Fri 12/31 - Delts & Tris

AM Weights
Side laterals: 2 warms, 15/8 x 3
Bar Shrug: 1 warm, 85/10, 95/10, 100/10
High Incl DB Press: 1 warm, 25/10, 30/10, 35/8
Dips: 4 x to failure
Rope Press: 1 warm, 27.5/12, 30/10, 32/10

PM Cardio
30 mins bike

Weight trianing was a little weak. Struggled with the last set of side lats and db press. Felt pretty rested after sleeping so much but still just a bit under the weather.



~New Year, same goal :)

Catching Up

Hey Joe, hope you and the family had a wonderful Christmas. It was awesome to have no technology and be removed from the every day work stress :) I only needed to work one day this week which was great. Just a kind of check in thing more or less.

Workout week had a few hiccups as you'll see. Here is the abbreviated version:

Weds 12/22:
17 hr work day (UGH) no gym - was trying to tidy up things for the upcoming week knowing I'd be out of the office.

Thurs 12/23: Delts / Tris
Good workout, made slight gains in the seated bar press and DB ext (YEA)
40 mins cardio

Fri 12/24 & Sat 12/25:
No gym - sick (stomach issues - we'll leave it at that) Company on Christmas eve and then slept most of the day Christmas.

Sun 12/26: Legs
Started on Routine B again. Leg presses were good 270/7 and used the smith machine for the bar lunges (which I'd not done before). I felt it much more - MUCH more the next day too :)
35 mins cardio pre-legs and 20 mins of abs - bender ball video at home.
Good day!

Mon 12/27: Chest & Bi's
Dug out for 2 hours - Love snow - yea!! Workout was ok - I think I was already pretty tired.
Biked for 20 mins at home in the p.m.
Took our 2 1/2 year old granddaughter to see Toy Story on Ice - does that count as work out? I forgot how much work that is! It was lots of fun though. :)

Tues 12/28: Back & Hammies
Good workout, was feeling really rested.
Cardio 1 hr - actually ended up talking w/someone on the the maching next to me - which I almost never do (not a gym socialite) and before I knew it I'd been climbing the stairs for an hour - ha!

Weds 12/29: Intervals
1 hr spin class (a.m.)
1 hr pilates reformer challenge class (p.m.)

Thurs 12/30:
After a night of vomiting, passing out, chest pains and sweats ended up in the ER - possible heart attack. Oh what fun! Good news - upper GI infection. Apparently they've had several patients coming in with this over the last week. I must have had a touch of this over the last week and it didn't hit me as hard. ER dr said most people are sick for 3-5 days.

Funny thing - it was quite challenging for them to get my HR high enough for the stress tests and even funnier that I recovered so quickly they had to do it again. Blood work, ekg, stress tests, etc.. all turned up a clean bill of health - yea!

It's Friday 12/31 and I've been sleeping for about 14 hours. I feel pretty good just a little weak. Going to head over to the gym in a bit and see how it goes.

Well there you have it - the Tobar novel.

Best wishes for a happy, healthy new year to the Franco family. Any plans for New Year's eve?


Year's end is neither an end nor a beginning but a going on with all the wisdom that experience can instill in us. ~ Hal Borland

Tues 12/21 - Back & Hammies

12/20 - Interval day.
30 mins intervals and took 30 mins of a boot camp class. Been kinda stressed at work and needed the release - felt good.

12/21- Back & Hams
Deads: 2 warms, 75/8, 95/8, 95/8
Lying leg curls: 2 warms, 80/10, 90/10, 95/9
Lat pulldown wide: 2 warms, 70/8, 75/8, 80/8
DB pullover: 25/12, 30/12, 30/12
DB Bench row: 1 warm, 25/10, 30/10, 30/10

Cardio: 30 mins split btwn stairmaster and crossramp
didn't wear my HR monitor - I was kinda in a hurry as it was late.

Abs: 2 sets 20
Rope abs
Bicycle crunch
Swiss ball weighted crunch

Workout was a little rushed - cut short on the abs and no HR Monitor.
Overall the weights were good. Deads & leg curls was able to increase a bit :)

Every day may not be good but there is something good in every day.
~Winston Churchill

Sun 12/19 - Chest & Bi's

Busy day - granddaughter stayed overnight, early morning with her, then drove to the poconos and back but did get my weights in the morning and just hopped on the bike tonight :)

AM Weights
Flat bar press: 1 warm, 50/10, 70/10, 70/10
Incl DB press: 2 warms, 25/8, 30/8/35/8
Pushups to fail: 3 sets
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl: 2 warms, 40/6 x 3

PM Cardio
Recumbent bike 30 mins

Listened to the game in the car - holy crap what a game!!!


