Thurs 9/30 - Chest & Bi's

Had a good workout tonight. Several peeps at the gym are competing on 10/23 -- looking forward to going to the show and cheering them on!! Most of them are first timers (I can relate). So excited for them!!! Seeing them there tonight gave me the extra "umf" I needed today.

Incline DB press: 2 warms, 30/8 (3x's)
Flat bar press: 1 warm, 70/8, 70/7, 70/6
Pushups to failure - used the bosu ball
BB curl: 2 warms, 40/6, 40/6, 40/5
Rope cable curl: 1 warm, 22.5/10, 25/10, 27.5/8

30 mins cardio - stairmaster



A wise man will make more opportunities than he finds.
~ Francis Bacon

Weds 9/29 - Leg Day

Another crazy work day (lots of those lately) but knew I couldn't go 2 consecutive days w/o working out. I'll make it short & sweet b/c it's quite late

25 mins cardio before leg workout - eliptical

Leg extension: 1 warm, 70/10, 80/10, 90/10
Front squat: 2 warms, 65/8, 75/8, 85/8
Sumo DB squat: 2 warms, 65/10, 70/10, 70/10
Static lunge: 3 x 15 w/25 lb db's
Calf raises - single: 5 x 15

Abs: 3 x 20
Rope abs
Bicylce crunch
Pull ins



Follow your honest convictions and stay strong.
~William Thackeray

Tues 9/28 - No workout :(

Workday began at 4 am and didn't end until 9 pm so no gym today. Oh well, tomorrow's a new day (actually today b/c I'm posting this on Weds morning HA).



Keeping it in perspective --
Ask yourself this question..."Will this matter a year from now?"

Mon 9/27 - Intervals

Nothing too exciting today - intervals (biked). It's a necessity but I'd rather be lifting.



Today is just a good day in disguise
(I LOVE this quote - it sounds so much better than I'm having a bad day)

Sun 9/26 - Delts & Tris

Good workout this morning, then spent the remainder of the day planting, mulching & mowing - it was a great Sunday.

Seated side laterals: 1 warm, 12/10, 12/10, 15/8
Front raise (alt): 1 warm, 12/12, 12/12, 15/12
Seated bar press: 2 warms, 50/8, 60/6, 60/6
DB triceps ext: 1 warm, 12/12, 12/12, 15/10 (only 9 on the left - now I'm lopsided ... ha!)
Triceps press: 2 warms, 30/10, 32.5/10, 35/8

30 mins cardio - arc trainer

No abs today.


What is not started today, is never finished tomorrow.

Sat 9/25 - Back & Hams

Had a great work out today. Just felt really energized - maybe b/c it's Saturday and sunny :)

Lat pull wide: 2 warms, 70/8, 70/8, 75/6
One arm DB row: 1 warm, 25/10, 30/10, 30/10
DB pullover: 25/12, 30/12, 30/12
Dead lift: 2 warms, 75/8, 85/8, 85/8
Lying leg curls: 2 warms, 70/10, 80/10, 90/10 (really 9 1/2)

Cardio: 30 mins treadmill 3.3 @ 12 incline - sweaty!!!

Off to garden!



Adopt the pace of nature; her secret is patience.
~ Ralph Waldo Emerson

Fri 9/24 - Chest & Bi's

Silly as it sounds I love being at the gym on Friday night. It's empty - woo hoo!
Despite the fact that work was totally crazy this week and by Friday I was wiped out, it was a good workout week overall. I was a little disappointed in myself on the food front - not terrible and I didn't eat "bad" stuff, just too much stuff (about 125 - 150 cals p/day over what I should have) UGH We'll work on that next week for sure!

Anyway, on to the workout -
Rope cable curl: 1 warm, 22.5/10, 25/10, 27/10
BB curl: 2 warms, 30/6, 30/6, 40/5
Incline DB press: 2 warms, 30/8, 30/8, 30/6
Flat BB press: 1 warm, 60/8, 70/8, 70/8
Pushups to fail

Cardio - 30 mins eliptical

Abs: 3 x 20
Ball crunch
Hanging abs w/twist
Reverse crunch

My abs are still burning from the piliates class on Thursday (ouch!)



