January 31st, 2010

AM Cardio - Spinning class 45 minutes


PM Lifting
Chest and Biceps
DB flat press 3x6-8 35lbs
DB incline press 3x8-10 30lbs
Db inc fly 3x10-12 15lbs
Preacher curl 3x5-6   7 1/2 each side of the bar
DB hammer curl 15lbs 3x8-10
stretching 5 minutes

I was really excited about this workout, because it is the first of the next cycle on the lifting program for me....prescribed by THE GREAT Joe Franco
I love db flys!!  those are one of my favorite exercises ever.  Also, something really fun happened after my workout. As I was walking out I notice there are balloons everywhere...I asked the manager "hey can I have some ballons?"  he rips them off the wall and hands them to me!!  how cool!!!  I now have 3 balloons in my apartment all for me, in celebration of me from the gym yeayyyy!

January 30th, 2010

rest day.
took pole dancing class.  it was AMAZING as usual :)

12 weeks out UPDATE

12 weeks out

Weight: 137lbs (dropped 1 1/2 lbs from last week)
Waist: 27 1/2 lbs (dropped 1 1/2 inches from last week)
Hips 38 1/2 inches (stayed same)

January 29th, 2010

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Back and Hamstrings in PM....ok I'm gonna get alot of comments about the color I know I know...hahha UH lat pulldown 3x6-6 80lbs DB 1 arm row 3x8-10 each 30lbs (was supposed to do a t bar row, but I felt like doing this instead) DB deadlifts 3x8-10 40lbs Vbar cable rows 3-10 50lbs Seated leg curl 4xfailure 35lbs HIIT cardio in AM 5 minutes warm up 15 minutes of  15 intervals 15 sec high intensity, 45 sec mod. 10 minutes mod. cool down. stretching I felt like I had a pretty productive workout today. My favorite frame was doing the seated leg curls...I have been doing single leg curls for a few weeks, and today decided to do them seated and I had a better focus and appreciation for them today. On another note, I went to bliss spa tonight to get some waxing done (I'm not getting in trouble from Joe and discussing this on my journal lol).  I love going to bliss spa....it's like disneyworld for me.  I spend about an hour and a half there everytime I go.  After the waxing, I go in the steam room for about 20 minutes, then go into their amazing showers  and use all their lotions and ahhh it is really just BLISS!  If anyone ever wants to get me a gift .....this is the place! bliss49 in manhattan - they have giftcards

January 28th, 2010

Cardio: 35 minutes moderate intensity
arc trainer L7/8 incline, L28 resistance.
abs 5 minutes
stretching

plain color today :)

January 27th, 2010

Chest and Biceps
Inc bb press 3x6-8 75lbs
Inc db press 3x6-8 35lbs
Flat db fly 3x10-12 15lbs
Inc db curl 4x5-6 20lbs
Cable curl 3x10-12 40lbs

Stretching 5 minutes

I am starting to get up to 100% from being sick last weekend....I've been taking care of myself enough that it hasn't been bad, but I'm just starting to get better.  I had alot of trouble falling asleep last night, had alot on my mind so I plan on going to bed earlier tonight.  So nice to not do cardio today. 

January 26th, 2010

Cardio only today.
35 minutes moderate intensity
treadmill incline walk L11.5 incline L3.4-3.6 speed
Abs-5 minutes

My favorite frame of the workout today is that the music videos rocked AGAIN!!  the favorite of mine today was "Dollhouse".  I can't remember the singer's name but the lyrics are like this: "I ain't a doll, and this ain't a dollhouse"....it's awesome.  ahhh it's the simple things that make me happy.

January 25th, 2010

Legs:
Leg press 4x6-8 250,270,270,270lbs
BB lunges 3x12 each 45lbs
Squats (on smith machine) 3x12 45lbs each side
Sissy squats 3x15-20 10lbs
Calf raises 5x15 95lbs

Cardio 35 minutes moderate intensity arc trainer.

