a.m. weights
Flat bar press: 2 warms, 65/5, 75/5, 85/5
Slight incl db press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
Tricep Dips: 2 warms, 2 sets to fail
Rope Press: 1 warm, 29/12, 32/12, 34/10
Tri kickbacks: 12/12, 12/12 (tried 15'2 but my form was really bad - tri's were feeling fried)
p.m. cardio & abs
cardio: 40 mins (20 eliptical + 20 stairmaster)
Abs: 3 x 15
Weighted decline
Basic Crunch
Rope abs
Bicycle Crunch
Overall a solid workout. Wasn't feeling terribly focused today. Had a funeral yesterday, work's a little crazy, rainy, just one of those days. Tomorrow is a new day.
Hey, if you are not feeling well, would you prefer to skip tomorrow - you're call. I'm fine either way.
~Every end is a new beginning.
Friday, March 11, 2011
Wednesday, March 9, 2011
Weds 3/9 - Back & Bi's
Working from home today so got most of my workout in early. Planning on taking a pilates reformer class tonight.
Bent over row: 2 warms, 75/6, 85/6, 95/6, drop 70/12
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12, 30/12
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: ez curl bar - 30/12 x 2 (usually use 40 but 12 reps - couldn't hit it with the 40)
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/11
Cardio: 20 mins eliptical + 20 mins arc trainer
Tomorrow 3/10 - day off from weights. Will do 40 mins cardio & some abs.
Teaching class tomorrow night.
Weight this morning 121.5 -- down 1 lb from last Weds. Yippee!
I put on the "bedazzled suit" today to make sure everything was fitting ok. I'm really pleased with the gains we've made and where I am mentally and physically in this process. Thanks Joe!
A man's life will be filled with constant and unexpected encouragement if he makes up his mind to do his level best each day.
~Booker T. Washington
Bent over row: 2 warms, 75/6, 85/6, 95/6, drop 70/12
Upright row: 2 warms, 55/10, 65/8
DB pullover: 1 warm, 30/12, 30/12
Hammer curl: 2 warms, 15/10, 20/10
Preacher curl: ez curl bar - 30/12 x 2 (usually use 40 but 12 reps - couldn't hit it with the 40)
Cable curl: 1 warm, 22.5/12, 25/11, 27.5/11
Cardio: 20 mins eliptical + 20 mins arc trainer
Tomorrow 3/10 - day off from weights. Will do 40 mins cardio & some abs.
Teaching class tomorrow night.
Weight this morning 121.5 -- down 1 lb from last Weds. Yippee!
I put on the "bedazzled suit" today to make sure everything was fitting ok. I'm really pleased with the gains we've made and where I am mentally and physically in this process. Thanks Joe!
A man's life will be filled with constant and unexpected encouragement if he makes up his mind to do his level best each day.
~Booker T. Washington
Tuesday, March 8, 2011
Tues 3/8 - Leg Day!
First day of new workout routine.
15 mins cardio pre-legs: treadmill 3.0 @ 11 incline
Squat: 2 warms, 65/5, 95/5, 125/4, drop set 85/10
Leg ext: 1 warm, 80/10, 90/10, 95/10
Leg curl: 2 warms, 90/6, 95/6
Reverse Lunge: 1 warm, 2 sets of 10 w/20 lb db's
Step Ups: 2 warms, 3 sets of 15 w/ 25 lb db's (didn't do 20 reps due to time constraints)
Abs: 3 x 15
Swiss ball crunch
Side plank with hip drops
Hanging abs w/twist
Bicycle crunch
I was really happy with the 125 sqat (it was only 4 reps and I didn't think I was getting up on rep 4 - that would not have been pretty!) My legs felt like jello after this workout (sugar free jello of course).
Achievement requires more than a vision - it takes courage, resolve and tenacity.
