Who was I kidding? ... It's holiday season! Plus pics! (Sorry Chrissy!)

I was doing pretty good ... I think it was giving in to drinks and desserts Tuesday night that started it ... then Christmas cookies, and candy ... It's all in my head. I need to quit working at jobs that have food everywhere all the time!  Really though, it's just knowing that after Dec 31st it's all gone for 3-and-a-half months ... this 24-Day Challenge cannot come soon enough! I'll still be checking in weekly, so like I said, I don't plan on going totally nutso with junk!

But you know what though, I don't have a TON of weight to lose and 15 weeks is a sufficient amount of time to reach my goal.  I'm not going to to CRAZY and undo the progress I've made/am making until the 1st, but I am going to enjoy the holidays, and my Christmas with the family this weekend, and my time with friends this week (girls night Thursday, although it's bittersweet as it's my friend Heather's going away party...boo!), and my New Years!  

Btw, 2014 is going to be AMAZEBALLS (as Erika would say)!  Steve's new job and extra income, not to mention the extra income from Advocare too!  Kaleb is on the upward swing with the meds change and the new school!  New schedule with the kiddos/my job so I can have my work weekends off with the whole family!  Getting ready to refinance my house so it's officially ours!  Hopefully pay my car off this year!  And of course, my new body transformation!!!   Oh my gosh, this is the first time I've thought of this all at the same time.  I really can't wait to get this new year started!!!!!   

I did log my food up until Monday I think, and it's on MFP, but I'm not going to bother logging right now.  I will be keeping track of what I eat on paper, but not logging online for now. I'm reading a really good book right now, and between the info from that book, and from the sample meal plans I have from some previous show competitors, I'm working on creating my meal plan for January.  I do think it will be achievable!!  I just have to get more organized with my meal-and supplement planning!

Ok, so back up to last Friday. I love to meet my friend Emily for lunch on Fridays, so we tried out a new place, Upland Taphouse.  Really good food, but need more dessert choices. ;)  Check out my sandwich tho... as if they tenderloin slab isn't impressive enough, it also had BBQ pulled pork and bacon on it!

While we're on pics...let's do those first and then I'll go back and fill in my workouts!   

Ok, so on Monday my friends Chrissy and Jess came over to lift at home with me.  So Chrissy, although she is one of the most gorgeous people on this planet, I believe, she is not one of the tallest.  We did tricep dips with a 30-lb sandbag on our lap, but between her slick pants and shorter legs, she was having difficulty keeping it up on her lap, so I told her to squeeze it between her thighs for an inner-thigh workout.  I was TOTALLY joking, but next thing I know, here she is...

Freaking hiLARious!  I was rolling.

Tried taking some progress pics of my shoulders/back.  Can def see more definition, but my crap-eating has left me bloated all over, maybe shouldn't take selfies on a rest day either!  But here you go anyways. 

I got our first shipment from Advocare today!!!!  It was like early Christmas!  All I took today was my "MNS Max 3" vitamin pack, a ThermoPlus (since it was rest day), and a Spark.  Can't wait to start tomorrow (today technically) with my full regimen!!  Yay Catalyst!!!! Can't wait to try the other ones that I haven't used yet!

So many more products I still want for next order too...and the 24-day challenge too of course!  

(If you are interested in doing the challenge with me, email me at lesliehylton81@yahoo.com.  You can check out more info, and all the products on my website here. )

Ok, on to workouts!  (And calories/macros for the days I already logged)

Wednesday 12/11
4:30pm BodyAttack

Calories: 1509
Protein: 201g
Carbs: 131g
Fat: 54g

Thursday 12/12 
4:30pm HIIT
5:30pm BodyAttack
6:30pm BodyPump

Calories: 1478
Protein: 157
Carbs: 139
Fat: 54

Friday 12/13 
9:30am BodyPump
5:30pm BodyCombat
6:30pm CXWorx

(This was tenderloin day... calories unknown)

Saturday 12/14 
Practice new BodyCombat at home (lower intensity)
Lift at home - 10 x 10's: (first time doing 10x10's...still figuring out weight selection)

Squats - 120lb - 10x10 (need to go up)
Flat bench chest press - 50lb - 10x10 (go up)
Deadlift - 100lb - 10x10
Bentover BB Row - 55lb - 10x10
Calf raise - 15lb kettlebell - 10x10 (go up)
Alternating side-to-front raises - 10lb - 10x5 ea.

Abs - Only time for The Triple + Russian twist (1 set)

Calories: 1371
Protein: 175
Carbs: 112
Fat: 55

Sunday 12/15
 Lift at home - 10x10's

Lunges - 80lb BB - Forward-stepping 5x10 ea. leg, Static 5x10 ea. leg
Seated Incline bench DB Press - 15lb - 5x10 / Flyes - 5x10
Good Mornings - 45lb bar - 10x10
Bentover DB Flyes - 10lb - 10x10
Weighted Hip Bridge - 115lb - 10x10 (OUCH!!!)
BB O/H Press - 50lb - 10x10

Abs - Normal routine x2 sets  (see previous post here for ab workout details)

Calories: 1468 (til 5am Mon)
Protein: 202
Carbs: 100
Fat: 60

*This was Check-in day (last post)

Monday 12/16
(Started adding in extra cardio + sprint intervals)

35 minute LISS (low-intensity steady-state) arc trainer
10 minutes HIIT (high-intensity interval training) arc trainer - Two 4-minute Tabata sets (with 1 min rest in between, 1 min cool-down)
**Burned 626 calories in 45 min!**

Lift at home with Chrissy & Jess - all are 3x20's 

BB Squats - 135lb
DB Row - 22.5's
Decline pushups - feet on bench

Deadlift - 105 lb?
Alt Front/Side Raise - 10lb
Tricep Dips - 30lb sandbag (still laughing)

