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Last night I started the Push phase of Chalean Extreme.  This phase shifts to even heavier weights with the goal of hitting between 6 and 8 reps.  I did 6-7 for most of the exercises.  The first time you do an exercise, it's a little bit of guessing on how much weight to use.  Sometimes, you have to go heavier and sometimes, pause to go lighter.  That's one of the reasons to write down the weight and reps you're using.  It makes your next workout more effective because you have a starting point and a "pushing" point. 

I started my morning off today with the yoga stretch from 10 minute trainer.  I'm one of those people who enjoys reading, meditating, catching up on the internet, and playing with my dogs in the morning.  I really don't care for working out during my morning time, but I thought I'd try a 10 minute trainer workout b/c I know it's just 10 minutes.  It felt good to stretch.  I knew I'd enjoy the short workout to get my day started.  These short workouts won't replace my normal evening routines, but it was nice to add a little variety and a little good morning stretch.

I just completed week 4 of Burn Circuit 1.  Knowing this was the last time I'd do this particular workout on this round of Chalean Extreme, I tried to push myself harder.  I put a burn in my posterior delts.  I went deep in my squats and focused on my hamstrings with intensity when doing dead lifts.  What I really want to remember from this workout is to use mirrors.

I need to use a mirror to keep my form in two exercises in particular.  The first one is the dead lift.  It's so easy to round my back which takes the work off my hamstrings/glutes and puts the stress on my lower back.  I use a mirror to keep my shoulders up and my back flat.  It's so much easier to see than to feel for me.  I'm getting the "feel" better every time I do deadlifts, but they're just not natural for me.

The other exercise is actually a stretching movement.  It's called the runner's stretch.  What I'm looking for in the mirror is to ensure I have a straight line from my head to heal (no curve or arch in my back) and that my knee does not move past my ankle.  I'm getting better at "feeling" proper form for this exercise as well, but the mirror gets me in position faster.

And you know what else is nice about a mirror?  By golley...are those cuts in my shoulders, chest, and upper back?  The mirror doesn't lie.  It even tells me where I still need improvement, so I'll work even harder on my eating habits and exercise routines.  Keep pressing play.

I finished Burn It Off and Recharge this evening and felt powerful for sticking to my plan.  The Burn It Off workout is a short cardio workout (less than 30 minutes).  Recharge is a stretching/yoga workout that's also short.  That completes week 2 of Chalean Extreme.  I've got two more weeks of Burn Circuits before switching over to the Push phase.

I had lunch with a work group today and decided to get something different from the menu than my usual salad.  I learned a valuable lesson from it as I ordered the tortelleni alfredo with chicken.  Oh, it tasted divine.  The problem is I have zero control with tortelleni.  I ate more than I should've and alfredo is a heavy sauce...probably made with butter and/or cream since it was from an Italian restaurant.  Yes, I know better than that.  I certainly didn't eat to fuel my body with that meal.  I felt full rather than what I term "satisfied"...and the guilt stayed with me for hours.  I think I'll choose better then next time.

As for my workout today...Chalean Extreme, Burn Circuit 2.  Triceps, biceps, back, and hamstrings primarily.  I need to work on my deadlift form.  I was feeling it in my lower back and looked in the mirror.  I didn't have a flat back.  A flat back isn't natural for me.  I have to concentrate.  I have to squeeze my leg and butt muscles to use my legs to lift my upper body instead of using my back.  I also have to focus on keeping my shoulders up so my back doesn't round.  I highly recommend the use of a mirror anytime you're doing deadlift exercises for hamstrings.

Week 2 of Chalean Extreme is underway.  I adjusted my weights on two of the exercises.  My rear delts are pumped and burning.  I'm sitting here drinking my P90X Results and Recovery Drink thankful that because of the drink, I won't be as sore tomorrow or the next day.  I think the soreness is why a lot of people don't stick with weight training.

I don't anticipate seeing the scales move much in the first 30-60 days.  Noticeable weight loss usually comes in the last phase on this program.  Right now, I'm focusing on lifting heavy and having good form.  I'm trying to work my legs and glutes as much as I work my upper body.  I really want to see results in my lower body this time around.