New Location!

I had a new blog made up for my page and it looks awesome so far! Had a dear friend of mine create it for his portfolio and so far, I love it! By the end of this week, I will hopefully be over there permanantly...here is the link:


http://www.strengthenandconquer.com


Did a 50 minute boot camp today for my afternoon workout and 50 minutes of intervals on the elliptical for the evening one.

Back from the dead...

Been out of commission for the past week dog sitting, working out, and working. Same old, but need to get back in gear. New program starting within a week or so and I am nervous!

8am
yogurt
apple
kiwi

10:30am
spin 40 minutes
3 mins jump rope
50 situps
3X 10 knuckle push ups

2:30pm
footlong turkey sub
apple

Days off....do something!

6am
oatmeal

9am
ostrich jerky
coffee w/ soy & sf caramel

11:30am
detour bar low sugar
sprint 1min/rest 1 min X5
row 150m/rest = time rowed X5

5pm
pineapple fried rice
dark chocolate bar

Happy Friday!

7am
oatmeal

8am

4 rounds
3 assisted pull ups
5 knuckle push ups

5 rounds
10 front squats (75#)
sled pull

10am
cottage cheese w/ honey
lettuce w/ light ranch & beef

1pm
cottage cheese w/ honey
peanuts

7:30 pm
turkey sub
ice cream

Focus on the nutrition

As important as the exercise is the nutrition aspect of things. What to eat. When to eat it. The times when you can eat the "bad" stuff. It's all extremely important and though I am far from where I want to be in my eating habits, education is the first step.

7am
cottage cheese w/ honey
turkey burger

11am
ostrich jerky
apex cookie

1pm
sprint 1 min=rest X4
sprint 30 secs=rest X2

20lb DB, 4 rounds
10 push ups
5 push press
bike 5 mins

2pm
cottage cheese w/ honey
tuna, lettuce, pickles, light ranch
4 crackers

8:30pm
lettuce w/ light ranch
turkey burger
5 crackers
oatmeal

Keep it spinning

One of my favorite hour sessions has got to be a spin class. Where else can you focus on strength or endurance, quads or hammies, and glutes or no glutes. I love it! One of the most effective classes and activities where you remember it for hours to come.

7am
cottage cheesse w/ honey

8:30am
DL 135#10, 135#.5, 155#.3, 185#.3, 205#.3
run 5 mins

noon
muscle milk light
boot camp

1pm
spinach w/ tofu & light italian

5pm
spinach w/ light italian

5:30pm
spin class

7pm
ostrich jerky

8pm
apex cookie

10pm
tuna
light ranch
3 crackers

Feeling like.....

Woke up this morning, felt like I had been hit by a truck. It happens, I guess, but puts a damper on the day. Hoping to feel better this afternoon.



9:30am


cottage cheese w/ honey
4 turkey meatballs
cereal


3pm
elliptical 15 mins

5pm
apple slices

7pm
apple slices

8pm
run 10 mins


After 3 hours of sleep and not feeling so wonderful this morning, I managed to recover but it was a slow day. Tomorrow....it's on!

A "No Gym" weekend

Today I decided to give my kb some lovin and skip the gym. THEN, a free comedy festival in GG Park includiing Robin Williams!! Awesome Sunday!

9am
cottage cheese w/ honey
coffee w/ sf creamer

11am
5 turkey meatballs

11:30am
100 kb swings
50 situps/50 russiantwist with kb/50 toe twist touches

3pm
hot dog w/ green relish

6pm
cabbage w/ light ranch & parm
6 turkey meatballs

8pm
3 garlic herb crackers

Whoo Hoo...hot Sataurday!

Today was oone of the best days I have had in a while, not that all the other days are not good. Feeling good and ready to relax.

8am
cottage cheese w;/ honey

noon
5 peanuts
pumpkin spice latte (delish!)

2pm
A's game
ice cream cone
popcorn chix w/ fries

8pm
leftover pad see ew
hamburger
chocolate milk
20 french fries
jalapeno poppers

We are on our way back!

The fact that I was able to snatch DL was a HUGE relief. Meaning? My wrist is recovering, thank god!!!



7am
cottage cheese w/ honey


8m
sn DL 2 reps (55# X2, 75# X1, 95#X1, 115#X1, 135#X2)


tabata sprints/rest 1 min
tabata DL 135#/rest
tabata box jumps/rest


10am
spinach wrap from Starbucks (starving!)


2pm
cabbage w/ corn and light ranch


3pm
cottage cheese
rasberries


6pm
2 tortilla shells
choco w/ almonds
6 turkey meatballs

11pm
pad see ew

Pain is your body's way of telling you it needs something

Dogs point and bark, cats meow, children cry, and when your body needs something from you it will inflict pain or at its worst, injury. I feel like each day my body is telling me to slow down, do more, or take a break, but I just can't get it into my brain to do the latter. My most recent idea of the week is to start taking either glutamine or some BCAA's to aid in my recovery and help my lifting schedule. I am weighing the options between each and trying to decide which is more helpful in acheiving my goals.



5am
cottage cheese w/ blueberries & honey


8am
coffee w/ soy & sf caramel


9am
walk 20 minutes

10am
run 10 mins warm up


25# db, 3 rounds, single arm, on each arm:
3 sh press
3 push press
3 push jerks on each arm
between each set: 10 sh raises or presses


11am
ostrich jerky


2:30pm
cabbage w/ corn and light ranch

8pm
2 apex cookies

9:30 pm
old fashioned donut (from Bob's, had to do it!)

