So I took a week off. After the workouts on the 31st, it became clear that I needed to take a week of complete rest. I worked out for 8 weeks without missing much, and before starting full time at school, I wanted to take a rest. I watched my diet, had two cheat meals and now I’m feeling pretty good! My energy was really low, tired and started on my usual trend of being bored of my workouts. So I took it easy, slept a lot, and did everything I needed to do before school to get ready.

I have a new routine for the next 90 days. YUP! 90 days! A new diet and new routine, and a little different approach. I got p90x! And I’m very excited to try this since I’ve heard some very good things. Plus I think it will work well because it has different routines such as Martial Arts, Power Yoga, Plyometrics and more. It is standard routine for me, 6 days a week, 1 day of rest. BUT these workouts are 1 hour each tops. They keep it short, simple, and action packed. So I’m pretty excited.

Day 90 OFFICIALLY starts next monday fyi. I’ll just call this a warm up week πŸ˜‰ I’ll still be posting my cals and such as well.

Click here to check out the next 28 days!

Diet for 1 – 28 days – 1800 cals daily on workout days, 1600 cals on non work out.

50% protein, 30% carbs and 20% fats Β (This will change every month up until the 90 days are over with.)

I am making some changes to the routine to fit my schedule and such. Here is MY schedule, not the exact p90x. πŸ˜‰

Workout for the next 21 days/October 11th*** May Change!

Monday – Chest/Back/Abs/Cardio

Tuesday – Plyometrics

Wednesday – day off

Thursday – Ab Ripper X, Arms

Friday – Step Climber/Ab Ripper X/Legs/Shoulders

Saturday – Arms/3 mile run

Sunday – Cardio/Stretch/Yoga

The last week I will post a little later. I will be doing one post for the next 28 (including the last week’s workout I still have to figure out) days to simplify the process and keep it consolidated. Then I will do another post for the second phase of p90x πŸ™‚

Also for a little side note, since I am in school for three days a week for 12 hours, I may not always update my log, but I will NOT miss a workout and be sure to log when I do have time. I would like to add that I bring my food everywhere. In fact I am known as the bag lady because not only do I carry my work/laptop/sketch books/books with me everywhere, but I also carry my vast amount of food groups in many containers of all sizes. I think of it as some added weight to help burn some extra cals when I’m going up and down stairs, walking around campus, etc. I also work two days a week and have 5 classes worth of homework. I’m determined to keep this going no matter how busy I may be. So if you think you’re too busy to work out, think again!

Workout Routine

Monday – off (still from week off)

Tuesday – off (still from week off)

Wednesday – roughly 5 mile walk, ab ripper x

Thursday – off

Friday – AM Plyometrics/Abs/PM Leg/Shoulders

AM – P90x Plyometrics

Total Time: 50:25

Total Cals: 504 cals

Avg HR: 141 bpm

Max HR: 165 bpm

PM – Legs/Shoulders/Abs

DB Lunges – 15# x 1 x 8, 25# xΒ 6 x 8

DB SLDLs – 25# x 2 x 6, 30# x 2 x 6, 35# x 2 x 6

Leg Press:

Wide Stance – 90# x 1 x 10, 140# x 1 x 8, 180# x 1 x 6, 270# x 1 x 6, 320# x 2 x 3

Narrow Stance – 90# x 1 x 10, 140# x 1 x 8, 180# x 1 x 6, 270# x 1 x 6, 320# x 2 x 3

Plate Squats – 25# x 3 x 6, 35# x 3 x 6

Standing DB Arnold Press – 15# x 1 x 8, 20# x 5 x 6

Plate Raises – 10# x 2 x 12, 20# x 2 x 10

Smith Machine Shoulder Press – 30# x 4 x 6, 40# x 2 x 6

Cable Crunches – 60# x 2 x 10, 50# x 3 x 15

Decline Sit Ups – 5# x 1 x 15, 10# x 1 x 10, 15# x 1 x 10, 20# x 1 x 12

Double Crunches – 5 x 20

Total Time: 1:35:17

Total Cals: 842 cals

Avg HR: 170 bpm

Max HR: 131 bpm

Daily Diet: 1991 cals

Protein: 229 grams

Carbs: 167 grams

Fat: 47 grams


My diet is exactly where I want it today! It is weird eating 150 grams of carbs since I’ve always been some where below 100, while my fats are much higher. But yesterday was about the same and I felt fine. I’ve noticed I have a little more energy even when I’m in Boston for 12 hours walking, in class, homework, etc. So I’m looking forward to doing plyometrics after my meal. I’ll wear my HR monitor to see where it is and compare it with the previous weeks. So off to make a snack and get dressed for plyometrics! Since I have burned over 1300 cals today on exercise alone, I ate more than my allowed cals. But I think after burning that much, I’m allowed 200 more cals. πŸ˜‰

Plyometrics was really fun! I love it because it requires very little equipment, but it really keeps my HR up. It is weird watching it from my laptop because normally I don’t watch videos while working out? I’ve tried a few times but I loose interest because the instructors do not keep up the energy and intensity. I was pleased to see that the instructor and his buddies were just as out of breath as I was. (And I consider myself in pretty good cardiovascular health) I was surprised to see my HR up so high. I guess because it felt like I wasn’t doing much, compared to 200 tire flips, bleacher runs, etc. This seemed a little less painful than some of my other workouts, but it was still a tough workout and I know I have to work on keeping light on my feet and flexibility.

Weight Night: HOLY SHIT. Excuse me but I needed to let that out. I’m not sure why I was feeling so good tonight but I was on a high. My energy was excellent, I was pumped up to be there and I was just in the zone. I started with the Leg Press and moved around. I wish I made it more on 320# but I’ll be working on that next week hopefully. I really pushed myself on the Lunges and the SLDLs. My grip just sucks, and my shoulders were on fire, but next week I’m upping both by 5lbs. HELL YEAH!

