Last Friend Lifting for At Least 9 Weeks!!!

Sigh. Tonight Devon "let me lift" with him (he corrected me when I referred to it as 'lifting together') for the last time for a bit. I will be off working out at all for 6 weeks and then cardio only for an additional 3 weeks. I don't want to talk about it. But I will be strong for you, the blog reader...

Today was a "pull" day (plus calves and trapezius):

HAMSTRINGS (Superset--done together):
Seated Leg Curls: 3 sets x 15 reps @ 60 lbs, 70 lbs, 70 lbs
BB Deadlifts: 3 sets x 10 reps @ 155 lbs (I am a beast.)

CALVES:
45° Leg Press Calf Raises: 3 sets x 12 reps @ 270 lbs
Seated Calf Raises: 3 sets x 25 reps(!) @ 90 lbs

RHOMBOIDS/REAR DELTS:
Seated Cable Row: 4 sets x 8 reps @ 70 lbs

LATS:
Behind-the-Neck Lat Pulldowns: 4 sets x 15 reps @ 27.5 lbs each side

TRAPEZIUS:
DB Shrugs: 4 sets x 12 reps @ 10 lb DBs, 25 lb DBs, 35 lb DBs, 10 lb DBs

BICEPS:
BB Preacher Curls: 4 sets x 12 reps @ 45 lbs
Concentration Curls: 3 set x 10 reps @ 25 lbs

There are some notes that must be made.

1. Did you see the 155 lbs on the BB Deadlifts? If not, look again. If so, look again!!! :)
2. 25 reps on the seated calf raises machine killed my calves. Devon went to use the little trainer's room during my second set. I couldn't raises my calves high enough to re-rack the weight. I thought about my options for awhile and just let it fall to the floor. Devon thought it was hilarious when he returned. He helped me re-rack after set 3. :)
3. Behind-the-Neck Lat Pulldowns are BAD! Do not do them! We simulated the motion by using a bi-angular lat pulldown. This way there is no bar involved and so you are less likely to jack up your shoulders. (Side note: I told Devon EVERY time his imaginary bar hit him in the head. Every time.)
4. I kept increasing the weights on the DB Shrugs because I could. 10 pounds was super easy. After the third set I talked smack to Devon about how easy it was and asked why he started me so low. He said most girls don't want to work that muscle and make it big. Gasp! He was right. I went back to 10s for the final set. :) Nice of him to let me keep working it to feel big bad and tough. Thanks for having my back, Devon...

Next workout: unsure. Have surgery Thursday so am "taking it easy". I may cardio tomorrow. I may not. We'll see.

Devon's Version of "Easy Lifting"

On Monday, Devon and I discussed me taking it a bit easier up til my surgery. It was my idea. I thought it was a *great* idea. Devon agreed. Today was his first chance to write me an "easy" workout.

Here it is, blog readers!!!! (Are you excited???? I certainly was!):

BB Back Squat to Calf Raise x 3s x 15r @ 105-115 lbs (115 lbs)
Side Lunge x 3s x 15r @ 25 - 35lbs (hold a weight plate) (35 lbs)
Alternating Arm Standing Cable Row x 3s x 15r @ 25 - 35lbs (32.5 lbs)
Medicine Ball Push-ups x 3s x 15r @ BW (one medicine ball under each hand; make sure the ball is hard)
Chin-ups x 3s x 15r @ 100lbs or less (palms facing you) (100 lbs)
Single Arm Standing DB Shoulder Press x 3s x 15r @ 15 - 20lbs (hold both up and then move one) (20 lb DBs)
Alternating Arm Standing DB Biceps Curls x 3s x 15r @ 12.5 - 17.5lbs (15 lb DBs)
Cable DB Kickbacks x 3s x 15r @ 12.5 - 17.5lbs (did not do these--ran out of time)

Wow. Thanks, Devon. What *exactly* did YOU think was easy about this, sir? The unspotted barbell back squats with over a hundred pounds on my back or the 45 push-ups done whilst balancing the majority of my body weight on two very round balls???

Also, let's all laugh at Devon together: Cable Dumbbell Kickbacks??? How exactly does one use both dumbbells AND a cable at the same time? Silly, too-busy-to-pay-attention-to-details, Devon...

Next workout: running with Amanda B. :)

Some Good Old Fashioned B-Ball

Today was a cardio day, but I got a quite unnecessary snow day from work so I most certainly did not work out. I slept. I shoveled (that's work out-ish). I had lunch with a friend. I got my hair cut. It was wonderful.

Tonight was my girls last basketball practice. For those who do not know, I coached a 5th and 6th grade girls basketball team this year for the Upwards program at my church. My wonderful assistant coaches are Amanda F. and Amy (whom you all know well from working out with me). We are not the most informed coaches, but hey! there's a handbook AND we have heart. :) Our girls won their first game this past Saturday, bringing our record to 1-5-1. Yes, that is correct: 1 win, 5 losses and a good ole tie.

