Even if i brought home salad and chicken.. believe you me.. there'd be 5 types of dressings to sample.. All my friends make fun of me.. it's all about the sauce for me Really... Tarter Sauce, Ranch Dressing, Mayo, Butter Sauce... Better never switch to LowFat, huh? hehe..

Muahhhhhh!!!

I have finally given in, and created a journal where I can log my food-- it`s getting to be a little silly to post food here in the exercize forum, so for my daily intake, please redirect to my other thread: [U]Dogbone`s Daily Chronicle.

And now for the exercize updates....

First, My digestive system finally seems to have woken up from its carbohydrate induced coma-- loong painful morning in the looo. No fun. But at least my gut doesn`t feel as bloated. I`m afraid to get on the scale still, but I did some quick measurements, as I am officially starting the UD2.0 diet and exercize plan along with TD this week. Waist has gone from 26" to 28", and hips are at 36"-- nothing tragic, but I`d like to see my waist down to 25 by X-mas. I didn`t measure thighs, but given the fit of the jeans I wore last night, they may have bulked a little too....sigh.

I`m frankly a bit nervous about the influx of a full weekend of carbs every weekend on the UD2 plan, but I think if I stay away from the processed wheat products, I should be ok-- that means I`ll need whole grains like spelt and oats, and other carbs like fruit and starchy veggies to munch on the weekends. Not too bad.

The exercise plan seems to look something like this:

Mon:
Pushing exercises (like db presses)

Tues:
Pulling exercises (like cable rows)

Wed:
off

Thurs:
Cardio

Fri:
Depletion workout

Sat and Sun: dunno yet-- dan will tell me when we get to the gym I guess.

Anyway, we`ll see how it feels-- I`ve lost some ground, and I really want to kick it up again.

Here is what i`ve done at the gym from Wednesday till today:

Wed:
Widegrip pull downs: 3 x 12, (90,90,100)

Cable Rows: 3 x 12 (90,90,100)

Butt Blaster: 3 x 12 alternating legs (62.5, 62.5, 75)

Bicep EZ Bar Curls: 3 x 12 (45, 40, 40)

Side Lateral Raises: 3 x 12 (10, 10, 10)

Abs:
2 x 10-- incline crunches
2 x 20 -- ball crunches

20 minutes elliptical-- 168 calories

THURSDAY workout:

20 minutes elliptical-- 172 calories

Good day in the gym yesterday. Legs sore yet?

Workout UPdates!!!

Saturday--> NOTHING!! Rest day.

Sunday--> Power Lift Day. Yes, TD, my legs are sooooore today.

Superset:
Smith Squats 1 x 6~ 140, 1 x 6 ~150, 1 x 6 ~ 160
Standing Calf Raises 1 x 8 ~ 80, 1 x 7~ 90, 1 x 6 ~ 100

Superset:
DB Chest Press: 1 x 6 ~ 35, 1 x 5 ~ 40, 1 x 2 ~ 45
One arm Rows: 1 x 6 ~ 30, 1 x 5 ~ 35, 1 x 4 ~ 40

Leg Press: 1 x 6 ~ 260, 1 x 5 ~ 280, 1 x 4 ~ 300 <---

Superset:
Dips ~ bodyweight --> 3 x 6
Cable bicep curls: 1 x 6 ~ 60, 1 x 6 ~ 70, 1 x 6 ~ 72

Monday:
Legs are sore, but I`m gonna push through it and do cardio tonight-- planning on doing 20 minutes of elliptical.

Thanx!! I am so determined this time to get rid of this extra insulation around my tummy. I really feel all this cardio is helping. Especially since I wasn't too embarrassed to put my swimsuit on and go to the beach!!

Don't give up (which Iknow you won't)! I'm sure you will soon be pulling that wagon with ease instead of it dragging you by the ear! We all fall off it occastionally, and it takes some time to just jump right back on. I think I just got back on and I'm finally enjoying the ride (or at least results).

About the job in Houston. I still haven't heard. That freaking guy won't call me back!!! UGH!!!!

