Lifted Today

Today was a lifting day. I got it done early so I could go to my hair appointment today. I was going to get red peek-a-boo highlights and a trim. I got red peek-a-boo highlights and a brand new short haircut! Surprise! I think I like it... But am still adjusting...

The lifting:

Single Leg Seated Leg Extensions x 3s x 10r @ 35-45lbs (35 lbs)
Dumbbell Squats 3s x 10r @ 35-45lbs (35 lb dumbbells)

Kneeling Leg Curls x 3s x 10r @ 50-60lbs (50 lbs)
Stiff-Leg Dumbbell Deadlifts x 3s x 10r @ 35-45lbs (35 lb dumbbells)

Inclined Dumbbell Chest Flyes x 3s x 10r @ 15-20lbs (20 lb dumbbells)
Flat Dumbbell Press x 3s x 10r @ 20-25lbs (20 lb dumbbells)

Bent-over Barbell Row x 3s x 10r @ 30lbs
Reverse Grip Pull-ups x 3s x 10r @ 100lbs or less (85 lb assistance)

Alternating Arm Seated Freemotion Shoulder Press x 3s x 10r @ 30-40lbs (35 lbs)
Dumbbell Side Raises x 3s x 10r @ 10-15lbs (10 lb dumbbells)

Standing Dumbbell Hammer Curls x 3s x 10r @ 20-25lbs (20 lb dumbbells)
Lying on Stability Ball Barbell Triceps Extension x 3s x 10r @ 30-40lbs (30 lb bar)

Hanging Alternating Leg Raises x 3s x 15r

The gala is tonight and I have my food strategy ready. 5 oz. filet. Caeser salad with no croutons. Ask for dressing on the side. Enjoy it when they tell me it is pre-mixed and I cannot get it on the side. ;)

Rest Day tomorrow. Yesssssssssss......

ABD and I Have Established a Telepathic Link Apparently

Tonight was cardio and ABD assigned:

Cardio Treadmill 40 min (Z3 7min, Z4 3 min). 20 min cool-down Z1

What this means in laymen speak is: Run for 7 minutes, run harder for 3 minutes, now run for 7 minutes, now run harder for 3 minutes, etc... I have done this exact breakdown on the elliptical, but it is easier to do higher zones on the elliptical than the treadmill. I was intimidated. But, like always, I was in it to win it.

Interesting side note: I was feeling good this morning and considered emailing Devon asking him for a challenging cardio routine. I immediately came to senses and realized that he would probably kill me if I gave him that instruction. However, lucky for me, ABD can apparently see into my soul...and he gave me a challenging cardio routine. Impressive, ABD...and scary...but mostly impressive. For tomorrow's workout I shall think about an *easy* lifting routine...*EASY*

My Stats:

Calories Burned: 614 (Treadmill)/620 (HR Monitor)
Total Miles: 4.58
Total Time: 65:00
Ending Heart Rate: 115

My friend Lynn finished her lifting routine about halfway through my cardio and hopped on the elliptical next to me and entertained me with lively conversation for the duration of my workout! Always a fun time! Also, Amanda F. came over during our cool down...I completely forgot I was supposed to look for her. Sorry, Amanda!!!! It's Friday...I cannot be held responsible for remembering things...

Next workout, lifting tomorrow! Then Sunday is a rest day!!!!

Memory Fail. Brandon FTW!!!

It's promotion time at work. What does that mean? Hours of agonizing paperwork talking your self up with buzz words in a desperate attempt to say the *right* buzz word that maybe, just *maybe* the person reviewing it might see it while skimming through HUNDREDS of pages of paperwork and decided to promote YOU. Anyways, in true form, I have left my paperwork writing for the last minute--I have *actual* work to do...

In light of this, my BIG plan for today was to workout BEFORE work then get there and write, write, write, write, write as promotion paperwork is due tomorrow. So I set my alarm for 5:30am, rolled out of bed by 6 and headed off to the gym. I got to my car and went back inside the house to grab the lunch bag I had *just* packed and left on the counter. Excellent start to the day. Close call, but avoided a major diet disaster (the cafeteria and vending machines at work don't seem to have food conducive to my crazy strict diet...)! I pull into the gym parking lot and grab my purse and go to grab my iPhone to put in it. Hmm...my iPhone is not in the spot I always put it in my car. Did I never take it out of my purse when I got in the car??? Hmm...my iPhone is not in my purse either...odd...OH NO! My iPhone is still on the charger in my bedroom. Nuts.

