DawnMarie's IMPC 2007 Log: Me Against the Mirror - Page 5

DawnMarie · 08-21-2007, 12:20 PM

Felt GREAT this morning! A little Morning Spark (caffeinated drink mix) on an empty tummy sure helped get me going!

Motivation is high and scale and BF are on the way down...woo-hoo!

Tuesday AM WO

Back/Abs
Up on Wide Grip Pulldowns today and up on reps on DB Rows. Added some narrow grip pulldowns just because. Stayed away from the decline crunches and did med ball work instead.

Incline Treadmill
Steady State, 30 min, miles, ~325 cals, 4.0 speed min, ~ 2 miles
Awesome sweat! Back WO had my HR up before I started and great to stretch out the legs after last night. Hope to add a little variety to my cardio this week.

DawnMarie · 08-23-2007, 01:12 AM

Wednesday - Day 3, Week 4

Shoulders/Abs/Cardio
Up 5 lbs to 25 DBs on Military Presses & Upright Rows, 20s on Laterals- felt awesome to make progress on weights and get back closer to where I used to be. Considering these were supersets I was happy with the weight, especially considering I've lowered carbs alot the last 2 days. Skipped abs today to give them a rest.

Incline Treadmill Intervals
21:27 min, 1.38 miles, 206 cals, 3.0 - 6.3

speed
Did some extra shoulder sets with light DBs to get HR up since my treadmill incline is not very challenging. I was bad and ended up running for a bit toward the end. It felt so great but I know it is probably not the best thing for me at the moment. They keep posting up signs at work about some upcoming runs sponsored by the gym there and I guess it got to me

Diet

Keeping carbs low, super tight with diet

, but didn't get enough water in today and noticed a little bloating this evening and feeling a bit dehydrated. Will try get in what I can this evening and stay hydrated tommorrow, will be out of town most of the day for work stuff. :geek:

Supps
Got my supps in today - yay!

Looking forward to my Xtend and Ragnarok in the AM. Also tried a couple new wheys this week. We resorted to a local discount store and tried their Vanilla and it actually wasn't bad. I am really burned out on Chocolate ON. I wanted something fruity so got 4EverFit Tangy Orange Isolate and it was pretty good. With the fruit flavors I don't like it when it is creamy and this one wasn't with right amount of water. Mixed easily with a spoon which was nice. I really liked the flavor of the ErgoPharm Green Apple but both times I got it and humidity had gotten in it and it was clumpy - YUCK! Darn Florida weather!

Happy Hump Day!! Half-way through the first week of school and I think this time things really are getting less crazy around here! *crossing fingers* Trying to catch up on things with house and family and then hope to get around to journals more often..and FINALLY look at last months IMPC pics! :redface:

DawnMarie · 08-24-2007, 03:15 AM

Thursday - Day 4, Week 4

Bis/Tris/Abs
Got it done but running late and kind of rushed through, not as focused as usual. Went heavier to shorten the supersets and threw in a few exercises I don't normally do to mis it up a little - did cable pushdowns and some BB curls. I was happy I could still curl 65 lbs but boys it was harder than it used to be!
No abs today. Still resting them hoping to alleviate the issues I've been having. I can still feel the 6 pack underneath so I think they'll live missing a few WOs

NOW....if I can just keep getting lean so someday I can see them I'd be set!

Incline Treadmill
20 min, miles, cals, speed
Lower intensity today. Wanted to do 30 min but had to cut it short. But less is better than nothing!

Diet
Had a pretty bad day today in several ways but I was SO proud of myself that I did NOT emotionally eat or binge! I was tempted to and even went to the snack area at work looking at labels for something decent but I knew having anything with sugar woudl set me off and makeme crave more carbs. I reached for a diet soda instead and went back to my desk.

Completely tight with diet again today and keeping with the low carbs. Supposed to have a higher cal day tommorrow with some evening carbs...not sure if I will do it or keep with what I am doing a bit longer.

DarkFalcon · 08-24-2007, 07:30 AM

Great job on the willpower DM! I know how tough it is to resist goodies when your feeling down. Problem is when you give in you end up feeling even worse instead of better!

DawnMarie · 08-25-2007, 01:10 PM

DF - Thanks! I totally agree with you on that. I definitely woudl have regretted it later.

********************
Yesterday my son woke up puking so I took an off day swapping with today (WO later). I still did higher carbs/cals but did a min-carb up. Sooooo...I got on the scale this morning expecting to see my weight go up and.....

161.6!!!!

