Monday, August 14, 2006

Time For A Cool Change

I'm really happy that I have only one more race this season. I have over a month from now until I race. I can weight train more. I think I am burnt out with triathlon and races at this moment. Maybe I picked too many races my first year out.

I enjoy lifting weights. I like to see my muscle definition, I like to feel strong. It's hard to train for endurance events(eating carbs) while trying to build lean muscle(heavy weight training, low carbs/more protein).

Since my races are coming to an end, I'm going to start getting tougher about diet and lifting. Today, was the first time since March I have increased my weights and lifted until failure. I have been afraid to weight train hard since I started racing. I thought I should "save" myself. I'm also cutting back on carbs. I have been eating everything/anything I want while training for races. I have been "eating clean" since Bandit's.

I'd like to get down to 12.5% body fat. I'm currently 14.5%, I weigh 116. The tricky part about body fat percentage is when you lose weight, you tend to GAIN body fat. I'll probably need to put on more weight to reach 12.5%.

So, we will have to see if Nancy's theory about weight and speed is correct.. Once I reach my goal!

I was suppose to take four days off after this race, I just can't be that still. I haven't done any tough cardio work. My legs are still a bit sore from Bandit's.

40 min. cardio, Elliptical

Lat Pulldowns (4 sets) 12x65lbs, 12x80lbs, 12x85lbs, 12x90lbs
Bent Over Rows (4 sets) 12xbar+10, 12xbar+10, 12xbar+20, 12xbar+20
T-Bar Rows (3 sets) 12x65lbs, 12x70lbs, 12x70lbs
Dumbbell One Arm Rows (3 sets) 12x25lbs, 12x25lbs, 12x25lbs
Assisted Pull-up (3 sets) 12x60lbs, 12x50lbs, 12x50lbs
Standing Olympic Bar Curls (4 sets) 12xbar, 12xbar, 12xbar+10, 12xbar+10
Seated Dumbbell "Arnold" Curls (4 sets) 12x15lbs, 12x15lbs, 12x20lbs, 12x20lbs
Preacher Curls (3 sets) 12x30lbs, 12x40lbs, 12x35lbs


At 7:44 PM, Blogger nancytoby said...

YOU GO GIRL!!! :-)

At 8:53 PM, Blogger 21st Century Mom said...

Whoa! 12.5% seems very low to me. Of course my personal number is more than twice that so wtf to do I know but still. 12.5%??? Seems low. Good luck and don't forget to post what you are eating so I can copy you. I'd be quite thrilled at 20%

At 10:55 PM, Blogger Robin said...

ha! 21st mom - I, too ould b thrilled at 20% :-)

Go Mojo. Camp Mojo now in effect.

(Still need to post that pic from IMLP I took for you. Will get around to it this week, I promise!

At 2:36 AM, Blogger qcmier said...

Don't be afraid to hit the weight room while training for races. I would say you need to tweak the lifting routine and focus a bit, but don't eliminate it entirely.

At 7:39 AM, Blogger Brett said...

Very cool. Personally, I still lift hard once a week, then I will bump to twice or three times in the "off" season.

I think lifting is the key to burning more body fat, so you are on the right track. Also, by cutting your carbs some, you will certainly see your body fat drop pretty quickly I would think.

Good luck, and keep us posted!

At 11:54 AM, Blogger Sheila said...

You are already at a great bodyfat % for a female triathlete. But if you want to get lower/leaner that's OK, too (I'm about 10%).

It is NOT necessarily true that if you lose weight your bodyfat goes up. For me, as long as the process is very slow and gradual, I will generally only lose fat. For you, you only need to lose 2.32 lbs. of fat and you could stay at the same weight (i.e., retain all your muscle) and be at 12.5%. The key is to do it really slowly, especially since you are already so lean. It's not like you are entering a bodybuilding contest, so slow is the best way to go. Plus that won't compromise your training in any way.

All you need to do is cut maybe 50 calories a day from your diet, and theoretically in 162.4 days you are down by your 2.32 lbs.! But this assumes you carefully monitor your calorie intake.

Also, there's no need to go below 60% of your calories from carbs in order to achieve your goal. 60/30/10 (carbs/protein/fat) is a very healthy diet.

At 8:20 PM, Anonymous Anonymous said...

Wonderful and informative web site. I used information from that site its great. » » »

At 7:07 PM, Anonymous Anonymous said...

