Weds 11/30 - Shoulders & Bi's

Routine A
Military press: 2 warms, 25/5, 30/5, 35/6
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Conc curl: 15/10, 17.5/10
Rope curl: 80/10, 85/10

Cardio:
35 mins stairmaster after lifting


Annoyed with my biceps - I just can't seem to make any real progress on the bis :(
Thankful that my triceps are no longer the weakest part of my body :)


Give thanks for what you are now and keep fighting for what you want to be tomorrow.
~Fernanda Miramontes-Landeros

Tues 11/29 - Back & Hammies

Routine A - a.m. weights
Deads: 2 warms, 115/5, 135/5, 155/7
Lying leg curl: 1 warm, 65/10, 70/10, 75/10
Single leg curl: 25/12, 27.5/12, 30/10
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12

Cardio - p.m.
35 mins bike

Nothing over the top but a solid workout. Happy with the deads - form was tight (I always struggle with that).



It is better to want what you have than to have what you want.
~Proverb

Sun 11/27 - Chest & Tris

Routine A
Flat bar: 1 warm, 65/5, 70/5, 75/5
Inc DB press: 2 warm, 30/8, 35/8 x 2
Pushups: 3 x to fail (on bosu ball)
Triceps pressdown: 2 warms, 110/10, 115/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 12.5/12, 15/10

Cardio: 1 hr spin class

Solid workout. Going back to 2 days on and one off. I think this old body does better with that routine. With 3 days of low carbs and 4 days of consecutive lifting, I'm finding that by day 3 I'm beat.


Monday 11/28
Off from weights. 35 mins cardio

Life is not about how fast you run or how high you climb but how well you bounce.
~Vivian Komori

Tues 11/22 - Sat 11/26

Catching up on posts..... been a crazy week :-) Hope you and the family had a wonderful holiday!

Tues 11/22 - cardio only
Off day, 1 hr spin class
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Weds 11/23 - Back & Hams
Lat pull wide: 2 warms, 80/8, 85/8, 90/9
DB bench row: 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12, 80/12
Deads: 1 warm, 125/8, 135/8, 150/7 (8th was stinky)
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10

Cardio - 35 mins tredmill, 3.2 @10.5 incline
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Thurs 11/24 - Bis & Shoulders
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise/rear fly (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope cable curl: 1 warm, 70/10, 75/10
Conc curl: 15/10, 17.5/10, 20/7

Cardio - 35 mins stairmaster

Abs - 3 x 15
Side plank w/hip drops
Crossover crunch
Pilates single leg stretch
Bicycle crunch

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Fri 11/25 - off - cardio only (travel day to NY and back)
30 mins cardio recumbent bike
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Sat 11/26 - Quads
Front squat: 2 warms, 75/5, 85/5, 95/5
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 70/10, 75/10
Leg ext: 1 warm, 80/10, 85/10
Leg press: 180/17, 230/15

Cardio - 20 mins treadmill incline + 20 mins eliptical

Off to do yardwork - leaves, leaves & more leaves!!
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Busy at work due to the short week and project schedules. Got the workouts in but super bad food week. Totally annoyed with myself and very not typical. Game on - back at it this morning no excuses. Weight is 130 (holy crap -- gained 3 lbs back in 1 week) Actually looking forward to my low carb days.


Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself.
~Henry Ward Beecher

Mon 11/21 - Chest & Tris

Routine A - a.m. weights
Incl DB press: 2 warms, 30/8, 35/8 x 2 (tried 40's and only hit 4 reps - back to 35)
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure (feet elevated)
Triceps pressdown (bar): 2 warms, 100/10, 110/10
One hand pressdown: 50/12, 55/12
Lying DB ext: 1 warm, 12.5/12, 15/10 (9 on the left -- now I'm lopsided!)

Cardio - p.m.
35 mins treadmill 11, 11.5, 12 incline @ 3.2

Abs
Knee raises - 3 x 20
Hip ups on bench - 3 x 15
Pull ins on bench - 3 x 15


Solid workout. I know yesterdays workout was good, my quads and booty hurt today ... oi vey!
Just watched the Tough Mudder Tri-State video and got totally psyched for next year. HOO RAH!


Toughness is in the soul and spirit, not in the muscles.
~Alex Karras

Sun 11/20 - Quads

Routine A - a.m. weights
Front squat: 2 warms, 80/8, 85/8, 90/8
Split squat: 30/12, 40/12, 50/12
Sumo DB: 1 warm, 65/10, 75/10, 80/10
Leg ext: 1 warm, 75/10, 80/10
Leg press: 180/15, 230/15 (just barely - ouch)


Small gains on the front squat and sumo - yea finally!
Slightly less on the leg ext. Usually do that first and was pretty spent by the time I got there.

Off to do leaves, leaves and more leaves. Plans to hit the bike for some cardio tonight. Gotta get outside -- dark early these days. Have a great day!


Autumn is a second spring where every leaf is a flower.
~Albert Camus
(this dude obviously did not have my yard!)

Sat 11/9 - Shoulders & Bis

Routine A
Seated bar pess: 2 warms, 40/8, 45/8, 50/8
Seated side laterals: 10/10, 12.5/10, 15/10
Front raise, rear delt (ss): 10/12, 12.5/12, 15/12
Bar curl: 1 warm, 40/6 x 3 (tried 50, only 4 reps - poo)
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10

Cardio
45 mins spin class

Abs
3 x 25 - Weighted rope
3 x 20 - decline bench
3 x 15 - ball crunch

Got a good night's sleep, hit the gym early, food shopping done and off to blow & rake leaves.
A little shy on my cardio this week - missed one day so I hit 2 spin classes instead.



