Weds 3/30 Back & Shoulders

Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, drop 75/15 Tbar row: 2 warms, 20/10, 25/10, 30/10 Rope pull down: 65/12, 75/11 DB press: 2 warms, 25/6, 30/6, 35/5, drop 25/9 (had trouble w/these tonight) Front raise (db): 1 warm, 12/10, 15/10, 15/10 Seated side laterals: 1 warm, 12/12, 12/12, 15/12 Cardio: 40 mins bike Abs: 3 x 20 Pilates work - single leg stretch, double leg stretch, plank & hold 2 mins Shoulder / neck is a little sore. Not too bad (don't worry). Had trouble with presses though. And not sure what's going on with my blog but it's become a blob! Doesn't look like that when I'm typing but then it ends up being one big mushy paragraph? Not sure what's going and just have not had a minute to check into it. Sorry for the run on entries. Success is simple. Do what's right, the right way, at the right time.

Tues 3/29 - Chest & Tris

Didn't make it to the gym this morning. Got to bed really late and was too tired. Knew I wouldn't have a good workout. Went back to bed until 6:00 and off to work. Hit the gym tonight for weights & cardio. Flat bar press: 2 warms, 65/6, 75/5, 85/5 Sl Incl DB press: 1 warm, 25/10, 30/10, 35/9 Incl fly: 15/12, 15/12, 20/12 DB kickbacks: 12/12, 15/12 Rope pressdown: 1 warm, 30/12, 32.5/12, 35/11 Tricep Dips: 2 warms, 2 working to failure 40 mins cardio (20 arc trainer + 20 crossramp) Wanted to do abs but it was too late. Will get back on schedule tomorrow. The only thing that overcomes hard luck is hard work. ~Harry Golden

Sun 3/26

Sat 3/25 - Legs w/Joe 15 mins cardio pre-legs Quads are sore today (Sunday) thanks :) Sun 3/26- Back & Bi's Hammer curl: 2 warms, 15/10, 20/10 Cable curl: 1 warm, 22.5/12, 25/12, 27.5/12 Preacher curl bb: 30/12, 40/10 (yea for 40) Bent over row: 2 warms, 75/6, 85/6, 95/6, drop 70/13 Upright row: 2 warms, 55/10, 65/8 DB pullover: 1 warm, 30/12 x 2 40 mins cardio - 20 eliptical + 20 treadmill 3.2 @ 11.5 incline (started out on the stairmill but my quads were not too happy with me) Abs: 3 x 20 Swiss ball pull ins Crunch on ball Rope pull down Knee raises Mon 3/28 Cardio only day Will take a spin class in the morning and scheduled to teach a pilates class at night. Off to bed (WAY late for me) I know I'm going to be dragging tomorrow so glad it's an off day. Crazy busy weekend since they moved dad up by St. Mary's. Running back and forth all weekend with mom, just finished all of my own meal planning/cooking for the week. G'night. In three words I can sum up everything I've learned about life... "It goes on". ~Robert Frost

Thurs 3/24 - Back & Shoulders

a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, drop 75/15
Rope pull down: 1 warm, 65/12, 70/12
T Bar Row: 2 warms, 20/10, 25/10, 30/10
my back was burning up!

DB press: 2 warms, 25/6, 30/6, 35/5, drop 25/10
had a really hard time with the 35's today - barely made the 5th rep
Front raise: 1 warm, 30/10 x 3 (used the bb today)
Seated side laterals: 1 warm, 12/12, 12/12, 15/12

p.m. cardio
20 mins arc trainer + 20 mins treadmill 3.1 @ 12 incline

Nothing spectacular, just a solid workout. Got to the gym a bit late for cardio last night due to some stuff beyond my control so feeling a little tired this morning (Friday)
Slept in until 5:30 (LOL) working from home today and hope to hit the gym around 4:30 for my cardio and ab work. Today is an off day from weights.
I've been doing 2 on and 1 off. That seems to work better for my schedule and allows me to fit in pilates and/or yoga classes once or twice a week as well.


Friday 3/25
Cardio only (40 mins) and abs

See you tomorrow. Have a great day.

