4/17/11

So I did it!! I ran up a mountain! The Y more specifically. I can't believe I actually did it, but I did. It was probably the hardest work out I've had! I'm glad that the weather was nice (I even got sunburned pretty badly--hello tan :))

work out: low---if you call running up a mountain low...
-walk to base - 35 minute walk
- run up Y - 24 minutes
-walk down Y- 20 minutes
-walk back to apartment- 30 minutes

food: 1200
-oatmeal (150), scrambled eggs (145), pbj on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free jam (300), chicken marinade (80), apple (65), heal of bread with 1 tbs sugar free jam (90), tomato soup (110), 1/2 cup green beans (30), tangerine (30), chicken with salsa (90), 1/2 whey (110)

4/16/11

So today was my last high intensity work out here in Provo until August. I think I might actually miss the indoor track!

work out: HIGH
A:
-sprint, jog, sprint, stairs (for half) sprint, sprint bleachers, jog, sprint down bleachers, sprint, stairs (for second half)
-pull ups: 7,6,7,7,8,9

4x1 minute planks

B:
-250 jump ropes
-push up claps: 10,10,10,10,10,10

4x1 minute planks

total sets: 6

food: 1200
-almond toast (200), hard boiled egg (70), whey (110), apple (65), chicken sandwich with salsa and fat-free ranch on 100% whole wheat toast (280), oatmeal (160), 1/2 cup green beans (20), 1/2 cup corn (70), chicken marinade (80), scrambled eggs (145)

I'm really trying to tighten up my eating for the last few weeks on the challenge and especially before I come home. I've been eating way too much lately so its more than time for me to gain some self control and really watch what I eat and only eat what I need instead of what I want.

4/14 and 4/15

work out: low
- 60 minute run

food: 1650
-oatmeal (150), apple (65), eggs (145), toast (100), chicken (75), salad (25), 1/2 cup corn (60), apple (65), pb&j on 100% whole wheat toast with 1 tbs sugar free jam and 1 tbs reduced fat peanut butter (290), sugar free fat free chocolate pudding (160), cereal (520)---i didn't eat enough during the day time and then i went a little cereal crazy :(

work out: triceps/ biceps
4 sets of 15
-hammer curls (20/15 pounds)
-curls (20 pounds)
-cross body curl (15 pounds)
-overhead ext (20 pounds)
-triceps ext (10 pounds)
-batmans (10 pound medicine ball)
4 sets of 1 minute
-planks (middle and side)
8 sets of 25
-dips

food: 1295 (i went kind of backwards today and had dinner type first and breakfast type last)
-subway (320), subway (320), whey (145), apple (65), oatmeal (150), salad (30), tomato soup with toast (200), apple (65)

4/13/11

work out:
4 sets of 15
-barbell squats (40 pound bar)
-romanian deadlifts (40 pound bar)
-bent over rows (40 pound bar)
-reverse grip rows (40 pound bar)
-jump squats (8 pound ball)
-baby machine (in/out) (100/110 pounds)
4 sets of 50
-calf raises with weight (10 pounds each hand)

-20 minute run @ 10:10 pm

food: 1480
-oatmeal (150), eggs (145), apple (65), toast with 1 tbs almond butter (200), whey (200), chicken sanwich on 100% whole wheat toast with salsa and fat-free ranch (300), chili (260), fried egg (70), teryaki chicken lettuce wraps (90)

4/12/11

Today I had an amazing work out!! I felt really good about it!

work out: plyo (45 minutes)
A:
-paige jacks (15)
-burpees (10)
-wall sit (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squats (15)
-jump rope (200)
-decline push ups (15)
-planks (1 minute)
*sets: 4

-30 minute run
-4x1 minute planks

food: 1510 ---curse you paige! since you made me eat 1500+ for a few days now i'm in the habit of doing it every day!! :(
-cheerios (150), eggs (145), strawberries (30), subway (320), protein bar (180), subway (320), apple (65), cereal (200), fried egg (70), salad with salsa and fat-free ranch (30)

4/11/11

work out: chest/shoulders
4 sets of 15
-bench press (60 pound bar)---added weight today, SO hard!!
-rocky's (20 pound bar)
-shoulder press (10 pounds)
-flyes (5 pounds)
-iron cross (5 pounds)
-decline push ups

-20 minute run

food: 1585
-oatmeal (150), eggs (135), banana (80), strawberries (15), cheerios (150), whey (200), pb&j on 100% whole wheat bread with 1 tbs sugar free jam and 1 tbs almond butter (300), strawberries (20), 1/2 cup corn (60), salad with salsa and fat-free ranch (35), teryaki chicken (90), fried egg (75), cereal (300), strawberries (15)

4/10/11

work out: low
-55 minute run

food: 1540
-oatmeal (150), eggs (145), banana (85), toast with almond butter (200), toast with sugar free jam (100), lemon pepper chicken over lettuce (80), chili (290), fried egg (75), popcorn (25), oatmeal (150), protein bar (180), apple (60)

4/9/11

work out: biceps/triceps
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-overhead ext (15 pounds)
-triceps ext (10 pounds)
-Batman's (10 pound medicine ball)
4 sets of 25
-dips
4 sets of 1 minute
-planks

food: 1405
-oatmeal (150), eggs (145), protein bar (200), chicken sandwich on 100% whole wheat bread with lettuce, salsa, and fat-free ranch (300), broccoli (30), pear (50), toast with 1 tbs almond butter (200), fried egg (75), oatmeal (150), salad with salsa and fat-free ranch (35), apple (70)

