Flex Friday

I was sick all week and didn't do a damn thing.  Mostly I sat on the couch, which is really really hard for me, even when I'm not feeling well.  However, Friday I was finally feeling good and Jeff and I went to the gym together in the evening.  It felt really great to be back at it!  

10 minute treadmill walk

Incline bench press

Pull ups

Overhead dumbbell press

Cable straight arm pull downs

Cable bicep curls

Cable tricep pull downs

Cable rope bicep curls

Cable rope tricep pull downs

Box squats

Fabulous Flex Friday

Back and shoulder day rocked my world! I have gotten so much stronger. I actually lifted (just over) my body weight today.  I did two sets of 135# dead lifts! I also tried two new moves, military press and wide grip upright rows. I loved the military press! That one will definitely be added to my weekly routine!

Dead lifts

Pull ups

Barbell shrugs

Close grip seated cable rows

Machine lat raises

Standing barbell military press 

Wide grip upright rows

Back extensions with 30# kettle bell

Hanging leg lift

20 minutes elliptical

There it is! 135# of total body strength!

And no gym session would be complete without me flexing it up in the locker room afterward!  

Happy flex Friday all!

Time to rest up for a nice morning trail run!  

Flex Friday

First off, you should know that I can barely walk today.  Leg day yesterday was awesome! Yoga this morning was also a killer. I've pretty much spent the rest of my day sitting around, foam rolling and eating! Ouch!  But, you know what I always say?  Pain you enjoy.  

Since the first of the year I've really been focusing on nutrition. I've upped my protein intake, completely cut out sugar and have been limiting prepackaged foods to a very small percentage of my diet. I've also been including lots more healthy fats: avocado, olive oil, eggs, nuts and seeds. I'm really determined to a.) build muscle b.) lose fat, and therefore c.) have totally visible abs!  

My weight loss goal has also shifted.  I was focusing on losing weight with the mindset that less weight would equal less fat.  However, after getting down to, and maintaining 132-133lbs I realize that with a goal of less fat, more muscle I will weigh more, not less.  So, I'm watching the scale less and watching what I put in my mouth more.  I've gotten down to 17.7% body fat (down from 23% in June 2012 & 19% in September 2013) which means less fat, more muscle!  

Now, for the fun part where I act like a self absorbed nerd and post pictures of myself flexing.  Enjoy!

Flex Friday

This week of vacation has been really nice. Not only have I been able to get lots of runs in, but Jeff and I have gone to the local gym twice and I went to yoga this morning with my father in law!

Challenge Day 5

Breakfast:

Brown rice grits

Green tea 

Snack:

Two apple slices with sunbutter

Water with NUUN electrolyte tablet

Lunch:

Roasted chicken breast

Spinach salad with balsamic vinegar & olive oil

Snack:

Strawberry applesauce

Green tea

Dinner:

Thin sliced pork chop with organic jellied cranberry sauce

Large salad: green leaf lettuce, tomato, avocado, carrot, green onion

Sweet potato with olive oil & sea salt

WOD:

Each Tabata done four times.

That's right, it's Flex Friday, Bitches!  BAH HA HA