Another Week Begins...

So I am on my second week of the second cycle. Aka, this is my fifth week on the challenge. Today's work out was biceps and shoulders. It is hard to have all arms in one work out and I bet my arms are going to be extremely sore tomorrow!

Work Out: Biceps/ Shoulders
4 sets of 15
-curls (15 pounds)
-hammer curls (15 pounds)
-front raise and hold (5 pounds)
-lateral raise and hold (5 pounds...wimpy, I know!)
-explodes (10 pounds)
-shoulder press (10 pounds)
+ stretching

Unfortunately after my work out I was really tired and fell asleep. Then I had my home teachers over and then FHE. Then it was time for grocery shopping and then HW and I realized that I forgot my 20 minute run! Oh dear!! I guess I'm going to have to do it tomorrow. Hopefully I'll be able to since high interval intensity days kill and really wear me out.

Food:
scrambled eggs with a little bit of ketchup (160), oatmeal with blueberries (200), whey with 1 cup of skim milk (220), pb&j on 100% whole wheat bread with 1 tbs pb and 1 tbs sugar free blackberry preserves (305), chicken salad with ranch and salsa (160), a few strawberries (55), special k cereal (160)
=1260

Weekend Update

Alright! Here is my weekend update from yesterday and today! Thankfully I'm getting better and starting to get a handle on my new cycle of work outs! Since I didn't work out on Tuesday I did Tuesday's work out on Saturday and Saturday's work out today. It's going to be a looong week of working out since my rest day isn't until Sunday!

Saturday:

Work out: High Intensity Interval Training- 1 hour
Warm up/ Cool down- 1/4 high knees, 1/4 butt kicks, 1/4 grapevine, jog to middle (The last 4th of the track was closed so we had to improvise)
-150 jump ropes
-sprint
-lunge
-sprint
-pull ups - 1, or hang for 30 secs
-5 push up claps
-10 push ups
* 6 sets completed
STRETCH!

Food:
-oatmeal with blueberries (200), scrambled eggs with a little bit of ketchup (160), pb&j on 100% whole wheat bread with 1 tbs pb and 1 tbs preserves (330), whey with 1 cup skim milk (220), chicken salad with fat free ranch and salsa (160), special k cereal (160), strawberries with splenda (180), fat free popcorn (120)
=1530


Sunday:

work out: 35 minute run outside. My legs kill from yesterday's work out!

Food:
-special k cereal with banana cut in (300), oatmeal with blueberries (200), apple (70), pb&j on 100% whole wheat bread with 1 tbs pb and 1 tbs sugar free preserves (305)
Don't worry. I'm not done eating for the day!

Happy Friday!

TGIF! I am so glad that its Friday. Even though I didn't go to school two days this week, I am exhausted and so ready for the weekend. Today my work out was legs and chest. It was pretty good! Tomorrow I'm doing another high intensity day since I was too sick on Tuesday. It's killer and can't say that I'm looking forward to it but oh well!! Just power through it!

Work out: legs/chest
4 sets of 15
- flys (30 pounds)
- chest press (10 pounds)
- 4 sets of 50 calf raises with weight (10 pounds)
- romanian deadlifts (35 pound bar)
- leg press (90 pounds)
- 4 sets of 30 squats
- baby machine (alternating between 90/100 pounds)
- planks (45 seconds, 30, 45, 30, 1 minute)

Food:
- oatmeal with blueberries (200), apple (70), two fried eggs with ketchup (160), 1 cup special k cereal (160), 1/2 cup corn (60), chicken salad with fat free ranch and salsa (160), 1 piece whole wheat toast with 1 tbs peanut butter (195), whey with 1 cup skim milk (220)
=1225

High intensity

Wow!! Paige wasn't kidding when she said I would kill her because of this cycle's new work outs!! Today was high intensity interval training and it was freaking hard. That might be partly because I am still kind of sick, but that was rough! I only got through four sets in one hour! Having two sets of sprints within one set is ca-razyyy!! It was a good work out though. Tomorrow will be a slightly easier day in the weight room. Can't wait to be completely over this cold thing so that I can breath a little bit easier on my work outs...might help. Maybe not....

Food:
scrambled eggs with tiny bit of ketchup (160), blueberries with splenda (50), light jamba juice strawberry smoothie made with splenda (150), apple (70), orange (100), 1/2 cup corn (60), 1 cup of chili (260), banana (100), 1 cup of special k cereal with skim milk (160)

Work out: high intensity on the indoor track
warm up/cool down- 1/4 high knees, 1/4 butt kicks, 1/4 grapevine, 1/4 skip
-150 jump ropes
- 1/4 sprint, 1/4 lunge, 1/4 sprint, 1/4 walk
- underhand pull ups - 1 (:( i could only do one at a time but my goal is 5 in a row by the end of this three week cycle)
-push up claps- 5
- 10 regular push ups

I did four sets in an hour and then after my cool down I stretched---VERY important! Especially with open gym for cheerleading starting next week!

