Tues 5/31 - Off

Took today off and hit the gym for 30 mins cardio on the stairmill. Officially have bronchitis and a sinus infection - BOO :( Good thing my daughter works for dr and I got antibiotics over the weekend.

Actually felt better doing a little low intensity cardio and sweating. Tomorrow's a new day.


Be willing to be a beginner every single morning.
~Meister Eckhart

Mon 5/30 - Legs

Leg ext: 1 warm, 70/10, 75/10, 80/10
Leg press: 2 warms, 180/8, 230/7, 250/6, drop 180/15
Stiff leg deads: 2 warms, 85/10, 95/10, 105/8
Sumo DB: 1 warm, 45/12, 50/12, 55/12
Bar lunge: bar 10, 55/10 x 2

Cardio 15 mins eliptical pre-legs.

Workout was ok considering I still feel pretty wiped out and sick. Will get some rest today and feel better tomorrow. Have a great day!



Energy and persistence conquer all things.
~Benjamin Franklin

Sun 5/29 - Back & Shoulders

Weights:
Pull ups: 4 sets to failure
Seated cable row: 2 warms, 70/10, 80/10 (close)
DB Deads: 1 warm, 40/10, 45/10, 50/10
Rear delt raise: used the machine today (weight area was packed)
1 warm 13/5/12, 18/12
1 arm side lat w/ cable: 1 warm, 7.5/12 x 3
Stand push press: 2 warms, bar/10, 55/10x2, drop bar/13
I still suck at these!

Abs: 3x15
Side plank - hip drops
Crossover crunch
Squirms
Woodchoppers

Cardio: 25 mins recumb bike

Mediocre workout as I'm not feeling well. Have a sinus infection and bronchitis :(
On antibiotics but feeling pretty wiped out. Glad it is a holday weekend.


A good laugh and a long sleep are the best cure..
~Irish Proverb

Fri 5/27 - Chest & Tris

a.m. weights
Flat db press: 2 warms, 25/6, 30/6, 35/6
Inc db press: 1 warm, 25/10, 30/10, 35/8
Pushups: 3 sets to fail (feet elevated)
Tri pressdown: 2 warms, 25/10, 27.5/10, 38/8
Lying bar ext: 1 warm, 30/12 x 2 (hit one set of 40 but only for 6 reps)
1 arm stirrup pushdown: 12.5/12, 15/10

p.m. cardio
30 mins arc trainer

abs
decline bench 3 x 20
crunch on bosu ball 3 x 15
butterfly crunch 3 x 15
single leg stretch 3 x 12

For the record, I did not have a cupcake for your birthday (tempting as it was). Hope you had a happy one!


All the world is a birthday cake, so take a piece... but not too much.
~George Harrison

Thurs 5/26 - Back & Bi's

Rough work day began at 4:45 am and still going. Stepped out to hit the gym around 5:30 PM
DB bent over row: 2 warms, 25/6, 30/6, 35/6, drop 25/12
Lat pull wide: 2 warms, 70/10, 75/10, 80/10
Cable row: 1 warm, 70/12, 80/12 (close grip)
Inc db curl: 2 warms, 12/12, 12/12, drop 10/15
Conc curl: 1 warm, 12/12, 15/12
Rope Cable curl: 1 warm, 22.5/12, 25.5/12

Cardio / Abs:
PT55 class -- combo spin bike, circuit training, abs
Was a good class and different from anything I usually do so really sweating :) Needed this tonight for sure!

Back to work Looking forward to a 3 day weekend - yippee!!!

The true measure of a man is not how he behaves in moments of comfort & convenience but how he stands at times of controversy and challenges.
~Martin Luther King, Jr.

Tues 5/24 - Legs

Leg day - woot! Getting to like leg day more (of course there are currently no front squats on the program - that helps)

Routine C
Leg ext: 1 warm, 70/10, 75/10, 80/10
Leg press: 2 warms, 180/8, 230/7, 250/6, drop set 180/16
Stiff leg deads: 2 warms, 85/10, 95/10, 105/8
Sumo DB: 1 warm, 45/12, 50/12, 55/12
Bar lunge: bar 10, 65/10 x 2

Cardio 20 mins bike

Made some small gains on the deads and leg press so was happy about that. Solid, focused work out. I can tell - my quads hurt already :)

Weds 5/25 - day off from weights. Taking spin class in the a.m.


Dream as if you will live forever; live as if you will die today.
~James Dean

Mon 5/25 - Back & Shoulders

Hit the cardio and weights in the a.m. as I knew it was going to be a late work day.

Cardio
Spin class - only stayed for 40 mins.

Weights Routine C
Pull ups - 4 sets to failure
Seated cable row: 2 warms, 70/10, 70/10
Used a wide grip this time and didn't hit the 75 or 80 -- amazing how one little change makes a difference.
DB deads: 1 warm, 40/10, 45/10, 50/10
Rear delt raise: 1 warm, 12/12, 15/12, 15/12
1 arm side lateral w/ cable: 1 warm, 7.5/12, 7.5/10, 7.5/10
Standing push press: 2 warms, bar/10, 55/10, 55/8, bar/12 - OMG I suck at these!

Tomorrow is supposed to be an off day but I may not make the gym on Weds due to work schedule. Going to do legs tomorrow and take Weds as an off or cardio only day depending on how things pan out w/work.

Question - is there any reason I can't do a boot camp / circuit type class once a week? It's a combo spin, abs, and military type drills with lighter weights. Just want to mix things up.


