Back in Black

[Bonny_Lassie]

I took yesterday off because we got back from my in laws to late but I plan on a FB workout tonight. I will be going to the botanical gardens and aquarium with some friends so a couple hours of leisurely cardio will happen as well. It's a nice day and the butterfly exhibit should be open as well. I haven't been there in years and I miss it.

There is a Botanical Gardens 5 mins walk from where I live - they're great aren't they? I love wandering round the butterfly house and also looking at all the big flesh eating plants.....okay that's the point when my imagination runs away!

Enjoy the WO - you'll defo be recovered by now

[CharliC]

Sounds like a rather idyllic day you have planned there. Enjojy!

[JGEnigma]

How are you doing with form now that you're working with free weights?

I sometimes use online videos if I'm struggling to get form correct- they're quite helpful.

[Echo814]

Have fun today! Tonight is my last FB workout of the week as well. I am so SORE and TIRED...can't wait to just get it over with.
Have a great weekend girlie!!

Me today:

Thanks Hope! Heres to a great weekend to us all!

That kitty is to cute!

There is a Botanical Gardens 5 mins walk from where I live - they're great aren't they? I love wandering round the butterfly house and also looking at all the big flesh eating plants.....okay that's the point when my imagination runs away!

Enjoy the WO - you'll defo be recovered by now

I love our Bioparks here, of a smallish state population wise the Zoo, aquarium and botanical gardens are pretty good. On an odd note, I started craving seafood after staring at a huge lobster... he looked tasty...

Sounds like a rather idyllic day you have planned there. Enjojy!

It was a great day, fun, sun and good friends, been needing that.

How are you doing with form now that you're working with free weights?

I sometimes use online videos if I'm struggling to get form correct- they're quite helpful.

My form from what I can tell is ok, I need to have my husband video my squats and deadlifts so I can post them here. I don't get unexplained pain or soreness beyond normal DOMS so I am hopeful.

[Echo814]

This weekend has been way to busy. Friday woke up after sleeping in which was awesome, got ready went to a kick a$$ burrito place ( its like a burrito style subway, surprisingly healthy) for fuel and spent over three hours at the aquarium. Wore my ****meter and walked roughly four miles which was awesome. Oh and got an awesome Bert Stare from a bird, it was so funny I couldn't stop laughing.

After that we hung out with our friends, went to diner (steak and crab FTW!). I wanted to get my workout in after diner, but the husband who had a few drinks, got a text from another friend to meet him across town at a bar. Being the wonderful wife that I am I drove him and the hour we were going to be there turned into 1am.

Yesterday, slept in until 11am had breakfast and then got a text and phone call from my mother and sister because the car that we gave them decided to flash the service engine soon, anti-lock brake and off track lights. So we spent the day figuring out why these lights came on and lo and behold it was a known issue with a wire that falsely trips sensors. We thought it was strange because the car was checked out by two people prior to us giving them the car so luckily no work needs to be done.

Needless to say the WO didn't get done, but I am sure between all the running around and what not I got plenty of exercise. Today I think I am going to do a cardio session and abs, then starting tomorrow I will get back on track with my FB workouts.

On another note weights up but measurements are down, except in my bum, maybe the squats and deads are working their magic. I know to soon to tell but, I take it as a good sign, Echo needs a butt!

[gobbles23]

Wow! Your weekend does sound busy!! Measurement down!? Woot! That is awesome! Steak and crab is yummy....MMmmmmm....

[Echo814]

Wow! Your weekend does sound busy!! Measurement down!? Woot! That is awesome! Steak and crab is yummy....MMmmmmm....

I have been the naughty with carbs this weekend lol. My waist is down half and inch so that makes me happy.



Need moar butt..

[Bonny_Lassie]

Well it sounds like you've had a busy but fun weekend! I guess it's nice to get away from the gym for a bit, and tomorrow you'll be well motivated to get back on track with your FB workouts!

