Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 41 -
Workout: LBWO
Had a good workout. Hit 10 on quads, hamstrings, and calves (on the second set of 12 of the first exercise). Feeling good about my workouts, although still wondering if my form on the deadlifts is proper. My lower back is feeling it and I'm thinking it shouldn't be - I should look around the web to find out if they are supposed to be working the lower back muscles in addition to hamstrings or if that means I'm doing it wrong.
I had a couple of TJ's oatmeal chocolate chip cookies yesterday. They are the size of a quarter so I'm not too upset, but still mad at myself in a way. I also had some popcorn with the girls while we watched a movie. After they went to bed I put in my movie and I had planned to have my own bag of popcorn with my movie, but I decided that what I had eaten with the girls was good enough and opted to have a protein bar and some water instead. I also had a beer, which I wasn't too worried about until I stepped on the scale this morning - I was up 2 pounds from last week (I was the same on Wed as I was last week). So I'm thinking that I just can't allow myself to Okay a beer every once in a while... besides I've been reading that alcohol slows down the fat burning process and your body doesn't recover from it for a day or two afterward. I'm not sure if that means only if you get loaded or if you just have one...
Saturday, June 9, 2007
Friday, June 8, 2007
Day 40
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 40 -
Workout: HIIT - 5.24miles in 20:00
Sometimes I feel like maintaining 85 rpms for one minute is like a 10 - and I have to do it 4 times with each HIIT workout. This workout does kick my butts most mornings and I'm so glad its only 20 minutes! I got up to 100 rpms for my 10 minute, but maintained closer to 108 for most of the minute.
My arm still hurts, although I "met" a physical therapist on the tracker site and she gave me some physical therapy ideas to treat it. Stretching, ice, advil or aleve, massage, and no over-gripping. It did seem better last night, although I forgot to ice it. I will have to do better at including all of these things throughout the day. I want it to get better and I don't want to further aggravate it. She also said to back down on the weights and to be careful with what exercises I'm doing. I did stop some exercises yesterday due to pain. I emailed her my list of UB exercises and she gave me some good alternatives. How nice is that? I thought it was awesome! I am really enjoying that website.
One more day of working out and then my body gets to rest. I can feel that I need it pretty badly. My whole body feels incredibly tired by dinner time - not me, not my brain - my body is physically tired and needs a break. I think that is a good sign:)
Ending Date: July 20, 2007
Day 40 -
Workout: HIIT - 5.24miles in 20:00
Sometimes I feel like maintaining 85 rpms for one minute is like a 10 - and I have to do it 4 times with each HIIT workout. This workout does kick my butts most mornings and I'm so glad its only 20 minutes! I got up to 100 rpms for my 10 minute, but maintained closer to 108 for most of the minute.
My arm still hurts, although I "met" a physical therapist on the tracker site and she gave me some physical therapy ideas to treat it. Stretching, ice, advil or aleve, massage, and no over-gripping. It did seem better last night, although I forgot to ice it. I will have to do better at including all of these things throughout the day. I want it to get better and I don't want to further aggravate it. She also said to back down on the weights and to be careful with what exercises I'm doing. I did stop some exercises yesterday due to pain. I emailed her my list of UB exercises and she gave me some good alternatives. How nice is that? I thought it was awesome! I am really enjoying that website.
One more day of working out and then my body gets to rest. I can feel that I need it pretty badly. My whole body feels incredibly tired by dinner time - not me, not my brain - my body is physically tired and needs a break. I think that is a good sign:)
Thursday, June 7, 2007
Day 39
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 39 -
Workout: UBWO
My workout was so-so this morning. I think I have tennis elbow and it limits some of the kinds of exercises I can do - seemed like it limited my second exercise (my 10) mostly. So I didn't do a complete second exercise for shoulders or back. I also changed my second exercise for biceps (because I think thats what caused it to begin with - inner bicep curls) and I didn't have nearly enough weight for what I was doing and didn't reach a 10 on that. I did hit a 10 on chest and triceps, though.
My LBWO on Tuesday was so tough that I'm feeling it more now than I did yesterday. My hamstrings are sore and tight and my lower back is sore. My body is just all around tired and exhausted, especially at the end of the night.
