Good last few days at they gym.....

After the move we joined the local YMCA.  Trying to get back into our old routine is a little hard since like some people it's very easy to fall into old habits.  Lifts are down quite a bit from a year or two back but overall considering my back issues I'm ok with it.  Ann and I had a great lower back workout on Sunday and Ann was back to doing deadlifts!  Unfortunately for myself, my deadlift and squat days are all but over.  Yesterday was chest day!  We usually go for dumbbells and not a standard bench.  I really like decline DB presses!  Felt good and could have gone up on DB presses but I'm trying to take things slow, remember...Rome wasn't built in a day!

Moving!

It's been a crazy couple months.  I received a job offer I couldn't refuse in Minnesota, so that turned Chris and my world upside down quite a bit!  It was a great opportunity for me to do what I love and the area is BEAUTIFUL!  The bluffs and river are scenic and the city of about 30,000 offers enough for us to do but is still small enough to not be too chaotic.  It's great to be able to get everywhere in 5 minutes too!  There are trails around the lake, other hiking trails, a YMCA, running clubs and all sorts of activities that we can do to help maintain a healthy lifestyle!  There's even a triathlon right here in June!  Here's a few photos of the area....enjoy!

Ann

New Personal Record on leg press!

What started out as a slow workout ended awesome with me hitting the 700 pound mark on leg press for 6 reps!  So stoked!

Ann

Rehabing my Herniated Disc

Well, I'm about 6 weeks into my herniated disc problem.  The disc is pressing on the nerve root coming out of my spine at L5/S1 that goes to the left side.  My back hip area was hurting pretty good and after 2 rounds of predizone I honestly didn't see much difference.  I have been doing cobra stretches which haven't helped much but I'm told they work to compress the disc back into the spine over time.  Instead of prednizone which caused me some sleepless nights and irratibility I opted for a heavy round of Advil which seemed to work as well, if not a little better than the predizone.  This past Tuesday I went in for an epidural shot of cortizone in my back.  I will tell everyone right here and now that when it comes to needles I am a wuss!  I was a little scared to do this but the doctors gave some IV to sedate me a little and before I knew it I was done!  Over the past couple days my back has felt a little achy like when you do too much yard work but the nerve issue into my butt and leg is almost gone.  I still get a numb feeling in my toe which I'm told is not a good thing.  They want the numbness and pain to be moving up towards my back and out of my leg.  Stay tuned.......

Chris

Weight Day in the Gym!

Had a good workout today hitting the large major muscles.  At this time of the year we are focusing on more endurance so our weight days are shorter and fewer.  I started out doing Smith Bench.  I did 4 sets and hit 110 pounds o my last set at 3 reps.  Next I did Narrow Lat pulldowns to work my back and tris.  I did 4 sets and hit 110 pounds as well on my last set for 5 reps.  Then finished up on Leg press...I was excited to do these since legs are always my strong area.  I did 5 sets and on my last set I PR'd doing 630 pounds at 3 reps!!!!!  SO EXCITED!

Ann

Weight training day!

Love lifting days!  Chris had me do Chest and Biceps and I threw some side Kettle Balls in as well.  Strength is getting better.  I was able to do a third rep (struggled but did it!) at my max of 120 pounds on the Smith Machine Bench Press when last time I could only do 2.

Ann

Home Made Protein Bars!

We were out grocery shopping a couple weeks ago and picked up some protein bars to try.  These were one of the healthier bars on the market with no soy!  The downside was they were expensive at almost $3.00 per bar.  So we thought "We can make these!"  It took some trial and error but I think we hit on a recipe that is pretty good!  This recipe will make about 6 bars.  You can double or triple the recipe but I found that if you do you will need to adjust the "wet" ingredients a little by adding a touch more.  Here it is!

In one bowl mix the dry ingredients:

1/2 cup Oat Flour

1/2 cup Quick Oats

1/3 cup Xylitol Sweetener

Dash of Cinnamon

1/2 cup Chocolate Protein Whey

1/8th cup Cocoa

1/4 cup crushed Almonds

In another bowl add:

1/4 cup Organic Peanut Butter

1/8th cup Almond Milk

1/8th cup Unsweetened Apple Sauce

1 Tablespoon Vanilla

Put the wet ingredients in the microwave for appox 40 seconds, then wire wisk it until you have a good consistency.