-Bee

Not very much progress this week :/

Progress Pic/ Weigh in day 1/26/11

Hello all! So its Wednesday again. This means that today was my weigh in day and progress picture day. Unfortunately I didn't lose any weigh this week. I'll just have to work out even harder this next week. I have been eating too many carbs too, so I think that might have something to do with it. I felt a TON better today, but still not 100%. Luckily the work out today wasn't so bad and I didn't have any trouble with it. Plus I took it really easy on the weights.

Food:
2 scrambles eggs with a tiny bit of ketchup (160), blueberries and blackberries with splenda (40), 1/2 cup of corn (60), fuji apple (70), Whey protein with 1 cup of skim milk (220), chicken salad with salsa and fat free ranch (160), 1 cup of chili (260)

Work Out: Back/Triceps
4 sets of 15 reps
- wide grip pull down (40)
-dips
-triceps extensions (10)
-triceps rope press down (40)
-skull crushers followed by quick press (30 pound bar)
I am also supposed to do rows, but there is not a rows machine in the weight room unfortunately. So instead, even though it doesn't work the same thing, I did 5 sets of 1 minute planks. Also since I took it easy today since I'm still recovering, I didn't do a two mile run. I fully intend on stepping up my game hopefully next week when I'm completely recovered. Also, I'm starting to really stretching well since cheerleading open gym starts next Wednesday. Stay posted for progress pictures. I'm waiting for Amanda to get home to take them for me!

-Bee

Sick :(

Well unfortunately I went to the doctor today. They tested me for strep and mono and luckily I only have a minor infection. I should be in perfect condition by the end of the week. However, I did take off school today and I'm going to take off tomorrow to rest and catch up on work. I did take a sick day from working out today though. I hated not working out, but a girl can only do so much! I decided that I'm going to do my Tuesday work out on Saturday and on Sunday do my Saturday 35 minute run. Tomorrow is my progress pic and weigh in day, but after being weighed at the Dr. today, I'm not thinking the news is going to be good about my weigh in. But I'm hoping with all the medicine I'll feel well enough to hit the weight room tomorrow. Here is my food list for today.

Food:
-oatmeal (160), 100% whole wheat toast (100), 1 hard boiled egg (70), 1 cup of chicken noodle soup (120), banana (100), 2 pieces of toast (200), special k cereal (160), ratatouille (250), kiwi (50), oatmeal (160) = 1370

Last day of 3 week segment!

Alright! So I made it through the first three weeks! Tomorrow I start another three weeks of all new work outs. I'm excited, but I'm nervous about the high intensity days because I'm still sick. Hopefully I'll be better by the end of the week! The first three weeks were great! I felt great for the first two weeks. The last week was hard and I was really worn down, but my work outs were still good. It'll be good to switch things up a little. I can tell that I'm doing a lot better and I'm getting in a lot better shape. It really helps to be so hydrated all the time.

Today's Work out:
4 sets of 15 reps
-curls (15 pounds)
-hammer curls (15 pounds)
-dips
-triceps extensions (10 pounds)
-triceps rope press down (40 pounds, 50, 50, 40)
4 sets of 10 reps
-skull crusher followed by quick press (30 pounds)

-10 minute run
Since I wimped out on my 20 minute run and only did 10 minutes, I did some extra work outs after my run:
-5 sets of 1 minute reps of planks (30 seconds straight, 15 seconds right side, 15 seconds left side)
-5 sets of 20 reps of dips
-1 set of 1 minute of leg raise and hold (abs)

Food:
I haven't finished eating for today, but this is what I've eaten so far today!
water: 50 0z, 12 0z of Whey, 8 oz herbal tea
fish oil pill- 1
multivitamin- 2
food: 2 pieces of toast (200) 1 tbs sugar-free blackberry preserves (10), 1 tbs strawberry preserves (35), blueberries and blackberries with splenda (50), oatmeal with splenda and brown-sugar splenda (160), 1 scoop Whey protein powder with 1.5 cups skim milk (265)
=720

Wish me luck on my work out tomorrow! I'm nervous about the high intensity since I'm sick but I really want to do better than my best! I weigh in and add progress pics Wednesday so I need to kill it Tuesday!

