Achuislemochroi's "Ripped as Hell" 12 Week Cutting Challenge Journal

[Achuislemochroi]

Salutations, All! This is just an initial post to get my thread going. Like my fellow "Ripped as Hell" people, I'll be using this thread to provide you all with a glimpse of Hell from my own perspective, including basic body stats, video and photographic documentation of my adventure, and survival updates. I hope you'll join me and the other guys and chicks that are about to embark on this brutal journey. I'll certainly be providing a more formal introduction in a day or so, in the meantime you can find my basic information and a little about me on my BB.com profile. I'm pretty bloody excited, and I look forward to the challenge that lies before us! Good luck, Everyone!

Cheers!
Jodie N. Wilson (Achuislemochroi)

[FrankyOnions]

Subbed!

[brad23]

Subbed! Get after it girl!

[Achuislemochroi]

Thanks a bunch, Guys! I can hardly wait!!

[MrsHH]

Subbed! Yay girlie!

[auntielingo]

Subbed!

[russ d]

Subbed. Just work hard

[jpetteway]

Good luck! Looking forward to kicking this thing off!
-Jay

[MrsHH]

Hey Jodie! Ready for Monday! Almost go time!

[chrisbartley]

diggin it lol Good Luck. Ps, i like the word Salutations. Not enough people use it!

[MrsHH]

diggin it lol Good Luck. Ps, i like the word Salutations. Not enough people use it!

Agreed. Also, the word "behoove" is too seldom used! As in.. it would behoove everyone to stick to their diet during hell! Lol!

[chrisbartley]

Agreed. Also, the word "behoove" is too seldom used! As in.. it would behoove everyone to stick to their diet during hell! Lol!

THATS A GOOD ONE TOO!!!!!! I'm not sure which i like more. So, were having 3 conversations on 3 different forums lol

[MrsHH]

THATS A GOOD ONE TOO!!!!!! I'm not sure which i like more. So, were having 3 conversations on 3 different forums lol

Multitasking my dear Watson. *said with an unbearable attempt at an English accent*

[Achuislemochroi]

Indubitably! lol You guys are great!

[Achuislemochroi]

Hey Jodie! Ready for Monday! Almost go time!

Hey Hannah! Well, I have to get to the market to get some groceries so I can cook up this week's meals. I got my macros/cardio recommendations from Rage. Looks like a 1280 calorie diet for me starting out so it shouldn't be too bad. I am so excited! :) Hope you're doing well and that you enjoyed your dinner with your husband the other night. My guy and I got some Taco Bell. lol

[Achuislemochroi]

diggin it lol Good Luck. Ps, i like the word Salutations. Not enough people use it!

I concur! haha Thanks for the good luck wishes, too.

[gutter35]

Good luck, and stay focused...

[ggfusion]

Good luck! SUbbed!

[Achuislemochroi]

Good luck, and stay focused...

Thanks! You as well! We got this. ^_^

[Achuislemochroi]

Good luck! SUbbed!

Thanks! I wish you well, too! It's gonna be awesome!

[chrisbartley]

Multitasking my dear Watson. *said with an unbearable attempt at an English accent*


I automatically read it in a english accent

[Achuislemochroi]

Well, the weekend was nice. My guy and I drove to the Bristol Stopover and saw Mumford & Sons yesterday and today we just chilled. We went to the grocery and picked up some eggs and veggies to get me ready for week 1. I don't know what I'd do without him. He's so supportive and very encouraging. I am blessed to have him in my life. I've been going through the forum checking out former folks' logs, watching for new threads to welcome to Hell, check out the workouts and techniques, and the nutrition plan. I set up a new MFP account to record my calories and macros. I must say, I'm just as bloody excited now as I was when I first saw my name on the list. I am looking forward to tomorrow!

[MrsHH]

I know what you mean about seeing your name... I squealed! haha... my husband was like Umm??

That's awesome you have a good support system. We are going to need it!

[BB2K]

Sub'd !! Good luck! Be sure to stop by my thread and sub as well http://forum.bodybuilding.com/showthread.php?t=147307193

[Achuislemochroi]

I'm about to get started. I have a to get some things taken care of, then I've got to stop somewhere and get a paper for my before pics session, go to the gym and get in my cardio, and cook up my meals. Check back later for my pics and information!! Good luck everyone! I bid you all a most awesome first day in Hell!

[MrsHH]

WOOT! Happy First Day of Hell!!

[Achuislemochroi]

WOOT! Happy First Day of Hell!!

haha Thanks, Hannah! You as well!!

[BB2K]

I'm about to get started. I have a to get some things taken care of, then I've got to stop somewhere and get a paper for my before pics session, go to the gym and get in my cardio, and cook up my meals. Check back later for my pics and information!! Good luck everyone! I bid you all a most awesome first day in Hell!

I just finished prepping my meals for today. I eat meal 2 in about an hour from now then off to the gym to train the wife... then HELL begins for me at 1pm! Shoulders and Biceps.. time to smoke'em!

[MomGettingFit]

I'm about to get started. I have a to get some things taken care of, then I've got to stop somewhere and get a paper for my before pics session, go to the gym and get in my cardio, and cook up my meals. Check back later for my pics and information!! Good luck everyone! I bid you all a most awesome first day in Hell!

WOOHOO Let's do this girl!! Good luck on your first day!!!

[bherrod]

awesome! Bloody excited! I love it! :) We GIRLS ARE GONNA ROCK THIS!!!! wooHoo! Good luck Jodie! Look forward to our adventure and getting to know you!

[bloche123]

subbed! Good luck in the competition I just posted my diet for this can't wait to read up on yours as well!

[DavisMuscle08]

Good Luck I'll be stopping in to check your progress



-Show Up Dominate Go Home...

[jeffersd702]

Look forward to working with you

[jeffersd702]

Subbed

[Achuislemochroi]

Thanks, Guys! I'll be hitting up your threads as well. Good luck and have fun!

[jacopsaj]

Good luck!

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/keepmovingforward.jpg

Alright. Now, for a little about me before I get into the hardcore stuff. I'm Jodie Wilson, and I am currently residing in Roanoke, VA. I'm originally from Iaeger, WV. (Go Mountaineers!) I'll be 30 next month and that was part of my motivation for getting myself into shape. I have a great family, a lovely bunch of friends, and a very supportive dude. I'm the proud mom of two furbabies: Isabelle (a.k.a. Izzy) my 3 year old Welsh Pembroke Corgi and Scooter, my ~3 or 4 year old rescue. He's the sweetest little tripod of a dog. :)

I am currently devoting all of my time to fitness, nutrition, and getting the revisions to my Master of Science in Biological Sciences degree from Wright State University completed. I successfully defended the bloody thing three years ago but have busied myself with a bazillion other things that it always took the back burner. So, we'll see how that goes. Whether I get it or not, I'll likely go back into teaching as I really loved it. I was a grad teaching assistant during the end of my undergrad career and throughout my graduate career, and then I taught high school and later at an alternative school I taught middle school and high school students. I loved it! I want just want to make a difference.

I love live music, traveling, reading, learning as much as I can about everything, and just living life.

How I got started

In the past, I struggled with depression. It was during my time in graduate school that I hit rock bottom. I got help, however, but it took my purchasing a bottle of OTC sleep aid, writing out my own will, and cutting myself to pieces to get there. I was diagnosed with dysthmia and borderline personality disorder. That in itself was half the battle for me. What I had had a name. Now I could defeat it because I knew what it was. For as long as I could remember, I had always felt the way I felt and I thought it was normal. Well, I tried a few different pills. They helped OK for while. Then I coupled medication with individual and group therapy. Then, I decided to throw in some exercise as I'd heard for forever about how it was a good stress reliever and all. I started slow because I had no idea what in the world I was doing. I went to the gym at school as students had access for free. I was never really an athlete, having only played basketball in high school, and even then I hated running. But I started up walking, then increasing the time I jogged during my walk, then slowly bumped up to running for a short period of time. I loved it! From then I would try some P90X, and while I didn't follow it through or exactly, I did see some results. I lost 6 or 7 lbs and I could tell I was stronger and more fit overall. I finally got to ran a mile under 9 minutes. I can't do that now, but I'll get there again. Eventually. Exercise was the best thing that could have ever happened to me. It provided me with an outlet. I could burn off all of that negative energy. When I felt my life was spinning out of control, exercise was the one thing I could control. I could push myself to squeeze out that last rep or run a little further, a little faster. Exercise was my escape.

Where I want to be

I am grateful for the opportunity to be a part of this contest. It came a great time since I have been interested in getting into a good cutting program. I've put on some pretty good muscle, although I know I could stand to put on some more. But I want to see what I've built so far. I initially started lifting and really using my gym membership to get in shape for Tough Mudder. I still want to do it, but I'm definitely not ready yet. Since then, however, I've also been entertaining the thought of competing. I've been so inspired by so many of the transformations on BB.com, and of course chicks like Dana Linn Bailey and Jen Rankin. I've decided I want that, too. I understand it takes unreal discipline, guidance, and heart. So, I'm here so I can get there.

Now, without further ado, my before pics!

http://i773.photobucket.com/albums/yy18/lifesajourney9/081312beforetake2016.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/081312beforetake2001.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/081312beforetake2005.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/081312beforetake2008.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/081312beforetake2012.jpg

My current stats and targets are:
Height: 5'8"
Beginning Weight: 152 lbs
Last Week’s Weight: n/a
This Week’s Weight: 152 lbs
Cardio: 30 minutes 6 days/week @ 120-130 bpm
Protein: 175 grams
Carbohydrates: 100 grams
Fat: 20 grams
Body Fat +/- % for the week: 24.3%

As soon as I figure out the most efficient way to upload and format my videos, I'll post them as well. I apologize for the delay on getting those to you.

[BB2K]

Good luck! Cant wait to see your first workout! hit it HARD!

[bluesurfer_17]

just subscribed to ur thread. hit mine up and do the same its called Going to hell and coming back an ANIMAL

[mcraig31]

Good luck!

[jacopsaj]

Subbed.

[Achuislemochroi]

Here's my diet from my first day. Nutritional information came primarily from the MFP database (I double-checked what I physically had on hand and also searched the internet so as to get as accurate information as possible) and the links provided by Rage.

August 13, 2012
Calories Carbs(g) Fat(g) Protein(g)
PrWO
Muscle Pharm - Assault - Blue Arctic Raspberry, 1 scoop 80 18g 0g 0g
ON - 100% Whey Protein Vanilla Ice Cream, (1 rounded scoop) 120 3g 1g 24g
Brekkie
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g
Spectrum - Ground Flaxseed With Mixed Berries, 2 Tbsp 70 5g 5g 3g
Paleo Breakfast Bake -(174 grams) 120 1g 2g 25g
Lunch
Jamie Eason's - Fish In Foil, 1 serving (4oz fish) 199 11g 5g 30g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Broccoli Steamed - Broccoli Steamed (Plain), (1 Cup) 20 4g 0g 2g
Dinner
Perdue Perfect Portions - Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Fresh - Steamed Asparagus, (134 g ) 27 5g 0g 3g
PWO
ON - Gold Standard 100% Whey - Vanilla Ice Cream, (1 scoop) 120 3g 1g 24g
ON - 100% Gold Standard Casein (Chocolate Supreme) (1 scoop) 120 3g 1g 24g
Snacks and Supplements
Fish Oil - Member's Mark, (1 softgel) 15 0g 2g 0g
One A Day Women's Multivitamin (2 Tablet) 0 0g 0g 0g
Osteo Bi-Flex - Double Strength Joint Care, 3 caplets 0 0g 0g 0g
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Egg White - Only Whites - Hard Boiled =17 Cal, 2 Large Egg White 34 0g 0g 7g

TOTAL: 1,290 Calories 100g Carbohydrates 22g Fat 177g Protein

[Achuislemochroi]

OK, so I wasn't sure what to expect as I've never done wrist curls (at least not specifically, however, I've included Zottman curls in my arm workouts before) and I rarely do DB side lateral raises ( I usually do bent over reverse flyes and rows instead) so I'll be increasing the weight just a smidgen on a few of the exercises next time. It's not an ego thing, I just wasn't challenged enough I don't believe even if I was focusing more on form/technique. I want to make sure I'm getting the most out of this, and that means I better be putting the most I have into it. I should have the video up today, so hopefully Rage can fix me. I feel I have a lot of cleaning up to do. Having said that, below is my workout and my overall day from Day 1.

I completed my cardio in the AM, primarily fasted save the .5 scoop of MP Assault. I did a total of 32 minutes (includes 1 min. warm-up & 1 min. cool down) on the stair machine starting out at a resistance level 4, then 5, and I finished at 6. I never trust the heart rate monitors (hrm) on the machines completely, but I did use it to see if I was within my recommended range from time to time. I kept it around 130-135 bpm according to the hrm. Mind you, the entire day I was still so pumped about this contest. I don't think I even needed the Assault. lol I wanted to go harder longer, but I decided to behave and bring it in so as to adhere to my recommendations.

I came home and finally cooked up my meals for the week. I didn't cook up the fish in advance as it only takes like 20-25 minutes to prep and cook so I figure I can whip that up easy. Also, I loathe fish so the fresher I can have that the better for my own personal taste. It makes me gag. However, I decided a while ago this is more about fueling my body, that whole "eat to live rather than living to eat". But I do so love food! :)

After lunch, I went back to the gym. It was about 3:10 PM EST. Including stretching, warm up, and rests the whole thing took me to 4:30 PM EST. I took another .5 scoop of MP Assault before getting there (I usually mix it and consume it on my way as my commute is only about 15-20 minutes depending on traffic). I warmed up a bit on the elliptical, ~5 minutes, to get the blood flowing. Again, I was still elated from being in this challenge, so I was pumped; in a very good mood. Below is what I did:
(I rested for about 2 minutes (used the stopwatch on my iPod) between sets and exercises, and got in my stretches respectively.)
Seated Front Press
1 warm up set of 10 reps at 32 lbs.
1st set (8 reps + 6 negs) @ 32 lbs.
2nd set (8 reps + 6 negs) @ 32 lbs.
*I believe this was a good start for me. It took a bit of effort for me to get out the last 1 or 2 negs.

DB Side Lateral Raise
1 warm up set of 10 reps @ 7.5 lbs.
1st set (8 reps + 6 negs) @ 7.5 lbs.
2nd set (8 reps + 6 negs) @ 7.5 lbs.
*This one was rough. Again, I'm not used to performing this exercise so I'm not sure if I was executing proper form. I believe the weight was OK, but I should have at least tried the next one up.

BB Front Raise
1 warm up set of 10 reps @ 10 lbs.
1st set (8 reps + 6 negs) @ 10 lbs.
2nd set (8 reps + 6 negs) @ 10 lbs.
*I think I may be able to increase the weight here. I use my gloves, but my grip slipped a couple of times as I anticipated bringing it up. That makes me think that maybe the weight is fine for now, I just need to use more control. It's likely the latter. lol

BB Curl
1 warm up set of 10 reps @ 20 lbs.
1st set (8 reps + 6 negs) @ 20 lbs.
2nd set (8 reps + 6 negs) @ 20 lbs.
*Here I think I can increase the weight. I need to concentrate more on control here as well. Overall, it felt good. I'm really digging these negatives. :)

Reverse BB Curl
1 warm up set of 10 reps @ 20 lbs.
1st set (8 reps + 6 negs) @ 20 lbs.
2nd set (8 reps + 6 negs) @ 20 lbs.
*Pretty much the same as above. I'm not accustomed to performing a reverse BB curl, so it burned a little more, especially in my forearms. It was nice.

Reverse BB Wrist Curl
1 warm up set of 10 reps @ 5 lbs.
1st set (8 reps + 6 negs) @ 5 lbs.
2nd set (8 reps + 6 negs) @ 5 lbs.
*I think the weight here was ok. I'm wondering about form here and if I'm really getting in my full ROM. I could really feel the burn by that 4th neg each time. Loved it!

Reverse BB Curl
1 warm up set of 10 reps @ 5 lbs.
1st set (8 reps + 6 negs) @ 5 lbs.
2nd set (8 reps + 6 negs) @ 5 lbs.
*Same thing here. I'm just wondering about my execution of this exercise. Also, by the time I hit that 4 neg, my forearms were blazing. lol

Today, I woke up feeling mostly sore in my serratus anterior region, and now I can feel it working up in my anterior deltoid region as I type out this log. So, it's setting in on me. I like being able to split up my cardio in the AM and my lifting in the PM. I think it allows me to give each session the best of me. I plan on keeping that schedule for now.

HK5iUnAnjA4

[Achuislemochroi]

Ah, leg day. :) I do love me some leg day. First, I'm off to get in my cardio, however. Just thought I'd leave you all with a sample of my playlist. Have an awesome day, All!

7qrRzNidzIc

[gutter35]

I hope things are going well.....Keep up the hard work.

[russ d]

Good luck and keep working hard.

[Achuislemochroi]

Tuesday, August 14, 2012
Calories Carbs(g) Fat(g) Protein(g)
PrWO
Muscle Pharm - Assault - Blue Arctic Raspberry, 1 scoop 80 18g 0g 0g
Pro Mera - Con Cret (1 scoop) - 0 0g 0g 0g
Brekkie
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g
Spectrum - Ground Flaxseed With Mixed Berries, 2 Tbsp 70 5g 5g 3g
Generic - Egg Whites, (1 cup cooked) 117 2g 1g 26g

Lunch
Perdue Perfect Portions - Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Fresh - Steamed Asparagus, (134 g ) 27 5g 0g 3g

Dinner
Shady Brook Farms - Turkey Breast Cutlets, (6 oz) 165 0g 1g 38g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Broccoli Steamed - Broccoli Steamed (Plain), (1 Cup) 20 4g 0g 2g

PWO
ON - Gold Standard 100% Whey - Vanilla Ice Cream, (1 scoop) 120 3g 1g 24g
ON - 100% Gold Standard Casein (Chocolate Supreme) (1 scoop) 120 3g 1g 24g
ON - Gold Standard 100% Whey Protein Cookies and Cream, (1 scoop) 120 4g 1g 24g
Snacks and Supplements
Fish Oil - Member's Mark, (1 softgel) 15 0g 0g
One A Day Women's Multivitamin (2 Tablet) 0 0g 0g 0g
Osteo Bi-Flex - Double Strength Joint Care, 3 caplets 0 0g 0g 0g
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Nuts - Almonds (Raw), 10 Almond 70 3g 6g 3g

TOTAL: 1,296 Calories/ 95g Carbohydrates / 21g Fat /183g Protein

[Achuislemochroi]

Hey again, Fellow Rippers & Ripperettes! I hope this post finds you all well and hanging in there. I have to confess that today I got owned by this bloody leg workout. My AM cardio went well. I was rested and energized, ready to go. I did 30 minutes straight on the Nautilus StairMaster again today. I kept it at a resistance level 5 all the way through. My nutrition was pretty much on key, I'm actually about to chug my casein before bed. I have more photos and footage to post. I plan on doing that tomorrow as I am utterly beat today. Ugh. I stringed together my workout from yesterday and it's uploading as I type this. Technology is brilliant...when it works. But, an external hard drive and another computer with the necessary software later, I'm getting it done. I'll just edit yesterday and today's posts and stick'em in there for you all to check out.

Anyway, as I was mentioning before, today was rough. My mood when hitting it was tired. I don't know why, but I felt like taking a nap. I generally try to get in my carbs around my workouts, so I'm thinking I can rule that out as a culprit of my lethargy today. But I was dragging. Also, it didn't help that as the day progressed, the soreness that began in my serratus anterior and anterior delts spread throughout the rest of my arms. Lovely!

So, I began my journey through leg day doing the leg presses. No problem, I've done those a bazillion times. I did lower the weight to account for those fiber-shredding negatives, however. Then I got to hack squats. Well, I couldn't find the machine initially, so I opted to try and do like a version of it on the squat machine. I've never used that machine before. It isn't often that I venture outside of the Lady Gold's section of the gym. It's usually less populated and I can just do my own thing in there at my own pace. If I go over to the other general areas of the gym, there are usually more people and I have to wait for a machine and stuff. So I did the squats. The leg extensions were no problem either. Then I got to the reverse hack squats. I did stiff legged deadlifts in place of that. I definitely need to work on my form. I've never done those before, so it was an experience. Then I got to lying leg curls. I'm accustomed to the seated leg curl so I figured I'd be OK. Oh. Em. Geeeee. I thought I'd die. The warm up reps were fine, I did two sets of 10, just pumping right through. I don't know if it was because I was pretty much finished with the workout, I had never done them before, or I wasn't in the machine properly, but I had to lower the weight on the second set as I had a burning sensation in my lower back on the right side. I don't think I was doing them correctly. I read the instructions. Alas, it was an experience for me today. And, I found the hack squat machine over on the "dude side" of the gym when I ventured over there to do my lying leg curls. I'll do that next time. I still never found a machine for the reverse hack squat, however.

Boy, was I thankful that lying leg curls were the last of today's workout because I just about never stood up out of that machine. lol Today really emptied my tank. I'm already anticipating unworldly soreness tomorrow, but I'm looking forward to next week already! :) Below is my workout for today.

Leg Press
2 sets of 10 warm up reps @ 65 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
*This wasn't so bad.

Squats
2 sets of 10 warm up reps @ 90 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
2nd set: 8 reps + 6 negatives @ 90 lbs.
*I did increase the weight the second time and I tried to get lower. My left knee usually sounds like an empty plastic water bottle being crushed, but it felt OK today.


Leg Extension
2 sets of 8 warm up reps @ 55 lbs.
1st set: 8 reps + 6 negatives @ 85 lbs.
2nd set: 8 reps + 6 negatives @ 85 lbs.
*This wasn't so bad.

SLDL
2 sets of 10 warm up reps @ 44 lbs.
1st set: 8 reps + 6 negatives @ 44 lbs.
2nd set: 8 reps + 6 negatives @ 55 lbs.
*I need to work on my form here I already know. Also, the weights are odd as the plates are in kg so I've been converting them. The 1st set was OK, I could feel it in my hamstrings especially the further I lowered the BB. I thought upping the weight would contribute to a better burn. I think I need to get my butt out more as well.


Lying Leg Curls
2 sets of 10 warm up reps @ 70 lbs.
1st set: 8 reps + 6 negatives @ 70 lbs.
2nd set: 8 reps + 6 negatives @ 60 lbs.
*I couldn't maintain a proper form here so I had to drop the weight. I don't know if I was doing it correctly or not.

When I at last dragged myself back into the chick section of the gym, I grunted out some ab work. I did 3 circuits of 15 reps of stability ball crunches with an 8 lb. medicine ball and stability ball knee ins/outs. I finished it up with 3 sets of 15 reps of Russian twists with the 8 lb. medicine ball.

The video will be up tomorrow, and the video for yesterday's workout is live on youtube now. I'll be posting that one tonight. Check back tomorrow for my second day of Hell, though. Thanks a bunch, Everyone! Rest up!

Below is my video for my first leg day in Hell! Like with my first video, I just took one of the two sets of each exercise to show what I'm doing. Most often it's the second set as I tend to have a better handle on what I'm doing (and I'm usually nice and warmed up after the warm up reps and the first set).
pXB2K-GKmJ0

[-Loomis-]

Great work!

[Achuislemochroi]

Great work!

Thanks! And look, at the moment, your post count is 42! Almost there!

[megababyusc]

Great story girl! I am excited to see your progress, bring on day 3...

[megababyusc]

Hey again, Fellow Rippers & Ripperettes! I hope this post finds you all well and hanging in there. I have to confess that today I got owned by this bloody leg workout. My AM cardio went well. I was rested and energized, ready to go. I did 30 minutes straight on the Nautilus StairMaster again today. I kept it at a resistance level 5 all the way through. My nutrition was pretty much on key, I'm actually about to chug my casein before bed. I have more photos and footage to post. I plan on doing that tomorrow as I am utterly beat today. Ugh. I stringed together my workout from yesterday and it's uploading as I type this. Technology is brilliant...when it works. But, an external hard drive and another computer with the necessary software later, I'm getting it done. I'll just edit yesterday and today's posts and stick'em in there for you all to check out.

Anyway, as I was mentioning before, today was rough. My mood when hitting it was tired. I don't know why, but I felt like taking a nap. I generally try to get in my carbs around my workouts, so I'm thinking I can rule that out as a culprit of my lethargy today. But I was dragging. Also, it didn't help that as the day progressed, the soreness that began in my serratus anterior and anterior delts spread throughout the rest of my arms. Lovely!

So, I began my journey through leg day doing the leg presses. No problem, I've done those a bazillion times. I did lower the weight to account for those fiber-shredding negatives, however. Then I got to hack squats. Well, I couldn't find the machine initially, so I opted to try and do like a version of it on the squat machine. I've never used that machine before. It isn't often that I venture outside of the Lady Gold's section of the gym. It's usually less populated and I can just do my own thing in there at my own pace. If I go over to the other general areas of the gym, there are usually more people and I have to wait for a machine and stuff. So I did the squats. The leg extensions were no problem either. Then I got to the reverse hack squats. I did stiff legged deadlifts in place of that. I definitely need to work on my form. I've never done those before, so it was an experience. Then I got to lying leg curls. I'm accustomed to the seated leg curl so I figured I'd be OK. Oh. Em. Geeeee. I thought I'd die. The warm up reps were fine, I did two sets of 10, just pumping right through. I don't know if it was because I was pretty much finished with the workout, I had never done them before, or I wasn't in the machine properly, but I had to lower the weight on the second set as I had a burning sensation in my lower back on the right side. I don't think I was doing them correctly. I read the instructions. Alas, it was an experience for me today. And, I found the hack squat machine over on the "dude side" of the gym when I ventured over there to do my lying leg curls. I'll do that next time. I still never found a machine for the reverse hack squat, however.

Boy, was I thankful that lying leg curls were the last of today's workout because I just about never stood up out of that machine. lol Today really emptied my tank. I'm already anticipating unworldly soreness tomorrow, but I'm looking forward to next week already! :) Below is my workout for today.

Leg Press
2 sets of 10 warm up reps @ 65 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
*This wasn't so bad.

Squats
2 sets of 10 warm up reps @ 90 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
2nd set: 8 reps + 6 negatives @ 90 lbs.
*I did increase the weight the second time and I tried to get lower. My left knee usually sounds like an empty plastic water bottle being crushed, but it felt OK today.


Leg Extension
2 sets of 8 warm up reps @ 55 lbs.
1st set: 8 reps + 6 negatives @ 85 lbs.
2nd set: 8 reps + 6 negatives @ 85 lbs.
*This wasn't so bad.

