getting lean and defined

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kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#91 Postby kathymtns » Thu Dec 10, 2015 3:43 pm

Today I did the Body combat class. It really kicked my butt. It was a good class.

Food:
B: 1 c. cooked oatmeal with pumpkin and 2 tbsp. hemp seeds
S: protein shake, banana
L: brown rice tortilla with homemade hummus, a few ruffles chips( those need to go), homemade kale chips
S:green smoothie
D: egg roll in a bowl( 1/2 c. brown rice with cooked coleslaw mix and tofu with spices)
S: 1/2 c. cooked oatmeal with chocolate protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#92 Postby kathymtns » Fri Dec 11, 2015 12:55 pm

I'm kind of depressed today, I just wish I could lose this body fat. I have been wondering if certain foods are causing me inflammation and I should stay away from them for a while. It didn't help that I had insomnia last night. I really thought I would be farther along in my weight loss than what I am now. It is really frustrating.

On the plus side, my sister and I went to gym together this morning and finished off our last set of burpees for week ( 300 total). We are now done with the 6 week burpee challenge. That makes 1800 burpees. I never thought I would be so happy to see the end of this challenge. I am glad I can say that I did it though.

Workout:
1. bench press- 4x15,12,10,8 ( 10,10,15,20 lbs. on each side)
2. reverse db chest press 4x15,12,10,8 ( 15,15,20,25 lbs.)
3. cable chest flies- 4x15,12,10,8 ( 30,30,35,40 lbs.)
4. wide grip dips on assisted machine- 3x20 ( 80 lb.s)
5. single arm db bicep curl- 4x10,8,6,6 ( 15,20,25,25 lbs.)
6. single arm cabel bicep curl- 4x15,12,10,8 ( 30,30,40,40 lbs.)

finshed off 60 variation burpees, then did 60 regular burpees to wait while my sister finished her 120 she had left

food:
B: banana
S: green smoothie
L: 1/2 c. brown rice with tofu/cabbage mixture
S: green smoothie
D: homemade pizza, salad
S: homemade pumpkin protein donuts, hot vegan cocoa( we are decorating our tree tonight)

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#93 Postby kathymtns » Mon Dec 14, 2015 4:54 pm

Well, I didn't do that great with my eating this weekend. My birthday was on Saturday, so on Friday night I decided to make baked pumpkin protein donuts as we decorated the tree. They are good for you, and only 150 calories, per donut, but very addicting. I ended up eating them all weekend. But I am back on track today. I know better than to eat junky, it makes me feel like junk.

We got a lot of snow last night, our first big snowfall and it is still snowing and supposed to continue to snow until tomorrow night. It always makes me feel like curling up with a good book to read. I did go to the gym today though and suprising I had 3 of my kids go with me. It was fun to all workout together. I had to show them how to do a lot of stuff and made them keep the reps lower and the weight lower. I still think they will be sore tomorrow. My older boys went out shoveling peoples driveways( they did 4 this morning) along with my husband, so they got a great workout.

Workout: ( last week on this workout): back, glutes/abs- this workout took longer with 4 people
1. pullups- 3xAMRAP- ( I did on assisted machine- I did 30 lbs. for 4 reps)
2. v-bar pulldowns- 4x12,10,8,6 ( 80,90,100.110 lbs.)
3. bent over rows- 4x12,10,8,6 ( 40,60,60,60 lbs.)
4. straight arm pulldowns- 4x15 ( 70-90 lb.s)
5. sumo squats with rope cable- 4x25,25,20,20 ( 80-90 lb.s)
6. glute kickbacks on machine- 3x40,3020 ( 55,55,70 lbs.)
7. crunches - 4x25
8. cable side crunches- 3x25 each side( 50-60 lbs.)

Finished off with 15 min. on treadmill, did some hills and hill walking lunges.( glad to be done with burpees)

Food:
B: 1 c. cooked oatmeal with pumpkin, 2 tbsp. hemp seed, stevia
S: green smoothie, 1 rice cake with hummus
S: green smoothie, rice cake
D:homemade fetticine alfredo, salad with 1/2 c. roasted chickpeas
S: 1/2 c. cooked oatmeal with chocolate protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#94 Postby kathymtns » Tue Dec 15, 2015 4:35 pm

I felt pretty good about my eating. I think I need to change something up in the morning and maybe add more protein or something. Latley half an hour after I eat my oatmeal I am starving again. So today I ate a banana before I went to workout, after my oatmeal.

