Sat 10/30 - Legs

No whining, no excuses, just letting you know where I've been. Father-in-law had a stroke and have spent the last few days juggling hospital visits and work. Not much in the way of working out and eating has been so-so. Luckily I cooked last weekend and packed up my stuff - was able to stay somewhat on track.

Workout today, although not terrible, was certainly not my best. I think I'm just a little wiped out.

Cardio: crossramp 30 mins pre-legs.
Broke out the HR monitor // Avg HR 131, Total cals burned 212, 40% from fat
HR was a little higher than I would have liked - stress?


Bar lunge: 3 x 12 w/65 lbs

BB Squat: 1 warm, 90/10, 90/8, 100/8

Leg press: 2 warms, 180/8, 230/8, 250/8, 250/8

Wall squats w/ball and 25 lb dbs: 4 x 20 (only made 3 x 20 today)

Calf raises: 20/140, 3x20/160, 20/180

Abs: 3 x 15
Weighted rope pull
Ball crunch
Bicycle crunch



Obstacles are great incentives.
~Jules Michelet

Weds 10/27 - Delts & Tris

Had a good workout tonight. Promo'd your April show to a few people at the gym who have expressed an interest in competing.

Bar shrug: 1 warm, 95/10, 115/10, 115/10 (last couple were challenging)
Side laterals: 2 warms, 15/8 x 3
High incl db press: 1 warm, 30/10 x 3
Rope triceps press: 1 warm, 25/12, 27.5/12, 29/12
Dips: 4 sets to failure (triceps are on fire!)

Cardio: 20 mins eliptical, 15 mins arc trainer (ran into a friend so hopped on the arc trainer while we chatted)

Abs: 3 x 15
Hanging abs w/twist
Crossover crunch
Side plank / hip drops
Plank and hold 1 minute



Sweat is the cologne of accomplishment.
~Haywood Hale Broun

Tues 10/26 - Back & Hammies

Short and sweet - it's late

Lat pulldown underhand: 2 warms, 80/8, 90/8, 90/8
Close row: 60/12, 70/12, 75/12
T-Bar row: 2 warms, 25/8, 30/8, 35/8
Seated leg curl: 2 warms, 75/15, 80/15, 80/13
DB Deads: 1 warm, 45/10, 50/10, 50/10

Cardio: 30 mins crossramp

No abs (had them on the list but it was a bit too late -- I've promised myself I was going to try and be in bed by 10:30 since 4:30 comes very early!)



The art of bein wise is knowing what to overlook.
~William James

Mon 10/25 - Intervals

Took at 45 min spin class this morning at 5:45 and it felt GREAT! Hoping in the next week or so to be able to get back to my morning lifting routine and cardio in the p.m. Really helps start the day off right! Happy Monday :)


Committment leads to action. Action brings your dream closer.
~Marcia Wieder

Sun 10/24 - Chest & Bi's

What a glorious day outside! Doors at the gym were open in the cardio room so it was really nice :)

Slight incl bar press: 2 warms, 70/8, 70/8, 80/6
Incl DB press: 1 warm, 30/10 x 3
Flat fly: 15/12, 15/12, 20/12
Incl DB curl: 2 warms, 15/6, 15/6, 20/4 - barely made 4 UGH (went back to 15) 15/6
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/10

Cardio: 30 mins arc trainer
I think I'm going to start wearing my HR monitor again. I stopped after I was done with "crazy training" - now that I'm "back on the rails" I should dig it out. Always found it helpful to record my avg hr and total cals/fat burned.

Abs: 3 x 20
Swiss Ball crunch
Swiss ball pull ins
Knee raises
Rollover / hips up on bench

Debating on yard work or football.....love 'em both.


If your ship doesn't come in, swim out to it.
~Jonathan Winters

Sat 10/23 - Leg Day

So why do I feel like I just did leg day? LOL - probably b/c I hurt for 3 days (pushed a little too hard last week). Was better today and changed the order a bit. Hoping to add a little weight to the bar lunges. Worked out well, but the ball/wall squats were tougher since I was fatigued already. Overall a pretty good workout :)

Cardio: Eliptical - 25 minutes pre-leg workout

Bar lunge: 3 x 12 w/65 lbs - really trying to concentrate on form
Leg press: 2 warms: 180/8, 230/8, 250/8, 250/7 (couldn't hit 8 today)
BB squat: 1 warm: 90/10, 90/10, 100/8
Wall squats w/ ball: 4 x 20, 30 lb DBs (last set only made it to 15)
Calf raises: 140/20, 160/20, 160/20, 160/20, 180/15 (woohoo) calves on fire!

