doing anything, cuz he kept saying it. I couldn't do it! He had to come and lift my shoulders in order to straighten my arms! ahahahaha. So he let me bend as much as i could without collapsing, 10 reps.
17. wide-stance push ups off the bench, 10 reps
18. 45 j's
19. 3 laps
20. back exercise (i dunno what the name of the machine is, but works the upper back as you pull back on the handles)
21. cable machine with two handles, pulling down like pull-ups
22. switch hand positions to be like chin ups
23. mountain climbers (75 reps)
24. finish off on the stairs of death for 10 minutes. I only lasted 6 mins before i fell off, and then he put me on the treadmill, on an incline at 3.4 miles/hr. I wanted to die.
Mike promised another go at the stairs of death next time. ugh. Next time should be legs workout... I'm doomed.
Sent in my food log for last week, and Mike offered the following suggestions: no carbs after 1 pm, no more liquid calories like skim milk and juice, and recommended a protein powder (i'll have to look it up later) he likes. Also, recommended restricting to 1200 calories a day.
I alternate between looking forward to these workouts, and really dreading them because I feel so accomplished at having even gone, but also am always destroyed at them. I def need to work in another workout on the weekend to keep the burn up.
Subscribe to:
Posts (Atom)