"The Cable Machine is Smarter Than Me."

Today's workout looked exceptionally rough. Once completed, I am not sure it was...but it certainly wasn't easy. That's fo sho.

The assignment:

45 Degree Leg Presses x 3s x 10r @ 320lbs (2 seconds up, 2 seconds down)
Overhead DB Lunges x 3s x 10r @ 12.5-17.5 lbs (hold a dumbbell in each hand above your head 3 seconds down, 2 seconds up, 1 second hold) (15 lb DBs.)

Barbell Deadlifts x 3s x 10r @ 110 lbs (2 seconds up, 2 seconds down)
Hip Flexion to Standing Leg Curls x 3s x 10r @ 20lbs (Hold the handle, curl the weight, when your leg is straight back down, bring your knee up into a so that you are in ihip flexion, bring your leg back down straight and repeat the curl, Free Motion, 2 seconds up, 1 second hold, 3 seconds down)(the is no tempo for the knee flexion portion, just bring your knee up and back down)

Flat DB Flyes x 3s x 10r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Alternating Arm Stability Ball Dumbbell Chest Press x 3s x 10r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

Pull-ups x 3s x 10r @ 90lbs or less (2 seconds up, 2 seconds down)
Single Leg/Arm Band Rows with rotation x 3s x 10r @ Purple Band plus Red or Blue Band (Anchor the band around something, 2 seconds in, 1 second hold, 3 seconds out)(Whichever side you are standing on is the side that pull)(12 on each side) (Purple only.)

Seated Machine Shoulder Press x 3s x 10r x 35-40lbs (2 seconds up, 2 seconds down) (40 lbs.)
Alternating Arm DB Scaption x 3s x 10r @ 7.5-12.5lbs (with your hands positioned thumbs up, raise the weight at a 45-degree angle, 2 seconds up, 1 second hold, 3 seconds down) (10 lb DBs.)

Alternating Arm DB Biceps Curls x 3s x 10r @ 12.5-17.5lbs (2 seconds up, 2 seconds down) (15 lb DBs.)
Cable Triceps Kickbacks x 3s x 10r @ 17.5-27.5lbs (2 seconds up, 2 seconds down) (12.5 lbs--per Devon.)

Wheelie Board Pikes x 3s x 15r (hands on a mat with your feet on a wheelie board, in a push-up position, keep your legs straight, bend at the hip and draw the board towards your hands, wheel back out into the push-up position) (Didn't do this. Did something different. See notes below.)
Hyperextensions with overhead plate press x 3s x 15r @ 10lbs (hold a weight plate above your head at the top of the motion, draw it in towards your chest as you descend, as you come back up, press the plate back up above your head)

I could not for the life of me figure out how to do Cable Triceps Kickbacks. I know how to do Dumbbell Kickbacks. And I must have looked *very* special as I kept acting out the motion and trying to figure out whether I faced the cable machine or faced away and whether the cables should be at arm height or above me or below. I finally gave up and got Devon. I told him that the cable machine is smarter than me. He thought that was hilarious. :) He showed me. I face it with the cables at arm height--in case you were dying of suspense.

Then I attempted the "Wheelie Pikes". Go ahead and read Devon's explanation of how to do them. I'll wait... Ok. Now picture *ME* attempting these. I'll wait again... Ok. You can stop laughing now. No really. It's not *that* funny. Ok. It was. So, I get into the push-up position and attempt to balance my feet on the wheelie board. At this point, the wheelie flies out from underneath my feet and my left knee crashes into the hard floor. Wheelie Pike Fail.

I asked Devon to assign something different or let me skip it. I think it is best that the first time I do these be in a session with him so he can help. :) He told me to get in a push-up position with a stability ball under my shins, then roll my knees in toward my chest. I did this instead. :)

Next workout: cardio tomorrow!

Special Friend Cardio and a Devon Sighting!

Today Amanda E. came to do cardio with me! Devon assigned the Arc Trainer. I have been working out at the gym since April 2009 and had NEVER stepped foot on it. It looks awful. And dangerous! The assignment was:

Arc Trainer: 50 minutes {3 minutes Z2, 2 minutes Z3} repeat.

Amanda was hesitant to step foot on the death contraption (rightfully so!), but I told her she had to because I had to. It was interesting. I found it actually easier to do without holding on. Amanda held on for dear life. I may have gotten a little show-off-y and while laughing at something Amanda said, I lost focus and one of the moving arms smacked me and I nearly fell off! Amanda LOVED the look of sheer terror on my face!!!

While on the arc trainer, Devon was walking by so I flagged him over. We had a fun conversation. Here are some highlights (some funny, some scary):

1) I told Devon the following story from today:
Amanda: What's the cardio for today?
Me: Devon hasn't told me yet--even though I texted him this morning.
Amanda: How can you stand waiting? The suspense is killing me! Do you just die everyday?
Me: YES!
Devon told us we both need therapy. I told Devon we *could* do that...OR he could get me my workouts at a reasonable time. :)

2) I told Devon how I cheated on food today. He prefaced the next statement by saying he may regret this (grin), but he wants me to email him my food for each day by 8pm. If I cheat he thinks he is going to start making my workouts hurt. He's avoided this for 9 months now but *finally* sees that this may be what I need. We agree that I have the knowledge, just not the control to apply it. I am a bit worried about this...maybe it will be good. Maybe.

3) *This one is my favorite!* In the past I had told Devon about my friend's butt measurements. She is a white girl but has a booty to be coveted by all women. (On a side note, my sister Meghan has a comparably amazing rear end.) When I told Devon the measurements, he creepily asked to see a picture. I called him a creepo. :) Well, today I decided to embarrass them both by telling Devon that he should check out her butt...in front of her! She looked *very* embarrassed. He looked *very* impressed and even said so. This whole awkward exchange brought me much joy. When Devon left, Amanda admitted that secretly she loved it!

Next workout: lifting tomorrow. HOPEFULLY with Amanda E.! But probably not. :(

Catch Up Post & Lifting Tuesday

Hi friends! I missed you so much!!!! Boston and NH were fun! But I am home now and I got some 'splainin' to do. Well, I am not going to explain anything. I ate poorly. But I am back! YAY!