An ounce of performance is worth pounds of promises.
~Mae West

Sat 12/18 - Leg Day

30 mins cario pre-legs
Avg HR: 128
Total Cal: 212
% from fat: 45

Front squat: 2 warms, 65/8, 75/8, 80/8
Sumo DB squat: 2 warms, 65/10, 75/10, 75/10
DB step up: 3 x 12 w/20 lbs
Leg ext: 1 warm, 90/10, 100/10
Calf Singles: 5 sets

Front squats were nice and low - no smith machine so I was happy about that
Sumo's - didn't get to 80lbs today but really concentrated on tapping the floor with the db and pressing into the floor to come up. I actually felt like I worked harder with less weight and more focus on engaging the legs and glutes 110%
Step Ups - used the bench today. Still a little problematic on the left knee - used 20 lb dbs. Legs are getting stronger and I was able to do them on the bench w/the 20's and still felt like the knee was protected.

And yes... I WANT IT MORE so this week is going to be super clean. I will enjoy a Christmas day treat but that's it. Have a great day!




~Stay committed to your decisions but remain flexible in your approach.

Fri 12/17 - Delts & Tris

Kinda cranky and had a not so good last few days. Work has been out of control, 2 hr commute last night, spun out into an intersection - lots of black ice. The good Lord was watching over me; it truly was a miracle that I didn't get hit. Never made it to the gym yesterday, ate bad food at a party at work... blah blah -- you get the picture :( I'm really just annoyed at myself for eating so poorly yesterday and not getting to the gym yesterday on top of that. Good news is that I made it to the gym tonight and tomorrow is a new day.

Seated bar press: 2 warms, 50/8, 60/8, 70/6
Front raise: 1 warm, 12/12, 15/12, 15/12 (happy to have made 2 sets 12)
Seated side lats: 1 warm, 12/10, 12/10, 15/8
Tri db ext: 1 warm, 12/12, 12/10, 15/8
Tri pressdown: 2 warms, 30/10, 32.5/10, 35/10 - felt like I could have done more so threw in one more set -- 37.5/9 - NOW they're burning :)

Cardio - 55 mins (I needed to burn off the cupcakes and stress)
Avg HR: 137
Total Cal: 419
% from fat: 40


People are just about as happy as they make up their minds to be.
~Abraham Lincoln

Weds 12/15 - Intervals

No weights today. Spin class in the a.m. and a pilates class in the p.m.

Question if I may .... Distilled water, what's your take on this? I don't drink it on a regular basis but I did use it the last few days of my prep in August. Seemed to help with the bloatedness of drinking so much water. There are a lot of folks training that use only distilled water.
As always, appreciate your input.


A good rest is half the work.
~Proverb

Tues 12/14 - Back & Hams

AM Weights
Deads: 2 warms, 65/8, 85/8, 95/8
Lying leg curls: 2 warms, 80/10, 90/10, 90/10
Lat pull wide: 2 warms, 70/8, 75/8, 80/8
DB Bench Row: 1 warm, 25/10, 30/10, 30/10
DB Pullover: 25/12, 30/12, 30/12

PM Cardio
30 mins treadmill 3.1 @ 12 incline
Avg HR 128
Total cal 205
% from fat 45

Ab work - pulled out the gliders. Have not used them in a while & forgot how challenging they are - I'm going to feel this tomorrow for sure :)

Question on the deads -- I feel like I should be able to do more but when I try to increase the weight I really compromise my form and feel like I'm using my back more so than hammies. Suggestions??


Clear your mind of can't.
~Samuel Johnson

Mon 12/13 - Chest & Bi's

Didn't make it to the gym this morning. Stayed up too late to watch the birds beat the boys - woot! And had a stomach ache this morning (too many cookies I think) They were yummy though :)

Flat bar press: 1 warm, 50/10, 70/10, 70/10
Inc DB press: 2 warms, 25/8, 30/8, 35/8
Pushups to fail - 3 x's
Rope cable curl: 1 warm, 25/10, 27.510, 30/10
BB curl: 2 warms, 40/6 x 3

Cardio: 30 mins crossramp
Avg HR: 126
Total Cals: 210
% from fat: 45

Glad to hear your daughter is feeling better. Nick and I had a very nice time yesterday and it was great to see everyone. Thanks again.


