quick update- thursday was arms... but it was lame. i was tired plus all the guys were hogging the cables and giving me dirty looks if i tried to work in so i ran for 20 minutes... i know iknow but i really had to!

friday i did legs- i don't feel like posting all about it not too exciting. just lunges, single leg hamstring curls, hack squat etc and spin

today was elliptical and abs.
my cardio sucks. i used to be good at it and now it sucks and i can barely get through like 30 minutes of cardio :( my workouts in general don't feel as good as they used to at all. i always feel tired and worn out and i haven't been able to work up a sweat. ugh i want this semester to be over and i want a new class schedule- i hope it is good next semester!

This week has been ridiculous for me :( Friday's used to be awesome, what happened to that? 8am class, not getting paid right, more stupid shit that varies week to week. Grr!

Hope your friday was better.

A few of my favorite songs are on the USB. I especially like "Cotts Face". The drop on that song is super sick! Hope you like your new music!

I am not sure if you saw, but someone checked out our blog and made a comment lol. Ok, quick post today bc I need sleep! I trained 6 back to back today. That makes for a tired Minhotaur! Anyways,  hope you like the goodies, good timing it seems.

Night!

I'm sorry, for some reason I keep thinking that you have an orgo test coming. Well, good luck with your quiz then!

For some reason, I can't see you struggling to teach a class. You may be shy, but you are definitely at home in a gym setting. Nice job, I think I would be horrible at teaching because I may just try to kick everyone's asses with my beloved hill climbs :) I will check on the spin cert for you when I get into work. Early client at 9am :(

I lol'd at your laundry detergent workout. Awesome idea, I don't know if I would have thought of that. What is a body weight shoulder press by the way? A inverted press of some sort?

Megan did not say anything to me. I just assumed something was wrong when you went MIA, but I thought it was just school. Whatever it is, if you want, we can talk about it if it would help. If not, then no worries. Chances are that it would, but I won't press the matter because it seems to be bigger than I think it is. I am not going to ask her, so if you want me to know, then tell me :) Regardless, good luck.

In other news, I made a kid throw up yesterday. He came to me looking for a workout, specifically to get ready for a tri. So I asked him if he is conditioned ect and he kept insisting that he was and that he is no stranger to the gym. So I put him through a small basic circuit: chest press, pull ups and burpees. First set, he was winded but fine, or so he said. Second set destroyed him. So much for being a "conditioned athlete". He threw up and the only thing I could say to him was "happens to all of us. It only shows you how ready you are". I hope I did not discourage him or embarrass him, but he is not ready at all. That was a super basic circuit that I am using to prepare. I saw him today and he kept it really short. "Hey how are you" and that was it lol. Maybe I scared him? Side note....I am super excited to work out with you again. Please kick my ass! I have been making some really fun workout plans, but I need your hip to be better!!

Activating your glute to track your knee makes perfect sense. Think about the functions of the glute. Pretty cool to see though right? It shows that you are on your way to becoming better than before. Kind of makes me wonder if you are re-educating your glutes now, how did you manage to do KB swings?

Good luck with your quiz. Hopefully it wasn't stressing you out too much. Also, can you reserve one day for me when you get home? Preferably during the day time. I think I have something fun planned that you may like :)

I don't have an orgo test this week...

Anyway, not sure if Megan told you about what happened, but yeah i haven't exactly been 100% so sorry if I've seemed MIA or if I do go MIA over the next week.

Just did cardio yesterday.
It snowed a lot today. I went to my morning class but skipped Orgo cuz I didn't wanna walk all the way across campus:)
So my big news.... I TAUGHT A SPIN CLASS TODAY! And i loved it and I NEED to get my spin cert. Can you see if there is a cert in DC this winter at all?
Addy and I headed to the gym at around 330 to lift and then go to the 430 spin class.
We did back and shoulders:

3x:
Pullups-12
Bent over underhand grip barbell row- 50lbs/10x

3x:
Cable row- 60lbs/8x
Front and lateral raises- 7.5lbs/10x

3x:
Straight bar, straight arm lat pulldown one- 30lbs/8-10x
Upright row with cables-20lbs/10x
Post delt row- 25lbs/10x

Then we went to put our stuff on spin bikes and finish up our lifting for 15 minutes before class started at 4:30 when Patrick (the instructor) told us class was canceled because the whole university was shutting down at 5:00. We were sad and there were two other people in the room too. Addy and I were like okay lets just spin for 35 min before it closes. Addy was like get on the bike in the front of the room because she was not motivated and i was like okay sure. so i jumped on and blasted my music and the two other girls stayed and i did 35 minutes of teaching:) it was sooooo much fun. It was freaking hard! talking and working out was killer. I got super nauseous at the end and thought i might throw up because it was so hard and I could hardly talk it was funny:). But i think it is something you get used to pretty quickly. I always tHOUGHT i would hate it and be really intimidated and although it was only a couple people I actually really got into it and after the first song I was comfortable with the situation.
Then addy and i rode the bus home and finished our workout here. We did:

3x:
Body weight shoulder pushups-15
supermen-15

3x:
Reverse flye with laundry detergent bottles- 15 really slow on the way down
back extensions on the floor w/ twist- 10/side (Really hard)

Stretched and foam rolled.
Had PT with the gym lady today. It was good. I have more legs stuff to do so yay! and some new core stuff (normal pt stuff but its hard for me so it gives me something to work on). I also found out that my right knee tracks in because my glute isn't activating. So now i have to focus on activating that glute ALL THE TIME, even just standing there and especially when i work out. As soon as i counciously activate my glute my knee lines up, its crazy!
Okay gotta shower and study for a quiz i have tomorrow.

Super tired all day and I did not get a chance to ride or workout. Back into my slump I think :(

My day started with me waking up, realizing that I was wrong about when my lab report was due and scrambling around and typing furiously to finish up my report. Luckily, I started a few days ago so I only had to finish up. Even right now, I am typing slow. I think I may be more tired than I think I am. Wow... lots of "I"s in that sentence. Grammar fail.

Side note, my soleus is PISSED! I tried foam rolling, nothing. Manual work, no relief. It's also part of the reason I did not ride today. Hopefully this is going to go away soon. How's your hip doing?

I know you have an Orgo test this week so hopefully everything is going well for you. You can call me to vent about the exam or de-stress if you need to, I'll listen :)

Yo! I almost forgot to post before bedtime! I have been super tired all day, no idea why. I can't seem to focus on too much today. Not good because I was planning to study, but I knew that I would not get anything done and remember anything I read so I opted for an earlier bedtime and wake up early to study. So far, it seems like a wonderful idea, we shall see though. Today is round two of testing out my new tea. It's a bedtime tea and it is supposed to help make people sleep deeper and more restful. So far, I think it works, I overslept my alarm this morning, but I can't tell if it is because I was just really tired, so here goes round two of testing.

I may have lost a client today too. You may know her, Leila Deutchsman. She complained that I could not fit her into my schedule for her 1 session a month PT Membership lol. I thought Christiana would be upset at me, but she seemed to understand that Leila was acting like a jerk. Oh well, 1 session a month is pretty easy to replace lol.

Other than that, it was a pretty mundane Monday. No workout, my legs are still a little tight from my Brick routine oddly. Oh well. Tomorrow will be a better day. I am looking into more resturants as well. Also, good news on Megan and My (Mine, or I) small group training (sep. from WSC) business. I will tell you all about that whenever I get to chat with you next though.

Here are some muscles and insertions for you:

Subscapularis orginates from the subscapularis fossa (easy to remember)
Biceps Brachii (short) orginates from the coracoid process
Biceps Brachii (long) originates from the supraglenoid turbercle
Triceps Brachii (long) orginates from the infraglenoid turbercle
Serratus Anterior inserts into the medial border of scapula
Pectoralis Minor inserts into the coracoid process

Remember, the supra and infra fossas are both posterior (dorsal) while the subscapular fossa is on the anterior (costal or ventral) side. Think about it like the costal side (front in anatomical position) is where the deeper muscles are, such as the subscapularis. The Costal side also forms the glenoid cavity and gives support to the acromium and the scapular spine, due to it's swooping arch.

