Day 7

one week down yeeyah! ken po with joe and chuck this morning. actually pretty easy and fun for once! tomorrow is chest and back though. ugh. here are my pictures, and ps to eat today i've had two protein bars, and a spinach turkey wrap, i also had a few cookies, because let's be real, i'm bad. hahah

here is the one with my new bra- thank god only aranda reads this. haha.

Days 3-6

Day 3- Woke up feeling incredibly sore still, mostly in the shoulders and chest. Slightly tight in the abs but pilates last year saved me from the deep pain that would've caused me.  I ate well this day, I think cafe yumm and soup and such. It was an arm day. Killer.

Erica's Numbers: 

Alternating Shoulder Press
Set 1: 20/10 
Set 2: 20/10

In and Out Bicep Curls
Set 1: 15/10
Set 2: 10/10

Double Arm Tricep Kickbacks
Set 1: 15/7.5
Set 2: 20/7.5

Deep Swimmers Press
Set 1: 12/10
Set 2: 14/10

Full Supination Concentration Curl
Set 1: 15/10
Set 2: 15/12.5

Chair Dips
Set 1: 13
Set 2: 15

Upright Row
Set 1: 15/12.5
Set 2: 16/12/5

Static Arm Curls
Set 1: 12/12.5
Set 2: 20/10

Flip Grip Twist Back
Set 1: 8/7.5
Set 2: 10/7.5

Seated Shoulder Flys
Set 1: 5/5
Set 2: 10/5 

Crounching Cohen Curls
Set 1: 10/10
Set 2: 9/10

Lying Down Tricep Extension
Set 1: 8/10 and 7/7.5
Set 2: 18/7.5

Straight Arm Shoulder Flys
Set 1: 10/5
Set 2: 10/5

Congdon Curls
Set 1: 10/10
Set 2: 8/12.5

Tricep Extension in place of Side-Tri-Rise
Set 1: 15/15
Set 2: 15/20


Day 4- Woke up with suuuuch pain in my arms. but it just fuels the fire. it's a good pain. went and did yoga at 1:30 with joe and chuck, of course. and by yoga i mean yoga X: the hardest home yoga ever. burrrrrrrrn. but we got through it. barely. we'll get better. i went home and baked cupcakes and cookies and rolos and i can't lie I was not good on my diet this day. oops.


Day 5- Leg workout at 7:30 am! Felt good although i have some residual knee problems from the bike race this summer. The most painful feeling I have at this point is the calluses forming on my hands. really not awesome feeling. i took a picture but deleted it on accident. maybe next week. i also was not good with my diet on this day... well i was until the party... bad... too much sugar. yet again, i'll do better...


Balance Lunges: 10/Body weight

Calf Raise Squat: 10/10

Reverse Grip Chin Ups
Set 1: 7/Resistance 14
Set 2: 4.5/Resistance 15

Super Skaters: 25

Wall Squat: 90 Seconds

Wide Front Pull Ups
Set 1: 6/Resistance 16
Set 2: 3/Resistance 15

Step Back Lunges: 25/7.5

Alternative Side Lunge: 25/7.5

Close Grip Overhand Pull Ups
Set 1: 7/Resistance 16
Set 2: 5/Resistance 15

Single Leg Wall Squat: 60 seconds

Dead lift squats: 20

Switch Grip Pull Ups
Set 1: 4/Resistance 16
Set 2: 4/Resistance 15

Three way lunge: 10

Sneaky lunge: 20

Chair Salutations: 60 seconds

Toe Roll Iso Lunge: 10/Body weight

Groucho Walk: 45 seconds

Calf Raises: 75/20

80-20 Siebers Speed Squats: 30


Day 6- Woke up this morning, SORE in my booty. Thankfully it's a day off. my legs are sore too but it's the glutes that are feeling it. fridley gave me a really intense neck/shoulder/back massage last night so my northern muscles feel WAY better today, i also think the yoga helped. i was bad on my diet again.... but i promise tomorrow it all starts back up again. cottage cheese, boca burgers, and salad FTW! excited for ken po at 10am!!


I'm afraid that my diet mishaps these last few days will displace any of the potential differences I would've seen in my body for pictures on monday... sooo meh. that's okay though! i'm not gonna get down on myself. this is a journey and bad days or bad sets of days will happen. just gotta work on my will power. mind on the prize.


as for progress though. i love the daily muscle burn, it just fuels the fire.
BRING IT.

Day 2

Today we warmed up with racketball, then moved onto a sprint/jogging interval workout. talk about kicking my ass. god i was sweating and struggggglin. and then we did abs. which was hard. but i was slightly better than joe. nice! chuck gidley is a god. he is completely doing this just for fun, and to motivate joe and i. it's amazing.

today i ate: two protein bars, two glasses of milk, a pudding cup, one little mini reeses candy, noodles with marinara sauce, chicken, and broccoli, lots of cottage cheese, 1/2 a pomegranate, and a yogurt.

Day 1

I'm about to go do my first P90X workout with Joe and Chuck. I have heard it's awful, and i believe it. Today I've eaten: two protein bars, two glasses of milk, an apple, a few slices of turkey, and a half cup of cottage cheese. Here are my before pictures (yes the tattoos are fake): 

Current Weight: 149.

Goal: <140, face/love handles slimmed down.

POST WORKOUT: can't lift my arms. but feel good. tomorrow is going to hurt, but i drank a protein shake and ate more cottage cheese so hopefully flooding my system with protein will help to dodge some of the soreness. Tomorrow is plyos and ab ripper. awesome...

Day 1 Workout: 

Push ups

- Set 1: 20 on knees
- Set 2: 14 on knees

Wide Front Pull Ups
- Set 1: 10 with 12lbs assist
- Set 2: 7 with 15lbs assist

Military Push Ups
- Set 1: 12 on knees
- Set 2: 6 on knees

Reverse Grip Pull Ups
- Set 1: 4 with 12lbs assist + 2 with 14lbs assist
- Set 2: 8 with 15lbs assist

Wide Fly Push Ups
- Set 1: 10 (on knees? I forgot to write it down)
- Set 2: 8 (same as above?)

Closed Grip Overhand Pull Ups
- Set 1: 5 with 13lbs assist
- Set 2: 6 with 16lbs assist

Decline Push Ups
- Set 1: 6 (Knees?)
- Set 2: 10 (Knees?)

Heavy Pants
- Set 1: 15 with 15lbs
- Set 2: 20 with 10lbs

Diamond Push Ups
- Set 1: 7 (Knees?)
- Set 2: 1/2 (Knees?)

Lawn Mowers
- Set 1: 10 with 20lbs
- Set 2: 15 with 15lbs

Dive Bombers
- Set 1: 3 (Knees?)
- Set 2: 10 (Knees?)

Back Flys 
- Set 1: 12 with 10lbs
- Set 2: 20 with 10lbs