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.

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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

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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

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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.

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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.

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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.