Saturday, January 29, 2011

Official weigh-in UP .4 lbs. I knew this wasn't a great week, but still very frustrating. So close to the 10 pound milestone. Next week I'll probably blow right past it.

Friday, January 28, 2011

Yesterday was so tired first thing in the morning I actually slept until 9:00 AM (after going to bed at 10:00PM) - missed the gym and ended up working from home - bizarre.

And, today was another one of those days. Just felt mentally drained and tired. 'Snoozed' the alarm for almost an hour before getting out of bed and still was dragging by the time I got to the gym. I guess it was noticeable because a guy (who I had never talked to before) said "Too early in the morning huh?" As he walked past me.

Cable Rows: 6 reps x 140 lbs x 3 sets
Lat Pulldowns: 6 x 140 x 2
Barbell Row: 6 x 115 x 2
Dumbbell Shoulder Shrug: 10 x 80 x 3

100 Pushups - Testing: 10, yes I did 10 pushups in a row without stopping (I feel like such a wimp!)

Despite feeling like crap - went up in weight on all exercises. So it's obviously NOT muscle fatigue or lack of recovery - right?

So, a few things I'm going to try:

1)  take my Melatonin earlier in the evening.  When I drop it completely I have trouble falling and staying alseep, so I don't want to do that - yet.

2) if #1 doesn't help, I'll drop my dose down.

3) if that doesn't work... Stop taking it at all.

Alternatively I'm considering changing to another 'natural' sleepaid.  dunno, we'll see.  I've battled with sleep issues my whole life and would really like to have a more natural/normal sleep schedule.

Anywho - after that I went over to the treadmill for my run.  I was running late, but figured something was better then nothing so I did a quick 15 cardio with 5 minutes of a walking warm-up and 10 minutes of running - made it 1 mile.

Mentally I just feel BLAH still -

(men - if you're reading this, you can skip this part - it's 'girl stuff')

I know that much of this mental up and down crap right now is hormonal.  It's rather ironic that before switching (back) to paleo my periods were really erratic and I would go months without one.  1 week on paleo and I have my first period in MONTHS and now it's back, a month later like clockwork.  And with the period has come the hormonal erratic mentality that make me -- well pissed honestly.  This down in the dumps, then up in the clouds, then red with anger ping pong shit... I don't have time for it.  I seriously want to grab myself by the shoulders, shake myself and scream "GET OVER IT!!"

I know, I know, this too shall pass.  Next week I may even forget I ever felt this way.  Until then, will someone please slap me with a herring?

Feeling depressed and generally blah today. Days like these make me hate being a woman. Darn hormones! Whereas I normally go to the gym and feel powerful and strong. Today I just felt dumpy and fat. Looking forward to better days that's for sure.

Wednesday, January 26, 2011

It's kind of funny that things are pretty easy for me right now, and that doesn't seem to give me much to blog about.

Thanks to the few 'new' people who have dropped by and left me a comment - I really appreciate the support!

Workouts have been going well - though, now that I'm over my cold I seem to have hit the 'hormonal' time of the month.  Retaining water, tired and craving sweets - yay!  Good news is if I stay focused this can end up being a really strong week.

Friday the 'tireds' hit me hard, but I still managed to make it to the gym.  It took a lot mentally to start each set, but once I lifted it, it wasn't that hard so it's obvious that the exhaustion I was feeling was something other then physical.  Hit my chest workout, did some abs and then my '100 pushups' - looked like this:

Incline Barbell Bench Press:  6 reps x 115 lbs x 3 sets (hopefully this helps explain my shorthand Kim!)
Dumbbell Bench Press: 6 x 50 x 3
Chest Dip: 8 (with 155lbs of assist)
Hanging Leg Raise: 10, 10
Cable Kneeling Crunch: 10 x 110 x 2
100 Pushups - Week 2 day 2: 5, 3, 4, 4, 7

Finally got around to my last run of the week on Sunday - It was an amazing day. So I grabbed my running partner

Please Mom - Just five more minutes

(he was more enthusiastic then it looks)

and off we went!