As tonight was the very last practice, we decided to have fun. There was Knockout played. There were games of H-O-R-S-E. There were dribble race relays (involving break-dancing in the middle...naturally). And, there was a parent & coaches vs. the girls basketball game for the last 20 minutes or so. I participated in all of this. I declare THAT my cardio. :)

Next workout: lifting tomorrow.

Pushed It Hard During My "Push" Workout!

Today was friend lifting with Devon. It's a push day (so that means Quads, Chest, Shoulders and Triceps). I really pushed some of the weights today and am quite proud of my numbers. :)

The Lifting:

QUADS:
Hack Squats: 3 sets x 15 reps @ 270 lbs, 320 lbs, 360 lbs
45° Leg Press: 3 sets x 15 reps @ 360 lbs, 450 lbs, 540 lbs (I kicked this exercise's butt. I'm just saying.)
Seated Leg Extensions: 3 sets x 15 reps @ 105 lbs, 110 lbs, 115 lbs
CHEST:
Incline BB Bench Press: 3 sets x 8 reps @ 95 lbs
Flat DB Press: 3 sets x 12 reps @ 30 lb DBs, 35 lbs DBs, 40 lb DBs (RAWR!)
Cable Cross Overs: 3 sets x 20 reps @ 12.5 lbs, 17.5 lbs, 22.5 lbs each side (Big Beefy Devon did all his sets at 22.5 lbs--which I did on my last set. No big deal.)
SHOULDERS:
Tri-Set (i.e. for the shoulders each set was all three exercises in succession, then a rest), all 3 sets x 12 reps:
*DB Side Raises: 7.5 lb DBs
*Standing BB Shoulder Press: 45 lbs
*Bent Over DB Flyes: 7.5 lb DBs
TRICEPS:
Cable Tricep Pushdowns: 4 sets x 12 reps @ 32.5 lbs, 37.5 lbs, 42.5 lbs. 47.5 lbs (<--that is a LOT for my little triceps!!!)
Bench Dips: 4 sets x 15 reps @ BW

What I am most pleased with is that the heavy weights were all my doing--i.e. I suggested it every time and/or negotiated with Devon who maybe thought I shouldn't do that much. I definitely had a winning attitude today which I feel like I haven't had for awhile. To be clear, I didn't feel GREAT the whole workout, but certainly pushed myself in spite of that fact. Specifically, I asked Devon if I could go up by 45 (vice 25) lbs each set for the leg press and it was my idea to try the 40 lb dumbbells on the DB Chest Press. Also, the triceps pushdowns increases were my idea as well!!!! :)

On the first exercise, the hack squats, there was a man using it who apparently Devon knows. We "worked in" which means did our reps alternating with him. We were all loading the weights on and off and spotting/encouraging each other. Devon got to his last set which was an INCREDIBLE 720 lbs!!!! When we were loading the EIGHT 45-lb weight plates on each side, the man said: "That's why you'll never reach 6 feet, Devon!" Which cracked me up!!!!! Devon responded that he is "All thrill-a, no fill-a." Concentrated awesomeness, if you will. I was almost on the ground laughing. BTW, my big strong trainer did all 15 reps at 720 lbs (he claimed he may only do 8, but me and the guy cheered him on and he did it!!!!)!!!! I am super impressed. Along that same topic, on the DB chest press I was impressed with my last set being 40s. Devon did all 3 sets with EIGHTY pound dumbbells!!! Yes, ONE of his dumbbells was the sum total of both of mine on my heavy set. He's such a BEAST.

I anticipate a lot of pain tomorrow, but the hard workout was worth it. :)

Next workout: some sort of cardio tomorrow!

Cardio Kickboxing with Meagan!

This morning I had a session with Devon--my LAST session before my surgery and so my last session for about two months!!!!--and Meagan joined me! Recall that Meagan is frequently referred to in the blog as DFAM (Down For Anything Meagan). She brought it today...as expected.

Devon chose to have us do cardio kickboxing again. The first time was last July 2010, I did boxing only with Amanda F. Next it was kickboxing with Amy a month ago. Both times I was in incredible pain afterward. Today was more focused on the kicking, I thought, but since no one has been to more than one except for me, I have no one to help me compare them.

Let's see if my memory can recall what we did at 0800 this morning... I remember a lot, but not all of it. Here is what I got.

Sprints (across the room and back 5x)
8 lb Medicine Ball salm it to the ground to your side and then raise it over your head and do the other side (for 1 minute)
Supermans with the 8 lb Medicine Ball in our hands
Shuffling across the room and back
Prisoner squat position and travel across the room and back (super painful!!!)
Across the room and back switching from conventional stance to southpaw
Same as above but with jabbing
Jabbing across the room and back
Jab then crossing across the room and back
Jab/Cross/Kicking across the room and back
Retreat jabbing across the room
Roundhouse kicks leaning against the wall (20 each side, 2 sets)
Roundhouse kicks to Devon holding a pad (10 each side)
Bicycles (while the other kicked Devon)
Side kicks leaning against the wall (20 each side, 2 sets)
Side kicks to Devon holding a pad (10 each side)
Triple Crunches (while the other kicked Devon)
Hook/Uppercut/Roundhouse kick combos (10 each side)
Hook kicks leaning against the wall (20 each side, 2 sets)

Wowsas...that's a lot. And I *know* I missed some... :) It was kind of rough and I fully expect to be in pain tomorrow!

