Week one of the pull up challenge is over. It went well but I kind of forget an important aspect of the program. I was confused and I only did two days of the pull ups instead of four. I will get it right this week.
Anyway, here's what my week consisted of:
Monday: Upper body lifting + pull ups at 50% (meaning sets of 50% of max so 3 in my case, until you can't do anymore) 14 1/2 pull ups total + 10 min intervals on arc trainer - 60 mins
Tuesday: Boot camp - 60 mins
Wednesday: 20 min of a spin class + 40 min on cardio machines - 60 min
Thursday: Boot camp - 60 mins
Friday: Lower body lifting + pull ups at 50% for 11 1/4 total (I was tired today) + 10 min intervals on stair climber - 60 mins
Saturday: 5.8 mile run - 60 mins
Sunday: off
That is about the max I work out. If I had to miss a day in there I wouldn't stress over it. In fact I usually get closer to 5 hours a week of exercise not 6.
I am so tired this weekend. Like I feel like I'm pregnant b/c I just can not stay awake. Now, don't get all excited, I know I'm not pregnant but that is the kind of exhaustion I feel right now. I dont' know if it's the 6 hours of exercise or if it is because I had to wake up early almost everyday this week. I was up at 5:30 pretty much all of those days. I am going to focus on getting more sleep this week and see how I feel.
Last weeks weight: 133.4
This weeks weight: 133.2
Average calories 1688 (this is low b/c one of my days last week was still part of my little 5 day slim down thing)
I think that's it for the week. I did wake up last night with a totally dry through and I couldn't even swallow so that could be contributing to my tiredness. Hopefully I can kick it with enough sleep. Until next week... Stay Strong.
Sunday, February 28, 2010
Saturday, February 20, 2010
Chin Up Pretest
I did my chin up pretest today and I am excited to say I did 6 FULL chin ups. Meaning dead hang to chin over the bar. Ok, so maybe on my 6th chin up my chin got to just bar level not quite OVER, but I'm counting it! Workouts for the chin up challenge start this week!
I rocked zumba today. And by "rocked" I don't by ANY means refer to dancing well or looking good while doing it. I basically just mean it was fun and a great hour of lower intensity cardio.
I finished off diet week #1 at 132.4 lbs. The goal is to maintain around 133-134 for the next 3 weeks or so and then see how I'm feeling. Possibly do it again for another lb drop. The body fat monitor I have at home reads me 2% higher than the bod pod pretty consistently and it was at 19.3% before this week and now it says 18.8% so I was successful in losing my 1/2% this week. I'm assuming the bod pod would now read me in the high 16's.
It was nice to eat a normal amount of food today. I had about 1700 calories today. It felt good and I am very satisfied. My only "treats" were 2 hershey kisses and I had lots of veggies so I consider today a success!
Oh one more random thought. I had the BEST lunch today and I am so happy that I got so excited about this lunch. I had ... are you ready for this ... steamed assorted veggies with spray butter and salt, one of those microwave brown rice bowls (SO GOOD!!!) with agave and a little soy sauce and some grilled chicken. As I was eating it, I just had this thought. I am SO GLAD that my taste buds LOVE this food. Eating brown rice, chicken and veggies tasted wonderful and did not feel like drudgery. Of course you've gotta know how to make it though. I put 1 t. soy sauce and 1/2 T. agave on my brown rice and stirred it up and it was incredible.
Ok, those are my ramblings for the day. I have to do farmers walks this week... I feel kind of retarded doing them at the gym... I will report on how that goes.
I rocked zumba today. And by "rocked" I don't by ANY means refer to dancing well or looking good while doing it. I basically just mean it was fun and a great hour of lower intensity cardio.
I finished off diet week #1 at 132.4 lbs. The goal is to maintain around 133-134 for the next 3 weeks or so and then see how I'm feeling. Possibly do it again for another lb drop. The body fat monitor I have at home reads me 2% higher than the bod pod pretty consistently and it was at 19.3% before this week and now it says 18.8% so I was successful in losing my 1/2% this week. I'm assuming the bod pod would now read me in the high 16's.
It was nice to eat a normal amount of food today. I had about 1700 calories today. It felt good and I am very satisfied. My only "treats" were 2 hershey kisses and I had lots of veggies so I consider today a success!
Oh one more random thought. I had the BEST lunch today and I am so happy that I got so excited about this lunch. I had ... are you ready for this ... steamed assorted veggies with spray butter and salt, one of those microwave brown rice bowls (SO GOOD!!!) with agave and a little soy sauce and some grilled chicken. As I was eating it, I just had this thought. I am SO GLAD that my taste buds LOVE this food. Eating brown rice, chicken and veggies tasted wonderful and did not feel like drudgery. Of course you've gotta know how to make it though. I put 1 t. soy sauce and 1/2 T. agave on my brown rice and stirred it up and it was incredible.