Go confidently in the direction of your dreams. Live the life you have imagined.
~ Henry David Thoreau

Thurs 9/23 - Off Day

Today is a teaching day so with work staring at 5:30 a.m. today and teaching class at night workouts on Thursdays are near impossible. I will stick around after class and work out on the reformer for 30 mins or so (stretchy work out - makes me feel like Gumby!)


One way to get the most out of life is to look upon it as an adventure.
~ William Feather

Wed 9/22 - Leg Day

It's late and very stormy. Looks like we might lose power so... right to business -

30 mins cardio a.m. - bike

PM weight training -
Leg ext: 1 warm, 70/10, 80/10, 90/10
Front Squat: 2 warms, 65/8, 75/8, 85/8
Sumo DB Squat: 1 warm, 65/10, 70/10, 70/10
Calf raises: single -- 5 x 15

DB Step Ups: after one set decided the knees really don't like these. I find that I'm propelling myself up on to the bench with the supporting leg and not really doing them properly so not much benefit other than maybe a little cardio here.
In lieu I did some stationary lunges (3 x 15) using 30 lb dbs.
Hey Joe, let me know if you would prefer I do something else. I can do the step ups using a step and 3 risers but using the workout bench is too much for the knees. Thanks!

Abs: 3 x 20
Side plank w/hip drop
Weighted side bend
Cross over crunch


Have no fear of perfection - you will never reach it :)

Tues 9/21 - Delts & Tri's

Little challenging today (the j-o-b thing again) I think I need to retire so I can work out more - HA! Was feeling stressed about leaving work to go to the gym when there is so much to do. Glad I did - I feel sooo much better :)

Seated bar press: 2 warms, 50/8, 50/8, 60/6
Seated side lat raise: 1 warm, 12/10, 12/10, 15/8
Front raise: 1 warm, 12/12, 12/12, 15/10
Tricep press: 2 warms, 30/10, 32.5/10, 35/8
DB tri extension: 1 warm, 12/12, 12/10, 12/10

Cardio: 30 mins stairmaster



A man sees in the world what he carries in his heart
~Johann Wolfgang Goethe

Mon 9/20 - Intervals

Cardio only - intervals today. Rode the spin bike 40 mins. Good & sweaty!

I did have 2 slices of pizza today - b-day dinner :) (heading toward the big 50 - 3 more years .... when did this happen?



Happiness is not a destination, it's a way of life.

Sun 9/19 - Back & Hammies

It feels great to be back on track! Had a an awesome work out and a nice chat with a woman who is stuggling to get on track herself (similar to where I was 2 years ago). She was excited to learn I have only become "fit" in the last 2 -3 years :) Seemed to have given her some hope and realize that this does not happen overnight ~ Life is good!

Lat pull wide: 2 warms, 70/8, 75/8, 80/6
DB one arm row: 1 warm, 25/10, 30/10, 30/10
DB pullover: 25/12, 30/12, 30/10
Str leg dead lift: 2 warms, 65/8, 75/8, 85/8
Lying leg curls (double): 2 warms, 70/10, 80/10, 90/8
Joe, should I also be doing single leg curls?

Cardio: 25 mins eliptical

Abs: 3 x 15
Reverse crunch w/ball
Hip ups on bench
Pull ins
Hanging knee raise

Off to garden on this gorgeous day!


The only journey is the journey within.
~Rainer Maria Rilke

Sat 9/18 - Chest & Bi's

Feels good to back in the groove and back at the gym bright and early today :)

Incline DB press: 2 warms, 25/8, 30/8, 8
Flat BB press: 1 warm, 60/10, 60/10, 70/8
Pushups to fail
BB curl: 2 warms, 30/6, 40/6, 40/5
Rope cable curl: 1 warm, 22.5/10, 25/10, 27.5/8

Cardio: 30 mins Crossramp



Nothing great was ever achieved without enthusiasm.
~Ralph Waldo Emerson

Fri 9/17 - Leg Day

Determined that this week I'm back in the swing regardless of work schedule :) Closed the gym at 10:15

Cardio 30 mins arc trainer
Leg Ext: 1 warm, 70/10, 80/10
Front Squat: 2 warms, 45/8, 55/8, 65/8, 8
Sumo DB Squat: 1 warm, 55/10, 65/10, 70/10
DB Step Ups: 3 sets 10 w/20 lb db's
Calf Raises single: 5 x 15 / 40 lbs

Abs: 3 x 20
Rope abs
Double crunch
Incline bench

Long day began at 4:30 am - wiped out!


