Xmas in Costa Rica

whiteknight · 08-08-2008, 02:13 PM

Goal- to be in shape and feel good about putting a bikini on for our 10 day hiking etc trip to Costa Rica this Xmas

Been out of it for a while ( surprise..lol)

The key for me is to make it a habit and to be consistent.. if I get through the first 30 days I know I will own it… so here I go .. yes.. AGAIN

Present weight- weigh in Sunday was 137 lbs
I know I will feel good at about 122 lbs

Starting out light as I am weak but believe I will get up to par quickly

Today’s workout- shoulders
Very little rest between sets...20 seconds...want to tax my breathing so that my heartrate remains high... this way I am getting a cardio and resistance workout in one... my time is limited so I have to make the most out of every workout

Superset 3 sets of eight

Seated dumbbell side lateral- palms facing back 15 lbs
Standing DB side lateral raise- 15 lbs
One arm DB lateral throw from floor (Olympic style movement) - 20 lbs (each arm)

Superset 3 sets of eight

Seated front dumbbell raise, palms facing up- 15 lbs
Standing front dumbbell raise palms down- 15 lbs
One arm front db snatch from floor (Olympic style movement) - 20 lbs

Superset 3 sets of eight

Standing wide grip barbell raise to chest- 30 lbs
Standing db close to body raise 2x 20 lbs

30 lbs to failure-Machine Shoulder Military press

20 lbs to failure-Reverse pec dec machine for shoulders

Food-
Egg white/omega 3 egg zucchini omelet
Carrots
Brown/Red rice w/ chicken breast/tomatoes/broccoli/garlic/green onions/low calorie fat free zesty Italian dressing
Protein drink
Haven’t decided on dinner yet

I will try and update often

Thanks for reading!

*Bunny* · 08-08-2008, 02:20 PM

Hey WK!

Sounds wonderful, please give me details on CR, the beau and I will be going there sometime in the next year or two.

Seems like you have plenty of time, and yes, we all know how you kill it.

claire · 08-08-2008, 03:37 PM

I'm in! Costa Rica for Christmas sounds great

NubianBeauty · 08-08-2008, 03:52 PM

^^ Ditto!!

Mrs Croft · 08-08-2008, 09:46 PM

oh goodie, I have never been to Costa Rica..can I come too

and IN

jenscats5 · 08-08-2008, 09:59 PM

Glad to see you posting again!! I will live vicariously thru you w/your trip!!

sassy69 · 08-09-2008, 02:33 AM

That's been a dream destination of mine for quite a while. Fantastic motivator!

Pixie · 08-09-2008, 10:32 AM

Costa Rica at Christmas time... sounds divine. You'll have to share pictures and stories when you go.

Best of luck with the training.

CK · 08-09-2008, 01:09 PM

in... in.... IN!!!

whiteknight · 08-10-2008, 04:26 PM

Thanks ladies

I actually won that trip for two to Costa Rica through a radio station.. It was awesome.. I bought a couple of more tickets to bring my two kids ( 18 and 14).. I figure this could possibly be one of the last family vacations we get as my son is getting older and will probably not want to go on outings with us.... we'll see... It is through an adventure company.. which means hiking.. and sleeping in low budget motels and stuff... taking a bus through 4 cities... horseback riding and boating to other towns... we have the zipline we'll be doing white water rafting and a night hike to watch the erupting of a volcano etc etc..

It should be an awesome 10 days...I'm pretty excited...

I did not get to work out yesterday.. that's okay...
Diet has been pretty good all week..

Down to 133.8 lbs... so a loss of 3.2 lbs first week... first week ..diet change back to the gym.. makes sense.. I am sure it will be slower going forward.. I look forward to hopefully one lbs per week... maybe

Today I worked out with my husband Robin and yes he wanted to do shoulders... oh yipee I got to do the SAME workout as above again... oh well.. double whamy... added some back work into it though

on top of above shoulders workout

superset- 3 sets x 8 reps
lat pulldown - 90 lbs
seated cable rows- 90 lbs.