I lifted at the hotel on Thursday morning. I forget what I did, but it was short. I did use challenging weights putting the boys around me to shame. :)

Then I didn't do anything else. I mean, I ran with Joey at two separate intervals during the marathon but one was super short and the other was just under a mile...not enough to count. :(

Today I lifted and Devon did not feel the need to ease me back into it:

Squat Press x 3s x 10r @ 310lbs (2 seconds up, 2 seconds down)
Single DB Step-ups to Balance x 3s x 10r @ 35-40lbs (2 seconds up, 1 second hold, 3 seconds down)(you only need one dumbbell. Hold it on the opposite side as the leg that is working) (40 lb DB.)

Seated Leg Curls x 3s x 10r @ 100 lbs (2 seconds up, 2 seconds down)
Single Overhead DB Squats x 3s x 10r @ 10-15 lbs (DB hand straight above your head, free hand on your hip, 2 seconds up, 1 second hold, 3 seconds down) (15 lb DB.)

Incline DB Flyes x 3s x 10r @ 20lbs (2 seconds up, 2 seconds down)
BOSU Push-ups Ball Side with hip abduction x 3s x 10r @ BW (black base down, blue side up, 2 seconds up, 1 second hold, 3 seconds down) (I did hip extension per Devon.)

Seated Row x 3s x 10r @ 65lbs (2 seconds up, 2 seconds down)
Single Arm Bent-over DB Row with Rotation x 3s x 10r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

DB Side Raises x 3s x 10r @ 7.5lbs (2 seconds up, 2 seconds down)
Standing Single Arm Cable Shoulder Press with Rotation x 3s x 10r @ 35lbs (2 seconds up, 1 second hold, 3 seconds down) (25 lbs per Devon.)

Hanging Leg Raises with Alternating Sides 3s x 15r @ BW (2 seconds up, 1 second hold, 3 seconds down)(turn your body so that both of your feet are towards one corner of the of the stand, come up to the middle and down to the other side)

Next workout: cardio tomorrow..hopefully with my favorite T-Rex.

Devon Session Today

Today I had a session with ABD. I lost two pounds and 1% body fat. Not too bad considering I've eaten whatever I wanted for the past 24 hours. :)

The lifting seems like it was stepped up a notch today. It was hard, but good.

The lifting:

Hack Squats: 300 lbs, 10 reps, 3 sets
Power Squats: 300 lbs, 10 reps, 3 sets

Deadlifts: 125 lbs, 10 reps, 3 sets
SL Lying SB Leg Curls: BW, 10 reps, 3 sets

Incline BB Press: 95 lbs, 10 reps, 3 sets
SA Band Press: Red, 10 reps, 3 sets

Bent-Over BB Rows: 70 lbs, 10 reps, 3 sets
Pull-Ups: 100 lbs assistance, 10 reps, 3 sets

Standing Military Press: 50 lbs, 10 reps, 3 sets
SA Standing Arnold Press: 17.5 lb DB, 10 reps, 3 sets

So, I am going to Boston tomorrow and won't be blogging...or dieting...or working out really...until next Monday or Tuesday!

"You Don't See Super Mario Drinking Water, Do You???"

Amanda E. came to the gym with me today! She partook of my offer for the two-week guest pass the gym was offering. Devon told me to do 50 minutes zone 2 on the cross-trainer but I didn't want to, so I asked if I could do the step-mill instead. This perplexed my trainer, since I usually hate the step-mill, but today I hated the cross-trainer more. He agreed.

Amanda and I rocked our 50 minutes on the step-mill! I burned 515 calories according to my heart rate monitor. Amanda LOVED the step-mill... No, no she didn't. But she did stick with it like a trooper! She was quite terrified of falling off of the seemingly endless staircase. She could barely muster the courage to remove one hand from the side railing to pick up her water bottle and could not even fathom removing the other hand at the same time to open it. She likened the whole event to being like the video game Super Mario Bros. And in her words, 'You don't see Super Mario drinking water, do you???' I laughed so hard *I* almost fell off of the step-mill! And then I managed the water for her so that she could properly hydrate. She'd slow the step-mill down to one of the slowest settings, take the open bottle from me, sip, sip, sip, and hand it back over. Such a cute, dramatrex. ;)

Next workout: ABD session tomorrow!!!

Sunday *Afternoon* Lifting

Today I had *big* plans to get up quite early and get my lifting done FIRST. I did that one Sunday and it became an awesomely productive day, so I decided to do it again. I texted Devon a reminder last night--like he asks me too.

I woke up this morning. Turned off my iPhone alarm and immediately checked my mail. WHAT?!!? No email from Devon???!?!?!? GASP! So I texted Devon the following: "I am going back to bed since I have no lifting plan from you." And I did. :)

Luckily, I had spare time this afternoon to lift (I don't always, Devon...), so in the end it was no big deal. Having said that, Devon will be forced to listen to me complain about it for a fraction of our session on Tuesday--the size of said fraction is still TBD. It's how I roll...

The (late) lifting:

Squat Press x 3s x 10r @ 310lbs (2 seconds up, 2 seconds down)
Single DB Step-ups to Balance x 3s x 10r @ 35-40lbs (2 seconds up, 1 second hold, 3 seconds down)(you only need one dumbbell. Hold it on the same side as the leg that is working) (40 lb DB.)

Seated Leg Curls x 3s x 10r @ 100 lbs (2 seconds up, 2 seconds down)
Single Overhead DB Squats x 3s x 10r @ 10-15 lbs (DB hand straight above your head, free hand on your hip, 2 seconds up, 1 second hold, 3 seconds down) (15 lb DB.)

Incline DB Flyes x 3s x 10r @ 20lbs (2 seconds up, 2 seconds down)
BOSU Push-ups Ball Side with hip extension x 3s x 10r @ BW (black base down, blue side up, 2 seconds up, 1 second hold, 3 seconds down)

Seated Row x 3s x 10r @ 65lbs (2 seconds up, 2 seconds down)
Alternating Arm Bent-over DB Row x 3s x 10r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

DB Side Raises x 3s x 10r @ 7.5lbs (2 seconds up, 2 seconds down)
Alternating Arm (stage 2) Seated Shoulder Press-FM x 3s x 10r @ 35lbs (2 seconds up, 1 second hold, 3 seconds down)(hold the weight in the "up" position and alternate from there)

Hanging Knee up to leg extension 3s x 15r @ BW (2 seconds up, 1 second hold, 3 seconds down)(bring your knees up and then extend your legs, legs back in the knees down)

Next workout: some sort of cardio tomorrow! But coming up soon, The Little Mermaid viewing with Ryan and Meagan.

