Talia's Stick to it September

[sweetdream]

Happy Labor Day everyone!! Another journal! How freakin' crazy how fast time flies!!

Well I get re-tested in the beginning of October so my goals are to watch my diet. I know I have gone off track since I started eating meat again and I really need to watch what the heck I am eating because weight comes on faster than it comes off!!

I pretty much want to watch my fat intake and carb intake as they both have been through the roof lately!

Keep up on exercising and get a grip on weekend eating!!!

today

60 jumping jacks to warm-up

1. bench press
45lbs, 1 set, 12 reps
65lbs, 1 set, 8 reps
75lbs, 1 set 4 reps

2. scull crushers on stability ball
15lbs db in each hand =30 total, 3 sets, 10 reps

3. lateral press on cables
40lbs, 1 set, 12 reps
50lbs, 2 sets, 10 reps

4. single arm bicep curls on cable
20lbs, 3 sets, 10 reps on each arm

5. abs- 10lb db legs up, reach up, 3 sets 10 reps
6. abs- incline bench with 10lb ball up, side, side, up, 3 sets, 10 reps

cardio: 20 min on newer elliptical- mid air set on interval train
cardio: 4 rounds for time
400 meters, rest 2 min --> took me 17 minutes total

Looking forward to following your September efforts.

I wouldn't put too much blame on the meat. Get out a dictionary and look up the work INTENSITY. Then make sure at least two workouts a week are INTENSE.

Eat all the meat your body wants, but cool the alcohol and the 7 C foods and you'll be very pleased with your next test.

[sweetdream]

7 C's
CANDY
CHOCOLATE
CHIPS
COOKIES

what are the other 3? cereal?


I agree and admit I have lacked intensity for about a month. My problem is this; my schedule for work is freakin ridiculous because it changes so much, today and tomorrow I work 9-9, I only get an hour for break and that's not enough time to get sweaty so I am having a really hard time trying to figure out what I should do for my workouts that are worth my time and get me back to clocking in after an hour

Should I go back to the 2 days a week with the running intensity alternations? and that way I can pick the 2 days I know I will have time to shower?

Working out before work will never happen. I have to be at work at 9. I live half hour away, so I leave around 8:15 (i don't like to be late for work). I get up at around 7 and make breakfast because my brother is in the shower from 7 to 730 and then I get ready from 730 to 8. If I get up any earlier than 6 I am not getting enough sleep

I am just so frustrated because I KNOW I am lacking intensity!!

today I was going to work out the last hour of work so I didn't workout on break, little did I know my manager that told me I could do it got transfered to another club and I wasn't going to dare say anything to the new comers

So I got home at 930 and did the elliptical for 35 min and then had to eat because I was sooo hungry!!!

So...here's to figuring things out

[sweetdream]

today: got my ass up at 630 to do the elliptical for 20 min

why?

b/c I want to do strength training today and some HIIT and I wanted to make sure I had enough time on my hour break to do that and shower

will I get up this early everyday? absolutely not! I know I am going to regret it later tonight when I am falling asleep at the wheel driving home from work!

Hello Sweatdreams,

Here are the 7 C foods: cakes - cookies, candies, chocolate - ice cream - crackers - chips.

Your life will always be busy and excuses will always be plentiful why it is hard to train, but they are nothing more than excuses. I was able to get my workouts in during my busy work season, including March 2008 when I worked over 270 hours that month.

Here is some food for thought, read it and get to work:

http://pierini-fitness.blogspot.com/...n-nothing.html

[sweetdream]

Thanks Pierini! You are right something IS better than nothing and I am too in that mentality right know where I feel like if I get sweat buckets during my hour lunch break then I will just settle for what I can do

BUT

today I changed that and since I got up early to workout on the elliptical for 20 min I was able to have enough time to do a nice workout! here it is:

warm-up, jumping jacks 1 min, rest 5 sec, 30 second rest

1. walking lunges with 15lb db in each hand, 3 sets, 10 steps each set
2. donkey kicks on smith machine, 10lbs each side, 3 sets, 10 reps for each leg
3. lying inclined leg press 25lbs each side, 3 sets, 10 reps

light weight workout but it took me a good 20 minutes to complete because I am trying to be more aware of doing my movements controlled and correct

cardio:
3 min walk @ 1.0 incline 4.5 mph
1:30 @ 7.5 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 7.6 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 7.7 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 7.8 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 7.9 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.0 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.1 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.2 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.3 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.4 mph incline 1.0
30 second walk @ 4.5 mph
1:30 @ 8.5 mph incline 1.0
30 second walk @ 4.5 mph
3 min cooldown 1.0 incline 4.0mph

I showered and clocked in and was only 3 min late!