Good Mornings - 45-lb BB
Arnold Press - 12's
?? Cannot for the life of me remember the 3rd exercise

Abs - Normal routine, 2 rounds 

Calories: 1701
Protein: 183
Carbs: 149
Fat: 61

Tuesday 12/17 
10:30am Lift w/Steve @ Monon - Upper body 3x20's

Flat bench Chest Press - 65lb - 3x20
Pull-Ups (overhand) - 14 (76lb) - 1x20 // 15 (82lb) - 2x20 
Upright Row - 45lb - 3x20
Cable Chest Fly (single-arm, upper chest) - 25 - 3x20 ea
Seated Cable Row - 60 - 3x20
Rear Delt Fly (Cable, single arm) - 20 - 3x20 ea

1:30pm @ Monon

35 min LISS Arc trainer
10 min HIIT Arc trainer (2 Tabata sets w/1 min rest between sets, 1 min cool-down)

5:30pm - BodyPump 

Wednesday 12/18
Lift @ Monon - LEGS - 3x15  (I had to go heavier today... I just needed to)
  
Smith Squats - 145 - 3x15
Single-leg ham curl - 20 - 3x15
Leg Press - 300 - 3x15 
Deadlift - 125 - 3x15
Seated Calf - 70 - 3x15
Leg Extension - 65 - 3x15
Lying Ham - 50 - 3x15
Glute Kickbacks - 100 - 3x15
Adductor/Abductor - 75 - 3x15


4:30pm BodyAttack (*yes, I did Legs on Attack day... whoops)

Thursday 12/19 
REST DAY (what?!)  

I know...sometimes there aren't enough hours in the day.  I am planning on working one rest day a week into my new schedule though. I know I need it. It'll be good to have a low low carb day too, or maybe even a 24-hour fast here and there.  We'll see...

Ok, long enough.  Two more hours til bedtime!  

HAPPY FRIDAY!

Check-in time: Down a pound...need to increase my calories. Wait, huh?!

That's right ... My total bodyweight decreased by 1 pound, but the problem is that I've decrease calories too much (hitting closer to 1300-1400 daily rather than my 1600 calorie goal).  And for the past two check-ins, my lean body mas (LBM) has decreased from 125.26 lbs to 123.3 lbs yesterday.  This has increased my overall bodyfat % to 17.8, which is a 0.45% increase from two weeks ago.  I need to increase my calories so that I am not losing muscle, while still keep my carb intake lower (hello protein!).  

I'm doing well at @ 100g of carbs daily, but I did have another cheat day on Friday, so I'm sure that's the biggest part of my problem.  I'm definitely looking forward to January!  I'm going to enjoy what time I have left (yes, without sweets, a part of me is dying), and enjoy my once-a-week (planned) cheats!   I am going to enjoy our Christmas at Steve's parents this weekend, so I may have a 24-hour fast in my future!

BUT, since I'm going to start checking in weekly instead of biweekly, I'll be able to keep better track of fluctuations and adjust accordingly, and I think it'll keep me from over-doing it, knowing my check-in is coming up sooner! 

I'm also going to add in 30-minutes of low-intensity-steady-state cardio 3-4x weekly with 10-minute sprint intervals , and that should definitely make a difference as well.  Also should get some extra lifting time in too!  YAY!!

Looking forward to seeing those numbers fall! 17 weeks to go!  And by the time I finish my 24-day weight loss challenge on January 24th, I'll be at the 11-week mark!!  My goal for that date is to be at 14.5%, which is about a 5-lb fat loss from where I am right now.  

Honestly, with doing the challenge on top of cracking down on my show diet, and using the Advocare products, I am planning on blowing those numbers away!!

If you would like to join me in doing the 24-day weight loss challenge, you can order yours from my website here!!! I'm also offering free body-fat analysis before and after (if you live in or drive to Indy!), and me and some of my friends are having a contest to see who can get the most people to do the challenge with us, so help me out!!! 

I don't have my notebook with me to post all of my workouts, but will do that this week sometime.  And as always, you can view my Food Log on Myfitnesspal.com (add me...user name lesliehylton81).  

Happy Monday!!! 

Lowered calories and carbs (After drinks & cheat day w/girls)

First off, it seems as though my last blog post caused a lot of pain to many ... in an AWESOME way!  Several people contacted me to let me know that they tried my abs workout that I posted last time, and many commented on the fact that they could not laugh, sneeze, or cough without crying!

You're welcome!

Love that!

Ok, so I think I must have been trying to kill myself Saturday...

Saturday 12/7

8am HIIT

9am BodyPump

10am BodyCombat

(nap)

4:15pm BodyPump

5:15pm BodyAttack

I actually felt really good though!  I did treat myself to a big juicy hamburger (made with Laura's lean beef, but on a white bun) with half an avocado ... yum yum! Went to Scotty's Brewhouse with my chica's Saturday night for some drinks and girl chat.  This "cheat" was not planned, but was necessary.  More than a few drinks, but the good news is that the cookie sundae I ordered (which I would have enjoyed during, but regretted afterwards), the bartender forgot to put the order in, thank God! So we got free drinks instead (even better)!  I'll have to get the picture from Jess of me liking the chocolate off the bottom of my martini glass (and the caramel out of Emily's).  It was worth it...I had a blast..

Just a note.  No, i do not bother trying to log my cheat days on MFP.  Not because I don't want you to know what I ate/drank (because I'm telling you on my blog...duh), but just because if I have a cheat day (less often now, and usually scheduled...and disappearing in January) then it's because i want to ENJOY MYSELF, and not worry about having to keep track of every morsel I devour.  And enjoy I did!

Sunday 12/8

10:30am BodyCombat (I talked Steve into teaching BodyPump for me...free drinks, remember?)