**DOING HAPPY DANCE**

I have not seen this number on the scale in 6 MONTHS!! My all time low in the 156s was LAST YEAR in August. Needless to say this got me even more determine to stick with the low carbing and stay focused! I am going to hit the 159s soon!!

And amazingly this is happening with MUCH less cardio thank in the past as long as I am strict with the diet.

DarkFalcon · 08-26-2007, 06:02 AM

Great job DM!! :clapping: Love the pic too.

DawnMarie · 08-26-2007, 06:59 PM

DF - Thanks!

I couldn't resist the furry little guy - he was too funny!

******************
Saturday - Day 6 of Week 4

After the great reading on the scale I was realy looking forward to my WO but the little one wasn't feeling well and by the time I was ready to go work out I was feeling awful too. Slight fever, nausea and the worst part was just feeling weak like I was hit by a truck or somthing. Ugh! MrDM said I looked really pale so I gave in and took my second off day and rested. Felt somewhat better by the evening and we had a small celebration for MrDMs birthday which is on Monday and I'm happy to say we kept diet in check

I found some sugar free, low carb, teeny tiny mini-cupcakes that I served so he could have a taste of "cake" without blowing the diet.

Sunday - Day 7 of Week 4

Weight up only half a pound after 2 carefully controlled days with a little more carbs (still low cal). Excited to see what happens this week!

LEGS/ABS/YARDIO

Decided since doing legs on the weekend with more time and some extra carbs in me to add in some bonus leg work, so played a little and did what I felt like after my normal leg WO. Was dripping with sweat and HR up so skipped extra cardio. Had one hour of yardio to do curring grass and I think it did the job on it's own!

3 Sets ea
Squats (used box)
SLDL (on step) - Up 20 lbs to 135, felt these!
Plie Squat (DB)

Decline Crunches - 3x20 - no wt, then 10lbs, then 15lbs
Abs felt great today after a few days of rest. No pain! Working my way up in weight gradually.

Bonus Legs
Calf Raises on step w/DBs - 1x20x20, 1x30xBW
Walking Lunges 1x20x20
Leg Ext 2x15x75, 1x40x35
Leg Curl 1x15x70
One Legged DB Squats 1x15x15

Happy Sunday everyone!

dnyc99 · 08-26-2007, 07:14 PM

Awesome job DM...those 150's are just around the corner now!!!

Happy Bday to MrDM. Is his bday this coming Monday? Another virgo I see!!

Hope you all get better soon.

Take care of yourselves...and happy Sunday to you too!

~D~

btw: Im doing the happy dance for you as well.

DawnMarie · 08-26-2007, 07:34 PM

Thanks DNYC! I hope you are right about the 150s...I refuse to mess it up this time..they will be MINE!

Yes, MrDMs birthday is tommorrow (Monday)... he will be officially 4 years older than me until my birthday so I am obligated to tease him

He will be having some birthday "cave time" tonight watching sports and doing a fantasy football draft while I entertain the boys.

DawnMarie · 09-03-2007, 11:29 AM

From Thurs..forgot to post here...
This has been a very demanding week with work and family stuff. I've been working early and late and hopefully it will end tommorrow and I can get back to regular posting! Doing pretty good under the circumstances. On track with WOs except yesterday I took an off day and didn't stick to diet because I was stuck at work unexpectedly with no dinner packed. Today I was really busy and ate much too little and then ate too much tonight once I wasn't busy and realized I was starving! At least I did get up at 3:45 am so I could get my WO in.

TOM came early too though (ugh!) so between stress and cravings I suppose being up a pound or two is not so bad...thinking positive and SOOOOOOOO looking forward to the 3 day weekend! Gotta get in bed so I can get my work done tommorrow so I don't have to work on the holiday weekend!

Hope to catch up soon and hope everyone is having a great week! TTTGGGIIIFFF!!!!!!!!!!!!!!!!!!!!!!!!!

~DM

LAST WEEKS WOs

Catching up...finally...

MONDAY- Day 1, Week 5

Chest/Abs
Still working 20s on Fly/Press superset but almost at max reps this week. Did 2 sets of decline crunches without weights then switched to regular crunches with 10# med ball. Still taking it easy on the abs - so far so good.

Incline Treadmill - 10% (max)
Had a few extra minutes so got in 40 min, 2.54 miles, 354 cals,3.6 - 4.5 speed.

Monthly Measurements

It's been a month, so did some measurements and happy to see what looks like maybe some trends toward changes in the right places although I don't really trust these are accurate. One of these days I'll have to make it to the gym at work and have them do them for comparison.

