Recovering from a broken tailbone is taking way longer than I had anticipated. I've broken enough bones and torn enough tendons and ligaments to know how long it takes to recover, but for some reason I still had it in my head that I'd be fine in a couple weeks. I was just told that it will probably be until mid summer before I am back to normal. I love the ability to focus entirely on a good schedule of eating though. I have also had time to try new recipes that I usually only have time for on the weekends.
Iso-squats that I did yesterday felt good, but the tailbone [tissue/muscle/ligaments area] is achy today. It's amazing how much you use your tailbone!
Logged 10S/12,16,14,12,14,16,18,12,10,10R seated shoulder press
100S/10secondR iso-abs
My goal today: consume 60 oz H2O.
Reached! by 5:30pm
Meal 1: Strawberry Vanilla Oatmeal Protein Shake
Meal 2: 2 oz Ground turkey and whole wheat pesto pasta with pine nuts and red wine vinegar
Meal 3: Bowl of steak pepper-pot soup
Meal 4: Lo Carb Monster energy drink; Yogurt with almonds and 1/2 apple, cubed
Meal 5: Bowl of steak pepper-pot soup (why waste leftovers? ^_^)
Meal 6: 4 oz Salmon and steamed broccoli
Hope everyone is eating healthy and staying dedicated to your 2010 goals no matter what!
Showing posts with label Ab Routines. Show all posts
Showing posts with label Ab Routines. Show all posts
Tuesday, March 30, 2010
Tuesday, July 7, 2009
Keep on truckin!
Weight Report: 118.8
Comment: I looove hanging leg raises!
Yesterday I did my weight training first. Which is different from my usual format of Cardio, weight, cardio, stretch. I was stronger on my lifting. My cardio was only 25 minutes because I was short on time *ergh* . I ended with 4 sets of hanging leg raises*.
Today I will hit the biceps and shoulder/back pretty hard, then abs, then get on the treadmill for half an hour. If I have time I will do the bike for another 10 before I stretch.
I am doing great on my diet, but I did have pocky yesterday morning ^_^. Other than, I have been pretty impeccable with the clean foods. Hence the drop in weight.
******
Hanging Leg Exercise
set 1: 8 alternations of leg raise, knee raise - total of 16 raises
set 2: 10 alternations of leg raise, knee raise - total of 20 raises
set 3: 8 alternations of leg raise, knee raise - total of 16 raises
set 4: 6 alternations of leg raise, knee raise - total of 12 raises
I heart hanging leg raises
Comment: I looove hanging leg raises!
Yesterday I did my weight training first. Which is different from my usual format of Cardio, weight, cardio, stretch. I was stronger on my lifting. My cardio was only 25 minutes because I was short on time *ergh* . I ended with 4 sets of hanging leg raises*.
Today I will hit the biceps and shoulder/back pretty hard, then abs, then get on the treadmill for half an hour. If I have time I will do the bike for another 10 before I stretch.
I am doing great on my diet, but I did have pocky yesterday morning ^_^. Other than, I have been pretty impeccable with the clean foods. Hence the drop in weight.
******
Hanging Leg Exercise
set 1: 8 alternations of leg raise, knee raise - total of 16 raises
set 2: 10 alternations of leg raise, knee raise - total of 20 raises
set 3: 8 alternations of leg raise, knee raise - total of 16 raises
set 4: 6 alternations of leg raise, knee raise - total of 12 raises
I heart hanging leg raises
Friday, June 19, 2009
The Only Way to Get Killer Abs
source bodybuilding guru Luke Keith
Everyone has abs, but what everyone wants is not abs...what we want, is for them to show. Am I right?
When you workout your abs, be sure to train your CORE. You do not want to cause irregular tension when you move which could cause injury. This happens when your training is imbalanced on your muscles. you have to train front abs and train your lower back.
