01.30.08
Deadlifting Fun
Just troubleshooting my technique.
01.15.08
Moms - time for yourself
I NEED to work out. Not for my body, but my mental health. I was thinking about it today as i did my intervals on the treadmill and my 4 year old was eating lunch. What if women, mom’s in particular, took 20 minutes every day, turned on their favorite music, had thoughts to themselves, looked in the mirrror every-so-often and admired a flexed a muscle, and patted themselves on the back for accomplishing something? What if women did that EVERY day? Or almost every day? That’s a damn good thing, right? Isn’t that what happens when we work out every day? Ok, maybe ya’ll don’t flex in the mirror every day, but maybe occaisionally. ;-) That’s exactly what happens to me when I work out. It is MY time. I feel good doing it. Never mind the physical stuff I’m doing, that makes me feel x’s 100 better, but it’s mental as well. Half the time I start my workout feeling like crap, but rise up from the basement feeling like a new woman. Ya, I NEED to work out.
Today:
Intervals 20 minutes with a 5 minute warm-up. I am taking this very slow to get back into the groove. A little faster this time and 20 minutes instead of 15. I was itching to go faster. A good sign, but I don’t want to be set back by injury, so slow and steady, I’ll increase speed!
Deadlifts. It is official. I SUCK at this exercise.
135 x5
185×1
205x nada…nothing. Can’t get the sucker off the ground. PISSED!
185×2
155×5x3
Some weighted pull-ups
Done.
Diet…whatever. 
Jan. 14
I got my 50’s back up yesterday! Yay! I am sore today. Chest and tris. Here’s what I did:
Flat DB bench press 50’s x 5 x 3 then 35’s x 10 x2
Squats 135 for 5×5 Easier than last week
Bent over DB rows 50 x 5 x 3 then 35 x 10 x 2
Dips BW x 8 x 3
I think that was it. 
Diet…just healthy food. Not restricting calories.
My current thoughts on getting in shape…in order to just get in shape (shed a few pounds of fat and look like you work out), I don’t think you should diet. Eat healthy, yes…and this could be called a ‘diet’ for some people, but as far as tracking calories and restricting myself from certain foods and tracking macros…nah. I’m not going to do it at this point.
Now, if you want to get very far removed from where your body just likes to BE (your setpoint). You are going to have to start restricting some things and keeping track. I’m not at the point where I want to do that just yet. I am still getting my strength back and trying to be an athlete, again. And let me just say to those folks that don’t like to take time off (including me). A month really didn’t hurt me that much. YES…I felt out of shape. No…I do not look quite as sharp. But I’m not far off. Even my strength did not go down that bad. I’m not even fully recovered yet, healthwise. Just goes to show you how long it takes to lose it all. And it probably takes less of a toll on someone already in really good shape.
After ready the NEAT study, I am trying to stay active all day. Although I already knew this. It’s really neat to see it in writing. 
01.14.08
Sunday and Energy Balance
I didn’t work out yesterday…didn’t ate what I wanted…blah!
Here is that article on G-Flux for those of you that like to read.
http://www.johnberardi.com/articles/nutrition/new_view.htm
G-flux just refers to energy balance. Energy in vs. energy out. What I took out of it is that there is much more that goes into the equation than calories in vs. calories out.
I also listened to this whole thing on NEAT (Non-exercise Activity Thermogenisis). Pretty cool!
01.12.08
Saturday Night Workout
I usually work out in the morning. I wasn’t even planning to work out today, but I got inspired.
Here’s what I did.
Rack pulls…the bar is not low enough on my leg, though. I did 5 sets up to 255×4. Started at 205
Seated Rows…my machine is heavy, 5×5 @ 140 then 95 x 10
Standing DB press 35’s x5 X 3 YES!! I’m back. Then drop to 25’s x 10
Abs on ball 25#DB x 20 x 3
Food: LOTS (oats, egg whites, chicken fajitas, frosted flakes, whey protein in unknown amounts lol)
I’ve been reading about G-flux (Berardi). More on that later.
