Routine C - a.m. weights
Deads: 2 warms, 120/5, 140/5, 155/8
Bent over row: 1 warm, 75/8, 80/8 x 2
Pull ups: 4 sets
Rope pullown: 1 warm, 90/8, 100/8
Straight arm pulldown: 50/12, 55/12, 60/12
Leg curls: 1 warm, 60/10, 70/10, 75/10
Cardio:
Ran 4 miles (well jogged -- still a bit congested and get winded easily)
Dropped the weight back on the bent over row. Watched your video and realized I was overzealous about increasing the weight. Totally using my arms and not the back. Thanks for the reminder!
“Failure is not about insecurity, it’s about lack of execution.”-Jeffrey Gitomer
Friday, December 30, 2011
Thursday, December 29, 2011
Thurs 12/29 - Chest & Tris
Routine C - a.m. weights
Bench: 2 warms, 65/5, 75/5, 85/5
Flat db press: 1 warm, 25/8, 30/8, 35/8
Slight incl db press: 1 warm, 25/10, 30/10, 35/8 (ugh, didn't hit 10 - boo)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 35/12, 40/12, 50/12
Rope pressdown (1 arm): 30/12, 40/12
Triceps on fire!
Cardio - p.m.
20 mins treadmill - 3.3 @ 9 incline + 20 mins eliptical
Still feeling a little tired and weak. Barely squeeked out the 5 reps on the bench.
Off to bed soon and hopefully tomorrow I'll be almost back to "normal" -- whatever that is!
“Once you say you’re going to settle for second, that’s what happens to you in life, I find.”
~JFK
Bench: 2 warms, 65/5, 75/5, 85/5
Flat db press: 1 warm, 25/8, 30/8, 35/8
Slight incl db press: 1 warm, 25/10, 30/10, 35/8 (ugh, didn't hit 10 - boo)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 35/12, 40/12, 50/12
Rope pressdown (1 arm): 30/12, 40/12
Triceps on fire!
Cardio - p.m.
20 mins treadmill - 3.3 @ 9 incline + 20 mins eliptical
Still feeling a little tired and weak. Barely squeeked out the 5 reps on the bench.
Off to bed soon and hopefully tomorrow I'll be almost back to "normal" -- whatever that is!
“Once you say you’re going to settle for second, that’s what happens to you in life, I find.”
~JFK
Wednesday, December 28, 2011
Quads -- 12/23 & 12/28
Fri 12/23
Routine C - Round 2 of 5/3/1
Squat: 2 warms, 85/5, 95/5, 110/7
Leg press: 2 warms, 180/10, 230/10, 250/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs
Front squat: 65/15, 70/15
No cardio.
Just catching up. This was my last workout before getting sick.
~~~~~~~~~~~~~~~~~~~~~~~~~~
Weds 12/28
Routine C - Round 2 of 5/3/1
Let's start over -- needed to take it lighter today. Still feeling a little under the weather.
Squat: 2 warms, 85/5, 95/5, 110/5
Leg press: 2 warms, 180/10, 230/10 x 2
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs (only 2 sets - totally winded)
Front squat: 55/15, 65/15
Cardio:
40 mins bike (split 20/20 a.m. / p.m.)
Abs: 3 x 15
Reverse crunch
Pike crunch
Scissor kicks
Still a little weak but felt good to be up and out.
“Yes, it’s hard. It’s suppose to be hard. If it wasn’t hard everyone would do it. The hard is what makes it great.” -Jimmy D; A League Of Their Own
Routine C - Round 2 of 5/3/1
Squat: 2 warms, 85/5, 95/5, 110/7
Leg press: 2 warms, 180/10, 230/10, 250/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs
Front squat: 65/15, 70/15
No cardio.
Just catching up. This was my last workout before getting sick.
~~~~~~~~~~~~~~~~~~~~~~~~~~
Weds 12/28
Routine C - Round 2 of 5/3/1
Let's start over -- needed to take it lighter today. Still feeling a little under the weather.
Squat: 2 warms, 85/5, 95/5, 110/5
Leg press: 2 warms, 180/10, 230/10 x 2
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs (only 2 sets - totally winded)
Front squat: 55/15, 65/15
Cardio:
40 mins bike (split 20/20 a.m. / p.m.)
Abs: 3 x 15
Reverse crunch
Pike crunch
Scissor kicks
Still a little weak but felt good to be up and out.
“Yes, it’s hard. It’s suppose to be hard. If it wasn’t hard everyone would do it. The hard is what makes it great.” -Jimmy D; A League Of Their Own
Friday, December 23, 2011
Thurs 12/22 - Bi's & Shoulders
Routin B - deload
Last round of Routine B and deload
Military press: 2 warms, 25/5, 30/5, 35/5
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (thank goodness I'm done with these - whew)
Cable curl: 90/10 x 2
Incl DB curl: 1 warm, 12.5/5, 15/6, 17.5/6
1 arm preacher: 15/12, 17.5/10
Cardio: 30 mins bike
(foot is still a little sore)
Abs: 3 x 15
Pike crunch
Crossover crunch
Bicycle crunch
Plank & hold 1 min x 3
Hoping the foot holds up ok for quads today. I may need to take it lighter.
Off to the gym.....
Blessed is the season which engages the whole world in a conspiracy of love.
Last round of Routine B and deload
Military press: 2 warms, 25/5, 30/5, 35/5
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (thank goodness I'm done with these - whew)
Cable curl: 90/10 x 2
Incl DB curl: 1 warm, 12.5/5, 15/6, 17.5/6
1 arm preacher: 15/12, 17.5/10
Cardio: 30 mins bike
(foot is still a little sore)
Abs: 3 x 15
Pike crunch
Crossover crunch
Bicycle crunch
Plank & hold 1 min x 3
Hoping the foot holds up ok for quads today. I may need to take it lighter.
Off to the gym.....
Blessed is the season which engages the whole world in a conspiracy of love.
Wednesday, December 21, 2011
Mon 12/19 - Weds 12/21
Some catching up to do... hoping that next week brings a more normal schedule. Mom is out of the hospital and scheduled to go home on Monday. For now, we do what we can when we can.
Mon 12/19 - Chest & Tris
Routine B - Deload
Bench: 2 warms, 55/5, 60/5, 65/12
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10 (had a tough time with this today)
Rope pressdown: 100/12, 110/12
Cardio: 45 mins spin class
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tues 12/20 - Off from weights --> 35 mins cardio
Couldn't get to the gym in the a.m. so pulled out one of my old Boot Camp DVD's and hit that at home. Had some minor foot surgery after work. Supposed to lay off the workout for a few days - eh... he doesn't know me very well. I planned it right after quad day :)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weds 12/21 - Back & Hammies
Routine B - deload
Deads: 2 warms, 110/5, 120/5, 130/9
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 75/8, 80/8, 85/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully): 90/12, 95/12, 100/12
Glute/ham raise: 3 x to failure
Cardio: 20 mins bike
Workout was ok - a little challenging with the foot :( Getting shoes on was tough and the cardio was a little painful so I backed off.
Was told that full out surgery is in the future. It will put me out of commission about 4 weeks - ack!!!! Pretended I just didn't hear him ...lalalalalalaa
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I will honor Christmas in my heart and try to keep it all year.
~Charles Dickens quotes
Mon 12/19 - Chest & Tris
Routine B - Deload
Bench: 2 warms, 55/5, 60/5, 65/12
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10 (had a tough time with this today)
Rope pressdown: 100/12, 110/12
Cardio: 45 mins spin class
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tues 12/20 - Off from weights --> 35 mins cardio
Couldn't get to the gym in the a.m. so pulled out one of my old Boot Camp DVD's and hit that at home. Had some minor foot surgery after work. Supposed to lay off the workout for a few days - eh... he doesn't know me very well. I planned it right after quad day :)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weds 12/21 - Back & Hammies
Routine B - deload
Deads: 2 warms, 110/5, 120/5, 130/9
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 75/8, 80/8, 85/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully): 90/12, 95/12, 100/12
Glute/ham raise: 3 x to failure
Cardio: 20 mins bike
Workout was ok - a little challenging with the foot :( Getting shoes on was tough and the cardio was a little painful so I backed off.
Was told that full out surgery is in the future. It will put me out of commission about 4 weeks - ack!!!! Pretended I just didn't hear him ...lalalalalalaa
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I will honor Christmas in my heart and try to keep it all year.
~Charles Dickens quotes
Sunday, December 18, 2011
Sun 12/18 - Quads
Routine B - Deload week
Squat: 2 warms, 75/5, 80/5, 85/14
Bar lunge: bar/12, 65/12 x 2
Sissy squat: 3 x 20
Hack squat: 1 warm, 65/10, 75/10 (used hack squat machine)
Leg press: 180/20, 230/17
Had a good leg day however I offically dislike lunges more than squats.
Question please.... On the deload week, should I be repping out the last one?
Tried 70 lbs on the lunge b/c I've been stuck at 65 forever but the left knee just won't play nice with more weight so 65 it is. Who'd of though 5 lbs would really make that much of difference?
Cardio:
20 mins stairmaster + 20 mins treadmill (yea for some extra cardio)
Snowflakes are one of natures most fragile things, but just look what they can do!
Squat: 2 warms, 75/5, 80/5, 85/14
Bar lunge: bar/12, 65/12 x 2
Sissy squat: 3 x 20
Hack squat: 1 warm, 65/10, 75/10 (used hack squat machine)
Leg press: 180/20, 230/17
Had a good leg day however I offically dislike lunges more than squats.
Question please.... On the deload week, should I be repping out the last one?
Tried 70 lbs on the lunge b/c I've been stuck at 65 forever but the left knee just won't play nice with more weight so 65 it is. Who'd of though 5 lbs would really make that much of difference?
Cardio:
20 mins stairmaster + 20 mins treadmill (yea for some extra cardio)
Snowflakes are one of natures most fragile things, but just look what they can do!
