Weds 5/23 - Back & Hammies

Routine C - weights
Pull ups: 4 x to failure
Bent over row: 2 warms, 70/8, 75/8, 80/9
Rope pull down: 1 warm, 100/8, 110/8, 120/10
Straight arm pulldown: 50/12, 55/12, 60/11
Stiff leg deads (bar): 1 warm, 100/10, 110/10, 120/10
Leg curls: 2 warms, 60/10, 70/10, 75/8

Cardio - 35 mins recumbent bike


Feeling like I'm getting back in the groove and strength is slowly getting better.


Happiness is when what you think, what you say and what you do are in harmony.

Sun 5/20 - Tues 5/22

Got some catching up to do again (been one of those weeks)
Sun 5/20 - Quads
Leg press: 2 warms, 30//100, 330/10, 375/12
Squat: 1 warm, 110/10, 120/10, 130/8
Leg ext: 1 warm, 65/10, 70/10, 75/12
DB lunge: 3 x 12, 20 & 25 lb dbs
Front Squat: 65/15, 75/15

Wish I could get heavier on squats. Not sure if its truly the knee issues or fear - hum ....

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Mon 5/21 - OFF
Was supposed to be chest & tris. Unfortunately work got in the way so no a.m. lifting then fell asleep on the couch after work (boo!)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tues 5/22 - Chest & Tris (a.m. weights)
Flat db press: 2 warms, 30/9, 35/9, 35/10
Sl incl db press: 1 warm, 30/10 x 2
Flat bar: 1 warm, 70/10, 80/9
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/11

Cardio - p.m.
Intervals on bike

Abs: 3 x 15
Swiss ball crunch
Basic crunch
Bicycle crunch
Plank & hold 1 min x 3

Legs are still sore from Sunday (yay!) Feeling like I'm getting some strength back - yippee. Ok, back to work.. somthing tells me this week ain't getting any easier.


If it's important to you, you will find a way. If it's not, you will find an excuse.

Thurs 5/17 - Sat 5/19

Got some catching up to do -

Thurs 5/17 - Back & Hammies
Lat pull (wide): 2 warms, 80/10, 85/10, 90/8
Bent over row: 1 warm, 70/8, 75/8, 80/10
Rope pull down: 1 warm, 100/8, 110/8
DB deads: 1 warm, 50/10, 55/10 x 2
Leg curl: 2 warms, 60/10, 65/10, 70/10
Cardio: Intervals - bike

Subbed out the pull ups and bar deads. Wearing a boot made it too challenging to do these two.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Fri 5/18 - Bi's & Shoulders
Shoulder press: 2 warms, 30/8 x 2, 35/8
1 arm cable side lateral: 1 wm, 15/10, 20/10 x 2
Seated rear delt: 1 warm, 12.5/12, 15/12, 17.5/10
-ss- upright row: 30/12, 40/12 x 2
Hammer curl: 1 warm, 17.5/6, 20/6, 25/6
Close curl (bar): 1 warm, 40/10 x 2
1 arm cable curl: 30/12, 35/12 x 2

Cardio: 30 mins bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sat 5/19:
Off from weights. Intervals - 45 mins spin class

All caught up :)

Weds 5/15 - Chest & Tris

Routine C
Flat db press: 2 warms, 30/8, 30/8, 35/10
Sl incl db press: 1 warm, 25/10, 30/10
Flat bar press: 1 warm, 70/10, 80/10
Close db press: 2 warms, 25/10, 30/9
Reverse pressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/10

Cardio:
30 mins bike

Workout was just ok. Foot is in a boot and didn't realize how much I press into my feet or use my legs to kick up the weights.

Hate to be a pest, but.... will you be sending over an update meal and/or workout plan this week? Other than adding the PopShop for lunch and a billion whoopie pies last weekend, I've been following last year's post comp plan.

Thanks!

You win some, you lose some, and some get rained out, but you gotta suit up for them all.
- J. Askenberg

Tues 5/15 - Quads

Back on a regular schedule post show and post Mudder.

Monday - 5/14
Cardio/intervals (1 hr spin class)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday - 5/15
Quads - Routine C
Leg press: 2 warms, 250/10, 300/10, 350/12
Squat: 1 warm, 100/10, 130/10, 130/8
Leg ext: 65/10, 70/10, 75/11
DB lunge: 3 x 12 / 20 & 25 lbs dbs
Front squat: 65/15, 70/15

Cardio - 20 mins stairmaster

Workout was challenging as my knees are a little sore and foot/ankle is buised up and swollen.

Hope the Franco family enjoyed Mare's birthday. Have a great night.

Weds 5/2 - Chest, Shoulders, Tris

Weights - a.m.
Flat bar press: 1 warm, 50/15, 55/15, 60/13, 65/12
Flat db fly: 10/15, 12.5/15, 15/15, 17.5/15
DB shoulder press: 17.5/15, 20/15, 22.5/15, 25/12
1 arm side lateral (cable): 12/15, 15/15 x 2
Lying db ext: 10/15, 10/15, 12.5/15, 12.5/13
1 arm pressdown: 30/15, 35/15, 40/13, 40/12

Cardio - p.m.
20 mins precor

Felt good today. Sleeps been lacking this week (as you can see by the 12:30 post). I swear the work Gods have in for me when I compete - lol. Oh well, this too shall pass.

Good thing today was a big fat carb day - woot! Energizer bunny here :) Off to finish a few things and get to bed so we can do it all again tomorrow. G'night!

You will never know your limits until you push yourself to them.

Tues 5/1 - Back & Bis

Weights - a.m.
Pullups - 4 x to failure
Rope pulldown - 1 warm, 50/15, 55/15 x 2
Str arm pulldown: 45/15, 50/15, 55/15, 55/12
Incl db curl: 10/15, 12.5/15, 12.5/15, 15/10
Bar curl (close): 20/15, 25/15, 30/15, 35/11
1 arm cable curl: 15/15, 20/15, 20/13, 20/12

Cardio - p.m.
30 mins stairmaster

Posing practice and a quick ab series.