Stretching is like.....

Laundry. You have to do it, but it sucks every time. Or at least thats how I feel.

4:30 am
cottage cheese w/ honey and blueberries

8am
cottage cheese w/ rasberries

9am
coffee w/ sf caramel & soy

noon
run 10 mins
DL 3 reps of 135#, 155#, 185#, 205#, 225# 1 rep 245#
run 20 mins/walk 20 mins (it was beautiful out)

3pm
1/2 lb turkey breast
1/2 cantalope
sf redbull

5:30pm
spin class

9:30pm
cabbage w/ light ranch

LONG day and I am so freakin beat! Off to bed we go, thank god it's almost Friday.

First Tuesday Back

The pain of altering your workouts due to injury, change of training program, etc.. can be a massive wake up call. Hello! Wake up! You are getting too comfortable in your workouts!! I can now say that I will be feeling that pain, no pain no gain. Or as I heard toda from a wise one (haha) pain is fear leaving your body. Love it!



7am
cottage cheese w/ blueberries


8am
1 mile jog


zercher squat 1 rep (55#, 75#, 95#, 125#, 145#, 165#, 185#)

tabata line touch

3 rounds of:
GHD X10
box jumps X10


tabata row (706m...weak!)


10am
1 can tuna
light ranch
cabbage

3pm
ostrich jerky

6pm
ostrich jerky
coffee w/ soy

8:30pm
9 min run

9pm
cabbage w/ light ranch

Coming back is a bi&*&!

Monday Monday Monday, as is expected, it was tough getting back into the norm. Squatting heavy felt difficult, more then it should, but that's the price you pay for an easy week on vacation with lighter workouts....oh, and a bum wrist.



7am

cereal dry

coffee w/ creamer



11am

low sugar detour bar



noon

back sq 5 reps 95#, 115#, 135#, 155#, 2 reps 185#



1:30pm

KB swing X 100, 1 arm X 20 each 26#



2pm

1/2 c homemade guac

6pm
ostrich jerky
sf redbull

8:30pm
cabbage w/ peas & light ranch

Tis so good to be back home

I love Chicago, but I love my home even more. The feeling of being in my own bed, my own apt, having Pho and ice cream. Spent the day flying, running between my 2 flights so I didn't get left in Denver, but I am glad to be home!

7am
5 egg whites
2 piece of wheat toast w/ PB

11am
cliff bar
coffee w/ half & half

4pm
wheat thins
monster drink

5pm
Pho Gha (chix noodle, yummy)
cherry garcia fro-yo

The night Chicago died....

Todayis the last night in Chicago, I miss home but will miss it here. Love the city's architecture, warm nights, and great sausage and peppers!

10am
bread w/ PB
cherrios

11am
interval sprints 6X 1 min run/rest

3 rounds
10X each 1 arm thrusters (20lb)
abs

noon
soy misto w/ sf caramel

4pm
2 hamburgers
1 sausage w/ potato & onions

8pm
vanilla ice cream w/ hot fudge, heath crunchies, & whip cream :-D

Back to the real world tomorrow, real food, real workouts. It was fun while it lasted!

"Skip the gym, it's your vacation!"

PLease people! If I hear one more person respond with this sentence when I tell them I am going to workout, I'm going to force them to do 50 burpees! Who said vacation is a time to take a break from health, from an active day? If anything, it is a time to maybe lighten the load a couple days, but for gods sake, don't risk losing your training advancements for the sake of taking a week off. So not worth it!

9am
2 eggs on wheat toast
mozz cheese

11am (light cardio day)
60 min bike intervals
500m row

1pm
salad w/ tom, cuke, mozz, light ranch, avocado

4pm
granola bites
iced coffee with soy milk and sf caramel

6pm
2 slices pep pizza

9pm
sausage w/ peppers & onions (Chicago's Greatest!)
Fried mozz
cherry icee

Injuries are the most frustrating setback

Eveer since I hyperextended my wrist going for a PR on my clean, it has been a nagging injury that has prevented me from overhead lifts, cleans, front squats, and benching. Each time I go into the gym it is a struggle to not force it's healing, but I do what I can. I guess only time will heal a wound right?

9am
cottage cheese w/ apple

11am
bike 40 minutes
DL 185# 8, 8, 6, 5, 6 reps (1 min rest between each)

1pm
salad w/ ff ranch
2 eggs/2 whites
slice cake

6pm
lasagna
2c ground beef

Heading to Oprah's Party tomorrow...

Yes, downtown Chicago Oprah is kicking off her season with a party in the streets and I'm invited! Well, everyone is invited, but I'm going to check it out. Great time so far in Chi-town AND I managed to find the closest gym and get a week's pass, go figure!

9am
2 slices pizza

11am
1 slice of cake

4pm
squat 45#.10, 135#.4, 185#.3, 195#.3, 205#.1
tabata row 815m
sprints 1 min 8.0, 8.3, 8.6, 9.0 30 seconds 10.0

6pm
salad with chicken, tomato, cuke, l.ight ranch, mozzarella
1 slice cake (my fave, yellow with choco frosting :-D)


Time for bed soon, up early to hit the gym and off to enjoy Chicago.

I didn't have internet yesterday!!

Dammit, I think I have forced myself to do 50 burpees eventhough I had NO access to a computer yesterday due to travel. Ugh! Oh well, not like I don't need it..

