Tues 1/31 - Back & Hammies

Routine A - a.m. weights
Deads: 3 warms, 140/3, 150/3, 170/2 (B00!) 150/5
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
Leg curl: 1 warm: 60/10, 70/10, 75/10
Single leg curl: 25/10, 27.5/10, 30/10

Quads on fire!!
Couldn't hit 170/3 with good form (tried it twice - by the second time I was really tired). I was engaging my back more than my hammies. Dropped back to 150 and hit 5 good reps and felt it where I was supposed to. A bit frustrated .


Cardio - p.m. (HITT)
45 mins spin class



I may not be there yet, but I’m closer than I was yesterday.

Mon 1/30 - Chest & Tris

Routine A - a.m. weights
Bench: 2 warms, 70/3, 80/3, 90/3
Inc db press: 2 warms, 30/8, 35/8 x 2
Push ups: 3 x's to failure (used bosu ball)
Triceps pressdown: 2 warms, 110/10, 115/10
Lying DB ext: 1 warm, 12.5/12, 15/10
1 Hand pressdown: 55/12 x 2

Cardio - p.m.
20 mins treadmill 3.8 @ 9.5 incline + 20 mins stairmill
Worked 'em all (booty, quads, hammies & calves) and a nice sweat too :)

Solid workout, hittin' macros every day. I'll feel better when I see the scale #'s dropping. Still a little freaked out that I started this heavy. One day a time :)


Winners compare their achievements with their goals, while losers compare their achievements with those of other people — Nido Qubein

Sun 1/29 - Quads

Routine A
Squat: 2 warms, 95/5, 110/3, 120/6
Leg ext: 1 warm, 80/10 x 2
Front Squats: 2 warms, 65/8, 75/8, 80/8
Sumo DB: 1 warm, 70/10, 75/10, 75/15 (had a few reps left in me so kept going)
Split Squat: 35/12, 45/12, 55/12
Leg press: 180/20, 230/20

Cardio:
15 mins stair mill pre-legs

Abs:
Decline Bench - w/weights 3 x 15
Rope Abs - 3 x 25
Swiss ball crunch - 3 x 15
Plank & hold - 1 minute


Overall a solid workout. Quads know they've been workedalthough I was a little disappointed that I couldn't rep out more on the last set of squats.



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

Fri 1/27 - Bi's and Shoulders

Routine A - a.m. weights
Military press: 2 warms, 30/5, 35/5 x 2 (can't hit 40's - UGH!)
Seated side laterals: 12.5/10, 15/10, 17.5/8
Front raise: 1 warm, 15/12 x 2
-ss- Rear delt: 15/12, 17.5/12
Bar curl: 2 warms, 30/6, 40/6, 50/4 (ugh) back to 40/5 (spent)
Rope curl: 1 warm, 80/10, 85/10
Conc curl: 15/12, 17.5/11