Stretched (a lot). Good luck at the show today!!!! Go Team Franco!


Attitude determines altitude.
~Anonymous

Fri 10/22 - Delts & Tris

Ah.. Friday night at the gym (typically empty and plowing thru the workout - yea!)

Side laterals: 2 warms, 15/8 x 3
High incl DB press: 1 warm, 30/10 x 3
Bar shrug: 1 warm, 95/10, 95/10, 115/10
Dips: 4 sets to failure
Rope tricep press: 1 warm, 25/12, 29/12, 29/12


Abs: 3 x 20
Decline bench (10 lb med ball)
Butterfly crunch
Weighted crunch (25 lbs)

Cardio: 35 mins crossramp

Food was spot on today. Was in heaven since Joe said I can have a piece of wheat toast post workout even after 3 PM - woo hoo!!! Good Lord I'm happy with the little things :)



Peace begins with a smile :)
~Mother Theresa

Thurs 10/21 - Back & Hammies

Thurs is usually my off day but since work was crazy yesterday and the only workout I got was a yoga class, no off day today.

Lat pull underhand: 2 warms, 80/8, 90/8, 90/8
T-bar row: 2 wwarms, 25/8, 30/8, 35/8
Close row: 60/12, 70/12, 70/12
Seated leg curl: 2 warms, 75/15, 80/13, 80/12
DB deads: 1 warm, 45/10, 50/10, 50/10

Cardio: 30 mins eliptical

It's late 10:20, just in from the gym - going to cook up some egg whites - I'm hungry! When I work out this late is it ok to have a bit of carbs post work out? I generally don't eat carbs this late at night even if I have not hit my macros. I always thought it was bad to eat carbs this late - thinking along the lines of just one piece of wheat toast or a 1/2 sweet pot w/my eggs.



Dreams are free so free your dreams!
~Astrid Alauda

Tues 10/19 - Intervals

40 mins of intervals on the spin bike tonight then hit the abs. Actually only 30, last 10 mins was a steady climb - whew .. sweating...

Abs: 3 x 20
Hanging abs w/a twist
Reverse crunch w/ball
Weighted crunch on the ball
Hold plank 2 mins x 3



The difference between try and triumph is a little "umph"
~Author Unknown

Mon 10/18 - Chest & Bis

Ouuuchh! I think I broke a glute - my legs and butt are so sore from yesterday. I bumped up the weight on everything (except the bar lunges) and good Lord, it hurts every time I sit down.

Thanks goodness for upper body today!

Incline db press: 1 warm, 30/10 x 3
I think I could hit the 35's but I can't get them above my head to start -- need a spotter.

Flat fly: 15/12, 15/12, 20/11
Slight incl bar press: 2 warms, 70/8, 70/8, 80/6
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/10
Incline db curl: these are my enemy - grrrr... 2 warms, 15/6, 15/6, 15/6
couldn't hit the 20's tonight -- not sure why - only did 2 reps with 20 as opposed to the 4 I did last week. We'll try again next week :)

Cardio: 40 mins arc trainer
Was immaculate with my food for the last 3 days and trying really hard to get at least 5 - 6 hrs sleep. That being said, off to bed (it's 10:35 and 4:30 is just around the corner...) Night!


Seventy percent of success in life is showing up.
~ Woody Allen

Sun 10/17 - Leg Day

So today started with a 5 AM confernce call for work (yep on Sunday) Thank the good Lord all went well and our programming was moved in successfully and tested out within the hour - YEA!!!!!
I was able to get an early start on the day -- meals preped for the week (cooked for about 3 hrs), taught a pilates class, then hit the gym for leg day ~ woot!! It's a good life Charlie Brown :)

Recumb bike - 20 mins (at home while food was cooking)
Stairmaster - 20 mins (pre-leg workout)

Leg press: 2 warms, 180/8, 220/8, 250/8, 250/8 (last two were rough)
BB squat: 1 warm, 90/10, 90/10, 100/8 (the final two reps were prettier than last week - still can't make it to 10)
Bar lunge: 3 x 12 w/ 55 lbs (backed off on the weight - form & knees do better with this weight) I'll need to work on this one.
Wall squats w/ball: 4 x 20 w/30 lb dbs
Calf raises (donkey calf raise): 2 x 20 @ 140, 2 x 20 @ 160, 1 x 15 @ 160
I like these better than the standing angled ones (they hurt my shoulders)

Sorry about the novel... I'm just feeling really good about getting an early start to the day and it's been very productive and not so stressful (I needed one of the these).