I successfully got through the first pool party of the summer without cheating. We had Trader Joes Chili Lime Chicken burgers, whole wheat buns and cucumber tomato salad. It was easy and good enough that I will probably bring that every week. I did not have a beer, which I really wanted, but I need to stay clean and not give in during the week and think "One will be fine" because pretty soon it turns into more.
Food does not control me.
Ending Date: July 20, 2007
Day 39 -
Workout: UBWO
My workout was so-so this morning. I think I have tennis elbow and it limits some of the kinds of exercises I can do - seemed like it limited my second exercise (my 10) mostly. So I didn't do a complete second exercise for shoulders or back. I also changed my second exercise for biceps (because I think thats what caused it to begin with - inner bicep curls) and I didn't have nearly enough weight for what I was doing and didn't reach a 10 on that. I did hit a 10 on chest and triceps, though.
My LBWO on Tuesday was so tough that I'm feeling it more now than I did yesterday. My hamstrings are sore and tight and my lower back is sore. My body is just all around tired and exhausted, especially at the end of the night.
I successfully got through the first pool party of the summer without cheating. We had Trader Joes Chili Lime Chicken burgers, whole wheat buns and cucumber tomato salad. It was easy and good enough that I will probably bring that every week. I did not have a beer, which I really wanted, but I need to stay clean and not give in during the week and think "One will be fine" because pretty soon it turns into more.
Food does not control me.
Wednesday, June 6, 2007
Day 38
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 38 -
Workout: HIIT - 5.11miles in 20:00
Well, obviously by the distance i rode, my legs are tired. My hamstrings hurt! None of my other muscles hurt, but my body is tired and I could tell when I first got on - it was hard to maintain even the lowest rpms in my cycle. But I pushed it and got there. I was up to 108 rpms on my 10 minute... tired - last time it was 112 rpms that minute. It was still definitely an interval workout and was absolute a 10 for that last minute.
My right arm is hurting. Michelle thinks I might have tendonitis in my right elbow. The pain is not muscle pain, but feels like structural pain - bone or tendons/ligaments. It is on the front side of my elbow closer to my lower arm muscle. It hurts to pick up my coffee or to even open the door at times. I'm not digging this - I'm a little worried about my UBWO tomorrow and if I'm going to be able to do it and if I should do it. I don't want to take a break at all if I don't have to. I'm going to go take some tylenol and see if that helps at all.
Ending Date: July 20, 2007
Day 38 -
Workout: HIIT - 5.11miles in 20:00
Well, obviously by the distance i rode, my legs are tired. My hamstrings hurt! None of my other muscles hurt, but my body is tired and I could tell when I first got on - it was hard to maintain even the lowest rpms in my cycle. But I pushed it and got there. I was up to 108 rpms on my 10 minute... tired - last time it was 112 rpms that minute. It was still definitely an interval workout and was absolute a 10 for that last minute.
My right arm is hurting. Michelle thinks I might have tendonitis in my right elbow. The pain is not muscle pain, but feels like structural pain - bone or tendons/ligaments. It is on the front side of my elbow closer to my lower arm muscle. It hurts to pick up my coffee or to even open the door at times. I'm not digging this - I'm a little worried about my UBWO tomorrow and if I'm going to be able to do it and if I should do it. I don't want to take a break at all if I don't have to. I'm going to go take some tylenol and see if that helps at all.
Tuesday, June 5, 2007
Day 37
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 37 -
Workout: LBWO
Made some form changes in my lower body workout and I could feel a difference.
* I bent forward at the waist for my squats because I had read that doing so would engage the glutes more than keeping the torso straight. I didn't feel it so much in my glutes, but I definitely felt a difference in my quads and hit a 10 on my lifts in only 12 reps (I had been doing 20 reps to get to a 10).
* I paid very careful attention to my form while doing my romanian deadlifts. Kept my torso straight, bent at the waist, pushed my bum out toward the wall. I could feel a difference in that - they were much more difficult than they were for my last lbwo. Hit a 10 on my hamstring curls after that.
* Based on advice from the tracker site, I took my shoes off to do my calf work. What a HUGE difference that made. All around - for both exercises I noticed a difference. I don't think that I hit a 10 for calves, but it was definitely closer than it has ever been. I will increase my weights the next time and see what happens. This is a huge improvement for me!
