Yesterday was a day off - took spin class.
Long day today - work call at 5 am, went long, no gym this morning. Hit the weights at 7 PM then 25 mins cardio after. Just got done eating & cleaning up. Then off to bed.
Very much looking forward to 3 days off - woot!
Routine A
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, ds 80/15
TBar Row: 2 warms, 20/10, 25/10, 30/10
Rope pull down: 1 warm, 65/12, 70/12
DB press: 2 warms, 25/6, 30/6, 35/6, ds 25/10
Front raise: 1 warm, 12/10, 15/10 x 2
Seated side laterals: 1 warms, 12/12 x 2, 15/12
Cardio: 25 mins arc trainer
Was supposed to do abs but it was late and I needed food and sleep. Workout was a bit unfocused. Tomorrow is a new day :)
Action expresses priorities.
~Mohandas Gandhi
Thursday, June 30, 2011
Tuesday, June 28, 2011
Tues 6/28 - Chest & Tris
Routine A
a.m. weights
Flat bar press: 2 warms, 75/5, 80/5, 85/5
Sl incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12 x 2, 20/12
Triceps dips: 2 warms, 3 sets to failure
DB kickbacks: 12/12 x 2
Rope press: 1 warm, 29/12, 32/12, 34/12
p.m. cardio
30 mins eliptical
Tomorrow is a day off from weights (2 on 1 off) Taking spin class in the a.m. and have a school party with the grandbabe in the p.m. I love being a grandma :)
Hope you are having a great vacation!
Grandmas are moms with lots of frosting!
a.m. weights
Flat bar press: 2 warms, 75/5, 80/5, 85/5
Sl incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12 x 2, 20/12
Triceps dips: 2 warms, 3 sets to failure
DB kickbacks: 12/12 x 2
Rope press: 1 warm, 29/12, 32/12, 34/12
p.m. cardio
30 mins eliptical
Tomorrow is a day off from weights (2 on 1 off) Taking spin class in the a.m. and have a school party with the grandbabe in the p.m. I love being a grandma :)
Hope you are having a great vacation!
Grandmas are moms with lots of frosting!
Monday, June 27, 2011
Sat 6/25 - Mon 6/27
My schedule's been a little off kilter - no excuses, just life getting in the way.
Sat 6/25
45 min spin class then total upper body workout
Headed to the NPC show and wanted to be pumped up a bit (silly I know).
Ate out a Maggiano's - bowl full of pasta - woot! And bread - woot!
Glad I weighed in BEFORE going out to eat.
Sun 6/26
Day off
Ran 2.5 miles, biked 5 miles, yard work (does that count?)
Felt kinda lazy after being out and eating out the night before.
Tight w/the macros today for sure.
Mon 6/27 - back in the game
45 mins spin class
Back & Bi's - Routine A
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 80/10
Upright row: 2 warms, 55/10, 60/9
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: 30/10, 40/10
Cable curl: 1 warm, 22.5/12, 25/12, 27.5/12
Rest of this week will be super tight w/the macros and no cheat until Monday. 4th of July picnic on Monday so I want to save my "free meal". All about the choices :)
Try and fail, but don't fail to try.
Stephen Kaqqwa
Sat 6/25
45 min spin class then total upper body workout
Headed to the NPC show and wanted to be pumped up a bit (silly I know).
Ate out a Maggiano's - bowl full of pasta - woot! And bread - woot!
Glad I weighed in BEFORE going out to eat.
Sun 6/26
Day off
Ran 2.5 miles, biked 5 miles, yard work (does that count?)
Felt kinda lazy after being out and eating out the night before.
Tight w/the macros today for sure.
Mon 6/27 - back in the game
45 mins spin class
Back & Bi's - Routine A
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 80/10
Upright row: 2 warms, 55/10, 60/9
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: 30/10, 40/10
Cable curl: 1 warm, 22.5/12, 25/12, 27.5/12
Rest of this week will be super tight w/the macros and no cheat until Monday. 4th of July picnic on Monday so I want to save my "free meal". All about the choices :)
Try and fail, but don't fail to try.
