Mon 11/29 - Back and Hammies

Long workday - started at 4:30 am - didn't get to the gym until 6:45 pm. Definately needed the workout after a stressful day although I was pretty tired.

Pullups: 4 sets to fail
Rope pull down: 1 warm, 60/12, 70/12, 70/12
Bent over row: 2 warms, 65/8, 70/8, 70/8
Stiff leg bar: 2 warms, 65/8, 75/8, 75/8
Lying leg curls: 1 warm, 70/12, 80/12, 90/11 (last one was not pretty - used my lower back a bit on the last few actually) Need to work on that

Cardio: 40 mins crossramp
Avg hr: 135
Total Cals: 302
% from fat: 40

Have a conf call tomorrow at 5 am so likely won't make it to the gym in the a.m. again. We'll make due :) I have to after eating out last night at Pizzeria Stella - OMG -- it was glorious!! Hence the reason for 40 mins cardio.




The sterner the discipline, the greater the devotion.
~Pete Carill

Sun 11/28 - Chest & Bi's

Took your advice and started off with less weight (including the wams) - and I was able to hit the 35's - YEA! Thanks Joe!!!


Flat DB press: 1 warm, 25/10, 30/10, 35/8
Incl fly: 15/12, 15/12, 20/12
Slight incl DB pres: 1 warm, 25/10, 30/10, 35/7 (struggled for 8 but couldn't get it)
Hammer DB curl: 1 warm, 12/10, 15/10, 20/8 (same here - started w/12 instead of 15 and was able to pull out the 20's with good form)
Preacher curl w/ez bar: 2 warms, 40/6 x 3



Cardio: 30 mins arc trainer + 15 mins treadmill
Avg HR: 131
Total Cal: 320
% from fat: 40


Little extra cardio. I was super energized today (that's what happens when you get 7 hrs sleep) and I'm going out to dinner tonight - felt like I needed a little extra cardio b/c I won't be eating clean tonight for sure - Pizzeria Stella in Phila - YUM!


Thanks again for the advice - it was so much fun breaking past the 30's.







The harder you work, the harder it is to surrender.

~Vince Lombardi

Sat 11/27 - Legs

Took the day off yesterday - needed the mental/physical break and had a great workout today.
Squats were really low, lunges (although not walking) were solid, lower than usual and really concentrated on form.

30 mins eliptical before legs
Avg HR: 128
Total Cal: 211
% from fat: 45

Hack squat: 1 warm, 110/10, 140/10, 160/10
Squat: 2 warms, 70/10, 90/10, 100/10 (nice n low) - w0o hoo!
Lunges w/25 lb dbs: 3 x 12
Leg Ext: 80/8, 90/8, 100/8
Calf raises (seated): 35/30 x 2, 45/30 x 2, 45/25

I just saw the first posing class is scheduled for 1/22 - POO - I will miss it as we will be in St. Thomas (darn...) Well, glad we'll be in St. Thomas but I was hoping to start posing classes in Jan. Lord knows I need the practice (although, I think I've finally gotten the back pose down -- been practicing that one a LOT).

Working out at the 12th Street Gym tomorrow with my son. Always fun!


Any concern too small to be turned into a prayer is too small to be made into a burden.
~Corrie ten Boom

Thurs 11/25 - Happy Thanksgiving

Today was supposed to be intervals. Didn't hit the sheets til 2 am and back up at 5:30 so I wasn't hittin' the intervals too well. I did have a good ride on the spin bike though - lots of climbing and a few intervals.

40 mins spin bike
Avg hr 145
Total cals: 331
% from fat: 30

Abs: 3 x 20
Swiss ball pull ins
Leg raise
Knee raises

Best wishes for a wonderful Thanksgiving to the Franco family. I hope you are not checking your emails today :)


To speak gratitude is courteous and pleasant, to enact gratitude is generous and noble, but to live gratitude is to touch Heaven. ~Johannes A. Gaertner

Weds 11/24 - Delts & Tri's

My favorite workout!! Again today I did not split my weights / cardio. Too much to get done, just happy to have gotten to the gym!

DB press: 2 warms, 25/8 x 3
Upright row: 1 warm, 50/10 x 3
Rear delt fly: 12/12 x 3
DB kickback: 12/12 x 3
Bar ext: 1 warm, 30/10, 30/10, 40/10 (last one was a killer)

Cardio: 30 mins stairmaster
Didn't wear my HR monitor.... I feel like a mess today!