I'll post some more tomorrow as I get a chance to look through some more notes! Hope this helped.

Hope all is well. See you soon :)

Abs and Core are getting really boring to me too. I try to squeeze it in when I can, but I really haven't been doing much of it, as you may have noticed. Onto the DB Press...damn girl! That's awesome, 35 for 9! I misread your post and asked myself, why did she only do one set of DB press, but I figured it out. Silly me.  As for the clapping push ups, nice touch. I like them alot because they really help with the sticky point closest to your chest. I think you could have gotten the 40s btw. The DB pullovers are more lats than chest I think, common misconception. Your TRX push ups to fly's to tri is a great split. It's even in the right order so kudos to you. Try flipping the order of your SB Tri Press and your Tri press w. straight bar, I think you will like the difference :)

With all this ab work you've been doing, you better have a sick six pack! I am trying to think of tricks for abs, but I can't think of any.

Onto my workout. Ready for the anticipation to be over? I did a mini Triathlon today! I swam 1/3mi, biked 10mi and finally ran 3.2mi. This workout is called a brick, normally done w. 2 parts of the race, but I got ambitious and did all three events haha. It's called a brick because you feel like one as you are doing it. More on this later. I sent you a pic of my tri shorts, but since they are from the same company as my bike shorts, they look nearly identical, which is why you probably didn't notice. I started with the swim. 1/3mi is hard! This is where I will have the most trouble for sure! I really need to practice swimming again. I thought my cardio was fine, swimming said otherwise. I transitioned out of the water and ran to rinse my body off, remember my skin hates the chemicals in that pool. Here, I realized what a lot of people said to expect, I got really disoriented and I felt like my body was not responding to what I wanted it to do. I spent like 3 minutes rinsing and went straight to my bike upstairs. Put on my socks and shoes and went straight to biking. Silly Minhotaur forgot his bottle in the fridge so after .1mi, I had to turn back and grab it. Back onto the bike section. This little boy almost killed my fun today. He didn't really know how to control his bike and kept swerving side to side. I was coming the opposite way and he nearly swerved into my lane! At 22mph, I would have killed the kid, and then myself. I was kind of pissed because there were like 4 kids riding solo, none of which really understood that you need to stay on one side, a mom and a dad with another kid on a tandem bike. I understand that you want to teach your kids how to ride a bike, but a highly populated trail is not the place to do that. Grr! Back to my workout, rant over! Ok, so the bike ride was pretty good actually. I was able to keep good pace and this time, I used all my available gears when I needed them. The ride started kind of weird, I still felt a little disoriented by the time I got on my bike. Nothing terrible to the point where I felt unsafe though, so you know me, I pushed on without another thought lol. I got back and immediately stripped out of my cycle shoes and put my real shoes on. This is where the "brick" feeling really came in. My legs felt like they weighed an extra 10 pounds each. The 5k run was really hard. I had to take it down to about a 6mph as my steady pace and only peaked at 8mph. It was also really really boring too. My quads, specifically VMO, and calves started cramping in the beginning, but that went away soon. As I kept running, my quads kept getting really pissed and at the end of the run, they kept locking up on me. Needless to say, I will need to get better at running too. Long way to go for Ming Ming, but this will be a fun little start.

As for the pic of the bottles I sent you, my yellow bottle was full of gatorade, my white bottle had water and the shaker had your protein (which I still need to pay you for if someone would give me their info...) The yellow bottle was emptied on the bike and the white was emptied on my run. Needless to say, the protein was post workout. I did not keep time of anything for this workout, I just wanted to get my body ready for this. The Tri shorts were awesome! They actually had good padding too, being that the chamois was just fleece. They dried within 10 minutes of biking too. I think by the time you read this, you will be super excited for the tri too. Perfect :)

Defly share your thoughts on this post!

PS: Super excited for you to come home now, less than 3 week! ZOMG!

not much to report. per usual. just stressing. ya know.

chest and tri's today. so much fun, i know. sorry.

3x:

DB bench press- 25lbs warmup, 35lbs for 9 (I'm getting stronger- yay! I wanted to do the 40's but I was nervous about getting them up the first time)

Clapping pushups (okay, i couldn't clap because I was dead from db and got about like 2 "jumping" pushups... then i resorted to maybe 3 regular pushups and i was at fail. lol! I tried clapping ones at home and did awesome though so yay!)

3x:

DB fly- 20lbs, 8x

DB pullover- 35lbs, 10x?

Triceps kickbacks- 12.5 lbs, 10x

3x:

TRX atomic pushups- 10

TRX fly's- 10x

TRX triceps-10x

3x:

Straightbar triceps cable pressdown dropset- 25lbs, 22.5lbs, 20lbs

Close grip SB pushups- fail

23 minutes on the stairmaster

17 minutes on the AMT

abs, of course.

I'm so bored of abs, though. I used to loveeeee them (As you know) but now i dread doing them. Okay maybe not DREAD but I don't look forward to it. :/ gotta gets some new tricks. actually, just gotta gets my hip better!

I'm sads because kettlebells are probably a no no right now with my hip but i wanna play with them when i get home:( i'm actually wondering if that is what messed up my hip to begin with though.... 

Can't wait to hear all about your adventure! 

Legs Day for me too!

Oh cool, I did legs today too!

Recap: Triathlon training, awesome! We can make a similar workout schedule so we can hold each other accountable and make sure we are both ready for the tri. Just a thought for you to entertain. Second, road bike?! Awesome as well! You can get a decent bike for less than you think. I went with a new and upgraded route, but this is also my only bike. Your road bike I assume would stay in DC and you would not be able to use it as often so you probably wouldn't want to get anything too expensive, especially because you can't ride it as often.  Here's one I found that I think you would approve of:

http://washingtondc.craigslist.org/doc/bik/2649959840.html

also, upgrading is easy, the first task is just to get something for you to ride.

and here is a slightly more serial bike for still cheap:

http://washingtondc.craigslist.org/nva/bik/2657317396.html

Obviously, you would not be able to get them now, but just to show you that the options are out there. When you come back for thanksgiving, we need to get you sized for a bike.

Anyways, onto my workout, I hit legs today after my ride. Not a good idea. Everything was relatively simple.

Leg Press (not including sled)
90/10, 135/10, 180/10, 180/10, 180/10

Squats
135/8 (ass to the floor), 135/8, 185/6, 185/6, 275/3

TRX Lunge
3 sets of 10 each leg. Paired with 20x TRX squats.

Simple and effective. Nothing flashy, no drive or motivation for any of that today. :(

Somehow, it is still 12:19 as I am writing this...FML!

I will look up resturants on U street and send some your way.

I think I will actually go to bed now...hmmm! See, I do listen to you, even when you are in Volume 1.

PS: your comment about legs being smaller than girls...I am trying my hardest to have a bigger booty and thighs than most girls... I am on my way, slowly but surely. The funny thing is, that is soo true. Ughh, I need to get back into doing legs again! So far, I have been biking a lot, but that's not going to be enough.

Night!

My brain hurts:(. It feels like i've been studying forever but it's only been like an hour... shit! It's already 5:30 and i'm beat. lol. And i woke up at 11. haha. But seriously, memorizing all this kines is crazay! exhausting and hard.

Well since I didn't make it to the gym yesterday, I hit up legs today.

10 minutes on the AMT

Leg press- 130 warmup, 190 w/ 3 seconds eccentric (10x), 210 (10x), 200 w/ 3 seconds eccentric (10x) then dropsetted down to 130. In between my sets I did calf presses at the 130 weight. My knees have been bothering me a bit and my hip too so I didn't wanna push the weight. I need to remember to ice! I always forget.