10am
2 eggs/2 whites
cheese

11:30
15 min run

1pm
pb & banana sandwich
peas

4pm
wheat bagel

5pm
15 min run

6pm
1T pb
3 mini hershey nuggets

I am thinking I might head out into the Chicago evening and pick up some pizza or sausauge or something. Went downtown today and checked out the new Trup towers (beautiful!) and some other cool buildings which I don't remember from last time. My plan is to take the architecture boat tour, the one thing I do EVERY time I come to Chicago. It's my fave and is a great way to see the great architectural history of the city!!

CHICAGO!!

We are off to the windy city tomorrow which means, I need to find time to workout. This is a challenge, especially when it involves getting a not so gung ho friend to go with.

6am
oatmeal
toast w/ honey

8am
2 rep DL

10 mins
3sq 135#
6band pull ups
9db push ups

10am
2 cans tuna w/ onion
mayo

12pm
cabbage
corn
ff ranch & parm cheese

8pm
cottage cheese w/ honey
candy corn :-D

Oh dear oh dear

I am about to take a nap and partly because my left eye is black & blue and swollen. Very attractive. You;re expecting an elaborate story?? Well, no such thing. I ran into a door at work. Yep, you read that right, ran into a door. So hard it sounded like someone stomping on the floor. I now look like I got beat up or REALLY messed up my makeup In any event, did workout a little and need to rest a bit.

6am

toast w/ butter

oatmeal

coffee w/ creamer

10:30

bike 10 mins warm up

sq 45.10, 135.4, 155.2, 185.2(got sidetracked)

bench 45.10, 95.8, 95.6, 95.4

elliptical 10 mins

1pm

bread

bismati rice w/chicken

8pm

apex cookie

9:30pm

cabbage

corn

parm

ff ranch

A day off is needed

Everyone has those days when their hunger seems insatiable. Today may be one of those days. Since most of my body is sore, I have decided to take today off with the possibility of a short workout this afternoon. Who knows, I may get antsy later tonight.



430am
oatmeal


9am
banana shake w/ 24g carbs, 4g protein, 7g sugar, 2g fat


11am
jerky
Zone bar



12:30pm
tuna sandwich w/ cheese on wheat
toast w/ 1T PB

2pm

elliptical 22 mins

5pm
2 red vines
jerky

630pm
bike 20 mins

We NEED to RUN!

I had a rude awakening today, to sprint .25 miles is killing me, and it shouldn't be. I won't lie, I like to lift and I despise endurance workouts. But it must be done, right?



7am

oatmeal



8am

sh press 45.7, 65.3, 75.3, 75.3, 75.3



3 rounds

400m run

15 thrusters 55#

11:13



tabata DL135# (total:48)

tabata GHD (total reps:64)



10am

turkey/jack cheese/lettuce/onion on a wheat bagel

coffee w/ creamer

6pm
ostrich jerky
iced coffee w/ sf caramel

9pm
apex cookie
cabbage w/ ff ranch
cottage cheese w. honey

I am SO ready for Chicago

4 more days until I arrive in beautiful Chicago, Il....ahh, heat and relaxation. Today was good, ate a lot I think but had a great workout, lots of cardio cause I felt a little bit pudgy today.

7am
cottage cheese w/ apple

9am
apex cookie

11:30am
turkey/provolone on roll

noon
spin

sh press 45# MAX reps (17, 12, 10, 11, 10, 12reps)
abs

2pm
elliptical intervals 40 mins

3pm
muscle milk light
coffee w/ soy milk

6pm
ostrich jerky
apple

9pm
cabbage w/ corn fat free ranch, and parm
1 TB PB

It was an artistic Sunday

What a fabu day, eventhough the weather was atrocious. Went to SF MOMA today and saw Ansel Adams, Georgia O'Keefe, and Richard Avedon...impressive collections! I think I ate so much out of the ordinary fattening food, I'm going to explode.

9am
cottage cheese w/ honey
sugar free maple oatmeal

11:30am
sprints 1min/1 mins rest X5(7.5 - 8.7), 30 sec/30 sec rest X2 (9.0-9.3)
squats 5.10, 1 min rest between each (125#)
bike 22 mins

1pm
cabbage w/ corn
light blue cheese dressing

3pm
BLT pizza @ California Pizza Kitchen (never been and it was DELICIOUS!)
caramel light frappacino

6pm
popcorn chicken
2 chicken soft tacos

Say hello to my little friends

Say hello to Riptor & Orchid, my new babies!

I thought I would introduce a little quiz and see who can guess where the names of my babies came from. It's from one of my FAVE video games ever!

Why is it so hot?

It HAD to be over 90 degrees today, it was reminiscent of the east coast summer. Today was my day off, but as usual, I couldn't go without doing nothing at all!

8am
cytomax
oatmeal

10am
plum
wheat thins
granola bar

1pm
spin 25 mins

6pm
thai red curry chix w/ white rice
vanilla ice cream :-)

9pm
leftover thai red curry chix

It's NOT cheating!

I realized I need to work on my mental atate of mind. Getting discouraged after missing a lift and not wanting to take advantage of assistance (i.e wrist wraps, lifting belts, different stances) is one problem I am trying to deal with. Deadlifting today in sumo stance allowed me to boost my PR up 5 lbs, but I felt like I was cheating myself. It is not cheating, it's taking advantgae of a shortened range of motion. Hell yeah it's still hard! But if you can harness the muscle groups that are the primary movers AND only have to liuft the weight 3/4 of the way you normally do, DO IT!





