Cardio and Abs

I'd really prefer not to do cardio, but I feel like I need to get some in with the soccer season just getting started and I'd like to lean out a bit.  I've been doing sprints for the last few weeks to get myself ready, which paid off on Sunday when we played a young team of college students.  They were super fast and agile compared to us!  We got crushed 7-1, but I have faith that next time we play them we'll be working together as a team.  Most of us met for the first time just 30 minutes before the game.

Back to cardio...this morning I did 10 minutes of incline walking (15.0 incline, 3.0 speed) and 10 minutes of running (1.0 incline, 7.5 speed).

This was followed up with a HIIT type of ab workout.

• 1 minute of burpees, 30 russian twists with 25 lb plate X 2
• 10 sprints, 90 second plank X 2
• 1 minute bike sprint, 100 crunches X 2
• 30 sec jumping jacks, 25 hanging leg raises X 2

It was good to get the ole heart rate up there and keep it going.  I know I burned plenty of calories because within an hour of eating 3 eggs and two blueberry paleo pancakes I was starving again.

So far I've eaten:

• 1/3 cup oatmeal, flax, chia, protein powder, unsweetened almond milk
• 3 eggs, two pancakes
• 1/2 can leftover tuna with greek yogurt mixed in
• 2 eggs, 1/2 sweet potato, spinach salad with greek yogurt dressing
• Still have 1/2 sweet potato and can of tuna for later on this afternoon.

Ab Improvement

                                  DECEMBER                                                               FEBRUARY

I'm getting a little more defined now...oh yeah, and there are some veins....can't see them in the pic though....BRING IT ON:)

Progress...

Down to 111.8 lbs....with 11 days left to get to 110 lbs.  It has not been difficult other than making sure I prep plenty of food for the week on Sundays.  I am starting to think a competition is possible....we shall see what the future holds!

Abs are coming in....just need to shed a bit more!  This was after cheating yesterday with some chic-fil-a fries....ooops.

I Want My Guns Back!

Although things definitely haven't been as easy as I thought they'd be when I picked up dumbbells just 2 weeks post-op, I think I've finally turned the corner.  This is the first week where the pain and swelling have made a serious improvement.  I haven't lifted at all in two weeks and I'm trying to make it through the rest of this week without the temptation.

This has been EXTREMELY difficult for me mentally.  The strap for my iPod nano is getting noticeably more loose on my arm, the definition in my arms is fading quickly, and I just don't feel strong because I am truly losing some strength.  Logically, I know that all of these things can and will return and probably fairly quickly, but for now it is just depressing.  When things are depressing my motivation to eat clean goes out the window definitely take a beating as well, which then just becomes a vicious cycle of feeling guilty, etc.

I've had no problem hitting the gym every morning and changing up some routines, but I don't even want to look at anyone standing in front of the free weighst because I am super duper jealous.  I've been doing some 3 mile runs, some intervals with sprints and some cycling. But my main focus has been on doing circuit ab routines 3 times a week.  I've made sure to destroy them each time and love waking up sore!

Here is a short ab circuit that I did earlier in the week...

Working It

Getting a little wider

Although this isn't the best shot, I do think that I am gaining a bit of width in my upper back.  I've slacked off on the pull ups because my body just needed a break.  In fact, I took two rest days in a row this weekend.  Taking rest days is hard for me to do because I feel so much better after hitting the gym, but I know that they are needed.  I was able to get 105 lbs on the bench Monday morning for 3 reps, so I know the rest was good for me! 

And just for good measure, a shot of my abs coming in...

They may not be as tight as Lolo Jones, who just happens to be on the cover of this month's Oxygen, but they are a work in progress.

Oxygen

Each month I anxiously wait for latest Oxygen magazine to arrive in my mailbox. There is fantastic advice about clean eating, exercises, and motivation.  RIP- Robert Kennedy, the founder, who passed away not too long ago.  He made a huge impact on the world of fitness!  Erin Stern, one of my favorite competitors, was on the above cover in February.  

I'm not quite there yet, but I think changing up my ab routine and trying to keep the diet clean is working. This is contrary to the measurements that I got done this morning....gained 1/8 to 1/2 inch in several areas...maybe muscle? maybe the creatine?  hopefully not fat!  

After eating my cheat meal---Mi Rancho's Chicken Fajita Burrito:)  

Stir the pot

I tried a new to me core exercise yesterday and I LOVED IT!!

From Men's Health

You get into a plank position with elbows on the stability ball and then slowly "stir the pot" by moving the ball in circles.  Try doing 10 clockwise circles and then 10 counterclockwise circles!  I broke a sweat doing several of these sets.

I also tried these instead of the ab wheel:  stability ball roll-outs.  They weren't as difficult on the lower back and really engaged my core.

Now, go get your six-pack on!

What are your favorite core exercises? 

Holy obliques

After telling Rich that my waist has been growing, I reluctantly decided to do measurements with Jennie today.  And, I was right....it has grown a full 2 inches!  Holy cow.  And, no I'm not pregnant.  I think the culprit is the weighed side bends that I have been doing over the last few weeks.  My obliques are out of control.  I'm done with using any weights for ab work.  I had no idea that you could develop muscle that quickly and put on that much size.  From what I've read it seems like genetics play a huge role in how you develop these muscles, but weights do not help.

My leg workout:

• Leg extensions with light weight (30lbs) 2x30
• Wide stance barbell squat 2x15 @just the bar, 2 x failure @bar plus 40)
• Leg press (shoulder width) 4x8 (90 lbs)
• Walking lunges with dumbbells 3x20 (15 lb dumbbells)
• Dumbbell step ups 3x10 (15 lb dumbbells)
• Plie dumbbell squats 3x15 (one 20 lb dumbbell)
• Standing calf raises without weight (not supposed to do these so I only lift my legs slightly)
• Leg extensions 3x10 (80 lbs)
• Straight legged deadlifts 3x15 (65 lbs)