Stephen Kaqqwa
Friday, June 24, 2011
Friday 6/24 - Legs
a.m. weights
Routine A
Squat: 2 warms, 85/6, 105/5, 115/5, ds 95/15
Leg ext: 1 warm, 70/10, 80/10, 90/10
Leg curl: 2 warms, 90/6, 100/6 (form was bad on the 100)
Rev lunge: 1 warm, 2 working 25 lb dbs, 15 reps
Step ups: 2 warms, 2 sets w/20 lb dbs, 1 set w/25 lb dbs - 15 reps
p.m. cardio
30 mins stairmaster
Don't usually do cardio on leg day except to warm up but it's been a rough week w/work and my eating has been off - not much bad food just more of it b/c I've been awake 20 hrs a day. Off to bed early tonight - woot!
Workout was good. Made a few small gains, squats were low and sqeeked out one more rep on the drop set. Hoping to increase weight (I think it's more mental - afraid I won't get up).
You all packed and ready to go?
In between goals is a thing called life that has to be lived and enjoyed.
~Sid Ceasar
Routine A
Squat: 2 warms, 85/6, 105/5, 115/5, ds 95/15
Leg ext: 1 warm, 70/10, 80/10, 90/10
Leg curl: 2 warms, 90/6, 100/6 (form was bad on the 100)
Rev lunge: 1 warm, 2 working 25 lb dbs, 15 reps
Step ups: 2 warms, 2 sets w/20 lb dbs, 1 set w/25 lb dbs - 15 reps
p.m. cardio
30 mins stairmaster
Don't usually do cardio on leg day except to warm up but it's been a rough week w/work and my eating has been off - not much bad food just more of it b/c I've been awake 20 hrs a day. Off to bed early tonight - woot!
Workout was good. Made a few small gains, squats were low and sqeeked out one more rep on the drop set. Hoping to increase weight (I think it's more mental - afraid I won't get up).
You all packed and ready to go?
In between goals is a thing called life that has to be lived and enjoyed.
~Sid Ceasar
Thursday, June 23, 2011
6/22 Chest & Tris - 6/23 Back & Shoulders
Been one of those weeks. Preparing for a big meeting at work (which was today). Had 3 hrs sleep the last two nights. Good news - tomorrow's a new day - woot!
6/22 - Chest & Tris
a.m. 30 mins spin class
p.m. weights
Flat bar press: 2 warms, 75/5, 80/5, 85/5
Sl inc db press: 1 warm, 25/10, 30/10, 35/8
Incl fly: 15/12, 15/12, 20/12
Tricep dips: 2 warms, 3 sets to failure
Rope press: 1 warm, 29/12, 32/12, 34/12
DB kickback: 12/12 x 2
6/23 - Back & Shoulders
didn't get to the gym in the a.m. -
p.m. weights & cardio
Lat pull underhand: 2 warms, 75/6, 80/6, 90/6, ds 80/15
T-Bar row: 2 warms, 20/10, 25/10, 30/10
Rope pull down: 1 warm, 65/12, 70/12
DB press: 2 warms, 25/6, 30/6, 35/5, ds 25/10
Front raise: 1 warm, 12/10, 15/10 x2
Seated side laterals: 1 warm, 12/12 x 2, 15/12
30 mins cardio crossramp
Workout was ok. Gave blood today too so on top of 3 hrs sleep I was a little tired.
Good night!
~Ain't no rest for the wicked!
6/22 - Chest & Tris
a.m. 30 mins spin class
p.m. weights
Flat bar press: 2 warms, 75/5, 80/5, 85/5
Sl inc db press: 1 warm, 25/10, 30/10, 35/8
Incl fly: 15/12, 15/12, 20/12
Tricep dips: 2 warms, 3 sets to failure
Rope press: 1 warm, 29/12, 32/12, 34/12
DB kickback: 12/12 x 2
6/23 - Back & Shoulders
didn't get to the gym in the a.m. -
p.m. weights & cardio
Lat pull underhand: 2 warms, 75/6, 80/6, 90/6, ds 80/15
T-Bar row: 2 warms, 20/10, 25/10, 30/10
Rope pull down: 1 warm, 65/12, 70/12
DB press: 2 warms, 25/6, 30/6, 35/5, ds 25/10
Front raise: 1 warm, 12/10, 15/10 x2
Seated side laterals: 1 warm, 12/12 x 2, 15/12
30 mins cardio crossramp
Workout was ok. Gave blood today too so on top of 3 hrs sleep I was a little tired.