11:30am CXWorx

I hosted an "It Works" party Sunday evening and this was a true cheat day!  Wine, brownies, pudding dessert, cookies ... good thing that crazy wrap thing sucked some of those toxins out of my fat cells!  And the Greens we drank got a few out otherwise too...whew! 

Luckily my workouts apparently somewhat balanced out some of the junk... I didn't gain poundage, but was definitely bloated after the weekend.  Sunday night is when I decided that I need to lower my carbs.  I know that closer to show I'll have to start dramatically reducing carbs, which scares me because of my Les Mills classes.  My teaching is more about performance rather than about my own fat-loss, so I feel that since reducing carbs=reducing energy ... so I may have to get creative.  But I do beleive I can go lower than I have been and be ok.  I've been still eating bread, etc, and my overall daily carbs have been 150-200g. So my thinking is, if I can reduce my carbs, but still keep my overall calories at a sufficient amount, I should be good. Especially since I'm adding in my Advocare performance supplements soon also!  So I'm going to try staying under 100g of carbs and see how I feel. See how I progress.  Adjust as necessary.  

New calorie goal = < 1600 calories

                           Protein: 180g (45%)

                           Carb: 100g (25%)

                           Fat: 53g  (30%)

(Sample meal plan on Sunday 12/8 of MyFitnessPal food log.)

Monday 12/9

7:30am BodyAttack ... what a way to start the week!  And post-cheat-day!

I really, REALLY wanted to lift today, but ran out of time (cleaning house, grocery store, doc appt downtown, get ready for work).  I did take a 2-hour nap, but I needed some more sleep before my 12-hour shift from 7p-7a...plus I figured my body could use a rest for a day.  (Yes I did BodyAttack, but still more than a days rest from 8:30am to 3pm Tuesday.)

Calories: 1405*

Protein: 174g / 46%

Carbs:  92g / 24%

Fat: 51g / 30%

*Even though I hit my macros almost exactly on target, my overall calories are under 1600 because of my HumaPro protein. 1 serving contains 25g protein but zero calories.  Two servings = 50 g protein... protein has 4 calories per gram, so 50x4=200 calories. So I ate 1400 calories instead of 1600 to hit the same macros!  Awesome? Yes.  Worth $60 per container?  I hope so...

Tuesday 12/10 

Lift @ Monon Center - 4x20's

Note:  It is still KILLING ME to decrease my weights!  I just love lifting heavy, and have been continuing to increase my weight and my strength, but am now being told that I need to increase my reps to start leaning out, and that I will lose strength in the process.  

But, on the plus side... it will help me get SHREDDED!!

ANYWHO! 

When I got to the Monon today, I first went into the sauna.  Not only is it cold outside, but I like to sit in there to work up a sweat and get my muscles warm, and I use that time (10-15 min) to write down my workout, so I do go onto the floor with a plan.  I may alter some things here or there, but generally I stick with what I initially put down.  I don't get to lift much this week, so I did total body... goal was to get two exercises per muscle group. I did have to cut out a set out of the last few exercises.  And I did throw in Deadlifts... because I love deadlifts. 

And I must say, when I started, after the first set of Smith-machine squats...even though I couldn't wait to lift today... I was tired.  I had fasted since 1am (I'll tell you about that in a minute) until 1 woke up at 2pm, so 13 hours with no food, and only a Quest bar for pre-workout. And I had just woken up!  But yeah, I was tired.  

I had just done my first set, warm-up of 105-lb squats, and then Corey came over to say hi (he is my Advocare advisor/mentor).  When he offered me some Catalyst I wanted to jump up and down!  And then when I realized I had ONE more packet of Spark that I had left in my bag too, I'm like, oh it's on today! I've been out of Spark for a couple days (I thought) ... I can't wait to place my first actual order when I get paid on Friday!  (You can check out all the Advocare products on my website here. I WILL be doing the 24-Day Challenge soon. I haven't decided yet if I'm waiting until Jan 1 or not....)

That's twice Corey has supplied me with Catalyst at the Monon... and it cracks me up because I know the exchange has to look like a drug deal! LOL  Regardless, within 15 minutes in I'd forgotten all about being tired... actually ended up making myself leave at 4:45, 2 hours later, because I had to get home to the kiddos.  And then I still went home and did abs and butt!

I'm still trying to determine my weight selection for 4x20's. I'm still too heavy on some stuff and having to decrease after a set or two.

Smith Squats (105lb warmup 1x10) - 145lb - 1x20

                                                    135lb - 3x20

Cable Flyes - 20lb - 4x20

Single Ham Curl - 20lb - 1x20

                         15lb - 1x20

                         12.5lb - 1x20

                         10lb - 1x20 (hold at top 10 counts last rep ea side)

Lat Pulldown - 45lb - 4x20

Seated Calf - 60lb - 4x20

Alt. Front/Side DB Raise - 10lb - 4x20 (10ea)

Leg Extension - 65 - 1x20

                      55 - 1x20

                      50 - 2x20 ( 5 reps w/triple pulse at top)

Seated Chest Press (machine) - 50lb - 4x20  (I much prefer BB on flat bench)

Lying ham curl - 45lb - 3x20

Cable Seated Row - 60lb - 1x20

                            50lb - 2x20

Add-ins (not in order):

Deadlift - 135lb - 1x12

                         2x10 ... need my hooks, grip strength gone to crap. But really I need to lower my weight :(

Back Extension - 25lb - 3x15

Rear Delt Machine - 40 - 1x20

                                   1x50

                            35 - 1x20

At home:

Regular Abs workout (2 sets ea.) 

