Fri 12/30 - Back & Hammies

Routine C - a.m. weights
Deads: 2 warms, 120/5, 140/5, 155/8
Bent over row: 1 warm, 75/8, 80/8 x 2
Pull ups: 4 sets
Rope pullown: 1 warm, 90/8, 100/8
Straight arm pulldown: 50/12, 55/12, 60/12
Leg curls: 1 warm, 60/10, 70/10, 75/10

Cardio:
Ran 4 miles (well jogged -- still a bit congested and get winded easily)


Dropped the weight back on the bent over row. Watched your video and realized I was overzealous about increasing the weight. Totally using my arms and not the back. Thanks for the reminder!



“Failure is not about insecurity, it’s about lack of execution.”-Jeffrey Gitomer

Thurs 12/29 - Chest & Tris

Routine C - a.m. weights
Bench: 2 warms, 65/5, 75/5, 85/5
Flat db press: 1 warm, 25/8, 30/8, 35/8
Slight incl db press: 1 warm, 25/10, 30/10, 35/8 (ugh, didn't hit 10 - boo)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 35/12, 40/12, 50/12
Rope pressdown (1 arm): 30/12, 40/12

Triceps on fire!

Cardio - p.m.
20 mins treadmill - 3.3 @ 9 incline + 20 mins eliptical

Still feeling a little tired and weak. Barely squeeked out the 5 reps on the bench.
Off to bed soon and hopefully tomorrow I'll be almost back to "normal" -- whatever that is!


“Once you say you’re going to settle for second, that’s what happens to you in life, I find.”
~JFK

Quads -- 12/23 & 12/28

Fri 12/23
Routine C - Round 2 of 5/3/1
Squat: 2 warms, 85/5, 95/5, 110/7
Leg press: 2 warms, 180/10, 230/10, 250/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs
Front squat: 65/15, 70/15

No cardio.
Just catching up. This was my last workout before getting sick.

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Weds 12/28
Routine C - Round 2 of 5/3/1
Let's start over -- needed to take it lighter today. Still feeling a little under the weather.
Squat: 2 warms, 85/5, 95/5, 110/5
Leg press: 2 warms, 180/10, 230/10 x 2
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 25 lb dbs (only 2 sets - totally winded)
Front squat: 55/15, 65/15

Cardio:
40 mins bike (split 20/20 a.m. / p.m.)

Abs: 3 x 15
Reverse crunch
Pike crunch
Scissor kicks

Still a little weak but felt good to be up and out.


“Yes, it’s hard. It’s suppose to be hard. If it wasn’t hard everyone would do it. The hard is what makes it great.” -Jimmy D; A League Of Their Own

Thurs 12/22 - Bi's & Shoulders

Routin B - deload
Last round of Routine B and deload

Military press: 2 warms, 25/5, 30/5, 35/5
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (thank goodness I'm done with these - whew)
Cable curl: 90/10 x 2
Incl DB curl: 1 warm, 12.5/5, 15/6, 17.5/6
1 arm preacher: 15/12, 17.5/10

Cardio: 30 mins bike
(foot is still a little sore)


Abs: 3 x 15
Pike crunch
Crossover crunch
Bicycle crunch
Plank & hold 1 min x 3


Hoping the foot holds up ok for quads today. I may need to take it lighter.
Off to the gym.....

Blessed is the season which engages the whole world in a conspiracy of love.

Mon 12/19 - Weds 12/21

Some catching up to do... hoping that next week brings a more normal schedule. Mom is out of the hospital and scheduled to go home on Monday. For now, we do what we can when we can.


Mon 12/19 - Chest & Tris
Routine B - Deload
Bench: 2 warms, 55/5, 60/5, 65/12
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10 (had a tough time with this today)
Rope pressdown: 100/12, 110/12

Cardio: 45 mins spin class

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Tues 12/20 - Off from weights --> 35 mins cardio
Couldn't get to the gym in the a.m. so pulled out one of my old Boot Camp DVD's and hit that at home. Had some minor foot surgery after work. Supposed to lay off the workout for a few days - eh... he doesn't know me very well. I planned it right after quad day :)

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Weds 12/21 - Back & Hammies
Routine B - deload
Deads: 2 warms, 110/5, 120/5, 130/9
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 75/8, 80/8, 85/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully): 90/12, 95/12, 100/12
Glute/ham raise: 3 x to failure

Cardio: 20 mins bike

Workout was ok - a little challenging with the foot :( Getting shoes on was tough and the cardio was a little painful so I backed off.