Chest 38.75 [-0.25]
Waist 29.5 [-0.5]
Hips 39.75 [-0.25]

these have got to be wrong...
Right Arm (flexed) 12.5 [+0.5]
Left Arm (flexed) 13 [+0.75]
Right Arm (relaxed) 11.25 [-0.25]
Left Arm (relaxed) 11.5 [-0.25]

Right Calf (relaxed) 15.25 [-0.25]
Left Calf (relaxed) 14.75 [-0.25]
Right Calf (flexed) 15.75 [-0.25]
Left Calf (flexed) 15.25

Right Thigh 20.5 [-0.25]
Left Thigh 20 [-0.25]
Right Thigh (flexed) 20.5
Left Thigh (flexed) 20.5

*closing eyes and imagining all of these thigh inches are muscle...visualizing the quad/ham separation that I can see in the mirror...barely... if I hold my leg at just the right angle......with just the right lighting....* LOL!

TUESDAY - Day 2, Week 5

Back/Abs
Up 10 lbs on Pulldowns and 5 on one arm rows to 40. Crunches and twists with med ball for abs.

Starting to see some positive changes in my back..actually saw a lat in the mirror!

It's been awhile!

Incline Treadmill 10% (max)
35:24 min, 301 cals, 3.5 - 4.0 speed, 2.09 miles

WEDNESDAY - Day 3, Week 5
OFF DAY (1 of 2)

THURSDAY - Day 4, Week 5

Shoulders/Abs
Got more reps with the 25s on my press/row superset. Still working 20s on the laterals set. Went with regular crunches for abs and some planks with dips.

Incline Treadmill Intervals 10% (max)
30:55 min, 364 cals, 2.15 mi, 3.5 - 7.0 speed. Sprinted at the end, felt awesome.

FRIDAY - Day 5, Week 5

Bi/Tris/Abs
Had to miss, short on time so did cardio only today.

Incline Treadmill, 10% (max)
40:44 min, 468 cals, ~ 4.0 speed

Saturday - Day 6, Week 5

OFF DAY (2 of 2)

Sunday - Day 7, Week 5

Really feeling the need to change things up a little...so I did.

Legs

Did about 45-50 min of my Gym Style Legs DVD to change it up and hit the legs and glutes from new angles. Sweaty, somewhat painful fun!

STANDING

BB Squats (no smith) - 2x16x65, 1x16x42
Bonus reps - 8 holding at the low end and then 16 low end pulses at end

DB Front Lunges - 2x8x15 (low end pulse)
Bonus reps - drop-set of pulses for 15/7/3/3 at end

DB Rear Lunges - 2x24x20 (alternating reg with low end pulse for 3)

Band Leg Press on Wt Bench - 2xBW+Band

BB SLDL - 2x16x65 (alternating high and low end partial reps)
1st set w/ toes elevated on DBs, 2nd set on 6" Step

DB Slow Motion Lunges - 2x20x10 (alternating in pauses and pulses)

Standing Calf Raises on 6" Step - 2x64xBW
Bonus reps - Added 16 on to last set...

FLOOR

Tib Anterior Toe Rolls w/Ball - 1x36
Glute Squeeze on Ball - 1x48 (alt with high end pulse for 3)
One Leg Roll-outs on Ball - 1x8 slow
Glute Press on Ball - 1x16 slow
Glute Tucks on Wt Bench with Band - 1x32 (alternate with pulse for 3)

Cardio

Kickboxing DVD - Did about 30 - 40 min of kicking and punching drills with gloves, with some intervals of higher intensity cardio. Felt GREAT to put on the pink gloves - it's been too long! Got some nice shoulder, arm and even a little back work in with the punching.

Other

So glad that week is over and I survived and got all my WOs in except Bis/Tris! I didn't come through on diet and water intake though so the scale is currently not happy. However, I am doing something different this next week - I will weight myself Monday and then I WILL NOT LOOK AT THE SCALE FOR A WEEK (yes, Tara, I am going to finally quit being stubborn and try this! ) I am going to let go of my hear that if I don't weigh myself every day or twice a day that I will go out of control with my weight. Stepping everything up a notch this week and we'll see where I am at the end of the week. *crossing fingers*

Hope everyone is enjoying the log weekend - woo-hoo!!! Been catching up on things around the house here and spending some really nice family time by the pool. Got my butt kicked by my son on the Card video game last night and then watched the craziest movie I have ever seen...it was called "Thunderpants" and was about a kid who can't stop farting

He ends up saving astronauts stranded in space by powering a rocket with his gas!