This is very interesting site... quit smoking aids resources from chevrolet motor mount schematic Wedding invitations kit cd rom smoking tips on quit Bronze tree awning

At 2:54 AM, Blogger oakleyses said...

nike air max, kate spade outlet online, longchamp outlet online, tory burch outlet online, louis vuitton, christian louboutin, polo ralph lauren, ray ban outlet, polo ralph lauren outlet, true religion, louis vuitton outlet online, kate spade outlet, coach purses, michael kors outlet, chanel handbags, christian louboutin outlet, tiffany and co jewelry, red bottom shoes, christian louboutin shoes, ray ban sunglasses, louis vuitton outlet, tiffany jewelry, oakley sunglasses, true religion outlet, prada handbags, longchamp outlet, burberry outlet online, nike outlet, michael kors handbags, coach outlet, oakley vault, gucci handbags, nike free, longchamp handbags, coach outlet store online, prada outlet, louis vuitton handbags, burberry outlet online, coach outlet, michael kors outlet store, nike air max, michael kors outlet online, cheap oakley sunglasses, louis vuitton outlet, michael kors outlet online, michael kors outlet online, jordan shoes

At 2:59 AM, Blogger oakleyses said...

nike air max, guess pas cher, sac michael kors, louis vuitton uk, true religion jeans, michael kors canada, converse pas cher, hermes pas cher, scarpe hogan, lululemon, michael kors uk, sac vanessa bruno, air jordan, timberland, oakley pas cher, nike free, lacoste pas cher, hollister, ray ban pas cher, ralph lauren pas cher, north face pas cher, longchamp, mulberry, longchamp pas cher, abercrombie and fitch, burberry pas cher, chaussure louboutin, nike free pas cher, barbour, vans pas cher, nike roshe run, air max pas cher, air max, louis vuitton pas cher, north face, ralph lauren, nike air max, nike blazer pas cher, tn pas cher, louis vuitton, nike roshe, hollister, nike air force, true religion outlet, sac louis vuitton, ray ban uk, new balance pas cher

At 3:06 AM, Blogger oakleyses said...

north face jackets, canada goose, lululemon outlet, instyler ionic styler, ugg boots, babyliss pro, jimmy choo shoes, wedding dresses, canada goose outlet, marc jacobs outlet, uggs outlet, new balance outlet, mac cosmetics, nike trainers, chi flat iron, celine handbags, beats headphones, insanity workout, ferragamo shoes, valentino shoes, herve leger, mont blanc pens, abercrombie and fitch, birkin bag, ugg, asics shoes, ugg soldes, uggs on sale, north face outlet, reebok shoes, hollister, nike huarache, nike roshe, mcm handbags, bottega veneta, longchamp, giuseppe zanotti, replica watches, uggs outlet, p90x workout, ugg boots, soccer jerseys, ghd, nfl jerseys, canada goose outlet, vans outlet, soccer shoes, canada goose outlet, ugg outlet

At 3:12 AM, Blogger oakleyses said...

timberland shoes, replica watches, iphone 6 case, moncler outlet, converse shoes, canada goose pas cher, baseball bats, uggs canada, lancel, hollister, canada goose, louis vuitton canada, coach outlet, vans, montre femme, parajumpers outlet, canada goose uk, wedding dress, gucci, canada goose, pandora jewelry, moncler, moncler, moncler, ralph lauren, moncler, oakley, moncler, swarovski jewelry, pandora uk, swarovski uk, toms outlet, louboutin, moncler, ray ban, hollister canada, nike air max, ugg, links of london uk, converse, juicy couture outlet, thomas sabo uk, karen millen, air max, hollister clothing, supra shoes, pandora charms, juicy couture outlet

At 10:21 PM, Blogger ninest123 Ninest said...

ninest123 10.29
nike free, oakley sunglasses, burberry outlet, air max, louis vuitton handbags, michael kors outlet, rolex watches, tiffany and co, ugg outlet, polo ralph lauren, oakley sunglasses, longchamp handbags, jordan shoes, ray ban sunglasses, air max, oakley sunglasses cheap, louboutin, louis vuitton, burberry outlet, kate spade outlet, prada outlet, uggs, michael kors outlet, chanel handbags, louis vuitton outlet stores, coach outlet, gucci outlet, nike shoes, michael kors outlet online sale, longchamp outlet, ray ban sunglasses, ugg boots clearance, prada handbags, louboutin shoes, longchamp handbags, louis vuitton outlet, michael kors outlet, michael kors outlet, cheap oakley sunglasses, cheap uggs, kate spade handbags, louboutin outlet, christian louboutin, michael kors outlet, polo ralph lauren outlet, ray ban sunglasses, oakley sunglasses, tiffany and co, uggs outlet

At 10:25 PM, Blogger ninest123 Ninest said...

michael kors outlet, nike free, michael kors uk, true religion jeans, hollister, hogan outlet, abercrombie and fitch, north face, true religion outlet, sac longchamp pas cher, nike tn, coach outlet store online, nike air max, nike trainers, lululemon outlet online, michael kors, nike air force, north face, nike roshe run pas cher, air max, true religion outlet, ray ban pas cher, ray ban sunglasses, polo lacoste, polo ralph lauren, longchamp, coach purses, new balance pas cher, louboutin, sac burberry, mulberry, nike huaraches, sac hermes, air max pas cher, coach factory outlet, ralph lauren, vans pas cher, nike roshe, oakley pas cher, vanessa bruno, converse pas cher, hollister, sac guess, air max, hollister, nike free pas cher, air jordan, timberland, true religion jeans, michael kors pas cher, longchamp

At 10:29 PM, Blogger ninest123 Ninest said...