Favorite frame of the workout was the sissy squats.  I mean they're painful especially towards the end, but I think they're a fun exercise and I feel them everywhere!   I also was so jammin on the music videos that were playing on the cardio theatre during my cardio.  Here were my favorite videos:
Rod Stewart "having a party" (wow I was sooo dancing to this on the machine lol)
Andy Macdonald  "run"....ahhhhh this song was so powerful I loved it.
Celine Dion...some song I can't remember the name of but it was about taking chances....maybe that's the song "taking chances" - ahhh soooo freakin powerful.

January 24th, 2010

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Lifting in AM Shoulders and Triceps: DB laterals 3x6-8 12.5lbs BB shrugs 3x8-10 125lbs DB shoulder press on inc. 25lbs 3x8-10 Asst dips 4x 12p (10,10,9,9) Rope pressdowns 3x10-12 40lbs I broke up the workout, and did a spinning class in the early afternoon today. Cardio - spinning class 45 minutes I was feeling a little bit sick last night and also this morning.  I had some medicine from when I was sick last year, and I took that.  I feel so much better now. yeayy!    Weight - 138.5lbs

January 23rd, 2010

13 weeks out updates:

Weight: 139.5lbs (gained .5lbs from last week)
Waist: 29 inches (maintained from last week)
Hips: 38 1/2 inches (dropped 1/2 inch from last week)

rest day today.

January 22nd, 2010

Back and Hamstrings:l
UH lat pulldowns 3x6-8 80lbs
T bar row 3x6-8 30lbs
DB deadlifts 3x8-10 45lbs
Cable row 3x10-12 50lbs
1 leg hmstrg curl 4xfailure 5lbs (11),5lbs (10),5lbs (9),just machine (11)

Cardio 35 minutes moderate intensity.

My favorite frame of this workout was the db deadlifts...I just happen to really enjoy the movement of deadlifts.  Also, funny thing some trainer at my gym asked me if I was a powerlifter. 

January 21st, 2010

Cardio only today
35 minutes arc trainer L8 incline L16 resistance 35 minutes moderate intensity.
Pole dancing class this evening...yeayyyy 

January 20th, 2010

January 20th, 2010

Shoulders and triceps:
DB laterals 3x6-8 12.5lbs
BB shrugs 3x8-10 115lbs
Inc. db shoulder press 3x8-10 30lbs,25lbs,25lbs
Asst. dips 3xfailure 12p (9,9,8,8)
Rope pressdowns 3x10-12 40lbs

Cardio - 35 min moderate intensity, arc trainer L6 incline, L26-28 resistance.

stretching 5 minutes

My legs feel really sore from Monday's leg workout.  I also took a pole dancing class that night, so all of that has made my legs feel sore.  However, I enjoy the pleasurable pain of leg soreness....except when I have to walk up stairs lol.  My favorite frame of my workout today was the rope pressdowns, because my arms are starting to get tighter and I can see really nice cuts in my triceps and shoulders.  yeayyyy :)

January 19th, 2010

Ok, seriousely....like my legs are so sore today! holy freakin goddess!

Chest and biceps:
Inc bb press 3x6-8 75,85,85lbs
Inc db press 3x8-10 35,35,30lbs
Flat db fly 3x10-12 15lbs
Inc db curl 3x5-6 20lbs
Cable curl 3x8-10 40lbs,40lbs,35lbs

Cardio 35 min mod. intensity treadmill inc. L11 inc L3.4-3.5 speed

abs - 5 minutes
stretching

I feel so tired from today's workout and just kind of knocked out is the feeling right now.  My favorite frame of the workout was doing the inc db presses....just glad to get 2 sets with the 35's after the increase in weight to the bb press.  My favorite show "the biggest loser" is on...I have to go watch it.  great day.

January 18th, 2010

Great workout today!  I have off from work, so I was able to get a workout in early in the day. 

Legs:
Leg press 4x6-8 230,250,280,280lbs
Smith machine squats 3x8-10 45lbs each side
BB lunges 3x10-12 45lbs
Sissy squats 3x15-20 10lbs
Calf raises 5x15 90lbs

Cardio - 35 minutes moderate intensity treadmill incline walk L11 inc., L3.2-3.4 speed
Stretching 3 minutes

I was really workin hard today! wow. The leg press was my favorite frame.  I had alot of motivation and drive right from the start of my workout, and just totally focused.  I was really tired after lifting, but I made it through the cardio like  a warrior! yeahhhh!