I wasn't sure how this was going to go - 20 minutes of solid running. But hey, the weather was great, the dog was excited to be out on a run with me -- I figured I would go out and do my best. Only bummer out of the whole thing was that I somehow turned off my watch after the first 5 minutes and didn't figure it out until about 10 minutes later... but I still feel like I had a great run and the dog and I enjoyed the entire experience. Made it 1.91 miles in 25 mintes for a pace of 13:05 including a 5 minute walking warm-up... I take it!.

The best part was getting to dress like this while running!


Yes, it's January here too...

Monday - tired and frustrated because my arm strength sucks! but did a decent bi workout.

alternated Dumbbell Curl: 6 x 30 x 2
Barbell Curl: 5 x 60 x 2
EZ Curl Bar Curl: 6 x 55
20 Pull-ups: Week 2 Day 1: 1,2,1,1,10 w/155 assist

Then I hopped on the treadmill - I don't normally run two days in a row so I was a little unsure how it would go, but I figured 'what the heck'.  It was a 'back-off' day with only 5, 8, and 5 minute runs with 3 minute rest intervals.  Was actually pretty easy.

2 miles - 29 minutes

Yesterday was shoulders - still dealing with the blahs, but by then I had figured out the cause.  Once I had done that it was easy to take my focus on how tired and cranky I was feeling and force myself to think about hearts, flowers and .... well generally not make it worse by getting sucked into the PMS blackhole of blah thinking vicious cycle.

Dumbbell Press: 6 x 40 x 3
Side Lateral Raise: 6 x 25 x 2
Bent-over Raise: 6 x 22.5 x 2
100 Pushups: Week 2 Day 3: Total Pushups: 30 Sets: 5, 7, 5, 5, 8

Last night -- well the monthly bout of insomnia hit... stupid night to forget to take my bedtime sups, but it is what it is - when I'm laying there looking at the clock at 2:00AM it's the wrong time to go pop the sleepy time pills - lol  I was slow to get up but forced myself to the gym anyway.  I was glad I did.  While I was setting up my squats, I had an older gentleman (by older I mean older then me) come up and ask me about my Manta Ray

He was really nice (and in good shape) and we got into a conversation about weight lifting, knee rehab and other random stuff.  He ended up asking me if I was a powerlifter, because I was lifting so much weight.  He totally meant it as a compliment and I took it as one.

Barbell Squat: 6 reps x 215 lbs x 3 sets
Angled Leg Press: 6 x 630 x 2
Lying Hamstring Curl: 6 x 95 x 2
Stiff Leg Deadlift: 6 x 185 x 2

Then another guy complimented my strength right before telling me I should be using a weightlifting belt for my deadlifts. He didn't seem to understand that I didn't use a weight lifting belt because I'm working on whole body strength. I never do deadlifts to failure and focus on lifting with my glutes/hamstrings. I use my core to stabilize my back and thus avoid having to do things like planks or 'core workouts' (ick!). Seems to me that using a weight lifting belt kind of defeats the purpose... but, what do I know? I'm just a girl who picks things up and puts them down ;)

Oh yeah - also did
Twenty Pullups workout - Week 2 Day 2 - total reps 17 made up of sets: 3, 2, 1, 1, 10

That pretty much brings us up to date.  Food wise - I've been great.  Small cravings for sweets but nothing that can't be silenced with a little 85% dark chocolate.  Feeling strong and relatively happy considering the hormonal timeframe.  I'm smiling a lot more then I'm not.

Oh - should be publishing some progress photos soon too - I'm kind of excited to see if I can see the changes I'm feeling...

Saturday, January 22, 2011

After slipping last week and gaining 1.2 lbs this week I'm down 3 lbs for a total of 9.4. Although I'm happy for the loss I was really hoping to hit 10 lbs gone. Ah well.