Saturday, December 17, 2011
Fri 12/16 & Sat 12/17
Fri 12/16 - Back & Hammies
Routine B
Deads: 3 warms, 135/5, 150/3, 170/1
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 80/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully - rope): 75/12, 85/12, 95/12
Glute / ham raise: 3 x to failure
Cardio: 20 mins eliptical (couldn't get in the 35 - ugh)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sat 12/17 - Bis & Shoulders
Routine B
Military press: 2 warms, 30/5, 35/3, 40/2
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (I hate these -- omg my shoulders are on fire!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12, 17.5/10
Cable curl: 90/10 x 2
Cardio: 40 mins stairmaster (yea for some cardio!)
Abs:
Swiss ball crunch 3 x 15
Knee raises 4 x 25
Weighted rope: 3 x 25
Felt great to get it done today.
Now to get on top of the holiday stuff - finally got a tree and need to get it decorated.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If we had no winter the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.
~Ann Bradstreet
Routine B
Deads: 3 warms, 135/5, 150/3, 170/1
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 80/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully - rope): 75/12, 85/12, 95/12
Glute / ham raise: 3 x to failure
Cardio: 20 mins eliptical (couldn't get in the 35 - ugh)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sat 12/17 - Bis & Shoulders
Routine B
Military press: 2 warms, 30/5, 35/3, 40/2
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (I hate these -- omg my shoulders are on fire!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12, 17.5/10
Cable curl: 90/10 x 2
Cardio: 40 mins stairmaster (yea for some cardio!)
Abs:
Swiss ball crunch 3 x 15
Knee raises 4 x 25
Weighted rope: 3 x 25
Felt great to get it done today.
Now to get on top of the holiday stuff - finally got a tree and need to get it decorated.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If we had no winter the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.
~Ann Bradstreet
Thursday, December 15, 2011
Weds 12/14 - Chest & Tris
Routine B
Bench: 2 warms, 70/5, 80/3, 90/2 (I think I could have hit 3 but needed a spotter -drat!)
Incl db press: 1 warm, 25/10, 30/10, 35/10 (just about made 10)
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 110/12
Cardio - 35 mins eliptical
Thurs 12/15 - Day off from weights
35 mins cardio - bike
Nothing inspirational today - just feeling kinda dumpy :( I suppose we all have those days.
Tomorrow is a new day!
It's late - off to bed.
Bench: 2 warms, 70/5, 80/3, 90/2 (I think I could have hit 3 but needed a spotter -drat!)
Incl db press: 1 warm, 25/10, 30/10, 35/10 (just about made 10)
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 110/12
Cardio - 35 mins eliptical
Thurs 12/15 - Day off from weights
35 mins cardio - bike
Nothing inspirational today - just feeling kinda dumpy :( I suppose we all have those days.
Tomorrow is a new day!
It's late - off to bed.
Tuesday, December 13, 2011
Fri 12/9 - Tues 12/13
Been a crazy week with work and family... some catching up to do so here goes:
Fri 12/9 - Chest & Tris
Bench: 2 warms, 70/3, 75/3, 85/3
Inc DB press: 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to fail
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 100/12
No cardio :(
~~~~~~~~~~~~~~~~~~~~~~~~~
Sat 12/10 - Back & Hammies
Deads: 3 warm, 125/3, 145/3, 160/5
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 85/8
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row (high - rope): 70/12, 80/12, 90/12
Glute ham raise: 3 x to fail
Cardio: 20 mins treadmill
~~~~~~~~~~~~~~~~~~~~~~~~~~
Sun 12/11 - Bi's & Shoulders
Military press: 2 warms, 30/3, 35/3, 35/4
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (Good Lord these kill me)
Inc db curl: 1 warm, 12.5/6, 15/6, 17.5/6
Cable curl: 90/10 x 2
1 arm preacher: 12.5/12, 15/12
Cardio: 30 mins bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 12/12 - Off from weights
1 hr spin class (YEA cardio!)
Abs: plank & hold 1 min x 3
Butterfly crunch 3 x 15
Bicycle crunch 3 x 15
Decline crunch 3 x 15
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tues 12/13 - Quads
Squat: 2 warms, 90/5, 115/3, 125/3
Hack squat: 1 warm, 60/10, 70/10 (used hack squat machine)
Sissy squat: 3 x 20 (burning quads!)
Bar lunge: 12/bar, 65/12 x 2
Leg press: 180/20, 230/17
Cardio: 30 mins bike
~~~~~~~~~~~~~~~~~~~~~~~~~~
All caught up on posting. Getting in my lifting but cardio is suffering a bit. I was able to cook/pack meals for this week (better than last week for sure) One day at time and doin' what we can.
Thanks for sending the sweatshirt home with Marla :) Gonna wear it tomorrow.
~The man who most vividly realizes a difficulty is the man most likely will overcome it.
~When you can't solve the problem, manage it.
Fri 12/9 - Chest & Tris
Bench: 2 warms, 70/3, 75/3, 85/3
Inc DB press: 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to fail
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 100/12
No cardio :(
~~~~~~~~~~~~~~~~~~~~~~~~~
Sat 12/10 - Back & Hammies
Deads: 3 warm, 125/3, 145/3, 160/5
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 85/8
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row (high - rope): 70/12, 80/12, 90/12
Glute ham raise: 3 x to fail
Cardio: 20 mins treadmill
~~~~~~~~~~~~~~~~~~~~~~~~~~
Sun 12/11 - Bi's & Shoulders
Military press: 2 warms, 30/3, 35/3, 35/4
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (Good Lord these kill me)
Inc db curl: 1 warm, 12.5/6, 15/6, 17.5/6
Cable curl: 90/10 x 2
1 arm preacher: 12.5/12, 15/12
Cardio: 30 mins bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 12/12 - Off from weights
1 hr spin class (YEA cardio!)
Abs: plank & hold 1 min x 3
Butterfly crunch 3 x 15
Bicycle crunch 3 x 15
Decline crunch 3 x 15
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tues 12/13 - Quads
Squat: 2 warms, 90/5, 115/3, 125/3
Hack squat: 1 warm, 60/10, 70/10 (used hack squat machine)
Sissy squat: 3 x 20 (burning quads!)
Bar lunge: 12/bar, 65/12 x 2
Leg press: 180/20, 230/17
Cardio: 30 mins bike
~~~~~~~~~~~~~~~~~~~~~~~~~~
All caught up on posting. Getting in my lifting but cardio is suffering a bit. I was able to cook/pack meals for this week (better than last week for sure) One day at time and doin' what we can.
Thanks for sending the sweatshirt home with Marla :) Gonna wear it tomorrow.
~The man who most vividly realizes a difficulty is the man most likely will overcome it.
~When you can't solve the problem, manage it.
Thursday, December 8, 2011
Tues 12/6 - Thurs 12/8
Tues 12/6 - Bis & Shoulders
Routine B
Military press: 2 warms, 25/5, 30/5, 35/6
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (burning shoulders!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12
Cable curl: 85/10, 90/10
No cardio - never made it back to the gym today.
~~~~~~~~~~~~~~~~~~~~~~
Weds 12/7 - Quads
Routine B
Squat: 3 warms, 85/3, 105/3, 115/3
Hack squat: 60/10, 70/10
Sissy squat: 3 x 20
Bar lunge: bar/12, 65/12 x 2
Leg press: 180/20, 230/15
30 mins cardio - treadmill
~~~~~~~~~~~~~~~~~~~~~~~
Thurs 12/8 - off from weights. 30 mins cardio recumbent bike
Was supposed to be an interval day but got to bed after midnight and just couldn't make 5:30 a.m. spin class. Very thankful to have the recumbent bike at home.
Workouts have been good, unfortunately cardio is slipping this week as is my food. Not eating at the right times and low carb days are becoming med carb days due to being at the hospital late, etc...
Just one of life's little speed bumps.
Routine B
Military press: 2 warms, 25/5, 30/5, 35/6
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (burning shoulders!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12
Cable curl: 85/10, 90/10
No cardio - never made it back to the gym today.
~~~~~~~~~~~~~~~~~~~~~~
Weds 12/7 - Quads
Routine B
Squat: 3 warms, 85/3, 105/3, 115/3
Hack squat: 60/10, 70/10
Sissy squat: 3 x 20
Bar lunge: bar/12, 65/12 x 2
Leg press: 180/20, 230/15
30 mins cardio - treadmill
~~~~~~~~~~~~~~~~~~~~~~~
Thurs 12/8 - off from weights. 30 mins cardio recumbent bike
Was supposed to be an interval day but got to bed after midnight and just couldn't make 5:30 a.m. spin class. Very thankful to have the recumbent bike at home.
Workouts have been good, unfortunately cardio is slipping this week as is my food. Not eating at the right times and low carb days are becoming med carb days due to being at the hospital late, etc...
Just one of life's little speed bumps.
Monday, December 5, 2011
Mon 12/5 - Back & Hammies
Routine B
Deads: 2 warms, 120/5, 135/5, 155/7
Good mornings: bar/12, 65/12 x 2
Bent over row: 1 warm, 65/8, 75/8, 80/10
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row cable (low): 70/12, 75/12, 80/12
Glute ham raise: 3 x to failure
Should have used more weight on the bent over row. Will do next time.
Cardio
35 mins bike
Abs 3 x 15
Weighted Russian twist
Bicycle crunch
Side plank w/hip drops
For every action there is an equal and opposite reaction.
~Newton
Deads: 2 warms, 120/5, 135/5, 155/7
Good mornings: bar/12, 65/12 x 2
Bent over row: 1 warm, 65/8, 75/8, 80/10
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row cable (low): 70/12, 75/12, 80/12
Glute ham raise: 3 x to failure
Should have used more weight on the bent over row. Will do next time.
Cardio
35 mins bike
Abs 3 x 15
Weighted Russian twist
Bicycle crunch
Side plank w/hip drops
For every action there is an equal and opposite reaction.
~Newton
Sunday, December 4, 2011
Sat 12/3 - Chest & Tris
Routine B
Bench: 2 warms, 65/5, 70/5, 80/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat db fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Rope pressdown: 1 warm, 90/12, 100/12
Lying bar ext: 30/10, 40/10
Cardio:
20 mins stairmill + 20 mins eliptical
Abs:
Weighted rope pulldown 3 x 25
Decline bench 3 x 15
Basic crunch on bench 3 x 15
Plank & hold 1 min x 3
~~~~~~~~~~~~~~~~~~~~~~~
Sun 12/4:
Off day. 20 mins cardio
It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. ~William James
Bench: 2 warms, 65/5, 70/5, 80/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat db fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Rope pressdown: 1 warm, 90/12, 100/12
Lying bar ext: 30/10, 40/10
Cardio:
20 mins stairmill + 20 mins eliptical
Abs:
Weighted rope pulldown 3 x 25
Decline bench 3 x 15
Basic crunch on bench 3 x 15
Plank & hold 1 min x 3
~~~~~~~~~~~~~~~~~~~~~~~
Sun 12/4:
Off day. 20 mins cardio
It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. ~William James
Saturday, December 3, 2011
Fri 12/2 - Quads
Routine B - a.m. weights
Squat: 2 warms, 80/5, 85/5, 100/7
Bar lunge: 1 x 12/bar, 2 x 12/65
Sissy squat: 3 x 20
Hack squat: 1 warm, 60/10, 65/10 - used some hoist machine but didn't care for it. Going back to my smith machine next go round.
Leg press: 1 warm, 180/20, 230/15
I've been a little frustrated that I was hitting 250 - 275 for 20 reps on the leg press - what happend?? I'm really struggling to hit 15 reps @ 230?!
This sled felt heavier than my old gym. Yesterday I discovered a sign on the back of the sled -- "sled weight 167 lbs" I'm feeling pretty good about 230 for 15 reps :) Just goes to show I can push myself more than I thought. No wonder my butt and quads are screaming - ha!
Cardio: 20 mins treadmill
Thursday 12/1 - off from weights
a.m. Spin class
p.m. TRX / pilates combo class
Swiss ball work for abs
If you have enough push, you don't have to worry about the pull.
~Zig Ziglar
Squat: 2 warms, 80/5, 85/5, 100/7
Bar lunge: 1 x 12/bar, 2 x 12/65
Sissy squat: 3 x 20
Hack squat: 1 warm, 60/10, 65/10 - used some hoist machine but didn't care for it. Going back to my smith machine next go round.
Leg press: 1 warm, 180/20, 230/15
I've been a little frustrated that I was hitting 250 - 275 for 20 reps on the leg press - what happend?? I'm really struggling to hit 15 reps @ 230?!
This sled felt heavier than my old gym. Yesterday I discovered a sign on the back of the sled -- "sled weight 167 lbs" I'm feeling pretty good about 230 for 15 reps :) Just goes to show I can push myself more than I thought. No wonder my butt and quads are screaming - ha!
Cardio: 20 mins treadmill
Thursday 12/1 - off from weights
a.m. Spin class
p.m. TRX / pilates combo class
Swiss ball work for abs
If you have enough push, you don't have to worry about the pull.
~Zig Ziglar
Wednesday, November 30, 2011
Weds 11/30 - Shoulders & Bi's
Routine A
Military press: 2 warms, 25/5, 30/5, 35/6
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Conc curl: 15/10, 17.5/10
Rope curl: 80/10, 85/10
Cardio:
35 mins stairmaster after lifting
Annoyed with my biceps - I just can't seem to make any real progress on the bis :(
Thankful that my triceps are no longer the weakest part of my body :)
Give thanks for what you are now and keep fighting for what you want to be tomorrow.
~Fernanda Miramontes-Landeros
Military press: 2 warms, 25/5, 30/5, 35/6
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Conc curl: 15/10, 17.5/10
Rope curl: 80/10, 85/10
Cardio:
35 mins stairmaster after lifting
Annoyed with my biceps - I just can't seem to make any real progress on the bis :(
Thankful that my triceps are no longer the weakest part of my body :)
Give thanks for what you are now and keep fighting for what you want to be tomorrow.
~Fernanda Miramontes-Landeros
Tues 11/29 - Back & Hammies
Routine A - a.m. weights
Deads: 2 warms, 115/5, 135/5, 155/7
Lying leg curl: 1 warm, 65/10, 70/10, 75/10
Single leg curl: 25/12, 27.5/12, 30/10
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12
Cardio - p.m.
35 mins bike
Nothing over the top but a solid workout. Happy with the deads - form was tight (I always struggle with that).
It is better to want what you have than to have what you want.
~Proverb
Deads: 2 warms, 115/5, 135/5, 155/7
Lying leg curl: 1 warm, 65/10, 70/10, 75/10
Single leg curl: 25/12, 27.5/12, 30/10
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12
Cardio - p.m.
35 mins bike
Nothing over the top but a solid workout. Happy with the deads - form was tight (I always struggle with that).
It is better to want what you have than to have what you want.
~Proverb
Monday, November 28, 2011
Sun 11/27 - Chest & Tris
Routine A
Flat bar: 1 warm, 65/5, 70/5, 75/5
Inc DB press: 2 warm, 30/8, 35/8 x 2
Pushups: 3 x to fail (on bosu ball)
Triceps pressdown: 2 warms, 110/10, 115/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 12.5/12, 15/10
Cardio: 1 hr spin class
Solid workout. Going back to 2 days on and one off. I think this old body does better with that routine. With 3 days of low carbs and 4 days of consecutive lifting, I'm finding that by day 3 I'm beat.
Monday 11/28
Off from weights. 35 mins cardio
Life is not about how fast you run or how high you climb but how well you bounce.
~Vivian Komori
Flat bar: 1 warm, 65/5, 70/5, 75/5
Inc DB press: 2 warm, 30/8, 35/8 x 2
Pushups: 3 x to fail (on bosu ball)
Triceps pressdown: 2 warms, 110/10, 115/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 12.5/12, 15/10
Cardio: 1 hr spin class
Solid workout. Going back to 2 days on and one off. I think this old body does better with that routine. With 3 days of low carbs and 4 days of consecutive lifting, I'm finding that by day 3 I'm beat.
Monday 11/28
Off from weights. 35 mins cardio
Life is not about how fast you run or how high you climb but how well you bounce.
~Vivian Komori
Saturday, November 26, 2011
Tues 11/22 - Sat 11/26
Catching up on posts..... been a crazy week :-) Hope you and the family had a wonderful holiday!
Tues 11/22 - cardio only
Off day, 1 hr spin class
____________________________
Weds 11/23 - Back & Hams
Lat pull wide: 2 warms, 80/8, 85/8, 90/9
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12
Deads: 1 warm, 125/8, 135/8, 150/7 (8th was stinky)
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10
Cardio - 35 mins tredmill, 3.2 @10.5 incline
_________________________________
Thurs 11/24 - Bis & Shoulders
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear fly (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope cable curl: 1 warm, 70/10, 75/10
Conc curl: 15/10, 17.5/10, 20/7
Cardio - 35 mins stairmaster
Abs - 3 x 15
Side plank w/hip drops
Crossover crunch
Pilates single leg stretch
Bicycle crunch
______________________________
Fri 11/25 - off - cardio only (travel day to NY and back)
30 mins cardio recumbent bike
______________________________
Sat 11/26 - Quads
Front squat: 2 warms, 75/5, 85/5, 95/5
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 70/10, 75/10
Leg ext: 1 warm, 80/10, 85/10
Leg press: 180/17, 230/15
Cardio - 20 mins treadmill incline + 20 mins eliptical
Off to do yardwork - leaves, leaves & more leaves!!
_______________________________
Busy at work due to the short week and project schedules. Got the workouts in but super bad food week. Totally annoyed with myself and very not typical. Game on - back at it this morning no excuses. Weight is 130 (holy crap -- gained 3 lbs back in 1 week) Actually looking forward to my low carb days.
Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself.
~Henry Ward Beecher
Tues 11/22 - cardio only
Off day, 1 hr spin class
____________________________
Weds 11/23 - Back & Hams
Lat pull wide: 2 warms, 80/8, 85/8, 90/9
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12
Deads: 1 warm, 125/8, 135/8, 150/7 (8th was stinky)
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10
Cardio - 35 mins tredmill, 3.2 @10.5 incline
_________________________________
Thurs 11/24 - Bis & Shoulders
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear fly (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope cable curl: 1 warm, 70/10, 75/10
Conc curl: 15/10, 17.5/10, 20/7
Cardio - 35 mins stairmaster
Abs - 3 x 15
Side plank w/hip drops
Crossover crunch
Pilates single leg stretch
Bicycle crunch
______________________________
Fri 11/25 - off - cardio only (travel day to NY and back)
30 mins cardio recumbent bike
______________________________
Sat 11/26 - Quads
Front squat: 2 warms, 75/5, 85/5, 95/5
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 70/10, 75/10
Leg ext: 1 warm, 80/10, 85/10
Leg press: 180/17, 230/15
Cardio - 20 mins treadmill incline + 20 mins eliptical
Off to do yardwork - leaves, leaves & more leaves!!
_______________________________
Busy at work due to the short week and project schedules. Got the workouts in but super bad food week. Totally annoyed with myself and very not typical. Game on - back at it this morning no excuses. Weight is 130 (holy crap -- gained 3 lbs back in 1 week) Actually looking forward to my low carb days.
Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself.
~Henry Ward Beecher
Monday, November 21, 2011
Mon 11/21 - Chest & Tris
Routine A - a.m. weights
Incl DB press: 2 warms, 30/8, 35/8 x 2 (tried 40's and only hit 4 reps - back to 35)
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure (feet elevated)
Triceps pressdown (bar): 2 warms, 100/10, 110/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 1 warm, 12.5/12, 15/10 (9 on the left -- now I'm lopsided!)
Cardio - p.m.
35 mins treadmill 11, 11.5, 12 incline @ 3.2
Abs
Knee raises - 3 x 20
Hip ups on bench - 3 x 15
Pull ins on bench - 3 x 15
Solid workout. I know yesterdays workout was good, my quads and booty hurt today ... oi vey!
Just watched the Tough Mudder Tri-State video and got totally psyched for next year. HOO RAH!
Toughness is in the soul and spirit, not in the muscles.
~Alex Karras
Incl DB press: 2 warms, 30/8, 35/8 x 2 (tried 40's and only hit 4 reps - back to 35)
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure (feet elevated)
Triceps pressdown (bar): 2 warms, 100/10, 110/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 1 warm, 12.5/12, 15/10 (9 on the left -- now I'm lopsided!)
Cardio - p.m.
35 mins treadmill 11, 11.5, 12 incline @ 3.2
Abs
Knee raises - 3 x 20
Hip ups on bench - 3 x 15
Pull ins on bench - 3 x 15
Solid workout. I know yesterdays workout was good, my quads and booty hurt today ... oi vey!
Just watched the Tough Mudder Tri-State video and got totally psyched for next year. HOO RAH!
Toughness is in the soul and spirit, not in the muscles.
~Alex Karras
Sunday, November 20, 2011
Sun 11/20 - Quads
Routine A - a.m. weights
Front squat: 2 warms, 80/8, 85/8, 90/8
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 75/10, 80/10
Leg ext: 1 warm, 75/10, 80/10
Leg press: 180/15, 230/15 (just barely - ouch)
Small gains on the front squat and sumo - yea finally!
Slightly less on the leg ext. Usually do that first and was pretty spent by the time I got there.
Off to do leaves, leaves and more leaves. Plans to hit the bike for some cardio tonight. Gotta get outside -- dark early these days. Have a great day!
Autumn is a second spring where every leaf is a flower.
~Albert Camus
(this dude obviously did not have my yard!)
Front squat: 2 warms, 80/8, 85/8, 90/8
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 75/10, 80/10
Leg ext: 1 warm, 75/10, 80/10
Leg press: 180/15, 230/15 (just barely - ouch)
Small gains on the front squat and sumo - yea finally!
Slightly less on the leg ext. Usually do that first and was pretty spent by the time I got there.
Off to do leaves, leaves and more leaves. Plans to hit the bike for some cardio tonight. Gotta get outside -- dark early these days. Have a great day!
Autumn is a second spring where every leaf is a flower.
~Albert Camus
(this dude obviously did not have my yard!)
Saturday, November 19, 2011
Sat 11/9 - Shoulders & Bis
Routine A
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise, rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3 (tried 50, only 4 reps - poo)
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10
Cardio
45 mins spin class
Abs
3 x 25 - Weighted rope
3 x 20 - decline bench
3 x 15 - ball crunch
Got a good night's sleep, hit the gym early, food shopping done and off to blow & rake leaves.
A little shy on my cardio this week - missed one day so I hit 2 spin classes instead.
Gratitude is the best attitude.
~Author Unknown
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise, rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3 (tried 50, only 4 reps - poo)
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10
Cardio
45 mins spin class
Abs
3 x 25 - Weighted rope
3 x 20 - decline bench
3 x 15 - ball crunch
Got a good night's sleep, hit the gym early, food shopping done and off to blow & rake leaves.
A little shy on my cardio this week - missed one day so I hit 2 spin classes instead.
Gratitude is the best attitude.
~Author Unknown
Thurs 11/17 - Back & Hammies
Routine A
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row (close): 70/12, 75/12, 80/12
DB bench row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 145/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Lying leg curl (single): 25/12, 27.5/12, 30/10
Cardio
Spin class - 45 mins
Friday 11/18 - little hiccup with the job today no weights.
Got in 35 mins cardio on the bike
Been one of those weeks where I'm just trying to stay focused ... stuff keeps gettin' in the way.
Gratitude is an art of painting an advertisy into a lovely picture.
~Kak Sri
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row (close): 70/12, 75/12, 80/12
DB bench row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 145/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Lying leg curl (single): 25/12, 27.5/12, 30/10
Cardio
Spin class - 45 mins
Friday 11/18 - little hiccup with the job today no weights.
Got in 35 mins cardio on the bike
Been one of those weeks where I'm just trying to stay focused ... stuff keeps gettin' in the way.
Gratitude is an art of painting an advertisy into a lovely picture.
~Kak Sri
Wednesday, November 16, 2011
Tues 11/15 - Chest & Tris
Routine A
Incl DB press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure
Triceps pressdown: 2 warms, 110/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db extension: 1 warm, 12/12, 15/10
Cardio
35 mins stairmill
Weds 11/16
Off from weights.
35 mins cardio - eliptical
1 hr pilates reformer class
Been a hectic work week. A little behind in my posts and didn't get to the gym until Tues night to lift & do cardio (not my favorite way to work out) But.. gettin' it done :) That's what counts!
Believe you can and you are half way there.
~Theodore Roosevelt
Incl DB press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure
Triceps pressdown: 2 warms, 110/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db extension: 1 warm, 12/12, 15/10
Cardio
35 mins stairmill
Weds 11/16
Off from weights.
35 mins cardio - eliptical
1 hr pilates reformer class
Been a hectic work week. A little behind in my posts and didn't get to the gym until Tues night to lift & do cardio (not my favorite way to work out) But.. gettin' it done :) That's what counts!
Believe you can and you are half way there.
~Theodore Roosevelt
Monday, November 14, 2011
Mon 11/14 - Quads
Routine A - a.m. weights
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/8
Split squat: 35/12, 40/12, 50/12
Sumo DB: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/15, 230/15
Had all intentions of doing cardio and abs tonight but the job thing derailed those plans a little.
Leg work was ok - knees still a little sore from Saturday. Didn't make any gains but held my ground so was happy with that :)
Sun 11/13 - Rest day all around
Sat 11/12 - Tough Mudder - yea!!!
Fri 11/11 - Light cardio / bike 15 mins, slow jog 2.5 miles
No more detours (at least planned ones) until vacation in January so it's back on track and full steam ahead!
Always do your best. What you plant now you will harvest later.
~Og Mandino
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/8
Split squat: 35/12, 40/12, 50/12
Sumo DB: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/15, 230/15
Had all intentions of doing cardio and abs tonight but the job thing derailed those plans a little.
Leg work was ok - knees still a little sore from Saturday. Didn't make any gains but held my ground so was happy with that :)
Sun 11/13 - Rest day all around
Sat 11/12 - Tough Mudder - yea!!!
Fri 11/11 - Light cardio / bike 15 mins, slow jog 2.5 miles
No more detours (at least planned ones) until vacation in January so it's back on track and full steam ahead!
Always do your best. What you plant now you will harvest later.
~Og Mandino
Thursday, November 10, 2011
Thurs 11/10 - Bi's & Shoulders
Routine A - p.m. weights
Seated bar press: 2 warms, 40/8, 45/8, 50/7
Seated side laterals: 10/10, 12/10, 15/10
Front / rear delt (ss): 10/12, 12/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10
Cardio - p.m. spin class
Workout was ok. Again, pm lifting for me is not ideal. Spent today rehabing a house in Camden (putting up scaffolding and siding). I was pretty spent by the time I hit the gym at 6:00 pm. Awesome day though!!! Very fortunate to have had the opportunity to participate in such an event.
If there is to be any peace, it will come through being, not having.
~Henry Miller
Seated bar press: 2 warms, 40/8, 45/8, 50/7
Seated side laterals: 10/10, 12/10, 15/10
Front / rear delt (ss): 10/12, 12/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10
Cardio - p.m. spin class
Workout was ok. Again, pm lifting for me is not ideal. Spent today rehabing a house in Camden (putting up scaffolding and siding). I was pretty spent by the time I hit the gym at 6:00 pm. Awesome day though!!! Very fortunate to have had the opportunity to participate in such an event.
If there is to be any peace, it will come through being, not having.
~Henry Miller
Wednesday, November 9, 2011
Weds 11/9 - Back & Hammies
Routine A - a.m. weights
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row: 70/12, 75/12, 80/12
DB Bench Row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 155/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10
Cardio - p.m.
20 mins bike, 2 mile run
Pilates reformer class tonight as well - felt great :)
If you think you can, you can. And if you think you can't you're right.
~Mary Kay Ash
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row: 70/12, 75/12, 80/12
DB Bench Row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 155/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10
Cardio - p.m.
20 mins bike, 2 mile run
Pilates reformer class tonight as well - felt great :)
If you think you can, you can. And if you think you can't you're right.
~Mary Kay Ash
Tuesday, November 8, 2011
Tues 11/8 - Chest & Tris
Cardio - a.m. spin class
Routine A - p.m. weights
Incl db press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/9
Push ups: 3 x to failure
Tricep pressdown: 2 warms, 90/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db ext: 12/12, 15/10 - why oh why are these so hard?!
Not too thrilled to lift at night. Being up since 4:30 I'm wiped by the end of the workday and def not as strong.
Was a little disappointed in my quad workout yesterday but good Lord, my legs are screaming today so I must have pushed the envelope. Feels good :)
Great effort springs naturally from a great attitude.
~Pat Riley
Routine A - p.m. weights
Incl db press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/9
Push ups: 3 x to failure
Tricep pressdown: 2 warms, 90/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db ext: 12/12, 15/10 - why oh why are these so hard?!
Not too thrilled to lift at night. Being up since 4:30 I'm wiped by the end of the workday and def not as strong.
Was a little disappointed in my quad workout yesterday but good Lord, my legs are screaming today so I must have pushed the envelope. Feels good :)
Great effort springs naturally from a great attitude.
~Pat Riley
Monday, November 7, 2011
Mon 11/7 - Quads
Routine A - a.m. weights
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/7
Split squat: 30/12, 40/12, 50/12
Sumo db squat: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/20, 230/16
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Russian twist
Bicycle
Plant twist
Knee was giving me some trouble today. I think the running is taking its toll. No more running after Saturday :)
Felt really good to be back in a routine.
Nothing great was ever achieved without enthusiasm.
~Ralph Waldo Emerson
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/7
Split squat: 30/12, 40/12, 50/12
Sumo db squat: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/20, 230/16
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Russian twist
Bicycle
Plant twist
Knee was giving me some trouble today. I think the running is taking its toll. No more running after Saturday :)
Felt really good to be back in a routine.
Nothing great was ever achieved without enthusiasm.
~Ralph Waldo Emerson
Sunday, November 6, 2011
Vaca week - 10/28 to 11/6
Fri 10/28: Back & Hammies, 35 mins cardio
Sat 10/29: Off - travel day
Sun 10/30: Bis and Shoulders, 35 mins cardio
Mon 10/31: Legs, 35 mins cardio
Tues 11/1: Chest & Tris, 35 mins cardio, abs
Weds 11/2: Back & Hammies, 35 mins cardio
Thurs 11/3: Bis & Shoulders, no cardio, abs
Fri 11/4: 35 mins cardio
Sat 11/5: Off - travel day
Sun 11/6: 20 mins cardio - unpacking, p/u dogs, couldn't fit it in
Worked out, walked a lot, swam, etc... but also ate really really bad :( Dairy Queen, pasta, pizza. Back on the wagon - cooked, weighed, measured today. Had fun and enjoyed my time away but quite glad to be back on a routine.
Really late - need to get to bed. Quads tomorrow - woot!
5 days til the Tough Mudder!!!!!!
Sat 10/29: Off - travel day
Sun 10/30: Bis and Shoulders, 35 mins cardio
Mon 10/31: Legs, 35 mins cardio
Tues 11/1: Chest & Tris, 35 mins cardio, abs
Weds 11/2: Back & Hammies, 35 mins cardio
Thurs 11/3: Bis & Shoulders, no cardio, abs
Fri 11/4: 35 mins cardio
Sat 11/5: Off - travel day
Sun 11/6: 20 mins cardio - unpacking, p/u dogs, couldn't fit it in
Worked out, walked a lot, swam, etc... but also ate really really bad :( Dairy Queen, pasta, pizza. Back on the wagon - cooked, weighed, measured today. Had fun and enjoyed my time away but quite glad to be back on a routine.
Really late - need to get to bed. Quads tomorrow - woot!
5 days til the Tough Mudder!!!!!!
Thursday, October 27, 2011
Thurs 10/27 - Quads
Routine C - a.m. weights
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg Ext: 75/10, 80/10, 85/10
DB lunge: 3 x 10 (20 x 1 / 25 x 2)
Front squat: 65/15 x 2
Cardio - p.m.
35 mins recumbent bike
My fav workout day - NOT :) Going up / down stairs by the end of the day .. whew... I was feeling it (in a good way).
A great pleasure in life is doing what others say you cannot do.
~Walter Gagehot
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg Ext: 75/10, 80/10, 85/10
DB lunge: 3 x 10 (20 x 1 / 25 x 2)
Front squat: 65/15 x 2
Cardio - p.m.
35 mins recumbent bike
My fav workout day - NOT :) Going up / down stairs by the end of the day .. whew... I was feeling it (in a good way).
A great pleasure in life is doing what others say you cannot do.
~Walter Gagehot
Wednesday, October 26, 2011
Weds 10/26 - Chest & Tris
Routine C
Flat db press: 2 warms, 30/6, 35/6, 40/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat bar press: 1 warm, 65/10, 70/8 (ugh)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 35/12, 40/12, 45/10
1 arm rope pressdown: 15/12, 20/12
Cardio: Intervals (spin class)
Workout was ok. On my 3rd day of low carbs and didn't get to lift until after work then hit spin class immediately following. Feeling a little slluggish by the time I got to the gym. Had an all day meeting and needed to be in the office super early today. Got it done :)
A total commitment is paramount to reaching the ultimate in performance.
Flat db press: 2 warms, 30/6, 35/6, 40/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat bar press: 1 warm, 65/10, 70/8 (ugh)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 35/12, 40/12, 45/10
1 arm rope pressdown: 15/12, 20/12
Cardio: Intervals (spin class)
Workout was ok. On my 3rd day of low carbs and didn't get to lift until after work then hit spin class immediately following. Feeling a little slluggish by the time I got to the gym. Had an all day meeting and needed to be in the office super early today. Got it done :)
A total commitment is paramount to reaching the ultimate in performance.
Tuesday, October 25, 2011
Tues 10/25 - Bi's & Shoulders
Routine C - a.m. weights
DB shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 15/10, 20/9
Seated rear delt w/ upright row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10 x 2 (tried the 40's again only hit 6) UGH - these biceps :(
1 arm cable curl: 15/12, 20/12
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Swiss ball crunch
Basic crunch
Single leg stretch
Solid workout. No gains but burning shoulders and bi's so I know I worked 'em :)
If you change the way you look at things, the things you look at change.
~Dr. Wayne Dyer
DB shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 15/10, 20/9
Seated rear delt w/ upright row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10 x 2 (tried the 40's again only hit 6) UGH - these biceps :(
1 arm cable curl: 15/12, 20/12
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Swiss ball crunch
Basic crunch
Single leg stretch
Solid workout. No gains but burning shoulders and bi's so I know I worked 'em :)
If you change the way you look at things, the things you look at change.
~Dr. Wayne Dyer
Monday, October 24, 2011
Mon 10/24 - Back & Hammies
Routine C - a.m. weights
Pullups: 4 x to failure
Rope pull down: 1 warm, 100/8, 115/8, 125/8
Straight arm pulldown: 40/12, 50/12, 60/12 (just squeeked out 12 on that one)
Bent over row: 1 warm, 65/8, 75/8, 80/8
Deads: 95/10, 115/10, 135/10
Leg curls: 2 warms, 60/10, 70/10, 80/10
Cardio - p.m.
20 mins treadmill - 13 incline at 3.0
20 mins eliptical
First of 3 low carb days. It's getting easier :)
Nothing killer, but a solid workout.
Sunday 10/23 - took the entire day off. Really tired, sore throat and just felt like I needed it. Have not taken a whole day in a while.
Saturday 10/22 - ran 2.5 miles, abs and off to Charm City.
You never know how strong you are until being strong is the only choice you have.
Pullups: 4 x to failure
Rope pull down: 1 warm, 100/8, 115/8, 125/8
Straight arm pulldown: 40/12, 50/12, 60/12 (just squeeked out 12 on that one)
Bent over row: 1 warm, 65/8, 75/8, 80/8
Deads: 95/10, 115/10, 135/10
Leg curls: 2 warms, 60/10, 70/10, 80/10
Cardio - p.m.
20 mins treadmill - 13 incline at 3.0
20 mins eliptical
First of 3 low carb days. It's getting easier :)
Nothing killer, but a solid workout.
Sunday 10/23 - took the entire day off. Really tired, sore throat and just felt like I needed it. Have not taken a whole day in a while.
Saturday 10/22 - ran 2.5 miles, abs and off to Charm City.
You never know how strong you are until being strong is the only choice you have.
Friday, October 21, 2011
Fri 10/21 - Chest & Tris
Routine C - a.m. weights
Flat db press: 2 warms, 30/6, 35/6, 40/6 (spotted)
Incl db press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 30/12, 35/12, 40/12 (diff cable machine than last time - didn't make that much of a gain!)
1 Arm rope pressdown: 20/12, 25/12, 30/12 (added one more set - wasn't feelin' it)
Cardio - p.m.
20 mins recumbent bike
See you tomorrow. It's late.... done baking, packing food and off to bed - yea!
No weights tomorrow but will get up and go for an early run. TM in 21 days and counting.
Flat db press: 2 warms, 30/6, 35/6, 40/6 (spotted)
Incl db press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 30/12, 35/12, 40/12 (diff cable machine than last time - didn't make that much of a gain!)
1 Arm rope pressdown: 20/12, 25/12, 30/12 (added one more set - wasn't feelin' it)
Cardio - p.m.
20 mins recumbent bike
See you tomorrow. It's late.... done baking, packing food and off to bed - yea!
No weights tomorrow but will get up and go for an early run. TM in 21 days and counting.
Thurs 10/20 - Quads
Routine C - a.m. weights
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg ext: 75/10, 80/10, 85/10
DB lunge: 3 x 12 (20 lbs x 1, 25 lbs x 2)
Front squat: 60/15 x 2
Cardio - p.m.
35 mins treadmill - 3.1 to 3.3 at 9, 10, 11, 12 inline
Workout sucked :( Just off 3 low carb days and accident on the way to the gym. Good news... made it to the gym - woot!
No inspirational saying today.. just trying to get caught up on life right now... Crazy busy week.
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg ext: 75/10, 80/10, 85/10
DB lunge: 3 x 12 (20 lbs x 1, 25 lbs x 2)
Front squat: 60/15 x 2
Cardio - p.m.
35 mins treadmill - 3.1 to 3.3 at 9, 10, 11, 12 inline
Workout sucked :( Just off 3 low carb days and accident on the way to the gym. Good news... made it to the gym - woot!
No inspirational saying today.. just trying to get caught up on life right now... Crazy busy week.
Wednesday, October 19, 2011
Tues 10/18 - Bi's & Shoulders
Routine C - a.m. weights
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/8
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10, 40/6 (ugh), back to 30/10
1 arm cable curl: 15/12, 20/12
Workout was decent but not as good as the last two (a little tired - didn't sleep well).
No cardio.
Out to dinner and in late. No worries I was good :) I had a salad w/hb eggs (picked out the yolks), balsamic on the side, while they ate pasta, bluebbery cobbler, pumpkin cheesecake..ackkkkk. This was planned long ago for a friend's 60th birthday. Just bad timing. That one was a real test. Kept thinking if I was prepping I wouldn't even be tempted. Kept that mindset :)
Weds 10/19 - off from weights
Spin class this morninging and pilates class tonight.
Have a great day!
That which does not kill us makes us stronger.
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/8
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10, 40/6 (ugh), back to 30/10
1 arm cable curl: 15/12, 20/12
Workout was decent but not as good as the last two (a little tired - didn't sleep well).
No cardio.
Out to dinner and in late. No worries I was good :) I had a salad w/hb eggs (picked out the yolks), balsamic on the side, while they ate pasta, bluebbery cobbler, pumpkin cheesecake..ackkkkk. This was planned long ago for a friend's 60th birthday. Just bad timing. That one was a real test. Kept thinking if I was prepping I wouldn't even be tempted. Kept that mindset :)
Weds 10/19 - off from weights
Spin class this morninging and pilates class tonight.
Have a great day!
That which does not kill us makes us stronger.
Monday, October 17, 2011
Mon 10/17 - Back & Hammies
Routine C - a.m. weights
Pullups: 4 x to failure
Rope pull down: 1 warm, 95/8, 110/8, 120/8
Bent over row: 1 warm, 65/8, 75/8, 80/8
Str arm pulldown: 40/12, 50/12, 60/12 (diff cable machine than last time - didn't make 20lb gains - although that would be nice!)
Deads: 95/12, 115/12, 135/10
Leg curl: 2 warm, 60/10, 70/10, 80/10 (dropped back from 90 - form was really bad with 90 -- using my back instead of my hammies to lift)
Cardio - p.m.
Ran 2.5 miles
15 mins recumbent bike
Abs - 3 x 15
Rev crunch
Bicycle crunch
Pull-ins
Roll over
Overall a good workout. Some gains today too. A little tired on my run tonight - first day of 50g carbs :( Going out tomorrow with friends for a 60th birthday and dreading the Italian restaurant. Checked out the menu and already have my salad with dressing on the side picked out. And I'm doing this because.... um... oh yea.. I want to nail this in May!
Persistence is the twin sister of excellence. One is a matter of quality, the other a matter of time.
Pullups: 4 x to failure
Rope pull down: 1 warm, 95/8, 110/8, 120/8
Bent over row: 1 warm, 65/8, 75/8, 80/8
Str arm pulldown: 40/12, 50/12, 60/12 (diff cable machine than last time - didn't make 20lb gains - although that would be nice!)
Deads: 95/12, 115/12, 135/10
Leg curl: 2 warm, 60/10, 70/10, 80/10 (dropped back from 90 - form was really bad with 90 -- using my back instead of my hammies to lift)
Cardio - p.m.
Ran 2.5 miles
15 mins recumbent bike
Abs - 3 x 15
Rev crunch
Bicycle crunch
Pull-ins
Roll over
Overall a good workout. Some gains today too. A little tired on my run tonight - first day of 50g carbs :( Going out tomorrow with friends for a 60th birthday and dreading the Italian restaurant. Checked out the menu and already have my salad with dressing on the side picked out. And I'm doing this because.... um... oh yea.. I want to nail this in May!
Persistence is the twin sister of excellence. One is a matter of quality, the other a matter of time.
Sunday, October 16, 2011
Sun 10/16 - Chest & Tris
Routine C
Flat DB press: 2 warms, 30/6, 35/6, 40/5 (could have hit 6 w/a spotter)
Incl DB press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/10
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 20/12, 25/12, 30/10
1 arm rope pressdown: 15/12, 20/11
Cardio
35 mins eliptical
Got 8 hours sleep last night and had a great workout. Gains in all chest exercises - woot! Rope pressdown was 5 lbs less than last time - boo :( Worked hard, I was spent.
Have a great day!
Progress lies not in enhancing what is, but in advancing toward what will be.
~Kahlil Gibran
Flat DB press: 2 warms, 30/6, 35/6, 40/5 (could have hit 6 w/a spotter)
Incl DB press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/10
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 20/12, 25/12, 30/10
1 arm rope pressdown: 15/12, 20/11
Cardio
35 mins eliptical
Got 8 hours sleep last night and had a great workout. Gains in all chest exercises - woot! Rope pressdown was 5 lbs less than last time - boo :( Worked hard, I was spent.
Have a great day!
Progress lies not in enhancing what is, but in advancing toward what will be.
~Kahlil Gibran
Saturday, October 15, 2011
Fri 10/14 - Quads
a.m. weights - Routine C
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
DB lunge: 3 x 10, 20 lb/1, 25 lb/2 sets
Leg ext: 80/10, 85/10, 90/10
Front squat: 65/15 x 2
p.m. cardio
35 mins recumbent bike
Quads are sore this morning! Spin class should be fun (ouch)
Happy with the leg press not so much with the squats.
Sometimes the questions are complicated and the answers are simple.
~Dr. Seuss
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
DB lunge: 3 x 10, 20 lb/1, 25 lb/2 sets
Leg ext: 80/10, 85/10, 90/10
Front squat: 65/15 x 2
p.m. cardio
35 mins recumbent bike
Quads are sore this morning! Spin class should be fun (ouch)
Happy with the leg press not so much with the squats.
Sometimes the questions are complicated and the answers are simple.
~Dr. Seuss
Thurs 10/13 - Bi's and Shoulders
a.m. weights - Routine C
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 1 warm, 10/10, 12.5/10
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 15/6, 20/6 x 2
1arm cable curl: 12/12, 15/12
Close curl: 1 warm, 30/10 x 2 (went for 40 - only hit 5 so back to 30)
p.m. cardio
15 mins recumbent bike
abs 3 x15
Basic crunch - on bench
Roll over/hip up - on bench
Decline crunch
Pilates single leg stretch
Didn't get in 35 mins of cardio - had a grandbabe today - woot! Had gradbabe #1 with us and up at 4:30 yelling mommy's in the "hostable today" Good Lord it was a long day - LOL.
Don't smile beacuse it's over, smile because it happened.
~Dr. Seuss
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 1 warm, 10/10, 12.5/10
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 15/6, 20/6 x 2
1arm cable curl: 12/12, 15/12
Close curl: 1 warm, 30/10 x 2 (went for 40 - only hit 5 so back to 30)
p.m. cardio
15 mins recumbent bike
abs 3 x15
Basic crunch - on bench
Roll over/hip up - on bench
Decline crunch
Pilates single leg stretch
Didn't get in 35 mins of cardio - had a grandbabe today - woot! Had gradbabe #1 with us and up at 4:30 yelling mommy's in the "hostable today" Good Lord it was a long day - LOL.
Don't smile beacuse it's over, smile because it happened.
~Dr. Seuss
Weds 10/12 - Back & Hammies
a.m. cardio
35 mins spin bike
p.m. weights - Routine C
Pull ups - 4 x to failure
Bent over row: 1 warm, 65/8, 70/8, 75/8
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pull down: 35/12, 40/12, 45/12
Stiff leg deads: 95/12, 115/12, 135/10
Lying leg curls: 2 warms, 70/10, 75/10, 80/10
Wow, what a differnce in machines, I was doing higher weight on many of the machines over at Active Fitness.
Overall a good workout. Form was not so hot on the last few deads - I knew I was done.
Be who you are, say what you feel because those who mind don't matter and those who matter don't mind.
~Dr. Seuss
35 mins spin bike
p.m. weights - Routine C
Pull ups - 4 x to failure
Bent over row: 1 warm, 65/8, 70/8, 75/8
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pull down: 35/12, 40/12, 45/12
Stiff leg deads: 95/12, 115/12, 135/10
Lying leg curls: 2 warms, 70/10, 75/10, 80/10
Wow, what a differnce in machines, I was doing higher weight on many of the machines over at Active Fitness.
Overall a good workout. Form was not so hot on the last few deads - I knew I was done.
Be who you are, say what you feel because those who mind don't matter and those who matter don't mind.
~Dr. Seuss
Tuesday, October 11, 2011
Tues 10/11 - Chest & Tris
Routine C - a.m. weights
Flat db press: 2 warms, 30/6, 35/6 x 2
Inc db press: 1 warm, 25/10, 30/10, 35/7
Flat bar press: 1 warm, 55/10, 65/10
Close db press: 2 warms, 25/10, 30/8
Rev pressdown: 1 warm, 20/12, 25/12, 30/10 (left side only made 9 - now I'm lopsided)
1 arm rope pressdown: 20/12, 25/12
Cardio p.m.
35 mins strider/glider thing
Abs: 3 x 15
Swiss ball pull ins
Rollover on bench
Pull-ins on bench
Knee raises
Solid workout. Forgot to tell you.... I have to stop wearing this hoodie in public. Stopped at Trader Joes on Sunday after my workout and some woman walked up to me and asked "are you a body builder"? Told her "sort of", I compete in figure, blahblah.... She gives me her card and says she just started working out and wanted some information and could I call her? She's vegatarian -- do I have vegatarian body builder written on my forehead or something? Crazy?! I have not called her - she's a chiropractor. Maybe she was just trying to get business - ha!
I didn't have any of your cards in my wallet or I would have given her that. I think I'm gonna just email her and send her your info. :)
Monday 10/10
Off from weights. Only hit 15 mins cardio Was supposed to be a day off but rode the bike for a few.
The reward of a thing well done is to have done it.
~Ralph Waldo Emerson
Flat db press: 2 warms, 30/6, 35/6 x 2
Inc db press: 1 warm, 25/10, 30/10, 35/7
Flat bar press: 1 warm, 55/10, 65/10
Close db press: 2 warms, 25/10, 30/8
Rev pressdown: 1 warm, 20/12, 25/12, 30/10 (left side only made 9 - now I'm lopsided)
1 arm rope pressdown: 20/12, 25/12
Cardio p.m.
35 mins strider/glider thing
Abs: 3 x 15
Swiss ball pull ins
Rollover on bench
Pull-ins on bench
Knee raises
Solid workout. Forgot to tell you.... I have to stop wearing this hoodie in public. Stopped at Trader Joes on Sunday after my workout and some woman walked up to me and asked "are you a body builder"? Told her "sort of", I compete in figure, blahblah.... She gives me her card and says she just started working out and wanted some information and could I call her? She's vegatarian -- do I have vegatarian body builder written on my forehead or something? Crazy?! I have not called her - she's a chiropractor. Maybe she was just trying to get business - ha!
I didn't have any of your cards in my wallet or I would have given her that. I think I'm gonna just email her and send her your info. :)
Monday 10/10
Off from weights. Only hit 15 mins cardio Was supposed to be a day off but rode the bike for a few.
The reward of a thing well done is to have done it.
~Ralph Waldo Emerson
Sunday, October 9, 2011
Sun 10/9 - Quads
Routine C
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
Leg ext: 80/10, 90/10, 95/10
Walking db lunge: 3 sets 12 / 20 lb, 25 lb x 2
Front squat: 60/15, 65/15
Cardio:
20 mins treadmill (pre-legs) 3.0 @ 10 incline
Started routine C today. Totally love my new gym home and got a nice compliment - one of the trainers came over and said "your legs are ripped up" Made me laugh b/c I hate my legs and think they just too darn fat. I thanked them and told them it was thanks to my coach being squat happy!
Hope you had a nice weekend. Off from weights tomorrow.
You are in control of your time. It is amazing where you can find the time if you are committed to the achievement of your goals.
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
Leg ext: 80/10, 90/10, 95/10
Walking db lunge: 3 sets 12 / 20 lb, 25 lb x 2
Front squat: 60/15, 65/15
Cardio:
20 mins treadmill (pre-legs) 3.0 @ 10 incline
Started routine C today. Totally love my new gym home and got a nice compliment - one of the trainers came over and said "your legs are ripped up" Made me laugh b/c I hate my legs and think they just too darn fat. I thanked them and told them it was thanks to my coach being squat happy!
Hope you had a nice weekend. Off from weights tomorrow.
You are in control of your time. It is amazing where you can find the time if you are committed to the achievement of your goals.
Saturday, October 8, 2011
Sat 10/8 - Bi's & Shoulders
Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 20/8 x 2
Inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (I love these - such a burn!)
Inc db curl: 1 warm, 12/6, 15/6 x 2 (tried 20's - haha - 3 reps)
One arm preacher curl: 12/12, 15/12
Cable curl (rope): 1 warm, 27.5/10, 30/10
Cardio - p.m.
35 mins stride something or other machine
New gym - awesome machine - cross between eliptical and treadmill. Like running but no impact on the knees. You can even adjust your stride length (fancy huh?)
Found a new gym home YEA! I'm generally not big on franchise gyms but club metro has everything I need and then some (including the cost and location) Opened 2 days ago - like I said, all things for a purpose. It's a lot cheaper and has awesome equipment and everyone seems very nice. Good Lord it even has a full out movie theatre you can do cardio in if you want (I'd prefer my music but in the event I want to watch a movie, heck...)
Ok back to the workout. Lifted at the little place around the corner and hit metro for some cardio. Overall a good workout and oh, ran into Joe Carey there. Apparently he joined as well LOL.
Hope you are enjoying your weekend in OC. Congrats on the coaching job with the ladies!! They rocked it!!
If you don't like something, change it. If you can't change it, change your attitude. Don't complain. ~Author Unknown
Side laterals: 1 warm, 15/8, 20/8 x 2
Inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (I love these - such a burn!)
Inc db curl: 1 warm, 12/6, 15/6 x 2 (tried 20's - haha - 3 reps)
One arm preacher curl: 12/12, 15/12
Cable curl (rope): 1 warm, 27.5/10, 30/10
Cardio - p.m.
35 mins stride something or other machine
New gym - awesome machine - cross between eliptical and treadmill. Like running but no impact on the knees. You can even adjust your stride length (fancy huh?)
Found a new gym home YEA! I'm generally not big on franchise gyms but club metro has everything I need and then some (including the cost and location) Opened 2 days ago - like I said, all things for a purpose. It's a lot cheaper and has awesome equipment and everyone seems very nice. Good Lord it even has a full out movie theatre you can do cardio in if you want (I'd prefer my music but in the event I want to watch a movie, heck...)
Ok back to the workout. Lifted at the little place around the corner and hit metro for some cardio. Overall a good workout and oh, ran into Joe Carey there. Apparently he joined as well LOL.
Hope you are enjoying your weekend in OC. Congrats on the coaching job with the ladies!! They rocked it!!
If you don't like something, change it. If you can't change it, change your attitude. Don't complain. ~Author Unknown
Friday, October 7, 2011
Fri 10/7 - Back & Hammies
Routine B - a.m. weights
Lat pull (palms up): 2 warms, 85/8, 87.5/8, 90/8
Close row (high): 100/12, 110/12 x 2
DB Bent Over Row: 2 warms, 25/8, 30/8 x 2
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12 x 2
Glute / ham raise: 3 sets to failure
Cardio - p.m. (love lunch time cardio)
Ran 2 miles + 20 mins recumbent bike
Abs - 3 x 15 (obliques)
Plank twist
Russian twist
Bicycle crunch
Crossover crunch
Solid workout - nothin' terribly exciting. Looking forward to a sunny weekend!!! woot woot!!!
A beginning is only the start of another journey to another beginning.
Lat pull (palms up): 2 warms, 85/8, 87.5/8, 90/8
Close row (high): 100/12, 110/12 x 2
DB Bent Over Row: 2 warms, 25/8, 30/8 x 2
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12 x 2
Glute / ham raise: 3 sets to failure
Cardio - p.m. (love lunch time cardio)
Ran 2 miles + 20 mins recumbent bike
Abs - 3 x 15 (obliques)
Plank twist
Russian twist
Bicycle crunch
Crossover crunch
Solid workout - nothin' terribly exciting. Looking forward to a sunny weekend!!! woot woot!!!
A beginning is only the start of another journey to another beginning.
Thurs 10/6 - Chest & Tris
Routine B - a.m. weights
Sl incl BB press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Tri dips: 3 x to failure
Lying bar ext: 30/10, 40/10
Rope press down: 50/12, 60/12
Cardio - p.m.
35 mind treadmill - 3.3 @ 11 / 12 incline
Workout was better than the day prior. I don't think this place will work for me. They don't open til 6 and they have no leg ext, press or leg curl machines. People are super nice but.... more focused on cross fit type training. I'll be gym shopping this weekend. Needed a place quick - it' will do now :)
Forgot about Weds 10/5 -
Day off from weights. Cardio with kettlebells and ropes in the a.m. (holy moly that was hard!) Pilates reformer class in p.m.
Never explain. Your friends do not need it and your enemies will not believe you anyway.
~Elbert Hubbard
Sl incl BB press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Tri dips: 3 x to failure
Lying bar ext: 30/10, 40/10
Rope press down: 50/12, 60/12
Cardio - p.m.
35 mind treadmill - 3.3 @ 11 / 12 incline
Workout was better than the day prior. I don't think this place will work for me. They don't open til 6 and they have no leg ext, press or leg curl machines. People are super nice but.... more focused on cross fit type training. I'll be gym shopping this weekend. Needed a place quick - it' will do now :)
Forgot about Weds 10/5 -
Day off from weights. Cardio with kettlebells and ropes in the a.m. (holy moly that was hard!) Pilates reformer class in p.m.
Never explain. Your friends do not need it and your enemies will not believe you anyway.
~Elbert Hubbard
Tuesday, October 4, 2011
Tues 10/4 - Quads
Routine B - a.m. weights
Squats: 2 warms, 105/8, 115/8 x 2
Hack squat: 1 warm, 50/10, 55/10
Sissy squat: 3 x 15
Bar lunge: bar/10, 65/10 x 2
Leg press: 100/20, 150/20, 170/20
Cardio - p.m.
35 mins treadmill, 3.3 at 12 incline
Workout kinda sucked. Joined a new gym last night -- it's a brand new place that is very nice but super small. I was really out of sorts today and all of the equipment is much fancier than I'm used to. They don't have a lot of the machines that I'm used to so I needed to use the smith machine for hacks as well as leg presses.
Continuity gives us roots; change gives us branches, letting us stretch and grow and reach new heights.
~Pauline R. Kezer
Squats: 2 warms, 105/8, 115/8 x 2
Hack squat: 1 warm, 50/10, 55/10
Sissy squat: 3 x 15
Bar lunge: bar/10, 65/10 x 2
Leg press: 100/20, 150/20, 170/20
Cardio - p.m.
35 mins treadmill, 3.3 at 12 incline
Workout kinda sucked. Joined a new gym last night -- it's a brand new place that is very nice but super small. I was really out of sorts today and all of the equipment is much fancier than I'm used to. They don't have a lot of the machines that I'm used to so I needed to use the smith machine for hacks as well as leg presses.
Continuity gives us roots; change gives us branches, letting us stretch and grow and reach new heights.
~Pauline R. Kezer
Monday, October 3, 2011
Mon 10/3 - Bi's & Shoulders
Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 20/8 x 2
High incl db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 - love these!
Incl db curl: 1 warm, 12/6, 15/6 x 2
Cable curl: 1 warm, 27.5/10, 30/10
1 arm preacher curl: 12/12, 15/12
Cardio - p.m.
35 mins recumbent bike (had planned on the treadmill but that was derailed a little) LOL
No gains but a solid workout and bicep curls to failure for sure (shaking last few reps - I love when that happens)
A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.
~Chinese Proverb
Side laterals: 1 warm, 15/8, 20/8 x 2
High incl db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 - love these!
Incl db curl: 1 warm, 12/6, 15/6 x 2
Cable curl: 1 warm, 27.5/10, 30/10
1 arm preacher curl: 12/12, 15/12
Cardio - p.m.
35 mins recumbent bike (had planned on the treadmill but that was derailed a little) LOL
No gains but a solid workout and bicep curls to failure for sure (shaking last few reps - I love when that happens)
A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.
~Chinese Proverb
Sunday, October 2, 2011
Sun 10/2 - Back & Hammies
Routine B
Lat pull (palm up): 2 warms, 80/8, 85/8, 90/8
T bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (low/rope): 60/12, 70/12, 75/12
DB deads: 1 warm, 55/10, 60/10
(having trouble holding anything more than 60 lbs for 10 reps)
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 sets to failure
Cardio:
35 mins stairmaster
Abs: 3 x 15 (upper)
Swiss ball crunch
Basic Crunch
Butterfly crunch
Plank & hold 1 minute x 3
Good night's sleep, solid workout. Nice day today spent with the hubby and now hoping the birds don't blow their lead - UGH!!!! Why did we get rid of Akers???