Needless to say, my 8 yr old LOVED it..hahaha (except *bad parent alarm* they kept saying a$$ over and over - yikes!) I have to admit it was pretty damn funny though...and now MrDM has a new nickname around the house..."ThunderDad"

lol

Time to work out...gotta go!

DawnMarie · 09-03-2007, 06:53 PM

Change is good....or so I will find out!

Trying a couple changes in my wt/cardio routine as well a couple diet tweaks and see how it goes this week...without the scale! *hides scale* If time/schedule allows, I will be trying to add to the routine to get in a few more sets on the weight exercises and a few PM cardio sessions. Keeping Legs on Sat AM for a while to allow me more time to spend on them. They are a problem area and I seem to have better focus and hit them better when I am not so rushed....and it's not so darn early! lol

Triceps/Abs/Cardio

Skullcrushers
Have not done these in a looong time. So happy to get sets of 6 reps @ 55 lbs, thought I'd get much lower as I feel my Tris are weak right now.

Pressdown Supersets - Great burn! I love the cable for the Tris, I could really feel these getting in there.

Decline Crunches 3x20x20# - Abs feeling strong today but didn't push it - no pain, yay! Will go for 25 lbs next time.

Incline Treadmill, 10% (max)
45 min, 534 cals, 4.0 speed - Awesome sweat!

Happy Labor Day! Time to try to get some sun before it rains (every afternoon - yuk!) and before the dreaded monthly IMPC pics are due next weekend

Oh speaking of IMPC...I looked around for posing suits and wow the ladies ones are expensive! (and teeny tiny!!

) If anyone knows a good place to get one that is affordable and offers various cut bottoms please PM me...everything I've seen so far is custom-made and very expensive for something you wear one time. I am hoping maybe since there are so few ladies a bathing suit will be acceptable.

DawnMarie · 09-05-2007, 01:36 AM

Back/Abs

BACK

Did a new back routine consisting of two different supersets made up of the exercises below, some going to failure. I really like this combo and will be trying to add more sets next time if time allows. Did a total of 4 supersets today, shooting for 6-8.

Wide Grip Pulldowns
Narrow Grip Pulldowns
Seated Cable Rows

ABS

Situps with Oblique Twist - 10 lb medicine ball 3x20

Incline Treadmill - 10 % (max)
25:09 min, 285 cals, 4.0 - 4.5 speed, 1.70 miles

Diet has been spot on and trying some new foods to spice things up a bit. Tris are really sore from yesterday and major leg DOMS...with my back feeling this mornings WO already I think shoulders shoudl be fun tommorrow! Planned to try a little PM cardio tonight but I've had a sore throat all day and feeling run down this evening so I am going to bed early - don't want to get sick now!

Have a great night everyone!

DawnMarie · 09-07-2007, 03:32 AM

Wednesday - Day 3, Week 6

OFF
Woke up still feeling crappy. Had a sore throat, swollen glands, feeling dehydrated and a headache. Slept in and got amigraine later at work. Between not feeling good and the migraine meds I decided to take my OFF day and WO in the weekend instead to get some extra rest. I think it worked out because I felt MUCH better the next day after getting 2 nights of extra sleep.

Thursday - Day 4, Week 6

Slept in this AM but got in an AWESEOM Wo this evening when I got home from work. I think the increases may have been because I took my carb up day yesterday since I was sick and craving carbs. I'll be going low carb the rest of this week.

Shoulders/Abs/Cardio

SHOULDERS

Shoulder Supersets - Presses and Upright Rows
Up 5 lbs! Did both supersets with 30s and then added on 2 dropsets to failure. Feel the burn!!

Laterals Supersets
Up 5 lbs! Used 25s this week and sdded 1 drop set to failue at the end. Wow, shoulders are fried!

ABS (between sets)

Decline Bench Leg Raises 2x20xBW
Haven't done these in forever, tough!

Decline Crunches 1x20x25#, 1x15x35# - Woo hoo! Back up to normal weight! Abs feeling stroing today and no pain!

CARDIO

Incline Treadmill, 10% (max) and Flat - steady state with a couple intervals
51:36 min, 622 cals, 3.6 miles, 4.0-6.5
Couldn't help it I reduced the incline at the end and ran...only for a couple minutes but boy it felt sooo good!