January 17th, 2010

Well, yesterday was really interesting.  My girlfriends and I were in manhattan and decided to marry our own selves.  Yes, I mean I married myself yesterday.  I wrote vows, said them outloud and threw rose petals in the water to represent giving myself to myself.  It was a signifiant thing for me to do to signify the love of myself to myself.  I ended up doing alot of walking yesterday around Soho - about an hour of walking around.

Today: great day.

AM - hiit intervals on spinning bike 35 minutes including warm up and cool down

PM - lifting
Shoulders and triceps:
DB laterals 3x6-8 12.5,12.5,15lbs (stood up instead of seated on this set)
BB shrugs 3x8-10 105,115,115lbs
DB inc. shoulder presses 3x8-10 25lbs (did 12 reps), 30,30lbs
Asst dips 4xfailure 11p (10),12p (9,9), 13p (10)
Rope pressdowns 3x10-12 40lbs
Abs-5 minutes
Stretched for 5 minutes and foam rolled.

I am seeing much more definition in my arms.  I am REALLY noticing the caps on my shoulders, but the right side is MUCH more defined than the left.  not sure if I should do some unilateral shoulder work for that or not?  My favorite frame: inc. shoulder presses....I like doing the shoulder presses in this position, and it feels like I have more control with the slight incline.  Very focused today.  YEAYYYYY:)

January 15th, 2010

Friday:
AM Cardio 35 minutes on bike L5 moderate intensity

PM Lifting
Chest and biceps:
Inc bb press 3x6-8 75lbs,75lbs,85lbs
Inc db press 3x8-10 30,35,35lbs
Db flat fly 3x10-12 15,20,20lbs
Inc db curl 3x5-6 20lbs
Cable curl 3x8-10 45lbs,40lbs,40lbs

I was really seeing some change in my body yesterday when I was working out.  Specifically my arms looking tighter....they still look kind of bulky, but definitely tighter.  My favorite frame was the flat db fly......I just love the feeling of squeezing the muscle at the top of the movement.  I feel really motivated and feel like my body is starting to change for the better now and I feel the improvements in my physique coming!

January 16th, 2010

Week 6
Waist: 29 inches (1 inch lost from last week)
Hips: 39 inches (same as last week)
Weight: 139lbs (1 lb lost from last week)

I am happy with the small progression, and look forward to more changes from day to day:)
The low carb days are a challenge, but I am finding ways to get it done.

today is an OFF day of lifting and cardio today.  Low carb day today.

January 14th,2010

Early workout today....really had to manage my food well for this day.

Back and hamstrings:
uh lat pulldown 3x6-8 70lbs
tbar row 3x6-8 30lbs,25,25lbs
db deadlifts 3x8-10 50,45,45lbs
single leg kneeling hamstring curl 3xfailure 5lbs (10,11,9)
cg cable row 3x8-10 50,40,40lbs

cardio 35 minutes moderate intensity arc trainer L 6 incline L 26 resistance

I feel like I'm making progress, but started analyzing everypart of my body in the mirror today and just got sort of sad again in the locker room after my workout.  I'm emotional, I know.  Favorite frame - cg cable row .....I love how they feel on my back.  wow - working out in the morning is definitely different.....had to stay much more focused to lift heavy today!

January 13th, 2010

Cardio only today 35 minutes moderate intensity incline walk 11.0 inc 3.5-3.7 speed.

I felt much better today overall, and am feeling more motivated and focused.  :)

January 12th, 2010

I feel really down on myself today....discouraged, and just want to understand why my body seems to hold on to weight and feel like I want my progress to be better than it has been.  I'm kind of sad about this actually. 

Shoulders and triceps:
DB lat raises 3x6-8 12.5lbs
BB shrugs 3x8-10 135,115,115
DB shoulder press at incline position 3x8-10 25lbs
Asst dips 3xfailure 12p (8,7,7)
Rope pressdowns 3x8-10 50lbs

Cardio 35minutes moderate intensity arc trainer L6 inc. L26 resistance

My workout was pretty good, i just feel discouraged today.