north face jackets, nfl jerseys, p90x, soccer shoes, instyler, air max, iphone 6s cases, louboutin, mcm handbags, north face outlet, ferragamo shoes, valentino shoes, nike roshe run, chi flat iron, converse, insanity workout, vans, air max, mac cosmetics, ray ban, wedding dresses, babyliss pro, timberland boots, iphone 6s plus cases, vans shoes, asics running shoes, gucci, abercrombie and fitch, reebok outlet, lululemon outlet, beats by dre, baseball bats, abercrombie, s6 case, ghd, ipad cases, celine handbags, ralph lauren, soccer jerseys, bottega veneta, oakley, mont blanc, jimmy choo outlet, hollister clothing store, new balance shoes, iphone cases, birkin bag, herve leger, iphone 5s cases, iphone 6 plus cases, giuseppe zanotti, iphone 6 cases, nike blazer

At 10:33 PM, Blogger ninest123 Ninest said...

juicy couture outlet, swarovski, swarovski crystal, ugg, hollister, barbour, moncler, moncler, canada goose, montre homme, ugg pas cher, michael kors outlet, moncler, canada goose, ugg, converse shoes, toms shoes, moncler, louis vuitton uk, ugg, canada goose, pandora jewelry, wedding dresses, doke gabbana, pandora jewelry, marc jacobs, thomas sabo, canada goose jackets, links of london, sac louis vuitton, moncler outlet, ugg boots, moncler, michael kors outlet online, sac lancel, pandora charms, louis vuitton, michael kors handbags, moncler, juicy couture, louis vuitton, coach outlet store online, canada goose uk, rolex watches, canada goose outlet, sac louis vuitton, karen millen, canada goose, barbour, canada goose, moncler, supra shoes
ninest123 10.29

At 8:13 PM, Blogger 艾丰 said...

louis vuitton
michael kors outlet store
canada goose jackets
replica handbags
louboutin uk
canada goose sale
michael kors outlet,michael kors outlet online,michael kors,kors outlet,michael kors handbags,michael kors outlet online sale,michael kors handbags clearance,michael kors purses,,michael kors bags,michael kors shoes,michaelkors,cheap michael kors
cheap oakley sunglasses
nike air max 2014
ugg boots
hollister,hollister canada,abercrombie and fitch,abercrombie,abercrombie fitch,abercrombie kids,a&f
hollister pas cher
ugg boots outlet
adidas jeremy scott
chanel outlet store online
michael kors outlet sale
moncler jackets
cheap uggs
michael kors handbags
links of london uk
the north face jackets
basketball shoes
north face jackets
michael kors outlet
ugg outlet
louis vuitton outlet store
true religion sale
giuseppe zanotti sale
barbour clothing
ferragamo shoes
air jordan shoes
nike trainers uk
canada goose outlet

At 7:57 PM, Blogger mmjiaxin said...

black friday deals
discount oakley sunglasses
oakley sunglasses wholesale
designer handbags,handbags outlet,cheap handbags,purses and handbags,wholesale handbags,designer bags,bags outlet,handbags wholesale,cheap purses,discount handbags,handbags sale,wholesale purses,handbags and purses,designer purses
mont blanc pens
swarovski outlet
camisetas futbol baratas
mulberry uk
valentino outlet
michael kors online outlet
fitflops sale
cheap wedding dresses
mlb jerseys
giuseppe zanotti outlet
converse shoes
soccer jerseys wholesale
tiffany and co
ferragamo outlet
true religion jeans
oakley sunglasses wholesale

At 3:01 AM, Blogger Fangyaya said...

michael kors outlet
ray ban sunglasses
jordan 3 infrared
louis vuitton outlet
gucci outlet
ralph lauren outlet
asics shoes
jordan concords
coach outlet
lebron 12
celine outlet
toms shoes outlet
oakley sunglasses
christian louboutin sale
louis vuitton handbags
tory burch outlet
michael kors outlet
michael kors outlet clearance
ghd hair straighteners
true religion
hollister outlet
louis vuitton
coach outlet online
retro jordans
louis vuitton outlet
nfl jerseys wholesale
michael kors handbags
jordan retro
christian louboutin
air jordan 13
abercrombie & fitch
oakley outlet
burberry outlet online
nike uk
michael kors outlet online
designer handbags
michael kors outlet clearance
nike blazers
true religion jeans
toms shoes outlet online

At 10:42 PM, Blogger 柯云 said...

tory burch outlet
cheap jerseys
nike roshe shoes
air force 1 trainers
air max 95
air max 95
cheap toms shoes
christian louboutin outlet
rolex watches
coach factory outlet online
fitflop shoes
oakley sunglasses
ray bans
michael kors purses
ghd flat iron
nike store uk
lebron 11
ghd hair straighteners
kd 8
gucci handbags
louboutin shoes
louis vuitton outlet online
louis vuitton purses
toms wedges
louis vuitton outlet stores
kids lebron shoes
hollister jeans
ray ban sunglasses
air jordan homme
cheap air jordans
toms shoes
christian louboutin outlet
michael kors outlet online
rolex watches
true religion outlet
coach outlet clearance
coach factory outlet
christian louboutin sale
coach outlet canada


Post a Comment

<< Home