So as I was getting set to get my sweat on last night, I ran out of gas...literally just hit a wall of no return. So for the first time in 2 yrs I actually went to bed before midnight.
So first thing this morning...well third thing actually as I dropped the girls of at school as the first and second things. :P I fired up the Core Synergitics and went to work. This one still hurts the most for me...it's just brutal, and some of you know that I've got a bad back, and this morning it wasn't being nice to me, but I wasn't in pain, so for the most part I just worked through it. Felt great after though, and the back has been super tight all day long which is forcing me to take a pause on my normal Friday night workout - I know when I can push it and when I shouldn't and believe me I don't want to end up laid up for 3 days. It's not fun...I cry...alot.
So no weights tonight - but I'll be all over it tomorrow, we may push the days over 1 and do a double workout on Monday...maybe. We'll see.
So this morning
Pre - workout - good breakfast and a protein shake as my pre-workout (still on the MNS 3)
Post - workout - OmegaPlex x 2
Friday, October 8, 2010
US healthcare shortens American life expectancy
Two little articles that should really grab your attention.
Since the 1980s, obesity has spread at an alarming rate. Across OECD countries, one in 2 adults is currently overweight and 1 in 6 is obese. The rate of overweight people is projected to increase by a further 1% per year for the next 10 years in some countries.
Rates are highest in the United States and Mexico and lowest in Japan and Korea, but have been growing virtually everywhere.
American citizens have a lower life expectancy than their counterparts in 48 other countries.
Thursday, October 7, 2010
Week 3 Day 3 - stretch it out
Well this should have been posted last night, but due to some drunk driver pulling a spectacular hit and run on a power transformer up the road, we were on the power grid that lost power for a couple of hours....good times.
Anyhow, this is still the quickest hour of the week when it comes to the workout - soooo nice. I'm sure I had something great to type about it last night...but alas that moment is long gone.
So pre-workout - A-Supreme, Catalyst x 3, Thermo x 1 and since I missed my MNS at lunch, I had my lunch MNS with dinner...so it was pre-pre-workout. :D
Post workout - OmegaPlex x 2
Off to do some Core!!!
Anyhow, this is still the quickest hour of the week when it comes to the workout - soooo nice. I'm sure I had something great to type about it last night...but alas that moment is long gone.
So pre-workout - A-Supreme, Catalyst x 3, Thermo x 1 and since I missed my MNS at lunch, I had my lunch MNS with dinner...so it was pre-pre-workout. :D
Post workout - OmegaPlex x 2
Off to do some Core!!!
Wednesday, October 6, 2010
Week 3 Day 2 - Burn baby Burn!
WOOOOOOEEEEEY!
Man that was a fast 43 minutes tonight, and like last week I went even further before taking a break. I kept pace pretty darn good and rolled right up to the 8 minute mark! Good stuff cause the last 5 minutes is actually cool down! So next week I expect to finish straight through...
Same routine - Yoga to get warmed up, Kenpo to feel like you're uncoordinated and get the heart rate escalated, Plyo's to work those twitch muscles and keep the heart rate up and then Core to just plain old make you feel worked over!! I am actually starting to enjoy this set....how odd.
Short post tonight as it's late, the showers on and I'm drippin sweat.
Pre-workout - again since I started in on the MNS-3 this week, I actually finished my packs with a late dinner and hit the usual Catalyst x 3 and Thermo x 2.
Post-workout - the almighty Omega's with plenty of water, before I crash I'll hit the Bio-RQ with a light before bed protein snack and possibly a shot of A-Supreme...yea...sounds good.
Tomorrows set up for a nice long streeeetch!!!
Man that was a fast 43 minutes tonight, and like last week I went even further before taking a break. I kept pace pretty darn good and rolled right up to the 8 minute mark! Good stuff cause the last 5 minutes is actually cool down! So next week I expect to finish straight through...
Same routine - Yoga to get warmed up, Kenpo to feel like you're uncoordinated and get the heart rate escalated, Plyo's to work those twitch muscles and keep the heart rate up and then Core to just plain old make you feel worked over!! I am actually starting to enjoy this set....how odd.
Short post tonight as it's late, the showers on and I'm drippin sweat.
Pre-workout - again since I started in on the MNS-3 this week, I actually finished my packs with a late dinner and hit the usual Catalyst x 3 and Thermo x 2.
