1/24/08 Log: Video Games Live

143.0 this morning, which is not bad considering that this is PMS week and my M6 last night was a solid meal consisting of 4 oz. fish, 1 c. sauteed spinach, and nuts instead of a more morning-weigh-in-friendly protein shake and nuts. I’m sure it would be more psychologically rewarding to do a lighter meal for M6 and see a lower scale weight in the AM, but this IS PMS week, and I need to do as much solid food as I can while staying within my calorie limits, or I’ll just end up snarfing huge bowls of cereal at night from the carb munchies.

I should come out of PMS and TTOM solidly in the 141.x territory if I keep up my workout consistency and stay clean on food.

No workout this AM, but I will be doing a lunch break parking garage skate again today as long as it isn’t raining. Taking that l-glutamine right after my leg workout yesterday was a stroke of genius. I barely feel any residual soreness from those heavy squats and lunges yesterday, and I should be fine for skating.

Tonight will be a wash for bonus workouts, unfortunately, since I picked up some unexpected tickets for the Video Games Live concert at the Hard Rock Live at Universal Citywalk. It’s supposed to be an awesome show fusing orchestral and choral renditions of classic video game theme music, video, and live performances.

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WORKOUT
=======================
– Inline skating (30 min)
– TT Core (15 min)

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NUTRITION
=======================
M1) 1 c. Go Lean Crunch, 1/4 c. Fiber one, 1/2 c. light soy milk, 3 egg whites
M2) Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 3 dried apricots, 1/4 c. Fiber One cereal)
M3) 4 oz. whiting filet, 1 c. veggie mix, 1/2 c. Kashi 7-grain pilaf
M4) 3 egg whites, 3 clementine oranges
M5) 4 oz. whiting filet, 1 c. veggie mix, 1 banana
M6) 3/4 scoop protein, 1/2 c. light soy milk, 1/2 oz. nuts

Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine, 3 fish oil caps, 3 Digest-All caps

First Colored Pencil Thingie

So I went to the second session of the beginner’s colored pencil class I am taking with my father tonight and finished up the orchid sketch we all started last week.

We were only allowed to use the three primary colors of red, yellow, and blue and white for burnishing last Wednesday, but this week the instructor said that we could use any other pencils we had as well. I figured that since I’d already pushed the values of my drawing pretty far using the primaries, I might as well finish with them instead of bringing in lilacs, pinks, and purples that would have matched the original reference image better–if I’d had access to them from the beginning.

This is a whole new medium for me, so I’m still figuring out how to integrate what I know about black and white drawing and digital coloring to a traditional medium that combines elements of both.

It’s a start anyway.

Orchid

1/23/08 Log: Anger = Cardio Fuel

I did TT 2k3 workout B today, which is mostly lower body and core. Took my sumo squats back up to 180 lbs and did lunges with a 95 lb barbell. RDLs stayed at 125 lbs. I was pressed for time on intervals, so I just alternated one minute rounds on the treadmill at 9.0 mph and 3.5 mph for 6 sets. I think I can do 9.5 or 10 mph high intervals, but I would need a 2 minute recovery instead of one.

My legs and adductors are feeling the workout already, so I will be slamming down a PWO choco banana shake with glutamine as soon as I get to work.

And regarding the fitness challenge at work…the organizer sent out an email to my team apologizing for the accusations and other BS of the past few days and invited us to stay in the competition without any changes or new weigh-ins. It looks like we are going to stick it out for the full 12 weeks.

On the plus side, just thinking about all the things that were implied in the past two days got me so fired up that I took my intervals up to 9-9.5 mph for my level 8 sprints, and am nearly back up to pre-holiday max lifts in sumo squats and deadlifts. The 95 lbs on the BB lunge was a new PR.

I know some people find some sort of Zen when working out…me, I’ll take a good mad on over tranquility any day. It even makes that dreadful cardio stuff bearable.