Thursday, January 20, 2011

Alright, so things went a little sideways for me for a bit.  I got sick, didn't workout, didn't feel like eating and was pissed to see the scale bounce up and up and up.  I know it was just from the virus, but is still frustrating.  But, I eased back into this week and I'm seeing results again - yay!  Intelligent persistence pays off again (as my old weight loss coach used to say)

So, Monday I was still trying to recover from the cold, but I was sick of sitting around on my bum. figured I would hit the gym and just see how I did. Was also time for a new mix of exercises -- that always makes me feel weak.

Alternated Dumbbell Curl: 6 x 30, 5 x 30
Standing Barbell Curl: 4 x 60, 3 x 60
EZ-Curl Bar Curl: 6 x 55

Cable Kneeling Crunch: 10 x 100 x 2

Then I hopped on the treadmill and did my training run.

Took it easy because I've been sick. Only went 4.3 MPR on the running portions of my workout. Painfully slow, but I was able to easily finish each interval and didn't feel as if I had drained myself after the workout. Important to leave something in the tank to continue to fight the cold with.

went 1.9 miles in the 30 minute workout

Tuesday was back at it and feeling better -- oh so much better.
Actually had someone talk to me while I was working out - offered to spot me on the military press. That was nice, I appreciated it. There's also a gentleman who nods and says hello whenever he sees me. I appreciate that too - some days I feel like a pariah at the gym. Granted, I'm not there to socialize, hit on folks or be hit on. But sheeze say hello...I would, but people seriously avoid eye contact with me.

Barbell Military Press: 6 x 105, 6 x 115, 6 x 115
Side Lateral Raise: 6 x 25 x 2
Bent-Over Rear Deltoid Raise: 6 x 22.5 x 2
Seated Calf Raises: 6 x 145, 6 x 150, 6 x 150

100 Push-ups Workout - Week 2 Day 1: 4,6,4,4,5

Wednesday - was legs

I figured out that it's really nice to get my two least favorite workouts out of the way early in the week (bi's and shoulders)so that I'm left with legs, chest and back for the end. I'm feeling 80% recovered now so gave my legs all I got :D

Oh, and ended up workout next to this guy that I've seen in the gym a few times. If I judged by outward appearances alone, I would have guessed he was one of those, steroid using, sloppy lifters with more muscle then brain that drive me NUTS at the gym (hubby and I call them 'meat heads'). But, this guy has been working out with some 'less gifted' of his friends and the stuff he tells them (and demonstrates) is right on the money. Great form and super courteous weight lifter. Puts his weights away, cleans up his chalk, doesn't pose in front of the mirror between every set. Turns out he's a competitive power lifter -- not a 'meat head' at all! :D And impressively strong to boot! If I could ever get him to make eye contact - I would say 'hello' *sigh*

Barbell Squat: 6 x 215 x 3
Leg Press: 6 x 630
Lying Hamstring Curl: 6 x 95
Stiff Leg Deadlift: 6 x 185

Twenty Pullups - Week 1 Day 3 (yeah my days are all messed up from being sick): 1, 2, 1, 1, 1, 10 with 155 lbs of assist.

Almost talked myself out of my run. I just wasn't feeling motivated to do it. I think I get frustrated when I don't get better/make progress with every run. Why am I ok with lifting the same weight several weeks in a row, but not ok with giving my running time to come around? Maybe because it feels like I'm starting so far behind the curve. Dunno. But, I made myself get on the treddy and pound out my workout. And when I was done, I felt better for it. Still having to go frustratingly slow. Bumped the speed up to 4.5MPR for my first interval (8 minutes) and almost didn't make it to the end. Only went to 4.3 for the second 8 minute interval and still struggled to finish - bah! Bah I say! :D

total of 1.9 miles in 28 minutes this time...

I didn't want to get out of bed this morning. Talked myself into just driving to the gym and showering there, but once I got into the car and started driving I was ready to workout. Funny how 1/2 the job of working out is just overcoming inertia. As Newton says "An object that is at rest will stay at rest unless an unbalanced force acts upon it." well, my goal is to become an unbalance force! :D

Besides, today was a back workout, another of my favs.

