ChaLean Extreme - Week 1 - Saturday

Today's workout was Burn It Off (cardio) and Recharge (stretch/yoga). Here's the list of exercises:

Burn It Off:
Single leg floor tap (20 per leg)
Burpee (10)
Plyometric reverse lunge (25)
Plank w/ knee pulls (2x24)
Jumping jacks (w/ thigh toner)
Step straddle
Speed skaters
Speed skaters (w/ thigh toner)
Screamers
Lateral lunge w/ lateral raise (20 per side)
Football drills
3 point stance (2x16)

Recharge:
Rag doll
Arm sweep & chair
Moving fan
Plie
Fan
Stretch
Plank
Up dog
Down dog
Split leg stance
Warrior stances
Right angle
Triangle
Pyramid
Runner's lunge & pyramid

Food was not stellar today. I was absolutely not hungry.

11:00 AM - ham slices w/ mayo on whole wheat bun

12:25 PM - banana

1:00 PM - coffee w/ half-and-half & Splenda

3:15 PM - chicken breast & broccoli w/ light zesty Italian dressing

4:00 PM - half a chicken nugget; I didn't log this - it was just my son's leftover and I didn't want to throw it out

5:55 PM - pumpkin carrot muffin; I modified SparkPeople's pumpkin carrot muffin to include some wheat germ and it came out great!!!

8:00 PM - banana, scrambled eggs w/ onion, green pepper, garlic, salsa & cheese; turkey bacon

Calories - 1310
Carbs - 129 (25 fiber)
Protein - 102
Fat - 44
C/P/F Ratio - 39.1/30.9/30

ChaLean Extreme - Week 1 - Friday

My abs are a bit tender today, mostly in the obliques. I feel good, though. I am enjoying these workouts, I guess. Mostly, I'm excited about what they will (hopefully) do for my body. I'm trying not to let my expectations get too high, but it's hard not to feel empowered. The weights I'm lifting look a little discouraging but I really am maxing out the effort. In the end, that's all I can really do. I have to stop comparing this program the one I was doing. These are combination moves that I haven't really done a lot of. At first, I was ashamed that my weights were so low but not now. The tempo is slower, the set goes to 12, and there is practically no rest between exercises. So I have nothing to be embarrassed about.

Today was Burn Circuit 3 - 1 set of 12 (or at least 10) to failure of the following:

sumo squat /w overhead press [10 lb dumbbells]
lunge w/ calf raise [15 lb dumbbells]
squat w/ lateral raise [5 lb dumbbells]
lunge w/ frontal press [10 lb dumbbells]
squat w/ calf raise [15 lb dumbbells]
sumo squat w/ deltoid raise [5 lb dumbbells]
squat w/ overhead press (+1 set of 3 presses, super slow) [10 lb dumbbells]
lunge w/ lateral raise [5 lb dumbbells]
extreme pushups - I did 1 rep on my toes, 2 on my knees
sumo squat w/ calf raise (+1 set of 3 squats, super slow) [15 lb dumbbells]

I followed up with 20 minutes of Wii Sports (baseball & tennis) and 20 minutes on the Wii Fit.

7:30 AM - apple & cottage cheese

11:45 AM - lunch buffet; I took my mom out to lunch because she's leaving town for a few weeks; I had one plate of salad vegetables with just a little bt of dressing then another plate with very small portions of some of the items from the buffet; my only regret is dessert - I had a small scoop of some sort of Oreo pudding and 3 cookies; after eating the sweets, I felt nauseated - it was just too sweet! I have learned that my body doesn't need or want more than just a little!

1:00 PM - coffee w/ half-and-half & Splenda

2:30 PM - banana

6:30 - sushi; I couldn't eat too much without getting stuffed

No numbers today because of the unknowns, but I am really, really proud of myself for not using those unknowns as an excuse to eat tons of whatever junk I wanted. Surprisingly, I had NO cravings at all today!!!

ChaLean Extreme - Week 1 - Thursday

Today was Burn Intervals & Ab Burner. I've listed the individual exercises below. Burn Intervals alternates cardio drills with high rep-low weight muscle endurance exercises. I used a resistance band for those because it was more convenient. I almost said easier but didn't want to seem wimpy. I have no real opinion of this workout yet. I didn't like it much, but I didn't hate it. It's just not what I'm used to. I'm sure it will be better next week. The only think I know for sure is my core sucks. The ab exercises were hard!!!!!!!!!!!!!!! Thankfully, the video went by quickly. Oh, and I used the modifications for the ab work.

