Mommalu's Transfirmation Journal

[Thandie]

Monday Dec 15th (MINUS 35below with the windchill @5:30am)
We had freezing rain/snow last night and it sucked driving to the gym this morning but I made it!!
Chest/Tri's
Bench press warm up with the bar x20
Bench press 10x65 4x75 5x75
Incline press 3x30 6x22½ 6x22½
Pec fly's 10x15 10x15 10x15
Cable crossovers 10x10 8x10 6x15
My arms felt like rubber at this point
Tricep extention 15x30 8x35 10x35
Dips(feet up on a bench) 8 6 14(feet on the floor on this one)
Skull crushers 15x20 12x20 15x20
Abs
15min elliptical
15min bike
Meal 1 protein shake
Meal 2 3 egg whites/1 egg on 1 slice multi grain toast
Meal 3 1oz cheese
Meal 4 Havana rice with salmon filet & steamed cabbage
Meal 5 spinach/chicken
Meal 6(before bed) cottage cheese
Drinking water and pure green tea only. Occasionally milk with my protein shake.

Have not lost a significant amount of weight(only 1 pound) but my body has never felt tighter.

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

 

[mommalu]

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm

 

[mommalu]

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm
How does my workout look? Is there anything I should change?
I love doing the bench press but I have no one to spot me in the mornings.
Today I asked one dude if he'd spot me(my 1st rep) the other 2 reps I didn't have a spotter(bad me) I feel that I don't get the same benefit on the smith machine as I do the true bench. Thoughts??

 

[Thandie]

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm
How does my workout look? Is there anything I should change?
I love doing the bench press but I have no one to spot me in the mornings.
Today I asked one dude if he'd spot me(my 1st rep) the other 2 reps I didn't have a spotter(bad me) I feel that I don't get the same benefit on the smith machine as I do the true bench. Thoughts??

You're doing great! Keep in mind that you wont always get someone to spot you. One way you can work around it is by going heavy as much as you can, then drop that weight and get a lighter one to finish it up. Or get extra reps on the weight you're using. If you can only do 12 reps on a 20lb DB press, then pick up a lighter one and go for failure. Or go 25 lbs do 10 drop it to 20 and go for failure. Get the idea?
Is also good to vary the machines or workouts.

 

[Black Boxster]

Just read every page of your journal....WAY TO GO!!!!!!!!!!!!!!

Now If I could only motivate my wife to keep her journal like you! You are like an old pro here...very impressive!

If your getting tired of the cold (-35...that's crazy...that why I left Chicago 6 years ago!)...you could always come visit Mary and I....just make some of the killer meals and stay as long as you want!!!....my god does your food look amazing!!

I'm very impressed with the amount of dedication you are showing....you have some wonderful ladies here that are the best of the best helping you....Keep up the great work Momma!!!

 

[Black Boxster]

Mommalu...just sent you some nice Karma for all of your hard work...again Great Job!!!!!!

 

[ironwings]

You're doing great! Keep in mind that you wont always get someone to spot you. One way you can work around it is by going heavy as much as you can, then drop that weight and get a lighter one to finish it up. Or get extra reps on the weight you're using. If you can only do 12 reps on a 20lb DB press, then pick up a lighter one and go for failure. Or go 25 lbs do 10 drop it to 20 and go for failure. Get the idea?
Is also good to vary the machines or workouts.

+1 - this is exactly what you have to do when you don't have someone to spot you. I learned the hard way - I've been rescued a few times

 

[mommalu]

Just read every page of your journal....WAY TO GO!!!!!!!!!!!!!!

Now If I could only motivate my wife to keep her journal like you! You are like an old pro here...very impressive!

If your getting tired of the cold (-35...that's crazy...that why I left Chicago 6 years ago!)...you could always come visit Mary and I....just make some of the killer meals and stay as long as you want!!!....my god does your food look amazing!!

I'm very impressed with the amount of dedication you are showing....you have some wonderful ladies here that are the best of the best helping you....Keep up the great work Momma!!!

Thank you SO much for the wonderful compliment BB. Since I joined the Gym back on Nov 24th, I have gone "every" M-W-F to lift. I have snuck in a few extra days too but I love it!! It sucks having to get up that early but once I'm up and at the gym, I make the most out of my time. I just love the way I feel when I'm all done. Especially after a HIIT workout.
Your support means allot....thanks again. And thanks for sharing your Karma(have not checked into what this is yet but I will now)

I'll cook for ya anytime.....come on up to MN Wait... you're in sunny florida...I'll come there!!
I love to play with food and make pretty presentations like that. It makes it more enjoyable to eat. Glad they look tasty to you.

My journal is my accountability. I have done it for years(as a weight watcher member) so yes, it comes easy for me. That way I know everything I eat, and lift. It's so helpful to look back and see how much you have acomplished.
The Daily Plate is an awesome site to track foods. Easy and free.
Thanks for everyones support!!

 

[Thandie]

Ok, Mommalu,
As I said, you'll be bored with my food:

#1 3 scrambled eggs, 1 yolk
1/3 cup oatmeal.
1 large cup of green tea with stevia and cloves.

#2 Protein drink with lots of stuff in it.
#3 Breast of chicken with a Salad and avocado.
#4 Chichen with 1/2 cup of rice (or 1/3) depending on macros and vegetables.
#5 1/2 cup of organic yams.
#6 Chilean sea bass with Brussels sprouts or couscous or mixed roasted veggies or portobello mushrooms or asparagus, or....
#7 Casein Protein drink.

The main body is the same. I love oats, brown rice and organic yams. love chicken, have beef once every 2 or 3 months. Love salmon, but depends how much fat I've had all day. It's 8 g for 4oz of wild salmon. I don't eat farm raised. Red snapper, lobster, salmon, chilean sea bass are my fav fish. For sashimi, tuna, yellowtail, bass and quite a few others.

I'm very particular and very specific with my food. I Eat 90% organic, the rest is because I can't get it. I don't put any junk in my body either. It's really very simple, but for some people is not.
Lots of green tea and as you know struggling with the water again. I'm usually good for comp because I have to, but once I'm done, I slack big time.

I'll pm you the rest. Don't want to clog your thread.

 

[mommalu]

Wednesday Dec 17th
LEGS
Smith Machine squats 10x70 8x70 8x70
Walking lunges 3 sets(down & back w/15 lunges each leg) holding 15#
Leg press 12x90 12x90 8x100
Seated Calf raises 12x20 16x20 16x20
Standing squats holding 10# 16 25# 12 25# 12
Leg Extentions 12x50 15x50 15x50
Leg Curl 15x50 15x50 12x50
Abs & 20 Min on Treadmill at 20 incline 3.5mph

Meal 1 ANPB on 1 slice multigrain bread/tea
Meal 2 Protein shake w/milk
Meal 3 3 egg whites 1 egg scrambled
Meal 4 Spinach salad w/chicken, HB egg whites(2) 1 oz blue cheese crumbles, ½ avocado w/vinegar
Meal 5 Cod w/ salad & broccoli