115-lb weighted hip bridge - 3x20 (hold ten counts at top last rep of each set)

Calories: 1,108

Protein: 126g (37%)

Carbs: 80g (23%)

Fat: 60g (40%)

Oh yeah ... so I fasted from 1am yesterday morning until 2pm when I woke up.  The hospital is working on glossing the floors or whatever...and I didn't get the memo to get my food out of the break room fridge until it was too late!  We were banned from the area the rest of the morning.  One of the nurses did make a 2am McDonalds run, and I was going to get a high-protein, healthy(ish) salad, but apparently they only serve their unhealthy, non-meat products in the middle of the night, so I opted for black coffee and decided to just do a 12-hour fast instead.  Haven't done one in a while. I could have eated when I got home at 7am, but I was fine and figured I'd take advantage of the opportunity. And I was tired as crap.  So I drank my zero-calorie protein and went to bed.  (I've done Intermittent Fasting since last December, so it was fine.)

Ok, it's 3:30am and I'm starting to ramble.  

Oh wait, one more ramble...

When I got to work last night, I had my gallon of water with me. I try to drink the whole gallon during my shift.  One of the girls at work asked me if I was going to drink all that.  I said well yeah, that's the goal anyways.  "How do you do it? I just can't drink that much regular water. I have to put Mio or something in it."  And without thinking or hesitating, I replied that I've learned to just do things that I don't necessarily "enjoy", but know I need to do.  Hmm...how grown up of me.  I guess maybe I am getting there! ;)

Over and out.  Night all!

Last 5 days...Nutrition & Workouts + My abs workout & abs progress!

Nutrition:

I've been doing well with my diet (yay!), but still working on a specific meal plan to hit more closely to my macros.  Still eating mostly the same foods as before, just less, and without the jun & alcohol.  Some days I've been too low on calories, and overall I'm still too high on carbs ... (I'm enjoying those now while I still can!) I do need higher carbs on multiple workout days, for sure.  You'll see that in my logs below.
 
Goal: 1800-2000 calories 
         Protein 150-200g (30-40%)
         Carbs    30-40%
         Fat       20-30%

I'm giving myself a pretty large range for right now, because I'm still figuring out where I need to be, by paying attention to how quickly (or slowly) I'm progressing, how I feel, etc.   I've been in a pretty good ballpark, at least, but can still tighten up the diet even more.  It's a work in progress, but I AM seeing results!  

Sunday 12/1
1,972 calories 
     Protein - 174g - 34%
     Carbs - 212g - 41%
     Fat   -  57g -  25%

Monday 12/2
1,464 calories
     Protein - 130g - 32%
    Carbs - 155g - 39%
    Fat   -  51g  - 28%

Tuesday 12/3
 1,722 calories
     Protein - 166g - 34%
     Carbs - 169g - 35%
     Fat  -   66g -  31%

Wednesday 12/4
2,047 calories (awake 26+ hours)
     Protein - 164 - 30%
    Carbs - 210g - 38% 
    Fat  -  79g  -  32%

Thursday 12/5
1,638 calories
     Protein - 144g - 33%
    Carbs - 171g - 39%
    Fat -  53g  - 28%

Looks like I definitely need to up my protein still, and lower the carbs for sure. 


Workouts:
Monday 12/2 - Lift at home 4x20's (with Chrissy)   

Alternating 2 exercises at a time:

1a) BB Squats            135lb     4x20
1b) DB Chest Press     22.5 lb   4x20

2a) Deadlift (stiff leg) 115lb     4x20
2b) DB Bentover Row   22.5lb   4x20

3a) BB O/H Press        55lb      1x20
                                50lb      1x20
                                45lb      2x20
3b) Wide DB Flyes       10lb      4x20
     
4a) Standing Calves    40lb KB  4x20
4b) BB Good Mornings  45lb      4x20

Abs (*This is my normal abs workout btw)

Set 1
Hanging Knee Raises x20
KB Side Benders x 20 ea side
(Alt.; Repeat set 2x thru)

Set 2
Ab Wheel Rollout x15
C-Crunch x25 
(Alt.; Repeat set 2x thru)

Set 3 (w/ 15-lb medicine ball)
The Triple* 20/15/10
Russian Twists x20 ea side
(Alt.; Repeat set 2x thru)

Abs progress ... took this pic Monday night after this workout...obliques starting to show!

*"The Triple" consists of 3 exercises with no rest in between:
1) Arm & Leg extensions (w/med ball) pull into c-crunch x20
(long on the extension, keeping lower back down into floor, and high & tight on the c-crunch) 
2) Crunch w/knees up 90-degrees, holding med ball up, straight arm. Crunch ball towards ceiling as high as possible x15
3) Anchor med ball over head on floor with feet/legs straight up towards ceiling, lower back glued to floor as you lower heels (straight leg) to floor slowly and raise back up x 10

Tuesday 12/3 
30 min cardio (arc trainer) + sauna
BodyPump

Wednesday 12/4
BodyPump
BodyAttack

Thursday 12/5
Rest Day!  Slept all day til 4:15 to catch up from 26+ hours awake yesterday.
I did do my abs workout (above) tho.


No idea where my weight is, haven't been on the scale in a few days, but noticeable difference on my waistline.  Just not eating crap...sugar, sodium... has made a huge difference.  Can't wait to start seeing the leg fat disappear and see what's under there!!

Full food log on MyFitnessPal.com (user name lesliehylton81). Add me!

HAPPY FRIDAY! 

Check-in: Measurements ... that is all

Measurements in:

Bodyfat 17.35%
Down 0.78% in 2 weeks
Down 1.56% in 4 weeks
Down @ 2 lbs in 4 weeks

With my diet now in check,my goal remains to lose 1 lb per week, although if I can lose 0.5 per week eating crap, maybe I can lose at least 1.5 per week ...hmmm. I'm excited to see what the future holds!

 

Lots of food + lots of workouts over Holiday & weekend ... but The Diet started today!!