6am


cottage cheese w/ apple





8am


sumo DL 1RM (275# NEW PR, 295# miss, 285# miss 2X)


20,15,10,5


kb swings


wall balls





9am


egge cheese on a bagel


coffee w/ soy milk





noon


spin class





2pm


cottage cheese w honey


cabbage w/ light italian

5pm

oatmeal

cottage cheese

11pm

cheese pizza slice

4 beers

Thank god it's Friday

5am
cottage cheese w/ strawberries

9am
bike intervals 32 mins
bench 4.6 reps 75#

10am
apex cookie

1pm
2 cans tuna w/ cabbage, 1T mayo
nap 1.5 hours

3pm
4 meatless meatballs

4pm
elliptical intervals 22 mins

7pm
2 wheat tortilla
apple
enerygy bar

9pm
cottage cheese
apple


I feel like I've been eating all day. Such a long day!

Don't forget the secondary workouts

While I'm trying to regain focus for my competition in December, I have rerouted my lifting schedule to ensure I am focusing on 1 of 3 lifts everyday. The hard part? What to do for my workouts on those days. I have made an attempt to structure my workouts each day to incorporate the secondary muscle groups that I am using to squat, DL, and bench. I attempted to bench light today, but my wrist is still acting up and so I thought it best to save it for Thursday and try it again. In the meantime, I am trying to keep my chest/arms active with things that don't require me to put pressure on my wrist. We should be back to normal by end of week, but in the meantime, squats & DL like crazy!



430am

cottage cheesew/ strawberries



6am

spin class



8am

tricep pushdown/Y pulldown 4.10reps each (50#/40# X3, 60#/45# X1)



5 min walk

1 min sprint/1 min rest X4

walk 2 mins

tabata sprints

5 min walk



9am

turkey on roll w/ cheese, lettuce, tom



11am

muscle milk light



1:30pm

cabbage w/ corn, light italian

cottage cheese

6 meatless meatballs

7pm

apex cookie (yuck!)
nectarine

8pm
red bull

9:30pm
1c corn w/ parm

No napping today, yes, you heard me. No napping. Conditioning the body is part of the process to make it stronger, increase stamina endurance, and to be able to last longer.



7am

oatmeal w/ creamer

cottage cheese



8am

box squat 1RM (195#, 200# miss)



15-12-9

ghd situps

ghd back extensions

band pullups



tabata run/DU (4 rounds each ALT)



10am

cabbage w/ corn

5meatless meatballs

light italian

soy misto w/ sugar free caramel



12:30pm

6meatless meatballs

5pm

ostrich jerky

9pm

cabbage w/ light italian and parm

Two days of squatting, tight tight hips, LOVE LOVE squats! Really, they are my favorite exerise!

9 hours of sleep REALLY does help!

After passing out at 8:30 pm last night, I woke up at 9:45 pm, and then again at 2:45 am. I was under the expectation I would be in for a sound sleep, but noooooo. In any event, it was a pretty productive day.

7am
oatmeal w/ blueberries & creamer

11am
bagel dog from Noah's bakery

1pm
squat (115#) 6.10 reps (REST=2 mins, 2 mins, 1.5 mins, 1 min)
snatch DL (95#) 3.3 reps

elliptical intervals 30 mins
500 m row(2:01)/2 min rest/500 m row(1:57)
walk 20 mins

4pm
salmon in a mango sauce
head of celery

7pm
ostrich jerky

9pm
cabbage
corn
light ranch dressing

Goodnight and sweet dreams!

Yes, walking can be MORE painful then running

After a 14 mile walk, my legs were screaming (not literally, but I think they wanted to if they could). I still run under the belief that running 14 miles can be LESS tiring then walking. Why? Well, it takes half the time to run it first of all. When you're running you are in "the zone" (or as I like to call it, the-avoid-the-mental-breakdown state of mind) and you can usually push the tightness aside and chug on. Walking seems like a gradual onslaught of pain that creeps up on you so when you stop, it all sets in. It was fun, good company, nice day (in some parts of SF), and good food afterwards :-)

8am
2 eggs/1 egg white
colby cheese/parm cheese
cereal with milk

11am
4 hour/14.3ish mile walk (including hills, hills, AND hills)

2pm
jalapeno bagel

5pm
pasta w/ red sauce


It is time to use THE STICK! on my legs. Roll those tight spots right on out of there! The pain is well worth the gain.

Ahhh, Massage. Thanks Tam!

LONG day, jesus, all I want is a nap. I love coming home to the daily arguments of my roomates, priceless! Today was my day off but I felt I had to do a little something.

6am
cottage cheese w/ blueberries
cereal w/ milk

11am
ostrich jerky
coffee w/ sf caramel and soy

3pm
ostrich jerky

4pm
spin 15 mins
50 situps

6pm
steak w/ peppers and onions
pasta with red sauce & parm
wheat thins

Laundry, football, and relaxation tonight. My kind of Saturday!

Friday, turned into a trifecta of pain

During cleans this morning, messed up my writs pretty bad. The bruise is now starting to set in, but things like tieing my hair up, pulling my pants up, washing my hair is hard. On top of that, I just lost my relationship due to "cultural differences". B...S...

7am
cottage cheese w/ blueberries

8am
clean/jrk (55#, 75#, 95#, 105#, 115#, 125#, 135# miss and HURT)

9am
M&M's

12pm
cabbage
2 cans tuna
light ranch
cereal w/ milk


8pm
pasta w/ tom sauce
beef strips
pepper & onions


Time for bed soon....pain all around, it all happens for a reason right?