Post-workout - the almighty Omega's with plenty of water, before I crash I'll hit the Bio-RQ with a light before bed protein snack and possibly a shot of A-Supreme...yea...sounds good.
Tomorrows set up for a nice long streeeetch!!!
Monday, October 4, 2010
Week 3 Day 1 - The AbRipper Strikes Back
So obviously week 2 day 6 and 7 are missing - trying to maintain a 7 day workout is tougher than I'd thought it to be. Day 6, in Longview til 10:30, home at 11ish, tough to go to the gym with church in the morning. Day 7, after no sleep the night before, up early for church (Taylore was an usher for service!!!), I just didn't have any juice in me - listen to your body, if you're not ready to workout, you WILL injure yourself.
So Day 1 of week 3 - this isn't AbRipper 100 or 200...this is AbRipper 339!! with a bonus 10 on the Mason's Twist at the end for 349...still didn't get them all, but I am getting much closer I'd say I'm into the 250 mark, and after soccer practice and all the kicking I did today with the girls...I'm pretty darn happy with that.
So not a ton to say about tonight as it's 15 minutes of gut busting pain and boy am I gut busted!!! So we'll roll right into pre/post.
Started a new cycle of the MNS-3 (my first round of 3 as I normally go with the E) and a late dinner tonight so we drop the regular Catalyst/Thermo mix.
Pre-workout - A-Supreme for an extra boost of fat burning love!
Post-workout - OmegaPlex - you just can't get enough!!!
Now I'm off to watch Iron-Man 2 with thanks to my buddy AJ for dropping it by!
So Day 1 of week 3 - this isn't AbRipper 100 or 200...this is AbRipper 339!! with a bonus 10 on the Mason's Twist at the end for 349...still didn't get them all, but I am getting much closer I'd say I'm into the 250 mark, and after soccer practice and all the kicking I did today with the girls...I'm pretty darn happy with that.
So not a ton to say about tonight as it's 15 minutes of gut busting pain and boy am I gut busted!!! So we'll roll right into pre/post.
Started a new cycle of the MNS-3 (my first round of 3 as I normally go with the E) and a late dinner tonight so we drop the regular Catalyst/Thermo mix.
Pre-workout - A-Supreme for an extra boost of fat burning love!
Post-workout - OmegaPlex - you just can't get enough!!!
Now I'm off to watch Iron-Man 2 with thanks to my buddy AJ for dropping it by!
What if?
What if…..
Those of you who know me, know that I am not much of a blogger, however since the last year of my life has been such a whirlwind some things have been weighing heavily on my heart. I have titled this blog what if, because as my husband and best friends know it is my favorite game in the world. Since my husband met me 17 yrs ago, I have battered him with what if scenarios, the more bizarre the better.
So I decided to talk about the last year of our life. September 2009, my husband had just been laid off from his job. I had been out of work for about a year. We had decided that it was time for me to focus on finishing school and not work anymore. Working a full time job, going to school and raising three daughters was starting to take it’s toll. But we never thought Derek would be out of work too.
All of a sudden we were in a situation that we had not prepared for. Both of us out of work, 2 mortgages, 2 car payments, and credit cards and unemployment was not going to cut it. We really didn’t know what we were going to do. Little did we know, God had a plan for us.
Later that month a childhood friend made a post about an opportunity she had. I responded and a few days later both my husband and I were sitting at her and her husband’s kitchen table listening to what their life had been like the past 7 yrs. My husband and I found ourselves asking, “what if.”
We decided to jump in. For the first couple months we were not overly active in our opportunity, but we made enough extra money to make ends meet. The real positive was it gave us time to be together and to be home with our kids. It also gave me an opportunity to see my dad a lot more since he had moved back from Kentucky a year earlier, and opportunity I would not have had if I had been working and going to school full time.
At this time in my life, it wasn’t about the money. I thought it was but really it was about time. Just two months after we became involved, I received a call from my stepmom on November 13th, that my dad was rushed to the hospital by ambulance. You see my dad had been fighting cancer for almost 9 yrs then. I wasn’t overly concerned at that moment because I had just spoken with him 10 hours earlier and spent the day with him the day before that. He was doing great, full of energy and feeling good. But I rushed to the hospital anyways.