Cardio - p.m.
HITT - sprints on the treadmill
I don't think I like these :(

~~~~~~~~~~~~~~~~~~~~~~
Saturday 1/28 - Off from weights

HITT - 50 minute spin class


Off to do meal prep for the week. Lovin it!!

You’ve only got three choices in life — give up, give in, or give it all you’ve got.

Weds 1/25 & Thurs 1/26

Weds - Chest & Tris
Routine A - a.m. weights
Bench: 2 warms, 65/5, 75/5, 85/5
Incl db press: 2 warms, 30/8, 30/8, 35/8
Pushups: 3 x to failure
Triceps pressdown: 2 warms, 110/10, 115/10
Lying db extention: 12.5/12, 15/10
One hand pressdown: 45/12, 55/12

Cardio - p.m.
20 mins stairmaster + 20 min jog treadmill
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thurs - Back & Hammies
Routine A
Deads: 2 warms, 125/5, 140/5, 150/5
Lat pull (wide): 2 warms, 80/8, 85/8, 90/8
DB bench row: 25/10, 30/10, 35/9
Seated cable row (close): 70/12, 75/12, 80/12
Leg curl: 1 warm, 60/10, 70/10, 75/10
Single leg curl: 25/12, 27.5/10, 30/10

Cardio: 20 mins precor + 20 mins bike
(post lifting)

Looonggg day today. Work day started at 4:30 a.m., never got to the gym until 6:30 tonight.
Had coffee with Ed after work (he wanted to talk about training - I think he will be reaching out to you unless he already has). Got it done though. It's 10:40, so off to bed... 5:00 a.m. comes early.

Eat clean, train dirty. (someone sent me this today, made me smile)

Tues 1/24 - Quads

Routine A - a.m. weights
Squat: 2 warms, 87/5, 100/5, 115/6
Split Squat: 35/12, 45/12, 55/12 (quads and booty are burning!!!)
Front Squat: 2 warms, 65/8, 75/8, 85/8
Leg Ext: 1 warm, 75/10, 80/10
Sumo DB Squat: 1 warm, 65/10, 70/10, 75/10
Leg press: 180/20, 230/20

Cardio - p.m.
40 mins treadmill - 10 incline at 3.7

I think this routine might need a few additional squat variations.

Didn't feel very focused and workout seemed to be just ok. Gonna nail the next one!


Fall down seven times, get up eight.

Sat 1/14 - Mon 1/23

Quick catch up (abbreviated version) -
Sat 1/14 - off (travel day)

Sun 1/15 - Back & Hammies + 30 mins cardio

Mon 1/16 - Bis & Shoulders + 30 mins cardio

Tues 1/17 - Quads + 30 mins cardio

Weds 1/18 - Chest & Tris + 30 mins cardio

Thurs 1/19 - Off from weights. 45 mins cardio

Fri 1/20 - Back & Hammies + 25 mins cardio

Sat 1/21 - Bis & Shoulders + 20 mins cardio (supposed to be a travel day, got stranded so I added some cardio in the p.m. since it was a day of eating what was avail due to sitting in the airport in St. Thomas all day) Not a lot of options there.

Sun 1/22 - Off from weights (travel day, again)
45 mins cardio

Mon 1/23 - Off from weights. 40 mins cardio
Only got 4 hrs sleep - in really late and had to get my cooking done for the week so opt'd to take the night and just do cardio. I'll hit the quads tomorrow.

Late night tonight. Off to bed -- only about 5 hrs sleep tonight. Hopefully by mid week I'll be able to get on a decent schedule. Having an extra day in paradise was nice but kinda messed up having a day at home to regroup before getting back to reality.

Thanks for the new plan! Very excited and quite frankly very nervous.

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

Thurs 1/12 & Fri 1/13

Deload week

Thurs 1/12 - Quads (yea!)
Squats: 2 warms, 75/5, 85/5, 90/12
Leg press: 2 warms, 180/10, 230/10, 270/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 3 sets of 12 / 20/25/30 lb dbs
Front squat: 65/15, 70/15

Good Lord burning quads!

Had hoped to get in some cardio but last day of work before vaca so late night!
Happy to have gotten in my quad work early :)

Fri 1/13 - Chest & Tris
Bench: 2 warm, 60/5, 65/5, 75/11
Flat db: 1 warm, 30/8, 35/8, 40/6 (no spotter today - boo)
Sl incl db press: 1 warm, 25/10, 30/10, 35/10
Close db: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 45/12, 55/12
1 arm rope press: 45/12, 55/12

Cardio: 30 mins stairmaster

Abs:
Hip ups on bench 4 x 15
Basic crunch on bench 3 x 15
Weighted rope 3 x 25


Had hoped to lose a few lbs before vaca tomorrow but alas, still teetering on regular basis 127 - 129. I'll either need to bust booty on vacation of lay off the rum drinks and onion rings .... Or both - ha!

I won't be checking in for the next 2 Saturdays and will need a new workout and macros to begin prep when I get back (please). We're back on 1/22 - looking forward to hitting it hard after a week of r&r. Thanks boss! Have fun in class tomorrow - show those girls some "sass"!!



A cheerful frame of mind, reinforced by relaxation... is the medicine that puts all ghosts of fear on the run.

Tues 1/10 - Shoulders & Bi's

Routine C - a.m. weights
Military press: 2 warms, 30/5, 35/3, 40/1 (UGH - barely made 1)
back to 35's for 7 reps
Seated rear delt: 1 warm, 15/12, 17.5/12
-ss- upright row: 1 warm, 30/12, 40/12
1 arm side lateral (cable): 1 warm, 15/10, 20/10
Hammer curl: 2 warms, 17.5/5, 20/6, 22.5/6
Close curl: 1 warm, 40/8, 40/6
1 arm cable curl: 25/12, 30/12

Cardio - p.m.
30 mins bike


Quite annoyed about the 40 lb presses. Biggest issue was getting them up there to start. Tommorow is a day off from weights - hope to sqeek in 30 - 40 mins of cardio but know it will be a crazy day. Of all the weeks, getting ready to leave for vacation and 3.5 million dollar project is crashing down - ack!! Sense any stress here? LOL :)