Another day, Another nap

Getting up at 4 am is a piece of cake, only after a night of sound sleep. Today was not one of those days and I paid dearly this morning. You don't realize how much sleep effects your diet, workouts, and ability to hit a PR. I paid in the diet department today, but it's back to bed tonight and a STRONG workout tomorrow.

5am
cottage cheese w/ blueberies
oatmeal

8am
front squat 4.95#, 4.115#, 4.125#, 4.135#
30 minutes elliptical intervals
15 minutes staionary bike

9am
egg & tomato on a wheat bagel

11am
ostrich jerky

3pm
honeycombs cereal w/ milk
meatless meatballs (4)

10pm
chocalte w/ marzipan

Time for bed....so sleepy. Training in the morning, are we feeling a PR???

What A Whacko wednesday!

I do't even know if I'll have time later to post, so here goes. I am so full from a fabu burmese lunch.

5am
cottage cheese w/ blueberries

6am
spin class

8am
DL(135#)10,10,10,10,7,7,7,7
20 seconds abs in between each set

10am
ostrich jerky

3pm
burmese chicken noodle dish
3 pieces palata (pan fried bread)


2 pushups

Of course I'll eat again, it would be dumb of me not to. Seeing as I will be up at 4 am AGAIN tomorrow for the 3rd day, I highly doubt the "blogging" will get done.

OOH, my kettlebells are on their way....is that UPS I hear??

Let the contest begin....

So based on one of my client's hangup about pushups, we've decided to get a contest going. My goal is to reward those clients who make it to day 50! The rules, well let me share....

1. Two push ups each day added to total.
2. Need to finish required total that day or total is added to next day's number( i.e miss day 4, add 8 pushups to day 5's total of 10 puch ups)
3. Pushups do not have to be done in one sitting, but MUST be done by E.O.D.
4. All push ups must be done on toes!

Anyone care to join? Any ideas on a good reward? Lunch, free training, ball game?

Terrific Tuesday

LONG day, but snuck in a 40 minutes nap :-)

4am
oatmeal w/ honey

7am
bike 15 mins

9am
AOD
bench MAX reps (95#) 17,14,16,(105#) 8,10 reps
row 1min 276m,271m,271m,261m,261m
3-5 min break b/t each

11am
footlong turkey sub w/ all veggies
choco chip cookie

1pm
can of corn

9pm
corn
cabbage w/ tuna, light ceaser
blueberries


Tomorrow, early day, looking forward to Friday off and relaxing without all the drama that has been around.

When in Doubt, WORKOUT!

So a long day but I had a 3 hour break mid day and could not sit still. The best thing to do? Workout of course!

7 am
cottage cheese w/ blueberries

9:00am
back sq 135.5, 185.2, 205.1, 230.1 miss 2X
sh press 45.8, 65.5, 75.3, 85.1, 95.1 miss
fr jerk 95.2, 105.1, 125.1 miss

11am
turkey pesto wrap w/ provolone

1:30pm
bike 22 mins of intervals
interval sprints 1 min run/rest (7.5, 7.7, 7.9, 8.1, 8.3, 8.5, 8.8) 30 sec run/rest (9.0, 9.2, 9.5)
elliptical 22 mins intervals

4:30pm
muscle milk light
ostrich jerky

9pm
cabbage
1 can tuna
light ranch


5:30 am client tomorrow....dear god, see how this goes.

A's Win!

Great Sunday at the A's game, especially considering they won on a homerun in the bottom of the 9th. Yes! No workout today, it's my day off and that's ok :-)

8am
cottage cheese w/ blueberries
coffee w/ sugar free creamer

12:30pm A's Game
4 beers
bratwurst w/ green relish (yum!)
trail mix

6:00pm
coffee w/ soy milk & sugar free caramel

Tomorrow is heavy squatting, if I'm feeling good we're going for 230#. Figured out that I should alternate 6 days among squatting, DL, & bench press doing each every other day. It's time to get going on the training and focus on what I need to get done. December is approaching fast and I need to be as ready as possible.

An early admission

To my guilty eating habits I admit, but everyone needs a day to enjoy and splurge.


7 am
cottage cheese w/ blueberries
coffee w/ sugar free creamer

11am
apex cookie

1pm
bike 15 minutes
3OHS, 3 muscle snatch, 3 OHS (5 sets, 65#)

4pm
basmati rice, tofu, yogurt sauce
2c trix cereal
coffee w/ sugar free creamer


Yes, of course I will be eating again, but before I forget and have to do over 100 burpies (like some people ;-) ) I decided to just blog now and add later. Let's enjoy our Saturday and the weekend long football season introduction. Yes!

Aree you Ready for some Football!

It is that time, football season, SWEET! As much as I love baseball, football is my all time fave for sports. Let's hope the 49ers don't suck as bad as they have recently. I have hope... Good day today, but my arms were at a loss fr strength this morning. Not really sure what the issue was, considering what I did yesterday, but maybe I was just tired out. Sucks!

7 am
oatmealw/ peanut butter

8 am
high hang cleans off the box
jump squats 7.2 reps off the box (end 255#)
jerk practice (got up to 125# and my arms just coudln't do it, kind of pissed)

run 400m
20,15,10,5
KB swings 53#
push ups
run 400m
TIME: 8:50

11am
can of tuna
cabbage
light ranch dressing

2pm
cabbage
corn
light ceaser

5pm
3 glasses of wine

7pm
choc, pb, vanilla, ice cream cone
pad thai
1c tric cereal

Rough morning and probably should have done some more in the afternoon, but instead decided to do errands and enjoy some wine :-D

I have awaited this packgae for so long...