Good night!
~Ain't no rest for the wicked!
Tuesday, June 21, 2011
Tues 6/21 - Back & Bi's
Routine A
Weights a.m.
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 75/12
Upright row: 2 warms, 55/10, 60/9
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: w e-z curl bar - 30/12, 40/10
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/10
Cardio p.m.
Recumb bike 17 mins, 2 mile run
Mon 6/20 was a day off and actually took the day off. Not even any cardio (felt kinda weird)
Goals help you channel your energy into action.
~Les Brown
Weights a.m.
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 75/12
Upright row: 2 warms, 55/10, 60/9
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: w e-z curl bar - 30/12, 40/10
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/10
Cardio p.m.
Recumb bike 17 mins, 2 mile run
Mon 6/20 was a day off and actually took the day off. Not even any cardio (felt kinda weird)
Goals help you channel your energy into action.
~Les Brown
Sunday, June 19, 2011
Sun 6/19 - Arms
Worked out with Riham this morning so followed her plan for today.
Catching up on posting for the last few days --
Friday 6/17 - Day off of weights. 45 mins of spin class
Sat 6/18 - Ran 2 miles a.m., trained legs with Joe (they know we visited Mr. Franco yesterday), Ran 2 miles p.m. after getting some new running shoes - woot! Not much but it's a start.
Sun - 6/19 Arms
Flat bar press: 3 warms, 65/5, 75/5, 90/5
Sl inc DB press: 1 warm, 25/10, 30/10, 35/8
Hammer curl: 2 warms, 15/10, 20/10
Cable curl (ss Rope press): 1 warm
cc 22.5/12, rope 29/12
cc 25/12, rope 32/12
cc 27.5/12, rope 34/10
Tricep dis: 2 warms, 3 sets to failure
Cardio - 15 mins eliptical. Off to do some yard work and today wasn't a cardio day (I always feel like if I do NO cardio I'm cheating)
Started w/Strike today. 3 caps about 45 mins pre-w/o. Felt pretty energized altough I did sleep well and had no work stress today so I'll monitor and see how the week goes. Should I take this every day? Or cycle one day on/off?
Happy Fathers Day!
Any man can be a father but it takes a special person to be a dad.
Catching up on posting for the last few days --
Friday 6/17 - Day off of weights. 45 mins of spin class
Sat 6/18 - Ran 2 miles a.m., trained legs with Joe (they know we visited Mr. Franco yesterday), Ran 2 miles p.m. after getting some new running shoes - woot! Not much but it's a start.
Sun - 6/19 Arms
Flat bar press: 3 warms, 65/5, 75/5, 90/5
Sl inc DB press: 1 warm, 25/10, 30/10, 35/8
Hammer curl: 2 warms, 15/10, 20/10
Cable curl (ss Rope press): 1 warm
cc 22.5/12, rope 29/12
cc 25/12, rope 32/12
cc 27.5/12, rope 34/10
Tricep dis: 2 warms, 3 sets to failure
Cardio - 15 mins eliptical. Off to do some yard work and today wasn't a cardio day (I always feel like if I do NO cardio I'm cheating)
Started w/Strike today. 3 caps about 45 mins pre-w/o. Felt pretty energized altough I did sleep well and had no work stress today so I'll monitor and see how the week goes. Should I take this every day? Or cycle one day on/off?
Happy Fathers Day!
Any man can be a father but it takes a special person to be a dad.
Thursday, June 16, 2011
Thurs 6/16 - Back & Shoulders
Routine A
a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, ds 75/15
T-Bar row: 2 warms, 20/10, 25/10, 30/10
Rope pull down: 1 warm, 65/12, 70/12
DB press (seated): 2 warms, 25/6, 30/6, 35/5 (yea for 35!) ds 25/10
Front raise: 1 warm, 12/10, 15/10 x 2
Seated side laterals: 1 warm, 12/12, 12/12, 15/12
burning shoulders!
p.m cardio:
20 mins stair master and bike ride outside - nice day :)
Do a little more each day than you think you possibly can.