Off Day Offerings: Devon Yelled at Me

On Wednesday night, I cheated. I promptly texted Devon to confess. We spoke on the phone for over an hour. Yes, he yelled at me. It was definitely the concerned-parent-I-care-about-you yelling versus the I'm-a-big-meanie-head yelling. We were both laughing a lot during the exchange, but he was serious and I appreciated it. He was right, but perhaps more importantly, he was constructive. Allow me to start from the beginning.

Since 16 August, I had been doing AWESOME. I got back on my plan. I was empowered again after a summer of the guilt/deprived roller coaster. Last Sunday, 12 September, recall that I did the Howard County Police Pace 5K. It was sponsored by Outback Steakhouse. I love steak. More specifically, I love Outback Steakhouse Steak...and baked potatoes...and bloomin' onions...and that amazing brown bread!!! Devon and I discussed whether or not I could have tasty Outback food (if they had it). He said I could have some steak and some brown bread (a teensy tiny bit--because he agrees it is so yummy) if they had it. After the 5K, I didn't want to eat off of my diet, I wanted to go home and have my peanut butter, string cheeses and pear. So I did. On the way to the car I saw the Outback food--not tasty looking, not steak, not brown bread--I made a good choice. (Ir)Regardless, I was in the healthy diet mindset.

That night I was at my friends' house and we decided to get ice cream. I got a kiddie twist in a dish because and I didn't feel like it was cheating. I view this as significant because typically I am on my plan perfectly then BLOW IT. This time I thought, I can have a treat and stay on track. I almost was going to write this post about that...

Then, on Tuesday, I worked out with Amy. After lifting we went to the Barnes and Noble Starbucks. I got a tall chai latte. That's another item off of the plan. Oh, but I am not finished.

Again, I still felt empowered. Then on Wednesday night, I ran/walked with Meagan and Amy. I was *not* feeling it. It was quite a pitiful cardio session for me. I was tired and didn't want to be exercising. I asked Meagan if she wanted to go to Pei Wei. Ryan joined us.

I ate:

Chicken Lettuce Wraps: 2 servings, 310 calories each. We split them 3 ways so I had ~206 calories.
Sweet & Sour Chicken: 2 servings, 320 calories each. I ate it all. 720 calories.
Brown Rice: 2 servings is 3 oz. and 100 calories. Shall I assume my two serving sweet & sour chicken came with 2 servings of rice? Ok. 200 more calories.
Fortune Cookie: 20 calories (and a fortune!)

I then suggested that we go to Rita's:

Regular Twist with Chocolate Sprinkles: 330 calories for the ice cream, 35 for the sprinkles.

Then I went home...and in a craze ate two spoonfuls of peanut butter from the jar:

2 Tbsp. All Natural Jif: 190 calories.

Ok. So, the total damage was: 1701 calories. More than I eat in a typical day. For dinner. In less than two hours.

Needless to say I did not feel so hot that night. I texted Devon and told him I cheated and that my stomach hurt. Because it did...obviously!

He texted me some good things, for example:

*So, you went and got some food that made you feel sick and that runs counter to your goals. So, you've traded in losing weight and feeling great for Pei Wei and feeling bad? Not a good deal.

*I know the nutrition and exercise program you're on works. So do you. So feel free to waste your time deviating from your program. Not a good deal. If I were you, I'd stick to the program and stop tripping yourself up.

Eventually, I just called him and we talked for over an hour. He was very honest and stern with me (and he used some curse words that I will not type out here!). He told me that I not only messed up--I messed up 3 times. I claimed it was ONE time because it was "dinner". He said I messed up, then I drove somewhere else and messed up again and then I drove home and messed up AGAIN. He's right. I told him that I made a good choice by having brown rice instead of white rice. He said no. I was shocked. I like white rice better than brown, but I chose brown. He reminded me of my no-starch-after-noon restriction and how "dinner" is after 12:00.

Devon also told me tat I cannot view food as a treat. Apparently other people can, but *I* cannot. He said that I lack control and therefore cannot do the kiddie ice cream on Sunday like I did. Judging by Wednesday, he may be right. :(

I don't remember all that we talked about and how it could have possibly lasted for over an hour, but it did. All in all, it was a good conversation. I appreciate that he did not allow me to justify--even though I don't like it. I recognize that it is what I want/need. Also, he didn't just yell. He also talked about why things work and don't work.

My trainer is the best. :)

Cardio at the YMCA

Today was a cardio day. Devon assigned the 'elliptical program' which is 50 minutes all in zone 2 with intervals of 3 minutes @ ramp elevation of 5 and 2 minutes @ 20.

The ellipticals at the Y are weird CYBEX brand ones. They look like arc trainers, but once I hopped on, they were, in fact, ellipticals.

Amy met me there and we worked out together! Super fun! The weird CYBEX ellipticals had an incline range from 0-10, so instead of 5/20 intervals, I did 3/10s. I thought that was the best translation I could figure out between the machines.

I accidentally hit the stop button (located DIRECTLY next to the incline arrows) once (it's surprising I *only* hit it once). I restarted it but was not sure EXACTLY how much time I had left. When all was said and done, according to my HR monitor I went 58:21 instead of 60 minutes. Happens... In the time I burned 605 calories.

Tomorrow, I rest. :) Lifting on Sunday!

HCL Trained Me!!!

Today Amanda F. let me crash her session with HCL (with ABD's approval, of course!)!!!!!! Due to Lifetime hating fitness (and closing for the week to replace carpets), Liz and Amanda (and me!) planned to meet at Liz's apartment complex gym. I was SO scared to go. So scared.

