12/19/2014 - Day 3 - Legs & Calves

I went back through this blog and was really proud of where I was this time last year. I was in shape, working toward health and pushing forward with great drive. I lost that, somehow. I'm not proud or happy about that. But when I saw this I realized I was in the same place when I started the last time:

This absolutely is recoverable. I can get back in shape. I can lose weight. I can reclaim that body, that feeling of power and pride. This has pushed me, I want, no I need, to succeed and keep this up. I may be married, I may be jobless and I may be a mere student, but I am ready to take responsibility for my body, my health and my life. 

Here goes day three.

Workout, Day 3

Modified Leg Press - Weighted Squat

  Sets: 3

  Reps: 12

  Weight: 20lb

  Rest: 1:00 min

Leg Extension

  Sets: 3

  Reps: 12

  Weight: 25lb

  Rest: 1:00 min

Wide Stance Weighted Squat

  Sets: 3

  Reps: 12

  Weight: 20lb

  Rest: 1:00 min

Seated Leg Curl

  Sets: 3

  Reps: 12

  Weight: 40lb

  Rest: 1:00 min

Standing Calf Raises

  Sets: 3

  Reps: 12

  Weight: 

  Rest: 1:00 min

Seated Calf Raises

  Sets: 3

  Reps: 12

  Weight: 20lb

  Rest: 1:00 min

Cardio

  Treadmill

  Distance: 1.01mi

  Duration: 12:25

12/17/2014 - Day 1 - Back on the wagon

Oh god. I disappeared. For over a year. AND SO MUCH HAS HAPPENED. I didn't post here about my engagement and the subsequent wedding. Nor the honeymoon or the reunion with one of my best friends. I haven't shared the fact that I moved, switch jobs, quit my job and am now three weeks away from being back in school. I'm not going to dwell on any of that, though. I wrote about it elsewhere and I want this place to be about health and wellness.

And I'm not well or healthy right now.

Weigh in: 160.0#

What?! I mean WHAT?! So today is the day. I'm committing to getting back on track. Here we go!

http://bodyspace.bodybuilding.com/workouts/workout-templates-details/bodyspace/544f15bd0cf21f47d7381f66

Push ups - Wide hand

     Sets: 3

     Reps: 10

     Weight: Body weight

     Rest: 1 min

Dumbbell bench press

     Sets: 3

     Reps: 12

     Weight: 30lb

     Rest: 1 min 

Flat bench cable flyes

     Sets: 3

     Reps: 12

     Weight: 40lb

     Rest: 1 min

Push ups - Closed hand

     Sets: 3

     Reps: 10

     Weight: Body weight

     Rest: 1 min

Standing dumbbell tricep extension

     Sets: 3

     Reps: 12

     Weight: 15lb

     Rest: 1:45 min

Tricep pushdown

     Set: 3

     Reps: 12

     Weight: 30lb

     Rest: 1 min

Cardio

     Elliptical 

     Distance: 1.01

     Duration:

     Calorie burn: 

8/2/2013 -- Progress Friday, end week 3 -- Shoulders & Abs

Okay, for those of you just joining us I've decided to make Fridays my progress photo day. I am somewhat disappointed with myself in that I did not get a snapshot of the end of week 1, but I have one from my starting point, end week two and from this week (end week three). Going forward I would also like to start adding progress photos for my legs too (because they're getting a helluva work out too!).

So, without further adieu (and just as a reminder here are the first two photos), I give you:

Start
End Week 2

aaaaaaaand end week 3:

It almost freaks me out that the muscle build is going this quickly, but it just goes to show that two or three weeks is not too short a time and results (in the grand scheme of things) are almost "immediate". I mean, I could have kept sleeping in until 7am each morning, waking up with just enough time to roll out of bed and get ready for work and rush through my morning or I could do this ^^^. I'm glad Jason and I have made this change and I am super sure we will keep it up!