Feeling like the energizer bunny today after 2 days of added rice cakes - LOL.

The competition is and has always been against yourself.
~Ollie Cooperwood

Mon 4/30 - Legs

Quads / Hammies - a.m. weights
Squat: 2 warms, 85/15, 95/15, 105/15, 110/12
Leg ext: 1 warm, 50/15, 55/15, 60/15, 60/10
Leg press: 200/15, 220/15, 240/14, 250/10
DB lunge: 3 x 15, 20 lb dbs
Deads: 1 warm, 75/15, 90/15, 100/15, 115/15
Good mornings: bar/15, 55/15, 60/15, 65/15

Legs are spent!

Cardio - p.m.
40 mins ss: 20 mins stairmaster + 20 mins treadmill

Good greif legs are jello! Had to bail after 20 mins on the starimaster. Back to back days of intervals on the spin bike Sat/Sun and a morning of quads/hammies my legs couldn't take more than 20 mins of it.

Really tired today. Will send pics later in the day tomorrow - have back to back meetings beginning at 8 AM and will be too pressed for time to do them first thing. So excited to see the lineup of competitors. Nervous but excited :)


Adventure: the pursuit of life.
~Daniel Roy Wiarda

Fri 4/27 - Back & Hammies

Routine B - a.m. weights
Lat pull wide (palm up): 2 warms, 85/10, 90/10, 95/9
Close row (low cable): 1 warm, 70/12, 75/12 x 2
Bent over row: 1 warm, 75/10 x 2, 80/10
DB deads: 1 warm, 50/10, 55/10 (hammies were really tight today!)
Good mornings: bar/12, 65/12, 70/12
Glute / ham raise: 3 x to failure

Cardio - p.m.
30 mins stairmill + 30 mins treadmill 4.2 @ 6 incline

Not feeling the love today. I feel fat and bloaty and overall just "ucky".

"If you're feeling low, don't despair. The sun has a sinking spell every night, but it comes back up every morning. The way I see it, if you want the rainbow, you gotta put up with the rain."
~ Dolly Parton

Thurs 4/26 - Chest & Tris

Routine B - a.m. weights
Slight incl bar press: 2 warms, 65/8, 70/8, 75/7
Incl db press: 1 warm, 25/10, 30/10, 35/8
Flat fly: 1 warm, 22.5/12 x 2
Tricep dips: 4 x failure
Rope pressdown: 1 warm, 95/12, 110/11
Lying bar ext: 30/10, 40/8

Abs:
Hip ups on bench 3 x 15
Bicycle crunch 3 x 15
Plank --> pike --> knees in w/TRX straps 3 x 20 (burning abs!)

Cardio p.m.
HIIT - intervals on bike

Felt good today despite being up and on line at 4:30 a.m. Not sure why I'm still wide awake?!
Don't use any energy drinks or anything (tried those Rockstars - I don't know how Nic drinks them - OMG my eyes were on fire) Anyway... planning my peak week meals since I can't sleep.

Now I'm hungry and babbling - lol.


“Our aspirations are our possibilities.”
-Robert Browning

Weds 4/25 - Quads

Routine B - a.m. weights
Squats: 2 warms, 110/10, 120/10, 130/7 (UGH), 110/15
Hack squat: 1 warm, 90/10, 110/12
Bar lunge: 55/12, 65/12, 70/12
Leg ext: 70/10 x 2
Leg press: 275/17, 300/15
Sissy Squat: 3 x 20

Cardio - p.m.
30 mins stairmaster + 30 mins eliptical

Not sure what happened with the squats but I just couldn't squeek out 10 reps at 130? Dropped back to 110 and rep'd it out. A few less reps on the leg press too. Cardio at 6:30 tonight was an effort - feeling pretty tired today. Got it done.


If you really want to do it, you do it. There are no excuses.
~Bruce Nauman

Tues 4/24 - Bis & Shoulders

Routine B - a.m. weights
Side laterals: 1 warm, 15/10, 17.5/10, 20/8
High Incl DB press: 1 warm, 30/10 x 2, 35/9
Floor raises: 1 warm, 7.5/10, 80/10 (ugh... burning burning burning shoulders)
Incline DB curl: 1 warm, 15/6 x 2, 17.5/6
Cable curl: 90/10, 95/12
1 arm preacher: 15/12, 15/10

Cardio - p.m.
Intervals: Sprints on the spin bike

Abs
Weighted rope 3 x 25
Swiss ball crunch 3 x 15
Reverse crunch 3 x 15
Side plank / hip drops 3 x 15
Plank - hold 90 seconds x 3

Looonnnggg day --> now 9:15 p.m. and I'm wiped out! Off to shower, pack my gym bag for the a.m. and start all over. Thrilled to find I don't need to be in North Jersey tomorrow by 7:30 a.m. - woot!!!! Life is good :)


The world of achievement has always belonged to the optimist.
~Harold Wilkins

Mon 4/23 - Back & Hammies

Routine B - a.m. weights
Lat pull (palm up): 2 warms, 85/10, 90/10, 95/9
Close row (high - machine):60/12, 70/12, 80/12
Bent over row: 1 warm,75/10 x 2, 80/10 (really 9 - 10th one was bad)
DB deads: 1 warm, 50/10 x 2
Good mornings: bar/12, 65/12, 70/12
Glute ham raise: 3 x to fail

Cardio - p.m.
60 minutes ss (30 eliptical + 30 treadmill / incline)

Solid workout with just 12 days left! Time is flying by now.


The most important thing about goals is having one.
- Geoffry Abert

Sun 4/22 - Chest & Tris

Routine B
Incline chest press: 2 warms, 65/8, 70/8, 75/7
Incline db press: 1 warm, 25/10, 30/10, 35/8
Flat fly: 1 warm, 22.5/12 x 2
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 95/10, 110/10

Abs:
Decline bench 3 x 15
Swiss ball crunch 3 x 15
Plank & hold 1 minute x 3

Cardio:
Intervals


Hit the gym first thing thing this morning and glad I did. Workout was much better than my last round of chest/tris. Felt really tired after a solid 2 hr workout *yawn* followed up by 30 minutes of posing / t-walk practice.

