Squeaks' Journey to a hotter bod and other life stuff

[squeaks77]

2/7

TRAINING

Muscle Power Burn - Back, calves and abs

Daily Supps: Multi-vit, glucosamine, 2 scoops Con Cret

Pre-Workout: all out!

Intra-Workout: 1 scoop Xtend

warmup

5 minutes rowing

Deadlift - power

10 x 115
5 x 135
5 x 155
3 x 185
3 x 185

Pullups - muscle

6 x BW
6 x BW
4 x BW

BB rows - muscle

10 x 75
10 x 75
10 x 75

Cable rows - burn

Narrow grip
40 x 40

Shoulder-width grip
40 x 40

Seated Calves - muscle

12 x 80 (10 per side + 60 starting weight)
12 x 80
12 x 80

Knee ins on bench

15 x 10 (db between feet)
15 x 10
15 x 10

45 degree Calf raise

30 x sled (118 lbs) - this was supposed to be 2 sets of 40, but I was afraid I'd be crippled all weekend. I'll work up to that, lol.

Random Thoughts

I'm liking these workouts, nice change of pace. Those burn sets are crazy. I'm used to working in reps no higher than 10 for the most part, so they are killer. I was really happy with the deadlifts tonight. I only started taking creatine a few days ago, but it seems like I'm already seeing the benefits.

[squeaks77]

2/

TRAINING

Muscle Power Burn - Shoulders and triceps

Daily Supps: Multi-vit, glucosamine, 2 scoops Con Cret

Pre-Workout: all out!

Intra-Workout: 1 scoop Xtend

Standing BB press - power

10 x 30
5 x 45
5 x 45
5 x 45
5 x 45

starting out easy on these since I haven't done them in over a year.

Seated DB OH press - muscle

7 x 20s
8 x 20s
8 x 20s

DB Front Raise - muscle

12 x 12.5s
12 x 12.5s
12 x 12.5s

DB Lateral raise - burn

7.5 x 40
5 x 40

CG bench - power

5 x 30
5 x 45
5 x 50

This was my first time doing these, so it was hard to figure out the right weight. I can probably do 55 next time.

Seated OH Ext - muscle

12 x 25
12 x 25

Skullcrusher - muscle

10 x 20
10 x 20

First time doing these

Tricep Cable rope ext

12.5 x 30

lol, this was supposed to be 2 sets of 40, but I failed at 30 reps on the first set. I need to work up to that.

Random Thoughts

This has been a great workout week. I'm loving this new program!

[thehobbes]

Muscle, Burn, Power... I like it! Look at all dat shoulder work, glad you're back to it!

[mmater]

So glad to hear you have had an awesome workout week. Feels great when those times happen. Nice sessions!

[swooshie]

Hi Squeaks! You're doing Power, Muscle, Burn!!! I loved that program and made some good gains on it! Hope you have fun with it! I'll definitely run it again.

Have a great weekend

[squeaks77]

Hi guys. I realize I haven't updated in days. I'm finding it hard to get on here lately. I think I'm going to take a little hiatus from posting full workouts. Seems like we all feel this way every now and then. I'll still be in here nearly every day and will post anything noteworthy.

I will say that my deadlifts are coming along nicely. Yesterday I did 155x5 and 185 x 3 reps x 3 sets. That's the most I've done in a year (since I hurt my shoulder). The shoulder is 99%. It still feels just a bit unstable when doing BB OHP, so I'm moving really slowly on that lift. Doing higher reps with a lower weight until I feel more confident.

Anyhow, I'll be around, probably just not a whole lot of posting. It's Girl Scout cookie season here in our house, so all my free time is being spent helping my daughter with that. She would love some donations if anyone feels so inclined .

Hope you all have a great Valentines day. We're staying in and I'm making bacon wrapped filet mignon with mashed sweet potatoes and garlic green beans. For dessert I'm making chocolate cupcakes filled with cream cheese frosting and topped with strawberry cream cheese frosting and a chocolate covered strawberry and chocolate drizzle. Plus a nice bottle of red wine to accompany. Today is a cheat, lol. Actually I'll probably just eat light most of the day, so I won't be too far over.

[squeaks77]

So, yesterday was my birthday and I told my husband I just wanted to go shopping, so hubby, kids and I spent the day at the mall yesterday. I bought myself 3 pairs of Under Armour pants. I got 2 pairs of studio pants and a pair of Capri tights (which I think look awesome). In fact, I tried them on for my husband last night and he said he's not sure if I should wear them to the gym, lol. I also got an awesome new purse. All in all, a pretty good day.