08-21-2007, 12:20 PM	#121
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Tuesday- Day 2, Week 4 Felt GREAT this morning! A little Morning Spark (caffeinated drink mix) on an empty tummy sure helped get me going! Motivation is high and scale and BF are on the way down...woo-hoo! Tuesday AM WO Back/Abs Up on Wide Grip Pulldowns today and up on reps on DB Rows. Added some narrow grip pulldowns just because. Stayed away from the decline crunches and did med ball work instead. Incline Treadmill Steady State, 30 min, miles, ~325 cals, 4.0 speed min, ~ 2 miles Awesome sweat! Back WO had my HR up before I started and great to stretch out the legs after last night. Hope to add a little variety to my cardio this week. __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

08-23-2007, 01:12 AM	#122
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Wednesday - Day 3, Week 4 Wednesday - Day 3, Week 4 Shoulders/Abs/Cardio Up 5 lbs to 25 DBs on Military Presses & Upright Rows, 20s on Laterals- felt awesome to make progress on weights and get back closer to where I used to be. Considering these were supersets I was happy with the weight, especially considering I've lowered carbs alot the last 2 days. Skipped abs today to give them a rest. Incline Treadmill Intervals 21:27 min, 1.38 miles, 206 cals, 3.0 - 6.3 speed Did some extra shoulder sets with light DBs to get HR up since my treadmill incline is not very challenging. I was bad and ended up running for a bit toward the end. It felt so great but I know it is probably not the best thing for me at the moment. They keep posting up signs at work about some upcoming runs sponsored by the gym there and I guess it got to me Diet Keeping carbs low, super tight with diet , but didn't get enough water in today and noticed a little bloating this evening and feeling a bit dehydrated. Will try get in what I can this evening and stay hydrated tommorrow, will be out of town most of the day for work stuff. :geek: Supps Got my supps in today - yay! Looking forward to my Xtend and Ragnarok in the AM. Also tried a couple new wheys this week. We resorted to a local discount store and tried their Vanilla and it actually wasn't bad. I am really burned out on Chocolate ON. I wanted something fruity so got 4EverFit Tangy Orange Isolate and it was pretty good. With the fruit flavors I don't like it when it is creamy and this one wasn't with right amount of water. Mixed easily with a spoon which was nice. I really liked the flavor of the ErgoPharm Green Apple but both times I got it and humidity had gotten in it and it was clumpy - YUCK! Darn Florida weather! Happy Hump Day!! Half-way through the first week of school and I think this time things really are getting less crazy around here! crossing fingers Trying to catch up on things with house and family and then hope to get around to journals more often..and FINALLY look at last months IMPC pics! :redface: __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

08-24-2007, 03:15 AM	#123
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Thursday 8/23/07 Thursday - Day 4, Week 4 Bis/Tris/Abs Got it done but running late and kind of rushed through, not as focused as usual. Went heavier to shorten the supersets and threw in a few exercises I don't normally do to mis it up a little - did cable pushdowns and some BB curls. I was happy I could still curl 65 lbs but boys it was harder than it used to be! No abs today. Still resting them hoping to alleviate the issues I've been having. I can still feel the 6 pack underneath so I think they'll live missing a few WOs NOW....if I can just keep getting lean so someday I can see them I'd be set! Incline Treadmill 20 min, miles, cals, speed Lower intensity today. Wanted to do 30 min but had to cut it short. But less is better than nothing! Diet Had a pretty bad day today in several ways but I was SO proud of myself that I did NOT emotionally eat or binge! I was tempted to and even went to the snack area at work looking at labels for something decent but I knew having anything with sugar woudl set me off and makeme crave more carbs. I reached for a diet soda instead and went back to my desk. Completely tight with diet again today and keeping with the low carbs. Supposed to have a higher cal day tommorrow with some evening carbs...not sure if I will do it or keep with what I am doing a bit longer. __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

08-24-2007, 07:30 AM	#124
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: DawnMarie's IMPC 2007 Log: Me Against the Mirror Great job on the willpower DM! I know how tough it is to resist goodies when your feeling down. Problem is when you give in you end up feeling even worse instead of better!

