Last Lifting of 2010

This was my final lifting session for 2010:

Back Squats x 4s x 8r @ 135lbs
Seated Leg Extensions x 4s x 8r @ 100-110lbs (110 lbs, 115 lbs, 120 lbs, 125 lbs)
Standing Leg Curls x 4s x 8r @ 25-30lbs (30 lbs each leg)
Seated Leg Curls x 4s x 8r @ 115-125lbs (125 lbs)
Reverse Grip Bent-over BB Rows x 4s x 8r @ 55-65lbs (60 lbs, 70 lbs, 70 lbs, 70 lbs)
Flat DB Press x 4s x 8r @ 25-30lbs (30 lb DBs)
Lat Pulldown x 4s x 8r @ 65-70lbs (70 lbs)
DB Side Raises x 4s x 8r @ 10-15lbs (15 lb DBs)
Seated Inclined DB Curls x 4s x 8r @ 15-20lbs (20 lb DBs)
Cable Rope Pushdowns x 4s x 8r @ 32.5-35 lbs (30 lbs, 40 lbs, 40 lbs, 40 lbs)
Hanging Leg Raises Scissors x 3s x 15r @ bw
Waiter's Bow x 3s x 15r @ 25lbs

RAWR. I pushed myself today and it felt good. Great way to wrap up the year. :)

My 2010 In Review (a la Billy Joel)

To the tune of "We Didn't Start the Fire". Not my best work...but it will do.

(January)
New Year's Resolution Run, First session with Devon,
Latin Fusion, Sole Sisters, Lifted while away.

(February)
No Limits Cardio, New Diet, Lots of Snow,
Indoor Sprint Triathlon, Made Devon his first shirt!

(March)
T-shirt for Devon's Birthday, Monument Ave 10K,
Andrea ran 2 marathons with John inside.

(April)
90 pounds, reach my goal! Gradual Build really blows,
Ocean City Half PR, Lifetime Try-a-Tri!

2010 has expired,
Yes, it kept on going, No it wasn't slowing.
I'm telling you what transpired,
It just went on and on and on and o-on.

(May)
I Cheat Like Tiger Woods! Spin class was no good,
Great Urban Race, Pierced my Nose, 5K PR!!!!

(June)
Sean and Joey ran with me, Got a running injury,
Corman-xxxxxxx, xxxxxxx-Corman Decathlon fail.

(July)
Weight loss party at Holly's! Am Now Very Late 20s,
Boxing session, Cheered on Holly, Indoor Rock Climbing.

(August)
Pittsburgh Lifting, Sister's Wedding, Bagel Run with friend Belden!
Bodybuilding Competition, Way to go, Liz!

2010 has expired,
Yes, it kept on going, No it wasn't slowing.
I'm telling you what transpired,
It just went on and on and on and o-on.

(September)
Hot yoga, Police Pace, xxxxxx joined us while we race,
Lifetime got new carpets, Amy took me to the Y!

(October)
Warrior Dash: got so dirty, Lyn made a shirt for BOTE!
Friend lifting with Devon, Gall bladder had to go!

(November)
More Pittsburgh lifting, Basketball Lesson (man we stink!)
New Hampshire: Turkey Trot, Got my first black eye!!!

(December)
Devon took vacation, Back into the pool again,
Some bad days, that's ok!, what else can I really say?

2010 has expired,
It can't keep going, 2011's showing.
It will go on and on and on and o-on.

Thursday Cardio--StepMill Style

Today I did 50 minutes on the Step-Mill. I received pre-authorization from Devon to skip the heart rate monitor and attempt to stay in zone 2 by feeling. Sometimes I just need a break from all the gizmos and gadgets and like to work out 'free'. It's nice.

My Stats:

Calories Burned: 479.5 (Step-Mill)
Time: 50:00
Distance: 3.37 miles
Floors Climbed: 161
Average Pace: 51 steps per minute

Also, before I worked out, Devon and I had a mini-meeting while he was cooling down and stretching from his workout. We are going to change things up a little. You see (as I told Devon it is through no fault of his own) my ABD sessions are not working for me. They are not productive. For some reason I am super-woman during friend lifting on Mondays. I am ready, motivated, always pushing myself, always focused. On Wednesdays, I am whiny, snippy with Devon and negative. I am sure it is because on Mondays I have the fear that it could go away. If I tried to pull my Wednesday crap on a Monday, Friend-Lifting Mondays would simply cease to exist. Also, working out with Devon has similar affects to running with someone faster than you--you run faster. Working out with Devon makes me work out harder/better. I see him. I study his form. I ask relevant questions based on what I see him do and I learn and grow from it. To contrast this, on Wednesdays, I pull a whole bunch of crap because I know that *I* and paying *him*. If I want to waste a session, that's ok. He won't stop getting paid (well, he probably would, but it would take a lot). It's a terrible attitude to have, but no matter how I try to counter it, it ends up happening.

Devon thinks I may be exhausted/overtired/worn down and just need a break. Unfortunately, with my surgery approaching rapidly, I don't really have that luxury. But I suggested something that Devon seemed to really think is a great idea. :) I have two sessions in each January and February booked with Devon. We are going to move them to either Tuesdays or Thursdays and instead of Devon watching me lift, we will flavor it up cardio-lly. This could be anything from another boxing session to outdoor fitness boot camp to high reps/light weights for cardio. We even talked about taking one session to learn how to *really* strecth properly and use the styrofoam rollers for muscle massaging.

I think this is a great idea. I have been lifting with Devon for a year now. I know the basics. He no longer needs to watch my form for safety, etc. Since we lift together on Mondays, I have one lifting session a week where I can push the weights heavier and have a spotter. I am excited about this... :)

Next session: lifting tomorrow!

I ::Heart:: My Math Nerd Friends

So no one mocked me over my nerdy graph from yesterday, but someone *did* correct me. And I loved it! You see, I was all wrong. It's not fun pyramids or cute Mayan pyramids. It's all uphill and pyramids--of any slope type--make it seem like it is uphill then downhill then uphill then downhill. My friend, STB (<--been awhile since I used that one! Look it up...), made me a more accurate graph:
Ain't it great?!?! It shows the pure agony associated with this seemingly fun and innocent cardio. No my friends, no it is not fun. And no it is not innocent. It blows and the chart shows that. Thank YOU Simon the Brit! :)

Now for today, had an ABD session. I am not happy that I am gaining weight because I am eating waaaaaaay off the diet. Devon sensed this, so little was said between the two of us. No good stories. Weeeeellllll, *maybe* I could tell you about how he tried to stop the lifting and give me a sincere pep talk and I stopped him quite rapidly, told him he is a personal trainer NOT a therapist and let him know that his name is *NOT* Dr. Jerkface, it's "Mr. Jerkface...comma C-P-T." He did laugh at that, but there was not much laughing otherwise.

The lifting (Yes, I did still kick butt.), all 4 sets, 8 reps:

DB Lunges: 35 lb DBs (all sets)
45° Leg Press: 360 lbs, 450 lbs, 450 lbs, 540 lbs
Lying Leg Curls: 90 lbs, 95 lbs, 100 lbs, 105 lbs
Cable Pull-Throughs: 42.5 lbs, 47.5 lbs, 47.5 lbs, 52.5 lbs
Seated Row: 60 lbs, 70 lbs, 80 lbs, 80 lbs
Decline Bench Press: 95 lbs, 115lbs, 115 lbs, 135 lbs (<--RAWR!!!!!!)
Reverse Grip Lat Pulldown: 60 lbs, 70 lbs, 70 lbs, 80 lbs
Seated DB Shoulder Press: 30 lb DBs, 30 lb DBs, 30 lb DBs, 35 lb DBs
Cable BB Bicep Curls: 27.5 lbs, 32.5 lbs, 32.5 lbs, 37.5 lbs
Cable BB Triceps Pushdowns: 32.5 lbs, 37.5 lbs, 37.5 lbs, 37.5 lbs

Devon is going to rework my diet. We are going to get me down for my surgery. It's gonna happen. I think... :/

Next workout: cardio tomorrow.