Happy Thursday, or what I call my Friday. It has finally happened, I managed to hold out. My kettlebells are on their way as we speak. Sweet....the fun you can have with these puppies!

7 am
2 eggs/1 white
corn
2 pop tarts

11 am
muscle milk light

noon
row 1000m (4:05)
DU 10, 20, 30, 40, 10 (each mistake=1 burpie)
box jumps 10, 20, 30, 40, 10

bench 5.2 reps (65#, 95#, 95#, 105#, 115#)

stationary bike 40 mintes
spin bike 15 mins

4 pm
5 pieces fried calamari

7 pm
apex cookie

9 pm
cabbage
corn
light ranch

Off tomorrow, thank god.....double day??

Yeah!

Wednesday, halfway through the week, the day to regroup and prepare for the weekend and the second half of a working week. I am ready to unwind...

spin class 6 am (45 mins)
tricep set (pulldowns, Y-grip, single arm pulldowns), 3 sets, 70-90lbs
15 mins elliptical/bike/run

I am so done....craving something sweet.....may take a run out ;-)

I am only blogging to avoid burpees

it is 10 pm and I am SO tired...but there is no way I'm getting suckered into burpees!

8 am
2 eggs, 1 white
corn
parm grated

2pm
DL 5.2 reps(135#, 185#, 205#, 205#, 255#, 275# MISS)

50 push ups, 10 DU each break

30 DU, 2 stair runs each mistake

6pm
muscle milk light
apex cookie

10 pm
cabbage
corn
light ranch

time for bed.....

Monday Monday Monday....always a pleasure and today was no different. Thankfully I had a full 7 hours of clients, which made the day fly by. I seemed to be plagued by an obsession with people who are lazy mofos and have NO sense of urgancy for obligations, ugh! Anyway, not a bad day at all.

7 am
2 eggs/3 whites
slice of toast

11am
ostrich jerky (yummy!)

2pm
back squat 2RM (135#, 185#, 205#, 225 MISS)
bike 20 minutes
elliptical 10 minutes
walk 55 minutes

It was SUCH a warm day I had to get outside and enjoy the weather in the marina...just before the fog rolled on in and covered the entire freakin city. But, what else is new.

I was bad today :-s

So I took advantage of the fact that on my day off yesterday I worked out AND that it was Sunday today. I'm going to go ahead and put the bad with the ugly and log my food today. Oh lord, tomorrow it's back to reality.

9 am
cottage cheese
apple
coffee w/ sugar free creamer

11am
1 min sprint/1 min rest X 8
tabata row 793m
bench 4.3 reps (85#), 2.3reps (95#)

3pm
chix quesidilla
margarita on the rocks

5pm
fork full of key lime cheesecake (yum!)
2 jack daniels & ginger

8pm
chix tikka masala
1 naan
6 sweet balls w/ rice pudding

Ugh, I was good and stopped myself at the indian buffet, but I always pay the price for going....and it is WELL worth the pain!

Happy Warm Weekend of Fun

Oh boy, how good it feels to be Saturday! Woke up early for clients, worked out, laundry in process and heading out to midnight bowling tonight. Fabulous! That means a nap will be in order or else I'll be asleep by 9 like an 80 year old woman!

7 am
2 eggs/3 whites
wheat bread with honey on top

10 am
apex cookie (not good but I was starving and lazy)

Workout 3 pm
bike 30 mins (easy bike, legs tight)
10 mins elliptical
5.3 reps thrusters 85#

4 pm
1/2 head iceburg lettuce
light caeser dressing

6:30 pm
cottage cheese w/ honey
2 slice bread

I am getting to the point where I want to blog ASAP. I would do almost ANYTHING to avoid burpees. For others, I cannot say the same ;-)

PR WEEK!!!

Hellz yes, hit my 2nd & 3rd PRs for the week, sweet! OHS 143# (148 but I was an inch too high:-s ) and jerk 148#, whoohoo.

AOD
OHS heavy 1RM
5.53#, 5.73#, 3.83#, 2.93#, 2.113#, 1.123#, 1.133# (jerk & OHS), 1.143(jerk, no OHS), 148#(jerk & almost OHS)

run 200m
10 OHS 75#
row 300m
10 OHS
15 burpies
10OHS
TIME: 6.43

Good day, took in a movie, had some good sushi. I'll be honest, I'm going out for roomate night and there may be a wee bit of drinking going on. Don't hate ;-)

Meet my new friend, Afternoon Nap

Who doesn't want to get up before the sun is even thinking about rising, I DO! I love love love the mornings and think I have found my new fave time of day. Downfall? A nap is a necessity! All in all, a great full busy week and I look forward to my day off tomorrow. It's time for "me" time.

Wednesday (not a whole lot goin on)
elliptical intervals 40 minutes

Yeah yeah yeah, that's all I did. So what of it!

Up at 4 and cycling by 6

WhooHoo, it was awesome to get an hour of spinning in just as the sun was coming up. Fantastic and well worth the early rising. Anyway, workouts done and I'll post my food so far. I guess I SHOULD put my food up here too.....accountability.

4:30 am
oatmeal w/ honey
cottage cheese

6 am
spin class

7:30 am
coffee w/ soy milk & sugar free caramel syrup
DL OTM, 4 minutes 185#
mu sn 5.3 reps (45#, 55#, 65#, 65#, 65#)
15 minutes elliptical

8:15 am
turkey sandwich, roasted peppers, pickle, tomato, lettuce

1:30
coffee w/ sugar free caramel syrup, whole milk
bike 20 minutes

3:00
1c cottage cheese w/ honey
cabbage, 2Tb guacamole, 1/2 can corn


Probably eat 2 more times today but right now, it's nap time!

