Frappe

Alright... well, I joined the gym at Five Points yesterday. Went and worked out today. OhMiGawd. I can't believe how quickly i fell out of shape! Or, rather back into a squishier less healthy shape. Anyhow. I did 5 mins on the row machine, then leg presses at 50lbs 20-20-20-30secs calf raises, squat machine (dunno how many I did), 25 lb db lunge squats with oblique twist, more leg presses, hip adductions and hip abductions, swan dives, oblique dips 10-10-10, two sets of plank taps, about 15 BOSU sit ups with a 4 lb med ball, two sets of ten cha-chas and then 4 mins on the stair machine then my iPod died. So I did too. All in all, when I look at it all laid out... I didn't do too bad. Could have used a bit more "interval" attitude to it to mix things up, but as for shaking things up? I am pretty sure that with my recent lack of fitness I pushed frappe on my exercise blender today and tore that shit up. (rolling on the floor laughing my fucking ass off at myself right now!)

Good stuffs. Just gotta keep at it!

Wednesday, September 16, 2009

Okay... so, back is feeling much better today. Still a little goofy, but better.

• 12 each side Step-up with Pull Up bar x2
• Cable bicep curl 40-12, 50-10, 60-8
• Cable w/ rope tricep w/ supplenation 40-12, 50-10, 60-8
• Dumbbell bent over row 20 lbs 20 per side.
• Bicep outer head curl 12.5 lbs 10 (total... lame)
• Lat pull down 60 lbs 12x3
• 12 pull ups with assist set at 200
• 30x4 Abs
  
• 5 mins on the versaclimber
• 7 mins on the treadmill

After that, I was straight outta time. Kids club closes at 8 and I didn't get there till 7:15. But that damn stairmaster kicked my ass again. I dripped all over it. Leaked like a sieve.

At Alta & Rainbow tomorrow... and you know what that means??? ROW MACHINE!!! Bring it on bitches... I've got gloves now. ~*~ insert evil laugh here ~*~

Tuesday, September 15, 2009

Core Central and Amp'd Abs classes.

Core central was a shit-ton of squats. Blows since just the day before I did a butt blaster with Janasue.

Back was a little wonky afterwards... but it seems fine now.

Monday, September 14, 2009

Trained with Janasue... Need I say more?

But we did this new thing where we used two steps, one short, the other one super tall, and the cable frame with the pull up bar. Tap the heel and bring the leg up fast... use your lower body till it fatigues then use the upper body.

They suck.

Saturday, September 12, 2009

Saturday, September 12, 2009

Off day!

Did really well with my food today... till supper. Animal fries. :~:blushes:~:

Oh well, if it's the one bad thing I eat all darn week... I'm doing just fine.

So, Tosca Reno's Clean Eating book came in today. It said in there that women who are actively trying to build muscle need to eat one gram of protein per pound of body weight.

Holy crap. That's A LOT of protein for me to eat! I'll have to look some more into that.

Making uber yummy oatmeal pancakes tomorrow for b-fast. Switching it up a touch and adding some protein powder to it. We will see how it goes. I'm excited, actually... a good way to sneak in some more protein... and use the nasty (by itself) GNC vanilla protein powder that I still have on hand. Woot!

Tired.

MUST DRINK MORE WATER!!!

I did really well today, though. And another thing I read in Reno's book was to drink two 8 ounce glasses of water before you do anything else. I have a 16 ounce water bottle on my nightstand. Go me!

Still tired. Good night!

Friday, September 11, 2009

Friday, September 11, 2009

• Versaclimber 15 mins HIIT
• Leg press 55 lbs 20-20-20-45sec calves x2
• Lunge w/ obliques twist 25 lbs 10
• Squat Machine w/ 10 lbs 25x2
• 25x5 Abs
• 4-Way Swan dive 10
• Oblique dip w/10 lbs 10-sec-10
• BOSU plank dips w/ 10 sec hold 10x2
• Burpee w/ BOSU 10x2 (that's right! I did'em!)
• 15 mins StairMaster Level 4

WOO-HOO!!! How good? DAMN good! Yeah, a bit proud of today. I leaked all over the StairMaster... hehehe. It was the last thing that I did, and I really had to push myself for it. The mantra in my head was "I am worth it. I am worth it. I am worth it." And I am, but that still doesn't make it any easier!

Very happy with the results I am seeing in my lower back. Very. Getting a niiice bubble butt going on, and that makes me happy. Not so much with my stomach... gonna have to talk to Janasue about that. Don't know what more I can do... probably work some more on the Roman chair and all the other crap that I avoid cause it's hard. Yeah. Nevermind. LOL!

Day Two of Atro-Phex. Two pills twice daily. Energy is up, not jittery... but they burp ewwie. :/

Took all vitamins, supplements, and enzymes.

I need to increase my water intake!!! Yeah, a lot. Specially with the Atro-Phex.

Really liking The New Rules of Lifting for Women. It is SO well written! A fitness book that I can pretty much read from cover to cover and be entertained and not dumbfounded the whole time!

I will be putting some key info that I want to keep here soon, cause the library will want it back sometime. :( I think I may buy my own copy! *gasps* Fun Size buying a book? Must be a good one.

Thursday, September 10, 2009

Thursday, September 10, 2009

• 25 mins row machine L10 (was supposed to do Stairmaster or Versaclimber, but my regular club doesn't have a row machine, and I wanted to try.)
  
• Cable bicep curl 40 lbs 15x3
• Cable w/ rope w/ supplenation 50 lbs 12x3
• Lat pulldown 60 lbs 15x3
• Dumbbell bent over row 20 lbs 20-20-10-10
• Bicep outer head curl 12 lbs 14-10 alternating
• Skullcrushers 35 lbs 10x2
• 4-way Swan dives 10
• 25x5 Abs
• Plank Tap w/ BOSU 10-10sec x2

My abs are killing me. But it's only cause I was a tard and slipped while I was trying to explain the burpee to someone... and my core muscles came to the rescue! Woot! Just like they are supposed to. But, ow... all the same.

Finally got workout gloves... "Hello, McFly!" Blisters the size of small grapes on the "balls" of my hands. Friggen genius. Now, lets see how well I remember to use the things.