Howdy y'all!!!

Just got back from an AWESOME leg workout. I love going to the gym early on holidays - it's so peaceful. Just us diehards there...so I added a few extra exercises since I had so much time this morning...lots of lunges too!

Of course Jim and I will be going to the stables this afternoon - I have a riding lesson and it should be glorious out. There isn't even any fog this morning - so I'm expecting temps in the 80's.

The only bad part of having a day off is not being on my regular schedule - I'll just have to remember to eat at the proper time! (and get all my water in... )

Hope y'all have an AWESOME day!!!

Off topic...

Jim just 'found' some photos when he was in his old band a year or so ago - the Sun Kings...cute huh??



Here he is playing with his buddy Shree...

Hey Karen,

Like the photos. Having a great day myself. I had 6 hours of classes last night which was ok until I started yawning in the last hour. Food is on track at the moment and I have soccer training tonight scheduled after my bis and tris workout. Hopefully we will get to train tonight if this rain holds off. I started walking up the street to do my errands during the day to get in some extra activities and despite the weather it's a really nice walk. About 35 mins round trip.

Check in everyone!

JC

Ok checkin' in!!... I've had a good day too!! GReat LBWO I did the Hugo Mass Blast Leg workout....... so I KNOW I will be sore tomorrow, 'cause I'm already now!! I've taken Glutamine 3 times today...

Tomorrow I'll do shoulders... I love shoulders now that I've found some great routines.....

It's been pouring here for 3 full days... I sure hope it warms up soon...

Just 2-Q's, for you guys... How much fiber are we suppose to get per day? and if I have olive oil or salmon in my day am I suppose to have the UDO's too?

Karen -- VERY cute bunch of guys!!

Later all...

Checkin' in! Really good UBWO, and then aerobic interval training for about a mile and a half. Talk to me Ilene! What new shoulder routine?

Didn't eat enough today, but I'll forgive myself for now. Got to about 1200 calories or so then got a scary phone call from my brother up north. My dad (who is in his 80's and isn't in the best shape right now) has taken a spill down the stairs, my brother found him, called 911 and the paramedics were there when he called me. He was riding to the hospital with my dad so I couldn't keep him on the phone to ask more questions. He said he'd call me as soon as he knew anything. It's been nearly three hours and he hasn't called. I'm very concerned. Anyway... sorry to dump that all in here. Just kind of kills the appetite when something like this happens. Trying to plan out tomorrow, with half a brain.

Hope everyone else is doing great!

RavenToy- I hope your dad is OK. Waiting for new is the worst. Somehow, I NEVER lose my appetite under those conditions.

Ilene- PLEASE share some shoulder ideas. Shoulders are my least favorite workout, partly because of injury history and fear or repeating it, and partly out of sheer boredom of the same front, rear and lateral raises, and presses. Any other ideas would greatly be appreciated

Hey JC! Back to your leisurely schedule I see. How many more years of school?

Karen- Great pics! How is Jim doing on his food reform? Sounds like you had a nice horsey weekend.

I did bi's and tri's and calves yesterday. Back at the gym after a week off. I was really tired, last night, but NOT sore this morning. Obviously didn't push hard enough! Got cardio done for today, off to walk the pooch. I'll do shoulders and abs and maybe a little more cardio this afternoon. Maybe Ilene will post her shoulder workout before then! hint....

1 day eating perfect. I am going sugar free again. The littlest bit and I'm off and running.

mel

Dad is not great. He's alive. I don't usually do this, but .. pasting from my journal because the thought of retyping it makes me not feel so good.

"My father is in the hospital. He fell on the stairs. His head was wedged between the slats, and he was stuck there for over 24 hours before my brother found him. He suffered a great deal of blood loss due to a very bad head wound. His left eye is severely infected from being hit when he fell, and he is undergoing surgery to have it removed. Additionally, much of the tissue on his face which was shoved against the slat is necrotic, approaching gangrenous. They are concerned about the resulting infection, and the tissue will be removed in the surgery as well. Much of the skin where it was against the carpet on the left side of his body is badly infected from being saturated with blood and urine. They will be doing skin grafts after they get that all cleaned up. He suffered from blood loss, a head injury which is potentially life threatening, severe dehydration, and he was very malnourished. That last one is a little confusing, because my brother and his girlfriend had been going over every couple days to make sure he was eating. They would take him big dinners and food for lunches and stuff. I guess he just didn't eat... Right now it's pretty much anyone's guess as to whether he'll make it through this or not. He's so far away, and I can do nothing.

