Mon 2/28 - Back & Hams

a.m. Intervals - spin class

p.m. Weights
Deads: 2 warms, 75/8, 95/8, 115/8
Lying leg curls: 2 warms, 80/10, 85/10, 90/9
Lat pull wide: 2 warms, 70/8, 75/8, 80/8
DB row: 1 warm, 25/10, 30/10, 30/9
DB Pullover: 25/12, 30/12, 30/12

Nothing terribly exciting but felt like workout was pretty solid. Really tried to focus on form on the deads and lat pulls in particular.

Finally saw Matt and gave him his sweatshirt :) Yea!


Play like you are in first, but train like you are in second.
~Author Unknown

Sun 2/27 - Chest & Bis

Haven't posted for a few days so catching up --
Fri 2/26: Cardio only - 40 mins cardio (treadmill & eliptical) & abs (low carb day - ugh)

Sat 2/27: 20 mins bike, trained legs with Mr. Franco (quads are feeling good and worked today)
Prep'd meals for the week - I love the feeling of having this all in place by Sunday night. Makes life so much easier during the week.

Sun 2/28: crazy day! Work call at 5 am - major server issues, off to teach a class at 8:00 am, home to deal with work, back to the gym for weights, home to deal with work, back to the gym for cardio and abs. Despite the insanity, had a good workout - I think b/c I was to wired.
Inc DB press: 2 warms, 25/8, 30/8, 35/8
Flat bar: 1 warm, 60/10, 65/10, 70/8
Push ups: 3 x to fail
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl: 2 warms, 40/6 x 3

Cardio: 45 mins (25 mins stairmaster + 20 mins eliptical)

Abs: 3 x 15
Basic crunch
Butterfly cruch
Rope abs
Weighted crunch on swiss ball

Oh, Nick likes happy wife, happy life - thanks! lol


If you train hard, you will not only be hard, you'll be hard to beat.
Herschel Walker

Thurs 2/24 - Delts & Tris

a.m. weights
Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10, 15/8
Front raise: 1 warm, 12/12, 15/10, 15/10
Tricep pressdown (rope): 2 warms, 30/10, 34/10, 36/10
DB ext: 1 warm, 12/12, 12/12, 15/10 (didn't make 12 this week -- UGH) but did them after the pressdown - tris were already on fire

p.m. cardio
40 mins total (20 eliptical + 20 treadmill, 3.2 @ 10.5 incline)

Work luncheon today with pasta and all sorts of deserts (my weakness) was so very tempting. Stuck with my pre-measured homemade meals despite the efforts of my coworkers to "just have one brownie". They mean well :)


The fruit of the Spirit is love, joy, peace, patience, kindness, goodnes, faithfulness, gentleness and self control.

Weds 2/23 - Back & Hammies

Yea for high carb days! woot!!!

a.m. - Intervals (hr spin class)
p.m. - weights

Lat pull wide: 2 warms, 70/8, 75/8, 80/8
DB Row: 1 warm, 25/10, 25/10, 30/10
DB pullover: 25/12, 30/12, 30/12
Deads: 2 warms, 75/8, 95/8, 115/8 (felt like I lost my form on the last 2)
Leg curls: 2 warms, 80/10, 85/10, 90/9

Nothing terribly exciting, just a good solid workout. Energy levels are getting back to normal and seems like the thyroid is back on track so that's good stuff :)


~Winners do not do different things, but rather do things differently.

Tues 2/22 - Chest & Bi's

Mon 2/21 - Cardio only day - spin class a.m. and pilates p.m.

Tues 2/22 - a.m. weights
Inc db press: 2 warms, 25/8, 30/8, 35/7
Flat bar: 1 warm, 65/10, 70/10, 75/8
Push ups: 3 x to fail (on bosu ball)
BB curl: 2 warms, 40/6 x 3
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10

p.m. cardio - 45 mins arc trainer

abs - 3 x 20
Leg raise/hip up on bench
Decline bench
Ab crunch machine
2 x 15 - side plank w/ hip drops

Feel like my last couple of work outs have been much better and I have much more energy. Yesterday with low carbs was a tough one though. Hit 109 total which included my spinach, broccoli and green beans. (so I was about 7g's over what I should have been) I was really tired after pilates class last night and had trouble staying focused. I had some work to get done when I got home and just couldn't seem to think. Ended up going to bed and getting up at 4:30 to finish up my work. 85 is tough b/c I don't eat meat and my meat "products" are made with egg whites and beans so they do have carbs. I'll need to plan better for Friday (next low carb day). Overall, feeling pretty good, working on my posing and just keeping focused.

