Day 176

ARMS & AGILITY.

Hopped on a bike for about 5 minutes.

Grab a partner, a gym ball and a bar. Our bar was 45lbs with 5lbs on each side, total of 55lbs. Lay your head and shoulders on the ball, keeping your body straight like a table. Hands should-length apart, skull crushers, set of 20. Immediately move to a narrow press, set of 12. Spot your partner when it is her turn. Repeat for 4 full sets.

Partner runs two suicides while you do curls, same bar, same weight. Switch when done with suicides. Repeat for 3 sets.

Partner runs 3 dumpster sprints. With a floor ladder, do agility exercises until partner returns. Get heavy dumbells (20lbs) and medium dumbells (15lbs). Using the heavy, set of 20 alternating curls. Drop one (unless you can do both) standing skull crushers, set of 12.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until partner returns. With heavy dumbells, alternating hammer curls, set of 20. With medium weights, bent over rows, set of 15. Repeat curls and rows for three sets.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until parnter returns. Grab a bench, bench dips, set of 50, then a single dumpster sprint. Repeat bench dips and sprint for three full sets.

Day 174

Ugh.

Today was the very first day that I have gained since starting Fit MD. I gained 1 pound. I realize that I was on vacation and had a great time, but it sucks to workout so hard, to gain.

Day 173

HIPS, HAMS, & HINEY

Warm up with a large lap.

Lunge walk for about 40 yds. Side squat about 20 yds, then switch directions, facing the same way going another 20 yds.

Run a small lap.

With a bungy, step on it with both feet, cross the handles and pull tight. Do a side squat, never letting your legs touch or the bungy to become loose. Go 40 yds, repeat for two sets.

Run a small lap.

Grab a mat, a step, heavy weights (25lb dumbells) and medium weights (15lb dumbells). Set of 15 straight leg dead lifts. Drop one weight, ten for each leg, straight, single leg dead lifts. With one foot on the step, holding medium weights, squat for 15, then switch legs and do another 15. Repeat for three sets.

With heavy weights, straight leg dead lifts while legs are spread apart, set of 15. Set of 15 squats. 30 seconds of Ice Skaters. Repeat for three sets.

Lay on your side. Bring your leg to your chest, then push back and around, do for 30 seconds. Same leg, leg lifts for 30 seconds. Same leg, circles for 30 seconds...then reverse circles 30 seconds. With the step, lay on the mat, foot straight up in the air, glute push for 15 each leg. Repeat for two sets.

Day 166

AN UPDATE.

I had to see the family again at my grandfather's funeral and I don't think they recognized me. They have never seen me as a brunette and I was either pregnant or just had a baby when two of them had seen me last. Tony saw them watching us while we said our condolences, but both have told people that they never saw me there. Hmm.

I also dealt with the whole situation in a healthy way. I went running, to the gym and to play soccer. It feels good to of unknowingly chosen a healthy way to deal with sad and stressful situations. I would have normally gone to bed and stayed there as long as it was allowed...not this time. For that, I am very proud of myself.

I haven't noticed much weight coming off on the scale, a little, but I have really noticed my body changing and getting tighter and smaller. THAT makes me very happy!!!

Day 165

I went to the doctor today regarding my knee. NOT good news.

Bone spurs, arthritis, possible tear in the meniscus, fluid, and Patellofemoral Pain Syndrome. Physical therapy begins next week and we will go from there...

Day 153

6 WEEK FITNESS ASSESSMENT.

Today wasn't as great as the previous assessment, but it was still GREAT!!! I am MORE then thrilled with what I have been able to accomplish!! During this 6 week period, I am down:

8 pounds
5% body fat
4.75 inches

That brings my grand total to:

32 pounds
10% body fat
17.75 inches

TECHNICALLY, I am down a bit more then 10% body fat because it is 5% of a smaller number!!! WOOHOO!!!

I was unable to run today...have been having a tough time dealing with some family issues and as most of you know, soccer clears my head. I went and played on Monday for a few hours and I am paying for it pretty heavily. But it was worth it.

Bench Press (1RP Max): 105 pounds (Up 10lbs)
Curls (5RP Max): 65 pounds (same)
Squats (5RP Max): 165 pounds (Up 30lbs)
Push Ups (2 Minutes): 50 (Up 7)
Sit Ups (2 Minutes): 62 (Up 8)
Bench Dips (2 Minutes): 53 (Up 8)
Pull Ups (Til you drop): 21 (Up 9)