Shredding & Building - Shreds is back!

[Euqinom]

ummm pumpkin and goats feta tart?!! I want!!!

Oh yeah!!

[sherdi]

Hopefully you get some news on the cafe soon. I agree...who cares about how they want to run it, just take it already!

What is a skinny flat white coffee?

Well, we did get a call from the Business Broker who is dealing with them. They are currently seriously thinking about it, so should hear back next week. A skinny flat white coffee is a milky coffee made with half and half (or skinny milk we call here).

ummm pumpkin and goats feta tart?!! I want!!!

Ha yes I remember us whining about chest!! I am still at around 90-100lbs bench. I am not consistent enough to improve, I always end up using DB's for some reason.

Wow that looks like an intense WO Sherri! A hot, sweaty one?

Yes, the tart was very yummy! At least you are still up there for bench. It actually didn't feel too intense! But I do need more cardio!

Oh yeah!!

Delicious....goat's feta that is so creamy it just melts in your mouth!!!

[sherdi]

Finally Friday is here. It's a long weekend here so we also have Monday off. No workout tonight. Have to get the apartment ready for M tomorrow! We are picking her up early in the morning!!!!

Work was busy today!!! Sold out of all our food which is great, no waste and no high carb sandwiches to bring home!

After yesterday's lower calories, I am actually really hungry today...it didn't help that Roger just broke out the lollies - snakes and red licorice! I had 1 snake!

Today's Nutrition
Breakfast: 1/2 cup oats, 1/2 cup cc, 1/2 banana, 1tsp pure maple syrup, double espresso
Lunch: Vegetarian frittata baguette with fresh spinach & basil pesto, 1/2 glass blood-orange juice
Dinner: 1 "snake" lolly/candy before dinner. Lean steak, small piece of spinach & parmesan frittata, steamed broccoli, cup of tea.
Snack: yoghurt & fruit

[CharliC]

Great job selling out of grub at the cafe!

And yummy eats, as per usual- breakfast sounds particularly up my street. And kudos for stopping at just the one snake (although as everyone knows, snakes are anabolic ).

[sherdi]

Great job selling out of grub at the cafe!

And yummy eats, as per usual- breakfast sounds particularly up my street. And kudos for stopping at just the one snake (although as everyone knows, snakes are anabolic ).

Thanks Charli! Yes, maybe I should put a few in my PWO meal??? YUMMO!!!

[Krissypoo]

That's a pretty coffee.

Have fun with M! I can't wait to hear how the weekend went.

[sherdi]

Weigh-in this morning. Another 0.4ks/0.9lbs gone! Pretty good considering I'm not even calorie counting or even counting macros! See it can be done Ladies!

Last week:
64.7kilos/142.6lbs

This week:
64.3kilos/141.7lbs

I'm nearly at my weight goal of about 135-138lbs. Once I reach that, I will work on recomping more. This means a slight increase in calories.

Upper Body WO-strength based
5mins warm up on treadmill

DB Chest Press
15s x 12
20s x 10
27.5s x 5
27.5s x 5
27.5s x 5
27.5s x 5 **managed the whole exercise with this weight!

DB Bent-over Row
20s x 10
27.5s x 7
27.5s x 7
27.5s x 7
27.5s x 7 **increase of 1 rep per set

DB Shoulder Press
15s x 10
17s x 8
20s x 7
20s x 7
20s x 7
20s x 7 **increase of 1 rep per set

DB Pullovers
17 x 10
22 x 9
22 x 9
22 x 9 **increase of 1 rep per set

Seated Rear Delt Flyes **did this instead of incline rear delt rows due to someone using the incline bench
5s x 12
7s x 8
7s x 8
7s x 8

Incline DB Bicep Curls
11s x 12
13s x 10
15s x 8
15s x 8 **increase of weight by 2lbs per hand

Single-Arm Tricep Ext
9 x 12
11 x 8
11 x 8
11 x 8 **increase of 2 reps per set

Ab Work
V-Ups 5lbs 3 x 8 **weighted this week and 1 extra set

Side oblique crunch 5lbs each hand 3 x 10

5mins stretching

Total Time: 1hr

Notes: Today at the gym, I could actually see some separation on my delts and my "tuckshop" arms (fat triceps syndrome) are leaning up! Also less fat on upper abs this week.

-----

Gotta rush and hit the shower, we are about to go pick up Miranda from the airport!!

[vanessa40]

Good Morning..
The coffee looks so yummy. Great job on your weight and not even counting calories. I have not in the past three days . I pretty much eat the same thing daily. It's nice not to obsess.
Great workout ..