It's been a long night. "

I did not get much sleep, woke up a little later than I wanted, and needed to make it in to work early to make up for the missed day yesterday. I will try to do my aerobics tonight. I will try to eat.

I hope to hear from my brother today about the surgery.

RavenToy- I'm so sorry for the bad news. You and your family are in my thoughts.

mel

Good morning LWL!

RavenToy, my thoughts and prayers are with you and your family.

I meant to check in yesterday.. we were so far behind on food from sleeping in (love those 3-day weekends!) that it seemed like we had to keep eating all afternoon just to catch up. Our building gym was very quiet yesterday afternoon. It was pouring out here, so I was surprised, but since I LIKE it empty that was fine by me. Had a terrific leg workout. I was also able to show my other half a few more things to add to his leg routine, since we weren't rushing to get done in the gym and get to work. (Can you tell who the gym rat is and who's the cardio king in our house? <g>) I am sure walking will be difficult later, as I made sure to get my airplane glutes in.


Ilene, please share those shoulder routines.

This morning was back/biceps. Nothing very exciting, but it's done. I usally like this workout, so I think I just didn't want to get up this morning, after having an extra day off. I'm starting to get used to the early am workouts. I like starting the day knowing that my exercise is done.. but it sure is tough to get out of bed some mornings.

on Fiber... Physique transformation has my fiber set at 23.6 right now. I think it's tied to my calories, since Brad's is higher. I'm at 2400 calories this week and he's at 3400, and his fiber's at 33.7
grams.

on Fat, PT has me at 15% fat which is 40 grams right now, so if I had salmon and olive oil and was still light, I'd add in the CLA.. but I never seem to be low on fat when I have salmon.. Guess it depends on the size of your serving. How are you making the salmon? Salmon has to be one of my favorite foods. I think I had it 2x a day when we were in Vancouver.

Mel, have you done sugar free? They've been reducing my sugar from the start, and now I'm at 30-45 grams a day. I can't believe how much it reduces the cravings when I don't eat sugar. At first, the thought of cutting back (from 120 grams) seemed really tough, but now its not bad at all. Course Splenda does help <g>.

Mrs. Jim, great pictures! I'm jealous of your nice weather for the weekend. It was rainy all weekend here.

Later,

Ok ok here it is...

http://groups.msn.com/3FCLadiesWhoLi...oto&PhotoID=73

I super set #1 and #2, and #3 and #4.... This is the quickest i could do it... hope it's clear enough everyone to read...

RavenToy - I am so sorry! Big hugs your way. My thoughts are with you.

RavenToy --

I'm so sorry to hear about your father's terrible fall. My thoughts are with you.

Carrie

RavenToy -- How selfish of me, I forgot to send my prayers for your dad.... Hope all goes well...

Here's a great site for any type of workout: this is the shoulder link: http://www.davedraper.com/sample-sho...-contents.html

I've tried the Hugo Mass Blast Shoulders, legs, and back.... loved them all....

I'm still sore from the legs on Monday....

MARK'S BONUS CHEST WORKOUT


Movement 1:
Start with cable crossovers for 4 sets, 12-15 reps.

Superset these with pushups: hands about shoulder width apart, feet elevated. Helps get a good pump early, and the blood is flowing. Shoulders warm up also.

Movement 2:
Incline dumbbell presses - 4 sets, 10-15 reps. Keep increasing the weight

Superset these with incline dumbbells flys. Big, wide stretch, 4 sets, 10 reps

Movement 3:
Flat dumbbell press (turning dumbbells in at top of movement) OR Hammer upright bench press 4 sets, 8 to 10 reps

Movement 4:
Bodyweight dips and also weighted dips. Keep knees in front, tip forward a bit to put full emphasis on the pecs; don't come up and lock out elbows. 4 sets, as many reps as you can get.


I'm excited, this above workout is what I will do for chest tomorrow AM... WOOHOO!! I can feel the pain already....

I'm also excited because I got some sports goggles to bike with, because of my eye sensitivities, just good ole wrap arounds weren't good enough... I can't wait to try them... It's too cold and damp to go out tonite... I hope tomorrow is better....

Compared to last week, this board is ASLEEP this week... WHERE IS EVERYONE!!!!! Does everyone have a life but me??

Later all...