One week into it

One week into my intense training, I have already seen results.

Measurements:

Biceps:     10 1/2"

Forearm:    9"

Waste:      27 1/2"

Hips:       33 1/2"

Glutes:     36"

Thighs:     21 1/2"

Calf:       13 1/2"

Height:     5'7"

Weight:     136 lbs.

I have been repeating the same workouts, but I have also been cleaning up my diet; So it's not just that my physical activity has increased, my intake had decreased and become much cleaner.

As for my workouts, I took Wednesday and Sunday as my rest days--Lord knows I needed them.

1.11.13

Military Press:   3 sets of 10-12 at 85% weight
21's:             3 sets at 85% weight
Skull Crushers:   3 sets of 15-20 at moderate weight
Row 400 Meters
Tree Huggers:     3 sets of 15-20 at moderate weight
Bent-Over Row:    3 sets of 15-20 at 80% weight
Dumbbell Flies:   3 sets of 10-15 at moderate weight
Row 350 Meters
Lat Pull Down:    3 sets of 10-15 at moderate weight
Arm Press:        3 sets of 10-15 at moderate weight

Sumo-Squats:      3 sets of 35 (add weight if you're able)
Lunges:           3 sets of 10 on each leg (add weight if able)
Glute bridges:    3 sets of Pulsing at 35 secs. with legs wide and narrow. 

Planks:
These are the different planks that I chose to use at 40-60 seconds each; Otherwise, 10-15 each leg for leg-raised-planks.

STRETCH

1.12.13

8 Min. warm-up on treadmill @ 6.5 pace

Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
Jump rope:  1 Minute
Bear Crawl: 50 Meters
Burpees:    12
>>Try to do this without taking a break between sets.

20 V-ups
20 Side-Crunches (20 each side)
20 Twist Crunches (20 each side)
20 Bus Drivers
>>Repeat 3x

STRETCH

Though 1.12.13 doesn't require as much time as a lot of the other workouts, if you exert yourself you will definitely get a great cardio and body-weight workout. 

I am looking forward to seeing even greater results, and though my schedule is going to require much more of me, starting tomorrow, I am not going to forget the goals that I have set for myself. 

This quote, in which I found on Pinterest--shocker--is something I don't mind being reminded of daily. I hope that it sticks with you just as much as it sticks with me.

Be blessed.

You thought you were sore?

Today I went and did my daily workout, and stretching, and boy-oh-boy am I feeling it! Even getting out of the car and walking up the driveway is a challenge. 

Also, if you're going to do a dead-lift, please, by all means make sure that you have the form right!

I didn't use the dead-lift lift much when I was lifting a few years ago, but when I started CrossFit I was using the dead-lift--a lot. 

Nonetheless, I'm not so sure that I have perfected the art of its technique. You'd think that it wouldn't be too difficult of a concept for someone who has been lifting for 3 years consistently; well, for the most part consistent. 

Anyhow, today was a good day at the gym. And yes, I am more sore than I was yesterday. However, I do feel a bit like this Meme when I woke up this morning...

I have a feeling I will be reminding myself of this Meme tomorrow morning. 

Workout
1.8.13

8 Min. Warm up on treadmill @ fast pace

Bench Press: 3 Sets of 8-10 Reps of moderate weight

400 Meter Row @ fast pace: 3 Sets
(Alternate Bench Press and 400 Meter Row to keep heart rate up)

"Tree-Huggers": 3 Sets of 15-20 (Obviously this is not the correct terminology, but when I was taught this technique, no one told me the correct wording. You sit on a bench with a dumbbell in each hand, then bend slightly with your back straight, squeeze your shoulder blades together while you bring the dumbbells up and down. You move as if you are "hugging a tree.")

Skull Crushers: 3 Sets of 15-20 with EZ-Bar 

Dumbbell Row:   3 Sets of 10-12

Lat. Pull Down: 3 Sets of 10-12

Planks: 30 Sec. Middle, 45 Sec. right and left side, 35 Sec. Middle

STRETCH

And, we're off

Alright, so despite the fact that I have been going to the gym less than consistently, I have however; kept myself in decent shape. If that can even be dubbed as proper terminology.

Anyhow, like I have listed under my goals, to shape and sculpt my entire body, I did a good 'ol leg workout yesterday. And no, I cannot walk without looking like a waddling penguin. 