Hamstring curls- 60 lbs for 10, 60 for 10, 70 for 8 dropped to 50 for 4.
Did pulsing lunges (15 each side) in between sets of curls.

3x:
Walking lunges w/ 30 lbs bar- 10x
Wall sits holding 20 lbs in each hand for 1 min
Bridges on SB- 15 with a 15 count hold at end

Yes/ No machine for fun to kill it off.

Spun fo 35 mninutes. My legs were tired:( My sprinting abilities are getting bad. I need to up my cardio again and start doing some more longer interval workouts like I used it. They just suck and i hate them. lol.
But for realz, I need to change up my workout routine cuz i be damn bored which is why i keep skipping the gym. BLAH. Need to come home and workout with you!

PS- Tell angel to stop being such a bro or I'll make epic fun of him. Plus he won't be able to kill me in a workout if all he is doing is chest... tell him he's lame. The girls don't wanna date a guy with skinny legs, they don't like when a guys legs are smaller then theirs.

I am going to try to return to a regular schedule, it's just so hard because my current partner only likes doing  upper body, specifically chest lol. Can you please come home already?! I have been trying to get ready for that in my workouts, lots of core recently and legs when I can. Today was Angel's session so we went with another Push/Pull routine. Super boring so I am not eve going to post it as I am sure you wont want to read it.

I am glad you got to bake a lot today. Did your roommates leave already then? $100? Damn little girl! Oh well, it's definetley better to spend 100 on food that you can use as snacks than 100 on stupid stuff. You'll make good use out of it! As far as the savings go, thats kind of what savings are for, a rainy day. In your case, this is your rainy day! Plus, it's fun for you so think of it as money spent on both food and fun! Feel any better about it?

What else is wrong with your car?

Sidenote, the more I think about it, the more upset I am about my class. I am going to start studying for the next one starting tomm.

Please start working out consistently again. Please.

I didn't work out today:( I feel like we have some telepathic workout connection or something, lol. Ugh, today just sucked all over in general. But I baked up a bunch of snacks and what not for this week. I spent almost $100 at the grocery store tho... :/ i've GOT to work on my grocery shopping skills. I always spend WAY to much. I've gone over budget every month since i've been here in terms of what my parents gave me, so shiiiit i'm dipping into my savings just to pay for food, which should NOT be the case.

Anywhooo, yeah. nothing to report. my car has like 3 other things wrong with it so it's gonna be in the shop longer to get it all fixed:( blah.

Finally bed time. I am so looking forward to sleep. My day was nothing but training and studying. 9am client. Then office hours right away. Then study for 1.5 hours, the other .5 hour before class was looking at cycling magazines :) The class, then back to the gym. Helped Russ market outside. Trained. Went home. More Studying. Kill me now please.

I feel more comfortable with the material now, hopefully it's enough! I have had the shittiest day, I am honestly so upset right now. I hate it when this happens, good thing it doesnt happen often :). Tomorrow (later today lol) will be better. I am hopefully going to squeeze in a ride and blow the shit up on my legs :) I am taking a hiatus on the calendar, couple of reasons, main one being I want bigger legs to take pics of :p

I only got a chance to skim your workout, but I will take a closer look later. Glad your day went better than expected. Good luck with your car tomorrow. Talk to you soon.


Night.

Your workout sounds fun, I wanna do one like that when I get home!
:)

Today ended up not being so bad. I don't remember the last time I wore real clothes, and I kept up the trend today:) I've been living in workout clothes, lol.
Hit up the gym after classes: back, bi's and shoulders

10 min AMT warmup

3X:
Seated Row- somewhere around 70lbs (i don't remember exactly) 8x- this is where I've been at and I can't seem to get stronger! every time it feels just as hard as before, never gets easier!
Uprigth row- 25lbs plate 10x

3x:
Assisted pullups- 12
Barbell bicep curl- 25lbs for 8
Barbell shoulder press- 25lbs for 12

3x:
Cable lat one you showed me- 10lbs for 8
Cable hammer curl dropset (with rope)- 20lbs, 17.5, 15
Cable face pulls w/ external rotation- 17.5lbs, 10x

3x: I was so dead by here. These few exercises SUCKED my form was not so great and it was so hard!!!
Bent over DB row- 25lbs in each hand 8x
Lateral raises- 10lbs 10x
Incline bicep curls- 12.5lbs, 8x

some ab stuff and my pt stuff

20 minutes on the stairmaster

I had work tonight and read some Orgo for the first half then ended up staying late cuz one girl showed up. But i really like her and she likes me so i'm happy to stay and help. Halfway done this orgo chapter... i'll finish it this weekend. hopefully tomorrow.
Gotta go get some rest- have to be up early to take my car in :(. laundry and grocery shopping tomorrow and hopefully i get my leg day in.
EDIT: Forgot to mention- my legs have been dead! omfg, dead. Spin yesterday, they were so tired. My thighs were burning like right away. And today, the stairs were near impossible, and biking home has been so hard. lol. I don't know why though, I haven't done legs since last Friday and yeah I biked horsetooth on Saturday but that was 4 days before spin yesterday and 5 days from today and i had taken sunday and monday off pretty much. BLAH crazay. hope i can handle a workout tomorrow:)

New Ride For You!

http://www.bicycling.com/ride-maps/featured-rides/fruita-colorado

I read about this in a magazine and it was supposedly really fun! Maybe something for you to plan for!

YOU FELL ASLEEP ON ME!

lol. So I am loading up the USB drive as I type. I should have everything I want on it by tomorrow. Fingers crossed.

I can't study for this exam anymore tonight. I am brain dead! I still have the Vertebral Column to learn! FML!

Enough whining for me, I worked out today! I did a high volume push pull routine today. Just to explain it quickly, everything was a pyramid drop (starting at 10 reps) WITH another pyramid drop as a superset. Confusing? Probably, so I'll give an example. Let's use a push up and body row for the exercises. 10 pushups to 10 rows. 9 push ups to 9 rows ect. Minimal breaks, only as needed :)

1. Pull Ups paired with 135# Bench
2. Cable Low Row 130# (?) paired with Chest Fly 130#
3. TRX Row paired with TRX Chest Press (Both near horizontal :)  )
4. TRX Double Biceps paired with TRX Triceps (also near horizontal)

These 4 super sets took me about an hour total, a drop from 10 gives me a total of 55 reps of each exercise, which equaled a super high volume workout. The sad thing is, I won't even feel anything tomorrow. As you can see, I am trying my best to prepare myself for working out with you! I think I am going to try the TRX 40/40 challenge soon.

I have a 9a client so I better get some rest. I have a super busy day coming up. I need to visit my professor for her office hours (not my anatomy class) to make sure I am making my 10 week plan for my triathlete correctly. Hopefully if I do a good job, we can just use the same plan, hence me tripling my workload for this project. I only needed to plan for a single event, but I am doing the triathlon because I might as well get a grade for planning my own workout right? Hopefully it will not come back to bite me. With that being said, good night! Only 29 more days til you're home!!!

EDIT: nevermind, you didn't fall asleep on me, i just didn't hear my phone go off. My B.

yay music! i can't wait:)

today wasn't too exciting, you know most of my day.
addy and i went to spin- 60 minute class. Our favorite instructor wasn't there today :( he had a root canal so it was some girl, but she was good. she had great energy and played good music... although the music she chose for sprints was slow for my liking but that's okay.
After we lifted yesterday, i forgot to tell you, we decided to try pullups. we both got 2! we tried today again and got 2. I know, i know, pictures or it doesn't count. But i'll show you when i get home. We are working up to five so we are gonna do them every week.
tomorrow is a back day plus bi's and shoulders. hopefully i don't feel like crap and can get it in!

you should C.T.F.O too:) i know you will ace this test, you are studying so early. You are so smart, too. Just remember- you are probably smarter then a majority of your class so you will kill it :D.
goooodnight

I don't know why I am doing this, but I just want to make sure you know I wasn't laughing at you earlier. Normally, I may if you do something silly ect, but I know you were stressed so obviously I wasn't laughing at you. More like laughing at you trying so hard to hide it, even though you know you didn't have to. So if you thought I was making fun of you, sorry, not this time.

