Milfnation's Journal AKA:MILFMAKING!!

[milfnation]

Hello to anyone who chooses to partake in my journal tracking.My current goal right now is to lose the 10 extra pounds I put on since my last show.I am striving to do this by Dec 1st.I am not sure what my current bodyfat is right now.In July it was at 15%.I was pretty proud of that because it was summer and I was in school and was very casual about my training at that time.So I am trying to get my conditioning back up and the fat burning!!
My workout Wednesday was as follows: Full Upper body blast-Not a lot of rest in between sets.Just stretched while my hubby did his set and then kept it continuous!Tried to keep it fast pace.
10 min speed walk on treddy
Chest press 25#x15,30#x15,35#x15(cable not plate loaded)
Preacher curls 20#x15,25#x14,30#x12
Lat pull downs 60#x15,65#x15,80#x10(cable not plate loaded)
Tricep dips on assisted machine 40#x15,60#x15,60#x10
Shoulder press machine 30#x15,35#x15,40#x10(cable not plate loaded)
Ab crunch machine 50#x20,65#x20,70#x15
Then did combo of jogging and sprints on treddy for 25 min.
I felt so good afterwards.Please remember I am trying to get myself back on track with my workouts.I am going to be doing combos of gym and at home workouts.I luv to keep changing things up so that my body doesn't become immune to anything.Because that is frustrating when that happens!!! I will post my workout for Thursday later!!Luv to all you little mamas that are tryin' to keep it tight!!;0)
Luvs,
Milfnation

[vanillabn]

Hey, good luck! I'll be following along :)

[canuck_chick]

Me too! This is one of the journals that I will not have to read through 100 pages to catch up! ;)

[pga617]

Best of luck to you, what are you doing for diet?

[twinnett]

Hi and welcome!!! Are you competing again soon??

[milfnation]

Hey girls!What a cool welcoming from you all!That is so awesome!Well I am dieting because since I did my last show-March -07-I have been in my off season and I am up 12-15 pounds.Which is fine.But not if I want to compete.So I am planning on doing a show next March 08 and am going to start to take off 10 lbs now and then I can just concentrate on my training and take that last little bit of weight off at the end.I won't have to struggle to get my bodyfat down at the last minute.Also I prefer myself 10lbs lighter than I am right now.I am also trying to get my conditioning revved back up right now, as I am getting ready to start my own "Women's Bootcamp".I am so very excited about it.I have always wanted to do this and I have received a lot of interest from the local peeps around here, so I am just goin' for it.So between getting things organized for that and building our house these past months, my training did slide a bit and I did indulge one too many times on empty cals and now the fun is DONE!!:)But I am luving having you all interested, so thank you for you time, it is really appreciated!Your diets are similiar to mine, a rough example would be as follows:
Before I eat anything I will drink 16 oz. of water to get my digestive tract moving!Helps keep me regular.Sorry if that was too much info. but healthy elimination is uber important!!
M1- 1/2C. oatmeal , 4-5 egg whites
M2- 1 scoop protein powder, 6 frozen strawberries or 1/2 c frozen blueberries, 1 tblsp flax oil....so yummy-the flax makes it so smooth and creamy.
M3- 4-5 oz. protein(usually chicken or fish), salad w/tomato, celery and whatever other vegie I am craving, 2 tblsp. of a light dressing, 1 serving of starch.
M4- fatfree cottage cheese or fatfree yogurt and an apple chopped up and all mixed together...another one of my faves..yummy.If I am super busy I will have another protein shake like M2 or maybe even a lite protein bar...I like the eas myoplex lite bars,really good.But I am going to try and make some of my own w/some of the recipes I have seen on here.
M5- 4-5 oz protein(usually chicken or fish), and I will have two choices of veggies. Such as a salad w/ 2 tblsp. of light dressing and then I will have asparagus too.
I am trying to not eat after 8:00 unless I work out at night and get home late then I will eat post workout.Have too!M6- this will be eaten if I am famished and cannot go the rest of the evening without eating.I will have 1/4-1/2 cup of oatmeal made w/water and cinnamon and some splenda.I know it sounds heavy, but if I am that hungry, then this will digest slowly and keep me satisfied.Okay so that is the jist of my eating routine as of now.I am however going to do a detox.I am going to pick up the product tommorrow and probably start it on Sunday.Depending when I get to the store!Too tired tonight!I will keep you informed on the detox.Have any of you done a detox before?I would luv to get any input.Talk to you soon beautiful ladies!!
Luvs, Milfnation