08-25-2007, 01:10 PM	#125
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Days 5 & 6, Week 4 DF - Thanks! I totally agree with you on that. I definitely woudl have regretted it later. ****************** Yesterday my son woke up puking so I took an off day swapping with today (WO later). I still did higher carbs/cals but did a min-carb up. Sooooo...I got on the scale this morning expecting to see my weight go up and..... 161.6!!!! DOING HAPPY DANCE I have not seen this number on the scale in 6 MONTHS!!** My all time low in the 156s was LAST YEAR in August. Needless to say this got me even more determine to stick with the low carbing and stay focused! I am going to hit the 159s soon!! And amazingly this is happening with MUCH less cardio thank in the past as long as I am strict with the diet. __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

08-26-2007, 06:02 AM	#126
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: DawnMarie's IMPC 2007 Log: Me Against the Mirror Great job DM!! :clapping: Love the pic too.

08-26-2007, 06:59 PM	#127
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Re: DawnMarie's IMPC 2007 Log: Me Against the Mirror DF - Thanks! I couldn't resist the furry little guy - he was too funny! **************** Saturday - Day 6 of Week 4 After the great reading on the scale I was realy looking forward to my WO but the little one wasn't feeling well and by the time I was ready to go work out I was feeling awful too. Slight fever, nausea and the worst part was just feeling weak like I was hit by a truck or somthing. Ugh! MrDM said I looked really pale so I gave in and took my second off day and rested. Felt somewhat better by the evening and we had a small celebration for MrDMs birthday which is on Monday and I'm happy to say we kept diet in check I found some sugar free, low carb, teeny tiny mini-cupcakes that I served so he could have a taste of "cake" without blowing the diet. Sunday - Day 7 of Week 4 Weight up only half a pound after 2 carefully controlled days with a little more carbs (still low cal). Excited to see what happens this week! LEGS/ABS/YARDIO** Decided since doing legs on the weekend with more time and some extra carbs in me to add in some bonus leg work, so played a little and did what I felt like after my normal leg WO. Was dripping with sweat and HR up so skipped extra cardio. Had one hour of yardio to do curring grass and I think it did the job on it's own! 3 Sets ea Squats (used box) SLDL (on step) - Up 20 lbs to 135, felt these! Plie Squat (DB) Decline Crunches - 3x20 - no wt, then 10lbs, then 15lbs Abs felt great today after a few days of rest. No pain! Working my way up in weight gradually. Bonus Legs Calf Raises on step w/DBs - 1x20x20, 1x30xBW Walking Lunges 1x20x20 Leg Ext 2x15x75, 1x40x35 Leg Curl 1x15x70 One Legged DB Squats 1x15x15 Happy Sunday everyone! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

08-26-2007, 07:14 PM	#128
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Re: DawnMarie's IMPC 2007 Log: Me Against the Mirror Awesome job DM...those 150's are just around the corner now!!! Happy Bday to MrDM. Is his bday this coming Monday? Another virgo I see!! Hope you all get better soon. Take care of yourselves...and happy Sunday to you too! ~D~ btw: Im doing the happy dance for you as well. __________________

08-26-2007, 07:34 PM	#129
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Re: DawnMarie's IMPC 2007 Log: Me Against the Mirror Thanks DNYC! I hope you are right about the 150s...I refuse to mess it up this time..they will be MINE! Yes, MrDMs birthday is tommorrow (Monday)... he will be officially 4 years older than me until my birthday so I am obligated to tease him He will be having some birthday "cave time" tonight watching sports and doing a fantasy football draft while I entertain the boys. __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