Oh, BTW, what did you think of the sweet potato stew (it's ok to say so if you didn't like it) It has an odd flavor and took me some getting used to. I love it now but at first bite was a skeptic. I've got Joe Carey eating it now too :)

With each new day comes new strength and new thoughts.
~Eleanore Roosevelt

Weds 3/23 - Chest & Tri's

a.m. Intervals --> spin class

p.m. weights
Flat bar press: 2 warms, 65/6, 75/5, 85/5
Slight inc db press: 1 warm, 25/10, 30/10, 35/9
Inc fly: 15/12, 15/12, 20/12
DB Kickbacks: 12/12, 15/12
Rope press down: 1 warm, 30/12, 32.5/12, 35/11
Triceps Dips: 2 warms, 2 working to fail

Headed to the pilates studio after the gym and took a reformer class. Just a level 1-2 (felt like a I needed to be stretched out)

I'm wiped -- 3 hours of work outs in total today, work was hectic and father-in-law's back in the hospital (broke his hip) running mom around. Off to grab some eggs - last meal of the day and then to finish up some work; hope to hit the sheets by 10:30.

Have a good one!


Slow down and everything you are chasing will come around and catch you.
~John Da Paola

Mon 3/21 - Back & Bi's

a.m. weights
Hammer curl: 2 warms, 15/10, 20/10
Cable curl: 1 warm, 22.5/12, 25/12, 27.5/12
Preacher curl: 30/12, 40/7 (UGH, can't hig the 40's), drop to 35/9
Bent over row: 2 warms, 75/6, 85/6, 96/6, drop 70/13
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12, 30/12

p.m. cardio
20 mins eliptical + 20 mins treadmill 3.1 @ 12 incline

I knew I worked my legs hard yesterday but didn't think quite that hard. I walk up 2 flights of stairs at work - ouch. My quads were burning every time I had to go to a meeting on another floor.

Tomorrow is a day off from weights. Will do 40 mins cardio in the a.m. and some abs.

Have a great night. 7 weeks and counting......


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

Sun 3/20 - Legs

Woo hoo for leg day!
15 mins cardio pre-legs

Squat: 2 warms, 85/5, 115/5, 125/4, drop 95/10
Leg Ext: 1 warm, 80/10, 90/10, 95/10
Leg curl: 2 warms, 90/8, 100/8
Step ups: 2 warms (20 reps), 3 working 20 reps, 1 20lb db's, 2 sets 2/ 25 lb db's
Reverse lunge: 1 warm, 2 working 10 reps w/20 lb dbs (arms were too tired to hold the 25's).


Sat 3/19 - off day from weights. Spin class in the a.m., posing p.m.
Thanks again for a great class. It was fun (not complaining ... really... I did feel badly that I was not focused. I struggle with the low carb days. Being up at 4:30 - 5:00 a.m. I'm wiped out by 2 or 3) Will plan better next time :)

Have a good one!


One may go a long way after one is tired.
~French Proverb

Fri 3/18 - Back & Shoulders

a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, drop set 75/13
T bar row: 2 warms, 20/10, 25/10, 30/10 - good lord the bar is heavy w/no weight!
Rope pull down: 1 warm, 65/10, 70/12
DB press: 2 warms, 25/6, 30/6, 35/5, drop set 25/10
Do you want me to do these standing or seated? I've been doing them seated
- it was certainly harder standing.
Front raise (DB): 1 warm, 12/10, 15/10, 15/10
Seated side laterals: 1 warm, 12/12, 12/12, 15/12

p.m. cardio
20 mins eliptical + 20 mins treadmill 3.2 @ 12 incline

A much better day than yesterday - more focused for sure. Hurt my shoulder though - iced it up when I came home. Still pretty sore.

Registration form is in, tix bought, poly is set up, hair/make up all set, NGA membership is done, tried on my suit all that's left is to wrap up the tanning. I'm starting to get nervous (I guess that's good). See you tomorrow!


Fear is only as deep as the mind allows.
~Japenese Proverb

Thurs 3/17 - Chest & Tris

a.m. weights
Flat bar press: 2 warms, 65/5, 75/5, 85/5
Slight Inc DB press: 1 warm, 25/10, 30/10, 35/9
Inc Fly: 15/12, 15/12, 20/12
DB Kickback: 12/12, 15/12
Rope press down: 1 warm, 30/12, 32.5/12, 35/10
Triceps Dips: 2 warms, 2 sets to fail

p.m. cardio
20 mins crossramp + 25 mins stairmaster

abs: 3 x 15
side plank w/hip drops
squirms
crossover crunch
russian twist

Solid workout although did not feel very focused this morning. Work call at 4:30 a.m. and had some issues out of my control. Didn't get resolved until 6 so I got to the gym much later than normal and needed to be in the office by 9:00 for another meeting. And of course being St. Patrick's day there was irish potatoes, irish soda bread, and a bunch of other stuff. I'm a stress eater so needless to say it was more than tempting - didn't touch a thing. I kept thinking how annoyed I would be with myself later for one impulsive moment. And I read your email hanging on my wall - ha!

Super happy tomorrow is a new day and even more so that it's Friday - yea!!!


A good laugh and a long sleep are the two best cures.
~Irish quote

Tues 3/15 Back & Bi's

Got wrapped up in work stuff last night and personal email responses (as you know from my multitude of emails - sorry).... went to bed before posting yesterday's workout.

a.m. weights
Bent over row: 2 warms, 75/6, 85/6, 95/6, drop 70/13
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12 x 2
Preacher curl: 30/12 x 2
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/12
Hammer curl: 2 warms, 15/10, 20/9

Overall a pretty good work out. Made some slight gains (an add'l rep here or there) on some things - although the hammers didn't hit 10 reps on the last set - I was fried.

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

abs - worked out with gliders

~~~~~~~~~~~~~~
3/16: no weights. 40 mins cardio & a pilates reformer class


I am not discouraged because every wrong attempt discarded is another step forward.
~Thomas Alva Edison

Mon 3/14 - Legs

I'm actually starting to like leg day, although I probably should not tell you that :)

15 mins cardio

Squat: 2 warms, 85/5, 115/5, 125/5, drop set 85/11
Leg ext: 1 warm, 80/10, 90/10, 95/10
Leg curl: 2 warms, 90/6, 100/6
Reverse Lunge: 1 warm, 2 wking w/20 lb db's
Step ups: 2 warms, 2 sets 20 w/20 lb db's, 1 set 15 w/25 lb db's (arms were tired too)

Made some small gains on the squat and leg curl. I like this workout - I really feel beat (in a good way) when I'm done. Have a great day.


Courage is the power to let go of the familiar.
~Raymond Lindquist

Sat 3/12 & Sun 3/13

Sat 3/12
40 mins cardio then back and shoulder workout with Joe (shoulders were burning!)
Practiced posing for a bit as well.
Cooked and packed all my meals for the week, so I'm all set!


Sun 3/13
No weights.
40 mins cardio, took a pilates class then did some add'l ab work.
Off to house clean :)


Have a good one and hope you're feeling better.


Great effort springs naturally from great attitude.

Fri 3/11 - Chest & Tri's

a.m. weights
Flat bar press: 2 warms, 65/5, 75/5, 85/5
Slight incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
Tricep Dips: 2 warms, 2 sets to fail
Rope Press: 1 warm, 29/12, 32/12, 34/10
Tri kickbacks: 12/12, 12/12 (tried 15'2 but my form was really bad - tri's were feeling fried)

p.m. cardio & abs
cardio: 40 mins (20 eliptical + 20 stairmaster)

Abs: 3 x 15
Weighted decline
Basic Crunch
Rope abs
Bicycle Crunch

Overall a solid workout. Wasn't feeling terribly focused today. Had a funeral yesterday, work's a little crazy, rainy, just one of those days. Tomorrow is a new day.

Hey, if you are not feeling well, would you prefer to skip tomorrow - you're call. I'm fine either way.


~Every end is a new beginning.

Weds 3/9 - Back & Bi's

Working from home today so got most of my workout in early. Planning on taking a pilates reformer class tonight.

Bent over row: 2 warms, 75/6, 85/6, 95/6, drop 70/12
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12, 30/12
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: ez curl bar - 30/12 x 2 (usually use 40 but 12 reps - couldn't hit it with the 40)
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/11

Cardio: 20 mins eliptical + 20 mins arc trainer

Tomorrow 3/10 - day off from weights. Will do 40 mins cardio & some abs.
Teaching class tomorrow night.

Weight this morning 121.5 -- down 1 lb from last Weds. Yippee!

I put on the "bedazzled suit" today to make sure everything was fitting ok. I'm really pleased with the gains we've made and where I am mentally and physically in this process. Thanks Joe!


A man's life will be filled with constant and unexpected encouragement if he makes up his mind to do his level best each day.
~Booker T. Washington

Tues 3/8 - Leg Day!

First day of new workout routine.
15 mins cardio pre-legs: treadmill 3.0 @ 11 incline

Squat: 2 warms, 65/5, 95/5, 125/4, drop set 85/10
Leg ext: 1 warm, 80/10, 90/10, 95/10
Leg curl: 2 warms, 90/6, 95/6
Reverse Lunge: 1 warm, 2 sets of 10 w/20 lb db's
