Thursday, 31 March 2011.

Omg badddd blogger again.

Tuesday - I scrimmaged and did corners at 6 am with the girls... and had an interview! So it was an exhausting, but fun day.

Wendesday - I did an upper body lift, thinking that I had scrimmaging in the afternoon and VO2 max test in the evening... both of which got canceled. So, I did Nike's heartthrob workout in my basement, with Koda barking at the door the entire 30 minutes.

And Today, exactly 16 weeks, 1 day til show time.
Jamie, Britt and I did Nike's Gladiator circuit...
and then 12 minutes of intervals on the stair master before I had to go to work...

and to catch myself up a bit...
I'm taking tomorrow off, and playing in spring field hockey tournaments at BC and UMass Amherst on saturday & sunday... Lots of cardio, but will have to pick up the weights big time on Monday...

March 28, 2011

Happy Birthday to my favorite middle sister, Heidi :)

Today - Got a decent workout in... I didn't pack enough last night, and forgot to pack work shoes, and then forgot to eat breakfast. BUT I saw a bald eagle, so all in all, it was an alright morning.

8 rounds:
10 pushups (w/ shoulder taps)
10 bent over row (45 lbs)
10 inverted row
50 mountain climber

3 rounds:
12 box jumps
12 leg lifts
12 db snatch (27.5 lbs)

20 box jumps
20 leg lefts
15 db snatch

3 x 12 wide grip lat pull down
3 x 12 low row

Saturday

Got in a cardio workout today... 20 min on 15% incline speed 3.0, then 16 min of intervals on the stair master (1 min at level 6, 1 min at level 17).
But more importantly, today was picture daaaayyyy.
First, the "befores"... don't judge, or do, it's fine, I don't look like this anymore.

and today's pictures... exactly 2 weeks later... 3/26/11...

koda got bored of all the pictures...

more pictures in 2 weeks!! And tomorrow is Survival of the Fittest at the gym, I'll keep ya posted!

Friday, March 25, 2011

I don't think I have ever been so excited for a weekend in my ENTIRE life. Had a verrrrry early morning this morning, but got in a great workout with my girl Jamie at the rec center...

Nike's Adrenaline Hit - 17 weeks, 3 days awayyy.

5 min warmup...
2 rounds of:
1 min squat hold
1 min burpee
30 sec squat jumps
1 min mountain climbers
2 min SL dead lift with shoulder press (17.5 lbs)
1 min russian twists (12 lb ball)
1 min broad jumps
1 min recover
2 min lateral hops
1 min pushup to twist (knee to opposite elbow)
30 sec split squat jumps
1 min squat hold
2 min side plank (switch at 1 min)
30 sec recover
 woooooooooo
Playing an hour of pickup with the girls at noon... then its FRIDAYYY!

Thursday March 24, 2011

Baaaad bloggerrrrrrrr! Sorry!

Tuesday - 
Day from hell at work... Went to Planet Fitness with Jamie, completely drained from the office... probably not my favorite gym, definitely not my best workout.
Anyway, did an upper body lift, back extensions, and ad/abductors... sorry too long ago for me to remember specifics. I'll try not to suck next time.

Wednesday -
AWESOME lift with Jamie!
we did 5 rounds:
12 pushup row (12.5 lbs)
12 hang clean (65 lbs)
12 overhead squat (65 lbs)
15 squat jumps
2 min jump rope

And todayyyy - 17 weeks, 4 days til show time.
3 rounds of
15 abductor machine
15 adductor machine
then 
20 min intervals on the stairmaster (levels 6 and 17, 1 minute each)
20 min on treadmill incline 15, speed 2.5.
and obliques with Britt. 

March 21, 2011

Exactly 18 weeks til show time!

So, I had decided that I was too embarrassed to post my progress pictures online, but I changed my mind. Embarrassment can be a huge motivator. So as soon as I have a picture to compare it to (next week), the pictures will be posted. Very scary for me, but hopefully will make me more and more comfortable come show time. And give me that extra boost of motivation! When Ash and I are back together in May, we'll pose together again!

Jamie came to the gym with me this morning, and we did a quick warm-up circuit (pushups, dips, squats, planks, lateral lunges, squat jumps). Then headed to the weight room for the lift circuit. 55 lbs -
4 rounds of
10 hang clean
10 push press
10 front squat
10 dead lift.

I'm definitely pushing up to 65lbs next time I do the circuit. Then we did 3 rounds of leg lifts and calf raises, just for kicks.

The legs are tiiiiiiiiiiired today. Really hoping tomorrow feels better!

March 19, 2011

Happy Saturday! Had a great morning shopping in Freeport & got a great workout in with Jamie when I got back :)

From Michelle!
20 air squats - 1 pushup
19 air squats - 2 pushups
18 - 3...........
1 air squats - 20- pushups

then 10 minutes incline 15 on the treadmill, 10 minute intervals on the treadmill

40 toe touches (12.5 lb med ball)
30 russian twists
(3 rounds)

TOMORROW = RESTTTTTT

March 18, 2011

Rainyyyy dayyyy.