Workout Thursday 10-18-07

At home full body HIIT workout.Again concentrated squeezing-putting your mind into the muscle and fast paced.Did each exercise one after another then repeated the whole sequence over again 3 times through total.
10 min treddy warmup
Dumbell Flys laying on exercise ball 20#x15,30#x15,30#x12
jumping jacks 30,30,25
Dumbell Straight Legged Deadlifts 30#x15,40#x15,40#x12
jump rope 30 revolutions,30,25
Dumbell Bi-cep Curls 10#x15,15#x12,15#x10
High Knee Run In Place 30,30,25
Lateral Shoulder Raises 5#x15,10#x12,10#10
jumping jacks 30,30,25
Alternating Lunges 20#x15,30#x15,30#x12
jump rope 30 revolutions, 30,25
Ball crunches 25,25,20
Tricep dips w/ own bodyweight 15,15,10
High knee run in place 30,30,23
Rotating side to side ab squeezes w,1- 5# dumbell 20,18,15
Walked to cool down for 5 min and did some thorough stretching!!


Friday 10-19-07 Workout
Feeling sore and didn't sleep very much the night before.Each of my kids got up rotating each other throughout the night.Bites when that happens.I only did cardio today.25 min on eliptical.Short and sweet...want to let my bod recover and hopefully get some well deserved beauty rest!!

Have a great friday beauties!
Luvs, Milfnation

[vanillabn]

I have never done a detox before, but I may like to, and I will be interested in hearing how it goes. Thanks for the overview of the past few months/what you're eating/exercise, etc... it helps to see where you're coming from & everything.

Do you always do full body when you work out?

[milfnation]

Hey everybody!Sorry haven't posted.So I have some whining to do.I have been struggling being sick on and off for the last month.And was feeling bad again yesturday and knew it time to finally go to the doc.Thank goodness I did.I have a ear, sinus and strep infection!Yuck!Anyway, got some meds and I am sure I will be feeling better in no time!So I am going to take it easy today and I am sure you guessed that I did not w/out yesturday either!So frustrating when you are mentally "in the zone" and want to stay on track and motivated, you know!My diet has stayed clean, but I haven't been eating as much, just because of feeling sicky!

Vanillabn...I did want to answer your question about the full body w/outs.When I work out at home I usually end up doing either abs and cardio or a full body and cardio.When I go to the gym I will usually break up the body parts because I am able to concentrate on heavier weights than when I am at home and I exhaust the muscle much more.But I am getting ready to start a "Womens Bootcamp" and I will be doing a lot of fast paced full body work and I am working on getting my conditioning prepped for that too.So I am trying to concentrate on that too.The full body w/outs are great to add into your w/outs every so often with higher reps...it will keep a variety in your w/outs so that your body doesn't become immune to your w/out and it adds variety to your mentality in the w/out.Traditionally the high rep full body w/outs are used the last 1-2 wks before one is in a competition, it is to help bring out the "cuts" in your muscles.That is what I was taught anyway.Long winded answer.Sorry.
Have a great Tuesay Ladies!!
Luvs, Milfnation

[vanillabn]

Sorry to hear that about the ear, sinus and strep infection! :eek: Good thing you went to the Dr! Hope the meds kick in soon and you're feeling better.
I know what you mean about feeling 'in the zone' and not wanting to get off track...it's so frustrating when you're sick or are forced to stray from your normal routine.

Thanks for the informative answer to my question re: full body w/outs. That's really cool you're starting a Women's Bootcamp... good luck with that! I'm sure it will be really challenging. That's really interesting what you mentioned about the high rep full body w/outs in the last 1-2 weeks before comp - I've never heard that before, but it's good to know! (Not that I'm going to be competing, lol)

Anyways hope you're feeling better soon, look forward to seeing some of your workouts! ;)

[pure_nemesis]

MILFnation what are some of your results since you started your thread journal?