January 11th, 2010

Legs:
Leg press 4x6-8 200,220,250,250
sissy squats 3x15-20 bodyweight
squats on smith 3x8-10 45lbs each side
bb lunges 3x10-12 45lbs
calf raises 5x15-20 90 lbs


sooooo tired today!

January 10th, 2010

Today is the 2nd day of the new changes from the diet, and I'm missing my extra carbs already lol!

Chest and Biceps:
Inc bb press 3x6-8 65lbs,70lbs,70lbs
Inc db press 3x8-10 30,35,40lbs
Flat db fly 3x10-12 15lbs
Inc db curl 3x5-6 20lbs
Cable curl 3x8-10 40lbs

Cardio - HIIT 15x on spin bike

Favorite frame - getting a spotter on the 40's for the incline press, and the guy being totally impressed by me.  I keep noticing the caps on my shoulder on my right side much more defined than my left - it's a little annoying.  I just discoverd a great tasting calorie free additive to my food - relish.  It tastes delicious yum:)  No tv stories today because i was jammin to some great music on the spin bike!

January 9th,2010

Low day today.
Cardio only - 30 minutes moderate intensity treadmil incline walk 3.3-3.6 speed 11.5 incline
stretching 5 minutes

I had a larger than normal cup of coffee before the workout today and it really amped me up!  My favorite video "dollhouse" was on 2 minutes into the workout...SO EXCITED! yeayyyy...that was definitely the favorite frame of the workout today. 
15 weeks out today from the show:)

Week 5 updates

Week 5

Waist 30 inches (dropped an inch from last week)
Hips 39 inches (dropped 1/2 an inch from last week)
Weight: 140lbs (maintained weight)

Pictures Januarty 9th,2010 15 weeks out from competition

January 8th, 2010

So today was the last day of Week 5.  Tomorrow is weigh in, measurements, pictures and hopefully lots of awesome progress:)

Shoulders and Triceps:
Seated db lat raises 3x6-8 10lbs,12.5lbs,12.5lbs
BB shrugs 3x8-10 135lbs
Inc. DB shoulder press 3x8-10 25lbs,30lbs,30lbs
Asst dips 4xfailure 11p (9),11p (8),12p (8),12p (8)
Rope pressdowns 3x10-12 50lbs
Abs - 5 minutes

Cardio 30 min moderate intensity arc trainer L6 incline L22-29 resistance.

I really feel like my arms are looking tighter.  I am so glad about that, and it motivates me in the gym when I see that.  I noticed my right delts are much more defined than my left.  My favorite frame of this workout was doing the db inc. shoulder press.  They felt great and I had lots of control with them.

January 7th, 2010

I LOVE HIGH DAYS! Seriousely, I have figured out the greatest formula.....3 medium days, 1 low day, 1 high day, 1 medium day, 1 low day.  It really works for me!  The low day followed by a high day is awesome!

Back and Hamstrings:
UH lat pulldown 3x6-8 80lbs
T bar row 3x6-8 30lbs
DB deadlifts 3x8-10 45, 50,50lbs (so excited about the 50lb dbs on that:))
hmstrg curl 1 leg 3xfailure 10lbs (10,9,8)
cg seated row 3x10-12 50lbs

Cardio - 30 min moderate intensity.  incline 11.0 speed 3.2-3.7

Great workout, felt strong, really like this workout.  Favorite frame: deadlifting 50lb db's and seeing great definition in my arms in the mirror while doing them. 

January 6th, 2010

OFF DAY today.  I took a pole dancing class again today, and I'm getting better at it!  It's fun...today I was finally able to climb up the pole for the first time yeayyy!