But I held my own! It wasn't too bad. I feel like HCL pushed Amanda harder than me. I am telling myself that it is because she has never trained me and doesn't know my limits and didn't want to hurt me, but I am fighting the though that she thinks I am a pansy. :)

Here's what we did (all supersets--Amanda would do one and I'd do the other, then we'd swap):

Lat Pulldowns: 12-15 reps, 3 sets (I did 15 reps every time; the weight increased each set)
DB Front Squats: 15-20 reps, 3 sets (I did 20 reps every time; HCL has me start with 15 lb DBs even though I told her I could do 20s, the second set she asked how the first set was an I said easy, so she had me do the 20s for the 2nd and 3rd set)

Core exercise where you sit on a bench, lean back and hold on (almost like bench dips), then you bring your knees in and crunch: 20 reps, 3 sets
Seated Twists with a Core Ball: 15 reps each side, 3 sets

Incline Chest Press: 15 reps, 3 sets (weight increased each time)
Walking Lunges: across the room and back and across, 3 sets

Crunches where you start up at your knees and lean back til you can barely hold it, hold it for 2 seconds, then back up: 10 reps, 3 sets
Leg Raises to Toe-Ups: 10 reps, 3 sets

Liz's classy apartment gym machines did not have numbers on the weights so we have no idea what the weight was. Liz guesstimated and we adjusted as necessary. Oh! We also warmed up then jogged at an incline of 4.0% for like 5 minutes and walked/jogged inclines at the end for a few minutes then cooled down.

Liz is super fun to chat with. I had a good time. I no longer fear training with her, but still know that we would not be a good trainer/client fit--mostly because I think she would not handle my neediness in email/text/calling and my need to be coddled and affirmed. :)

Next workout: some sort of cardio tomorrow!

Girls Run!

Meagan, Amy and I went for a 3 1/4-ish mile run/walk today! It was super fun girl time and great conversation!!!

That's all I got. :)

Next workout: outdoor bootcamp with Amanda F. and HCL!!!! I'm so excited!!! And terrified.

"Middle-Aged Erin, There's a Place You Can Go"

Let's say it together: It's fun to stay at the..

Y! M! C! A!

Yes, that's right! Today I worked out with Amy the the Y! Lifetime has left its members high and dry with no gym for FIVE DAYS!!! They are closed from Monday to Friday to replace the carpet. I don't mind dirty carpet, Lifetime, I just want to get my workouts in! But, Amy came to the rescue with a 5-day guest pass to the YMCA!

The Ellicott City Y is really nice! It's slightly smaller than Lifetime, but had all the machines I needed and I only had to wait for two pieces of equipment, which happens at Lifetime all the time. Also, Amy was there! Win!

Here was the lifting routine from Devon (supersets):

Seated Leg Extensions x 3s x 10r @ 95-105lbs (2 seconds up, 2 seconds down) (100 lbs. They had no 5 pound increments.)
DB Squats to Calf Raise x 3s x 10r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

Lying Leg Curls x 3s x 10r @ 90-95 lbs (2 seconds up, 2 seconds down) (90 lbs.)
Overhead Reverse DB Lunge to Balance x 3s x 10r @ 15-20 lbs (hold the dumbbells above your head, 2 seconds up, 1 second hold, 3 seconds down) (20 lb DBs.)

Flat BB Bench Press x 3s x 10r @ 65-75lbs (Smith Machine, 2 seconds up, 2 seconds down) (75 lbs.)
Triple Stop Push-ups x 3s x 10r @ BW (front the top of the push-up position, move 1/3 of the way to the bottom of the position and hold for 1 second before moving another third and so on)

Pull-downs x 3s x 12r @ 55-65lbs (2 seconds up, 2 seconds down) (60 lbs.)
Two hand Stability Ball Dumbbell Pullover x 3s x 12r @ 10-15lbs (db in each hand, lying on stability ball 2 seconds up, 1 second hold, 3 seconds down) (15 lb DBs.)

Standing DB Shoulder Press x 3s x 12r x 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Single Arm Bent-over DB Flyes x 3s x 12r @ 7.5-12.5 lbs (2 seconds up, 1 second hold, 3 seconds down) (12.5 lb DB.)

Staggared Stance Cable Rope Hammer Curl x 3s x 12r @ 25-35lbs (, 2 seconds up, 2 seconds down) (30 lbs.)
Single Arm Overhead Staggared Stance Cable Rope Triceps Extensions x 3s x 12r @ 15-20lbs ( face away from a cable machine, lean forward and extend the rope over you head 2 seconds out, 2 seconds in) (note: if they don't have a cable machine, you can do this while sitting on a stability ball and using a dumbbell. Don't lean, sit up straight) (20 lbs.)

Overhead Alternating Sides Stability Ball Crunch 3s x 15r @ BW (hands above the chest, crunch up towards one knee and then the other, both sides count as one, 2 seconds up, 1 second hold, 3 seconds down)

This workout was tough, but doable. I will be in pain tomorrow--I just have a feeling about this... :)

Next workout: running with Amy and Meagan tomorrow!

Off Day Offerings: My "Project"

As promised, I have posted my Exercise tiddlywiki on the interwebs! It was very easy to do. I used tiddlyspot--a free hosting site for tiddlywikis. It's super easy and free: my two favorite things.

I call it my "project", because one time Devon referred to it as that in an email and I got all mad because it sounded totally condescending and denigrated my efforts to become independent and trainer-free. So I now call it my "project" to shame him... :)

Here is the link to my page:

http://eecsexercises.tiddlyspot.com/

When you get there it should be pretty simple to navigate, but here is some information on how it works.

* The main page is an index. You can click on any major muscle region (e.g. Legs) and it will open up a list of all of the major muscles in that region (e.g. Glutes, Hamstring, etc...) and pair them with a focus for the exercise (e.g. Strength, Stability, etc...). So, if you want to know which exercises Devon assigns me for working my glutes with a strength focus, you would click on "Glutes, Strength" and a list will be generated.

* If you want to know what I did on particular day, enter the date in the search box (of the formL dd mmm yy). A good example is 16 Feb 10.

* When you click on an actual exercise, it will have a description (if it is not obvious) and then the date I did it and what weight, number of reps and number of sets. I am filling this in slowly. At the time of this posting, I am only up to early March 2010, so there is A LOT to fill in.

Anyways, I love my Exercise Tiddlywiki. I hope that you do too!!!

So Many Police Officers...Not One Pat Down... ;)

Today I participated in the Howard County Police Pace--a 5K that supports the Howard County Police Foundation. I have a friend who is a Howard County Police Officer so I was thrilled to support him by running it. I signed up with my friend, Tracy, his wife.

It rained for the first time in almost a month this morning! At first I was ticked and did NOT want to get all wet. But then I remembered how much I like running in the rain and how WONDERFUL it feels to run in a chilly rain--SO much better than this summer heat!!!

