WOD: Back.Triceps & Biceps

Duration: 70mins

  • Single-Arm Dumbell Row 11/20lbs 11/25lbs 11/30lbs *getting stronger*
  • Tricep Dips 11reps 11reps 15reps 15reps
  • Wide Grip Pullup 7reps 7reps 3reps *try to focus on form next time*
  • Tricep Pushup 11reps 15reps 15reps *hold reps next time for more challenge*
  • Bench V-Up with Ball 11/10lbs 11/10lbs 15/10lbs
  • Close-Grip Bench Press 15/40lbs 11/40lbs 15/40lbs
  • Bentover Dumbell Fly 11/10lbs 11/10lbs 11/10lbs 11/10lbs
  • Standing Tricep Extension 11/10lbs 11/10lbs 11/10lbs
  • Alternating Bicep DB Curls 11/15lbs 11/15lbs *try 20lbs next time*
  • Hammer Curls 11/15lbs 11/15lbs
  • Squat & Cross Body Swing 11/15lbs 11/15lbs

POST-WORKOUT NOTES:
My workout was kinda BLAH today 😦
Strange considering L.B. slept through the night (well til 5:45am anyways) and to me anything more than 5hrs of sleep is a good night’s rest 🙂
I do have a lot on my mind lately with planning for my mother-in-law’s birthday party, social events and trying to stay focus on my goals for this year. Perhaps my body is well rested but my mind is not 😛 I dunno ??? but it doesn’t matter. I got my workout done and out-of-the-way and now I can just carry on with my day 🙂

Sneak Preview: Today, I took a selfie to start a visual way of tracking my progress…

2015-01-22 09.06.25

Full Disclosure: My tummy is only flatter in the morning, probably because my body has been dehydrated through the night and these workout pants are very flattering on the post-baby belly. However, my consistent healthier eating habits and daily exercise is the main contributing factor for getting a leaner physique.

 

 

WOD: Legs & Abs

Duration: 70mins

  • Deadlifts 11/50lbs 11/50lbs 11/50lbs
  • Side DB Squats 11/15lbs 11/15lbs 11/15lbs
  • EZ Barbell DEEP Squats 15reps 15reps 15reps
  • Plank Hop Tuck 5reps 5reps 4reps
  • Plank 30sec 60sec (so hard)! 70sec (f**k this hurts) !!!
  • Bridge Pump 11reps 15reps 16reps
  • Weighted Bridge Hold 60secs/5lbs 60secs/10lbs 75secs/10lbs
  • Weighted V-Ups 15reps 15reps 15reps
  • Sumo Squats 11/25lbs 15/25lbs 15/25lbs
  • Broomstick Twist 50/15lbs 50/15lbs 50/15lbs
  • Deadlift with DB 15/20lbs 15/20lbs 15/20lbs

Post-Workout Notes:
Workout today was just okay, wished I had more sleep but L.B. seems stuck with a bad habit of waking up at 2am and then every 2hrs after that. 😦
I’m really happy with my nutrition though, I think this is the first time in my life that I’m eating all the right foods. I’m glad that L.B. is learning to eat like us and seems to enjoy it too. Last night, she had grilled pork tenderloin, sweet potatoes, raw vegetables and humus. 🙂

WOD: Chest. Shoulders. Biceps

Duration: 50mins

  • Bench Press 15/55lbs 15/55lbs 15/55lbs
  • Weighted V-Ups 15reps 15reps
  • Standing Arnold Press 11/10lbs 11/10lbs 11/10lbs (seated) 11/20lbs (seated)
  • Alternate Bicep Curls 11/15lbs 11/20​lbs​ 11/20​lbs​
  • Standing Pectoral Fly 11/8lbs 11/10lbs 11/10lbs
  • Dumbell Front Raises 11/8lbs 11/10lbs 11/10lbs​
  • Hammer Curls ​11/8lbs 11/10lbs 11/10lbs *10lbs seems too light*​
  • Push Ups 11reps 15reps 15reps​
  • EZ Bar Upright Row 11/40lbs 15/40lbs ​15/40lbs​

Last Week’s Body Composition:

Weight – 142.8lbs

Body Fat – 29.5%

Water Level – 46%

This Week’s Body Composition:

Weight – 143lbs

Body Fat – 27.5% (WooHoo) !

Water Level – 46.5%

POST WOROUT NOTES:

​Today’s workout was not too bad, considered that I slept for less than 5hrs last night. I’m not sure why L.B. has decided to stop sleeping through the night. Oh well, what can I do​? maybe she takes on after me and just don’t need a lot of sleep to function properly 😛 but my poor hubby. I feel so sorry for him 😦 So, I decided last week that I would sta​rt checking my body composition again because sometimes its hard to tell if your body has made any changes when you see yourself every single day 😛 I learned a long time ago that a simple scale does not tell the truth. The number on a simple scale does not take into account the amount of lean tissue, body fat and hydration level ​we have in our body. So, if you want the most accurate measure of your progress, check it on a digital scale that measures body fat and hydration level as well. As you can see my weight went up from 142.8lbs to 143lbs (the old me would completely freak out) but now that I know better…my body fat has gone down 2% (this is the number to focus on). This means that I’ve put on more lean muscle mass (muscle weighs more than fat) and because more muscle = more fat burning while I sleep, I’m getting closer to reaching my goal of being at 130lbs with 15% body fat.