~Lowell Thomas
a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, ds 75/15
T-Bar row: 2 warms, 20/10, 25/10, 30/10
Rope pull down: 1 warm, 65/12, 70/12
DB press (seated): 2 warms, 25/6, 30/6, 35/5 (yea for 35!) ds 25/10
Front raise: 1 warm, 12/10, 15/10 x 2
Seated side laterals: 1 warm, 12/12, 12/12, 15/12
burning shoulders!
p.m cardio:
20 mins stair master and bike ride outside - nice day :)
Do a little more each day than you think you possibly can.
~Lowell Thomas
Wednesday, June 15, 2011
Weds 6/15 - Chest & Tris
a.m. cardio - 45 mins spin class
p.m. weights/abs
Routine A
Flat bar press: 2 warms, 65/5, 75/5, 80/5
Slight incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
DB kickback: 12/12 x 2
Rope pressdown: 1 warm, 29/12, 32/12, 34/12
Tricep dips: 2 warms, 3 sets to failure
Abs
Crossover crunch (3 x 15)
Side plank/hip drops (3 x 15)
Squirms (3 x 20)
Bicycle cruch (1 x 30)
Tuesday 6/14 - day off of weights. 30 mins cardio - recumb bike
Nothing earthshattering but a good workout. Triceps are burning!
The difference between try and triumph is a little "umph".
p.m. weights/abs
Routine A
Flat bar press: 2 warms, 65/5, 75/5, 80/5
Slight incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
DB kickback: 12/12 x 2
Rope pressdown: 1 warm, 29/12, 32/12, 34/12
Tricep dips: 2 warms, 3 sets to failure
Abs
Crossover crunch (3 x 15)
Side plank/hip drops (3 x 15)
Squirms (3 x 20)
Bicycle cruch (1 x 30)
Tuesday 6/14 - day off of weights. 30 mins cardio - recumb bike
Nothing earthshattering but a good workout. Triceps are burning!
The difference between try and triumph is a little "umph".
Monday, June 13, 2011
Mon 6/13 - Back & Bi's
40 mins spin class a.m.
Routine A weights p.m.
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 75/12
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12 x 2
Hammer curls: 2 warms, 15/10, 20/10
Preacher curl: 30/12, 40/11
Cable curl: 1 warm, 22.5/10, 25/11, 27.5/10
Good workout (my quads are still screaming from yesterday) Just threw that in- has nothing to do with today's workout :) It's late, I'm tired - sorry babbling.
Have a good night.
Our thoughts create our reality -- where we place our focus is the direction we tend to go.
Routine A weights p.m.
Bent over row: 2 warms, 75/6, 85/6, 90/6, ds 75/12
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12 x 2
Hammer curls: 2 warms, 15/10, 20/10
Preacher curl: 30/12, 40/11
Cable curl: 1 warm, 22.5/10, 25/11, 27.5/10
Good workout (my quads are still screaming from yesterday) Just threw that in- has nothing to do with today's workout :) It's late, I'm tired - sorry babbling.
Have a good night.
Our thoughts create our reality -- where we place our focus is the direction we tend to go.
Sunday, June 12, 2011
Sun 6/12 - Legs
Routine A - Weights
Squat: 2 warms, 85/5, 105/5, 115/5, ds 95/14
Leg ext: 1 warm, 70/10, 80/10, 85/10
Leg curl: 2 warms, 85/6, 95/6
Rev lunge: 1 warm, 2 working w/20 & 25 lb dbs
Step ups: 2 warms, 3 working sets of 15 with 20 lb dbs
Cardio
20 mins treadmill 3.2 @ 12 incline
Was pleased with the leg workout. Some increase on the squats and leg curls. Didn't use the 25's on the step ups - my legs were fried by then.