Gratitude is the best attitude.
~Author Unknown

Thurs 11/17 - Back & Hammies

Routine A
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row (close): 70/12, 75/12, 80/12
DB bench row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 145/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Lying leg curl (single): 25/12, 27.5/12, 30/10

Cardio
Spin class - 45 mins


Friday 11/18 - little hiccup with the job today no weights.
Got in 35 mins cardio on the bike

Been one of those weeks where I'm just trying to stay focused ... stuff keeps gettin' in the way.


Gratitude is an art of painting an advertisy into a lovely picture.
~Kak Sri

Tues 11/15 - Chest & Tris

Routine A
Incl DB press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/10
Pushups: 3 x to failure
Triceps pressdown: 2 warms, 110/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db extension: 1 warm, 12/12, 15/10

Cardio
35 mins stairmill


Weds 11/16
Off from weights.
35 mins cardio - eliptical
1 hr pilates reformer class

Been a hectic work week. A little behind in my posts and didn't get to the gym until Tues night to lift & do cardio (not my favorite way to work out) But.. gettin' it done :) That's what counts!


Believe you can and you are half way there.
~Theodore Roosevelt

Mon 11/14 - Quads

Routine A - a.m. weights
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/8
Split squat: 35/12, 40/12, 50/12
Sumo DB: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/15, 230/15

Had all intentions of doing cardio and abs tonight but the job thing derailed those plans a little.
Leg work was ok - knees still a little sore from Saturday. Didn't make any gains but held my ground so was happy with that :)

Sun 11/13 - Rest day all around
Sat 11/12 - Tough Mudder - yea!!!
Fri 11/11 - Light cardio / bike 15 mins, slow jog 2.5 miles

No more detours (at least planned ones) until vacation in January so it's back on track and full steam ahead!


Always do your best. What you plant now you will harvest later.
~Og Mandino

Thurs 11/10 - Bi's & Shoulders

Routine A - p.m. weights
Seated bar press: 2 warms, 40/8, 45/8, 50/7
Seated side laterals: 10/10, 12/10, 15/10
Front / rear delt (ss): 10/12, 12/12, 15/12
Bar curl: 1 warm, 40/6 x 3
Rope curl: 1 warm, 70/10, 80/10
Conc curl: 12.5/10, 15/10

Cardio - p.m. spin class

Workout was ok. Again, pm lifting for me is not ideal. Spent today rehabing a house in Camden (putting up scaffolding and siding). I was pretty spent by the time I hit the gym at 6:00 pm. Awesome day though!!! Very fortunate to have had the opportunity to participate in such an event.

If there is to be any peace, it will come through being, not having.
~Henry Miller

Weds 11/9 - Back & Hammies

Routine A - a.m. weights
Lat pull wide: 2 warms, 80/8, 85/8, 90/8
Seated cable row: 70/12, 75/12, 80/12
DB Bench Row: 25/10, 30/10, 35/10
Deads: 1 warm, 115/8, 135/8, 155/8
Lying leg curl: 1 warm, 60/10, 70/10, 80/10
Single leg curl: 25/12, 27.5/12, 30/10

Cardio - p.m.
20 mins bike, 2 mile run

Pilates reformer class tonight as well - felt great :)


If you think you can, you can. And if you think you can't you're right.
~Mary Kay Ash

Tues 11/8 - Chest & Tris

Cardio - a.m. spin class

Routine A - p.m. weights
Incl db press: 2 warms, 30/8, 35/8 x 2
Flat bar press: 1 warm, 65/10, 75/9
Push ups: 3 x to failure
Tricep pressdown: 2 warms, 90/10, 110/10
One hand pressdown: 50/12, 55/12
Lying db ext: 12/12, 15/10 - why oh why are these so hard?!

Not too thrilled to lift at night. Being up since 4:30 I'm wiped by the end of the workday and def not as strong.

Was a little disappointed in my quad workout yesterday but good Lord, my legs are screaming today so I must have pushed the envelope. Feels good :)


Great effort springs naturally from a great attitude.
~Pat Riley

Mon 11/7 - Quads

Routine A - a.m. weights
Leg ext: 1 warm, 80/10, 85/10
Front squat: 2 warms, 75/8, 80/8, 85/7
Split squat: 30/12, 40/12, 50/12
Sumo db squat: 1 warm, 60/10, 65/10, 70/10
Leg press: 180/20, 230/16

Cardio - p.m.
35 mins bike

Abs - 3 x 15
Russian twist
Bicycle
Plant twist

Knee was giving me some trouble today. I think the running is taking its toll. No more running after Saturday :)

Felt really good to be back in a routine.

Nothing great was ever achieved without enthusiasm.
~Ralph Waldo Emerson

Vaca week - 10/28 to 11/6

Fri 10/28: Back & Hammies, 35 mins cardio
Sat 10/29: Off - travel day
Sun 10/30: Bis and Shoulders, 35 mins cardio
Mon 10/31: Legs, 35 mins cardio
Tues 11/1: Chest & Tris, 35 mins cardio, abs
Weds 11/2: Back & Hammies, 35 mins cardio
Thurs 11/3: Bis & Shoulders, no cardio, abs
Fri 11/4: 35 mins cardio
Sat 11/5: Off - travel day
Sun 11/6: 20 mins cardio - unpacking, p/u dogs, couldn't fit it in

Worked out, walked a lot, swam, etc... but also ate really really bad :( Dairy Queen, pasta, pizza. Back on the wagon - cooked, weighed, measured today. Had fun and enjoyed my time away but quite glad to be back on a routine.

Really late - need to get to bed. Quads tomorrow - woot!

5 days til the Tough Mudder!!!!!!