Mon 4/30 - Legs

Quads / Hammies - a.m. weights
Squat: 2 warms, 85/15, 95/15, 105/15, 110/12
Leg ext: 1 warm, 50/15, 55/15, 60/15, 60/10
Leg press: 200/15, 220/15, 240/14, 250/10
DB lunge: 3 x 15, 20 lb dbs
Deads: 1 warm, 75/15, 90/15, 100/15, 115/15
Good mornings: bar/15, 55/15, 60/15, 65/15

Legs are spent!

Cardio - p.m.
40 mins ss: 20 mins stairmaster + 20 mins treadmill

Good greif legs are jello! Had to bail after 20 mins on the starimaster. Back to back days of intervals on the spin bike Sat/Sun and a morning of quads/hammies my legs couldn't take more than 20 mins of it.

Really tired today. Will send pics later in the day tomorrow - have back to back meetings beginning at 8 AM and will be too pressed for time to do them first thing. So excited to see the lineup of competitors. Nervous but excited :)


Adventure: the pursuit of life.
~Daniel Roy Wiarda

Fri 4/27 - Back & Hammies

Routine B - a.m. weights
Lat pull wide (palm up): 2 warms, 85/10, 90/10, 95/9
Close row (low cable): 1 warm, 70/12, 75/12 x 2
Bent over row: 1 warm, 75/10 x 2, 80/10
DB deads: 1 warm, 50/10, 55/10 (hammies were really tight today!)
Good mornings: bar/12, 65/12, 70/12
Glute / ham raise: 3 x to failure

Cardio - p.m.
30 mins stairmill + 30 mins treadmill 4.2 @ 6 incline

Not feeling the love today. I feel fat and bloaty and overall just "ucky".

"If you're feeling low, don't despair. The sun has a sinking spell every night, but it comes back up every morning. The way I see it, if you want the rainbow, you gotta put up with the rain."
~ Dolly Parton

Thurs 4/26 - Chest & Tris

Routine B - a.m. weights
Slight incl bar press: 2 warms, 65/8, 70/8, 75/7
Incl db press: 1 warm, 25/10, 30/10, 35/8
Flat fly: 1 warm, 22.5/12 x 2
Tricep dips: 4 x failure
Rope pressdown: 1 warm, 95/12, 110/11
Lying bar ext: 30/10, 40/8

Abs:
Hip ups on bench 3 x 15
Bicycle crunch 3 x 15
Plank --> pike --> knees in w/TRX straps 3 x 20 (burning abs!)

Cardio p.m.
HIIT - intervals on bike

Felt good today despite being up and on line at 4:30 a.m. Not sure why I'm still wide awake?!
Don't use any energy drinks or anything (tried those Rockstars - I don't know how Nic drinks them - OMG my eyes were on fire) Anyway... planning my peak week meals since I can't sleep.

Now I'm hungry and babbling - lol.


“Our aspirations are our possibilities.”
-Robert Browning

Weds 4/25 - Quads

Routine B - a.m. weights
Squats: 2 warms, 110/10, 120/10, 130/7 (UGH), 110/15
Hack squat: 1 warm, 90/10, 110/12
Bar lunge: 55/12, 65/12, 70/12
Leg ext: 70/10 x 2
Leg press: 275/17, 300/15
Sissy Squat: 3 x 20

Cardio - p.m.
30 mins stairmaster + 30 mins eliptical

Not sure what happened with the squats but I just couldn't squeek out 10 reps at 130? Dropped back to 110 and rep'd it out. A few less reps on the leg press too. Cardio at 6:30 tonight was an effort - feeling pretty tired today. Got it done.


If you really want to do it, you do it. There are no excuses.
~Bruce Nauman

Tues 4/24 - Bis & Shoulders

Routine B - a.m. weights
Side laterals: 1 warm, 15/10, 17.5/10, 20/8
High Incl DB press: 1 warm, 30/10 x 2, 35/9
Floor raises: 1 warm, 7.5/10, 80/10 (ugh... burning burning burning shoulders)
Incline DB curl: 1 warm, 15/6 x 2, 17.5/6
Cable curl: 90/10, 95/12
1 arm preacher: 15/12, 15/10

Cardio - p.m.
Intervals: Sprints on the spin bike

Abs
Weighted rope 3 x 25
Swiss ball crunch 3 x 15
Reverse crunch 3 x 15
Side plank / hip drops 3 x 15
Plank - hold 90 seconds x 3

Looonnnggg day --> now 9:15 p.m. and I'm wiped out! Off to shower, pack my gym bag for the a.m. and start all over. Thrilled to find I don't need to be in North Jersey tomorrow by 7:30 a.m. - woot!!!! Life is good :)


The world of achievement has always belonged to the optimist.
~Harold Wilkins

Mon 4/23 - Back & Hammies

Routine B - a.m. weights
Lat pull (palm up): 2 warms, 85/10, 90/10, 95/9
Close row (high - machine):60/12, 70/12, 80/12
Bent over row: 1 warm,75/10 x 2, 80/10 (really 9 - 10th one was bad)
DB deads: 1 warm, 50/10 x 2
Good mornings: bar/12, 65/12, 70/12
Glute ham raise: 3 x to fail

Cardio - p.m.
60 minutes ss (30 eliptical + 30 treadmill / incline)

Solid workout with just 12 days left! Time is flying by now.


The most important thing about goals is having one.
- Geoffry Abert

Sun 4/22 - Chest & Tris

Routine B
Incline chest press: 2 warms, 65/8, 70/8, 75/7
Incline db press: 1 warm, 25/10, 30/10, 35/8
Flat fly: 1 warm, 22.5/12 x 2
Tricep dips: 4 x to failure
Lying bar ext: 30/10, 40/10
Rope pressdown: 95/10, 110/10

Abs:
Decline bench 3 x 15
Swiss ball crunch 3 x 15
Plank & hold 1 minute x 3

Cardio:
Intervals


Hit the gym first thing thing this morning and glad I did. Workout was much better than my last round of chest/tris. Felt really tired after a solid 2 hr workout *yawn* followed up by 30 minutes of posing / t-walk practice.

Finishing up meal prep for the week and getting ready for Monday to start it all over again :)
Show was great and really got me psyched about Richmond.


Progress always involves risk. You can’t steal second base and keep your foot on first.
~ Frederick Wilcox