Routine C - a.m. weights
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg Ext: 75/10, 80/10, 85/10
DB lunge: 3 x 10 (20 x 1 / 25 x 2)
Front squat: 65/15 x 2
Cardio - p.m.
35 mins recumbent bike
My fav workout day - NOT :) Going up / down stairs by the end of the day .. whew... I was feeling it (in a good way).
A great pleasure in life is doing what others say you cannot do.
~Walter Gagehot
Thursday, October 27, 2011
Wednesday, October 26, 2011
Weds 10/26 - Chest & Tris
Routine C
Flat db press: 2 warms, 30/6, 35/6, 40/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat bar press: 1 warm, 65/10, 70/8 (ugh)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 35/12, 40/12, 45/10
1 arm rope pressdown: 15/12, 20/12
Cardio: Intervals (spin class)
Workout was ok. On my 3rd day of low carbs and didn't get to lift until after work then hit spin class immediately following. Feeling a little slluggish by the time I got to the gym. Had an all day meeting and needed to be in the office super early today. Got it done :)
A total commitment is paramount to reaching the ultimate in performance.
Flat db press: 2 warms, 30/6, 35/6, 40/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat bar press: 1 warm, 65/10, 70/8 (ugh)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 35/12, 40/12, 45/10
1 arm rope pressdown: 15/12, 20/12
Cardio: Intervals (spin class)
Workout was ok. On my 3rd day of low carbs and didn't get to lift until after work then hit spin class immediately following. Feeling a little slluggish by the time I got to the gym. Had an all day meeting and needed to be in the office super early today. Got it done :)
A total commitment is paramount to reaching the ultimate in performance.
Tuesday, October 25, 2011
Tues 10/25 - Bi's & Shoulders
Routine C - a.m. weights
DB shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 15/10, 20/9
Seated rear delt w/ upright row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10 x 2 (tried the 40's again only hit 6) UGH - these biceps :(
1 arm cable curl: 15/12, 20/12
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Swiss ball crunch
Basic crunch
Single leg stretch
Solid workout. No gains but burning shoulders and bi's so I know I worked 'em :)
If you change the way you look at things, the things you look at change.
~Dr. Wayne Dyer
DB shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 15/10, 20/9
Seated rear delt w/ upright row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10 x 2 (tried the 40's again only hit 6) UGH - these biceps :(
1 arm cable curl: 15/12, 20/12
Cardio - p.m.
35 mins bike
Abs - 3 x 15
Swiss ball crunch
Basic crunch
Single leg stretch
Solid workout. No gains but burning shoulders and bi's so I know I worked 'em :)
If you change the way you look at things, the things you look at change.
~Dr. Wayne Dyer
Monday, October 24, 2011
Mon 10/24 - Back & Hammies
Routine C - a.m. weights
Pullups: 4 x to failure
Rope pull down: 1 warm, 100/8, 115/8, 125/8
Straight arm pulldown: 40/12, 50/12, 60/12 (just squeeked out 12 on that one)
Bent over row: 1 warm, 65/8, 75/8, 80/8
Deads: 95/10, 115/10, 135/10
Leg curls: 2 warms, 60/10, 70/10, 80/10
Cardio - p.m.
20 mins treadmill - 13 incline at 3.0
20 mins eliptical
First of 3 low carb days. It's getting easier :)
Nothing killer, but a solid workout.
Sunday 10/23 - took the entire day off. Really tired, sore throat and just felt like I needed it. Have not taken a whole day in a while.
Saturday 10/22 - ran 2.5 miles, abs and off to Charm City.
You never know how strong you are until being strong is the only choice you have.
Pullups: 4 x to failure
Rope pull down: 1 warm, 100/8, 115/8, 125/8
Straight arm pulldown: 40/12, 50/12, 60/12 (just squeeked out 12 on that one)
Bent over row: 1 warm, 65/8, 75/8, 80/8
Deads: 95/10, 115/10, 135/10
Leg curls: 2 warms, 60/10, 70/10, 80/10
Cardio - p.m.
20 mins treadmill - 13 incline at 3.0
20 mins eliptical
First of 3 low carb days. It's getting easier :)
Nothing killer, but a solid workout.
Sunday 10/23 - took the entire day off. Really tired, sore throat and just felt like I needed it. Have not taken a whole day in a while.