10 lbs. db pushups with row at lift- 3 sets x 10 reps
db rows - 35 lbs- 3 sets x 8
assisted pull ups- 2 sets x 8 lbs ( 30 lbs)
wide horse stance while air punching holding 2x 5 lbs dumbells for 1 minute..

As for food , have been sticking to bison, spinach and omega 3 eggs so far

I am in the process of making some sort of chili..lol

1 lbs ground bison
red kidney beans
sauted red peppers and onions
chicken broth
tomatoes
cummin
chile peppers
Leaf Thyme
Salt
Pepper

I have all those ingredients cooking in a crock pot.. I'll let it simmer on low for the next 24 hours ....

Next weekend will be a bit of a write off... We have the guys from TRUCKS GONE WILD flying up from Florida to do a shoot with the truck.. I rented an off road park here.. gathered 10 of the top 4x4 trucks in Alberta and we will be racing, jumping etc etc... This will be for their next DVD..

Should be a lot of fun

PS- After Costa Rica.. I would love to visit Peru one of these years

That's it for now...

Over and Out

whiteknight · 08-11-2008, 02:29 PM

Legs-

Superset- 3 sets x 8 reps
Leg press- 360 lbs –
One legged anterior reach- 3 sets x 8 reps each leg

Superset- 3 sets x 8 reps
Barbell straight leg deadlift- 80 lbs
Good mornings- 30 lbs

Superset- 3 sets x 8 reps
Leg extension- 110 lbs
20 Bunny hops x 3 sets( that;s what I call them)

Superset – 3 sets x 8 reps
ROM Bulgarian split squats ( 2 db x 20 lbs)
Weighted anterior reaches ( 2 db x 20 lbs )

One legged cross over step ups- 3 sets x 8 each leg

Lunges- with 30 lbs barbell
1 set x 20 reps each direction
Each leg side, front, other side

One legged side squat ( other leg on bench sideways) with 20 lbs db- 1 set each leg x 15 reps

Strech

Good workout- heart rate was pumping

Food
Egg white/omega 3 egg .zukini omelet
Carrots
Salmon with green beans
Yogurst
Bison
Protein drink

I might do abs and biceps after work with Robin

*Bunny* · 08-11-2008, 02:34 PM

glad to have your energy back here we've missed you

Tweak · 08-11-2008, 02:39 PM

Missed this. IN!!!

Nice to see you posting!

whiteknight · 08-13-2008, 11:42 AM

Yesterday was a short chest workout... I was really sore and tired

Was high carb day.... might have eaten to many calories though... oh well

Today, I'm just sticking ot cardio ...still sore ....

Food-
egg white/omega 3/zukini omelet
tuna steak/green beans
yogurt
carrots
bison/spinach

bigdamray · 08-13-2008, 04:10 PM

mmmm. bison!!

Ulter · 08-18-2008, 01:08 PM

Great training schedule and workouts right there. You rock WK

08-08-2008, 02:13 PM	#1 (permalink)
whiteknight Super Moderator Join Date: Feb 2007 Posts: 1,075 Rep Power: 44156	Xmas in Costa Rica Goal- to be in shape and feel good about putting a bikini on for our 10 day hiking etc trip to Costa Rica this Xmas Been out of it for a while ( surprise..lol) The key for me is to make it a habit and to be consistent.. if I get through the first 30 days I know I will own it… so here I go .. yes.. AGAIN Present weight- weigh in Sunday was 137 lbs I know I will feel good at about 122 lbs Starting out light as I am weak but believe I will get up to par quickly Today’s workout- shoulders Very little rest between sets...20 seconds...want to tax my breathing so that my heartrate remains high... this way I am getting a cardio and resistance workout in one... my time is limited so I have to make the most out of every workout Superset 3 sets of eight Seated dumbbell side lateral- palms facing back 15 lbs Standing DB side lateral raise- 15 lbs One arm DB lateral throw from floor (Olympic style movement) - 20 lbs (each arm) Superset 3 sets of eight Seated front dumbbell raise, palms facing up- 15 lbs Standing front dumbbell raise palms down- 15 lbs One arm front db snatch from floor (Olympic style movement) - 20 lbs Superset 3 sets of eight Standing wide grip barbell raise to chest- 30 lbs Standing db close to body raise 2x 20 lbs 30 lbs to failure-Machine Shoulder Military press 20 lbs to failure-Reverse pec dec machine for shoulders Food- Egg white/omega 3 egg zucchini omelet Carrots Brown/Red rice w/ chicken breast/tomatoes/broccoli/garlic/green onions/low calorie fat free zesty Italian dressing Protein drink Haven’t decided on dinner yet I will try and update often Thanks for reading! __________________ WHITEKNIGHT.CA "The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo “Watch your thoughts; they become your words Watch your words; they become your actions; Watch your actions; they become your habits Watch your habits; they become your character Watch your character for it will become your destiny" Hillel