Later that day, sitting in the ICU with my brother, sister and stepmom the doctor told us how bad things really were. The next two days were filled with uncertainty and on Sunday, November 15th, my dad took his last breath. I can’t even begin to explain the sadness that I felt during this time.
Now looking back I believe God was preparing me for these things. I believe bringing my dad back to Washington the year earlier, me getting laid off and even putting this opportunity to make extra income in front of me were all part of his plans. You see if my dad was still living in Kentucky I wouldn’t have gotten to be with him as much as I was the last year. If I was still working I wouldn’t have been able to be with him like I was. My boss wouldn’t have let me drop everything over and over to be at the hospital and I would not have been able to take off 3 months of work afterwards like I did.
So my question to you is what if? What if you lost your job? What if you got sick and couldn’t work or your spouse did? What if you lost someone close to you? What if you stopped doing something you hated and followed your dreams again? What if you had the opportunity to stay home with your family? What if you didn’t have a boss? You could go on vacation anytime you wanted without asking anyone? What if every day when your kids came home, you had the opportunity to be there, not wondering what they were doing? What if?
In the past year I have seen so much tragedy, things that none of us ever wants to think about. I have watched a friend lose their child, a friend lose a brother, and I lost my dad. I have seen countless people lose their jobs, their homes, even their security. None of us are immune to the what if.
I have also discovered new friends, new hope and new security. I have witnessed amazing things happen when people believe that amazing things can happen and become prepared for the what ifs. I have seen my relationship with not only my husband but my children grow. We have the opportunity to witness them grow and be there for everything. We get to coach and encourage them in life.
Life is what you make of it. We continue to grow as a family every day. My challenge to you is to take a look at your life and ask yourself what if. Do you have a back up plan? What would you do if something life changing happened to you? Why wait until later? Why not do something now?
The opportunity that we have may not be for you, but what if it is?
Friday, October 1, 2010
Week 2 Day 5 - Back to the Gym!
Day 5??? What happened to day 4? Um...welcome to the hall of shame Mr. Osborne!!! I'll be honest, I got lost in time playing a video game and by the time I looked up and thought, 'oh I need to hit the workout' it was 1am. ARGH!!! Bless me Father for I have sinned, it has been forever since my last confession.
I will say that my discipline for the last couple of months has been really really bad and I have been mentally beating myself with a stick for the last day or so over it...so penance written.
Now - Day 5! Back and Shoulders - feeeeel the burn baby! As my shoulders are on fire as I type this, holy cow!
So I'll just get right to it as typing with my arms up is a bit on the uncomfortable side as they're still full of blood. :D
Back - remember we are following the Rule of 3 this cycle - so 3 exercises with 3 sets.
Lat Pulldown V-Grip - this is the handle that you normally use for seated rows - looks like a V with a slight angel in the V. Back straight - pulls to chin, keeping straight as possible through the movement - this is a controlled movement.
105 x 20
135 x 12
165 x 12
Standing Lunge Lawn Mowers - this is a single arm dumbbell exercise - drop your self into a deep lunge, knee over ankle with your back leg straight and back as far as comfortable. One are rests on forward bent leg as the other pulls the weight from the floor to the chest. Rotate your shoulders from parallel to the floor to perpendicular by rotating the hips as you bring the weight up - again control is key here.
40 x 20
50 x 12
60 x 12 - I was winded after this set as we are still working quickly thru each exercise.
Standing Pullovers - also known to me as the 'Notorious' Pullover - this is again a controlled movement - standing at the lat pulldown - grip the bar as far apart as you can keeping your hand parallel to the floor (don't grip the pads on a standard pulldown bar as they are generally at a 45) - half step back from the bench, bend your knees, keep your arms straight and pull the bar straight down to your waist.
50 x 20
75 x 12
90 x 7/75 x 5 - I got over confident here and had to drop weight - remember the faster we go through a workout the more muscle fatigue we have in our later exercises. Bad Oz!
Shoulders
Standing Close Grip Front Cable Raises - no that's a mouthful huh? We are standing at the cable crossover machine, facing the pulleys. Using a small straight bar, grab as close to the cable hook as you can, keep your arms straight and lift completely above your head.