Cable Row: 6 x 135 x 3
Barbell Row: 6 x 105 x 2
Lat Pulldown: 6 x 135 x 2
Dumbbell Shoulder Shrug: 10 x 80 x 3

I think I figured out today why I feel so isolated at the gym sometimes.  In years past I aways went to the gym with my hubby and having a workout partner was really nice...  But, then again, I really like my 'alone time' too. I've come to realize that one of the reasons I love working out so much is because it's one of the few times I can shut off my brain. I don't think about work or finances or the kids or anything. I can focus on my body and be entirely in the moment. Resistance training, it's like meditation for me.

Wednesday, January 19, 2011

So, Antonieta dropped by and wanted to know what exercises I was doing to eliminate tummy fat.

Antonieta, I'm sorry, you're not going to like this, but the loss at my midsection has nothing to do with exercise.  That hasn't changed since September.

What's changed?  my diet.  The change in my tummy is from going grain, legume and dairy free.  I know, I know the vegetation in you just shuddered, but that's the truth!

Friday, January 14, 2011

Well, this week hasn't been good, it hasn't been good at all. I started out not feeling well on Monday and it just kind of got worse from there. By Wednesday I was running a fever, and feeling queasy. Thursday was more of the same. Stuffy head, cough and upset stomach. All I wanted was comfort food! And, I ate it. The only good thing was, even though I ate sugar and chocolate and the like, I managed to stay away from the wheat. yay!

Today wasn't much better for the first 1/2 of the day. Still feeling like crap and still inhaling chocolate. But, but the end of the day I was feeling better and got a little excited about cooking something for dinner. My cupboard is a little bare right now since tomorrow is grochery day, but I managed to scrape together something from what I had hanging around. Curry turkey meatballs, with a warm mint yogurt sauce along side some spiced sweet potato pancakes. It was all so good!

I just know I 'm not looking forward to weighing in tomorrow. Oh well - not much I can do about it now.

Wednesday, January 12, 2011

Feeling a little better yesterday. Ate clean again, and I can tell the difference. Breakfast was some Natural JD Sausage again, with an egg. Lunch was left over Beef Stir, and dinner was a quick egg scramble with a side of marinated artichoke hearts.

Had some mixed nuts/fruits and some nut crunch things for a mid-afternoon snack, and some almonds and olives when I got home from work. Overall I think things are headed in the wrong direction. One thing's for sure - no more grain based alcohol for me!

Monday, January 10, 2011

Don't even ask me how I managed to GAIN 4 pounds in one day. I just know that yesterday was the first day of all of this that I actually ended the day feeling crappy about what I ate. I was craving salt like crazy. My theory is that the alcohol I drank on SAT (My friend and I almost finished a bottle of Gentleman Jack between the two of us) caused my body to release hormone cortisol - cortisol (and it's hormonal friends) can mess with your salt/water balance, and well... that's my story and I'm sticking to it!

We'll see tomorrow if today's weight was just a salt/water thing, or if maybe the 211 from the day before was an alcohol/dehydration thing. My guess, it's a little of both.

Anywho, Today's eats were much cleaner, much better balanced. I had some natural Jimmy Dean sausage and two scrambled eggs for breakfast, left over pork loin medallions with a whack of broccoli for lunch, and some very yummy stir fried beef for dinner. Snacks were a bag of cashews, some almonds and some almond stuffed olives.

Sunday, January 9, 2011

Had the standard scrambled eggs and sausage for breakfast, but after that, just pretty much grazed all day. Ate a LOT of salt though and still feel like I'm craving more :| Ah well, part of the process is learning to listen to my body. But, if I didn't have to weigh in for a comp tomorrow - I wouldn't step on the scale, cause I'm sure it's going to be BAD.

So - this is the difference from 12/26 to 1/9 - I've lost 7.6 lbs, but it all seems to be from my belly.   A place I'm happy to lose it from!