08-08-2008, 02:20 PM	#2 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Somewhere over the Rainbow... Posts: 8,924 Rep Power: 493711	Hey WK! Sounds wonderful, please give me details on CR, the beau and I will be going there sometime in the next year or two. Seems like you have plenty of time, and yes, we all know how you kill it. __________________ *Brief $Bunny$ History......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

08-08-2008, 09:46 PM	#5 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,160 Rep Power: 170711	oh goodie, I have never been to Costa Rica..can I come too and IN __________________ Woman on a mission

08-08-2008, 09:59 PM	#6 (permalink)
jenscats5 Some Phase of Irritated Join Date: Feb 2007 Location: Propagating some felonious BS Posts: 3,815 Rep Power: 108079	Glad to see you posting again!! I will live vicariously thru you w/your trip!! __________________ Peanut Butter is a RIGHT, not a privilege! To Cook is to Create, and to Create well is an act of integrity and faith. Chicken....tastes like candy if candy were a chicken.

08-09-2008, 10:32 AM	#8 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	Costa Rica at Christmas time... sounds divine. You'll have to share pictures and stories when you go. Best of luck with the training. __________________

08-08-2008, 03:37 PM	#3 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,860 Rep Power: 186459	I'm in! Costa Rica for Christmas sounds great

08-08-2008, 03:52 PM	#4 (permalink)
NubianBeauty Super Moderator Join Date: Feb 2000 Posts: 8,473 Rep Power: 117140	^^ Ditto!!

08-09-2008, 02:33 AM	#7 (permalink)
sassy69 Super Moderator Join Date: Feb 2004 Posts: 7,557 Rep Power: 347516	That's been a dream destination of mine for quite a while. Fantastic motivator!

08-09-2008, 01:09 PM	#9 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,165 Rep Power: 183580	in... in.... IN!!! __________________ badgergrl - "Sometimes I have to make my body do the work and just believe that my mind will eventually catch up....and it usually does!"

08-10-2008, 04:26 PM	#10 (permalink)
whiteknight Super Moderator Join Date: Feb 2007 Posts: 1,075 Rep Power: 44156	Thanks ladies I actually won that trip for two to Costa Rica through a radio station.. It was awesome.. I bought a couple of more tickets to bring my two kids ( 18 and 14).. I figure this could possibly be one of the last family vacations we get as my son is getting older and will probably not want to go on outings with us.... we'll see... It is through an adventure company.. which means hiking.. and sleeping in low budget motels and stuff... taking a bus through 4 cities... horseback riding and boating to other towns... we have the zipline we'll be doing white water rafting and a night hike to watch the erupting of a volcano etc etc.. It should be an awesome 10 days...I'm pretty excited... I did not get to work out yesterday.. that's okay... Diet has been pretty good all week.. Down to 133.8 lbs... so a loss of 3.2 lbs first week... first week ..diet change back to the gym.. makes sense.. I am sure it will be slower going forward.. I look forward to hopefully one lbs per week... maybe Today I worked out with my husband Robin and yes he wanted to do shoulders... oh yipee I got to do the SAME workout as above again... oh well.. double whamy... added some back work into it though on top of above shoulders workout superset- 3 sets x 8 reps lat pulldown - 90 lbs seated cable rows- 90 lbs. 10 lbs. db pushups with row at lift- 3 sets x 10 reps db rows - 35 lbs- 3 sets x 8 assisted pull ups- 2 sets x 8 lbs ( 30 lbs) wide horse stance while air punching holding 2x 5 lbs dumbells for 1 minute.. As for food , have been sticking to bison, spinach and omega 3 eggs so far I am in the process of making some sort of chili..lol 1 lbs ground bison red kidney beans sauted red peppers and onions chicken broth tomatoes cummin chile peppers Leaf Thyme Salt Pepper I have all those ingredients cooking in a crock pot.. I'll let it simmer on low for the next 24 hours .... Next weekend will be a bit of a write off... We have the guys from TRUCKS GONE WILD flying up from Florida to do a shoot with the truck.. I rented an off road park here.. gathered 10 of the top 4x4 trucks in Alberta and we will be racing, jumping etc etc... This will be for their next DVD.. Should be a lot of fun PS- After Costa Rica.. I would love to visit Peru one of these years That's it for now... Over and Out __________________ WHITEKNIGHT.CA "The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo “Watch your thoughts; they become your words Watch your words; they become your actions; Watch your actions; they become your habits Watch your habits; they become your character Watch your character for it will become your destiny" Hillel