Finishing up meal prep for the week and getting ready for Monday to start it all over again :)
Show was great and really got me psyched about Richmond.


Progress always involves risk. You can’t steal second base and keep your foot on first.
~ Frederick Wilcox

Fri 4/20 - Quads

Routine B - a.m. weights
Squat: 2 warms, 110/10, 120/10, 130/10
Hack squat: 1 warm, 90/10, 100/10
Bar lunge: 55/12, 65/12, 70/12
Leg curl: 70/10 x 2
Leg press: 275/20, 300/17
Sissy squat: 3 x 20

Cardio: 30 mins stairmaster + 15 mins eliptical

~~~~~~~~~~~~~~~~~~~~~

Sat 4/21 - Day off from weights
Intervals on bike

Great show today. Always fun and nice to see everyone. Have made so many wonderful friends as part of this sport ~ they are all a little cracked though (I think that's what makes it so special)


“A true friend is someone who thinks that you are a good egg even though he knows
that you are slightly cracked”

Thurs 4/19 - Bis & Shoulders

Routine B - a.m. weights
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
High incl db press: 1 warm, 30/10, 35/7 (UGH), back to 30/11
Floor raises: 1 warm, 7.5/10, 8/10 (burning...)
Incl db curl: 1 warm, 15/6 x 2, 17.5/6
Cable curl: 90/10, 95/10
1 arm preacher: 15/12, 15/11

Cardio / TRX - p.m.
30 mins stairmaster
TRX class
15 mins bike

Workouts have been ok. Frustrating when I can't hit 35 for 10 reps on the presses but giving it all I got.


The question isn't who is going to let me; it's who is going to stop me.
~Ayn Rand, The Fountainhead

Weds 4/18 - Back & Hammies

Routine B - a.m. weights
Lat pull (palm up): 2 warms, 85/10, 90/9, 95/8
Close row (high): 50/12, 60/12, 65/12
used the isolateral high row machine (never used this before - nice change)
Bent over row: 1 warm, 70/10, 75/10, 80/10
DB deads: 1 warm, 50/10 x 2
Good mornings: bar/12, 65/12, 70/12 (love these!)
Glute / ham raise: 3 x to failure (hate these!)

Abs - 3 x 15
Reverse crunch
Scissor kicks
Swiss ball pull ins
Plank & hold 1 minute x 2

Cardio - p.m.
Intervals: Sprints on the bike

Overall a solid workout. Feeling tired today - didn't sleep well and working late tonight.
Staying focused & gettin' it done!


Winning doesn't always mean being first. Winning means doing better than you've done before.
~Bonnie Blair

Tues 4/17 - Chest & Tris

Routine B - a.m. weights
Slight incl bar press: 2 warms, 60/8, 65/8, 70/8
Incl db press: 1 warm, 25/10, 30/10 x 2
Flat fly: 1 warm, 20/12, 22.5/12
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/6 (UGH), back to 30/15
Rope pressdown: 1 warm, 95/10, 110/10

Cardio - p.m.
25 mins stairmaster + 20 mins bike

Have not done incl bar presses in forever - forgot how much more challenging they are than flat bar. Couldn't hit 10 reps on the lying bar ext today - crap!
Triceps were on fire so I know I worked 'em. Just not sure who borrowed my strength today?!

~~~~~~~~~~~~~~~~~~~~~~

Monday 4/16
Off from weights. Intervals (sprints on the spin bike)
Abs - swiss ball work


Tough times don't last. Tough people do.

Sun 4/15 - Quads

Routine B
Squats: 2 warms, 90/10, 110/10, 130/8
Hack squat (hack squat machine): 1 warm, 90/10, 110/10
Bar lunge: bar/12, 65/12, 70/12
Sissy squat: 3 x 20
Leg press: 275/20, 300/18

Cardio (post lifting)
45 mins stairmill

Between lifting and the stairmill - burning quads!!!

Did my taxes (yay - well not really but their done) and then some yard work. Overalla productive day. Lovin' the high carb day - woot!

EAT! You're not a rabbit, so don't eat like one
(this made me laugh b/c my coworkers think I starve myself - then they see me carry my cooler into the office - hello!)

Sat 4/14 - Bi's & Shoulders

Routine A

Seated bar press: 2 warms, 50/8, 55/8, 60/8

Seated side laterals: 12.5/10 x 2/ 15/10

Front raise/rear delt (ss): 12.5/12, 15/12, 17.5/9

Rope curl: 85/10, 90/10

Con curl: 15/12, 17.5/12

Bar curl: 40/7, 50/5 (UGH)!!, 40/10

Couldn't hit the 50's today (changed the order and did them last - poo!)

Cardio: 45 mins bike

Then off to posing class. So much fun to see everyone's progress in both their physique and in their posing. Very thankful to have met so many great people!

Gratitude is the sign of noble souls.

~Aesop

Fri 4/13 - Back & Hammies

Routine A - a.m. weights
Lat pull (wide): 2 warms, 80/8, 85/8, 85/10
Deads (str leg / bar): 2 warms, 100/10, 125/10, 135/10
DB Bench row: 25/10, 30/10, 35/10
Seated cable row: 70/12, 75/12 x 2
Leg curl: 1 warm, 60/10, 65/10, 70/10
Single leg curl: 25/12, 27.5/12 x 2

Cardio: Intervals
Sprints on the spin bike - 5 min warm, 20 min sprints, 15 min cool down
My booty hurts (a good hurt)


Implemented changes as instructed and feeling kinda bloaty today. I felt like it was lot of carbs (who'd of thought I would ever say that right?)

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

Thurs 4/12 - Chest & Tris

Routine A - a.m. weights
Incline DB press: 2 warms, 25/8, 30/8 35/8
Flat bar press: 1 warm, 65/8, 70/10
Pushups: 3 x to fail
Triceps pressdown: 2 warms, 115/12, 120/12
Lying db ext: 12.5/10 x 2
1 hand pressdown: 50/12, 60/12

Cardio - 45 mins p.m.
20 mins stairmill + 25 mins recumbent bike

Did the db presses correctly this time :) Foot was not screaming after getting off the stairmill so I may actually try to run tomorrow and take her for a test drive.