SLDL
2 sets of 10 warm up reps @ 44 lbs.
1st set: 8 reps + 6 negatives @ 44 lbs.
2nd set: 8 reps + 6 negatives @ 55 lbs.
*I need to work on my form here I already know. Also, the weights are odd as the plates are in kg so I've been converting them. The 1st set was OK, I could feel it in my hamstrings especially the further I lowered the BB. I thought upping the weight would contribute to a better burn. I think I need to get my butt out more as well.


Lying Leg Curls
2 sets of 10 warm up reps @ 70 lbs.
1st set: 8 reps + 6 negatives @ 70 lbs.
2nd set: 8 reps + 6 negatives @ 60 lbs.
*I couldn't maintain a proper form here so I had to drop the weight. I don't know if I was doing it correctly or not.

When I at last dragged myself back into the chick section of the gym, I grunted out some ab work. I did 3 circuits of 15 reps of stability ball crunches with an 8 lb. medicine ball and stability ball knee ins/outs. I finished it up with 3 sets of 15 reps of Russian twists with the 8 lb. medicine ball.

The video will be up tomorrow, and the video for yesterday's workout is live on youtube now. I'll be posting that one tonight. Check back tomorrow for my second day of Hell, though. Thanks a bunch, Everyone! Rest up!

Rippers and Rippettes... I love it!!! Sounds like an awesome workout today!

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/001.jpg

[MrsHH]

You have a dude side and a chick side? Are they blue and pink! lol.... I have done laying leg curls before but I usually use the seated one too... I feel less silly with my booty in the air! haha

[russ d]

Great Leg workout. Keep it up!

[Achuislemochroi]

You have a dude side and a chick side? Are they blue and pink! lol.... I have done laying leg curls before but I usually use the seated one too... I feel less silly with my booty in the air! haha

lol Nah, they're not blue and pink, but I think that'd be a little better than what they are now. At least the lady section, as it's some sort of goldenrod yellow/puke green color. lol Well, it's more a general area, but most of the guys hang out over there. There's a lot more heavy duty, hardcore equipment/machines and free weights over there. Then there is a place for the chicks only, but it's usually older chicks. It has more basic cardio equipment and machines, and they just recently moved a small rack of free weights in there. I usually have to make my rounds to other areas of the gym to gather plates and bars and Bosu balls for my workouts.

The lying leg curls were interesting. I'm used to doing the seated ones because that's what's in the girl section. lol I really have to venture out more often.

[Achuislemochroi]

Great Leg workout. Keep it up!

Thanks, Russ! I'm feeling it today, though. Phew! lol

[russ d]

Your workout video looked great. Good form.

[brad23]

Hey again, Fellow Rippers & Ripperettes! I hope this post finds you all well and hanging in there. I have to confess that today I got owned by this bloody leg workout. My AM cardio went well. I was rested and energized, ready to go. I did 30 minutes straight on the Nautilus StairMaster again today. I kept it at a resistance level 5 all the way through. My nutrition was pretty much on key, I'm actually about to chug my casein before bed. I have more photos and footage to post. I plan on doing that tomorrow as I am utterly beat today. Ugh. I stringed together my workout from yesterday and it's uploading as I type this. Technology is brilliant...when it works. But, an external hard drive and another computer with the necessary software later, I'm getting it done. I'll just edit yesterday and today's posts and stick'em in there for you all to check out.

Anyway, as I was mentioning before, today was rough. My mood when hitting it was tired. I don't know why, but I felt like taking a nap. I generally try to get in my carbs around my workouts, so I'm thinking I can rule that out as a culprit of my lethargy today. But I was dragging. Also, it didn't help that as the day progressed, the soreness that began in my serratus anterior and anterior delts spread throughout the rest of my arms. Lovely!

So, I began my journey through leg day doing the leg presses. No problem, I've done those a bazillion times. I did lower the weight to account for those fiber-shredding negatives, however. Then I got to hack squats. Well, I couldn't find the machine initially, so I opted to try and do like a version of it on the squat machine. I've never used that machine before. It isn't often that I venture outside of the Lady Gold's section of the gym. It's usually less populated and I can just do my own thing in there at my own pace. If I go over to the other general areas of the gym, there are usually more people and I have to wait for a machine and stuff. So I did the squats. The leg extensions were no problem either. Then I got to the reverse hack squats. I did stiff legged deadlifts in place of that. I definitely need to work on my form. I've never done those before, so it was an experience. Then I got to lying leg curls. I'm accustomed to the seated leg curl so I figured I'd be OK. Oh. Em. Geeeee. I thought I'd die. The warm up reps were fine, I did two sets of 10, just pumping right through. I don't know if it was because I was pretty much finished with the workout, I had never done them before, or I wasn't in the machine properly, but I had to lower the weight on the second set as I had a burning sensation in my lower back on the right side. I don't think I was doing them correctly. I read the instructions. Alas, it was an experience for me today. And, I found the hack squat machine over on the "dude side" of the gym when I ventured over there to do my lying leg curls. I'll do that next time. I still never found a machine for the reverse hack squat, however.

Boy, was I thankful that lying leg curls were the last of today's workout because I just about never stood up out of that machine. lol Today really emptied my tank. I'm already anticipating unworldly soreness tomorrow, but I'm looking forward to next week already! :) Below is my workout for today.

Leg Press
2 sets of 10 warm up reps @ 65 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
*This wasn't so bad.

Squats
2 sets of 10 warm up reps @ 90 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
2nd set: 8 reps + 6 negatives @ 90 lbs.
*I did increase the weight the second time and I tried to get lower. My left knee usually sounds like an empty plastic water bottle being crushed, but it felt OK today.


Leg Extension
2 sets of 8 warm up reps @ 55 lbs.
1st set: 8 reps + 6 negatives @ 85 lbs.
2nd set: 8 reps + 6 negatives @ 85 lbs.
*This wasn't so bad.

SLDL
2 sets of 10 warm up reps @ 44 lbs.
1st set: 8 reps + 6 negatives @ 44 lbs.
2nd set: 8 reps + 6 negatives @ 55 lbs.
*I need to work on my form here I already know. Also, the weights are odd as the plates are in kg so I've been converting them. The 1st set was OK, I could feel it in my hamstrings especially the further I lowered the BB. I thought upping the weight would contribute to a better burn. I think I need to get my butt out more as well.


Lying Leg Curls
2 sets of 10 warm up reps @ 70 lbs.
1st set: 8 reps + 6 negatives @ 70 lbs.
2nd set: 8 reps + 6 negatives @ 60 lbs.
*I couldn't maintain a proper form here so I had to drop the weight. I don't know if I was doing it correctly or not.

When I at last dragged myself back into the chick section of the gym, I grunted out some ab work. I did 3 circuits of 15 reps of stability ball crunches with an 8 lb. medicine ball and stability ball knee ins/outs. I finished it up with 3 sets of 15 reps of Russian twists with the 8 lb. medicine ball.

The video will be up tomorrow, and the video for yesterday's workout is live on youtube now. I'll be posting that one tonight. Check back tomorrow for my second day of Hell, though. Thanks a bunch, Everyone! Rest up!
Nice log!

[MomGettingFit]

Hey again, Fellow Rippers & Ripperettes! I hope this post finds you all well and hanging in there. I have to confess that today I got owned by this bloody leg workout. My AM cardio went well. I was rested and energized, ready to go. I did 30 minutes straight on the Nautilus StairMaster again today. I kept it at a resistance level 5 all the way through. My nutrition was pretty much on key, I'm actually about to chug my casein before bed. I have more photos and footage to post. I plan on doing that tomorrow as I am utterly beat today. Ugh. I stringed together my workout from yesterday and it's uploading as I type this. Technology is brilliant...when it works. But, an external hard drive and another computer with the necessary software later, I'm getting it done. I'll just edit yesterday and today's posts and stick'em in there for you all to check out.

Anyway, as I was mentioning before, today was rough. My mood when hitting it was tired. I don't know why, but I felt like taking a nap. I generally try to get in my carbs around my workouts, so I'm thinking I can rule that out as a culprit of my lethargy today. But I was dragging. Also, it didn't help that as the day progressed, the soreness that began in my serratus anterior and anterior delts spread throughout the rest of my arms. Lovely!

So, I began my journey through leg day doing the leg presses. No problem, I've done those a bazillion times. I did lower the weight to account for those fiber-shredding negatives, however. Then I got to hack squats. Well, I couldn't find the machine initially, so I opted to try and do like a version of it on the squat machine. I've never used that machine before. It isn't often that I venture outside of the Lady Gold's section of the gym. It's usually less populated and I can just do my own thing in there at my own pace. If I go over to the other general areas of the gym, there are usually more people and I have to wait for a machine and stuff. So I did the squats. The leg extensions were no problem either. Then I got to the reverse hack squats. I did stiff legged deadlifts in place of that. I definitely need to work on my form. I've never done those before, so it was an experience. Then I got to lying leg curls. I'm accustomed to the seated leg curl so I figured I'd be OK. Oh. Em. Geeeee. I thought I'd die. The warm up reps were fine, I did two sets of 10, just pumping right through. I don't know if it was because I was pretty much finished with the workout, I had never done them before, or I wasn't in the machine properly, but I had to lower the weight on the second set as I had a burning sensation in my lower back on the right side. I don't think I was doing them correctly. I read the instructions. Alas, it was an experience for me today. And, I found the hack squat machine over on the "dude side" of the gym when I ventured over there to do my lying leg curls. I'll do that next time. I still never found a machine for the reverse hack squat, however.

Boy, was I thankful that lying leg curls were the last of today's workout because I just about never stood up out of that machine. lol Today really emptied my tank. I'm already anticipating unworldly soreness tomorrow, but I'm looking forward to next week already! :) Below is my workout for today.

Leg Press
2 sets of 10 warm up reps @ 65 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
*This wasn't so bad.

Squats
2 sets of 10 warm up reps @ 90 lbs.
1st set: 8 reps + 6 negatives @ 80 lbs.
2nd set: 8 reps + 6 negatives @ 90 lbs.
*I did increase the weight the second time and I tried to get lower. My left knee usually sounds like an empty plastic water bottle being crushed, but it felt OK today.


Leg Extension
2 sets of 8 warm up reps @ 55 lbs.
1st set: 8 reps + 6 negatives @ 85 lbs.
2nd set: 8 reps + 6 negatives @ 85 lbs.
*This wasn't so bad.

SLDL
2 sets of 10 warm up reps @ 44 lbs.
1st set: 8 reps + 6 negatives @ 44 lbs.
2nd set: 8 reps + 6 negatives @ 55 lbs.
*I need to work on my form here I already know. Also, the weights are odd as the plates are in kg so I've been converting them. The 1st set was OK, I could feel it in my hamstrings especially the further I lowered the BB. I thought upping the weight would contribute to a better burn. I think I need to get my butt out more as well.


Lying Leg Curls
2 sets of 10 warm up reps @ 70 lbs.
1st set: 8 reps + 6 negatives @ 70 lbs.
2nd set: 8 reps + 6 negatives @ 60 lbs.
*I couldn't maintain a proper form here so I had to drop the weight. I don't know if I was doing it correctly or not.

When I at last dragged myself back into the chick section of the gym, I grunted out some ab work. I did 3 circuits of 15 reps of stability ball crunches with an 8 lb. medicine ball and stability ball knee ins/outs. I finished it up with 3 sets of 15 reps of Russian twists with the 8 lb. medicine ball.

The video will be up tomorrow, and the video for yesterday's workout is live on youtube now. I'll be posting that one tonight. Check back tomorrow for my second day of Hell, though. Thanks a bunch, Everyone! Rest up!

Log looks great!

Couple things,
Are you doing cardio on leg day? We were told by Tom not to, so I would check with him on that. He might want you to cut that out so you can focus your energy on training your legs. :)

The reverse hack squat is done n the regular hack machine. You just turn backwards. Hubby will post a video on it today in his log for you.

Keep up the great work girl!!!

Hope you can walk today ;)

[pacman155]

Here's my diet from my first day. Nutritional information came primarily from the MFP database (I double-checked what I physically had on hand and also searched the internet so as to get as accurate information as possible) and the links provided by Rage.

August 13, 2012
Calories Carbs(g) Fat(g) Protein(g)
PrWO
Muscle Pharm - Assault - Blue Arctic Raspberry, 1 scoop 80 18g 0g 0g
ON - 100% Whey Protein Vanilla Ice Cream, (1 rounded scoop) 120 3g 1g 24g
Brekkie
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g
Spectrum - Ground Flaxseed With Mixed Berries, 2 Tbsp 70 5g 5g 3g
Paleo Breakfast Bake -(174 grams) 120 1g 2g 25g
Lunch
Jamie Eason's - Fish In Foil, 1 serving (4oz fish) 199 11g 5g 30g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Broccoli Steamed - Broccoli Steamed (Plain), (1 Cup) 20 4g 0g 2g
Dinner
Perdue Perfect Portions - Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice (1/2 cup cooked) 75 17g 1g 2g
Fresh - Steamed Asparagus, (134 g ) 27 5g 0g 3g
PWO
ON - Gold Standard 100% Whey - Vanilla Ice Cream, (1 scoop) 120 3g 1g 24g
ON - 100% Gold Standard Casein (Chocolate Supreme) (1 scoop) 120 3g 1g 24g
Snacks and Supplements
Fish Oil - Member's Mark, (1 softgel) 15 0g 2g 0g
One A Day Women's Multivitamin (2 Tablet) 0 0g 0g 0g
Osteo Bi-Flex - Double Strength Joint Care, 3 caplets 0 0g 0g 0g
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Egg White - Only Whites - Hard Boiled =17 Cal, 2 Large Egg White 34 0g 0g 7g

TOTAL: 1,290 Calories 100g Carbohydrates 22g Fat 177g Protein

good luck out here in this comp

[Achuislemochroi]

Log looks great!

Couple things,
Are you doing cardio on leg day? We were told by Tom not to, so I would check with him on that. He might want you to cut that out so you can focus your energy on training your legs. :)

The reverse hack squat is done n the regular hack machine. You just turn backwards. Hubby will post a video on it today in his log for you.

Keep up the great work girl!!!

Hope you can walk today ;)

Thanks! Yeah, I won't be doing cardio on leg day next week. lol I wanted to make sure I got in the 6 days this week, and I thought it would make it a little more bearable where I split up the cardio and lifting.

I had no idea they were the same thing. There are so many machines out there that I have no idea what they are. Well, I feel silly. lol Thank you so much for telling me that, Shelly! I saw the one video with that interesting angle. lol

[Achuislemochroi]

Your workout video looked great. Good form.

Thank you, Russ! My leg day will be up a little later today. I appreciate any and all suggestions on how to improve my form, etc. I have a lot to learn, and I'm glad I'm here with a bunch of folks (not to mention Tom himself and Mr. Dead, of course) that are far more learned than myself. Thanks again!

[Achuislemochroi]

Nice log!

Thanks, Brad! I'm going to fix my nutrition log, too. lol

[Achuislemochroi]

Alright, being that today is a nice cardio only, get in some stretching, and take it easy kind of day, I'm going to use it to post the rest of my pictures and get my leg training video and my check in video up and running. Today is a good day for this sort of day here in the Roanoke Valley as it's so overcast and dismal. Lovely sleeping weather! I ended up taking the dogs out this AM and got breakfast prepared for my guy and sent him on his way to work and then I took a nap, so I have yet to get in my cardio for the day, but it's gonna happen. No worries! It'll be good to keep moving anyway as when I sit down for a while, I start to get stiff from leg day yesterday. I also wanted to say thanks to Brad, Adam, Russ and Shelly for providing me with some pointers and pointing some things out for me to fix or clarify. I appreciate it, Guys! I'll do my best to help you folks out as much as I can as well, don't doubt that. :)

Anyway, here is my food arsenal (And this is the one thing I'll be working on starting tomorrow. I'm going to the market to pick up some more meat after I hit the gym for my cardio today):

http://i773.photobucket.com/albums/yy18/lifesajourney9/115.jpg
And again with my George Foreman grill with those awesome, handy-dandy removable plates for super easy clean up (LOVE IT!) lol
http://i773.photobucket.com/albums/yy18/lifesajourney9/116.jpg
Broccoli is kind of like my steel cut oats -- I could eat it at every meal! I love it! So far, it's also a lot more yummy reheated than my poor asparagus as well. lol
http://i773.photobucket.com/albums/yy18/lifesajourney9/121.jpg
I use these all the bloody time. The only one I'm really concerned about is the Tony's Creole one just because of the sodium content. For the most part, I try to keep it as simple as possible.
http://i773.photobucket.com/albums/yy18/lifesajourney9/118.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/117.jpg

[Achuislemochroi]

Now, some of my meals. :)
This was breakfast today, and it's pretty much breakfast everyday. It may change in that sometimes I add fresh blueberries or some other berry, but this is a staple for me.
http://i773.photobucket.com/albums/yy18/lifesajourney9/009.jpg

Before:
http://i773.photobucket.com/albums/yy18/lifesajourney9/011.jpg

After! I just scoop out the egg yolks. It's cheaper for me this way since I eat eggs like a fiend. lol
http://i773.photobucket.com/albums/yy18/lifesajourney9/012.jpg

The finished product (nomnomnom)
http://i773.photobucket.com/albums/yy18/lifesajourney9/016.jpg

Here's the Fish in Foil I got from Jamie Eason's (well, I guess it's Middleton now, so happy for her! ^_^) recipes on BB.com. I really hate fish. I just don't like the smell, the texture, but I can tolerate this. But I cannot do salmon for sure.
http://i773.photobucket.com/albums/yy18/lifesajourney9/126.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/130.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/131.jpg

[Achuislemochroi]

And again...
Some chicken and veggies and brown rice
http://i773.photobucket.com/albums/yy18/lifesajourney9/122.jpg

Chicken, brown rice, and veggies together
http://i773.photobucket.com/albums/yy18/lifesajourney9/004.jpg

Turkey breast cutlets grilling
http://i773.photobucket.com/albums/yy18/lifesajourney9/007.jpg

And dinner last night
http://i773.photobucket.com/albums/yy18/lifesajourney9/008.jpg

And here's a post workout shake, the ON Gold Standard Cookies and Cream I had yesterday after I crawled back to my car. lol
http://i773.photobucket.com/albums/yy18/lifesajourney9/006.jpg

For the most part, my nutrition is going to be the same. The tweaks I'm going to make to it immediately are making my eating schedule a little more lucid (I really am eating about 5 or 6 meals a day, but (1) I have been including my post workout shakes and a snack for carbs as some of those meals and (2) I've been copying and pasting my plan from MyFitnessPal and it only lets me have 5 "meals", so I've lumped together my preworkouts, postworkouts, and snacks/supplements. Also, I don't want to be drinking the majority of my protein and calories for obvious reasons so I'm going to add some more "solid" meals. 'Cause Guys, I love me some foods! lol So, unless I try something different or prepare it in a different way, these are the foods that will be fueling my body for the next 3 months. I have to say it's not far from what I usually eat, but there's definitely less junk in it at the moment.

[MrsHH]

That's awesome! Great pix! You like the fish in foil? I will have to look it up. I have tilapia in the freezer but I never find a way to cook it that I like... I try and try all the time because I know it's one of those "diet" fishes. haha...

[MrsHH]

Oh and LOVE the nail polish! :)

[Achuislemochroi]

That's awesome! Great pix! You like the fish in foil? I will have to look it up. I have tilapia in the freezer but I never find a way to cook it that I like... I try and try all the time because I know it's one of those "diet" fishes. haha...

Thanks, Hannah! :) Yeah, I can actually eat it. The lemon slices and lemon juice, along with the black and cayenne pepper I sprinkle on it make it pretty tasty. It's not like my turkey and chicken breasts, however, where I cook it in advance. I'm kinda meh about freshly prepared fish, let alone reheated fish. Just sounds...bluck. haha But yeah, it's the best recipe I've found so far that doesn't have the fish fried or breaded and I can still stomach it.

I've also made the pumpkin protein bars. UH-mazing!! I made the version with walnuts. If you like pumpkin, you should definitely try them. My guy was kinda puzzled when he opened the pantry and saw several jars of baby food. lol

Here's the link to Jamie's recipes. http://www.bodybuilding.com/fun/jamie-eason-livefit-recipes-main-page.html

[Achuislemochroi]

Oh and LOVE the nail polish! :)

Thanks! :D

[BB2K]

awesome food pics! keep up the hard work!

[Achuislemochroi]

awesome food pics! keep up the hard work!

Thanks so much! That's the only kind of work I know. :D Anything less, is just that: less.

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/386998_418028554900090_272948095_n.jpg

Off we go for some cardio! :) Leaving a little musical entertainment for you; just feeling it dancing around my apartment getting my stuff ready to go.


bxV-OOIamyk

[MrsHH]

I will deff have to try the pumpkin protein bars if you say they are good. I LOVE pumpkin anything! Preferably lattes and pie but since those are off limits protein bars will have to do!

I LOVE GCH! Haven't heard this song yet. Used to listen to them in college. My roommate was from Pen Yan NY and her friend was friends with Travis. So she introduced me to their music. Love his voice! *swoon*

[Ripper209]

Great song its going on my playlist now

[MomGettingFit]

I use Tony Chachers seasoning on my chicken too. I use the salt free one. Love it.

[Ripper209]

Nice post...good diet!

[Achuislemochroi]

I use Tony Chachers seasoning on my chicken too. I use the salt free one. Love it.

Ooooh! I was not aware there was a salt free one! Thanks for the heads up, I'll have to get some! :)

[Achuislemochroi]

Nice post...good diet!

Thanks! :) It's gonna get better. I just got some confirmation about some protein/recovery stuff from Rage, so I'll be tweaking my diet a bit. It's gonna be great!

[Achuislemochroi]

Great song its going on my playlist now

:D Depending on my mood, I can't help but bob my head. lol

[Achuislemochroi]

I will deff have to try the pumpkin protein bars if you say they are good. I LOVE pumpkin anything! Preferably lattes and pie but since those are off limits protein bars will have to do!

I LOVE GCH! Haven't heard this song yet. Used to listen to them in college. My roommate was from Pen Yan NY and her friend was friends with Travis. So she introduced me to their music. Love his voice! *swoon*

Oh yes! Me, too!! I feckin' love some pumkin pie! lol Mmmmm. With Cool Whip! Delicious! So, yeah, you will like these protein bars then!

That's so awesome about your roommate being friends with Travis!!! I'm not an avid fan or anything, but I do dig'em, and this song is great, imo. :)

[Achuislemochroi]

Diet for Day3 - Wednesday, August 15, 2012

Meal 1
Spectrum Ground Flaxseed With Mixed Berries, 2 Tbsp
Egg Whites, 1 cup cooked
Mccann's Steel Cut Irish Oatmeal, 1/4 cup cooked

Meal 2 (Generally post cardio, but I got cardio later in the day and this was already loaded and planned for the day.)
Muscle Milk Cake Batter, 1 scoop in 8 ounces of water

Meal 3
Perdue Perfect Portions - Boneless Skinless Chicken Breast, 1 Filet
Broccoli Steamed - Broccoli Steamed (Plain), 1 cup cooked
Kroger - Natural Whole Grain Boil-In-Bag Brown Rice,1 cup cooked

Meal 4 (Post workout - had this after cardio today)
ON Gold Standard Whey, Cookies N Creme, 1 rounded scoop in 8 ounces of water

Meal 5
Mccann's Steel Cut Irish Oatmeal, 1/4 cup cooked
Shady Brook Farms - Turkey Breast Cutlets, 6 oz
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup

Meal 6
ON Casein, Chocolate Supreme, 1 rounded scoop in 8 ounces of water

Supplements
Muscle Pharm - Assault - Blue Arctic Raspberry, 1/2 scoop
Women's One A Day Vitamin, 2 tablets
True Athlete ZMA, 2 capsules
Fish oil, 1 capsule
OsteoBiflex Double Strength Joint Care, 3 tablets


TOTAL: 1,277 Calories / 99g Carbohydrates / 20g Fat / 172g Protein

*I will be taking out two of those shakes (YAY! More food for me!) and replacing one with a non-caloric recovery drink after lifting, and the casein will be replaced with some nice fluffy egg whites
**Also, I'll be adding 4 oz of red meat to one of my earlier meals, likely breakfast

[Achuislemochroi]

Well, it's bedtime for me folks. I just wanted to check in and report my 30 minutes of cardio today. I did half an hour on the Nautilus StairMaster yet again. I kept it at a level 2 - level 3 and just took it easy. My hr got down to 121 bpm at the lowest and hit 133 at the highest. I got that from placing my hands on the little receptor thingies and I kept them there for 8 to 10 seconds each time to keep myself in check. I probably grabbed hold of the bars every few minutes, or whenever I thought I wasn't doing enough or doing too much, depending on how deep I went or how fast my pace. Today, I am very sore. Taking my dogs out individually 3 times a day up and down 3 flights of stairs was not fun. And I carry Scooter because he has just the three legs. Thank goodness he only weighs 20 pounds. lol Just like yesterday, as the day wore on, I became more sore, but staying active did help to work it out. Be gone lactic acid! :)

I've made some changes to my diet to include more "real" food as opposed to drinking all of my bloody calories and protein. I'm thankful for Rage's guidance there, and I'll be incorporating those suggestions into my nutrition plan. I'm pretty excited about that. Also, I appreciate you bringing that link to my attention Guns! I'd looked at that before, but I totally missed the sample plan. That was very helpful. Also, I'll be checking in on some non-caloric recovery drinks. If you guys have any suggestions based on what's worked for you, I'm open to any and all advice. ;) I'll definitely be looking in on the stuff Rage recommended. I should be able to find it around here, there's a Vitamin Shoppe and a GNC on my way to the gym. If not, BB.com has never failed me. :) I've used USPLabs Modern BCAA as an intra workout before. Now I'm just doing water for that, and I honestly haven't really noticed a difference. Well, maybe in recovery time. I don't remember being this sore when I was taking that, but then again I don't remember training like this either. :D Although, if I remember off the top of my head, I think that one serving of the BCAA had 10 calories per serving. That adds up after a while. So, yeah, I'm going to pick up a better recovery drink for my post Hellraiser sessions.

I did stop by Kroger and got some choice top round sirloin steaks. However, I forgot my eggs. :( Looks like steak and oatmeal for breakfast tomorrow then. Mmmmm. Also, I uploaded my leg day video and posted it with my leg day log. I believe it's post # 48 on the second page here of my thread if you guys wanna check it out. I'm slacking on my check in vid, though. *tisk tisk tisk* I'll get it on here. Well, I'm beat so I suppose I'll get some rest. I'm looking forward to tomorrow!! Hope you guys are all enjoying your trip through Hell thus far, and that you're giving all ya got. I'm trying to get to everyone's threads to check in; from what I've seen, you all are doing mighty fine! Let's keep it up!!

