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

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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

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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.

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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

Fri 2/17 - Bi's & Shoulders

Routine B - a.m. weights
Military press: 2 warms, 30/5, 35/5, 40/1 (UGH), 35/7
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/12 x 2 (burning shoulders!)
Incl db curl: 1 warm, 12.5/6, 15/6, 17.5/6
One arm preacher: 15/12, 17.5/12
Cable curl: 1 warm, 90/10, 95/10


Cardio - p.m. / Intervals --> sprints on the treadmill.
Added a slight incline tonight 2.0 & 2.5


Just can't get the 40 lb military presses - soooooo frustrating. I'm gonna get this!

Being challenged in life is inevitable, being defeated is optional.
~Roger Crawford

Thurs 2/16 - Back & Hammies

Routine B - a.m. weights
Deads: 2 warms, 130/5, 150/5, 170/5
Good mornings: bar/12, 65/12 x 2
Lat pull (palm up): 2 warms, 85/8, 90/8, 95/8
Seated row (close): 75/12, 80/12, 85/12
(was supposed to be T Bar row but someone was using it forever and I needed to get to work)
Close Row (rope / high pully): 90/12, 95/12, 100/12 (feeling this!)
Glute / ham raise: 3 x to failure

Cardio: 45 mins pm
25 mins stair mill + 20 mins treadmill 3.7 @ 10.5 incline

Between lifting stairmill and incline treadmill hammies are screaming!

Good workout. Wanted to get in abs but got out of the office way later than planned.
Crazy busy work week - running on 5 hrs sleep most nights. Still gettin' it done :)


"Your health is the most valuable possession you own and your body is the only one you have, so treat it well." Mimi Kirk

Tues 2/14 - Chest & Tris

Routine B - a.m. weights
Bench: 2 warms, 70/5, 80/5, 90/5
Incl DB press: 2 warms, 30/10, 35/10, 40/8
Flat fly: 1 warm, 17.5/12, 20/12
Tricep Dips: 4 x to failure
Rope pressdown: 1 warm, 100/12, 110/12
Lying bar ext: 30/10, 35/10 (couldn't hit 40's today -- spent!)

Cardio - p.m. (intervals)
50 minute spin class


Tomorrow is a day off from weights.
Intervals -- sprints on the treadmill in the a.m. / pilates reformer class in the p.m.


I was very fortunate to have a spotter today to help push me to the next level on the bar press and incline db press. Couldn't have hit those #'s without him.

Happy Valentine's Day!

“Love is something eternal; the aspect may change, but not the essence”

Sun 2/12 & Mon 2/13

Sun 2/12 - Bi's & Shoulders (deload)
Routine A
Military press: 2 warms, 25/5, 30/5, 35/7
Seated side laterals: 12.5/10, 15/10, 17.5/8
Front raise: 1 warm, 15/12, 15/12
-ss- Rear Delt: 1 warm, 15/12, 17.5/12
Bar curl: 2 warms, 40/6, 40/6, 50/5
Rope curl: 1 warm, 85/10, 90/10
Conc curl: 15/12, 17.5/12

Cardio: 45 mins post workout
Treadmill 25 + Bike 25


Mon 2/13 - Quads (a.m. weights)
Started Routine B
Squat: 2 warms, 90/5, 105/5, 120/7
Hack squat: 1 warm, 70/10, 80/10
Sissy squat: 3 x 20
Barbell Lunge: bar/12, 65/12 x 2
Leg press: 230/20, 280/15

Tried 70 on the bar lunge but the left knee really doesn't like lunges and form was super bad. Took it back to 65. I actually struggle with 65.

Cardio:
15 mins bike pre legs.

Abs:
Decline bench (25 lb plate) 3 x 15
Rope abs (weighted) 3 x 20
Knee raises: 3 x 20
Plank & hold 45 seconds x 3

Been on point with macros. Not feeling tired or hungry :)


"There are only two options regarding commitment, You're either in or your out. There's no such thing as life in between." - Anonymous

Sat 2/11 - Back & Hammies

Routine A - (deload)
Deads: 2 warms, 115/5, 125/5, 135/10
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: 25/12, 27.5/12, 30/12


Cardio (post lifting)
25 mins treadmill + 20 min stairmaster (I have to break it up ... I get bored for 45 mins of SS)

Nothing earthshattering but a decent workout.



Anger always comes from frustrated expectations.
~Author Unknown

Thurs 2/9 - Chest & Tris

Routine A - a.m.weights (Deload)
Bench: 2 warms, 60/5, 65/5, 70/5
Incl db press: 2 warms, 30/8, 35/8 x 2
Flat fly: 1 warm, 15/12, 20/12
Triceps pressdown: 2 warms, 120/10 x 2
1 arm pressdown: 55/12, 60/12
Lying db ext: 1 warm, 12.5/12 x 2

Workout was challenging. Pecs were sooo sore from boot camp on Tuesday night.
We did spiderman push ups, traveling push ups, clapping push ups, and more push ups!
Sub'd the push ups in today's workout with flat fly (I'm push up'd out!)

