Sarah s Blog

body { margin-left: 10%; margin-right: 10% }

Back on the Ergo-Stairs in the mornings again, sweat dripping, getting bored in spite of the music, but I tried on a new pair of jeans last night … they need a few % less fat on me in them, so I’m sticking to that “stairmonster” for a month!

People are starting to come back to the gym, makes it more fun really when there are people in. Last night we had a longer conversation on nutrition and workout strategies for muscle gain without gaining fat, with input and points of view from 5 different people. One thing is discussing this on the Internet forums, having a live discussion is fun.

body { margin-left: 10%; margin-right: 10% }

For one thing I got my Personal Trainer diploma this week, which is really nice! I’m proud of myself, and the people who count the most to me are proud of me too, so I feel great
***

Then there is the feeling of accomplishment in the gym and with my body composition. That’s all going the right way too:

body { margin-left: 10%; margin-right: 10% }

Even here in Norway where there are no indians! We still have really nice fall weather this year, hardly any trees are sporting yellow leaves yet, just a few leaves on some birch trees, that’s all. Nice sunshine every day, +15ºC at 7 a.m. and between +15ºC and +24ºC in the daytime (measured in the shade of course). OK, so there’s fog early in the morning, but that’s a small price to pay after all.

body { margin-left: 10%; margin-right: 10% }

I thought I’d share my first four days of the week with you, reading is optional, lol

Monday - pecs, shoulders, abs
—————————–
Db press incline bench 13.5kg/ 30lbs 10 - 10 - 8 reps
flat bench same weights 8 - 8 - 8 reps
decline bench same weights 8 - 8 - 8 reps
rope push ups bent knees 10 - 8 - 7 reps

Arnold press 10kg/ 22lbs 8 - 7 - 6 reps
L-lateral delt raise 7-6-5-4kg/15-13-11-9lbs 8 - 8 - 8 - 7+7 reps ss to
Rear delt raise 10kg/ 22lbs 10 - 10 - 10 - 8 reps

body { margin-left: 10%; margin-right: 10% }

I just realized yesterday morning, I hadn’t been doing any cardio at all since July 28th! Not that I don’t get up early enough in the morning to have the time - I’m up at 4:30 and in the gym 15 minutes later - but I do my exercising on the phone “running my mouth” instead not much help for fat burning!

body { margin-left: 10%; margin-right: 10% }

I did, didn’t I … and I am getting to it, in 2 weeks, promise! For these next two weeks though, I’ll stay with my program from last week, just adding the legs again from tomorrow. When I checked the “vital signs” yesterday morning, I was really happy to see that the scales were up while the bodyfat was stable, that’s the way I like the figures to go!

body { margin-left: 10%; margin-right: 10% }

Not really. I have been less eager in the gym lately - for me that is, and skipping legs altogether for close to 2 weeks, but I have my reasons.

The legs - well that is a simple explanation: they are burned. No accident, or not exactly. I decided to go with laser hair removal at the end of august. Right now I’m glad it’s not so hot that I should logically be wearing shorts or skirts It’ll pass, but last week it was really painful (I believe the laser-shooter used a little too much power!) and this week it’s itching enough to drive anyone up the wall! Ever had ten mosquito bites on one leg? This is worse, and on both. I should be ok working the legs again next week though, so I’m not really worried.

body { margin-left: 10%; margin-right: 10% }

I’d like to invite anyone reading my blog, to have a look at the link in the margin of my blog to AtoZ Fitness and check out the All Star Secrets e-book for maximum fat loss and muscle gain in 30 days - with a chapter by Tom Venuto.

I can honestly say that Tom’s 30-day program works if you follow it completely. I did in June, and gained 8 lbs of muscle almost without trying. I didn’t worry about the calories being high, and yet I dropped bodyfat like crazy that month.