During every kick set, my hamstrings were on FIRE! I reminded Devon that WE did the pull set last night and my hamstrings were in PAIN. He let me know that his hamstring didn't hurt to bad. Nice, Devon...YOU aren't kicking repeatedly, Jerkface. :)

I am super impressed with Meagan keeping up. Way to go, DFAM! Devon kept telling her that she need to [kick|punch|etc] in front of her because that is where the opponent will be (she liked to fight an imaginary person to her side). I told her I knew her secret and if we ever went at it, I knew to hide DIRECTLY in front of her. I'm so mean... ;)

Tomorrow is a rest day!!! Yes.... Then I lift with Devon on Monday...can I survive????

Late Night Friend Lifting

Since Devon bailed on Monday, we had friend lifting tonight. We agreed to meet at 7pm. I pushed it back to 7:15pm. Devon sowed up at 7:20pm. And ate dinner. Then he needed some time for it to digest. Then he needed to change into his workout clothes. At 8pm we began lifting. I left at 10:30pm. Awesome. I will be back at 8am for a training session with Devon. I am fairly certain this will not go well... :)

The lifting (it was a 'pull' day with calves thrown in):

Lying Leg Curls: 5 sets--12 reps @ 90 lbs, 10 reps @ 95 lbs (3 sets), 8 reps @ 100 lbs
BB Deadlifts: 10 reps @ 135 lbs, 8 reps @ 145 lbs, 6 reps @ 155 lbs, 4 reps @ 165 lbs, 2 reps @ 185 lbs (I AM A BEAST!!!!!)
Leg Press Calf Raises: 3 sets, 12 reps @ 270 lbs
Seated Calf Raises: 3 sets, 12 reps @ 90 lbs
Assisted Pull-ups: 4 sets, 12 reps @ 100 lbs assistance
Standing T-Bar Rows: 4 sets, 10 reps @ 50 lbs
BB Bicep Curls: 4 sets, 10 reps @ 45 lb BB

It was a tough workout today but no undoable. I am very proud of the deadlifting. Please, go back and check it out--I'll wait. :) You may notice that I upped the weight by 10 lbs each set until the end when I upped it by 20. I told Devon I could do it. He wasn't sure. I said, 'Fine. I'll do your pansy 175.' He told me to do it. AND I DID. Boom. THAT happened.

Also, I mocked Devon's "psych himself up" routine as he began walking away from the machine and then back before every set. He told me not to mock his methods. I began doing random things before I lifted to mock him. He threatened to walk away, but never did. As I told him, he *always* come back. :)

Next workout is sadly in 9 hours. Sigh. But Meagan will be joining me!!!! :)

Ran Outside...Again!!!

Yesterday I did not lift. I went to the gym but was not feeling well at all and Devon told me to go home. Well, he told me to eat something and then go home. I was looking rather "clammy" in his words. I'm not sure how to take that...

Today, Amanda B. (<--a NEW Amanda!) ran with me. It was SO beautiful out, it was GREAT! We met up at the track with some good runners and we just ran/walked for 30 minutes while they did some tough guy workouts. Good for them!

Amanda and I had some good chit chat time and got some good exercise!!!

Next workout: lifting with Devon tomorrow night!

We Ran Outside!!!

Today was so lovely and beautiful, I got the idea in my head that I would break in my new running shoes by going for a nice outdoor run. I had this thought around 3pm. I arm-twisted Amy into joining me.

AT 6:45 pm--when we ACTUALLY went for said run--it was dark, cold and surprisingly icy (still! I know, right?). Luckily, I had remembered to bring my new headlamp (that I purchased directly AFTER my last outdoor run in December). Amy brought hers too, but had not removed it from its packaging and so had no hope of getting it open in the parking lot (I needed many tools...many tools). Amy did, however, have her reflecting vest--like a champion. :)

We did an easy run with a few walk breaks for 30 minutes. The shoes felt great! The company was great! And other than my few cramps, running was great!

It's good to be back! Kind of. I may not run at night again until it warms up some more. :)

Next workout: lifting tomorrow!