Cardio - p.m.
Intervals - 45 mins spin class

Abs - p.m. 3 x 15
Crossover crunch
Side plank w/ hip drops
Plank twists
Plank & hold for 45 seconds x 3

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Friday 2/10 - Day off from weights
Intervals 7 am (late today!) Sprints on the treadmill
Having fun with these. Could never do them b/c of my knees but doing them once a week and on the treadmill instead of blacktop seems to be ok. Gotta love the miracle brace!!!


Thankful for a day off - even though it's a deload, I feel beat this week.


"Tough times don't last. Tough people do." - Unknown

Weds 2/8 - Quads

Routine A - a.m. weights (deload)
Squat: 2 warms, 80/5, 85/5, 95/12
Split squat: 45/10, 55/12, 55/12
Sumo DB: 1 warm, 70/10, 75/10, 80/10
Leg ext: 1 warm, 80/10 x 2
Front squat: 2 warms, 65/8, 75/8, 85/7
Leg press: 180/20, 230/18

Cardio: 15 mins bike - pre-legs


Workout was solid. Disappointed that I didn't hit 20 reps on the second set of leg presses today. Increased the front squats and the knee was a little sore from boot camp last night. Bad knees + plyo = not so good. Might need to modify a bit if I do that again.

Hitting macros and feeling good (a bit hungry but that's a good thing).

"There are only two options regarding commitment, You're either in or your out. There's no such thing as life in between." - Anonymous

Tues 2/7 - Bi's & Shoulders

Routine A - a.m. weights
Military press: 2 warms, 30/5, 35/3, 40/1 (1/2)
Seated side laterals: 12.5/10, 15/10, 17.5/8
Front raise: 1 warm, 15/12 x 2
-ss- Rear delt fly: 15/12, 17.5/12
Bar curl: 2 warms, 40/6, 40/6, 50/5
Rope curl: 1 warm, 85/10, 90/10
Conc curl: 15/12 x 2


Cardio - p.m.
50 minutes Boot Camp (jumping jax, plyo, jump rope, more plyo) OMG how hard was that?!
Tough Mudder training in progress - woot!!


Energy and perseverance conquer all things!

Mon 2/6 - Back & Hammies

Routine A - a.m. weights
Deads: 2 warms, 145/5, 160/3, 180/1 180 was a bit of a struggle. Had to try twice to get the form right.
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
Lying leg curl: 1 warm, 60/10, 70/10, 75/10
Single leg curl: 25/12, 27.5/12, 30/12

Cardio: p.m.
Intervals - 45 min advanced spin class (dripping!! - ugh)

Happy with the deads :) Woot!!

Overall a solid workout -- nothing terribly exciting. Getting it done one day at a time.


Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.

Sat 2/4 - Chest & Tris

Routine A
Bench: 2 warms, 75/5, 85/3, 95/1
Incl db press: 2 warms, 30/8, 35/8, 35/11
Push ups: 3 x to failure
Triceps pressdown: 2 warms, 115/10, 120/10
Lying DB ext: 1 warm, 2.5/12, 15/10 (these kill me!)
1 arm pressdown: 55/12 x 2

Overall a solid workout. Wanted to go for 2 on the 95 bench but no spotter and was a little nervous I'd get stuck :) That wouldn't be pretty!
Kept going on the db presses. 40's are just my sticking point but I"m able rep out more than 8 w/35's. Suggestions?

Cardio: 40 mins recumbent bike post work out


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Sunday 2/5 - day off from wieghts
Cardio: 25 mins stairmaster + 20 mins treadmill 3.7 @ 10 incline

Abs:
Swiss ball pull ins 3 x 15
Hip ups on bench 3 x 15
Knee raises 3 x 20

Started new macros today, planned and cooked for the week so here's hoping we see some real progress next week.


Life is simple, it's just not always easy.

Fri 2/3 - Quads

Routine A - a.m. weights
Squat: 2 warms, 100/5, 115/3, 135/3
Sumo DB: 1 warm, 70/10, 75/10, 80/10
Leg ext: 1 warm, 80/10 x 2
Split Squat: 45/12, 55/12 x 2
Front Squat: 65/8, 75/8, 80/8 (getting tired!)
Leg press: 180/20, 230/18 (couldn't sqeek out 20 - UGH)

Good workout even though I didn't sqeek out 20 reps on the leg press. Sumos & front squats have increasted and quads were pretty spent. Another workout day running on 5 hrs sleep so not too shabby.


Only cardio today was 10 mins on the bike pre-legs.

Been a rough work week. Very happy it's Friday!!!

"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." --Stephen R. Covey

Weds 2/1 - Bis & Shoulders

Routine A - a.m. weights
Military press: 2 warms, 30/3, 35/3, 40 (UGH), 35/5
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
Barbell curl: 2 warms, 40/6 x 2, 50/5
Rope curl: 1 warm, 85/10 x 2
Conc curl: 15/12 x 2

Cardio - p.m.
20 mins stairmill + 20 mins precor

I definately need to come train with you in Feb. No one to spot me today and only got 4 hrs sleep; 40's were not an option - grrrrr! No excuses just seem to be having one of those days. Good thing I get to start over tomorrow - woot!

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Thurs 2/2 - Off from weights
HITT - spin in the a.m.
Pilates class in the p.m.


I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self. — Aristotle