Mon 1/31 - Leg Day

AHHHH leg day -- why does it always seem like leg day? (can you tell I love leg day - NOT)

a.m.
15 mins eliptical pre legs
Squats: 2 warms, 70/10, 80/10, 90/10, 100/10
Walking lunges: 3 x 12
Leg Ext: 85/8, 95/8, 120/8 (ugh - last few were tough)
Hack squat: 1 warm, 110/10, 140/10, 150/10
Calf raises: (standing) 120/30, 140/25, 160/25, 160/20, 160/20

p.m.
took a pilates reformer class

Macros on the money last three days -- your email hit home. Walked into two boxes of dunkin donuts munchkins today at the office. I actually have your email hanging up in work. Maybe I'll print your picture out too - could you make a little recording for me to play - "step away from the munchkins"... LOL


The difference between ordinary and extraordinary is that little extra.
~Jimmy Johnson

Sun 1/30 - Delts & Tris

Sat 1/29 - Day off from lifting.
Inervals - 1 hr spin class then pilates reformer class.
Macros dead on.

Sun 1/30 - Delts & Tris
Upright row: 1 warm, 60/10, 65/10, 65/9 (and a half? ha)
Rear delt fly: 12/12, 12/12, 15/12
DB press: 2 warms, 25/8, 30/8, 30/8
DB kickbacks: 1 warm, 12/12, 12/12, 15/12
Bar ext: 2 warms, 30/10, 30/10, 40/9

Cardio - 40 mins split / 20 arc trainer + 20 stairmaster

Abs - 3 x 20
Side plank w/hip drop
Squirms
Single leg stretch
Plank & hold 1 minute 3 x's

Nothing terribly exciting, just felt like a good solid workout.


Sweat silently. Let's have no squawking about a little expenditure of energy.
~Martin H. Fischer

Fri 1/28 - Back & Hams

40 mins cardio - am (bike)

weights pm
Pull ups - 4x to fail
Bent over row: 2 warms, 65/8, 70/8, 70/8
Rope pull down: 1 warm, 60/12, 70/12, 70/12
Still leg bar: 2 warms, 65/8, 70/8, 75/8
Lying leg curl: 1 warm, 70/12, 80/12, 90/12

Thurs - no work out. Was traveling on business, entertaining clients and food day not so good.
The plus side to this is that this meeting was the wrap up for the project I've been working on for the last 5 months so hopefully this will help with some of the work stuff and I'll be able to have a little more balance - woo hoo!

Tomorrow is intervals and abs. Taking spin class and then a pilates core class.


A bend in the road is not the end of the road.... unless you fail to make the turn.

Weds 1/26 - Chest & Bi's

a.m. weights -
Flat DB press: 2 warms, 30/8, 30/8, 35/8
Slight Inc DB press: 1 warm, 25/10, 30/10, 35/9
Incl fly: 15/12, 15/12, 20/12
Preacher curl: 2 warms, 40/6, 40/6, 45/5
Hammer DB curl: 1 warms, 15/10, 15/10, 20/8

p.m. cardio & abs -
Cardio 40 mins bike
Abs - bender ball and pilates work out 20 mins

Overall a good workout. Nothing too exciting. Trying to keep this renewed, relaxed attitude and get in a routine of getting to bed timely. I felt so much more rested getting to bed by 10 pm and up at 5 on vacation. Something I really need to work on.
(and yes I was up at 5 and at the gym by 6 every day on vacation - my family thought I was totally insane). By day 3 they were joining me and reluctanly admitted it is a good way to start the day - woo hoo!



One kind word can warm three winter months.
~Japanese Proverb

Tues 1/25 - Legs

15 mins cardio pre-legs (bike)

Squat: 2 warms, 70/10, 80/10, 90/10, 100/10
Walking Lunges: 3 x 12
Leg ext: 80/8, 90/8, 120/7
Hack squat: 1 warm, 110/10, 140/10, 140/10
Calf raises: standing - 120/30, 140/25, 160/25, 160/20, 160/20

Workout was ok - felt a little off my game and had a hard time with the last set of hacks. Post vacation recovery I suppose :)




It's so hard when I have to and so easy when I want to.
~Annie Gottlier

Vaca week....

Hey, we're back from the islands -- going from 85 to 25 degrees is rough!
Here's what we've been up to --

1/14 Fri: Intervals & abs (getting ready for vacation)
1/15 Sat: Day off -- too much running around (hit the bike for 30 mins)
1/16 Sun: Day off -- travel day
1/17 Mon: Back & Hammies, cardio 40 mins, abs
1/18 Tues: Delts & Tris, cardio 40 mins, lots of swimming today
1/19 Weds: Legs, 20 mins cardio pre legs, abs
1/20 Thurs: Intervals and spent several hours snorkeling
1/21 Fri: Chest & Bis, 60 mins cardio (drank a bit of rum on the boat yesterday!)
1/22 Sat: Back & Hammies, 40 mins cardio
1/23 Sun: Delts & Tris, 30 mins cardio (travel day)
1/24 Mon: Intervals & abs

Back to a regular schedule tomorrow. No scale til next week. Although I worked out every day, I'm sure the rum drinks have added some unwanted pounds.

On the new program today and hit my macros on the money. Hope you had a great week!

Sounds like posing class was awesome!!! Sorry I missed it. Will surely be at the next one and do want a hoodie please. Will put a check in the mail tomorrow.


Live in the sunshine, swim in the sea, drink the wild air.
~Ralph Waldo Emerson

Thurs 1/13 - Chest & Bi's

Flat DB press: 2 warms, 30/8, 30/8, 35/7
Slight Inc DB Press: 1 warm, 25/10, 30/10, 35/9
Incl Fly: 15/12, 15/12, 20/12 (last two were killer)
Preacher curl: 2 warms, 40/6 x 3
Hammer DB curls: 1 warm, 15/10, 15/10, 20/8

Cardio: 20 mins crossramp + 20 mins treadmill

Overall a good workout and made some increases since last time on this routine.
Presses 35 and felt good :)



The cyclone derives its power from a calm center; so does a person.
~Lane Olinghouse