Now, I don't like not having my cell phone for a whole day, but whatever, I can deal with it. The real problem lay in the fact that without my iPhone I had no way of getting to my email and seeing what ABD had assigned me for lifting today... Ruh roh.

I went into the gym hoping the member services desk would let me use their computer. It was o-dark-thirty, the member services desk was not open! Double nuts.

I went directly up to the trainer desk (no sense in getting ready to work out if I couldn't!) and saw Brandon talking with a client. I interrupted--as politely as one can--and explained my plight. Brandon let me use their computer to print my workout! Brandon is my hero today. I told him as much and he didn't believe me. I told him it was true, I was even going to put it in my blog. Done and done.

Now onto the lifting:

Dumbbell Squats to Calf Raise x 3s x 10r @ 35-40lbs (I used 35 lb dumbbells)
Seated Leg Extensions x 3s x 10r @ 80lbs

Barbell Deadlifts x 3s x 10r @ 80 lbs
Lying Leg Curls x 3s x 10r @ 60-65lbs (I did 60 lbs)

Flat DB Flyes x 3s x 10r @ 15-20lbs (I used 15 lb dumbbells)
Alternating Arm Dumbbell Chest Press x 3s x 10r @ 20-25lbs (I used 20 lbs dumbbells)

Pull-ups x 3s x 10r @ 100lbs or less (I used 95 lbs assistance)
Standing Band Rows x 3s x 10r @ Purple Band (if this isn't heavy enough, hold an additional red or blue band) (I used the purple band bought stood pretty far back to increase the resistance)

Seated Machine Shoulder Pressx 3s x 10r x 40-50lbs (I did 40 lbs)
Alternating Arm Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 10 lb dumbbells)

Alternating Standing Dumbbell Biceps Curls x 3s x 10r @ 20-25lbs (I used 20 lbs dumbbells)
Cable Triceps Pushdowns x 3s x 10r @ 25-30lbs ...maybe heavier depending on how your arms feel (I did 27.5lbs)

Long-Lever Stability Ball Crunches x 3s x 15r (hold your hands above your head)
Hyperextensions x 3s x 15r

Next workout tomorrow! Don't have the assignment yet...

Moral of this story: Erin shouldn't workout in the morning...

Just Me and Wolf Blitzer...

I thought 50 minutes in zone 1 was the worst cardio assignment ever. And it was. Until today:

Wednesday 3/3/10 Cardio: Elliptical 50 min (Z3)

Not only was it incredibly boring, it was zone 3 so I had to work hard. ::frown:: I parked myself on the elliptical in front of the TV playing The Situation Room with Wolf Blitzer on CNN. In the hour on the elliptical (including warm-up and cool-down) I read (closed-captioning, no sound) all about the fake Tsunami warning in Chile, President Obama's call for a vote on national healthcare and a small child who was allowed to play air traffic controller at JFK over and over and over and over and over again...

Next workout tomorrow: lifting. I am going in before work. I texted ABD as much. I hope he emails me my lifting routine tonight... ::fingers crossed::

EDIT: Forgot my stats!

Calories Burned: 668 (Elliptical)/590 (HR Monitor)
Total Miles: 5.30
Total Time: 60:00
Ending Heart Rate: 123

Shh! I'm Training...

Today was an ABD day! And it was an awesome one at that. Actually, it was an awesome day all around. And *you* get the joy of hearing all about it!

My AWESOME day began with a trip to the doctor. I went to a new doctor because I dropped my old doctor like a bad habit. I called yesterday because when I stand up frequently I get a touch light-headed and sometimes my vision goes blurry. I close my eyes and am fine in a second or two, but people said I should get it checked out, so whatever, I called. My doctor's office told me he was not taking appointments for the next THREE WEEKS. I asked what I should do. Do they have another doctor to refer me to? I explained my symptoms and they told me that I should go to CVS Minute Clinic. ::stunned silence:: New doctor it is. I went to my friend's doctor's practice. I like my new doctor! She seems capable (even though her name is Mollie--yes, with an 'ie') and she is super nice. She told me that I am "a little too healthy"!!! Those are words I never imagined hearing! Ever. Basically, my blood pressure is healthy but in the lower end of the healthy range, so when I stand up my body needs that second or two to recalibrate, if you will. She suggested I drink more water. I told her I drink 12-16 glasses a day. She told me that I needed MORE SALT in my diet. Wow! Another thing I never thought I'd hear from a doctor. She suggested I drink a G2 after every workout I do to replenish electrolytes. Another reason I like Dr. Mollie is that after she commented on the speed of my talking (like *everyone* who meets me feels the need to), she smiled and said she likes it--she even thinks it is fun to try and see if she can type the patient history notes in as fast as I say them. I love her! For some data points on my blood pressure:

In April 2009, it was recorded as 140/90.
In August 2009, it was recorded as 118/70.
Today, it was recorded as 100/64.