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Weds 4/11 - day off from weights
Cardio: Intervals 1 hr spin class (lots of sprinting!)
Ab work with swiss ball

~~~~~~~~~~~~~~~~~~~~~~~~~~~

We are what we repeatedly do, excellence then is not an act, but a habit.

Tues 4/10 - Quads

Routine A - a.m. weights
Leg extension: 2 warms, 75/10, 80/10
Front squat: 2 warms, 75/8, 80/8, 85/8
Sumo DB: 75/10, 80/10, 80/15
Split Squat (smith machine/leg on bench): 40/12, 50/12, 60/12
Leg press: 275/20, 300/17

Cardio - p.m.
45 mins recumbent bike

A pretty good quad workout today followed by a cortisone injection in my foot tonight. Doc said to stay light (no running, no spinning, no boot camp, no stairmaster - UGH) No running for 2-3 days. Good news is that I'm on the mend - yippee!!!

Any change, even a change for the better, is always accompanied by drawbacks and discomforts.
~Arnold Bennett

Mon 4/9 - Bis & Shoulders

Routine A - a.m. weights
Seated bar press: 2 warms, 45/8, 50/8, 55/6 - UGH, second attempt, 55/7
Seated side laterals: 12.5/10, 12.5/10, 15/10
Front raise / rear delt (ss): 12.5/12, 15/12, 17.5/10
Bar curl: 1 warm, 40/7, 45/6, 50/6
Con curl: 15/12, 17.5/12
Rope cable curl: 80/10, 85/10

Cardio - p.m.
Intervals - 50 min spin class

Wasn't feeling very strong today - boo :( Gave it my best but it just seemed like I couldn't hit the same #'s as last go round on some stuff. Tomorrow is a new day!

Success consists of going from failure to failure without loss of enthusiasm.
- Winston Churchill

Sun 4/8 - Back & Hammies

Routine A
Lat pull (wide): 2 warms, 80/8, 85/8, 90/7
Deads (str leg bar): 2 warms, 100/10, 125/10, 135/11
DB bench row: 25/10, 30/10, 35/10
Seated cable row (wide): 60/12, 65/12
Leg curl: 1 warm, 60/10, 65/10, 70/10
Single leg curl: 25/12, 27.5/12, 27.5/10

Abs:
Worked abs with TRX system (burning!)

Cardio:
25 mins stairmaster + 20 mins bike

Overall a decent workout. Had trouble with the lat pulls and the bench rows seemed particularly challenging today (form was pretty bad on the last few reps).

A great day with the hubby and the in-laws. Very blessed to have them!

Blessed are they who see beautiful things in humble places where other people see nothing.

Thurs 4/5 - Quads

Routine A - a.m. weights
Leg ext: 2 warms, 75/10, 80/10
Front Squat: 2 warms, 75/8, 80/8, 85/8
Sumo DB squat: 1 warm, 75/10, 80/10, 80/15
Split squat: (leg on bench) 35/12, 45/12, 55/12
Leg press: 275/20, 300/15

Cardio p.m.
45 mins eliptical

Not terribly shabby considering not much sleep the night before. Always working on that.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday 4/6 - off from lifting.
Headed to spin class for intervals today and some ab work.


Don't give up when everything doesn't fall into place.

Weds 4/4 - Bis & Shoulders

Routine A - a.m. weights
Seated bar press: 2 warms, 50/8, 55/8, 60/8
Seated side laterals: 12.5/12, 12.5/12, 15/11
Front raise / rear delt fly (ss): 1 warm, 12.5/12, 15/12, 17.5/12
Bar curl: 1 warm, 40/6, 45/6, 50/5
Conc curl: 17.5/12 x 2
Rope cable curl: 80/10, 85/10

Cardio: p.m. Intervals
50 minute spin class


Long day, gonna be a long night (still working). The gym is a welcome break.

Tues 4/3 - Back & Hammies

Routine A - a.m. weights
Lat pull (wide): 2 warms, 80/8, 85/8, 90/8
Deads (str leg / bar): 2 warms, 100/10, 110/10, 120/10
DB bench row: 1 warm, 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12
Lying leg curls: 1 warm, 60/10, 65/10, 70/10
Single leg curls: 25/12, 27.5/12 x 2

Cardio - p.m.
25 stairmill + 25 precor

Solid workout. Foot is a little messed up so no boot camp - BOO :(
Overall life is good - less than 5 weeks to go!

Try not to become a person of success but rather a person of value.

Sun 4/1 - Chest & Tris

Routine A
Inc DB press: 2 warms, 30/8, 35/8, 35/10
Flat bar: 1 warm, 70/8, 80/8
Pushups: 3 x to failure
Lying db ext: 1 warm, 12.5/10, 15/9
Triceps pressdown: 2 warms, 115/12, 120/12
1 hand pressdown: 50/12, 60/10

Abs:
Hip ups on bench (3 x 15)
Pull-ins on bench (3 x 15)
Knee raises (3 x 20)
Reverse crunch (3 x 15)
Plank & hold (3 x 30 seconds)
WHEW!

Cardio:
30 mins stairmaster + 20 mins recumbent bike