08-11-2008, 02:29 PM	#11 (permalink)
whiteknight Super Moderator Join Date: Feb 2007 Posts: 1,075 Rep Power: 44156	Legs- Superset- 3 sets x 8 reps Leg press- 360 lbs – One legged anterior reach- 3 sets x 8 reps each leg Superset- 3 sets x 8 reps Barbell straight leg deadlift- 80 lbs Good mornings- 30 lbs Superset- 3 sets x 8 reps Leg extension- 110 lbs 20 Bunny hops x 3 sets( that;s what I call them) Superset – 3 sets x 8 reps ROM Bulgarian split squats ( 2 db x 20 lbs) Weighted anterior reaches ( 2 db x 20 lbs ) One legged cross over step ups- 3 sets x 8 each leg Lunges- with 30 lbs barbell 1 set x 20 reps each direction Each leg side, front, other side One legged side squat ( other leg on bench sideways) with 20 lbs db- 1 set each leg x 15 reps Strech Good workout- heart rate was pumping Food Egg white/omega 3 egg .zukini omelet Carrots Salmon with green beans Yogurst Bison Protein drink I might do abs and biceps after work with Robin __________________ WHITEKNIGHT.CA "The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo “Watch your thoughts; they become your words Watch your words; they become your actions; Watch your actions; they become your habits Watch your habits; they become your character Watch your character for it will become your destiny" Hillel

08-11-2008, 02:34 PM	#12 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Somewhere over the Rainbow... Posts: 8,924 Rep Power: 493711	glad to have your energy back here we've missed you __________________ *Brief $Bunny$ History......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

08-11-2008, 02:39 PM	#13 (permalink)
Tweak Probably kind of sweaty Join Date: Feb 2007 Location: Banana phone Posts: 4,201 Rep Power: 451509	Missed this. IN!!! Nice to see you posting! __________________ Tweak's Training Log

08-13-2008, 11:42 AM	#14 (permalink)
whiteknight Super Moderator Join Date: Feb 2007 Posts: 1,075 Rep Power: 44156	Yesterday was a short chest workout... I was really sore and tired Was high carb day.... might have eaten to many calories though... oh well Today, I'm just sticking ot cardio ...still sore .... Food- egg white/omega 3/zukini omelet tuna steak/green beans yogurt carrots bison/spinach __________________ WHITEKNIGHT.CA "The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." - Michelangelo “Watch your thoughts; they become your words Watch your words; they become your actions; Watch your actions; they become your habits Watch your habits; they become your character Watch your character for it will become your destiny" Hillel

08-13-2008, 04:10 PM	#15 (permalink)
bigdamray Super Moderator Join Date: Feb 2007 Location: North Richland Hills, Texas Posts: 7,378 Rep Power: 352499	mmmm. bison!! __________________

08-18-2008, 01:08 PM	#16 (permalink)
Ulter Chairman of the board Join Date: Feb 2000 Location: Orlando Posts: 27,559 Rep Power: 296594	Great training schedule and workouts right there. You rock WK __________________ > . . When you register at www.theafstore.com make sure you register as an AF Board Member to get the discounted pricing.