Have a great night.



Don't judge each day by the harvest you reap, but by the seeds you plant.
~Robert Lewis Stevenson

Sun 2/20 - Leg Day

15 mins cardio pre-legs

Front squat: 2 warms, 65/8, 85/8, 85/8
Sumo DB squat: 1 warm, 50/10, 60/10, 70/10
Leg ext: 1 warm, 90/10, 110/10
DB step ups: 3 x 12 w/25 lbs
Calf singles: 5 sets


Monday 2/21 will be intervals only - spin class in the a.m. and I'll jump into a pilates reformer class in the p.m. New carb rotation starts today - yippee!

Used my All Out this morning - mixed with some Xtend as suggested. Got red for about 20 mins but no racing heart. I did not struggle as much today and used 70's on the sumo. Perhpas a combo of All Out and the fact that new Rx is starting to kick in. Whatever the reason it was nice to feel worked out and not totally wiped out.

Do you mind playing middleman and dropping a note to Matt? If you could give him my # that would be great. I won't be at the gym tomorrow night and have not seen him since I picked it up. I live just around the corner from the gym so could run his hoodie over if I know he's there.
609-953-2787 (save you the trouble of looking it up). Thanks and have a great day!


Every day may not be good but there's something good in every day.

Sat 2/19 - Delts & Tri's / Intervals

Missed my regular Wed interval day b/c of the foot issue so had to make up today.
Took a spin class this morning for interval training then on to weights.

Felt a little more energized today and hoping within the next week to be back to 100% energy levels - woo hoo!

Seated bar press: 2 warms, 50/8, 60/8, 60/7
Front raise: 1 warm, 12/12, 12/12, 15/12
Seated side laterals: 1 warm, 12/10, 12/10, 15/8 (good Lord these are hard)
DB ext: 1 warm, 12/12, 12/12, 15/12 -- woo hoo first time I made 12 w/the 15's
Tricep pressdown: 2 warms, 30/10, 34/10, 36/10

Made some small gains overall today so I was pleased with that. Tomorrow is leg day and going to give my All Out a try.

Posing class this afternoon. Thanks for a great class!


Life is the sum of all your choices.
~Albert Camus

Thurs 2/17 - Chest & Bi's

a.m. cardio - 20 mins bike
p.m. cardio - 20 mins treadmill @ 12 incline, 3.1
p.m. weights
Flat bar: 1 warm, 50/10, 60/10, 70/8
Inc DB press: 2 warms, 25/8, 30/8, 35/7
Push ups: 3 x to fail
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
Barbell curl: 2 warms, 40/6 x 3

See you tomorrow.



The purpose of life is a life of purpose.
~Robert Byrne

Tues 2/15 - Legs

First day back on routine A
Cardio 20 mins bike pre-legs

Leg ext: 1 warm, 90/10, 100/10
Front squat: 2 warms, 65/8, 85/8, 85/8
DB Step ups: 3 x 12 w/ 25 lbs DBs
Sumo DB Squat: 1 warm, 50/10, 60/10, 65/10
Calf singles: 5 sets

Lots of stuff going on today --
Back to the foot dude and had the cyst drained again (ouch). Went right to gym while it was still numb - he said I could.

Blood work results back and yes the thyroid is out of whack. It's a bit underactive so meds are changed up. I should see some improvement in energy level and moods in a week or two - yea!!!!
Was happy to hear and it's an easy fix. Back in 4 weeks for follow up blood work.

Day off weights tomorrow. Will take spin class at 5:30 a.m. and a pilates class in the p.m.

Welcome back! Sounds like you had a good time but equally as happy to be back and see the kids.


~Some are destined to succeed, some are determined to succeed.

Mon 2/14 - Delts & Tris

Intervals a.m. (took 45 mins of a spin class)

Weights p.m.
DB press: 2 warms, 25/8, 30/8, 30/8
Up row: 1 warm, 65/10 x 3
Rear delt fly: 12/12, 15/12, 15/12
Bar Ext: 2 warms, 30/10, 40/10, 40/10
DB kickbacks: 1 warm, 12/12, 12/12, 15/12

Abs: 3 x 15
Swiss ball pull ins
Knee raises
Weighted crunch on ball
Weighted decline crunch

Tomorrow I am back to routine A again. Looking forward to changing it up.

Laugh as much as you breathe and love as long as you live.
Happy Valentine's Day !

Sun 2/13 - Back & Hammies

Pull ups: 4 x to failure
Bent over row: 2 warms, 65/8, 75/8, 75/8
Rope pull down: 1 warm, 60/12, 70/12, 75/12
Stiff leg bar: 1 warm, 85/8, 95/8, 95/8
Leg curl: 1 warm, 85/12, 85/12, 90/12

Cardio: 20 mins stairmaster + 20 mins treadmill (12 incl @ 3.2)

Abs: took a 30 mins pilates "all core" class.

Felt a little stronger today but still not myself. Very tired after working out.

Maybe I need some valentine chocolate (haha - kidding!!)



~Love one another and you will be happy. It's as simple and as difficult as that.

Sat 2/12 - Chest & Bi's

Felt a little better today than I have the last couple of days; muscles still feel kinda shakey and workout was certainly better than the last two days.

Flat DB press: 2 warms, 30/8, 30/8, 35/8
Inc Fly: 15/12, 15/12, 20/12
Slight Inc DB press: 1 warm, 25/10, 30/10, 35/8
Preacher curl: 2 warms, 40/6, 40/6, 45/5
Hammer DB curl: 1 warms, 15/10, 15/10, 20/9

40 mins cardio - spin bike

Cooked and packed all my meals for the week. All set to go :)


Optimism is the foundation of courage.
~Nicholas Murray Butler

Thurs 2/10 & Fri 2/11

Thurs 2/10 - Legs
am cardio - 20 mins bike
Squats: 2 warms, 70/10, 80/10, 90/10, 90/10
Lunges w/DBs: 3 x 12
Hack Squats: 1 warm, 90/10, 110/10, 120/10, 140/10
Leg Ext: 80/8, 90/8, 100/8
Calf raises: 120/30, 140/25 (only did 2 sets)

Workout was totally mediocre. I'm really tired and don't seem to have much strength the last couple of days. Got 8 hrs sleep the night prior so not sure what's up. Going to have some blood work done today. Last time I felt like this my thyroid was acting up (have hypothroid -- underactive - and needed to have meds adjusted). I'm actually hoping that is the cause.

Fri 2/11 - Intervals & abs
Weighted decline
Weighted side bend
Bicycle crunch
Hip ups
Abs 3 x 15

Workout was ok - feeling pretty washed out still.



Yesterday I dared to struggle, today I dared to win.
~Bernadette Devlin

Tues 2/8 & Weds 2/9

Tues 2/8
Back & Hammies (a.m.)
Pull ups: 4 x to fail
Bent over row: 2 warms, 65/8, 75/8, 75/8
Rope Pull Down: 1 warm, 60/12, 70/12, 75/10
Leg curl: 1 warm, 85/12, 90/12, 90/12
Stiff Leg Bar: 1 warm, 95/8 x 3

Cardio (p.m.) - tough on the cardio -- had a cyst drained on my foot so was a little tough.
25 mins treadmill (7 incline at 3 mph - foot hurt) + 20 mins crossramp


Weds 2/9
Delts & Tri's (a.m.) - felt really week today. Did not sleep well (foot pain kept me up quite a bit)
DB press: 2 warms, 25/8, 30/8, 35/4 (went back to 30 for a set of 8)
not sure what was up with that today?
Upright row: 1 warm, 65/10 x 3
Rear delt fly: used the pec deck/rear fly machine for a change of pace. 40/12, 50/12, 50/12
Bar ext: 2 warms, 30/10, 40/10, 40/10
DB kickback: 1 warm, 12/12, 12/12, 15/12

Cardio: 20 mins stairmaster + 20 mins eliptical

Abs: 3 x 15
Frog sit up
Pike crunch
Crossover crunch
Swiss ball pull ins

Wanted to take a pilates class tonight but I think I'll bail. I'm super tired today.


Adversity is a fact of life that we can't control. What we can control is how we react to it.

Mon 2/7 - Chest & Bi's

Intervals - spin class 5:45 am

Weights - pm
Flat DB press: 2 warms, 30/8, 30/8, 35/8
Incline Fly: 15/12, 20/10, 20/10
Slight Incline DB press: 1 warm, 25/10, 30/10, 35/8
Preacher curl: 2 warms, 40/6, 40/6, 45/5
Hammer DB curl: 1 warm, 15/10, 15/10, 20/9

Spin class was tough -- stayed up too late to watch the game and my quads were still somewhat sore from Saturday.

I was happy to have hit 45 on the preacher curl and also an increase on the fly.
Not much of an increase but felt good.

Just a thought... Instead of changing your schedule on 19th do you have time on Friday 18th instead? I could do any time after 2:00. Again, if not totally fine just another option.


Every accomplishment starts with a decision to try.

Sat 2/5 & Sun 2/6

Sat 2/5 - Legs
20 mins bike pre-legs.
Legs w/Joe
Hack squats, bb squats, step ups, sumo squats, leg ext (lots of squats!)
It was fun and a good work out. Quads are sore today (good sore)
Came home and spent about 5 hrs cooking, weighing, packing meals for the week.

Sun 2/6 - Off Day
No weights.
40 mins cardio - bike
abs - have not used my gliders in while.
Ab workout with the gliders - I'm going to feel this tomorrow! It was quite the cardio workout as well. Low carb day - Lord help my husband!

No need to continue letting you know I'm hitting my macros b/c at this point, that's not an option.

Love the hoodie - can't wait to wear it to the gym on Monday and show Matt.

Have a great day!


Nobody who ever gave his best regretted it.
~George Halas

Thurs 2/3 & Fri 2/4

Thurs 2/3 - Back & Hams
Stiff leg bar: 1 warm, 95/8 x3
Lying leg curls: 1 warm, 85/12, 90/12, 90/12
Rope pull down: 1 warm, 60/12, 70/12, 75/10
Pull ups: 4 x to fail (these are my worst nightmare!)
Bent over row: 2 warms, 65/8, 75/8, 75/8

Cardio: 20 mins eliptical + 20 mins arc trainer
Good workout - slight gains on the bent over row, rope pull and stiff leg bar.

Friday 2/4
DB press: 2 warms, 25/8, 30/8, 35/6
Upright row: 1 warm, 65/10 x 3
Rear delt fly: 12/12, 15/12, 15/12
Bar ext: 2 warms, 30/10 40/10, 40/10
DB kickbacks: 1 warm, 12/12, 12/12, 15/10

Cardio: 20 mins treadmill + 20 mins rowing

Abs: 3 x 15
Russian twist
Weighted ab crunch machine
Barbell side bend
Crunch w/feet on ball

Good workout as well. Increased bar ext to 40 on last two sets. DB kickbacks only completed 10 reps last set -- tri's were burning!

Head's in the game -hitting macros every day and feeling really positive :) Thanks Joe!
See you tomorrow.


Difficult things take a long time, impossible thing take a little longer.
~Andre A. Jackson

Weds 2/2 - Intervals

No lifting today (drat). Spin class in the a.m. and took the TRX class in the p.m.. No worries I didn't hurt myself. It was lots of fun and quite challenging. Just getting the feel for the suspension stuff is unique.

Exceeded my macros on the carb & pro front by about 10 each -- typically today is a lower carb day but was really hungry. I suppose b/c I took the TRX as well as the spin class?
I did not eat poorly, only 1/2 sweet potatoe and a couple of hard boiled egg whites but I was super hungry.

Anyway, like the TRX stuff. Something fun to experiment with.

Have a great night!



When you are through changing, you are through.
~Bruce Barton

Tues 2/1 - Chest & Bi's

a.m. weights & abs
Flat DB press: 2 warms, 30/8, 30/8, 35/8
Slight incl db press: 1 warm, 25/10, 30/10, 35/9
Inc fly: 15/12, 15/12, 20/12
Preacher curl: 2 warms, 40/6 x 3 (can't squeek up to 45)
Hammer db curl: 1 warm, 15/10, 15/10, 20/9

3x15
Hanging leg raise
Pull ins
Weighted crunch on swiss ball
Reverse crunch w/ball

p.m. cardio
20 mins stairmaster + 20 mins crossramp

One more meal (shake & and hb egg white) and macros will be dead on.

Question please -- tomorrow is intervals so I'm taking spinning in the morning and no weights. A friend of mine is teaching a TRX resistance band class - ok to take that? I'm curious about it and have never taken one. Might seem silly to ask but prior training was do only what I am instructed - no more, no less so thought I'd better ask. Appreciate your advice.


Whatever you are, be a good one.
~Abraham Lincoln