Have a great holiday Joe! Thanks again for all of your support and encouragement. Look forward to seeing everyone in a few weeks.


Thanksgiving, after all, is a word of action.
~W. J. Cameron

Tues 11/23 - Back & Hammies

Took 1/2 vaca day from work and hit the gym mid day. Did not split my weights and cardio today -- lots to get done before the gang arrives on Thursday!

Rope pull down: 1 warm, 60/12, 70/12, 70/12
Pull ups: (assisted) 4 sets to failure -- I long to be able to do these w/o assistance!
Bent over row: 2 warms, 65/8, 65/8, 70/8
Stiff leg bar: 2 warms, 65/8, 75/8, 75/8
Lying leg curl: 1 warm, 70/12, 70/12, 80/12

Cardio: 20 mins treadmill 11 incline @ 3.1
Avg hr: 126
Total cal: 135
% from fat: 45

Came home and did 4 hours of yard work - more raking, mulching, planting. Whew... almost done!!! Leaves are all up - hooray. Exceeded my macros today - carbs & pro.. was really hungry. I think all the yard work over the last few days has perked up my appetite. Didn't eat poorly, just more than I was supposed to.


Gratitude is not only the greatest of virtues, but the parent of all others.

Mon 11/22 - Chest & Bi's

Had a good workout today but was a little tired this a.m. - stayed up too late to watch the game and was still pretty wiped out from 2 days of raking leaves and cleaning up the yard.

a.m. weights
Flat DB press: 1 warm, 30/10 x 3
Incl fly: 15/12, 15/12, 20/10
Slight incl DB press: 1 warm, 30/10 x 3
Preacher curl w/e-z bar: 2 warms, 40/6 x 3
Hammer DB curl: 1 warm, 15/10 x 3 (couldn't do 20's today - hit 4 reps and form was terrible)

p.m. cardio & abs
30 mins eliptical
Avg hr: 127
Total Cals: 203
% from fat: 45

Abs: 3 x 15
Ball crunch
Pilates double leg stretch
Pike crunch

Feeling very "fit and healthy" mentally and physically.



Gratitude is an art of painting an adversity into a lovely picture.
~Kak Sri

Sun 11/21 - Day Off

Opt'd to do yard work - leaf pick up starts next week and with 1.5 arces of leaves and only me to pick 'em up... lots to do. What a gorgeous day!

30 mins cardio (bik) then in the yard from 9 til 5:30 (someone turned out the lights out there)
I'm wiped out! I needed one of these "nature" days - much to be thankful for.

Now, hopefully the Eagles beat the Giants - yippee!!! (BTW - congrats on the win last week Dallas fan).


E-A-G-L-E-S (I know you are either laughing or puking - not sure which)

Sat 11/20 - Leg Day

How come leg day comes around so soon? LOL
Cardio (pre legs) 30 mins eliptical
Avg HR: 126
Total Cals: 200
% from fat: 45

Squat: 2 warms, 70/10, 90/10, 90/10, 100/10
Walking lunges (opt'd for stationary lunge): 3 x 12 2/25 lb weight
Hack Squat: 1 warm, 110/10, 140/10, 160/10 (just made the last one)
Leg ext: 80/8, 90/8, 100/8
Calf raise: 35/30 x 3, 45/30 x 2
tried the seated ones -- I like these better, the standing ones hurt my shoulders. Felt like I really worked my calf muscles more

Off to rake leaves (lots and lots and lots of leaves....)


All seasons are beautiful for the person who carries happiness within.
~Horace Friess

Fri 11/19 - Intervals & Abs

Spin bike intervals
5 min warm up, 15 min internvals, 10 min cool down
Avg HR: 144
Total Cals: 275
% from fat: 35



Abs: 3 x 20
Hanging abs (straps) with a twist (last set of these only hit 3 x 15 - burning abs)
Decline bench w/8 lb med ball
Double crunch


Hem your blessings with thankfulness so they don't unravel.

