SQUATS

Considering I could not squat with just the bar (45 lbs) in November, I'm pleased to announce that yesterday I squatted 175 lbs for 5.  OH YEAH:)  I think 200 lbs is going down in the next couple of weeks.  It is amazing how quickly the body responds to being pushed.  I love it!  My legs and booty are loving it too...seeing some definite progress.  Progress is what it is about, people.    

Squats

Happy New Year!  This year I'm going to grow some legs:)  I've always had a hard time with my legs, but the last two weeks have changed that....I'm lifting much heavier and seeing results quickly.  Let's hope it continues!!

Get out there and SQUAT!

Over Easy Eggs and Broccoli?!?

My lunch the last two days....a bowl of steamed broccoli topped with two over easy eggs!   Sounds weird, but it was so dang yummy.  The runny eggs create a sauce for the broccoli that is much healthier for you than topping it with cheese!  Easy way to get in some protein and veggies without a lot of carbs.

After hitting the gym twice today (once for chest and a body weight leg circuit and then for cardio and abs) I was feeling HUNGRY.  After I ate my broccoli and eggs, I had a little dessert.  I put 1/2 an avocado, 2 tbsp casein protein, 1 tbsp unsweetened cocoa, 1 tsp honey in a coffee mug and whipped it all up together until I got a chocolate pudding like substance.  It was just what I needed!

TODAY'S WORKOUTS

Warm up - 2 miles on bike, resistance 7....easy.

Chest 
Flat bench 5 x 5 (95 lbs)
Decline with cables 3 x 12 (45-50 lbs each arm)
Incline bench with dumbbells 3 x 10 (30 lb dumbbells)
Push-ups 3x15

Bodyweight Leg Circuit (complete 2 times through with 1 minute of rest)
Walking lunges - 50
Single legged deadlift - 40 each leg
Curtsy lunge - 25 each leg
Plie squats with leg lift - 30

I had to come back home after this portion because Rich had to get ready for work, but I went back at lunch time to do some cardio and abs.

Ran 1 mile

Bicycle abs 3 x 50
Crunches 3 x 25
Decline crunches with 20 lb barbell 3 x 12
Oblique side bends with 25 lb dumbbell 3 x 25
Stability ball plank with circles 3 x 10 (each side)
Plank 2 x 1 min
Side plank with 20 reps raises

Biked 2 miles with intervals:
-1 minute at 6 resistance
-1 minute at 10 resistance, as fast as possible.

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)