~Neil Eskelin
15 mins cardio pre-legs: treadmill 3.0 @ 11 incline
Squat: 2 warms, 65/5, 95/5, 125/4, drop set 85/10
Leg ext: 1 warm, 80/10, 90/10, 95/10
Leg curl: 2 warms, 90/6, 95/6
Reverse Lunge: 1 warm, 2 sets of 10 w/20 lb db's
Step Ups: 2 warms, 3 sets of 15 w/ 25 lb db's (didn't do 20 reps due to time constraints)
Abs: 3 x 15
Swiss ball crunch
Side plank with hip drops
Hanging abs w/twist
Bicycle crunch
I was really happy with the 125 sqat (it was only 4 reps and I didn't think I was getting up on rep 4 - that would not have been pretty!) My legs felt like jello after this workout (sugar free jello of course).
Achievement requires more than a vision - it takes courage, resolve and tenacity.
~Neil Eskelin
Sunday, March 6, 2011
Sun 3/6 - Delts & Tris
Sun 3/6
Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10, 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
DB ext: 1 warm, 12/12, 12/12, 15/12
Triceps pressdown (rope): 2 warms, 30/10, 34/10, 36/10
40 mis cardio (20 stairmaster + 20 eliptical)
Nothing terribly exciting today. After working out spent most of the day cleaning and planning meals for next week. Good day for it since it's so rainy :)
Sat 3/5 - 15 mins cardio a.m. / Back & Hams w/Joe
Close grip pull down
Wide grip pull down
Rack pull ups
Bent over row
Deads
Leg curls
Monday 3/7
Starting the new macro and workout plans.
Day off from weights -- intervals (spin class in the a.m.).
Depending on how I feel w/75g of carbs might take a pilates class after work.
Confidence and courage come through preparation and practice.
~Author Unknown
Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10, 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
DB ext: 1 warm, 12/12, 12/12, 15/12
Triceps pressdown (rope): 2 warms, 30/10, 34/10, 36/10
40 mis cardio (20 stairmaster + 20 eliptical)
Nothing terribly exciting today. After working out spent most of the day cleaning and planning meals for next week. Good day for it since it's so rainy :)
Sat 3/5 - 15 mins cardio a.m. / Back & Hams w/Joe
Close grip pull down
Wide grip pull down
Rack pull ups
Bent over row
Deads
Leg curls
Monday 3/7
Starting the new macro and workout plans.
Day off from weights -- intervals (spin class in the a.m.).
Depending on how I feel w/75g of carbs might take a pilates class after work.
Confidence and courage come through preparation and practice.
~Author Unknown
Friday, March 4, 2011
Fri 3/4 - Chest & Bi's
Another pretty solid workout today. Nothing spectacular but hit it hard - legs are sore from yesterday so I know I nailed it :)
a.m. weights & abs
Flat bar press: 1 warm, 65/10, 75/10, 80/8
Inc DB press: 2 warms, 25/8, 30/8, 35/8
Pushups: 3 x to fail
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl: 2 warms, 40/6 x 3
Abs 3 x 20
Pull-ins on bench
Hip ups - bench
Reverse crunch - bench
Knee raises (10 lb db) -- one set of 25
p.m. cardio - (worked from home so went to the gym at lunch time)
20 mins treadmill 3.2 @ 12 incline + 20 mins arc trainer
Slight gain on the flat bench press and didn't struggle as much with the 35's on the incl press.
I'm really stuck on the 40 lb bb curl - UGH!
See you tomorrow!
Accept challenges, so that you may feel the exhilaration of victory.
~George S. Patton
a.m. weights & abs
Flat bar press: 1 warm, 65/10, 75/10, 80/8
Inc DB press: 2 warms, 25/8, 30/8, 35/8
Pushups: 3 x to fail
Rope cable curl: 1 warm, 25/10, 27.5/10, 30/10
BB curl: 2 warms, 40/6 x 3
Abs 3 x 20
Pull-ins on bench
Hip ups - bench
Reverse crunch - bench
Knee raises (10 lb db) -- one set of 25
p.m. cardio - (worked from home so went to the gym at lunch time)
20 mins treadmill 3.2 @ 12 incline + 20 mins arc trainer
Slight gain on the flat bench press and didn't struggle as much with the 35's on the incl press.
I'm really stuck on the 40 lb bb curl - UGH!
See you tomorrow!
Accept challenges, so that you may feel the exhilaration of victory.