Friday weights:

3 set/10 rep Seated dumbbell press @ 20 lbs

3 set/10 rep Rear-delt cable flyes @ 4 lbs

3 set/10 rep Dumbbell front raise @ 10 lbs

3 set/10 rep Seated Arnold press @ 20 lbs

3 set/10 rep Dumbbell lateral raise @ 10 lbs

3 set/10 rep Seated bent-over rear delt raise @ 10 lbs

3 set/10 rep Crunches @ body weight

3 set/10 rep Roman chair leg raise @ body weight

3 set/10 rep Oblique crunches - on the floor @ body weight

8/1/2013 -- It's August! -- Legs & Cardio

I kicked my own butt this morning, no joke. I got up earlier than normal, powered through my weight sets (skipping one of the exercises because I don't have the room/ability to do it at my gym) and then jumped on the elliptical machine for an additional twenty minutes. AND THEN I got home, cooked and packed us lunch (just wait until you see what it is), had a shower and came to work.

Fitbit says I hit 5,000 steps before I even sat down at my desk at 9:00am. That is how I want to start every day because I feel like a million bucks.

Looking forward to our last day of weights for the week tomorrow and carrying this momentum through to the weekend. Happy Thursday!

Thursday weights:

3 set/10 rep Leg extensions @ 40 lbs
3 set/10 rep Wide stance barbell squat @ 20 lbs + bar
3 set/10 rep Single-leg barbell deadlift @ 10 lbs
3 set/10 rep Lying leg curls @ 50 lbs
3 set/10 rep Seated calf raise @ 25 lbs
3 set/10 rep Standing calf raises @ 50 lbs + bar
Skipped: Walking barbell lunch

Cardio:

20 minutes on the elliptical

Total burn: 277

And I was a hot, sweaty mess. :)

7/31/2013 -- The end of July and some Chest & Triceps work

We weren't able to make it through all of the exercises on our list this morning. We ended up skipping the "Cable One Arm Triceps Extensions" which I'm okay with. My arms were about to fall off by the time we had finished the other eight 3 set/10 rep exercises.

I'm getting stronger (though I'm not losing any weight). I am starting to see definition in my arms that hasn't been there since I was a senior in high school (which was nine years ago, now!). I am getting used to the 5:30 mornings and am loving the energy I've got going through the day. This is definitely a lifestyle I'm glad I've adopted.

Wednesday weights:

3 set/10 rep Wide Push Ups @ body weight
3 set/10 rep Include Dumbbell Press @ 20 lbs
3 set/10 rep Flat Bench Flyes @ 20 lbs
3 set/10 rep Decline Flyes @ 20 lbs
3 set/10 rep Bench Dips @ body weight
3 set/10 rep Lying EZ-Bar Triceps Extension @ 25 lbs (bar)
3 set/10 rep Dumbbell Triceps Kickback @ 20 lbs
3 set/10 rep Overhead Two Handed Triceps Extension @ 10 lbs

7/30/2013 -- Back & Biceps

Today went a lot better than yesterday for sure. The work out below took about 45 minutes, including the time I need to move equipment around and set up. It was relatively quick, but let me tell you: my biceps were on fire by the time I was done. I mean, holy hell! I can definitely feel the changes (and just wait until you see this week's bicep progress photo on Friday) and am looking forward to moving into Phase 2 of the program the week after next, in which we start adding cardio in regularly.

Either way, we're off to a good start and today is already rockin'!

Tuesday Weights:

3 set/10 rep Hammer Strength Lat Pull @ 27 lbs
3 set/10 rep Wide-Grip Lat Pulldown @ 40 lbs
3 set/10 rep Seated Narrow Grip Cable Rows @ 5 lbs
3 set/10 rep T-Bar Row @ bar + 25 lbs
3 set/10 rep Back Extensions @ body weight
3 set/10 rep Barbell Curl @ bar + 20 lbs
3 set/10 rep Incline Dumbbell Curl @ 5 lbs
3 set/10 rep Alternate Hammer Curl @ 10 lbs

7/29/2013 -- Legs

I was writing the title of this entry and it says simply, "Legs". As if it were a simple morning. Not. I had absolutely zero desire to get out of bed. Jason's alarm went off at 5:15. Mine went off at 5:45. I still couldn't seem to find the energy to make it happen. Well, almost couldn't, because somehow, from the pit of my being I drew on some elusive energy reserve and made it happen.

Ugh. My face was all red, my hair was flying away, my eyes were sagging with sleepiness. Yet somehow I powered through.