Attitude is a little thing that makes a big difference.
~Winston Churchill

Sun 12/12 - Leg Day

Leg day today - hence the reason for no jeans to the party -- skinny jeans too tight!
25 mins cardio pre-legs (hopped on the treadmill, no HR monitor just trying to squeek in my workout before the party)

Front Squat: 2 warms, 65/8, 75/8, 80/8
Sumo DB Squat: 2 warms, 65/10, 75/10, 75/9
(legs tired hurting today - usually hit 80 lbs. I think the spin class did it for me yesterday. Really tough class and I pushed the envelope yesterday so the legs were still a little "jello-like")
DB Step Ups - 3 x 12 w/25 lbs
Leg ext: 1 warm, 90/10, 100/10
Calf raises: singles - only got in 3 sets.... off to a party!


Sat 12/11 - Intervals. Took a spin class and got lucky enough to be sandwiched in between 2 instructors --- good Lord I had to keep up (LOL).


Committment unlocks the doors of imagination, allows vision, and gives us the right stuff to turn our dreams into reality.
~James Womak

Fri 12/10 - Delts & Tris

Yea for Friday and yea for delts and tris :)

AM Weights
Seated bar press: 2 warms, 50/8, 60/8, 70/6
Front raise: 1 warm, 12/12, 15/12, 15/8
Seated side laterals: 1 warm, 12/10, 12/10, 15/7
Tri DB ext: 1 warm, 12/12, 12/12, 15/8
Triceps press: 2 warms, 30/10, 32.5/10, 35/10

Inreased weight on bar press and was able to get in 2 sets @ 15 on the front raise.
Side lats suffered though - actually less reps than week.

PM Cardio & Abs
35 mins Arc Trainer
Something is awry w/my HR monitor - said my HR was like 200 EEK I know that is not true
Bummer :(

Abs 3 x 20
Woodchoppers (I love these - my obliques will love me tomorrow)
Swiss ball crunch
Pull-ins
Pilates single leg stretch



Winners are not those who never fail, but those who never quit.

Thurs 12/9 - Back & Hams

What a day! 4:15 am work call with issues - arghhhhhh (no AM gym time today)
Out of the office by 5:15 pm, taught a pilates class at 6:15 then home to grab a shake and off to the gym at 8:30.

Deads: 2 warms, 65/8, 85/8, 95/8
Lying leg curls: 2 warms, 80/10, 90/10, 90/10 (was happy to hit 2 sets @ 90)
Lat pull wide: 2 warms: 70/8, 75/8, 80/8
DB Bench Row: 1 warm, 25/10, 30/10, 30/10
DB Pullover: 25/12, 30/12, 30/12

Cardio 25 mins arc trainer -- didn't take time to put on my HR monitor.

Home to an All in One shake and headed to bed - 10:35 and super tired.
Thank goodness for Lind's video -- I really needed that today :)


Today is just a good day in disguise!

Weds 12/8 - Chest & Bi's

AM weights
Flat bar press: 1 warm, 50/10, 70/10, 70/10
Incl DB press: 2 warms, 25/8, 30/8, 35/8 (whew just made 8)
Pushups to failure: 3 x
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl (used the e-z curl bar): 2 warms, 40/6 x 3

PM Cardio
30 mins eliptical
Avg HR: 128
Total Calories: 212
% from fat: 45

Abs
Took a 1 hour pilates reformer class


Overall a pretty good work out day.


Keep your face to the sunshine and you will never see the shadow.
~Helen Keller

Tues 12/7 - Legs

AM Cardio - 30 mins bike

PM - 10 min warmup eliptical, then legs
Front Squat: 2 warms, 65/8, 70/8, 75/8
Sumo DB Squat: 2 warms, 65/10, 75/10, 80/8
DB Step Up: 3 x 12 w/25 lb db's
Leg Ext: 1 warm, 90/10, 100/10
Calf singles: 5 sets

Had a good day :) How about you?


Monday 12/6: Intervals & abs
HR Monitor needs a battery. On the list for tomorrow.

The most important thing about goals is having one.
~Geoffrey F. Abert

Sun 12/5 - Delts & Tris

Yea my favorite workout :)

Seated bar press: 2 warms, 50/8, 60/7, 60/6 (and a half if that counts)
Seated side laterals: 1 warm, 12/10, 12/10, 15/10
Front raise (alt): 1 warm, 12/12, 12/12, 15/12
Triceps db ext: 1 warm, 12/12, 12/12, 15/8
(these are just so challenging for me -- the left arm is much weaker)
Triceps press: 2 warms, 30/10, 32.5/10, 35/10

Cardio: 30 mins crossramp
Avg HR: 127
Total cals: 211
% from fat: 45

Heading out to brunch with some friends -- already know it's going to be the breakfast burrito in a whole wheat wrap w/egg whites and no potatoes (Miss my home fried potatoes!) I will have a corn muffin though - their muffins are yummy.

