Making me Even "Cappy" Steven

[galya]

How about this excuse: my body was starving and now it wants to go back to how it was...or better yet...my body lost weight so it's looking for it
I am sure you are not anywhere near fat. How are you eating now?

[cappuccino]

Yeah, I've heard similar things come out of my mouth I had a week of bad eating...not so much sweets, although a few found their way in, just over eating in general. This month I won't be stocking my fridge with brie and cashews. I have 3wks where I can eat my alloted amount, but then there's a week where I don't have control. Or shall I say I say, 'you shouldn't do that' and I say "I don't care". So I think I need the extra cardio on my off days for the extra burn. And I've said this for quite a while now, just haven't executed it regularly.

Yesterday was Workout A4 (last of this program)

mobility warm-up

ankle drops from 6"step: 2 x 10

1a) db split squat with front foot elevated (easy week): 2x8 35lb, 30lbs
1b) db floor press (90%): 4x6 x 40lbs (last set only got 5 reps)

35's were manageable on the SS, but didn't exactly leave with 3-4 more reps in me as per easy week program, so I did 30's on next set. Floor presses were better than last time. Got the 40's up on all sets, just shy one rep at the end.

2a) standing db row (easy week): 2x8x35lbs
2b) check press (90%): 4 x 6 x 20lbs

both of these were good

3) side plank x 60 secs

better than last week

then spent a few mins on the stair stepper and treadmill while waiting for russ to finish up.

OOOOh, speaking of russ... the other night when I reached for a pack of m&M's he tried to distract me and then bought some ice cream (B&J's oatmeal cookie...mmmmmm) and hid it from me. I'd say that was a pretty good sign he was trying to save me from my fatness :p He says it's cause I keep saying I'm fat, not because he thinks I am. Now have to figure out how to get rid of that before he leaves on sunday when I traditionally have a pitty sweets party.

I'm working up my compliance grid and will have to make it take effect for the whole month and be a little stricter. Will see.

[russ]

She's not fat

I hid the ice cream because I wanted it for myself :p

[galya]

See russ, all of us think we're fat. That's why our bodies keep holding on to it.
Cappy, we'll have a brainwash session when we meet at the summit and agree we are lean and gorgeous. Our brains will tell our bodies to become lean and gorgeous and voila! I have the plan all mapped out

[cappuccino]

I like that plan!! When I was bad talking myself this past week, I kept thinking how gayla would be doing affirmations instead.

[russ]

I was giving her affirmations

[OldGuy]

Originally Posted by galya

Cappy, we'll have a brainwash session when we meet at the summit and agree we are lean and gorgeous. Our brains will tell our bodies to become lean and gorgeous and voila! I have the plan all mapped out

Wait a minute, you girls are going for more?

(quickly clicks over to expedia)

[gregl515]

Originally Posted by galya

See russ, all of us think we're fat. That's why our bodies keep holding on to it.
Cappy, we'll have a brainwash session when we meet at the summit and agree we are lean and gorgeous. Our brains will tell our bodies to become lean and gorgeous and voila! I have the plan all mapped out

I certainly agree you are both lean and gorgeous! Please pass the oatmeal cookie ice cream!

[cappuccino]

mmmm ice cream

I'm deloading this week. Will be quiet in here. Plan on some bw stuff, itnervals/complexes and some walking if the weather cooperates. Not off to a good start today, however.

[russ]

You got to have a nap while JP and I ate the ice cream

[Jean-Paul]

You got to have a nap while JP and I ate the ice cream

Mostly me! But I needed those extra calories to help me whip Russ's butt in Wii golf! :p

[cappuccino]

hehehehe that was my evil plan to get it out of my house so I didn't have a missing russ sweet binge sunday evening

You can thank me for your wii golf butt kicking and russ's hole in one extraordinaire

[cappuccino]

today was foam rolling, 3 rounds of barbell complex x 8 reps, 15mins on treadmill walking semi-fast and then some odd and end mobility stuff. Felt nice be active. Got to get used to pushing myself heart-rate wise.

[galya]

Sounds cool How high does your HR go during workouts now?

[cappuccino]

Oh, I don't really measure it, I just know that I don't push it the same way as I did when I was running. Today I did have a nice afterburn where I was sweating long after I got back to my desk

[cappuccino]

today was foam rolling, mobility medley, and 20 mins intervals on stair stepper + 5min cool down. My adductors are pretty darn sore from bb complexes yesterday. WEird and cool at the same time.

got spolied today only ate one of the chocolates and will eat others in moderation and keep sharing them

[cappuccino]

more deload stuff. Did foam rolling, softball rolling (thanks to JP) woweee on the glutes with that . Then did 3 rounds of the bill bw circuit from his blog.

Was going to do the TT workoutpass workout of the week but the email I forwarded to me from home to my work address never got there.

I'm liking my heart pumping workouts. Can already feel the afterburn, and it's making me really hungry . Now just have to keep it up for my off days of strength training

[russ]

Originally Posted by Jean-Paul

Mostly me! But I needed those extra calories to help me whip Russ's butt in Wii golf! :p

Which one of us made the hole in one on the 8th hole? :p