2013 - The Year of Erin's Comeback

[HoosierHardGain]

Dinner gets to be an issue at our house too, so I feel your pain, Erin.

[Capt_Lou]

Cardio


I'm starved tonight, but I came home from Boy Scouts at 9 expecting dinner and there was nothing. So, I heated up what I could find in the fridge for Mike and I and it's too late to cook anything else (I'm also exhausted). Not too happy about the situation, but that's what I get for not just cooking something when Mike and I came back from our run.

My wife would have beat me about the head if I did this to her lol

[erinlee01]

Nice job on the run and sorry about dinner. I hate being hungry.

Thanks, Diane! I was feeling pretty good about the run because for the most part I could see Mike the whole time (he's much faster than me!). When we both finished we compared distances and he did almost a mile more than me. Apparently all the little side trips he took down courts added up.

Dinner gets to be an issue at our house too, so I feel your pain, Erin.

I wouldn't have been so upset if I wasn't told that there would be pizza when we got home. I would have given Mike that and eaten all the leftovers myself. Instead, we had to split them.

My wife would have beat me about the head if I did this to her lol

I can only complain so much - I haven't had to cook dinner in months. Still, I was tired and cranky when I got home last night and did not want to deal with dinner.

[erinlee01]

TKD
45 minute class

Nutrition
1,415 calories
112 g carbs
71 g fat
104 g protein

[HoosierHardGain]

Hope Wednesday was good for you, E!

[erinlee01]

Cardio
~2.5 mile run
Guesstimating the distance and not sure how long I went. Roughly halfway through the run my phone decided it was the right time to update Runkeeper. Felt good.

Nutrition
1,518 calories
133 g carbs
75 g fat
79 g protein

Hope Wednesday was good for you, E!

I survived it! One step closer to the weekend.

[erinlee01]

Bench
50x5
60x5
75x5

85x3
100x3
110x4

Bench Dips
10x5


Wide grip pullups w/bands
8, 7, 6, 5, 4


Tricep extension
15x10x5

Cardio
30 minutes on treadmill @ 3.5 mph

I didn't track calories yesterday because of Valentine's Day. We took the kids out to eat. I probably hit about maintenance. Or at least close. I didn't pig out. Another victory!

[bamazav]

Good job today. I think everyone let up a bit for Valentines.

[brucedelaney]

Bench
50x5
60x5
75x5

85x3
100x3
110x4

Bench Dips
10x5


Wide grip pullups w/bands
8, 7, 6, 5, 4


Tricep extension
15x10x5

Cardio
30 minutes on treadmill @ 3.5 mph

I didn't track calories yesterday because of Valentine's Day. We took the kids out to eat. I probably hit about maintenance. Or at least close. I didn't pig out. Another victory!

Nice workout... keep up the great work...

[erinlee01]

Squats
45x5
45x5
50x5

65x3
75x3
85x5

Good Mornings
45x15x5

Cross back lunges
20x5 (10 ea side)

Lying leg raises
15x5

Cardio
15 minutes on treadmill

TKD
45 minute class

I should have known better than to workout before a Saturday TKD class. They are always really hard classes. Sometimes because they work us harder. Sometimes because we do some tough material. Yesterday was both. It was a muscle memory class to start, so we threw a ton of punches and kick combinations. Then we did our form a number of times. Then our belt level kicks. And we finished with defense/holds. The defense is tough because I'm old and arthritic. It almost always involves pressure point on the elbow or wrist and I'm sore all day.

It wasn't until I was sitting at Kevin's basketball game that it hit me how wiped out I was!

Good job today. I think everyone let up a bit for Valentines.

You have to fit in the chocolate.

Nice workout... keep up the great work...

Thanks for stopping in!

[brucedelaney]

Squats
45x5
45x5
50x5

65x3
75x3
85x5

Good Mornings
45x15x5

Cross back lunges
20x5 (10 ea side)

Lying leg raises
15x5

Cardio
15 minutes on treadmill

TKD
45 minute class

I should have known better than to workout before a Saturday TKD class. They are always really hard classes. Sometimes because they work us harder. Sometimes because we do some tough material. Yesterday was both. It was a muscle memory class to start, so we threw a ton of punches and kick combinations. Then we did our form a number of times. Then our belt level kicks. And we finished with defense/holds. The defense is tough because I'm old and arthritic. It almost always involves pressure point on the elbow or wrist and I'm sore all day.