I am very excited with my healthiness!!!! Even if it causes me to get a little light-headed. :) I am following up with Dr. Mollie in 6 weeks and I am getting a check up from an ophthalmologist just to be sure something else isn't wrong. Low blood pressure FTW!!!!

Next part of my AWESOME day was going to the gym for my ABD appointment. At the front desk, they swipe your membership card and your photo pops up on their computer screen. I had my photo retaken when Amanda F. joined (which I think was around August of last year?) because I had lost the weight and wanted an updated photo. Today, the front desk girl told me that I looked so good and have obviously lost a lot of weight! Unsolicited feedback FTW!!!

Moving on, I weighed in today. THREE MORE POUNDS! That's 77 total... KICK BUTT WEIGHT LOSS FTW!!!

Now for the good stuff. My session with ABD. As I mentioned in previous posts, I was treating Devon to a "good client" session where I am "silent" and I "work". I emailed him the agenda of things I wanted him to address during the session and I brought a print out for him in case he didn't read it ahead of time. I even made a t-shirt to show my dedication:

It says: SHH! IM TRAINING (if you cannot read it) in pink glitter letters, naturally. So, I gave ABD the print out and he (in true ABD form) placed it face down on the bottom of his clipboard. However, as we were walking to go lift he began addressing the agenda topics. Yes, fans, ABD memorized my list. My heart was so happy!!! Here are his responses to my agenda items:

a) Am I your favorite client yet?
ANSWER: You're my favorite client named Erin. (Laaaaaame.)
b) A nice man from work has decided to take me to a gala on Saturday night. I have purchased an *adorable* dress that makes me look kind of hot to wear to said event. He is spending a decent amount on my ticket. Can I eat the food there? The event is catered by Carrabba's and includes: Filet Marsala (steak), Cavatappi Amatriciana (pasta w/ a spicy tomato sauce), Caeser Salad, and "Chocolate Dream" dessert. There is also unlimited beer, wine and soda. I am not allowed to drink alcohol. Can I have soda? What food items can I have and in what portions? The event begins at 6:30, so food will probably be served between 7 and 7:30.
ANSWER: Filet (5 oz.), salad (unlimited). (No pasta, no soda, no dessert. No fun. But yum, STEAK!) Additionally, he referred to it as my 'date'. I told him it wasn't a date. He told me when someone buys you a nice dinner it's a date. He said he wouldn't buy a girl dinner unless it was for a date. I told him he would do it for me. He was speechless. ::grin::
c) Although I will be "focused" please give me the head's up if you want me to tell you all about my new dress...it's adorable. :)
ANSWER: "This was optional." (At this point, I proceeded to tell him about it anyways. It's *so* cute!)
d) Feel free to tell me how awesome I am for rocking my informal indoor sprint triathlon.
ANSWER: You did well on the triathlon. I am actually kind of proud of you. (I think this is a high compliment from ABD...I think...)
e) Don't forget to assign me my post-workout cardio.
ANSWER: Zone 2, 30 minutes. (Boooo-ring...)
f) Next week will be our last scheduled session. When would you like to schedule the next sessions and how far out would you like to go: 2 or 3 months?
ANSWER: We are switching to 1 hour sessions every other week.
g) Please provide feedback on the races/events I emailed you about on Sunday.
ANSWER: He mentioned that he needed to answer this one...but then never did...will email him a reminder. :)
h) Can we set up a fun trainer prize system? Allow me to explain. I would like to set up 'deals' where if *I* do something of your choosing, *you* do something of my choosing. The terms would all be agreed upon before anyone did anything. I propose that you give me an exercise-related challenge or goal and if/when I meet it, *you* come to Latin Fusion with me. :) I can already tell you love it. Are you down?
ANSWER: "No Latin Fusion." But he is willing to do other type "deals". Any ideas???
i) Please comment on my doctor's suggestion of drinking G2 after workouts.
ANSWER: Yes, he approves. Not excited about it, but approves.