Yup--Surgery is a Good Choice

Today Devon couldn't friend lift...I don't know...something about Valentine's Day and a girlfriend...whatever. So I flew solo...story of my life. ;)

Here is the lifting:

Squat Press x 3s x 15r @ 360
Seated Leg Extensions x 3s x 15r @ 100lbs
Flat BB Chest Press x 3s x 12r @ 85lbs
Seated Machine Chest Flyes / Pec-Decks x 3s x 15r @ 50-60lbs (60 lbs)
Seated Shoulder Press x 4s x 10r @ 40-50lbs (40 lbs)
Dumbbell Side Raises x 4s x 10r @ 12.5-15lbs (12.5 lb DBs)
Cable Triceps Pushdowns x 4s x 12r @ 25-35lbs (35 lbs)
Seated Machine Triceps Press x 3s x 20r @ 50-75lbs (75 lbs)

The actual lifting was fine. However, I do have a story.

I was doing my chest press on a Smith Machine. 85 lbs isn't nothing--but I can do better with a spotter. This older gentleman walked about 2 feet away and watched me during my second set. I noticed. I thought maybe he thought it was too heavy and didn't know what a maniac beast I am at the gym. So when I was finished, I made eye contact with him--my mistake. The following conversation happened:

Me: Is everything ok? (cocky, waiting to tell him how I can actually bench 120.)
Him: Are you pregnant?
Me (internal): Are you KIDDING ME?!?!?!
Me (out loud): Nope, but I did just lose 100 pounds--that leaves a lot of loose skin. I will be having surgery to get rid of it soon. You just confirmed that that is a good choice. ::smile::
Him: *looks mortified*

At this point, I took the opportunity to make him listen and pretend to care (out of guilt and uncomfortableness) about the following topics:

1) what a pregnant lady actually can and cannot do at the gym;
2) my incredible weight loss transformation; and
3) my upcoming surgery.

The gentleman was quite opinionated that I do NOT need the surgery. He *informed* me that I simply need to do more ab work. (::eye roll::) At this point, I confirmed that he was a moron (as if it wasn't clear already) and explained to him that a handful of medical professional disagree and in their expert opinion it will NEVER go away on its own. (This is the good part...)

Him: I just don't like you having to get all cut up.
Me: I see that, but I don't like people thinking I am pregnant. ::grin::

Conversation over.

Next workout: cardio tomorrow! :)

18 Days and Counting!

It has occurred to me that I have vaguely referenced my "upcoming surgery" in several posts, but have not actually told the blog masses about it! My apologies!!! Unless you know me in the real world (in which case you have had to hear me obsessively talk about it every day), you wouldn't know! Where to begin? I guess with the punchline:

On March 3rd, I will be getting a tummy tuck! (::wild applause and raucous crowd cheering::)

Anyone who has skimmed this blog, knows that I started back in April of 2009 at the unhealthy weight of 251 pounds and a pants size of 20. After my second hospitalization for blood clotting in my leg and lungs, I was told I would be on blood thinners for life and decided that if *I* could do something to avoid being on any other medication, I would. One week after I was discharged, I joined Lifetime Fitness's TEAM Weight Loss class (with good ole ZTT) and my journey began.

Fast forward (although nothing about that time went fast!!!!) to April 2010, when I reached a VERY healthy weight of 160 pounds. Yes, the number seems high to me too, however, my body fat percentage was 17.2%. From what I understand, 20-25% is considered "healthy". 17.2% is more in the "fit" range. Not *too* low, but a good final weight. So, I had arrived! the 160 pounds is outside of the "healthy wight range" for my height (which is between 123 and 154), but there are a few factors at play: 1) I have built a lot of muscle--muscle mass is heavy and adds weight; and 2) I have a significant amount of loose skin--it's unavoidable when you lose 91 pounds.

Since April 2010, my weight has been fluctuating, while I am trying to learn how to maintain--both succeeding and failing. I have spoken with most of my doctors and everyone is in agreement that surgery to remove the excess skin is not only allowable, but encouraged and now is the time to do it. Any surgery is a risk for a blood clotter, like myself, but at my age (29, for a few more months...), the benefits outweigh the risks. The longer I wait, the riskier the surgery gets. It's go time.

Why am I so interested in this surgery? 1) I have worked HARD and without this surgery, I will never be able to complete the work I started in April 2009--no amount of healthy eating and exercising will tighten the skin in my abdominal area; 2) If I invest my money and pain into recovering from this surgery, I will be less likely to fall back into my old habits and gain back all of the weight; and 3) although I am SO HAPPY with how far I have come, I am not comfortable with the current state of my body and feel like I am constantly trying to hide my midsection ad cannot just wear an outfit and relax (i.e. not worry about how I am sitting or where my arms are strategically placed--women reading this should understand). :)

What are the details of the surgery? Recall that I wear my weight primarily in my mid-section. Because of this, I have similar affects to my body as does a woman who gave birth--most notably, my stomach muscles have separated (picture a 6 pack of cans, with a split down the middle and 3 cans on each side). What the surgeon will do is remove a lot of loose skin, sew my stomach muscles back together, then sew the skin as tight as possible leaving a HUGE scar, but completing below the pants waist line. Additionally, he will do some lipo on my back to get rid of my love handles/muffin top/<insert your favorite nickname here>. The thought process behind the lipo is that (according to the surgeon) it will never go away on its own and if I am going to DO it, I am going to DO it--fix the entire midsection. He will also recut my belly button hole!!! Weird..but fascinating! I will have a surgical drain, which I am nervous about, but the surgeon makes it sound pretty easy peasy to use. Also, the recovery is supposed to be ROUGH--but if the Double Shot cannot handle it, who can? ;) (As a side note: I plan on getting my arms done too, potentially 6 weeks after the surgery, but am still deciding/planning.)