~~~~~~~~~~~~~~~~~

Sat 3/31 - Quads with the boss
Lots of squats!
Cardio - only got in 30 mins of cardio with the grandkids here. First (and last) time during prep I didn't get in the required cardio - 15 mins shy. It was a worthwhile trade off - very much enjoyed them!

~~~~~~~~~~~~~~~~~~

Work hard and play hard. But don't confuse the two.
~Author Unknown

Fri 3/30 - Bis & Shoulders

Routine A
Seated bar press: 2 warms, 50/8, 55/8, 60/8
Seated side laterals: 12.5/10, 12.5/10, 15/10 (these are so much harder seated?!)
Front raise / rear delt fly (ss): 12.5/12, 15/12, 17.5/11
Bar curl: 1 warm, 40/6, 45/6, 50/6
Conc curl: 15/10, 17.5/10
Rope cable curl: 80/10, 85/10

Off day from cardio. Went for 3 mile run (really a jog).

Didn't feel much like working out today. Work's kinda crazy and just needed to fit it in. Glad I did - felt sooo much better afterward!!


The difference between the impossible and the possible lies in a person's determination.
~Tommy Lasorda

Thurs 3/29 - Back & Hammies

Routine A - a.m. weights
Lat pull (wide): 2 warms, 80/8, 85/8, 90/8
Deads (str leg bar): 100/8, 110/8, 120/8
DB bench row (single arm): 25/10, 30/10, 35/10
Seated cable row (close): 70/12, 75/12
Lying leg curl: 1 warm, 60/10, 70/10, 75/10
Single leg curls: 25/12, 27.5/12 x 2

Cardio - p.m.
Intervals: 50 minute spin class

Workout was good, again nothing terribly exciting but getting it done and still feeling strong at this point in my prep.

I have not done straight leg deads for some time. I prefer them as I feel it much more in my hammies even though I'm using less weight.

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Weds 3/28 - Day off from lifting
45 mins cardio (ss) - a.m.
Pilates reformer class - p.m.


What you get by achieving your goals is to as important as who you become by achieving your goals.

Tues 3/27 - Chest & Tris

Routine A - a.m. weights

Incl DB press: 2 warms, 30/8, 35/8 x 2

Flat bar press: 1 warm, 70/10, 80/9

Pushups: 3 x to failure

Triceps pressdown: 2 warms, 110/10, 120/10

One hand pressdown: 50/12, 55/12

Lying DB ext: 1 warm, 12.5/12, 15/8 (ugh!), 12.5/10

Cardio: p.m.

Spin class --> endurance ride

Was disappointed it was not intervals - poo!

Abs:

Swiss ball work

Those lying DB extensions still kick my butt! Right about now, I'm with Lou!! (only make mine a cupcake).

I have nothing to say I just want to eat my cake!

~Lou Ferrigno

Mon 3/26 - Quads

Routine A - a.m. weights

Leg ext: 1 warm, 75/10, 80/10

Front Squat: 2 warms, 70/8, 80/8, 85/10

Sumo DB: 1 warm, 70/10, 75/10, 80/15

Split squat (leg on bench / smith machine): 35/12, 45/12, 55/12 - quads on fire!

Leg press: 300/15, 325/15

Cardio - p.m.

45 mins precor machine

Overall workout was good. I'm really tired and kinda cranky today -- took everything I had to bang out the cardio. Even got 7 hrs sleep last night and off to bed early tonight.

“In three words I can sum up everything I've learned about life. It goes on.”

~Robert Frost

Fri 3/23 - Sun 3/25

Fri 3/23 - Cardio only

45 mins starimaster

Weighted ab work

~~~~~~~~~~~~~~~~~~~~~~~~

Sat 3/24 - Routine C / Back & Hammies

Deload week

Deads: 2 warms, 120/5, 130/5, 140/10

Bent over row: 2 warms, 75/8, 80/8, 85/8

Lat pull wide: 2 warms, 80/10, 85/10, 90/10 (well, 9 1/2)

Rope pulldown: 100/8, 110/8

Str arm pulldown: 50/12, 55/12, 60/12

Lying leg curls: 1 warm, 60/10, 70/10, 75/10

Cardio: Intervals - 50 min spin class

~~~~~~~~~~~~~~~~~~~~~~~~~~

Sun 3/25 - Routine C

Deload week

Military press: 2 warms, 30/5, 35/5 x 2

Seated rear delt: 1 warm, 17.5/12 x 2

-ss- Upright row: 1 warm, 40/12, 50/10

1 arm side lateral (cable): 1 warm, 20/10 x 2

1 arm cable curl: 1 warm, 35/12 x 2

Hammer curl: 2 warms, 20/6, 22.5/6, 25/5

Bar curl (close): 40/8 x 2

Cardio: post lifting

45 mins ss: 25 stairmill + 20 treadmill 3.8 @ 9 incline

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Workouts have been solid, although nothing to get too excited about. Happy to be feeling better and gettin' it done :)

Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.

Thurs 3/22 - Chest & Tris

Routine C - a.m. weights (deload)
Bench: 2 warms, 65/5, 70/5, 75/9
Flat DB press: 2 warms, 30/8, 35/8 x 2
Sl incl DB press: 1 warm, 30/10, 35/10, 35/8
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 50/12, 50/12, 50/10
1 arm rope pressdown: 50/12 x 2

Cardio: p.m.
45 mins bike

Workout felt much better today; I'm actually on the mend -- yipppeee!!! Deload week was perfect timing. Just over 6 weeks to go - WOW did that fly by!


Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

Weds 3/22 - Quads

Routine C - a.m. weights (deload)
Squat: 2 warms, 90/5, 100/5, 110/12
Leg press: 2 warms, 300/10, 340/10, 360/10
Leg ext: 2 warms, 80/10 x 2
DB lunge: 3 x 12 / 25 lb dbs
Front squat: 65/15 x 2

Cardio - p.m.
45 mins recumbent bike at home
split 20/25

Still feeling quite a bit under the weather. Getting plenty of sleep (unfortunately that's all I want to do - can't breathe, sore throat ugh!) Considering how crappy I feel, workout was decent.
Spent by the p.m. so rode the bike at home and split the 45 mins into 2. Getting it done!


"How long does getting thin take?" asked Pooh, anxiously.
~A.A. Milne (I just love Pooh!)

Tues 3/20 - Bi's & Shoulders

Routine C - a.m. weights
Military press: 2 warms, 35/5, 35/3, 40/1 (no spotter today)
Seated rear delt: 1 warm, 17.5/12 x 2
-ss- Upright row: 1 warm, 40/12 x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/10
1 arm cable curl: 1 warm, 30/12, 35/12
Hammer curl: 2 warms, 17.5/6, 20/6, 22.5/6
Close curl (bar): 1 warm, 40/8 x 2

Abs:
Decline bench 3 x 15
Swiss ball crunch 3 x 15
Weighted rope 3 x 25
Plank & hold 3 x 1 minute

Cardio - p.m.
Boot camp - ACK, whole class was tabata. I thought I was gonna die.
I think this one counts as my second interval for the week.

Still stuffy and a bit tired but getting it done. Boot camp was extreemly challenging. I'll sleep well tonight!


There are no shortcuts to any place worth going.
~Beverly Sills

Mon 3/19 - Back & Hammies

Routine C - a.m. weights
Deads: 2 warms, 150/5, 160/3, 170/1 - bad form!
Bent over row: 1 warm, 75/8, 80/8, 85/8
Pull ups: 4 x to failure
Rope pulldown: 100/8, 110/8
Str arm pulldown: 50/12, 55/12, 60/12
Leg curls: 1 warm, 60/10, 70/10, 80/10


Cardio - p.m.
Intervals - 1 hr spin class

Workout was not the best. Full out sinus infection and started on antibiotics today. Head is pounding but got it done!


"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
John D. Rockefeller

Sat 3/17 - Chest & Tris

Routine C - weights

Bench: 2 warms, 80/5, 90/3, 100/6 (w/spotter)

Flat DB press: 30/8, 35/8, 35/10 (couldn't hit 40 - no spotter but had more gas for the 35's)

Sl incline DB press: 1 warm, 30/10, 30/10, 35/10

Close DB press: 25/10, 25/10, 30/10

Reverse pressdown: 50/12 x 2

One arm rope pressdown: 50/12 x 2

Cardio - took a 1 hr spin class 30 mins post lifting

P.M. - took an awesome posing class! Then to stop at the in-laws in the way home for a nice visit. Great day :)

Sun 3/18 - unfortunately woke up pretty sick today - boo! Taking today off and hoping tomorrow to feel better.

“Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.”

Weds 3/14 - Fri 3/16

Wed 3/14 - Off day
Took a pilates reformer class. No cardio.