The things we do to avoid burpees!

So, long day today, but really good. So good, I decided to take a 6 am spin class tomorrow....see how this works out! So I get home after about 9 hours at the gym, eat, and headed to bed. 30 minutes into sleep, I realize I forgot to post my workout, which for some, can yield a HORRID burpee consequence. No thank you.

Tuesday (AOD)

sn DL practice (up to 115#)
10 mins, 2 bench OTM 85#
Bench push practice

50, 40, 30, 20, 10 DU
25, 20, 15, 10, 5 KB swings (53#)
For Time...10+ mins

Awake, blogging, up at 4:30, all to avoid burpees....the most effective motivation ever created.

We'rrrreeeee Back!

The last couple of weeks I have ben feeling like I was unable to get my PR's to move up in any way. Today I think I brooke the cycle, after taking a week or so of lighter weight, break time.

Monday

Bike 45 mins intervals
back sq 1 RM (135.3, 185.2, 205.1, 225.1 ) NEW PR!!
sh press 1RM (65.3, 85.2, 95.1 miss, 95.1, miss)
Run 5 mins
Abs 8 mins

Gooda LONG day and I was so happy about the squat, it was starting to aggrevate me that I couldn't surpass the 215# mark. It is done, 250 here I come!

Sunday, Sunday, Sunday

Sunday, the day for a free for all. After an 11 hour sleep (4.5 hour nap + 6.5 hour night sleep) I was able to get a WHOLE bunch of things done this morning. Productive day, long week ahead, feeling ok.

11 am
stationary bike intervals 30 minutes
OHS 4.4 (65#, 85#, 95#, 105#)
run 5 minutes

Had a great bowl of Pho, delicious, and I had some ice cream :-s. Had a craving and decided I deserved it.

A 5 hour nap....

After one of the longest days and weeks, I lie down for a nap at 7 pm and end up waking up at 11:30. Oops! I suppose it was much needed. Today was my day off so we just did some short cardio, 30 minutes on the elliptical followed by 10 on the stationary bike. Didn't eat too much, but man that turkey, tapanade, roasted red pepper, pickle sandwich was awesome!

Goodnight and have a pleasant tomorrow!

An early visit to cover my bases

Yes, it's not even 1 but I am posting my short but sweet workout this morning, just in case it is the last of hte day. Today is my chill day, friends, coffee, socializing. I think it's about time I take some time to enjoy the people around me who make me happy. Yes, it's necessary for happiness.

Friday morning
hang power cleans 85# on the minute, 6 minutes, +1 each minute
sn balance 4.2reps (45, 65, 85, 85#)


Short and sweet.....it's the Friday of Fridays, no commitments, no stress.

Thursday is the new Friday

Day off tomorrow and today was splendid! Feel good, good workout, good Giant's game...great!

Run 10 minutes
bench 5.3reps 95#
DL 5.3reps (135, 155, 185, 205, 215#)
15 minutes elliptical

run 8 minutes (small break in afternoon)

Good day!
Off tomorrow, YEAH!

6 AM client AND Rain??

Got up at the buttcrack of dawn, but I like it! Rain, fog, dreariness, but a good overall day. Felt good, got my squatting in since I have been slacking due to an odd pain in my knee.

Morning:
40 minutes bike intervals (level 9-12, 10 minutes each)

Afternoon:
5 min run warm up
back sq 4.2 reps (135#, 155#, 185#, 205#)
15 minutes elliptical

Got my hour of cardio in AND squats felt really good. Going to get that 220# by Monday, oh yes....it will be mine!

Alright, Tuesday Tuesday...went fairly well this morning I think. Got a lot done and still managed to find time for a meeting in Mtn. View. Good old corporate!

AOD (am)
clean/thruster 5.1reps (53, 73, 83, 93, 93#)
Bench 7.2reps (73#)
OHS 4.3reps (73, 73, 93, 113#)

10 minutes
MAX band pull ups/run 200m each rest
(70 pull ups)

Intention was to do cardio, but that fell through. Didn't eat enough today, which is ok since the cardio was low.

Bring on Wednesday.

Monday 7/27...ugh, still tight from the race

My hips are screaming from the race yesterday, but I pushed onward....


Morning workout:
WU: walk 5 mins
row 200m, 20X lunges, row 200m, 20X squats (2X)
stretch

Afternoon workout:
5X3 jerks (65#, 85#, 95#, 105#, 105#)
Bike intervals 35 minutes

Not the strongest showing today but hey, what are ya gonna do!

Hear Ye Hear Ye!

It is tomorrow, Monday that I begin my workout posting online WITH penalty. yes, no post=50 burpies...painful reminder. Tomorrow should be easy since I am reeling with pain from the half marathon I ran today. Not too long, right, but man oh man for someone who hates stretching and lifts 80% of the time, it was a painful reminder of the challenges associated with longer runs. Finished, under 2.5 hours, and glad to be resting.

Anyway, daily updates, workouts and possibly meal thoughts, 3 weeks, it's go time!

The Rough and Tough Push Through the Valleys

Oh...my....lord....I have experienced "the week" in which my workouts feel that much tougher, my motivation is at a minimal level, and everything that seemed so easy takes that much more effort. I know you all have felt this before, whatever your workout level may be. As much as it hurts, it is the best week during you training period. Why? Because it focuses your energy on your weaknesses.