Workout: shoulder/tricep my youngest son came with again today along with one of my other sons.
1. one arm db shoulder press- 4x15,12,10,8 ( 15,15,20,25)
2. lateral shoulder raise- 4x15,12,10,8 ( 10,15,15,20 )
3. delt cable- 4x15,12,10,8 ( 20,25,30,30)
4. db skull crushers- 4x15,12,10,8 ( 10,15,20,25)
5. one arm diagnol tricpe extension- 4x15,12,10,8 ( 10,15,20,20)
6. single arm rope tricep extension-4x15,12,10,8 ( 20,20,20,30)- this was a harder cable

finshed off with stair stepper- 3 min. steady, 2 min. hard and faster- total 30 min.

Food:
B: 1 c. cooked oatmeal with pumpkin and 2 tbsp. hemp seed
S: banana
L: protein shake, leftover fettcine alfredo
S: green smoothie
D: qunioa falfaels, brown rice, salad or green beans
S: 1/2 c. cooked oatmeal with chocolate protein powder

HIT Rob
Gorilla
Posts: 886
Joined: Wed May 22, 2013 5:03 pm

Re: getting lean and defined

#95 Postby HIT Rob » Tue Dec 15, 2015 5:23 pm

Something to try with the one arm rope extension...

Grab hold of the rope and take a 3 or 4 steps back away from the machine, then with the free hand, assist the working arm to draw the resistance into the fully contracted locked elbow position. Statically hold the resistance in that position until failure (use a resistance that only allows for an 8-12 second contraction). Take a 10 second rest pause and go again. You be pleasantly surprised at the effect it produces. The former Mr Northern Ireland and current Mr World showed me this one:)

Best
Rob

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#96 Postby kathymtns » Wed Dec 16, 2015 7:09 pm

Thanks for the great tip. I am going to try that next week. That sounds awesome!
It has been another crazy day and not very good with my eating.
I am excited, I got Ella Mager's new book "Six Weeks to Sexy abs " in the mail today. The recipes and the food look amazing. I am going to try a few recipes this week and then maybe start on the plan next week.

Workout: leg
1. squat on smith machine- 4x20,15,12,10 ( 10,20,25,30 lbs.)
2. stationary lunge on smith machine-4x15,12,10,8 ( 15,25,35,45)
3. straight leg deadlift with ez bar-4x15,12,10,10 ( 50,50,60,60))
4. calf raises on leg press machine-4x20,20,15,15 ( 160.160.165,165)
5. seated hamstring curl-4x15,12,10,8 (100,105,110,115)
6. step ups 4x15
7. crunches-4x25
8. cable side crunches-3x25 each side(50 lbs.)
9. leg raises-3x25

Food:
B: 1 c. cooked oatmeal with chocolate protein powder
S: 1 c. brown rice crisp cereal with a little almond milk( I had stuff to do and didn't get to workout early enough, so I was starving before my workout , so I ate this)
L: 2 slices of gluten free bread with hummus, 1/2 slice of gluten free bread with peanut butter( I know horrible, I didn't have anything ready to eat)
S: green smoothie
D: don't know yet
S: protein shake, maybe an apple

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#97 Postby kathymtns » Thu Dec 17, 2015 3:11 pm

I really love my new book,by Ella Magers. It is so good. I tried one of the smoothies for breaksfast. It was a smoothie with cucumber and pear in it along with other stuff. I didn't think it would be good or filling enough. I was not hungry until lunch today and it was so so yummy.

I did Body combat for my workout this morning. I took my 12 yr. old today and he did it with me.

Food:
B: super food smoothie
S: protein shake
L: romaine salad with 1/2 c. chickpeas and homemade dressing, 1/2 c. quinoa
S: pink lady apple
D: homemade lentil sloppy joes, green beans
S: pumpkin chia pudding( from Plant Powered Families)

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: getting lean and defined

#98 Postby esqinchi » Thu Dec 17, 2015 8:20 pm

Check us out dominating this board! :boxer:

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#99 Postby kathymtns » Tue Dec 22, 2015 11:58 am

I didn't get a chance to post yesterday. I was running around shopping most of the day. This time of year is always hard for me. I find I start craving foods that I don't normally crave and I want to eat more.

