Friend-less Lifting Again

Devon was unable to make friend lifting today. Sure, I was sad at first, but there was a BIG positive that came from it: I DID NOT HAVE TO JUMP ROPE DURING DEVON'S SETS!!! Ding-Dong the jump roping is gone!!!!! Also, I arrived 1 1/2 hours later than usual on Mondays (since I wasn't meeting the D-Man) and still finished at the same time. Lifting goes much faster without Devon lifting too and me talking to him (<--notice how I didn't say we were both talking???).

The lifting:

Seated Leg Extension x 2 x 15 @ 50-60lbs (60 lbs)
Lying Leg Curls x 2 x 25 @ 40-50lbs (50 lbs)
Seated High Row - Hammerstrength x 2 x 25 @ 20-30lbs (30 lbs each side)
Seated Inclined Chest Press - Hammerstrength x 2 x 25 @ 20-30lbs (20 lbs each side)
Lat Pulldown - Freemotion x 2 x 25 @ 40-50lbs (40 lbs)
Cable Upright Rows x 2 x 25 @ 15-25lbs (25 lbs)
Cable Biceps Curls x 1 x 25 @ 15-25lbs (use the white cables where the arms move up and down) (20 lbs)
Cable Triceps Kickbacks x 1 x 25 @ 15-25lbs (use the white cables where the arms move up and down) (20 lbs)

And now for some notes/stories:

1) I took it easy on the lat pulldowns because my back is still incredibly sore from Kickboxing Saturday. I'm sorry...did I say 'back'? I *meant* back, shoulders, hips, glutes and forearms. My bad. Can I get an amen, Amy???

2) I've never used the Hammerstrength Incline Press but I knew kind of where it was. When I got to that region of Man-Land there were two machines that looked kind of identical--one was labeled "Incline Press" and the other "Chest Press". If you go back and look, Devon assigned me to use the "Inclined Chest Press"...so which one is it?!?! After some pensive staring, I opted to use the "Incline Press". Mid-set another trainer, Jay, brought a client to the "Chest Press" and said to him, "Now you'll do incline presses." Uh oh. Am I using the wrong machine??? In between sets, I asked Jay which was the incline press. He said they were both the same. REALLY, LIFETIME?!!? Why label identical machines differently!?!?!? You're killing me, Lifetime Fitness in Columbia. Killing me.

3) This officially marked the end of the second week of carb-cycling. I completely forgot to mention that I lost SIX pounds the first week!!!! I was so excited!!!! This week I lost another TWO!!! 8 pounds in two weeks...cannot complain!!! :)

Next workout: cardio tomorrow of some sort.

Food Log: High Carb Day
Breakfast: 2 egg sandwiches (each contained one multigrain sandwich thin, one fried egg and one slice canadian bacon), coffee
Snack: 2 servings greek yogurt, 3 tsp. peanut butter, 1 cup pineapple
Lunch: 5 oz. teryaki pork loin, 1 cup green beans, 18 almonds
Snack (a.k.a. lunch 2): meatwich! (2 slices 12 grain bread, 5 oz ham lunch meat and 3 tsp mayonnaise), apple
Dinner: 5 oz. teryaki pork loin, 1 1/2 cup pineapple, 18 almonds

Off Day Food Log

Food Log: Very Low Carb Day
Breakfast: egg white omelet (4 egg whites, green & red peppers and two slices canadian bacon), coffee
Snack: 2 servings greek yogurt, 3 tsp. peanut butter
Lunch: 5 oz. teryaki pork loin, 1 cup green beans, 18 almonds
Snack (a.k.a. lunch 2): breadless meatwich! (5 oz turkey lunch meat)
Dinner: 5 oz. turkey meatballs, 18 almonds, 3 of Awesome Holly Holly's kale chips

So, what are AH²KCs (Awesome Holly Holly's Kale Chips) you may ask? They are interesting. They may be a Weight Watcher's recipe, I am not sure. But basically you take chip-sized pieces of kale. Drizzle them with olive oil. Season appropriately (salt, barbeque, garden seasonings, salt & vinegar--bleh!, or whatever flavor chip you want!). Bake in the oven somewhere around "300°, 310° or 315°..whatever" for around 20 minutes. Easy peasy, lemon breezy. :)

Erin's assessment of kale chips: Interesting texture--a bit different than real chips, but still a touch crunchy. Salt Kale Chips taste quite similar to potato chips. The kale pieces get stuck in your teeth and your good friend Holly has to tell you so you don't embarrass yourself in front of the other football fans. Overall: Good--I may make these and eat them!

Amy: "I Haven't Vomited Yet."

Amy and I had a kickboxing session with Devon today and it was tough!

The session consisted of:

1) Warm-Up
Jumping Jacks
Prisoner Squats
Stair Runs

2) Cross & Jab Work
Kneeing Work (unsure what you call it officially)
Core: Bicycles

3) Hook & Upper Cut Work
Core: Planks

4) Roundhouse Kick Work
Core: Clamshell Crunches

5) Cool-Down
Weird yoga-esque balance thingy-doo

When Amy wasn't covering her face, Devon told her to "protect the pretty." I, naturally, took offense to this as he didn't tell me to do that. Burn. :)

Also, Amy and I were both having a bit of trouble with the whole lie-down-for-core-work-then-immediately-get-up-for-punching/kicking-drills. I am not sure if it blood pressure or what, but I'd get a little dizzy for a second. Amy was too and during a water break, Devon was asking her if she was okay. She replied (like a rock star): "I haven't vomited and I haven't passed out yet, so let's keep going." Hard Core Liz was nearby and burst into laughter, as did Devon. And me. :) I love Amy!

