Routine 10/5 - 10/11/08
Sunday - 30 min. cardio
Monday - ST, 30 min. elliptical (AM), 30 min. cardio (PM)
Tuesday - ST, Spin (PM)
Wednesday - Spin (PM) or 30 min. cardio
Thursday - ST, 30 min. cardio (AM), 30 min. cardio (PM)
Friday - ST, 30 min. cardio
Saturday - OFF

Goal #1: Rid myself of this water weight. (Oct. 5 - Oct. 12)

Starting on this day, Sunday October 5 and ending on Sunday October 12, I'm going to flush this extra water I'm holding onto, going from 192 to my previous weight of 187. I definitely think it's realistic that I'm holding on to that much water - I can see it in my skin.

Goal #2: Drop into a new decade - 170's! (Oct. 5 - Nov. 23)

Starting on this day, Sunday October 5 and ending on Sunday November 23, I'm going to reach a new decade, weighing at least 179. That's 7 weeks for an average loss of 1.33 lbs per week if I exclude the water weight and 1.86 lbs per week if I don't. My birthday is 2 days after this goal date and this will be my present to myself. I'm going to accomplish this by:

• staying consistent
  
• planning my meals for the week (this is a huge challenge for me and any tips would be wonderful)
  
• paying very close attention to my ratios through tracking my food with fitday
  
• 5 sessions of cardio with 2 extra cardio sessions (2-a-days) of at least 30 min. each (one or two sessions as high intensity spin classes)
  
• continuing with at least 3 days of ST each week
  
• Drinking plenty of water
  
• taking my vitamins

Workout with Marky Mark and The Funky Bunch (dating myself here)

I'll keep this short and sweet, as I have a tendency to draw things out.  I met up with Mark and the gang Thursday.  I liked the fact if I had a question I had my trainer there for that and form was easily corrected if need be, as well as encouragement to make it through my sets and spotting if necessary.  I didn't like, however, the fact the girl that joined us was less motivated, while saying she was serious, and kept prolonging the time it took for me to get to my next set.

Me and the other girl started out taking turns on the assisted pull-ups.  I was a bit intimidated by my size compared to her (obvious she doesn't have a weight problem).  I really have GOT to get over that!  We did 5 sets, one being a warm up set, 2-1/2 reps from the top, 2-1/2 reps from the bottom, and 1 full range set.  Then we moved over to BB bent-over rows.

We worked in pairs as we took turns.  Mark and another guy worked together taking turns and me and the other girl worked together taking turns, she went first since I got there after everyone.  Mark first had us warming up with 20 reps with just the bar (45lbs).  I'm giving this girl a nickname other than "other girl" - how about... "girly"?  Yeah, sounds good simple and to the point. :)  SO Girly grabs the bar and perfroms 10 reps of the 20 and stops.  I wasn't sure what to do, motivate her to continue, or wait for Mark to say something.  Not knowing her and her experience level I stayed out of it and let Mark handle it.  He walks by and asks her how many reps she did, she tells him 10 and that she's "resting".  He, of course, tells her to knock them out.  So she reluctantly does.  Ummmm... this is just the warm up set!  I felt like, at this point, I'm going to be here all day waiting on her to finish.  

I knock my 20 out with no problem and she makes the comment, "Oh, she's going to show me out."  I give her a courtesy laugh and start racking for our next set.  On the next set Mark tells us to add 5lbs.  I'm thinking weeny and wondering why I'm lifting Girly's weight and not my own weight, but I trust Mark so I go with it.  Next set is 10lbs heavier at 55lbs.  15 reps is the goal.  Girly grabs the bar and begins.  It's obvious it's a good challenge for her so I start motivating her by telling her she's over 1/2 way there at 10 reps - "keep going, you got 'em".  She finishes and I knock mine out.

3rd set Mark says add the 10's to the 5's (75lbs total), 15 reps again.  Girly struggles a LOT on these.  I encourage her, as well as Mark and "Guy" (that'll be the other guys name) to finish and she does with a lot of effort, stopping here and there for short rest periods.  Tough, but doable I finish my reps.  I think Girly is comparing her strength to mine and I kind of want to reassure her.  I'm starting to get the sense that she hasn't been lifting for long.