Thurs 11/18 - Delts & Tri's

My favorite body parts to train - yippee for delts and tris Thursday!

a.m. weights
DB press: 2 warms, 25/8 x 3
Upright row: 1 warm, 50/10 x 3
Rear delt fly: 12/12 x 3
DB kickback: 1 warm, 12/12 x 3
Bar ext: 2 warms, 30/10, 30/10, 40/10

p.m. cardio
30 mins arc trainer
avg hr: 129
total calories burned: 201
% from fat: 45



Gratitude is the best attitude :)
~Author Unknown

11/17 - Back & Hammies

Didn't go to the gym early today, but instead went to Phila and worked out with my son. Really excited to see him motivated to lead a healthier lifestlye and get in shape. What's even more awesome is that he said he's really proud that I did this and if I can do this at 47 he can do it at 25. Just goes to show how much influence we really do have on our children whether we realize it or not. I love being a mom! Well, enough mushiness... :) I kicked his butt and that was fun too!


Weights
Rope pull down: 1 warm, 60/12, 70/12, 70/12
Pull ups: (assisted) 4 sets to failure
Bent over row: 2 warms, 65/8, 65/8, 70/8
Stiff leg bar: 2 warms, 65/8, 75/8, 80/8
Lying leg curl: 1 warm, 70/12 x 3
(couldn't hit 80 on this machine -- it was a differnt angle than the one at my regular gym and I even struggled with 70 lbs by the 3rd set)


Cardio: 30 mins eliptical
Avg HR: 131
Cals burned: 241
% from fat: 45


Abs: 3 x 20 (my son thought I was crazy)
Knee raises
Reverse crunch
Decline reverse crunch (only managed 2 x 20 and 1 x 15)

Finished up with plank and hold for 2 mins


Gratitude is the fairest blossom which springs from the soul.
~Henry Ward Beacher

Tues 11/16 - Chest & Bi's

a.m. weights
Flat db press: 1 warm, 30/8 x 3
Slight incl db press: 1 warm, 30/10 x 3
Incline fly: 15/12, 15/12, 20/10
Preacher curl: 2 warms, 40/6 x 3
Hammer db curl: 1 warm, 15/10, 15/10, 20/8


p.m. cardio
30 mins crossramp
avg hr: 126
cals burned: 200
% from fat: 45


Another long work day. Workouts were good today :)
I must have worked harder than I thought yesterday. My legs are a bit sore today - much to my surprise.

G'night.


If you don't know where you are going you'll end up someplace else.
~Yogi Berrra

Mon 11/15 - Leg Day

a.m. cardio - 30 mins bike
Avg HR 127
Cals burned: 199
% from fat: 45

p.m. weights & abs
Hack squat: 1 warm, 90/10, 140/10, 160/9

Leg ext: 80/8, 90/8, 100/8 (first time I've ever hit 100!)

Squat: 2 warms, 70/10, 90/10, 90/10, 100/10

Walking lunge: left knee really hurt tonight even braced up.
Opt'd for stationary lunges 3 x 12 w/ 20 lb dbs
Maybe I should put these first in the rotation - I'll try that next time.

Calf raises: (donkey calf) 140/30, 140/30, 140/30, 140/25, 140/25

Abs: 3 x 20
Weighted rope abs
Butterfly crunch
Ball crunch

Long day - work day started at 4:30 this morning, then squeeked in my cardio, off the the office, didn't leave work until 6:30, then to gym (I'm beat) Workout was so-so .... I didn't feel very focused tonight. Tomorrow is a new day and I'm off to bed.


They can because they think they can.
~Virgil

Sat 11/13 - Delts & Tris

Was supposed to be an interval day but since my son wanted to work out with me, how could I say no - so... delts & tri's is was.

12th street gym is nice!!! Enjoyed working out in a new place with new faces.

DB press: 2 warms, 25/8, 25/8, 25/7
Upright row: 1 warm, 50/10 x 3
Rear delt fly: 12/12 x 3
DB kick back: 1 warm, 12/12 x 3
Bar Ext: 2 warm, 30/10, 30/10, 40/9

Cardio - 30 mins crossramp
Avg hr: 131
Total Cals burned: 243
% from fat: 45


Sunday 11/14 - Intervals (hit the recumb bike at home)


You will never win if you never begin.
~Robert Sculler

Fri 11/12 - Back & Hams

Happy Friday - woot!!!