[bluesurfer_17]

i added to ur reputation. im assuming thats how u get rep points. obviously i dont know cause i have like 1 point haha

[Achuislemochroi]

i added to ur reputation. im assuming thats how u get rep points. obviously i dont know cause i have like 1 point haha

Much obliged, Kind Sir! I've returned the favor. :) Yeah, I'm still not sure what that is, tbh. I know there's a thing about it in the BB.com FAQs, but I have yet to check it out. I've been adding to the other folks' in Hell as well. Have a great day!

[Achuislemochroi]

Well, the beginning of Day 4. Dogs taken out and fed, access to fresh water. Check! Gym clothes and running shoes on. Check! Pumped and ready to get my cardio on. Check! Check! Have a wonderful day, Fellow Rippers and Rippettes! I'll check back later with more Day 4 stuff. :) Until then, here's another song for you! Do we have any gamers out there? :D


5t99bpilCKw

[MrsHH]

WOOT Day 4! My hubby is a gamer.

[Achuislemochroi]

WOOT Day 4! My hubby is a gamer.

I know, right! Bring on the pain! lol

Yeah, my guy is as well. I play sometimes, but he's certainly more of a gamer than I. The song I posted is from Borderlands. :)

[AwesomeStranger]

Haha gotta love women that don't have a problem with their man's gaming needs :P

[Achuislemochroi]

Haha gotta love women that don't have a problem with their man's gaming needs :P

Not at all! :) When he got SkyRim, I just made sure he was fed and reminded him to shower. lol

[MrsHH]

haha! My hubs plays at night when I just want to lay in bed and watch foodnetwork anyway. We have a routine so it works!

[ggfusion]

Not at all! :) When he got SkyRim, I just made sure he was fed and reminded him to shower. lol

Wowo not only is that awesome! but your doing a fantastic job as well I am very impressed with you! Keep up the awesome job! Your videos are good, your log is great and you let your husband play games without issue.FANTASTIC! (to be fair my wife pretty much lets me get away with anything as long as I do all the cooking and kill anything that creeps her out)

[Achuislemochroi]

Wowo not only is that awesome! but your doing a fantastic job as well I am very impressed with you! Keep up the awesome job! Your videos are good, your log is great and you let your husband play games without issue.FANTASTIC! (to be fair my wife pretty much lets me get away with anything as long as I do all the cooking and kill anything that creeps her out)

Well thank you! :D I've never done anything like this before. It's a learning experience. lol I just give it my all and try to be thorough. As for me and my guy, oh yeah. We're a great team. He's super supportive and helps me out, so I see it as only fair to offer the same to him. Sounds like you and your wife are a pretty great pair as well. :) Awesome!

[Achuislemochroi]

Good day, All! Checking in before I crash. It's rather late for me, but I had a late workout today. I got my cardio in early this AM as usual. I did a little better with my nutrition today. I took out the post HellRaiser Session shake and I'm eating my egg whites as I struggle to type this. lol My arms....they..they burn! I'm still feeling a little burn in my triceps. Good stuff. :)

All in all, it was good day. For cardio, I did the arc trainer today for 30 minutes. I had it on a resistance level of 25 and for the majority of the time I kept my heart rate right 126 - 127. The lowest it ever got for a prolonged period of time was 120-121, and the highest it got was 137 (*sigh*).

I drank my ONLY protein shake for the day when I got back to my car, and when I got home I had breakfast. Of course I'll be posting my nutrition log to show ya the spread. In between workouts I strolled around the forum, looked over session III and decided I'd wait for Wes to get home so he could accompany me and be my cameraman as it looked like I would need to use the equipment over on the busier side of the gym. So, that's why my workout was so late today. For now, I'll just post the logs and then tomorrow I'll upload the video for all the world to see. :)

I also went out looking for the recovery supps Rage recommended. While both GNC and Vitamin Shoppe carried some Universal products, they did not have either of the ones he recommended. So, as I said yesterday, BB.com has never failed me. I'll be placing my order first thing in the AM. :) On the upside, I totally got a food scale. I've been wanting one for bloody ages, and now it's the newest and most lovely addition to my food prep arsenal.

A couple more notes regarding my diet for the day. Although I took out the two shakes, I should've opted for one lower in fat for the one I did have. I was over in my fat grams by 4 today. I didn't really think about it when I put that red meat in there either. But, I shant despair. It's fixed for tomorrow. Live and learn, ya'll. Live and learn. :D Also, I didn't plan on being out as long as I was searching for supplements and I didn't bring any food, so I was late on my third meal, and I crammed my 4th meal in a little early. Failure to prepare for the unexpected, that's all it was. Won't happen again. If I have to pack chicken breasts and fish filets in my pocket, so be it. :D Having said that, below is my diet for the day.

Diet Log for Thursday, August 16, 2012

Pre Cardio Session (7:30ish AM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g

Post Cardio(8:30 AM)
Muscle Milk Protein Powder - Cake Batter (1 scoop) 150 9g 6g 16g

Meal 1 (around 9 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Spectrum - Ground Flaxseed w. Mixed Berries,( 2 Tbsp) 70 5g 5g 3g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g

Meal 2 (12:15 PM)
Turkey Breast Cutlets (6 oz) 165 0g 1g 38g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Fresh - Steamed Asparagus,(134 g) 27 5g 0g 3g

Meal 3 (4:30 PM)
Turkey Breast Cutlets, 4 oz 110 0g 1g 25g
Sweet Potato, ¼ cup, baked 45 10g 0g 1g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g

Meal 4 (6:40ish PM)
Turkey Breast Cutlets, 4 oz 110 0g 1g 25g
Sweet Potato, ¼ cup, baked 45 10g 0g 1g

Pre-HellRaiser Session (730ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g

Post-HellRaiser Session (830ish PM)
Hard-boiled egg whites (2 large eggs) 34 0g 0g 7g

Meal 5 (9:30PM)
Egg whites (1 cup cooked) 117 2g 1g 26g

Totals: 1,263 Calories
Carbohydrates - Target: 100g / Actual: 80g
Fat - Target: 20g / Actual: 24 g
Protein – Target: 175g / Actual: 176g

And here's my workout log for the Day 4.
HellRaiser Session III: Chest & Triceps

So we got to the gym around 730ish PM and I warmed up for a few minutes on the treadmill. My mood today was good. I was excited about using equipment I've never used before. The whole thing took us right at an hour. Looking back on this, I wish I had rested more between sets. I think that would have helped a lot here.

Decline Bench Press
1 set of 10 warm up reps with the bar only. I have no idea how much it weighs. Please forgive my ignorance. I'll need to find out and put it in here, or if you guys know, lemme know, thanks in advance!!
1st set: 8 reps + 6 negatives (bar only)
2nd set: 8 reps + 6 negs (bar only)
*Again, I'm not sure how much the bar weighs. I did try it with an additional 5 lbs on either side and it 'bout killed me. After these two sets and my attempted set with the extra 10 lbs total, my pecs were blazing!

Flat Bench Press
1 warm up set of 10 reps (bar only)
1st set: 8 reps + 6 negs @ 20 lbs. (it was a little too easy so I bumped it up for the next set.
2nd set: 8 reps + 6 negs @ 30 lbs. (this was a good weight. I wasn't flinging the bloody bb up into the air, and I could feel the burn)
*I initially tried this with the bar only, but after the decline press and the warm up for this exercise, there was no way I was getting that bar up and down safely and properly.

Incline Bench Press
1 warm up set of 5 reps just to see how the weight felt really. I was pretty warmed up at this point.
1st set: 8 reps + 6 negs @ 30 lbs.
2nd set: 8 reps + 6 negs @ 30 lbs.
*At this point in the game, this was a good weight, and even then by the time I got to the last 3 of the second set it was rough. I barely got the last one out.

BB Skull Crusher
1 warm up set of 10 reps with 20 lb. barbell
1st set: 8 reps + 6 negs @ 20 lbs.
2nd set: 8 reps + 6 negs @ 20 lbs.
*I think I need to work on my form here. I felt I had it under better control with better form during the 2nd set. It's amazing how much one can learn by just watching him/herself on video.

Seated DB Triceps Extension
1 warm up set of 10 reps @ 15 lbs
1st set: 8 reps + 6 negs @ 15 lbs.
2nd set: 8 reps + 6 negs @ 15 lbs.
*I actually ended up doing 3 sets of these, only one wasn't a full set. This was because I was trying to do it on the incline bench and my DB kept getting hung and it messed me up. I was sitting too low to see where I was in the mirror. Sooooo, yeah. I think 15 lbs was good for me here. I considered dropping it to 10, but I was able to squeeze'em out and not lose control, at least that's how I gauged it. I struggled, but I kept it going. I definitely couldn't go any higher, though.

And here's my video for HR Session III! :)

ESSSnRxXyag

So far, leg day and today have been my favorite sessions. Today was rough, though. Gracious day! My arms still feel like giant wet noodles. I feel accomplished. :) Now, I need some place to die. lol I can hardly wait until tomorrow!!! I feel like a kid on Christmas Eve. I can hardly contain myself!! :D I hope you all had a great day as well. Please check back tomorrow for my video. Stay safe and raise some Hell!!! Goodnight, Everyone!

[Achuislemochroi]

Hey All! Just ordered some Atomic 7. :) So, I'm going to be making out my meal plan for next week to incorporate it around the beginning of the week. The last time I ordered from BB.com, it got here in two days with standard shipping. Excellent! What's got me this time is, well, it's Friday so I'll have to wait a little longer with the weekend and all. But at least it's one it way! :) Yay!

I have a few things to get done around the apartment today before I head out, so I reckon I'll hit that and get it over with so I can get down to business. :D I'll eat before cardio today, as I actually have time. lol I'll check back in later with a full report of today, and of course my video from yesterday. You guys have a rockin' 5th day in Hell!!


http://i773.photobucket.com/albums/yy18/lifesajourney9/562949_376730242398577_1225518746_n.jpg

[MrsHH]

The tricep workout is insane right?! I though oh this won't be enough! WTH! haha

Better to figure the kinks out of the diet now rather than later! :)

and Awesome! picture!

[Achuislemochroi]

The tricep workout is insane right?! I though oh this won't be enough! WTH! haha

Better to figure the kinks out of the diet now rather than later! :)

and Awesome! picture!

Oh yes! lol I'd only started to incorporate dips to my regular triceps workout before this cutting contest. It's a nice burn!

Yeah, I kept looking over my logs thinking, 'Man, I sure am drinking a lot of my calories, let alone the protein. I would much rather be masticating more meals.' lol Then another member brought the shakes to my attention as well so I posted it in Dead's thread for he and/or Rage to get back to me on it. It's a lot of food, but I like it much better that way. I do love me some food! lol

And thanks! I felt it was appropriate. :D haha

[Achuislemochroi]

Hey again, Rippers and Rippettes!! Just checking in before I get my cardio in to let ya know I have my video up for yesterday's workout if ya'd like to check it out. It's on page 4, post 95 I think. I hope you all are having a great Friday!! Destroy it!!!

[MrsHH]

Awesome video!

[russ d]

Good workout Good video and good job

[Achuislemochroi]

Awesome video!

Thank ya! :)

[Achuislemochroi]

Good workout Good video and good job

Thank you very much! :)

[Achuislemochroi]

Today was a good day, but gracious am I beat! My legs are still sore, and my triceps and pecs grew more sore with every passing hour. My diet was pretty good today. I was over by couple on carbs and protein, but right on with my fat. Cardio this afternoon was good. I hit some sort of machine (like a stairmaster/elliptical combination) in the cardio cinema and checked out some Cowboys versus Aliens while I got my sweat on. :) It felt good on my legs. I put the resistance at 5 and I was able to keep my heart rate right at 124-127 the whole time, so I had a nice pace going. I did that for half an hour then came back home and ate some more food. lol

Here's my food log for the today, Friday, August 17, 2012.

Meal 1 (around 10 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (4 oz) 240 0g 11g 33g
Egg whites (1 cup cooked) 117 2g 1g 26g

Pre Cardio Session (1230ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g

Post Cardio(1:30 PM)
ON - Gold Standard Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 2 (2:00 PM)
Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 3 (5:00 PM)
Turkey Breast Cutlets, 4 oz 110 0g 1g 25g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Pre-HellRaiser Session (6:00ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g
Promera Con Crēt, (1 scoop) 0 0g 0g 0g

Post-HellRaiser Session ()
**coming soon!!**

Meal 4 (9:00PM)
Egg whites (1 cup cooked) 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,314 Calories
Carbohydrates - Target: 100 g / Actual: 102 g
Fat - Target: 20 g / Actual: 20 g
Protein – Target: 175 g / Actual: 177 g

**4 real food meals, and one protein shake meal for a total of 5 meals today. Started the day a little later than expected, but all in all, it was a decent day. Eating so late last night seemed to play directly into me eating a little later as well. I wasn’t even hungry when I did finally eat my first meal, and I figured I’d be starving since I failed my carbs target by a good 20g yesterday and the workout nearly leveled me. lol But, all day I experienced no cravings and no hunger pangs, so I felt the timing was just about right for me. My body usually tells me when it’s low on something by the cravings or my mood.

As for the workout. There were several new things in here that I've never done before. I had to ask for help with the T-bar row because I couldn't locate the equipment for it. I'm just learning all kinds of new stuff! Love it! Anyway, it was rather enlightening for me. I have a better of idea of weights for next week, and I have some footage to check my form on some of the exercises I'm uncertain that I'm doing them correctly or not. A lot of trial and error tonight. Below is my workout log for tonight.

Day 5, Friday, August 17, 2012 HellRaiser Session IV: Back, Traps, Delts, & Calves

My mood going in was good. Other than being sore, I was eager to get at it and really empty it all since this was the last day for this week. Other than cardio and ab work tomorrow, there will be ample time to recover and grow. As I mentioned before, it was definitely trial and error. I did rest a little longer between sets this time and that made a difference. I kept it right at 2 minutes using the stopwatch on my iPod again. Before I hit anything I did warm up on the Nautilus StairMaster for 4-5 minutes at a moderate pace, enough to get my heart rate up, but I didn't break a sweat.

Wide Grip Lat Pulldown
1 warm up set of 10 reps @ 65lbs.
1st set: 8 reps + 6 negs @ 60 lbs.
2nd set: 8 reps + 6 negs @ 65 lbs.
*While I'm used to doing lat pulldowns, I usually do the one in the Lady Gold's section and it's the one with those individual handles, not the bar, so I didn't know what to expect. When warming up, I thought the wait was OK, although I usually go a little higher, but I was trying to adjust for the fiber - torching negatives. I think 65 lbs. was good for me here. I'll likely start there next week.


Seated Row
1 warm up set of 10 reps @ 55lbs. then another 10 reps at 65 lbs.
1st set: 8 reps + 6 negs @ 60 lbs.
2nd set: 8 reps + 6 negs @ 65 lbs.
*Same thing here. I have used the rowing machines, but never the seated row, so I was feeling it out. I have a good idea of where I need to start next week. It felt good. I think I need to be more careful with my form, however.

T-bar Row
1 warm up set of 10 reps with the bar only, then another 10 reps with 25 lbs. plus the bar
1st set: 8 reps + 6 negs @ 25 lbs.+ bar
2nd set: 8 reps + 6 negs @ 30 lbs. + bar
*Yet another exercise foreign to me. The closest thing I've ever done to these is the barbell bent over rows, but I feel this one provided me with a deeper burn. Once I got going and figured it out, it felt good. I'll probably stay here for next week.

Barbell Shrug
1 warm up set of 10 reps @ 40 lbs.
1st set: 8 reps + 6 negs @ 40 lbs.
2nd set: 8 reps + 6 negs @ 50 lbs. + bar
*And another...I've never done BB shrugs. I've never directly worked my trapezius muscles before, so I'm still unsure about my form here. I watched the demo, as well as other videos on BB.com and even youtube, but I don't know. As with the other exercises, I had to feel this one out as well. I think 50 lbs. on the bar is fine for me here, though.

Rear Delt Raises
1 warm up set of 10 reps @15 lbs.
1st set: 8 reps + 6 negs @ 12.5 lbs.
2nd set: 8 reps + 6 negs @ 10 lbs.
*Yay! At last an exercise I've done before, however, I've never applied the HRT style to it. I pretty much got put in my place. lol I had issues with finding an incline and footing where I didn't slip so I could focus solely on the delts and not balance as Rage suggested in the demo video. But I found I could better hold the weight at the top of the movement before going into the 5 second negative with 10 lbs. so I believe that's what I'll do next time as well.

Seated Calf Raises
1 warm up set of 10 reps @ 45lbs.
1st set: 8 reps + 6 negs @ 45 lbs.
2nd set: 8 reps + 6 negs @ 55 lbs.
*I've only ever did standing calf raises with DBs where ya turn your feet at different angles and work the gastrocnemius from those different angles, so this was a little odd for me. I wasn't sure what to expect and the 45 lb. was already on there so I tried it out. I warmed up with it and then did a set. I didn't get too much with it. I added 10 lbs. and I could feel a little burn by that 3rd negative. I think I'll need to start there and probably go up, but we'll see how they feel tomorrow.

Calf Extensions on Leg Press
1 warm up set of 10 reps @ 85lbs.
1st set: 8 reps + 6 negs @ 85 lbs.
2nd set: 8 reps + 6 negs @ 95 lbs.
*Another one I've never done until tonight. Again, as with the last one, I didn't know what to expect and I didn't want to be a hero. However, I feel I can definitely go up a little in weight possibly. The 95 lbs. did get a little burn going, but this is another where I'm not 100 % about my form.

Considerations I'm not sure if it was where most of these exercises were new to me, or that it was because some were such short movements, or a combination of both elements, but I was not entirely sure about this workout. I did feel it, don't get me wrong. I did work it, but I wanted my calves to be bloody mooing. That's pretty much the only part of me that doesn't feel like it's about to fall off. So, that concerns me. I think I exert more effort with my calves next time. However, my back was on fire! I loved how it felt. The stretching helped, too. In summation, it was definitely a learning opportunity for me, and I'll have a better handle on it next week. :)

[DavisMuscle08]

Good work so far one week about in the books. Just keep positive and try to keep that diet going and the progress will be great.

[Achuislemochroi]

Good work so far one week about in the books. Just keep positive and try to keep that diet going and the progress will be great.

Thanks! I figured the diet would be the most challenging for me, but so far it's actually been OK. It doesn't bother me in the least to eat the same thing day in and day out, and several folks have shared a lot of different ways to prepare things so as to break up the monotony if it does get bad for me. I am definitely looking forward to being shredded, so that's a huge driving force for me right now. Helps keeps things in perspective. Cookie or a stomach like Dana Linn Bailey? Hmmm...to me it's not even a question. :D I appreciate you stopping by. I checked out your thread as well, and looks like you're doing mighty fine. :) I hope you have a great weekend!

[Achuislemochroi]

Good day, Everyone! I hope this post finds you all more sore than f**k and begging for more! :) This is the first morning my legs have not made me wince with every step, however, my upper body is a different story. My chest and shoulders, along my triceps, and just now my upper back is joining in on all the sore fun. Should be a grand day today. Getting in some cardio and ab work. Depending on if my calves start up, giving me some vindication that I may have actually worked them better than I thought, I may do something with them as well. I don't want them falling behind; can't afford to have that happen. So, I suppose I'll log up my nutrition and my cardio/ab work later today. I'll have the video of my workout last night as well. I'm interested in anything I can do to work on my form because I'm just not sure. As I mentioned yesterday, I viewed the videos of how to do'em, but then actually doing them was different. I can't really explain the disconnect. I know it'll be better next week that. You can bet on that. :D Thank you all so much for your support and suggestions. I'm pulling for ya!

:D

http://i773.photobucket.com/albums/yy18/lifesajourney9/danalinnbailey.jpg

[BB2K]

youre doing great girl! keep up the hard work!!

[ThisGuyRob]

Today was a good day, but gracious am I beat! My legs are still sore, and my triceps and pecs grew more sore with every passing hour. My diet was pretty good today. I was over by couple on carbs and protein, but right on with my fat. Cardio this afternoon was good. I hit some sort of machine (like a stairmaster/elliptical combination) in the cardio cinema and checked out some Cowboys versus Aliens while I got my sweat on. :) It felt good on my legs. I put the resistance at 5 and I was able to keep my heart rate right at 124-127 the whole time, so I had a nice pace going. I did that for half an hour then came back home and ate some more food. lol

Here's my food log for the today, Friday, August 17, 2012.

Meal 1 (around 10 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (4 oz) 240 0g 11g 33g
Egg whites (1 cup cooked) 117 2g 1g 26g

Pre Cardio Session (1230ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g

Post Cardio(1:30 PM)
ON - Gold Standard Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 2 (2:00 PM)
Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 3 (5:00 PM)
Turkey Breast Cutlets, 4 oz 110 0g 1g 25g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Pre-HellRaiser Session (6:00ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g
Promera Con Crēt, (1 scoop) 0 0g 0g 0g

Post-HellRaiser Session ()
**coming soon!!**

Meal 4 (9:00PM)
Egg whites (1 cup cooked) 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,314 Calories
Carbohydrates - Target: 100 g / Actual: 102 g
Fat - Target: 20 g / Actual: 20 g
Protein – Target: 175 g / Actual: 177 g

**4 real food meals, and one protein shake meal for a total of 5 meals today. Started the day a little later than expected, but all in all, it was a decent day. Eating so late last night seemed to play directly into me eating a little later as well. I wasn’t even hungry when I did finally eat my first meal, and I figured I’d be starving since I failed my carbs target by a good 20g yesterday and the workout nearly leveled me. lol But, all day I experienced no cravings and no hunger pangs, so I felt the timing was just about right for me. My body usually tells me when it’s low on something by the cravings or my mood.

As for the workout. There were several new things in here that I've never done before. I had to ask for help with the T-bar row because I couldn't locate the equipment for it. I'm just learning all kinds of new stuff! Love it! Anyway, it was rather enlightening for me. I have a better of idea of weights for next week, and I have some footage to check my form on some of the exercises I'm uncertain that I'm doing them correctly or not. A lot of trial and error tonight. Below is my workout log for tonight.

Day 5, Friday, August 17, 2012 HellRaiser Session IV: Back, Traps, Delts, & Calves

My mood going in was good. Other than being sore, I was eager to get at it and really empty it all since this was the last day for this week. Other than cardio and ab work tomorrow, there will be ample time to recover and grow. As I mentioned before, it was definitely trial and error. I did rest a little longer between sets this time and that made a difference. I kept it right at 2 minutes using the stopwatch on my iPod again. Before I hit anything I did warm up on the Nautilus StairMaster for 4-5 minutes at a moderate pace, enough to get my heart rate up, but I didn't break a sweat.

Wide Grip Lat Pulldown
1 warm up set of 10 reps @ 65lbs.
1st set: 8 reps + 6 negs @ 60 lbs.
2nd set: 8 reps + 6 negs @ 65 lbs.
*While I'm used to doing lat pulldowns, I usually do the one in the Lady Gold's section and it's the one with those individual handles, not the bar, so I didn't know what to expect. When warming up, I thought the wait was OK, although I usually go a little higher, but I was trying to adjust for the fiber - torching negatives. I think 65 lbs. was good for me here. I'll likely start there next week.


Seated Row
1 warm up set of 10 reps @ 55lbs. then another 10 reps at 65 lbs.
1st set: 8 reps + 6 negs @ 60 lbs.
2nd set: 8 reps + 6 negs @ 65 lbs.
*Same thing here. I have used the rowing machines, but never the seated row, so I was feeling it out. I have a good idea of where I need to start next week. It felt good. I think I need to be more careful with my form, however.

T-bar Row
1 warm up set of 10 reps with the bar only, then another 10 reps with 25 lbs. plus the bar
1st set: 8 reps + 6 negs @ 25 lbs.+ bar
2nd set: 8 reps + 6 negs @ 30 lbs. + bar
*Yet another exercise foreign to me. The closest thing I've ever done to these is the barbell bent over rows, but I feel this one provided me with a deeper burn. Once I got going and figured it out, it felt good. I'll probably stay here for next week.

Barbell Shrug
1 warm up set of 10 reps @ 40 lbs.
1st set: 8 reps + 6 negs @ 40 lbs.
2nd set: 8 reps + 6 negs @ 50 lbs. + bar
*And another...I've never done BB shrugs. I've never directly worked my trapezius muscles before, so I'm still unsure about my form here. I watched the demo, as well as other videos on BB.com and even youtube, but I don't know. As with the other exercises, I had to feel this one out as well. I think 50 lbs. on the bar is fine for me here, though.

Rear Delt Raises
1 warm up set of 10 reps @15 lbs.
1st set: 8 reps + 6 negs @ 12.5 lbs.
2nd set: 8 reps + 6 negs @ 10 lbs.
*Yay! At last an exercise I've done before, however, I've never applied the HRT style to it. I pretty much got put in my place. lol I had issues with finding an incline and footing where I didn't slip so I could focus solely on the delts and not balance as Rage suggested in the demo video. But I found I could better hold the weight at the top of the movement before going into the 5 second negative with 10 lbs. so I believe that's what I'll do next time as well.

Seated Calf Raises
1 warm up set of 10 reps @ 45lbs.
1st set: 8 reps + 6 negs @ 45 lbs.
2nd set: 8 reps + 6 negs @ 55 lbs.
*I've only ever did standing calf raises with DBs where ya turn your feet at different angles and work the gastrocnemius from those different angles, so this was a little odd for me. I wasn't sure what to expect and the 45 lb. was already on there so I tried it out. I warmed up with it and then did a set. I didn't get too much with it. I added 10 lbs. and I could feel a little burn by that 3rd negative. I think I'll need to start there and probably go up, but we'll see how they feel tomorrow.

Calf Extensions on Leg Press
1 warm up set of 10 reps @ 85lbs.
1st set: 8 reps + 6 negs @ 85 lbs.
2nd set: 8 reps + 6 negs @ 95 lbs.
*Another one I've never done until tonight. Again, as with the last one, I didn't know what to expect and I didn't want to be a hero. However, I feel I can definitely go up a little in weight possibly. The 95 lbs. did get a little burn going, but this is another where I'm not 100 % about my form.