Not surprisingly, my favorite workout track is Disturbed’s “Down with the Sickness”. 😉

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WORKOUT
=======================
– TT 2K3 Workout B + Intervals (Run) (59 minutes; 498 calories burned)

Workout B
A1) Sumo Squat (3×8 @ 185, 175, 180 lbs)
A2) DB Lateral Raise (3×8 @ 15, 15, 15 lbs)
B1) Barbell RDL (3×8 @ 125 lbs)
B2) Stability Ball Jackknife (3×15)
C1) BB Forward Lunge (3×8 @ 95 lbs)
C2) Stability Ball Leg Curl (3×15)

Advanced Intervals (Treadmill run @ 9.0 mph/1 min. and 3.5 mph/1 min. x 6 sets)

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NUTRITION
=====================
M1) 60g raisins and oatmeal, 5 chili radishes, 3 egg whites
M2) Chocolate banana protein shake with 5g l-glutamine
M3) 3/4 c. lean beef chili, 1 c. spinach, 1/2 c. Kashi 7-grain pilaf
M4) Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 3 dried apricots, 1/4 c. Fiber One cereal)
M5) 3 clementine oranges, 1 scoop protein
M6) 4 oz. whiting filet, 1 c. veggie mix, 1/2 oz. nuts

Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine, 3 fish oil caps, 3 Digest-All caps

My Ghetto RoadID Revisited

A few weeks ago I mentioned that I had ordered some custom aluminum pet tags as a cheap alternative to the pricey RoadID tags marketed to outdoor cyclists, runners, and other fitness enthusiasts who tend to leave important bits of identifying information behind when they hit the asphalt, making it difficult for rescue personnel to A) figure out who the guy/gal bleeding all over the back of the ambulance is and B) notify the loved ones of said bleeder in the event of an unforeseen accident.

Well, my order from TagXpress arrived today, and I am quite pleased.

My pink $7.00 ghetto version of the $19.99 RoadID identification tag for outdoor sports enthusiasts arrived securely packaged in a plastic baggie with a bit of styrofoam wrap and two sheets of cardstock to protect it. I got the 1″ size, which amazingly enough fits perfectly on the velcro strap of my K2 Athena skates AND matches the cute pink breast cancer awareness ribbon embroidery on the side of the skates.

I got one for my husband, too, but his is a boring old black to go with his boring black and bronze K2 Exos.

Personally, I think the pink is the total shiznit. 😉

1/22/08 Log: My Personal Skating Rink

I’m trying a little experiment today.

As some of you know, I have used the fourth floor of the parking garage at my office complex as a personal gym for bodyweight workouts, stair and running intervals, and even Forza workouts. Nobody ever parks up there as there is more than enough parking at ground level much closer to the office buildings themselves, and at this time of year the roof is breezy, sunny, and free of debris.

It’s going to make a KICK-ASS inline skating rink for me during my lunch break!

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WORKOUT
======================
– YF Cardio (15 min)
– Inline Skating (30 min)
– TT Core (15 min)

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NUTRITION
=====================
M1) 60g raisins and oatmeal, 5 chili radishes, 3 egg whites
M2) Fiber One, raisin, and walnut trail mix
M3) 3 oz. grilled chicken breast, 1 c. asparagus veggie mix, 1/2 c. Kashi 7-grain pilaf
M4) Small banana, 1 protein fudgsicle
M5) 2 clementine tangerines, 1 protein fudgsicle
M6) 4 oz. whiting filet, 1 c. spinach, 1/2 oz. mixed nuts

Supplements: multivitamin, calcium 600 mg + D, vitamin C, 3 fish oil caps, Digest-All

1/21/08 Log: Office Fitness Challenge Dissension

The work challenge is going well, with my team currently in the lead after one week. The scale at the office continues to read about 3-4 pounds high (this is on top of clothing weight), but as long as it is consistent I don’t think it matters. Some of the guys are posting some pretty significant drops in scale weight, but I know a lot of them went in deliberately stuffed with food, bloated with water, and loaded with heavy clothing. There is talk of a restart with more controls on weigh-in clothing (shorts, socks, and tees for everyone), an agreement not to deliberately inflate one’s starting weight with extra food and water, and multiple weigh-ins/body fat checks over the course of a one week to make sure that the starting stats are true.

We discovered that the Omron’s BF% readings ARE affected by the scale weight entered, so an inflated scale weight can give a player (and their team) an unfair advantage in the competition.

Here’s the tracking site for the office challenge. I am on the South team. Notice that my team member Jon posted the highest percentage BF% change this week. He and a few of the other (clearly initially bloated) guys are the ones that brought on the grumbles this week.