I started with Tracy, but quickly gave her the go ahead to leave me because she is much faster than me. I hadn't run for speed in quite some time--I'd been doing long runs at an 11:30- or 12-minute mile pace. I was hoping for a sub-35 minute 5K. I don't have my time because they haven't been posted yet, but the gun time clock had a 32 on it when I crossed the finish, so my time was either in the high 31s or low 32s. I'll take it! As I told Tracy (who finished with a 26 on the clock), I expected a MUCH slower time so I was very happy! It probably didn't hurt that the first 3/4 of a mile or so was downhill. :)

Bikram Yoga again today, then I rest tomorrow (while the plumbers tear up my front yard for a painfully large sum of money)!

Lifting Saturday

Today I lifted bright and early! It did not go stellar--I mean, it was fine, but I didn't feel *amazing*. It occurred to me during the session when I felt slightly nauseous that I had three potential reasons for not feeling great (or a combination of some or all of them).

Within a forty hour period, the following happened:

1) On Thursday I had a medication change that has made me feel a little under the weather;
2) On Friday I tried Bikram Yoga for the first time; and
3) This morning I had egg whites and cereal before working out. I believe this is the first time I've eaten dairy before an early morning workout.

So, I powered through the following:

45 Degree Leg Presses x 3s x 12r @ 270-300lbs (2 seconds up, 2 seconds down) (300 lbs.)
Overhead Lunges x 3s x 12r @ 25-35lbs (hold a weight plate above your head 3 seconds down, 2 seconds up, 1 second hold) (35 lb weight plate.)

Barbell Deadlifts x 3s x 12r @ 100 lbs (2 seconds up, 2 seconds down)
Hip Flexion to Standing Leg Curls x 3s x 12r @ 15-20lbs (Hold the handle, curl the weight, when your leg is straight back down, bring your knee up into a so that you are in ihip flexion, bring your leg back down straight and repeat the curl, Free Motion, 2 seconds up, 1 second hold, 3 seconds down)(the is no tempo for the knee flexion portion, just bring your knee up and back down) (20 lbs.)

Flat DB Flyes x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Stability Ball Dumbbell Chest Press x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs!!!!)

Pull-ups x 3s x 12r @ 90lbs or less (2 seconds up, 2 seconds down) (88 lbs assistance.)
Single Leg/Arm Band Rows x 3s x 12r @ Purple Band plus Red or Blue Band (Anchor the band around something, 2 seconds in, 1 second hold, 3 seconds out)(Whichever side you are standing on is the side that pull)(12 on each side) (purple + blue)

Seated Machine Shoulder Press x 3s x 12r x 35-40lbs (2 seconds up, 2 seconds down) (40 lbs.)
DB Scaption x 3s x 12r @ 7.5-12.5lbs (with your hands positioned thumbs up, raise the weight at a 45-degree angle, 2 seconds up, 1 second hold, 3 seconds down) (12.5 lb DBs.)

Alternating Arm Cable Biceps Curls x 3s x 12r @ 20-25lbs (2 seconds up, 2 seconds down)(Use both sides, one hand grip in each hand. Stand a little bit forward so that the cables are pulling down and backwards) (20 lbs each arm.)
Alternating Arm Dumbbell Triceps Kickbacks x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (15 lb DBs.)

Stability Ball Passovers x 3s x 15r (lay flat on a mat with your arms above you head, ball between your feet crunch up while bringing your legs up off the mat, pass the ball from your feet to your hands. Keep your legs as straight as possible)
Hyperextensions with hands behind your head x 3s x 15r

Oh the Stability Ball Passovers did not go well. I could barely do more than 3 or 4 without resting briefly. I was just spent. I thought about stopping after the first set (and then again after the second set), but made the decision to finish it. And I did. And I am glad it's over. :)

Next workout is the Howard County Police Pace 5K tomorrow!

HOT! HOT! HOT! ... Yoga.

I normally tell my stories in chronological order, but today I will jump to the end: I SURVIVED!!!

Ok, back to the beginning. Rock Climber Larry asked me if I wanted to do Bikram Yoga with him. I knew two things about this: 1) it was yoga; and 2) it was in a room that was 105° F. I have been curious about yoga for awhile--people just *rave* about how awesome it is. However, I had two major concerns about it:

1) I've never actually tried yoga, but you all remember how well Pilates went (when I still weighed almost 100 more pounds). The yoga-esque moves were physically impossible for me to get into because of the extra weight. Now that I am Erin 2.0, I figured I should give it another try.
2) I was not sure about the heat being okay with my doctors because I am on prescription blood thinners. Well, I called and they said it was cool to do, just be sure to stay hydrated.

Done and done.

Additionally, Bikram Yoga Columbia offers an intro package where you pay only $25 and can go to as many classes as you want (or can handle) for 10 consecutive days. One class (without a membership of some sort) is $18. I love me a bargain. With Devon's approval, I was *in*.

We were talking about it in front of our friend Aleria today. She wanted to come to! So, the three of us were off! I can say that I was scared (and I think Aleria was too!).

To take a small step back, here is the wikipedia description of Bikram Yoga:

Bikram's Beginning Yoga Class runs approximately 90 minutes, incorporates a series of 26 postures and 2 breathing exercises, and is ideally practiced in a room heated to 105°F with a humidity of 40%...It is common for beginners to experience dizziness and nausea.

You bring (or rent) a mat, a full-sized bath towel, a smaller towel for sweat-wiping and lots of water! You also wear the skimpiest workout clothes you have because you sweat like nobody's business! I had thought it was only 60 minutes long until this afternoon, so I had *some* time to mentally prepare, but not much!

I think I did pretty well. I couldn't do all of the poses, but tried every one and successfully (to some degree) completed most. Here are some highlights of the good, the bad and the ugly:

Pranayama Series (Standing Deep Breathing): Nailed it.
Savasana (Dead Body Pose): My favorite.
Dhanurasana (Bow Pose): This would be "the ugly". Just wasn't happening.
Ustrasana (Camel Pose): Made me feel a little bit nauseous. I went back to Savasana for this portion of the workout. :)

So..I survived! I will definitely go back during my 10-day intro deal. Larry, Aleria and I are thinking about doing the Sunday 4pm class. I can only go if the plumbers who are coming "after 10am" are done by then. The yoga instructor told me that if I believe they will be done in time, they will be. Ri-i-i-ight.

I feel good. Tired. I am not sure if my muscles feel relaxed (like post-massage) or sore (like post-workout) but I feel them. Not bad...just feel them. Especially my shoulders and upper back region. I am curious to see what tomorrow will bring.