Saturday 10/22 - ran 2.5 miles, abs and off to Charm City.
You never know how strong you are until being strong is the only choice you have.
Friday, October 21, 2011
Fri 10/21 - Chest & Tris
Routine C - a.m. weights
Flat db press: 2 warms, 30/6, 35/6, 40/6 (spotted)
Incl db press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 30/12, 35/12, 40/12 (diff cable machine than last time - didn't make that much of a gain!)
1 Arm rope pressdown: 20/12, 25/12, 30/12 (added one more set - wasn't feelin' it)
Cardio - p.m.
20 mins recumbent bike
See you tomorrow. It's late.... done baking, packing food and off to bed - yea!
No weights tomorrow but will get up and go for an early run. TM in 21 days and counting.
Flat db press: 2 warms, 30/6, 35/6, 40/6 (spotted)
Incl db press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 30/12, 35/12, 40/12 (diff cable machine than last time - didn't make that much of a gain!)
1 Arm rope pressdown: 20/12, 25/12, 30/12 (added one more set - wasn't feelin' it)
Cardio - p.m.
20 mins recumbent bike
See you tomorrow. It's late.... done baking, packing food and off to bed - yea!
No weights tomorrow but will get up and go for an early run. TM in 21 days and counting.
Thurs 10/20 - Quads
Routine C - a.m. weights
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg ext: 75/10, 80/10, 85/10
DB lunge: 3 x 12 (20 lbs x 1, 25 lbs x 2)
Front squat: 60/15 x 2
Cardio - p.m.
35 mins treadmill - 3.1 to 3.3 at 9, 10, 11, 12 inline
Workout sucked :( Just off 3 low carb days and accident on the way to the gym. Good news... made it to the gym - woot!
No inspirational saying today.. just trying to get caught up on life right now... Crazy busy week.
Leg press: 2 warms, 180/10, 220/10, 250/8
Squat: 1 warm, 105/8, 115/7 x 2
Leg ext: 75/10, 80/10, 85/10
DB lunge: 3 x 12 (20 lbs x 1, 25 lbs x 2)
Front squat: 60/15 x 2
Cardio - p.m.
35 mins treadmill - 3.1 to 3.3 at 9, 10, 11, 12 inline
Workout sucked :( Just off 3 low carb days and accident on the way to the gym. Good news... made it to the gym - woot!
No inspirational saying today.. just trying to get caught up on life right now... Crazy busy week.
Wednesday, October 19, 2011
Tues 10/18 - Bi's & Shoulders
Routine C - a.m. weights
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/8
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10, 40/6 (ugh), back to 30/10
1 arm cable curl: 15/12, 20/12
Workout was decent but not as good as the last two (a little tired - didn't sleep well).
No cardio.
Out to dinner and in late. No worries I was good :) I had a salad w/hb eggs (picked out the yolks), balsamic on the side, while they ate pasta, bluebbery cobbler, pumpkin cheesecake..ackkkkk. This was planned long ago for a friend's 60th birthday. Just bad timing. That one was a real test. Kept thinking if I was prepping I wouldn't even be tempted. Kept that mindset :)
Weds 10/19 - off from weights
Spin class this morninging and pilates class tonight.
Have a great day!
That which does not kill us makes us stronger.
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/8
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 1 warm, 15/6, 20/6 x 2
Close curl: 1 warm, 30/10, 40/6 (ugh), back to 30/10
1 arm cable curl: 15/12, 20/12
Workout was decent but not as good as the last two (a little tired - didn't sleep well).
No cardio.
Out to dinner and in late. No worries I was good :) I had a salad w/hb eggs (picked out the yolks), balsamic on the side, while they ate pasta, bluebbery cobbler, pumpkin cheesecake..ackkkkk. This was planned long ago for a friend's 60th birthday. Just bad timing. That one was a real test. Kept thinking if I was prepping I wouldn't even be tempted. Kept that mindset :)
Weds 10/19 - off from weights
Spin class this morninging and pilates class tonight.
Have a great day!
That which does not kill us makes us stronger.
Monday, October 17, 2011
Mon 10/17 - Back & Hammies
Routine C - a.m. weights
Pullups: 4 x to failure
Rope pull down: 1 warm, 95/8, 110/8, 120/8
Bent over row: 1 warm, 65/8, 75/8, 80/8
Str arm pulldown: 40/12, 50/12, 60/12 (diff cable machine than last time - didn't make 20lb gains - although that would be nice!)