Friday I went out to eat with my sister and I ate a whole bowl of gluten and dairy free pesto, plus half of a smoothie and half of a black bean appetizer. I was starving for some reason. I know it was healthy, but not eating that much. We have a great place around here that serves amazing gluten and vegan foods. It is my favorite restaraunt to go to.

I am trying to eat healthy still and I know that not eating enough protein on Friday and Saturday really made me tired and not with it. I realize my body feels better with more protein.

Yesterday I did a workout that was all circuits
Yesterdays workout- it kicked my butt
Circuit 1: 4x
1. single arm shoulder press- 20 lbs.( 10 reps)
2. front plate raises-10 reps- 25 lb. plate
3. stab. ball tucks- 20 reps
4. spiderman pushups- 10 reps
5. jump rope- 60 sec.

circuit 2: 4x
1. curstey lunges- 10 reps each side with 15 lbs. dumbell
2. bulgarian squat- 10 reps each side- 15 lbs.db
3. plank rows- 10 reps
4. single arm lateral raises- 10 reps-15 lbs.
5. jump rope - 60 sec.

circuit 3: 3x
1. trx jump squats- 15
2. single arm row to oh press- 8 reps-20 lbs.
3. squats- 15 reps
4. mtn. climbers- 10 on each side

finished off with 15 min. steady state cardio on stationary bike

That workout was tough.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#100 Postby kathymtns » Tue Dec 22, 2015 3:08 pm

I thought I would post my workout and food for today

workout

set 1: 3 sets
1. bicep curl with ez bar-21's ( 30-40 lbs.)
2. oh tricep extension on cable- 10 reps( 60 lbs.)
3. body weight squats-20 reps

Set 2: 3 sets
1. cable bicep curl-10-20 sec. hold( 70-90 lbs.)
2. single arm rope tricep extension- 10-20 sec. hold( 60 lbs.)
3. single leg deadlifts-15 reps on each leg( 25 lbs.)

set 3: 3 sets
1. preacher curl machine- 10 reps ( 35-45 lbs.)
2. tricep pushdown machine- 10 reps( 55-60 lbs.)
3. walking lunges- 20 reps

finished off with 10 min. of 30 sec. fast, 30 sec. slower on ellitpical and then 25 min. steady state

Food:
B; chocolate/coconut smoothie
L: salad with 1/2 c. black beans, 1/2 avacado, salsa and a few olives
S: maybe green smoothie
D: zuchinni thai pasta
S: oatmeal with chocolate protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#101 Postby kathymtns » Mon Dec 28, 2015 2:39 pm

I am back and ready to get back on track. I ate too much sugar( mostly dates and pure maple syrup), but my body does not do well with any type of sugar. So I am ready to start eating healthy again. On the plus side is I did way better with my eating than I did last year around Christmas.

I like the new book that I bought, but I am having a hard time wanting a smoothie for breakfast. I just feel better with my oatmeal, plus I think some of them have too much fruit and use dates, which really bother my body. I feel so much better and have more energy when I am eating more protein. But I do like a lot of her lunch and dinner recipes. I can't wait to try a few more this week.

I am doing circuits for a few weeks, so that I can shock my body a little.

Workout:
cirucit A: 4 sets
1. one arm db shoulder press- 8 reps ( 25 lbs.)
2. plate front raises- 10 reps( 10 lbs.)
3. stab. ball tucks-20 reps
4. spiderman pushups-10 reps
5. jump rope- 100 reps

Circuit B: 4 sets
1. curtsey lunge-10 reps each(15 lbs.)
2. bulgarian split squat-15 reps each
3. plank row-10 reps
4. single arm lateral raise-10 each side(15 lbs.)
5. jump rope-100 reps

circuit C: 4 sets
1. trx jump squat-15 reps
2. one arm upright row to oh press- 10 reps(15 lbs.)
3. squats-15 reps
4. mtn. climbers-15 each side

finshed off with 15 min. steady state cardio on elliptical. This was a killer workout