-Bee

Gotta Power Through It

I don't want to fall behind, so I'm going to do two posts in one today. Yesterday was my low intensity, 3 mile run. It has been a lot warmer here this week, so it felt nice to get out an run. My legs still hurt when I walk, but they are feeling somewhat better! Here is what I ate yesterday:

Food:
water- 60 oz
fish oil pill-1
multivitamin-2
Food: scrambled eggs on toast (340), special k bar (90), oatmeal (160), 1 cup of chili (260), sugar free, fat free jello (150), 94% fat free popcorn (100), toast with 1 tbs of peanut butter (195), special k cereal (160), different kind of special k cereal (140).
=1595

Yesterday was a big eating day for me. I was really bored and ate way more things than I needed to or should have. Special K cereal is my weakness! I love it, but I need to cut back.

Today is my rest day and good thing too because I woke up this morning feeling like I had strep. I am doing everything that I can to get better before my work outs start up again tomorrow. I'm eating Halls cough drops and drinking a lot of herbal tea and trying to stay hydrated!

It's only 3:30 here so I'm not done eating for the day, but for breakfast I had two eggs scrambled with a tiny bit of ketchup, blueberries and blackberries with splenda, and a piece of plain 100% whole wheat bread. I then had church and am just now waking up from a nap, so that's all that I've eaten today but I'm about to have 1 cup of chili and drink more water.

Just enjoying my rest day and trying to re-cooperate for tomorrow and the next 6 days until my next rest day. Just gotta power through it!

-Bee

1/21/11

Alright! Another great but exhausting day. Working out 6 days a week really runs a person down, but it's so worth it! My knee and thigh were feeling better today, which is good since today's work out was legs and back. I started with wide grip pull down set at 50 pounds. I did two sets of 15 down to the front and two sets of 15 behind my head. Then I moved on to a leg machine that I call the "baby machine" because you have to push your legs out and the other way is pulling them back in. I did four sets of 15 each way alternating between 90 and 100 pounds. Then I did leg press machine 4 sets of 15 alternating again between 90 and 100 pounds. Then I alternated calf raises with 10 pound weights with squats with a 10 pound ball. I do four sets of both. I do 4 sets of 50 calf raises and 4 sets of 30 squats. Then to conclude I do Romanian dead-lifts. 4 sets of 15 once again with a 35 pound bar. Talk about work on your hamstrings! Then I drank my Whey protein and went for a 20 minute jog in the freezing cold! It was exhilarating! Since its Friday I was really tired and didn't feel like doing any of my work outs, but I'm glad I did!

I forgot to add yesterday that while I was working out I got approached by two BYU male cheerleaders asking me if I was trying out this year since I was wearing my varsity cheerleading shirt. I told them that I was so jealous of them and would love to but I had pulled my hamstring last year which is why I hadn't tried out before. They told me about an open gym they have every wednesday for two hours where they work on jumping, tumbling, and stunting for free! I'm so excited!! I miss cheerleading SO much and am so excited to start it up again. And who knows, if I do really well in open gym, I might just try out for the BYU squad in April!

Food:
water-75 oz, 16 oz of Whey
fish oil pill- 1
multivitamin- 2
Food: special k cereal with cut up banana (260), whey protein with skim milk (265), toast with 1 tbs of peanut butter (195), chicken salad with ranch and salsa ( 160), peanuts ( 200), special k cereal (160), orange (100)
=1340 calories

-Bee :)

Progress Pictures

1/20/11

Hey there! So here is a little bit of background. I am doing a four month diet/work out fitness challenge. I started on January 4th, 2011 and I decided to make a blog to keep up with it and to keep everyone else interested up on my progress as well. I started at 122 pounds and at 2 and a half weeks in, I'm down to 116 pounds. This challenge is from my sister, Paige, who is amazingly fit! She wanted me to be too, and so did I. I will not lie, the challenge isn't easy, but it is definitely worth it! I have an account on bodybuilding.com too, so if you're on there, find me! I will be keeping track of work outs and the food that I eat on here. I will also be posting pictures once a week to show my progress. I will also weigh in once a week, on the same day I take my progress pictures. If you have any questions, let me know! This first post isn't very in-depth, but just wait!

Food:
Water: 100 oz
Fish oil pill 1
Multivitamin 2
Food: Scrambled eggs with a tiny bit of ketchup (160), two pieces of 100% whole wheat toast with sugar-free preserves (245), banana (100), power bar (180), oatmeal with brown sugar splenda and splenda (160), two bowls of special k cereal (320), peanuts (200)

Work out:
1 lap warm up and stretch
100 jump ropes
30 squats
1 minute wall sits
sprint (straight of a track)
10 push ups (boy ones of course!)
1 minute of planks (last 30 seconds= side planks, 15 seconds on each side)
= one set
sets done: 8

-Bee