Considerations I'm not sure if it was where most of these exercises were new to me, or that it was because some were such short movements, or a combination of both elements, but I was not entirely sure about this workout. I did feel it, don't get me wrong. I did work it, but I wanted my calves to be bloody mooing. That's pretty much the only part of me that doesn't feel like it's about to fall off. So, that concerns me. I think I exert more effort with my calves next time. However, my back was on fire! I loved how it felt. The stretching helped, too. In summation, it was definitely a learning opportunity for me, and I'll have a better handle on it next week. :)

damn look at you go! next week i think ima make a journal to go with this, yours is incredibly badazz! keep up the good work to! you killin it!

[Liet]

Right on, fellow Roanoker! Subbed.

[russ d]

Your doing great. Keep it up.

[gutter35]

ty for the support...I hope your week is going well....stay strong..

[Achuislemochroi]

Right on, fellow Roanoker! Subbed.
:) Thank ya!

[Achuislemochroi]

Your doing great. Keep it up.

Thanks, Russ!

[Achuislemochroi]

ty for the support...I hope your week is going well....stay strong..

Anytime! I bid you the same! :) Week one is done!

[Achuislemochroi]

Well, it started out really awesome, but I gotta admit, getting my cardio in today was just awful. I mean, I did it, but I didn't want to. lol I was excited about ending the first week in Hell on a high note, then I got to the gym after running some errands and I was just blah. I started out on some sort of stationary bike by Octane Fitness. Well, it had a cool little program for target heart rate so I thought that'd be neat and all I'd have to do is hold on to the handles every so often and it would tell me to go higher or lower. Not far from what I usually do manually, but I assumed it would increase the level or resistance or incline or something. lol Oh well, that's what I get for using something I had never used before. I wasted almost seven minutes playing with that thing trying to get it to read my HR. It just wouldn't do it, so I jumped on an elliptical that also had a target heart rate program and found it to be much more user-friendly. So, I got in my 30 minutes of cardio today and was able to effectively maintain a nice steady 124 bpm for most of it. :) The lowest it ever got was 121 and the highest was 150 (yikes!). **I blame that on the Chimaira blasting through my earbuds. I kinda got into it.

Then it was on to core work. I felt ambitious again and decided to try some stuff I'd never used. I tried out those Ab Coaster machines. It was pretty fun and challenging! There were 2 variations of the machine, and I did use both. On the first one I did a set of obliques, but not on the second one, although it did have one of those cool free-gliding seats that allows one to turn to the side. Then I used some sort of Hammer Strength Ab Crunch machine. So I did some work on it, then I finished up in my beloved Lady Gold's section with a DB, a bench, and a 10 lb. plate. Below is the break down of my ab work for the day. I also threw in some more gastrocnemius work on the leg press as they were sore enough for my liking and I used it as an opportunity to work on my form.

Ab Coaster v.1 @ (20 lbs)
1 set of 20
1 set of 20 on right
1 set of 20 on left

Ab Coaster v.2 @ (20 lbs.)
1 set of 20

Hammer Strength Crunch Machine (@ 20 lbs.)
2 sets of 10
1 set of 15

Old school crunch with 10 lb. plate
2 sets of 20 reps

Hip Lifts
2 sets of 20 reps

Side Bends with 20 lb. DB
2 sets of 20 each side

Russian Twists (with a 10lb. plate)
2 sets of 20


Calf Extensions on Leg Press @ 125 lbs.
1 set of 15 reps toes pointed up
1 set of 15 reps toes pointed in
1 set of 15 reps toes pointed out

I did great with my diet again. But when I was picking up some groceries with my Love, it's like all of the stuff I can't have just became that more enticing. lol I blame it on being tired. But I have been strong! I ain't giving in! So, I'm proud to post another successful nutrition log. But it was bloody hard today! The only thing I felt I really messed up on today was timing, and I was over/under a little on my macros, but not significantly.

Meal 1 (around 9:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (4 oz) 240 0g 11g 33g
Egg White - Only Whites -1 Large Egg White 17 0g 0g 4g
ON - Whey Vanilla Ice Cream, 1/2 scoop 60 2g 1g 12g

Pre Cardio Session (1230ish PM)
Muscle Pharm – Assault (1/2 scoop in water) 40 9g 0g 0g
Promera Health - Con-Cret, 1 scoop 0 0g 0g 0g
*added the scoop of creatine for my core workout

Post Cardio(2:00ish PM)
ON - Gold Standard Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 2 (2:30 PM)
Boneless Skinless Chicken Breast, 1 Filet 140 0g 2g 29g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 3 (5:40ish PM)
Turkey Breast Cutlets, 6 oz 165 0g 1g 38g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Sweet potato - baked in skin, without salt (1/2 cup) 90 21g 0g 2g

Pre-HellRaiser Session ()
N/A today was cardio only
Post-HellRaiser Session ()
**Will be here Tuesday!!**

Meal 4 (9:00PM)
Egg whites (1 cup cooked) 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,289 Calories
Carbohydrates - Target: 100 g / Actual: 97 g
Fat - Target: 20 g / Actual: 20 g
Protein – Target: 175 g / Actual: 180 g

So, today was hard. I was very tired and sore, but more so very grateful to have one week down! :) I can hardly wait until next week!! I reckon I'll put up last night's workout tomorrow sometime and get my check in and training videos ready for the check in. I'll try and hit up more threads tomorrow and check in on everyone. From what I've seen, you're all hanging in there and that's great! Don't give up!! But for now, I am worn plumb out. lol I hope you all will have a great rest of your weekend! Be safe and rest up!

[MrsHH]

Great job! and amazing job on the diet! Hold tight! Avoid all that junk your love wants... and you will be ripped in the end!

[Achuislemochroi]

Great job! and amazing job on the diet! Hold tight! Avoid all that junk your love wants... and you will be ripped in the end!

Thanks you much! Yep, that's the image I keep in my head. It's gonna happen. I'm going to be shredded! :) I appreciate your support!

[Achuislemochroi]

Hey Everyone! Hope your Sunday is going well. We've just survived our 1st week in Hell! WOOOOO! I'm still recuperating, but I'm already preparing for the upcoming week. Today should prove to be a lovely, and most deserved rest day. The weather here is conducive for such a day as well, as it's gloomy and cool out with a constant drizzle. So, off to the kitchen for the morning so I can get today and the rest of this week's meals together. I've been using my scale like crazy. I'm weighing everything. lol I don't know how I went as long as I did with out it. I may head out later to Dick's to pick up some straps as I don't have any. Other than that, I'll be resting and getting things ready for check in. Have a great day!!!

And, I love this so I wanted to share it with you all! Helps keep me motivated for this contest and just life in general.

vH0nP4NzS9M

[russ d]

Doin good.

[Achuislemochroi]

Doin good.
Thanks, Russ!

[Achuislemochroi]

Today was a rest day for me. I cooked up my meals for the week, and picked up some lifting straps at Dick's this evening. I cleaned the apartment. I'm still so bleedin' sore. lol Hopefully it won't be as bad tomorrow. It'll be good to work it out nonetheless. As for my diet, I had it planned out to have another real meal as my 6th meal this evening, but I believe, due to my poor timing today, I'll settle for a casein protein shake tonight instead since I'm just about ready to go to sleep and I'm going to get up for that last meal. I like logging all of this stuff for several reasons, but accountability is a big reason. I understand that a picture's worth a thousand words,and a weekly check in photograph is definitely going to show if we're sticking with the plan or not, but I still like having it on here and being thorough. Also, it's a great way for folks to see if I can make improvements or maybe they can get something from it as well, as simple as it is since I pretty much eat the same thing day in and day out. lol In any event, here is my meal plan for today.

Nutrition plan for Sunday, August 19, 2012

Meal 1 (around 8:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (4 oz) 240 0g 11g 33g
Generic - Egg Whites, 0.5 cup cooked 59 1g 0g 13g
ON Whey Protein Cookies and Cream, 0.5 scoop 60 2g 1g 12g

Pre Cardio Session ()
N/A

Meal 2 (11:00 AM)
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g

Meal 3 (2:30 PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 4 (5:40ish PM)
Shady Brook Farms - Turkey Breast Cutlets, 4 oz 110 0g 1g 25g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Pre-HellRaiser Session ()
N/A
Post-HellRaiser Session ()
**Will be here Tuesday!!**

Meal 5 (8:30PM)
Turkey Breast Cutlets, 6 oz 165 0g 1g 38g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g

Meal 6 (11:30PM)
ON Casein,Chocolate Supreme, (33 g) 120 3g 1g 24g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,319 Calories
Carbohydrates - Target: 100 g / Actual: 100 g
Fat - Target: 20 g / Actual: 21 g
Protein – Target: 175 g / Actual: 184 g


Overall, I don't feel it was too bad for an off day. I was a gram over in fat, and like 13 over in protein, but I nailed my carbs. I prepared Wes's dinner of homemade steak fries and hamburgers and it didn't bother me a bit today. I'm going to try to get a better, more consistent schedule going if possible. It's still a bit early in the game, but I'd rather have it down sooner than later. It'll be one less thing I have to think about, but I'm getting there. :) I suppose I'll take a small nap now before I get back up to drink my last meal. haha Hope you all have had a great and safe weekend! I'm eager to see everyone's progress! Bring on Week 2! :) Night all!!

[Achuislemochroi]

Greetings All, and happy Day One of Week Two in Hell!! :D I'm checking in per my usual routine, about to go get my cardio out of the way for the day. Nearly all soreness seems to have dissipated, although I'm still a little sore around my upper abdominal region and a little stiff in my back. But it ain't nothing but a thang. :) I'm ready to hit today's HellRaiser Session with all I've got! I hope you folks are just as ready, if not more! Don't forget about check ins! I'm eager to see some of the results from your hard work from Week 1. Let's start off this week strong and carry that momentum through to the end!!! 11 more weeks, Guys! We've got this!!


http://i773.photobucket.com/albums/yy18/lifesajourney9/427111_424468374257451_492770522_n.jpg

[DavisMuscle08]

Greetings All, and happy Day One of Week Two in Hell!! :D I'm checking in per my usual routine, about to go get my cardio out of the way for the day. Nearly all soreness seems to have dissipated, although I'm still a little sore around my upper abdominal region and a little stiff in my back. But it ain't nothing but a thang. :) I'm ready to hit today's HellRaiser Session with all I've got! I hope you folks are just as ready, if not more! Don't forget about check ins! I'm eager to see some of the results from your hard work from Week 1. Let's start off this week strong and carry that momentum through to the end!!! 11 more weeks, Guys! We've got this!!


http://i773.photobucket.com/albums/yy18/lifesajourney9/427111_424468374257451_492770522_n.jpgLove the quote it's so true keep it up you're doing great and stay motivated the results are coming.

[ThisGuyRob]

Today was a rest day for me. I cooked up my meals for the week, and picked up some lifting straps at Dick's this evening. I cleaned the apartment. I'm still so bleedin' sore. lol Hopefully it won't be as bad tomorrow. It'll be good to work it out nonetheless. As for my diet, I had it planned out to have another real meal as my 6th meal this evening, but I believe, due to my poor timing today, I'll settle for a casein protein shake tonight instead since I'm just about ready to go to sleep and I'm going to get up for that last meal. I like logging all of this stuff for several reasons, but accountability is a big reason. I understand that a picture's worth a thousand words,and a weekly check in photograph is definitely going to show if we're sticking with the plan or not, but I still like having it on here and being thorough. Also, it's a great way for folks to see if I can make improvements or maybe they can get something from it as well, as simple as it is since I pretty much eat the same thing day in and day out. lol In any event, here is my meal plan for today.

Nutrition plan for Sunday, August 19, 2012

Meal 1 (around 8:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (4 oz) 240 0g 11g 33g
Generic - Egg Whites, 0.5 cup cooked 59 1g 0g 13g
ON Whey Protein Cookies and Cream, 0.5 scoop 60 2g 1g 12g

Pre Cardio Session ()
N/A

Meal 2 (11:00 AM)
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g

Meal 3 (2:30 PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 4 (5:40ish PM)
Shady Brook Farms - Turkey Breast Cutlets, 4 oz 110 0g 1g 25g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Pre-HellRaiser Session ()
N/A
Post-HellRaiser Session ()
**Will be here Tuesday!!**

Meal 5 (8:30PM)
Turkey Breast Cutlets, 6 oz 165 0g 1g 38g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g

Meal 6 (11:30PM)
ON Casein,Chocolate Supreme, (33 g) 120 3g 1g 24g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,319 Calories
Carbohydrates - Target: 100 g / Actual: 100 g
Fat - Target: 20 g / Actual: 21 g
Protein – Target: 175 g / Actual: 184 g


Overall, I don't feel it was too bad for an off day. I was a gram over in fat, and like 13 over in protein, but I nailed my carbs. I prepared Wes's dinner of homemade steak fries and hamburgers and it didn't bother me a bit today. I'm going to try to get a better, more consistent schedule going if possible. It's still a bit early in the game, but I'd rather have it down sooner than later. It'll be one less thing I have to think about, but I'm getting there. :) I suppose I'll take a small nap now before I get back up to drink my last meal. haha Hope you all have had a great and safe weekend! I'm eager to see everyone's progress! Bring on Week 2! :) Night all!!


everytime i read this i am amazed! keep it up!

[Achuislemochroi]

Love the quote it's so true keep it up you're doing great and stay motivated the results are coming.

Thank you!! I at last got my check in posted (the bloody check in video has been processing on youtube for over an hour -gah! lol but it's up) and I was saying in it that I've probably never eaten so much in my life and had the numbers on the scale go down. It's working, and I'm excited! :) Thanks again for your support! You keep at it, too! You're still tearing it up!

[Achuislemochroi]

everytime i read this i am amazed! keep it up!

Thanks a bunch, Man! I plan on it! I'm about to post today's. :) Stay motivated as well, My Friend! You've got this!

[Achuislemochroi]

Well, I at last got my check in posted. That bloody check in video nearly never processed. smh But, it's up and ready to be viewed and that's all that matters now. It's just so late. lol So, this'll be more straight to the point. Here's my diet and workout, and I'm out like a fat kid in dodgeball. I'll see ya'll tomorrow for Leg Day!! :) Goodnight!

Cardio
30 minutes on the good ol' Nautilus StairMaster. I'm getting good at figuring out how to operate those programs. lol I kept my heart rate right at 126-128 bpm for the most part. The highest it ever got was 134 bpm and the lowest was 120 bpm. It didn't take too long to get it back to my target, though.


My diet was good today. No slip ups, just lots of eating. lol I probably shouldn’t have had those blueberries so close to the end of the day, but everything was still within or at my macros. I was over in my protein yet again, however. Another day down, though. I’m getting closer and closer with each day. 

Meal 1 (around 8:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 0.5 cup cooked 59 1g 0g 13g

Pre Cardio Session (10:30)
MP Assualt - Blue Arctic Raspberry, 1/2 scoop 40 9g 0g 0g

Post Cardio Session [Meal 2](11:30 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (2:00 PM)
Shady Brook Farms - Turkey Breast Cutlets, 4 oz 110 0g 1g 25g Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Pre-HellRaiser Session (2:30)
Cellucor C4, ½ scoop 2.5 1 0 0
Promera Con Cret, 1 scoop 0 0 0 0

Post-HellRaiser Session ()
**Will be here Tuesday!!**

Meal 4 (5:45ish PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 5 (8:00PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Natureripe - Organic Blueberries, 0.25 cup 18 4g 0g 0g
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
ON - Casein (Chocolate Supreme), ½ scoop 60 2g 1g 12g

Meal 6 (10:30PM) guess it was meant for my video to take forever and a day to load. lol
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,302 Calories
Carbohydrates - Target: 100 g / Actual: 99 g
Fat - Target: 20 g / Actual: 19 g
Protein – Target: 175 g / Actual: 185 g


Although today I was super pumped and ready to destroy today’s session, and I was not sore much at all, I got to the gym and couldn’t locate all of the equipment I used last week. I grabbed the 20 lb. and 30 lb. BB and took them to the Lady Gold’s section so I could spread out my exercises and hit’em one after the other, with rest periods and stretching in between respectively of course. So, this session left a bit to be desired for my taste. I just keep telling myself it’s still early, but somehow that’s not enough for me. I wanted it to be glorious!

On the bright side, I was unable to lift my arms for any prolonged period of time after today’s session. So, I still killed it. Boy, did I pick a bad evening to wash my hair. I ‘bout never got it lathered and rinsed! LOL So, that made me feel good. :D

Seated Front Press
1 set of 10 warm up reps @ 20 lbs, then 10 reps @ 30 lbs
1st set: 8 reps + 6 negs @ 30 lbs.
2nd set: 8 reps + 6 negs @ 30 lbs.
*Felt good

DB Side Lateral Raise
1 set of 10 warm up reps @ 10 lbs
1st set: 8 reps + 6 negs @ 10 lbs. *sigh*
2nd set: 8 reps + 6 negs @ 7.5 lbs.
*Thought I could perform them successfully with 10 lbs, but the 5th neg was meh, and the 6th was garbage so I redid it to 7.5 lbs. Suppose this is where I’ll stay.

BB Front Raise failed to use the same equipment because I couldn’t find it anywhere, and I didn’t ask, although I should’ve; I ended up using DBs
1 set of 10 warm up reps @ 20 lbs
1st set: 8 reps + 6 negs @ 2(10 lbs.) DBs
2nd set: 8 reps + 6 negs @ 2(7.5 lbs.) DBs
*I tried it with the 20 lb BB, but it was a no go. I used DB and it wasn’t all that great. I WILL have my BB next week. I ended up dropping this one to 7.5 lbs as well once I switched to the DBs. My form was just terrible and it really shouldn't have been that bad. *sigh* Not one of my shining moments for sure.

BB Curl
No warm ups, just rest and stretching and I jumped right in.
1st set: 8 reps + 6 negs @ 20 lbs.
2nd set: 8 reps + 6 negs @ 30 lbs.
*Felt good; I had an amazing pump going on here; Probably my favorite part of today’s less than spectacular session.

Reverse BB Curl
No warm ups, just rest and stretching and I jumped right in.
1st set: 8 reps + 6 negs @ 20 lbs.
2nd set: 8 reps + 6 negs @ 20 lbs
*I kept it @ 20 here, although I did try a few regular reps with the 30 just to see if I could, but nope. 20 is good here; if I had my adjustable BB I may have tried 22 or 25, but I ain’t at 30 yet.

Reverse BB Wrist Curl
No warm ups, but I did find a BB but no clampy thingies for the ends to secure the plates.
1st set: 8 reps + 6 negs @ 5 lbs (2 x 2.5lb plates)
2nd set: 8 reps + 6 negs @ 5 lbs (2 x 2.5lb plates)
*I think I got the form better this time, despite being more careful since I didn’t have the plates secured. Had a nice deep burn going on; will see what it feels like next time, and if I can’t find the proper equipment, I’ll try DBs here as well.

BB Wrist Curl
No warm ups; same as the Reverse BB Wrist Curls
1st set: 8 reps + 6 negs @ 5 lbs (2 x 2.5lb plates)
2nd set: 8 reps + 6 negs @ 5 lbs (2 x 2.5lb plates)
*Again, same here. I wasn’t so sure last week, but I think I’ve got the form down a lot better now. Regarding how it felt, about the same as with the reverse ones. I think I could go slightly heavier with the regular ones here, however. We’ll feel it out next week and hopefully I’ll have my regular equipment, if not, I’ll make due.

[Achuislemochroi]

Here we go again! :) Happy Day 2 of Week 2 in Hades, All! Today is leg day; I shant do cardio today so it'll be all lifting. I'm pretty excited to get it underway, but Wes has the day off and since he was kind enough to go to the gym and work out my "guns" with me, we're gonna hit the shooting range with his guns this AM. It should be fun! We've added a new HK pistol to the mix, and I've yet to shoot the Glock he got a few months ago. Sounds like it's gonna be a good day. :D I already got my first meal of 3 ounces of top sirloin, 1 cup of egg whites, and a quarter cup of steel cut oats in, and I'm already working on my gallon of water. I'll check back later with my logs, and I have some progress pics and food stuff to share. To all of ya'll, have a great second day of week two! Be safe, resist those cookies, and lift like feckin' animals!


Just something fun for today. This is what happened last time he took me to the range. :) I was pretty excited and just having fun; I'm used to shooting shotguns, not AK-47s. I promise I'm not usually that bad of a marksman. lol
NAcrnMG2JBU

[rp376]

Love the motivational quotes. Keep em' coming!

[Achuislemochroi]

After driving nearly an hour to get to the range, it was closed as they were mowing. So, that was lame. But no big deal.

On a brighter note: Yay! It came!!! My first Universal supplement!
http://i773.photobucket.com/albums/yy18/lifesajourney9/001-1.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/002.jpg


And another little quote for the day. :)
http://i773.photobucket.com/albums/yy18/lifesajourney9/394591_418883758149246_715543728_n.jpg

[Achuislemochroi]

Love the motivational quotes. Keep em' coming!
You got it! It helps me, so I hope it helps you guys too! Keep up the excellent work yourself!

[MrsHH]

I love getting bb.com boxes! It's like Christmas!

Stupid range being closed... They need to mow? Really?? Just let people shoot the grass down! lol

[Achuislemochroi]

Beginning Weight: 152 lbs.

Last Week’s Weight: 152 lbs.

This Week’s Weight: 148.2 lbs.

Cardio (how many days per week/minutes per day): 30 minutes x 6 days/week

Protein grams you’re eating per day: Target: 175 grams / Actual: usually 180something g, but trying to get it closer to 175 g more consistently

Carbohydrate grams you’re eating per day: Target: 100 gram / Actual: last few days I've had it right around 100 plus/minus 1 or 2

Fat grams you’re eating per day: Target: 20 grams / Actual: Usually right @ 20 grams

Body Fat +/- % for the week (optional): 23.7% *using the Taylor Body Fat Analyzer Scale Model # 5599FA

Front and Back Relaxed Pics (sent as PM to me when requested):
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostOneWeek.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostOneWeekSide1.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostWeek1Side2.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostWeek1Back.jpg

Additional feedback or details you wish to provide:
I was wondering, aside from modifications due to personal preferences (i.e. using dumbbells as opposed to barbells) or limited resources, should we be doing anything extra? I noticed some folks were adding more exercises; I'm just doing the program as printed. I saw there were some alternate exercises as well. Should I incorporate those as well?

Weekly Training Video (2 minute length max):
hfM_j3um_6A

Weekly Check In Video (3 minute length max):
UDCk9dxiAqo

[MomGettingFit]

Keep up the great work!!!

And by the way, watched the videos and love your accent :)

[Achuislemochroi]

I love getting bb.com boxes! It's like Christmas!

Stupid range being closed... They need to mow? Really?? Just let people shoot the grass down! lol

LOL Mhm! Wes and I had just pulled in and saw the UPS guy. I yelled from across the parking lot, "Is that for Wilson?" He yelled back, "Yeah." I said, "YAY!" and ran over to him. lol

I know! Right?! We could've took care of it as we were loaded for bear. lol We just had some pistols this time, though. No assault rifles like last time. Eh, maybe next time. :)

[ThisGuyRob]

your doin great! shot looks like 12 weeks of hell for me is like 12 weeks of fun in the sun for u!

[Achuislemochroi]

Keep up the great work!!!

And by the way, watched the videos and love your accent :)

Thanks, Shelly! Woman, you ain't playing around either. I've been watching your videos, too! Just trying to get caught up and check in with everyone. lol

In regards to my accent, thanks! lol

[Achuislemochroi]

your doin great! shot looks like 12 weeks of hell for me is like 12 weeks of fun in the sun for u!

Thank ya! Hey, that don't mean it ain't Hell! lol I'm 'bout to die after every session, but I am having the time of my life doing it. :)

[MrsHH]

My hubby was over my shoulder when I was reading your posts and he saw your bathing suit picture and was like "What color is that?" My poor husband is color blind and he said your bathing suit made his eyes go weird... I guess all the bright colored designs! lol!! Poor guy... now I need to get the same one because it's super cute... and I'm evil! :)

[Achuislemochroi]

My hubby was over my shoulder when I was reading your posts and he saw your bathing suit picture and was like "What color is that?" My poor husband is color blind and he said your bathing suit made his eyes go weird... I guess all the bright colored designs! lol!! Poor guy... now I need to get the same one because it's super cute... and I'm evil! :)

HAHAHAHA! It's OK, we're all a little evil. ;) And thanks! I loved it, with it's hippie-esque designs. It was quite brighter than I imagined it would be, or could tell from the pictures even. lol

[Achuislemochroi]

Since I couldn't edit the previous post for my Day 5 HellRaiser Session IV, I'll just post the video in it's very own post. :) Hmph!

H8KLOsdsD9A

[Achuislemochroi]

Hey All! Well, today started off kinda meh with the shooting range being closed, but today's workout was brilliant! It was so much better than yesterday (darn missing usual equipment). I went in after my second largest meal, so I was fueled and ready to go. I was equipped with my latest recovery drink, Universal's Atomic 7, and it was quite delish I might add. :) I pretty excited for today, because well, I love leg day anyway, and I was determined to use that hack squat machine. Well, the regular hack squats were quite nice, but attempting those reverse hack squats on that machine was just unnatural to me. lol So, it was an experience. I may end up perfecting my SLDL form in replace of the reverse hack squat. But other than that, the workout was great. I wasn't as sore this time, but I'm sure tomorrow will be a different story as my shoulders are more sore today than they were post-workout yesterday. Hopefully the Atomic 7 will work it's magic as well and help with some of that, though. :D I'd say the highlight of today was the burn I felt when doing leg extensions. It was super great! So, here's what happened:

Leg Press
1 warm up set of 10 reps @ 55 lbs., 1 warm up set of 10 reps @ 80 lbs.
1st set: 8 reps + 6 negs @ 80 lbs.
2nd set: 8 reps +6 negs @ 85 lbs.
*I'm thinking I may be able to increase this again next week. It felt good, but I think I can handle at least another 5 lbs. and get a deeper burn going and still be able to maintain my form.

Hack Squat
1 warm up set of 10 reps @ 90 lbs.
1st set: 8 reps + 6 negs @ 70 lbs.
2nd set: 8 reps +6 negs @ 80 lbs.
*My first time actually using this machine for these; I believe 80 lbs. is good for a deeper squat. I just listen to my knee. Felt good, and it was kinda neat!

Leg Extension
1 warm up set of 10 reps @ 55 lbs.
1st set: 8 reps + 6 negs @ 85 lbs.
2nd set: 8 reps +6 negs @ 85 lbs.
*Probably my favorite exercise of the day because of the great burn I had going on by that 3rd negative! :) I kept it 85 lbs. from week. I felt pretty good about it, being able to complete each set with good control and good form. We'll see what happens next week when my quad muscle fibers repair and grow.

