Sunday, Week 17 (with Progress Update)

I think a lot of my progress for this week I owe to my work yesterday. Between my diet and the extra intense exercising, I think it made a difference. Saturday is typically a good day for me. It's an intensive cardio day, and I have time throughout the day (since I don't have to work) to really concentrate on fitness. If yesterday had been different, I think my progress would have looked quite different.

Progress:
Weight: 118.6lbs (137.8 baseline, 119.8 last week, down 1.2 from last week!)
Waist: 26.75 inches (31.5 baseline, 27 last week, down .25 from last week!)
Below Waist: 28.75 inches (33.25 baseline, 29.75 last week, down 1 from last week!)

Food:
Breakfast: IsoPure (50/12.5), 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4)
Post-Weights: Choc IsoPure (80/18.75) w/ Milk (20/2)
Snack: Apple (80/0), Yogurt (55/5.5)
Lunch: Chicken (120/20), Pasta (70/1), Broccoli (30/1)
Post-Tae Bo: IsoPure (50/12.5)
Snack: 1/2 Soy Beans (50/4)
Dinner: Pork (144/27), Broccoli (60/2)
Post-Ice Skating: Choc IsoPure (55/12.5) w/ Milk (20/2)

Total Calories: 994
Total Protein: 131.25

Exercise:
Weights: Full Upper Body
Warm Up - Joint Rotations, Light Stretching, Hand Stands
Assisted Chin 10/40, 8/37.5, 6/35, 4/32.5, 5/37.5
Assisted Dip 10/45, 8/42.5, 6/40, 4/35, 6/37.5
Bicep Curl 10/25, 8/27.5, 6/30, 4/30, 8/25
Seated Row 10/45, 8/50, 8/55, 8/55, 6/60
Shoulders OP 20/20, 15+5/20, FR 20/10, 20/10, LR 20/10, 16/10
Butterfly 10/20, 8/20, 6/20, 4/22.5, 6/20
Push-Ups 7, 3
Superman Holds (in seconds) 35/30/25/20
Abs - 1 set of 12 4-point crunches, 1 set of 12 4-point crunches obliques
Heavy Stretching After Weights

19 minute Tae Bo Instructional Video
45 minute Tae Bo Funk Video
Ran 1 mile, 8:44 (avg 6.87 mph)

45 minute Ice Hockey Class

Some Notes: I included some hand stands in the warm-up (done up against a wall). This exercise is good for more handling my own body weight. I've been attempting to do an un-assisted pull-up for the past 3 weeks now. I started almost getting 1/2 way up. Last week I got about 1/2 way up. This week I was VERY close - about 3/4 of the way up. If I lose a couple more pounds and gain a bit more strength, I should be able to do a pull-up un-assisted. This would be a first in my life. I've never been able to do a pull-up. I had been expecting my weights performance to be not so good. The thermogenic supplement that I'm on is supposed to give extra energy and help with cardio performance, but it's supposed to reduce overall strength. But, this week, my strength workout progressed on everything. I'll have to keep an eye on that for next week. My side split is coming along. I'm up to 150 degrees so far. I think 180 is where I need to be to be in a full side split. I started at about 130 degrees. So, there has been definite progress.