4th set!  Mark says replace the 10's and 5's with 25lbs (95lbs total).  Girl just about drops her jaw.  And at this point I KNOW she must be a newbie to lifting.  She stops and makes the comment that Mark is "must be smoking some good dope" and she wants some of it.  Cute and funny the first time, annyoing the next 3 times!  She just stands there watching Mark lift his 425lbs - can we say - DAMN!!!  Although watching Mark for a minute was breathe taking, I'm beginning to get annoyed and frustrated with Girly.  While I rack and unrack the bar she continues to stand there.  I'm thinking she'll gather her inner strength and come at least attempt this.  But she continues to just stand there.  I finally got annoyed enough that I grabbed the bar and told her she could get some extra rest, I knocked my reps out.  I think at that moment she realized she needed to suck it up and work.

5th  and 6th set Mark has us do different weights.  My next two sets were 115 lbs for 12 reps and 135 lbs for 10 reps.  I don't know what hers were but they weren't as much as mine.  I think my work ethic started rubbing off on her because her whining seemed to lessen.  TG!  I started seeing a little of why my trainers liked working with me.

We did 4 or 5 sets (have to look at my notes) of reverse grip lat pull-downs and then moved over to a giant set of one-arm DB bent-over rows, close-grip lat pull-downs, and bent-over reverse cable flys.  There was enough space and equipment that I didn't have to rely on Girly to get my next set in.  Mark was ahead of me at one point.  We were only doing 4 sets but I thought I saw him finish his 4th set and move on to a 5th set, so I asked him.  He said he was finsihing up his 4th set.  I asked him how I got ahead of him and he said..... "because you are a beast in a woman's body".  :)  I like Mark.

Girly must be working towards a figure competition as well.  She asked Mark if he would help her with her food log so she could compete (I'm assuming figure anyway).  He told her that if she was serious (hmmmmmmm....) that he woud help her 100%.  He walked behind me, squeezed my shoulders and said, "isn't that right, Tara?". 

So, Girly made the comment she'd be there every workout and I'm not sure I want to continue to be burdened by her.  That's bad huh?  I like to get in and get done.  I felt like she kept me from doing that 1/2 the time.  I'm not sure what I'll do yet.

So much for short and simple! LOL!

Until next time!  (Does anyone really even read these?)

 

With everyone's help I was able to raise $120 to support the Susan G. Komen foundation. Thank you all so much! I ran in memory of several of my friends who's lives have been unfortunate with the loss of loved ones to breast cancer. I also ran in the celebration of my grandmother and DH's grandmother, although they are no longer with us, they were among the fortunate who survived breast cancer. I ran in hope for my daughters' futures and other's families as well. It's hard to run for just a select few, so in my heart I ran for ALL, past, present, future, survivors and victims, for families and friends of all.

I was extremely worried I wouldn't be running this race the night before, due to an excessive amount of lactic acid build up from Wednesday’s leg workout. It was quite comical to witness me attempting to walk anywhere Friday evening. Comical for anyone else but me that is. I was able to stretch out enough before the race to not have it affect me too badly, thankfully. Although afterwards was a different story.

According to my Garmin 405 I ran a total of 3.27 miles in 32:53, wich would have ultimately only put me about 11 seconds over my goal of 31 min. for 3.1 miles! Excited about that! Although the distance remains questionable, being somewhere between 3.17 and 3.27 miles. Either way it was slightly over a true 5k (3.1 miles).

The first part of the race was difficult to maneuver through because it was so congested with walkers and baby strollers, not to mention the occasional dangling dog on a leash. I found myself running up stairs and jumping up and down curbs as I weaved in and out of people. If you look at my trail tracked by my Garmin you can see how much dodging I was doing and it lasted for a good distance. (2008 Susan G. Komen OKC 5k) The next hurdle was the steady uphill we had to run. It seemed to never end. Looking back to the GPS information, it lasted for the first mile of the race, better the beginning then the end. When I mentally felt beat I remembered the words of a dear friend here at eDiet's and "ran like the wind". I dug deep, and finished strong.

So I survived another one and out did my expectations given the circumstances - proud of that. I appreciate all the support from everyone!