Mayan Pyramid Cardio?

So, today I did the pyramid cardio again. Recall this is:

Treadmill: 45 minutes, all zone 2, incline from 3% to 6% to 9% to 6% to 3%, etc... every 3 minutes.

I occurred to me that it isn't actually a pyramid like the graph in my last pyramid cardio post. The incline doesn't uniformly increase during each interval...No, it's more of a Mayan pyramid:


You may mock me. I'd mock you for your lame geekery. It's only fair. :)

The Stats from today:

Calories Burned: 447 (Treadmill)/470 (HR Monitor)
Distance: 2.72 miles
Time: 47:00 minutes (including 2 minute cool down)
Ending HR: 123

These stats were brought to you by my awesome Christmas present from ALL. She got me a lanyard with a pen on it and cut me out some bright-colored index cards, hole-punched them and attached them to a key ring on the lanyard. Yes, that is correct: Awesome Lyn Lyn made me an Awesome Christmas Present (ALL = ACP)!!! When we cardio-ed before I had forgotten paper to jot down my stats, so I remembered some, she remembered some and Holly Holly (who was with us) remembered some as well. I shan't have that problem any more!!!

What's even better? I was looking at it whilst Mayan pyramid cardio-ing today. I noticed that on the top of the notecards ALL wrote: "Insert phone numbers and/or workout stats here. ::smiley face::" I thought to myself, "Why would I need to write down phone numbers at the gym?" ::pause:: "Ohhhhhhhhh! HA AH AH AHA HA AH AH!" You see, I was *SO* excited to get a present that I missed the hilariousness of it!!! AL² knows--Imma get me a man. And now I have the means to seal the deal. Thanks, ALL!!!! ;)

Next workout: ABD session tomorrow!

Twofer...Monday?

I worked out TWICE today! That should get me some extra credit. I love getting As...A+s are even better.

First, I started the morning off with a very special cardio session with Awesome Lyn Lyn! Lyn deserves all the kudos here for stopping in town for the night on her trip from Ohio to Delaware and meeting me at the gym super early! We used the cross-trainer for an hour and chatted up a storm--which was much needed on both of our ends!

My Stats:

Calories Burned: 582 (Cross-Trainer)
Total Distance: 6.16 miles
Total Time: 60:05

ALL also got me a super-duper Christmas present!!! All in all, cardio with ALL was AWESOME! Thanks for everything, Lyn! Keep kicking butt! ;)

Second, it was friend lifting with Devon today.

Here is the lifting (all 4 sets, 8 reps each):

Seated Leg Press: 225 lbs, 235 lbs, 245 lbs, 255 lbs
Seated Leg Extensions: 120 lbs (all sets)
Olympic BB Deadlifts: 145 lbs (all sets) RAWR.
Seated Leg Curls: 130 lbs, 135 lbs, 140 lbs, 145 lbs
T-Bar Row: 45 lbs (all sets)
Cable Cross-Overs: 12.5 lbs each side, 17.5 lbs, 20 lbs, 22.5 lbs
Bi-Angular Lat Pulldowns: 35 lbs each side (all sets)
Cable Upright Rows: 32.5 lbs, 37.5 lbs, 37.5 lbs, 37.5 lbs

Some notes: The T-Bar row was kind of light because I didn't want to further hurt my shoulder blades. I kicked some serious workout butt on the leg press and leg curls. Also on the cable cross-overs. Check me out. :)

Next workout: cardio tomorrow!

Not Every Workout is a Good Workout

And today's was not! Eating too much food then working out stinks!!!! But I did it, well...most of it. I couldn't fathom doing the core exercises...I would have vomited for sure. But I did the rest. I felt like terd. I thought I could have fallen asleep during *every* rest period, I wanted it to be over *every* time I thought about it, I thought about it often. But...for those who seek inspiration from these (not-always-so) humble posts, I want to point out that I still challenged myself by (successfully) attempting the heavier end of every weight range. RAWR.

The lifting:

45 Degree Leg Presses x 4s x 8r @ 350-375lbs (375 lbs)
Barbell Deadlifts x 4s x 8r @ 115-135 lbs (135 lbs. RAWR.)
Seated Cable Row x 4s x 8r @ 60lbs
Flat DB Press x 4s x 8r @ 25-30lbs (30 lb DBs)
Pull-ups x 4s x 8r @ 80lbs or less (82 lbs--there is no 80 lbs)
Seated Machine Shoulder Press x 4s x 8r x 40-50lbs (50 lbs)
Cable Biceps Curls x 4s x 8r @ 25-35lbs (35 lbs)
Dumbbell Triceps Kickbacks x 4s x 8r @ 15-20lbs (20 lbs DBs)
Core Exercises I Did Not Do:
V-Ups x 3s x 15r (try them)
Hyperextensions with hands above your head x 3s x 15r

Blah. I did them. I did not let my form falter in my blah-ocity because that is just dangerous. But I didn't like it. I was a Grumplestiltzkin for sure. My back is still sore from my deep tissue massage on Friday morning. This could not have helped my bad workout. I tried to be sensitive to that and treat my back well. Hope it feels better soon! At times like this I wish I had someone to rub my back for me...consider this an open invitation!!! :)

Apparently on Christmas, couple like to go lifting together. I am typically not an outwardly bitter person about people who have significant others even though I don't, but today they were plain obnoxious. One couple, the man continued to bear hug the woman form behind during EVERY rest period. Really??? I mean, I've never worked out with a male loved one, but I am not sure I would want to be bear hugged from behind for my few moments of precious rest--but hey, maybe I would. I'll have to request this from Devon. (Before you all freak out--I'm joking, nerds.)

There was another couple where the guy was a total gym poser. First, they got there in the middle of my first exercise and left during my pull-ups. I don't work out for *that* long, so theirs was certainly an express workout. The guy kept telling the girl what to do, not in a teaching way, but in a super condescending way. She was a pretty fit woman, she clearly knew what she was doing. Anyways, he was using the cable crossover machine, lifting waaaaaaaaaaaaaaaay too much weight and let the weight plates slam down quite quickly and in quite a loud crash. I was doing pull-ups. I heard someone behind me say, "Sir, please respect the weight machines." I smiled on the inside and wondered what staff member was trolling the weight floor on Christmas. Then the woman laughed hysterically--it was his little girlfriend--and they made out.

Finally--and this was actually amusing to me--there were two couples in the stretching area. Both of the men were on mats and both of the women were on stability balls. The men were doing core exercises. The woman were sitting on the balls doing nothing. Continued analysis (read: creepy watching out of the corner of my eye) showed the two couples were not together.

Guess I need to find me a man, go to the gym with him on major holidays, let him talk down to me, annoy everyone else and then watch him do core exercises. Hmm...maybe not. :)

Get In the Christmas Spirit...Help Thomas!

Hello friends! Today I wrapped gifts at Barnes and Noble in Ellicott City for donations toward the Cystic Fibrosis Foundation. My friend's friend has a son with CF. She is awesome, I met her. Her son is adorable, although I only saw a photo. :)

Here is the link to Thomas' donation page. Please consider donating this Christmas (and afterward) to make a difference!!!

The gift wrapping table had some information on Cystic Fibrosis available. I found two things have really stuck in my mind.

First, within the neighborhood of the Ellicott City Barnes and Noble there are OVER TWENTY children and young adults who are diagnosed with CF!!! That is an unusually high number. According to the FAQs on the CFF page, approximately 30,000 children are diagnosed in the United States. Additionally, ten million (1 in 31) adults are carriers of the gene.