Ate clean yesterday and was glad to be back to it. I went to Walmart and bought as many bars as I had coupons left. Our coupons are now gone and I have a cupboard stocked (28 bars). I'm going to try making my own protein bars after these are gone. There are a lot of recipes on the board and I'm suspecting that it will probably be cheaper to do that than to continue buying the bars - especially if I don't have the B1G1F coupons. I hope they taste good:)
Ending Date: July 20, 2007
Day 37 -
Workout: LBWO
Made some form changes in my lower body workout and I could feel a difference.
* I bent forward at the waist for my squats because I had read that doing so would engage the glutes more than keeping the torso straight. I didn't feel it so much in my glutes, but I definitely felt a difference in my quads and hit a 10 on my lifts in only 12 reps (I had been doing 20 reps to get to a 10).
* I paid very careful attention to my form while doing my romanian deadlifts. Kept my torso straight, bent at the waist, pushed my bum out toward the wall. I could feel a difference in that - they were much more difficult than they were for my last lbwo. Hit a 10 on my hamstring curls after that.
* Based on advice from the tracker site, I took my shoes off to do my calf work. What a HUGE difference that made. All around - for both exercises I noticed a difference. I don't think that I hit a 10 for calves, but it was definitely closer than it has ever been. I will increase my weights the next time and see what happens. This is a huge improvement for me!
Ate clean yesterday and was glad to be back to it. I went to Walmart and bought as many bars as I had coupons left. Our coupons are now gone and I have a cupboard stocked (28 bars). I'm going to try making my own protein bars after these are gone. There are a lot of recipes on the board and I'm suspecting that it will probably be cheaper to do that than to continue buying the bars - especially if I don't have the B1G1F coupons. I hope they taste good:)
Monday, June 4, 2007
Day 36
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 36 -
Workout: HIIT - 5.24 miles in 20:00
Just got done working out... I'm sweating like mad and my legs and bum are burning. Good signs of a good workout:) My distance was good, I was on top of my rpms (70, 75, 80, 85... 110) and it felt good.
I weighed myself and measured on Saturday morning after my UBWO. I have lost .8 lbs in 5 weeks. I'm happy with that because my measurements show losses in inches - great losses, like I'm super impressed losses. Here are my measurements so far (the first number is the beginning number, the second number is the measurement from end of week 5, the third number is the difference.)
Weight: 135.4 134.6 -.8
Neck: 13.5 12.0 -1.5
Shoulders: 42.5 41.5 -1.0
Chest: 35.0 33.0 -2.00
Waist: 30.5 28.75 -1.75
Abdomen: 33.5 32.50 -1.00
Hips: 37.5 36.75 -.75
Thigh: 25.5 24.25 -1.25
Knee: 16.0 14.75 -1.25
Calf: 15.0 14.75 -.25
Ankle: 8.75 8.25 -.50
Arm: 12.5 12.25 -.25
Forearm: 10.5 9.75 -.75
Wrist: 6.0 6.00 00
Body Fat % 33.27 31.14 -2.13
I'm really impressed by these numbers. I'm sure that some of it is due to measurer error, however, I don't think that measurer error can be that far off in some of them - he couldn't be 1.75 inches off, so there was definitely a loss there.
We took our week 5 photos and I see slight differences - very slight, but they are there. I posted them on the tracker website and mentioned it to the team that I joined and they said they could see differences. I'm very happy so far. I think this is what I needed to get that boost to go on positively:) I was having a slight freak out for a while there...
Regardless of the changes in size and weight, I am beyond happy with the difference in eating. We are eating healthier than ever before. We have good guidelines for what are good choices in eating and we are both having better, more balanced meals throughout the day. I feel good about our decision to do this and I feel better about doing it long term. I'm not going to get the rock hard hot body that I'd love to have in just 12 weeks - I'm not that disciplined - but I will see some changes and by my 32nd birthday I will be different person - inside and out.
Ending Date: July 20, 2007
Day 36 -
Workout: HIIT - 5.24 miles in 20:00
Just got done working out... I'm sweating like mad and my legs and bum are burning. Good signs of a good workout:) My distance was good, I was on top of my rpms (70, 75, 80, 85... 110) and it felt good.