Was told that full out surgery is in the future. It will put me out of commission about 4 weeks - ack!!!! Pretended I just didn't hear him ...lalalalalalaa

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I will honor Christmas in my heart and try to keep it all year.
~Charles Dickens quotes

Sun 12/18 - Quads

Routine B - Deload week
Squat: 2 warms, 75/5, 80/5, 85/14
Bar lunge: bar/12, 65/12 x 2
Sissy squat: 3 x 20
Hack squat: 1 warm, 65/10, 75/10 (used hack squat machine)
Leg press: 180/20, 230/17

Had a good leg day however I offically dislike lunges more than squats.

Question please.... On the deload week, should I be repping out the last one?
Tried 70 lbs on the lunge b/c I've been stuck at 65 forever but the left knee just won't play nice with more weight so 65 it is. Who'd of though 5 lbs would really make that much of difference?

Cardio:
20 mins stairmaster + 20 mins treadmill (yea for some extra cardio)


Snowflakes are one of natures most fragile things, but just look what they can do!

Fri 12/16 & Sat 12/17

Fri 12/16 - Back & Hammies
Routine B
Deads: 3 warms, 135/5, 150/3, 170/1
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 80/8
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Close row (high pully - rope): 75/12, 85/12, 95/12
Glute / ham raise: 3 x to failure

Cardio: 20 mins eliptical (couldn't get in the 35 - ugh)

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Sat 12/17 - Bis & Shoulders
Routine B
Military press: 2 warms, 30/5, 35/3, 40/2
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (I hate these -- omg my shoulders are on fire!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12, 17.5/10
Cable curl: 90/10 x 2

Cardio: 40 mins stairmaster (yea for some cardio!)

Abs:
Swiss ball crunch 3 x 15
Knee raises 4 x 25
Weighted rope: 3 x 25

Felt great to get it done today.
Now to get on top of the holiday stuff - finally got a tree and need to get it decorated.

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If we had no winter the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.
~Ann Bradstreet

Weds 12/14 - Chest & Tris

Routine B
Bench: 2 warms, 70/5, 80/3, 90/2 (I think I could have hit 3 but needed a spotter -drat!)
Incl db press: 1 warm, 25/10, 30/10, 35/10 (just about made 10)
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 110/12

Cardio - 35 mins eliptical


Thurs 12/15 - Day off from weights
35 mins cardio - bike


Nothing inspirational today - just feeling kinda dumpy :( I suppose we all have those days.
Tomorrow is a new day!

It's late - off to bed.

Fri 12/9 - Tues 12/13

Been a crazy week with work and family... some catching up to do so here goes:

Fri 12/9 - Chest & Tris
Bench: 2 warms, 70/3, 75/3, 85/3
Inc DB press: 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to fail
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 100/12

No cardio :(

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Sat 12/10 - Back & Hammies
Deads: 3 warm, 125/3, 145/3, 160/5
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 85/8
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row (high - rope): 70/12, 80/12, 90/12
Glute ham raise: 3 x to fail

Cardio: 20 mins treadmill

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Sun 12/11 - Bi's & Shoulders
Military press: 2 warms, 30/3, 35/3, 35/4
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (Good Lord these kill me)
Inc db curl: 1 warm, 12.5/6, 15/6, 17.5/6
Cable curl: 90/10 x 2
1 arm preacher: 12.5/12, 15/12

Cardio: 30 mins bike

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Mon 12/12 - Off from weights
1 hr spin class (YEA cardio!)
Abs: plank & hold 1 min x 3
Butterfly crunch 3 x 15
Bicycle crunch 3 x 15
Decline crunch 3 x 15

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Tues 12/13 - Quads
Squat: 2 warms, 90/5, 115/3, 125/3
Hack squat: 1 warm, 60/10, 70/10 (used hack squat machine)
Sissy squat: 3 x 20 (burning quads!)
Bar lunge: 12/bar, 65/12 x 2
Leg press: 180/20, 230/17

Cardio: 30 mins bike

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All caught up on posting. Getting in my lifting but cardio is suffering a bit. I was able to cook/pack meals for this week (better than last week for sure) One day at time and doin' what we can.

