Silence is the Enemy Update

The “Silence is the Enemy” movement has now created a website to continue to spread the word of the movement: http://www.stopsilence.com/

(from a message from the facebook group)

June was only the beginning. The goal remains to draw attention to sexual abuse globally and encourage everyone to talk about it and act. We’re not focused on one gender or limited to a single specific region and now we must continue to bang the drum.

Remember several bloggers have pledged to donate their June revenue (based on traffic) to Doctors Without Borders, so you can support the effort with each click on:

http://blogs.discovermagazine.com/intersection/
http://scienceblogs.com/isisthescientist/
http://scienceblogs.com/aetiology/
http://scienceblogs.com/bioephemera/
http://scienceblogs.com/neurotopia/
http://scienceblogs.com/authority/
http://scienceblogs.com/drugmonkey/
http://scienceblogs.com/ethicsandscience/
http://www.examiner.com/x-6875-Seattle-Grassroots-Examiner
http://moderateleft.com
http://www.scientificblogging.com/rugbyologist/silence_enemy
http://scienceblogs.com/sciencewoman/

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Workouts: 6-14-0-9 to 6-20-09

lost another pound this week – finally… I had gained some weight due to the curse of being a woman and messing up on my diet but it finally came off this week… lets hope for more next week.

6-14-09, Sunday

Warm Up

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8
3m – cool down elliptical crossramp

Work Out

Chin Ups – Hands on the inside (super set with dips)
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Dips
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Low Row (superset with bench press)
12 @ 45#
10 @ 55#
8 @ 65#

Bench Press (weight of bar not included)
3 x 12 @ 10#

15 @ 75# – Lat Pull Down

Cardio

45m – treadmill, 3.3mph, random inclines, level 12
2m – cool down, 2.3mph, flat
15m – Treadmill, 2.8mph, Incline 5
2m – cool down, 2 mph, flat

Est. Time: 2hr10m
Est. Cal Burn: 1473

6-15-09, Monday

Rest Day

6-16-09, Tuesday

Trainer Day!!! Yeah!!

Warm Up

7m – Elliptical Crossramp, Glute Trainer, Resistance Level 7

Workout

4 Rounds of the following:

2 Lengths – Walking Lunges
12 @ 35# – Row Squats
12 – Chin Ups, hands in, counterweighted 170#
12 – Dips, counterweighted 170#
12 @ 30# (3 sets) & 25# (1 set) – Chest Press
2m of stretching

Cardio

30m – Elliptical, Weight Loss Setting, Level 4

Est. Time: 1 hour 30m
Est. Cal Burn: 1,103

Also weighed in this morning – lost another pound! About dang time!

6-17-09, Wednesday

This was a short workout day due to an emotional upheavel that happened in the middle of the day. I find it difficult to try and not cry and workout at the same time… its not easy. Basically this was the main part of the beginning of a melt down mentally for me that has last the last few days of the week.

Cardio

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8

Work Out

Seated Leg Press (super set with calf press)
15 @ 100#
12 @ 110#
9 @ 120#
12 @ 110#
15 @ 100#

Seated Calf Press on Leg Press
15 @ 80#
12 @ 90#
9 @ 100#
12 @ 90#
15 @ 80#

10m – Elliptical, Hills, Level 6

Est. Time: 1 hour
Est. Cal Burn
: 763

6-18-09, Thursday

Warm Up

40m – Elliptical, Weight Loss, Level 4

Toning

3 rounds of the following:

12 @ 22lb barbell – 16″ step ups with kick back, single leg – right
12 @ 22lb barbell – 16″ step ups with kick back, single leg – left
30 sec – wall sits
10 – reverse crunches
5 – floor wipers
10 – bridges with 30 sec isometric hold in position
10 – bridge with leg lift, right leg
10 – bridge with leg lift, left leg

wanted to keep going but once again, the tears came and I was just tired as hell… so I went home.

Est. Time: 1hr 20m
Est. Cal Burn: 1018

6-19-09, Friday

Rest Day

6-20-09, Saturday

Forced Rest Day – knee acting up and fathers day dinner with familia… will head back tomorrow.