Saturday – Β Cardio P90x Style

Since I still don’t have a car because it is sitting at a repair shop for the weekend and it is a complete downpour right now, I have decided to do the Cardio video from P90x.

I like the video, but I think I could have done the running first then the cardio video. But thats okay, don’t want to go crazy I guess. I have to remember to make each workout count and not over do it. I need to preserve lean muscle! Anyways, tomorrow is arms. So since its not a huge weight day, I think I’m going to do the three mile run. I haven’t ran in a week, so this should be interesting.

Also, my legs are KILLING me. Holy shit they were stiff as a board this morning. I worked for about 5 hours today running around because we were having a fashion show. But it was fun and my legs didn’t hurt after a while. I would have gone to the gym but since I have my brother’s vehicle, I had to wait till 5 so I could go get him, got home at quarter of 6, and my brother left…sooo this no vehicle thing, sucks. But Monday sometime I am getting it back. Monday also happens to be day 1 of the next 28 days πŸ™‚ I am excited, but at the same time nervous on how I’m going to go to 5 classes, do that homework successively and to my best, work the weekend, volunteer and train. BUT thats why I am amazing and I’m secretly Super Woman, so I will get it done. NO EXCUSES PEOPLE, NONE. DISCIPLINE YOUR DEDICATION!

Total Time: 57:22 minutes

Total Cals: 423 cals

Avg HR: 166 bpm

Max HR: 121 bpm

Daily Diet: 1702 cals

Protein: 202 grams

Carbs: 132 grams

Fat: 44 grams


Sunday – AM Arms/Cardio/Stretch

Overhead Plate Extensions: 2 x 8, 4 x 6

Dips w/weights: 1 x 10 (BW only), 6 x 6

Close Grip BP: 5Β x 8

Pushups: 5 x 10

Plate Raises: 6 x 6

DB Curls: 2 x 8, 4 x 6

EZ Curl: 2 x 8, 4 x 6

Hammer Curl Crossovers: 5Β x 8

3 Mile Run: 29:08!!!!!

WOOOOOOO I’m so excited! My legs this morning were even more sore than yesterday. I almost couldn’t get out of bed. But I stretched, had a decent breakfast and off I went to hit the gym. I didn’t have time to go do weights along with running. Something told me I probably wouldn’t have had the energy to do anyways. BUT, I have work till 6:30, so afterwards I’m going to do some homework, then do a late weight session. Luckily all I have to do tomorrow is an hour of volunteering, so its a full day of homework and a good session at the gym. πŸ˜‰

Total Time: 38:47 (with warm up and cool down)

Total Cals: 455 cals

Avg HR: 153 bpm (HELL YEAH HR!)

Max HR: 186 bpm

Daily Diet: 1748 cals

Protein: 211 grams

Carbs: 133 grams

Fat: 41 grams

After weights: P90x Stretch

Practice Week-

Total Time: 4:01:51

Total Cals:2224

——————————–

Days 1-7 (Week 1)

Monday – Chest/Back/Abs/Cardio

Smith Machine Assisted W/Bench Pullups 5 x 5

Close Grip Pulldown 60# x 1 x 10, 75# x 1 x 8, 90# x 4 x 6

DB Rows – 20# x 2 x 8, 25# x 2 x 6, 30# x 2 x 6

Hyperextensions – 10# x 2 x 10, 20# x 2 x 8, 25# x 2 x 8

Incline DB Chest Press 20# x 1 x 10, 25# x 2 x 8, 30# x 2 x 4

Flat Bench Barbell Press 30# x 1 x 10, 40# x 1 x 8, 50# x 4 x 6

Flat Bench DB Flys 15# x 6 x 6

Decline Sit ups 5 x 10

Cable Crunches 5 x 15


Total Time: 1:19:14 minutes

Total Cals: 519 cals

Avg HR: 164 bpm

Max HR: 114 bpm

Diet:

Total Cals:1772 cals

Protein: 217 g

Carbs: 136 g

Fat: 39 g


Today was great. I felt very strong and was pretty dead by the time Abs ended. I cooled down with 5 minutes of 6.5 running. My arms were shaking and I was getting pretty hungry so I raced home to eat and shower. Nothing really going on today. I’m a little sore, but thats alright. I feel my shoulder workout more today than yesterday. Tonight is pretty busy. I have to still go to the Barn, then pick up my car, prepare food for the next two days, go food shopping and finish some design homework.

Only 27 more days till the next phase…I find that if I keep repeating that, it helps me take it one step at a time and stay on track. My diets have been awesome, my works are strong, so I’m feeling pretty happy over all.

Tomorrow is a very full day of classes/homework and commuting into Boston. I will however be doing the plyometrics P90x dvd when I get home πŸ™‚

Tuesday – Plyometrics

GUESS WHAT! I did it. Yup, I did. I have proof, its called my HR watch. I was at school for about 11 hours, 6 hours of classes, homework, and printing and such, I got home at 6:45pm, got changed, pulled my shit together and dragged my ass to my laptop to do some Plyos! I am glad I did it, but now I’m REALLY tired.

My diet was fine, I had one Hershey’s kiss. But I think of it as a post workout carb, you know, for recovery and such πŸ˜‰

Tomorrow is a LONGGG day. I only have one class which is 3-7 Ad Design but, I’ll be in Boston around 7:30am to do homework in my studio/lab all day. But I am going to get all my homework done for Thursday so Wednesday night I’ll do the Ab Ripper X video and a simple Arm routine at my home gym. I’ll post it tomorrow, I’m sure I’ll get ADD being stuck in the studio all day.