Workout Update For Monday:

20 minutes elliptical, med. intensity: 168 calories

Today`s plan:

Pt. 1 of depletion workout + cardio

Tuesday`s killer depletion workout:

All of the below were sets of 3 sets of 12 reps:

SLDL: 95lbs

Iso-lateral pulldown: 1 x 50lbs, 2 x 70lbs

Back extensions: w/ 25lb plate

Cable rows: 90lbs

DB curls: 15lbs

Concentration curls: 15 lbs

Lat Raises: 10 lbs

hey DB....saw your note in my jounal...so I take it you are starting your defluffing as it were. I actually went on a self imposed bulk because I cannot lose any weight until I have suregery in October..so hopefully I will be back to the good fight in November, and see what is under the fluff I have packed on the last few months...keeping my fingers crossed.

Good luck to ya...I am sure you will do great.

Yesterday`s Update:

No gym. We went to eat bbq instead and relax a little instead. Crappy weather and soreness.....sigh.

Anyway, back to the gym today. I go alone to conquer.

YUMMMMMMMMMMMMM, BBQ!!! That sounds so good. I'm missing home right now just thinking about bbq. Maybe, if I would get off my duff & cook instread of eating cafeteria food or LC frozen meals I could have some.
Maybe next week.......................

-Aimee

Cardio is going well. Most of the time. I don't always do the interval training, but I do try to get in cardio twice a day for 5 days a week, even if it is for only 15 minutes. Some is better than none, right?? I think doing HIIT for awhile, which I could only do for what? 10-20 minutes, really screwed up my mind and can now only do bits of cardio here and there. I can't run for more than 25 minutes w/o getting bored. Know what I mean??

I think this program is working pretty good, my legs seem a lot leaner and I can tell my tummy is getting a little smoother looking. Better to have smooth looking fat than lumpy fat, right?



I'm going the call one more time about the job, if I don't hear from him, I'll assume I didn't get it. But I did find out that my old job (the one I had before I moved to Cali) is available. I talked to my old boss & sent him a resume. Even though it will be less pay than the one I just interviewed for, at least I'll feel comfortable and I'll know everyone. No new job jitters and frustrations, I can just jump in right where I left off. So, we'll see what happens. I figure if I don't get either job, I'll start looking again right after the first of the year & stay through bonuses.

have a good one!!!!!!

-aims

Weightlifters not pumping enough iron
Study: Beginners don't lift enough to change muscle shape
The Associated Press

It might be time for workout warriors to stack a couple more weight plates onto the pile. A recent study showed that many inexperienced weightlifters don't come close to pumping enough iron to change the shape of their muscles, or really get any benefit at all.


The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60 percent of the maximum weight they can lift to increase the size of their muscles.

In a test Glass conducted involving 30 novice weightlifters, 17 men and 13 women, not a single person chose to start at the 60 percent mark.

"When it comes to strength training, people need to know what is heavy and what's not," Glass said.

Glass did a similar study a few years ago involving aerobic exercise and learned that most participants were able to find a starting point at which the exercise would be beneficial. It was because things like walking, riding bikes and climbing stairs are common, and most people can tell what the difference is between light, medium and heavy aerobic exercise.

“If you lift 50 percent of what you can, that may feel moderately difficult. But people don't realize it's not near the weight you need to lift to induce gains.”


— Stephen Glass
Physiology professor, Grande Valley State University

Lifting weights is not the same thing. Most people don't do that during a normal day, so when they hit the weight room, they have no idea what to expect.

"If you lift 50 percent of what you can, that may feel moderately difficult," Glass said. "But people don't realize it's not near the weight you need to lift to induce gains."

In the study, Glass asked the participants to simply choose a good starting point and work out however they wanted. A little after the starting point had been chosen, the participants were asked to lift as much weight as they possibly could to determine their maximum.

Novice weightlifters need to max out
By crunching those numbers, Glass found that nobody picked the 60 percent number that has been cited as the point at which lifting weights starts to work.