Now add this mixture to the dry ingredients.  At first it's sticky and you will think it's too dry.  Don't add anymore liquid at this time!  Keep working it (I use my hand ) until it get solid and thick.  If it is still crumbly and not sticking together simply wet your hand a little and keep kneading the batter.  Don't add liquid directly to the bowl or it will get too wet.  When it's mixed and solid put on wax paper sprayed with cooking spray and flatten out to about a 1/2 inch thick rectangle.  Set in Refrigerator for about 30 min or so until firm.  Cut into squares and enjoy!

Chest Workout Day!

Had a great chest workout today! Since Chris's rotator cuff surgery, I can't do normal free bar bench presses, so I have to do them on the Smith Machine.  On my 4th set I was able to hit 120 pounds!  

Ann 

Chest Day!

Had a GREAT weight day today, hitting my Chest/Pecs hard!  Got up to 45LB plates (90Lbs total) on the Smith Machine Bench Press, 120Lbs on the Pec Deck, 35Lbs on Dumbbell Incline Press, and 50Lbs on the Cable Fly (Pic below).  

Ann

Great Leg day!

Getting back into the lifting and yesterday felt great!  I did multiple exercises including close in leg presses, Sumo Leg presses, Lunges, calf press.  Here was my last set of Sumo Leg presses and after multiple sets I worked up to 540 pounds with just the plates, that's 12 total plates!  I was able to do 8 reps!  

Ann

Lunges!

If you want to build a "balanced" leg that will help in all areas

 of your fitness then lunges are a great workout!

Bodyfat and weight coming back into line....

After my "bulk phase" in the winter I added a fair amount of muscle mass.  Along with it I also added a little bodyfat which is very common.  At the height of my bulk I was up to about 13+% bodyfat and a weight of about 165Lbs.  Since I've started a "cut phase" about 6 weeks ago I have now dropped my body fat down to about 9.5% and weight to about 160.  My race weight during the summer last year was around 145 to 150Lbs. at about 9% bodyfat so the additional 10+ pounds this season are mostly in the form of muscle this time around.  I would like to drop maybe another 5 or so pounds just to make running and swimming a little easier but I really don't want to drop all the weight because that will mean I've lost muscle.

Diet is similar to what I was eating during my bulk phase but with less calories and around 2100 per day.  I used to eat an additional meal in the early afternoon consisting of a vegetable, wild rice and some type of lean meat and have replaced that with 1/2 cup of oatmeal.  I've also try to avoid a lot of carbs in the evening because if you have a surplus of carbs at night it tends to turn into fat storage (at least on me).

Goals will be to lose another 1 to 2% bodyfat and drop another 5 or so pounds in the next few weeks.

Chris

YWatch Video segment from our visit to WJFW (Channel 12) is up!

http://www.wjfw.com/ywatch.html

A new "Personal Record" on the Leg Press Today!

Had a good workout and on my 4th set of close leg presses was able to do a new personal best of 600 punds (just plates)!

Had a fun time at WJFW (Channel 12) last evening!

We had a fun time helping out the YMCA during the "Y-watch segment during the 5 O'cock news!  When we get the video we'll post it up!

Chris

New Personal Record!

Was extremely excited yesterday!  Felt great in the gym and was having a pretty good lifting day.  Did some warm up sets on the close leg sled machine and then started to hit it heavy.  My last set Chris added 10 more pounds to my previous record of 550Lbs.  I not only did it but I did 9 rep!  I couldn't believe I was able to do that heavy with that many reps.  Chris joked that he should have added even more.  Anyways, I was thrilled and it made my day!

Ann

Injured....

What can I say, didn't even know how it happened.  Doing chest yesterday and felt pretty good.  Got to the end and was doing pushups on a BOSU Ball and felt some pain in the shoulder.  By the time I got home I could tell it was injured.  Now rest and ice.  Not good.

Chris

Our first public appearance!

Ann's Leg Annihilation Day !

I had a great leg day!  I was able to PB on my close leg press, leg extension and calves!

Deadlifts!

Had some fun at the gym yesterday! Lifts were up, my back was feeling pretty good for once
so I decided to see what I could do with some deadlifts. This was my 5th set and I never 
was able to go this heavy before due to a "tender" back. Felt "accomplished"!