W4D22

Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 10.23 miles
Total squats: 1600
Weight: 132.6
Goal: 115

Workout: Chest/Shoulders/Triceps - Push

Chest Press: 3x15 @ #4
Butterfly: 3x15@ #3
Military Press: 3x8 @ #1
Reverse Fly: 3x10 @ #2
Press Down: 3x12 @ #3
Kickback on low pulley: 3x6 @ #1 - nearly impossible to even move - need new exercise

I opted to sleep in this morning since I went to bed pretty late last night (too busy finishing my new scarf). I worked out this afternoon instead. Have to say that I'm not eager to give up any of my alone time in the afternoon, but it was nice to sleep in this morning. I have to use this option more often if I'm extra tired.

I asked Dave if he would switch running days with me. This way I have more activity points to burn on Saturday nights and on the nights that we usually eat a little heavier meals. I think this will work out good.

I weighed myself this morning and was pleasantly surprised at the weight given how poorly I ate while in Memphis. I also recognize that I had not had more than 1 glass of water each day that I was there - if that - including yesterday while I was home, so there may be some water retention going on. I'm not going to stress about it. If there was water retention then it will show up as a larger loss next week when I weigh in.

I need to get serious about drinking water over the weekend. I don't know what my problem is!

I also want to get serious about choosing healthy foods all the time not just when I'm dieting. I don't want to feel like I deserve to splurge on the worst item on the menu just because I'm out of my routine, at a friend's house, special ocassion, etc. I want to choose healthy all the time.

I did 100 squats the first night I was at Kim's house and thought about it each day that I was there, but just never felt like it. I did 300 this afternoon during my workout. I realized this morning that I should be at a minimum of 2200 today to be on target with my goal of doing 100/day. So I'm going to work hard to make that up this week and be at 2800 when I wake up on Monday morning. That means I have to do 1200 between now & Sunday night - thats only 200/day. I can do it!

W3D16

Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 10.23 miles
Total squats: 1200
Weight: 131.6
Goal: 115

Workout: Chest/Shoulders/Triceps - Push
Time: 48:00

Chest Press: 3x15 @ #4
Butterfly: 3x15 @ #3
Military Press: 3x8 @ #1
Reverse Fly: 3x15 @ #1
Press Down: 2x15 @ #2
BB Press: 3x15 @ 25lbs

I did 360 squats during my workout - 20 between each set.

Weighed myself this morning. Still at 131.6. Kind of discouraged by that. I stuck to my points last week and didn't go crazy over the weekend. And this week doesn't promise to be spectacular in terms of staying on plan (going to Kim's for 3 days).

W2D11

Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 3.0
Total Squats: 640

Workout: Back/Biceps/Body Weight

Did my squats last night before bed. Did 100 more this morning between exercises, then 100 more intense pulse squats in the shower. I should be catching up, hopefully. If I remember, I'll do another 100 before bed tonight. Dave thinks I'm obsessed with squats. Truthfully, I'm not, but I know that they are going to do wonders for toning.

I may have to rearrange my dinner menus according to the days that I run and the days that I lift. Yesterday I earned 4 activity points from running. If I run the full 45 minutes I'll earn 5 points. Dinner on the menu last night was TJ's tomato soup - 2 points per cup. Add 1/2 c. cottage cheese and I'm still only at a 4 point dinner. My running day dinners need to be bigger. I also felt hungrier throughout the day yesterday, likely because of the work I did that morning.

Today, I lifted for 30 minutes and earned only 1 activity point. But dinner tonight is supposed to be chicken sausage - a 5 point dinner. Not too bad, but I do need to reevaluate the schedule - it would simply make more sense to have the lower point dinners on the easier workout days.

I'm feeling better now that I'm back at things - eating & working out. Its good for me to be disciplined this way. My body feels better, my confidence is better and I'm enjoying it. I'm still tired at night, but I believe it has more to do with waking up at 5:30 every morning and not the intensity of the workouts. My body is not physically tired like it was in the fall. There is just no way I could have kept up that schedule and intensity.

Workout:
Back -
1) Lat Pull Down - 3x15 @ #4
2) Reverse Cybex row - 3x15 @ #4
Biceps -
1) Lying DB Hammer Curl - 12, 9, 8 @ 14lbs
2) 21's - 3 sets @ 16lbs
Body Weight -
Push ups with feet elevated - 12, 10, 10
Tricep Dips - 12, 10, 10
Squats - 100