I did some pretty good damage food-wise from Wednesday thru Saturday: 

2am cookie dough/cookies and wine on Wed night (well Thursday am) w/Sue

Thursday Thanksgiving dinner @ home - turkey breast, stuffing, cornbread, mashed potatoes w/ gravy & corn...and the half of a strawberry cheesecake

Friday night sushi and desserts (chocolate cake, cinnamon crunch popcorn, & no bake cookies) & drinks (mostly vodka) with friends

The big family feast at the in-laws on Saturday (aside from the regular food -ribs, cheesy potatoes, roll w/butter,  and wine... apple pie (2+ pieces), brownies, fudge, chocolate covered peanuts, "better-than-sex" cake (it was good but not THAT good!), pumpkin cake, candy corn + peanuts, buffalo dip w/chips... I'm sure there may have been more.  YES I CAN EAT A LOT!  

This is why I decided to go ahead and start my full fledged diet today, instead of waiting until Jan 1. It's December 1st...why not? What better time than now.  Imagine how much damage I could do in a month if I don't crack down...or how much progress I can make if I do! I will still (until Jan 1) allow for scheduled cheat days maybe 1x a week for pre-planned events (next Sunday I'm having an It Works party so that will be a cheat. Friday night next week will be movie night w/Kaleb so we may do pizza/popcorn.  Christmas family dinner will be a cheat day.)  But no more daily crap-eating and back to logging everything on MyFitnessPal!  (MFP user name is lesliehylton81) .

Today was good; right on target.  Total calories 1918 (that's counting all night at work tonight, so about 9am Sunday morning thru 7am Monday morning).  

Protein 175g = 35%
Carbs 213g = 43% (increased carbs because of multiple cardio workouts)
Fat 57g = 22%

Obviously I do better when I'm all-in.  So I'm cracking down now, cutting the crap, and sticking to a 1800-2000 calorie diet (I'm working on my meal plan).  Goal is to stick to 35-40% Protein, 35-45% Carbs, and 20-25% Fat (depending on my workouts each day...higher carb/lower fat on intense workout days, and lower carb/higher protein/fat on rest or lighter intensity days). 


The workouts - Wed thru Sun:

Wednesday 11/27
30 min on elliptical @ Monon Center + 20-30 min in sauna

I had no intention of lifting today, but couldn't help myself!

Quads/Hams

Leg Press - 350lb - 3x12
Single Leg Ham Curl - 30lb - 2x12, 1x10 (ea leg)
Leg Extension (double leg) - 80lb - 2x12, 1x10
Seated Ham Curl - 75lb - 3x12

I wish I had more time because I had Spark & Catalyst and felt AWESOME but had to leave :/

Thursday 11/28 - REST day! (Thanksgiving)

Friday 11/29 (no heavy lift)
8:30am @ 15 min min HIIT (practice for tomorrow session)
9:30am BodyPump
10:30am CX Worx
5:30pm BodyCombat
6:30pm CX Worx

Saturday 11/30 (no heavy lift)
8:00am 20 min HIIT
9:00am BodyPump
10:00am BodyCombat

Sunday 12/1 (no heavy lift)
10:30am BodyCombat
11:30 CXWorx
2:00pm 20 min HIIT

Even with all the crap I ate the last few days, I did fluctuate up and down weight-wise, but seemed to have settle back into the 152-153 that I was at, so hopefully with all my workouts that last three days, maybe I at least broke even! BodyFat % tomorrow so we will find out!

 

Workouts Thur 11/21 - Tues 11/26

Just gonna get right to it:

Thur 11/21

Quads & Shoulders:

BB O/H Press                 60lb    3x15
BB Squat                      130lb   3x15
Alt DB Front/Side Raise   10lb    3x12
DB Lunges                    22.5lb  3x15
DB Rear Delt Row           22.5    3x15 ea
Goblet Squat - KB           40lb    3x20
Arnold Press                  15lb    3x15
Step Ups w/DB               22.5's 3x10ea

Bicep/Tricep:

Concentration Curls        22.5lb   3x10 ea
Dips                              bw       3x20
Inner Bicep Curl              15lb     3x15
Skull Crushers               45lb bar 3x15

Abs:

Hanging knee raise            3x15
KB Side Oblique Bends       3x20 ea
Ab Wheel Rollouts             3x15
Crunch (knees up)              3x25
The Triple w/med ball         3x20/15/10
Russian Twists w/med ball  3x20ea 


Friday 11/22 @ Monon Center

Upper & Lower body

Smith Machine Squats - 155lb - 3x15
Cable Flyes (upper chest) - 25lb - 1x20, 2x15
Single Leg Ham Curl - 35lb=1x15, 30lb=1x15 1x12
Lat Pulldown - 67.5lb - 3x15
Seated Calf Raise - 90lb - 2x15, 1x12 (ouch!)
Rear Delt Flyes - 60lb - 3x15  (1st set=75lbx10reps, 2nd set=65lbx10 reps)
Glute Kickbacks - 110 lb - 3x15
Leg Press - 280lb (need to increase weight) - 3x15
Pec Deck - 55lb=2x20, 60lb=1x15
Deadlift - 135lb - 2x12 (this was the set I referred to in my last post...)
Seated Cable Row - 70lb=1x15, 60lb=2x15
O/H Press Machine - 70lb (too heavy) - 1x15, 2x10
Low back extension - 25lb - 3x15
Leg Extension - 75lb 3x12
Assisted pullups - 14 - 1/12, 1x10, 1x8