Second, they had an awesome graphic, which I cannot find on the internet, showing different treatments of all varieties (genetic, etc...) and what stages of research they are in. Many are in initial laboratory testing, a lot are in varying stages of human testing, less than 1/4 were in the approved stage--but so many are almost there!!! You're donation ***can*** make a real, tangible difference!!!

Thomas is taking strides to make "CF" stand for "Cure Found!" Visit Thomas's GREAT STRIDES Home Page at http://www.cff.org/great_strides/EdwigeGriffith5746!

Merry Christmas Eve!!! I love you all! <3

Total Request Offday: A Bunch of Answers

I received a bunch of questions from Awesome Lyn Lyn (AL²). I will knock a few of the quick ones out here.

1) I'd like to see a post(s) about what music you like to do cardio to. My cardio pace is directly impacted by my music selections. I'm always looking to add to my playlist.

I posted my entire playlist a bit ago. It has grown a bit, but remains largely the same. It can be found here.

2) I read a lot about your cardio workouts, zone 2, zone 3 etc. What are you zones? How did you work out to say 50 min in zone 2. Did you do intervals and make them longer? I'm finally able to get my heart rate up to 140-150 (where my trainer wants it), but I can't maintain it yet.

My current zones are:

Zone 1: 135-145
Zone 2: 146-160
Zone 3: 160-170
Zone 4: 170+

I have a hard time answering how to maintain it. I just do. I don't mean to put down that one can't--it simply hasn't been an issue for me. Sometimes it's tough to get my heart rate up, but I increase the [speed|resistance|incline] until I get into the proper zone. That's what the 5 minute warm-up is for. Once there, I maintain the zone by typically maintaining the [speed|resistance|incline]. If I feel that I am too winded, I decrease the speed. If my heart rate goes down, I increase the incline. I find the stamina to be less of an issue when I am moving at a slower speed, but the increase in incline gets my heart rate moving. :)

3) Where do you (and did you when you were heavier) buy workout clothes.

When I first started, I bought all of my workout clothes at JC Penney. I loved shopping there as a plus size. Allow me to tell you why. First of all, there clothes are cute. But, perhaps more importantly to me at the time, a lot of the plus-sized clothes were also available in the regular-sized (?) women's department. What does this mean? Well, it means that if someone compliments me on my outfit (who may also happen to be half my size), I can say, "Oh! I got it at JC Penney. You should go check it out!" and not feel self-conscious.

They have a few different brands in the workout clothes. Two that I really enjoyed were SJB (St. Jon's Bay activewear line) and Xersion. SJB had some super cute tops (like the one featured in this photo) and Xersion has GREAT workout pants.

Now that I am "fit" and "healthy" and waaaaay more "active" I find myself spending the money for the more quality clothing items--the Under Armour, Nike, Reebok, Adidas, North Face, etc... Typically, I can be found at Dick's Sporting Goods. I have some workout clothes from Old Navy as well, simply because I cannot avoid a good deal. Most days at the gym I am in Old Navy pants and an Under Armour top. Or an Old Navy tank and Adidas shorts. I find that when running I want something lightweight that wicks moisture, won't ride up, won't rub in the wrong places, etc... I am willing to pay more for this.

4) What are your favorite pick me ups when you splurge?

Define splurge. :) I have different kinds of splurging:

Healthy Food Splurge: Raspberry Peach smoothie with protein powder
Non-Healthy Food Splurge: Friendly's Reese's Peanut Butter Cup 3-scoop Sundae--two chocolate scoops, one vanilla, no hot fudge, extra peanut butter sauce. :)
Coffee Drink Splurge: Holidays? Pumpkin Latte. Every other time of year? Chai Latte.
Experience Splurge: Full-Body Massage
Stuff Splurge: CLOTHES! Workout clothes, business clothes, dresses, cute clothes, pajamas, whatever!
Thinking of Other People Splurge: Buying anything penguin-related for Miss Jackson. Cannot help myself.

Full Body Massage tomorrow (see experience splurge!). No workout!!! Merry Christmas Eve Eve!

Last Pre-Holiday Lifting

Today was my last lifting day before HOLIDAY LIFTING on Christmas Eve. And, yes fans, there was a Christmas Miracle.

Devon sent me the LONGEST lifting set ever. You may not have noticed, but my lifting as of late has been of the form:

Leg: quads or hams
Leg: the other leg muscle (quads or hams)
Leg: the first leg muscle again
Leg: the other leg muscle again
Back: rhomboids & rear delts
Chest
Back: lats
Shoulders

Sometimes that's it. Other times, Devon adds:

Arms: biceps
Arms: triceps

OR

Core (2-3 exercises).

TODAY, Devon assigned the regular full body set, with TWO shoulders exercises, arms (biceps & triceps) AND 2 core exercises! AND AND AND all were 4 sets of 8 reps each (except core). I would have been there FOREVER (4 + EVA for the younger generation).

I saw Devon at the training desk and told him I was on a time crunch (I had a lot to do tonight). I asked him if he could get rid of some of them. AND HE DID! WHAT!?!?! Devon?!?!? WHO ARE YOU?!?!? It can only be explained as a Christmas Miracle. :)

The lifting:

Legs, Quads: Squat Press x 4s x 8r @ 375-400lbs (400 lbs)
Legs, Hams: Kneeling Leg Curls x 4s x 8r @ 60-65lbs (65 lbs each leg)
Back, Rhomboids & Rear Delts: Bent-over BB Rows x 4s x 8r @ 55-65lbs (65 lb BB)
Chest: Flat DB Flyes x 4s x 8r @ 15-20lbs (20 lb DBs)
Back, Lats: Close-Grip Lat Pulldowns x 4s x 8r @ 65-70lbs (70 lbs)
Shoulders: Standing DB Shoulder Press x 4s x 8r @ 25lbs
Core, Abs: Hanging Leg Raises x 3s x 15r @ bw
Core, Lower Back: Hyperextension x 3s x 15r @ bw

I won't be working out tomorrow, but I'll be lifting on Christmas Eve!!!! :)

Total Request Offday: The Lifting Plan

Today's question comes from Liam, an advanced 1-year old who enjoys falling asleep to his father's reading of this very blog. Liam asks (through his father, Joe):

I am questioning an aspect of your weight lifting. You often note that you are lifting heavier and heavier weight, are you trying to look like the Incredible Hulk? Why are you not lifting less weight for more reps? Or are you? I am really not that interested in your answer but my son Liam is dying to know. (I read him your blog as a bedtime story most nights.)

Well, Liam, Devon has told me all about this before. But I didn't remember what he said...shocker, I don't always listen when he talks...so I asked him during friend lifting. Devon has spoken. I will do my best to do his excellent explanation justice here.

I specifically asked Devon what the benefit was to doing heavier weights, less reps vs. lighter weights, more reps. Also, I asked him if I would bulk up eventually and look like the incredible hulk (which would be awesome, but perhaps not attractive to the opposite sex, countering a current goal of mine of high priority).

SHORT ANSWER: lifting heavier weights for short reps will NOT make me bulk up and is what is best for my current weight loss goals.

NOT-AS-SHORT ANSWER: There are a couple different points here.

1) According to Devon, women do not 'bulk up' like the incredible hulk. Men don't either solely by lifting heavy weights. He didn't actually explain to me how that *does* happen. But he claims it does *not* happen by this strategy of lifting.
2) According to Devon, lifting heavy weights for short reps and lighter weights for more reps do the same thing: build muscle. I need to build muscle to reach my goals of weight loss and overall fitness. I then asked Devon why he chose heavier weights over lighter.
3) According to Devon, it *used* to be generally accepted that lifting heavy weights bulks up and lighter weights tones. This is no longer the case. Where both build muscle, Devon believes that lifting heavier weights does it more efficiently.

So, Liam, I hope this answers your question and thanks for being a very advanced über fan of the Erin Blog! Keep those insightful questions coming!!!!!