[Megin]

Gotta rush and hit the shower, we are about to go pick up Miranda from the airport!!

NO FAIR!!!

PLEASE give DETAILS to your weekend together!!
Must live through you guys


Have fun and get into trouble (its good for you every now and then )

[megera]

the weight u list is in kg right??

damn u strong!!!!

and loosing without counting???? ok, I'm oficcially green

[sherdi]

Good Morning..
The coffee looks so yummy. Great job on your weight and not even counting calories. I have not in the past three days . I pretty much eat the same thing daily. It's nice not to obsess.
Great workout ..

Good to hear Vanessa! I hope the extra calories help you!

NO FAIR!!!

PLEASE give DETAILS to your weekend together!!
Must live through you guys


Have fun and get into trouble (its good for you every now and then )

hehe. Details: Miranda is one wonderful woman! She is unique, exotic, funny, intelligent and sweet!

We had a relaxing weekend. Shopping, went to a music gig, gym, botanical gardens, eating and enjoying food, & heaps and heaps of Scrabble!

We didn't get into trouble though!!!

the weight u list is in kg right??

damn u strong!!!!

and loosing without counting???? ok, I'm oficcially green

haha, no, I convert them to pounds...I am not strong...yet...I used to be....but it will come! I am making very quick gains. Yes, losing weight doesn't need to be a complex thing. Make sure you are a little hungry after every meal, but not so hungry you will faint! lol...

[sherdi]

Better post WO from yesterday:

Lower Body WO-Strength Focus
5mins warm-up on treadmill

DB Front Squats
BW x 20
17s x 12
22s x 7
22s x 7
22s x 7
22s x 7

then straight to:
Leg Ext
45 x 15
60 x 12
60 x 12
60 x 12 **Increase of 5# per set

Leg Press - feet high and wide for hams
100 x 15
200 x 10
280 x 8
280 x 8
280 x 8
280 x 8 **increase of 20# per set

then straight to:
Seated Leg Curls
50 x 15
65 x 12
65 x 12
65 x 12 **Increase 10# per set

DB Step-ups
BW x 8
20s x 6
20s x 6
20s x 6 **Increase of 3# per DB/side per set

DB SLDLs
20s x 12
33s x 6
33s x 6
33s x 8 **Increase of 5.5# per DB/side per set

Calf Raises on Leg Press
200 x 12
280 x 10
280 x 10
280 x 10 **Increase of 20# per set

5mins stretching

Total Time: 1hr

[Miranda]

We had a relaxing weekend. Shopping, went to a music gig, gym, botanical gardens, eating and enjoying food, & heaps and heaps of Scrabble!

i especially enjoyed partaking in sherri's sourdough toast with tomatoes, rucola, goat's cheese and other yummy stuff i can't pronounce.

that woman is one helluva cook

plus she and rog are extremely sweet, caring, fun, intelligent etc etc etc people.
i wouldn't mind a place of me own next to the murky river.

[CharliC]

Sounds like an awesome weekend, Shreds

Great job on the workout- those increases keep on coming!

[Euqinom]

Whu? The 15s? You count your sets in seconds?!

[kitebean]

*jealous* so pleased you had a nice time I do so wish there wasn't this huge tasman thingy seperating us!

[Miranda]

I do so wish there wasn't this huge tasman thingy seperating us!

. . . well you could always move to sydney to enjoy teh fabulous aussie way of life there

[sherdi]

i especially enjoyed partaking in sherri's sourdough toast with tomatoes, rucola, goat's cheese and other yummy stuff i can't pronounce.

that woman is one helluva cook

plus she and rog are extremely sweet, caring, fun, intelligent etc etc etc people.
i wouldn't mind a place of me own next to the murky river.

Ahh, it was a great weekend!!! We enjoyed your company and had a lots of fun! Back at work today Wish we could be playing scrabble instead!

Sounds like an awesome weekend, Shreds

Great job on the workout- those increases keep on coming!

Thanks Charli, it was!

Whu? The 15s? You count your sets in seconds?!

No, the "s" means "x2" or plural meaning 2 dbs, so 2 x 15lbs total load or 1 x 15 each hand. Hope that makes sense!

*jealous* so pleased you had a nice time I do so wish there wasn't this huge tasman thingy seperating us!

Yes, well I will have to come visit you when we finish up at the cafe. It would be fun!

. . . well you could always move to sydney to enjoy teh fabulous aussie way of life there

No, not Sydney...Melbourne!!!