Is this covered by insurance? NO! This is elective surgery and I have secured a loan to pay for it. I mention this so that anyone reading this knows that I am quite serious about this surgery. I will be paying it off for quite some time I believe (it's the amount of a used car loan!!!), but it is an investment in my body which I hope to have for another 60 years, so I feel it is worth it. :)

The surgery is scheduled for March 3rd!!!! 18 short days away!!!! My mom is flying down on the 2nd to take me there and nurse me back to health until Sunday, the 6th at which point my sister, Meghan, is flying out for a whole week to get me stuff, cook for me and make me laugh (but not too much!!! I think that will hurt...). As if that weren't enough, friends left and right are offering to help out--Hey, Devon even said he'd swing by to make sure I am doing well! (No taking it back now, Devon...I've told the whole internet.)

My friend AL² sent me a link to someone's recovery page with great photos! If you check out her "Before Pictures", I think my abdomen is similar to hers--not exactly the same, but close--and so her after pictures give me great hope!!! Here is her story, but be warned they are post-surgery pictures--click at your own risk.

Another great website I found is tuckthattummy. It has great information on what to expect as well as checklists of what to purchase for pre- and post-surgery. I have asked Meghan to read it in preparation! :)

Ok. I think that's it. If you have any questions, please ask! As you know, I am an open book and I want anyone who reads this blog to know my experiences/lessons learned in all aspects of my transformation--this included! I will be taking photos and posting when I feel right about it--this may be as I go or all at the end, we shall see...

Good Choice Saturday!

Last night I texted Devon and told him that I was not sure if I wanted to work out today. Devon said I should work out. I asked if he would be mad if he wrote one and I didn't actually do it (in the past he has threatened to stop writing me workouts if I do that). He said yes. So I told him not to write me one. He said I should work out.

Well, this morning, I decided to work out and so I wrote my own lifting plan. I emailed it to Devon for comment (which I had hoped to include here, but have not received as of yet):

Seated Leg Curls x 4s x 15r @ 115lbs
Pull Throughs x 4s x 8r @ 50-60lbs (50 lbs, 55 lbs, 55 lbs, 60 lbs)
Rev Grip Lat Pulldown x 4s x 15r @ 50-60lbs (55 lbs)
Bent-Over BB Row x 4s x 8r @ 60-70lbs (60 lb BB)
Seated DB Hammer Curls x 3s x 15r @ 17.5 - 22.5 lbs (17.5 lb DBs)
BB Preacher Curls x 4s x 8r @ 35-45lbs (45 lb BB)

I took the "pull" workout from last week and used my handy dandy exercise database to make something similar. I hope Devon likes it!!!!

I also went healthy food grocery shopping this afternoon and so should be good to go to attempt to get back on the wagon tomorrow. :)

Tomorrow is a rest day--but I may go for a run, it may be 50 degrees outside!!!

Time for Some Brutal Honesty

Ah, fans and supporters. It's been awhile since I've had to come clean. However, in the spirit of blog transparency, I will fill you in on my current state.

Ever since Sunday I have entered a workout/diet funk. I have mentioned that I haven't felt like working out. I also haven't felt like eating healthy all the time (I have been for a decent portion of the time). Today it came to a breaking point.

I was doing 50 minutes on the cross-trainer with the zone 2 for 3 minutes/zone 3 for 2 minutes intervals. 15 minutes in I just stopped. I was tired and I felt yicky from all of the bad eating. Also, I was just feeling a bit...I don't want to say hopeless, because that's not it...but something like that.

I started to leave and bumped into Hard Core Liz. She asked me how long til the surgery and I spilled my guts to her. I told her how disappointed I am that I fell out of the "zone" once my surgeon told me I didn't NEED to lose weight before the surgery. I told her that Devon is an excellent trainer but for some reason has been quite unsuccessful in helping me to get (and stay) on track. I wondered aloud if it is possible for a trainer to do that or if it has to come COMPLETELY from me. I would hope I could get help, but who knows. At this point, Devon had finished up with his client so I went over to chat with him.

I actually couldn't even get a sentence out--I was borderline panicking. I said, "Devon, I can't... I can't... I can't... I can't..." And I really could not finish the sentence--the words would not come. Devon laughed and told me to breathe. I took a second and explained my serious concern that I am not capable of doing this long term, that I am wasting my money on the surgery, that there may be no hope for a lifetime fit Erin. We talked for awhile. Hard Core Liz even came over and talked with us for a bit. I really appreciated that because she doesn't train me and so has no financial interest in my success, but has definitely followed my journey and seems to care--which is always nice.