Monday Weights: 

Standing calf raises @ 50 lbs

Seated calf raises @ 25 lbs

Leg extension @ 40 lbs

Leg press @ 50 lbs

Wide stance barbell squat @ 50 lbs

Lying leg curls @ 40 lbs

Cardio:

10 minutes on elliptical @ avg. 7.5 mph

Unlike most days I was feeling tired afterward. I don't feel energized and I kind of wish I had just stayed in bed. It could be because I'm on my lady time, I dunno, but this was probably the least enjoyable or motivating. I'm looking forward to tomorrow and hoping that it will be a little better, so we'll see. Tomorrow is another day and I'm good with that.

7/26/2013 -- Shoulder & Abs

Friday weights:

• 3 set/12 rep Seated Dumbbell Press @ 20 lbs
• 3 set/12 rep Standing Dumbbell Straight-Arm Front Delt Raise To A "T" @ 15 lbs
• 3 set/12 rep Lateral Raise, Dumbbell, Side @ 5 lbs
• 3 set/12 rep Seated Bent-Over Rear Delt Raise @ 10 lbs
• 3 set/12 rep Exercise Ball Crunch @ body weight
• 3 set/12 rep Air Bike @ body weight

Cardio:

16:11 minutes @ 4.5 mph

Total burn: 202 calories

I had a hard time this morning. I had a hard time getting out of bed. I had a hard time lifting my weights. I had a hard time eating breakfast (which I poured all down my front when I went to put my backpack in the car). I started today off with a lot of "hard times", but then I looked in the mirror, flexed my (flabby) arm and lo and behold:

I HAVE LITTLE BABY MUSCLES GROWING! After only two weeks (if you remember back to my post earlier this week and the photo I took you will as amazed at this discovery as I am)! I also got on the scale and even with my lady time coming I'm keeping my weight under control (and under 130 lbs). Even with everything going wrong I felt really right.

We are taking the day off from the gym tomorrow and instead doing our very first yoga class (at Jai Dee Yoga). I've heard so many wonderful things about the practice and if anyone in the world needs some time to cool down and let go of some stress then I'm definitely on that list. I've been given a lot of tips and tricks to make it as enjoyable and whatnot as possible, but when it all comes down to it I'm just excited to try it.

Also on the weekend's plans is a raw "cooking" class at Whole Foods. I've been looking forward to going to one of these for ages. I love making raw foods but I don't know much about it other than throwing salad ingredients in a bowl (and honestly, I usually cook at least some of the toppings). This should be quite the learning experience and a weekend full of firsts. Huzzah!

7/25/2013 -- Legs & Calves

Thursday weights:

3 set/12 rep Leg Press @ 50 lbs
3 set/12 rep Leg Extension @ 40 lbs
3 set/12 rep Wide Stance Barbell Squat @ 50 lbs
3 set/12 rep Standing Calf Raises @ 50 lbs
3 set/12 rep sitting Calf Raises @ 25 lbs
3 set/12 rep Seated Leg Curl @ 70 lbs

Okay, I'm just going to come out and say it: The squats kicked my ass. It floors me because I used to be able to squat over 150 pounds. I used to be able to load up the leg press like it was nothing. Now I'm hardly able to push around fifty pounds on any of them. I guess that's kind of what I get for taking a decade long hiatus, but man. It sucks.

Even so, we were out the door by 5:55am and I got through all six of the exercises on today's work out so at the very least I know I'm on the right path. Even if I'm sore all over and just want to go back to bed.

I'm not entirely sure where that big bruise on my thigh came from, but I am pretty clumsy. I didn't even notice it until I was taking this photo, haha. Klutzy Nicole is in the house!

7/24/2013 -- Back & Biceps

I worked out alone today, which, to be honest, was kind of nice. There was only one or two other people in the gym, I wasn't terribly worried about moving between machines. I got to go at my own pace, listen to my music and focus on each and every lift. I went through seven exercises and raised the weights, doing at least a little more on each than last week.

