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!