Ran out of time


Saturday  11/23    
9am BodyPump
10am BodyCombat

Sunday 11/24
9:30am BodyPump
10:30am BodyCombat
11:30am CXWorx

Monday 11/25  - Lift @ Monon

DB Chest Press - 35lb - 1x8, 2x10
B/O Row - 30lb - 1x12, 2x10
BB Squat - 185lb - 3x10
Deadlift - 135lb=1x10, 155lb=2x10
DB Front to Side Raise - 15lb=1x8 ea, 12lb=2x10ea
Seated Row - 70=1x10, 75=2x10

Cable Flyes (upper) - 25lb=1x12, 30lb=2x10
Lat Pulldown - 70lb - 3x10
Leg Extension - 85lb - 3x10
Lying Ham Curl - 75lb - 3x10
O/H Press - 60lb - 3x10
Back Ext - 25lb - 3x12

Seated Calves - 90lb - 3x10

Modular Arm Curl - 35lb=1x10, 30lb=2x10
Rope Pulldown - 50lb=1x10, 60lb=2x10
Close-Grip pullups - 14 - 3x10
Tricep Dips - 8 - 3x10

(Sauna)

Tuesday 11/26   
(Random lifting before BodyPump)

Hanging knee raise - 4x15
Wide Pullups - 3x15
Close-Grip Pullups - 1x15
Rear Delt Flyes - 3x15
Adductor/Abductor - 3x15 ea


Dat's all for now!

HAPPY THANKSGIVING!!!

Puke-fest,Pink Concert, Poses, OH MY! Deadlifting in public...And Shoulder striations...YEAH! (Yes, I'm still here!)

Lot's to cover today!  So... apparently the only "downtime" I ever have is when I work!  I have not had time to update, but I HAVE been logging my workouts, which I'm about to share with you!  

Yeah, this is the first full 12-hour shift I've worked in a while.  I was off work last Monday/Tuesday ... then I had a bout of food poisoning Tuesday night (Note: don't eat 4-day old tuna/mayo that may have sat on the counter longer than I realized...good timing though, since it kicked in right after a cheat meal of pizza and SMORE'S pizza!).  I was dehydrated and recovering Wednesday night, then Thursday was the P!nk concert (AaaaMAAAAZing!!)  I worked a half night Friday and was off work again Saturday/Sunday ... so here I am finally!

As for food ... I'm not doing horribly (measurements on 11/15: 18.13%, which is down 0.78% bodyfat in two weeks...not too shabby I guess), although I am still having some "bad" stuff occasionally (sweets and alcohol), but not really going overboard at all (except puke-fest night maybe).  My weight loss goal for now is a pound of fat-loss a week, and thus far am right on track (although in my head I want to be losing faster).  I am still wanting to build a little more muscle, so I'm going to enjoy my time with food for the rest of the year and continue to "bulk" until the new year, and then it's GO-time!!  That said, I do want to continue to make progress thru the holidays and not fluctuate wildly up and down, so I do plan to indulge without OVER-indulging.  I may or may not log my food on Myfitnesspal until the new year, not every day at least.  If I do it'll be more or less to see where I'm at on my macros.  As I've said before, you can always add me as a friend (lesliehylton81) to view my food log there. 

I'm starting to learn the competition poses and now I'm getting super excited!  It's going to be a lot more challenging, I think, than I can even imagine yet!  Can't wait to learn the rest and start practicing them (every time I pass a mirror) and start to put together a routine!  (Song suggestions....GO!  I'm already thinking Fallout Boy's "My Songs Know What You Did in the Dark"!)

Ok...here it is. WORKOUT LOG!  (Quick note:  I loooooove LIFTING!!) 

I don't mind working out at home, in fact sometimes I prefer it.  We are fortunate to have our Sunroom Sweatshop and all the equipment that we have... BUT having access to all the machines at the Monon (and sauna!) ROCKS!  Plus there are mirrors and I can SEE my progress happening and it's getting me even more motivated diet-wise because I can't wait to see my muscle under this layer of fat! 

Today I saw striations in my shoulders for the first time and I got ALL excited!  I don't know how long they've been visible because I'm not used to lifting in the mirror!  Gotta admit... I was kinda checkin' myself out!

Also, this was the first time I deadlifted in front of other people!  It was really ... just ... scary, awkward, and weird. But kinda in a good way?  Actually it kinda rocked because the chick hogging the rack for an hour, acting all bad-ass it seemed, was DL-ing like 70 pounds. I only had a couple minutes before I had to leave (Steve was almost there to pick me up... we had to go get the kiddos from school...) I almost said screw it, but I really wanted to get them in before I left!  So when she finally walked away, I quickly threw on 135lbs,  Hollywood Undead blasting in my earbuds, did two sets of 12 reps, feeling like everyone was staring at me the whole time... then ran out the door (not literally, but still..). I have no idea if anyone was looking at me or not. And I'm sure it was a lot more dramatic in my head. ;)

Ok, for real, the workouts:

Wed 11/13:
Abs at home in the morning
4:30pm - Teach BodyAttack


Thur 11/14:
8:30am - Took Steve's Tabata class (7 rounds)

9:15am - Lift @ Monon: Total Body (no notebook, some weight unknown)


        Leg Press (Quads) - 320 lbs - 3x10
        Cable Flyes (Upper chest) - 40 lbs - 3x10 (+ 1x10 @ 50 lbs mid chest)
        Single-leg Curl (Hamstring) - 35 lb - 3x10
        Lat Pulldown (Back/Lats) - 60 lb - 3x10
        Single Leg Press (Quad) - ??lb - 3x10
        Single Kickback (Glute) - 90 lb - 3x10
        Leg Extension (Quad) - ??lb - 3x10
        Seated Calf Raise - 90lb - 3x10
        Back Extension - 25lb - 3x10
        Close-grip pullup - ??lb - 3x10
        Tricep Rope Pulldown - ??lb - 3x10


Sauna!


Friday 11/15
9:30am BodyPump
10:30am CX Worx





(Enormous nachos for lunch!)