WOD: Biceps, Abs, Legs, Triceps, Chest & Shoulders

Duration: 45mins
reps/lbs

EZ Barbell Curl 11/40 11/40 11/40
Decline Crunches 11reps 11reps 11reps

EZ Barbell Deep Squats 15/40 15/40 15/40
Close Tricep Pushups 11reps 11reps 11reps

Alternating Bicep Curls 11/15 11/20 11/20
Dumbbell Front Raises 15/5 10/8 10/8

Laterial Dumbbell Raise 11/5 11/8 15/8 15/8
EZ Barbell Wide Grip Press 11/40 15/40 15/40

POST-WORKOUT NOTES:
Freestyle Fridays is what I like to call today. No pre-written program, I just do whatever exercise I feel like doing. I’m starting to think that I should do this more often because it seems like I get the best workouts this way. I like having my full 60mins workouts but I also find that when I’m pressed for time (like today) I work harder because I don’t have much time. This is something to consider changing up in the future, shorter but more intense workouts.

WOD: Back & Triceps

Duration: 60 mins
reps/lbs

Single-Arm Dumbbell Row 11/15 11/20 11/25 11/25 *strength has greatly increased* 🙂
Tricep Dips 7reps 7reps 8reps 9reps

Wide Grip Pullup 7reps 7reps 7reps 7.5reps *just can’t get pass the 7reps* 😦
Tricep Pushup 11reps 15reps 11reps 11reps

Bench V-Up with Ball 11/10 11/10 15/10 11/10
Close-Grip Bench Press 15reps 15reps 15reps 15reps

Bentover Dumbbell Fly 11/10 11/10 11/10 11/10
Standing Tricep Extension 11/10 11/10 11/10 11/10

Cross-Body Punches 33/3 33/5 33/5
Lying Tricep Ext 15/5 15/5 15/5

POST-WORKOUT NOTES:
My workout was pretty good today. Yesterday was a rest day and even though I did not workout, I still tried to stick to my healthy eating. For Example: My husband suggested that we could do our usual Wednesday night special, which is to order an X-Large Pizza for 7.99 at Metro (we used to do this every week) but since we already have healthy meals sitting in the fridge. I opt-out and he thought that my choice was healthier and cheaper for us too. 😛 So we ate our rosemary chicken breast and carrot squash soup for dinner. 🙂 During my workout today, I was slightly distracted with thoughts of a dear friend. She was recently diagnosed with type 1 diabetes, this came as a shock to everyone because she is so young and very slim. I guess it’s just a myth to think that this condition only effects older people who are overweight. I thought about her condition and how much it reminds us to keep eating healthy & make fitness a priority in our lives. I know there are no guarantees but its the best we can do to take preventive measures for our health. I’m really sad about her condition but I will keep praying for her to trust in God’s plan for her.

WOD: Legs & Abs

Deadlifts 11/50 11/50 15/50
Side DB Squats 11/15 11/20 11/20 *20lbs was more difficult but better*
EZ Barbell Squats 11reps 11reps 15reps
Plank Hop Tuck 5reps 6reps
Plank 40secs 50secs
Bridge Pump 11reps 11reps 11reps
Bridge Hold 30secs 60secs 60secs *60secs was good, felt the burn*
Weighted V-Ups 11/10 11/10 15/10
Sumo Squats 11/30 10/30 10/30 *30lbs was too heavy to maintain proper form, will reduce to 25lbs next time*
Wall Sit with ball 20secs 30secs 30secs 
 
Broomstick Twist 50/15 50/15 50/15
Deadlift with DB 11/15 11/15 15/20 *Clearly I can use a 20lbs instead of 15lbs* 
 
Post-Workout Notes:
Today’s workout was pretty awesome! Thanks to another great night sleep and staying on track with my nutrition yesterday. I did have a bit of ice cream after dinner (because it was just sitting in my freezer begging to be eaten) 😛 Oh well it’s no big deal, I don’t consider it a failure because I worked out and ate well for most of the day. Now that the ice cream is gone, I’ll just have to work on not asking my husband to buy it. Out of sight, out of mind right? Tomorrow will be rest day and I’m kind of dreading it because I love how awesome I feel after every single workout but I know that it is VERY important to let my body rest and recover so that I can be stronger for my next workout. 
 

 

WOD: Chest.Shoulders & Biceps

Bench Press 11/50 11/50 13/50 *add 5lbs more next time*
Weighted V-Ups 11reps 11reps 15reps
Standing Arnold Press 11/10 11/10 11/10
Alternate Bicep Curls 11/15 11/15 11/15 *try 20 next time*
Standing Pectoral Fly 7/5 9/5 11/5 *failed to complete full reps*
Dumbell Front Raises 11/5 11/5 11/5 *try 8lb next time* 
Hammer Curls 11/10 11/15 11/10 *15 was too heavy, couldn’t maintain proper form*
Push Ups 11reps 11reps 11reps *go for 15reps per set next time*
EZ Bar Upright Row 3sets of 11reps
EZ Barbell Curls 3 sets of 11reps
Close Tricep Push Ups 3sets of 11reps
Incline 3 Dumbell Press 11/15 10/20 *LOVE THIS EXERCISE* 
3 Grip Dumbell Side Raise 33/5

POST-WOROUT NOTES:
Today’s workout was pretty good, I had alot of energy (probably because my daughter finally slept though the night) after waking up every hour for the past 2 weeks from teething and a cold (my poor baby). My focus today was on MIND to MUSCLE. Trying to feel every contraction so that I can cause some micro damage on the muscle fibres and with proper nutrition and adequate sleep this will help muscles to grow. I really want to grow more muscles because I’m so happy that after only 2 months of consistent training. I was able to carry in ALL the grocery bags into the house yesterday in ONE shot. This makes me feel so strong and happy!