Weight
Well, I did it…I weighed myself. 114. It should be a real weight (not depleted or anything. I’m not low-carbing), and it should be on the high side b/c I am at that point in my cycle, and I ate popcorn last night. You know those 100 calorie bags? Perfect! Satisifies my cravings for popcorn, and not a ton of calories.
We watched Breach last night. It was good. Ron wanted more shoot ‘em up. Good story line. Based on a true story. 4/5 stars. I think we are watching Resident Evil: Extinction tonight. Off to Ben’s basketball game!
01.11.08
I will recover!
Man, this illness is taking forever! Note to self: Get pneumonia and flu shot next year!
I am feeling like I can push it now, though, at least. I still feel shakey and weak, though. Oh well…part of getting stronger.
I did this circuit today:
pull ups 10, 8, 8
push ups with feet on ball 12, 12, 10
box jumps 20, 19, 12 (dammit! I think I peed my pants durning this…I guess having 4 kids DOES take its toll. lol)
prisoner squats 20, 20, 15
crunches 30, 30, 17
RDL’s 10. 10, 10 w/95 lbs.
DB swings 15, 15, 15 w/ 30 lbs.
Then I did DB bench press with the 45’s 5×5…next week I will use the 50’s, again!
15 minutes of weak intervals.
Diet - To be determined.
I’m watching Breach tonight.
Oh ya…my BIL got the 4 of us (sis, bro, Ron and I) tickets to see Dierks Bently, Luke Bryan and Bucky Covington…woohoo!!!
I don’t eat much
Yesterday I did deadlifts and squats for the first time in a while. I just did a 5×5 for both with 135. The 135 was easy for deads, but hard for squats. It felt HEAVY on my back! That is normally a fairly easy working weight for me. I guess I have some work to do! BUT…at least I can do it. :) I also did some leg lifts (abs) and some glute/ham raises…then called it a day. Lazy…I know. :-P But at this point it’s an accomplishment to just do that. My lungs still hurt, and I think I have a slight cold.
My meals got messed up yesterday b/c I had to take my son to the doctor, and then I did some shopping which I didn’t plan on. I got them Burger King, and ate when I got home. I was famished!! I hate that…it’s never a good thing when I miss meals. I ate a whole avocado, 3 corn tortillas (50 cals each), with some beans on each and some chicken. Even with that huge meal, it only came out to less than 1500 calories…and I thought I really blew it for the day! I normally don’t even add up what I think is a high day for me…so maybe I am actually eating less than I think. I have been just eating what I want over this last month, and thinking I’ve been WAY over the whole time. Now I think not so much. I guess when you are eating what you WANT…it just feels like a lot b/c you are satisfied.
01.10.08
Mish-mash of a workout
I worked out yesterday! Yay! lol My workout had absolutely no sense to it….just what I felt like I could and wanted to do. Sometimes when you are starting out, I don’t think it matters as much what you do…as long as you do something. That’s what I am trying to do right now. Just get used to handling weights, again, and build my strength back up.
I did:
clean and press 65 x 3 x 10
Sumo squats 55 lb DB x 3 x 12
chins BW x 5 x 5
DB bench press 35’s x 5 x 5
crunches on ball 10 x 3 x 20
standing DB presses 30’s x 3 x5
Standing DB Bi curls 25’s x 3 x 5
Leg extensions 90 x 3 x 10
chest supported DB rows 20 x 3 x 10
ran on TM for 20 mintues
Note: this is WAY lighter weights than I normally do, therefore a little more volume, as well.
Calories approx 1300. This is low…didn’t add it up until the end of the day.
It’s amazing to me what working out does for you. I went down there feeling like a blob, but after a little while I felt much better…I’m not so far off after all. I’ll just start from here and move forward.