This is my first holiday season since really implementing these lifestyle changes. It sure makes me realize how bad my eating habits were previously. I liked your note to enjoy the "holiDAY". That hit home :)

Have a great day!


For success, attitude is equally as important as ability.
~Harry F. Banks

Sat 12/4 - Back & Hammies

Good day today - ran a bunch of errands and had a good workout - really focused.
Lat pulldown (wide): 2 warms, 70/8, 75/8, 80/7
One arm DB row: 1 warm, 25/10, 30/10, 30/9
DB pullover: 25/12, 30/12, 30/12
Deads: 2 warms, 65/8, 85/8, 90/8
Lying leg curls: 2 warms, 70/10, 80/10, 90/10


Cardio: 30 mins
20 mins treadmill 10 incline @ 3.0 (got bored on the treadmill today so moved to rowing)
10 mins rowing machine
Avg HR: 131
Total cals: 213
% from fat: 45%


The healthiest competition occurs when average people win by putting above average effort.
~Colin Powell

Friday 12/3 - Chest & Bis

Had a good workout today although I was unable to split my cardio and weights. It's all good :)

Flat bar press: 1 warm, 50/10, 70/10, 70/10
Incl DB press: 2 warms, 25/8, 30/8, 35/8 (yea for 35!)
Pushups: 3 sets to failure (I love push ups!)
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/9
BB curl: 2 warms, 40/6 x 3
Used the e-z curl bar for this -- is that ok?

Cardio 30 mins stairmaster
Avg HR: 135
Total Cal: 228
% from fat: 40

Abs: 3 x 15
Crunch on bosu ball (good Lord don't tell Dwayne about the bosu ball!)
Rope pull down
Bicycle crunch


... Competitors take bad breaks and use them to drive themselves that much harder. Quitters take bad breaks and use them as reasons to give up.....
~Nancy Lopez

Thurs 12/2 - Legs

Bet you thought I skipped out yesterday :)
It was tempting.... week's been CRAZY busy. Thank goodness for the bike at home, got in 25 mins cardio a.m. yesterday then to work (another really early day).

Taught a Pilates class after work and then to gym for legs. Home at 10 PM and tired. I knew if I came home in between teaching and the gym I'd crash.

Sumo DB Squat: 2 warms, 65/10, 70/10, 70/10

Front Squat: 2 warms, 65/8, 70/8, 75/8
Need help on this one please. I have difficulty holding the bar, even using the smith machine. I'm sure I must be doing something incorrectly -- looked up on BB.com but for some reason this really feels awkward. Maybe my weights are just too heavy?

DB step ups: didn't do this b/4 because they hurt my knees and I wasn't feeling any real value. Figured out how to adapt -- instead of using a bench to step up, got a one of the steps and used 4 risers (not quite as high as a bench and was able to really focus on stepping up instead of simply propelling myself w/my supporting leg). used 25 lb db's

Leg extension: 1 warm, 70/10, 80/10, 90/10 (no 100's tonight -- not w/10 reps) whew

Calf singles: only did 4 sets -- tired

Apologies for the novel. Have a great day!! I'm super glad it's Friday - woot!!!!


Real success comes in small portions, day by day. Take pleasure in life's daily treasures.
~Dennis Waitley

Weds 12/1 - Delts & Tris

Well, never made it to the gym yesterday - two 15 hour work days back to back, came home last night, sat on the couch after having my shake and egg whites fully dressed for the gym and crashed. Woke up around 9:30 and hopped on the bike for 25 mins and then went to bed. The good news is I felt totally rested and ready to go this morning!

After a 5 AM call, was able to hit the gym at 6:30 - woo hoo!
AM 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: 1 warm, 30/10, 30/10, 40/10 (tri's are burning!)

PM Cardio
40 mins cardio: 20 mins spin bike + 20 mins stair master
Avg HR: 139
Total cals: 315
% from fat: 35

PM Abs - 3 x 15
Weighted side bend
Side plank w/hip drops
Crossover crunch
Finished up w/plank and hold 3 mins

I know, I work too much - told my boss you said so.


You are never a loser until you quit trying.
~Mike Ditka