:)

I went on a ride today, but still no workout! The good news, my odometer reads 103.9 miles (I actually put an additional 16 on my first ride when the computer wasn't installed), but the bad news is that I am feeling very unmotivated to work out. I am going to have to work out tomorrow (later today) or I may just quit the gym all together. I am in the middle of developing a new routine for myself. I am learning some cool things and techniques in class so I am going to try and apply it to me. The point of this is that I am going to try and apply it to you too. We can work on it when you get home :) PS: I am super excited...still!

I am really sorry that you are so stressed, I hope I was able to help some, even though I wasn't as helpful as I hoped to be. You will be fine, and if all else fails...just remember to C.T.F.O. I am almost sure those are the exact things you say to me when I go in for an exam.

I am in the midst of collecting some sick ass music for you and putting it all together. This time will have less songs, but I think you will enjoy them more. I forgot to tell you, I really enjoyed most of the songs you sent me. I am making it a point to not check Thissongissick.com so we don't have repeats!

You should not see this until after you test, but if you do, best of luck! Text me when you are done and let me know how it went :)

Night.

40 minutes on the AMT
then lifted chest adn tri's with addy

bench press (4 times, don't remember my weights but the 4th set was max weight- 105lbs for 1 rep with a lot of help from addy for rep 2. lol so like 1.5 reps:) )
superset with pushups to fail

3x:
DB bench press- 35lbs/8 (felt so strong here it was awesome)
single arm tricep one you showed me- 12.5lbs/8x

3x:
renegade row- 15lbs/5x each arm
single arm tricep extensions with cables- 12.5lbs/10

3x:
SB DB flies- 20lbs (felt strong yay) for 8
tricep ropes cable pulldown dropset

my tri's didn't really feel dead at the end, sadly. but i hate working out late and i knew it woulnd't be the best workout. my workouts are gonna be weak this week cuz i have so much on my plate.
spinning tomorrow night since i'm taking this motherfucking lab midterm in the middle of the day. fml.
and that means back/bi's/shoulders on thursday afternoon after class. before work. ;oIETUEAJW;SDFJ kill menow.

my roommates are gone this weekend on some christian retreat so i'm planning on locking myself in the house and doing homework allllll weekend. catching up on the million things i need to do.
i have to take my car in at 8 am on friday morning too :( so early.

I need to re-learn how to work out. I didn't do anything today :( Ughh, FML! I went on a really short ride, but that's all.

Ronnette, my client that came to me for a wedding came back to me today. I do have a kind of funny story for you. Auraum came into the gym today and tried to walk past the front desk. Luckily, I told Justin to stop him and make sure he doesn't get into the gym. He asked Auraum what his name was and typed it in. It obviously came back as inactive so Justin actually told him that he cannot come in lol.

I am beat, super tired and for no real reason. I didn't get a chance to study today so I am going to try and wake up early to study. I am going to try and get a workout in later too! Wish me luck!

Hopefully all is well with you :) Miss you.

Not too much to write about. I went on a ride with Mark today, just down to Georgetown and back. I did however get compliments on my bike! Mark's bike was making a weird noise so I took it apart in Georgetown while we were taking a short break. I put my bike up against something while I was checking out Marks situation. Most of the people just walked past it or around it, but this girl and her friends stopped in front of it and stared at me. I thought they were being jerks so I said I would move it for them and one said no its fine, she was just admiring it. Yay for compliments, boo for being a little weird. This bike gives me plus one point in looking awesome, that or it's my tights lol.

No falls today on the bike! Win! I changed my seat height so hopefully my back won't get as tired now, we shall see. I'm planning on riding tomm, hopefully I can.

Hope you're doing well and everything. Another busy week right? I'm excited for you to come back! What do you want to do? Now that you've been outlet shopping, do you still want to go here? Hope you aren't stressing too badly, but if you are, you know what you can do.

What did you end up baking?

Back to pretending to study for me sadly.

my day sucked.
it just sucked sucked sucked sucked sucked.
I woke up feeling crappy. then i ate crappy all day. i had a pb sandwich... yes you read that right. real bread, real peanut butter. i was craving it and i felt like shit so i did it. then i felt like even worse shit so i regretted it. but it tasted delicious:) Anywhooo yeah then i ate popcorn and other random stuff and then i went to work. and after that i decided to go to the gym. I was in so much pain! I did 25 minutes on the stairmaster and by the end my stomach was cramping so bad. i tried to do the AMT but only lasted like 18 minutes. I came home feeling like i was pregnant (omfg my stomach hurt and was sooo bloated- sorry tmi). This happens on a weekly basis, btw. Feeling pregnant is NO FUN. maybe thats why i never want kids.... i get enough of that feeling! lols. Blah. my studying has been such an epic fail and i'm so stressed. i talked to megan a little cuz i was freaking out and hadn't heard her voice in a while. i'm so tired and i just wanna go to sleep but chauncey that it would be nice to set up a little "bachelorette party" for addy since she's kinda feeling the break up now and has been sad. but she doesn't get home till 10. fml. but we got streamers and flowers and chocolate cake for her so it will make her feel better.
hopefully i can be productive tomorrow.
miss you sooooooooo freaking much! Can't wait to get home! I'm thinking Saturday night we should celebrate megan's bday:)

Occupy DC

Sorry, I had a brain fart when you asked about Occupy DC.

Here is what I know. They are protesting the war (duh, who isn't?) along other things. From what I have seen, I'll get to that in a minute,  they seem to be a little more "peaceful" than other anti war protestors. They set up outside McPherson Square and Freedom Plaza for the most part. Bummer, bc I really enjoy Freedom Plaza protestor-less.

So...here is what I understand about them. They "represent" the 99% of americans. In otherwords, the less than millionaire type of people, the working class. Occupy DC is part of Occupy Together (don't quote me). Among the war, they urge for more power to the average person and less to the millionaires and that type.

The other day, I drove by Freedom Plaza and I saw them protesting the war. They laid out boots, I guess of fallen soldiers, in a row, but I swear I saw a pair of heels there too. Maybe I am seeing things lol.

They do not yell, at least that's what I saw. And besides just eye pollution, I really did not see them do much of anything besides stand there and talk about their cause. Maybe I am being biased, but I am not a giant fan of protestors. I'm glad we have the right to protest, but I honestly do not see how this will affect anything. Prove me wrong if you disagree. I would be happy to see how you feel on this topic in general :)

I am realizing that I do not know much about them and their cause so I will look it up more when I get a chance.

In the meantime, here you go:

http://lmgtfy.com/?q=occupy+dc

:)

Nice pic with the bike today! It looked like you had fun on your ride and dayumm, that's seems like a steep climb. Felt pretty good at the end of the climb when you got to the top right?

I went on a ride too, as you clearly saw. The decent into Georgetown was really crowded, everyone was acting like idiots and not giving way to the little asian boy barreling down the trail. I got a chance to test out the newest (and last) addition to my bike today. I went to Griffin Cycles and added my pedals and cleats to my shoes. What a difference they make! I made sure to think about unclipping EVERY time I needed to dismount my bike. I rode with them right away back to the gym. No accidents or falls then lol. The actual ride itself was a different story. I fell 2 times lol. Once when I was coming up to Woodmont Ave (there was a art festival so traffic was completely blocked off thank goodness) and another when I was on the path. I stopped to wait for Megan, I lost her bc she got caught behind some dumb cyclists and runners. I fell once more, but the official ride was over by then. My sunglasses dropped out of my pocket (night time) so I instinctually stopped my bike and forgot to unclip. I am getting pretty proficient with them, regardless of what I just wrote lol. No damage to my bike, Yay!