Reverse Hack Squat
1 warm up set of 10 reps @ 50 lbs.
1st set: 8 reps + 6 negs @ 50 lbs.
2nd set: 8 reps +6 negs @ 50 lbs.
*As I mentioned before, this was just a little awkward. I was pretty excited actually using this machine for the first time, and the regular hack squats were kinda cool. I'm still not as sure about this one. I may end up doing the SLDLs in place of this.

Lying Leg Curl
1 warm up set of 10 reps @ 60 lbs., 1 warm up set of 10 reps @ 50 lbs.
1st set: 8 reps + 6 negs @ 50 lbs.
2nd set: 8 reps +6 negs @ 50lbs.
*These went a lot better this week. I wish the machine had a 5 lb. increment option as I believe that might just be my sweet spot for now. But I was good with the 50 lbs., able to control it a lot better and maintain my form.


Cardio
No cardio today, since it was leg day. I decided to devote all of my "umph" to the HellRaiser Session.

Diet
A lovely day today for my diet. Again just zeroing in my target macros. No slip ups, and as usual, it was pretty much the same. lol Putting good stuff in to get good stuff out. :D I'm running out of red meat, so I've lowered the 4 oz. to 3 oz. the last couple days. I started at a good time this morning, and I just got in my last meal a little while ago, so, I'm pretty much ready for bed. lol Before I get some sleepzorz, however, here's my nutrition plan for today:

Meal 1 (around 8:00 AM) Cal C F P
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g

Pre Cardio Session ()
Just legs today!

Meal 2 (11:00 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (2:00 PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Pre-HellRaiser Session (3:00)
Cellucor C4, 1 scoop 5 1 0 0
Promera Con Cret, 1 scoop 0 0 0 0

Post-HellRaiser Session (4:30)
Universal – Atomic 7, Black Cherry Bomb, 1 scoop 0 0 0 0

Meal 4 (6:00ish PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
ON - Whey (Vanilla Ice Cream), ½ scoop 60 2g 1g 12g

Meal 5 (8:45PM)
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,264 Calories
Carbohydrates - Target: 100 g / Actual: 97 g
Fat - Target: 20 g / Actual: 20 g
Protein – Target: 175 g / Actual: 177 g

Tomorrow's a nice rest day for me, save the cardio I'll knock out in the AM sometime, so I'll get today's workout and yesterday's workouts up hopefully. Until then, I hope you all rest up tonight, and have a safe, productive day tomorrow!! See ya then!

[brad23]

Since I couldn't edit the previous post for my Day 5 HellRaiser Session IV, I'll just post the video in it's very own post. :) Hmph!

H8KLOsdsD9A


Hey All! Well, today started off kinda meh with the shooting range being closed, but today's workout was brilliant! It was so much better than yesterday (darn missing usual equipment). I went in after my second largest meal, so I was fueled and ready to go. I was equipped with my latest recovery drink, Universal's Atomic 7, and it was quite delish I might add. :) I pretty excited for today, because well, I love leg day anyway, and I was determined to use that hack squat machine. Well, the regular hack squats were quite nice, but attempting those reverse hack squats on that machine was just unnatural to me. lol So, it was an experience. I may end up perfecting my SLDL form in replace of the reverse hack squat. But other than that, the workout was great. I wasn't as sore this time, but I'm sure tomorrow will be a different story as my shoulders are more sore today than they were post-workout yesterday. Hopefully the Atomic 7 will work it's magic as well and help with some of that, though. :D I'd say the highlight of today was the burn I felt when doing leg extensions. It was super great! So, here's what happened:

Leg Press
1 warm up set of 10 reps @ 55 lbs., 1 warm up set of 10 reps @ 80 lbs.
1st set: 8 reps + 6 negs @ 80 lbs.
2nd set: 8 reps +6 negs @ 85 lbs.
*I'm thinking I may be able to increase this again next week. It felt good, but I think I can handle at least another 5 lbs. and get a deeper burn going and still be able to maintain my form.

Hack Squat
1 warm up set of 10 reps @ 90 lbs.
1st set: 8 reps + 6 negs @ 70 lbs.
2nd set: 8 reps +6 negs @ 80 lbs.
*My first time actually using this machine for these; I believe 80 lbs. is good for a deeper squat. I just listen to my knee. Felt good, and it was kinda neat!

Leg Extension
1 warm up set of 10 reps @ 55 lbs.
1st set: 8 reps + 6 negs @ 85 lbs.
2nd set: 8 reps +6 negs @ 85 lbs.
*Probably my favorite exercise of the day because of the great burn I had going on by that 3rd negative! :) I kept it 85 lbs. from week. I felt pretty good about it, being able to complete each set with good control and good form. We'll see what happens next week when my quad muscle fibers repair and grow.

Reverse Hack Squat
1 warm up set of 10 reps @ 50 lbs.
1st set: 8 reps + 6 negs @ 50 lbs.
2nd set: 8 reps +6 negs @ 50 lbs.
*As I mentioned before, this was just a little awkward. I was pretty excited actually using this machine for the first time, and the regular hack squats were kinda cool. I'm still not as sure about this one. I may end up doing the SLDLs in place of this.

Lying Leg Curl
1 warm up set of 10 reps @ 60 lbs., 1 warm up set of 10 reps @ 50 lbs.
1st set: 8 reps + 6 negs @ 50 lbs.
2nd set: 8 reps +6 negs @ 50lbs.
*These went a lot better this week. I wish the machine had a 5 lb. increment option as I believe that might just be my sweet spot for now. But I was good with the 50 lbs., able to control it a lot better and maintain my form.


Cardio
No cardio today, since it was leg day. I decided to devote all of my "umph" to the HellRaiser Session.

Diet
A lovely day today for my diet. Again just zeroing in my target macros. No slip ups, and as usual, it was pretty much the same. lol Putting good stuff in to get good stuff out. :D I'm running out of red meat, so I've lowered the 4 oz. to 3 oz. the last couple days. I started at a good time this morning, and I just got in my last meal a little while ago, so, I'm pretty much ready for bed. lol Before I get some sleepzorz, however, here's my nutrition plan for today:

Meal 1 (around 8:00 AM) Cal C F P
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g

Pre Cardio Session ()
Just legs today!

Meal 2 (11:00 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (2:00 PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Frank’s Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Pre-HellRaiser Session (3:00)
Cellucor C4, 1 scoop 5 1 0 0
Promera Con Cret, 1 scoop 0 0 0 0

Post-HellRaiser Session (4:30)
Universal – Atomic 7, Black Cherry Bomb, 1 scoop 0 0 0 0

Meal 4 (6:00ish PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 1 Cup) 20 4g 0g 2g
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
ON - Whey (Vanilla Ice Cream), ½ scoop 60 2g 1g 12g

Meal 5 (8:45PM)
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,264 Calories
Carbohydrates - Target: 100 g / Actual: 97 g
Fat - Target: 20 g / Actual: 20 g
Protein – Target: 175 g / Actual: 177 g

Tomorrow's a nice rest day for me, save the cardio I'll knock out in the AM sometime, so I'll get today's workout and yesterday's workouts up hopefully. Until then, I hope you all rest up tonight, and have a safe, productive day tomorrow!! See ya then!

EPIC LOG GIRL! Very detailed! keep it up!

[Achuislemochroi]

Good day, Everyone! Hope everyone's still pushing through and hanging on. Today on my morning walk with one of my dogs, I stepped on a rusty nail. Lovely! lol So now, after I get in my cardio, my guy will be administering a tetanus shot when I take him his lunch. smh. What luck I'm having already today. haha Other than that, meal plan is right on schedule and cardio should be a nice sweat. I'll likely throw in some ab work this afternoon as well. I'm trying to get that in at least 2x/week if not three. Wishing everyone a great day today in Hell!! I'll check back in a little while with my daily log.


http://i773.photobucket.com/albums/yy18/lifesajourney9/582386_394889183882037_493392586_n.jpg

[ggfusion]

Beginning Weight: 152 lbs.

Last Week’s Weight: 152 lbs.

This Week’s Weight: 148.2 lbs.

Cardio (how many days per week/minutes per day): 30 minutes x 6 days/week

Protein grams you’re eating per day: Target: 175 grams / Actual: usually 180something g, but trying to get it closer to 175 g more consistently

Carbohydrate grams you’re eating per day: Target: 100 gram / Actual: last few days I've had it right around 100 plus/minus 1 or 2

Fat grams you’re eating per day: Target: 20 grams / Actual: Usually right @ 20 grams

Body Fat +/- % for the week (optional): 23.7% *using the Taylor Body Fat Analyzer Scale Model # 5599FA

Front and Back Relaxed Pics (sent as PM to me when requested):
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostOneWeek.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostOneWeekSide1.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostWeek1Side2.jpg
http://i773.photobucket.com/albums/yy18/lifesajourney9/PostWeek1Back.jpg

Additional feedback or details you wish to provide:
I was wondering, aside from modifications due to personal preferences (i.e. using dumbbells as opposed to barbells) or limited resources, should we be doing anything extra? I noticed some folks were adding more exercises; I'm just doing the program as printed. I saw there were some alternate exercises as well. Should I incorporate those as well?


You have gotten so much taller in your new photos!

[Achuislemochroi]

You have gotten so much taller in your new photos!

lol Wes took my first photos, this week I had to use the timer on my camera and do it solo since he had to go into work before I took'em. I do apologize for the inconsistency.

[Achuislemochroi]

EPIC LOG GIRL! Very detailed! keep it up!

Thanks, Brad! I'm trying to be as thorough as possible. I, too, shall "keep on keepin' on!" :)

[Liet]

You definitely look tighter in the upper hamstrings, and your mid-back looks leaner. Good work!

[mcraig31]

This has to be one of the most detailed logs I have ever read... this is awesome! Nice work this week and I am sure you will take this challenge on and crush it in the end... WOW nice job!! :)

[Achuislemochroi]

You definitely look tighter in the upper hamstrings, and your mid-back looks leaner. Good work!

Thanks! :) It'll be even better next week.

[Achuislemochroi]

This has to be one of the most detailed logs I have ever read... this is awesome! Nice work this week and I am sure you will take this challenge on and crush it in the end... WOW nice job!! :)

:) Thank you so much! I do try to be detailed and map it all out, taking note of everything I can so I can fine-tune it, whether it's my diet or the workout, etc.

I am so ready to become a shredded animal! :D Thanks again very much for your support! You and the others in this with me are really helping to keep me motivated and accounted for in my nutrition and workouts. Keep killin' it!!

[Achuislemochroi]

Evening, Fellow Rippers and Rippettes! I'm reporting in my log for the day. Started out well enough, until I stepped on that dumb nail. I did get in my cardio, however, before I got the tetanus shot. lol It was an easy day for the most part, I didn't expect to wait as long as I did for the shot so I didn't get in my core workout. I'll tack that on to tomorrow's plan, probably get in some ab work after my cardio then. Overall, nothing stupendous or earth-shattering to report in. I did try the tilapia with the cajun seasoning and hot sauce and it was most delish, so I reckon I'll be adding that in every now and then.

Workout and Nutrition for Wednesday, August 22, 2012

Cardio
30 minutes on the trusty Nautilus StairMaster
*I used the Target HR program again so it would automatically increase the level of resistance for me. I maintained a steady 125-126 bpm for the majority of the stepping in place going nowhere. lol The lowest it ever got was 119 bpm and the highest was 134 bpm. Those bouts of lower/higher than my recommended range lasted usually < a minute or two, just long enough for it get back up/down, respectively.


Nutrition
*Note that I do have one more scheduled meal, but I plan on going to bed at a decent hour tonight so I figured I'd post this now. lol
Meal 1 (around 9:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
ON Casein, Chocolate Supreme, 1/2 scoop 60 2g 1g 12g

Pre Cardio Session (11:30)
Cellucor C4 5 1 0 0

Post Cardio Session [Meal 2](12:30 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (3:00 PM)
Chicken Breast, 138 grams 136 0g 2g 28g
Broccoli Steamed - Broccoli Steamed,( 2 Cup) 40 8g 0g 4g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g
Frank's Red Hot Wings Buffalo Wing Sauce, 1 tbsp 0 0g 0g 0g

Meal 4 (6:15ish PM)
Tilapia Fillets, 4 oz (1 fillet) 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 5 (9:00PM)
Egg Whites, 0.5 cup cooked 59 1g 0g 13g
Broccoli Steamed - Broccoli Steamed,( 2 Cup) 40 8g 0g 4g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,252 Calories
Carbohydrates - Target: 100 g / Actual: 101 g
Fat - Target: 20 g / Actual: 19 g
Protein – Target: 175 g / Actual: 175 g

Have a glorious evening, Everyone! Get in your rest and good foods, and get ready to raise some Hell tomorrow!!!! Thanks again for all of your support!!

[Achuislemochroi]

Welcome to a new day in Hell, Everyone! I'm up and at it, and I'm gonna do things a little different today. Instead of doing my cardio this AM, I'm gonna get the lifting out of the way. For today's HRS I'll need to use the area that is generally more crowded later in the day, so I figure if I switch my cardio and lifting today there should be less traffic for me to get some footage of the workout. So, that's the plan. Other than that, nothing much new in the way of the workout. I'll print it and do it as I've been doing. :D

My foot is a little more tender today than yesterday, and my arm was so stiff this morning where I got that shot yesterday. I was so proud of myself for not freaking out or crying, as I am petrified of needles! It's ridiculous being this old and scared to death of something like that. Even more so for a person who pierced her navel once herself (also my lower outer conchs of both ears), had her navel done once professionally, and then also had her tongue, eyebrow, and nose pierced. lol Oh well. Just how I am. My guy did a great job, too. Of course I gave him a hard time about "stabbing me in the arm" especially since I did do well and he didn't have anymore Hello Kitty Band-Aids left, and I couldn't have a treat because of my nutrition plan. hahaha

Good times. But, this too shall pass, I say. A little ibuprofen helps, and I made sure to take that in advance due to its tendency to slightly elevate one's bp. Don't want anything interfering with my workout. At the moment I'm not as stiff or sore, so that means to me it's doing it's thang, so I need to go do mine. I reckon I'll throw on some gym clothes, gather my recording stuff, and get my pre & post workout stuff ready. I'll check back in later today. Until then, everyone eat lean and lift safely and as heavily as you can! We got this, Guys!! We're on the down slope of Week 2 in Hell!!!



http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m02za0iBf11qakxjwo1_500.jpg

[MrsHH]

I totally missed the rusty nail part! Oh em gee! You poor thing! Is your guy a doctor? Or does he just randomly have tetanus vaccines laying around? Obviously if this were the case I would assume he is an over prepared fellow who comes in handy a lot! haha :)

[DavisMuscle08]

Welcome to a new day in Hell, Everyone! I'm up and at it, and I'm gonna do things a little different today. Instead of doing my cardio this AM, I'm gonna get the lifting out of the way. For today's HRS I'll need to use the area that is generally more crowded later in the day, so I figure if I switch my cardio and lifting today there should be less traffic for me to get some footage of the workout. So, that's the plan. Other than that, nothing much new in the way of the workout. I'll print it and do it as I've been doing. :D

My foot is a little more tender today than yesterday, and my arm was so stiff this morning where I got that shot yesterday. I was so proud of myself for not freaking out or crying, as I am petrified of needles! It's ridiculous being this old and scared to death of something like that. Even more so for a person who pierced her navel once herself (also my lower outer conchs of both ears), had her navel done once professionally, and then also had her tongue, eyebrow, and nose pierced. lol Oh well. Just how I am. My guy did a great job, too. Of course I gave him a hard time about "stabbing me in the arm" especially since I did do well and he didn't have anymore Hello Kitty Band-Aids left, and I couldn't have a treat because of my nutrition plan. hahaha

Good times. But, this too shall pass, I say. A little ibuprofen helps, and I made sure to take that in advance due to its tendency to slightly elevate one's bp. Don't want anything interfering with my workout. At the moment I'm not as stiff or sore, so that means to me it's doing it's thang, so I need to go do mine. I reckon I'll throw on some gym clothes, gather my recording stuff, and get my pre & post workout stuff ready. I'll check back in later today. Until then, everyone eat lean and lift safely and as heavily as you can! We got this, Guys!! We're on the down slope of Week 2 in Hell!!!



http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m02za0iBf11qakxjwo1_500.jpgI think I'll choose to be sore got back tonight. Keep up the good work.

[russ d]

Hope you got a good workout in.

[Achuislemochroi]

I totally missed the rusty nail part! Oh em gee! You poor thing! Is your guy a doctor? Or does he just randomly have tetanus vaccines laying around? Obviously if this were the case I would assume he is an over prepared fellow who comes in handy a lot! haha :)

lol It's crazy how a tiny puncture wound can be so sore. Wes is a pharmacist, so he's handy for those sorts of things. He's even more fun to take supplement shopping. hahaha

[Achuislemochroi]

I think I'll choose to be sore got back tonight. Keep up the good work.

Wise decision, My Friend! :) I'm with ya. Hope you have a great workout this evening!! Thanks for the motivation and support!

[Achuislemochroi]

Hope you got a good workout in.
I did! I was proud today! :) I'm about to post it now. I hope your day went super well too, Russ! Thanks so much for your support and motivation!

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m8z582lU1E1rt29x7o1_400.jpg

I have to confess, I had a tremendous workout today! It felt great all the way through. I had a good burn going, I didn't compromise my form; I was really in tune with my body today. I was amazed at the small gains I made from last week. I was just testing the weight again to make sure I'm going all out as safely and efficiently as I can, and I was really holding my own. Also, I really liked doing the lifting first. Once I could start to feel my arms again, I felt very pumped. I was worn out, but I must've been on some adrenaline or endorphin high. It was awesome!! We'll see if it holds true tomorrow. Imma try it out again with HRS IV.

Hellraiser Session III: Chest and Triceps
Decline bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 bar + 2.5 lbs. plates on each side (5lbs.)
*It wasn’t anything monumental, but I really surprised myself at being able to perform these and do pretty well. It was hard that second set, though. Phew!

Flat bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 bar only
*I felt I was tempting fate here as well, but I wanted to make sure I was giving it my all. I did! Had a great burn going on.

Incline bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 @ 30 lbs.
*I was about out of gas here, but I was able to use the bar for the first set without breaking form. I did try for a second set since it appeared I was going strong, but my form failed so I went down to 30 lbs. We’ll see what happens next week. :)

BB skull crushers
Warm up: 1 set of 10 reps @ 20 lbs.
1st Set: 8 +6 @ 20 lbs.
2nd Set: 8+6 @ 20 lbs.
*I had a much better burn this week with these. I think I may be try DBs once I try to increase the weight if I can’t find the BBs that allow for a 5 lb. increment increase at a time. I do not believe I could jump from 20 lbs. to 30 lbs. without the bleeding thing actually crushing my skull. lol

Seated DB triceps extension
Warm up: 1 set of 10 reps @ 20 lbs.
1st Set: 8 +6 @ 20 lbs.
2nd Set: 8+6 @ 20 lbs.
*I liked the 20 lbs. DB here as opposed to the 15 lbs. last week. The burn was better. I didn’t waste time trying to find an incline this week either; I just used a bench with back support so my DB wouldn’t get caught and I could attempt a greater ROM. Felt good.

To test to see if I pushed myself as hard as I could, I did attempt a push up. Haha I went into it, lowered myself at a normal pace, and very shakily pushed myself up. I almost didn’t, but I did. Therefore, I’ll see if I can go a little harder next week. Maybe my rest periods were too long this time. The clock in the Classic Gold’s section actually has a working second hand and everything, so I was shooting for no more than 2 to 2 minutes & 30 seconds between sets and exercises. I’ll figure it out. I WILL NOT be able to do a push up at the end of next week’s Hellraiser Session III!! Shakily or not!

Now, tomorrow, I probably won’t be able to since I’ll likely be sore from tearing up the ol’ muscle fibers today. But that’s different. So, perhaps the image on the top of my post tonight isn’t as accurate; I probably just maimed the workout really badly as opposed to killing it since I was able to coerce my burning, noodles for arms to push my, what felt like a rhinoceros-sized, body back up into the air . But I sure did feel great afterwards!



94XgIhgoPwQ


Cardio
Today I even jazzed things up a bit with my cardio. I started out on a Matrix stationary bike and put in 12 minutes with a heart rate right around 128-130 for the majority of that time. Then, I took a dip in the pool. The big pool was closed for cleaning, so I had to swim with the wee ones. lol Luckily, there were only 2 small children, and they really stayed down at the 3 ft end so I had decent room to swim countless laps. I wasn't able to get an accurate heart rate measurement as I was going it with not HRM of any sort (I believe I'll invest in a nice Polar one next month), so I tried to keep around "as long as it's not beating out of my chest" and "as long as I could at least feel it beating rapidly" and just went from there. I swam for 20 minutes.


Core
I got in some light core work between the bike and the pool.

Nautilus Abdominal machine
2 sets of 15 reps @ 65 lbs.
1 set of 15 reps @ 70 lbs.

2 sets of DB side bends @ 20 lbs.

1 set of 50 reps of old school crunches
1 set of 50 reps of hip lifts

1 set of 20 reps of Russian twists with an 8 lbs. medicine ball

1 set of 20 reps of stability ball crunches with 8 lbs. medicine ball

1 set of 20 reps of stability ball knee ins


My diet was good, despite another late start. Just makes for a long day. Ugh. So, hopefully, I'll try to get in earlier. There's really no reason that I can't, other than preparing breakfast for my guy and seeing him off, as the dogs get me up at bloody 5-530 in the morning. The gym opens at 5 through the week. The weekend they don't open until 8. So, I'll just tell him I gotta go. lol I may even be able to get in both the lifting and the cardio in one trip then.
No slip ups, and I felt good. Not tired or hungry. I'd say it was a pretty good day for my foodzorz. :)

Nutrition

Pre-HellRaiser Session (10:30)
Cellucor C4, 1 scoop 5 1 0 0
Promera Con Cret, 1 scoop 0 0 0 0

Post-HellRaiser Session (12:10)
Universal – Atomic 7 – Black Cherry Bomb, 1 scoop 0 0 0 0

Meal 1 (around 12:15 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 2](1:50 PM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g

Meal 3 (4:30 PM)
Chicken Breast, 138 grams 136 0g 2g 28g
Broccoli Steamed - Broccoli Steamed,( 2 Cup) 40 8g 0g 4g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Meal 4 (7:10 PM)
Chicken Breast, 112 grams 110 0g 2g 23g
Broccoli Steamed - Broccoli Steamed,( 2 Cup) 40 8g 0g 4g
Brown Rice, ½ cup cooked 75 17g 1g 2g
Black Bean - Drained & Rinsed, 0.5 cup 110 19g 1g 7g

Meal 5 (10:00PM) I'm about to go eat this now and go to bed. lol
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,270 Calories
Carbohydrates - Target: 100 g / Actual: 99 g
Fat - Target: 20 g / Actual: 18 g
Protein – Target: 175 g / Actual: 175 g

[chrisscott85]

Your logs quality by the way, I really need to get mines up to scratch! Loved the wake up sorry or sore image, I'm a big fan of motivational stuff like that! Sounds like you got the diet nailed big time, doing great keep it up!

[MrsHH]

You are amazing! You're mission if you choose to accept it (which you already have because you really came up with it) is to face plant while attempting to do a push up next week! LOL! I may have to give this a try.... but I see myself face planting and then rolling around on the floor laughing at myself while everyone stares and thinks I have lost my marbles! lol

[russ d]

Good workout and great log. Keep going strong.

[Achuislemochroi]

Your logs quality by the way, I really need to get mines up to scratch! Loved the wake up sorry or sore image, I'm a big fan of motivational stuff like that! Sounds like you got the diet nailed big time, doing great keep it up!

Thanks so much! I made up some templates in Word and Excel so I just fill in everything from day to day. I think I'll make up a template for each session so it'll be even easier with less retyping and all.

I'm glad you liked the motivational image as well. That sort of stuff helps me out, and I try to help out others that stop by. Gives one something to think about. :)

I've just about got the diet thing zeroed in, and I'm glad. lol One less thing to worry about.

I sure appreciate ya stopping by and providing some support and motivation. If there's anything I can help out with as far the logs or what have you, just let me know. Have a killer workout and an awesome day!!

[ggfusion]

Yeah props on the log, very, very nice. I eat exactly the same everyday so a food update would be redundant. Your doing awesome! Keep it up.

[Achuislemochroi]

You are amazing! You're mission if you choose to accept it (which you already have because you really came up with it) is to face plant while attempting to do a push up next week! LOL! I may have to give this a try.... but I see myself face planting and then rolling around on the floor laughing at myself while everyone stares and thinks I have lost my marbles! lol

LOL Thanks, Hannah! I literally lolled when I read that! Yep, that's my plan. Rage said in the demo we better not be able to do a push up, so I tried it. I barely got up, but I did. haha But I won't next week; Imma beast it as hard as I can. Hopefully I won't even be able to hold myself up to lower myself down, let alone push myself back up. lol Usually when doing bench work like that I try to keep it in control a little more since I don't have a spotter. I don't want to get crushed by the bar. haha Hopefully Wes can go with me and I'll have him spot me. I do need to work on my skull crusher form, too. I was watching my video and I think my arms need to be straighter and my grip a little closer. Hopefully that'll kill me a little more for next week. lol

By the end of the work out, traffic had picked up a little more so there were more people around, and actually a guy waiting for the bench I was using for my seated triceps extension when I jumped down on the floor and proceeded to do a push up. lol Let'em stare, I say! I was smiling. They probably thought I was insane. haha Lemme know if you try it! Definitely video it, too! lol I'll video mine as well. :) Well, the lack thereof at least. :D

[Achuislemochroi]

Good workout and great log. Keep going strong.

Thanks, Russ! That's the plan, as strong as I can with all I've got! :)

[Achuislemochroi]

Yeah props on the log, very, very nice. I eat exactly the same everyday so a food update would be redundant. Your doing awesome! Keep it up.

Thanks! I have a few meals that are the same every day, but sometimes I like to throw in a little something different. When I have my targets zeroed all the way in, I'll likely be eating the same thing every day then and my nutrition logs won't really be any use, at least until Rage readjusts my targets later. :) I appreciate the props and motivation and support!

