Devon Insulted My White Legs...Again.

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

Now onto the lifting (all supersets):

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

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

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

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

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

Funny story time? Okay!

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

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

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

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

Cardio Tuesday

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

Anyways, my stats:

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

Next workout: ABD session tomorrow!

Labor Day Lifting & Massage!

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

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

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

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

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


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

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

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

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

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

Next workout: cardio tomorrow!

*I'M* Chipper Jen?!?!

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

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

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

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

The stats from my GPS watch:

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

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

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

Lifting with Chewie!

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

Here is the lifting Devon assigned:

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

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

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

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

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

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

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

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

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

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

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

I Like Amy.

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

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

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

Stats:

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

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

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

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

*pause for a breath*

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

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

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

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

Today was Lifting Wednesday. Here is it is:

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

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

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

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

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

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

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

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

****NEXT TOPIC****

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

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

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

****NEXT TOPIC****

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

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

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

Next workout: cardio tomorrow!