Your day looked super fun, not well deserved! Your testing schedule is just as dumb as mine. Speaking of testing, when are you getting your allergy testing results back? I'm curious! How's your new "I eat what I want" diet coming? Ahh, so much to talk about I'm realizing. I still never told you the rest of my shit-show week either. Soon enough I guess.

I am soo allegic to my friends dog, not even funny. I stopped by to visit her on my way home and that dog will be the end of The Minhotaur. Seriously, I can't stop itching right now.

I am excited for you to come home! I have a few ideas about Megan's b-day too. I worked on your music today, I will be sure to get that to you before you leave CO. Phresh Music? Yes Please!

I just had a nightmare! You came home and you weren't fun to be around anymore. Make sure that doesn't happen.

ktnxbai

Wish I could have stayed up, but I was getting so tired from reading boring things! Today's workout was boring, just chest again :( It's Angel' day for training so I just tag along. I am not even going to post it, it was super boring and nothing crazy or profound. The goal of today was releasing Growth Hormone, Angel looking for size, no way! Mission Success, I just wish it was more dynamic and fun. Don't get me wrong, lifting heavy things is great and dandy, jumping and sprinting after squats is just a little more fun :)

I wanted to tell you about our baseline and one rep tests we did in class. For my vertical jump, I was in the 95% for my age group, 21-25 I think. I like to jump, what can I say? I have a 30 inch vertical according to the force pad we used. My one rep max was 510 (not including the sled). I was in the 75% of upper body muscular endurance, measured by a 85# bench press. We used a 1 sec concentric and 1 sec eccentric tempo and I got 30 reps. I feel like this was lacking a little, I want to try this again sometime. My Biceps endurance was in the excellent category :) From the looks of the results, looks like I am going to go see a girl lol.

Glad I got to chat a little with you. There is still more that I wanted to talk about, base lines being one of them. Maybe we will chat this weekend sometime, but I know you're busy so who knows. Have fun doing whatever it is your are doing tomm. (your tomm, not mine. It's 1:33 here, pretty cool!) and I cannot wait to hear about it!

Night

I did some legs today.

Leg press- 130 warm up, 190 with 3 counts on the eccentric 10 reps, 210 with 3 counts on the eccentric 8 reps, 210 drop set to 130.

circuit 3x:
Walking lunges w/ 30lbs 10x
Wall sit w/ 20lbs MB between legs- 1:10, 1:15, 1:20
SB hamstring curls- 15 to 10 hip raises/bridges

Yes/No machine...

spun for 35 minutes after that.
Really wasn't feeling the workout today. I was tired. I haven't slept well all week and it's catching up to me. Kinda lame day but oh well got it in. did some abs at the end too then my pt exercises.

I'm making pizza now:)
i totally experimented with making the crust (because I ran out of the right flour and i just found this lame easy recipe online... i didn't wanna wait for the yeast haha so I kinda just threw it in the oven... eeek! we shall see:))

hope you have a good friday night!

That was really nice of you to stay. You're so dedicated to them!

First real leg day in a while! It was crappy weather all day except for a span of 45 mins. As soon as the sun came out, I ran to my car, got my bike gear and went for a ride :) Just a quick 10 miles, but when I came back, I got a chance to put in a quick leg day too.

Squats
135/8, 225/6, 225/6

SL KB DL
Drk. Purple x 10 each. 3 sets

TRX Hamstring Pull
10 x 3 sets

SB Glute Press
10 x 3 sets

TRX Lunges
10 x 3 sets

BOX JUMPS! big + small box (both legs)
10 x 3 sets

SL BOX JUMPS Med + small box (my new trick :)  )
6 x 3 sets

Not the craziest of workouts, I didn't have a solid partner :)

I like the idea about posting comments, cleans up the blog a little. I just want to say... I CANNOT WAIT FOR YOU TO COME HOME! Yahoo! You're gonna get to see my new bike and my new boxing toy too!

I so so so so tired! I know I had a ton of things I wanted to mention, but my brain is failing me right now.

I am sure you did well, so no stress there. Have fun tomm and Saturday! I can't wait to hear about what you are gonna do, all you mentioned was fun things so that doesn't narrow it down at all.

Night!

First, I've decided when i want to reply to something you've written about i'm gonna comment on that post rather then write about it in my post. so check your comments every day just in case!

Second, today was uneventful. stayed late at work to help the kids study for there test tomorrow. they are freaking out. lol.

workout just was
25 minutes on the stairmaster- slower speed, concentration on standing up straight, using my glutes, NO LEANING on handle bars
35 minutes on the AMT
abs
pt exercises
stretching

nothing to craycray.
yay i get to sleep in tomorrow. then gym and laundry and grocery store and homework! blahhh
saturday is gonna be fun
then lots of studying on sunday again :(

omfg, can't wait to hear about the wallet!
in kines we are doing the shoulder girdle right now. ugh, i don't know how i'm going to memorize all the marks on the scapula and then all the other bones once we do them!


so there is another reason why i think my hip might have been hurting but i don't wanna tell you because you'll either be mad or concerned and we don't need that.

and thanks but guess what?! Im gonna eat breakfast in the morning :D i'm trying the breakfast thang and i wanna have no brain fog for my exam tomorrow.

It is before 11pm and I am going to bed! No workout today , I am really slacking!

As for my new trick, I took a video of it, but I am trying to figure out how to post it to this blog. I hope your day went well, I am really glad you can do lunges again. You seemed really busy so good luck on whatever you have due or coming up tomorrow!

I am trying to go for a ride tomm, but it's suppose to rain in the afternoon sadly. On a much brighter note, my lost wallet is now back in my possession, long and crazy story but I will tell you about that later.

What group of muscles are you on now?

Hope your hip continues to stay on it's feeling better path.

EDIT:
we were both typing at the same time again!

I'm glad your PT is so understanding! Let me know about where the protein goes, that way I know whiter or not to put together a mix or not. If you go with her, no harm done, I will be glad you have something to use.

You workout looked good. I like that you are spending more time on form too. Boring, but now is a great time to do that. It will help you lift heavier later too.

I meant to tell you, nice job with correcting me with the two options with why your left hip hurts. Shows that you are more conscious about what going on with your body. Always a good sign.

I am very pro your new temporary diet, I wonder who helped you with such a brilliant plan of action :). Let me know how it goes, I aml VERY interested.

I miss you too, believe it or not. I am really excited for you to come home, I've marked it on my calendar!

Good luck on your exam, you will do fine. Confidence! Don't stress, get sleep, I would say something about breakfast but I know better lol, and lastly, I want to know how you did. I have class from 1-2:15 my time so feel free to call whenever. If I go on my ride, I will either have my phone or call you back. Text is fine too if you get really busy again. Either way, you'll do well and I will want to hear about it.

Best of luck!

Yucky about your week:( have you gotten your license? have you figured out your credit card stuff yet?

i hate olives, too. :)
i can't wait to hear what it is you made!

official decision has been made- i am eating whatever (still avoiding gluten for the most part) i want until i get my test results back. I can't do this whole thing right now with no fructose and no this and no that so fuck it. I have had 2 apples in the past 24 hours. DELICIOUS. omfg i missed apples. I also had greek yogurt- that was yums! i think i should try and limit dairy still... but soy yogurt is expensive and i can buy the greek in a big tub... hmm not sure what i'm gonna do. i'll figure it out when i hit up the store of friday (again... oh man me and the grocery store spend lots of quality time together).
anywhoooo had my appointment with the gym pt today. she's so cool. she works with this other company and was only tellin gme about it cuz she asked about my nutrition so i had to tell her about my tummy... but the company does all allergen-free foods and products. she uses their protein which is all plant based and no gluten or other nasties. she's gonna give me the name of it. she also gave me her card cuz they do this like 30 days to fit nutrition plan stuff and she said she would send it to me so i can get some ideas for meal planning (allergy-free!!! yay) plus she could get me a major discount on the supplements/protein. so we shall see.