Deads: 95/12, 115/12, 135/10
Leg curl: 2 warm, 60/10, 70/10, 80/10 (dropped back from 90 - form was really bad with 90 -- using my back instead of my hammies to lift)
Cardio - p.m.
Ran 2.5 miles
15 mins recumbent bike
Abs - 3 x 15
Rev crunch
Bicycle crunch
Pull-ins
Roll over
Overall a good workout. Some gains today too. A little tired on my run tonight - first day of 50g carbs :( Going out tomorrow with friends for a 60th birthday and dreading the Italian restaurant. Checked out the menu and already have my salad with dressing on the side picked out. And I'm doing this because.... um... oh yea.. I want to nail this in May!
Persistence is the twin sister of excellence. One is a matter of quality, the other a matter of time.
Pullups: 4 x to failure
Rope pull down: 1 warm, 95/8, 110/8, 120/8
Bent over row: 1 warm, 65/8, 75/8, 80/8
Str arm pulldown: 40/12, 50/12, 60/12 (diff cable machine than last time - didn't make 20lb gains - although that would be nice!)
Deads: 95/12, 115/12, 135/10
Leg curl: 2 warm, 60/10, 70/10, 80/10 (dropped back from 90 - form was really bad with 90 -- using my back instead of my hammies to lift)
Cardio - p.m.
Ran 2.5 miles
15 mins recumbent bike
Abs - 3 x 15
Rev crunch
Bicycle crunch
Pull-ins
Roll over
Overall a good workout. Some gains today too. A little tired on my run tonight - first day of 50g carbs :( Going out tomorrow with friends for a 60th birthday and dreading the Italian restaurant. Checked out the menu and already have my salad with dressing on the side picked out. And I'm doing this because.... um... oh yea.. I want to nail this in May!
Persistence is the twin sister of excellence. One is a matter of quality, the other a matter of time.
Sunday, October 16, 2011
Sun 10/16 - Chest & Tris
Routine C
Flat DB press: 2 warms, 30/6, 35/6, 40/5 (could have hit 6 w/a spotter)
Incl DB press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/10
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 20/12, 25/12, 30/10
1 arm rope pressdown: 15/12, 20/11
Cardio
35 mins eliptical
Got 8 hours sleep last night and had a great workout. Gains in all chest exercises - woot! Rope pressdown was 5 lbs less than last time - boo :( Worked hard, I was spent.
Have a great day!
Progress lies not in enhancing what is, but in advancing toward what will be.
~Kahlil Gibran
Flat DB press: 2 warms, 30/6, 35/6, 40/5 (could have hit 6 w/a spotter)
Incl DB press: 1 warm, 25/10, 30/10, 35/9
Flat bar press: 1 warm, 65/10, 70/10
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 20/12, 25/12, 30/10
1 arm rope pressdown: 15/12, 20/11
Cardio
35 mins eliptical
Got 8 hours sleep last night and had a great workout. Gains in all chest exercises - woot! Rope pressdown was 5 lbs less than last time - boo :( Worked hard, I was spent.
Have a great day!
Progress lies not in enhancing what is, but in advancing toward what will be.
~Kahlil Gibran
Saturday, October 15, 2011
Fri 10/14 - Quads
a.m. weights - Routine C
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
DB lunge: 3 x 10, 20 lb/1, 25 lb/2 sets
Leg ext: 80/10, 85/10, 90/10
Front squat: 65/15 x 2
p.m. cardio
35 mins recumbent bike
Quads are sore this morning! Spin class should be fun (ouch)
Happy with the leg press not so much with the squats.
Sometimes the questions are complicated and the answers are simple.
~Dr. Seuss
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
DB lunge: 3 x 10, 20 lb/1, 25 lb/2 sets
Leg ext: 80/10, 85/10, 90/10
Front squat: 65/15 x 2
p.m. cardio
35 mins recumbent bike
Quads are sore this morning! Spin class should be fun (ouch)
Happy with the leg press not so much with the squats.
Sometimes the questions are complicated and the answers are simple.