Burn Intervals:
Jump rope drills
Bicep curls
Speed skate (w/ thigh toner)
Overhead shoulder press
Kickboxing drills
Lunges
Lunge w/ jump shot (20 per leg)
Bent over row
Plyometric bowler's lunge
Bent over triceps extension
Overhead triceps extension
Kickboxing drills (w/ thigh toner)
Lateral raise
Sumo burpees (20)
Bicep curls
Plyometric reverse lunge
Weighted crunches
Kickboxing drills
Squats
Jumping jacks & high knees (w/ thigh toner)
Lower body blast (w/ thigh toner)

Ab Burner:
Moving cat
Crunches
Side taps
Criss cross
Double presser
Side pike
Weighted crunch
Obliques (w/ weight)
Reach & tuck
Oblique wrap through
Reach & tuck
Oblique wrap through

8:30 AM - apple & cottage cheese

1:45 PM - ham, cheese & avocado quesadilla, coffee w/ half-and-half & Splenda; I know I went too long without eating but it's been a hectic day

7:35 PM - scrambled eggs w/ onion, green pepper, garlic, turkey, cheese & salsa

Calories - 1212
Carbs - 83 (12 fiber)
Protein - 102
Fat - 51
C/PF Ratio - 27.6/34.1/38.3

I know I didn't eat enough today but I really wasn't hungry.

ChaLean Extreme - Week 1 - Wednesday

I cannot believe I made it through yesterday without losing control. I was so preoccupied with food last night, I couldn't concentrate on anything else. It sucked. Nothing sounded good to me - not the crackers or the granola bars or the ice cream or the chocolate. And before anyone suggests that I just get those kinds of things out of my house, it doesn't matter if they are in the house or not. If I want them, I will go out of my way to buy them, and then I will definitely binge. Those kinds of foods being in the house do not harm me or bother me in any way. I wanted something last night, but didn't know what. Getting off the computer helped a lot. 99% of the time, if I post my blog with my daily totals and shut it all down, I can get through it without a problem. Thank goodness there hasn't been any online drama to keep me hanging around longer. You can't get off the computer when there's a message board cat fight!

I'm going to be completely honest here. I almost decided to hold off on ChaLean Extreme until next week. Since I didn't get to exercise yesterday (my own stupid choice, even though it was a rest day), and my son is still in that needy, annoying place (he is doing much better though!!! I am sending his butt to school tomorrow), it would have been easy to postpone. Fortunately, I came to my senses and Sebastian was fairly cooperative.

So I did Burn Circuit 2 - 1 set of 12 (or at least 10) to failure of the following:

sumo squat w/ bicep curl [15 lb dumbbells]
lunge w/ one arm triceps extension [10 lb dumbbell]
deadlift w/ row [20 lb dumbbells]
sumo squat w/ overhead triceps extension [15 lb dumbbell]
deadlift w/ reverse grip row [15 lb dumbbells]
bowler's lunge w/ one arm row [15 lb dumbbell]
bicep curl w/ abductor balance (+1 set of 3 curls, super slow)[10 lb dumbbells]
forward lean lunge w/ double row (+1 set of 3 rows, super slow)[15 lb dumbbells]
triple thread push up (+1 set of 3, super slow) - I did these on my knees. Again.

All the weights were good for me. I followed up with Turbo Jam 20 Minute Workout. I don't think I'm going to keep throwing this in at the end of the circuits. The Wii Fit might be a better idea, since I'm getting cardio on other days. My balance really, really needs work.

7:20 AM - apple & cottage cheese

11:50 AM - turkey bacon, scrambled eggs w/ onion, green pepper & salsa

12:15 PM - coffee w/ half-and-half & Splenda

1:50 PM - ham, onion, tomato, lettuce & avocado on whole wheat tortilla

6:20 PM - chicken soup (roasted chicken & broth, salsa, sour cream), millet/flax/spinach lavash

Calories - 1572
Carbs - 110 (28 fiber)
Protein - 132
Fat - 61
C/P/F Ratio - 29/34.8/36.2

ChaLean Extreme - Week 1 - Tuesday

I did not work out today, not because I'm sore (I'm not really) but because my son is really sick and and I don't want him out of my sight for longer than a minute. It's just normal kid stuff, I hope, but it worried me enough that I made an appointment for him with the doctor. Unfortunately, it's not until late this afternoon. He's so clingy when he's sick so I really need to focus on him. Neither one of us has slept well the last few nights.

Oh, it turns out Sebastian has a double ear infections (again) and strep throat. I'm so stressed about this. I want to binge. I want chocolate. Damn. I really, really want it. I feel so out of control and upset that my son is this sick, even though I know this is normal. I'm still mad that I didn't work out this morning and I'm just a mess. There's nothing I'd love more than eating ice cream out of the freaking carton.