How Did I Forget To Post About My Tshirt??!?!

Oops! I completely forgot to put up the picture of the t-shirt I made for today's session. I rarely take requests, but Anthony really wanted one and he asked so nicely for me to wear a shirt I made for him. I prefer shirt to mock the intended target of said shirt and preferably embarrass them, allthewhile being somewhat entertaining for the occasional passerby-er. Not an easy feat. I had no inspiration, but then it hit me. Anthony is *always* behind the personal training desk surfing the internet. Frequently our conversations are about how Devon is running late. This habit of Devon's coupled with my neurosis about being placed a minimum of five minutes early (typically ten) gives me and Anthony lots of time to talk. Anthony is a personal trainer at the gym (he trained my friend Heather for awhile), but he looks more like a secretary sitting there all the time. Hence, the perfect shirt for Anthony. I told everyone I saw that he made it for me, then asked them if he made them one. When they said no I looked away and said, "Awkward." It was awesome!!!!! :) P.S. My favorite part may be the Santa hat... I made it with basic shapes in powerpoint. I truly am gifted...

Merry Christmas to you too, Anthony! ;)

The Erin Version of the "Man-Grunt" Debuts

Friend Lifting Monday was a decent workout and all in all a good time. However, for the first time, it wasn't AWESOME! I told Devon part-way through he needed to step up his game because I wasn't having as much fun as normal. He didn't seem to care. I then told him that every hero falls off of the pedestal we mere mortals place them on. He laughed. And (not that it had anything to do with me or what I said) the rest of the session was more fun. Turns out Devon took off his vacation week, lifted with me last Monday and then NOTHING until today. Of course he was not into it and on his game. He was totally slacking!!! AND he says he is going to continue until the new year!!! What a slacker! I may do that too, except not with the working out--with the diet. :D

The lifting (all 4 sets, 8 reps each--except core):

BB Squats: 135, 145, 145, 155
Lying Leg Curls: 90, 90, 90, 100
Seated Row: 70
BB Bench Press: 115
Lat Pulldowns: 70
Standing Military Press: 65
SB Crunches: 3 sets, 15 reps
Wheelie Pikes: 3 sets, 10 reps
Core Cable Pulse: 2 sets, 20 reps each side, 12.5 lbs
Core Cable Press: 2 sets, 20 reps each side, 17.5 lbs

Soooo, I know you are *DYING* to read about my version of a 'man-grunt'--I would be if I started reading this post... So, to take a step back, I am not a very interesting person to watch lift. My various hospital stays have shown me that I internalize pain. I am not a screamer. I sometime complain, but not often. I am of the "deal with it and smile" variety, usually, not always. This translates to my lifting. One time 1FL commented that it was so easy for me when she was watching me on the squat press. No, it's not that it's 'easy', it's that I have a game face on. I don't grunt (until recently). I don't typically snarl (although sometimes). I breathe steadily and kick some serious behind. That's just how I roll.

Anyways, today during the wheelie pikes, I was having a time! If you are not familiar, you are in the push up position, but your feet are on a wheelie board. You then wheel them in keeping your legs straight until your bum is way up in the air, then wheel back down. During the last set, at about rep #8, I let out a 'whewee' involuntarily that made Devon 'ROFL'. Apparently, according to Devon, it sounded like a pigeon cooing. Yes, the Erin-Grunt is more appropriately called, the 'Erin-Coo". Picture it...it *is* hilarious. You're welcome.

Taking tomorrow off (offday = TRO!!!). Next workout is lifting Wednesday.

Total Request Offday: The "Erin" Attitude

-----Administrative Note------

1FL (it's been awhile since I've used this acronym...) requested some topics for my Off Day Offerings (which have been lacking lately, i.e. I have not done them. I thought, THIS IS GREAT! I will revamp my Offday Posting. I want to answer *YOUR* questions. You can ask about fitness in general, weight lifting, cardio, health, diet, *MY* diet, Devon, personal training in general, emotional/social/physical aspects of weight loss, etc... The world is YOURS. If I don't know the answer I will do my darndest to find it. I will cite whether it is my opinion, what Devon says or what the internet says. I will attempt to answer all questions, but will filter as appropriate (sorry, Sean...)

So...welcome to TRO: Total Request Offdays!

The fine print: If no one submits questions/topics this post will be empty and thus very, very boring. And will most likely cease to exist. This offer may be used in conjunction with many questions. Not valid nowhere. Blog author reserves the right to not answer lame questions and publicly mock you. Having said that the only stupid question is one that was never asked (or something nice and encouraging like that). If you would like anonymity, that's cool, you can request it...I might even honor your request...maybe.

-----Administrative Note------

The first Total Request Offday post was submitted by 1FL. Here is the request:

The "all I do is win"/"I rocked it" . . . "half-woman, half-amazing" . . . attitude. How does one develop that? How do you attack the workouts? I think this kind of thing could be really useful.

Great question, #1 Fan Lynn! For me, it comes from two major places.:

First, I honestly think it is the way the good Lord made me. What I mean is, I love to say ridiculously egotistical things about myself then laugh hysterically. For example, when I complete aced a test (back in the day) or do something really good at work, I love to exclaim something like: "I am AMAZING!", "Wow! I never thought such awesomeness existed, but *clearly* it does.", or (an oldie, but goodie) "Who's the man? WHO'S THE MAN?!?! I'm the man...er, uh...woman." I am joking...mostly. Typically it makes those around me either laugh or roll their eyes. Either response is fine with me. It's a way for me to celebrate my small victories. I really feel that celebrating small victories is very important. Rarely, will other people celebrate your small victories for you--it's something you have to do for yourself. I think that a majority of people will agree that we are most very quick to notice/internalize/dwell on the bad things in life. What a sad existence we live if we don't give the good things the same amount of air time in our thought stream.

Second, and I hope this doesn't kick me off of the pedastal so many of you have placed me on (see #1 for why I wrote that...), I also believe in writing/saying things you maybe don't believe so much about yourself in the hopes that one day you will. This also applies to working out. If you don't want to, tell yourself you do. It's simple to do in practice yet difficult to get the motivation to do. Sometimes when I am lifting and I don't want to I start singing a song about being awesome in my head. This can range from "All I Do is Win" by various thug rap artists to "One Girl Revolution" by Christian Teen Punk Girl band, Superchick and many, many more in between. I home in on the power phrase, e.g. "All I Do is Win", remind myself that that is true then do it. When I am done, I am glad that it is over and sometimes even happy and pleased with the amount of weight I lifted/cardio toughness I did. I then repeat the phrase victoriously in confirmation. Frequently, this ends up in my blog. What the readers do not see is the poor attitude before hand. They only see the AWESOME.

I've also done this with my self-perception. I sometimes feel negatively about my appearance/personality/fill in the blank. I believe that this means I am human. :) Having said that, I don't want to be that person who complains about it all the time. So sometimes when I feel icky, I post that I feel awesome on facebook. Unsure why I feel the need to post at all, but I do. I haven't done this for awhile and I don't do it often...but it has happened. One that I think is hilarious happened a long time ago when I was just starting my weight loss journey (or maybe it was before???). I felt so fat. And I wanted to post that I was a Fatty McFatterson. It was just how I felt. However I did not want to actually post that, so I posted that I was a Hottie McHotterson (which I did not/do not actually believe). My friend, Tom, LOVED IT and TO THIS DAY calls me Ms. McHotterson. I. Love. It. (Tom, please don't stop now that you know the truth!!!!!).

I hope this sheds some light, 1FL. And I challenge all of the people reading this to channel your inner Erin when you need to kick some workout/diet/overall fitness/insert your struggle here butt.

Double the Pleasure, Double the Gym

I decided to add another workout today--I went to the gym and swam a half mile.