[Achuislemochroi]

About to go try out my new lifting straps for HRS IV!! I'm all excited! It is the little things that keep me going. Little boost in my mood, little definition in my back that wasn't there before (Wes was like, "OMG! Now if you start turning green I'm going to be afraid, you She-Hulk!" lol We're both big Marvel fans. DC's OK. They have Batman. :D), the little extra weight I can lift. It's all about the little things. My shaker bottles are locked and loaded and ready to go. My camera is charged, I just have to print off the log for today. I like this starting earlier thing. Already got a meal in. lol

I wish everyone a most fantastic Friday, wherever you may be in the HRT training. Get in there and own that workout! Get in that cardio even if you don't think you can or don't want to! Don't psych yourself out! Get it done hard! You'll be so glad that you did. :D Think of that feeling afterwards, that sense of accomplishment and that extra boost of energy! Don't think about how sore you are. Don't think about how hot it is, or how hard you have to work for it. Remember to eat clean and lean. Resist the junk! You've done it before, you can do it again. Turn that I will into I DID!

I'll check back later and try to finally get my videos and pics posted. I've been slacking hard on those. *tisk, tisk, tisk* Until then, be safe and have fun!

You can have abs like this....
http://i773.photobucket.com/albums/yy18/lifesajourney9/2d6d77a5-d0f5-480b-8a1a-38a68727cb0f.jpg

Or you can actually work for'em...
http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m94zibxR4S1rer4u0o3_1280.jpg

The choice is yours! :D

[MrsHH]

hrmm... If only I were hairy then I could have his! LOL! YAY for new back definition! That's very exciting! You sound very amped today! Can I have some of it??? I already worked out and deff put in effort but now I feel very lazy. Not that I want to eat bad but I am not even hungry! lol

[Achuislemochroi]

hrmm... If only I were hairy then I could have his! LOL! YAY for new back definition! That's very exciting! You sound very amped today! Can I have some of it??? I already worked out and deff put in effort but now I feel very lazy. Not that I want to eat bad but I am not even hungry! lol

lol Today was a good day. Sounds like you had a most excellent day as well. Being too tired to eat; sounds like you killed it! Good for you, Girl!! :)

[Achuislemochroi]

Today started out pretty great, and it followed through to a pretty bloody good end. Not too sore, put in a great workout, sweated it up a bit with some cardio, and I just finished off my last meal. Yep, I believe earlier is better for me. :) I do hope you all had a great Friday as well. There are still some things I need to work on (e.g. cleaning up my form on a few exercises for instance), and by this time, I will admit I'm not digging all of these eggs, but for the most part I am enjoying the challenge and the little changes taking place. The next two days will be filled with cardio, core, and a cheat meal even, so what's not to love about knocking out Week 2 in Hell? :D You guys seem to all be doing very well, too! I'm so proud of you all!! Thank you so much for your support and motivation along the way. I really do appreciate it, and it does make smile and put a little giddy up in my step. I go into the gym and go just a little harder than I think I can because I know you folks are doing the same. Keep it up, Everybody!! Two more days until Week 2 is down and out! Just 48 more hours, just two more sessions of cardio or whatever you have left wherever you may be in the training, just 10 to 12 more clean meals (plus or minus one depending on how you plan on getting in your cheat meal. ;)) Then we're on to Week 3! Hooray!!!

Hellraiser Session IV: Back, Traps, Delts, & Calves
Wide-Grip Lat Pulldown
Warm up: 1 set of 10 reps @ 60 lbs.
1st Set: 8+6 @ 60 lbs.
2nd Set: 8+6 @ 60 lbs.
*No change in weight this week, just focusing on form, control, and a nice deep burn that even skin graft couldn’t remedy! :) Got it!

Seated Row
Warm up: 1 set of 10 reps @ 65 lbs.
1st Set: 8+6 @ 65 lbs.
2nd Set: 8+6 @ 65 lbs.
*Did 65 lbs. for both this week. I really like this exercise, but I’m not very consistent in my form. I don’t think it sucks, but I think I could make it more consistent. Either I’m leaning too far back one set, or I’m not bringing the bar to the same place on the front of my body. But I believe the weight is figured out at least, and I got a good burn.

T-bar Row
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar + 25 lbs.
2nd Set: 8+6 @ bar +35 lbs.
*Yay! I got to use my lifting straps and I must say it really did make a huge difference. It took a little while to get used to’em, but I believe I’ll use them for the lat pulldown next time, too. It helped out with my grip a lot. My back was a little spazzy here, but I believe it was more to do with performing those reverse hack squats incorrectly on Tuesday. My lower back has been sore since then. Nonetheless, a good two sets here.

BB Shrug
Warm up: 1 set of 10 reps @ bar only
1st Set: 8 +6 @ bar + 50 lbs.
2nd Set: 8+6 @ (2) 30 lbs. DBs
*OK, again with the lifting straps and I LOVE them! But, just to see the difference and to see if I could get a greater ROM I tried the DBs. I went down in weight considerably, but I believe I do like the DBs better. My form is pretty meh, but I could feel the difference.

Rear Delt Raise
Warm up: 1 set of 10 reps @ 10 lbs.
1st Set: 8 +6 @ 7.5 lbs.
2nd Set: 8+6 @ 7.5 lbs.
*I got creative and stacked a Bosu ball on the flat bench. My form was a lot better this week, although I believe I could practice a little more control at the top before going into the negative. Good burn.

Seated Calf Raise
Warm up: 1 set of 10 reps @ 90 lbs.
1st Set: 8+6 @ 90 lbs.
2nd Set: 8+6 @ 90 lbs.
*I like the weight here, but I may be able to go a little higher with the seated ones. A lot better this week than last week for sure. My calves were on fire!

b]Standing Calf Raises[/b]
Warm up: None, just jumped right in; was plenty warmed up after the seated calf raises.
1st Set: 8+6 @ 90 lbs.
2nd Set: 8+6 @ 90 lbs.
*I tried the standing calf raises today in lieu of the leg press ones. I have to say, the ol’ calves were mooing today! Even this evening when walking the dogs, I could still feel them all tingly. I was proud of killing them today.

In summation, I’d say today was a pretty nice way to end the lifting portion of Week 2. I love my lifting straps! Aside from using those and trying the DB for the shrugs and the standing calf raises, the workout was pretty much the same. I admit that it was once again a bit of a feeling out period with those new additions, but I feel it was even more productive than last week's session. My rest periods were about right on. I kept to right at 2 minutes, and it seemed to be enough to where my heart rate was still up, but I had enough to really hit that second set with some power. The longest time I went was getting those straps wrapped around the handle thing I used for the T-bar Rows. I know it was longer than 2 minutes. I'll start using the straps a little more when and I where I can to get used to'em to cut down on time wasted and/or just start wrapping'em during my rest periods to prepare for the next set. I'm already excited about busting it open for next week!!!

Cardio
30 minutes on the Nautilus StairMaster at 124-126 bpm for the majority of the time. Today, since I did it shortly after lifting and my calves were crying and I was just beat, the highest my heart rate got was 128bpm and the lowest was 118 bpm. lol I was dead, but I got it out of the way in one gym trip.

Nutrition

Meal 1 (around 8:30 AM)
Mccann's - Steel Cut Irish Oatmeal (1/4 cup cooked) 75 13g 1g 2g
Top Sirloin, Trimmed to 0" Fat, Grilled, (3 oz) 180 0g 8g 25g
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g

Pre-HellRaiser Session (11:00 AM)
Cellucor C4, 1.5 scoops 8 2 0 0
Promera Con Cret, 2 scoops 0 0 0 0

Meal 2](11:30 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Post-HellRaiser Session (1:15 PM)
Universal – Atomic 7 – Black Cherry Bomb, 1 scoop 0 0 0 0

Post Cardio Session (2:00 PM)
Universal – Atomic 7 – Black Cherry Bomb, 1 scoop 0 0 0 0

Meal 3 (3:30 PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Black Bean - Drained & Rinsed, 0.5 cup 110 19g 1g 7g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Meal 4 (6:00 PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Meal 5 (8:30PM)
Generic - Egg Whites, 1 cup cooked 117 2g 1g 26g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,256 Calories
Carbohydrates - Target: 100 g / Actual: 92 g
Fat - Target: 20 g / Actual: 17 g
Protein – Target: 175 g / Actual: 180 g

I'm going to some post up some videos, then go to sleep to be ready for tomorrow. :) Good night in advance, Everyone!! Hope you have a kick ass day tomorrow!

[Achuislemochroi]

OK, so I still need to clean up my side lateral raises. This session was definitely not one of my best. I wasn't able to use all of the equipment I had used the first session, so I that sort of freaked me out. I was wanting to really get some form down since I had a better handle as to what I was doing at this point. lol But, nonetheless, it was a workout. It could have been better, but I got the effing thing in.


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m02sk3TgGU1qakxjwo1_500.jpg


juNlj14zjog

And my lovely legs workout! Aside from having my womanhood brutally ripped away from me by poorly, although ambitiously, attempting the reverse hack squat, it was probably my best day this week in the way of how I felt before, during and after. Well, yesterday was pretty good. I reckon really, aside from Monday, the other session's were nice and hardcore. Hmmm...anyway, here's the video for my Hellraiser Session II for Week 2. Use this as a demonstration on how NOT to do reverse hack squats. lol


5wD5N7CPrgA

My video for yesterday is in it's respective post in my thread, and I'll have today's video up sometime this weekend. :) It's about time to get another training video and a check in video ready. I won't wait to upload them at the last minute when everyone and his/her's brother's uncle's mom is cruising the interwebs all at once this time either. lol

See you folks tomorrow!

[MrsHH]

"I got creative and stacked a Bosu ball on the flat bench. " I want to see this! I think I would fall over! lol

Awesome videos! How do you make the camera stand? Does it stand on its own? I use my phone so I have to brace it on something which always seems to be a PITA!

[mcraig31]

Great work, nice video as well! Keep doing great things! :)

[russ d]

Good workout and nice vids.

[Achuislemochroi]

"I got creative and stacked a Bosu ball on the flat bench. " I want to see this! I think I would fall over! lol

Awesome videos! How do you make the camera stand? Does it stand on its own? I use my phone so I have to brace it on something which always seems to be a PITA!

lol I was hoping to have the shots uploaded and stringed together, but Wes and I went out so I haven't been home since post cardio this AM. lol It was interesting. The only thing is I think it only adds to that bounce that I'm trying to control at the top before I go down into the negative. haha Not sure how great that is. But it was more comfortable and I wasted less time trying to get situated. This is always my longest workout. I'll have'em up tomorrow, however, for your viewing entertainment. :)

For this workout I used benches, sometimes stacking my shaker bottle or my Atomic 7 container on top, then steadying the camera as best I could from there. I'm definitely liking getting there earlier so I don't feel like I'm in the way or taking up equipment from others. I'm thinking of getting one of those gorilla grip camera tripod things, though and using it. My handycam has a place where ya can screw in a little foot to mount on a tripod. I love the pita tripod, though! LOL ;) Sounds like you're getting pretty inventive as well!!

[Achuislemochroi]

Great work, nice video as well! Keep doing great things! :)

Thanks!! I'm getting better at editing them so you guys don't have to see me fooling with the camera or peeling myself off of the machines or climbing up a wall to get myself off the floor. lol They really help me as well to see how shaky my form is on some of the movements. I'm pretty excited about the gentlemen taking the time to throw together another set of demo videos from the masters, as I was reviewing my workouts and thinking of some questions I would ask in check in this week regarding my form. Maybe they'll answer'em with those videos. Hope you're hanging in there! Week 2 is nearly complete!

[Achuislemochroi]

Good workout and nice vids.

Thanks! :) Things are moving right along, and I hope they are for you as well!

[Achuislemochroi]

I have missed you guys today! I started fairly early with the dogs as usual, but got my stuff together and hit the gym when they opened so I could ride with Wes to check out the store he'll be at tomorrow for work, so I didn't get to post my usual morning check in. I hope you all had a very productive and enjoyable Saturday nonetheless!!! For a few of us, it came with a cheat meal (or tomorrow). For all of us, it was Hell as usual. :D

I did get in my cardio and ab work today. I did also get in my cheat meal. I still attempted to make it semi non-cheat and I managed fairly well, as will be reflected in my nutrition log for today. I was a couple cups short on my water today, but I have about an hour or so before I get ready for bed, so I'll try to get it in. I just don't want to be up urinating all night. lol I shoot for at least a gallon a day, and today was rough. I have been so bloody tired! I really, really needed and was thankful for the C4 today for my preworkout. Not to be too personal, but I don't know if it's chick times or what, but I have felt just blah all day. Everything required so much more effort to do today. I did much better about closing in on my macros, especially my carbs this week. If it is hormonal, then the next couple of days will be just dreadful for me concerning my diet, as it is honestly the only time that I crave chocolate like a fat kid craves cake! I WILL NOT cave in, but it is going to be the hardest time for me yet. :( Oh the joys of being female. smh.

Anyway...onto more pertinent things. Since I was gone for the most part of the day enjoying LoML time, I didn't get to throw together yesterday's workout. But, I did get some pictures of some chocolate peanut butter crepes I made for breakfast this morning! :D I'll post those shortly. Here's today's activities and nutrition.

Saturday, August 25, 2012 - Week 2, Day 6

Cardio
30 minutes on the Nautilus StairMaster as usual. As I mentioned earlier, today I was dragging. Ugh. But I kept the heart rate around 123-125 today. I wish I had gone a little harder, but I still kept in my recommended range. The highest was 128 bpm, and the lowest it dropped to was 121 bpm, so I felt pretty good about it. Thank you C4! lol

Core
I tried out my GYMBOSS interval timer today. I did two 60 second intervals of alternating regular crunches and hip lifts. If that makes sense? I had one minute divided to as many regular crunches as I could do in 30 seconds then it vibrated and I went right into as many hip lifts as I could do in 30 seconds. Then I had a rest period of a minute and did it one more time. It was neat. :)

2 sets of 20 reps of side bends for each side using a 20 lb. DB

3 sets of 15 reps of Russian twists on a stability ball with a 10 lb. plate.

1 set of 20 reps of crunches on the stability ball

1 set of 20 reps on the Ab Coaster at 20 lbs.


Nutrition
I did get my cheat in today. While we were out, I had Wes stop by Wendy's. :) I got a plain JR. Hamburger and brought it home and put a slice of Kraft Fat Free Sharp Cheddar cheese on top, then peeled, washed, and microwaved 100 grams of sweet potato, and had a little meal. I have to say it was utterly heavenly! It wasn't eggs! lol I decided to make it a substitute meal as best I could, so I was really close but still off on my macros. I was 1 over on protein, 2 over on fat, and 2 under on my carbs. So, as long as the sodium (and possible hormonal junk) doesn't grab hold of my water like velcro, I should still have a good check in with progress pics on Monday. *fingers crossed!*


Meal 1 (around 8:00 AM) Calories/Carbs/Fat/Protein
Egg Whites, 0.5 cup cooked 59 1g 0g 13g
Chocolate Peanut Butter Crepe, 1 crepe (51grams) 69 2g 3g 10g
Beef - Top Sirloin, 2 oz 120 0g 5g 17g

Pre-HellRaiser Session (8:45 AM)
Cellucor C4, 1 scoops 5 1 0 0

Meal 2](10:30 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (2:00ish PM)
Wendy's JR Hamburger - Plain, patty& bun only, 88 g 240 23g 10g 15g
Kraft Singles - Sharp Cheddar Fat Free, 1 slice 25 2g 0g 4g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g

Meal 4 (5:00ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Skim Milk Fat Free Vitamin A & D*, 8 oz. 80 12g 0g 8g

Meal 5 (8:30PM)
Generic - Egg Whites, 1.75 cup cooked 205 3g 1g 46g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,305 Calories
Carbohydrates - Target: 100 g / Actual: 98 g
Fat - Target: 20 g / Actual: 22 g
Protein – Target: 175 g / Actual: 176 g


And, since I failed to post this morning with the rushing about doing things, here's a quote. :D


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m5etqdrJzY1r8irrdo1_500.jpg

[Achuislemochroi]

Inspired by Matt and Shelly, I tried my hand at something different for breakfast this morning. I used the Recipe Analyzer on that Self.com Nutrition page Rage posted the nutrition information for our diets to get the macros. I started to video it, but I was trying to throw'em together so I could get to the gym, and it was easier to snap some photos along the way.

Ingredients I used.
http://i773.photobucket.com/albums/yy18/lifesajourney9/022.jpg

1 cup egg whites
http://i773.photobucket.com/albums/yy18/lifesajourney9/023.jpg

2 TBS PB
http://i773.photobucket.com/albums/yy18/lifesajourney9/024.jpg

1 scoop of chocolate protein powder
http://i773.photobucket.com/albums/yy18/lifesajourney9/026.jpg

Mix it all up and pour into a 1/4 cup
http://i773.photobucket.com/albums/yy18/lifesajourney9/029.jpg

Swirl in pan to coat the bottom, wait until the sides begin to peel then flip and cook for another 30 seconds.
http://i773.photobucket.com/albums/yy18/lifesajourney9/032.jpg

This recipe makes 6. (Wes ate 2 while I was fixing the others. lol)
http://i773.photobucket.com/albums/yy18/lifesajourney9/038.jpg

My breakfast today!
http://i773.photobucket.com/albums/yy18/lifesajourney9/039.jpg

[Achuislemochroi]

Today is the end of Week 2! We're almost there, Everybody!! Yay!!! I'm starting sooooo much later today than I'd prefer, but I'm not gonna let that stop me from ending my second week in Hell on a high note. I am still so exhausted, all I want to do it sleep. However, I'm gonna kill it with my cardio today, and still get in some nice lean meals! :) No slip ups, no slowing down yet. No excuses! Chick stuff or not, I'm determined! We got this, Ya'll!

So, before it gets any later, I wish you all a glorious 7th day in Hell. Please be safe, work hard, and eat clean! I'll check on you all later, and I hope to see some awesome logs!! But I'm certain I will. You guys are doing very well!! Keep it up!!!



http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m1fth2jD3n1qakxjwo1_400.jpg

[DavisMuscle08]

Inspired by Matt and Shelly, I tried my hand at something different for breakfast this morning. I used the Recipe Analyzer on that Self.com Nutrition page Rage posted the nutrition information for our diets to get the macros. I started to video it, but I was trying to throw'em together so I could get to the gym, and it was easier to snap some photos along the way.

Ingredients I used.
http://i773.photobucket.com/albums/yy18/lifesajourney9/022.jpg

1 cup egg whites
http://i773.photobucket.com/albums/yy18/lifesajourney9/023.jpg

2 TBS PB
http://i773.photobucket.com/albums/yy18/lifesajourney9/024.jpg

1 scoop of chocolate protein powder
http://i773.photobucket.com/albums/yy18/lifesajourney9/026.jpg

Mix it all up and pour into a 1/4 cup
http://i773.photobucket.com/albums/yy18/lifesajourney9/029.jpg

Swirl in pan to coat the bottom, wait until the sides begin to peel then flip and cook for another 30 seconds.
http://i773.photobucket.com/albums/yy18/lifesajourney9/032.jpg

This recipe makes 6. (Wes ate 2 while I was fixing the others. lol)
http://i773.photobucket.com/albums/yy18/lifesajourney9/038.jpg

My breakfast today!
http://i773.photobucket.com/albums/yy18/lifesajourney9/039.jpgWow that looks real good. keep killing it week 3 here we come.

[Achuislemochroi]

Wow that looks real good. keep killing it week 3 here we come.

It was pretty yummy! :) A nice mix to the same ol', same ol'.

And yessir! I'm resting up, but I'm looking forward to Week 3. :)

[bluesurfer_17]

Wish i could eat that. My carbs have been cut tremendously and are met with my actual foods.. TEAR! lol

[Achuislemochroi]

Wish i could eat that. My carbs have been cut tremendously and are met with my actual foods.. TEAR! lol

lol But it's gonna be so worth it. Nothing tastes as good as your body's gonna look. :) And it really wasn't that high in carbs; the whole breakfast was like 3 grams of carbs. :)

[Achuislemochroi]

Well, I made it. I've dragged my butt around all day, but I freakin' made it. lol Today was just cardio and rest, so nothing too hardcore. Diet as always, of course, and it was fine. Been getting stuff together for tomorrow's check in (e.g. average macros for the week, selecting a training video, etc.) and preparing for Week 3 (e.g. printing logs, making a grocery list, etc.). I don't know what's happened to me, but sheesh, it feels like I've had all the energy just zapped right out of me. I adhered to my diet all week, and if anything I've been more on key with my macros this week. I've been more meticulous since getting my scale, even weighing out stuff I already know the measurements of just to make sure. Overall, soreness wasn't a big deal this week. At least it didn't last as long as it did last week. My calves are still feeling it from Friday, and that just makes me smile since I let the suckers slide by last week. I got'em good this week. :) Other than piddling around the apartment trying to keep myself awake long enough to eat my meals and get some cleaning done, I did get in my cardio today.

Cardio
I did 30 minutes on the Precor Treadmill at 3.2 mph at a 5 incline. My average heart rate for the 30 minute session was 126 bpm according to the workout summary. So, not so bad. Moderate as always. I took my study bible and the time just flew by so it was rather tolerable. Just zoned out and got it done.


Overall, my diet was not so bad today. Went all week with no slip ups, and I sure did enjoy my cheeseburger on Saturday, I ain't gonna lie. :) But I did my averages for the week, and they weren't so bad. I was proud. :) But, here's what today looked like. Because I did start a little later (I took the dogs around around 6 this AM and came back in and crashed on the couch til about 10), and I have just had enough eggs this week (also, we only had 4, so it wasn't quite a cup), it's a little different, but pretty much the same. Nothing major. Once again, I'll be having a late 6th meal, and it's gonna be a protein shake tonight, again just because the timing was later today. Nonetheless, I still felt it was full of delicious foods more than just liquid so I didn't feel bad about it.

Nutrition

Meal 1 (around 10:30 AM)
Spectrum - Ground Flaxseed With Mixed Berries, 2 Tbsp 70 5g 5g 3g
ON Whey Protein Vanilla Ice Cream, 1 scoop 120 4g 1g 24g
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/4 Cup 150 26g 2g 4g

Pre-Cardio Session (12:45 PM)
Cellucor C4, 1 scoops 5 1 0 0

Post-Cardio - Meal 2 (1:30ish PM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Meal 3 (3:30 PM)
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Chicken Breasts, 150 grams 147 0g 2g 31g

Meal 4 (6:00ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Brown Rice, (1/2 cup cooked) 75 17g 1g 2g
Frank’s Buffalo Sauce, 2 Tbsp 0 0 0 0

Meal 5 (8:00PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/8 Cup (dry) 75 13g 1g 2g

Meal 6 (10:00PM)*drinking this before bed...very soon! lol
ON Casein-Chocolate Supreme, 1 scoop 120 4g 1g 24g

Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,301 Calories
Carbohydrates - Target: 100 g / Actual: 97 g
Fat - Target: 20 g / Actual: 18 g
Protein – Target: 175 g / Actual: 180 g


So, that was my last day in a nutshell. Nothing spectacular to report other than being so bloody tired, yet so feckin' excited about another week in Hell with you all! Hoping it all goes well tomorrow!!! Until then, you all get some rest and get ready. It's gonna be great! :) Good night!

This sounds about right...
http://i773.photobucket.com/albums/yy18/lifesajourney9/292983_10151244108168465_855305167_n.jpg

[brad23]

Killing girl! Keep after it!

[Achuislemochroi]

Killing girl! Keep after it!

Thanks, Brad! I'm feeling much more upbeat this morning. Perhaps sleep was all I needed, we'll see. lol I hope you got some rest as well, and have an awesome Day 1, Week 3!!

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m53fe39WPN1rv84gpo1_500.jpg

Morning, Everyone! Today is a new day, a new chance to hit it harder than before, to push yourself a little more, to resist cravings and eat cleaner if possible; it's a new day in Hell. :) It's early yet, but already I'm feeling not so run down; perhaps some nice sleep was all I needed? We'll see as the day goes on, but this time yesterday I had already crashed on my couch for a 4 hour nap. So, I'm off to a better start today. Also, I'm a little more motivated with a lot more to get accomplished today. I'm about to hit the gym for cardio. Wes is off today, so I'll try to wrangle him into recording some of my HRS1 for Week 3 today instead of getting it all in this morning. This week should be a little different for me, so I'll have to get back and try to schedule stuff out. I'm supposed to be heading to NC to visit my sister this weekend, so I'm considering pushing through the workouts and having Friday as a rest day instead of Wednesday. It'll be easier for me to get in the cardio while I'm down there, and still be able to spend time with my family. But, we'll see. There is a Gold's Gym about 20 minutes from her house, I already checked on that. lol So, I should at least have facilities to get the job done. :D

But, just dropping in for a quick hello and I'm wishing you all the best of luck for another fruitful and safe day in Hell. Hoping the check ins go smoothly for us all and we all have great progress to post! :D I know you all have been working hard! It's great to see some pay off for all of that effort! I'll check back in later with my stuff. 10 more weeks!!! Let's go!


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m68tw0iPSK1rzeqj6o1_500.jpg

[MomGettingFit]

You are doing so good girl!

I know what you mean by being so tired. My gosh this last week was insane, no energy at all. Several days I didn't do anything but sit around the house all day. I think with me it's a combo of getting use to the kids being back in school and waking up at 5:30am instead of 9am and the diet/training. I'm hoping my body starts to settle into this routine and my entry levels pick up. I did have one of the best workouts I've had in a VERY long time yesterday so that was really encouraging. I'm a few days behind in logging (it's so hard to log on the weekends) so gotta sit down today and get that all done, plus my checkin. Lots to do! :)

Anyhow sorry for rambling. Good luck to you in week 3! Hopefully your energy picks up for you!

[Achuislemochroi]

You are doing so good girl!

I know what you mean by being so tired. My gosh this last week was insane, no energy at all. Several days I didn't do anything but sit around the house all day. I think with me it's a combo of getting use to the kids being back in school and waking up at 5:30am instead of 9am and the diet/training. I'm hoping my body starts to settle into this routine and my entry levels pick up. I did have one of the best workouts I've had in a VERY long time yesterday so that was really encouraging. I'm a few days behind in logging (it's so hard to log on the weekends) so gotta sit down today and get that all done, plus my checkin. Lots to do! :)

Anyhow sorry for rambling. Good luck to you in week 3! Hopefully your energy picks up for you!

Thanks! It means a lot to me to read that. :) I'm still amazed at how you do what you do! I really am. I can't imagine how I would handle even a real job at the moment, let alone take care of a family. You're awesome! :)

I'm so glad to hear about your great workout. That's enough to definitely boost one's spirits! Especially considering getting your body adjusted to a new regimen. You're doing fine! And you can ramble anytime! :) Although I didn't think you were, you were just telling me a little bit about how it is in your world. You're like a real life super-hero! Just keep it up, but definitely rest when you can. Week 2 was definitely an exhausting one for me as well. I did feel much better today, though. Hopefully it's just sleep. lol

Best of luck to you as well! Woo hoo! 10 more weeks to go!!