Here is the lifting routine we did (pairings):

BB Front Squats: 65 lbs, 10 reps; 70 lbs, 10 reps; 75 lbs 10 reps
DB Saggrittal Lunge For/Rev: 20 lb dumbells, 10 reps each side, 3 sets

Incline BB Bench Press: 75 lbs, 10 reps, 3 sets
Standing Band Press: P (no idea what that means), 10 reps, 3 sets

AA Lat Pulldown: 35 lbs each side, 10 reps, 3 sets
Prone AA DB Rows: 25 lb dumbells, 10 reps, 3 sets

Seated Arnold DB Presses: 25 lb dumbbells, 10 reps, 3 sets
DB Side Raises: 12.5 lb dumbbells, 10 reps, 3 sets

I did my very best to be focused and work hard and not chit chat with him during the sessions. I find that I am doing more of the work and he is doing less. What I mean by this is with the BB front squats, for example, typically he'd help me lift and rotate the bar, then spot me. I lift and rotate and rack. This is new. I also feel like I do the bench press with much less assistance from him. WIN! It was actually an awesome session, but--as I told ABD on my way out--don't get used to this Erin...this was a one-time deal. :) I did make him laugh quite hard two times. I maintain that I am his favorite. And...I think I officially ::heart:: ABD. He was all funny and nice today. Still kicked my butt. But nice. I guess "silent" Erin who comes to "work" makes a happy ABD...

Next workout tomorrow! Some sort of cardio...

Latin Fusion and Tomorrow's Agenda...

Yes, I went to Latin Fusion again. I feel like I am either getting better at it or becoming more oblivious to my lack of rhythm--either way, I'm happy. :) Stephanie joined me today! What a fun time! She's a real live Latina, so she kicked some Latin Fusion tail! She says I have to go salsa dancing with her and her husband one night. Done. I'm in. It won't be pretty, but I'm in. :)

Also, in preparation for tomorrow's session with ABD, where I have decided to be a "good" client for him and "be silent and work", I have provided him with an agenda of topics I would like him to cover during our session while I am being "silent" and "working". I will share the agenda with you and tomorrow night I will post on how well I stuck to being a "good" client and how well ABD addressed my proposed agenda. (Copy and pasted from my email to ABD...)

Agenda for Our Session
a) Am I your favorite client yet?
b) A nice man from work has decided to take me to a gala on Saturday night. I have purchased an *adorable* dress that makes me look kind of hot to wear to said event. He is spending a decent amount on my ticket. Can I eat the food there? The event is catered by Carrabba's and includes: Filet Marsala (steak), Cavatappi Amatriciana (pasta w/ a spicy tomato sauce), Caeser Salad, and "Chocolate Dream" dessert. There is also unlimited beer, wine and soda. I am not allowed to drink alcohol. Can I have soda? What food items can I have and in what portions? The event begins at 6:30, so food will probably be served between 7 and 7:30.
c) Although I will be "focused" please give me the head's up if you want me to tell you all about my new dress...it's adorable. :)
d) Feel free to tell me how awesome I am for rocking my informal indoor sprint triathlon.
e) Don't forget to assign me my post-workout cardio.
f) Next week will be our last scheduled session. When would you like to schedule the next sessions and how far out would you like to go: 2 or 3 months?
g) Please provide feedback on the races/events I emailed you about on Sunday.
h) Can we set up a fun trainer prize system? Allow me to explain. I would like to set up 'deals' where if *I* do something of your choosing, *you* do something of my choosing. The terms would all be agreed upon before anyone did anything. I propose that you give me an exercise-related challenge or goal and if/when I meet it, *you* come to Latin Fusion with me. :) I can already tell you love it. Are you down?

You see, during our sessions I pick ABD's brain continually with everything even remotely related to our training that crosses my mind. I brainstormed today what these things might be. And the result of that session is the list above.

Stay tuned!

Sole Sisters Run - 3/1/10

Today we had a Sole Sisters run and attendance (although not perfect) was definitely back up! It was me, Amy, Kiley, Karen and the newest member, Stephanie!!! We missed those sisters who got to bed late or were ill... Next week, ladies! Next week...

We warmed up for 6 minutes, then ran for 20 minutes, walked for 5 minutes and ran for another 10 minutes or so. It was a great run!

Tonight Stephanie and I will be doing Latin Fusion at the gym (she joined!!!!)!

After that, next workout tomorrow with ABD (in another original Erin t-shirt)!!!!!!