Over my macros today. I treated myself to 1/2 cup Ben & Jerry's froz yogurt - woot! After 20 mins cardio, leg day and 7 hours of kick booty yard work, I'm sure I burned it off. Mulching, cutting beds, planting shrubs - I'm wiped out! Opt'd to use the good ole wheel barrow instead of the riding mower to haul the mulch around the yard - figured it would be a good start to Tough Mudder training - haha!
G'night (I'm sure you are in bed already which I where I should be).
Sat 6/11 - Day off weights.
50 min spin class.
Be brave. Take risks. Nothing can substitute experience.
~Paul Coelho
Squat: 2 warms, 85/5, 105/5, 115/5, ds 95/14
Leg ext: 1 warm, 70/10, 80/10, 85/10
Leg curl: 2 warms, 85/6, 95/6
Rev lunge: 1 warm, 2 working w/20 & 25 lb dbs
Step ups: 2 warms, 3 working sets of 15 with 20 lb dbs
Cardio
20 mins treadmill 3.2 @ 12 incline
Was pleased with the leg workout. Some increase on the squats and leg curls. Didn't use the 25's on the step ups - my legs were fried by then.
Over my macros today. I treated myself to 1/2 cup Ben & Jerry's froz yogurt - woot! After 20 mins cardio, leg day and 7 hours of kick booty yard work, I'm sure I burned it off. Mulching, cutting beds, planting shrubs - I'm wiped out! Opt'd to use the good ole wheel barrow instead of the riding mower to haul the mulch around the yard - figured it would be a good start to Tough Mudder training - haha!
G'night (I'm sure you are in bed already which I where I should be).
Sat 6/11 - Day off weights.
50 min spin class.
Be brave. Take risks. Nothing can substitute experience.
~Paul Coelho
Friday, June 10, 2011
Fri 6/10 - Back & Shoulders
Routine A
a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, ds 75/15
TBar Row: 2 warms, 20/10, 25/10, 30/10 (good grief, how heavy is the bar? I feel like a weenie with only 30 lbs on there)
Rope pull down: 1 warm, 65/12, 70/12
DB press: 2 warms, 25/6, 30/6 x 2 (crap, I didn't hit 35's today - not sure why?)
Front raise: 1 warm, 12/10, 15/10 x 2
Seated side laterals: 1 warm, 12/12 x 2, 15/12
burning shoulders!
p.m. cardio
30 mins arc trainer
Be what you are. This is the first step toward becoming better than you are.
~Julius Charles Hare
a.m. weights
Lat pull underhand: 2 warms, 70/6, 80/6, 90/6, ds 75/15
TBar Row: 2 warms, 20/10, 25/10, 30/10 (good grief, how heavy is the bar? I feel like a weenie with only 30 lbs on there)
Rope pull down: 1 warm, 65/12, 70/12
DB press: 2 warms, 25/6, 30/6 x 2 (crap, I didn't hit 35's today - not sure why?)
Front raise: 1 warm, 12/10, 15/10 x 2
Seated side laterals: 1 warm, 12/12 x 2, 15/12
burning shoulders!
p.m. cardio
30 mins arc trainer
Be what you are. This is the first step toward becoming better than you are.
~Julius Charles Hare
Thursday, June 9, 2011
Thurs 6/9 - Chest & Tris
Routine A
a.m. weights
Flat bar press: 2 warms, 65/5, 75/5, 80/5
Sl incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/11
Tricep dips: 2 warms, 2 sets to failure
Rope press: 1 warm, 29/12, 32/12, 32/12
DB kickback: 12/12 x 2
abs
Basic crunch on bench 3 x 20
Weighted decline 3 x 15
Rope abs 3 x 25
burning abs!
p.m. cardio
30 mins eliptical
Weds 6/8 - day off from weights.
45 mins of a spin class (had to cut out early to get to the office).
Overall feeling good and like I'm getting some strength and stamina back - woot!
Saw Matt at the gym tonight - he's crazy!!! It's 100 degrees out and the dude is wearing is TF hoodie - for the love of dogs. He said they should turn off the a/c in the gym - LOL.
It takes courage to grow up and be who you really are.
