This morning marked the final workout in ChaLEAN Extreme Burn Phase, the first of four phases. I didn't have very much as far as body changes, but the changes that I noticed are all in my abilities. I have so much more upper body strength and my running time has improved by average overall.
So here's the measurement breakdown. I think I'm putting myself at a little disadvantage because I'm about to start my period, so a little heavier and a little more bloated than I might be this time next week, but I'm being honest, so here we go...
Measurement
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Day 1 (4/7)
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Day 30 (5/5)
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Day 60 (6/6)
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Day 90 (7/6)
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| Waist (at navel) | 32 inches | 31 inches |
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| Hips | 36.5 inches | 36.5 inches |
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| Abductors | 35 inches | 35 inches |
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| Chest (at nipple) | 37 inches | 36 inches |
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| Right Arm | 10.5 inches | 10.5 inches |
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| Left Arm | 11 inches | 11 inches |
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| Right Thigh | 20.5 inches | 20 inches |
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| Left Thigh | 20.5 inches | 20 inches |
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| Weight | 131.9 lbs | 133 lbs |
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| Body Fat % | 19% | 19% |
So that makes for a total of 3 inches overall lost. The most awesome part was how I got up to pushing 14.5 lbs during some exercises... so that's like doing squats with 29 extra pounds. Awesome. I've also learned from a little research that 19% body fat for a woman is really good! I was comparing myself to men's numbers and that's totally unrealistic. Ladies have more fat. It's just a thing we have.
Here's a couple select comparison pictures.
 Before - Day Zero
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I see just some subtle differences in my sides and back. My arms are just slightly more defined. But I'm only a quarter of the way done with the workout, so what do you want? Haha. I could argue that I haven't been eating as "well" as I should be...
And here's my workout log for the month. Just a reminder, I only used ChaLEAN for the weight lifting portion. I did running for cardio.
Week 1 (First full week "better" from Strep):
Monday: Burn Phase - Burn Circuit 1
Tuesday: REST
Wednesday: Dance Class
Thursday: Burn Phase - Burn Circuit 2
Friday: REST
Saturday: REST
Sunday: Burn Phase - Burn Circuit 3 + 2 mile run.
Week 2:
Monday: 2.5 Mile Lunch Hour Run
Tuesday: Burn Phase - Burn Circuit 1
Wednesday: REST
Thursday: Burn Phase - Burn Circuit 2
Friday: 4.00 Mile Run
Saturday: Burn Phase - Burn Circuit 3 + Jillian's Killer Abs Level 1
Sunday: 6.05 Mile Run
Week 3:
Monday: REST
Tuesday: 2.45 Mile Lunch Hour Run + Burn Phase - Burn Circuit 1
Wednesday: REST
Thursday: 2 Mile Lunch Hour Run
Friday: REST
Saturday: Burn Phase - Burn Circuit 2
Sunday: 7 Mile Run
Week 4:
Monday: Burn Phase - Burn Circuit 3
Tuesday: Burn Phase - Burn Circuit 1
Wednesday: 3.5 Mile Lunch Hour Run
Thursday: Burn Phase - Burn Circuit 2
Friday: REST
Saturday: POUNDER! 3.1 Mile Obstacle Race
Sunday: Burn Phase - Burn Circuit 3
If you're interested in trying ChaLEAN Extreme, essentially it's about slow reps, fewer reps, heavier weights. In the Burn Phase I would use anywhere from 2.5 to 14.5 pounds, depending on the exercise and how far along I was. In the last week, I never used 2.5 lbs. It was 5 and up. These were all combo exercises, so you do lunges then lift, squat then lift, combination movements to work the entire body all at once.
In the Push Phase, which is next, from the log it looks like we stop doing combo exercises. It's just squats. Just overhead press. But in this phase I'm supposed to life heavy enough to reach failure in 6-8 reps. According to the chart, a beginner should never lift under 8 pounds. I'm excited to start :) I think tomorrow I'm going to run though, so I'll get started on Tuesday.
So that's that :) Good stuff. Now to take a shower and go to the grocery!
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