2/27/08

Time: 4:20 AM

Hit Cardio-Elliptical 24 min 12 intervals 15/45

Time: 6:00PM

Incline BB Press: 45/15, 65/12, 75/8, 100/5, 5, 5 <--these felt great!

Flat DB Press: 33/12, 41/10, 10, 10, 8

Asst. chest dips: 10, 10, 10

BB Curl: 30/12, 45/10, 10, 10 ss/w

Tri pressdown: 30/12, 40/10, 50/8, 8

DB Hammer curl: 24/8, 8, 8 ss/w

Overhead DB Extention: 33/8, 8, 8

Quick question on the flat DB presses, not sure how to put it, if I can't get the weight up for that first rep, but once I get it up there I can then lower it and start counting reps with the next lift is that OK? Its just getting it up there is really ugly, but I don't count it, make sense?

2/26/08

Time: 4:25Am
Cardio-Step Aerobics 38 min

Time: 4:00PM
Squat: 45/15, 85/12, 115/8, 140/5, 5, 5 ooh they were hard but I did it! Down all the way to the crate!
Leg extention: 25/15, 70/10, 75/10, 9, 8
Hack Squat: 40/10, 10, 10

Leg Curl: 25/15, 35/12, 45/9, 5, 10, 10, 10 -had the attachment set too high at first fixed it and was able to get my reps.

Incline lunge: 37/12, 12, 12

Was one of those "I'm going to be walking funny tomorrow" workouts! Love it!

2/25/08

Time: 4:15 AM

Hit Cardio only-24 min, 12 intervals 15/45

I use a heart rate monitor and I can't believe how fast you get in shape and get out of shape! When I first started my HR would shoot right up and stay there, now during the rest part, it falls back down a little and when I'm completly done it falls pretty fast! I love finding improvements that aren't scale/body image related!!

2/24/08

Time: 7:30 Am

WG lat pulldown: 50/15, 70/12, 80/8, 100/5, 5, 5
Deadlift: 95/12, 115/10, 135/10, 155/8, 8, 8
DB bench rows: 28/12, 32/10, 10
side laterals: 5/15, 8/12, 10/12, 14/10, 16/8, 8
DB shrugs: 35/12, 37/10, 10, 10, 10

2/23/08

Time: 6AM-I slept in today ;)

Cardio only -step aerobics 40 min.

137 this morning!

2/22/08

Time: 6PM

Incline BB press: 45/15, 65/12, 75/8, 95/5, 5, 5

Flat DB press: 28/15, 37/10, 41/8, 8, 8

Chest Dips: 10, 10, 10

BB curl: 30/12, 45, 10, 10, 10 ss/w

Tricep pressdown: 30/12, 35/10, 10, 50/6

hammer curls: 19/10, 10, 10 ss/w
DB overhead extention: 28/10, 10,10

Dips felt better today, still used the crate, but my shoulder didn't hurt at all.

2/21/08

Time: 4Am

Cardio-Step tape, 40 min

Time: 4PM

Squats: 45/15, 85/12, 115/8, 135/5, 5, 5

Leg Extentions: 60/10, 70/10,10,10

Hack squat: 30/10, 40/10, 8

Leg curls: 30/12, 35/10, 40/10, 45/10, 8

Incline Lunge: 35/12, 37/12, 10

2/19/08 and 2/20/08

2/19/08

Time:5:00pm

WG lat pulldown: 50/15, 70/12, 80/8, 100/5, 5, 5

Deadlift: 95/12, 115/10, 135/10, 155/8, 8, 8

DB bench rows: 28/12,12,12

Side laterals: 5/15, 12/12, 14/10, 10, 10, 8

DB shrugs: 32/10, 10, 10, 10

2/20/08

Time: 4:30AM

Elliptical: 24 min, 12 intervals 15/45

Not happy with weight, it's been bouncing from 138-140. Net results are still showing a .86 pound per week loss, so should I just be patient and be glad that it is coming off slowly this time and not so fast? I guess I should take pics soon and see if there are any changes.

2/17/08 and 2/18/08

2/17/08
time: 7PM

Incline BB press: 45/15, 65/12, 75/8, 90/6, 6, 6

Flat DB press: 35/10, 37/10, 10, 10

chest dips: so I've never ever done these really before and I'm going to try to keep it, even though it bothered my shoulder a little at first. I used a crate to put my feet up on behind me to do assisted. by the third set it was not hurting my shoulder anymore so it must be that I just have to get used to doing them. Anyway did 10, 10, 10 Can't wait until I can lose the crate!

BB curl: 40/10, 45/8, 8 ss/w

Tricep pressdown: 30/10, 35/10, 10

DB hammer curl: 19/10, 8, 8 ss/w

DB extention: 28/10, 10, 10

2/18/08

time: 8AM

Elliptical-12 intervals 15/45, 24 min total

2/15/08 and 2/16/08

2/15/08

time: 5AM

Cardio-step tape 37 min

2/16/08

Time: 7PM

Squats: 15/45, 12/85, 8/115, 5/130 x3-these felt GREAT!