Step Ups: 2 warms, 3 sets of 15 w/ 25 lb db's (didn't do 20 reps due to time constraints)


Abs: 3 x 15
Swiss ball crunch
Side plank with hip drops
Hanging abs w/twist
Bicycle crunch

I was really happy with the 125 sqat (it was only 4 reps and I didn't think I was getting up on rep 4 - that would not have been pretty!) My legs felt like jello after this workout (sugar free jello of course).


Achievement requires more than a vision - it takes courage, resolve and tenacity.
~Neil Eskelin

Sun 3/6 - Delts & Tris

Sun 3/6
Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10, 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
DB ext: 1 warm, 12/12, 12/12, 15/12
Triceps pressdown (rope): 2 warms, 30/10, 34/10, 36/10

40 mis cardio (20 stairmaster + 20 eliptical)

Nothing terribly exciting today. After working out spent most of the day cleaning and planning meals for next week. Good day for it since it's so rainy :)

Sat 3/5 - 15 mins cardio a.m. / Back & Hams w/Joe
Close grip pull down
Wide grip pull down
Rack pull ups
Bent over row
Deads
Leg curls

Monday 3/7
Starting the new macro and workout plans.
Day off from weights -- intervals (spin class in the a.m.).
Depending on how I feel w/75g of carbs might take a pilates class after work.


Confidence and courage come through preparation and practice.
~Author Unknown

Fri 3/4 - Chest & Bi's

Another pretty solid workout today. Nothing spectacular but hit it hard - legs are sore from yesterday so I know I nailed it :)

a.m. weights & abs
Flat bar press: 1 warm, 65/10, 75/10, 80/8
Inc DB press: 2 warms, 25/8, 30/8, 35/8
Pushups: 3 x to fail
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl: 2 warms, 40/6 x 3

Abs 3 x 20
Pull-ins on bench
Hip ups - bench
Reverse crunch - bench
Knee raises (10 lb db) -- one set of 25

p.m. cardio - (worked from home so went to the gym at lunch time)
20 mins treadmill 3.2 @ 12 incline + 20 mins arc trainer

Slight gain on the flat bench press and didn't struggle as much with the 35's on the incl press.
I'm really stuck on the 40 lb bb curl - UGH!

See you tomorrow!


Accept challenges, so that you may feel the exhilaration of victory.
~George S. Patton

Thurs 3/3 - Leg Day

Had a good leg day today :)

20 mins cardio pre-legs (recumbent bike)

Front squat: 2 warms, 65/8, 85/8, 85/8
Sumo DB squat: 1 warm, 50/10, 60/10, 70/10 (did 3 more just b/c I could)
DB Step Ups: 3x12 w/25 lb dbs
Leg Ext: 1 warm, 90/10, 110/10
Calf singles: 5 sets

The sumos were the only place I increased today but I had a great workout. Every rep was solid and focused. Not sure why but I was up at 4:30 today and at the gym by 5:15 full of energy and ready to go.

I've adopted somewhat of a new attitude at work -- trying to find more of a balance by just turning off the laptop after a specific time. Been doing this for about 2 weeks and am feeling more energized mentally and physically.

Have a great night!


If you want to be happy set a goal that commands your thoughts, liberates your energy and inspires your hopes.
~Andrew Carnegie

Tues 3/1 - Delts & Tris

Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
Tricep pressdown (rope): 2 warms, 30/10, 34/10, 36/10
DB ext: 1 warm, 12/12, 12/12, 15/10

Made some progress on the side laterals (10 reps at 15 yea) and front raise able to hit two sets of 12 w/ 15's. Nothing major but been feeling a little stuck on this one. DB ext's are still really challenging for me -- my tri's are literally shaking on the last couple of reps. Waiting to drop a db on my head one of these days - picture that?

Somone at the gym who came over today and commented on how they can see my body starting to change over the last couple of weeks and asked if I training to compete. Made my day!

30 mins cardio - crossramp a.m.
15 mins cardio @ home / bike p.m.

abs 3 x 15
Leg raises
Reverse crunch
Bicycle crunch


Weds 3/2 - tomorrow is a day off from weights - low carb day (woot!)
Taking a spin class in the a.m. and a pilates reformer class in the p.m.

Will check in tomorrow morning when I hit the scale. Have a great night.


Begin with the end in mind.
~Stephen Covey