I think Chris sums it up pretty well, just substitute V-Diet with whatever your’re doing to better yourself.
Thanks for the link Heracles
Workout tonight
Warmup
Jump rope- 5 mins
Mountain climbers, Burpees, Fire engine x3 rounds
X Band walks and Glute activation exercises x 2 rounds
Sumo Squat with DB, I’m a virgin when it comes to these and I loved them. Really felt them in my glutes and inner thighs, thanks ladies for introducing me to them
15 x 60 pounds
10 x 70 pounds
8 x 80 pounds
3 x 90 pounds (grip failed)
Lunges
15 x 25 pounds
12 x 35 pounds
10 x 40 pounds
8 x 45 pounds
3 x 50 pounds
Split jumps 15 each leg
Step Ups with D/B
15 x 25 pounds
12 x 45 pounds
8 x 45 pounds
2 x 50 - fail
Bulgarian Split Squats - low weights high rep- 25 pounds 15 each leg, emphasis on speed. Burned real good.
Hanging Leg raises superset with plank for 60 seconds
Jump rope 5 mins
I want to try face pulls next
then you will DEFINITELY feel those sumo squats by morning…I cant seem to walk right a few days after doing them!
When you say lunges with 25 lbs, are you talking about dumbbells or barbell, and if it’s dumbbells, do you report one weight but use two? Just curious how we are all reporting. Good lifting!
good point arachne. i always specify DB or BB. and if it’s 2 25 DBs…then i make sure to put the “s” after the # or DB.
belini, your legs should be feeling it in a good way today. nice workout! i love sumo squat with DBs for the deep stretch i get with them, same with lunges. bulgarians are great, i do them often. i need to go see what face pulls are…
[quote]Belini wrote:
I agree with everything said Debra
As a follow on, I have another question to ya’ll
How do you deal with the people in your life who just dont get what you’re trying to do? let them be partners, family, friends etc? I’ve let go 2 friends over the last 2 years as I found them to be negative influence on me and I’d constantly feel pressured to drink and eat when I went out with them. I never said no to going out, just no to the bar food. I always said no to drinking because I drove everywhere. I still have a life and still do things I enjoy.
[/quote]
Sometimes with patience, they come around. Sometimes you have to let them go, while still appreciating them. Things change in your life. Sometimes you have kids, sometimes you get healthy, sometimes you take up a new hobby. You know what you are doing is right for you so just smile and keep on.
PS Debra you are amazing!
BTW the title of your log makes me want to punch someone every single time I see it. 
[quote]mom-in-MD wrote:
then you will DEFINITELY feel those sumo squats by morning…I cant seem to walk right a few days after doing them! [/quote]
I most certainly did feel them the next morning.
Arachne - Sorry my mistake, I mean dumbells. Will remember to specify next time. Haha and yes I wanted to punch the guy who said it to me as well but instead he motivated me to start a log here and track my progress.
Talenaah - I’m really loving the sumo squats and Bulgarian split squats. Did you have any luck with the face pulls?
Metabolic Workout today
5 mins jump rope warm up
20 mins HIIT on the bike
10 mins recovery on the bike
Rest day today, will do some stretching and foam rolling. My lower back has been killing me last 2 days 
Enough about your training…
fill us in on your diet… When I hear u eating crappy chocolate I have my concerns about your diet.
Getting in great shape is 80% diet.
I cannot understand how you can be the weight you are and 32% bodyfat… Thats super high
Post your diet… Gms of protein carbs and fat? Do you have a diet journal.
Nothing personal but 32% is astronomically high for a women…
You happen to be in the obese level of bodyfat… I would get this under control first
Need to get a grip on your diet… If your losing muscle that usually is your diet…
This says your obese. I really don’t know too many women who weigh what you weigh and are considered obese… Ususally its the diet… Don’t take it personally but when I hear women going out for chocolate I automatically think their not eating clean and just counting calories… which is for suckers…
If you want to get your bodyfat under control follow this
Eat
Complex Carbohydate (brn rice, oatmeal, beans, and sweet potato)
Lean protein (chicken, beef, whey or casein protein)
Healthy fats (all natrual PB, salt free nuts, olive oil)
No sugar whatsovever except post workout with protein
Eliminate fruit and dairy which contain sugar (eating chocolate will just put on bodyfat)
Eat carb and protein the size of the palm of your hand 6 times a day with approx 1 tsp of fat in each meal.
Do this and in no time you will be lean… Work up to 60 mins of cardio 5x a week… Even if its on a treadmill on an incline… Especailly postworkout or in the morning on an empty stomach…
Info from daily personal trainer…
Super - we dont really talk about diet much here, its all about training. But also, no way am I doing 60 mins cardio 5 days a week. That to me is overtraining and I dont think its necessary but thanks for the advice. “info from daily personal trainer” is a website??
I’m not going to reply to everything else right now. I’ve come down with the flu which has turned into a chest cough and havent been able to train last few days. Just resting right now and foam rolling etc.
Sucks to be sick during the party season
Hey, take care of yourself and get well soon!
And this is YOUR log…you can share nutrition as well(when/if you are ready!)
Feeling better after taking some time off while sick and was itching to get back
Warmup
Jump rope- 5 mins
Mountain climbers etc
X Band walks and Glute activation exercises x 3
Glute bridges 2 sets of 20
Sumo Squat with Dumbbell
15 x 60 pounds
10 x 70 pounds
10 x 80 pounds
8 x 90 pounds PR!!! yay! I could only get 3 last time
Reverse Lunges with dumbells
10 x 25 pounds
8 x 35 pounds
4 x 40 pounds
4 x 45 pounds
Step Ups with D/Bs
15 x 25 pounds
12 x 45 pounds
8 x 45 pounds
3 x 50 - fail
Wall sit - sitting against a wall at 90 degrees with 2 30 pound dumbells in my hand
Hanging Leg raises superset with plank for 60 seconds
Bike for 5 mins active recovery… my legs were shaking
I am quite happy with this workout considering i’ve been sick. Hopefully I wont be too sore tomorrow!
Sumos:
Hey that’s pretty nice. I have trouble muscling the 90 lb dumbbells around. Congrats on the PR. 
Thanks A
Had my work xmas do last night, came home at 5am and just couldnt get to sleep
So i’m quite tired today, aim is to do sprints… i’ll see how i feel
glad you are feeling better! hope you rested tonight after your late night party, you don’t want that bug sneakin back up on you.
wow-90 DBS…that is sweet. i’ve never ventured past the 45’s for anything…i must see what i can do.
oh-please feel free to talk about eats…as MIM said, it is your journal…and some of us are a wee bit into the food stuffs…