Whever you go, not matter what the weather, always bring your own sunshine :)
~Anthony J. D'Angelo

Sat 10/16 - Delts & Tris

Felt GREAT to be at the gym today and I actually got 7 hours sleep last night -- woohoo!!!

Side laterals: 2 warms, 12/8, 15/8, 15/8
High incl DB press: 1 warm, 30/10 x 3
Bar shrug: 1 warm, 85/10, 95/10, 100/100
Dips: 4 sets to failure
Rope press: 1 warm, 25/12, 29/12, 29/10

Cardio: 30 mins crossramp, 30 mins treadmill 12 incline, 3.3 mph
Since I have not been at the gym for 2 days kicked in an hour of cardio and was immaculate with food today.

Abs: 3 x 20
Knee raise w/10 lb db
Reverse crunch w/ball
Bicycle crunch


You must have long range goals to keep from being frustrated by short-range failures.
~Charles C. Noble

Weds 10/13 - Back & Hammies

I love doing back so mentally, an "easy" workout :)

Lat pull underhand: 2 warms, 80/8, 85/8, 90/6
T-Bar Row: 2 warms, 25/8, 30/8, 35/8
Close Row: 60/12, 70/12, 70/12
DB Deads: 1 warm, 45/10, 50/10, 50/8
Seated leg curl: 2 warms, 3 sets to failure 70/15, 80/12, 80/10

Abs: 3 x 15
Bicycle crunch
Weighted side bend
Side plank w/ hip drops
Plank - hold for 3 mins

Cardio:
25 mins stairmaster
15 mins rowing machine

Good night, I'm beat! (that's a good thing)



Don't give up at half-time. Concentrate on winning the second half.
~Coach Paul "Bear" Bryant

Tues 10/12 - Chest & Bis

Yesterday was supposed to be intervals but I didn't get in from work until after 10 pm. We have a bike at home so I plopped my butt on the bike for 1/2 hr (it was a pretty poor excuse for intervals so we'll just call it 1/2 hr cardio)

Today chest & bi's. BB was being used so I switched the order a bit from last time
Incline DB press: 1 warm, 30/10 x 3
Flat fly: 15/12, 15/12, 20/11
Slight incline bar press: 2 warms, 70/8, 70/8, 70/6
Wow - what a difference not doing this first - last time I could bump up to 80, I barely squeeked out 6 reps at 70 on the last set.
Incline DB curl: 2 warms, 15/6, 15/6, 20/5
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/10

Cardio: 15 mins treadmill 12 incline, 3.2 mph / 15 mins crossramp



It does not matter how slowly you go, so long as you do not stop.
~Confucius

Sun 10/10 - Leg Day

Leg day -- certainly not my fav. I suppose it's the bad knees thing and the fact that it's so challenging for me (I need to learn to deal with limitations a little better - tend to be a little hard on myself)

All in all it was a good workout :)

20 mins on the stairmaster pre-legs

Leg press: 2 warms, 180/8, 220/8, 230/8, 230/8
BB Squat: 1 warm, 90/10, 90/10, 100/8 (last one was not very pretty, didn't think I was getting up - now that would have been a sight?) YIKES.
Bar lunge: 3 sets 12 w/65 lbs (I'm pushing the envelope with the left knee on this one)
Ball / wall squats: 4 sets of 20 w/30 lb db's. (burning quads again!!!)
Standing angled calf raise: 5 x 20 @ 130

Abs: 3 x 15
Weighted crunch on the ball
Decline bench
Ab crunch machine



What would life be if we had no courage to attempt anything?
~Vincent van Gogh

Sat 10/9 - Delts & Tris

Great day - took the granddaughter pumpkin picking (I was glad she didn't want ice cream at Johnson's Farm... made it much easier for me - woot!!

Hit the gym after we were done.
Side laterals: 2 warms, 12/8, 15/8 15/8
Bar Shrug: 1 warm, 65/10, 85/10, 95/10
High Incline DB press: 1 warm, 25/10, 30/10, 30/10
Dips: 4 sets to failure (assisted)
Rope press: 1 warm, 27.5/12, 27.5/12, 29/10

Cardio: 35 mins arc trainer

Will hit the abs tomorrow. No time today.