So she told me she only wants me working out 5 days a week. I'm thinking about splitting up my routine into:
monday- off
tuesday- cardio and abs
wednesday- back, post delt, and bi focus with HIIT on the AMT
thursday- yoga (maybe cardio and abs)
friday- legs focus with spin and abs
saturday- cardio and abs
sunday- chest, shoulders, and tri focus, cardio, abs

yeah.... not sure how i feel about taking 2 days off a week. I might end up breaking it up into tuesday arms, wed back and post delt, thursday cardio, friday legs, sat cardio, and sun chest and shoulders. we'll see. haven't quite decided.
she told me no biking but i convinced her to let me spin at least once a week:)
she's a lot like me and gets the whole hating to be injured and the mental challenge for people like me/us (need our workouts!!!) but she told me i really need to be patient and she's gonna get me doing as much fun stuff as possible and what i want as soon as possible so that's good.
on to todays workout, I skipped yesterday (was soooo tired) so i did back bis and shoulders today:

amt warmup 10 min

3x
renegade row- 20lbs/5x each side (so 10 pushups... she told me to do this with 5lbs but that was WAY to light lol)
stragith bar cable bicep curl- 15lbs/10
straight bar  cable upright row- 15/10

3x:
assisted pullups- 12
rope cable hammer curl- 15/10, 15/12, 17/10
rope cable front raise- 15/10, 15/10, 17/10

3x:
reverse grip bent over row with barbell- 50lbs/10x
reverse flye- 7.5/10, 10/8, 7.5/10
bicep curl to shoulder press- 12.5lbs/8 dammnnnn my arms were tired by here!

2x:
Walking lunges with barbell- 20lbs/10 per leg. By 8 my arms had fallen asleep... doesn't seem to matter how light the bar is, having it across my back does not make my body happy. I don't understand this!
side sit-ups on SB- 15x, really concentrating on the contraction.

30 minutes HIIT on AMT, all my pt exercises, and stretching:)

So for now I think i'm gonna take it down a notch on lifting heavy. I'm gonna lift a bit lighter, higher reps, and SUPER focus on form... like majorly. Lots of stabilization for my legs and core for now, as well.
any thoughts on breaking up my workouts?

miss you! Orgo tomorrow!! ahh. haven't studied much today, just don't have the motivation cuz i studied a lot earlier this week. oh well, hopefully i'll do okay :/

Stressed!

Ok, so I JUST finished making dinner (1:57a). But, before you get mad and say we're in a fight, I chatted with Megan for a while about stuff and then when I got home, I showered and began to make dinner, gnocchi and vegie (not wheat) pasta with a mushroom/tomato sauce w. sausage, onions, olives and garlic. Yum, at least it sounds like it would be. I am not sure why I put olives in there, I am not a big fan of them.

I did not work out today, nor did I go for a ride :( On the brighter side, I made something for my class that will help you in your workouts. I'll send it your way once I get a chance to talk to you about it!

I hope your feeling better. Your hips hate you for sure. Be nice to them!

FML

I have to run off to class now, but let me tell you about my last 12 hours. In between clients, I realized I had part 1 of my project due. I tried to find it in the syllabus and on the teacher's Black Board, but I couldn't so I had to email her. I did not get a response so I drove home to work on what would most likely be part one of the project. I got home, got online and made dinner. Then as I am doing my homework and project, due today, my mac's charger kills itself, leaving me with 10% battery left. I had to quickly save and email myself all my work because 10% on my battery actually means 2 minutes! I have had my mac for almost 4 years now, and it picked last night to end itself!

Pair this with my wallet and credit card, this has been a terrible week, needless to say lol. On a brighter note, she emailed me this morning and I finished my project AND got time to blog :) Now I have to go find another charger to buy for my mac :(

I LITERALLY just missed you on here! 1 minute!

so tired! going to bed soon.
nothing exciting today.
did 20 minutes of yoga when i got home before jumping into studying. NEED SLEEP. blah. i haven't been sleeping well:( nor has my stomach been happy.
i found out i have to take my lab mid-term at a dif time cuz i work when it is going on. i'm gonna fail. i don't get lab at all. plus i need to take my car in! SO MUCH TO DO fml.
but on another note...
wait for it...
wait for it...
.............
.................
.............

My mom made my plane reservations home today!!!!! yayayayayay.
i come back friday then leave on sunday (bright and early but at least it's sunday). i have to change planes going both ways which sucks, it was SO expensive and that made it cheaper and allowed me to leave sunday. anywhooo can't wait to see you guys.
i advanced in my pt exercises- she gave me new ones :). i just wanna be able to run again and lift legs. i miss legs so much! i'm getting bored with my workouts though/platueing. need to switch it up because i'm not making a lot of changes in my body. I wish i could do more plyo stuff (burpees and other crazy things) to accelerate my training. this stupid hip thing is really holding me back.
i think i'm gonna change up my split again once my next two weeks of stress are out of the way.
anyways, off to bed so i can be successful tomorrow (fingers crossed), hopefully ace my tests and quizzes (fingers crossed), and get in a decent workout (fingers crossed), before major homework attack. Addy and I have fun plans for this weekend so on top of all the crazy studying i have to do i wanna get as much other work done as possible so i can not stress about that and enjoy what we have planned. plus i'll need the extra time this weekend to study for my lab mid-term (not spend it reading stupid chapters for other classes).
nighty-night:)

Some basic notes

So I did not make it quite to 4am, but I tried! Here are some quick notes that I jotted down as I was reviewing to cue me of some things. Hope it helps a little.

Basic Biomechanical  Concepts

Velocity- Rate of change in distance over time. Velocity can be negative

Acceleration- Rate of change of velocity over time. Acceleration can be negative, such as driving in reverse.

Inertia- resitance of an object to changes in its state of motion. For example, something stationary will resist movement, and something traveling linear will resist lateral or reverse movements. Mass has a direct effect on inertia. 350# is harder to move than 50#.

Force- This one is tricky. The equation (for gym use only?) is: F=M(a+g).

                        F=Force

                        M= Mass of Dumbbell or Barbell

                        A= Acceleration

                        G= acceleration from gravity (9.81 m/s/s)

Momentum- “Quantity of motion an object has”

Velocity x mass

Work- force applied x distance

Lever Systems

Humans are predominantly at a mechanical disadvantage. We can generate lots of force with little movement.

Mechanical Neutral is when the effort arm and the resistance arm are identical in length and force.

Mechanical Advantage is where the effort over the resistance is over the coefficient of 1. An example is opening a paint can with a screw driver. Lots of force produced, but huge Range of Motion.

Mechanical Disadvantage is less range of motion to start an object, but less force.

First Class Lever has the fulcrum in the middle of the force arm and the resistance arm.

Second Class Lever has Fulcrum, then resistance, then force. An example is a heel raise. The Resistance is the body weight and the effort is the plantar flexors of foot. The fulcrum are the joints of the foot.

Third Class Levers are the most common in the body. One benefit to this is that there is a large effort force to gain speed and Range of movement in the body. Here, the fulcrum is still first, but then you have the force arm followed by the resistance!

Remember, they are just some basic notes. 

I did not workout today. I took my sister to Citysport, went to go study with her, drove home, studied and now I am here, passing out as I type lol. 

no worries about phone calls! Sorry i wasn't able to pick up when you called back. I was into my studying and then addy and i went out to grab some food.
it was such a gross day but it ended up working to my advantage and it was kinda nice to just cozy up and study and then watch tv at night.
anyway... can't concentrate for my life today! and i've been starving all weekend from all this studying, but none of the food i have sounds appealing.

made it to the gym:

3x:
single arm chest press- 25lbs/10, 30lbs/8, 35lbs/6 (FUCK YEAH 35 LBS FOR SINGLE ARM!)
Traveling pushups- fail

3x:
incline chest press DB- 30lbs/8
close grip chest press- 20lbs/8
db flyes- 20lbs/6-8
omg this set killed me! my chest was dead by the end!!!

