Captain's Log....Stardate:

[Kimber]

Thats what we are here for. Don't be so down on yourself, thats our job We are all due for a "GOOD" weekend every now and then. Keep it up
Hey, I just noticed somethin, you have no pics up

Crack that whip! I'll get out of my super-funk in no time.....I think I'm starting to get a little stir crazy. Maybe i should wait to start my ECY until I can get outside--I get so twitchy off of 2 cups of coffee, that stuff will make me like a bull in a china closet! I'll post some pics when I reach my goals which is about another 7-8% BF

I woke up with a sore throat this morning ...I've made it all winter without any sort of real sickness and I REFUSE to get one now. So, I downed vitamin C, echinacea, goldenseal and another multi-purpose immune system booster supplement thingy--I feel pretty good right now so hopefully it was just a fluke.

Today: 03/14/2005
HIT--I'll post all this tomorrow with wts/reps
Cardio--3 miles on TM (about 30 min w/ warmup/cooldown)
Pilates--I've been neglecting my core

Diet=the usual: tuna, eggs, oats, greens, ezekiel bread, whey, detour bar
Totals: 1620 cals: 207gP/122gC/41gF=51%/27%/41%

Should be a great day, everything is planned, I'm looking forward to my WO and I've had way to much coffee this morning!

 

[King Silverback]

Looking forward to your w/o and pics. You better watch it, I'm pretty good with my whip!!!

 

[Kimber]

Michael (its Michael, right?)--I have no doubt you're handy with your whip, as any good Motley Crue fan should be, right?

03/16/2005--

Yesterday's Workout:
Leg Press: #13 x 20 w/ 4 sec. pause in the hole -- much more difficult
Leg Curl: 35# x 19
Leg Ext: 45# x 14
Lat Pulls: #9 x 12
Bent Rows: 50# x 12
Bench: 80# x 8
Lateral Raises: 10# x 12 w/ 4 sec pause at the top--swapped these for overhead press because it was bugging my shoulders.
Bicep BB Curls: 55# x 10 w/ 5 sec negative
Calf Raises: 35# x 16
Wrist Curls: 30# x 10 curl and reverse
Abs: 15 fitball crunches w/ 10s hold; pilates 20 min

Cardio: 3 mi in 31:25--I need to be better about my cardio, a month ago 3 mi in 30 min with a 5 min warmup and cool down wasn't a problem--last night was harder than it should have been.

I got my ECY in the mail today....its just like christmas! I'm starting it tomorrow.

I love watching the Iron Chef shows--its so fun to watch the cooking and they never make anything that I would honestly want to eat (lobster brains? ) so it doesn't make me hungry. So fun!

Anyway....tonight is an off night but I'll probably hop on the treadmill for a few anyway just because I'm gaining momentum again and don't want to lose it.

 

[Kimber]

Oh yea,

Cals=1475 184 gP=50%.........77gC=18%........53gF=32%

Not real sure what I've got going on here with the diet....didn't really plan to be such a low carb day but I'll take it.

M1=detour bar, woke up late
M2=oats, salad, tuna, flax oil
M3=whey (2)
M4=steak, salad
M5=protein pancake

 

[King Silverback]

Michael (its Michael, right?)--I have no doubt you're handy with your whip, as any good Motley Crue fan should be, right?

03/16/2005--

Yesterday's Workout:
Leg Press: #13 x 20 w/ 4 sec. pause in the hole -- much more difficult
Leg Curl: 35# x 19
Leg Ext: 45# x 14
Lat Pulls: #9 x 12
Bent Rows: 50# x 12
Bench: 80# x 8
Lateral Raises: 10# x 12 w/ 4 sec pause at the top--swapped these for overhead press because it was bugging my shoulders.
Bicep BB Curls: 55# x 10 w/ 5 sec negative
Calf Raises: 35# x 16
Wrist Curls: 30# x 10 curl and reverse
Abs: 15 fitball crunches w/ 10s hold; pilates 20 min

Yes mam, its Michael, and yes, every Motley fan should be good with a whip!!!
Awesome W/O there, you are really taking HIT and rollin with it!!!

 

[Kimber]

Hi Michael--I'm loving the HIT--its quick, its intense...LOVE it! And I have you and Pylon to thank for it!

03/17/2005--Happy St. Patty's Day!

I started with my ECY this morning...not too bad but I can definitely feel it.

Diet: 1675 cals: 199gP/48%......110gC/23%....54gF/29%
M1: detour bar (got up late AGAIN), had some whey about 2 hours later cuz I was starving!
M2: tuna, oats, flax oil, greens
M3: whey, tuna, apple
M4: tuna, apple
M5: steak, oats, vegs

Changing one thing with my diet...going low carb 50:20:30 daily with one optional high carb day a week, but if I have the high carb day I have to have the next day as a no carb day as well. I have binging issues so its probably better that I don't have a mandatory high carb day each week and just try to keep things more level instead of cycled. 50:20:30 seems to be a very comfortable diet for me and I tend to naturally eat that way when I don't plan.