It wasn't until I was sitting at Kevin's basketball game that it hit me how wiped out I was!



You have to fit in the chocolate.



Thanks for stopping in!

Another nice workout.... Please don't call yourself old... I'm turning 41 in June and I refuse to believe I'm getting old... LOL

[erinlee01]

Tomorrow marks 4 weeks down in the contest - 1/3 of the way. I've lost about 5.5 lbs (more like 7 if you count what I deliberately put on to start). Decent, but not going to cut it. So, I'm going to give Lyle McDonald's Rapid Fat Loss Diet a go. I just spent a few hours reading up and getting my plan together.

Diet:
150 g protein
minimal fat
all the fibrous veggies I can eat

1 free meal per week (can eat any food I want, within reason)

1 5-hour structured refeed per week (basically the above plus ~300 g starchy carbs)

Workout:
Switching to a full body 2x per week:

Squat
RDL
Bench
Pullups
Lat Raises
Bis
Tris
Abs
Back extension

TKD 2x per week

scaling back to 1 run per week on my 5 hour refeed day (obviously this will be on the weekend)

Another nice workout.... Please don't call yourself old... I'm turning 41 in June and I refuse to believe I'm getting old... LOL

ha! Trust me, I don't think I'm old (I sure don't act it!). But every now and again, my body likes to tell me otherwise!

[brucedelaney]

ha! Trust me, I don't think I'm old (I sure don't act it!). But every now and again, my body likes to tell me otherwise!

My body tells me as well... where's my ibuprofen?

[erinlee01]

Squat - 65x6x3
RDL - 95x6x3
Bench - 95x6x3
Pullups (band assisted) - 6, 4, 4
Lat raise - 10x10x3
Cross body concentration curls - 10x10x3
Tricep kickbacks - 10x10x3
Bicycle on bosu - 20x3
Back extensions - 10x3

Man, my lower body numbers suck. Back was a little sore this morning, so I took it really easy. I'm going to have to monitor the back squats. If I keep getting sore, I'll go back to Zerchers. I'm not risking another injury!

Kids and I are off today. Not sure what we'll do. Got to work out to the Dark Knight Rises. Nothing like a little Batman to push you.

My body tells me as well... where's my ibuprofen?

Exactly!

[HoosierHardGain]

Enjoy the movie, Erin! And good luck with the new plan!!!

[erinlee01]

Nutrition
714 calories
33 g carbs
7 g fat
120 g protein

Fell short of my target protein by 30 g because I ran out of time. I went shopping with my kids all day, then took my youngest to TKD for a 4:30 class. While there, I got a call to help out with a party for my side business, so I dropped him off, grabbed my stuff, then went to Albany. Just got home and ate what was leftover from dinner and some cottage cheese. I'm too tired to try and find something to make up the 30 g. The rest of the week should be more predictable.

[HoosierHardGain]

zNot sure how you can function on only 714 cals! Need some extra caffeine?

[erinlee01]

zNot sure how you can function on only 714 cals! Need some extra caffeine?

lol - Around 7:00 it got rough. Then I got a second wind. Not that I want to do that every day...

[erinlee01]

TKD
45 minute class

SPARRING! So, big calorie burn. My 12 year old kicked my ass. I do all right in the 60 second rounds, but I need to build stamina to go 90 seconds. He knows he just needs to defend for 60 seconds, minimize the points I get, then do a full onslaught for the last 30. lol. He was pissed because I landed a kick to the head. He didn't think I could get my leg up for that, and to top it off, all the instructors cheered for me. At the adult level, unless you are a teen or are sparring someone significantly shorter than you (i.e. some of the 6'5" guys vs. me), not many of those get landed. He's only an inch or so shorter than me, so it was a good hit (and 2 points!).


I'm taking the weekend to rethink my strategy. I entered the transformation contest because I need to shed some fat, and it provided me with motivation. I have focused the last 4 weeks solely on that goal, and my performance in other areas has suffered. Hoos pointed out the other day that I'm trying to serve 2 masters, and he definitely has a point. I need to pick one and work towards it.