3x:
rope tricep pulldown dropset- 27, 22, 17; 22, 17, 12; 22, 17, 22, 12, 7
SB pushups- 10 (Fail) actually really proud of myself, these felt good and my form has improved a lot

3x:
straight bar cable tricep pressdown- 27 for 8 dropped to 22 for 4
3 point MB pushups :) to fail. about 5 haha

DB pullover cuz i wanted to do something else so i just threw this in- 30 lbs/10, 35/8, 35/7

25 minutes on the AMT with some intervals thrown in (had started on the stairmaster but my knee was hurting :( )

now i have to work:/ blah. i don't wanna go. haven't even read the chapter. oh well this shall be fun

Here are some ideas for your chest day tomm.

Single arm incline pushup
Single Arm Floor Press (tight core) with DB
Traveling Pushups
Atomic Push Ups (TRX)
Push Up to Sideplank
Victoria's Push Up Matrix
Single Side Fly w. DB
Press to fail followed immediately by pushup matrix or push ups to fail or a DB drop set
Single Side TRX Chest Press (fun!)
TRX Chest press followed w. TRX triceps
Stability ball close grip press
SB Chest press w. DB (perhaps single side if you are feeling ambitious!)

I worked out today! Legs and back and everything I did not get to in the week. The exercises were all over the place, but the highlights were:

115# Cleans to fail, 5 sets
5 sets of 10 Box Jumps (Big and small stacked)
A row exercise that I made up, similar to the Pendalay Row you sent me
Ass to the grass squats w. 135#

I am literally falling asleep as I type this and I have to get up early-ish. I will write up the complete workout later on. Just wanted you to see that I finally hit legs!

Sorry I missed you today. My phone was about to end itself and so I didn't want to pick up, say hi and then have the phone die on me while I'm talking to you.  Also, I did not realize you were studying all day so my bad if I interrupted you when I called you twice earlier!

As for the team jackets, picture pink with zebra stripe underarmour! Everyday I'm shuffling!

It is now 9:54 and I am brewing a pot of coffee. When in your time knowing me have I ever gotten coffee? Stupid test on Monday :(

I'm glad you got to ride your bike because I didn't :(

I will finish my post later on tonight! Good luck studying!

why would they charge you for using your debit card? that is the dumbest thing i've ever heard.

and the granola bars have a bunch of protein. it's a recipe from oxygen mag and they have protein powder in them. so WIN:)

so I woke my ass up and went to this class with addy this morning. it is supposed to be 45 minutes spin 45 minutes weights but the guy who was teaching (the same guy from wednesday night class!) got asked last minute to cover it and thought it was supposed to be 75 spin, 15 abs. haha. I really wanted that but when he found out he was like oh shit and we compromised and did 60 minutes of spin and 30 of weights. My knees hurt SO MUCH from that stupid knee extension machine from yesterday. I'm icing as I type. Spin was good and then i did extra abs after the class and foam rolled.
It's so gross today. Addy and I had an awful time biking home, lol. So cold and rainy and windy :( but we made it and a hot shower + lunch has made things better :)
studying orgo alll day today. hopefully your day is more exciting.

I am glad you got to do legs. I did not, hopefully later on today though! Fingers crossed...again! I may or may not go cycling with Megan later on, but I will ride for sure even if it's by myself. I did not workout today so I have nothing to contribute...I just got too busy and tired from training.

I am all for implementing the Burpee Rule. Done.

Granola Bars as a pre and post workout snack. Great idea. Maybe you can find a way to add a little more protein to it? Food for thought!

I am searching for cycling tights, but I haven't found anything super solid for a good price yet. I also do not have a working credit card at the moment...FML. BTW, I am not sure if you heard, but Bank of America will now be charging me $5 a month to use my debit card. F Them! I am going to go look for a new bank this week.

Good luck on your upcoming week. C.T.F.O! I am sure you are going to be fine though. Regardless, I said it once, I'll say it again: You can always call if you get stressed or if you just want a break. I will allow it :)

we should instill this in our workouts. I know i'm gonna curse myself about saying that later since i'm the one who says it all the time, but i like it:)

now i'm making protein pancakes and gf, HFI friendly granola bars :) for pre and post workout snacks. yay.

before i get into today's workout... albert acknowledged my irrestibleness today :D
it was quite funny. He said something to the effect of "yeah, all those boys just don't know what to do. They see you and fall head over heels in love with you and then they have no idea what to do with themselves. All I can think is, heard it before- same story every time." it was HILARIOUS! Now, i don't believe this to be true but I thought you'd find it entertaining :)
haha.

legggg day. so boring now a-days.

Leg press
130lbs warmup, moved up to 190 for 3 sets of 10 reps- first set was one count out three counts down, second set was three counts up, one down, and last set was 3 counts up and 3 down then did a set of 10 reps at 220 lbs.

yes/no machine-
130lbs for both and did 10 normal, pulsed for 10, then isometric hold for 10 seconds

superset: 3x
hamstring curl- 60lbs w/ 5 second isometric hold and 3 seconds to lower dropped to 50 pounds to fail
leg extension- 70 lbs taking 5 seconds to lower, dropped to 50lbs and did single leg isometric holds. Officially never doing this machine again, my knees hurt SO bad after.

superset: 3x
wall sits holding 20lbs DB for 1 minute
stability ball hamstring curls (10) into bridge for 10 reps

spun for 35 minutes
abs
some pt stuff

my day was pretty boring... did laundry and hit up the grocery store. made some dinnnna. PESTO PASTA WITH CHICKEN! omg it tasted so good... i missed pesto!  lolz
now i'm baking, as i mentioned, and listening to some awesome trey songz :)

Dad's doing well, he's looking to find a new job. He's in contact with Nike again so maybe that will work out. they wanna hire him at the location that is an hour from his house but he has to see what the pay is first and he is telling them his goal is to get to the location close to his place. He said he wishes he would have stayed at WSC and waited to complete the Nike stuff cuz he probably would have gotten it then. 99 days till the baby is due! We gotta get him something- we should all need to chip in (if you guys are down).
annnyway, gotta go check on my granola bars.

I think you have already completed more than half the battle. Just the fact that you acknowlege the fact and then know that there is a bigger force inside that is pushing you to be the best you can be if the biggest step I think. Now it's "simply" about following the right pull instead of the wrong one.

That granola better be GF and comply with your HFI Diet. Doubt it. :)

I think you could have gone heavier with your DB bent over row :) 30 is a good number though. Now do 60 and I'll be impressed lol. I'm kidding. Although it would be a cool thing to see, some part of you would be pissed. Don't know which one, but something will get mad!

Oh yea, playing the cool card? Embarrassed of me? Ok that's cool. I'll keep that in the back of my mind.
*ring ring*
Addy: Who's that?
Victoria: *looks down* Oh no one...you know how it is, I'm so irresistible that all these boys keep calling me.

I'm fairly certain that's how it went. :) "lolzies"

Yay for stronger lats. They are defly one of my favorites to train. Maybe you can keep up with my pull ups now? I am still getting oh so close to the one hand pull up too, but I honestly may not have the Biceps to finish it. Did I just lose my man card for not having some super big bi's?

I am not getting you anything that I wasn't planning on...you know how I am though, once I have my mind set on something...it WILL happen lol. Just accept it and embrace it, it will make both our lives easier lolololol

I'm off to bed now too. Enjoy your non GF and non HFI granola!

Yeah, I've realized that there is still this little part of me that is like "get skinnyyyy" but there is this slightly larger part that is like "no, get strong. just be an awesome you." that bigger part just wants to feel good and eat right (and not feel sick when i eat)... so thats good.
oh the video was more about doing those rows rather then about norton... just found his video and thought it was a good explanation of the lift.