LOVE EACH DAY BOYS AND GIRLS!

Total Time: 54:33

Total Cals: 521 cals

Avg HR: 137

Max HR: 161

Diet:

Total Cals:1705

Protein: 200 g

Carbs: 133 g

Fat: 41 g


Wednesday – Day Off

Wednesday was SUCH a long day. It was more of getting home late also. I got home around 7:30, so by that time I was pretty fried and still had a to do a few things for class on Thursday. So I ended up taking the day off from workouts, but I think it works out much better. My cals were mids 1600s so I kept it on non workout days. My diet was a 90% clean, not as clean as I would like it. But thats alright..I’ll think of it as my off day and kick ass the rest of the week.

Thursday – Arms/Abs/Cardio

Since Thursday is a big day, I do get home around 7pm and I have Friday off. So even though I’m tired, I can’t wait to get to the gym tonight and get a big workout in. I can sleep later!!! So tonight’s workout is: (by the way, I’m on a 15 minute break from class so forgive me if I don’t make sense.) Today is a big calorie day because it is a non stop day along with a workout with cardio, so thats why it is almost 1900 cals. But I’m trying to not under eat. I think the whole summer staying at 1600s has hindred me a little bit. I always CRAVED simple sugars, but now that I have a steady flow of GOOD complex carbs I’m not as hungry or sleepy. I feel pretty good about my diet right now and I know I have lost fat around my stomach.

Let’s hope P90x is right!

My diet was alright, I did eat some shrimp afterwards so my cals were about 2000 for the day.

Arms:

Weighted Dips 1 x 10, 25# x 4 x 8

Overhead DB Extensions 15# x 12, 20# x 10, 25# x 8, 30# x 8, 35# x 7

Close Grip Bench Press 55# x 2 x 8, 60# x 3 x 8

VBar Pushdown 30# x 3 x 8, 40# x 2 x 8

DB Curls: 15# x 3 x 8, 20# x 3 x 8

Preacher Curl Machine 30# x 3 x 8, 20# x 2 x 8

DB Hammer Crossovers 15# x 5 x 8

Cable Curls: 40# x 4 x 8

10 minute 6.5 mph running

Total Time: 57:00

Total Cals: 269 cals

Avg HR: 158 bpm

Max HR: 102 bpm

Diet:

Total Cals: 1857 cals

Protein: 223 g

Carbs: 135 g

Fat: 48 g

I wasn’t too happy with my workout. It felt kinda lame. I don’t think I’ll just be doing “arm” day anymore. I did lift more than I usually do because it was just focusing on my arms, but still. I guess I like leg and back day better. It was a long day though, so I didn’t feel too bad. But I will make up for it Friday πŸ˜‰


Friday – Cardio/Abs/Legs/Shoulders

Friday is such a good workout day. I usually do my workout at night, especially weights since the gym is SO dead, I get it to myself mostly. Today since is a nice day off for me so I got some new workout pants and running shoes. I’m trying the UA brand.

So far the shoes are really comfortable and light weight. I’m excited to try them out with weight and cardio. The pants were on clearence, but they are All Season fitted pants. They match my shoes! I also got some UA headbands, since my bangs always fall in my face. New workout gear gets me all excited for the weights tonight. Yay!

PM Weights:

Plate Squats 25# x 2 x 10, 35# x 2 x 8, 45# x 2 x 6/7

DB Lunges 15# x 2 x 8, 25# x 4 x 8/8/7/6

DB SLDLs 30# x 2 x 8, 25# x 2 x 8, 40# x 2 x 6

Wide Stance Leg Press 140# x 1 x 8, 180# x 1 x 8, 230# x 1 x 7, 270# x 1 x 6, 320# x 1 x 5

Narrow Stance Leg Press 180# x 1 x 8, 230# x 1 x 7, 270# x 1 x 6

Front Raises 10# x 5 x 10

Standing DB Arnold Press 15# x 1 x 10, 25# x 4 x 6

10 minutes running


Total Time: 1:26:05 minutes

Total Cals: 784 cals

Avg HR: 173 bpm

Max HR: 133 bpm

Diet:

Total Cals: 1846 cals

Protein: 205 grams

Carbs: 150 grams

Fat: 48 grams

Workout was awesome. I felt really strong and ready to rock. I pulled two more reps on the 320# leg press set =] I also set two other PRs: the 45# plate squat, the 25# arnold press, and 40# on the SLDLs!. Yay! I didn’t do more shoulder exercises because holding the plates, and DBs, my shoulders are pretty tired. I have to lug the DBs around so I pretty much do farmer walks in the middles of sets when I’m switching out weight. Haha. It keeps my HR rate up though!

Eventually I’ll be able to build that up though. I feel I am getting closer little by little. When I flex, my lats really pop along with a little more definition in my back, shoulders and abs. Just a little bit though, but my belly fat is going away more and more. I think with classes and keeping busy it is helping me stay on track.

Saturday – Cardio

Today was a long day. I worked for about 5 hours, helped my friend with her project, cooked dinner for everyone, and hit the gym. Work was really busy, it was non stop all day. My feet still hurt from running in heels all day, but I did get a gift card for work since I sold the most jeans! Yay!

It is NOT a good idea to run after leg day. It just doesn’t work. I’ll have to re do that for next week since I wanted to do that. I might do it tomorrow depending on how sore/tired I am. Meh!

Cardio was fine besides running was sucky. My legs were really stiff and sore so I did this Gazelle thing since I’ve never tried it. It didn’t look that hard, but man it kept my heart rate at 155-165 the whole time! I loved it! Plus it was easy on my thighs since they were yelling at me.

