Update for Week of 5/9/09

It's been 2 weeks since I've updated pictures and I can see a difference even though it is slight. Waist is getting smaller and abs are looking better. I did notice this week that my hip bones are more prominent than they usually are.





Measurements - last week (this week)
Height 5 ft 6

Weight 131.5 (129.5)

Bodyfat 21% (21%)

Waist 28 1/8 (28)

Hips 35 1/8 in (35 1/4)

Right arm 10 1/2 in (10 1/4)
Right bicep flex - 11 1/2 (11 1/8)

Right thigh 20 3/4 in (20 1/4)
Right calf 15 5/16 in (14 15/16)

Chest (at largest part) 32 in (31 1/2)

Chest (under) 26 3/16 in (27 1/4)

This is how I'm planning next week:
Sunday - OFF Mother's Day :)
Monday - Spinning
Tuesday - lift + sprints
Wednesday - Run 3.5 miles
Thursday - lift
Friday - Run 3.5 miles
Saturday - Off
Sunday - either lift or run a 5 mile trail run (depending on the weather)

I made a comment on a previous blog post about the lifting program I use. I have this thing about committing to a program since I did Body for Life many years ago and after 12 weeks I looked like a bloated marshmallow with some muscle underneath.

Since then I really have just stuck with the rule of picking compound exercises that are quad dominant, hip dominant, a unilateral leg movement, push, pull, and some kind of ab work and working them into straight sets, super sets, and giant sets. I used http://exrx.net/ as a guide to picking the exercises and rotate among them. I will say that since purchasing New Rules of Lifting for Women, I have been setting up the workouts similar to how Cosgrove has them. I usually write out my workout the night before looking at past exercises as a guide for what I'll do next.

I think after I do this 5 mile race on May 23rd I'm going to think about whether I'll actually do NROL4W as it's written or figure out what my next move is.

Once again, I will be purchasing plenty of fresh produce at the market this week. Keeping the water intake up and have my few cups of green tea every day.

Looking forward to a killer week!