Upper body lift this morning, feeling GREAT and got a few compliments from people I've known about my progress already, which is always a bonus! Makes me feel like i'm making real strides, not just in my head :)

Also got some awesome crossfit wods from new cross fit certified trainer Michelle!! Can't wait to try them out!

Anyway - todays lift was done in little supersets, 3 sets for each,
A. 12 pushups ( feet on ball)
A. 16 db flies (12.5 lbs)

B.12 db row (35 lbs)
B. 16 pullovers on ball (25 lbs)

C. 12 overhead press (45 lbs)
C. 12 lateral raise (10 lbs)

D. 10 Barbell curls (45 lbs)
D. 10 hammer curls (15 lbs)

E. 12 dips (feet on bosu ball)
E. 12 back extension (25 lb plate)
E. 12 leg raises

Cardio today will be an hour of pickup field hockey with my favorite team!

March 17, 2011

18 weeks, 4 days. holy cow time is flying!

Eating right, working out hard, can't wait to step on the scale Monday & hopefully see some improvements. Bodyfat retesting & more progress pictures in another week. Gotta work hard until then!

Got in a nice little cardio workout with some women's hockey friends! I love having workout partners, makes the time fly by :)

Quick Cardio Shakedown
1 min jog
2 min straight leg kicks
1 min slide and glide
1 min walking lunges
2 min recover
2 min wood chops (15 lbs)
1 min mountain climbers
30 sec squat jumps
1 min push away balance
1 min frogger
1 min recover
2 min plank row to rotation
1 min reverse lunges
30 sec high knee run in place
2 min broad jumps (not fun)
1 min bicucle
1 min shoulder press (17.5 lbs)
1 min body squat


Abs:
2 rounds of:
1 min toe touches with med ball
1 min russian twists with med ball
30 sec plank
30 sec R side plank
30 sec L side plank
1 min russian twists with med ball

An upperbody lift TBD tonight after work...

Wednesday, March 16, 2011

18 weeks, 5 days.

I had a pretty important choice to make at 5:55 this morning when my alarm went off... get up and get going, or curl back up for another 90 minutes before work. It wasn't easy, and I won't say I didn't contemplate it, but I got my @$$ up and in gear, and I'm SO happy I did!

Nike Back Breaker:
3 rounds:
1 min opposite arm/leg superman
30 sec plank row (12.5lbs)
1 min opposite arm leg extension
1 min plank row to rotation (5 lbs)
30 sec recover

Nike Cardio Burst:
3 rounds:
1 min jump rope
1 min burpee
30 sec squat jump
30 sec split squat jumps (wanted to dieeee)
30 sec 2 feet lateral hops in place
1 min broad jumps
30 sec recover

Then 3x10 lat pull downs, 3x10 oblique bends (35lbs)

March 15, 2011

Bad blogger didn't post yesterday, sorry!

Monday, 3/14:
Nike's Gladiator workout
3 rounds of:
1 min sumosquat to press (12.5 lbs)
1 min russian twists (15 lb medicine ball)
1 min plank walks
1 min squat jumps
1 min plank walks
1 min russian twists
1 min pushups
30 sec kickdown
1 min plank row (12.5)
30 sec kickdowns
1 min dips
30 sec kickdowns
wanted to puke, did 4x10 lat pull downs and inverted row after.

Today:
warm up:
12 minutes of
30 high knees, 10 v ups (zuzana would be proud - check out bodyrock.tv)

lift:
5 rounds of 55lb:
10 hang cleans
10 push press
10 front squat
10 RDL
*no rest between reps, 1 min between sets*

After work, headed in for some cardio intervals. Here we gooooo.

March 13, 2011

Took yesterday off, feeling MUCH more alive and much less like my legs are filled with cement! Making some awesome progress in getting the help I need to be successful! Missing my workout partner like crazy, it sucks WAY more to do this by myself...

Anyway, getting after it today!
Today's circuit:

5 rounds
12 pushup with row
12 overhead squat
12 barbell cleans
12 jump squats
2 min jump rope

Abs & some treadmill intervals to follow!

March 11, 2011

19 weeks, 3 days! (Also Terrance's 22nd birthday!)

We are hurtin' today! I really think the Nike Training iPhone app is my new favorite thing.

