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