WO--just cardio today. for some reason I'm wicked sore today, like can hardly walk kind of sore (darned leg press pause ) so I'm going to do cardio to loosen up and do HIT tomorrow like a normal week.

 

[King Silverback]

Happy St. Patties Day to you Kimber!!! Glad you like HIT and I could help you out. Let me know if there is anything else I can help you with

 

[Kimber]

Holy Crap---I haven't posted in my journal since St. Patty's day! It wasn't really intentional, I've just been lurking/anti-social, but the workouts and diet have been going GREAT! Still doing HIT. I'll admit, I've been a bit lazy with the cardio....I hate it, but I've decided to do another 5K just for fun so if I want to make a decent showing I'll have to start running more consistently again. My rest intervals are virtually non-existent. I just go from exercise to exercise as quickly as I can so HIT kind of feels like cardio in itself. Fun! The weather is finally nice enough to run outside though so that should improve my cardio motivation immensely!

Today is HIT and pilates--I'll post what I did tomorrow.

I'm not carb cycling right now....just going 3-4 days with a low carb clean cut and then a refeed. Much less planning involved. I'm not sure what my numbers are today but here's what I've eaten:

2 scoops ON whey in 16 oz skim milk
tuna (1 can and 1 pouch thingy w/ mustard)
oats (1/2 cup) w/ SF syrup
chicken w/ hot sauce, salad (about 4 oz)
2 scoops ON in skim w/ apple (post workout)
protein pancake w/ SF syrup (oats, whey, egg white, cinnamon)

good enough....its hard to eat, the ECY has totally killed my appetite but I'm still getting in the right amounts so its fine.

 

[Kimber]

Ok, did the math...

1690 cals: 258g P, 102g C, 35g F = 60%/22%/18%
That includes my fish and flax oils as well. I'm actually surprised it was this many calories but I don't usually drink my whey with milk so that's probably a big part of it. Oh, and my PWO shake should be one scoop and water instead of 2 scoops and milk.

 

[King Silverback]

Hey Kimber, was wonderin where you were!!! Glad your back at 'em!!! I hate cardio too!!!

 

[Kimber]

Michael--that may be one of the best smilies I've ever seen! I've been lurking in your journal....you're doing so great! Keep it up!

Today: 1800 cals: 228gP/144gC/38gF = 53%/27%/20%--same old stuff: tuna, oats, whey, chicken, veggies.....WOW, my diet is boring. the really strange thing is that I like it!

Yesterday's WO:
Incline DB 12 @ 25#
Seated Rows 12 @ #9
Lat Pulls 12 @ #10
Lateral Raises 12 @ 10# superslow
Concentration Curls 10 @ 20# superslow
Tricep Pushdowns 11 @ #6
RI 60s
SLDL 15 @ 75#
Leg Press 18 @ #13 w/ 4 sec hold
Leg Ext/Curl superset x 2 x 16,14 @ 45#
Calves 20 @ 35#db

I only had a RI in between upper and lower --everything else was one after the other. It hurt. I was playing Galaga and Ms. Packman last night and I couldn't even hold the joystick thingy my arms were shaking so bad! It was a pretty good WO.

 

[King Silverback]

AWESOME W/O there Kimber!!! Excellent on the no rest except between uppers and lowers!!!

 

[Kimber]

I did something really dumb this morning....I didn't eat breakfast. Now I'm stuck at work with nothing but whey! How do you forget to eat breakfast?

I worked out again last night because I'm going out of town tonight and won't have time for another workout until Monday. It went well even though I was sore and tired from Tuesday's.

Deadlifts 16 @ 80#
Leg Ext 18 @ 45#
Leg Curls 15 @ 45#
Hack Squats -- these are really awkward for me 12 @ 65#
Overhead Press 10 @ 25#
Bent Over Row 12 @ 65#
Bench 11 @ 75#
BB bicep curls burnouts 10,10,12 @ 45#
tricep overhead 12 @ 35#

No idea what I'm doing with food today since apparently I didn't plan very well but I'm sure it'll include something with whey, oats, tuna and veggies.

OK, I'm out for the weekend!

 

[King Silverback]

Good lookin w/o there. I hear ya, many times I've ran off and forgot to pack my breakfast, or even worse, lunch!!! Have a safe trip and talk at ya later!!!

 

[King Silverback]

Hello Kimber, where have ya been?
Everything okay?