The only one who can tell you can't is you and you don't have to listen.

Mon 1/9 - Back & Hammies

Routine C - a.m. weights
Deads: 3 warms, 140/5, 155/3, 175/2
Bent over row: 1 warm, 75/8, 80/8 x 2
Pull ups: 4 x to failure
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pulldown: 50/12, 55/12, 60/12
Lying leg curl: 1 warm, 60/10, 70/10, 80/10

Cardio:
p.m. 50 mins spin class

Abs: 3 x 15
crossover crunch
side plank w/hip drops
weighted side bend
plank & hold 1 minute x 3

Good a.m. workout and spin class was a killer tonight - holy crap..... dripping!!


Sacrifice is giving up something good for something better.

Sun 1/8 - Chest & Tris

Routine C:
Bench: 2 warms, 75/5, 85/3, 91/1 (got a spotter, went agai for 2 - yahoo!)
Flat DB press: 30/8, 35/8, 48/8 (spotter last 2 reps)
Sl incl db press: 1 warm, 25/10, 30/10, 35/10
Close DB press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 40/12, 50/12,
1 arm rope press: 40/12, 50/12

Cardio:
20 mins strider/glider + 20 mins stairmill
I like this strider machine - you set your stride length and resistence and it's like running w/o the pressure on the knees. Like a "fluffy, smooth" treadmill. Almost a cross between a treadmill and eliptical.

Week 3 of the 5/3/1 routine. Next week is deload. Workout was good and thankfully Joe Carey helped me squeek out some reps I couldn't have done otherwise.


"Obstacles are things a person sees when he takes his eyes off his goal"

Sat 1/7 - Quads

Routine C
Squats: 2 warms, 95/5, 115/3, 135/3
Leg press: 180/10, 230/10, 270/10 (woot)
Leg ext: 1 warm, 70/10, 75/10, 80/20
DB lunges: 3 x 12 (20, 25, 30 lb dbs)
Front squat: 65/15 x 2 (didn't hit 70 - legs were jello)

Cardio - 30 mins treadmill
3.1 @ 13 incline (booty and calves .... )

Pleased with the workout. Slept in today until 7 am so felt really rested!
Happy with the squat increase and the fact I was still able to pull off the leg press at the same weight as last go round.

Don't tell Joe, but I'm actually starting to enjoy quad work (shhhhhhhhhh)

"Pain is weakness leaving the body".

Thurs 1/5 - Bi's & Shoulders

a.m. Weights - Routine C
Military press: 2 warms, 30/3, 35/3, 40/2 (boo) back to 35/4
Seated rear delt: 1 warm, 15/12 x 2
-ss- Upright row: 1 warm, 30/12, 40/12
1 arm side lateral (cable): 1 warm, 15/10, 20/10
1 arm cable curl: 20/12, 30/12
Hammer curl: 2 warms, 17.5/6, 20/6, 22.5/6
Close curl: 1 warm, 30/8, 40/8

p.m. cardio - 35 mins stairmill

Abs
pullins on bench 3 x 25
hip ups on bench 3 x 15
knee raises 3 x 25

Overall a good workout. Quite disappointed I couldn't hit 3 on the presses. I needed a spotter and of all the mornings no one was around :( Oh well.

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

Friday 1/6 - day off from weights. 25 mins cardio on bike.


Success comes before work....only in the dictionary.

Weds 1/4 - Back & Hammies

Routine C - a.m. weights
Deads: 2 warms, 130/3, 155/3, 165/4
Bent over row: 75/8, 80/8 x 2
Pull ups: 4 sets
Rope pulldown: 1 warm, 95/8, 105/8
Straight arm pulldown: 50/12, 55/12, 60/12
Lying leg curl: 1 warm, 60/10, 70/10, 80/10

Cardio p.m.
40 mins bike


Nothin exciting - just a solid workout. Really trying to concentrate on engaging the back muscles and doing a little posing post back work. I need the practice!


It's always too soon to quit.
~David C. Scoates

Tues 1/3 - Chest & Tris

Cardio - a.m. spin class (45 mins)

Weights - Routine C - p.m.
Bench: 2 warms, 70/3, 80/3, 90/4
Flat db press: 1 warm, 25/8, 30/8, 35/10
Sl incl db press: 1 warm, 25/10, 30/10, 35/9 (boo -didn't hit 10)
Close db press: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 40/12, 50/12
1 arm rope pressdown: 35/12, 40/12 (burning tris!)

Abs
Weighted rope: 3 x 25
Decline bench: 3 x 15
Swiss ball crunch: 3 x 15
Plank & hold 1 minute x 2

Decent workout particulary since I lifted at night. I just have so much less energy then and it's sooooo crowded with the New Years gang. The good new is that some of those people will stay on and get fit - yea!


Never eat more than you can lift.
~Miss Piggy

Monday 1/2 - Quads

Routine C - a.m. weights
Squat: 2 warms, 90/3, 105/3, 115/6
Leg press: 2 warms, 180/10, 230/10, 270/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 20/10, 25/10 x 2
Front squat: 65/15, 70/15

Cardio: p.m.
45 mins bike

Was really happy about the leg press. 270 plus the 167 sled weight - woot woot! Went down the stairs at work at the end of the day -- ohhhh I'm gonna feel that tomorrow! Now I wish I could get my squats a little heavier.


You've got to take the initiative and play your game. In a decisive set, confidence is the difference.
- Chris Evert

Sat 12/31 - Bi's & Shoulders

Routine C
Military press: 2 warms, 30/5, 35/5, 35/6 (couldn't hit 40's w/o a spotter - UGH)
Seated rear delt: 15/12 x 2
- ss - Upright row: 30/12, 40/12
1 Arm side lateral (cable): 1 warm, 15/10, 20/10
1 Arm cable curl: 20/12, 30/12
Hammer curl: 2 warms, 17.5/6, 20/, 22.5/6
Close curl: 1 warm, 30/10, 40/8

Cardio: 25 mins treadmill + 20 mins stairmaster

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

Sunday 1/1 - off from weights
30 mins cardio bike



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