[sherdi]

Back at work today. It was a cold day here in Melbourne, it pretty much rained all day...so we sold loads and loads of coffee!!! So busy!!! Didn't hear about the possible buyers...hopefully tomorrow!!!

Managed a workout after work....started it not sure about whether I could do it....but ended up making some great increases!!! I was really happy with this workout.

Full Body WO
5min warm up @6.5ks per hour

Compound Row
65 x 12
75 x 10
100 x 6
100 x 6
100 x 7
100 x 7 **increase of 5# per set

ATG Smith Squats
Bar weight only x 8
Bar weight only x 8
22 + bar x 8
44 + bar x 6
44 + bar x 5
44 + bar x 5 ** increase of 22# for the last 3 sets!!!

Incline DB Chest Press
13s x 12
17s x 10
22s x 8
22s x 8
22s x 8
22s x 8 **increase of 1 rep for the last 2 sets

DB RDLs
22s x 10
39s x 7
39s x 7
39s x 7
39s x 7 **increase of 1 rep per set

DB Upright Rows
13s x 10
15s x 8
17s x 8
17s x 8 **increase of 2 reps per set

DB Hammer Curls
13s x 10
17s x 9
17s x 9 **increase of 1 rep per set

Tricep Dips
11 x 6
11 x 8 **now doing weight dips instead of just BW

Planks
40sec hold x 2 **increase of 5 sec per set

Side Planks
30sec per side x 2

10mins stretching

Total Time: 1hr 10mins

NOTE: the 's' denotes x2, so this means 1 x db each arm. So full weight is double the amount for db work only.

Today's Nutrition
Breakfast: natural muesli, lf milk, yoghurt, 1/2 banana, double espresso
Lunch: Vegetarian Frittata baguette with basil pesto, 2/3 of chai latte (too busy to drink it all!)
PreWO: 2/3 scoop pp
Dinner: chicken thigh & salad: tomato, rocket, cucumber, red pepper, 1/4 avocado, lemon juice/balsamic vinegar, cup of tea

[CharliC]

Glad to hear that a rainy day is a good thing in your business

Amazing job on the workout, especially when you weren't sure if you could do it. It's great what mind over matter can achieve.

Fingers crossed on hearing about the possible buyers tomorrow!

[sherdi]

Glad to hear that a rainy day is a good thing in your business

Amazing job on the workout, especially when you weren't sure if you could do it. It's great what mind over matter can achieve.

Fingers crossed on hearing about the possible buyers tomorrow!

Thanks. Yes, I am really happy with my increases and my determination to actually do it even while working/owning the cafe.

We haven't heard about the possible buyers, but we are hopeful. I am hoping something will happen soon!!! The reality is, if it doesn't happen, then it's back to the drawing board. But we are determined to sell, so it's only time. We will keep it on the market until it happens.

[sherdi]

No workout today. Feeling pretty sore in my upper body and my leg DOMS are starting to kick in now! This means, stretching and a hot bath tonight!!!

After work, we hit the supplement store as it's a discount day. Bought the usual suspects: calcium/mag, fish oils, etc but also bought some more protein powder (dymatize) in vanilla and banana. They had a promo on so we got some free Chef Jay's peanut butter protein cookies. Will give them a go on the weekend, if we go to the movies...much better than movie theatre food (it will stop me buying popcorn and icecream!).

Food today has been good, a bit low (might have a snack later), but all good considering I haven't trained today.

Today's Nutrition
Breakfast: 1/2 cup oats, 1/2 scoop chocolate pp, 1/2 tbs natty pb, 1/2 banana, double espresso
Lunch: Crushed chickpea piadiana with fresh rocket, tomato & haloumi cheese, 1/2 glass pomegranate juice.
Dinner: 2 x small lamb/beef patties, sauteed mushroom & onion, dill pickles, fresh tomato, rocket & spinach.

[Miranda]

Breakfast: 1/2 cup oats, 1/2 scoop chocolate pp, 1/2 tbs natty pb, 1/2 banana, double espresso
Lunch: Crushed chickpea piadiana with fresh rocket, tomato & haloumi cheese, 1/2 glass pomegranate juice.
Dinner: 2 x small lamb/beef patties, sauteed mushroom & onion, dill pickles, fresh tomato, rocket & spinach.

. . .oooooohh...

[sherdi]

. . .oooooohh...

Glad you likey!