Yesterday was a strange day. Slept Really late - catching up from the week. Then went to the gym, did a heavy weight workout, came home to sausage, scrambled eggs and a pear prepared by my loving husband. After that settled, went for a run, then got invited out for drinks with the neighbor. Since I'm giving myself one 'carb up' meal per week (but gluten free) I went out and enjoyed an awesome bunless burger, some fresh fries and a few glasses of gentleman jack. Woke up this morning almost 2 lbs lighter - whoop! :D

Saturday, January 8, 2011

My day yesterday got a little screwed up because I overslept. Didn't get up until 6:30 :( so I didn't have time to hit the gym before work. (made up for it today though). Breakfast was three eggs and 2 slices of bacon. Makes everyone in the office jealous when I heat that up in the microwave! :D For lunch I had a can of chicken breast (Sometimes you have to go with 'fast food'), an avocado and a hard boiled egg, all piled together on a plate. It really is yummy and one of my favorite stash and dash lunches. Dinner was pork loin with peppers, mushrooms 'n onions. MMM MMM good!
Official weigh in 3.4 pounds down. 7.6 total

Friday, January 7, 2011

As my stress levels have gone up today, I've found myself fantasizing about French fries from Wendy's (which is right down the street)

I wonder why my body/mind reacts that way.

Thursday, January 6, 2011

Just a quick check in before bed, since I haven't had a chance to post in a day or two.

My goal to drink more water? eh - it's going ok - not great. But hey, how's that 'old' adage go? "Progress not Perfection"

My hands have recovered from the strap 'injury'. So that's a plus.

I've been killing my workouts. Yesterday was Back and I went to the SAC gym.  It was a little more crowded then the MIL gym where I normally workout on weekdays.  Still not as crowded as the OAK gym near my house though.

Lat Pull-Down: 6 x 140 x 3*
V Bar Pull-Down: 6 x 140 x 2*
Cable Row: 6 x 140 x 2*
One-Arm Row: 6 x 55

*Increase in Weight

Just absolutely crushing my previous PR's

Then I hopped on the treadmill and did my first day to 5K workout. I was really surprised that the run was easier then Monday. I wasn’t expecting that at all. Maybe this ‘training’ thing actually works? :D the really cool thing was that right at the start of my last 3 Min running interval, my headphones died. So, I didn’t really know when I was supposed to stop. My watch isn’t set up to show me the time for my lap (only total time) so I was kind of stuck. So – I just kept running. When I finally stopped I hit the lap button, and got the summary screen I was told I had managed to keep the 12Min Per Mile pace for 4 and a half minutes instead of the required 3. Guess I’m not as far gone as I thought!

I was back at the SAC gym today and was surprised that it was a little quieter then the day before.  I heard some of the others in the gym talking about how the crowd had died down already, and they were glad of it.  Although I like it better when the gym is quiet, it was a little sad to think that some people had given up on their goals already and it was only the 6th!

It was Chest day today, and I did my best to make the 'boys' nervous.

Incline Dumbbell Press: 6 x 45 x 3
Dumbbell Bench Press: 6 x 50 x 2
Decline Dumbbell Press: 6 x 45 x 2
Dumbbell Shoulder Shrugs: 10 x 80 x 2*

* Increase in weight

I know, for sure that I could go up in weight on the Incline and Decline Presses, but weirdly enough, I'm more nervous doing chest with dumbbells, without a spotter, then I am doing a barbell. So, fear is holding me back a little.  Probably because I majorly tweaked my shoulder/back doing dumbbell presses before, and even though it's been over 4 years, I can vividly remember how it felt when it happened! :|

A few funny things started my day off right today.  As I was going into the gym, a held the door for the gym that was coming up behind me.  He was just beside himself that I would do that and thanked me over and over.  He asked me "If a man does something like that, he's called a Gentleman, what do you can a woman?"

I just laughed, shrugged and said "Polite?"  He laughed too, and then later held the door for me in return.

So, I was already smiling when I hit the gym door.  Then, just as walking into the locker room a gym behind me said, "Wow, that's a really pretty bag you have there".

Now admittedly, it IS a really pretty bag.  Probably not what most people would expect someone to bring to the gym but it's really the perfect size and function.  But, it's not really something I would expect a guy to notice.  I thanked him and went on my way.