[canuck_chick]

Hopefully you are feeling better soon! I have had sinus infections and strep throat before, but not all at once. I can't imagine what you're going through.

[pga617]

That is awful that you're feeling sick, especially all of that at once! Feel better soon!

[milfnation]

Hey All,
I hope everyone is doing well!Sorry I've been MIA:)!Starting to see the road to recovery.Haven't gotten back to my workouts as of yet though.I want to feel 100% before I dive in.Boy, I really got knocked on my A** this time!Thank you for all of your support.That was really sweet to read all of the well wishes.Seriously.Have a great Friday Girls!
LUVS,Milfnation

[irish0418]

hope you're feeling better! best of luck.


about the detox: I have done cleanses before....I think that it's really important to cleanse the body every so often. What type of cleanse are you planning to do?

[milfnation]

HAPPY HALLOWEEN EVERYONE!!I had a great workout today.Finally feeling like my old self.But boy was I weak!Such a bummer!:(I did plug away though and my workout had good 'QUALITY' rather than 'QUANTITY.'And that's what matters most,right.Did my back and bi's and a bit of cardio!!
10min warmup on bike Level 8 80rpms-average
1. Lat pull downs 30#x15 warm up set, 45#x15, 50#x15, 55#x9
2. Seated Rows 40#x15, 45#x15, 50#x11
3. Reverse Flys on machine 40#x12, 45#x10, 50#x8 (concentrated on the
negative.)
4. Back Extensions-No weight 2 sets of 15
5. Preacher Curls on Machine 20#x15 warm up set, 30#15, 40#x12, 45#x9
6. Seated Bicep Curls on Cable Machine 20#x15, 25#x10, 30#x8
7. Hammer Curls Dumbbells 10#x15, 15#x15, 20#x10
20 min of Stair Climber on level 9.
Hope your holiday is an awesome one!
LUVS, Milfnation

[canuck_chick]

Glad to hear that you're feeling a bit better and were able to get your workout in. :)

[milfnation]

Thanx for you well wishes Canuck Chick!!
I am going to catch up and post my w/outs.Sorry for the delay.
Thursday 11-1-07 OFF-Full Rest Day

Friday 11-2-07 Leg Workout/Cardio
Warm Up on Treddy 10 min. 3RPM
1. Step Ups w/ Weight 15#x25 ea. leg, 20#x25 ea. leg, 25#x10 ea. leg.
2. Hip Adduction(Inner Thigh) 55#x15, 65#x15, 75#x15
3. Hip Abduction(Outer Thigh) 55#x15, 70#x15, 85#x15
4. Standing Glute Kickback-Machine 30#x15 ea. leg, 50#x15 ea. leg, 70#x12 ea. leg.
Played Basketball w/ my hubby 20 min.


Saturday 11-3-07 Chest/Shoulders
10 min Warm up on Bicycle
1. Incline Bench Press on Smith Machine 10#x15(warmup), 15#x15
20 crunches on Stability Ball
20#x15 Bench Press
20 crunches
25#x11
20 crunches
2. Dumbbell Upright Rows 20#x15 then right into Incline Dumbbell Flys 20#x15
25#x15 25#x15
30#x15 30#x15
3. Reverse Flys 15#x15 then right into Flat Bench(palms up)Chest Press
20#x15
20#x15 25#x10
25#x10 25#x11
4. Shoulder Press Machine 15#x9...very tired!! 30 Alt.Lunges no weight.
10#x14 30 Alt.Lunges no weight.
10#x12 30 Alt.Lunges no weight.

No Cardio, ran out of time....but I kept all at a very fast pace and did get a cardio effect from it.I did run errands, cleaned the house and did Costco shopping too.Didn't sit down unless I was driving in my car that day.So I definately kept busy and active all day.


