Updates soon

I have been keeping a log but I'm really sick and haven't been able to get to the computer. Ill update the logs later this weekend and I have some new recipes too.

April 5th

I skipped my morning workout again for extra sleep.  I'm still fighting off a cold and some skin rashes and excema.  My body is really a mess from being forced to eat crappy processed food on my vacation in Disney World.  My vegetable options there were mostly just crappy lettuce and french fries. I'm starting to feel better each day though.

Please note:  my Friday workout will likely be postponed until Saturday because I have plans on Friday that will likely stop me from getting in a workout unless I get up before 5am which I don't really want to do.  My workouts would then be on Saturday and Sunday.  But, well see, maybe I'll get up, but I doubt it with this cold.

Wednesday, April 4th food log

First thing, Vanilla Spice Energy Tea with pasture heavy cream

Postworkout Breakfast

1/4 cup (measured dry) Steel cut oatmeal cooked in unsweetened coconut milk with blueberries & blackberries and a tiny bit of brown sugar, which actually was too sweet.  Next, time I will leave it out.  A cup of coconut milk with 1 scoop of vanilla isopure and 1/2 tbsp cocoa powder.

Lunch

Leftover chicken with onions, red and green bell peppers and half of an avocado.

Snack:

Generous serving of pecans, walnuts, and almonds.

 My Up The Vitamin C Dinner (to try to fight off this cold I got) london broil, with green beans, broccoli, red bell pepper, a clementine, a kiwi, and a little garlic grilled petite red potatoes (I couldnt resist them).

After this, I had 2 more clementines. 

CORE workout (Lower back and abs/obliques)

I modified this a little from what I wanted to do because I'm still sick.

Straight leg deadlift
Bar (45 lbs) x 10
Did some stretching in here
95 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
I didn't go up in weight on my ending sets because I was having trouble with both my grip and keeping my back straight at the higher reps.  Being able to keep your back straight is very important to prevent injury here.

Hanging leg raises
4 sets of bodyweight x 15

Good mornings
Bar (45 lbs) x 12
75 lbs x 10
95 lbs x 8
95 lbs x 8

Push sit ups
I did about 3 of these with 30 lbs but I couldn't take it with my cold and the blood rushing to my head

Precor abdominal isolator machine
80 lbs x 12
90 lbs x12
100 lbs x 12
110 lbs x 10

Precor back extension machine
(I had planned to do weighted 45 degree hyperextensions but am modifying again due to my cold)
120 lbs x 12
160 lbs x 12
200 lbs x 12
220 lbs x 20
(I threw in some extra reps bc it wasn't heavy enough)

Ab twists (preloaded barbell on back, like broomstick twist)
20 lbs x 20 twists to each side
30 lbs x 20 twists to each side

Tuesday, April 3 Food Log

First off, I woke up with a terrible head cold - I took some vitamin D, a greens+ supplement, and a probiotic to hopefully help things out.  I also have a very sore butt (from my workout you pervs) this morning, which means my workout was good yesterday (seriously get the sick thoughts out of your head)

I was super lazy today, and my food sucks, which is the opposite I should be doing when fighting a cold.  But, I couldn't get myself ready fast enough for work this morning...I definitely need to get back in the habit of cooking my lunches for the week on Sunday.

Breakfast was a cup of tea with heavy cream and a protein bar (20g).

Lunch - 3 hardboiled eggs

I've had a green tea and a Tazo Passion tea.  The warm teas seem to be helping out my sore throat & head and chest congestion.

Snack 1 - 2 handfuls of  of pecans, almonds, and cashews and the same for blueberries and blackberries.  I also had a Tazo Awake tea with heavy cream.  This was definitely very satisfying.

Snack 2 - another 20g protein bar

Dinner:

 Chicken breast with onions and red and green bell peppers, mashed avocado & a spoon of sour cream.

for a snack I had some mixed raw nuts (pecans, walnuts, almonds) and a cup of cultured coconut milk.  http://www.sodeliciousdairyfree.com/products/coconut-milk-yogurts/original-yogurt-beverage  

Monday, April 2nd Food Log

Keep in mind, I am not "dieting." I am just eating normally and eating until I am full.  

AM - cup of Vanilla Spice Energy Tea w/ tbsp heavy pasture cream

Postworkout - 1 scoop of Biotest Surge

On the way to work, cup of Tazo Awake Tea and tbsp heavy pasture cream

Breakfast:

Omelet: 3 omega 3 eggs, spinach, mushrooms, onions, red and green bell peppers, and sundried tomatoes cooked in some coconut oil
& a handful of blackberries and blueberries

Lunch

 a can of tuna over baby spinach with feta cheese, mushrooms, and kalmatta olives

for a snack I had 1 scoop of Isopure protein in 6oz of unsweetened coconut milk with 1/2 tbsp cocoa powder and 30g of mixed nuts (raw pecans, almonds, and walnuts)

Then things went a bit downhill in terms of nutrition:

 I came home late from work and found this dinner my husband made with the worst things he could find in the house.  The chicken was fried in grapeseed oil making it slightly less horrible. Needless to say I found the breadcrumbs my husband used and threw them out.

Then to make things worse, the hubby ran out to do some errands and came back with a pint of hagen daaz carmel cone, that we split... As, I said, when cheating, make it good.  You won't see me eating any low-fat processed ice milk concoction from the supermarket :)

Beautiful Booty Workout 1

Wide smith machine squats

• Legs almost as wide as the machine and toes slightly pointed out (it eases pressure of the hips).  I went much wider than the guy in the linked video.
• Make sure to go down until your legs are parallel to the floor and squeeze your butt on the way up
• 60-90 seconds rest between sets, basically just enough to stop panting and gasping for breath (and if you weren't gasping for air you didn't add enough weight!)

Bar x 5

50 lbs added x 10

90 lbs added x 10

90 lbs added x 10

90 lbs added x 10

90 lbs added x 10

Single leg 45 degree leg press 

60-90 seconds rest

90 lbs x 10 each leg

90 lbs x 10 each leg

110 lbs x 10 each leg

110 lbs x 10 each leg

110 lbs x 10 each leg

Machine kickbacks

At my gym I used the precor glute isolator 618

60-90 seconds rest

50 lbs x 10 each leg

60 lbs x 10 each leg

70 lbs x 10 each leg

My left leg failed

Cable pull through 

60-90 seconds rest

70 lbs x 10

70 lbs x 10

80 lbs x 10

I would've liked to do 5 sets on the last 2 exercises as well, but I woke up late and didn't have enough time before work to finish.

Vacation Is OVER

My vacation is over, and I survived wearing a bathing suit.  Seeing other people made me feel a bit better about myself.  Now that I'm not focused on wearing a bathing suit, I'm going to shift my focus to muscle.  I won't be dieting or counting calories and I'm going to be shifting my workouts to focus on things I feel I am lacking.

Right now, I'm planning on my week looking something like this:
Butt workout
interval cardio
Lower Back & Abs Workout
interval cardio
Push workout (chest, quads, triceps, calves, abs, front shoulder)
Pull workout (back, hamstrings, biceps, rear delt)

But I'm still working on it.

I'll resume posting tomorrow.