~Dr. Seuss
Thurs 10/13 - Bi's and Shoulders
a.m. weights - Routine C
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 1 warm, 10/10, 12.5/10
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 15/6, 20/6 x 2
1arm cable curl: 12/12, 15/12
Close curl: 1 warm, 30/10 x 2 (went for 40 - only hit 5 so back to 30)
p.m. cardio
15 mins recumbent bike
abs 3 x15
Basic crunch - on bench
Roll over/hip up - on bench
Decline crunch
Pilates single leg stretch
Didn't get in 35 mins of cardio - had a grandbabe today - woot! Had gradbabe #1 with us and up at 4:30 yelling mommy's in the "hostable today" Good Lord it was a long day - LOL.
Don't smile beacuse it's over, smile because it happened.
~Dr. Seuss
DB Shoulder press: 2 warms, 25/8, 30/8 x 2
1 arm side lateral: 1 warm, 10/10, 12.5/10
Seated rear delt w/ up row (ss): 1 warm, 12.5/12 --> 40/12, 15/12 --> 50/12
Hammer curl: 15/6, 20/6 x 2
1arm cable curl: 12/12, 15/12
Close curl: 1 warm, 30/10 x 2 (went for 40 - only hit 5 so back to 30)
p.m. cardio
15 mins recumbent bike
abs 3 x15
Basic crunch - on bench
Roll over/hip up - on bench
Decline crunch
Pilates single leg stretch
Didn't get in 35 mins of cardio - had a grandbabe today - woot! Had gradbabe #1 with us and up at 4:30 yelling mommy's in the "hostable today" Good Lord it was a long day - LOL.
Don't smile beacuse it's over, smile because it happened.
~Dr. Seuss
Weds 10/12 - Back & Hammies
a.m. cardio
35 mins spin bike
p.m. weights - Routine C
Pull ups - 4 x to failure
Bent over row: 1 warm, 65/8, 70/8, 75/8
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pull down: 35/12, 40/12, 45/12
Stiff leg deads: 95/12, 115/12, 135/10
Lying leg curls: 2 warms, 70/10, 75/10, 80/10
Wow, what a differnce in machines, I was doing higher weight on many of the machines over at Active Fitness.
Overall a good workout. Form was not so hot on the last few deads - I knew I was done.
Be who you are, say what you feel because those who mind don't matter and those who matter don't mind.
~Dr. Seuss
35 mins spin bike
p.m. weights - Routine C
Pull ups - 4 x to failure
Bent over row: 1 warm, 65/8, 70/8, 75/8
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pull down: 35/12, 40/12, 45/12
Stiff leg deads: 95/12, 115/12, 135/10
Lying leg curls: 2 warms, 70/10, 75/10, 80/10
Wow, what a differnce in machines, I was doing higher weight on many of the machines over at Active Fitness.
Overall a good workout. Form was not so hot on the last few deads - I knew I was done.
Be who you are, say what you feel because those who mind don't matter and those who matter don't mind.
~Dr. Seuss
Tuesday, October 11, 2011
Tues 10/11 - Chest & Tris
Routine C - a.m. weights
Flat db press: 2 warms, 30/6, 35/6 x 2
Inc db press: 1 warm, 25/10, 30/10, 35/7
Flat bar press: 1 warm, 55/10, 65/10
Close db press: 2 warms, 25/10, 30/8
Rev pressdown: 1 warm, 20/12, 25/12, 30/10 (left side only made 9 - now I'm lopsided)
1 arm rope pressdown: 20/12, 25/12
Cardio p.m.
35 mins strider/glider thing
Abs: 3 x 15
Swiss ball pull ins
Rollover on bench
Pull-ins on bench
Knee raises
Solid workout. Forgot to tell you.... I have to stop wearing this hoodie in public. Stopped at Trader Joes on Sunday after my workout and some woman walked up to me and asked "are you a body builder"? Told her "sort of", I compete in figure, blahblah.... She gives me her card and says she just started working out and wanted some information and could I call her? She's vegatarian -- do I have vegatarian body builder written on my forehead or something? Crazy?! I have not called her - she's a chiropractor. Maybe she was just trying to get business - ha!
I didn't have any of your cards in my wallet or I would have given her that. I think I'm gonna just email her and send her your info. :)
Monday 10/10
Off from weights. Only hit 15 mins cardio Was supposed to be a day off but rode the bike for a few.
The reward of a thing well done is to have done it.