Ok, those are my ramblings for the day. I have to do farmers walks this week... I feel kind of retarded doing them at the gym... I will report on how that goes.
Friday, February 19, 2010
Pull up challenge will begin ... again.
I've had some unexpected things come up that have put the pull up challenge on hold. One is that I fell on my back on Monday while running. I slipped on ice and because of that I didn't work my back much this week b/c it has been sore. I'm better now though. Second, not this week but the two weeks before were filled with a little too much snacking and my clothes were feeling a tad tight. I wanted to do a little mini "diet" this week. I hate that word b/c i'm not really "going on a diet". I just use that term to describe a period of time where I tighten up my nutrition, count a little more carefully and get rid of some bloat. Feeling much better now.
I am ready to start a 6 week pull up program. I will be using this program by Leigh Peele. It talks about the real way to do pull ups and I have been kind of cheating a little, I admit. I don't always go down to a dead hang after each one. Tomorrow I will start off by maxing out and seeing how many I can do the right way. I will be training with the chin up/underhand grip. I am going to start on Monday.
On another note, I think it'd be way cool to be down to about 15% body fat for the summer. At the same time I don't have much energy for dieting these days. I'm totally happy with how I look so I don't really have it in my to "diet" hard. Here's the plan I came up with. If it doesn't work out, it's ok. But I'm going to try it. Instead of doing a one month cut like i talked about before, I will do 3-4 different week long "diets" and try to shed a pound/half percent bf each time and then maintain it for a few weeks. Week one of this plan was this week. I started at 134.8 lbs and today I was 133.4 lbs. I will focus on maintaining for the next 3-4 weeks and then possibly do it again. We'll see.
Anyway, those are all of my random thoughts. I will post again this week about my pull up challenge.
I am ready to start a 6 week pull up program. I will be using this program by Leigh Peele. It talks about the real way to do pull ups and I have been kind of cheating a little, I admit. I don't always go down to a dead hang after each one. Tomorrow I will start off by maxing out and seeing how many I can do the right way. I will be training with the chin up/underhand grip. I am going to start on Monday.
On another note, I think it'd be way cool to be down to about 15% body fat for the summer. At the same time I don't have much energy for dieting these days. I'm totally happy with how I look so I don't really have it in my to "diet" hard. Here's the plan I came up with. If it doesn't work out, it's ok. But I'm going to try it. Instead of doing a one month cut like i talked about before, I will do 3-4 different week long "diets" and try to shed a pound/half percent bf each time and then maintain it for a few weeks. Week one of this plan was this week. I started at 134.8 lbs and today I was 133.4 lbs. I will focus on maintaining for the next 3-4 weeks and then possibly do it again. We'll see.
Anyway, those are all of my random thoughts. I will post again this week about my pull up challenge.
Monday, February 1, 2010
I want to come back... Here's where I'm at
Is anyone still out there? Leave a comment so I know that someone still reads this blog! Please...?!
Let me tell you in a nut shell what has been going on with me fitness wise.
I did the triathlon in November, as you probably read about forever ago. My goal through the holidays was to maintain my weight. I was hanging out around 134-135 lbs. I was very happy there. It was hard to maintain through the holidays though. I definately had to have days of "dieting" interspersed with the days of indulging. But I didn't gain any weight and I was thrilled about that.
On Jan 8th, I had a photo shoot with a girl that I did some trade work with. I haven't seen the pictures yet but I think they turned out well. I did a 10 day diet down and got down to 130 lbs. I LOVED how I looked here. I went to the gym the day after the photo shoot and I felt SO good. I knew most of the loss was water and that it would come back but i was still hoping to maintain around 132-133 ish. But i had no way of knowing what was water and what was fat so I was just guessing.
But our cruise threw a little kink in the whole maintaining idea. :-) We left two days after my photo shoot and I came home at 140 lbs! Lol. I know i didn't gain 10 b/c i was at 132 when we left and who knows how much would have come back even if we didn't go on vacation. But I pigged out and it was so much fun! I wouldn't change a single minute of it! Within 6 days I was back at my 134 lbs. I tried to get under that for a few mores days but didn't have the desire to be strict enough.
