For those of you who know me well enough the next few lines will not come as any surprise. Mark spent some time talking to me about how I play mind games with myself and I need to stop. Then he said, drum roll please, “stop thinking so much”. Yeah….

Parameters are changing, recommendations of my PT, so there will probably be an adjustment period following. So be it. These parameters include 2 days of double cardio sessions, times are specific, choose from early in the morning before breakfast (eye-brows raised), after ST, or after dinner. The other parameter that will be changing is an extra day of ST. So my new routine I worked out should look something like this:

Monday – 30 min. cardio (AM), 30 min. cardio (PM)
Tuesday –Spin (PM)
Wednesday - PT then Spin (PM)
Thursday – 30 min. cardio (AM), 30 min. cardio (PM)
Friday – 30 min. AM/PT PM
Saturday – ST
Sunday – OFF

Tomorrow is my official measurement day with PT, one month progress. I kept telling him, with only a 2lb loss in the last 4 weeks, don’t be surprised when he only sees a .5% decrease in BF. He told me to squash that thinking and visualize a 2% loss. I just know my body, yet he thinks if I think it that will be enough to overcome my slow losses. I like the idea of positive thinking and generally I’m a very positive person, but I’ve been conditioned by this weight loss experience to not get overly excited about any quick losses. So I’m sitting in a lotus position with my palms facing up fingers touching as to cycle the energy while visualizing the 2% loss.

Last night was UB, quickly becoming one of my favorites, with legs being primary fave. I forgot my wrist wraps, I’m putting them in my bag now so I don’t forget them again. I can see how they will be beneficial to working larger muscles more effectively, especially as I become more advanced.

4 Supersets
Cable Row – 45lbs x 25/75lbs x 20/90lbs x 20/drop set – 120lbs x 10, 90lbs x 10, 75lbs x 10, 45lbs x 10

Decline Push-ups – 15/15/15/3 ways – 10 decline, 10 regular, 10 incline

BB Front Raises – 20lbs x 20/20lbs x 20/20lbs x 20/20lbs x 10 rest 5 seconds repeat 4x

4 Supersets
Close Grip Pull-down – 60lbs x 25/75lbs x 20/105lbs x 20/3 way – 60lbs x 10 (not fully extended), 60lbs x 10 (fully extended half way to chest), 60lbs x 10 (full range to chest), no rest between reps

Cable Side Raise – 10lbs x 20/10lbs x 15/10lbs x 15/10lbs x 10 rest 5 sec. repeat 4 x

Cable Fly – 20lbs x 20/20lbs x 20/20lbs x 20/20lbs x 20 (all with a hold of 2 seconds)

2 Supersets
Seated Incline Curls – 10lbs x 15/12lbs x 12

E-Z Curl Lying Tricep Extensions – 20lbs x 20/20lbs x 20

I came back on my own and did some preacher curls because I had time to spare.
Machine Preacher Curls – 40lbs x 20/50lbs x 15/65lbs x 10/65lbs x 8

As I was leaving another trainer said I was looking really good. I told him I had only lost 2lbs in a month and he said it didn’t matter because I was definitely toning. He could tell it in my arms and legs, and glanced at my tummy as he said he could tell a difference. Mark did the same. So they must be seeing something I’m not yet.

Will update again tomorrow after measurement day with PT.