09-03-2007, 11:29 AM	#130
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Mon - Sun, Week 5 From Thurs..forgot to post here... This has been a very demanding week with work and family stuff. I've been working early and late and hopefully it will end tommorrow and I can get back to regular posting! Doing pretty good under the circumstances. On track with WOs except yesterday I took an off day and didn't stick to diet because I was stuck at work unexpectedly with no dinner packed. Today I was really busy and ate much too little and then ate too much tonight once I wasn't busy and realized I was starving! At least I did get up at 3:45 am so I could get my WO in. TOM came early too though (ugh!) so between stress and cravings I suppose being up a pound or two is not so bad...thinking positive and SOOOOOOOO looking forward to the 3 day weekend! Gotta get in bed so I can get my work done tommorrow so I don't have to work on the holiday weekend! Hope to catch up soon and hope everyone is having a great week! TTTGGGIIIFFF!!!!!!!!!!!!!!!!!!!!!!!!! ~DM LAST WEEKS WOs Catching up...finally... MONDAY- Day 1, Week 5 Chest/Abs Still working 20s on Fly/Press superset but almost at max reps this week. Did 2 sets of decline crunches without weights then switched to regular crunches with 10# med ball. Still taking it easy on the abs - so far so good. Incline Treadmill - 10% (max) Had a few extra minutes so got in 40 min, 2.54 miles, 354 cals,3.6 - 4.5 speed. Monthly Measurements It's been a month, so did some measurements and happy to see what looks like maybe some trends toward changes in the right places although I don't really trust these are accurate. One of these days I'll have to make it to the gym at work and have them do them for comparison. Chest 38.75 [-0.25] Waist 29.5 [-0.5] Hips 39.75 [-0.25] these have got to be wrong... Right Arm (flexed) 12.5 [+0.5] Left Arm (flexed) 13 [+0.75] Right Arm (relaxed) 11.25 [-0.25] Left Arm (relaxed) 11.5 [-0.25] Right Calf (relaxed) 15.25 [-0.25] Left Calf (relaxed) 14.75 [-0.25] Right Calf (flexed) 15.75 [-0.25] Left Calf (flexed) 15.25 Right Thigh 20.5 [-0.25] Left Thigh 20 [-0.25] Right Thigh (flexed) 20.5 Left Thigh (flexed) 20.5 closing eyes and imagining all of these thigh inches are muscle...visualizing the quad/ham separation that I can see in the mirror...barely... if I hold my leg at just the right angle......with just the right lighting.... LOL! TUESDAY - Day 2, Week 5 Back/Abs Up 10 lbs on Pulldowns and 5 on one arm rows to 40. Crunches and twists with med ball for abs. Starting to see some positive changes in my back..actually saw a lat in the mirror! It's been awhile! Incline Treadmill 10% (max) 35:24 min, 301 cals, 3.5 - 4.0 speed, 2.09 miles WEDNESDAY - Day 3, Week 5 OFF DAY (1 of 2) THURSDAY - Day 4, Week 5 Shoulders/Abs Got more reps with the 25s on my press/row superset. Still working 20s on the laterals set. Went with regular crunches for abs and some planks with dips. Incline Treadmill Intervals 10% (max) 30:55 min, 364 cals, 2.15 mi, 3.5 - 7.0 speed. Sprinted at the end, felt awesome. FRIDAY - Day 5, Week 5 Bi/Tris/Abs Had to miss, short on time so did cardio only today. Incline Treadmill, 10% (max) 40:44 min, 468 cals, ~ 4.0 speed Saturday - Day 6, Week 5 OFF DAY (2 of 2) Sunday - Day 7, Week 5 Really feeling the need to change things up a little...so I did. Legs Did about 45-50 min of my Gym Style Legs DVD to change it up and hit the legs and glutes from new angles. Sweaty, somewhat painful fun! STANDING BB Squats (no smith) - 2x16x65, 1x16x42 Bonus reps - 8 holding at the low end and then 16 low end pulses at end DB Front Lunges - 2x8x15 (low end pulse) Bonus reps - drop-set of pulses for 15/7/3/3 at end DB Rear Lunges - 2x24x20 (alternating reg with low end pulse for 3) Band Leg Press on Wt Bench - 2xBW+Band BB SLDL - 2x16x65 (alternating high and low end partial reps) 1st set w/ toes elevated on DBs, 2nd set on 6" Step DB Slow Motion Lunges - 2x20x10 (alternating in pauses and pulses) Standing Calf Raises on 6" Step - 2x64xBW Bonus reps - Added 16 on to last set... FLOOR Tib Anterior Toe Rolls w/Ball - 1x36 Glute Squeeze on Ball - 1x48 (alt with high end pulse for 3) One Leg Roll-outs on Ball - 1x8 slow Glute Press on Ball - 1x16 slow Glute Tucks on Wt Bench with Band - 1x32 (alternate with pulse for 3) Cardio Kickboxing DVD - Did about 30 - 40 min of kicking and punching drills with gloves, with some intervals of higher intensity cardio. Felt GREAT to put on the pink gloves - it's been too long! Got some nice shoulder, arm and even a little back work in with the punching. Other So glad that week is over and I survived and got all my WOs in except Bis/Tris! I didn't come through on diet and water intake though so the scale is currently not happy. However, I am doing something different this next week - I will weight myself Monday and then I WILL NOT LOOK AT THE SCALE FOR A WEEK (yes, Tara, I am going to finally quit being stubborn and try this! ) I am going to let go of my hear that if I don't weigh myself every day or twice a day that I will go out of control with my weight. Stepping everything up a notch this week and we'll see where I am at the end of the week. crossing fingers Hope everyone is enjoying the log weekend - woo-hoo!!! Been catching up on things around the house here and spending some really nice family time by the pool. Got my butt kicked by my son on the Card video game last night and then watched the craziest movie I have ever seen...it was called "Thunderpants" and was about a kid who can't stop farting He ends up saving astronauts stranded in space by powering a rocket with his gas! Needless to say, my 8 yr old LOVED it..hahaha (except bad parent alarm they kept saying a$$ over and over - yikes!) I have to admit it was pretty damn funny though...and now MrDM has a new nickname around the house..."ThunderDad" lol Time to work out...gotta go! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