Food:
B: 1 c. cooked oatmeal with 1 scoop vanilla protein powder and 1 c. raspberries
L: 1/2 c. cooked tofu, bowl of veggie noodle soup
S: green smoothie
D: zuchinni/cabbage with asian sauce and 1/2c. edamme
S: 1/2 c. cooked oatmeal with chocolate protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#102 Postby kathymtns » Tue Dec 29, 2015 2:53 pm

I had a great workout today. I just did 10 min. of 30 sec. hard and 30 easier on the stair stepper and then 30 min. of steady state cardio on the ellitpical.

Then I came home and did some kickboxing on our new punching bag. I love it. I did 20 min. on it and it kicked my butt. I love having the punching bag. It was a family gift for Christmas.

Food was not perfect yesterday. I was on the run last night and didn't eat like I should have. I ended up having leftover tofu and a few bites of soup and then took a rice cake with almond butter with me. For snack I had oatmeal with protein powder and then I had 2 slices of gluten free bread with peanut butter.

Today I am going to get groceries, so it should be better.

B: 1 c. cooked oatmeal with hemp seeds, pumpkin, stevia
L: leftover tofu, mixed with some leftover hashbrowns
S: green smoothie
D: black bean burgers and tahini roasted cauliflower
S: oatmeal with chocolate protein powder

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: getting lean and defined

#103 Postby esqinchi » Tue Dec 29, 2015 8:00 pm

Punching bag is an awesome gift! Get ready for some sore shoulders and traps!

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#104 Postby kathymtns » Wed Dec 30, 2015 4:22 pm

Yes, I love having the punching bag. It is awesome!

I made this amazing roasted cauliflower last night. It came from the Six Weeks to Sexy Abs book. My kids loved it as well. We all had seconds. I felt good about my eating yesterday. I am starting today with the 6 weeks.

Todays workout: circuits

Circuit A: 4 sets
1. db bench press- 15-20 reps( 20,25,30,30)
2. stab. ball tuck to pushup-10 reps
3. stab. ball ab crunches-15 reps.
4. burpee-10 reps

Circuit B: 4 sets
1. incline db bench press- 15 reps( 15,20,25,25)
2. single leg v-ups-20 reps each
3. kb swings-15 reps
4. mtn. climbers- 30 reps each side

Circuit C:
1. military shoulder press- 12 reps( 40 lb. bar)
2. bench tricep dips- 12 reps.
3. db front raises- 12 reps( 10 lbs.)
4. cable woodchop- 15 reps each side( 40-50 lbs.)

Finished off with 4 sets of 60 sec. sprints on the bike and then 25 min. steady state cardio on the bike

Food for Today:
B: pear green smoothie
L: 2 homemade black bean burgers on lettuce, leftover roasted cauliflower
S: green smoothie or protein shake and an apple or cuties
D: cauliflower soup and cooked lima beans
S: oatmeal with protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#105 Postby kathymtns » Thu Dec 31, 2015 3:39 pm

I don't know what my problem is. I think I may need to get my thyroid rechecked. I have been so so tired latley. I slept 9 hrs. the past few days and even when I wake up, I am still tired. I am tired pretty much all day. I am not normally this tired, which makes me think that my thyroid must be off.

I did have a good workout today though. I wanted to go to Body combat class, but slept past that. I like to workout at the gym, it is my get away, but I still wanted to do some kickboxing. So I put on my headphone to Bon Jovi and went to punching and kicking on my punching bag. It was a great workout. I did 45 min. It was awesome!

I am loving the food from Six Weeks to Sexy Abs. It is so good.I didn't get a chance to make that soup last night, so I just had a leftover black bean burger for dinner.

Food for today:
B: 1 c. cooked oatmeal with pumpkin, hemp seed, stevia
L: cauliflower soup, 1/2 c. edamme
S: green smoothie
D: mexican bowl( refried beans, rice, green beans, cheezy sauce, salsa , gucamole)- I am having people over and we are having nachos and tacos.
S: I don't know for sure- no sugar that is for sure- everyone else is having sundaes

have a great New Years!


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