4/8

i had to split up my work out yesterday due to time. so i did 30 minute alternating sets of sprints and pull ups and then later between jump rope and push up claps.

work out: high
-warm up: high knees, buttkicks, grapevine
-sprint, lunge, sprint, stairs
-pull ups: 8,7,10,8,10
-cool down: jog 1 lap
-250 jump ropes
-push up claps: 10,10,10,15,15
total sets: 5

-dancing for 3 hours

food: i ate way more than usual today because paige is making me and i was up later than normal so i was really hungry: 1640
-oatmeal (160), eggs (145), banana (90), 1/2 scoop whey with 1/2 cup skim milk (110), toast with 1 tbs almond butter (200), 1/2 whey (110), apple (70), chicken sandwich with lettuce, salsa, fat free ranch on 100% whole wheat toast (300), weight watchers healthy popcorn (20), oatmeal (160), fried egg with some ketchup (75) toast with 1 tbs almond butter (200)

4/7/11

So I've been feeling really exhausted and out of it for a few days and Paige seems to think I'm over training, so she forced me to not only take a rest day yesterday but to also eat 1500 calories! Yikes!

Work out: rest

Food: 1500
-oatmeal (165), eggs (150), banana (100), 1 tbs almond butter on toast (210), subway (650) (lunch and dinner), protein bar (180), strawberries with splenda (45)

4/6

So I am exhausted! I think the semester and all of my work outs are really starting to wear on me!!

work out: back/ legs
4 sets of 15
-barbell squats (35 pound bar)
-romanian dead-lift (35 pound bar)
-bent over rows (35 pounds bar)
-reverse grip rows (35 pound bar)
-jump squats (10 pound medicine ball)
-baby machine (in/out) (100/110 pounds)
-Batman's (abs) (10 pound medicine ball)
4 sets of 50
-calf raises (10 pounds each hand)

-20 minute run


food: 1440--i was so hungry today! :(
-oatmeal (160), eggs (145), banana (90), weight watchers kettle corn (25), toast with 1 tbs almond butter (200), protein bar (180), apple (70), chicken sandwich with salsa and fat free ranch on 100% whole wheat toast (300), salad with salsa and fatfree ranch (35), chicken marinade strips (75), oatmeal (160)

4/5

work out: plyometrics
A:
-paige jacks (15)
-burpees (10)
-wall sits (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squat (15)
-jump rope (200)
-declining push ups (15)
-planks (1 minute)

sets: 5

-100 obliques (L/R)
-100 bicycles (L/R)

-30 minute run

food: 1300
oatmeal (160), 2 eggs with ketchup (145), banana (90), pb&j on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free preserves (300), protein bar (180), toast (80), 1/2 cup green beans and 1/2 cup corn (80), chicken with salsa (80), part baked potato with ketchup (60), kiwi (45), pear (80)

BIRTHDAY

So today is my birthday, meaning i get to have a dessert which was probably not a good idea. i feel realllly sick :( but the brownies were delicious! The next two weeks until i come home i think i'm going back to torture week type menu for my food just to make sure i'm looking my best when i go home.

work out: chest/shoulders
4 sets of 15
-bench press (55)
-rocky's (20)
-shoulder press (10)
-flyes (5)
-iron cross (5)
-push ups on medicine ball (4x10)

-20 minute run

food: 1190 (not including brownies and milk to wash it down with)
oatmeal (160), eggs with a tiny bit of ketchup (145), strawberries (25), banana (90), whey with 1 cup skim milk (200), strawberries (20), subway (320), subway (320)

4/3/11

So I was going to hike the Y today but it snowed about 6 inches overnight! MAJOR bummer! :(.

Work out: Rest

Food: 1330
-oatmeal (160), 2 eggs scrambled with some ketchup (145), toast (205), fried egg (75), apple (70), pb&j on 100% whole wheat toast with 1 tbs reduced fat peanut butter and 1 tbs sugar-free jam (300), chicken with salsa (100), baked potato with ketchup (130), apple (70), fried egg with ketchup (70)

4/2

So Saturday was my cheat/birthday meal! I chose Ihop as my last cheat meal and if there were waffle houses here, I would have gone there!

Work out: low
-50 minute run

food: cheat meal
-oatmeal (160), eggs (145), fried egg with a little bit of ketchup (75), toast (110), apple (65), ihop (stuffed french toast with scrambled eggs, 6 pieces of bacon, chocolate chip waffle, blueberry pancakes)

4/1

Today was the first day back in the weight room and boy am I glad to be back!

work out: biceps/triceps
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-over head ext (15 pounds)
-triceps ext. (10 pounds)
4 sets of 25
-dips
ABS:
-4x1 minute planks
-100 oblique's (l&r)
-100 bicycles
-4x15 batman's with 6 pound medicine ball

-20 minute A.M. run

food: 1225
eggs (145), multi-grain cheerios (155), oatmeal (160), chicken sandwich on 100% whole wheat toast with salsa and fat-free ranch (275), apple (65), cheerios (270), fried egg (75), chicken marinade (80)

Before/After side by side

Just thought I'd do this random blurb to show my before and three-month after picture side by side!