Devon has some "Devon-isms" that stick with me and I try to remind myself of from time to time. One of them is that if you go to work and work hard enough to not get fired, you are a terrible employee. Similarly, if you work out only to not be fat, you will not be successful in the long-term. I mentioned this to him. He gave me another Devon-ism. He said that he hates paying his bills. It makes him angry. But then he thinks of all of the fun things he buys with his money and is happy to work for the money. He thinks that if I think about all of the food I cannot have and lazy time at home and with friends I give up to work out, I'll get angry. But if I think of all of the benefits from my fitness, I'll be happy.

The plan to move forward is to take tomorrow off. Devon and I agree I need a break. Then lift and maybe run Saturday and go grocery shopping for healthy food. Sunday will be my standard rest day and I will focus on eating healthy--for that one day...one day at a time. Also, I will make a list of all the things I like about being fit and want to work toward in my fitness.

I can work with this plan.

So, anyways. This is where I am. :)

Next workout: lifting Saturday.

Wednesday Lifting

Today I lifted, it was my full body stability day. I wasn't feeling it, but I did it. Victory...

The lifting:

DB Step-Ups to Balance x 3s x 15r @ 25 - 30lbs (25 lb DBs)
DB Stiff-Leg Deadlifts x 3s x 15r @ 45 - 50lbs (50 lb DBs)
Horizontal Body Row x 3s x 15r @ BW
Standing Cable Chest Press x 3s x 15r @ 17.5-22.5lbs (22.5 lbs)
Alt. Arm Lat Pulldown - FreeMotion x 3s x 15r @ 60lbs
Seated Shoulder Press x 3s x 15r @ 30-40lbs (30 lbs)
Stag. Stance BB Biceps Curls x 3s x 15r @ 35-45lbs (40 lb BB)
Lying Stability Ball DB Triceps Extension x 3s x 15r @ 12.5 - 17.5lbs (17.5 lb DBs)

I finished the workout, which is good because I didn't necessarily *want* to. :)

I then bumped into my dear friend Stephanie in the locker room and talked until waaaaay too late, but sometimes the conversation is much more important than your evening routine and getting to bed on time. :) And today was one of those times. <3

Next workout: cardio tomorrow!

Adorable Synchronization.

Today was friend lifting with Devon. It was not a particularly great workout for me, but they can't all be. I am tired and a bit unmotivated. But I did do it all, so there is a victory there.

The lifting:

Legs, Quads:
Seated Leg Extensions: 4 sets x 12 reps @ 100 lbs
Hack Squats: 4 sets x 15 reps @ 270 lbs

Chest:
Bench Press: 3 sets x 8 reps @ 95 lbs
Incline DB Flyes: 3 sets x 15 reps @ 20 lb DBs
Assisted Chest Dips: 3 sets x 10 reps @ 40 lbs assistance

Shoulders:
Cable Side Raises: 3 sets x 15 reps @ 5 lbs
DB Front Raises: 3 sets x 10 reps @ 10 lb DBs
Seated DB Shoulder Press: 3 sets x 10 reps @ 15 lb DBs

Triceps:
Cable Pushdowns: 4 sets x 15 reps @ 32.5 lbs
DB Kickbacks: 4 sets x 10 reps @ 12.5 lb DBs

So. Most of the time Devon and I alternate use of the machine or weight bench. We rest while the other is lifting and/or spot each other when necessary. Sometimes, when it is a dumbbell only exercise or something, we can do it at the same time. I, naturally, try to synchronize my reps with Devon's. BECAUSE IT IS ADORABLE. I love synchronized lifting!!!! Also I should note that every session we do synchronized stretching at the end. You can be certain that Devon either 1) doesn't notice; and/or 2) would prefer we didn't look like synchronized fools. But I think Devon picks his battles with me--and he lets this one slide. :)

Next workout: *maybe* cardio tomorrow, maybe working late. In any event, I will lift Wednesday.

Obstacle Course of Fun

Today was a Devon session. I invited Amanda E. along with me to share in the...fun. Devon made us an "obstacle course" type workout. It was more a series of stations that we spent one minute at each. We rotated through 3 times, each time the activity changed (for the worse). Amanda was typically one station ahead of me until the end when she did the first one I did (i.e. she started at the first "step" exercise and ended with the BOSU). It was fun to watch her struggle through some of them first.

First we warmed up with an 8 pound medicine balls. We did many things, 10 reps each. There was squatting with rotation (10 each side), Russian twists, 10 lunges each leg, 10 prisoner squats. That doesn't seem like everything, but a good representative sample. :)

I will do my best to list the stations (when in physical pain, my memory does not always record everything properly):

Round 1!