Great news that most of your measurements are down too! The fact that your booty isn't shrinking means that your workouts are probably giving you better body composition - woooo!

PS Luv your hair

[Echo814]

Well it sounds like you've had a busy but fun weekend! I guess it's nice to get away from the gym for a bit, and tomorrow you'll be well motivated to get back on track with your FB workouts!

Great news that most of your measurements are down too! The fact that your booty isn't shrinking means that your workouts are probably giving you better body composition - woooo!

PS Luv your hair

Thanks! It was busy and I am hoping for a more calm week before going back to classes.

On a random note....



I ride ants...

[gobbles23]

Wow, thats a giant ant!!! Your hair is really cool! I like it

[Echo814]

With the talk of Jillian Michaels on aznprincess's journal I decided to do a couple of her workout vids for abs and cardio today. Our cable company provides on demand vidoes and I was going do only one but they took the full versions off so hence the two. Total workout was about 40 min with probably 350-375 cals burned feels good.

[Echo814]

Wow, thats a giant ant!!! Your hair is really cool! I like it

I just realized that from the back and in a pony tail my hair looks like a red and black pepper mint

[Echo814]

It's a sad day for metal and classic rock fans, Ronnie James Dio died today after battling stomach cancer. I will never forget his contribution to metal and music in general. I only wish I could of seen you live.

[CharliC]

^^^

But I do love your random note! Nice ant ya got there.

[Bonny_Lassie]

I actually thought the ant was a big Black Widow spider at first - inkeeping with the red and black hair theme lol

[hope2bme]

I just realized that from the back and in a pony tail my hair looks like a red and black pepper mint

It does! Too cute Love the pics as well, thanks for sharing!!

[Echo814]

^^^

But I do love your random note! Nice ant ya got there.

I was hoping to catch the next Heaven and Hell tour

I am a bit of goof, there are plenty of other hilarious pics I might just post for SnG's lol.

I actually thought the ant was a big Black Widow spider at first - inkeeping with the red and black hair theme lol

I don't think I could convince myself to get on a big fake spider, I am highly arachnophobic. It would have matched my hair quite nicely though

It does! Too cute Love the pics as well, thanks for sharing!!

The color might be changing soon though not many places will higher someone with multi colored hair sigh. I wish call centers did part time hours.

[Echo814]

Got in a pretty good workout today, added a new exercise to balance out my shoulders.


Squats: 50lbsx10 for three sets
Deadlifts: 50lbsx10 for three sets
Lunges: 10x body weight each leg, 16lbsx20 per leg
Bench: 45x4, 40x10, 40x8 <------ 45 is new weight
One arm row: 25x12, 20x10 per arm
Shoulder Pres w/bicep curl: 20x6,20x6
Rear Delt Raises: 5x12, 5x12 (going to up the weight on these next time)
Pull up and Chin up: 10,10
Chest Fly's: 10x12,10x12 (going to up the weight next time)
Skull crushers: 20x12, 20x8
Calf raises: 40x12 for three reps ( did three alternate foot placings)

total time:50 minutes
Cals burned: probably 250-300 (need a new heart rate monitor)

Song of the day

[gobbles23]

^^That song was on the UFC that I watched yesterday!! It was stuck in my head ever since!! Funny Congratulations on the new weight Awesome workout!!

[Echo814]

^^That song was on the UFC that I watched yesterday!! It was stuck in my head ever since!! Funny Congratulations on the new weight Awesome workout!!

Song made me want a punching bag, I miss being in a martial art sigh. Today cardio and abs after I do some running around. Need to buy books for my classes and moar food lol. Why is it over the weekend all the food is gone?

For my cardio, with FB WO should I just do like 30 mins of intervals, 20 mins of HIIT or an hour of steady state? Not sure which one I should do, I am still trying to drop about 10 lbs and they are being a pain in my no existent ass. I am thinking I need to drop cals to about 1400 to see results sigh, I love food and I hate dropping lower than 1500.