Tomorrow is a mixed day but I need a good weight day. πŸ™‚ I’ll also be putting up the schedule for next week. yay!

Tonight was also a little cheat night so my cals are def higher. I had 6 cookies! Oreos to be exact with one peanut butter oreo thing. That’s it. First cheat meal in two weeks. I can do this!

Total Time: 49:44 minutes

Total Cals: 520 cals

Avg HR: 171 bpm

Max HR: 144 bpm

Diet

Total Cals: 1788 cals

Protein: 222 grams

Carbs: 127 grams

Fat: 45 grams

Sunday – Cardio

Total Time: 45 minutes

Total Cals: 501 cals

Avg HR: 151 bpm

Max HR: 170 bpm

Diet:

Total Cals: 1713 cals

Protein: 214 grams

Carbs: 125 grams

Fat: 42 grams

——————————–

Week 1

Total Time: 6:11:00 hours

Total Cals: 3114 cals

Overview: I think this week went by really well. My exercises were strong, even though I was tired and had classes all week. 21 days left! Well technically 83, but I’m going in phases. Hah! Pretty soon my protein will be lowered (sad face) and my carbs/fat upped, etc. But that’s okay, I’ve never done a diet for too long with at least 45% protein. Maybe thats my problem? Can’t wait to find out πŸ™‚

——————————–

Days 8-15 (Week 2)

Monday – Chest/Back/Cardio

Assisted Reverse Pullups 60# x 5, 75# x 6, 5, 4, 90# x 4, 4,

DB Rows 20# x 1 x 8, 25# x 3 x 6, 30# x 2 x 6

Hyperextensions 1 x 10, 10# x 1 x 8, 20# x 2 x 8, 25# x 2 x 6

Close Grip Pulldown 60# x 1 x 10, 75 x 1 x 8, 90# x 4 x 6

Incline DB Press 20# x 2 x 8, 30# x 2 x 6 (YAY PR!!), 25# x 2 x 7

Flat Bench DB Fly: 15# x 5 x 8

Flat Bench Barbell Press 30# x 1 x 8, 40# x 1 x 7, 50# x 4 x 6

Pec Dec 40# x 1 x 10, 50# x 3 x 8, 60# x 2 x 6

5 minutes 6.5-7.0 running

Leg Ups: 4 x 15

Double Crunches 4 x 20

Total Time: 1:25:25 minutes

Total Cals: 547 cals

Avg HR: 161 bpm

Max HR: 113 bpm

Diet

Total Cals: 1773 cals

Protein: 215 grams

Carbs: 142 grams

Fat: 40 grams

Workout was awesome today. I felt really strong. I’m liking my carb intake. I have more energy and I feel just over all better. Before I was a little afraid of upping my carbs. But to my surprise I have not gotten fatter or “puffier”. I have upped my water in take today since I know I lack in that department. I’m thinking of getting gloves for the gym, my hands are really taking a beating and wearing rings do not help!Β  But anyways, my diet has been on track so far. In about an hour I’m going to eat my snack, go buy a jacket and then hit the barn. Tonight is all about homework so I will be glued to my laptop all night, glad I got the workout in early.

Tomorrow is a very busy today, but luckily I get home around 7. So i will be doing plyometrics and ab ripper. YES, I am going to do BOTH this time. I have a very busy week ahead of me but thats okay. I got through last week, I can get through this one.

Tuesday – Plyometrics/Ab Ripper X

PM P90x Ab Ripper X & Plyometrics videos

Total Time: 51:23 minutes

Total Cals: 500 cals

Avg HR: 161 bpm

Max HR: 139 bpm

Diet

Total Cals: 1815 calories

Protein: 221 grams

Carbs: 146 grams

Fat: 43 grams

Today is a long day since I have two classes and get home around 7ish. But thats okay, I get all of my printing done for tomorrow and Thursday. I just then have to finish pictures for Thursday and I’m all set.

I did my diet plan for the next couple of days. I need to get ahead on that since I know I will not wanting to do that tonight because after I work out and shower, I’m going to bed..which is at like 9:30pm HAHA! But thats okay, I don’t want to get sick or run down, especially since I’m around alot of people who are probably sick and didn’t stay home. FU**ERS! πŸ™‚

On a little side now, people think I’m NUTS for eating peppers straight up. I eat them like an apple. Haha. I must go through about 10/11 of them every two weeks.

I’m also not too sore today from yesterday..hmm maybe tonight I’ll see how I feel because I’ll probably fit in some arms on thursday which I planned out originally. I really want to work on getting some strength behind my pullups. I WANT TO DO ONE!!!

I should really rename this blog “Work in Progress” but I guess thats too clique. I’ll update later after I get home and get through P90x…haha GET THROUGH.

***So I did do P90x’s plyometrics..but I completely forgot to do Ab Ripper..oopsy.Okay my bad..but I got through the jump training was took a lot out of me and it was so hard to get my ass in gear, but I’m very glad I did. It is getting a little eaiser, but my legs get worn out fast, and they are a little sore this morning.

Wednesday – Off

I’m utterly and totally thrilled to have my day off. I’m so excited that I get to go home and sleep tonight because all my homework is done, I have nothing to do when I get home except make food for tomorrow and SLEEP. I refuse to get sick. I can feel my tiredness setting in right now and its killing me that I have to be here till 7 tonight. Ugh..I’m hoping my class will go by quickly and not drag….I’m about to pack up my studio and go grab a large coffee. I know I shouldn’t get one, but my eyes are starting to hurt from squinting because I’m tired.

Also, I am VERY hungry today. I have eaten about half my cals already and its not even 12pm…lol Just the past two days I have been very hungry and I’m hoping that 1600 cals is enough for a rest day…HOPING or else I might get a salad later just to fill the tummy with fiberzz. EXPAND FIBER! FILL ME UP!