January 5th, 2010

Chest and Biceps:
Inc. bb press 3x6-8 65,75,75lbs
Inc db press 3x8-10 30lbs
Flat db fly 3x10-12 15lbs
Inc. db curl 3x5-6 20lbs
Cable bar curl 3x8-10 45lbs,45lbs,40lbs

Cardio - treadmill incline walk 11.0 inc. 3.2-3.5 speed 30 minutes moderate intensity.
Foam rolled for 5 minutes

I felt great during this workout.  I am also noticed my arms getting more defined around my shoulders.  Really glad to see that.  My favorite frame was doing the flat db fly....they just felt really nice on my body and I love the squeezing of the chest feeling on flys.  During my cardio, "You've got mail" was on one of the channels, and I like that movie, so it was fun to watch.  It made me a little sad, because it was in the middle of the movie when Meg Ryan is supposed to meet Tom Hanks, and she doesn't realize that he's the person she met online when he sits down with her in the coffee shop.  She felt so sad and disappointed, and it made me sort of sad...good thing that part was at the last 5 minutes of the cardio - I almost cried:(  However, the whole workout really rocked - so all is good!

January 4th, 2010

I am EXHAUSTED from my 2nd day of the B workout today!
Please note that the gym was very crowded today, and on the squats I used this machine that was like a smith, but not and it's some kind of 3-d max machine that is sort of like a smith but the bar is floating - it requires more control.
Also, I forgot to look up how to do sissy squats, cause I've never done them!  I just did smith machine squats with my feet really far out in front of me instead.

Legs:
Leg press 4x6-8 200lbs
3-d smith machine like machine for Squats 3x10-12 10lbs each side
Smith machine close stance squats 3x15-20 50lbs,40lbs,40lbs
BB lunges 3x10-12 45lbs
Calf raises 5x15 90lbs

Cardio 30 minutes arc trainer L6 inc. L22-28 resistance moderate intensity.

I feel ZONKED after this workout...definitely need a bath!  My favorite frame of this workout was doing the leg press....haven't done it in a while and it just felt great on my legs. The gym was so crowded tonight!
My other favorite frame of the workout was while I was doing cardio, there was this really cool song and video that came on  called "Dollhouse"...I've never heard of it before and I was totally jammin to it!

January 3rd, 2010

Great workout today!  I did the first day of Workout B

Delts and Triceps:
Seated db laterals 3x6-8 12.5,12.5,10lbs
BB shrugs 3x8-10 115lbs
DB incline shoulder press 3x10-12 25lbs
Asst dips 4xfailure 10p (7),11p (8),11p (7),12p (8)
Tricep cable pressdowns 3x10-12 45lbs

Abs - 5 minutes

Cardio - spinning class 45 minutes (in the AM seperate from the lifting)

I like the new program, and I find the incline shoulder presses really interesting - I haven't done those before for shoulders like that.  My favorite frame was doing the inc. db shoulder presses, cause they felt really great!

January 2nd, 2010

Week 4 assessments:

Weight: 141lbs (gained 1lb from last week)
Waist: 31 inches (gained 1 inch from last week)
Hips: 39 1/2 inches (stayed same from last week)

I fell off track in the middle of the week, and I obviousely see the result of that in my progress.  Although I am not excited about what the results were of the binge eating I did, I do recognize that my success is all dependent on the choices I make and my desire to fulfill my goal of being competitive against myself on stage in April. I believe that I've learned from this "failure" to progress this week to show my mind and body how much stronger my desire is now more than ever!  I was going to take pictures today, but I am deciding on doing that next week.  Onward and upward to GREAT SUCCESS!

Back and Hamstrings:
WG lat pulldown 3x6-8 70lbs
BB deadlifts 3x6-8 95,105,105lbs
DB 1 arm row 3x8-10 each 30lbs
DB pullover 3x10-12 25lbs,30lbs,30lbs
Hamstring curl (did a different machine and single leg today) 3x10ea 10lbs

Cardio 30 minutes treadmill incline walk L11 incline L3.2-3.6 speed moderate intensity.

My favorite frame of the workout was doing the deadlifts....I'm in the 100's now for what I'm lifting and I felt really proud and happy with my progress on that.  2010 is ROCKIN!

January 1st, 2010!

Cardio only today on stepmill L7 30 minutes

Here's to an AMAZING and PRODUCTIVE and INTENT filled 2010!!