[Bonny_Lassie]

Song made me want a punching bag, I miss being in a martial art sigh. Today cardio and abs after I do some running around. Need to buy books for my classes and moar food lol. Why is it over the weekend all the food is gone?

For my cardio, with FB WO should I just do like 30 mins of intervals, 20 mins of HIIT or an hour of steady state? Not sure which one I should do, I am still trying to drop about 10 lbs and they are being a pain in my no existent ass. I am thinking I need to drop cals to about 1400 to see results sigh, I love food and I hate dropping lower than 1500.

Righto

1. I wouldn't drop the calories. I think you need to focus on building some muscle and strength. If you drop to 1400 I honestly think that your body will go into starvation mode. That's way too low for your stats IMO.

2. As for your cardio, I would mix it up. I wouldn't do 1 hour of steady state though - pointless. I would say do 2 days of HIIT and 2 days of 30 mins steady state.

Just my 2 cents, but hope it helps

[Echo814]

Righto

1. I wouldn't drop the calories. I think you need to focus on building some muscle and strength. If you drop to 1400 I honestly think that your body will go into starvation mode. That's way too low for your stats IMO.

2. As for your cardio, I would mix it up. I wouldn't do 1 hour of steady state though - pointless. I would say do 2 days of HIIT and 2 days of 30 mins steady state.

Just my 2 cents, but hope it helps

Food for thought as it were. I am trying to factor in four days of cardio, maybe on Mon, Wed tack on the cardio at the end of my FB WO and then Tue and Thursday do the 30 min steady state or intervals. Friday will only be strength and take the weekend off for recovery. Also I am going to switch to moderate carbs about 120-135 grams instead of the 80-100, I want so real scale and inch progression and not water weight coming of and back on.

[JGEnigma]

Food for thought as it were. I am trying to factor in four days of cardio, maybe on Mon, Wed tack on the cardio at the end of my FB WO and then Tue and Thursday do the 30 min steady state or intervals. Friday will only be strength and take the weekend off for recovery. Also I am going to switch to moderate carbs about 120-135 grams instead of the 80-100, I want so real scale and inch progression and not water weight coming of and back on.

Hey pretty lady, my $.02 is that 1. your cals are low(ish), 2. you've already worked out pretty hard with a FB workout (and I notice that you are doing quite a bit of volume), so I would advise a moderate intensity workout. HIIT might be overkill. You can stretch out a nice walk or low intensity cardio for 30-45 minutes and not risk taxing your central nervous system. So you'll get the extra calorie burn, but won't be burning the candle at both ends, so to speak.

My philosophy is to cram in as much low intensity cardio/activity in my day to burn cals, but not to such a degree where I am taxing myself and risking burn out or sacrificing muscle recovery.

[Echo814]

Hey pretty lady, my $.02 is that 1. your cals are low(ish), 2. you've already worked out pretty hard with a FB workout (and I notice that you are doing quite a bit of volume), so I would advise a moderate intensity workout. HIIT might be overkill. You can stretch out a nice walk or low intensity cardio for 30-45 minutes and not risk taxing your central nervous system. So you'll get the extra calorie burn, but won't be burning the candle at both ends, so to speak.

My philosophy is to cram in as much low intensity cardio/activity in my day to burn cals, but not to such a degree where I am taxing myself and risking burn out or sacrificing muscle recovery.

Awe thanks hon! I just hate not seeing scale movement, I just need to be more patient lol. The main thing that I want at this point is to see what I have muscle wise underneath this flab. Slow cut is slow lol

I did 10 minutes steady state, 20 minutes of intervals switching between level 1 for two minutes and then 5-9 for one, finishing up with a 2 minute cool down. Average heart rate 169 bpm about 220 cals burned. No abs today, went back to the house that we are helping demo and swung around hammers and sledge hammers.