Anyways, I’m a lunatic today. I’m very excited for lifting tomorrow!! So like always, I’ll update tomorrow.

Diet

Total Cals: 1,636 calories

Protein: 199 grams

Carbs: 125 grams

Fat: 38 grams

Thursday – Cardio/Abs/Arms

Just a couple things before I hit the gym tonight..

I am VERY hungry lately. And I’m not talking a “I want to munch on something” kind of hungry. I mean my stomach is yelling at me, EAT NOW, kind of hungry. So I do. My cals were slightly higher today because if it, probably rounds out to about 2,000 for the day. I think it is because my activity has picked up since I’m constantly lugging around a 50lb+ bag, going up and down flight of stairs, walking to the car, walking back and forth through the campus and just more active than the summer..I’m on the go a lot so I think that may be why, plus I am up at 5:00am every morning, which adds another meal to my day. I’m use to being up at 7am :X

Workout was alright, not too interesting. Besides the pull ups, it was a snore fest. Maybe because I’ve been up since 5am and I’m tired. But eh, tomorrow night will be a kick ass workout. I cannot wait!!!

Gazelle: 20 minutes

Weighted Dips 1 x 10, 25# x 5 x 6

DB Overhead Extensions: 25# x 1 x 10, 30# x 1 x 8, 35# x 1 x 8, 40# x 1 x 6

Overhead DB Extensions 50# x 1 x 8, 60# x 1 x 8, 70# x 1 x 8, 80# x 1 x 6

Close Grip BP 45# x 1 x 8, 55# x 4 x 6/6/7/8

Preacher Curl Machine 20# x 4 x 8, 30# x 1 x 6

DB Curls 15# x 3 x 6, 20# x 2 x 6

DB Hammer Cross Body Curls 15# x 1 x 8, 20# x 4 x 6 (each arm)

Assisted CG Pullup: 5 x 7/6/6/6/5

Assisted Pullup Machine 5 x 6/6/5/5/5

Cable Crunches 50# xΒ 2 x 12, Β 60# x 2 x 12

Weighted Decline Situps 10# x 4 x 20

CC Leg Ups 3 x 15


Total Time: 1:21:03 minutes

Total Cals: 535 cals

Avg HR: 115 bpm

Max HR: 135 bpm

Diet

Total Cals: 1754 calories

Protein: 214 grams

Carbs: 131 grams

Fat: 42 grams

Friday – Legs/Shoulders/Cardio

Leg Press

Wide Stance: 90# x 1 x 8, 180# x 1 x 8, 270# x 2 x 6, 320 x 1 x 4

Narrow Stance: 90# x 1 x 8, 180# x 1 x 8

Plate Squats: 25# x 1 x 8, 35# x 4 x 6, 45# x 3 x 6

DB Lunges: 20# x 1 x 8, 25# x 5 x 7

DB SLDLS: 30# x 1 x 7, 35# x 2 x 7, 40# x 3 x 6


DB Arnold Press 20# x 3 x 6, 25# x 3 x 6 (PR!)

CG Assisted Pullups 90# x 3 x 6, 105# x 2 x 5


Double Crunches 4 x 15

Leg Ups 4 x 15

Total Time: 1:19:20 minutes

Total Cals: 640 cals

Avg HR: 174 bpm

Max HR: 140 bpm

Diet

Total Cals:

Protein:

Carbs:

Fat:


Saturday – NADA

….IM SICK. AGAIN. WTF IS THIS??? So I woke up Saturday morning kinda blah. I had no energy but decided just to get up early and do some homework to get a jump start on next week. My plan was after taking photos at a farm, to go to the gym for some cardio, then work till 930.

I felt like shit leaving the farm. I was tired, cold, and just wanted to sleep….AKA HI RED FLAG! So I ended up coming home to rest, went to work, and started to get a runny nose…fml.

I was suppose to get out of work at 9:15, but because my manager didn’t know what she was doing, we got out at quarter of 10. I went home and went to bed.

This morning I woke up feeling worse. My nose is running nonstop, my eyes and ears are itchy, I’m sneezing nonstop and I’m really tired. I knew I was going to get sick, but I can’t believe so soon after I got sick in August. UGH.

Sunday – 3 mile run

I’m not entirely sure how I feel to do cardio today..

As of right now my caloire burn is 2,220 for the week. I do have work at 3-6:30. So I might sleep and take it easy until work, grab a hot coffee, do my pitiful 3 1/2 hours of work, then do plyometrics DVD. My legs aren’t too sore, better than the past two weeks have been.

So thats my plan, to get enough sleep in, vitamins, water, green tea, good meals, work, then do some Plyo! Hopefully I’ll finish just under 2800 cals for the week.

——————————–

Week 2

Total Time: 4:52:52 minutes

Total Cals: 2,220 calories

Overview: This week wasn’t the best. I’m hoping I can make up for it this week since I’ve had two days off now to rest up. I have to keep thinking that I have to make the best of each work out since this is only 90 days, not forever. I can do this!

——————————–

Days 16-23 (Week 3)

Monday – Chest/Back/Cardio

I felt really good today after taking those three days off last week…haha. Oops. Well anyways I sort of made up for it today. I went up in almost all exercises which is really exciting. I think the only ones I didn’t go up on is the WG Pulldown..and also the decline barbell press since I haven’t done that one before. I saw it under the smith machine so I decided just to do it.

Tomorrow is a bit of a long day but since i have all my homework done, I’m in pretty good shape to get a nice workout in tomorrow night. Nothing really to update, just that I’m feeling strong and I know I am gaining strength. I’m slowly feeling leaner, just a little bit. I see it mostly in my shoulders and back still, a little bit in my stomach too.

