Friday, January 23, 2009

Workin' and sweatin'

Hey friends!

Sorry for the tiny hiatus....this week turned out to be a little stressful! Happy Friday, not quite the official weekend for me but oh so close. So measurements this morning were pretty uneventful. My results were more of a trickle this week; not nearly as drastic as the week before but I can't always have huge gains (or I should say losses) every week. I'm continuing the same nutrition ratio and cardio schedule as the last couple of weeks. Kendra's cardio sessions are pretty awesome! Waking up at 5am will NEVER be easy for me but it sure feels good afterwards. Call me crazy, but I love getting soaked shirt sweaty...getting to that point just solidifies all my hard work and the feeling of that tiny accomplishment is so worth it. I'm adding on a Wednesday morning cardio session next week to ramp things up. Hopefully I can drop a couple of pounds doing so.

Next week's a BIG week. It's the 12 week mark...we'll be getting our show suits Tuesday morning (you guessed it at 5am!) at our first posing session. Since I'm familiar with the poses and T-walks, I won't have to attend until the beginning of March again. The idea of getting into a teeny tiny suit is a little definitely humbles me since I'll see exactly what I need to work on.

Tonight my friend, Chris, and I are going with Allison and her husband Craig to the AVP (I'm guessing it's American Volleyball Professionals) pro beach tournament at the Sprint Center complimentary of my best friend Shane. I'm an avid volleyball player and fan so I'm super excited to see some great play tonight! Pictures to come. :)

I'll leave you with my chest and back work outs from Tuesday and Wednesday. I forgot my journal at home when I did my shoulders and arms work out so I'll post those next week! Have a great week!!

170g protein
100g fib. carb
100g starch carb

30 min. 3 days/week.

8.0---6.5---6.5---Sub scapular
17.58%---13.69%---13.11%---BF %
24.96---19.43---18.61---BF lbs.
....-5.52...-.81...Change in BF from previous week
117.03---122.57---123.39---Lean muscle mass

Jan. 20th, Tues. CHEST
Incline bench with barbell
95x10, 135x10, 155x4, 135x6

Flat chest flye with dumb bells
60x10, 80x7, 80x8, 90x6

40x10, 50x6, 50x8

Freemotion low flye
40x10, 50x5, 35x12, 35x12

Jan. 21, Wed. BACK
Seated row
90x10, 115x8, 125x6, 90x9

Lat pull down on machine
75x10, 90x10, 105x8, 105x8

Hyper extensions
Bodyx12, 25x12, 35x10, 35x10

Rhomboid crunch
45x10, 60x10, 80x10, 90x10

Til next time,

1 comment:

  1. I always thought of pullovers as tricep exercises. Am I thinking of the wrong exercise or am I wrong about what muscle the exercise works?