I’m feeling good again! I may even be well enough to sing some karaoke this Friday at my favorite wine bar, Gran Cru. (I don’t even drink…I just go there to sing once a month since they are non-smoking and very laid back there.)

My strength was a bit low this morning since I did my workout fasted, but I’ll try eating half of my breakfast before my workout on Thursday to alleviate some of that.

Yesterday’s increased water intake and limited starchy carb strategy pretty much took care of my weekend water weight gain, and I am back down to 141.6 lbs from yesterday’s high of 144.4 lbs this morning. Yeah, you read that right–I was carrying some 3 lbs of water weight just from too much sodium and too little water this weekend. Isn’t it fun to be a woman?

I need to watch my water totals again since I seem to have dropped down to around 10 cups/day from my old average of 16 cups/day.

I’m going to stick with my single serving of starch (usually my breakfast oats) per day and keep my fruit and veggie intake relatively high at 6+ servings for the IC.

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TODAY’S WORKOUT
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- Shoulders and Legs Circuit with Trainer
1) 45 degree Leg Press (4×8 @ 180, 230, 230, 230 lbs)
2) DB Lateral Raise (4×8 @ 10 lbs–Increase to 12.5 or 15 next session)
3) 1-legged Squat (4×8 @ bodyweight)
4) DB incline rear delt raise (4×8 @ 7.5, 10, 10, 10 lbs)
5) DB Seated Arnold Press (4×8 @ 15, 20, 20, 20 lbs)
6) Seated Leg Curl (4×8 @ 105 lbs)

- TT for Women Weeks 9-12 Workout B
A1) BB Squat (3×8 @ 155 lbs)
A2) Eccentric Pull-ups (3×5)
B1) BB Romanian Deadlift (3×8 @ 125 lbs)
B2) DB 1-Arm Standing Shoulder Press (3×8 @ 25 lbs)

- OARS 1 & 2 for Life’s Odyssey

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TODAY’S EATS
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PWO) 20g pro/40g carb PWO shake with BCAA
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) Pineapple soy protein smoothie
3) 4 oz. chicken breast, 1 pear, 4 c. mixed salad greens, 2 T. salsa
4) 3/4 c. LF cottage cheese, 3/4 c. grapes
5) 4 oz. chicken breast, 1 c. mixed veggies, 1/2 oz. walnuts
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 2 servings BCAA, 1 serving l-glutamine

UPDATE: I was mistaken about the information for the Rachel Cosgrove teleseminar. I’ll post the actual time/date/number to call when I have more accurate data! Sorry for the confusion.

There will be a free teleseminar tonight featuring strength and conditioning expert Alwyn Cosgrove, who will be participating in the Ultimate Body Makeover teleseminar with Scott Colby.

Alwyn Cosgrove

• Why you do NOT have to create a caloric deficit of 3,500 calories to lose a pound of fat
• The real truth about whether you burn more fat exercising first thing in the morning on an empty stomach.
• Why the more calories you burn during training does not mean you will be burning more fat
• Whether a low fat diet or a low carbohydrate diet will cause you to lose more fat.
• Why aerobic training may be making you fatter
• The myths and lies you’ve been taught about the Fat Burning Zone

Call details: 

• Time: 8 PM EST
• Phone: 218-486-1300 Pin: 540676