[Achuislemochroi]

Beginning Weight: 152 lbs.

Last Week’s Weight: 148.2 lbs.

This Week’s Weight: 147.2 lbs.

Cardio (how many days per week/minutes per day): 30 minutes x 6 days/week

Protein grams you’re eating per day: Target: 175 grams/ Actual: averaged 178.3 grams

Carbohydrate grams you’re eating per day: Target: 100 grams / Actual: averaged 97.6 grams

Fat grams you’re eating per day: Target: 20 grams / Actual: averaged 19 grams

Body Fat +/- % for the week (optional): 23.4%

Front and Back Relaxed Pics (sent as PM to me when requested):
So, they got new bulbs for the tanning beds at the gym...smh
http://i773.photobucket.com/albums/yy18/lifesajourney9/week2checkfront.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week2checkinside1.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week2checkinside2.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/weekcheckinback.jpg

Additional feedback or details you wish to provide:
Saturday and Sunday I was beyond exhausted. I don't know what it was, but I'm assuming sleep since I do feel a little more rested today. I was thankful for my pre-workout mix on those days.

Weekly Training Video (2 minute length max):

2TOM-QxjxE4


Weekly Check In Video (3 minute length max):

O907oAFyeOM

[Achuislemochroi]

Evening, All! Gotta get this up and finish this last meal before bed. I'm whipped! lol Hope you all had a great first day of Week 3! :) 10 weeks to go!! Straight to it tonight, here's my log for the today.

It started out great! I had all of my equipment gathered by my water bottle. Then I went to the bathroom and came back and someone had snatched my BB and weights. lol They use’em for that BodyPump class. I really need to check the class schedules more often. Oh well. Overall, today’s workout went a lot better than the last week’s and definitely better than the first week. I seemed more focused. I was following the movements more closely, definitely a lot more in sync with what my arms were doing. I didn’t increase the weight on anything but the wrist curls, and I used 30 lbs. for both sets of my BB curls, but it was a nice workout today.

Hellraiser Session I: Shoulders & Arms
Seated Front Press
Warm up: 2 sets of 10 reps each @ 30 lbs.
1st Set: 8+6 @ 30 lbs.
2nd Set: 8+6 @ 30 lbs.
*Today, this was pretty rough for me. Haha I have no idea why. Not that it was a walk in the park last week, but I honestly thought I was going to have to drop down to 20 lbs. But I pushed through.

DB Side Lateral Raise
Warm up: 1 set of 10 reps @ 10 lbs.
1st Set: 8+6 @ 7.5 lbs.
2nd Set: 8+6 @ 7.5 lbs.
*I felt my form was SO much better this week on these. I didn’t increase the weight, but I was a lot more controlled and not as bouncy.

Kettlebell Front Raise
Warm up: 1 set of 10 reps @ 15 lbs.
1st Set: 8+6 @ 10 lbs.
2nd Set: 8+6 @ 10 lbs.
*I fiddled around with this one before I got it OK. I hate using DBs for this one, and once again my BB was MIA, so I grabbed a kettlebell. I opted for maximum ROM to attempt to compensate for not using DBs or a BB. I have never seen those muscles on the sides of my arms pop out like that! lol

BB Curl
Warm up: None
1st Set: 8 +6 @ 30 lbs.
2nd Set: 8+6 @ 30 lbs.
*I did 30 lbs. for both sets here and it was a challenge. Still felt incredible; had a nice pump and a good burn.

Reverse BB Curl
Warm up: 1 set of 10 reps @ 20 lbs.
1st Set: 8 +6 @ 20 lbs.
2nd Set: 8+6 @ 20 lbs.
*I attempted 30 lbs. with my lifting straps and got 3 negatives, but after that I started to lose my form and my wrists were hurting, so I stayed at 20 lbs.

Reverse DB Wrist Curl
Warm up: None
1st Set: 8 +6 @ 5 lbs.
2nd Set: 8+6 @ 5 lbs.
*It was a little different using DB, but I did go up to 5 lbs. and had a nice burn all the way through.

DB Wrist Curl
Warm up: None
1st Set: 8 +6 @ 5 lbs.
2nd Set: 8+6 @ 5 lbs.
*Again, it took some adjusting and a little more focus, but I think the DBs are OK for this one. Felt good.

Cardio
30 minutes on the Precor Treadmill at 3.2 mph at a 5 incline. The workout summary said I had an average heart rate of 128 bpm. :)



My diet wasn't bad today. Much the same as it is everyday. lol No slips, and I'm always proud of that. Especially since Halloween candy is out freakin' everywhere, and my beloved Taco Bell is across the road from my gym. lol

Nutrition

Pre-Cardio Session (8:45 AM)
Cellucor C4, 1 scoops 5 1 0 0

Post-Cardio - Meal 1 (9:30 AM)
ON Whey Protein Cookies and Cream, 1 scoop 120 4g 1g 24g

Post-HellRaiser Session - (10:55 AM)
Universal – Atomic 7 – Black Cherry Bomb, 1 scoop 0 0 0 0

Meal 2 (around 12:30 PM)
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/4 Cup 150 26g 2g 4g
Top Sirloin,3 oz 180 0g 8g 25g
Egg Whites, 0.5 cup cooked 59 1g 0g 13g

Meal 3 (3:30 PM)
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1.5 Cup 30 6g 0g 3g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 4 (6:30ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1.5 Cup 30 6g 0g 3g
Brown Rice, (1/2 cup cooked) 75 17g 1g 2g
Frank’s Buffalo Sauce, 2 Tbsp 0 0 0 0
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 5 (9:30PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g


Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g


Totals: 1,250 Calories
Carbohydrates - Target: 100 g / Actual: 93 g
Fat - Target: 20 g / Actual: 19 g
Protein – Target: 175 g / Actual: 177 g


See you folks tomorrow! Night, night!

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m4mzuzIih61rx2pboo1_1280.jpg

Hey again! How's everyone feeling out there? Ya hanging strong? I sure hope so. We're on the second day of Week 3 down here in the dark, fiery pits of Hades. I'm going to be messing around with the schedule a smidgen this week to accommodate Wes's birthday on Thursday, and then going OOT to visit my sister Friday through Sunday. My plan is to not take my rest day tomorrow, but instead Friday since I'll be on the road most of the day then. I'll hit the gym once I get down to NC and get in my cardio, though.This should allow me to devote all effort to my lifting today, tomorrow, and I'll knock out the last session early Thursday morning so Wes and I can still do something for his big day. It's gonna be a busy week to say the least, but it'll work. I am determined to have a great third week! I know you all are, too!

I got my first meal down, just trying to let it settle a bit before I hit the gym. Today is leg day for me and I'm ready to freakin' beast it! I'm going to try out the reverse hack squat on that machine again before I totally wash my hands with it and swap in some SLDLs for it probably. Also, and I don't know why I didn't think about it before, but I may do the seated leg thing Ross and his hilarious crew demonstrated in their HRT technique video. Such useful information, and their banter was very entertaining. You all need to check it out if you haven't already!! Hell, check it out again if you have! It's quality stuff. :D

But, have a great day! Get in your check in stuff, Everyone!! Progress is progress! My numbers didn't drop as drastically as they did the first week yet they still went down, but I think that's to be expected. A lot of that was likely water/bloat from my not-so-great diet before this challenge. Also, I wasn't eating as much real food, as I was drinking a few of the 5-6 meals I was taking in each day. You don't want to lose too much too fast as you stand the risk of losing your hard-earned muscle! Besides, we have 10 more weeks! :) Ya just gotta be consistent, diligent in your diet and workouts, and do not give up!!! Slow and steady, People. Rage knows what he's doing; and if you're not doing what he thinks you should be doing, you know he'll tell ya what it is and how to fix it. But ya gotta get your stuff in. I know we have until today to get it in, just saying as a little encouragement or reminder. Also, take hold of those little changes ya see. Maybe you're stronger, increasing your weight on some of the sessions. Maybe you're looking leaner. Maybe you have more energy from eating better food. That counts! So, just don't be discouraged. Hopefully everyone's just really busy with stuff. If that's the case, definitely get your junk done of course, but don't forget to check in! Let's all move on and get to November 5th!

Catch ya on here later, Folks! Be safe and have fun!


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m6klr05JZ31rzj3h7o1_500.jpg

[MrsHH]

I totally need your inspiration posts right now. My week last week sucked... but I need to just pick up the pieces and move on. So thank you for posting what you do! It will help me!

[ggfusion]

Love the Drop it like a squat, buying my wife that shirt right now! I may have some pretty cool videos but your posts are awesome.

[Achuislemochroi]

I totally need your inspiration posts right now. My week last week sucked... but I need to just pick up the pieces and move on. So thank you for posting what you do! It will help me!

Awwwww! You better hang in there, Girl! We all get set back every now and then. No big deal! You've got the right attitude; pick yourself back up and keep on going. "Fall seven times, get back up 8!" If there's anything else I can do to help, please let me know. I use MyFitnessPal.com to log my meals. I think Angie uses "Lose It!", and I know there are tons other apps and online things out there to use. Just find one ya like and is easy and convenient for ya to use and use that if it helps. Your workouts have been looking pretty great. I don't see how ya do some of it! :) Wears me out reading it. lol You've got it in you, Girl. Do not give up!! We can do this!!

[Achuislemochroi]

Love the Drop it like a squat, buying my wife that shirt right now! I may have some pretty cool videos but your posts are awesome.

LOL Thanks, Garrick!! :) Also, yeah, she's totally gonna LOVE it!

[Achuislemochroi]

Evening, Everyone! How was this glorious second day for all of ya? I'm hoping it was brutal, I hope you sweat a lot, and I hope it still burns a little! :) All in all, my second day was pretty good. Leg day, and I'm always game for a good leg day. I pushed it a little harder today. I'm so thankful that the soreness hasn't been lasting as long, that certainly helps. Yesterday and today, I've felt a lot more focused.

The weight went up on a couple of the exercises. I did attempt the reverse hack squat again and my nose just smashed into the pad or my neck bent under or over or bent sideways, so I was pretty excited to see that the Boss is cool with SLDLs. lol Today, however, I did seated leg curls in lieu of the reverse hack squat as I didn't see that before I left for the gym, and I watched it on Ross's video. lol I burned up my hamstrings today, ya'll! :) Felt wonderful! Next week I'll nail the SLDLs instead. Um, diet was good. I did see his reply to my check in early enough to adjust my macros for the day, and since it was leg day I didn't do cardio today, so I'll tack on an extra 15 minutes to tomorrow's 45 minute session to make sure I get 45 min. 6 days this week. :) So excited to be going on with everyone! I was so excited to see you all getting your check ins in as well! No worries about the little stuff. We're still a little early, just don't give up! Turn your set backs into come backs!!!!

So, again, no cardio today since it was leg day. Gave it all to the legs! :)

Hellraiser Session II: Quads & Hamstrings
Leg Press
Warm up: 1 set of 10 reps @ 80 lbs.
1st Set: 8+6 @ 85 lbs.
2nd Set: 8+6 @ 90 lbs.
*Took the weight up on both sets this week (last week was 80 lbs. then 85 lbs.), and I still think I can go a little more. I’m just trying to make sure my positive portion of the negative is still explosive and that I maintain smooth and slow negatives. Overall, a great way to kick off leg day. Again, progress is progress.

Hack Squat
Warm up: 1 set of 10 @ 90 lbs.
1st Set: 8+6 @ 90 lbs.
2nd Set: 8+6 @ 90 lbs.
*I used 90 lbs. as my warm up weight last week then lowered it since I was my first time using the machine. I kept it at 90 for the warm up set and both sets today and I have to say it was rough. I haven’t looked at my videos yet, but I’m thinking it might have been a little much. Felt like my negatives were a little too quick in retrospect. Had a good deep burn going on, though. It was rough. But it ain’t worth it if I can’t do it right. I’ll get the videos up asap.

Leg Extension
Warm up: 1 set of 10 reps @ 80 lbs.
1st Set: 8+6 @ 85 lbs.
2nd Set: 8+6 @ 85 lbs.
*I kept the weight the same this week and for whatever reason, I was a little shaky. I was still able to perform them well enough, and it didn’t feel any tougher than last week, but my knees were knocking trying to get that weight up. lol No change, but still got that same nice burn as last week. I think this was the highlight of this week’s leg day as well.

Seated Leg Curl
Warm up: 1 set of 10 reps @ 85 lbs.
1st Set: 8 +6 @ 80 lbs.
2nd Set: 8+6 @ 80 lbs.
*Again, one of those exercises I’ve done at a higher weight before, and I went a little higher on the warm up than the sets, but I knew better. lol 80 was good for these. Boy, were my hamstrings on fire! Good stuff! I may actually keep these in here, but I’ll definitely be doing SLDLs next week.

Lying Leg Curl
Warm up: 1 set of 10 reps @60 lbs.
1st Set: 8 +6 @ 50 lbs.
2nd Set: 8+6 @ 50 lbs.
*My hamstrings were plenty heated by the time I finished the seated ones, but I decided to see how it felt at 60 lbs. just in case. It was a no go. lol The warm up was fine, but I still don’t think I can do 6 complete negatives @ 60 lbs. I so wish this particular machine had at least a 5 lb. interval, however. I’d like to try 55 lbs. Nonetheless, it was still a good workout for the ol’ hams. :)

Overall, great workout. I wobbled out of the gym all sweaty feeling like a badass. :)


My diet was pretty good. I did read my instructions from Rage early enough to hit my macros pretty well for the day. Only thing I wasn't so keen on was having so few calories considering today was squat day, and squats eat up the calories. lol Thankful there was no cardio today, though considering the overall lower caloric intake. I'll certainly hit it better tomorrow with more planning now of course. But again, no slips. I felt the timing was also just about dead on for me today as well,despite it being a little all over the place here and there. No cravings or hunger pangs, stayed full and energetic today. Considering I felt like a zombie over the weekend, the energy I had today was very welcome.

Nutrition

Meal 1 (around 9:30 AM)
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/4 Cup 150 26g 2g 4g
Paleo Bake 46 1g 0g 10g
Spectrum - Ground Flaxseed With Mixed Berries, 1 Tbsp 35 3g 3g 2g
ON Whey Protein Vanilla Ice Cream, 1 scoop 120 4g 1g 24g

Pre-Hell Raiser Session (11:30 AM)
Cellucor C4, 1 scoops 5 1 0 0
Promera – Con Cret, 2 scoops 0 0 0 0

Post-HRS - Meal 2 (1:00 PM)
ON Whey Protein Cookies and Cream, 1.5 scoop 180 6g 2g 36g

Meal 3 (3:30 PM)
Sweet potato - baked in skin, without salt (100 g) 90 21g 0g 2g
Chicken Breasts, 150 grams 147 0g 2g 31g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 4 (6:20ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1.5 Cup 30 6g 0g 3g

Meal 5 (9:00PM)
Chicken Breasts, 150 grams 147 0g 2g 31g


Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,157 Calories
Carbohydrates - Target: 75 g / Actual: 75 g
Fat - Target: 20 g / Actual: 17 g
Protein – Target: 175 g / Actual: 177 g

Had a great day in all, got some freakin' fantastic feedback that just made my day, and now I'm getting ready for tomorrow. It's typically a rest day, but as I mentioned in my AM post I'm gonna have to do a little rearranging to accommodate some events. I don't anticipate it being too bad. Just gonna be a long day. lol I'm excited since chest and triceps was my very favorite session last week. I'm hoping for another solid workout tomorrow. :) I wish you all the same. Work hard and eat clean. Get ya some rest. I'll holler at ya'll in the AM. Goodnight, but before I go....

Wanted to leave you all with a little something to ponder...


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m64o7bhBRH1r3e1gto1_500.jpg

Never stop striving for your best. There's always gonna be someone out there better than you at something or another. Forget them. You only have to be better than who you were the day before. Let's keep up the hard work and determination, Folks. November 5th is going to be here whether you're still in this contest or not. No regrets!! I'm pulling for every feckin' one of you!!! I believe in YOU!

[auntielingo]

Never stop striving for your best. There's always gonna be someone out there better than you at something or another. Forget them. You only have to be better than who you were the day before. Let's keep up the hard work and determination, Folks. November 5th is going to be here whether you're still in this contest or not. No regrets!! I'm pulling for every feckin' one of you!!! I believe in YOU!

Woo hoo! Can you come stand in my kitchen and share this kind of motivation when I'm tempted to eat something I shouldn't?

Great workout--keep it up!

[Achuislemochroi]

Woo hoo! Can you come stand in my kitchen and share this kind of motivation when I'm tempted to eat something I shouldn't?

Great workout--keep it up!

I would gladly do so! :)

You keep up the good work you got happening, don't be selling yourself short. :) You're doing mighty fine, Angie!

Thank you for dropping in and supporting me. I really appreciate the kind words. It keeps me motivated. :)

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/whattodotoday-200x300.png

Welcome to another magnificent day in the pits of Hell, People! My plan of attack today, eat something so I'll have some energy and be able to annihilate chest and triceps today AND get in my cardio. Shooting for an hour today to make up for the the extra 15 minutes I needed Monday for cardio. No biggie. As long as I'm able to hold myself up, heck, I can at least sit on a stationary bike and peddle away if I can't hold up my arms. lol I may break it up, though and do 15 minutes as a warm up, then lift hard, then do the 45 minutes. No matter how I do it, it's gonna get done. Also, NO PUSH UP TODAY! That's my goal. :) I hope you all have a safe, fun, and great day wherever you are in your training. If it's a rest day and you're just doing cardio and core, make it count! Watch that diet!! Remember abs are made in the gym, but they're revealed in the kitchen! Keep up the good work, Folks!!! Week 3 is almost halfway over. lol I'll check back in later!


http://i773.photobucket.com/albums/yy18/lifesajourney9/380737_418136658229464_1551525759_n.jpg

[russ d]

Great job.

[ggfusion]

Next you must do this:

http://i839.photobucket.com/albums/zz318/trcunning/Funny/1278570241_2ustrmt.gif

[Achuislemochroi]

Great job.

Thanks! You're still soldiering through as well. Awesome! Keep up the great work, Russ!

[Achuislemochroi]

Next you must do this:

http://i839.photobucket.com/albums/zz318/trcunning/Funny/1278570241_2ustrmt.gif

LOL I want to see the footage of him practicing that move. That's freakin' crazy!

[Achuislemochroi]

Greetings once again, All. How was your day today? I have to confess to a crime. One of homicide. I murdered my chest and triceps workout today! :) I had a great pump going on; it was great! I completed the HRS session then took a short break to drink my protein and then I destroyed an hour of moderate, steady-state cardio for an hour on the treadmill. It was a pretty good day, but loooooooong, and I am beat. I'm feeling the lower carbs today, as I'm just exhausted and I'm craving everything! Gah! lol I'm glad it's almost bedtime. I'm about to take out the dogs one last time, then fix my last meal, then I'm calling it a night. I believe an extra hour or two of sleep will help. So, here's the logs for my meals and workout today. I realize I'm behind a few of my videos, but they're on their way. I've got to get one more edited then I'm uploading them all to youtube and I'll stick'em on here.

Wednesday, August 29, 2012 - Hellraiser Session III: Chest and Triceps

Decline bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 bar + 5 lbs. plates on each side (10lbs.)
*OK. I was being ambitious. It surely set the weight for the rest of the workout, though. I was able to complete it, but I just about never got that bar back up there on that last negative on the second set. This would be the only bench press exercise I would increase the weight on today. But it was amazing! I was proud. Although, I may have to go back down in weight next week. I haven’t looked at my video yet to see how shaky my performance was. If I’m dissatisfied, I’ll go back to where it’s gonna burn, but it’s gotta be controlled. But I worked it!

Flat bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 bar only
*I considered adding some weight just to see if I could, but after performing the first set I knew better. lol Still felt great.

Incline bench press
Warm up: 1 set of 10 reps bar only
1st Set: 8+6 bar only
2nd Set: 8+6 @ 30 lbs.
*Here I did attempt pressing the bar for the second set as well, but I got to that third negative and noticed I was not using my full range of motion so I gave it up and went to the 30 lbs. BB for the second set. It was rough today. Phew!

BB skull crushers
Warm up: 1 set of 10 reps @ 30 lbs.
1st Set: 8 +6 @ 30 lbs.
2nd Set: 8+6 @ 30 lbs.
*So, I was pretty right last week. I nearly did crush my skull on that second set. Lol The warm up and the 1st set felt pretty good. I’ve really wanted to clean up my form here, and I figured some of it might be the weight; maybe the 20 was just too easy so I was flinging it all over the place. Well, the 30 lbs. felt good and I believe I kept my arms a lot straighter this time, focusing more on that elbow as the axis of rotation. Needless to say, my bloody triceps were blazing!

Seated DB triceps extension
Warm up: None, just rested then went right into it.
1st Set: 8 +6 @ 20 lbs.
2nd Set: 8+6 @ 20 lbs.
*I wasn’t as excited about my performance with these this week, at least the second set. I like to have as full ROM as possible, and I really didn’t let it stretch my triceps as much as I would have preferred on that second set. I still did it, still kept it in control, but I know I could have gone deeper with it with a lighter weight. I blame the two sets of 30 lbs. BB skullcrushers for this. Lol

This workout once again had me pumped before, during, and after. I was pleased overall with how I went through it. My chest and triceps got beat today. However, I have never been more mad about being able to do a push up. lol Yes, I failed my mission. I thought for sure I’d not be able to hold myself up. My arms felt like bloody Jell-O. lol I had to move’em to make sure I still had arms. Haha BUT, on the upside to this, it was a lot more difficult. I didn’t expect to get up. In fact, I did break form trying to push myself back up. So, I was pleased with that at least. It’s progress to me!

Cardio
1 hour on the treadmill at 3.2 mph at an incline of 5. I tacked on 15 minutes to my now 45 minute cardio session 6 days a week to make up for Monday’s cardio where I only did 30 minutes. The workout summary read I had an average heart rate of 128 bpm, and the highest it ever got was 130 bpm.

My diet's been good today, but it's been challenging for sure. I will make it, though. :) I'm determined. Ain't no carb worth setting me back. Another day down, another day closer. :)

Nutrition

Meal 1 (around 8:30 AM)
Mccann's - Steel Cut Irish Oatmeal (Dry), 1/4 Cup 150 26g 2g 4g
Paleo Bake 46 1g 0g 10g
Spectrum - Ground Flaxseed With Mixed Berries, 1 Tbsp 35 3g 3g 2g
ON Whey Protein Vanilla Ice Cream, 1 scoop 120 4g 1g 24g

Pre-Hell Raiser Session (10:00 AM)
Cellucor C4, 1 scoops 5 1 0 0
Promera – Con Cret, 2 scoops 0 0 0 0

Pre-Hell Raiser Session (10:35 AM)
Universal – Atomic 7 – Black Cherry Bomb 0 0 0 0

Post-HRS/Pre-Cardio - Meal 2 (11:30 PM)
ON Whey Protein Cookies and Cream, 1.5 scoop 180 6g 2g 36g

Meal 3 (2:30 PM)
Steamed Asparagus, 134 g 27 5g 0g 3g
Chicken Breasts, 150 grams 147 0g 2g 31g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 4 (6:00ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Steamed Asparagus, 134 g 27 5g 0g 3g
Kroger - Black Bean - Drained & Rinsed, 0.25 cup 55 10g 1g 4g

Meal 5 (9:00PM)
Egg Whites, 1 cup cooked 117 2g 1g 26g


Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,141 Calories
Carbohydrates - Target: 75 g / Actual: 74 g
Fat - Target: 20 g / Actual: 17 g
Protein – Target: 175 g / Actual: 179 g


So, pretty short ramblings tonight. I've been super busy with stuff and I'm super beat. I sure hope you all had a great day today! Keep fighting! Don't give up! I'll see you folks in the AM. Good night!!


http://i773.photobucket.com/albums/yy18/lifesajourney9/156148312050894587_QGL6w1Oj_f.jpg

[Achuislemochroi]

http://i773.photobucket.com/albums/yy18/lifesajourney9/37999190576392724_uWSOp0YL_f.jpg

Morning!! Are you all ready to kick your workout in face? I'm getting ready to do just that. :) Today's back, traps, delts, and calves for me and 45 minutes of cardio. Yay! Then I gotta get back here and fix Wes's birthday cake. I think he's going to meet his parents or something this AM and we're going to grab a movie or something this evening when he gets back, so I'm trying to get in and get out as quickly as I can today in order to get everything done. :) What a crazy busy week this has been for me. I can't believe it's already almost over! Time flies when you're having fun!! Anyway, wishing you all another safe, fun, and awesome day in Hell today. Can't wait to see some little victories in your all's logs, whether it's lifting a little heavier, really zeroing in on that mind-muscle connection for better, controlled form, surviving your increased cardio session (lol), or resisting the cravings for junk food and sticking with your clean diet! See ya'll in a little while!


http://i773.photobucket.com/albums/yy18/lifesajourney9/389469_10150520567293567_1964046764_n.jpg

[MrsHH]

I need to steal your diet! It's spot on!

[ggfusion]

http://i773.photobucket.com/albums/yy18/lifesajourney9/37999190576392724_uWSOp0YL_f.jpg

Morning!! Are you all ready to kick your workout in face? I'm getting ready to do just that. :) Today's back, traps, delts, and calves for me and 45 minutes of cardio. Yay! Then I gotta get back here and fix Wes's birthday cake. I think he's going to meet his parents or something this AM and we're going to grab a movie or something this evening when he gets back, so I'm trying to get in and get out as quickly as I can today in order to get everything done. :) What a crazy busy week this has been for me. I can't believe it's already almost over! Time flies when you're having fun!! Anyway, wishing you all another safe, fun, and awesome day in Hell today. Can't wait to see some little victories in your all's logs, whether it's lifting a little heavier, really zeroing in on that mind-muscle connection for better, controlled form, surviving your increased cardio session (lol), or resisting the cravings for junk food and sticking with your clean diet! See ya'll in a little while!


http://i773.photobucket.com/albums/yy18/lifesajourney9/389469_10150520567293567_1964046764_n.jpg

Have an awesome workout! You are a inspiring lady, my friend!