~~~~~~~~~~~~~~~

Thurs 3/15 - Bi's & Shoulders

Routine C - a.m. weights
Military press: 2 warms, 30/3, 35/3, 40/3
Seated rear delt: 1 warm, 17.5/12 x 2
-ss- Upright row: 1 warm, 40/12 x 2
1 Arm side lateral (cable): 15/10, 20/10
1 Arm cable curl: 30/12, 35/12
Hammer curl: 2 warms, 17.5/6, 20/6, 22.5/6
Close curl (bar): 1 warm, 40/8 x 2

Cardio - p.m.
Intervals / spin class

~~~~~~~~~~~~~~~~~~

Fri 3/16 - Quads

Routine C - a.m. weights
Squats: 2 warms, 105/5, 120/3, 135/4
Leg press: 2 warms, 270/10, 320/10, 360/10
Leg ext: 1 warm, 100/10, 110/10
DB lunge: 3 x 12 / 25 lb & 30 lb
Front squat: 65/15, 70/15

Cardio: 2 hrs post lifting
45 mins starimaster

Abs:
Hip ups on bench 3 x 15
Rev crunch 3 x 15
Knee raises 3 x 20
Plank & hold 3 x 1 minute

Worked out a my old gym today with some friends. Leg ext machine much lighter (didn't make that much of gain - although it looks great - LOL) All caught up!

Life doesn't require that we be the best, only that we try our best.
~H. Jackson Brown

Tues 3/13 - Back & Hammies

Routine C - a.m. weights
Deads: 2 warms, 140/3, 160/3, 170/3
Bent over row: 1 warm, 75/8, 80/8 x 2
Pullups: 4 x to failure
Rope pulldown: 100/8, 110/8
Str arm pulldown: 110/12, 55/12, 120/12
Leg curls: 60/10, 70/10, 80/10

Cardio - p.m.
Boot camp - jump squats, burpees, v-ups, jump rope, jumping jax, push ups, plank and lets do all again! Fun times!!


Don't be too impressed with the significant gains on the str arm pulldown. Used a diff machine - double pully system so could use more weight (looks impressive - lol).


A determined person doesn't find it hard to succeed; they find it hard to stop trying.

Monday 3/12 - Chest & Tris

Routine C - a.m. weights
Bench: 2 warms, 75/3, 85/3, 95/failed - only hit 2 and no spotter today
Flat DB press: 1 warm, 30/8, 35/8 x 2
Sl incl db press: 1 warm, 30/10, 30/10, 35/10
Close db press: 2 warms, 25/10, 30/10 x 2
Rope pressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/10

Cardio - p.m.
Intervals - 50 min spin class

Totally lost focus during the bench and couldn't hit 3 reps. Not sure what happened.

Other than getting stuck under the bar (for the second time in a month) workout was pretty good. Didn't feel much like heading to spin class after a long work day, but glad I did!

The world is like a mirror; frown at it, and it frowns at you. Smile and it smiles, too.
~Herbert Samuels

Sat 3/10 & Sun 3/11

Sat 3/10
Cardio - a.m. Intervals
Hit the spin bike for 30 mins at 7:30 a.m.
Quad workout with the boss at 10:00


Sun 3/11
Day off from weights
Will hit the cardio for 45 mins ss and then some abs.
Have a room at the pilates studio for an hour tommorrow to practice posing and T-Walk.


Thanks for great workout!


Movement is a medicine for creating change in a person's physical, emotional, and mental states.
~ Carol Welch ~

Friday 3/9 - Bis & Shoulders

Routine C - a.m. weights
Military press: 2 warms, 30/5, 35/5, 35/7
Seated rear delt: 1 warm, 17.5/12, 17.5/12
-ss- Upright row: 1 warm, 40/12, x 2
1 arm side lateral (cable): 1 warm, 15/10, 20/10
1 arm cable curl: 30/12, 25/12
Hammer curl: 2 warms, 17.5/6, 20/6, 22.5/6
Close curl (bar): 1 warm, 40/8 x 2

Abs:
Knee raises 3 x 20
Hip ups on bench 3 x 15
Decline bench 3 x 15

Cardio - p.m.
45 mins stairmaster

Decent workout - nothing terribly exciting today and still can't hit those darn 40's on my own. Gave it my all :)


Never feel sorry for yourself. Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger.

Thurs 3/8 - Back & Hammies

Routine C - a.m. weights
Deads: 2 warms, 135/5, 150/5, 170/5 (not) :( 170/2 with good form, 150/5
Bent over row: 1 warm, 75/8, 80/8 x 2
Pullups: 4 x to fail
Rope pulldown: 100/8, 110/8
Str arm pulldown: 50/12, 55/12, 60/12
Lying leg curl: 1 warm, 60/10, 70/10, 80/10

Cardio - p.m.
Intervals: sprints on the treadmill at 2 & 2.5 incline

Annoyed that I couldn't hit 170/5 with good form on the deads. Total lower back and knew it was bad so dropped the weight. Next time I'm nailing it!

