Chest & Triceps

Another killer chest and triceps day with the best guy ever!  And, guess who can now lift 85# on the bench press and 95# on the decline bench press?  If you guessed RENEE, you are the winner!  As I got off the decline bench after my second set of 95#, there was an older woman who had been standing nearby who gave me a huge smile, and a thumbs up.  Thanks for the positive energy, ma'am!

15 minutes stair machine

Bench press

Decline bench press

Incline dumbbell press

Tricep cable pull downs (not sure what to call them, but the bar used both arms at once)

One arm tricep cable pull downs

Ticep cable rope pull downs

Boom!  Jeff lifts heavy!

Why, yes I am getting chest definition, thanks for asking!

Working on those triceps!

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!

Daily Mile & Lift

Today I conquered the world!  Muah ha ha ha ha!  Well, maybe not.  But I sure as hell felt like it!  I had leg curl, glute machine, barbell squat and v squat PRs!  I did my first hundred pound squats- two whole sets! I can envision myself crossing the finish line of my first 100k feeling strong! 

10 minutes elliptical

leg extensions

leg curl (95#)

glute machine (110#)

barbell sumo squat (100#)

v squat (124#)

leg press

donkey calf raise

hanging leg raise

2.5 treadmill miles

25:39

10:15 pace

Leg extensions to start the day.

There she is.  100 pounds.  Isn't she pretty?