Sunday 11-4-07
Cardio Day-Sore and Fatigued from my w/outs, but I still plugged away and made it through!
5 min. walk on treddy to warmup
Stair Climber or as a good friend of mine would call it the "STEP MONSTER".
20 MIN. Stair Climber: 2 min. Level 6
5 min Level 9
2 min Level 6
5 min. Level 11
2 min. Level 9
4 min. Level 11
Went straight into Treadmill:
2 min. 3 rpm walk
4 min 6 rpm run
2 min 3 rpm walk
4 min 6 rpm run
2 min 3 rpm walk
4 min 6 rpm run
2 min 3 rpm walk
Then did lots of yoga style stretching 10 min. Boy I was sore!!Felt awesome though!!

I will post today's w/out in just a little bit...off to pick up 2 of my kids from school.:)Be back soon to finish!
Luvs, Milfnation!

[milfnation]

Monday 11-5-07
Back/Biceps/Cardio
1.Alt. Incline Cable Lat Rows on Bench 12.5#x18(warmup)/25 Ball Crunches
22.5#x15 25 Ball Crunches
27.5#x15 25 Ball Crunches
32.5#x12(r) 11(l) 25 Ball Crunches
2.Standing Bicep Cable Curls 2.5#x18(warmup) Stretched Biceps
7.5#x15 25 Squats No Weight
12.5#x15 Stretched Biceps
17.5#x13 25 Squats No Weight

3. Front Pull Downs Machine (Compound-Bi's and Back)
60#x15 then went straight into 15 Alt. Lunges No Weight
80#x15 15 Alt. Lunges No Weight
100#x10 15 Alt. Lunges No Weight

4. Low Back Extension Machine
50#x15, 65#x15, 80#x15
5. Incline Dumbell Bicep Curls
15#x15 (7.5# ea. arm)
20#x15 (10# ea.)
25#x9 (12.5 ea.)

Cardio-Treadmill: 2 min 3 rpm
4 min 6 rpm
2 min 3 rpm
4 min 6.2 rpm
2 min 3 rpm
6 min 6.4 rpm
2 min 3 rpm
STRETCHED AND FELT OH SO GOOOOD!!!!:)Happy Monday!
Luvs, Milfnaiton

[canuck_chick]

Awesome workouts, sounds like you're back on track!

[milfnation]

I am back on track!Thanks for noticing CC!:)

Tuesday 11-6-07
Morning w/out Cardio Only
Treadmill Intervals
3 min warmup 3 rpm
2 min sprint 6.9 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
2 min sprint 6.9 rpm
2 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
2 min sprint 6.9 rpm
5 min cool down 2.5 rpm

Then a few ab exercises
Lay down Stability Ball Hand to Foot Exchanges 3 sets x 15
Sitting Side to Side Touches w/ Stability Ball 2 sets x 15
Stretching!!!!!Feel Good, definately a bit fatigued from the previous days.I will finish my workout this evening.
Luvs, Milfnation

Okay, back again...I did an evening cardio w/out today too.Really trying to keep a tight w/out schedule so I can hit my goals.
10 min warm up on treadmill 3 rpm
20 min on the Stair Climber
Did intervals between level 9 and level 11
5 min cool down on treadmill 3 rpm
Have a great evening!
Luvs, Milfnation

[vanillabn]

Hey there, just catching up in here! ;)

Great workouts! That's awesome you're back on track, and I was glad to hear that you're feeling better after being sick.

Just wondering, has your 'Women's Bootcamp' started yet??

[canuck_chick]

I am back on track!Thanks for noticing CC!:)

Tuesday 11-6-07
Morning w/out Cardio Only
Treadmill Intervals
3 min warmup 3 rpm
2 min sprint 6.9 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
2 min sprint 6.9 rpm
2 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
1 min sprint 7.1 rpm
1 min cool down 3 rpm
2 min sprint 6.9 rpm
5 min cool down 2.5 rpm

Then a few ab exercises
Lay down Stability Ball Hand to Foot Exchanges 3 sets x 15
Sitting Side to Side Touches w/ Stability Ball 2 sets x 15
Stretching!!!!!Feel Good, definately a bit fatigued from the previous days.I will finish my workout this evening.
Luvs, Milfnation

Okay, back again...I did an evening cardio w/out today too.Really trying to keep a tight w/out schedule so I can hit my goals.
10 min warm up on treadmill 3 rpm
20 min on the Stair Climber
Did intervals between level 9 and level 11
5 min cool down on treadmill 3 rpm
Have a great evening!
Luvs, Milfnation

Your cardio sessions look awesome! You also gave me a couple of ideas for ab work that I always forget to try when I'm at the gym.