Attagirl, oops, I am attalady! Go Talia go!!

[minime]

it is ridiculous to think you can't get sweaty in an hour! an hour is a lifetime at the gym if you know how to spend it. Personally if necessary, i think I could maintain my fitness (and intensity) on just half an hour workouts, but luckily I do not need to test out that theory right now.

Good luck on your september goals!

And no it is not meat that makes you gain weight, that is silly. Drop the C's like pierini says, and up the I's (intensity ha ha) and I suggest you make it 8 C's and drop cereal too.

[minime]

pierini, i never knew you had a 'blog' I will be reading it when I get a chance!

[sweetdream]

hey minime! i could care less if I was dripping buckets in an hour of working out my problem is I only get an hour so showering and what not has to be done WITH-IN that hour know what I mean? I am going to ramp up intensity and get it done like I need to get it done to reach my goals. I know what I am lacking and I know what I need to change and I am hoping it will pay off when I do my next re-test!!!

going camping this weekend and I'm going to have a good time! I am super excited! worked some 12 hour days, haven't really been doing a lot lately so I am really pumped to just relax and have a good time with my boyfriend and the other 2 couples we are going with

I am not going to worry about getting in my 6 meals a day and instead we have decided to do the 3 meal a day plan considering it would probably be cheaper have dinner when we get there, breakfast lunch and dinner on saturday and then a breakfast before we leave on sunday. hopefully do a lot of exploring, walking, I'm bringing workout clothes to run on saturday, taking tomorrow off from exercise!

today:
walk 1 hour on the clock for my job
22:30 stair climber on level 12
22:30 on elliptical

tomorrow--HAPPINESS- work 8:00-1:30!!!! booooyah!!

[minime]

Even with showering I don't see why only an hour should be a problem. In fact if anything it should force intensity upon you! Warmup for 5-10 minutes, do one lift (alternate between squat, deadlift, bench press, shoulder press) say 3 sets of 5 for 10 minutes, then a quick 20 minute or less crossfit met-con, 5 minutes stretch to cooldown and you still have 15 minutes to shower.

[sweetdream]

back from campimg . it was fun. i ate too much. i think i have an over-eating disorder LMAO

I managed to rollerblade the 5 mile bike path in which at one point I thought I was going to die because a section of it was downhill and I was going to freakin fast I was actually running through my mind "tuck- and roll" I was sooooo scared. No one went with me. I need more friends who are active. it pretty much sucks. no one wanted to go for hikes, we went to this one trail and no one would do it because it was all uphill. so annoying. all we did was eat and drink and I need to get my mind set out of that

Today is the start of my 30 day challenge. I am going back to a strict diet because that is obviously the only way-in addition to intense work-outs where I see results.

So from now until October 7th I am challenging myself to
Long term goal: None of the 8 c's: cookies, chocolate, cake, ice cream, crackers, chips, cereal and candy,
Long term goal: limit alcohol intake to the weekends still and
Long term goal: put the petal to the medal!
Short term goals: each week buy food and plan out eating schedule for work
calorie intakeS: 1500 calories, 50 grams fat, 150 grams carb, less than 2400 mg sodium and around 100 grams protein which i never seem to have a problem.
As I stated a million times before fat and carbs are 2 major issues and over eating on the weekends due to beer munchies.
LONG LONG term goal: figure out how to stop the beer munchies and this is going to be my BIGGEST challenge ever because if I figure out how to over-come this I know I will prevail!!!
I plan on getting re-evaluated either the 7th or the 8th so...let the challenge BEGIN!!!!!! it's gonna be awesome too because I get my TOM this week! I should be nice and miserable!! LMAO

today's workout: 5 min abs
22:30 elliptical
tricep pulls
3 sets, 30lbs, 12 reps
kick backs
3 sets, 8lbs, 10 reps each arm
over head tricep pulls on cable
30lbs, 3 sets, 10 reps
abs
22:30 elliptical

I ramped up my intensity and was about a 7 on the RPE scale

[sweetdream]

today: 3 rounds each, n0 rest inbetween sets, 1 min rest inbetween each round

1. bench press
65lbs, 1 set, 10 reps/10 reps/ 8 reps
2. rear delts on incline bench
9lb db in each hand, 1 set, 10 reps/ 8 reps/8 reps
3. standing lateral raises on half ball
10lb db in each hand, 1 set, 10 reps/10 reps/10reps
4. push-ups- 20/20/20

cardio: 1 min run 8:45
elliptical 20 min

Talia, do you have access to a Concept II rowing machine at your gym?

[sweetdream]

no they do not have one at the gym I work at