"I have abs, but you can't see them under this layer of fat"
Answer part one: cardio
The only way to rid yourself of fat is to burn it. Muscle burns fat, so keep building it, but cardio melts fat like you wouldn't believe. Try sets of sprints instead of distance running to go deep into your fat stores.
I train with both. Some days I will even do both on the same day. Heavy jogging then add 4-5 sprint sets, then heavy jogging to finish up. Heavy jogging for me is 5.4-5.6 mph.
"I have abs, but you can't see them under this layer of fat"
Answer part two: diet
You MUST eat right if you want great abs. You are NOT eating right when you "cheat". Either you want abs, or your want starbucks breakfast pastries. You can't have both. And yes, "just this one time" WILL hurt your goal. Make your choice. Red Pill or the Blue Pill.
Everyone has abs, but what everyone wants is not abs...what we want, is for them to show. Am I right?
When you workout your abs, be sure to train your CORE. You do not want to cause irregular tension when you move which could cause injury. This happens when your training is imbalanced on your muscles. you have to train front abs and train your lower back.
"I have abs, but you can't see them under this layer of fat"
Answer part one: cardio
The only way to rid yourself of fat is to burn it. Muscle burns fat, so keep building it, but cardio melts fat like you wouldn't believe. Try sets of sprints instead of distance running to go deep into your fat stores.
I train with both. Some days I will even do both on the same day. Heavy jogging then add 4-5 sprint sets, then heavy jogging to finish up. Heavy jogging for me is 5.4-5.6 mph.
"I have abs, but you can't see them under this layer of fat"
Answer part two: diet
You MUST eat right if you want great abs. You are NOT eating right when you "cheat". Either you want abs, or your want starbucks breakfast pastries. You can't have both. And yes, "just this one time" WILL hurt your goal. Make your choice. Red Pill or the Blue Pill.
Monday, June 15, 2009
Low Calorie Week: Day 7
Today is the last day of low calorie week. FYI - it is important NOT to continue a low calorie diet as a way of life. Your metabolism WILL adjust and then will only require those lower calories and so if you eat more than what it expects, it will store it. People often refer to this as starvation mode, but most dont realize it happens way sooner than they think.
MEAL PLAN
Meal 1: Omelette - mushrooms, bell peppers, onions, salsa, jalepenos
Coffee
Snack: vanilla protein shake plain
Meal 2: Tuna salad with walnuts, jalepenos, a little jalepeno juice and apples
Snack: SF ActiveLifestyle jello - cranberry green tea
Meal 3 Chicken salad with jalepenos, raisins, romaine lettuce
WORKOUT PLAN
sprints
bic/trics:
T: one arm cable pull down
B: hammer rope cable pull
T: kick backs
T: skull crusher
B: one arm cable pull
1 mi jog at 5.4
Happy Monday!! I am SO EXCITED about today's meal plan and workout routine! This past weekend was rough and stressful...I had a lot on my plate making it tough to stick to the plan, but I'm plowing through! Keep up your motivation! Today will be your healthiest day yet - I will be fit TODAY! ^_^
MEAL PLAN
Meal 1: Omelette - mushrooms, bell peppers, onions, salsa, jalepenos
Coffee
Snack: vanilla protein shake plain
Meal 2: Tuna salad with walnuts, jalepenos, a little jalepeno juice and apples
Snack: SF ActiveLifestyle jello - cranberry green tea
Meal 3 Chicken salad with jalepenos, raisins, romaine lettuce
WORKOUT PLAN
sprints
bic/trics:
T: one arm cable pull down
B: hammer rope cable pull
T: kick backs
T: skull crusher
B: one arm cable pull
1 mi jog at 5.4
Happy Monday!! I am SO EXCITED about today's meal plan and workout routine! This past weekend was rough and stressful...I had a lot on my plate making it tough to stick to the plan, but I'm plowing through! Keep up your motivation! Today will be your healthiest day yet - I will be fit TODAY! ^_^
Friday, June 12, 2009
Low Calorie Week; Day 4
MEAL PLAN
Meal 1: Oatmeal with cinnamon & Coffee with cinnamon
Snack: 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: Coffee and almonds (small handful)
Meal 3: can of tuna (tuna in water) with diced jalepenos
Meal 4: TBA birthday party tonight
WORKOUT PLAN
Abs - 4s hanging leg raises; 4s planks; 2s swiss; 2s reverse swiss
Bike 6 minutes on level 10; 2 minutes on level 6; 2 minutes on level 10
Elliptical 40 minutes
STUBBORN POUNDS
I've noticed I was consistently losing weight at the beginning and have been holding at 120.8 for several weeks now. FYI This is normal - when you have a few stubborn pounds that are remaining that you cant seem to shake after a good lifestyle pattern, your body is just taking its time to adjust your new metabolism. No worries. Meanwhile, I am going to start downing H20 like there is no tomorrow. A minimum of 80 0z, reduce processed food intake (I already don't eat much processed foods) and watching my sodium should do the trick.
