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