[milfnation]

Thanx for you support Vanilla **!I really do appreciate it.I am always playing catch up.That's just how my life rolls:).I need to check your journal still.Hope all is well w/ u and that the wedding went off w/out a hitch and that you looked as beautiful as you had hoped!Thanx again hun!

[milfnation]

Hi Canuck Chick, thank u for the positive feedback.I am glad that maybe u saw somethink you'd like to incorporate.It's always nice when u can mix things up a bit.Sometimes I get very stagnant and then other times you'll see that I am a little bit all over the map in my w/outs.It all depends on my emotional stimulation needs during each session.Most women can relate.:)LOL!Thx again hun!!

[milfnation]

Wednesday 11-7-07

Glutes/Legs

1.Barbell Dead Lifts-Slight Bend in Legs
30#x18 warmup, 35#x15, 40#x15, 45#x15
2. Leg Press-Alternating One Leg at a Time
30#x15 ea leg
35#x15 ea leg
45#x15 ea leg
3. Squats on Smith
50#x15
55#x15
60#x15
4. One Legged Lunges(Back leg resting on bench)
10#x15 ea leg
15#x15 ea leg
20#x15 right leg
12 left leg
Moved through each movement without a lot of rest just enough to give a small break.Also, I know I always say it, concentrating on squeezing each rep thoroughly.And I will do my cardio tonight.I'll log it in later.Have a great Wednesday everyone!:)
Luvs, Milfnation

[vanillabn]

Great workout! One-legged lunges and single leg press is brutal!

I know what you mean about always playing catch up! But you're doing really awesome :)

Have a great wednesday!

[milfnation]

Thursday and Friday Rest Days!! 11-8 and 11-9
I know you're thinking 2 rest days?????Lazy bum! But I feel good about it!Remember...quality vs. quantity!!Right!

Saturday 11-10-07 Work out at home.

Shoulders/Abs/Cardio

Treddy Warmup 3 min 2.5 walk
2 min 5.8 run

This workout had no rest between each set, was thoroughly exhausted by the end.
Bench V-Up Crunches 20
Shoulder Dumbbell Lateral Raises 5#x15
Bench V-Up Crunches 20
Shoulder Dumbbell Lateral Raises 10#x15
Bench V-Up Crunches 20
Shoulder Dumbbell Lateral Raises 10#x15

3 Min. Run on Treadmill 5.7

Dumbbell Shoulder Presses 10#x15
Lower Ab Ceiling Presses 20
Dumbbell Shoulder Presses 15#x15
Lower Ab Ceiling Presses 20
Dumbbell Shoulder Presses 20#x8
Lower Ab Ceiling Presses 20

3 Min. Run on Treadmill 5.7

Reverse Dumbbell Fly on Stability Ball 5#x15
Stability Ball Ab Pike 20
Reverse Dumbbell Fly on Stability Ball 10#x15
Stability Ball Ab Pike 20
Reverse Dumbbell Fly on Stability Ball 10#x15
Stability Ball Ab Pike 15

Treadmill 2 min 2.5
2 min 5.7
1 min 2.5
1 min 7.1
2 min 2.5
2 min 5.7
1 min 2.5
1 min 7.1
3 min 2.5
3 sets of pop squats up my stairs in my house-17 stairs.
Then stretch, stretch!!Feel so good!:)

[staceyr]

Been watchin your journal and getting some great ideas!! This is one journal I don't have to go back and read tons of pages!! Have you done your detox? How did it go?? I've got a long ways to go, but need to shred atleast 10 lbs! And I'm determined!! Would love to do a comp eventually, down the road. But got some work to do!

[vanillabn]

Wow, that is such a cool workout you did... I can imagine you must've been tired by the end! Great way to keep your heart rate up. How's your detox going??