[gobbles23]

Happy Belated Birthday! Glad you had a good one

[pharty]

Happy Belated Birthday, Squeaks!

[thehobbes]

B-day shopping sounds fun! I love sports pants, got the most awesome comfy Nike sweatpants online black fri, holy perpetual comfortable ass, will pick up another pair next year too!

[dreahere]

Happy birthday! Sounds like an excellent day.

[squeaks77]

Thanks for the b-day wishes.


Well, we had a snow day today. School actually got cancelled (lucky me still gets to work since I work from home now). Of course, it's 2pm now and all the snow has melted away. I was already only going to get 3 gym days this week and now that the kids are home, I'll only get 2. Bummer. I guess maybe I'll do my taxes tonight, lol

[mmater]

Thanks for the b-day wishes.


Well, we had a snow day today. School actually got cancelled (lucky me still gets to work since I work from home now). Of course, it's 2pm now and all the snow has melted away. I was already only going to get 3 gym days this week and now that the kids are home, I'll only get 2. Bummer. I guess maybe I'll do my taxes tonight, lol

Stuck inside doing work all day, AND then you want to do taxes. What is wrong with you woman?!?!?! lol. I say, have your kids do the taxes, and you go to the gym.

[squeaks77]

Hai guise! Life has been incredibly busy, but I'm still around. Haven't had time to be on here in forever. Sold our house, about to rent because we haven't found one to buy. Hopefully some day here i'll have time to write out a proper update!

[squeaks77]

Wow, I think I need to post another semi-monthly update, lol. I've been missing this place, but life has been so hectic that I had to let a few things go, this being one of them.

We sold our house and that escrow closed 5/3. We haven't found anything to buy yet, so we are renting. At least we're in a good position now with money in the bank and no lease to worry about. We are actually meeting with a builder this morning to see if we can afford to build. That would be sweet!

I'm still at the new job I took in January. I love working at home so much! It's great because I have 2 hours available to spend at the gym in the evenings, so I've been working my ass off. Not sure how that will change after the kids are out of school for the summer. The good news is that our rental house is less than 5 min from the gym.

Just so busy now with all this house stuff and 2 weddings in June, one I'm the maid of honor to my bridezilla bf. kids have had a lot of projects too.

I've started "dieting" in Feb, but had so much going on that I pretty much failed, so 2 weeks ago I said "it's on now!" And I've been working hard in the gym and keeping myself between 1100-1200 calls/day consistently. Finally seeing some change. Thrilled that my shoulder injury last year yielded a positive surprise. All that extra leg work put an inch on my legs. Woohoo!

Went to my bf's wedding dress fitting last week and the dress was too small for her, so she begged me to put her on a diet. Her typical diet is that of a 3 year old. Pretty much all she eats is chicken nuggets, fries, candy bars and sodas, so this is a challenge. You'd think she's overweight, but she 's not, about the same size as me actually. She just turned 31 and I think her bad eating habits are finally catching up with her.


Lol, well there's more than you prob wanted to know. Hopefully I can find some time to read journals and catch up. Post your cliffs here if you don't mind.

[llahhsoj]

Hi squeaks!

Nice to hear everything is going well.

[squeaks77]

Hi squeaks!

Nice to hear everything is going well.

Hi Josh, hope things are going well for you. I'll have to come check out your latest log.

[llahhsoj]

Hi Josh, hope things are going well for you. I'll have to come check out your latest log.

Things are going well. I am doing my first structured program Y3T currently. There is a link at the bottom of my signature.

[thehobbes]

Squeakssss! Wow sounds like things are a lot better job and gym wise, that's awesome! Ooo would be so cool to have someone build a house for you, would put so much custom stuff in there, brb hot tub, brb huge basement for home gym, brb giant kitchen, brb giant deck for grilling and chilling. LMAO at your friend eating chicken nuggets, soda, fries, and candy! That is seriously not good for anybody (and I thought I ate bad lol.) I do look back on how I ate when I was like 22 which was pretty much fast food, sugary drinks, and a pack of cupcakes for dinner, could only imagine what that'd do to your body if I kept doing that for years and years. Good luck to her, I hope she discovers the wonders of oatmeal.

[dreahere]

Hey Squeaks! Glad you're posting again.

[squeaks77]

Omg, it's been forever since I've posted again. My life has just been so nuts!

So, since the last update...we bought a house. We just moved in a few days ago, so we're still not settled yet and I'm very busy with unpacking, etc. It's a nice big home out in the boonies, with a swimming pool! I'll try to take a few pics at some point and post them.