"The Week" is the time when you can't hide from that inability to sustain that light squat for 5 minutes or when you focus on the fact that it's about time to get that 1RM DL up. I seem to have this about once every couple months, right about the time when I need to shake things up a little bit.

The Solution: Sit down and take a look at what you have been incorporating into your workouts and what you leave out, most likely because that is what you AREN'T so good at. Switch it up, lighten the weight and boost that time or reps up. DL a couple times a week at a heavier weight for 3 or 5 reps. Change it UP!! Personally, I know that I LIKE to lift heavy, and it shows during the week of self actualization.

Workout Addendum

So with my current workout schedule, I have allocated Monday for heavy squating including 1RM, Thursday for heavy bench press, and Sunday as my long day which usually entails a 2+ hour mish mosh workout with one or 2 heavy pieces. I have noticed my weakness in Benching and my slow (at least to my standards) increases in my squat. So, I have decided to make a couple changes...

Monday: Heavy Squat(90%+)/Bench Press(under 80%)
Tuesday: AOD/cardio, light O-lifting, etc..
Wednesday: FREE DAY (O-lifting practice, light DL, metcons)
Thursday: Heavy Bench Press(1RM)/Light Squat(can be fr sq, OHS, or back sq under 90%)
Friday: AOD/cardio, metcon, heavy upper body
Saturday: OFF
Sunday: Long Day (heavy lift, cardio, metcon, O-lifting practice)

My goal is to get my squat up quicker to 250# and my bench press up to a comfortable 180#. December is the competition and it is go time!

I got spanked, you're next!

All I can say is after this morning's workout, I felt like I had been run over! I will vouch for the fact that a workout may not seem THAT challenging on the surface, but it is the EFFORT you put into it that makes it the most effective. Here it is...

sn balance MAX (113#) did do a push press @ 123# by accident :-s
sn 7.2 reps (63#)

5K row 22:33 (rough!)

Looks not so bad, huh? Well god damn, as soon as I started walking home, it was like my body was collapsing in on itself. I LOVE IT!

Tuesday

Morning AOD

warm up: 200m row/5 Sott's press

OHS 5.3rep 73#, 93#,103#, 113#, 118#

FOR TIME (10:08)
3,6,9,12 ball slam
3,6,9,12 wall ball
4 burpies
3 stair runs

(My legs were on fire!)

Afternoon

bike 50 mins interval sprints & high resistance
run 10 minutes


FOOD LOG
breakfast: 1 cup cottage cheese, 1 apple, Tbl honey
snack: 1 can tuna, lettuce, pepperoncinis, light ranch/6 oz yogurt w/ 1t coconut
midday: salsa, 2 chix breast
snack: 1/2 cup salsa, apex crisp bar
evening: salsa, lettuce, pepperoncinis/yogurt

Workout - Monday

Heavy squat 135#.6, 155#.5, 175.5, 175#.5, 175.3
DL 135#.5, 185#.3, 205#.3, 225#.3, 245#.1
~~~~~~~~~~~~~~~~~~~~
10 clean & jerk(75#) for time
1. 1:07
2. 1:05
~~~~~~~~~~~~~~~~~~~~
Run 30 mins
interval bike 35 mins
~~~~~~~~~~~~~~~~~~~~

Decided not to to spin today, so did interval bike on my own. Lifted in the morning and cardio in the evening. Squats were rough today, I'll be honest, so I threw in the DL to work on my hamstrings a bit.

Sunday Sacrafice

I wanted to begin posting my workouts for the day and beginning tomorrow, I will do my best to do so :-)

Sunday OFF DAY

walk around San Fran, lovely!

Nutrition, I'm hungry!

The eating is usually the most difficult part of achieving your goals. I am am not exempt from that group! 5 meals, balanced protein/carbs/fat, but what about when the "urge" comes over you? I've learned to substitute things in for the not so good stuff. For example, honey instead of sugar or pastries when the sweet tooth hits. Veggies & salads instead of sandwiches with refined carbs.

I'm going to start logging my food online in the hopes it helps someone get ideas of things to eat and at the very least, make me face the music twice. On paper and the blog.

With the workouts structured and organized, the food is the only mini battle ahead. It's easy, if you try.

The Board of Fame

So I've had this board in my room for tracking workouts and decided to add in my PR's, in order to focus on what I want to work on for the day/week. Most people gawk when I tell them I have a whiteboard in my bedroom with workouts on it, but they just don't get it. Notice two important things.....1. "Dec 12th" the date of my competition and the first experience of putting my strength on display, and 2. The OFF day. You know how hard it is to take an "OFF" day?? I don't think you do! Damn near impossible!

Start over from the beginning

Ok, geting my ass in gear......we're starting this thing for real! My goal is to strengthen myself by working on my weaknesses for the next month and a half. I've realized some things.....

1. I LOVE sugar
2. I LOVE to lift
3. I LOVE to eat

1. I HATE cardio
2. I HATE failure
3. I HATE burpees

Now that we have that all figured out, here is my plan. Let it help you or not, but here it is. For the next 6 weeks I will make 3 changes; 1) No refined sugars with the exception of once per week (hey, everyone needs a "cheat" day), 2) 1 hour of cardio, 4 days per week, and 3) 3 double workout days per week (will entail strength piece and either spin class, run, or metcon with lift practice incorporated)

Food, good! Strength, good! Consistency, BAD! This will work and the goal to attain is a 10 lb loss by June 25th......it is now in words and will therefore happen. Oh yes, it will be mine!