Speaking of tomorrow, I'll be lifting! Namaste! (that's a yoga word I learned...look how relaxed and zen I am now...)

I Declare Us Officially 'Friends'

Devon and I have had our ups and downs in our professional relationship--I think anyone who has rad even only a few of my blog posts knows this fact to be true. But today, lucky Devon, we took it to the next level--we're friends. We worked out together--just for fun..or maybe because I am persistent, but still, the fact remains that Devon wasn't getting paid. :)

We did our respective cardio on side-by-side ellipticals! I had to do 50 minutes and Devon *hates* cardio and therefore only did 30 minutes. My assignment was:

Elliptical: 50 minutes, zone 2, {3 minutes @ ramp elevation 5, 2 minutes @ ramp elevation 20}.

I started and Devon joined me part-way through. We chatted about a lot of stuff. *I* had fun and I am *sure* he did too. ;)

My Stats:

Calories Burned: 610.2 (Elliptical)/ 574 (HR Monitor)
Time: 55:45
Strides: 8179
Ending HR: 123

Next workout: Tomorrow--quite possibly bikram yoga. If not, lifting.

Devon Insulted My White Legs...Again.

Today was a Devon Day!!! We began our session of fun by weighing in. I lost two pounds. I wanted to lose more, but...I ate poorly from Thursday night to Sunday...so I kind of deserved it. Devon thinks that a pound of weight loss per week is good--we can agree to disagree. He took body fat measurements too--I'm down to 23.7%, that's 1.9% down from two weeks ago! Now THAT is a number I like!!!

Now onto the lifting (all supersets):

Hack Squats: 270 lbs, 12 reps, 3 sets
OH BB Squats: 20 lbs, 12 reps, 3 sets

Deadlifts: 115 lbs, 12 reps, 3 sets
AL Lying SB Leg Curls: BW, 12 reps, 3 sets

Incline DB Press: 30 lb DBs, 12 reps, 3 sets
AA Standing Cable Press: 22.5 lbs, 12 reps, 3 sets

Bent-Over BB Rows: 70 lbs, 12 reps, 3 sets
Stag. Stance Standing Lat Pulldowns: 50 lbs, 12 reps, 3 sets

Standing Military Press: OB, 12 reps, 3 sets
AA Prone SB Shoulder Press: BW, 12 reps; 2.5 lb plates, 12 reps; 5 lb plates, 12 reps

Funny story time? Okay!

During the Lying SB Leg Curls, I had a hard time...staying balanced...with one leg only. After a bit I got my grove on. I told Devon how it would have been nice for my trainer to *tell* me that I had to balance in the middle of the ball instead of me trying to roll it just lifting one leg. He said (and I quote): "You're a big girl, you can handle these things." I responded in the only rational way: "Did you just call me fat?!?!?" He said something about me being a 'grown woman' after that, but I stopped listening.

Also, during the Lying SB Leg Curls, he put the mat DIRECTLY in the sun. So it was both in my eyes and made me very hot. Devon said I should THANK him for keeping my glowing white legs in the sun...hurtful, Devon.

Finally, I was mad at Devon for something (I have no idea what!) and I glared at him. He glared right back and we got into a mini staring contest. I held my own for a bit...but he totally one. I burst into laughter--hey, he's a funny looking man. :)

Next workout: cardio tomorrow. I am currently trying to guilt Devon into cardio-ing with me. We shall see...

Cardio Tuesday

Today's assignment was 50 minutes, all zone 2 on the cross-trainer. 38 minutes in Devon stopped by. I wanted to show him my amazing searchable exercise tiddlywiki. He had a client in 15 minutes, so he approved for me to stop at 40 minutes and show him. He was *very* impressed. As well he should be. I am attempting to publish it to the interwebs, but i need to find a free easy way to do it. Stay tuned.

Anyways, my stats:

Calories Burned: 405 (HR Monitor)/407 (Cross-Trainer)
Time: 40:00
Distance: 4.90 miles
Ending HR: 151 (no cool down)

Next workout: ABD session tomorrow!

Labor Day Lifting & Massage!

Today I lifted before my post-half-marathon-massage! I was on a tight schedule because I had to lift BEFORE my massage at 1pm. I told Devon this at 1pm yesterday. At 1000 (my deadline), still no routine from my trainer. So I sent him a...few...distressed texts. He texted me back that he was sick and just woke up. Aw. Now I feel like a jerk. But he *did* write me a workout at that point. :)

Here was the routine (note that the legs section is lighter because Devon had mercy on me from the half yesterday):

Squat Press x 3s x 12r @ 250lbs (2 seconds up, 2 seconds down)

Seated Leg Extensions x 3s x 12r @ 75lbs (2 seconds up, 2 seconds down)

Seated Leg Curls x 3s x 12r @ 75 lbs (2 seconds up, 2 seconds down)


Flat DB Flyes x 3s x 12r @ 20lbs (2 seconds up, 2 seconds down)
Off side BOSU Push-ups Ball Side x 3s x 12r @ BW (black base down, blue side up, one hand on the BOSU and the other on the ground, 6 on each side, 2 seconds up, 1 second hold, 3 seconds down)

Seated Row x 3s x 12r @ 60lbs (2 seconds up, 2 seconds down)
Alternating Arm Bent-over DB Row x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

DB Side Raises x 3s x 12r x 7.5lbs (2 seconds up, 2 seconds down)
Single Arm Seated Shoulder Press-FM x 3s x 12r @ 35lbs (2 seconds up, 1 second hold, 3 seconds down)

Hanging Scissors 3s x 15r @ BW (basically alternating leg raises, 2 seconds up, 1 second hold, 3 seconds down)

Then I went on to my massage. Aside from a chatty massage-er, it was good. Next time I will book far enough in advance to reserve the good one. :)

Next workout: cardio tomorrow!

*I'M* Chipper Jen?!?!

It's the Virginia Beach Rock n Roll Half Marathon day!!! I ran with my VA Beach friends, Amber and Lito! It was Amber's *first* half and she signed up for it almost a year ago to celebrate her 30th birthday (which was a few days ago)! What a _great_ idea!!!!

As we were walking to the starting corrals, we were discussing the book, "The Non-Runner's Marathon Guide for Women" by Dawn Dais. Specifically, we were discussing Chipper Jen--Dawn's early morning running buddy who just *loved* running...a little too much...a lot to early. Dawn stated that when Chipper Jen was getting to be just a little too much to take, she'd bring up losing toenails (a common runner problem) and it shut her up.