~e.e. cummings
a.m. weights
Flat bar press: 2 warms, 65/5, 75/5, 80/5
Sl incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/11
Tricep dips: 2 warms, 2 sets to failure
Rope press: 1 warm, 29/12, 32/12, 32/12
DB kickback: 12/12 x 2
abs
Basic crunch on bench 3 x 20
Weighted decline 3 x 15
Rope abs 3 x 25
burning abs!
p.m. cardio
30 mins eliptical
Weds 6/8 - day off from weights.
45 mins of a spin class (had to cut out early to get to the office).
Overall feeling good and like I'm getting some strength and stamina back - woot!
Saw Matt at the gym tonight - he's crazy!!! It's 100 degrees out and the dude is wearing is TF hoodie - for the love of dogs. He said they should turn off the a/c in the gym - LOL.
It takes courage to grow up and be who you really are.
~e.e. cummings
Tuesday, June 7, 2011
Tues 6/7 - Back & Bi's
Routine A
a.m. weights
Bent over row: 2 warms, 75/6, 80/6, 85/6, ds 70/12
Upright row: 2 warms, 55/10, 60/8
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: 30/12, 40/10 (woot - that was a first)
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/10
p.m. cardio
30 mins recumb bike
abs
Swiss ball work out
Feeling like I'm really starting to get back into a groove - yippee!
Are we still on for a deadlift session on 6/18? I don't think we need an hour unless you want to torture me doing deadlifts for a full 60 mins :)
Happiness is the real sense of fulfillment that comes from hard work.
~Joseph Barbara
a.m. weights
Bent over row: 2 warms, 75/6, 80/6, 85/6, ds 70/12
Upright row: 2 warms, 55/10, 60/8
DB pullover: 1 warm, 30/12 x 2
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: 30/12, 40/10 (woot - that was a first)
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/10
p.m. cardio
30 mins recumb bike
abs
Swiss ball work out
Feeling like I'm really starting to get back into a groove - yippee!
Are we still on for a deadlift session on 6/18? I don't think we need an hour unless you want to torture me doing deadlifts for a full 60 mins :)
Happiness is the real sense of fulfillment that comes from hard work.
~Joseph Barbara
Monday, June 6, 2011
Mon 6/6 - Legs
Routine A
a.m. weights
Squat: 2 warms, 85/5, 105/5, 115/4, ds 85/15
Leg ext: 1 warm, 70/10, 80/10, 85/10
Leg curl: 2 warms, 80/6, 90/6
Step ups: 2 warms, 1 set 20/20 lb dbs, 2 sets 15/25 lb dbs
Reverse lunge: 1 warm, 2 sets 10 / 20 lb dbs
p.m. cardio
30 mins cardio / bike
Workout was good and glad to be back on a schedule after two days in a car with no working out and not so good eating habits.
Although, it was very nice to spend some time with the hubby, no work stress and dad was totally surprised so all in all a great trip. Now it's time to get back on the wagon before I have to check in next Saturday!
Hope you had a great weekend too.
It is remarkable how one's wits are sharpened by physical exercise.
~Pliny the Younger
a.m. weights
Squat: 2 warms, 85/5, 105/5, 115/4, ds 85/15
Leg ext: 1 warm, 70/10, 80/10, 85/10
Leg curl: 2 warms, 80/6, 90/6
Step ups: 2 warms, 1 set 20/20 lb dbs, 2 sets 15/25 lb dbs
Reverse lunge: 1 warm, 2 sets 10 / 20 lb dbs
p.m. cardio
30 mins cardio / bike
Workout was good and glad to be back on a schedule after two days in a car with no working out and not so good eating habits.
Although, it was very nice to spend some time with the hubby, no work stress and dad was totally surprised so all in all a great trip. Now it's time to get back on the wagon before I have to check in next Saturday!
Hope you had a great weekend too.
It is remarkable how one's wits are sharpened by physical exercise.