If you change the way you look at things, the things you look at change.
~Wayne Dyer

Fri 10/8 - Back & Hammies

Friday night at the gym is usually a quiet one and I can power thru my workout - everyone wanted to chat tonight? Workout was really broken up with all the smiling and head nodding listinging to folks in between sets - oh well.... maybe someone's trying to tell me I need to slow down :) It was nice to chat with Matt though - welcome Matt! Maybe we can hit posing classes together in Jan or Feb.


Lat pull underhand: 2 warms, 80/8, 80/8, 90/6
T Bar row: 2 warms, 25/8, 30/8, 35/8 (never did these - this was hard)
DB Deads: 1 warm, 45/10, 50/10, 50/9 (never did these either)
Close row: 60/12, 70/12, 70/10
Seated leg curl: 2 warms, 3 sets to fail (70 lbs)

30 mins cardio - eliptical
No abs -- it was 10 pm - gym was closing (I'll hit em tomorrow)


Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.
~Pamela Vaull Starr

10/7 - Off Day

Thursdays are usually my "off day" (may change that to Sunday).
Been a hectic couple of weeks on the job front, so I did an old yoga DVD just to stretch.



If there is to be any peace it will come through being, not having.
~Henry Miller

10/6 - Intervals

Cardio day - glad we have a bike at home since it was a long work day. Came home and did my interals on the bike. 35 mins.

Pecs are sore from yesterday - good sore :)



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

Tues 10/5 - Chest & Bi's

So I didn't think I worked out terribly hard yesterday but today my quads are certainly talking to me (loudly!) Guess I worked harder than I thought - LOL.

Had a good one tonight with the routine for chest and bi's being new I'm figuring out what weight to use.
Slight incline BB press: 2 warms, 70/8, 70/8, 75/6
Incline DB press: 1 warm, 25/10, 30/10, 30/8
Flat fly: 15/12, 15/12, 20/10
Incline BB curl: 2 warms, 15/6, 15/6, 20/5 (actually 4 1/2 but who's counting?)
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/8

Cardio: 30 mins treadmill 12 incline, 3.3 mph

Abs: 3 x 15
Weighted crunch
Pull ins on bench
Weighted ball crunch
Knee raises


Success demands singleness of purpose.
~Vince Lombardi

Mon 10/4 - Leg Day

Workout was really just ok tonight - was a little tired, didn't get too much sleep last night.

20 mins on the elipitcal before my leg work out

Leg press: 2 warms, 180/8, 200/8, 210/8, 220/8
BB squat: 1 warm, 70/10, 90/10, 90/10
Bar lunge: 3 sets of 12 w/45 lbs (little challenging on the knee - just didn't go too low)
Wall squats w/stability ball (in lieu of sissy squats): 4 sets of 20 holding 20 lb dbs - burning quads!
Calf raise / standing angled: 5 sets 15 / 120 lbs - burning calves!

Whew I'm glad that's over :)


The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
~Vince Lombardi

Sun 10/3 - Delts & Tri's

Always glad to begin my day with a workout :) And I love working delts and tris so this one is just plain fun.

Seated side laterals: 1 warm, 12/10, 12/10, 15/8
Seated bar press: 2 warms, 50/8, 60/7, 60/6
Front raise (alt): 1 warm, 12/12, 12/12, 15/12
DB Tricep ext: 1 warm, 12/12, 12/12, 15/10
Triceps press: 2 warms, 30/10, 32.5/10, 35/10

Cardio - 30 mins crossramp

Off to make my meals for the week. Trying to wrap up before game time. Go EAGLES!



It's not whether you get knocked down, it's whether you get up.
~Vince Lombardi

Sat 10/2, Back & Hammies

Not such a good work out week - I keep reminding myself that I knew Sept - Nov would be this way (it always is). No work out on Friday but kicked butt today. Actually slept in until 6 AM -- woot!!! And felt very energized.

Lat pull wide: 2 warms, 70/8, 75/8, 75/8
DB row: 1 warm, 25/10, 30/10, 35/10
DB pullover: 25/12, 30/12, 30/12
Deadlift: 2 warms, 75/8, 85/8, 95/8
Lying leg curls: 2 warms, 70/10, 80/10, 90/10

Cardio: hit the cardio for an hour today since I feel like I've been slacking.
30 mins stairmaster
30 mins crossramp

Abs: 3 x 20
Hanging abs w/twist
Side plank
Crossover crunch



Collect as precious pearls the words of the wise and virtuous.
Abd-el-Kadar