We set off doing 10/5 run/walk intervals. Amber pointed out at ~4.5 miles that she was proud of herself for not mentioning how much she hated running for a whole 4.5 miles! I tried to be the motivational one--pushing her to run when she didn't want to and reminding her how INCREDIBLE this accomplishment was. At somewhere around mile 7, she turned to me and said, "You know you're Chipper Jen, right???" I immediately thought, "WHAT!?!?" and about a millisecond later, thought, "Yeah..." I laughed told her she was right, then informed her that she was in trouble because losing toenails won't shut *me* up. :)

After a long, hard 3 hours, 38 minutes and some change, Amber became a half marathoner!!! I am so very proud of how she pushed herself *every* time I challenged her to! Also, after some rest and recovery, she is proud of herself too!!! Despite hating running, I think she'll do another half...

The stats from my GPS watch:

Distance: 13.24 miles
Time: 3:38:31
Calories Burned: 1190
Average Pace: 16:30 min/mile
Average HR: 142

I *loved* today! I feel like I was able to do for Amber what Julie did for me last November! There is something amazing about someone inviting you on their journey to complete a half marathon for the first time (or any other goal, really). For me, today was about seeing Amber accomplish the dream that I did at the Richmond Half. It's exciting to relive it! It's so fulfilling to think that you helped make that happen! I have full confidence that without me, Amber would've rocked it just the same, but she let me participate with her and I love her for it!

Next workout: lifting tomorrow...followed by a well-earned full body massage. :)

Lifting with Chewie!

Today I lifted with Rebecca (a.k.a. Chewbecca, a.k.a. Chewie, a.k.a. Chew-Chew) in Fredericksburg, VA!!! After battling Northern VA I-95 traffic, I was pumped and ready to kick some gym butt. We went to Rebecca's gym, American Family Fitness. It's a fairly good gym--I'd say better than most, but no Lifetime Fitness in Columbia. Chewie hung with me like a champion!

Here is the lifting Devon assigned:

Seated Leg Extensions x 3s x 12r @ 90-100lbs (2 seconds up, 2 seconds
down) (100 lbs.)
Overhead DB Squats to Calf Raise x 3s x 12r @ 15-20lbs
(hold the dumbbells above your head, 2 seconds up, 1 second hold, 3 seconds
down) (20 lb DBs.)

Lying Leg Curls x 3s x 12r @ 90 lbs (2 seconds
up, 2 seconds down)
Reverse DB Lunge to Balance x 3s x 12r @ 25 lbs (hold
the dumbbells at shoulder height, 2 seconds up, 1 second hold, 3 seconds down)

Flat BB Bench Press x 3s x 12r @ 65-75lbs (Smith Machine, 2 seconds up,
2 seconds down) (75 lbs.)
Push-ups with hip abduction x 3s x 12r @ BW (one
leg of the ground and to the side, 2 seconds up, 1 second hold, 3 seconds down)

Pull-downs x 3s x 12r @ 55-65lbs (2 seconds up, 2 seconds down)
(65 lbs.)
Stability Ball Dumbbell Pullover x 3s x 12r @ 25-30lbs (lying on
stability ball 2 seconds up, 1 second hold, 3 seconds down) (35 lb weight
plate.)

Standing DB Shoulder Press x 3s x 12r x 15-20lbs (2 seconds up, 2
seconds down) (20 lb DBs.)
Alternating Arm Bent-over DB Flyes x 3s x 12r @
7.5-12.5 lbs (2 seconds up, 1 second hold, 3 seconds down) (10 lb DBs. They had
no half sizes.)

Cable Rope Hammer Curl x 3s x 12r @ 25-35lbs (use a rope
instead of a straight bar, 2 seconds up, 2 seconds down) (35
lbs.)
Overhead Staggared Stance Cable Rope Triceps Extensions x 3s x 12r @
25-35lbs ( face away from a cable machine, lean forward and extend the rope over
you head 2 seconds out, 2 seconds in) (note: if they don't have a cable machine,
you can do this while sitting on a stability ball and using a dumbbell. Don't
lean, sit up straight) (25 lbs.)

Alternating Sides Stability Ball
Crunch 3s x 15r @ BW (hands over chest, crunch up towards one knee and then the
other, both sides count as one, 2 seconds up, 1 second hold, 3 seconds down)

Rebecca, as always, was an excellent weight lifting partner! She even claims there were two different men hitting on me, but I think they were just being polite. Either way, it boosts my ego a bit...

Speaking of boosting my ego...(my favorite thing to do!)...Rebecca gave me some excellent feedback for perspective on my progress. Way back in June 2009, Rebecca came to the gym and lifted with me. She was able to do everything I did--weights the same and all. This time, she considers herself in comparable shape and she did lighter weights for a bunch of the exercises. What a great way to measure a little over a year's worth of progress! If all is going well, this *should* happen given her being constant.

We did get scolded by one of the personal trainers that we are not allowed to take dumbbells off of the Man-Land mat. I *FREQUENTLY* do this to do supersets. Luckily, it was about a 10 foot walk to the mat, so I asked if we could just drop them on the edge and he said sure. He even laughed at how stupid a rule it was. Chewie is looking for a personal trainer. Watching him interact with his client, we think he may be a good fit--even though he scolded (nicely) the Double Shot. *Clearly* the legend has not made its way as far south as Fredericksburg. ;)

Tomorrow I rest and drive to VA Beach for the Rock n Roll Half Marathon!!!!

I Like Amy.

Today I cardio-ed with Amy. I like her. Lots. We did my assignment from ABD:

Elliptical: 50 minutes, zone 2, {3 minutes-ramp height 5, 2 minutes-ramp height 20}.

As expected the company was great! We caught up. We laughed. We talked important life stuffs. It was much needed!!!

Stats:

Calories Burned: 614 (Elliptical)/603 (HR Monitor)
Time: 60:00
Strides: 8071
Ending HR: 123

I saw Ajay in the parking lot while waiting for Amy. He had just done cardio...WITH HIS TRAINER (Dr. Doom aka BTOT)...as "friends". Brandon called him up or something and was all, "Wanna do cardio with me?" THEN Ajay informed me that BTOT is in his fantasy football league. AND he may be coming to the opening service of the church Ajay is starting (Saturdays @ 6pm @ Lamb of God school in Arbutus). Wow! THAT is a "friend" or as Ajay said it,they're "buds."