09-03-2007, 06:53 PM	#131
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Labor Day AM Workout Change is good....or so I will find out! Trying a couple changes in my wt/cardio routine as well a couple diet tweaks and see how it goes this week...without the scale! hides scale If time/schedule allows, I will be trying to add to the routine to get in a few more sets on the weight exercises and a few PM cardio sessions. Keeping Legs on Sat AM for a while to allow me more time to spend on them. They are a problem area and I seem to have better focus and hit them better when I am not so rushed....and it's not so darn early! lol Triceps/Abs/Cardio Skullcrushers Have not done these in a looong time. So happy to get sets of 6 reps @ 55 lbs, thought I'd get much lower as I feel my Tris are weak right now. Pressdown Supersets - Great burn! I love the cable for the Tris, I could really feel these getting in there. Decline Crunches 3x20x20# - Abs feeling strong today but didn't push it - no pain, yay! Will go for 25 lbs next time. Incline Treadmill, 10% (max) 45 min, 534 cals, 4.0 speed - Awesome sweat! Happy Labor Day! Time to try to get some sun before it rains (every afternoon - yuk!) and before the dreaded monthly IMPC pics are due next weekend Oh speaking of IMPC...I looked around for posing suits and wow the ladies ones are expensive! (and teeny tiny!! ) If anyone knows a good place to get one that is affordable and offers various cut bottoms please PM me...everything I've seen so far is custom-made and very expensive for something you wear one time. I am hoping maybe since there are so few ladies a bathing suit will be acceptable. __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

09-05-2007, 01:36 AM	#132
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Tuesday - Day 2, Week 6 Back/Abs BACK Did a new back routine consisting of two different supersets made up of the exercises below, some going to failure. I really like this combo and will be trying to add more sets next time if time allows. Did a total of 4 supersets today, shooting for 6-8. Wide Grip Pulldowns Narrow Grip Pulldowns Seated Cable Rows ABS Situps with Oblique Twist - 10 lb medicine ball 3x20 Incline Treadmill - 10 % (max) 25:09 min, 285 cals, 4.0 - 4.5 speed, 1.70 miles Diet has been spot on and trying some new foods to spice things up a bit. Tris are really sore from yesterday and major leg DOMS...with my back feeling this mornings WO already I think shoulders shoudl be fun tommorrow! Planned to try a little PM cardio tonight but I've had a sore throat all day and feeling run down this evening so I am going to bed early - don't want to get sick now! Have a great night everyone! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

09-07-2007, 03:32 AM	#133
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	woo hooo hoo hoo! TIGGERIFFIC WO Today! Wednesday - Day 3, Week 6 OFF Woke up still feeling crappy. Had a sore throat, swollen glands, feeling dehydrated and a headache. Slept in and got amigraine later at work. Between not feeling good and the migraine meds I decided to take my OFF day and WO in the weekend instead to get some extra rest. I think it worked out because I felt MUCH better the next day after getting 2 nights of extra sleep. Thursday - Day 4, Week 6 Slept in this AM but got in an AWESEOM Wo this evening when I got home from work. I think the increases may have been because I took my carb up day yesterday since I was sick and craving carbs. I'll be going low carb the rest of this week. Shoulders/Abs/Cardio SHOULDERS Shoulder Supersets - Presses and Upright Rows Up 5 lbs! Did both supersets with 30s and then added on 2 dropsets to failure. Feel the burn!! Laterals Supersets Up 5 lbs! Used 25s this week and sdded 1 drop set to failue at the end. Wow, shoulders are fried! ABS (between sets) Decline Bench Leg Raises 2x20xBW Haven't done these in forever, tough! Decline Crunches 1x20x25#, 1x15x35# - Woo hoo! Back up to normal weight! Abs feeling stroing today and no pain! CARDIO Incline Treadmill, 10% (max) and Flat - steady state with a couple intervals 51:36 min, 622 cals, 3.6 miles, 4.0-6.5 Couldn't help it I reduced the incline at the end and ran...only for a couple minutes but boy it felt sooo good! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB