Mon 1/31 - Leg Day

AHHHH leg day -- why does it always seem like leg day? (can you tell I love leg day - NOT)

a.m.
15 mins eliptical pre legs
Squats: 2 warms, 70/10, 80/10, 90/10, 100/10
Walking lunges: 3 x 12
Leg Ext: 85/8, 95/8, 120/8 (ugh - last few were tough)
Hack squat: 1 warm, 110/10, 140/10, 150/10
Calf raises: (standing) 120/30, 140/25, 160/25, 160/20, 160/20

p.m.
took a pilates reformer class

Macros on the money last three days -- your email hit home. Walked into two boxes of dunkin donuts munchkins today at the office. I actually have your email hanging up in work. Maybe I'll print your picture out too - could you make a little recording for me to play - "step away from the munchkins"... LOL


The difference between ordinary and extraordinary is that little extra.
~Jimmy Johnson

Sun 1/30 - Delts & Tris

Sat 1/29 - Day off from lifting.
Inervals - 1 hr spin class then pilates reformer class.
Macros dead on.

Sun 1/30 - Delts & Tris
Upright row: 1 warm, 60/10, 65/10, 65/9 (and a half? ha)
Rear delt fly: 12/12, 12/12, 15/12
DB press: 2 warms, 25/8, 30/8, 30/8
DB kickbacks: 1 warm, 12/12, 12/12, 15/12
Bar ext: 2 warms, 30/10, 30/10, 40/9

Cardio - 40 mins split / 20 arc trainer + 20 stairmaster

Abs - 3 x 20
Side plank w/hip drop
Squirms
Single leg stretch
Plank & hold 1 minute 3 x's

Nothing terribly exciting, just felt like a good solid workout.


Sweat silently. Let's have no squawking about a little expenditure of energy.
~Martin H. Fischer

Fri 1/28 - Back & Hams

40 mins cardio - am (bike)

weights pm
Pull ups - 4x to fail
Bent over row: 2 warms, 65/8, 70/8, 70/8
Rope pull down: 1 warm, 60/12, 70/12, 70/12
Still leg bar: 2 warms, 65/8, 70/8, 75/8
Lying leg curl: 1 warm, 70/12, 80/12, 90/12

Thurs - no work out. Was traveling on business, entertaining clients and food day not so good.
The plus side to this is that this meeting was the wrap up for the project I've been working on for the last 5 months so hopefully this will help with some of the work stuff and I'll be able to have a little more balance - woo hoo!

Tomorrow is intervals and abs. Taking spin class and then a pilates core class.


A bend in the road is not the end of the road.... unless you fail to make the turn.

Weds 1/26 - Chest & Bi's

a.m. weights -
Flat DB press: 2 warms, 30/8, 30/8, 35/8
Slight Inc DB press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
Preacher curl: 2 warms, 40/6, 40/6, 45/5
Hammer DB curl: 1 warms, 15/10, 15/10, 20/8

p.m. cardio & abs -
Cardio 40 mins bike
Abs - bender ball and pilates work out 20 mins

Overall a good workout. Nothing too exciting. Trying to keep this renewed, relaxed attitude and get in a routine of getting to bed timely. I felt so much more rested getting to bed by 10 pm and up at 5 on vacation. Something I really need to work on.
(and yes I was up at 5 and at the gym by 6 every day on vacation - my family thought I was totally insane). By day 3 they were joining me and reluctanly admitted it is a good way to start the day - woo hoo!



One kind word can warm three winter months.
~Japanese Proverb

Tues 1/25 - Legs

15 mins cardio pre-legs (bike)

Squat: 2 warms, 70/10, 80/10, 90/10, 100/10
Walking Lunges: 3 x 12
Leg ext: 80/8, 90/8, 120/7
Hack squat: 1 warm, 110/10, 140/10, 140/10
Calf raises: standing - 120/30, 140/25, 160/25, 160/20, 160/20

Workout was ok - felt a little off my game and had a hard time with the last set of hacks. Post vacation recovery I suppose :)




It's so hard when I have to and so easy when I want to.
~Annie Gottlier

Vaca week....

Hey, we're back from the islands -- going from 85 to 25 degrees is rough!
Here's what we've been up to --

1/14 Fri: Intervals & abs (getting ready for vacation)
1/15 Sat: Day off -- too much running around (hit the bike for 30 mins)
1/16 Sun: Day off -- travel day
1/17 Mon: Back & Hammies, cardio 40 mins, abs
1/18 Tues: Delts & Tris, cardio 40 mins, lots of swimming today
1/19 Weds: Legs, 20 mins cardio pre legs, abs
1/20 Thurs: Intervals and spent several hours snorkeling
1/21 Fri: Chest & Bis, 60 mins cardio (drank a bit of rum on the boat yesterday!)
1/22 Sat: Back & Hammies, 40 mins cardio
1/23 Sun: Delts & Tris, 30 mins cardio (travel day)
1/24 Mon: Intervals & abs

Back to a regular schedule tomorrow. No scale til next week. Although I worked out every day, I'm sure the rum drinks have added some unwanted pounds.

On the new program today and hit my macros on the money. Hope you had a great week!

Sounds like posing class was awesome!!! Sorry I missed it. Will surely be at the next one and do want a hoodie please. Will put a check in the mail tomorrow.


Live in the sunshine, swim in the sea, drink the wild air.
~Ralph Waldo Emerson

Thurs 1/13 - Chest & Bi's

Flat DB press: 2 warms, 30/8, 30/8, 35/7
Slight Inc DB Press: 1 warm, 25/10, 30/10, 35/9
Incl Fly: 15/12, 15/12, 20/12 (last two were killer)
Preacher curl: 2 warms, 40/6 x 3
Hammer DB curls: 1 warm, 15/10, 15/10, 20/8

Cardio: 20 mins crossramp + 20 mins treadmill

Overall a good workout and made some increases since last time on this routine.
Presses 35 and felt good :)



The cyclone derives its power from a calm center; so does a person.
~Lane Olinghouse

Weds 1/12 - Leg Day

10 mins bike - warm up for legs
Started routine C today.
Hack Squat: 1 warm, 110/10, 140/10, 160/9
Leg Ext: 80/8, 90/8, 120/6
Walking Lunges: 3 x12
Squat: 2 warms, 70/10, 80/10, 90/10, 100/8
Calf raises (standing): 120/20, 140/20, 140/20, 160/18, 160/15 (burning!!)

Took a pilates reformer class in the p.m. Hit all my macros within 5.
Was happy about 120 on the leg ext. Opt'd for stationary lunges w/25 db - the knee really is not fond of the walking lunges.
A few less reps on the squats last set. I think I'd maxed out with the hacks and this round is 4 sets instead of 3. I felt like if I pushed for 2 more reps I would not get up.

And... took your advice and had a good day :)



Aerobics: a series of strenuous exercises which help convert fats, sugars and starches into aches, pains and cramps. ~Author Unknown
(this made me laugh!)

Tues 1/11 - Delts & Tris

Side laterals: 2 warms, 15/8 x 3
Bar shrug: 1 warm, 95/10, 95/10, 115/10
High Incl DB Press: 1 warm, 25/10, 30/10, 35/9
Rope Press Down: 1 warm, 27.5/12, 32/12, 35/10
Dips: 4 sets to fail

Cardio: 40 mins split 20/20 - Treadmill / Eliptical

Abs: 3 x 15
Reverse Crunch w/ball
Bicycle Crunch
Pull Ins
Leg Raises

Didn't have as good a macro day today - was over my carbs and pro. Locked in a conf room most of the day and although I packed my food I had a piece of pizza. I know it's not tragic but I was just annoyed that I caved. Well, tomorrow's a new day.


Life is about making the right decisions and moving on.

Mon 1/10 - Intervals & Pilates

AM spin class - intervals rolling hills - great class!
PM pilates reformer class - ahhh... healthy to the "core"

Hit my macros within 5 give/take today. Reducing to 100 g of carbs was tough. I kept thinking that in just a few weeks I need to be just as disciplined as I was last year so this is a good precursor.

Have a great night!


Discipline is the bridge between goals and accomplishment!
~Jim Rohn

Sun 1/9 - Back & Hams

Up early for work, it's been a really good day. Testing went well, call was done by 5:30 AM and I had time to plan, cook and package up my meals for the week before heading to the gym - yippee!

TBar Row: 2 warms, 25/8, 35/8, 40/8
Close Row: 65/12, 70/12, 75/12
Lat Pull Underhand: 2 warms, 75/8, 80/8, 90/8
DB Deads: 1 warm, 45/10, 50/10, 55/9
Seated leg curl: 2 warms, 75/15, 80/15, 90/10

Cardio: 40 mins split 20/Arc trainer + 20/Treadmill

Abs: 3 x 15
Hanging abs
Bycycle crunch
Side plank with hip drops
Plank & hold 1 minute x 3

Changed the order of the workout and made some small gains -- happy about that.

Looking forward to a little change up in meals/routine and hoping to get past this plateau. Thanks Joe!

So lets just hope the day continues on this path and the Eagles bring it home! (no comments from Dallas peanut gallery please...) LOL


Every day may not be good, but there is something good in every day!
~Author Unknown

Sat 1/8 - Chest & Bis

Happy Saturday! Gym was pretty crowded today -- seemed like everyone wanted to get there early to beat the snow.

Inc DB Press: 1 warm, 25/10, 30/10, 35/10
Flat Fly: 15/12, 15/12, 20/12
Slight Inc Bar Press: 2 warms, 60/8, 60/7, 70/6
Inc DB Curl: 2 warms, 15/6 x 3
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/10

Hit the bar press 3rd in the rotation -- usually first or second -- wasn't able to use 70 lbs on the last two sets and really seemed to struggle with the last set.

Cardio 45 mins total
25 treadmill - 3.3 at 10 incline
20 bike

Played in the snow with the graddaughter - love the snow :) (and the granddaughter!!)


The color of springtime is in the flowers, the color of winter is in the imagination.
~Terri Guillemets

Fri 1/7 - Legs

Thurs 1/6 - cardio a.m. 30 mins w/the intention of legs in the p.m.
Had to attend a client meeting/dinner, home late no gym :(


Fri 1/7
40 mins cardio - 25 crossramp + 15 stairmaster

Leg press: 2 warms, 180/8, 230/8, 250/8, 270/8
Bar lunge: 3 x 12 w/50 lbs - Smith Machine
Squat: 1 warm, 70/10, 90/10, 100/10
Sissy squat: 4 x 20
Calf: 70/20, 70/20, 80/15, 85/15

Abs: 3 x 15
weighted side bend
Knee raises
Rope abs
Swiss ball crunch

Spent a bit of time at the gym today primarly b/c I needed the stress release :) Felt good!



Don't find fault, find a remedy.
~Henry Ford

Tues 1/4 - Delts & Tris

Side laterals: 2 warms, 15/8 x 3
Bar shrug: 1 warm, 100/10, 125/10, 135/10
High incl DB press: 1 warm, 25/10, 30/10, 35/8
Dips: 4 sets to failure
Rope press: 1 warm, 27.5/10, 30/10, 32/10

Cardio: 35 mins eliptical

Worked a little late today so didn't get in as much cardio as I'd have liked.

~~~~~~~~~~~~~~~~~~~

Weds 1/5 - no weight day (drat!)
Taking spin class in the a.m. and a pilates class in the p.m.


Motivation is when your dreams put on work clothes.

Mon 1/3 - Back & Hammies

AM Weights
Lat pull underhand: 2 warms, 75/8, 80/8, 90/8
TBar Row: 2 warms, 25/8, 35/8, 40/6
Close Row: 65/12, 70/12, 75/10
DB Deads: 1 warm, 45/10, 50/10, 55/9
Seated Leg Curl: 2 warms, 75/15, 80/15, 85/13
Hamstrings are talking to me!

PM Cardio
25 mins crossramp
25 mins stairmaster


Hit my macros and .... NO cookies :)



It is by will alone that I set my mind in motion.

Sun 1/2 - Chest & Bi's

Cardio:
20 mins pre weights - treadmill 12 incline @ 3.2 - 3.4

Weights:
Slight incl bar press: 2 warms, 70/8, 70/8, 70/6
Incl DB press: 1 warm, 25/10, 30/10, 35/9
Flat fly: 15/12, 15/12, 20/12
Incl DB curl: 2 warms, 15/6 x 3 (went for 20's and could only do 3)
Cable curl: 1 warm, 22.5/10, 25/10, 27.5/10

Cardio:
25 mins eliptical post weights

Abs: 3 x 15
I don't usually do them on consecutive days but didn't feel like my ab workout yesterday was very challenging.
Knee raises
Hip up/rollover on bench
Leg raises
Swiss ball pull ins


Follow your passion and success will follow you.
~Terri Guillements

Sat 1/1 - Leg Day

What a way to start the new year - Leg day my favorite LOL :)

Cardio - 30 mins crossramp
Avg HR 127
Cals: 210
% from fat: 45

Weights
Leg press: 2 warms 180/8, 230/8, 250/8, 270/7
Squat: 1 warm, 70/10, 90/10, 100/10
Bar lunge: 3 x 12 - 50 lbs w/smith machine
Sissy Squat: 4 x 20
Calf: (seated) 45/20, 55/20, 65/20, 75/15

Happy with the leg presses (behind hurts!)
Last 2 reps last set on the sqats not so pretty - a little tough getting up.
Thanks for the video on the sissy squat - love it!! Nice way to finish. I have not been doing them b/c of my knees. VERY helpful -you rock!

Felt like I could go heavier on the calf raises but the weight was actually hurting my quads - suggestions?

PM - Abs - worked with the Bender Ball for about 15 mins. Worked 'em all -- transverse, rectus, obliques.

Hope you had a good time in the Poconos!


A man's health can be judged by which he takes two at a time - pills or stairs.
~Joan Welsh