.25 mile run warm up @ 6.5 mph

CG Machine Assisted Pullup: 90# x 1 x 10, 90# x 5 x 7, 75# x 1 x 5

WG Pulldown: 60# x 2 x 10, 75# x 4 x 7

DB Rows: 25# x 1 x 8, 30# x 5 x 6

Hyperextensions: 1 x 10, 25# x 5 x 6,6,7,7,8

Incline DB Press: 25# x 1 x 8, 30# x 2 x 6, 35# x 1 x 3, 30# 1 x 3, 25# x 1 x 5

Flat Bench Barbell Press: 40# x 1 x 8, 50# x 4 x 6, 60# x 1 x 6

Decline Barbell Press: 40# x 1 x 6, 50# x 5 x 6

Pec Dec: 50# x 1 x 7, 60# x 5 x 6

Gazelle: 20 minute intervals

Total Time: 1:34:54 minutes

Total Cals: 804 calories

Avg HR: 127 bpm

Max HR: 160 bpm

Diet

Total Cals: 1812 calories

Protein: 219 grams

Carbs: 144 gramsa

Fat: 44 grams

Tuesday – Day off!

I think from now on, depending on how I feel, I will keep tuesday and wednesday as off days. Being at school for 12 hours, I’m mentally and physically exhausted. I also have to make food, shower, get ready for the wednesday all in about 2 1/2 hours before I have to get some sleep. So..If some days I can fit it in when I’m feeling good and have time on my hands, but for now, I think I’m going to keep it a 5 day workout schedule that I think will work out for the better.

I’m aiming pretty high on the days I have no classes: thursday nights – mondays. Especially with two days off in a row, I’m pretty pumped to get back into it tonight. (thursday night).

Wednesday – Off

Diet

Total Cals: 1643 calories

Protein: 199 grams

Carbs: 133 grams

Fat: 38 grams

Thursday – Cardio/Abs/Arms

Tonight I’m so excited to get back into weights! I also added 40 minutes of cardio on top of the weights since I missed Tuesday as cardio/Plyo. I’m aiming for a solid 45 minutes of lifting, and the rest cardio/abs. So about 1:30:00 for time, so about 500-600 cals I’m aiming for tonight.

If I make it about 3,000 cals burned by exercise for the next few weeks I’ll feel pretty good walking into the new phase of the diet plan. I’m going to miss my 50% protein though!! But thats okay, change is good!

However, for class I just got assigned to design a 16 page booklet, complete with text and my own images, along with a 30-60 second video..well at least I have almost two months to complete? Yeah, not so much…it goes rather quickly. But I still feel really good and I’m still feeling excited to be lifting a lot and getting it done.

I checked out my back last night, and I really love how its looking..I KNOW, I need to take photos! But I’ll have to ask a friend to do it since the position is awkward. I’m not lean enough, but they do pop out, even when after those two days of break.My arms are looking for shapely, the way arms should look, not one big line..my shoulders are coming out more, the caps more so, but hey that means I just have to go heavier.

I also wanted to write about how with the two days off a week thing, I think it will be better for my sanity, in all honesty. Although it is one less day to burn cals and such, I feel it will give me an edge of the rest of the week when I’m pushing out bigger caloric numbers.

My breakdown for the rest of the week, IDEALLY is this:

Monday – 800

Thursday – 600

Friday – 650

Saturday – 450

Sunday – 500

That equals about 3,000 cals for the week in caloric burn just in exercise. But this also means my cals are a steady 1800-1900 a day, except T-Ws which are about 1600-1700.

///////

Tonight I felt really good. I didn’t feel as strong as last week in Bis, but I did go up in my CG pullups so I’m pretty excited about that. I think I should have ate some protein beforehand instead of just carbies. Hmmm.

Well tomorrow is big workout, but also a long day of homework and errands. I also love leg days, they suck going through them, but I feel on top of the world walking out all bow legged πŸ™‚

Weighted Dips 1x 10,Β 25# x 4 x 6,

DB Overhead Extensions: 25# x 1 x 7, 30# x 1 x 6, 35# x 1 x 6, 40# x 1 x 6

Overhead DB Extensions: 60# x 1 x 6, 70# x 1 x 6, 80# x 1 x 8

V Bar Pushdown: 40# x 5 x 8

Close Grip BP: 55# x 5 x 7

Preacher Curl Machine: 20# x 3 x 8, 30# x 2 x 6

DB Curls: 15# x 3 x 6, 20# x 3 x 6

DB Hammer Cross Body Curls: 15# x 3 x 6, 20# x 3 x 6

Assisted CG Pullup: 75# x 4 x 5/6/6/7, 90# x 2 x 6

Gazelle – 27 minutes

Total Time: 1:32:35 minutes

Total Cals: 831 cals

Avg HR: 170 bpm

Max HR: 131 bpm

Diet

Total Cals: 1850 calories

Protein: 227 grams

Carbs: 144 grams

Fat: 43 grams

Friday – Legs/Shoulders/Cardio

Whew! This workout always wears me out..but I got three PRs in. I mean PRs of all time so I’m really kicking ass, literally. My ass does hurt, my glutes I mean. πŸ˜‰ I’m doing better on my calorie deficit. Although my hunger really doesn’t help. I eat as much as I can, but I don’t want to go above 2,000 cals. I just don’t think I need that much..but my tummy is telling me otherwise! ugh! Well, I guess I will see how I feel tomorrow when I’m doing just cardio. Maybe weights make me hungrier.

