Week 10

one word.... PATHETIC.

Concerts, plans in the evenings with friends, being sick... all these things contributed to my lack of getting work done in the gym. Felt like crap about it. Then got sick over the weekend so didn't do anything either. We did get grocery shopping done, you know back on the healthy foods and clean eating. I will be hitting it hard again and making up for lost time last week. I worked out twice last week, but that was all. So lame.

So basically my 12 week program has turned into 13... boo.

And on the 10th week

She fit into a pair of jeans she hasn't fit in for about 10 months! Just keep on keepin' on ...

9 Weeks later...

Well I'm 9 weeks into my 12 weeks workout program and I'm happy with the results and hard work I've put into it. I'm definitely feeling more energized, stronger, healthier and happier.  After the 9th week I'm down 21 lbs but my body looks more toned than it did in the beginning. My goal isn't a number, I don't want to be obsessive with a certain number or the idea of skinny. I want to have a toned body that takes hard work and motivation. I want to eat healthy, but again, I don't want to be obsessive about counting calories, I want to have a glass of wine if I want or a cookie and enjoy it without feeling guilty about it. I just don't want to be obsessive, that's when a vicious cycle of no good would happen to me. Seeing that I used to have an issue with Bulimia, I feel there are boundaries that I need to set for myself in order to stay healthy.


Week 9 was a little different as far as working out went. I had to lay off the high amount of cardio so that I could feel rested when it came to my run on Saturday. Note to self: lay off MORE next time.

Week 9
Monday:
B:oatmeal
L:chicken breast w/pretzels
D: protein shake
Workout:
6m run
Dumbbell bench press(3)12.5x15
Flat bench flyes (3)12.5x10
Dumbbell side laterals (3)8x12
Seated dumbbell press (3)12.5x15
Tricep pushdowns (3)45x15
Standing tricep extensions (3)15x15
Obliques (3)15x25
Abs
Overhead med ball 50
Straight leg with med ball 50
Standard crunches 50

Tuesday
B: protein shake
L:cottage cheese & wheat thins
D: subway 6inch tuna with jalapeños on honey oat bread (bombest of the bomb)
Workout:
2m run
Bentover dumbbell row (3)15x12
Underhand pulls downs (3)60x12
Dumbbell deadlift (3)30x10
Alternating dumbbell curls (1)15x10(2)12.5x10
Alternating hammer curls (3)15x10
Obliques (2)15x25
Sauna 20


Wednesday:
B:protein shake
L: tuna sammich
D: tilapia & salad
6m run

Thursday:
B:protein shake
L:protein shake
D:southwest chicken salad
No run
Dumbbell bench press (3)12.5x15
Flat bench flyes (3)12.5x12
Side laterals(3)8x12
Seated Dumbbell press(3)12.5x10
Tricep extensions (3)12.5x15
Obliques(3)12.5x25
Abs
Sit ups2x50
Skull crushers 2x50
Overhead crunches w/med ball 2x35 1x30
Russian twist (2)25

Friday:
B:protein shake
L: spasagna
D: pei wei
Workout:
(2)10 push-ups
(2) 25 mountain climbers
(3) sets of 100 jump rope
(3)15x25 obliques
(2)50 standard crunches
(2)50 skull crushers
(2)25 overhead w/med ball
(2)25 Russian twist
(2) 30sec planks

Saturday:
B: two slices of toast with peanut butter and 1/2 of a banana
L: hot wings (traditional style)
D: no dinner
*4 green beers, 4 miller lites, more miller lites, and wine (drinking binge)
8k race

Sunday:
B: no breakfast
L: turkey burger
D: one slice of pizza
S: popcorn and some sweet tart gummies at the movies

Week 8

Week 8:

Monday:
10 min stair stepper
Medicine ball squat (3)6lbx15
Dumbbell lunges(2) 10lbx20
Seated leg curl (3)4x12
Stiff legged dead lift
Calf raises on leg press(3)60x25
Leg press(3)50x12
Leg extensions (3)4x12
B: Protein Shake
L:hummus w/wheat thins
D:no dinner so sleepy

Tuesday:
B: Protein Shake
S: snap peas
L: Protein shake
S: Pnut butter crackers
Afternoon workout: 1 mile run
D: 1/2 cup pasta salad, 4inch turkey sandwich on white bread :/ with 7 crackers and 7 cubes of cheese - cheese not recommended if you haven't eaten it in 8 weeks, talk about a burpy 5 .5 mile run ewe
Evening workout:
5.5 mile run
One arm dumbbell row (3)15x10
Alternate bicep curls(3)10x15
Bentover flyes (3)10x10
Stiff legged dead lift(2)15x15
Alternate hammer curl(3)15x12
Standing barbell curl (1)10x10 (2)10x12
Obliques(2)15x25
Abs