~Pliny the Younger
Thursday, June 2, 2011
Thurs 6/2 - 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 set to failure (on bosu ball)
Tri pressdown: 2 warms, 25/10, 27.5/10, 30/8
Lying triceps ext: 1 warm, 30/12 x 2
1 arm stirrup pressdown: 12.5/12, 15/10
p.m. cardio
30 mins eliptical
abs 3 x 15
hip ups on bench
basic crunch on bench
bicycle crunch on bench
Signing off until Monday.
Travel day tomorrow - no gym (ugh)
Sat will be able to hit the gym in GA
Travel day Sunday - no gym (ugh again)
Weight this morning was 120.4. Looking forward to spending some alone time with my hubby (even though the bulk of it will be in the car) and celebrating dad's birthday :) He doesn't know we are coming so should be a fun surprise!
Have a great weekend!
Love makes a family.
~Gigi Kaeser
Flat db press: 2 warms, 25/6, 30/6, 35/6
Inc db press: 1 warm, 25/10, 30/10, 35/8
Pushups: 3 set to failure (on bosu ball)
Tri pressdown: 2 warms, 25/10, 27.5/10, 30/8
Lying triceps ext: 1 warm, 30/12 x 2
1 arm stirrup pressdown: 12.5/12, 15/10
p.m. cardio
30 mins eliptical
abs 3 x 15
hip ups on bench
basic crunch on bench
bicycle crunch on bench
Signing off until Monday.
Travel day tomorrow - no gym (ugh)
Sat will be able to hit the gym in GA
Travel day Sunday - no gym (ugh again)
Weight this morning was 120.4. Looking forward to spending some alone time with my hubby (even though the bulk of it will be in the car) and celebrating dad's birthday :) He doesn't know we are coming so should be a fun surprise!
Have a great weekend!
Love makes a family.
~Gigi Kaeser
Wednesday, June 1, 2011
Weds 6/1 - Back & Bi's
Spin class at 5:45 - only stayed for 40 mins then had to hit the weights. Knew it would be a long work day and I might not get back to the gym in the p.m.
DB bent over row: 2 warms, 25/6, 30/6, 35/6, ds 25/13
Lat pull wide: 2 warms: 70/10, 75/10, 80/10 (really struggled today with the last set)
Cable row (close): 1 warm, 70/12, 80/12
Inc db curl: 2 warms, 12/12, 15/7, 12/12, 10/15 (someday I will hit 15/12 - tried 15 and only made it to 7 - dropped back to 12 and did another set)
Conc curl: 1 warm, 12/15, 15/12
Rope cable curl: 1 warm, 22.5/12, 25/12
Workout was ok considering I've not been feeling well. Spin was a little tough -- got winded easily.
Are you testing me? Did you send Mister Softee to my office to see if I'd bite? LOL
I don't think I've ever seen a Mister Softee truck there - that's like second to cupcakes!! Knowing full well this weekend will be off the food wagon I closed my eyes and ran like hell past the truck into my building. UGH I can taste the vanilla swirl with rainbow sprinkles.......(yes a bit of drama!)
Have a good night.
Age does not diminish the extreme disappointment of having a scoop of ice cream fall from the cone.
DB bent over row: 2 warms, 25/6, 30/6, 35/6, ds 25/13
Lat pull wide: 2 warms: 70/10, 75/10, 80/10 (really struggled today with the last set)
Cable row (close): 1 warm, 70/12, 80/12
Inc db curl: 2 warms, 12/12, 15/7, 12/12, 10/15 (someday I will hit 15/12 - tried 15 and only made it to 7 - dropped back to 12 and did another set)
Conc curl: 1 warm, 12/15, 15/12
Rope cable curl: 1 warm, 22.5/12, 25/12
Workout was ok considering I've not been feeling well. Spin was a little tough -- got winded easily.
Are you testing me? Did you send Mister Softee to my office to see if I'd bite? LOL
I don't think I've ever seen a Mister Softee truck there - that's like second to cupcakes!! Knowing full well this weekend will be off the food wagon I closed my eyes and ran like hell past the truck into my building. UGH I can taste the vanilla swirl with rainbow sprinkles.......(yes a bit of drama!)
Have a good night.
Age does not diminish the extreme disappointment of having a scoop of ice cream fall from the cone.
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