And the best?   I was really pleased to see the improvements already when I look in the mirror.  My tummy has gone down a lot and you can actually see when my stomach ends and my boobs begin.  Apparently I wasn't the only one who noticed because as I walked past two guys workout out I heard one say to the other,  "oooo yeah!  that's what I'm talkin' about" (Yes, I'm vain).

Girl is gettin' her groove back!

I'll be taking pictures again this weekend (for a a weight loss comp) and hopefully I'll be able to show a little progress....

P.S.  This turned out not to be such a quick update after all! hah
Cross another day off the calender. Breakfast was leftover Omelet muffins (with breakfast sausage and asparagus). Lunch was leftover fruited chicken from the other night with a whack of broccoli alongside. Dinner was chicken fajita salad. Grilled chicken on top of spinach and lettuce with some avocado on the side. YUM!
Another great 'food' day. Post workout was a banana and a hard boiled egg. Although, I've been thinking I'll cut the post workout fruit - just because I've noticed more cravings over the past few days. Breakfast was bacon and eggs, again. Can't go wrong with that staple. For lunch I had leftover chili. Dinner was Omelet muffins. I love these things! Grab a Meat, a veg (or several) chop it small, toss with eggs and pour into muffin tins and bake. I ate some for dinner and had leftovers for today's breakfast! Yummy! Everything's going according to plan and I'm feeling fantastic!

Tuesday, January 4, 2011

Paleo for my birthday!

Post workout was an orange and a hard boiled egg. Man, that feels good after a heavy leg workout. Breakfast was two eggs and some bacon - makes the rest of the office jealous when I cook that in the microwave. For lunch I had the leftover Mediterranean Chicken and veg from last night, with a few olives and a scoop (or three) of almond butter for a snack while I made chili. What I'm calling Nom Nom Chili :D

Got two thumbs up from my husband
I've been pleasantly surprised by the lack of people at the gym.  It was quiet again today when I arrived - much to my relief!  I don't know if it's just this gym and where it's located or the fact that I get there so early in the morning?  I just know that I hope it stays this way!

Today was leg day, and as we've already established, I LOVE leg day.

Barbell Squat: 6 x 215 x 4*
Stiff Leg Deadlift: 6 x 175 x 3
Leg Press: 6 x 540, 6 x 630*
Seated Calf Raises: 6 x 145 x 3
*Increase in weight

I decided to really push on the squats.  I have a goal of being able to squat 2 45lb plates on a side - I'm close, oh so close!  Although, I did hit the milestone today of being able to squat my own body weight! hooray!

The Leg Press was busy when I finished with squats so I did Deadlifts next.  I decided to use my Weight Lifting Hooks because they let me relax my upper body and really focus on the hams and glutes while doing these.  Unfortunately, I didn't get the fit just right and ended up breaking a bunch of little capillaries in the back of my hand.  So, now I have this kind of weird redness/bruising.

Doesn't Hurt

 BUT - it did make the Deadlifts easier, and I think I can go up in weight next time.

Then it was over to the Leg Press.  I knew I wanted to go up from the 610 I did last week.  I figured I'd push myself and do 630 (makes it easy when loading plates when it's increments of 90) So, I start stacking plates on, get on the chair and PUUUUUUSSSSSHHHHed.  Oh! that was easy!  I was finished with my set before I realized that I had left off one plate and had only put on 540lbs.  DUH!  So, I put another plate on and did my second set.  And, I was right to go 630 - I'll wait 'til I've done two sets at that weight next week to decide if I should go up again, but my gut is saying yes right now.  (PS:  It's fun to be back at a Leg Press weight that makes the guys stop and count the 45's)

Then, I did a quick three sets of Seated Calf Raises, and I was done.

I was hoping to get a short spin in on the upright bikes at the gym, but I had an early meeting and had to go.  I'll probably set the up the trainer tonight instead.  We'll see.

Monday, January 3, 2011

Another day in the books, and I'm feeling great. I had a Orange and a hard boiled egg post workout, and then two more eggs and 2 slices of bacon for breakfast. For lunch I had some fresh zucchini and carrots with a chicken I had baked with apples, cranberries, and walnuts. So, so good!