a.m. weights
Rope pull down: 1 warm, 60/12, 60/12, 65/12
Pull ups: 4 x's to failure
Bent over row: 2 warms, 65/8, 65/8, 70/7
Lying leg curl: 1 warm, 70/12, 80/12, 80/12
Stiff leg bar: 2 warms, 70/12, 80/12, 80/12

p.m. cardio & abs
25 mins treadmill 11 incline @ 3.1
Avg HR: 135
Total cals burned: 194
% from fat: 40

Abs 3 x 15
weighted side bend (10 lbs)
plank twists
side plank
squirms





~Om Shanti

Thurs 11/11 - Chest & Bi's

Work day started at 4:30 a.m. and didn't end until 7:30 pm. I never made it to the gym this morning so packed in weights and cardio tonight. Wiped out - but a great stress reliever for sure!

Flat DB press: 1 warm, 30/8 x 3
Slight incl DB press: 1 warm, 30/10 x 3
Incline fly: 15/12, 15/12, 20/10
Preacher curl w/ez bar: 2 warms, 40/6 x 3
Hammer DB curl: 1 warm, 15/10, 15/10, 20/9

Cardio: 30 mins stairmaster
Avg HR: 135
Total cals burned: 229
% from fat: 40


Headed to the shower and then to bed. 4:30 arrives so early .... Who's idea was that???


A smile is the shortest distance between two people.
~ Victor Borge

Weds 11/10 - Legs

a.m. cardio & abs
30 mins treadmill - 11 incline, 3.1 mph
Avg HR: 129
Total Cals Burned: 207
% from fat: 45

Abs 3 x 20
Butterfly crunch
Decline bench w/8 lb med ball
Bicycle crunch (oldie but a goodie)

p.m. weights (first day of routine C with legs)
Squat: 2 warms, 70/10, 90/10, 90/10, 90/10 (couldn't hit 100 since sets/reps were higher)
Leg ext: 80/8, 90/8, 90/8
Hack squat: 1 warm, 90/10, 140/10, 160/8
Walking lunge: 3 x 12 with 20 lb db
(these a little tough on the knee - I just don't go too low or use heavy weight)
Really concentrate on my alignment / form
Calf raises: (standing) 120/30, 120/25, 120/25, dropped to 100/30 (burning!!) 100/30

This was a long one -whew!



Personality can open doors but only character can keep them open.
~Elmer G. Letterman

Tues 11/9 - Delts & Tri's

a.m. weights
DB press: 2 warms, 25/8, 25/7, 25/6
Upright row: 1 warm, 50/10 x 3
Rear delt fly: 12/12 x 3
Bar ext (skullcrusher): 2 warm, 30/10 x 3
DB kickback: 1 warm, 10/12, 12/12, 12/10

p.m. cardio
45 mins total - 30 mins arc trainer + 15 spin bike
(added extra cardio... I ate a cupcake today, it was worth the extra cardio)
Avg HR: 131
Total Cal burned: 320
% from fat: 40



He who aims at excellence will be above mediocrity; he who aims at mediocrity will be far short of it.

Mon 11/8 - Intervals & Abs

30 mins on the spin bike -- 5 min warm, 15 min intervals, 10 min cool down
Avg HR: 143
Total Cal: 272
% from fat: 35

Abs:
Plank and hold 1 min (3 x's)

3x20
Hanging leg raises
Swiss ball crunch w/10 lb weight
Rev crunch w/ball

Pilates reformer class (p.m.)


Kind words are the music of the world.
~F.W. Faber

Sun 11/7 - Back & Hammies

Good Lord Joe Franco I think this was the best back workout I ever had.
Never did the lat rope pull down and then to follow that up with pull ups (which desperately need improvement) Holy crap my lats are really feeling it! Also did a bit of posing for my back (I think I finally have the back/front pose figured out)

Rope pulldown: 1 warm, 60/12, 60/12, 65/12
Pull ups: 4 sets to failure (assisted pull ups)
Bent over row: 2 warms, 65/8, 65/8, 70/7
Stiff leg bar: 2 warms, 70/12, 80/12, 80/11
DB leg curl: 1 warm, 70/12, 80/12, 80/11
I did lying leg curls instead. How do you get the db between your feet while you balance on the bench? I'm not that talented?

Cardio: 30 mins arc trainer
Avg HR: 128
Total cal burned: 200
% from fat: 45


Overall a good workout. Have a great day!


