The last three days have been interesting since I each workout has involved shoulders. I didn’t plan it that way but by the end of my chest workout (which involved a lot of bearcrawling and a lot of push ups) I noticed my shoulders felt like they were on fire! The other interesting thing is that I not only worked shoulders again, but we took more pictures for my cardio directory which was almost all leg work, and then finished with chest. I literally did some type of exercise from 6:15 a.m. until noon today. Not all out stuff, but no wonder I’m exhausted tonight.
The other piece of exciting news I have to report…my trainer and I finally took measurements again. I’m not posting the results, but since I revamped my whole workout plan (Jan. 1) and eating clean for the Jen Phat Camp Competition I’ve lost a little over 7 lbs. and lost some significant inches in my hips, abs, calves?, and stomach. Chest and arms stayed the same (which is what I wanted) and my shoulders gained an inch!!!! Finally, the push-ups and such pay off! Seriously, by design I am doing heavier upper body work and more dynamic body weight stuff for my lower body. I’m thrilled to see that it is working. I doubted the methodology at first, but I’m a true believer. I knew it in my clothes but it is nice to have solid evidence. 
So far I have found a good combination for me: 30-40% protein, mini-meals, cardio and weight split into two different workouts, cardio in the a.m. (I just like having the house to myself), and the new super and triple set routines that challenge the body in a new way each week. That has taken me to a new level in my physique and I love it.
Today’s Workout: Chest (start with a couple of jogging laps around the gym)
Superset One: 3 sets
Flat Chest Press
Bearcrawls
Wide Grip Push ups
Superset Two: 3 sets
Flat Chest Flies
Bearcrawls
Cable Cross overs
High Plank Knee Ins
Superset Three: 3 sets
Incline Press
Incline Flies
Mountain Climbers
Cardio: 1 hour treadmill 20/20/20 (steady climb, backwards walking intverals, sprints)
Daily Food Journal:
B – Egg whites with 2% cheese, 2 pcs. toast
S – SBD Bar 210 calorie (late snack…more cals)
L – Sushi and soy crisps
S – Banana and trail mix
D – Chicken Artichoke, sweet potato, grapes
S – pudding and fiber one
Hey Corinne, Great Job on your workouts! I would really love to see some inches come off in that area on me. Can you give me some suggestions on some workouts? How heavy are your weights for lower body and do you make your own routine? I usually follow the firm workouts, but last week I tried to mimic some of your supersets. I was very sore last week and like you I ended up with a cold last week. Bummer. Anyway, have a great day.
Andrea
Comment by Andrea — March 6, 2007 @ 7:53 am
I would love to know what your chicken artichoke is? I have seen it in your diet several times and it sounds interesting. I have never had artichokes so I’m curious.
Comment by Kathleen — March 6, 2007 @ 8:08 am
Corrinne –
Congrats on your results since January…that is awesome.
Pushups and bear crawls…you are a glutton for punishment!
I do a lot of pushups, too. I’ve come to believe that they are probably the best exercise we can do for overall body conditioning. Add some squats to it, and you hit everything.
Thanks for sharing your results!
Brian
Comment by loseweightwithme — March 6, 2007 @ 8:25 am
When I make up a routine I try to do different exercises every week. If you are a beginner, it is best to stick with the same schedule for a couple of weeks or so at a time so that you can learn form. Once you understand form and your body shaking it up each week is critical to development.
For legs, I rarely use weights. Most of the time I use my own body weight only and work them until they are shaking. I’m fine with the muscle and size my legs are so I don’t work a lot of weight right now. I use heavy weight on the upper body because that is the area I’m building out to balance out my shape.
When making up a routine I try to just pick a variety of squats and lunges, throw in a set of some type of deadlifts, occasionally I’ll put in calf work, and then every two to three weeks I’ll do extenstions and curls at the end of the workout.
Comment by phitnphat — March 6, 2007 @ 10:18 am
Chicken Artichoke Crockpot:
1.5 lbs of chicken breast tenders (fresh not frozen)
1 can of Diced Tomatoes with onion and garlic
1 can of quartered Artichokes in water
1 can of Asparagus Spears
Put it all in the crockpot and let cook for four to six hours. It’s not fancy but it is tasty. The asparagus is a natural diuretic so be warned you might be tinkling a lot of if you eat it a couple of days.
I like to serve this with a green salad, over grits or brown rice, and it would be good with polenta.
Comment by phitnphat — March 6, 2007 @ 10:22 am
Corinne,
Great job on your results! The chicken artichoke sounds great. How many servings? I think this would be great to add to my diet:)
Lisa
Comment by Lisa — March 6, 2007 @ 1:16 pm
It’s about 8 servings. I usually have about 3 of the tenders in each serving and the veggies are next to nothing calorie wise.
Comment by phitnphat — March 6, 2007 @ 1:22 pm
Congratulations on those very real and measurable body changes. Glad the new routine is paying off. You really are an inspiration.
Comment by Lara — March 8, 2007 @ 2:35 pm