Likewise, most novice weightlifters didn't understand that maxing out, slowly increasing the weight until they're lifting the most they possibly can, is the way to get the most benefit from the workout.

"The intent is to lift to fatigue," he said. "Fatigue means you pick up heavy weight and you lift it until you can't lift it anymore. That's not the perception most people have in their day-to-day activities."

The result, the study concluded, is that it "appears that individuals are unable to select an appropriate weight that will provide them with any benefits of weight training, and as a result, may be more likely to become discouraged and quit."

Some skeptics of Glass' research might say that novices lifting too heavy are naturally more prone to injury. Glass said studies showed most injuries among beginners come when they try to max out early during a workout.

One of the recommendations learned from the study, published in the Journal of Strength and Conditioning Research, is that beginners should ask trainers to help them figure out what they should be lifting.

Weightlifters not pumping enough iron
Study: Beginners don't lift enough to change muscle shape

The Associated Press

It might be time for workout warriors to stack a couple more weight plates onto the pile. A recent study showed that many inexperienced weightlifters don't come close to pumping enough iron to change the shape of their muscles, or really get any benefit at all.


The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60 percent of the maximum weight they can lift to increase the size of their muscles.

In a test Glass conducted involving 30 novice weightlifters, 17 men and 13 women, not a single person chose to start at the 60 percent mark.

"When it comes to strength training, people need to know what is heavy and what's not," Glass said.

Glass did a similar study a few years ago involving aerobic exercise and learned that most participants were able to find a starting point at which the exercise would be beneficial. It was because things like walking, riding bikes and climbing stairs are common, and most people can tell what the difference is between light, medium and heavy aerobic exercise.

“If you lift 50 percent of what you can, that may feel moderately difficult. But people don't realize it's not near the weight you need to lift to induce gains.”


— Stephen Glass
Physiology professor, Grande Valley State University

Lifting weights is not the same thing. Most people don't do that during a normal day, so when they hit the weight room, they have no idea what to expect.

"If you lift 50 percent of what you can, that may feel moderately difficult," Glass said. "But people don't realize it's not near the weight you need to lift to induce gains."

In the study, Glass asked the participants to simply choose a good starting point and work out however they wanted. A little after the starting point had been chosen, the participants were asked to lift as much weight as they possibly could to determine their maximum.

Novice weightlifters need to max out
By crunching those numbers, Glass found that nobody picked the 60 percent number that has been cited as the point at which lifting weights starts to work.

Likewise, most novice weightlifters didn't understand that maxing out, slowly increasing the weight until they're lifting the most they possibly can, is the way to get the most benefit from the workout.

"The intent is to lift to fatigue," he said. "Fatigue means you pick up heavy weight and you lift it until you can't lift it anymore. That's not the perception most people have in their day-to-day activities."

The result, the study concluded, is that it "appears that individuals are unable to select an appropriate weight that will provide them with any benefits of weight training, and as a result, may be more likely to become discouraged and quit."

Some skeptics of Glass' research might say that novices lifting too heavy are naturally more prone to injury. Glass said studies showed most injuries among beginners come when they try to max out early during a workout.

One of the recommendations learned from the study, published in the Journal of Strength and Conditioning Research, is that beginners should ask trainers to help them figure out what they should be lifting.

Yesterday`s stuff....

Since I skipped depletion workout pt 2 on Wednesday, I thought about trying to do it last night. D told me not to b/c it would hamper me on today`s upcoming tension workout, but there was a little ambitious piece of me that considered doing the depletion anyway....

WELL, lucky for me, my laziness and drive to see the Apprentice last night forced me to cut my gym time a little short, so all I did was cardio.

I did add a couple of sprints into my elliptical routine and managed to burn 20 calories more than I usually do. I think it`s time that I seriously add in those sprints. Muscles are just far too used to the elliptical thang.

so....the exercise for yesterday was:
20 min, elliptical 180 cal. burned.

didn't you just love last nights apprentice....brutal !!