I bought some whey today. Elite Gourmet 5lber. I really needed whey, I was living off of Lean Dessert..which is fine i guess, but I really do better on Elite Gourmet, not so much Elite 12 anymore, it just doesn’t agree with my system.

I know I’m going to be sore tomorrow, but cardio early in the am just to get it over with. I have work tomorrow night so I need to fit in as much homework as humanly possible.

I also took a picture of my back which I’m very proud of. I will upload it under this workout.

Leg Press

Wide Stance: 140# x 1 x 10, 180# x 1 x 7, 230# x 1 x 6, 270 x 1 x 6, 320# x 1 x 6, 340# x 1 x 5 ~PR~

Narrow Stance: 140# x 1 x 10, 180# x 1 x 7, 320# x 1 x 6, 340# x 1 x 5 ~PR~

Plate Squats: 35# x 1 x 7, 45# x 5 x 6

DB Lunges: 30# x 6 x 6 ~PR~

DB SLDLS: 30# x 1 x 6, 35# x 1 x 6, 40# x 4 x 6

DB Arnold Press: 20# x 3 x 6, 25# x 3 x 6

CG Assisted Pullups: 95# x 4 x 7

Gazelle: 10 minutes

Total Time: 1:21:29 minutes

Total Cals: 731 calories

Avg HR: 132 bpm

Max HR: 170 bpm

Flexed, before workout



Saturday – Cardio

Cardio was cardio. I’m sore. A little less hungry today which is nice. I’ll add up my cals later, work in about an hour and I’m running late.

Total Time: 50:04 Β min

Total Cals: 552 calories

Avg HR: 149 bpm

Max HR: 167 bpm

Diet

Total Cals:

Protein:

Carbs:

Fat:

Sunday – 3 mile run

My legs are so sore! Ahh! DOMS are crazy. My time isn’t great because my legs were so tight and sore even after stretching, heat and rest. But despite it being chilly out and having zero motivation to get out there, I brought my dog as well to keep me company. I ran a little over 3 miles tonight at a nonstop pace. I only stopped once because my ankle was hurting me. The side walks are so bad around here. Anyways, my diet was solid, and now its time to rest up. Tomorrow is a long, busy day. I have some homework to finish, hit the bank, make food and work out schedule for the week, get a lifting session in, laundry, cleaning, and taking care of the horses. It makes me tired thinking of it.

Total Time: 37:34 minutes

Total Cals: 356 cals

Avg HR: 156 bpm

Max HR: 136 bmp


——————————–

Week 3

Total Time: 5:56:36 minutes

Total Cals: 3274 cals burned

Overview: This week was great besides taking two days off verses one. BUT this was the best week I’ve had in caloric burn! Wow! almost a pound worth, yay! I’m SO excited for this week! I feel like I’ve been in a great place for the past few weeks. I’m seeing results from my training, and that makes me so giddy. I can’t wait to switch up my meal plan and see where it takes me. Hopefully it only improves! At the end of the 4th week I will review the whole 4 weeks and count the exercise, days off, cheat meals, calories, times, PRs etc just to gauge them for the future.

——————————–


Days 24-31 (week 4)

Monday – Chest/Back/Cardio

Today felt pretty good. I’m still sore from Friday which sucked for my cardio portion of this workout. But thats okay. I went up on Incline CP, Smith Machine Bench Press, Hyperextensions, DB Rows,Β  and Pec Dec! Yay! I didn’t feel too strong doing the pullups but thats probably because I did them on Friday also. Thats okay. This was my last day working out for the next two days. I’m excited for my days off..it gets me pumped up for Thursday night lifting!

I really pushed myself to finish the 30 minutes of cardio, even though everything hurt and it was struggle to keep my heart rate 150-160s.

Today is a busy day for sure, I still have to finish homework, make food, volunteer for an hour, laundry, some cleaning..boy oh boy.

I also updated my “About Me” with a new pic. πŸ™‚

CG Machine Assisted Pullup: 75# x 6 x 6

WG Pulldown: 90# x 3 x 6

CG Seated Row: 75# x 6 x 6

DB Rows: 30# x 2 x 6, 35# x 4 x 6

Hyperextensions: BW x 1 x 10, 10# x 1 x 10, 25# x 2 x 6, 35# x 2 x 6

Incline DB Press: 25# x 1 x 8, 35# x 2 x 6/5, 30# x 2 x 5/6, Β 20# x 1 x 6

Flat Bench Smith Barbell Press: 50# x 1 x 8, 70# x 2 x 6, 60# x 3 x 6

Flat DB Fly: 15# x 6 x 7

Pec Dec: 50# x 1 x 6, 60# x 2 x 6, 70# x 3 x 6

Gazelle: 30 minute intervals

Total Time: 1:41:28 minutes

Total Cals: 821 calories

Avg HR: 165 bpm

Max HR: 126 bpm

Diet

Total Cals:

Protein:

Carbs:

Fat:

Tuesday – OFF!

Today I am super sore! My back is pretty tense, even my lats are yelling at me. I very rarely get this sore from a back workout, so I’m pretty satisfied. My dad was telling me yesterday he was sore from stacking wood all weekend, and it made me laugh because I love that feeling. Your muscles are fatigued, yelling at you, and more or less telling you to STOP MOVING. It is a constant reminder of how I always need to work hard and play harder. I’m still a little dizzy from looking at my back progression of a year. I wish I was a little leaner, but that is something I have to continue to work out, (haha get it???). I’m proud of my self that I haven’t missed a weight workout in a while! And I can feel and see it little by little. My shoulders are popping out more even in the morning when I’m still half asleep.