I really think I need to up my workload. Which means upping my calories to match. That should help me improve performance at running, TKD, and even lifting. Which, in turn, should lead to some fat loss. It just won't be fast.

I think I'm OK with that. As nice as it would be to lose fast, reality is that I don't need to be in a bathing suit for another 3-4 months. That's plenty of time!

[bamazav]

Nutrition
714 calories
33 g carbs
7 g fat
120 g protein

Fell short of my target protein by 30 g because I ran out of time. I went shopping with my kids all day, then took my youngest to TKD for a 4:30 class. While there, I got a call to help out with a party for my side business, so I dropped him off, grabbed my stuff, then went to Albany. Just got home and ate what was leftover from dinner and some cottage cheese. I'm too tired to try and find something to make up the 30 g. The rest of the week should be more predictable.

this calorie count concerns me, but I am sure it concerns you too.

[erinlee01]

Power Upper
Bent over row:
65x5
70x5
75x5

Start at 75 next time.

Pullups (band assisted)
5, 4

Rack chin
6, 6

Bench
100x5
105x5x2

Dips
6, 6

DB shoulder press
15x10x3

Curls
45x6x3

Skull crushers
45x10x3

As I said the other day, I need to up my workload. Here is step 1. I'm going to give Layne Norton's PHAT a go for a while and see where it takes me.

[Big_Sky_Guy]

We need more Cowbell...I mean Workload!

I guess they could be one in the same



Good luck with PHAT!

[HoosierHardGain]

Power Upper
Bent over row:
65x5
70x5
75x5

Start at 75 next time.

Pullups (band assisted)
5, 4

Rack chin
6, 6

Bench
100x5
105x5x2

Dips
6, 6

DB shoulder press
15x10x3

Curls
45x6x3

Skull crushers
45x10x3

As I said the other day, I need to up my workload. Here is step 1. I'm going to give Layne Norton's PHAT a go for a while and see where it takes me.

I think Norton's program is a solid way to go!

[erinlee01]

I'm pretty excited about the plan!

Nutrition
1,751 calories
141 g carbs
58 g fat
164 g protein

Pretty much dead on to plan.

[brucedelaney]

Looks good...

[erinlee01]

Power lower
Squats
95x5x2
95x4

I believe this is the most I have had on my back since last January. I was very cautious as my back was a little sore yesterday. Went slow and focused on keeping my core engaged. Felt good. Makes me think maybe some day I'll get back to a 2 plate squat.

Hack squat
45x10x2

SLDL
65x5 <-- way too light
95x5x2

GHR (using exercise ball)
6x2

Standing calf raise
45x10x3

Seated calf raise
65x10x2

Nutrition
1,846 calories
181 g carbs
57 g fat
150 g protein

[brucedelaney]

Power lower
Squats
95x5x2
95x4

I believe this is the most I have had on my back since last January. I was very cautious as my back was a little sore yesterday. Went slow and focused on keeping my core engaged. Felt good. Makes me think maybe some day I'll get back to a 2 plate squat.

Hack squat
45x10x2

SLDL
65x5 <-- way too light
95x5x2

GHR (using exercise ball)
6x2

Standing calf raise
45x10x3

Seated calf raise
65x10x2

Nutrition
1,846 calories
181 g carbs
57 g fat
150 g protein

Great looking numbers... Watching the weight go up on squats is always a nice thing.

[HARRYBEAST]

Workouts and Nutrition looking solid !

[erinlee01]

Great looking numbers... Watching the weight go up on squats is always a nice thing.

Thanks! I have to force myself to look on the bright side of my numbers. They are less than half than what they were before my injury. But, they are up from where they were a year ago!

Workouts and Nutrition looking solid !

Thanks, Harry! I can't believe the rant officially died.

[HARRYBEAST]

Thanks! I have to force myself to look on the bright side of my numbers. They are less than half than what they were before my injury. But, they are up from where they were a year ago!



Thanks, Harry! I can't believe the rant officially died.

I know I miss it. I wonder if there is anyway to revive it