[milfnation]

Hey Girls!Hope you all are doing great!My kids had a 3 day weekend and our house is the 'hang out' for their friends, so it was a busy 3 days!!Luv to have them home, but it also nice to send two of them back to school and just have my little one to myself.He's only three and still thinks I'm the greatest and still luvs to snuggle and all that good stuff!:)I did still manage to get my workouts in..thank goodness.Oh, and sorry about not following up on the detox. The detox I did is not a 'diet detox' to lose weight.I have not had good luck with that in the past and don't really believe in eliminating foods to just fruits and vegetables.I should also tell you that 15 years ago I was borderline diabetic and learned back then how important it is for me to keep my foods balanced-even natural sugars.So I do not react very good to those detox that limit you to only the fruits and vegies.So I guess you could call what I did more of a 'cleanse' rather than detox.I purchased a system that my husband had used before.It was from GNC and it was the GNC brand called the 'Complete Body Cleansing Program'. This product had a good setup, it gave u the necessary supplements to do the cleansing and the re-nourishing of vitamins/minerals and good bacterias as well.It is a 7 day system.I felt very good during it.It did implement some dietary guidelines..but nothing crazy.Pretty much clean style eating-but did eliminate oats, dairy and some other foods.It was all outlined for you.Overall though, if you are an avid clean eating enthusiast, the dietary reccomendations are simple to follow.My take on it is that it encourage a very regular 'elimination cycle' and more than usual for me.Which is good, hense the word 'cleanse'!The first 2 days I did feel a lot more gassy than normal for me.But I am sure that is normal and should be expected when you are activating the pipes, so to speak.Nothing embarrassing though, for me anyways!End result, I felt light and was regular.But didn't lose unnecessary amounts of water.I would do it again.The box reccommended twice per calender year.And I think that is accurate.I hope this was helpful to any of your questions.Let me know if u have any other burning questions.And I have not started my bootcamp or as I have renamed it fitcamp, yet.I am shooting for January.I am hoping to be moving in my new house by then and I think that would be a great way to start 2008!But being done with the move into my house will make things so much easier.So that it my goal as of now.
Another opportunity just came about recently. I am very excited about it. I am soon going to be featured on a website called RFOS-"Real Feats OF Strength". They profile women bodybuilders, figure and fitness athletes.And they have graciously asked me if I would like to be profiled on their website.I am currently working on the Q & A that they have sent to me.And it should soon be featured on their site with pics and links and the whole shabang!:)I am very thankful for their interest and just wanted to share that with you all here!Thanks RFOS!!
Luvs, Milfnation

[vanillabn]

Wow, thanks for the informative breakdown of the detox you used. That sounds really good, I think I may do that in February, following the routine I'm currently doing. It seems very beneficial.

Congrats on being asked to have a profile on the Feats of Strength website! That is awesome news, and definitely something to be proud of! You will have to let us know when you're up on it and everything, so we can check it out! Very :cool: !

Good job getting your workout in even with a busy house! Your little one sounds soo cute! I can imagine it must be nice to have some 'quieter' time around the house!

Have a great day :)

[canuck_chick]

Congrats on the website profile! :) That is awesome. Let us know for sure when it's up so we can all check it out.

Your workouts sound amazing (as usual), good work!

[milfnation]

Catching up on Posting Workouts!!

Sunday 11-11-07

Cardio Only
Step Mill 40 mins Level 6 and level 10 intervals 2 mins ea.


Monday 11-12-07
(Didn't log workout down, so my weights are not listed).
Triceps/Cardio/Legs

10 min warm up on bike

Overhead Tricep Extension w/ Rope 4 setsx15
Sumo Squats Holding Dumbbell 4 setsx15
Lay Down Skull Crushers 3x15
Hip Adductor 3x15
Tricep Pushdowns 3x15
Hip Abductor 3x15
No Weight Toe Raises 2x15 *I usually do not do very much calf work as you will notice.My calves are naturally big and the usually get enough work from stability work, plyos and incline treddy stuff etc.
Leg Extensions 3x15

Ran on Treadmill-Did intervals 3 mins long.With speeds of 3.5 rpm to 7.3 rpm.


Tuesday 11-13-07

Cardio Only

Not a great workout. Was a quick 20 min jog at home on tready.But was crazy busy all day. 3 min warmup on 2.5, and ran at 6.0 speed for 17 min, and then stretched.