BOSU Ball: BOSU taps (hop and tap your toes around the perimeter of the ball changing directions each lap)
Step: The step was raised to about knee height. We had to place our hands on the step and hurl our entire body from side to side. Quite challenging.
Cones: Run across the room from one cone to the other. Run backward back. Repeat.
Ladder: Hop outside of the ladder (one foot each side, the ladder is on the floor) and inside at each rung.
Medicine Ball: Hold the medicine ball above your head, then slam it into the ground as hard as you can. Repeat.
Wheelie Board: Sit on the wheelie board. Use your heels to inch yourself across the room and back.
Hurdles: Side step over the hurdles and back.
Step (again!): Jump onto the step and back down-both feet at the same time.

Round 2!

BOSU Ball: Burpees. Boooooooo.
Step: "Move the Stack"--cross the step (on the floor) each side, move the stack of step supports from one side of the step to the other one at a time.
Cones: Side step shuffle back and forth.
Ladder: Move horizontally while placing one foot in each ladder hole and one foot out. Back and forth and back and forth.
Medicine Ball: Bounce the ball as hard as you can to your left and right.
Wheelie Board: Hold the wheelie board and start in a push up position. Use your feet to move across the room. (This did not happen for me.)
Hurdles: Jump the hurdles.
Step (again!): Straddle the step. Jump on. The jump off (back to a straddle). Repeat. (Step was raised up about 4 support or so--pretty high!)

Round 3!

BOSU Ball: Stand on the BOSU. Move to kneeling, then back to standing without falling off. Repeat.
Step: Power steps (with the goal of "going for height").
Cones: Do a sideways grapevine type move across and back.
Ladder: Hop into and out of the ladder holes with both feet each time.
Medicine Ball: Sit reclined a bit. Bounce the ball to your left and right. Repeat.
Wheelie Board: Push up position with your feet on the wheelie board. Move across the room. Go ahead. Try it....
Hurdles: Run forward and backward figure 8-ing through the hurdles. Knock over at least 4. (Well, that was the standard Amanda set.)
Step (again!): Jump onto the step. Jump forward off and turn around. Repeat.

So, needless to say it was a GREAT workout! And Amanda E. totally held her own! I'd like to think that I did too, but I did have some issues with the wheelie board. Devon said it was hard because we were on a wicked smooth floor so there was not much friction. On round 2 I lost the wheelie board about halfway through and just walked on my hands and feet. Devon watched me struggle through the entire 60 seconds with a little schoolboy grin on his face. On the round 3 wheelie board exercise, Amanda made it one length of the room in 60 seconds. I made it about halfway...okay, maybe 1/3 of the way...and then just held a plank on the wheelie board (still beneficial!). Amanda and I speculated that no one could do it fast and asked Devon to. The man made it across the room in 11 seconds. Impressive, sir. Impressive...

It's so much more fun to be in hard cardio misery fun with someone else to commiserate with!!! I am really loving these Saturday morning fun workouts!!!

Tomorrow is a much needed rest day! Next workout: Monday Friend Lifting with Devon!

"Pull" Friday

Today was my first "Pull" workout for lifting Friday. Recall, on Mondays I work the "Push" muscles with Devon (quads, chest, shoulders, triceps). On Wednesdays I do a full-body stability-based workout (think balance, alternating arm, etc...). Then on Fridays I work the "Pull" muscles (hamstrings, back--rear delts/rhomboids and lats, biceps).

The Lifting:

Legs, Hamstrings:
Kneeling Leg Curls x 4s x 15r @ 40-45lbs (45 lbs each leg)
Stiff Leg Deadlifts x 4s x 8r @ 100-115lbs (115 lbs)

Back, Lats:
Close-Grip Lat Pulldown x 4s x 15r @ 50-60lbs (55 lbs)

Back, Rear Delts & Rhomboids:
Single Arm DB Row x 4s x 8r @ 25-30lbs (30 lb DB)

Biceps:
Seated DB Curls x 3s x 15r @ 17.5 - 22.5 lbs (20 lb DBs)
Standing BB Curls x 4s x 8r @ 35-45lbs (35 lb BB)

Also, I went out to dinner tonight with Tom, Amanda, Charles and Andrew. It was one of the first times I have eaten out on the carb-cycling (I can think of 2 others off of the top of my head). I was sad that it was a very low carb day when I was going to a new restaurant that I heard is tasty: Victoria Gastro Pub. However, I did my online menu research, proposed a meal selection and received Devon's approval.

I selected the COBB SALAD WITH ROASTED CHICKEN containing Bacon, Blue Cheese, Hard Boiled Egg, Avocado, Tomatoes, Balsamic Vinaigrette and Chicken on top, of course. Notice the distinct lack of carbs. I am allowed protein and fat for dinner and this fit the bill quite nicely. Also, it was super tasty! Aside from the pretzel croutons they snuck on top (NOT ON THE MENU) that I had to pick off (but Charles and Andrew totally used for toppers on their salads) the salad was quite tasty!!! All in all a win! Good food, healthy food, great company!!!!

Next workout: cardio session with Devon tomorrow morning!!! It's an obstacle course and Amanda E. is coming with me!!!