I also check myself out in the mirror no matter what time of day. I always look for little things that have gotten better..or worse. My legs feel heavier, but I still am lacking in the definition department. ARGH. I need to cut, seriously..but I can’t figure how to do it. I mean, I know how: cardio, calories in vs calories out. But when I cut calories my strength goes down and its depressing. So I need to find a balance. Thats why I do cardio after every weight session now, but no more than 30 minutes. I think 30 is pushing it..after weights I mean. I try to go 45-55 minutes of straight cardio twice a week, so all together thats 5 session of cardio: 3 25-30 minute sessions and two 45-55 minutes. I guess I need to practice more HIIT training like I was doing over the summer. I saw a lot more definition in my mid section then…hmmm. Bleacher runs again? Hill Sprints? πŸ™‚

Diet

Total Cals:

Protein:

Carbs:

Fat:

Wednesday –OFF!

Amazing rest day, diet was 100%, got a lot of homework done and most importantly got sleep!

Diet

Total Cals:

Protein:

Carbs:

Fat:

Thursday – Cardio/Abs/Arms

Thursday nights are possibly the best day of the week for me. I work hard for three, very long days and then I’m so excited about jumping back into weights that I forget Thursdays are my longest day (10 hours of classes), so I’m really pumped and ready to kick ass tonight in the weights side, and do a little bit of cardio. My goal this week is to make it an even 3300 cals burned through exercise. I LOVE IT.

Weighted Dips BW x 1 x 10, 25# x 5 x 6

DB Overhead Extensions: 25# x 1 x 6, 30# x 1 x 6, 35# x 1 x 7, 45# x 1 x 7, 40# x 1 x 6

V Bar Pushdown: 40# x 2 x 6, 50# x 4 x 6

Preacher Curl Machine: 20# x 1 x 6, 30# x 5 x 6

DB Curls: 15# x 1 x 6, 20# x 5 x 6

DB Hammer Cross Body Curls: 15# x 1 x 6, 20# x 5 x 6

Cable Curls: 40# x 2 x 6, 50# x 4 x 6

Assisted CG Pullup: 75# x 6 x 6

Gazelle: 30 minutes

Total Time: 1:36:35 minutes

Total Cals: 885 cals

Avg HR: 133 bpm

Max HR: 171 bpm

Diet

Total Cals:

Protein:

Carbs:

Fat:



Friday – Legs/Shoulders/Cardio

I don’t know what was with my leg press today. It could be I moved up too fast. I went from 270 to 340..hmm..thats probably it. Oh well! Everything else I beat my goals in besides the leg press. Yay! I burned a lot today, felt good though. 2400 cals for the week so far, crazy crazy. I just have so much energy! I love it. I’m hoping I can keep this going. Although, I did have a mini pay day yesterday..I love peanuts/peanut butter so..mom


Leg Press

Wide Stance: 90# x 1 x 6, 180# x 1 x 6, 230# x 1 x 6, 270# x 2 x 6, 340# x 1 x 3 (wtf???? UGHH)

Narrow Stance: 90# x 1 x 6, 180# x 1 x 6, 230# x 1 x 6, 270# x 2 x 6, 340# x 1 x 3

Plate Squats: 35# x 1 x 6, 45# x 6 x 6

DB Lunges: 35# x 4 x 6, 30# x 2 x 6

DB SLDLS: 35# x 2 x 6, 40# x 5 x 6

DB Arnold Press: 20# x 2 x 6, 25# x 5 x 6

Step Climber: 10 minutes

Total Time: 1:23:31 minutes

Total Cals: 765 calories

Avg HR: 133 bpm

Max HR: 168 bpm

Diet

Total Cals:

Protein:

Carbs:

Fat:

Saturday – Nada

I was researching other peoples workouts and found that I burn A LOT of cals a week just in exercise, mainly during lifting which is so strange. My average lifting is about 350-700 cals depending on the muscle groups work. Everyone one else was telling me they burn between 150-300 per hour session…haha what? So weird..but hey I feel fine. But I didn’t want to over do it, so I just kepts my diet in check. I need to figure out if this going to be doing damage to my gains, but so far it hasn’t? My strength has gone up and even my energy is awesome too.

This was mostly a rest day. Friday was a big day because I did so much. I not only did legs/shoulders but also walked quite a bit around Boston, probably about 4-5 miles, so I was very sore and tired on Sat. But my diet was fine, just higher in carbs than normal..listen to me, NORMAL.


Sunday – Mixed Cardio

Sunday was bit of a refeed day. I could tell my body had had enough so I felt that “hungry” feeling again. So I ate more oatmeal, wheat pasta, etc more so than Saturday. I’ll have to consider it a “cheat” meal..but I like it better than totally going all out and feeling like shit the next day. It wasn’t the best of days emotionally either so that could explain it.

1.5 mile run

10 minutes on bike

15 minutes on elliptical

15 minutes on gazelle

Total Time: 1:01:19 minutes

Total Cals: 571

Avg HR: 160 bpm

Max HR: 135 bpm


Week 4

Total Time: 5:42:53

Total Cals: 3042 cals burned

Overview: Not a bad week compared to last week. I’ve made some good PRs but also not so many good ones. But I am progressing. I think I might be taking my cals down by 100 for next phase. I’m not lose fat as much as I’d like to. Hmm. That means I must be eating too much! Darn..I love calories..hahaha. So next phase will have to be 1650-1700 for the day. Here are my measurements:

October 11th 2009

Bust: 34 inches

Waist: 27 inches

Hips: 35 inches

Right Thigh: 20.5 inches

Left Thigh: 21 inches

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One thought on “September 9th – October 11th

  1. Awesome posts man! It is totally ok that you took a week off. Keep up the great work and keep pushing play. Have you every considered being a Beachbody Coach? I love it, it is a great way to help people get in the best shape of their lives.
    Take Care!

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