What do you all think is the fairest way to empirically judge a contest like this? We are going with the team with the highest average percentage of bf% lost right now, but there are so many ways to manipulate the Omron reading that the only way it can be fair is if everyone weighs in wearing the same outfits and in a fasted state each Monday. With a buy-in of $80 per person, there is a lot of money at stake here.

I worked out at home today since I was scheduled for Workout A, which only requires dumbbells and a chin-up bar. I went up 5 lbs on my dumbbell incline chest press from 30 lb dbells last week to 35 lb dbells this week. Those last 2-3 reps were ROUGH, but I managed to push them out. I wish my Powerblocks could do 32.5 lbs, but I’m stuck with that big 5 lb jump between (x)0 lbs and (x)5 lbs. At least I can do (x)7.5 lbs. I did bodyweight intervals instead of outdoor running or cardio machines, and even got in a 15 minute YF Flexibility session.

I did a 15 minute jog/walk/stair session at lunch to round out my TT interval requirement, so workouts are done for the day barring a bit of bonus yoga if I’m in the mood later.

Food is going well now that the last of my delicious, light, fruity Taiwanese birthday cake is gone.

I have to stop by the grocery store on the way home to replenish the protein supply (fish, eggs, soy milk, etc.) and produce bins, but otherwise things are going smoothly this week despite the fact that this is PMS week.

In keeping with the goal-setting theme in this week’s posts at Pink Dumbbells, I’m shooting for 141.x and/or another 0.5% drop in body fat by next Monday!

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WORKOUT
======================
– YF Flexibility (15 min)

– TT for Fat Loss 2K3 Workout A (60 minutes)

A1) Chin-ups (3×6 @ Bodyweight; 4/2, 3/3, 3/3)
A2) DB Chest Press (3×6 @ 40, 40, and 40 lbs)
B1) DB Row (3×10 @ 35 lbs)
B2) DB Low-Incline Press (3×10 @ 35 lbs)
C1) Decline Push-ups (3×12)
C2) DB Incline Biceps Curl (3×12 @ 15)

Advanced Intervals – Bodyweight circuits x 3
– Squat Thrusts (30 sec)
– Jumping Jacks (30 sec)
– Mountain Climbers (30 sec)
– Jump Squats (20 sec)
– Rest (60 sec)

– Walk/Jog/Stairs (15 min)

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NUTRITION
=====================
M1) PWO Shake (1 small banana, 3/4 scoop protein, 1/2 c. light soy milk, 1.5 c. ice, 1/2 c. water)
M2) 1 c. Go Lean Crunch, 1/2 scoop protein powder
M3) 3 oz. grilled chicken breast, 1 c. asparagus veggie mix, 1/2 c. Kashi 7-grain pilaf
M4) Fiber One, raisin, and walnut trail mix
M5) 1/3 c. Kashi 7-grain pilaf, 1/2 c. lean beef and bean chili
M6) 1 boiled egg, 1 egg white

Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine

1/20/08 Log: TT Challenge Week 2 Stats

I slept in yesterday morning and went out to lunch with my husband and mother-in-law as a late birthday outing. We went to Chili’s, where I ordered the Guiltless Chicken Sandwich platter which consisted of a WW bun, about 4 oz. of grilled chicken breast with mustard, one cup of steamed veggies, and half a cup of black beans. Meals for the rest of the day were relatively on track, though I admit that I did have 2 more portions of my birthday cake (it was a light, spongy cake with whipped cream topping and fresh fruit–Asian cakes use more egg, less sugar, and less fat than American cakes–from the Taiwanese bakery, so I estimate that the calorie count was probably only 1/2 to 2/3 that of a typical Western fat-bomb).

We finished up the day with a date night out to see the Blue Man Group show at Universal Citywalk. 🙂 The Blue Cult “medium” jeans (not the AG “skinny” ones) looked pretty good and free of muffin-top hip fluff, and my arms were definitely looking better than they were 2 weeks ago, so rock on, 2K3!

As for today, I took some measurements this morning now that I am 2 weeks into the TT challenge. Photos may have to wait until tomorrow morning as I am catching up on a ton of stuff today, have already eaten about 4 meals (so pics would be deceptively bloated), and cannot do a thing with my hair.

Weight is down 3.0 lbs, and some other key measurements are lower as well, most notably (and predictably) my chest, LOL. I left my Omron at work, so I’ll have to until tomorrow morning to check that. Using Durnin/Womersley 4-site skinfold equation to calculate my BF%, I got a reading of 24.51% today, down 2.45% from two weeks ago. I am using the D-W formula instead of the popular Jackson/Pollock formula because the 3-site J-P equation seems to skew VERY low on me, giving me BF% readings of 15.72% with my current skinfolds. The Durnin/Womersley formula might be high, but I find it more motivating to OVER-estimate my body fat percentage than to UNDER-estimate it. I also used the Navy’s circumference-based method to calculate my body fat and got 24.95%.

My mini-challenge for myself this week is to log every day into DietPower so the program can better predict my metabolic rate and to hit all of my workouts. I’ll also do as many of the official challenges Kyra posted at Pink Dumbbells as I can on my non-TT days. These include a push-up challenge, a junk food resistance challenge, and a 1-mile run. 🙂

All right…time for me to put on the workout shoes and get in some some bodyweight intervals and a bit of YF flexibility. My hamstrings and glutes are starting to complain about Friday’s workout, and I need to get some blood flowing back there.

Week 0 2 4 6 8 10  12
1/6/08 1/20/08 2/3/08 2/17/08 3/2/08 3/16/08 3/30/08
Age 32 33
Weight
(lbs)
145.8 142.8
Neck 13″ 13″
Shoulder 42″ 41.5″
Chest 36.5″ 35″
Waist 27.25″ 27″
Abdomen 29.5″ 29.25″
Hip 39.25″ 38.75″
Thigh 23.5″ 23.5″
Knee 13.5″ 13.5″
Calf 15″ 15″
Ankle 7.75″ 7.75″
Bicep 12″ 12″
Forearm 9.5″ 9.5″
Wrist 5.75″ 5.75″
W-H
Ratio
0.69 0.69
SF-Thigh
(mm)
15 14
SF-Tricep
(mm)
13 10
SF-Subscapular
(mm)
11 12
SF-Suprailiac
(mm)
15 10.25
SF-Bicep
(mm)
6 4
BF%
Omron
20.8%
BF%
Navy
25.95% 24.95%
BF%
Durnin-
Womersley
26.96% 24.51%

1/18/08 Log: Birthday Book

Happy birthday to me, hehe!

(Where did those 33 years go?)

I weighed in this AM at 142.8 lbs, which was a nice surprise since I haven’t been this low since early December. Apparently not ALL of the gain over the holidays can be explained away as water retention.

:: blushes ::

Anyhow, I’m feeling and looking leaner after two weeks back on the warpath, and with all of these challenges (not to mention four male co-workers ready to give me $#@% if I slack off) to motivate me, I am looking forward to rocking my skinny Pants-o-Meter AG jeans in 10 more weeks.

When I crawled into bed last night, I found that DH had put a wrapped package under the covers. It turned out to be a copy of The New Rules of Lifting for Women by Lou Schuler, Alwyn Cosgrove, and Cassandra Forsythe. I’ve had the original (men’s/unisex) version of the book checked out from the library on the serial renewal plan (e.g. nobody else wants it, so I keep renewing it online) for the past 4 months, and I’m eager to see what the differences are between the two books. WOO!

I took today off and will be spending my birthday working out, sewing a cute party dress, reading, posting the final details about the PDB/JSF cruise, and possibly catching Sweeney Todd. Dinner will be homecooked food at my parents’ house, including snow crab legs and tons of fresh oranges and papaya from my dad’s garden no doubt. I’ll try to control the portions as I am due for 2 week progress pics and measurements on Sunday.

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WORKOUT
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– TT 2K3 Workout B + Intervals (Elliptical) (67 minutes; 677 calories burned)

– Recumbent Bike (LVL 7 x 30 minutes; 256 calories burned)

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NUTRITION
=====================
M1) 1 c. Go Lean Crunch, 1/3 c. light soy milk, 1/4 c. Fiber One
M2) Pineapple protein shake
M3) 4 oz. chicken breast, 1 c. veggie mix, 1/2 c. Kashi 7-grain pilaf
M4) Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 3 dried apricots, 1/4 c. Fiber One cereal)
M5) 5 oz. crab, 1 c. veggies
M6) 2 c. Go Lean Crunch, 1/3 c. light soy milk, 3/4 c. veggies

Est. Calories/Ratios: 1639 calories (not counting possible birthday cake and/or ice cream)

Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine, 3 fish oil caps