Thanks for sending the sweatshirt home with Marla :) Gonna wear it tomorrow.


~The man who most vividly realizes a difficulty is the man most likely will overcome it.
~When you can't solve the problem, manage it.

Tues 12/6 - Thurs 12/8

Tues 12/6 - Bis & Shoulders
Routine B
Military press: 2 warms, 25/5, 30/5, 35/6
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (burning shoulders!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
1 arm preacher: 12.5/12, 15/12
Cable curl: 85/10, 90/10

No cardio - never made it back to the gym today.

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Weds 12/7 - Quads
Routine B
Squat: 3 warms, 85/3, 105/3, 115/3
Hack squat: 60/10, 70/10
Sissy squat: 3 x 20
Bar lunge: bar/12, 65/12 x 2
Leg press: 180/20, 230/15

30 mins cardio - treadmill

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Thurs 12/8 - off from weights. 30 mins cardio recumbent bike
Was supposed to be an interval day but got to bed after midnight and just couldn't make 5:30 a.m. spin class. Very thankful to have the recumbent bike at home.


Workouts have been good, unfortunately cardio is slipping this week as is my food. Not eating at the right times and low carb days are becoming med carb days due to being at the hospital late, etc...

Just one of life's little speed bumps.

Mon 12/5 - Back & Hammies

Routine B
Deads: 2 warms, 120/5, 135/5, 155/7
Good mornings: bar/12, 65/12 x 2
Bent over row: 1 warm, 65/8, 75/8, 80/10
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row cable (low): 70/12, 75/12, 80/12
Glute ham raise: 3 x to failure

Should have used more weight on the bent over row. Will do next time.

Cardio
35 mins bike

Abs 3 x 15
Weighted Russian twist
Bicycle crunch
Side plank w/hip drops


For every action there is an equal and opposite reaction.
~Newton

Sat 12/3 - Chest & Tris

Routine B
Bench: 2 warms, 65/5, 70/5, 80/5
Incl db press: 1 warm, 25/10, 30/10, 35/10
Flat db fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to failure
Rope pressdown: 1 warm, 90/12, 100/12
Lying bar ext: 30/10, 40/10

Cardio:
20 mins stairmill + 20 mins eliptical

Abs:
Weighted rope pulldown 3 x 25
Decline bench 3 x 15
Basic crunch on bench 3 x 15
Plank & hold 1 min x 3

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Sun 12/4:
Off day. 20 mins cardio


It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. ~William James

Fri 12/2 - Quads

Routine B - a.m. weights
Squat: 2 warms, 80/5, 85/5, 100/7
Bar lunge: 1 x 12/bar, 2 x 12/65
Sissy squat: 3 x 20
Hack squat: 1 warm, 60/10, 65/10 - used some hoist machine but didn't care for it. Going back to my smith machine next go round.
Leg press: 1 warm, 180/20, 230/15

I've been a little frustrated that I was hitting 250 - 275 for 20 reps on the leg press - what happend?? I'm really struggling to hit 15 reps @ 230?!

This sled felt heavier than my old gym. Yesterday I discovered a sign on the back of the sled -- "sled weight 167 lbs" I'm feeling pretty good about 230 for 15 reps :) Just goes to show I can push myself more than I thought. No wonder my butt and quads are screaming - ha!

Cardio: 20 mins treadmill


Thursday 12/1 - off from weights
a.m. Spin class
p.m. TRX / pilates combo class
Swiss ball work for abs


If you have enough push, you don't have to worry about the pull.
~Zig Ziglar