I jokingly facebook status updated that I ate too much at dinner and had two desserts so I went to the gym to burn it off, which is a warning sign for exercise bulimia. This is a serious eating disorder and I do not think that I am above having it, but today I did have good reason for doing what I did. Allow me to explain.

To take a step or two back, I asked Devon about increasing my cardio. You see, I need to lose as much weight as possible before my abdomen surgery at the beginning of March to get the biggest benefit from the procedure. Devon has a plan to step it up for the months of January and February in preparation. I *think* I am down to go super hard core. I told Devon I will eat whatever strict diet he gives me and do whatever insane workouts he assigns--this is important to me. So, when I asked about maybe doing crazy cardio weekends, Devon said that there is no benefit to doing cardio for more than one hour at a time because your body will basically think it is starving and not burn calories the way you would want it to. He *did* say that working out twice a day would help--not double the weight loss, but improve it. I asked about lifting then doing an hour of cardio. Devon says that will also be beneficial. So, I am going to start incorporating this in as my schedule allows. Today, my schedule allowed and so I did my assigned cardio in the morning and swam at night.

Also, I met with my triathlon relay team yesterday (where I am the 'swimmer') and it occurred to me that I had not swam in a long time. A quick review of my blog posts shows it has been since April 25th!!!! Yikes! Almost 8 months!!! The good news? I kicked its butt. :) The last time I swam 1/2 mile I did it in 28:12. Here are today's times:

Lap 1: BS, 1:27
Lap 2: BS, 1:44
Lap 3: EB, 1:47
Lap 4: EB, 1:46
Lap 5: BS, 1:34
Lap 6: BS, 1:43
Lap 7: EB, 1:50
Lap 8: EB, 1:51
Lap 9: BS, 1:35
Lap 10: BS, 1:38
Lap 11: EB, 1:53
Lap 12: EB, 1:50
Lap 13: BS, 1:36
Lap 14: BS, 1:41
Lap 15: EB, 1:44
Lap 16: EB, 1:34

Total time: 27:21

51 second improvement after not swimming for 8 months = NICE! I was curious where the improvement came from specifically: breast stroke or elementary backstroke. I computed the average of each from this workout and from my last 1/2 mile on March 14th.

Mar 14th Breast Stroke: 1:37.27
Dec 18th Breast Stroke: 1:37.25

Mar 14th Elementary Backstroke: 2:03.00
Dec 18th Elementary Backstroke: 1:46.88

19 seconds off the elementary backstroke...nice! And let's not leave out the 2 hundreths of a second improvement on the breast stroke. :) I am not sure why I improved so much...must be my hulky man muscles...

Ok. Tomorrow will be a rest day and Monday it's Friend Lifting with Devon!

Pyramid Cardio

Devon assigned me something new today for cardio:

Cardio Treadmill 45 minutes (Z2, start at 3% incline and pyramid the incline from 3% to 6% to 9% and back down every three minutes)

I like that the graph of incline over time makes pyramids. This pleases the nerdy math nerd part of my brain. I even made it...just for fun...because, yes, that is fun for me:


I went shopping with my friend Kimberly in the morning, so just wore my gym clothes there, completely forgetting my gym bag containing important things like my heart rate monitor and my headphones. Awesome.

So I guesstimated zone 2 (which I have a pretty good feel for) and work out free, i.e. without music. It was actually kind of nice. My friend Stephanie was there and stopped by for a small chat. Fun times!

For dinner I went to Bistro Blanc for the first time for AHH's 30th Birthday!!!! (I got her a 60th birthday card, because Awesome Holly Holly is 30-30...HA! I'm hilarious.) I've heard people rave about Bistro Blanc so I was very excited. It lived up to my expectations!!! Dee. Lish. Shussssss. Having said that, I was going to rest tomorrow but may go swim laps for penance...time permitting. :)

Lifting Friday & Preparation for August!!!!

It's Lifting Friday--arguably one of the more boring posts I make weekly as Fridays never involve ABD. It's so sad that most of my entertainment involves stories he's in... I need to make more friends. But that is neither here nor there. Onto the lifting!

Here it is:

Hack Squats x 3s x 10r @ 300lbs
DB Lunges x 3s x 10r @ 35lbs
Lying Leg Curls x 3s x 10r @ 75lbs
DB Deadlifts x 3s x 10r @ 40-45lbs (45 lb DBs)
Bent-over BB Rows x 3s x 10r @ 60 -70lbs (70 lb BB)
Seated Chest Flyes (Pec-Decks) x 3s x 10r @ 50-60lbs (60 lbs)
Bi-angular Lat Pulldown x 3s x 10r @ 30lbs each side (30 lbs, 35 lbs, 37.5 lbs)
Cable Upright Rows x 3s x 10r @ 25-30lbs (30 lbs)
Floor Crunches x 3s x 15r @ BW
Supermans x 3s x 15r @ BW
Planks x 3s x 10r @ 5 second holds

Note a key point: Not *only* did I DOMINATE and do the high end of EVERY weight range assigned, I *also* upped the Bi-angular Lat Pulldown weight each set because I felt like I could handle more. This is a new thing for me--deviating from Devon's workouts when I feel I can do more. It's cool because Devon is either: 1) underestimating my ability; or 2) not paying close attention to my workout assignments. Either way I get to talk smack to him...so I like it. :)

After my workout, I (the swimmer) met up with my Irongirl Triathlon Relay Team: Debi (the runner) and Tracy (the biker)! It was our first meeting in person, although we had already met a bit via the internet. :) This makes me so excited for next August!!! But I have a lot of training to do!!!! I have the feeling this is going to be super fun and I may have some new workout buddies--my favorite!!!!

Next workout: cardio tomorrow!

Neither Rain Nor Sleet Nor Snow Nor Crazy Maryland Drivers...

Today I braved the FIRST MAJOR STORM of this winter season (For the record, that was sarcasm in the form of exaggeration. People in Maryland FREAK OUT over the 1-3 inches of accumulation we got today.) to go to the gym after work. My purpose for this was two-fold: 1) I needed to go to the gym; and perhaps the more motivating factor 2) if I went to the gym I would avoid all the crazies driving home during rush hour. I got to hang out with the crazy for the ~3 miles of highway I have to take to the gym. It took a very, very, very long time. But I made it. And I cardio-ed.

Today was a cardio day, specifically 50 minutes zone 2 on the Step-Mill. The stats:

Calories Burned: 403.6 (Step-Mill)/518 (HR Monitor)
Time: 50:00
Total Floors: 137
Average Pace: 44 steps per minute
Average HR: 152

Next workout: lifting tomorrow!

I Didn't See It Coming...

Today I had a session with ABD. Part-way through, I was worried I wouldn't have much to post--I was wrong.

The lifting (most 3 sets, 10 reps):

45° Leg Press: 360 lbs, 450 lbs, 540 lbs
Seated Leg Extension + Hold: 100 lbs, 105 lbs, 110 lbs
Seated Leg Curls + Hold: 115 lbs, 120 lbs, 125 lbs
Standing Leg Curls: 25 lbs, 30 lbs, 35 lbs (each leg)
One DB Row: 30 lb DB, 35 lb DB, 40 lb DB
Incline BB Bench Press: 100 lbs, 110 lbs, 120 lbs (Pay attention to this. It is AWESOME. I will explain later.)
Assisted Chin-Ups: 85 lbs assistance
Standing Military Press: 50 lbs, 60 lbs, 60 lbs, 70 lbs (4 sets)

Some explanations.

1) Incline Barbell Bench Press Amazingness: I don't recall if I ever posted this or not, so I apologize if this is a repeat. I was telling a guy at work about how I can bench 95 lbs with a certain amount of pride. He erupted into laughter and mocked me stating that you should be able to bench 150% of your body weight and I don't *look* like I weigh in the 60s. Burn. I told Devon and Devon said he was an idiot because *men* should be able to bench 150% of their body weight and *women* (that's me!) should aim for 75%. Weeeeelllllllll, recall that my healthy body weight is 160 lbs. So 75% is...yup, carry the one...120 lbs. WHICH I CAN BENCH PRESS. !!!!!!!!!!!!!!!!!!!! I was *very* excited to have reached this *very* important milestone. Devon did give me one "Good job, Corman," but nothing like how he should have been. This was cause to celebrate and he was not near excited enough...I let him know this.