Wednesday 11-14-07
Great Workout.Minimal rest with the first exercise(30 secs)The others had no resting.
Back/Biceps/Cardio
Warmup on Treddy, 5 min walk and 5 min jog on 5.5 rpm

1. Rows 30#x18-warmup, 40#x15,50#x15, 60#x10
2. Dumbbell Bicep Curls on Bosu Ball 10#x15
Reverse Flys 7.5#x15
Same Bis 10#x15
Same Flys 10#x15
Bis 12.5#x14
Flys 10#x15
3. Hyperextension -No Weight 15 reps
Rope /Cable Hammer Curls 12.5#x15
Hyperextension-No Weight 15 reps
Hammers 17.5#x15
Hypers 15
Hammers 22.5x15
4. Cable Bicep Concentration Curls (Sit Down) 10#x15
Cable Alternating Lat Pulls 40#x15
Bis 15#x15
Lats 50#x15
Bis 20#x10
Lats 60#x9

Ran on Treddy 1 min 3.0
1 min 5.8
1 min 3.5
1 min 6.0
1 min 3.5
1 min 6.3
1 min 3.5
1 min 6.5
1 min 3.5
1 min 6.5
1 min 3.5
1 min 6.7
1 min 3.5
1 min 6.9
1 min 3.5
1 min 7.1
1 min 3.5
1 min 7.3
2 min 2.5
Stretch!!:) And off to go grocery shopping all sweaty from gym!I luv to sweat from a good workout!
Luvs, Milfnation

[Molly229]

Your workouts look great. Good for you for fitting it all in regardless of crazy schedules.

[milfnation]

Your workouts look great. Good for you for fitting it all in regardless of crazy schedules.

Hi Molly..thanks for the support. The crazy schedule is what most people are combatting. And it can definately get in the way. I just keep telling my-
self that if I don't do it, I'll be so dissappointed in myself and that I will
feel so good and positive afterwards. But when the schedule does get in the way, I will try to be as active as I can at my home by either working out at home or just cleaning etc...:)
Luvs, Milfnation

[milfnation]

Thursday 11-15-07

Today I did an hour of Yoga/Pilates in the morning.I haven't been doing it very much lately and I needed a good hard stretch with all of the training that I have been doing.I used to do yoga or pilates or a combo of both at least 2 x's per week.I felt like it really kept my back and core stay strong and helped my muscles stretch out and would aide in their recovery from the weight training.I may be full of it, but I do know that when I do do it, I stand up straighter, I get less knots in my back , I am more flexible and I down right feel awesome after!:)So I was happy to get back to my beloved yoga and pilates combo.Then tonight I ran on my treadmill at home for 30 min.I did a nice warmup for 5 and ran a steady20 min and cooled down for 5 min and did a bit more stretching in the shower.I finally weighed myself and low and behold I have not lost a pound.But I'm okay with it...wwwaaaaahhhh!!:(
Seriously though, I was surprised to not have lost any weight because I am feeling so tight and I feel much thinner.I have not taken my body fat yet.So that just goes to show you that you definately cannot rely on the blasted scale.You have to go by how you feel, because I KNOW that it will all catch up with me and I will win and lose those stubborn pounds in the end!!It's always that last 10# that wants to just hang on stay put, you know!I will prevail...I've done it before and I can do it again-damn it!:)
Luvs To All,
Milfnation

[milfnation]

Oh my goodness...what a loser I am for not posting!!:)I have (like everyone else) been soo soo busy. My workouts have been on a screwy schedule and I have just been mish mashing them in when I can get them.I luv to keep my schedule, but I also have to be willing to be unconventional sometimes to keep myself going and not get sidetracked by things like motherhood-haha.Right?I've been working out a lot at home lately because of hairy schedules etc etc. So I have been doing cardio work with dumbbell and band workouts.They get the job done and keep me going, but I do luv going to the gym to get to the heavier weights and the beautiful machines.I feel so good when I get a really challenging workout in.So I am going to try to keep up on the w/out log.And I will post my workout later today.As for now, a big sorry for being MIA for those of you who were following along, and I will return with some w/out info!HAPPY HOLIDAYS!
Luvs, Milfnation