Sat 10/1 - off from weights.
45 mins of spin class
If you'll not settle for anything less than your best, you'll be amazed at what you can accomplish in your lives.
~Vince Lombardi
Lat pull (palm up): 2 warms, 80/8, 85/8, 90/8
T bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (low/rope): 60/12, 70/12, 75/12
DB deads: 1 warm, 55/10, 60/10
(having trouble holding anything more than 60 lbs for 10 reps)
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 sets to failure
Cardio:
35 mins stairmaster
Abs: 3 x 15 (upper)
Swiss ball crunch
Basic Crunch
Butterfly crunch
Plank & hold 1 minute x 3
Good night's sleep, solid workout. Nice day today spent with the hubby and now hoping the birds don't blow their lead - UGH!!!! Why did we get rid of Akers???
Sat 10/1 - off from weights.
45 mins of spin class
If you'll not settle for anything less than your best, you'll be amazed at what you can accomplish in your lives.
~Vince Lombardi
Friday, September 30, 2011
Fri 9/30 - Chest & Tris
Routine B
Sl incl bar press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 20/12 x 2
Tri dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 1 warm, 50/12, 60/12
Cardio:
35 mins recumbent bike
Kinda tired today. In a little late from dinner and then had an emergency call from my daughter last night - all is well but when the phone rings at 11 pm...... couldn't go back to sleep.
Have a great afternoon.
The only way to find the limits of the possible is by going beyond them to the impossible.
~Arthur C. Clarke
Sl incl bar press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 20/12 x 2
Tri dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 1 warm, 50/12, 60/12
Cardio:
35 mins recumbent bike
Kinda tired today. In a little late from dinner and then had an emergency call from my daughter last night - all is well but when the phone rings at 11 pm...... couldn't go back to sleep.
Have a great afternoon.
The only way to find the limits of the possible is by going beyond them to the impossible.
~Arthur C. Clarke
Thurs 9/29 - Quads
Routine B - a.m. weights
Squat: 2 warms, 105/8, 115/8, 120/7
Hack squat: 1 warmm, 50/10, 60/10 (used the hack squat machine)
Sissy squat: 20 reps x 3
Bar lunge: bar/10, 65/10 x 2
Leg press: 200/20, 220/20
High carb day - woot :) Out to dinner for a friend's birthday - wheat pasta with garlic & olive oil and cheese cake and alas no cardio today ~ got in too late. Back to macros tomorrow.
Weds 9/28
Day off from weights --> Intervals 45 min spin class
Abs - 3 x 15
Reverse crunch
Leg push away
Leg raises
Little by little one walks far.
~Peruvian Proverb
Squat: 2 warms, 105/8, 115/8, 120/7
Hack squat: 1 warmm, 50/10, 60/10 (used the hack squat machine)
Sissy squat: 20 reps x 3
Bar lunge: bar/10, 65/10 x 2
Leg press: 200/20, 220/20
High carb day - woot :) Out to dinner for a friend's birthday - wheat pasta with garlic & olive oil and cheese cake and alas no cardio today ~ got in too late. Back to macros tomorrow.
Weds 9/28
Day off from weights --> Intervals 45 min spin class
Abs - 3 x 15
Reverse crunch
Leg push away
Leg raises
Little by little one walks far.
~Peruvian Proverb
Tuesday, September 27, 2011
Tues 9/27 - Shoulders & Bi's
Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 20/8 x 2
High inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (Holy Delts!!!)
Cable curl: 1 warm, 27.5/10, 30/10
1 Arm preacher curl: 12/12, 15/12
Inc db curl: 1 warm, 12/6, 15/6
I think I have the weakest biceps on the planet :(
Cardio - p.m.
35 mins treadmill 3.2 @ 9 incline
Feeling good and overall a solid workout -- biceps really some work though.
Tomorrow is intervals and day off from weights. Be back Thursday. Have a great night!
Pain is temporary. Quitting lasts forever.
~Lance Armstrong
Side laterals: 1 warm, 15/8, 20/8 x 2
High inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (Holy Delts!!!)
Cable curl: 1 warm, 27.5/10, 30/10
1 Arm preacher curl: 12/12, 15/12
Inc db curl: 1 warm, 12/6, 15/6
I think I have the weakest biceps on the planet :(
Cardio - p.m.
35 mins treadmill 3.2 @ 9 incline
Feeling good and overall a solid workout -- biceps really some work though.
Tomorrow is intervals and day off from weights. Be back Thursday. Have a great night!
Pain is temporary. Quitting lasts forever.
~Lance Armstrong
Monday, September 26, 2011
Mon 9/26 - Back & Hammies
Routine B - a.m. weights
Lat pul (palms up): 2 warm, 80/8, 85/8, 90/8
T-bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (rope/high): 100/12, 110/12, 110/12
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 x to failure
Good Lord! Hammies were screaming - they're gonna be a hurtin' tomorrow!
Cardio - p.m.
35 mins recumbent bike
Abs - obliques 3 x 15
Side jack knife
Russian twist
Weighted side bend
Had a good night's sleep and a good workout.
Sun 9/25 - eneded up being a total off day due to some family stuff. Adjusted macros accordingly. Forgot how much fun low carb days are - woot woot!
Sat 9/24 - Spin class. No weights (Sat was supposed to be my off day, not Sunday) oh well.
Success is the sum of all small efforts repeated day in and day out.
Lat pul (palms up): 2 warm, 80/8, 85/8, 90/8
T-bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (rope/high): 100/12, 110/12, 110/12
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 x to failure
Good Lord! Hammies were screaming - they're gonna be a hurtin' tomorrow!
Cardio - p.m.
35 mins recumbent bike
Abs - obliques 3 x 15
Side jack knife
Russian twist
Weighted side bend
Had a good night's sleep and a good workout.
Sun 9/25 - eneded up being a total off day due to some family stuff. Adjusted macros accordingly. Forgot how much fun low carb days are - woot woot!
Sat 9/24 - Spin class. No weights (Sat was supposed to be my off day, not Sunday) oh well.
Success is the sum of all small efforts repeated day in and day out.
Friday, September 23, 2011
Fri 9/23 - Chest & Tris
Routine B - a.m. weights
Sl incl bar press: 2 warms, 65/8, 70/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Lying bar ext: 30/10, 40/10
Tri dips: 4 x to failure
Rope pressdown: 1 warm, 50/12, 60/12
Cardio - p.m.
30 mins arc trainer
Workout was solid. Didn't think I worked as hard as I did the other day on hammies but they are still sore today (2 days later- eek) Feels good!
Life begins at the end of your comfort zone.
~Neale Donald Walsch
Sl incl bar press: 2 warms, 65/8, 70/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Lying bar ext: 30/10, 40/10
Tri dips: 4 x to failure
Rope pressdown: 1 warm, 50/12, 60/12
Cardio - p.m.
30 mins arc trainer
Workout was solid. Didn't think I worked as hard as I did the other day on hammies but they are still sore today (2 days later- eek) Feels good!
Life begins at the end of your comfort zone.
~Neale Donald Walsch
Thursday, September 22, 2011
Thurs 9/22 - Quads
Routine B - a.m. weights
Squat: 2 warms, 105/8, 115/8, 115/7
Hack squat: 1 warm, 50/10, 60/10 (used hack squat machine)
Sissy squat: 3 x 20 reps
Leg press: 210/20, 230/18
Barbell lunge: bar/10, 65/10 x 2
Cardio - p.m.
30 mins bike
Abs - 3 x 15
Hip thrusts
Swiss ball pull ins
Leg raises
Changed my week around & ended up training quads the day after back & hammies - not sure if that's why but leg workout was a little disappointing. I pushed to failure but just didn't seem to have it this morning. Tomorrow is supposed to be an off day but will train chest & tris and take Saturday off due to family stuff.
A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
~Winston Churchill
Squat: 2 warms, 105/8, 115/8, 115/7
Hack squat: 1 warm, 50/10, 60/10 (used hack squat machine)
Sissy squat: 3 x 20 reps
Leg press: 210/20, 230/18
Barbell lunge: bar/10, 65/10 x 2
Cardio - p.m.
30 mins bike
Abs - 3 x 15
Hip thrusts
Swiss ball pull ins
Leg raises
Changed my week around & ended up training quads the day after back & hammies - not sure if that's why but leg workout was a little disappointing. I pushed to failure but just didn't seem to have it this morning. Tomorrow is supposed to be an off day but will train chest & tris and take Saturday off due to family stuff.
A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
~Winston Churchill
Wednesday, September 21, 2011
Weds 9/21 - Back & Hammies
Routine B - p.m. weights
Lat pull (palm up): 2 warm, 80/8, 85/8, 90/7 1/2
T-bar row: 1 warm, 30/8, 35/8, 40/8
Close row (high - rope): 90/12, 100/12, 110/12
DB deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12, 70/10
Glute/ham raise: 3 x to failure
Our gym has a glute/ham machine (well contraption - not the most comforatble piece of equipment for sure!) I did the first set with no weight then the next one holding a 10 lb plate and the next with a 25 lb plate (ouch!!! - screaming hammies) Would you rather I get do reps and use no weights or less reps with the weight?
Lower back is bothering me a bit today - thank goodnes for advil and heat :)
a.m. Cardio:
45 mins spin class
He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.
~Epictetus
Lat pull (palm up): 2 warm, 80/8, 85/8, 90/7 1/2
T-bar row: 1 warm, 30/8, 35/8, 40/8
Close row (high - rope): 90/12, 100/12, 110/12
DB deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12, 70/10
Glute/ham raise: 3 x to failure
Our gym has a glute/ham machine (well contraption - not the most comforatble piece of equipment for sure!) I did the first set with no weight then the next one holding a 10 lb plate and the next with a 25 lb plate (ouch!!! - screaming hammies) Would you rather I get do reps and use no weights or less reps with the weight?
Lower back is bothering me a bit today - thank goodnes for advil and heat :)
a.m. Cardio:
45 mins spin class
He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.
~Epictetus
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