~Ralph Waldo Emerson
Flat db press: 2 warms, 30/6, 35/6 x 2
Inc db press: 1 warm, 25/10, 30/10, 35/7
Flat bar press: 1 warm, 55/10, 65/10
Close db press: 2 warms, 25/10, 30/8
Rev pressdown: 1 warm, 20/12, 25/12, 30/10 (left side only made 9 - now I'm lopsided)
1 arm rope pressdown: 20/12, 25/12
Cardio p.m.
35 mins strider/glider thing
Abs: 3 x 15
Swiss ball pull ins
Rollover on bench
Pull-ins on bench
Knee raises
Solid workout. Forgot to tell you.... I have to stop wearing this hoodie in public. Stopped at Trader Joes on Sunday after my workout and some woman walked up to me and asked "are you a body builder"? Told her "sort of", I compete in figure, blahblah.... She gives me her card and says she just started working out and wanted some information and could I call her? She's vegatarian -- do I have vegatarian body builder written on my forehead or something? Crazy?! I have not called her - she's a chiropractor. Maybe she was just trying to get business - ha!
I didn't have any of your cards in my wallet or I would have given her that. I think I'm gonna just email her and send her your info. :)
Monday 10/10
Off from weights. Only hit 15 mins cardio Was supposed to be a day off but rode the bike for a few.
The reward of a thing well done is to have done it.
~Ralph Waldo Emerson
Sunday, October 9, 2011
Sun 10/9 - Quads
Routine C
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
Leg ext: 80/10, 90/10, 95/10
Walking db lunge: 3 sets 12 / 20 lb, 25 lb x 2
Front squat: 60/15, 65/15
Cardio:
20 mins treadmill (pre-legs) 3.0 @ 10 incline
Started routine C today. Totally love my new gym home and got a nice compliment - one of the trainers came over and said "your legs are ripped up" Made me laugh b/c I hate my legs and think they just too darn fat. I thanked them and told them it was thanks to my coach being squat happy!
Hope you had a nice weekend. Off from weights tomorrow.
You are in control of your time. It is amazing where you can find the time if you are committed to the achievement of your goals.
Leg press: 2 warms, 180/10, 220/10, 250/10
Squat: 1 warm, 105/8, 115/7, 115/6
Leg ext: 80/10, 90/10, 95/10
Walking db lunge: 3 sets 12 / 20 lb, 25 lb x 2
Front squat: 60/15, 65/15
Cardio:
20 mins treadmill (pre-legs) 3.0 @ 10 incline
Started routine C today. Totally love my new gym home and got a nice compliment - one of the trainers came over and said "your legs are ripped up" Made me laugh b/c I hate my legs and think they just too darn fat. I thanked them and told them it was thanks to my coach being squat happy!
Hope you had a nice weekend. Off from weights tomorrow.
You are in control of your time. It is amazing where you can find the time if you are committed to the achievement of your goals.
Saturday, October 8, 2011
Sat 10/8 - Bi's & Shoulders
Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 20/8 x 2
Inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (I love these - such a burn!)
Inc db curl: 1 warm, 12/6, 15/6 x 2 (tried 20's - haha - 3 reps)
One arm preacher curl: 12/12, 15/12
Cable curl (rope): 1 warm, 27.5/10, 30/10
Cardio - p.m.
35 mins stride something or other machine
New gym - awesome machine - cross between eliptical and treadmill. Like running but no impact on the knees. You can even adjust your stride length (fancy huh?)
Found a new gym home YEA! I'm generally not big on franchise gyms but club metro has everything I need and then some (including the cost and location) Opened 2 days ago - like I said, all things for a purpose. It's a lot cheaper and has awesome equipment and everyone seems very nice. Good Lord it even has a full out movie theatre you can do cardio in if you want (I'd prefer my music but in the event I want to watch a movie, heck...)
Ok back to the workout. Lifted at the little place around the corner and hit metro for some cardio. Overall a good workout and oh, ran into Joe Carey there. Apparently he joined as well LOL.
Hope you are enjoying your weekend in OC. Congrats on the coaching job with the ladies!! They rocked it!!
If you don't like something, change it. If you can't change it, change your attitude. Don't complain. ~Author Unknown
Side laterals: 1 warm, 15/8, 20/8 x 2
Inc db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 (I love these - such a burn!)
Inc db curl: 1 warm, 12/6, 15/6 x 2 (tried 20's - haha - 3 reps)
One arm preacher curl: 12/12, 15/12
Cable curl (rope): 1 warm, 27.5/10, 30/10
Cardio - p.m.