Devon Shows No Mercy

So, as some of you may know, I crashed my car today. (I know, boooo, right?) Aside from the extensive physical damage to my vehicle, I experienced a lot of emotional damage--it was kind of scary losing control on ice, I had to take time off from work and I am in save mode for leave recovering from my surgery, and my deductible isn't ridiculously high but is still not money I planned on spending on this. High stress and anxiety makes for an exhausted Erin!

So, naturally, I tried to play up the sympathy card and get out of cardio today (hey--I could legitimately have hurt myself but won't feel it until tomorrow...although I doubt it, the actual impact was minimal--not so much the damage to my car!). But, Devon has no mercy. He gives me my normal assignment and tells me to have an extra long stretching session afterward to destress. Nice, Devon. Thanks. Your care and concern is overwhelming.

So, I did 50 minutes all zone 2 on the Step-Mill.

The Stats:

Calories Burned: 502.4 (Step-Mill)
Time: 50:00
Distance: 3.74 miles
Floors Climbed: 179
Average Pace: 57 steps per minute

I've been doing this assignment every week and Devon has approved me to not use my heart rate monitor. I have a good feel for when I am in zone 2 on the Step-Mill. When I started I bounced between levels 3 and 5 throughout the 50 minutes. More recently, I typically break up the 50 minutes as:

10 min: Level 6
10 min: Level 5
5 min: Level 4
10 min: Level 6
10 min: Level 5
5 min: Level 4

Today, I did:

10 min: Level 6
10 min: Level 5
10 min: Level 6
10 min: Level 5
7.5 min: Level 6
2.5 min: Level 7 (I really wanted to break 500 calories burned so I upped it at the end.)

I like that I am pushing myself more and that I am capable of doing the harder levels for longer. Also, my stats are improving. This week vs. last week I burned 24.6 more calories, went .21 miles further, climbed 10 more flights and averaged 3 extra steps per minute. This week vs. December 16th I burned 98.8 more calories, climbed 42 more flights and averaged 13 extra steps per minute. Stamina improvement FTW!!!

Next workout: lifting tomorrow. I believe it will be a "pull" day.

500th Post. No Big Deal.

This is the 500th post of Anything You Can Lose I Can Lose Better!!! Wow. That's a lot of workouts and words of misguided wisdom and rants and ups and downs and funny [ZTT|ABD] stories. For those of you here from the beginning: Thank you!

My Lifting for today (Full Body with a Stability Focus):

Dumbbell Squat to Calf Raise x 3s x 15r @ 35 - 40lbs (40 lb DBs)
Walking DB Lunge to Balance x 3s x 15r @ 25 - 30lbs (30 lb DBs)
Standing Cable Row x 3s x 15r @ 25 - 35lbs (27.5 lbs each side)
BOSU Push-ups x 3s x 15r @ BW
Pull-ups x 3s x 15r @ 100lbs or less (100 lbs, 90 lbs, 90 lbs)
Alt. Arm Standing DB Shoulder Press x 3s x 15r @ 15 - 20lbs (20 lb DBs)
Standing DB Biceps Curls x 3s x 15r @ 12.5 - 17.5lbs (17.5 lbs DBs)
Alt. Arm DB Kickbacks x 3s x 15r @ 12.5 - 17.5lbs (17.5 lb DBs)

Also, at lunch today I "walked" with some co-workers. "Come walking with us," they say, "It's a slow day." Riiiiiight. It certainly wasn't bad. Most of Devon's assignments are worse. But let me be clear--if I sweat, it's not "walking" at lunch. It's a workout. :) It involved a decent amount of stairs and fast-paced walking. Not bad.

Devon modified my diet to address the weight I have lost. The carb-cycling depends on your current body weight and so must be adjusted as you adjust. :) I lose some bread and fruit (all day) and a teensy bit of protein and fat (only at dinner). Should be ok...for now. Future cuts may not be received as well. :)

Next workout: cardio tomorrow.

Cardio With Meagan (& Ryan)!

Today I cardio-ed with Meagan for the first time in a few weeks! Meagan had been sick and schedule issues had gotten in the way, but we got back together!!! 'Re-united and it fe-e-eeeeels so gooooooood.' And Ryan came too. (Sometimes he tags around Meagan like an adorable puppy dog).

Devon assigned: Cross-Trainer for 50 minutes {3 minutes in zone 2, 2 minutes in zone 3} intervals.

It stunk. It was rough--but the company was great!!! :)

The Stats:

Calories Burned: 541 (Cross-Trainer)/566 (HR Monitor)
Time: 52:00
Distance: 5.71 miles
Ending HR: 136

Meagan totally hung with me for the 50 minutes! And there was only one time that her machine paused because she was pedaling so slowly (just kidding, Meagan!!!). Ryan, on the other hand, complained after 21 minutes on the bike, proceeded to 30 minutes after I mocked him then got off the bike to "lift weights" for the remaining 20 minutes. :)

Next workout: lifting tomorrow (and bonus lunchtime walking cardio at work)!