[sherdi]

Had a pretty quiet day at work today for normal standards...we made a minimum amount (actually coffee was up) so no biggie, but it was unusually quiet in the city. I think it's to do with the weather....last week we were @ 30C this week, 18C...so it's taking a while for people to adjust to the colder weather....this always happens when the weather changes. I will have to start making soup!

So I had energy to burn at the gym tonight!!!
This workout I did two weeks ago and I liked it much better than the higher rep one I did last week. I made increases on everything!!

High Rep FB WO
5min warm up treadmill

Single-Leg Leg Press
75 x 20
95 x 15
135 x 12
135 x 12
135 x 12 **15lb increase per set

DB Fly
9s x 15
9s x 15
11s x 12
11s x 12
11s x 12 **increase of 2 reps per set

Seated Leg Curls
45 x 20
60 x 15
60 x 15 **5lb increase per set

V-Bar PDs
40 x 15
50 x 15
50 x 15
50 x 15 **increase of 3 reps per set

Leg Ext
45 x 15
60 x 12
60 x 12 **5lb increase per set

DB Lateral Raises
4s x 15
7s x 12
7s x 12
7s x 12 **increase of 2 reps per set

Cardio
20mins treadmill HR @ 125

Total Time: 1hr

**NOTES: Really felt the pump in my muscles for the first time, especially in my legs. They were pumped and full!

Nutrition
Breakfast: 1/2 cup oats, 1/2 cup pp, 1/2 banana, 1tsp honey, long black
Lunch: crushed chickpea piadina with tomato, rocket, haloumi cheese, avocado, caramelised onions, Earl Grey tea with a dash of lf milk
Snack-PreWO: 1/2 banana, 2/3 scoop pp
Dinner: Chicken breast salad with chickpeas, avocado, tomato, cucumber, mixed lettuce, red pepper, hummus (Megs!), lemon juice....So yummy! Cup of English breakfast tea with dash lf milk.

**Haven't decided if I'll have another snack as I've just eaten. Enjoying a cup of tea right now Last night I did end up having a snack of 1 x piece of lindt dark chocolate 'pear intense' (OMG has anyone else tried this?? So good!) & 1 x 'snack right' biscuit with a cup of tea - its the weather for TEA!

I wanted to note that last night I woke during the night up famished!!!! I literally had hunger pains and had to lie on my tummy to stop it...I considered getting up and having something to eat but didn't want to waste my sleep! Today, I have been peeing HEAPS!!! I have upped my water intake at work, but I got up twice during the night, and went 5 times at work....so I'm thinking that I am burning fat or due to a slight lower calories/carbs yesterday, it's just water weight...we'll see when we weigh in on Saturday!

[CharliC]

Oooh, I've never seen the Lindt Pear Intense- only the Orange Intense! I'm jealous- it sounds divine. Lindt is my go-to chocolate brand- I live off the 85%.

You're really killing those workouts Sherri- your clearly a hard working gal all-round

Dinner sounds wonderful by the way- very Middle Eastern.

[sherdi]

Oooh, I've never seen the Lindt Pear Intense- only the Orange Intense! I'm jealous- it sounds divine. Lindt is my go-to chocolate brand- I live off the 85%.

You're really killing those workouts Sherri- your clearly a hard working gal all-round

Dinner sounds wonderful by the way- very Middle Eastern.

Oh Charli, have you tried the chilli one??? You HAVE toooooo!!!! It's very very very delicious!!!!

[Euqinom]

Lindt is the best. EVer! I love their truffles as they really *pop*! And can't you give us that pumpkin-feta recipe? Pleeeeeeeease?

[sherdi]

Busy day at work. Another sell-out. We managed to get out at a reasonable time, so we did a food shop and headed home.

Come to the realisation that selling our cafe is going to take some time. We are talking about our options this weekend and coming up with Plan "B". We only have 5 weeks left on our contract, and don't really want to re-sign (advertising fees etc) so there is a possibility that we might not sell it. We plan to also talk to our business broker and if she can waive our advertising fees, we might re-sign. The people who seemed interested just didn't get back to the brokers, so I am assuming that the cafe just wasn't for them. That is okay. I'm an adaptable person!

No workouts on Fridays, but upper body planned for tomorrow morning. We don't have anything planned for the weekend, so it's gunna be a very relaxing one!

Just had a great dinner, home-made potato oven fries with organic steak and coleslaw. YUM!!!!

[imperfectly_lou]

Have you thought about continuing to own the cafe in name only and hire a manager to manage the day to day side of things?

In France, they have coconut flavoured Lindt.... it was AWESOME.... I should have stocked up!