8:00 AM - Fiber One bar, coffee w/ half-and-half & Splenda; I grabbed something quick while I waited to call the doctor - I didn't know if we'd be going in right away and didn't want to have to mess with breakfast if we had to go in immediately. We didn't, so I'm kind of mad that I ate the granola bar.

10:45 AM - eggs & toast w/ margarine

12:45 PM - cottage cheese

2:30 PM - carrots, celery & cucumber w/ ranch dressing, grapes

6:15 PM - bottom round roast on whole wheat roll w/ mayo

7:40 PM - banana; I am desperately trying not to binge here, it's making me crazy!! The urge is so strong and nothing is working to distract me!

Calories - 1395
Carbs - 144 (30 fiber)
Protein - 102
Fat - 56
C/P/F Ratio - 38.7/27.5/33.8

ChaLean Extreme - Week 1 - Monday

Today I did Burn Circuit 1. It consists of 1 set of 12 (or at least 10) to failure of the following:

sumo squat w/ hip lift [20 lb dumbbells]
lunge w/ posterior fly [10 lb dumbbells] - too hard, so I'm going to drop the weight next time
push up w/ leg lift - I did these one my knees
deadlift w/ posterior fly [10 lb dumbbells] - again, too hard
lunge w/ core rotation [20 lb dumbbell]
bench press w/ leg lower [10 lb dumbbells] - too light, so I'll add more weight next time
squat w/ side bend (+1 set of 3 squats, super slow) [20 lb dumbbells]
forward lean lunge w/ double arm posterior fly (+1 set of 3 flys, super slow) [5 lb dumbbells] - I got smart and lowered the weight right off the bat
chest fly w/ hip lift (+1 set of 3 push ups, super slow) [15 lb dumbbells] - a bit too heavy

Overall, I clearly suck!! I didn't do a lot of fly (or side lateral) work in any of my previous programs, so these exercises are extremely difficult for me, especially at the slow pace. That makes so much difference in the difficulty level!!! I thought I was a pretty decent lifter but this stuff is daunting. I almost quit with the first exercise LOL

But I didn't. In fact, I followed up with the Turbo Jam 20 Minute Workout. Honestly, I threw that on the end in case I am too sore to do any cardio tomorrow. It's a scheduled rest day, but I am determined to take only 1 rest day a week, on Sundays. We'll see how my body feels tomorrow and I'll decide then.

8:00 AM - apple & cottage cheese

11:30 AM - lettuce, turkey, cheese, tomato & onion on whole wheat tortilla, coffee w/ half-and-half & Splenda

2:30 PM - tuna salad w/ onion, green pepper, cucumber, celery, tomato, cheese & Caesar Vinaigrette dressing

5:30 PM - mozzarella string cheese; just something to hold me until dinner, because I have no idea when that will be

7:20 PM - pork tenderloin & coleslaw

9:30 PM - Cheerios w/ skim milk

Calories - 1595
Carbs - 137 (17 fiber)
Protein - 139
Fat - 155
C/P/F Ratio - 34.3/34.8/30.9

NROL - Week 26 - Sunday

I'm taking a free day. I'd planned on taking a more liberal than normal day, but the various dips I've made are making it too hard for me to track properly. Plus, I ate the rest of the cookies I made yesterday. No, I didn't eat the entire batch (which was only 22 cookies) but I probably had a third of it. Oh well. So far, that's my only real guilt. I'm trying hard to be good because the game of "No Self Sabotage" is underway. Why? Because I weighed in today at 143.5 - that is down 3 pounds from last week. I'd like to keep that loss, so I'm not going hog wild today. I hope.

I also took measurements and took pictures today. I'm not going to post them until after my 12 week ChaLean Extreme challenge, but I took them. I'm pleased and hopeful. Looking at the pictures is a bit discouraging because it doesn't really look like I'm losing. Maybe I'm not working out hard enough. I don't know.

ChaLeaN Extreme is 3 phases - Burn, Push, and Lean. Each phase is 4 weeks long, and designed to push your muscles to failure with slow, heavy reps - usually a set of 10-12 or 6-8. There's some cardio involved, and ab work. The schedule looks like this:

M: Burn/Push/Lean Circuit 1
T: REST - but I'll be throwing in an extra cardio, either Turbo Jam or Tae Bo
W: Burn/Push/Lean Circuit 2
Th: Interval & Abs
F: Burn/Push/Lean Circuit 3
Sa: Burn (cardio) & Recharge (like yoga)
Su: REST - definitely sticking with a rest day here

I've decided that I'm only going to weigh on the last day (a Sunday) of each phase. So I won't weigh in again for 4 weeks. I'll also do measurements and take pics on those days.

Oh boy, I'm so excited to start!!