August 3, 2011: 6 Weeks till GO TIME!!

Hey All-
A friend of mine asked what a typical day for me looks like...so this post is for her. Before I get started though....Happy to report I'm down to 14% Body Fat. Only 4% left to reach my goal.

Since I don't have time for daily updates because of school, work, workouts, and taking care of the house, husband and critters, I thought I'd take a few minutes today and give what a typical day and week looks like. My nutrition during the week is pretty consistant, breakfast, lunch, dinner, and two snacks. Daily totals are 1200-1500 calories, 20-30g fat, 125-150g carbs, ~35g fiber, 125-150g protein. As the competition gets closer these totals will change. I track everything and there is little to no cheating. You and I probably view cheating differently...for me cheating means peanut butter on my toast or a diet soda or an extra peice of fruit past lunch time. Those are cheats. They give me a healthy dose of extra calories when I'm feeling hungry or have a sweet tooth.

Workouts.....
Sunday & Thurday: usually off days...I may do a little something, but I try not to
Monday & Wednesday: These are my big workout days. Usually 3-4 hrs
Tuesday: Home workout
Friday & Saturday: Gym or home workout
+ 2 mile run before bed

Today's workout: No workout is ever the same, but here was today's
AM:
60 min spin class
1) bicep curls: 6 sets, 8-10reps, max weight
2) skull crushers: 6 sets, 8-10reps, max weight
3) single arm bicep curl: 4 sets, 8-10reps, max weight
4) tricep kickbacks: 4 sets, 8-10reps, max weight
>Run 1 mile, 8 min mile<
5) row pull down: 4 sets, 10-12reps, max weight
6) straight arm pull down: 4 sets, 10-12reps, max weight
7) Lat pulldown: 4 sets, 10-12reps, max weight
8) seated row: 4 sets, 10-12reps, max weight
>Run 1 mile, 8 min mile<
9) assisted pullups: 4 sets, 8reps
10) assisted dips: 4 sets, 10reps
11) post delt: 4 sets, 10reps
12) pushups: 3 sets, 10reps
13) single arm row: 3 sets, 8reps ea. arm
14) fly: 3 sets, 10reps
>Run 2 miles, 7:30 min miles<

MIDDAY: 10-15 min high intensity calistetics- always different depending on AM workout
1 min: jump up, plank, pushup
2 min: squat, knee up, back lunge w/ 20lb sandbag
1 min: mnt climbers
2 min: round house kick, curtsy lunge
1 min: jumping squats
2 min: sumo squat, side kick w/ 20lb sandbag
1 min: high knee jumprope
+ab routine: ~340reps: 17 exercises: 20reps ea

PM: run 2 miles w/ top of bridge set. Which means...
run up Hidd Bridge (1 mile)
jumpups: 3 sets, 10 reps
pushups: 3 sets, 10 reps
dips: 3 sets, 10 reps
run down Hidd Bridge (1 mile)

TA-DA!!