Free Scorpio Daily Horoscope

Free Scorpio Daily Horoscope

Define Yourself Workout B

Despite still being a bit sore from Sunday's workout - I hit the gym and did phase B  - I got my HRM battery changed in the strap  but that appears to not have been the problem I used my old strap and it too wasn't being picked up by the watch -- I wore both and one would connect once in a while so got a calorie burn at least.  I think it was the one I had low on my rib cage vs up higher at bra band height.

The workout
Reverse Wood Chop - 1 set @ 50lb x 8 1 set 70lbs x 8
Prone Jackknife 2 sets of 8 - these are getting easier I didn't fall off the ball once
Step up - used the high step 2 sets 15lb X 8
T Pushup - oh dear lord these were impossible.  said to do 4 each side I did 2 each side and not continuous.  Had to do a push up rest raise arm down rest rest rest.... do other side.  First 2 on each side I raised the 12 lbs weights the second set I did with just raising my hand that was hard enough 2 on each side
Single leg squat - once again an impossible exercise.  It said to lower to the height of a bench don't sit just brush well hell if I could get down 1/5 of the way to the bench did this 2 sets of 8 as low as I could go - anxious to see how sore I'll be tomorrow or Thursday
Alternating lateral raise 2 sets of 10lbs X 8  first set was easy 2nd was a challenge to finish the 8 so think the choice of weight was good
Supinated hip extension w/ leg curl SHELC - love this exercise my hams feel it and my butt.  anything to work the back side is good 2 sets of 8
Inverted Row - I admit I was scared of this one it looks so hard in the pictures but it actually wasn't half bad.  I actually liked it - first set 8 2nd set only did 6

Came home had a protein shake added 20 almonds mmm chocolate almond ice cream is my favorite and this combo was excellent.  Made a baked potato while I soaked in epsom salt hot bathtub.

This morning had appointment with legal document filing service to start divorce paperwork.

XM radio started up a new radio station, its a electronic dance mix.  Its pretty good to listen to late at night driving home from Prescott!!!

OH THE PAIN!!!!

First workout for the "Define Yourself" workout A Female Body Breakthrough and Oh dear I hurt and I'm pissed because the battery in the heart rate monitor chest strap decided to die - so I worked out for 90 minutes and have no idea what my calorie burn might have been or what my heart rate registered.  I know it was high a couple of times and I know I pushed myself hard.

the workout:
Wood Chop 1 set 30lb X8 1 set 50lbs X 8 and one set 70lbX8
Plank 1 set 60 seconds 2 sets of 45 seconds
Dumbell squat with offset load - weird only holding one weight doing the squat then switching did 2 sets of 25lb X 8 and one set 30lbs x 4
Dumbell alternating overhead press 1 set 20 X 5 reps each arm 1 set 20 x 4 and one set 15 lbs x 8 reps
Single leg bent knee deadlift 1 set 15lbs X 8 one set 25lbs X 8
Chinup w/ band assistance 2 sets of 4 - this is where my left elbow started to hurt again majorlly painful!!!
alternating lateral lunge 1 set 15lbs x 5 one set 10 lbs x 8
Two point dumbell row - one set 20 X 8 one set 30 X 8

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I enjoyed doing a new routine.  I know I'm going to be even sorer tomorrow.  I went to walmart afterwards and bought some more epsom salts w/ the eucalyptus and spearmint and also some thermacare back wraps as my low back is hurting the last couple days.  I put icy hot on elbow took some aleve and soaked in epsom salt bath when I got home.  Went to get a new battery but couldn't get the compartment opened up.  will have to use the unencoded strap I still have until I can figure out how to open the dang thing and find out what size battery it uses.

Yesterday went hiking on Mingus Mountain - that was fun and the weather was pretty perfect.  Not overly hot and in the shade it was perfect.  Hope to do that again real soon and if not there just hiking anywhere is good and I want to do more of it, especially now that the weather is getting cooler.

Workout FBB woA#5

Last workout for this phase I pushed myself tonight cause I didn't eat very well all day.
Bird Dog 3 sets of 10
Forward ball Roll 3 sets of 10
step ups - 2 sets of 10 25lbs one set body weight on the high step
3 pt dumbbell row 1 35lb x 5 1 30 x 5 1 set 30 x 10 one set 35 x 5 and 30 x 5
Partial co contractrual lunge 2 sets of 10
Push up 1 set 10 one set 8
Hip thigh extension 3 sets 10
Bent over reverse fly 3 sets of 10 10lbs

Labor Day

Had a very good day today.  I went to bed at 9 last night- and then when my internal clock woke me at 5 am I forced myself to stay in bed roll over and slept in till almost 7!!  Wonderful!!!!  Got up and after my usual morning routine went for a hike at the creek by the house.

Then I went to the gym and got in a workout and then to the grocery store.

Posting my workout for today  Was FBB Workout A 4th workout for this one.  I'm a little frustrated with the overhead squats as I can't do more than 21 lbs sheesh how am I ever going to be able to lift my bodyweight if I can't do 21 lbs more than 8 times!!!!  I can back squat more but that overhead thing just kills me!!

Russian Twist 10lb medicine ball 10X each side 2 sets ( up 5 lbs from last time)
Prone Cobra  70 seconds 2 sets  (up 15 seconds from last time)
Overhead Squat 2 sets of 16 lbs ( tried 21 lbs only did 6 reps)
Lateral raise w/ extended rotation 2 sets of 12 lbs ( up 2 lbs from last time)
Single leg single arm romanian Deadlift 2 sets of 20 lbs ( 5 lbs more than last time)
Split Stance cable single arm lat pullover  2 sets 12.5 lbs
Bulgarian split squat 2 sets of 10
split stance cable row 2 sets 32.5

food for the day so far anyway - its only 5 so will be eating again I'm sure.

NutriMirror.com dbackerfan's reflection: nutrition facts for September 6, 2010 FOODS & SUPPLEMENTS Calorie Balance Calories Expended 2095 Calories Eaten 1811 Net Calorie Balance 284 Nutrient Balance %DV Total Fat 30 g 50%*   Saturated Fat 7 g 35%   Trans Fat 0 g — Cholesterol 223 mg 74% Sodium 1253 mg 54% Total Carbs 233 g 129%*   Dietary Fiber 28 g 110%   Sugars 90 g — Protein 152 g 112%* Vitamin A 1904 µg 272% Vitamin C 35 mg 47% Calcium 857 mg 86% Iron 17 mg 94% FOODS ONLY Calorie Balance Calories Expended 2095 Calories Eaten 1811 Net Calorie Balance 284 Nutrient Balance %DV Total Fat 30 g —   Saturated Fat 7 g 35%   Trans Fat 0 g — Cholesterol 223 mg 74% Sodium 1253 mg 54% Total Carbs 233 g —   Dietary Fiber 28 g 110%   Sugars 90 g — Protein 152 g — Vitamin A 1904 µg 272% Vitamin C 35 mg 47% Calcium 857 mg 86% Iron 17 mg 94% SUPPLEMENTS ONLY Calorie Balance Calories Expended 2095 Calories Eaten 0 Net Calorie Balance 2095 Nutrient Balance %DV Total Fat 0 g —   Saturated Fat 0 g 0%   Trans Fat 0 g — Cholesterol 0 mg 0% Sodium 0 mg 0% Total Carbs 0 g —   Dietary Fiber 0 g 0%   Sugars 0 g — Protein 0 g — Vitamin A 0 µg 0% Vitamin C 0 mg 0% Calcium 0 mg 0% Iron 0 mg 0% *As compared with user-specified targets from the diet preferences page. Numbers may be outside the acceptable range as specified by the Institute of Medicine of the National Academies. Calories history for September 6, 2010 Totals for Period (one day) To Maintain My Current Weight (daily average) To Meet My Weight Goal (daily average) Calories Expended Through Lifestyle Activity 1759 1759 1759 Calories Burned Through Exercise 338 338 338 Total Calories Expended 2097 2097 2097 Recommended Calorie Intake 2097 1658 Calories Eaten 1811 1811 1811 Remaining Available Calories 286 -153 Food and Supplements Avg. serving size Frequency Avg. Calories per serving Avg. Calories per day Roasted chicken breast , meat only 8 ounce 1x 374 cal. 374 cal. Brown rice , Whole Grain instant Brown Rice (Uncle Ben's) 2 cup 1x 340 cal. 340 cal. Rockin' refuel , Chocolate milk (Shamrock Farms) 1 serving 1x 300 cal. 300 cal. Egg Beaters , 99% real eggs (ConAgra Foods) 1.5 cup 1x 180 cal. 180 cal. Oatmeal , old fashioned, 100% whole grain, uncooked (Quaker Oats, Country Choice, Northern Gold) 1 serving 1x 150 cal. 150 cal. Creamy Peanut Butter , Natural (Smucker's) 3.2 teaspoon 1x 105 cal. 105 cal. Bananas 1 extra small (less than 6 in.) 1x 72 cal. 72 cal. Apples , with skin, fresh 1 medium 1x 72 cal. 72 cal. brown rice rice cake , brown rice rice cake unsalted (Lundberg) 1 piece 1x 70 cal. 70 cal. Green Beans no salt added , cut green beans no salt added (walmart) 14 ounce 1x 66 cal. 66 cal. Milled Flax Seed , Milled flax seed (Hodgson Mill) 1.5 tablespoon 1x 45 cal. 45 cal. Peaches , fresh 1 fruit 1x 38 cal. 38 cal. NA: data not available * zero or trace amounts

Takedown of NOM's Lies About Prop 8

Lily Allen - Fuck You Music Video

Glenn Beck's "Restoring Honor" Rally - Interviews With Participants

these people are just so scary and stupid - good for a laugh at least.