50 x 20
60 x 12
70 x 12
Seated Read Delt Flys - Hands above the shoulders on this exercise - we want to isolate the rear delts, one of the most neglected muscles in the upper body - so we keep our hands just a bit above shoulder height to keep from engaging the back at all. Keep your arms straight, keep your chest on the pad and push your arms back.
50 x 20
90 x 12
105 x 12 - struggled with 11 and 12 here
Standing Straight Lateral Raise - I say straight because my standard lateral raise is slightly bent forward with the weights under the shoulders - this time we keep the weights even with the legs as we finish out the 3. This forces more focus on an already burnt set of muscles. Raise the weights above shoulder height and keep them at your sides through the entire movement. It's ok to bend the elbows a bit but not so much as you have the weight in front of your body.
Pre-workout consisted of something a little different - wife ordered me a bottle of A-Supreme which will again help with the cardiovascular health, trim fat and help the body cope with stress...which obviously I am putting it through some extra at the moment, and of coarse the almighty Arginine Extreme - man I love that stuff!
Post-workout as always on weight days - Post-Workout Recovery - if I don't have my post, I won't workout - PERIOD.
Tomorrow is Chest and Arms and I've got some make-up to do!!!!
I will say that my discipline for the last couple of months has been really really bad and I have been mentally beating myself with a stick for the last day or so over it...so penance written.
Now - Day 5! Back and Shoulders - feeeeel the burn baby! As my shoulders are on fire as I type this, holy cow!
So I'll just get right to it as typing with my arms up is a bit on the uncomfortable side as they're still full of blood. :D
Back - remember we are following the Rule of 3 this cycle - so 3 exercises with 3 sets.
Lat Pulldown V-Grip - this is the handle that you normally use for seated rows - looks like a V with a slight angel in the V. Back straight - pulls to chin, keeping straight as possible through the movement - this is a controlled movement.
105 x 20
135 x 12
165 x 12
Standing Lunge Lawn Mowers - this is a single arm dumbbell exercise - drop your self into a deep lunge, knee over ankle with your back leg straight and back as far as comfortable. One are rests on forward bent leg as the other pulls the weight from the floor to the chest. Rotate your shoulders from parallel to the floor to perpendicular by rotating the hips as you bring the weight up - again control is key here.
40 x 20
50 x 12
60 x 12 - I was winded after this set as we are still working quickly thru each exercise.
Standing Pullovers - also known to me as the 'Notorious' Pullover - this is again a controlled movement - standing at the lat pulldown - grip the bar as far apart as you can keeping your hand parallel to the floor (don't grip the pads on a standard pulldown bar as they are generally at a 45) - half step back from the bench, bend your knees, keep your arms straight and pull the bar straight down to your waist.
50 x 20
75 x 12
90 x 7/75 x 5 - I got over confident here and had to drop weight - remember the faster we go through a workout the more muscle fatigue we have in our later exercises. Bad Oz!
Shoulders
Standing Close Grip Front Cable Raises - no that's a mouthful huh? We are standing at the cable crossover machine, facing the pulleys. Using a small straight bar, grab as close to the cable hook as you can, keep your arms straight and lift completely above your head.
50 x 20
60 x 12
70 x 12
Seated Read Delt Flys - Hands above the shoulders on this exercise - we want to isolate the rear delts, one of the most neglected muscles in the upper body - so we keep our hands just a bit above shoulder height to keep from engaging the back at all. Keep your arms straight, keep your chest on the pad and push your arms back.
50 x 20
90 x 12
105 x 12 - struggled with 11 and 12 here
Standing Straight Lateral Raise - I say straight because my standard lateral raise is slightly bent forward with the weights under the shoulders - this time we keep the weights even with the legs as we finish out the 3. This forces more focus on an already burnt set of muscles. Raise the weights above shoulder height and keep them at your sides through the entire movement. It's ok to bend the elbows a bit but not so much as you have the weight in front of your body.
Pre-workout consisted of something a little different - wife ordered me a bottle of A-Supreme which will again help with the cardiovascular health, trim fat and help the body cope with stress...which obviously I am putting it through some extra at the moment, and of coarse the almighty Arginine Extreme - man I love that stuff!
Post-workout as always on weight days - Post-Workout Recovery - if I don't have my post, I won't workout - PERIOD.
Tomorrow is Chest and Arms and I've got some make-up to do!!!!
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