YOU better not get me anything!!! *victoria glare*

really hope you get legs in this weekend. i'm sorry about your day:( i'm glad you are feeling better and can get it all worked out this weekend. i'm also really glad you called and talked to me about it :)

did back and bi's today. but i hate the guys at my gym because they get on EVERY SINGLE cable machine and suck at sharing. it is so annoying. they like won't even let you (aka girls) work in with them so my workout wasnt the best. i couldn't kill bi's because cable machine is what does it for me and i had to stick to free weights :(


3x:
assisted pullups (lowered the assistance again-woohoo!)-10
face pulls- 25lbs/12, 30lbs/10, 32.5lbs/10
that cable lat one you showed me- 10lbs/8 and dropped down to 7.5lbs for 4 on each set but... YAY LATS ARE GETTING SO MUCH STRONGER!!! i remember when doing no weight on the cable machine for this one was freaking hard

3x:
back extensions- 10lbs/10x (damn my lower back felt this! it is so weak:( )
bent over DB row (could have gone heavier or more reps but my lower back was not happy)- 30lbs in each hand/8x

3x:
lat pulldown machine (like the one on the express line downstairs... like5 guys were on the lat pulldown so i couldnt use it:( )- 110lbs/8x

3x:
barbell bicep curls- 25lbs/10x
pushup to side plank with rotation- 5 each side

3x:
hammer curls standing on bosu-15lbs/8x (or maybe it was 10x)
spidermen feet on bosu- 10x

some random abs
stretch
home
work
baking granola now:)

I'll start with the most important ones first. Order does matter here.

First. I am SUPER glad you feel back on the right track after our talk. Wonderful! I knew you had it in you to get back on the beast train, you just needed a nudge. Super happy for you. I am back on your protein stuff so that will help you out too. Once again, I'm really <insert dad voice> proud of you!

Second. I am off the bench. This weekend will be a ride plus legs hopefully! I am determined to get sick at cycling. And Legs. Again.

Third. How do you know about Layne Norton? Did you see his stuff from before somewhere? He lifts really big, but he is still a funny guy to listen to when he lifts. Did you know he is working on his doctorate in some exercise field?

Fourth, no daily dose and no post for yesterday. But I hope you can forgive me knowing about my shit ass day :(

Fifth. You BETTER not get me anything!

I will have the lever system thing for you asap. Don't worry, it will help me too!

I really like the quote and I agree with it 110%. You honestly should not care nor concern yourself with other people. I do it and sometimes people think I am being arrogant or whatnot, but it does not matter because I (and you) are good at what we do. Period. Let them hate, "haters gon hate". Chances are, pound for pound, you are what they dream to be, just go prove it to them and more importantly, yourself. Make people jealous without even trying, that should be your goal. With the type of bros at your gym, shouldn't be hard for you :)

Gotta go to the MVA tomm morning :( Sads! Super Sads! But I am hoping to get a ride and some Deadlifts in tomm. Wish me luck! Thanks for chatting with me, it really helped, even though that was super calmed down compared to what I was earlier, just a mess.

EDIT

Sorry for all the posts! lol

So after my rant and rave I felt better and ended up working out:)
i went and did a 60 minute spin class with addy! We went early so addy could lift a little so i did some random tricep stuff and some body weight lunges and squats because i couldn't resist. Then we did the class. it was really good and i feel much better now that i worked out! Even though i was feeling crappy AND had gotten my blood drawn today i felt really strong spinning. He wasn't the hardest instructor but it was still a descent class and I was surprised i did so well. anyway, yay spinning!
we both biked today :) lolzies.
hehe.
okayyy time to showa and roommate dinna!

oh also...

http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

I'm getting bored of my workouts again. I need to switch things up. Shoulders are getting so boring for me :/ ughhhh...
okay bad day which i'm gonna post about BUT first a lot of random shit for you to read/take a look at:

FIRST: hilarious. and so true. happens to me too.

Dear readers, it is with troublesome news I break my three months of silence.

The statistics all point towards the same conclusion: we have a global outbreak of fuckarounditis.

Fuckarounditis is a behavioral disorder characterized by a mediocre physique and complete lack of progress, despite significant amounts of time spent in the gym.

Fuckarounditis most commonly manifests itself as an intense preoccupation with crunches, curls, cable movements, belts, gloves, balance boards, Swiss Balls and Tyler Durden. Fear of squats and deadlifts is another distinguishing trait. Physical exertion is either completely lacking or misapplied (towards questionable or unproductive training practices).

Despite an alarming increase of fuckarounditis in recent years, prevalance may vary greatly depending on location. However, in most commercial gyms, it has been estimated that 90-100% of individuals are afflicted to varying degrees.

Environment and social networks are crucial factors for triggering the disease. It has been proposed that the roots of the disease stems from misinformation and counterproductive training advice found in popular media (“fitness magazines”) and information hubs on the Internet.

Human nature and the so-called “laziness”, “magic bullet” and “complacency” genes plays a permissive role for allowing the disease to take hold.

The disease spreads rapidly, as carriers of the disease communicate with other individuals in locker rooms, Internet discussion forums and other arenas of interaction and information exchange in real life or otherwise.

The onset of symptoms typically occurs in young adulthood and may go undiagnosed for a lifetime. Diagnosis is set by a professional and based on observed behaviors and physique progress.

Symptoms, preventative measures and intervention strategies are reviewed and discussed.

- Berkhan, M. (2011) “Targeting The Fuckarounditis Epidemic: Preventative Measures and Intervention Strategies.”

SECOND: i feel like this has been me lately... but i'm not sure why the importance would have dropped for me. Possibly, and most likely, because i haven't been allowed to work my legs so i feel stuck and have seen my progress go backwards which frustrates me and makes me feel like it is all pointless.

http://s3.amazonaws.com/data.tumblr.com/tumblr_ls8p69oiLI1qeow5po1_1280.jpg?AWSAccessKeyId=AKIAJ6IHWSU3BX3X7X3Q&Expires=1317934595&Signature=01nUTZroLwU%2Fmyw%2FD4QHpvTNgRo%3D

THIRD:  get rid of the bench, Minh. get your ass down.

http://www.youtube.com/watch?v=c1Dh2u4mT4o&feature=player_embedded

good motivation, i think.

FOURTH: i love this. i think i need to print it and post it on my wall and read it everyday

“What I would prescribe for you is to get rid of all these silly, pathetic and disgusting notions of what you think a man should look like and start over. I’m going to give everyone a huge hint here: no one gives a shit what you look like. Now I’m not saying being a fat slob doesn’t raise some eyebrows in disgust, but if you kick as much ass as possible in the weight room and conditioning field AND start OWNING the fuck out of your given “sport” (you better start competing and making your training count), you will not only LOOK better but you will feel better. People are not attracted to vanity – they are attracted to confidence and passion. No one owns a room by the way they look; it’s how they carry themselves.”

-Jim Wendler

So, i've told you lots about my struggle. Well i was really starting to feel back on track after our talk and of course as soon as i get motivated and on track again, stuff has to happen (out of my control) to mess that up. akA this past weekend with my family. I couldn't do the workouts i ahd planned and eat how i wanted because of them all being here which through me off and now i have been off all this week. I skipped my workout again today. FML. But another problem i've been having is i have been eating gluten and fructose (started this past weekend with my fam being here) and then my stomach hurts everyday now and so i'm like well fuck it it doesnt matter what i eat because i feel like shit so i should just eat whatever and then i do and it's just a vicoius cycle. it will take at least a week for my body to detox once i start eating properly but feeling crappy for that week makes it feel like it will never change so i just continue to eat crappy. do you get what i'm saying? but i need to be really strict and deal with the pain for a week to get better. FASDLFJA;EITAJ;LSKGDJ ugh. and i'm really wanna get better- physically and mentally. I am still headed in the rigth direction, i don't wanna go back. I've really realized that. But i have a terrible problem with comparing myself to other people and I really need to stop. I need to stop and just starting kicking ass, and be the best ME not best anybody else because i'm not them.

I really hope i can get some rest tonight and then wake up and kill it tomorrow, ii'm so tired, i got like no sleep last night :/ i don't know why.