~~~~~~~~~~

Weds 3/7 - Day off from weights
a.m. Cardio - 45 mins recumbent bike
Pilates reformer class in the p.m.


Success is the proper utilization of failure.
- Anonymous

Tues 3/6 - Chest & Tris

Routine C - a.m. weights
Bench: 2 warms, 70/5, 80/5, 90/10
Flat db press: 1 warm, 30/8, 35/8 x 2
Slight incl db press: 1 warm, 30/10, 30/10, 35/10
Close db press: 2 warms, 25/10, 30/10
Revpressdown: 1 warm, 50/12 x 2
1 arm rope pressdown: 50/12, 50/10

Cardio: Intervals - 50 min spin class


Spotter on last few reps of bench press - whew! Getting stuck is no fun.
Lesson learned on a prior workout: Go heavy, no spotter --> DO NOT put clips on the end in case you need to dump the weights (which I did) Thank the good Lord no one was around!! Embarassing gym moment.

Feeling good, hitting macros, still feeling strong.


Every job is a self-portrait of the person who did it. Autograph your work with excellence.

Mon 3/5 - Quads

Routine C - a.m. weights
Squats: 2 warms, 95/5, 110/5, 125/5, 135/8
Leg press: 2 warms, 350/10, 400/10, 425/10
Leg ext: 80/10 x 2
DB lunge: 3 x 12 (25, 30 lbs)
Front squat: 65/15 x 2

Couldn't hit more than 2 sets of 15 with 65 on the front squats. Quads were fried from squats and leg press. Had a spotter on last 2 reps/last set of squats (felt better with a security blanket!)

Felt pretty good about today's workout and the fact that I actually like quad day :)

Cardio - p.m.
45 mins recumbent bike

Feeling kinda bloaty today -- even my rings are tight. Hopefully not so tomorrow. Off to bed or I will turn into a pumpkin.

"Life shrinks or expands in proportion to ones courage."
- Anais Nin

Sun 3/4 - Bi's & Shoulders

Routine B - (deload)
Military press: 2 warms, 30/5, 35/5, 35/8
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (boy am I glad I'm done with these for now)
Inc db curl: 1 warm, 15/6, 17.5/6 x 2
1 arm preacher: 15/12, 17.5/10
Cable curl: 95/10, 100/10

Cardio: post lifting
45 mins eliptical (kinda boring but needed to change it up)

Start routine C tomorrow. Always excited to change it up and revisit an old routine. Hope to see some gains from where I was last go round.

Strive for progress, not perfection.
-Unknown

Sat 3/3 - Back & Hammies

Routine B - deload
Deads: 2 warms, 125/5, 135/5, 165/10 (9 really, 10th was poor form)
Good mornings: bar/12, 65/12 x 2 (love these!!)
Lat pull (palm up): 2 warms, 90/8, 95/8 100/8
Cable row (close): 75/10, 80/10, 85/10
High cable rope: 100/12, 110/12, 120/12
Glute/ham raise: 3 sets to failure

Cardio - post lifitng
Intervals - sprints on the treadmill (doing them at a slight incline, trying to train for those Tough Mudder hills!)

Another solid one - nothing terribly exciting. Slight gains on the high rope and fun to see where my deads are knowing that last year at this time 100 lbs was a struggle.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Friday 3/2
Day off from weights.
Cardio: 45 mins on the stairmaster (fun times!)
Abs: Worked 'em at home using my fun little gliders (killers those things are!)



I never regret it when I do it, but I always regret it when I don't.

Thurs 3/1 - Chest & Tris

Routine B - a.m. weights (deload)
Bench: 2 warms, 65/5, 70/5, 75/10
Incl DB press: 1 warm, 35/8 x 3
Flat fly: 1 warm, 20/12, 22.5/12
Tricep dips: 4 x to failure
Rope pressdown: 1 warm, 100/12, 110/12
Lying bar ext: 30/10, 40/10


Cardio - p.m.
Intervals - Spin class


Workout was good. No spotter today and just can't seem to get those 40 lb dbs up w/o one so I hit the 35's for 3 sets (last one was a stuggle!)

Tomorrow is a day off from weights. Will hit the gym for 45 mins cardio and do some abs.



Failure: A few errors in judgment repeated every day.
Success: A few simple disciplines practiced every day.

Weds 2/29 - Quads

Routine B - a.m. weights (deload)
Squats: 2 warms, 85/5, 95/5, 100/12
Hack squats: 1 warm, 90/10, 110/10
Bar lunge: bar/12, 65/12, 70/12
Sissy squat: 3 x 20
Leg press: 325/15, 375/15 (hurtin' booty and quads!)


Abs:
Weighted r0pe 3 x 25
Decline bench 3 x 15
Plank & hold 1 minute x 3


Cardio - p.m. - 45 minutes
Treadmill 30 mins (3.7@ 10 incline) + stairmill 15 minutes


Never measure the height of a mountain, until you have reached the top. Then you will see how low it was.