This brings us to now. I am getting my bf done again at the bod pod on Thursday. I was 18.2 last time which was a huge shock. I thought I'd be closer to 22%. I almost wouldn't be too surprised for it to come back at 20 or something and have the last time be a total fluke. We'll see. I am 2 lbs lighter than last time I did it and I don't THINK i've lost muscle as I can do more pull ups... Who knows.
I want to focus on something every month. And I dont' want it to always be a weight thing b/c I don't really need to lose much more weight. I am a size 27/4 in pants and I think that is small enough, right? ;-) BUT, everyone has their trouble zones so I want to have a different focus each month to keep my focus from losing weight. Make sense? Here are the ideas I have:
Feb: Pull ups
March: 1 arm push up
April: A 4 week cut for summer (maybe)
May: (or sometime in summer) Decrease my 5k time
These are just possibilities. But you get the idea.
I do know that Feb's goal is Pull ups/chin ups.
Start: Today I did 6 1/2 chin ups. Not sure how many pull ups I can do. I'll try next time I'm at the gym.
Goal: By the end of the month I want to be able to whip out 9 of them. 10 would be AWESOME. We're talking chin ups, fyi. If I can do 9/10 chin ups maybe I'll be able to do 4 pull ups?
I also want to focus on maintaining my weight without putting a focus on it. To do this I will workout 4-5 hours a week total (counting lifting and cardio and camp workouts - camp starts next week). And keep my calories at 1700-1750 a day.
Before you all say, that's such a low calorie count to maintain, keep in mind, i don't count fish oils, calcium chews, veggies, crystal light, gum, mints and I know that I underestimate. I am assuming I usually get about 200 cals more than I count or close to 2000. FYI.
Anyway, here's to week 1 of February!
Let me tell you in a nut shell what has been going on with me fitness wise.
I did the triathlon in November, as you probably read about forever ago. My goal through the holidays was to maintain my weight. I was hanging out around 134-135 lbs. I was very happy there. It was hard to maintain through the holidays though. I definately had to have days of "dieting" interspersed with the days of indulging. But I didn't gain any weight and I was thrilled about that.
On Jan 8th, I had a photo shoot with a girl that I did some trade work with. I haven't seen the pictures yet but I think they turned out well. I did a 10 day diet down and got down to 130 lbs. I LOVED how I looked here. I went to the gym the day after the photo shoot and I felt SO good. I knew most of the loss was water and that it would come back but i was still hoping to maintain around 132-133 ish. But i had no way of knowing what was water and what was fat so I was just guessing.
But our cruise threw a little kink in the whole maintaining idea. :-) We left two days after my photo shoot and I came home at 140 lbs! Lol. I know i didn't gain 10 b/c i was at 132 when we left and who knows how much would have come back even if we didn't go on vacation. But I pigged out and it was so much fun! I wouldn't change a single minute of it! Within 6 days I was back at my 134 lbs. I tried to get under that for a few mores days but didn't have the desire to be strict enough.
This brings us to now. I am getting my bf done again at the bod pod on Thursday. I was 18.2 last time which was a huge shock. I thought I'd be closer to 22%. I almost wouldn't be too surprised for it to come back at 20 or something and have the last time be a total fluke. We'll see. I am 2 lbs lighter than last time I did it and I don't THINK i've lost muscle as I can do more pull ups... Who knows.
I want to focus on something every month. And I dont' want it to always be a weight thing b/c I don't really need to lose much more weight. I am a size 27/4 in pants and I think that is small enough, right? ;-) BUT, everyone has their trouble zones so I want to have a different focus each month to keep my focus from losing weight. Make sense? Here are the ideas I have:
Feb: Pull ups
March: 1 arm push up
April: A 4 week cut for summer (maybe)
May: (or sometime in summer) Decrease my 5k time
These are just possibilities. But you get the idea.
I do know that Feb's goal is Pull ups/chin ups.
Start: Today I did 6 1/2 chin ups. Not sure how many pull ups I can do. I'll try next time I'm at the gym.
Goal: By the end of the month I want to be able to whip out 9 of them. 10 would be AWESOME. We're talking chin ups, fyi. If I can do 9/10 chin ups maybe I'll be able to do 4 pull ups?
I also want to focus on maintaining my weight without putting a focus on it. To do this I will workout 4-5 hours a week total (counting lifting and cardio and camp workouts - camp starts next week). And keep my calories at 1700-1750 a day.
Before you all say, that's such a low calorie count to maintain, keep in mind, i don't count fish oils, calcium chews, veggies, crystal light, gum, mints and I know that I underestimate. I am assuming I usually get about 200 cals more than I count or close to 2000. FYI.
Anyway, here's to week 1 of February!
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