 

5:30pm BodyCombat
6:30pm CX Worx




Saturday 11/16 9:00am BodyPump
10:00am BodyCombat

Practice Posing w/Sandy!


Sunday 11/17

Lift @ home w/Jess (Total Body)

Chest:  Incline DB Press  - 22.5lb  -  3x15
           Flatbench BB Press - 65lb - 3x15
Back:   Good Mornings  - 45lb bar - 3x25  (holy hamstrings...hurt for days)
           Alt: DB B/O Row+Fly  - 12lb - 3x15
Should: BB O/H Press - 65lb -1x15//55lb - 2x15
           Alt: DB Front to Side Raise - 10lb - 3x12 ea
Quads: BB Squat - 165 - 2x15//135 - 2x20
           StepUps - 22.5lb - 1x10 ea leg // Static Lunges - 22.5 - 2x20 ea leg
Hams:  Romanian Deadlift - 145lb - 3x12
           Alt: Ham Ball Curl + Ball Inner Thigh Squeeze - 3x12/20-sec

Monday 11/18
5:30pm BodyPump

Tuesday 11/19

Lift @ Monon - Chest & Back (w/Steve)

Cable Fly (upper)       20lb      4x15
Lat Pulldown             65lb      4x15
Flatbench Press         70lb      4x15
Seated Cable Row      60lb      4x15
Pec Deck                  55/60     2/2x15
Single-arm B/O Row   25lb      3x15 ea
Incline Bench (BB)     65/60    1x15/1x12/2x12
Low Back Extension    25lb      4x15
Wide Pullups          10/12/14   1x10/8/6

Cardio - 15 min - Arc Trainer
Sauna - 15 min
______________________

5:30pm BodyPump

(Food Poisoning kicked in shortly after!)

Wed 11/20 - RECOVERY


I supposed that's quite long enough for now...  Thursday/Friday/Monday lifting workouts are pretty lengthy...stay tuned!!!!

Today's nutrition & workout

Short night at work tonight...yay!  I only work the 12-hour (7pm-7am) shift two nights in a row, and then a half shift, 7p-1a. It's not that bad...but I'm always looking forward to those two days off!!  


So this morning I was super tired after work, so I ended up only doing a short set of abs:

50 crunches (knees up)
25 leg drops
25 (ea side) oblique bicycles

4:30pm BodyAttack - I felt great and had lots of energy... eating healthy does wonders! (so does N.O.Explode!)


Nutrition:

Other than my almonds I'm about to have with my coffee, and my pre-bedtime Casein shake, I'm done eating for the night, but is all logged:

Calories:  1,719

Protein: 184g (43%)
Carbs: 128g (30%)
Fat: 59g (27%)


I found the site that explains how to set specific macros with MFP!  (Instead of the default 5% increments...). Check it out here!

Workouts from 10/28 thru today + 11/1 Measurements + Today's nutrition

I'll start w/today's food actually.  I pre-plan what I'm going to eat for the day so I know I meet my goal calories & macros, and adust if necessary if something changes... this includes what I have eaten and plan to eat up until 7am tomorrow morning (3rd shift):

Calories: 1,896

Protein: 168g (36%)
Carb: 129g (27%)
Fat: 78g (37%)

Again, for the full log, add me on MFP (lesliehylton81).


Ok, so here are my workouts from 10/28 thru today. I started off doing heavier (8-10 reps) but ended up going lower weight and heigher reps (20)... my training plan is still a work-in-progress, but I plan on doing both heavy compound and lower rep stuff too, especially isolated stuff.  I did join the Monon Center today also so now I can do machine-work too!  I used to hate working with machines, mainly because I felt like I wandered around not really knowing what I was doing... but I'm really excited for the variety of workouts I plan to do. I have quite a bit more experience now than the last time I had an actual gym membership! Anyways... here ya go. 

Monday 10/28: Chest + Abs

Incline DB Press - 22.5 lb - 3x10
Decline Pushups - 3x10
Incline Bench Flyes - 15lb - 3x10
Standing Forward Press (tube) - 3x10
Suspended Pushups - 3x10
Standing 1-Arm Flyes (Tube) - 3x10 ea arm
BB Bench Press - 75lb - 3x10

Hanging Knee Lift - 3x10
Ab Wheel Rollouts - 3x10
Hanging Oblique Knee Lifts - 3x10 (5 ea side)
Lying Flat Bench Hip/Leg Lifts - 3x10
Oblique Side-Bends - 40lb kettlebell - 3x10 ea side
The Triple (14lb med ball:Extension C-Crunch+Weighted Crunch [knees up]+Leg Drops) - 3x10


Tuesday 10/29 (8am): Quads + Calves + Abs & Butt

BB Squat (mid/wide) - 165lb - 3x10
BB Lunges (static) - 115lb - 3x10
Front Squat (narrow/mid) - 40lb sandbag - 3x10
Plyometric Lunges - 3x10 ea side
Alternating Step-ups (bench) - 3x10 ea leg

Standing Calf Raise - 40lb KB - 3x10
Seated Calf Raise - 115lb - 3x10

Med Ball Crunch - 14lb - 50x
Med Call C-Crunch - 14lb - 25x
Oblique Bicycle Crunch - 25x ea side

Weighted Hip Bridge - 115lb BB - 3x10


5:30pm BodyPump


Wednesday 10/30
4:30pm BodyAttack


Thursday 10/31 12:30:  Back/Lats + Bicep/Tricep

Assisted Pull-ups (tube) - 3x8
Bent-Over Rows - 95lb BB - 3x8
HyperExtension (stability ball) - 3x10
Inverted Row - 3x10 (1 underhand grip, 2 o/h)
Good Mornings + Bent-over Wide Rows - 45lb bar - 3x10 ea (SS)
Alternating Renegade Plank Rows - 15lb DB - 3x10
DB Bent-over Wide Rows - 22.5lb - 3x10
Single-arm Bent-over Row w/bench - 22.5lb - 3x10 ea