Though compared to many workouts that I have done, this is one of the easier workouts. Like I said, I haven't been the most consistent in the gym, so I am working my way back up to the higher intensity--in all realms of fitness. I believe that it is important to listen and know your body so that you can strengthen, progress, and make gains in a timeline that is right for your body.

Now, I am not saying that you don't push yourself, because pushing yourself is what you should be doing everyday--including all aspects of life; physically, mentally, academically, emotionally, spiritually, etc. I'm not sure that I know one single person who is content with being stuck in a plateau his or her entire life. I'm not saying we have to exhaust ourselves, but what I am saying is that if we are not growing, gaining, or at least striving to better ourselves, we are declining in those areas.

Again, just like working out. Because I wasn't striving, or pushing myself to make gains, here I am, having to push myself even harder than I had to when I was in optimal physical condition. But, I will get there and I am determined to succeed.

Alright, so the workout that I did yesterday that is causing me to take on the penguin waddle is this little gem.

Work Out 
1.7.13

1 Mile Run (treadmill) @ 6.5 pace

Squats:    3 Sets of 8-12 reps @ 80% weight max

Dead Lift: 4 Sets; 7 Reps, 8 Reps, 9 Reps, 10 Reps

Adductor (inner thigh) Press: 6 Reps of pulsing for 30 Seconds until knees touch.

Abductor (outer thigh)  Press: 6 Reps of pulsing for 30 Seconds until you reach full extension.  

20 V-Up Sit Ups
5 Push Ups
20 Sit Ups
5 Push ups
20 Bus Drivers
5 Push Ups
20 Leg Raisers
5 Push Ups
20 Flutter Kicks
5 Push Ups

35 Sec. Wall Handstand

Stretch--DO NOT FORGET TO STRETCH! <<<That's more of a reminder to myself, as I do not always stretch as I should.

Here's to the beginning

Though it may be a bit cliche to begin a "fitness/health/better-me blog" starting off the new year, but in all honesty, why not?

If you know anything about me, which I am going to assume that you don't, I have always been into physical-fitness. Though, within the last year I haven't been as "active" as I have always been, in my defense, 2012 was B-U-S-Y! Long story short, I got engaged, married to the love of my life, moved out to the East Coast for six months, and now I have moved back to the Midwest to finish up my B.A. degree in Public Relations. 

However, though I enjoy being fit and healthy, I do have a weakness. 

Sweets. 

Okay, not just sweets, salty foods too. Alright fine, I love food. 

That is another reason why I am in the place that I have found myself wallowing - exactly why I titled this blog All I Wanted Was Some Cake. I like cake - a lot. And I see that it is time to make some permanent changes.

Now, it is time for me to whip myself back into shape and get back to my healthy and active lifestyle. With that said, I do have some goals for myself.

  GOALS

1. Do 3 FULL pull-ups (no band)
2. 5 Hand stand push-ups RX
3. Strengthen my core
4. Reshape and sculpt my entire body
5. Regain and strengthen my overall wellness.

I do not think that my goals are unrealistic, and I am ready to take the steps necessary to meet them - even if it is waking up at 5 a.m. before my 45 minute commute to school. 

What to expect from my posts:

I will be posting my progress, meals, recipes, workouts, pictures, measurements, and videos/evidence of the goals that I meet. I will post as often as I can, as I will be a full time student deep in my senior year of college; therefore, time isn't going to be my friend. However, I will be posting as often as I  able, which will(hopefully) be - at LEAST - one post per week. 

Measurements:

Biceps:     10 3/4"

Forearm:    9"

Waste:      27 1/2"

Hips:       33 1/2"

Glutes:    38 1/2"

Thighs:     22 1/2"

Calf:       13 3/4"

Height:     5'7"

Weight:     143 lbs.

---

I long to redefine my genetics by proving to myself, and others, that these goals can and will be met. So, beginning tomorrow morning, I will be pressing toward the ends of which to meet my goals. 

Also, you must know that I do not feel that I am "overweight," but rather that I am discontent with where I am personally, and that I am a strong believer in that; If you want something to change, you have to take the steps, yourself, to make the changes. 

As Albert Einstein once said, "The definition of insanity is doing the same thing over, and over again and expecting a different result."

So, I am withdrawing myself from insanity and changing. I should always be doing something in the present that will benefit my future.