Always laugh when you can. It's cheap medicine.
~Lord Byron

Sat 11/6 - Chest & Bi's

Started Routine C today so figuring out what weight works (say that 3 x's fast - ha)
Slight incl db press: 1 warm, 30/10 x 3

Incl fly: 15/12, 15/12, 20/10

Flat db press: 1 warm, 30/8 x 3 (I think I could 35, just need a spotter to help get them up there initially)

Preacher curl: 2 warms, 40/6, 40/6, 50/3 (tried 50 - was so not pretty only 3 reps) back to 40 for 5 more
Joe, did you want these done w/db's single arm or ok to use the e-z curl bar? obviously I did the latter.

Hammer db curl: 1 warm, 12/10, 15/10, 15/10

Cardio - 30 mins crossramp
Avg HR: 130
Total cal: 243
% from fat: 45



The future belongs to those who believe in the beauty of their dreams.
~Eleanor Roosevelt

Fri 11/5 - Leg Day

Cardio a.m.
35 mins eliptical
Avg HR: 131
Total cal burned: 246
% from fat: 45

I'm such a dingbat... I realized today that I never reset my monitor once I gained back some weight. Still had it programmed for 117 lbs - oi. Not sure how much of a diff it makes in the results, but we're all fixed now.

Weights & Abs p.m.
BB Squat: 1 warm, 90/10, 90/10, 100/8

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

Bar lunge: 3x12 with 65 lbs

Wall sqaut w/ball: 4 x 20 w/25 lb db's (burning quads)

Calf raises: 140/20, 160/20, 160/20, 180/20, 200/15 (burning calves)

Abs: 3 x 20
Leg raises
Knee raises
Pull ins

Good Lord... I just realized I was supposed to switch routines. Oh well, there's tomorrow :)


The journey of a thousand miles begins with a single step.
~Lao Tzu

Thurs 11/4 - Intervals

Had some work stuff this morning so no gym but was able to get in my intervals on the bike at home :)

30 mins total - warm up, intervals, cool down
Avg heart rate: 142
Total cals: 271
Percent from fat: 35%

Leg day tomorrow - woot!



The best way to prepare for life is to begin to live.
~Elbert Hubbard

Weds 11/3 - Delts & Tris

Weight training a.m.
Bar shrug: 1 warm, 95/10, 115/10, 115/10
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
Triceps dips: 4 sets to failure

Cardio & Abs p.m.
35 mins treadmmill, 3.0 @ 12 incline
avg heart rate: 130
total cal burned: 244
% from fat: 45

Abs: 3 x 15
Side plank w/ hip drops
Cross over crunch
Squirms



Success is the sum of small efforts, repeated day in and day out.
~Robert Collier

Tues 11/2 - Back & Hammies

5:30 am - weight training
DB deads: 1 warm, 45/10, 45/10, 50/10
Seated leg curl: 2 warms, 75/15, 80/15, 80/14
T-Bar row: 2 warms, 25/8, 30/8, 30/8
Close Row: 60/12, 70/12, 75/12
Lat pull underhand: 2 warms, 80/8, 85/8, 90/8

7:00 pm - cardio / 50 minutes total
Arc trainer & stair master
Avg HR: 131
Total Cals burned: 348
% from fat: 45

I've noticed that I'm not quite as strong hitting the gym at 5:30 as when I go after work. Maybe because I'm not so stressed out at 5:30 in the morning?


Never neglect an opportunity for improvement.
~Sir William Jones

Mon 11/1 - Chest & Bi's

Trying to get back to my a.m. weight training and p.m. cardio/abs. I've found that I get better results by breaking them up. Of course hitting the gym twice in one day can be a little challenging but... the payoff is worth it.

5:30 AM - Weight training
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, 15/6
Cable curl: 1 warm, 22.5/10, 25/10, 25/10 (couldn't hit the 27.5 today)

7 PM cardio & abs
25 mins eliptical / 25 mins treadmill 12 incline at 3.1
avg heart rate: 130
total cals: 349
% from fat: 45
Hit a little extra cardio since I've been less than diligent the last few days.


Abs: 3 x 20
Decline bench
Weighted crunch
Pike crunch


You will never "find" time for anything. If you want time, you must make it.
~Charles Bruxton