Anyways, all in all it was a GREAT workout. Although near the beginning, one of the rotational punches (I think the hook) messed up my left hip flexor. I stretched it during every water break and at the end. It's not HORRIBLE pain, but it doesn't feel good either. Hopefully it will be gone by tomorrow (<--you see that positive thinking???).

Tomorrow is a rest day! Although I may do hot yoga...gonna see how I feel in the morning. :)

Food Log: Low Carb Day
Breakfast: 1 egg sandwich (containing one multigrain sandwich thin, two fried eggs and two slices canadian bacon), coffee
Snack: 3 string cheeses, 3 tsp. peanut butter, pear
Lunch: 5 oz. turkey meatballs, 1 cup green peppers, 18 almonds
(These next two haven't happened yet, but will)
Snack (a.k.a. lunch 2): meatwich! (1 slice 12 grain bread, 5 oz turkey lunch meat and 3 tsp mayonnaise), apple
Dinner: 5 oz turkey meatballs, 18 almonds OR something similar if I go out to dinner

Very Boring Lifting Friday

To my blog readers who could care less about the fitness specifics and read for my funny stories: My apologies. I got nothing today.

Here are the facts:

BB Lunges - Smith Machine x 2 x 15 (each leg) @ 50lbs
Seated Leg Curls x 2 x 25 @ 50lbs (50 lbs first set, 60 lbs second set)
T-Bar Row x 2 x 25 @ 25lbs
Seated Chest Press - Free Motion x 2 x 25 @ 25-30lbs (30 lbs)
Bi-angular Lat Pulldown x 2 x 25 @ 40ish lbs (Devon is crazy. This is what I do for full strength, normal sets. Rehab sets should be cut nearly in half. I did 27.5 lbs.)
Seated Shoulder Press - Free Motion x 2 x 25 @ 15-25lbs (25 lbs)
Seated DB Hammer Curls x 1 x 25 @ 15lbs or whatever weight you did last time (12.5 lb DBs.)
Seated Machine Triceps Press x 1 x 25 @ 50-75lbs (75 lbs. Boom.)

I don't really have a good story. My apologies once again. However, tomorrow Devon is giving me and Amy a kickboxing lesson. I have high hopes for hilarity. :)

Food Log: High Carb Day
Breakfast: 2 egg sandwiches (each contained one multigrain sandwich thin, one fried egg and one slice canadian bacon), coffee
Snack: 3 string cheeses, 3 tsp. peanut butter, pear
Lunch: 5 oz. turkey meatballs, 1 cup green beans, 18 almonds
Snack (a.k.a. lunch 2): meatwich! (2 slices 12 grain bread, 5 oz ham lunch meat and 3 tsp mayonnaise), apple
Dinner: protein shake with fruit, skim milk and protein powder

Elliptical Thursday

Today Devon assigned:

Elliptical, Z2, elevation 5 to 20 every 3 minutes

My Stats:

Calories Burned: 552.9 (Elliptical)/462 (HR Monitor -- started this 42 seconds late)
Total Time: 45:00
Distance: 3.91 miles
Strides: 6534
Ending HR: 130

I spoke with Devon before I worked out. I lost 6-7 pounds the first week of carb cycling. This made me very happy. I've gained three pounds the first three days of this week. You've all seen my food logs--no cheating for me. Devon is not concerned until the end of the week (which will be Monday) because it's natural for people's weight to fluctuate. I know this to be true, but 3 pounds?!?! Yucky. I will trust Devon...for now.

Food log: Very Low Carb Day
Breakfast: egg white omelet (4 egg whites, green & red peppers and two slices canadian bacon), coffee
Snack: 3 string cheeses, 3 tsp. peanut butter
Lunch: 5 oz. turkey meatballs, 1 cup green peppers, 18 almonds
Snack (a.k.a. lunch 2): breadless meatwich! (5 oz ham lunch meat)
Dinner: 5 oz. chicken salad

Excited for carbs and lifting tomorrow!

Almost Forgotten Food Log

Whoops! Almost forgot!

Food Log: Low Carb Day
Breakfast: 1 egg sandwich (containing one multigrain sandwich thin, two fried eggs and two slices canadian bacon), coffee
Snack: 3 string cheeses, 3 tsp. peanut butter, pineapple
Lunch: 5 oz. shredded pork, 1 cup green peppers, 18 almonds
Snack (a.k.a. lunch 2): meatwich! (1 slice 12 grain bread, 5 oz turkey lunch meat and 3 tsp mayonnaise), apple
Dinner: protein shake with fruit, skim milk and protein powder

Apparently I Prance

Today was a lifting Wednesday. When I arrived at the gym, I saw Devon in the LifeCafe. Here's the deal: If the man wants a break and doesn't want to talk to clients, he should take it somewhere I can't find him. That's all I'm saying. So, I got changed into my gym clothes, then went to the LifeCafe to chat with Devon for a small bit. I had some business to attend to.

When I entered the cafe, I started walking toward his table and his head was down looking at his phone, so he didn't see me. My inclination in situations such as these is to make an entrance that is noticeable. So, without even giving it much thought I sped up, put a little pep in my step and gave a little hop into the chair across from Devon. What I did not realize is that Hard Core Liz was right behind me. She came over laughing and said: "Of course you pranced to Devon's table." Yes, HCL, what else would I do???

My lifting:

Squat Press x 2 x 25 @ 270lbs
Lying Leg Curls x 2 x 25 @ 40lbs
Seated Row (Neutral Grip) x 2 x 25 @ 40lbs
Flat BB Bench Press x 2 x 25 @ 45lbs
Lat Pulldown x 2 x 25 @ 40lbs
Seated Shoulder Press x 2 x 25 @ 25lbs
Wall BB Biceps Curls x 1 x 25 @ 20lbs
Cable BB Triceps Pushdowns x 1 x 25 @ 22.5lbs

Next workout: cardio tomorrow.