Wednesday:
B:protein shake
L:protein shake
S: raw almonds & snap peas
D:Chicken breast w/broccoli and some pretzels
Afternoon workout: 1.5 m run
Evening Workout:
4 mile run
Dumbbell bench press(3)10x15
Flat bench dumbbell flyes(3)10x15
Side lateral raises (3)8x12-this is seriously so hard for me to do, may try starting out with this if I have to do it in a workout in the future (I'm such a baby)
Seated dumbbell press(3)10x15
Tri pushdowns machine (3) 35x15
Standing tricep extns(3)15x15
Obliques(2)15x50
Abs
Overhead w/medicine ball (6lb) 2x50
2x50 standard crunches
2x50 skull crushers

Thursday:
B: Protein shake
L: Protein shake
S: 2 pineapple slices, 2 slices of cantaloupe, 2 strawberries
D: 1 very tiny tilapia fish filet seasoned with lemon juice and pepper, 10 wheat thins & hummus
Afternoon workout: 1.5 mile run
Workout: Cardio
2 mile run

Friday:
B: 4 slices cantaloupe & 2 strawberries
L: guacamole chicken salad
D: pretzels

Workout:
3mile run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns (3)60x15
Barbell deadlift(3)30x12
Dumbbell alternate bicep curl(3)12.5x12
Alternate hammer curls(3)12.5x15
Obliques(2)15x25
Abs(2)12x25 overhead med ball

Saturday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: no lunch
D: sushi
4m run
4 vodka/waters , 2 miller lites

Sunday:
B: 1 sweet potato pancake with peanut butter, sliced banana, walnut and sugar free syrup
L: vegetarian quesadillas
D: no dinner
S: 1 cup of vanilla bean frozen yogurt
No Workout!

** Successfully down 20 lbs!

Week 7

* Monday
B:protein shake
L: rice,black beans, lettuce, lite sour cream and fajita chicken
D: pb & j on wheat bread
No workout

* Tuesday
B:protein shake
L:protein shake
D: tuna sandwich on whole wheat bread with lots of jalapeños
Evening workout
3m Run
Dumbbell bench press(3)12.5x12
Flat bench dumbbell flyes(3)12.5x10
Side lateral raises(3)8x10
Seated dumbbell press(3)12.5x12
Tricep pushdowns (3)30x12
Standing tricep extensions (3)15x12
Obliques (2)15x50
Crunches

* Wednesday
Afternoon Workout: 1 mile run
B:protein shake
S: 1 cup of blk coffee with truvia and creamer
L:protein shake
S: 100 cal pack of raw almonds
D: Caesar salad
Evening Workout:
5 m run
Bentover dumbbell row (3)12.5x15
Dumbbell tricep kickbacks(3)12.5x10
Dumbbell alternating bicep curls (3)12.5x12
Alternating hammer curls(1)12.5x12 (2)12.5x15
Obliques(3)15x25
Crunches
(2)50x straightleg w/med ball
(2)50x standard
(2)25x Russian twist
(2)25x overhead arm crunch

* Thursday
Lunch break workout: 1 m run
Evening:
2.5 mile run
B:protein shake
L:protein shake
D: teriyaki chicken w/edamame

* Friday:
Morning:
B:1 banana and a protein shake
S: 1 cup of black coffee with Splenda
L: protein shake
S: peanut butter crackers
D: whole wheat spaghetti, lite Caesar salad and baked Italian chicken with fat free Italian dressing
evening: 1 mile run
Bench press (3)12.5x12
Incline dumbbell flyes(3)12.5x10
Dumbbell shoulder press(3)12.5x10
Standing tricep extensions(3)15x15
Obliques (2)15x25

* Saturday:
Cardio 5k race
B: oatmeal w/wheat bread
L: whole wheat spaghetti
D: protein shake
4 vodka waters & 1/2 beer

* Sunday
B: oatmeal w/whole wheat toast
L: slept through lunch
D: Grilled chicken tortilla soup
S: Cadbury egg
S: 1 cup of vanilla bean frozen yogurt.

* no workout on Sunday, because I was sick as a dog. Which means I have to workout on a Monday... ewe yuck! I'll have to begin week 8 out with Legs, not excited about this! Oh well, feeling a LITTLE better than I did Sunday!


At the end of the week I had lost a total of 17 lbs