I did some free weights at the gym, bench, bis and tris...
and did Nike's Energy Blast cardio workout:

2 min light jog
1 min straight leg kick
2 min slide and glide
1 min recovery
1 min squat & curl
1 min squat jumps
1 min plank walk
30 sec burpee
1 min flutter kick
1 min recovery
1 min side lunge with rotation
1 min russian twist
1 min medicine ball pushups
1 min push away balance **my new favorite exercise!!
1 min reverse crunches
1 min recovery
1 min deadlift
1 min forward/backward hop
1 min side plank
1 min plank walk
1 min sumo squat to press
1 min mountain climber

Check out the push away balance here:
http://www.facebook.com/video/video.php?v=622069300976

March 10, 2011

Warm up:
30 high knees
10 v-ups
for 10 minutes, AMRAP.

Beg for Mercy

50 sec work, 10 sec rest

5 rounds

1. Plank Jumps over the Sandbag (or anything that can be used as an obstacle)
2. Get Up
3. Elevated Push Up with Knee Tucks
4. Side Step Up with Sandbag or your own bodyweight – Left Side
5. Side Step Up – Right Side

3 x 10 db rows
3 x 10 db shrugs

March 9, 2011

19 weeks, 5 days.

Our last workout together til May...

Set Fire

-Mountain jump lung (2 jump lunges, 2 mountain climbers ) 30 sec max reps
10 sec rest
-Sliding push-ups 30 sec max reps
10 sec rest
-Mountain jump lunge 30 sec max reps
10 sec rest
-Crunch scissors (modification: v-crunch) 30 sec max reps
10 sec rest
-Mountain jump lunge 30 sec max reps
10 sec rest And do it all over times four!

Tri extentions 12 reps 15/20 lbs
Curls 12 reps 15/20 lbs (Yup mals a beast!)
3 sets

10 min treadmill 10 incline and 3.0 speed

March 8, 2011

19 weeks, 6 days.

The legs are sooooore today! We're both getting vicious hungry at 8 or 9 pm... and a great resource says to try a protein shake and 1/4 up of almonds (slow digesting fats)... We'll see how that goes tonight!

We did core and back today...
4 x 15 Cable press
4 x 12 back extention (25 lb plate)
4 x 12 hanging leg lifts
3 x 15 row (85 lb/55 lb)
3 x 15e off bench oblique
3 x 15 back extention on bench

Took a break from cardio, going to hope the legs are back under us tomorrow and get after it hard... then Mallory's back to Maine, and long distance partnership is in full swing :(

March 7, 2011

20 weeks til showtime.

So, we're all about the Nike Training app right now... did "true condition" today & wanted to puke a couple times...

warm up:
2 min walking lunges
2 min straight leg kicks
1 min jumping jacks

workout:
3 rounds of...
2 min push-ups
1 min push up to frogger
30 sec air squats
2 min side lunges with weight
2 min SL DL w/ reverse fly
1 min mountain climbers
30 sec air squats
2 min sumo squat w/ lateral raise
1 min bicycle
30 sec recovery

We also took our 'before' pictures, and will post them in 1 month when we can post a phase 1 'after' photo to compare it to!

March 6, 2011

Sunday, March 6, 2011 - 20 weeks, 1 day til show time.

Decided to take today off, exhausted & sore, but it's 60 degrees out, so I can't stand to be inside!
Heading out to do Nike's "transformer" cardio workout at the end of the driveway- should be fun!

March 5, 2011

20 weeks, 2 days
I think we're so sore that we aren't sore anymore... time to get after it! Temptations are piling up (ie. my sister bringing over a bag of doughnuts) but we're way too motivated to give in!
Got this one from Nike Training...
Cardio Burst
3 rounds:
1 min jump rope
1 min modified burpee
30 sec squat jumps
30 sec split squat jumps
20 sec lateral hops
1 min broad jumps
30 sec recover
Ab Burner
3 rounds:
1 min toe touches
1 min russian twist
30 sec plank
1 min side plank
1 min crazy ivans
30 sec recover
Back Definer
3 rounds:
1 min supermans
30 sec plank row
1 min SL dl & row
1 min opposite arm/leg extension
1 min plank row to rotation
30 sec recover

March 4, 2011

20 weeks, 3 days

After a play date with the 'buddies,' its time to hit the gym!

A) 15 min circuit
5 elevated pushups
5 goblet squat press (5 press per squat)
25 seal jumping jacks
5 e leg lowering

B) 15 min circuit
20 e mountain climber
5 e half kneel curl to press
5 e SB dead bug
5 weighted glute bridge

C) 6 minute BONUS ROUND!
5 e squat uppercut
15 e ali shuffles

March 3, 2011

20 weeks, 4 days til show time

4 rounds
3 min jump rope
30 sec ab twists w/ 10 lb plate
16 jump lunges
12 overhead tricep ext.
1 min mountain climber

8 x 25 sec run, 35 sec rest
2 x 30 sec run, 30 sec rest

We're working on no carbs past 4pm, and making healthier choices throughout the day. Can't let the team down, gotta get strong, gotta get shredded.

March 2, 2011

20 weeks, 5 days til show time

5 rounds:
10 pushups
10 dips
10 pullups/pulldowns
10 situps
10 air squats