To change one's life:
1. Start immediately
2. Do it flamboyantly
3. No exceptions
~William James

Sat 5/21 & Sun 5/22

Sat 5/21 - Back & Bis
Weights: Routine C
DB bent over row: 2 warms, 25/6, 30/6, 35/6, drop 25/12
Lat pull wide: 2 warms, 70/10, 75/10, 80/8
Cable row: 1 warm, 70/12, 80/12
Inc DB curl: 2 warms, 12/12, 12/10, drop 10/15
Conc curl: 1 warm, 12/12, 15/12
Rope cable curl: 22.5/12, 25.5/12
Cardio: 45 mins spin class


Sun 5/22 - Chest & Tris
Flat DB press: 2 warms, 25/6, 30/6, 35/6
Inc DB press: 1 warm, 25/10, 30/10, 35/8
Pushups: 3 sets to fail (feet elevated)
Tri pressdown: 2 warms, 25/10, 27.5/10, 30/8
Lying bar ext: 1 warm, 30/12 x 2
1 arm stirrup pressdown: 12.5/12, 15/10 (rte side) 12/10 (left side) Now I'm lopsided!

Cardio: 20 mins crossramp

Abs:
Basic crunch on bench (3 x 20)
Crossover crunch (3 x 15)
Decline crunch (3 x 15)
Knee raises (3 x 20)

Feeling a little squishy today. Went out to eat after the show - had a vegan burrito (avacado, brown rice, beans, salsa, wheat wrap --- all good stuff) Kinda late to be eating that though. I did pass on the fries - tempting as they were. Will need to be tight with macros this week. Thanks for a great time yesterday!


One person caring about another represents life's greatest value.

Fri 5/20 - Legs

Routine C
AM Weights
Leg ext: 1 warm, 70/10, 75/10, 80/10
Leg press: 2 warms, 180/8, 230/6, 250/6, ds 180/15
Stiff leg deads: 2 warms, 85/10, 95/10, 95/8
Sumo DB: 1 warm, 45/12, 50/12, 55/12
Bar lunge: 3 sets (4-3-2-1) 1 set bar, 2 sets 65

Took a pilates class at lunch time - ahhhh was glorious. Have not taken class for a few weeks.

PM Cardio
25 mins treadmill, 3.2 @ 10 incline

Overall a good workout. I look everyone else's deads and just can't imagine going that heavy and maintaining my form. Whenever I try I am totally out of my hammies and into my back. So, I'll stick with the quaility for now and just keep plugging away at it :) Any tips?


Thursday 5/19 - day off. 30 mins cardio.

See you tomorrow! Looking forward to a great show. Off to bake -- lots of promises of baked goods have been made.


The future belongs to those who believe in the beauty of their dreams.
~Eleanore Roosevelt

Weds 5/18 - Back & Shoulders

A.M. Cardio - Spin class

P.M. Weights - Routine C
Pull ups (assisted): 4 sets to failure
Seated cable row: 2 warms, 70/10, 75/10
DB Deads: 1 warm, 40/10, 45/10, 45/10
Rear delt fly: 2 warm, 12/12, 15/12, 15/10
1 arm side lat w/cable: 1 warm, 7.5/12, 7.5/10 x 2 (couldn't believe all I could do was 7.5 ??) any more and form was out the window!
Standing push press: 2 warms, 55/10, 55/10, 55/8, drop set bar x 12
Felt like a weenie only able to do 55 lbs and then the bar - eek.

Long long work day. Didn't get to the gym til 8:30 tonight and have been up since 4:30. Still have some stuff to finish up for work - UGH. Just one of those days.

Happy that tomorrow is an off day - work's killin' me this week. I can sleep in (til 6 - ha) and just ride the bike at home for cardio.

Few more days til the show!! Woot!

If you don't like something change it. If you can't change it, change the way you think about it.
~Mary Engelbreit

Tues 5/17 - Chest & Tris

A.M. Weights
Flat DB press: 2 warms, 25/6, 30/6, 35/6
Incl DB press: 1 warm, 25/10, 30/10, 35/10
Pushups: 3 x to fail
Triceps pressdown: 2 warms, 25/10, 27.5/10, 30/8
Lying bar ext: 1 warm, 30/12, 30/12
One arm stir pressdown: 12.5/12, 15/10

P.M. Cardio
30 mins eliptical

ABS 3 x 15
Knee raises
Swiss ball pull in
Reverse crunch

Overall a good workout and beginning to see strength come back - yea! Food day not so good. Had a farewell lunch today for a co-worker and went out to eat. Spinach ravioli/pasta and a piece of garlic bread. Have not had pasta like that since December (yes I remember haha).
Didn't over do it but definately outside my macs today.


Success comes in cans, failue in cant's.

5/16 - Back & Bi's

Spin class a.m. (only stayed for 45 mins - had to get to work early today)

Weights p.m.
DB bent over row: 2 warms, 25/6, 30/6, 35/6, drop set 25/12
Lat pull wide: 2 warms, 70/10, 75/10, 80/8
Cable row (seated): 1 warm, 70/12, 80/12
Incl DB curl: 2 warms, 12/12, 12/12, 10/15
Rope cable curl: 1 warm, 20/12, 22.5/12
Concentration curl: 12/12, 15/12

Nothing spectacular, just a solid focused workout.


You never find yourself until you face The Truth.
~Pearl Bailey

Sun 5/15 - Legs

Been training and eating pretty well all week but 100% back on track today with my first leg day post :) And the journey to 2012 begins.... YEA!!

Routine C
Leg ext: 1 warm, 70/10, 75/10, 80/10
Leg press: 2 warms, 180/8, 230/6, 250/6, drop 180/12
Stiff leg deads: 2 warms, 85/10, 95/10, 95/8
Sumo DB: 1 warm, 45/12, 50/12, 55/12
Barbell Lunge: 3 sets of 10 / 4-3-2-1 (bar / 65 x 2)

20 mins cardio

Humility is not thinking less of yourself but thinking of yourself less.
~Rick Warren