I weighed myself and measured on Saturday morning after my UBWO. I have lost .8 lbs in 5 weeks. I'm happy with that because my measurements show losses in inches - great losses, like I'm super impressed losses. Here are my measurements so far (the first number is the beginning number, the second number is the measurement from end of week 5, the third number is the difference.)
Weight: 135.4 134.6 -.8
Neck: 13.5 12.0 -1.5
Shoulders: 42.5 41.5 -1.0
Chest: 35.0 33.0 -2.00
Waist: 30.5 28.75 -1.75
Abdomen: 33.5 32.50 -1.00
Hips: 37.5 36.75 -.75
Thigh: 25.5 24.25 -1.25
Knee: 16.0 14.75 -1.25
Calf: 15.0 14.75 -.25
Ankle: 8.75 8.25 -.50
Arm: 12.5 12.25 -.25
Forearm: 10.5 9.75 -.75
Wrist: 6.0 6.00 00
Body Fat % 33.27 31.14 -2.13
I'm really impressed by these numbers. I'm sure that some of it is due to measurer error, however, I don't think that measurer error can be that far off in some of them - he couldn't be 1.75 inches off, so there was definitely a loss there.
We took our week 5 photos and I see slight differences - very slight, but they are there. I posted them on the tracker website and mentioned it to the team that I joined and they said they could see differences. I'm very happy so far. I think this is what I needed to get that boost to go on positively:) I was having a slight freak out for a while there...
Regardless of the changes in size and weight, I am beyond happy with the difference in eating. We are eating healthier than ever before. We have good guidelines for what are good choices in eating and we are both having better, more balanced meals throughout the day. I feel good about our decision to do this and I feel better about doing it long term. I'm not going to get the rock hard hot body that I'd love to have in just 12 weeks - I'm not that disciplined - but I will see some changes and by my 32nd birthday I will be different person - inside and out.
Friday, June 1, 2007
Day 33
Beginning Date: April 30, 2007
Ending Date: July 20, 2007
Day 33 -
Workout: HIIT - 5.15miles in 20:00
My legs were tired from my LBWO yesterday and you can tell by the decreased distance in my workout this morning. My rpms were 70, 75, 80, 85 and then 98 for my 10 minute. It was a decent workout, but I don't think it was a great workout and I wouldn't say that I hit a 10 at the end, unfortunately. I didn't quite realize this WHILE I was working out so I didn't kick it up a notch at the time. Now I wish I would have, but cannot go back.
I was pretty hungry last night. I don't know if I had too small of a dinner (ranch chicken salad from the efl book) or what, but I was starving. Maybe it was because I had my shake at my scheduled time of 4:00 instead of at 5:00 when it always seems to land on other days. I think I'm going to go back to the 5:00 shake as it just seems to feel a little better all the way around that way.
I cheated a little yesterday and I'm admitting it. I had an oreo cookie in the evening because I wanted one. I also had some rice krispies before my dinner (which is another reason why I wondering how I could have been hungry). This is very unusual for me - to cheat at all and especially to that extent. I have to say, though, I'm proud of myself for not going all or nothing and just giving up the entire day.
Ending Date: July 20, 2007
Day 33 -
Workout: HIIT - 5.15miles in 20:00
My legs were tired from my LBWO yesterday and you can tell by the decreased distance in my workout this morning. My rpms were 70, 75, 80, 85 and then 98 for my 10 minute. It was a decent workout, but I don't think it was a great workout and I wouldn't say that I hit a 10 at the end, unfortunately. I didn't quite realize this WHILE I was working out so I didn't kick it up a notch at the time. Now I wish I would have, but cannot go back.
I was pretty hungry last night. I don't know if I had too small of a dinner (ranch chicken salad from the efl book) or what, but I was starving. Maybe it was because I had my shake at my scheduled time of 4:00 instead of at 5:00 when it always seems to land on other days. I think I'm going to go back to the 5:00 shake as it just seems to feel a little better all the way around that way.
I cheated a little yesterday and I'm admitting it. I had an oreo cookie in the evening because I wanted one. I also had some rice krispies before my dinner (which is another reason why I wondering how I could have been hungry). This is very unusual for me - to cheat at all and especially to that extent. I have to say, though, I'm proud of myself for not going all or nothing and just giving up the entire day.
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