Weds 5/23 - Back & Hammies

Routine C - weights
Pull ups: 4 x to failure
Bent over row: 2 warms, 70/8, 75/8, 80/9
Rope pull down: 1 warm, 100/8, 110/8, 120/10
Straight arm pulldown: 50/12, 55/12, 60/11
Stiff leg deads (bar): 1 warm, 100/10, 110/10, 120/10
Leg curls: 2 warms, 60/10, 70/10, 75/8

Cardio - 35 mins recumbent bike


Feeling like I'm getting back in the groove and strength is slowly getting better.


Happiness is when what you think, what you say and what you do are in harmony.

Sun 5/20 - Tues 5/22

Got some catching up to do again (been one of those weeks)
Sun 5/20 - Quads
Leg press: 2 warms, 30//100, 330/10, 375/12
Squat: 1 warm, 110/10, 120/10, 130/8
Leg ext: 1 warm, 65/10, 70/10, 75/12
DB lunge: 3 x 12, 20 & 25 lb dbs
Front Squat: 65/15, 75/15

Wish I could get heavier on squats. Not sure if its truly the knee issues or fear - hum ....

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Mon 5/21 - OFF
Was supposed to be chest & tris. Unfortunately work got in the way so no a.m. lifting then fell asleep on the couch after work (boo!)

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Tues 5/22 - Chest & Tris (a.m. weights)
Flat db press: 2 warms, 30/9, 35/9, 35/10
Sl incl db press: 1 warm, 30/10 x 2
Flat bar: 1 warm, 70/10, 80/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/11

Cardio - p.m.
Intervals on bike

Abs: 3 x 15
Swiss ball crunch
Basic crunch
Bicycle crunch
Plank & hold 1 min x 3

Legs are still sore from Sunday (yay!) Feeling like I'm getting some strength back - yippee. Ok, back to work.. somthing tells me this week ain't getting any easier.


If it's important to you, you will find a way. If it's not, you will find an excuse.

Thurs 5/17 - Sat 5/19

Got some catching up to do -

Thurs 5/17 - Back & Hammies
Lat pull (wide): 2 warms, 80/10, 85/10, 90/8
Bent over row: 1 warm, 70/8, 75/8, 80/10
Rope pull down: 1 warm, 100/8, 110/8
DB deads: 1 warm, 50/10, 55/10 x 2
Leg curl: 2 warms, 60/10, 65/10, 70/10
Cardio: Intervals - bike

Subbed out the pull ups and bar deads. Wearing a boot made it too challenging to do these two.
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Fri 5/18 - Bi's & Shoulders
Shoulder press: 2 warms, 30/8 x 2, 35/8
1 arm cable side lateral: 1 wm, 15/10, 20/10 x 2
Seated rear delt: 1 warm, 12.5/12, 15/12, 17.5/10
-ss- upright row: 30/12, 40/12 x 2
Hammer curl: 1 warm, 17.5/6, 20/6, 25/6
Close curl (bar): 1 warm, 40/10 x 2
1 arm cable curl: 30/12, 35/12 x 2

Cardio: 30 mins bike
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Sat 5/19:
Off from weights. Intervals - 45 mins spin class

All caught up :)

Weds 5/15 - Chest & Tris

Routine C
Flat db press: 2 warms, 30/8, 30/8, 35/10
Sl incl db press: 1 warm, 25/10, 30/10
Flat bar press: 1 warm, 70/10, 80/10
Close db press: 2 warms, 25/10, 30/9
Reverse pressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/10

Cardio:
30 mins bike

Workout was just ok. Foot is in a boot and didn't realize how much I press into my feet or use my legs to kick up the weights.

Hate to be a pest, but.... will you be sending over an update meal and/or workout plan this week? Other than adding the PopShop for lunch and a billion whoopie pies last weekend, I've been following last year's post comp plan.

Thanks!

You win some, you lose some, and some get rained out, but you gotta suit up for them all.
- J. Askenberg

Tues 5/15 - Quads

Back on a regular schedule post show and post Mudder.

Monday - 5/14
Cardio/intervals (1 hr spin class)

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Tuesday - 5/15
Quads - Routine C
Leg press: 2 warms, 250/10, 300/10, 350/12
Squat: 1 warm, 100/10, 130/10, 130/8
Leg ext: 65/10, 70/10, 75/11
DB lunge: 3 x 12 / 20 & 25 lbs dbs
Front squat: 65/15, 70/15

Cardio - 20 mins stairmaster

Workout was challenging as my knees are a little sore and foot/ankle is buised up and swollen.

Hope the Franco family enjoyed Mare's birthday. Have a great night.

Weds 5/2 - Chest, Shoulders, Tris

Weights - a.m.
Flat bar press: 1 warm, 50/15, 55/15, 60/13, 65/12
Flat db fly: 10/15, 12.5/15, 15/15, 17.5/15
DB shoulder press: 17.5/15, 20/15, 22.5/15, 25/12
1 arm side lateral (cable): 12/15, 15/15 x 2
Lying db ext: 10/15, 10/15, 12.5/15, 12.5/13
1 arm pressdown: 30/15, 35/15, 40/13, 40/12

Cardio - p.m.
20 mins precor

Felt good today. Sleeps been lacking this week (as you can see by the 12:30 post). I swear the work Gods have in for me when I compete - lol. Oh well, this too shall pass.

Good thing today was a big fat carb day - woot! Energizer bunny here :) Off to finish a few things and get to bed so we can do it all again tomorrow. G'night!

You will never know your limits until you push yourself to them.

Tues 5/1 - Back & Bis

Weights - a.m.
Pullups - 4 x to failure
Rope pulldown - 1 warm, 50/15, 55/15 x 2
Str arm pulldown: 45/15, 50/15, 55/15, 55/12
Incl db curl: 10/15, 12.5/15, 12.5/15, 15/10
Bar curl (close): 20/15, 25/15, 30/15, 35/11
1 arm cable curl: 15/15, 20/15, 20/13, 20/12

Cardio - p.m.
30 mins stairmaster

Posing practice and a quick ab series.

Feeling like the energizer bunny today after 2 days of added rice cakes - LOL.

The competition is and has always been against yourself.
~Ollie Cooperwood