2) Moving onto the Standing Military Press: Devon grabbed the 50 lb barbell for me to press. I complained it was too heavy (just to complain, it was totally fine). I did my first set fine. Then Devon got the 60 lb barbell. I whined and asked why he didn't get the 55 lb barbell (which some old guy was using). He looked at the old guy and said, "Too bad, 60 lbs it is." I did my second set and thought he was going to go to 70 lbs. But he did not. I questioned him as to why? He said it wasn't 'safe' for me to do that much weight. I heard, "You cannot handle this much weight." Which was unacceptable. So I gave him a very hard time. He made me do set 3 with the 60 lb BB. I kicked its butt--cause all *I* do...is win. I then talked smack to him about how I *dominated* his pansy third set. Devon put his tough guy face on and told me we were going to do a fourth set. I said bring it. He put the 60 lb BB away. I asked why. He said I was doing the fourth set with the 70 lb BB. I said, "Fine," (with every bit of attitude you know I've got). Then I proceeded to DOMINATE the fourth set. And I held onto the barbell Devon was trying to put away until he would acknowledge my awesomeness verbally. He refused. As you may imagine, he won this battle with his big, beefy man muscles. But I had the victory--it was clear. This was the end of the session so we went to the personal training desk to wrap up, where Lizzie the Dietitian (LTD) and Body Builder Joe (BBJ) were hanging out. I said, "Lizzie, Joe. Devon was WRONG and I was RIGHT!!! Tell them Devon." And I see now, that this was my mistake. Devon threw his arm around me (to hold me there and stop me from moving), then YELLED louder than I have EVER heard him speak before: "ATTENTION! ATTENTION! EVERYONE IN THE GYM! LISTEN UP! I NEED YOUR ATTENTION!" At this point, my face is a shade of pink. "THIS IS MY CLIENT, ERIN CORMAN." There goes deniability. "TODAY, SHE STANDING MILITARY PRESSED 70 POUNDS...FOR THE FIRST TIME!" Face is red now...fire engine red. "SHE IS AWESOME!" Ok...a little mortified, but I think he is done. He is letting me go. Oh no! Why is he grabbing my wrists?!?!?!? Why are both of my hands above my head?!?!?!? And then Devon did something I *NEVER* saw coming. With MY hands raised high in the hair he began to sing (to the actual tune) at the top of his lungs: "AND THEY STAY THERE! AND THEY STAY THERE!" from the song, All I Do is Win.

As I told Devon: Congratulations, sir, you won this round.

Next workout: cardio tomorrow.

Quality Time with My Girlz

Short post today--it's late.

I cardioed with Meagan! I used the cross-trainer since now we aren't running outside (it's FREEZING!!!!), I asked Devon what he wanted me to do, giving him the option of treadmill or cross-trainer. He chose cross-trainer. We had a much needed chit chat. I kind of love that girl. We went for 40 minutes.

I then raced over to basketball practice where I met up with Amy, my other girl. :) We had a great practice then went and chatted until about now--this late, late hour. More much needed chit chatting.

These chats combined with an awesome email from a facebook fan who shall remain nameless, but his name rhymes with "Go. Far. Win." :), made my day bright.

Next workout: ABD session tomorrow!

DEVON IS BACK!!!!

Friend Lifting Monday was SO GREAT!!! I am so glad Devon is back! And the workout was great! I pushed myself!!! And, Devon was easing back in after taking a week off, so I felt so much tougher for going harder than him. :)

The lifting (all 3 sets, 10 reps each):

Squat Press: 360 lbs, 410 lbs, 450 lbs (Devon did 360 lbs for all 3 sets...I'm just sayin'.)
Leg Extensions: 110 lbs
Kneeling Leg Curls: 60 lbs each leg
BB Deadlifts: 135 lbs (RAWR.)
T-Bar Row (straight handle): 50 lbs
Flat DB Press: 35 lb DBs
FM Lat Pulldown: 70 lbs for 2 sets, 100 lbs last set (RAWR!!!)
Seated BB Shoulder Press: 55 lbs

To explain the random 100 lb set on the Free Motion Lat Pulldowns: Devon was doing 100 lbs and I was doing 70 lbs. I mocked him fro being the pansy, little girl that he is for not going harder today. His defense was that I know nothing about injury prevention. I mocked him some more. He told me to do 100 lbs. AND. I. DID. :) Why? Because all *I* do....is win. ;)

Also, while we were at the T-Bar Row, it is by the free weights. Some moron was using dumbbells that were WAAAAAAAY too heavy for him--I think over 100 lbs each--and he kept dropping them hard. I mocked him quietly to Devon. To be accurate, I mocked him AND his little purple water bottle. Not 5 minutes later he dropped them and there was a shattering noise. Yes, fans, he dropped one on his girlie water bottle and sprayed nasty protein drink all over himself, the equipment, the floor, the mirror wall and many, many other Man-Land citizens. Devon and I were far enough away to be out of the splash zone, but we did make fun of him. :)

Devon also gave me some valuable lessons in financial management and investing. ;)

Next workout: cardio with the girlz tomorrow!!!!

My Friendless Streak is OVER!

Today I cardio-ed with AHH!!! My friendless streak is officially OVER!!!!! Yesssssss. Tomorrow I rest and on Monday... DEVON WILL BE BACK FROM VACATION!!!!

But back to today. I met Holly Holly waaaaaay too early for functioning (8am) and I did the assignment of 50 minutes on the elliptical--all in zone 2, going 5 minutes on ramp 5 and 5 minutes on ramp 20 and repeating. I did this...and a 5 minute warm-up and cool-down. I don't have stats because there was an...issue...with me accidentally hitting the wrong button for the cool down than frantically pressing many other buttons...much to Holly Holly's amusement. I burned close to 550 calories. Good enough for me! :)

For some reason, I still don't feel awake today. Holly Holly and I chatted during the workout, but I felt that I was not on my game...however, she was laughing and so was I, so it was probably normal. :) There was a news story on TV about how a camel *fell* off a nativity scene. Surprisingly, only one wise man was hurt (and only mildly at that). Here is an article about the incident.

So, later in the session this guy gets on a cross-trainer near us. He was wearing a black shirt. He got on the machine next to another gentleman in a red shirt. His cross-trainer was making clicking and mechanical problem type noises. AHH and I exchanged knowing glances. He maintained use of the clearly faulty cross-trainer. I made a quiet, cryptic comment about it and Holly asked if *I* would get off of a machine in the middle and have it affect my stats. I, of course, would not, HOWEVER, I did the other day when I was on a Step-Mill that was clicking. As I told AHH, I did *NOT* want to be thrown into the lobby. She laughed at my irrational fear. (You may have to know the layout of my gym to understand...).

Holly said that she saw the whole camel situation playing out here and she feared for "Red Shirt". I started laughing thinking of the poor wise man. Before I could come up with a witty comment, AHH beat me to it with, "Run, wise man, run!" And that is why she is *Awesome* Holly Holly.