I snacked on a hard boiled later in the afternoon and then some olives stuffed with almonds. For dinner I seared some chicken, and then smothered it with tomatoes, olives and capers before sticking it in the oven and letting it bake. We steamed some veggies and were set!

A few cravings later in the evening, but I said "No Way" and went on my way.
I forgot to mention...

Last week the focus was on cleaning up the diet.  I did that, and I'm quite happy with the results.

This week, I want to continue to eat clean, but I want to focus on my 'liquid intake'.  I'm very addicted to diet Pepsi.

19/365  mmmm... Pepsi

I, like many others, don't think the artificial sweeteners are good for me.  But, it's been very very hard for me to get rid of this addiction.  There's the 1-2 punch of the sweetness of the artificial sweeteners, and the lovely dose of caffeine.  So this week, I'm switching to tea as much as posible, and I'm going to be drinking at least one of these a day.

At my office, every day is hump day

I know 'drink less diet pepsi' isn't a good goal as far as 'SMART' goals go.  But I thought I would try a little positive goal setting (Drink 1 cup of black tea - drink one bottle of water) with the hope that it will have the effect of lowering my soda intake.

Here's to floating away! :D
Well, the weekend went great.  Other then the 'binge' on New Year's eve, I was 100% on plan.  I got lots of sleep, and enjoyed my days off - recovering.

Today, I was up early and back at the gym!  I did my shoulder and tri workout and tried pushing myself just a little harder.  It worked in some place, not in others.

Dumbbell Front Raises:  6 x 20 x 3*
Seated Dumbbell Press:  6 x 40 x 3
Side Lateral Raise:  6 x 25 x 2
Triceps Pushdown:  6 x 70 x 2*
Lying Triceps Extensions:  6 x 55 x 2*
Overhead Tri Extensions:  5 x 60

*Increase in weight

Then I grabbed an exercise mat and started my '100 pushups' program.  Given that I can only really do about 5 pushups right now - doing 100 by the end of the year seems a long shot, but I'm willing to do the work.

Once I had done week 1 day 1 of that program, I headed over to the treadmill to do my podrunner intervals program.  Once I got into it, I remembered why this program bothered me in the past.  This is week three and we went from a running interval of 90 seconds, to a running interval of 3 minutes!  For a slow struggling runner like me, it was a big leap.  But, I'm happy to report that I did the whole thing, and at the 1.5% incline that I've been using.  5 MPR on the runs 3.5 MPR on the rests.

5-minute warmup @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
3 minutes @ 130 BPM
90 seconds @ 140 BPM
90 seconds @ 130 BPM
3 minutes @ 140 BPM
4-min. 10-sec. cooldown @ 130 BPM

Once I was done with that, I hit the showers and had my post-workout snack, an orange and a hard boiled egg.  It was EXCELLENT! :D

And, if you'll allow me a TMI moment...

After months of not having one, one week on the paleo diet and I get my period.  *sigh*.  For someone like me, who doesn't want to BE fertile,  I have to say, so far, it's the only negative.  heh

I hope everyone is enjoying the new year!  Out for now...

PS:  The gym wasn't as crowded as I was afraid it was going to be! Let's see what the next few days bring...

Saturday, January 1, 2011

I was stuffed from overeating at the New Year's Party last night, so I didn't eat much before dinner - a few pieces of bacon, and a few slices of turkey and that was it. I was ready for dinner when it came time.

Chicken baked with apples, cranberries, and walnuts. along with fresh Brussels Sprouts and bacon sauteed in butter.

Nom Nom nom
Oh my!  Had a great New Year's eve at a friend's house.  Ate a lot, drank some.  I tried to minimize the blood sugar impact, but have to admit to diving into the fudge.  I complete avoided all the crackers and the homemade bread, so, while I did have some sugar, I didn't have any grains.  And I had a ball.  I feel like progress was made.

Today I focus on keep up the momentum that I started last week.  It's going to be a great 2011!  Happy New Year everyone!