I was trying to tear down a bookcase set into the wall and a piece was stuck in the cheesy wood paneling, so I hooked a hammer between it and the wall and hung off of it thinking that my body weight would rip it off. Come to find out it was screwed into the stud behind so hung there about three feet off the ground swinging lol. Husband and the homeowner had a great laugh over it.

Song of the day and staying with my ant theme

[gobbles23]

^^ Awesome song too!! Haha! If you aren't losing anymore, did you take a diet break lately??? Maybe that's what you need? I know I lose ridiculously slow unless I eat really low cals. Either that, or I am way too impatient!! One or the other, but sensibly I'm thinking it's the latter, but I don't know. One time when I was retarded and used to post stupid dieting questions on the main forums, Kimm said with cardio 5x a week, and weightlifting 3-4 times a week, I should be good with 1500 cals, but I don't do anything else during the day, like regular activity, I just sit. So I have trouble seeing progress on that, and I don't do that much cardio now. So for me, I think 1300 would work better. But if you are active during the day, do cardio, and weightlift 3 times a week, you should definitely lose on 1500....I'm rambling again, I'm sorry

Thanks for the advice in Charlie's journal! That's my goal as of late- to do cardio everyday, just to do SOMETHING! But it makes me crazily hungry. I geuss that would allow me to eat a little more though, hey? I wish I had a magical device that told me EXACTLY how much to eat each day according to your goal!! Wouldn't that be sweet!

[Echo814]

^^ Awesome song too!! Haha! If you aren't losing anymore, did you take a diet break lately??? Maybe that's what you need? I know I lose ridiculously slow unless I eat really low cals. Either that, or I am way too impatient!! One or the other, but sensibly I'm thinking it's the latter, but I don't know. One time when I was retarded and used to post stupid dieting questions on the main forums, Kimm said with cardio 5x a week, and weightlifting 3-4 times a week, I should be good with 1500 cals, but I don't do anything else during the day, like regular activity, I just sit. So I have trouble seeing progress on that, and I don't do that much cardio now. So for me, I think 1300 would work better. But if you are active during the day, do cardio, and weightlift 3 times a week, you should definitely lose on 1500....I'm rambling again, I'm sorry

Thanks for the advice in Charlie's journal! That's my goal as of late- to do cardio everyday, just to do SOMETHING! But it makes me crazily hungry. I geuss that would allow me to eat a little more though, hey? I wish I had a magical device that told me EXACTLY how much to eat each day according to your goal!! Wouldn't that be sweet!

Just go out for leisurely walks, enjoy the outside, where you live looks beautiful. It may not seem like much but 10000 steps per day does help, a lot!

Ramble away! lol. I know its hard to figure things out sometimes, I am pretty sure that I will lose on 1500-1600, I was without working out before the middle of April when I got sick/allergies. I had my diet break after that and then threw in workouts but not consistently. I think with the FB WO that I am doing now I kinda threw my body a curve ball and its like WTF?! lol Also I am allowing more carbs because I want to see fat loss not water.

[Bonny_Lassie]

Food for thought as it were. I am trying to factor in four days of cardio, maybe on Mon, Wed tack on the cardio at the end of my FB WO and then Tue and Thursday do the 30 min steady state or intervals. Friday will only be strength and take the weekend off for recovery. Also I am going to switch to moderate carbs about 120-135 grams instead of the 80-100, I want so real scale and inch progression and not water weight coming of and back on.

Sounds like a good plan

[Echo814]

I am going to hit the gym today, yesterday was a wash, to much running around, didn't get to eat until I got home which meant no fuel for workout until like 6pm. I plan on mixing in some machines today, just for a switch, like lat pull down and maybe a row machine. Going to go back to sleep for a few hours, all work and no sleep make Echo something, something...

[CharliC]

Have a good workout today! It's always nice to mix things up.

[gobbles23]

all work and no sleep make Echo something, something...

BAHAHAHA! Funny Have a great workout!!