Workout:

4 Giant Sets
Seated Cable Row – 60lbs x 25/90lbs x 20/105lbs x 20/ 75lbs x 10, rest 5 sec. repeat 4x

Decline Push-ups – 15/15/15/3 ways – 15 decline, 12 regular, 12 incline

BB Front Raises – 20lbs x 20/20lbs x 20/30lbs x 15/30lbs x 15

4 Giant Sets
Close Grip Pull-down – 75lbs x 25/90lbs x 20/120lbs x 20/3 way – 90lbs x 10 (not fully extended), 90lbs x 10 (fully extended half way to chest), 90lbs x 10 (full range to chest), no rest between reps

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

Cable Fly – 25lbs x 20/25lbs x 20/25lbs x 20/25lbs x 10 rest 5 sec repeat 4x

The only thing I forgot to do, because it was on a different sheet, was my biceps and triceps. Triceps seemed to have gotten a decent workout but biceps not so much. Routine is still in the air. I'll have to sit down and get it all straightened out.

Mark will not be able to train me for at least 2 weeks, he says. He let his certification expire or almost or something. Anyway... of course the gym won't let him train without it. I was invited a few days ago to join him and the "crew" at lunch, so I did. He pointed me in the right direction and I zoned out with my ipod. Felt good to be the only woman in there competing for the same equipment the men were using, and felt even better to be done with my workout before tonight! Free for the rest of the day! WOOOT! DH should be happy 'bout that too. :)

Last night was killa legs! I came prepared with my wrist wraps this time, although I forgot to get a weight belt as he suggested. So, he gave me one. I've never worn one of those things and WOW... they have to go on REALLY tightly! So here I am with my wrist wraps and belt cutting me in two as I admit to Mark I was a little embarrassed. He said if I'm going to get on stage in my underwear I better get over that. I told him, I knew, and that was part of this journey for me - getting over my hang ups. That's one reason I wear my short shorts to the gym - to get over it. ;) He said that was a good idea and then said, "Well, you make them look good." *smile*

So the excitement begins! Mark lets me take my folder home so I can copy all my workouts so tonight we were pressed for time, and I didn't really care about looking at the weights.  It helps me when I don't see the weights; I push through without letting my mind weaken me. So I didn't add up all the plates as we did the deadlifts. I just assumed they were the same as last time, but they weren't! SO... NEW PR for me!!! Saweeeet!

Here's the workout:

3 sets Lying Leg Curls
40lbs x 20/90lbs x 15/60lbs x 15-1/2 way up, 15-1/2 way down, 15-full range

5 sets BB Deadlift
45lbs x 15/95lbs x 8/135lbs x 5/205lbs x 3/135lbs x 15

3 sets Seated Leg Curl (hold for 1sec. each rep)
90lbs x 15/120lbs x 12/drop set - 135lbs x 5, 75lbs x 15

2 supersets
Leg Extensions (3 sets - hold 1 sec. each rep)
75lbs x 20/120lbs x 20/60lbs x 20

Body Squat (heels on 2x4)
20/20

Cross-over Lunge
20/20 (each leg)

I could hardly walk away from this workout. Legs were burnt! Felt gooooood.

Mark invited me to join their lunch crew. I'm flattered to be invited to the group, free of charge too. ;) I don't think it will work out though because I don't have a babysitter during those hours and the daycare at the gym isn't open. :( Little bummed, but... oh well.

UB Friday!

4 sets
Roman chair alternating knee raise/straight leg raise 20/15/12/12

4 Supersets
Decline sit up w/twist - 20/20/20/20
Decline superman 0lbs x 20/10lbs x 20/12lbs x 20/12lbs x 20

3 sets
Ab chair (knee ins 30 reps, obliques 20, crunch 30)

Measurement day! It was one to celebrate! I went from 32% BF to 28% according to PT's calculations. Wooohooooo!

I also witnessed my first body building/figure competition. It was fun! Lots of things came together for me after seeing it. I'm working on my full report so I can remember it in the future. I'm working on making a weight loss journey scrap-book, so it would be cool to see months or even years from now. The mental change is neat to look back at.

Until next time!