Wednesday weights:

3 set/12 rep Wide-Grip Lat Pulldown @ 40 lbs
3 set/12 rep Dumbbell Row, One-Arm, Bent-Over @ 15 lbs
3 set/12 rep Seated Cable Row @ 4 lbs
3 set/12 rep Underhand Cable Pulldowns @ 40 lbs
3 set/12 rep Dumbbell Alternate Bicep Curl @ 15 lbs
3 set/12 rep One Arm Dumbbell Preacher Curl @ 15 lbs
3 set/12 rep Standing Biceps Cable Curl @ 4 lbs

Cardio:

Walk @ 3.5 mph for 10 minutes
Jog @ 5.2 mph for 2 minutes

I was having a good conversation with a friend of mine yesterday who mentioned the "Fat Acceptance" movement. Another friend brought out the phenomenon of fat people wanting to stay fat because it's scary to lose that weight. It brought me back to the days I remember losing weight and thinking about what it meant for me in the long run.

I was scared. I wanted people to just accept me as I was. I didn't want to face the days, weeks, months and potentially even years that would be required of me to lose the weight. And then what about the maintenance "phase" that everyone talked about? I had come to rely on my fat, funny personality to win me friends-- what would happen if that wasn't me anymore? Would my friends still like me? Or would I be abandoned? Left alone?

I was taking huge amounts of pain killers to be able to move around at all. I was eating too much as a comfort eating. My doctor told me I was a "compulsive over eater" with "binge" tendencies. My psychologist told me the same thing, but mixed it with "borderline personality disorder". Everyone fed me pills and told me to just be me and that's all anyone could expect.

I wish someone had told me not to accept that shit. I wish someone has said, "God dammit, Nicole. You're enormous. You're sick, physically and emotionally. You're not okay the way you are and you're going to die if you keep this up." I wish my doctors had not fed me pharmaceuticals to shut me up and get me out the door while pocketing a couple of extra dollars.

It's been four years since I finished losing over 100 pounds. It's been four years since I took my last pain pill to be able to get up and walk. It's been four years and there are still some residual mental issues accompanying my weight and self image, but each day is a new chance to be a little better, be more fit and do a little more of what's right for me. 

I encourage each man and woman to evaluate their lives on a daily basis. You can always do something today that's a little better than what you did yesterday. I challenge myself each morning to be a slightly better person, a slightly healthier person and slightly more compassionate person that I was the day before. Those "slightly"s add up more quickly than you'd imagine. And trust me, you'll be happier and more in love with that person you're becoming than you ever imagined.

7/23/2013 -- Chest & Triceps

I started this morning at a "it's still dark outside" 5:45am. I still cannot believe that we have been able to do so, but I dragged myself out of my bed (reluctantly) and got ready to go. Today was a simple arms day and the whole thing (with the 1 minute breaks in between sets) lasts about 45 minutes, assuming all of the machines/weights are readily available.

I feel kind of weird taking photos of myself in the mirrors, but I also I don't care. I pay to use the equipment, I come in and do my work out and if I want to take a damn photo then I will! I do find that I am the only girl in the weights area of our Rec Center, though. Most of the women that come in go for the cardio (treadmill, row machine and/or elliptical). Oh well, I want to be healthy and good fitness requires some strength training so there we go.

Tuesday weights:

3 set/12 rep Wide Push Ups @ body weight
3 set/12 rep Dumbbell Bench Press @ 20 lbs
3 set/12 rep Flat Bench Cable Flyes @ 6 lbs
1 set/12 rep Narrow Push Ups @ body weight
3 set/12 rep Standing Dumbbell Tricep Extension @ 10 lbs
3 set/12 rep Tricep Pushdown @ 5 lbs

And after all of it I looked something like this (while listening to Breaking Benjamin):

Tuesday eats:

Breakfast -- 7:30am -- Breakfast smoothie with vegan protein powder, pear, spinach, strawberries, flaxmilk and banana.

Morning snack -- 10:30am -- 1 large banana

Lunch -- 12:30pm -- Buffalo penne pasta (Frank's Buffalo Wing Sauce, hemp milk, dairy free butter and Teese vegan cheddar cheese sauce) with spinach, grape tomatoes and a half 365 Everyday Value Breaded Chickenless Patty.

Afternoon snacks -- 3pm and 5pm -- 1 navel orange and 18g natural almonds

Dinner -- 7:30pm -- Black bean taco Tuesday with homemade pico and guacamole!

[photo will be posted tonight]