[mcraig31]

Great posts in here... love your energy, make me want to drop everything and get to the gym now :)

[blinky99]

Thanks for stoping in, checked out last few pages. Crepes look pretty good for such a simple recipe. Tanning honestly makes a LOT of difference in how you look once you get to a certain "in shape. BF%" stage. So does how you pose, practice practice.

keep it up!

[Achuislemochroi]

Thank guys!! I sure appreciate ya stopping by, and I'm glad I can help with some inspiration/motivation. :) You all are doing so well! You definitely keep me on my game as I see you all working through this program. I love it! Thank you for that as well! Keep it up! We have barely 10 weeks to go now. Week 3 is nearly complete! :D

[Achuislemochroi]

Evening, All! I tell ya what, I. Am. Beat! haha Had a great day with my guy. We saw The Expendables 2. Although it had such a simple cliche plot ("oh no! the bad guy has plutonium") and one could totally see that the super line up saved the movie, I mean, that's basically why I went. lol I loved Chuck Norris!! I was glad to see Arnold with more screen time, and OMG I haven't seen JCVD in freakin' ages. It was so awesome! Made me wish Bruce Lee were still around. :(

Anyway, I really liked it and I thought it was better than the first one. Funnier anyway. But we did some running around and today was soooo hard and I was probably tempted more than ever so far with my diet, but I refrained! I baked Wes a cake and I wanted to lick the bowl and beaters so badly. That's how hard up I was, but I DID NOT! I stood strong! :D

The workout went well, but I am feeling this lower carb more energy expenditure hardcore today. It didn't help having my third meal a little later than planned either. I was starving. lol But I survived. I can hardly wait for next week when I'll get back to the normal split. I greatly appreciate that rest day after quads and hamstrings so much more now. hahaha

But, I don't mean to complain. I had a good and successful day overall. Just bloody whipped. So, here's my log for today.

Nutrition

Meal 1 (around 8:00ish AM)
Tostitos Simply Natural -Black Bean & Corn Salsa, 2 tbsp 15 2g 0g 1g
Paleo Bake 46 1g 0g 10g
Chocolate Peanut Butter Crepe, 3 (59grams) 207 6g 9g 30g

Pre-Hell Raiser Session (9:30 AM)
Cellucor C4, 1 scoops 5 1 0 0
Promera – Con Cret, 2 scoops 0 0 0 0

Post-HRS/Pre-Cardio - Meal 2 (11:00 AM)
ON Whey Protein Cookies and Cream, 1.5 scoop 180 6g 2g 36g

Intra Cardio Session (11:15 AM)
Universal – Atomic 7 – Black Cherry Bomb 0 0 0 0

Meal 3 (2:45 PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Brown Rice, 1/4 cup uncooked (1/2 cup cooked) 75 17g 1g 2g
Black Bean - Drained & Rinsed, 1/4 cup 55 10g 1g 4g

Meal 4 (6:00ish PM)
Chicken Breasts, 150 grams 147 0g 2g 31g
Broccoli Steamed - Broccoli Steamed (Plain), 1 Cup 20 4g 0g 2g
Sweet potato - baked, 100 g 90 21g 0g 2g

Meal 5 (9:00PM)
Egg Whites, 1 cup cooked 117 2g 1g 26g


Supplements
True Athlete - Zma With Theanine, 2 capsules 0 0g 0g 0g
Fish Oil, 1 softgel 15 0g 0g 0g
One A Day Women's Multivitamin, 2 Tablet 0 0g 0g 0g
Osteo Bi-Flex , 3 caplets 0 0g 0g 0g

Totals: 1,139 Calories
Carbohydrates - Target: 75 g / Actual: 74 g
Fat - Target: 20 g / Actual: 18 g
Protein – Target: 175 g / Actual: 177 g


My workout was AMAZING today! :) I was beat from the last 3 days, but those lifting straps really saved me today. I could tell a HUGE difference using those for nearly all of the exercises today.

Hellraiser Session IV: Back, Traps, Delts, & Calves
Wide-Grip Lat Pulldown
Warm up: 1 set of 10 reps @ 65 lbs.
1st Set: 8+6 @ 70 lbs.
2nd Set: 8+6 @ 70 lbs.
*Went up in weight this week. I wasn’t sure if I could, but as I mentioned before, those lifting straps are great. Helped with alleviate some of that strain from my fingers allowing them to act more like hooks and I did pretty good.

Seated Row
Warm up: 1 set of 10 reps @ 65 lbs.
1st Set: 8+6 @ 60 lbs.
2nd Set: 8+6 @ 65 lbs.
* I went down on the first set. I actually did the bloody things the way I’m supposed to rather than getting that momentum from leaning in too much. I felt it burn all up and down my back today. It was great! I don’t even care that I went down in weight. Proper technique goes a long bloody way in making sure I’m hitting the correct muscles.

T-bar Row
Warm up: 1 set of 10 reps 25 lbs. plus bar
1st Set: 8+6 bar + 35 lbs. plus bar
2nd Set: 8+6 @ bar +35 lbs. plus bar
*I did 35 lbs. for both sets. Again, I focused more on form making sure I was lifting that thing with my lats, pulling it in and trying to hold it as deep and as long as I could to get a good burn going, and I did. :) It was nice!

BB Shrug
Warm up: 1 set of 10 reps @ bar only
1st Set: 8 +6 @ bar + 50 lbs.
2nd Set: 8+6 @ 40 lbs. + bar
*OK, another I went down in weight with today. After watching Ross’s video, I figured I was actually doing them correctly (perhaps not having a penis was throwing me off since I wasn’t hitting anything, just rubbing my pubic symphysis instead when I was pulling the bar up. LOL) Anyway, I found that with the 40 lbs. I could get a better ROM, so I went with that. It took a little fooling around today to find it, but I got there.

Rear Delt Raise
Warm up: 1 set of 10 reps @ 10 lbs.
1st Set: 8 +6 @ 5 lbs.
2nd Set: 8+6 @ 5 lbs.
*A little disappointed that I couldn’t locate the 7.5 lbs. DB freakin’ anywhere and sad that I still can’t hold up the 10 lbs. for any more than 3 negatives before I break form and get sloppy losing my ROM and all, but I still had a good burn by taking advantage of a lighter weight to really dig into that ROM. So, all was not lost.

Seated Calf Raise
Warm up: 1 set of 10 reps @ 90 lbs.
1st Set: 8+6 @ 95 lbs.
2nd Set: 8+6 @ 95 lbs.
*I added just 5 lbs. and it made a world of difference. Oh my goodness! I had to walk around a little and stretch’em out before I got on the standing calf raise machine thing. Good stuff!

Standing Calf Raises
Warm up: None, just jumped right in; was plenty warmed up after the seated calf raises.
1st Set: 8+6 @ 90 lbs.
2nd Set: 8+6 @ 90 lbs.
*No pain, no gain they say, and I was feeling it today. My calves got a great workout this session. I was amazed I was still able to do my 45 min. cardio session afterwards.

Today was a good day. Some ups and downs, but overall, pretty bloody great. :)

Cardio
45 minutes on the Precor Treadmill at 3.2 mph at a 5.0 incline. Average heart rate was 125 bpm.


So, the rest of the week is a rest day, core, cardio and clean eating for me. I do get the same cheat I had last week, so I'll be utilizing that for my nephew's birthday party. lol I'm not sure what my internet situation will look like, but I'll certainly be posting as I can. I'll be back in the Valley Sunday evening sometime. :) Until then, you all have a great rest of the week. Keep killing it and bringing it as hard as you can, watch that diet, and just have fun with it! Be safe! Night!


http://i773.photobucket.com/albums/yy18/lifesajourney9/313576_434262726616857_396715137_n.jpg
I use this app a lot.

[MrsHH]

Congrats on avoiding the cake batter! I have a fear that it may get to the point where we try to wear chocolate as perfume just to smell it... since that it all we can do with it! haha

[ggfusion]

There is a cake batter protien powder out that I tried that was pretty good. You are doing great by the way. We all have days where we get tired its when you pick yourself up and keep going that makes you awesome.

[russ d]

Your doing great. Way to stay strong. Have a good weekend.

[Achuislemochroi]

Congrats on avoiding the cake batter! I have a fear that it may get to the point where we try to wear chocolate as perfume just to smell it... since that it all we can do with it! haha

Mmmmm...:). lol

[Achuislemochroi]

There is a cake batter protien powder out that I tried that was pretty good. You are doing great by the way. We all have days where we get tired its when you pick yourself up and keep going that makes you awesome.

Thank you, Garrick. :) I have the Muscle Milk Cake Batter flavor protein but the carbs and fat in it make it difficult to have any real food. lol I think I'll try ON's Mocha Cappucino when my Cookies n Creme runs out. I'm definitely an ON girl when it comes to my protein. I know there's gonna be even rougher days ahead, and it's the support from you and the others as well as my family and friends that really get me through. Thanks again!

[Achuislemochroi]

Your doing great. Way to stay strong. Have a good weekend.

Thanks, Russ! Hope you have a great holiday weekend as well!

[Achuislemochroi]

Well, no interwebs where I'm staying so I'm posting this little update from the Gold's here in J-ville,NC. My sister came with me do we're doing some cardio and spending some QT together. :)

My diet has been clean as I bagged up measured/weighed out portions of chicken & brown rice and steak. I figured I could swing by the grocery and nab some fresh veggies and eggs. I'm taking pics and logging it all, just dont have the means of sticking it in the thread but I will Sunday PM or Monday AM. For now, just cardio and eating clean. Hope to get in my core stuff tomorrow and Sunday.

I hope you all have a safe, productive, and fun holiday weekend!

[adamarcher]

Looking great :) Awesome diet and workouts posts. KILLER!

[MomGettingFit]

Congrats on avoiding the cake batter! I have a fear that it may get to the point where we try to wear chocolate as perfume just to smell it... since that it all we can do with it! haha

Haha we always have scented tarts melting in our house in some type of bakery scent, so our home always smells like blueberry cheesecake, apple pie, sugar cokies, etc, today was birthday cake. Yummmmm I don't know if it helps to smell it all day tho :)

[MomGettingFit]

Well, no interwebs where I'm staying so I'm posting this little update from the Gold's here in J-ville,NC. My sister came with me do we're doing some cardio and spending some QT together. :)

My diet has been clean as I bagged up measured/weighed out portions of chicken & brown rice and steak. I figured I could swing by the grocery and nab some fresh veggies and eggs. I'm taking pics and logging it all, just dont have the means of sticking it in the thread but I will Sunday PM or Monday AM. For now, just cardio and eating clean. Hope to get in my core stuff tomorrow and Sunday.

I hope you all have a safe, productive, and fun holiday weekend!

Hope you are having a great weekend. Kudos to you for packing up and taking all your food!

[ggfusion]

I see you took the weight down a notch to get proper form, that is outstanding, exactly what you need to do to build the most muscle and avoid injury. I am 38, now I know thats not old but I also am old enough to realize I can get hurt if I am not careful. Do it right, Keep it tight! You are an impressive lady, keep it up!

[Achuislemochroi]

Looking great :) Awesome diet and workouts posts. KILLER!

Thanks a bunch! Hope you're having a great Labor Day holiday! :) Keep up your hard work, too!

[Achuislemochroi]

Haha we always have scented tarts melting in our house in some type of bakery scent, so our home always smells like blueberry cheesecake, apple pie, sugar cokies, etc, today was birthday cake. Yummmmm I don't know if it helps to smell it all day tho :)
Mmmmm. That sounds delightful! :) Reminds me of a comment Hannah posted earlier, too. Coming up with a chocolate scented perfume, since that's gonna be the only way we can have it right now. lol



Hope you are having a great weekend. Kudos to you for packing up and taking all your food!
Thank you much, Shelly! It was very tempting; I'd say this has been the most difficult week for me yet for my diet and getting rested with all the birthdays and traveling and running around. But I survived! :) I hope you and your crew are enjoying your holiday weekend, too! :)

[Achuislemochroi]

I see you took the weight down a notch to get proper form, that is outstanding, exactly what you need to do to build the most muscle and avoid injury. I am 38, now I know thats not old but I also am old enough to realize I can get hurt if I am not careful. Do it right, Keep it tight! You are an impressive lady, keep it up!

:) Thanks, Garrick! I wasn't aware of just how wrong I was doing that seated row until I started watching more and more videos. Personal preference in style, etc. it one thing to accommodate for a limited ROM or something like that, but I was just all over the place. I feel that I cleaned it up, and it did mean taking down the weight. But gracious, I sure ain't above it. You're right about a few things there: nope, you're not old at all, but it's definitely better to practice safety and use proper form. Those fibers will get ripped, and those muscles will grow. :) I hope you're enjoying your holiday weekend, and that you're still beating your workouts to death. haha Thanks again for the comment and support! :)

[Achuislemochroi]

Yay! I'm back in the Valley with access to my regular workout facilities and regular food and internet! lol I had a most excellent time, albeit very short, but great nonetheless visiting my sister and my nieces and nephew with my Mom. I sure wish Jessi and the babies didn't live so bloody far away. I hated to leave'em, but I always do. You folks know how it is, I'm sure. You love'em and you miss'em and you worry about'em. Since they've moved away it seems like they've just grown like weeds! The eldest, Jaynah, she turned 11 in June and she's already up to my shoulders in height! lol Which Jessi and my brother-in-law are tall, too. Jess is about an inch taller than me and I think Robbie is 6'1" or 6'2". So, yeah, they're huge. But anyway, I don't mean to carry on about non-HRT stuff, just sharing a little about my people. I love'em to pieces. We did have a good time. :) But I'm glad to be back.

Also, and I mentioned this in an earlier reply, this was definitely the most utterly challenging week regarding my diet and rest with all the birthdays, traveling, and running around with my family. Totally worth it in a bunch of ways, as it really did show me what I could do. I have the capacity to resist delicious birthday cake and yummy hot, greasy pizza sitting right in front of me. lol I posted a status on my Facebook last week, "I never knew I could until I did." but it was about me surviving that hour of cardio after a killer lifting session on Tuesday or Wednesday. lol It's so true, though. You never know until you do it; until you push yourself. I did have to keep reminding myself what I was doing this for. I admit it. It was hard. But I can proudly say I did it! :) Take that temptation! I've said it before and I'll likely say a bazillion more times: I AM determined. I WILL succeed. Regardless of what happens in this challenge, earning the body I've always wanted is more prize enough to me. I need to show myself that I CAN. I know I can, but actually pulling it off, that's the thing. We all have it in us; that potential to be more awesome than we ever thought we could be...ya just have to pull it out. :) It took preparation and determination. Again, my family was very supportive and considerate as well, dropping me off at the gym while they did some running around, and my sister and went with me that one day so we still got to spend time together. A lot is involved in my success thus far and it'll be what gets me through the rest of this, and I'm grateful for all of it. For God, for all of you, for Tom taking me on, for this opportunity in general, my family, and myself. Thank you all so much!!!! I hope you're all having a safe and wonderful holiday weekend!! I reckon I'll go get in my cardio. I think my gym is open today; I know they have weird hours tomorrow for the holiday, and their weekend hours are always short anyway. But, I'll be back with some stuff to post.

This is what I ate while everyone else was eating pizza and cake. I was prepared! :D
http://i773.photobucket.com/albums/yy18/lifesajourney9/005-1.jpg

[MrsHH]

Awesome job! You eventually become okay with just smelling the pizza... I like to imagine I am eating it and it seems to satisfy as I am munching on plain chicken. LOL

You are doing such an incredible job! I am deff looking up to you on this. I know I can do it... but I just need to get my head in the game. It's getting there... Just taking far too long!

Isn't it amazing how family grows when you aren't looking. My mom went to my cousins birthday party the other weekend and she said he is 17 and 6'2... I was like Ummm... last I remember he was like 4.... what happened?

[Achuislemochroi]

Awesome job! You eventually become okay with just smelling the pizza... I like to imagine I am eating it and it seems to satisfy as I am munching on plain chicken. LOL

You are doing such an incredible job! I am deff looking up to you on this. I know I can do it... but I just need to get my head in the game. It's getting there... Just taking far too long!

Isn't it amazing how family grows when you aren't looking. My mom went to my cousins birthday party the other weekend and she said he is 17 and 6'2... I was like Ummm... last I remember he was like 4.... what happened?

lol Yeah, it smelled pretty delish for sure, and somehow it was enough. I'm thankful for that. The cake was what was getting me, and I don't even like buttercream icing really. lol Ya wouldn't really think that just 25 carbs less would make such a difference. I wouldn't have anyway, I mean, that's like a bowl of oats. But my body sure is telling me it's craving some.

Awwww! Thanks! One of the bazillion reasons for me doing this is to hopefully be able to help inspire or motivate or spur some kind of something in others to strive for a more fit lifestyle, to be his/her best. There are just so many benefits of being fit! I know you already know that all of that, but that sure did make my Monday right there when I read that. :D Thank you again, and I'll do my utmost best to help you any way I can. I know you can do it, too!! You've done it before, Woman! You're amazing, Hannah!!

It is crazy how they grow! I can still remember carrying the eldest in my petticoat when she was wee tiny, now she can wear my petticoat and it actually fits her pretty well. lol Insane! :)

Hope you have a safe and awesome Labor Day today!

[Achuislemochroi]

Happy Labor Day!! I totally crashed after coming back from my cardio session yesterday, so I didn't get to put up anything. Hopefully it all be jammed into my thread today. I plan on still posting my check in and all just to be consistent, so I know I'll be fooling around on the computer for sure. Thankfully, my gym is open today, just with holiday hours. So, I'm going to go and get in HRS I and my cardio. Then it's back here to get up my videos and such, and throw together my training and check in videos and post my stats and all in the check in thread. We are starting Week 4, Ya'll!! I'm stoked! Almost a full month in! I'm so proud of you all!! I am looking forward to hearing about your all's holiday weekend and your progress. :) Until then, please have a safe and happy Labor Day with your family and friends!


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m67ifk1nyO1rya98mo1_500-1.png

[brad23]

Happy Labor Day!! I totally crashed after coming back from my cardio session yesterday, so I didn't get to put up anything. Hopefully it all be jammed into my thread today. I plan on still posting my check in and all just to be consistent, so I know I'll be fooling around on the computer for sure. Thankfully, my gym is open today, just with holiday hours. So, I'm going to go and get in HRS I and my cardio. Then it's back here to get up my videos and such, and throw together my training and check in videos and post my stats and all in the check in thread. We are starting Week 4, Ya'll!! I'm stoked! Almost a full month in! I'm so proud of you all!! I am looking forward to hearing about your all's holiday weekend and your progress. :) Until then, please have a safe and happy Labor Day with your family and friends!


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_m67ifk1nyO1rya98mo1_500-1.png

I'm going to be borrowing that pic lol. Glad you got to see the family this holiday. Keep up the awesome progress girl! I'm hitting the gym up at 4 to catch up with some old friends. You know your a gym rat when you go there to hang out with friends lol

[bherrod]

DOING AWESOME GIRL!!! I Love that installing muscles app too! hahaha! That's one thing that is even slower than my computer....growing muscles! lol! BUT WITH PERSEVERENCE.... It is happening!!! YAY! Way to go up on the weight! Lifting straps!! Keep it up, girl!

[bherrod]

I'm going to be borrowing that pic lol. Glad you got to see the family this holiday. Keep up the awesome progress girl! I'm hitting the gym up at 4 to catch up with some old friends. You know your a gym rat when you go there to hang out with friends lol

BAHAHA BRAD! At least you have REAL friends and not just ones in cyberspace... like many of us! lol! Jk.. I really do have REAL friends that I see in person too! :)

[Achuislemochroi]

I'm going to be borrowing that pic lol. Glad you got to see the family this holiday. Keep up the awesome progress girl! I'm hitting the gym up at 4 to catch up with some old friends. You know your a gym rat when you go there to hang out with friends lol

:) Have at it! I'm such a nerd for superheroes, and Marvel is my stuff, especially X-Men. It was awesome getting to see my family, thank you! :) I sure miss'em.

I appreciate the support as always! This week was rough. lol

I think it's great that you have a little network of friends that also frequent the gym. That's gotta be helpful with support and all, and of course you get to hang out and have a good time doing something you enjoy. :) I hope you had a great time!

[Achuislemochroi]

DOING AWESOME GIRL!!! I Love that installing muscles app too! hahaha! That's one thing that is even slower than my computer....growing muscles! lol! BUT WITH PERSEVERENCE.... It is happening!!! YAY! Way to go up on the weight! Lifting straps!! Keep it up, girl!

Thank you so much, Brenda! :D I thought the image was cute! And true! lol It takes a while, but sure enough those muscles will be there. You got that perseverance thing right for sure! :) And I love my lifting straps! hahaha

I appreciate the support! I hope you had a great holiday and an awesome Week 3! Looking forward to checking out your check in and thread for a recap, and of course for Week 4. :)

[Achuislemochroi]

Achuislemochroi’s (JodieWilson) Week 3 Check In (08.27.12 – 09.02.12)
Beginning Weight: 152 lbs.

Last Week’s Weight: 147.2 lbs.

This Week’s Weight: 145.2 lbs. (-2 lbs. since last week; -6.8 lbs. since starting 08.13.12.)

Cardio (how many days per week/minutes per day): 45 minutes x 6 days/week

Protein grams you’re eating per day: Target: 175 grams/ Actual: averaged 177.7 grams

Carbohydrate grams you’re eating per day: Target: 75 grams / Actual: averaged 74 grams

Fat grams you’re eating per day: Target: 20 grams / Actual: averaged 18.7 grams

Body Fat +/- % for the week (optional): 23.1% (-0.4% since last week; -1.1% since starting 08.13.12)

Front and Back Relaxed Pics (sent as PM to me when requested):
sorry about the size issues and placement of the pics; I try to be as consistent as possible (e.g. same time of day, same suit, etc.) I'm going to have to invest in a tripod.
http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinFRONT.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinSIDEI.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinSIDEII.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinBACK.jpg



Additional feedback or details you wish to provide:
I love my lifting straps! <3 This week was so exhausting, and very challenging in terms of my diet. But with preparation, support, and determination I made it! :) Looking forward to Week 4 to really see just what kind of an impact the lower carbs and increased cardio is going to have on me and my workouts since it'll be back to normal.

Weekly Training Video (2 minute length max):

u05H_AHAT6k


Weekly Check In Video (3 minute length max):

yQQeotrpaq8

[bherrod]

Achuislemochroi’s (JodieWilson) Week 3 Check In (08.27.12 – 09.02.12)
Beginning Weight: 152 lbs.

Last Week’s Weight: 147.2 lbs.

This Week’s Weight: 145.2 lbs. (-2 lbs. since last week; -6.8 lbs. since starting 08.13.12.)

Cardio (how many days per week/minutes per day): 45 minutes x 6 days/week

Protein grams you’re eating per day: Target: 175 grams/ Actual: averaged 177.7 grams

Carbohydrate grams you’re eating per day: Target: 75 grams / Actual: averaged 74 grams

Fat grams you’re eating per day: Target: 20 grams / Actual: averaged 18.7 grams

Body Fat +/- % for the week (optional): 23.1% (-0.4% since last week; -1.1% since starting 08.13.12)

Front and Back Relaxed Pics (sent as PM to me when requested):
sorry about the size issues and placement of the pics; I try to be as consistent as possible (e.g. same time of day, same suit, etc.) I'm going to have to invest in a tripod.
http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinFRONT.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinSIDEI.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinSIDEII.jpg

http://i773.photobucket.com/albums/yy18/lifesajourney9/week3checkinBACK.jpg



Additional feedback or details you wish to provide:
I love my lifting straps! <3 This week was so exhausting, and very challenging in terms of my diet. But with preparation, support, and determination I made it! :) Looking forward to Week 4 to really see just what kind of an impact the lower carbs and increased cardio is going to have on me and my workouts since it'll be back to normal.

Weekly Training Video (2 minute length max):

u05H_AHAT6k


Weekly Check In Video (3 minute length max):

yQQeotrpaq8

AWESOME STUFF, Jodie! You may be tired...but you are kickin butt! :) Very impressive! Love the way you put your pics out in comparision like that! You will LOVE your end results!

[MrsHH]

Great job!!

[Achuislemochroi]

AWESOME STUFF, Jodie! You may be tired...but you are kickin butt! :) Very impressive! Love the way you put your pics out in comparision like that! You will LOVE your end results!

Thanks again, Brenda!! It was really a rough week. lol There isn't a lot of difference right now, just after 3 full weeks, but there are little differences. I'm seeing my upper abs like I've never seen'em before! I feel tighter all over. I didn't think I looked that bad to begin with, as in I never really had any hang ups over my body. I knew I could stand to tone up and lose some fat. But just the 3 Weeks In Me looks soooo much different than the Beginning Me. hahaha It's so exciting! I can see why you got into this bodybuilding stuff. :) I LOVE it! I can hardly wait to see what I'm gonna look like come Nov. 5th!

[Achuislemochroi]

Great job!!
Thank you much, Miss Hannah! :)

[ggfusion]

NIce check in this week my friend! You look a little tired : ( SNAP OUT OF IT AND GIVE ME 20!) just kidding, give me 30! Have an awesome week Jodie.

[MomGettingFit]

You are doing awesome! And dang girl look at the change in your butt already!!!

[Achuislemochroi]

NIce check in this week my friend! You look a little tired : ( SNAP OUT OF IT AND GIVE ME 20!) just kidding, give me 30! Have an awesome week Jodie.

Haha Sir! Yessir! Thanks, Garrick! It should be less crazy busy. :) Hope you have a great Week 4, too!

[Achuislemochroi]

You are doing awesome! And dang girl look at the change in your butt already!!!

:) Thanks, Shelly! There aren't super drastic changes yet, but those little ones are keeping me motivated and making me excited for the full transformation. :) I'm excited others are noticing as well. Thank you!! :)

[Achuislemochroi]

Day 2 of Week 4, here we go! :) Alrighty, I'm playing catch up this week already, but I promise to you all that I'll get back to my usual detailed logs and such and check in on ya more this week. I've fueled up for leg day today, so I'm going to go get that out of the way. The folks I've had the chance to check in on so far are really keeping up their stuff, and it's paying off! Very motivating, inspirational! I love this program! Results are already peeking through for all of us, with gains in strength, fat loss, etc.. Loving what I'm seeing, Guys! You all are bloody great!! Keep it up, and have a killer day today! I'll be back later and hopefully finally put up stuff I've been meaning to put up since last week, and get this week's logs up for yesterday and today. Stay safe and be the best beast you can be!


http://i773.photobucket.com/albums/yy18/lifesajourney9/tumblr_lorh93vksU1qke924o1_500.png

[russ d]

Great job. I can see a difference already. Keep it up.