Surprisingly, the clicking went away after about 10 minutes of it. Maybe 15 minutes later, it came back...with a vengeance. It made a couple sounds that were as loud as gunshots. He stopped. Hopped off. Looked at it confused. THEN GOT BACK ON. ???????? Really?!?! It's Saturday morning, the gym is lightly attended. There are like 15 other cross-trainers to use. I shot AHH a 'REALLY?!?!' look. She mumbled, "Engineer." :)

Next workout: Friend-lifting Monday with Devon. :)

Man-Land Citizenship

Today was the last lifting day of Devon's vacation week!!! I am so excited for his vacation to be over!!! I have so much to talk to him about! I am keeping a mental list. :)

This was the assignment:

Hack Squats x 3s x 10r @ 270lbs
DB Step Ups x 3s x 10r @ 30-35lbs (35 lb DBs)
Cable Pull-Throughs x 3s x 10r @ 40-50lbs (40 lbs, 1 set; 50 lbs, 2 sets)
Kneeling Leg Curls x 3s x 10r @ 40-50lbs (50 lbs, 2 sets; 60 lbs, 1 set)
Bent-over DB Rows x 3s x 10r @ 30-35lbs (35 lb DBs)
Dips for Chest x 3s x 10r @ 40-50lbs (52 lbs, 46 lbs, 40 lbs assistance--decreased each set)
Close-Grip Pulldowns x 3s x 10r @ 50-60lbs (60 lbs)
Seated Shoulder Press-FreeMotion x 3s x 10r @ 30-40lbs (40 lbs)
Barbell Preacher Biceps Curls x 3s x 10r @ 25-35lbs (35 lb BB)
Standing Cable Rope Triceps Pushdowns x 3s x 10r @ 20-30lbs (30 lbs)

I really tried to push it today. I accidentally went too light on the first set of pull-throughs, but fixed it. I also went ABOVE Devon's preset range on the last set of the kneeling leg curls. This may not seem too big, but it is. I frequently don't push myself harder than Devon tells me too. This is for two major reasons: 1) I am lazy; and 2) I think devon knows what is best and don't want to hurt myself. In this case, I was quite comfortable with the 50 lbs, so bumped it up. Small victory, but a victory nonetheless. If I am being honest with myself, I probably could've gone to at least 65 lbs on the close grip lat pulldowns and to the 35 lb barbell on the preacher curls. But that would have been really hard. :) If it were a friend lifting Monday, I would have. Next time...

Also, I noticed something today. I am very comfortable in Man-Land. This has been the case for quite some time, but I hadn't specifically noted it. I no longer fear that I will do something to tick a big, burly man off or make myself look like an idiot. I feel like a permanent resident of sorts. Maybe someday I can naturalize. :)

I walked into Man-Land today and was the only female there. It's Friday, so the gym is pretty empty--there were maybe 10 men there. More females showed up as my workout progressed, but when I first got there it was just me. I secretly love the fact that I confidently trot around there with my pink and grey velcro sneakers, hot pink under armor shirt and pig-tails and my head bobbing to the Top 40 hits on my iPod. Oh, and I should add that I get some priceless looks when some of the guys see how much weight I load onto the big, man machines. They don't see it coming... ::overflowing with pride::

Next workout: cardio with AHH!!!

Mostly Friend-less Step-Milling

Today I did 50 minutes on the Step-Mill ll in zone 2. It was mostly friend-less. Except... In the middle Stephanie stopped by and I chatted with her for a few minutes!!! It helped pass the time and made my life friend-filled again--if even for a short moment...

My Stats:

Calories Burned: 440.7 (Step-Mill)/518 (HR Monitor)
Time: 50:00
Distance: 3.16 miles
Floors: 152
Average Pace: 48 steps per minute
Average HR: 152

It was a great cardio day! I felt great, which hasn't happened for awhile. I considered doing the pull-ups I forgot yesterday, but I am doing Close Grip Lat Pulldowns tomorrow and that would be super painful so I opted not to.

Before my workout I was feeling pretty shaky and needed to eat something so I got a Clif Builder bar of the Cookies n Cream variety--my favorite. The ring-you-up guy asked if it tasted good. I said 'Yes.' He then asked if it tasted like cookies n cream. I again said 'Yes.' He accused me of lying. I told him I was not lying. More banter occurred. Ending: He is going to try one and when he loves it, he will buy me a smoothie. And if he lies and says he doesn't love it, I will buy him one. I tried to lay the guilt on about him looking like a man of integrity so he wouldn't lie for a free smoothie. But I don't really think he is... Looks like I am out a smoothie.

Next workout: lifting tomorrow! Friend-less... :(

Friend-Filled Post Lifting Chat!

Today I lifted. Alone. Don't you feel so sad for me???? :) I actually don't mind lifting alone on NOT Mondays--because I am used to it. I 'brought it' today. And am quite pleased with my performance.

The lifting:

Seated Leg Press x 3s x 10r @ 225 lbs
DB Lunges x 3s x 10r @ 35lbs
Seated Leg Curls x 3s x 10r @ 115lbs
Standing Leg Curls x 3s x 10r @ 25-30lbs (30 lbs)
T-Bar Row x 3s x 10r @ 45-55lbs (55 lbs)
Incline DB Chest Press x 3s x 10r @ 25-30lbs (30 lb DBs)
Pull-ups x 3s x 10r @ 75-85lbs (OH MY GOODNESS! I TOTALLY SKIPPED THIS AND DIDN'T REALIZE UNTIL JUST NOW! HOW DID THIS HAPPEN?!?!?!?)
Standing Military Shoulder Press x 3s x 10r @ 45-55lbs (50 lb BB)
Standing DB Biceps Curls x 3s x 10r @ 20-25lbs (25 lb DBs)
DB Triceps Kickbacks x 3s x 10r @ 15-20lbs (20 lb DBs)

Wow! How did I completely skip the pull-ups??? I must have subconsciously blocked that line out since I HATE them. But, man. I am so mad I didn't do the workout in its entirety. :( I *did* add an ab exercise because I was feeling SO GREAT when I was finished (maybe because I SKIPPED the lat exercise...). I did 2 sets of 20 reps each, triple crunches on a stability ball.

Also, note that I really pushed it on a lot of the weights--specifically the arms exercises. Those were heavy and it was hard, but I rocked it! :)

I then met my friend Julie in the LifeCafe and we talked for a couple hours. It was GREAT. :)

Next workout: tomorrow, cardio.

Friend-less Run

There is a theme this week. And it is a lot of Erin flying solo. :( As mentioned yesterday, my 'girlz' are sick and/or crazy-busy running an amazingly awesome Christmas musical (this weekend at Crossroads Church of the Nazarene in Ellicott City at 2pm and 7pm on Saturday and 7 pm on Sunday--I will be at n of the performances, where 3 >= n > 0...Consider yourself cordially invited.). Since 1 != safety in numbers...and it is darn cold outside, I hit the treadmill at the gym.

I ran a quick 2 miles, then stretched and went to week 2 of basketball practice! Our girls are still stinkin' cute. Also, the dad who is helping us coach is a lifesaver!!!! We may just be able to pull this season off...MAYBE.

Next workout: lifting tomorrow!!! Alone again. ::sigh::

Friend-less Lifting

Devon's on vacation! And so friend lifting Monday turned into friend-less lifting Monday. :(

I decided I would suck it up and push myself hard like I do when I lift with ABD. And I rocked it!!!

The lifting:

Back Squats-Smith Machine x 3s x 10r @ 115lbs
Seated Leg Extensions x 3s x 10r @ 105lbs
Deadlifts x 3s x 10r @ 115 lbs
Lying Leg Curls x 3s x 10r @ 85 lbs
Seated Cable Row x 3s x 10r @ 50-60lbs (60 lbs)
Flat Barbell Bench Press-Smith Machine x 3s x 10r @ 80-90lbs (90 lbs)
Lat Pulldowns x 3s x 10r @ 50-60lbs (60 lbs)
Seated Shoulder Press-Machine x 3s x 10r @ 35-45lbs (45 lbs)
Standing Cable Bar Biceps Curls x 3s x 10r @ 25-35lbs (35 lbs)
Standing Cable Triceps Pushdowns x 3s x 10r @ 25-35lbs (35 lbs)

Check me out. I did all of the heaviest weights!!!! I pushed myself. WIN!