My gym is closed this week for remodeling, but seems to be a good time, since I'm so busy this week. My sis is teaching a wanna-be crossfit class. So I've gone to that a couple times this week for a little workout. It's not real crossfit, more like a bootcamp type class, IMO. It just uses timed rounds like crossfit, body weight and resistance band exercises. Super high rep though, so it kicks my ass pretty good.

Maybe someday I'll have the time and inclination to be a regular poster and reader again.

[mmater]

Congrats on the new house!!!! Hope you are a bit more settled in now, and are able to enjoy the pool.

[squeaks77]

BRB, skipping out on this journal for another 5 months. Not sure why, but I can't seem to find time for this anymore. I figure I better post every so often though so it doesn't get deleted, lol. We are settled in our new house pretty well now. We adopted 2 absolutely adorable and crazy fun kittehs a few months ago too. I am still working hard in the gym. I've been saying I need to do new progress pics for like a year, but never do. I've been experimenting with a paleo diet and then I did a 21 day sugar detox. Then I binged on sugar and other carbs for 2 weeks and am incredibly puffy now. Hubby's Xmas party is in a week, so I'm back on the wagon until then, so I can into the dress I bought when during the detox when I was very unpuffy, lol.

[squeaks77]

So, it has recently occurred to me that I'm almost 40. I'm going to be 37 in a month and all of a sudden I have this need to do all kinds of things before I get to 40. My pre-30 bucket list was get married and have 2 kids - mission accomplished. I actually considered entering a figure contest late this year or early next, but I know I cannot be dedicated enough right now. I saw the transformation contest and thought, "what the hell, why not?". It's at least something to keep me motivated to not drink and eat crap on the weekends. I've been working out so hard and I really want to be able to show off how far I've come, so I'm really going to dig in and see what I can accomplish. Who knows, maybe I'll start logging here regularly again.

[squeaks77]

So, since I joined that transformation challenge, I guess I get to take some pics today. Not super excited about that, but it's been almost 2 years I think since I took pics, so maybe it will be a good thing. I'm actually at the heaviest weight I've been at in quite awhile. I think I need to start logging food again though, which I haven't done in almost a year. It has been quite liberating. I went mostly paleo over summer and it's sort of difficult to count cals when I've been throwing together so many soups, salads, casseroles, etc. oh well, it's only 12 weeks. I can maintain fine without counting, but it's hard to lose weight. Without counting cals, I'm never sure if I'm depriving myself a little too much and I don't want to do that.

[squeaks77]

Transformation contest pics are up, ugh. At least I have a good starting place. Also, my husband decided to join it to, which totally took me by surprise. I'm really glad though. He decided he will start running for his transformation. He went for his 1st run yesterday and came home complaining of chest pain. We ended up going to the ER to get him checked out. They couldn't find anything wrong with him and made an appt for a stress test next week. Guess he won't be doing any more running until after that. I hope everything is okay.

My workouts:

I'm doing 4-5 days a week. My normal 4 day week looks like this:

Vertical push/pull
Lower body/quad focus
Horizontal push/pull (if I get 5 days then I separate this into 2 days, chest and back)
Lower body/hamstring focus

I really like this and it seems to work for me. It's really a combination of several different programs I've done. I always start out with a power move where I do lots of short sets then move on to accessory work where I do a few longer sets of different things. I'll maybe post a week's worth here, but I just don't have it in me to type up workouts everyday here anymore.

[bosgirlin09]

Hey Girl! I entered the challenge,too. I also had some major changes this past year but I want to get back on here, I miss the bb.com gang. Im taking pics this afternoon, Im the heaviest Ive been not preganant,lol. Good luck!

[squeaks77]

Hey Girl! I entered the challenge,too. I also had some major changes this past year but I want to get back on here, I miss the bb.com gang. Im taking pics this afternoon, Im the heaviest Ive been not preganant,lol. Good luck!

Good to see you're back to, I'll be checking out your journal.

[squeaks77]

Transformation week 1 down and I really haven't made any diet/training changes yet. I started tracking food again after not doing it for about a year, just to see where I'm starting.

Week 1 averages: calories =1622, c=113, f=76, p=104

This week I'm shooting for an average of 1500 cals, c=75, f=80, p=120

I'm the strongest I've ever been in the gym, so I hate the idea of cutting cals much.

Some recent prs....

DB bench = 35s x 4
DL = 205 x 3
Squat = 145 x 2

I'm tracking all my workouts in my body space right now, during the contest. It's kind of a pain, but I love the cool stats and graphs it gives you (big nerd here).