Tuesday 2/28 - Bi's & Shoulders

Routine B - a.m. weights
Military press: 2 warms, 30/5, 35/3, 40/1 (can't do these darn 40's - UGH)
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2
Incl db curl: 1 warm, 15/6, 17.5/6 x 2
Cable curl: 1 warm, 95/10, 100/10
1 arm preacher: 15/12, 17.5/11


Cardio - p.m.
1 hr boot camp (lots of plyo, burpees, mountain climbers - not so many push ups this week, whew!) Fun class :)


Solid workout. Last few days I've been making a real effort to get at least 6 - 7 hours sleep. That's tough for me. Going to bed having things "undone" at work just makes me toss and turn and dream about it . Working on that area - it needs a major overhaul!


For changes to be of any true value, they've got to be lasting and consistent.
~Anthony Robbins

Monday 2/27 - Back & Hammies

Routine B - a.m. weights
Deads: 2 warms, 150/5, 170/3, 185/3 (form was not the best on the last set)
Good mornings: bar/12, 65/12 x 2 (love these)
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Seated cable row (wide): 70/8, 75/8, 80/8
Cable pully (rope - high): 95/12, 105/12, 110/12
Glute / ham raise: 3 x to fail

Cardio - p.m.
Intervals 50 mins spin class

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sunday 2/26 - off from weights
45 mins ss cardio --> stairmaster
Trip to NY to see the boys :) Despite the temptatin of NYC, no cheat meals for me. I cooked dinner for everyone and we hung out and played Monopoly. Nice day with the family!


Family means putting your arms around each other and just being there.

Sat 2/25 - Chest & Tris

Routine B
Bench: 2 warms, 80/5, 90/3, 100/5 (boooya - had a spotter, whew)
Incl DB press: 1 warm, 30/8, 35/8, 40/6
Flat fly: 1 warm, 20/12, 22.5/12
Dips: 4 sets to failure
Lying bar ext: 1 warm, 30/10, 40/10
Rope pressdown: 1 warm, 100/12, 110/12

Abs:
Knee raises 3 x 25
Decline bench 3 x 15
Side plank w/hip drops 2 x 15
Plank and hold 1 minute 2 x's
(only 2 sets on the plank - spin class was about to start)

Cardio: Intervals
50 mins spin class

Overall a good workout. Nice to workout with someone so you can get the extra push :)
Trip to NY tomorrow - cardio only day. We will be eating in (I'll be cooking for the fam)

The most powerful force on earth is the human soul on fire
— Ferdinand Foch

Fri 2/24 - Quads

Routine B
Squat 2 warms: 105/5, 120/3, 135/3
Hack squat: 1 warm, 90/10, 110/10
Bar lunge: bar/12, 65/12, 70/12 - yea!!! finally!!!
Sissy Squat: 3 x 20
Leg press: 300/15, 350/15

Cardio (post workout)
Schedule didn't permit me to split lifting and cardio today - boo :(
45 mins treadmill 3.7 @ 9.5 incline

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs 2/23 - off from weights
Was supposed to be cardio/ab day with Friday quads and only a 10-15 min warmup on the bike (no cardio). After work, I hit the stairmaster for about 20 mins and felt really weak and tired. I hopped on the bike for a few since I figured I'd be sitting at least but couldn't finish my workout. Came home, ate and fell asleep for about 2 hrs. Not sure what was going on there?! I've never had that happen?!

Feeling better today and had a solid workout.


Being defeated is often a temporary condition. Giving up is what make it permanent.
~Marilyn vos Savant

Weds 2/22 - Bis & Shoulders

Routine B - a.m. weights
Military press: 2 warms, 30/3, 35/3, 40/5 (woo hoo - had a spotter!)
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/12 x 2 (burning!)
Cable curl (rope): 1 warm, 95/10, 100/10
Inc db curl: 1 warm, 15/6, 17.5/6, 17.5/5
1 arm preacher: 15/12, 17.5/11


Cardio - p.m.
Intervals -- sprints on the treadmill.


“There is no great achievement that is not the result of patient working and waiting.”
~ J. G. Holland

Tues 2/21 - Back & Hammies

Routine B - a.m. weights
Deads: 2 warms, 140/3, 160/3, 180/3
Good mornings: bar/12, 65/12 x 2
Lat pull (palm up): 2 warms: 85/8, 90/8, 95/8
Cable row (close): 70/10, 75/10, 80/10
Close row (rope / high pully): 95/12, 105/12, 110/12
Glute/ham raise: 3 x to fail

Cardio - 45 mins p.m.
30 mins stairmaster + 15 mins treadmill 3.7 @ 10 incline


Solid workout. Kinda hungry today even though it was a high carb day (yesterday was a low day and today I really felt it) Hopefully that means the metabolism is speeding up? This is the first I've really been hungry.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monday 2/20 - day off from weights
Intervals: spin & ab workout


Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible.
~ Francis of Assisi

Sun 2/19 - Chest & Tris

Routine B
Bench: 2 warms, 75/3, 85/3, 95/5
Incl DB press: 30/8, 35/8, 40/6
Flat fly: 1 warm, 20/12 x 2
Tricep Dips: 4 sets to failure
Rope pressdown: 1 warm, 100/12, 110/12
Lying bar ext: 30/10, 40/10

Cardio: 1 hr post weights
Bike 45 mins

Had a spotter for last set of bench and db press ... thank goodness!
Gains on the flat fly and the rope press (not much but happy to make them)!


"Winners are not those who never fail, but those who never quit."
~ Unknown

Sat 2/18 - Quads

Routine B
Squats: 2 warms, 100/3, 115/3, 125/7
Hack squat: 1 warm, 90/10, 110/10
Bar lunge: bar/12, 65/12 x 2
Leg ext: 80/10 x 2
Sissy squat: 3 x 20
Leg press: 300/15, 350/15


Abs:
Knee raises 3 x 20
Bicycle crunch 3 x15
Swiss ball crunch 3 x 15
Plank & hold 45 second x 3


Cardio: Post lifting & abs
30 mins stairmaster (didn't get in 45 today due to prior committments)
Anticipated riding the bike for another 15 when I got home but... the day didn't go quite as planned :)

Very happy with some gains on the hack squats as well as the leg press. I still struggle with squats in general but making progress.



"Never consider the possibility of failure; as long as you persist, you will be successful."
~ Brian Tracy