Peace begins with a smile :)

Thurs 9/16 - Intervals

Was supposed to be spin class day - arrived late and class was full (pooh). The j-o-b thing.

1 hr cardio (not as intense as if I was in spin class) Something about the instructor barking out commands and blaring music just moves me :)

The good news is, I worked out and tomorrow is Friday!





We'll either find a way or make one!

Delts & Tri's

No workout on Tues (still feeling icky - leftover from Monday).

Back at it today - yippee!

Seated bar press: 2 warms, 50/8, 50/8, 60/6
Seated side lat raise: 1 warm, 12/10, 12/10, 15/7
Front raise: 1 warm, 12/12, 12/12, 15/10
Triceps pressdown: 2 warms, 30/10, 32.5/10, 35/8
DB ext: 1 warm, 12/12, 12/10, 12/10 (never done these, surprised myself that I could only handle 12 lbs - tris were shaking).
Cardio: 1/2 hr treadmill - 12 incline, 3.2 mph
Abs: 3 x 15
Rope abs
Bicycle crunch
Weighted ball crunch


Life's biggest challenge is deciding what's important and discarding the rest.

No Workout Today

Some sort of stomach bug today; workout was not in the cards (for that matter neither was eating).




There is no security in life, only opportunity.
~Douglas MacArthur

Back & Hams

A later start to the gym than I anticipated (I'm always over ambitious!) Had hoped to weight train and take a yoga class but ended up on a marathon call with work that started at 5 am - UGH!! Happy to be employed though :)

Felt kinda wiped out by the time I arrived at the gym but a decent work out.
Lat pull wide: 2 warms, 70/8, 70/8, 75/8
Straight Leg Dead: 2 warms, 65/8, 75/8, 85/8
DB One Arm Row: 1 warm, 25/10, 30/10, 30/8
DB Pullover: 25/12, 30/10, 10
Lying Leg Curls: 2 warms 70/10, 80/10, 85/8
Cardio: 30 mins crossramp.


The quieter you become, the more you can hear.

Chest & Bi's

Got to the gym later than expected this morning, granddaughter was here :) A 2 1/2 year old is enough of a workout - who needs the gym? Good workout - like working upper body - in case you haven't noticed.

Incline DB press: 2 warms, 25/8, 30/8, 8
Flat bar press: 1 warm, 50/10, 60/10, 70/8
Pushups: 3 sets to fail (on the bosu ball) - love the bosu ball!
Barb curl: 2 warms, 30/6, 40/6, 40/5
Rope cable curl: 1 warm, 22.5/10, 25/10, 27.5/8
Cardio: 30 mins eliptical
No abs today

Welcome the challenges. Look for the opportunities in every situation to learn & grow in wisdom. ~Brian Tracy

Leg Day

First day of my new "post competition" program. Very different from what I've been doing for the last 5 months. Change is good :)

Leg Ext: 1 warm, 60/10, 70/10
Front Squat: 2 warms, 45/8, 55/8, 8, 8
Sumo DB Squat: 1 warm, 45/10, 55/10, 65/10
DB Step Up: managed 3 sets of 10 with 20 lbs DB. This one is hard on the bad knees even with the brace. We'll have to play this one by ear.
Calf raises (single): 5 sets 15 @ 40 lbs (burning!)
Abs: Swiss ball pull-ins, leg raise w/swiss ball, reverse crunch, knee raises (3 x 15)
Cardio: 30 mins stairmaster



Kind words can be short and easy to speak but their echoes are truly endless.
~ Mother Teresa