Meal 1: Oatmeal with cinnamon & Coffee with cinnamon
Snack: 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: Coffee and almonds (small handful)
Meal 3: can of tuna (tuna in water) with diced jalepenos
Meal 4: TBA birthday party tonight
WORKOUT PLAN
Abs - 4s hanging leg raises; 4s planks; 2s swiss; 2s reverse swiss
Bike 6 minutes on level 10; 2 minutes on level 6; 2 minutes on level 10
Elliptical 40 minutes
STUBBORN POUNDS
I've noticed I was consistently losing weight at the beginning and have been holding at 120.8 for several weeks now. FYI This is normal - when you have a few stubborn pounds that are remaining that you cant seem to shake after a good lifestyle pattern, your body is just taking its time to adjust your new metabolism. No worries. Meanwhile, I am going to start downing H20 like there is no tomorrow. A minimum of 80 0z, reduce processed food intake (I already don't eat much processed foods) and watching my sodium should do the trick.
Tuesday, June 9, 2009
Low Calorie Week: Day 1
I neglected on my grocery shopping and so was super low on food today...ugh
Breakfast of Champs
7 Jelly beans (11 cals) they were on the receptionist desk and I just did not resist...
1/4C Purely-O's - Cascadian Farm organic cereal DRY
Coffee
8 oz water
Snack - 1/4C purely-O's
Coffee
8 oz water
Lunch - turkey breast wrap, small tortilla, lettuce, mustard and avocado
Snack - 8 oz whole milk + 1 scoop optima protein (250 cals)
8 oz water
384 total calories before dinner...wow...and surprisingly not starving...work is busy...that helps.
Dinner - garlic wine chicken breast with squash and zucchini
SUPER MOTIVATED ABOUT TONIGHTS WORKOUT:
CARDIO - 2 miles
ABS -
4 sets hanging leg raises
2 sets hanging side raises
3 sets flat bench leg raises
3 sets Broom
2 sets Planks (30 sec each)
2 sets side planks
3 sets on swiss ball
Breakfast of Champs
7 Jelly beans (11 cals) they were on the receptionist desk and I just did not resist...
1/4C Purely-O's - Cascadian Farm organic cereal DRY
Coffee
8 oz water
Snack - 1/4C purely-O's
Coffee
8 oz water
Lunch - turkey breast wrap, small tortilla, lettuce, mustard and avocado
Snack - 8 oz whole milk + 1 scoop optima protein (250 cals)
8 oz water
384 total calories before dinner...wow...and surprisingly not starving...work is busy...that helps.
Dinner - garlic wine chicken breast with squash and zucchini
SUPER MOTIVATED ABOUT TONIGHTS WORKOUT:
CARDIO - 2 miles
ABS -
4 sets hanging leg raises
2 sets hanging side raises
3 sets flat bench leg raises
3 sets Broom
2 sets Planks (30 sec each)
2 sets side planks
3 sets on swiss ball
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