Concentration Curls - 22.5lb - 1x10
Close-grip BB Press + Skill Crushers - 45lb BB (SS)
DB Hammer Curl - 15lb - 1x10
Bench Dips - 1x20
1-arm DB Curl w/Incline Bench - 15 - 1x10
Body-Ups - 1x10

+ some abs

Friday 11/1
9:30am BodyPump
10:30am BodyAttack
5:30pm BodyCombat

Saturday 11/2
9:00am BodyPump
10:00am BodyCombat

Sunday 11/3 (3:30pm) - Shoulders & Hams

BB O/H Press - 65lb - 3x10
KB DLSHP - 40lb - 3x15
DB Squat Thruster - 15lb - 3x20
Alternating DB Side Lat to Front Raise - 10lb - 3x10 ea
Clean & Press - 75lb - 1x10
DB Rear Delt Row - 15lb - 3x15
Arnold Press - 15lb - 3x10
DB Reverse Flyes - 12lb - 3x10

BB Stiff-legged Deadlift - 160lb - 2x10
One-arm KB Swings - 15lb - 3x20 (10 ea arm)
Romanian DL - 120lb - 3x10
Ball Ham Leg Curl + 20-second ball thigh squeeze (ouch!) - 3x10
BB Good Mornings - 45lb bar - 3x10
KB One-Legged Deadlift - 40lb - 3x10

Standing Calf Raise - 40lb KB - 3x10

Monday 11/4
3 Tabata sets + BodyJam

Tuesday 11/5 - Chest/Back/Calves/Butt/Abs  (*started higher reps)

Incline DB Chest Press - 22.5lb - 3x20
Standing 1-arm Flyes (tube) - 3x20 ea arm
Decline pushups - 3x20
BB Chest Press - 60lb - 3x20

BB Wide-Row (o/h grip) - 60lb - 3x20
Hyperextension (ball) - 3x25
Single Arm DB Row - 32.5lb - 3x15 ea arm
Assisted Pull-ups (tube) - 4x5
Bentover DB Row (narrow) - 15lb - 3x20
Bentover DB Flyes - 10lb - 3x20

Standing Calf Raise - 40lb KB - 3x20
Seated - 110lb - 3x20
Weighted Hip Bridge - 110lb - 3x20 (ouch!)
+ Abs (didn't log)

5:30pm BodyPump

Wednesday 11/6
4:30pm BodyAttack

Thursday 11/7
Very little time - I didn't log, but I did Heavy Squats & Lunges, 3 heavy sets of 20 reps, I think.

Friday 11/8 3:30pm - Upper Body

Incline DB Chest Press - 22.5lb - 3x20
Bentover KB Rows - 40lb - 3x10 ea arm
KB SDLHP - 40lb - 3x20

Incline DB Flyes - 15lb - 3x20
Bentover DB Flyes - 12lb - 3x20
Alternating DB Side Lat to Front Raise - 10lb - 3x10 ea

Flat Bench BB Press - 65lb - 3x20
BB Bentover Row (u/h grip) - 65lb - 3x20
BB Overhead Press - 65lb - 3x12

Just for fun... 205lb Deadlift! (x2)  Wanted to try out my lifting hooks!

+ Abs

Saturday 11/9
9:00am BodyPump
10:00am BodyCombat

Emily's show!!!

Sunday 11/10
9:30am BodyPump
10:30am BodyCombat
11:30am CXWorx

Monday 11/11 - Total Body (KB/DB only)

KB Swings - 40lb - 3x20
KB SDLHP - 40lb - 3x20
Bentover DB Row - 32.5lb 1x20 / 22.5lb 2x20 (wanted range of motion & better form over heavier weight)
Goblet Squat - 40lb KB - 3x20
Standing Calf Raise - 40lb KB - 3x20
Incline DB Chest Press - 32.5lb 1x15 / 22.5lb 2x20

(Completed as a circuit, one set of each exercise, repeat circuit 3x)

Ham ball curl (1x20, 2x10) + Ball inner-thigh squeeze - 3x20 sec (alternating the two exercises)

Hip Bridge - 125lb BB - 3x20/15/10 (hold last one 10 sec)
Hanging Knee Raise - 3x10
Oblique Side Bends - 40lb KB - 1x50 (25 ea side)
The Triple (See above) - 1x20/15/10
Ankle Strap Heel Kickups - 3x10 ea leg

Tuesday 11/12 - 8:30am - Easy Lift: Biceps/Triceps

Concentration Bicep Curls - 22.5lb - 3x10 ea arm
Tricep Kickbacks - 15lb DB - 3x15 ea arm
Inner Bicep Curl (seated) - 15lb DB - 3x20
Tricep Bench Dips - 3x20
Hammer Curl - 15lb DB - 1x20

5pm (before BodyPump @ gym)
Tricep Rope Pull-down - 50lb - 3x20
Cable Machine Bicep Curl - 15lb - 3x20
Some assisted chinups

5:30pm BodyPump


Measurements 11/1
Chest     12    12    11 
Abs        14    16    14
Thigh      20    20    20
Tricep     18    18    18
Subscap   9      8     9
Illiac        10     9    10
Midax       11    10   10

Chest       37
Arms        11.5
Hips         37.75
Waist       31.5
Thigh       22.75
Calf         15.5

Weight: 153
BodyFat:  18.91%  (Up 1.5% from about 6 weeks ago...was not at all surprised-been eating like crap!)
Lbs Fat:  28.93
Lean Body Mass:  124.07



Now that I have everything logged and posted, my future posts should NOT be this long!!