35 mins stride something or other machine
New gym - awesome machine - cross between eliptical and treadmill. Like running but no impact on the knees. You can even adjust your stride length (fancy huh?)
Found a new gym home YEA! I'm generally not big on franchise gyms but club metro has everything I need and then some (including the cost and location) Opened 2 days ago - like I said, all things for a purpose. It's a lot cheaper and has awesome equipment and everyone seems very nice. Good Lord it even has a full out movie theatre you can do cardio in if you want (I'd prefer my music but in the event I want to watch a movie, heck...)
Ok back to the workout. Lifted at the little place around the corner and hit metro for some cardio. Overall a good workout and oh, ran into Joe Carey there. Apparently he joined as well LOL.
Hope you are enjoying your weekend in OC. Congrats on the coaching job with the ladies!! They rocked it!!
If you don't like something, change it. If you can't change it, change your attitude. Don't complain. ~Author Unknown
Friday, October 7, 2011
Fri 10/7 - Back & Hammies
Routine B - a.m. weights
Lat pull (palms up): 2 warms, 85/8, 87.5/8, 90/8
Close row (high): 100/12, 110/12 x 2
DB Bent Over Row: 2 warms, 25/8, 30/8 x 2
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12 x 2
Glute / ham raise: 3 sets to failure
Cardio - p.m. (love lunch time cardio)
Ran 2 miles + 20 mins recumbent bike
Abs - 3 x 15 (obliques)
Plank twist
Russian twist
Bicycle crunch
Crossover crunch
Solid workout - nothin' terribly exciting. Looking forward to a sunny weekend!!! woot woot!!!
A beginning is only the start of another journey to another beginning.
Lat pull (palms up): 2 warms, 85/8, 87.5/8, 90/8
Close row (high): 100/12, 110/12 x 2
DB Bent Over Row: 2 warms, 25/8, 30/8 x 2
DB Deads: 1 warm, 55/10, 60/10
Good mornings: bar/12, 65/12 x 2
Glute / ham raise: 3 sets to failure
Cardio - p.m. (love lunch time cardio)
Ran 2 miles + 20 mins recumbent bike
Abs - 3 x 15 (obliques)
Plank twist
Russian twist
Bicycle crunch
Crossover crunch
Solid workout - nothin' terribly exciting. Looking forward to a sunny weekend!!! woot woot!!!
A beginning is only the start of another journey to another beginning.
Thurs 10/6 - Chest & Tris
Routine B - a.m. weights
Sl incl BB press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Tri dips: 3 x to failure
Lying bar ext: 30/10, 40/10
Rope press down: 50/12, 60/12
Cardio - p.m.
35 mind treadmill - 3.3 @ 11 / 12 incline
Workout was better than the day prior. I don't think this place will work for me. They don't open til 6 and they have no leg ext, press or leg curl machines. People are super nice but.... more focused on cross fit type training. I'll be gym shopping this weekend. Needed a place quick - it' will do now :)
Forgot about Weds 10/5 -
Day off from weights. Cardio with kettlebells and ropes in the a.m. (holy moly that was hard!) Pilates reformer class in p.m.
Never explain. Your friends do not need it and your enemies will not believe you anyway.
~Elbert Hubbard
Sl incl BB press: 2 warms, 65/8, 75/8, 75/6
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat db fly: 1 warm, 15/12, 20/12
Tri dips: 3 x to failure
Lying bar ext: 30/10, 40/10
Rope press down: 50/12, 60/12
Cardio - p.m.
35 mind treadmill - 3.3 @ 11 / 12 incline
Workout was better than the day prior. I don't think this place will work for me. They don't open til 6 and they have no leg ext, press or leg curl machines. People are super nice but.... more focused on cross fit type training. I'll be gym shopping this weekend. Needed a place quick - it' will do now :)
Forgot about Weds 10/5 -
Day off from weights. Cardio with kettlebells and ropes in the a.m. (holy moly that was hard!) Pilates reformer class in p.m.
Never explain. Your friends do not need it and your enemies will not believe you anyway.