Leg extention: 10/60, 9/70, 8/70 x2

BB Hack squat: 10/30 x3

lying leg curls: 15/25, 12/35, 12/40, 10/45, 8/45x2

incline lunges: 12/35, 12/35, 10/35

2/14/08

Time: 5Am
Cardio-12 intervals 23 min

Time: 6PM
Lat pulldown-Rope: 2 warm up sets, 6/80, 6/85, 5/90, 5/90
Bent over row: 1 warm up, 10/85, 10/90, 10/90, 8/90

Pull ups: 8,8,8 wow these were soooo much harder doing them last!

Front raise: 10/17x3 ss/w

seated side laterals: 10/15, 10/15, 8/15

bar shrug: 10/85, 10/90x3

2/12 and 2/13/08

2/12/08

Time: 4:00pm

this was my stressed out cardio day! Elliptical-12 intervals, 23 min total.

2/13/08

Time: 5AM

Cardio-Step reebok 37 min

Time: 4:00PM

Incline fly: 2 warm ups, 6/35 x4

Flat Press: 1 warm up, 10/85, 10/90, 10/95x2

Slight incline db press: 12/37 x3, 10/37

Close grip curl: warm up, 10/40, 8/85x2 ss/w

close grip press: 10/60, 10/65x2

1 arm preacher curl: 10/10 way to light! 8/20 x2 ss/w

1 arm tri pressdown: 10/20 x3

2/11/08

Time: 5:30 pm

DB Squats: 2 warm up sets, 6/44 x5
Squat: 1 warm up, 10/120 x3, 8/125
Alternating lunge: 12/26, 10/26, 10/26
DB SLDL: 1 warm up, 10/44, 8/44 x3
calf raises no weight: 25 x4 sets

2/10/08

cardio only
Step video-40 minutes

2/8/08 and 2/9/08

2/7-cardio only
Elliptical-12 intervals 15/45 5min before and after

2/8
11:30AM

Pullups: 6 x4
So I'm doing these with the racks of my bench at the highest setting with the bar on it. I put my feet up on the bench way out in front so I look like an L and pull up from that position. I can't tell how much assistance I am getting from my legs so I don't know if I am progressing. Is this OK? Should I try to do as many reps as I can like this or just stick with the 5-6 like I'm supposed to on the first exercise?

Bent over row: 10/75, 10/85, 10/90, 8/90
Lat pulldown-rope: 12/50, 12/60, 12/60
Front Raise: 10/15, 8/17, 8/17 ss/w
seated side laterals: 10/10, 8/15, 8/15
bar shrug: 10/85 x4

2/7/08

Time: 6:30
Incline fly: 2 warm ups, 6/32.6 x3, 5/35
Flat Press: 1 warm up, 10/90x3, 8/95
Slight incline DB press: 12/37.4 x2, 10/37.4
Close grip curl: 10/40 x3 ss/w
Close grip press: 10/60x3
1 arm preacher curl: 10/10, 10/15, 10/15 ss/w
1 arm press down: 10/10, 10/15, 8/15

cardio: 30 min treadmill, 12.0 incline, 3.0 speed

2/6/08

Oh happy day...I am finally out of the 140's!!!! 139 this am.
Time: 6:30pm

DB Squats: 2 warm ups, 6/41.8 x 5
Squat: 1 warm up, 10/115, 10/120, 8/120x2
Alternating lunge (no room to walk) 12/23.6 x3
DB SLDL: 10/37.4, 10/41.8x3
standing calf raises: no weight , 4 sets of 25

2/5/08

Time: 2:00

Cardio only today...intervals on Elliptical 12 @15/45 22min total

2/4/08

Time: 6:15 pm

Assisted pullups: 6, 6, 6, 6
Bent over rows: 2 warm ups, 10/65, 10/75, 10/75, 10/85
lat pulldown w/rope: 10/50, 10/60 10/60 these were HARD!!
front raise: 10/15 x3 ss/w
side laterals: 10/10 x 3
bar shrugs: 10/65, 10/85x3

2:00pm cardio: ss treadmill, 10.0 incline/3.0mph 35 min

2/2/08

Place:Home
Time: 12PM

Incline fly: 6/28.4 x2, 6/32.6 x2
flat press: 10/85, 8/90x 3
slight incline DB press: 10/37.4x 4
close grip curl: 10/20, 10/30, 8/40 ss/
close grip press: 10/45, 10/55, 10/60
1 arm preacher curls: 10/8, 10/10, 10/15 ss/
1 arm tri pressdown: 10/10, 10/10, 10/15-couldn't believe how hard these were!

cardio: 30 min walk outside

2/1/08

Place: Home
Time: 6:30PM

DB Squat: 6/37.4 x4, 5x 41.8
Squat: 10/95, 8/115 x3
Walking Lunge: 10/19.4 x3
DB SLDL: 10/28.4, 10/37.4 x3
Standing calf raises (no weight) 25 x4