So, you may see where this is going. I saw Devon and was all:

Me: Devon, you say we are friends but my friend Ajay who trains with Brandon did cardio *with* him today, because THEY are FRIENDS and Brandon is in fantasy football with him in fact he's playing against Ajay's wife this week and Brandon might go to the first service of Ajay's new church Ajay says they are 'buds' and they are we aren't 'buds' you say we're friends but we aren't friends like that.

*pause for a breath*

Devon: You want to do cardio together?
Me: Yes.
Devon: Ok.
Me (internal): That was easy. ::grin::

Next workouts: lifting tomorrow in Fredericksburg. Saturday: rest. Sunday: VA Beach Rock n Roll Half marathon (walk/run). Monday: lifting.

I may or may not have blogging capability until Monday... We shall see!!!

Lifting Wednesday, Awesome Yesterday & Devon's Weakness...

Today was Lifting Wednesday. Here is it is:

45 Degree Leg Presses x 3s x 12r @ 270-300lbs (2 seconds up, 2 seconds down) (300 lbs.)
Rev to Forward Lunges x 3s x 12r @ 25-30lbs (step backwards, 3 seconds down, 2 seconds up, step up and forwards into a lunge without letting your leg touch the ground, 3 seconds down, 2 seconds up, step up and back so your feet are back together. Alternate legs. (30 lb DBs.)

Barbell Deadlifts x 3s x 12r @ 100 lbs (2 seconds up, 2 seconds down)
No Hands Standing Leg Curls x 3s x 12r @ 15-20lbs (Place your hands on your hips and balance while you do this Free Motion, 2 seconds up, 1 second hold, 3 seconds down) (20 lbs.)

Flat DB Flyes x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Single Arm Dumbbell Chest Press x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down)(All on one arm and then the other) (30 lb DBs!!!!!!)

Pull-ups x 3s x 12r @ 90lbs or less (2 seconds up, 2 seconds down) (85 lbs assistance.)
Single Leg Band Rows x 3s x 12r @ Purple Band plus Red or Blue Band (Anchor the band around something, 2 seconds in, 1 second hold, 3 seconds out)(switch feet in the middle of the last set) (purple + red)

Seated Machine Shoulder Press x 3s x 12r x 35-40lbs (2 seconds up, 2 seconds down) (40 lbs.)
Single Arm Dumbbell Front Raises x 3s x 12r @ 7.5-12.5lbs (2 seconds up, 1 second hold, 3 seconds down)(All on one arm and then the other) (12.5 lb DBs.)

Cable Biceps Curls x 3s x 12r @ 20-25lbs (2 seconds up, 2 seconds down)(Use both sides, one hand grip in each hand. Stand a little bit forward so that the cables are pulling down and backwards) (20 lbs.)
Dumbbell Triceps Kickbacks x 3s x 12r @ 12.5lbs (2 seconds up, 2 seconds down)

V-Ups x 3s x 15r (lay flat on a mat with your arms above you head, crunch up while bringing your legs up off the mat. You should end up sitting balanced on your tail bone for a second at the end of the movement. Keep your legs as straight as possible)
Hyperextensions with hands above your head x 3s x 15r

I feel great! I am really enjoying lifting lately, which is not standard--but I'll take it! Also, I informally weighed in on the locker room scale (not an official weigh-in) and I am down about 4 pounds from last week!!! Stay tuned for the official number next Wednesday when I meet with ABD.

****NEXT TOPIC****

Yesterday my Mom and Step-father, Sherman, came into town!!! It was a short (24 hours!) visit, but it was chock full of fun!!!I will detail the day, along with my amazing food choices. I repeat: AMAZING food choices.

0530: Wake up, eat healthy breakfast, go to work.
0900: Eat healthy snack.
0915: Get a call from Mom! They've landed. Leave to go pick them up.
1000: Take Mom and Sherman to Bob Evans. Drank only water.
1100: Go to my house to relax.
1130: Eat healthy lunch food.
1230: Go to Baltimore!!!
1330: Take Mom and Sherman to Five Guys (they'd never experienced the greasy joy that is Five Guys!!!!). Drank only water--not even ONE amazingly, deliciously, greasy french fry.
1400: Aquarium (Uncle Jo-Jo met us!!!)
1530: Drank protein shake.
1700: Hard Rock Cafe for drinks to kill time. Drank only water.
1800: Camden Yards for the Red Sox game!!!! Eat tuna from pouches and red peppers I brought. Watched Mom, Sherman and Uncle Jo-Jo eat ballpark deliciousness.
2030: Went to bed tired, happy and proud of myself. :)

I understand that it is not becoming to be so boastful, but MAN! I am proud of myself. I ate in empowerment yesterday!!! And I had a great time with people I love! That, my friends, is what you call a WIN-WIN. :)

****NEXT TOPIC****

So, I called Devon today to clarify some of the lifting. I told him about my awesome food day yesterday. Before I detailed the admirable restraint, I told him I expect a creative variant of "You are amazing." when I finished. He said, "Well done," and a quite obviously mocking me, "You are amazing." You know he thinks it for real. 'Cause I am.

Devon then went on to wonder how I did so well at Bob Evans. I said, "Easily. It's tasty, but nothing AMAZING." He disagrees. Apparently he ::hearts:: the Apple Pie Fries. Now, I had never heard of these. But it didn't matter. I instantly fell in love with them and had an intense desire to have them in my belly (after preferably taking a long pit stop on my tastebuds). They sound AMAZING. And I told Devon this. Sometimes I test Devon. Like when I then asked him if I could have some. He emphatically said, "Sure! Have a taste!" I was shocked and appalled. He said ONLY one bite, but have one. I think I may someday... Later today he was doing the nutrition for the T.E.A.M. Weight Loss class. I threatened to go and tell them what he said. He responded that he would categorically deny even knowing me. :) I am filing this Bob Evan's weakness of ABD's away for future use.

While leaving the gym I saw ABD with the T.E.A.M. class. I thought about calling him and his Bob Evan's weakness out. But then I remembered what Tom A. loves to tell me: he doesn't know what Devon gets paid, but he is certain it is not near enough. This may or may not be true...so I decided to cut the man a little slack and just went home. :)

Next workout: cardio tomorrow!