~Elbert Hubbard
Tuesday, October 4, 2011
Tues 10/4 - Quads
Routine B - a.m. weights
Squats: 2 warms, 105/8, 115/8 x 2
Hack squat: 1 warm, 50/10, 55/10
Sissy squat: 3 x 15
Bar lunge: bar/10, 65/10 x 2
Leg press: 100/20, 150/20, 170/20
Cardio - p.m.
35 mins treadmill, 3.3 at 12 incline
Workout kinda sucked. Joined a new gym last night -- it's a brand new place that is very nice but super small. I was really out of sorts today and all of the equipment is much fancier than I'm used to. They don't have a lot of the machines that I'm used to so I needed to use the smith machine for hacks as well as leg presses.
Continuity gives us roots; change gives us branches, letting us stretch and grow and reach new heights.
~Pauline R. Kezer
Squats: 2 warms, 105/8, 115/8 x 2
Hack squat: 1 warm, 50/10, 55/10
Sissy squat: 3 x 15
Bar lunge: bar/10, 65/10 x 2
Leg press: 100/20, 150/20, 170/20
Cardio - p.m.
35 mins treadmill, 3.3 at 12 incline
Workout kinda sucked. Joined a new gym last night -- it's a brand new place that is very nice but super small. I was really out of sorts today and all of the equipment is much fancier than I'm used to. They don't have a lot of the machines that I'm used to so I needed to use the smith machine for hacks as well as leg presses.
Continuity gives us roots; change gives us branches, letting us stretch and grow and reach new heights.
~Pauline R. Kezer
Monday, October 3, 2011
Mon 10/3 - Bi's & Shoulders
Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 20/8 x 2
High incl db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 - love these!
Incl db curl: 1 warm, 12/6, 15/6 x 2
Cable curl: 1 warm, 27.5/10, 30/10
1 arm preacher curl: 12/12, 15/12
Cardio - p.m.
35 mins recumbent bike (had planned on the treadmill but that was derailed a little) LOL
No gains but a solid workout and bicep curls to failure for sure (shaking last few reps - I love when that happens)
A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.
~Chinese Proverb
Side laterals: 1 warm, 15/8, 20/8 x 2
High incl db press: 1 warm, 30/10 x 2
Floor raises: 1 warm, 7/10, 8/10 - love these!
Incl db curl: 1 warm, 12/6, 15/6 x 2
Cable curl: 1 warm, 27.5/10, 30/10
1 arm preacher curl: 12/12, 15/12
Cardio - p.m.
35 mins recumbent bike (had planned on the treadmill but that was derailed a little) LOL
No gains but a solid workout and bicep curls to failure for sure (shaking last few reps - I love when that happens)
A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.
~Chinese Proverb
Sunday, October 2, 2011
Sun 10/2 - Back & Hammies
Routine B
Lat pull (palm up): 2 warms, 80/8, 85/8, 90/8
T bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (low/rope): 60/12, 70/12, 75/12
DB deads: 1 warm, 55/10, 60/10
(having trouble holding anything more than 60 lbs for 10 reps)
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 sets to failure
Cardio:
35 mins stairmaster
Abs: 3 x 15 (upper)
Swiss ball crunch
Basic Crunch
Butterfly crunch
Plank & hold 1 minute x 3
Good night's sleep, solid workout. Nice day today spent with the hubby and now hoping the birds don't blow their lead - UGH!!!! Why did we get rid of Akers???
Sat 10/1 - off from weights.
45 mins of spin class
If you'll not settle for anything less than your best, you'll be amazed at what you can accomplish in your lives.
~Vince Lombardi
Lat pull (palm up): 2 warms, 80/8, 85/8, 90/8
T bar row: 1 warm, 35/8, 37.5/8, 40/8
Close row (low/rope): 60/12, 70/12, 75/12
DB deads: 1 warm, 55/10, 60/10
(having trouble holding anything more than 60 lbs for 10 reps)
Good mornings: bar/12, 65/12, 70/12
Glute/ham raise: 3 sets to failure
Cardio:
35 mins stairmaster
Abs: 3 x 15 (upper)
Swiss ball crunch
Basic Crunch
Butterfly crunch
Plank & hold 1 minute x 3
Good night's sleep, solid workout. Nice day today spent with the hubby and now hoping the birds don't blow their lead - UGH!!!! Why did we get rid of Akers???
Sat 10/1 - off from weights.
45 mins of spin class
If you'll not settle for anything less than your best, you'll be amazed at what you can accomplish in your lives.
~Vince Lombardi
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