~George S. Patton
Thursday, March 3, 2011
Thurs 3/3 - Leg Day
Had a good leg day today :)
20 mins cardio pre-legs (recumbent bike)
Front squat: 2 warms, 65/8, 85/8, 85/8
Sumo DB squat: 1 warm, 50/10, 60/10, 70/10 (did 3 more just b/c I could)
DB Step Ups: 3x12 w/25 lb dbs
Leg Ext: 1 warm, 90/10, 110/10
Calf singles: 5 sets
The sumos were the only place I increased today but I had a great workout. Every rep was solid and focused. Not sure why but I was up at 4:30 today and at the gym by 5:15 full of energy and ready to go.
I've adopted somewhat of a new attitude at work -- trying to find more of a balance by just turning off the laptop after a specific time. Been doing this for about 2 weeks and am feeling more energized mentally and physically.
Have a great night!
If you want to be happy set a goal that commands your thoughts, liberates your energy and inspires your hopes.
~Andrew Carnegie
20 mins cardio pre-legs (recumbent bike)
Front squat: 2 warms, 65/8, 85/8, 85/8
Sumo DB squat: 1 warm, 50/10, 60/10, 70/10 (did 3 more just b/c I could)
DB Step Ups: 3x12 w/25 lb dbs
Leg Ext: 1 warm, 90/10, 110/10
Calf singles: 5 sets
The sumos were the only place I increased today but I had a great workout. Every rep was solid and focused. Not sure why but I was up at 4:30 today and at the gym by 5:15 full of energy and ready to go.
I've adopted somewhat of a new attitude at work -- trying to find more of a balance by just turning off the laptop after a specific time. Been doing this for about 2 weeks and am feeling more energized mentally and physically.
Have a great night!
If you want to be happy set a goal that commands your thoughts, liberates your energy and inspires your hopes.
~Andrew Carnegie
Tuesday, March 1, 2011
Tues 3/1 - Delts & Tris
Seated bar press: 2 warms, 50/8, 60/8, 60/7
Seated side laterals: 1 warm, 12/10, 12/10 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
Tricep pressdown (rope): 2 warms, 30/10, 34/10, 36/10
DB ext: 1 warm, 12/12, 12/12, 15/10
Made some progress on the side laterals (10 reps at 15 yea) and front raise able to hit two sets of 12 w/ 15's. Nothing major but been feeling a little stuck on this one. DB ext's are still really challenging for me -- my tri's are literally shaking on the last couple of reps. Waiting to drop a db on my head one of these days - picture that?
Somone at the gym who came over today and commented on how they can see my body starting to change over the last couple of weeks and asked if I training to compete. Made my day!
30 mins cardio - crossramp a.m.
15 mins cardio @ home / bike p.m.
abs 3 x 15
Leg raises
Reverse crunch
Bicycle crunch
Weds 3/2 - tomorrow is a day off from weights - low carb day (woot!)
Taking a spin class in the a.m. and a pilates reformer class in the p.m.
Will check in tomorrow morning when I hit the scale. Have a great night.
Begin with the end in mind.
~Stephen Covey
Seated side laterals: 1 warm, 12/10, 12/10 15/10
Front raise: 1 warm, 12/12, 15/12, 15/12
Tricep pressdown (rope): 2 warms, 30/10, 34/10, 36/10
DB ext: 1 warm, 12/12, 12/12, 15/10
Made some progress on the side laterals (10 reps at 15 yea) and front raise able to hit two sets of 12 w/ 15's. Nothing major but been feeling a little stuck on this one. DB ext's are still really challenging for me -- my tri's are literally shaking on the last couple of reps. Waiting to drop a db on my head one of these days - picture that?
Somone at the gym who came over today and commented on how they can see my body starting to change over the last couple of weeks and asked if I training to compete. Made my day!
30 mins cardio - crossramp a.m.
15 mins cardio @ home / bike p.m.
abs 3 x 15
Leg raises
Reverse crunch
Bicycle crunch
Weds 3/2 - tomorrow is a day off from weights - low carb day (woot!)
Taking a spin class in the a.m. and a pilates reformer class in the p.m.
Will check in tomorrow morning when I hit the scale. Have a great night.
Begin with the end in mind.
~Stephen Covey
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