Also! I talked to a stranger today. I think he knows Devon somehow and they do the man-head-nod-hello thing a lot when Devon and I are friend lifting. Today he asked me if I was flying solo. We got to chit-chatting (about the 405 lbs he was squatting!!! Sweet mother!) and I even learned his name. See? I can talk to strangers successfully occasionally. I am very proud of myself. I didn't even insult him accidentally like the last stranger I tried to talk to in Man-Land.

I decided that I would not call/text/email Devon while he is on vacation. But I had to email him today because I need to move my appointment for next week (through no fault of my own). So I did. My 'respect Devon's vacation contact ban' lasted a whole day. :( I don't anticipate breaking it again. But no promises, ABD. ;)

Next workout: running alone in the gym tomorrow (my 'girls' are sick and/or crazy-busy with the church Christmas musical). :(

I Need to Start My Days With AHH More Often!

This morning I met Awesome Holly Holly at the gym to do some cardio!

Sidebar: AHH has been DOMINATING her healthy lifestyle efforts, not only attaining the goal of not doing "too much damage" over Thanksgiving that us mere mortals set for ourselves--but losing weight!!!! She is my food hero. :)

I did 50 minutes on the elliptical, all in zone 2 doing intervals of 3minutes at ramp elevation 5 followed by 2 minutes at ramp elevation 20. It FLEW by with all the great conversation!

My Stats:

Calories Burned: 608.4 (Elliptical)/603 (HR Monitor)
Time: 59:00
Strides: 8350
Ending HR: 127

AHH had to go home and do important things, so I said goodbye and went off to have an incredibly productive morning!

I:

1) Went to the Home Depot and bought a new snow shovel (mine cracked during "SNOmgsh! It's SNOWmageddon" last February). Extra points for me not waiting until the last minute and have to settle for whatever the mobs haven't already scooped up. When I got to the snow shovel section there was a man there holding a shovel and staring intensely at the rest of the section. I asked him if he'd figured out which one was the best. He explained why he was fairly confident he would purchase the one in his hand making an excellent case for it. I pick an identical one up, smiled at him and said, "Thanks for doing all the research! I'll get one too!" He laughed and told me that it took him over ten minutes and I was welcome. :)

2) Went to Dick's Sporting Goods and bought two basketballs for my team to practice with. Basketballs were originally ~$40, on sale for $16.99 AND I had a $10 off coach's coupon. WIN! I also FINALLY signed up for the Dick's Scorecard (their rewards card). I buy enough stuff there, it just made sense. Not sure why I put things like these off for so long!

3) Got gas. As I was driving away there was a man who was dressed quite frumpily, with scraggy, crazy hair smoking a pipe. I must have been staring (unknowingly) as I drove by because he made eye contact with me and gave me a little salute. I should go out on Saturday mornings more often!!!

4) Raked up and bagged all the hay on my front lawn that was covering the new grass seed.

5) Reattached the gutter pipe thing that fell down. (::shaking my fist in the air at the neighbor kids who most likely hit it was a basketball again::)

I was a machine. This all happened before noon. :)

Tomorrow is a rest day!!! Next workout: lifting on Monday. Alone. Devon is on vacation. I am hoping to push myself the way I do when he is there so I can tell him how tough I was and he can be a proud trainer...

Lifting With My 'Special Friend'

Today I lifted with Special Friend Amanda (SFA)!!! The lifting itself was not fun...but the company was!!!

The lifting:

45 Degree Leg Presses x 3s x 10r @ 450lbs
DB Step-Ups x 3s x 10r @ 35lbs
Seated Leg Curls x 3s x 10r @ 115-120lbs (120 lbs)
DB Reverse Lunge x 3s x 10r @ 40lbs
T-Bar Row x 3s x 10r @ 45-55lbs (55 lbs)
Incline DB Flyes x 3s x 10r @ 25lbs
Overhead DB Pullover x 3s x 10r @ 25-35lbs (35 lbs)
Barbell Upright Rows x 3s x 10r @ 50-60lbs (50 lb BB)
DB Front Raises x 3s x 10r @ 15lbs
BB Curls x 4s x 10r @ 40-50lbs (40 lb BB)
Machine Triceps Extensions x 4s x 10r @ 40-50lbs (40 lbs)

SFA hung with me like a champion!!! I was so very proud of her. She did not let Man-Land intimidate her--even though she did comment that it is rare in her life that she is in a room where she feels like the least fit person in it...and she did (SFA is *very* fit, BTW).

SFA's post-workout quote: Until this evening, I was unaware that the following activity could be strenuous: Turning the steering wheel of my car.

I'll be honest here: that statement makes me feel even more awesome. :) Oh, let's be clear...I am in pain too. But it reminds me that I am a machine!!! :)

Next workout: cardio tomorrow with AH²!

Step-Mill Cardio

I am tired this week! I endured 50 minutes of pure Step-Mill Hell. But I did it. :)

My Stats:

Calories Burned: 443.3 (Step-Mill)
Time: 50:00
Distance: 3.21 miles
Floors: 154
Average Pace: 49 steps per minute

Also, I am unsure why, but after my crazytown session with Devon yesterday I was inspired to go grocery shopping and get healthy food to get back on track. BOTE is back, baby. :)

Next workout: lifting with my 'special friend'. ;)

Today's Nickname: Bad Attitude Erin

I had a terrible attitude problem during my session with ABD today. He took it like a champion.

Rather than dwell on the bad, here is the lifting (all 3 sets, 12 reps):

Hack Squats: 270 lbs, 320 lbs, 360 lbs
Seated Leg Extensions: 115 lbs, 120 lbs, 125 lbs
Standing Leg Curls: 25 lbs
Lying Leg Curls: 80 lbs
Seated High Row: 50 lbs (each side)
Incline BB Bench Press: 95 lbs, 105 lbs, 115 lbs (YES! I benched 115. No big deal.)
Close Grip Lat Pulldown: 55 lbs

Shoulder Superset:
Seated DB Side Raise
Seated DB Front Raise
Seated DB Rear Delt Flyes: all 7.5 lb DBs

Core Superset:
Clamshell Crunches: 10 reps
Plank: 15 second hold

A couple funny stories (despite my crazy-filled hour):

1) After the first set of the Seated High Row I attempted to whine/complain at Devon giving me 100 lbs to row when I typically do 60 lbs on the Seated Row and the Lat Pulldown. He is a big jerkface and I told him so. While resting I looked to my left and on the machine was the diagram of what muscles are worked and their names. I started to make my complaints specific:

Me: Devon! My trap-ee-zzzhus (trapezius) hurts.
Devon: *laughing* Really?
Me: Yes! And my rhomboids and my posterior deltoids.
Devon: *laughing but slightly confused* Is that so?
Me: Uh huh. And I don't even know what is going on with my lat-isssss-missss door-see....I mean door-sigh (latissimus dorsi)!!!
Devon: Latiss-I-mus dorsi?
Me: Um...(rechecking the diagram)...Yes.
Devon: *sees me check the diagram* Oh my! You were reading that?!?!? I thought you were actually learning something from me...
Me: *straight face* Nope.

2) I *might* have spoken the first few lines of 'All I Do is Win' to Devon to let him know how awesome I am in a deadpan voice. It went a little like this:

Devon, I am not sure if you know, but...All I do is win. Win. Win. *pause* No matter what. I got money on my mind. And I can never get enough. And...everytime I step up in the building, everybody's hands go UP (at which point I raised my hands up). *long pause* And they stay there.

Devon thought it was so funny he wanted to video tape it on his shiny, new iPhone. I refused. After all, I was a little attitude bucket. Also, I wasn't confident I could do it again without laughing. :)

Next workout: Cardio tomorrow! :)

P.S. Before Tom makes some facebook comment about Devon not getting paid enough, I apologized after the fact. I am not unreasonable. :)