Monday 3/31/08

So I sat down yesterday and planned out the whole month! Food and workouts...I love that-->don't think about it JUST DO IT!

Time:4:00AM

Step aerobics 41 minutes, 181 cals

Time: 4:00PM

Squat: 45/15, 95/12, 115/12, 125/8, 130/6, 135/6, 6 (wasn't sure if those 12's were supposed to be the warm up? so I added that first set of 15)

Leg extention: 50/10, 70/8, 8

Hack squat: 30/12, 40/10, 10

Step ups: 26/10, 10

Did abs instead of calves :)

Hanging knee ups: 12, 12 ss/w

ball roll ups? (lay on the bench with the swiss ball under your knees and bring your knees over you head keeping the ball in place ???) 12, 12 ss/w

rope crunch: 20/12, 12

Sunday 3/30/08

Last workout of the "old" workouts excited to start the new ones! Felt strong again on my BB rows! This has to be one of my favorites.

Time: 4:00 PM
Bent over rows: 45/15, 65/12, 85/10, 100/8, 105/6, 6
close grip pulldowns: 50/15, 70/12, 85/8, 8, 8, 8
pull ups: 10, 10, 9
Front raise: 10/12, 25/10, 10, 10 ss/w
seated side laterals: 10/15, 17/8, 8, 8<--barely on the last set!
bar shrugs: 115/10, 10, 10, 10

3/23-3/29 Weekly summary

Well of course I woke up this morning feeling puffy! :(

Weight: 136.2 (back down thank goodness!)

measurements were all the exact same though.

Pics:

Saturday 3/29/08

Time: 5:00PM

Incline Fly: 28/15, 35/10, 37/6, 6, 6, 6

Flat Press: 45/15, 65/12, 85/10, 95/10, 10, 10

Slight incline DB PRess: 37/12, 12, 12,12

Close grip curl: 30/15, 50/10, 8/8 ss/w

close grip bench: 45/15, 70/10, 10, 10

1 arm preacher curl: 20/10, 10, 10 ss/w

1 arm tricep pressdown: 25/10, 10, 10

Friday 3/28/08

Cardio only

Step aerobics 37 min 211 cals burned.

Thursday, 3/27/08

Time: 5:00PM
DB squat: 35/15, 37/12, 42/8, 44/6,6,6,6

BB squats: 45/15, 95/12, 120/10, 130/10,10, 8

walking lunge: 17/10, 10, 10

DB SLDL: 28/15, 37/12, 44/10, 10, 8

ran short on time so instead of the incline lunges I did 3 sets of these cable pull throughs: 20/12, 30/12, 12 http://www.youtube.com/watch?v=VuDc1IQuwZo&feature=related

Weds. 3/26/08

Time: 5:00pm

Outdoor run, 39 min, 155 ARH, 300 cals burned! Oh how I wish this nice weather would stay!!!!

Tuesday 3/25/08

Time: 4:00 AM

Elliptical, 25 min 12 intervals 15/45 197 cals burned

Time: 4:00PM

Bent over rows: 45/15, 65/12, 85/10, 100/6, 6, 5

Close grip pulldowns: 50/15, 70/12, 80/10, 10, 10

Pullups-10, 9, 8

front raise: 10/15, 20/10, 10, 10 ss/w

side lateral raises: 10/15, 15/10, 10, 10

bb shrugs: 95/10, 10, 10, 8

Monday 3/24/08

Time: 4:15PM

Step aerobics 45 min 195 cals burned.

Spring break is over, back to the old routine!

Sunday, 3/23/08

Time: 10:00 AM
Incline fly: 28/15, 33/12, 37/6, 6, 6, 6
flat press: 45/15, 65/12, 85/10, 95/10, 10, 10
slight incline db press: 37/10, 10, 10, 10
close grip curl: 30/15, 50, 8, 8, 8 ss/w
close grip press: 45/15, 70/8, 8, 8
1 arm preacher curl: 20/10, 10, 10 ss/w

1 arm tri pressdown: 20/10, 10, 10

Time: 7:00PM

Step workout: 45 min 249 cals

3/16-3/22/08 Weekly Summary

My camera is giving me trouble so no pics yet. Hopefully I can fix it today and take some later.

So after my little mess up last week, my weight is up. Pisses me off that 6 perfect days don't count! But some of my measurements were down and I feel leaner. I got to wear pants yesterday that have been too tight also, so I guess I have to take progress where I can get it!!!

Weight

136.6

Measurements:

chest: 34 4/3

arm: 11

waist: 28

hips: 36 3/4

leg: 19.5

calf: 14.5

Oh and thanks to my longer run on Saturday I was able to up my cardio cals burned for this week even though I missed Weds. so total was: 1311

Saturday, 3/22/08

7:30AM

Run-48 min, 337 cals burned

7:00 PM

DB Squats: 28/15, 35/12, 42/6, 44/6, 6, 5, 5

BB Squat: 45/15, 85/12, 115/10, 130/8, 8, 8

walking lunge: 15/12, 12, 12

DB SLDL: 28/15, 37/12, 42/10, 10, 10

Incline lunge: 26/12, 12, 12,12

Friday, 3/21/08

Time: 7:30AM
Elliptical 25 min 12 intervals, 15/45 204 cals burned.

Thursday, 3/20/08

Yay! Back to my old self today!! Still have the cold, but I'm doing my best to not let it get me down!

5:30PM
Bent over rows: 45/15, 65/12, 85/8, 95/6, 100/6, 6
Lat pulldown -close grip: 50/15, 70/12, 80/10, 10, 8, 8

Pull ups: 8, 8, 8

Front raise (cable): 10/12, 15/8, 8, 8 ss/w

seated side laterals: 8/12, 10/10, 10, 10

bar shrugs: 95/12, 12, 12,12

followed by an outdoor run: 36 min 294 cals burned.

Feeling GREAT!

Wednesday 3/19/08

Horrible day today. Just need to vent and to fess up :(

Started off with a getting a cold. Feel like I got hit by a bus.

Then I got some disturbing news that might or might not be something really terrible. Anyway, came home and raided the cabinets. ugh I'm going to crawl under the covers as soon as my husband gets home so I can't do anymore damage.

Tuesday, 3/18/08

Time: 4:30AM

Cardio-Elliptical 24 min 12 intervals 15/45 188 cals burned

Time: 4:30PM

Incline Fly: 28/15, 33/12, 35/6, 6, 6, 6

Flat Press: 45/15, 65/12, 85/10, 95/10, 8, 8

Slight Incline DB press: 35/12, 12, 37/12, 10

Close grip curl 20/15, 40/10, 10, 10 ss/w

Close grip press: 45/15, 65/10, 10, 10

1 arm preacher curl: 10/10, 20/8, 8 ss/w

1 arm tricep pressdown: 10/10, 20/8, 8

Monday 3/17/08

Quads were on FIRE!

DB squat: 28/15, 35/12, 42/6, 6, 6, 6, 6

BB Squat: 45/15, 85/12, 115/10, 125/8, 8, 8

Walking lunges (nice enough to do these outside so I had room!) 15/10, 10, 10

DB SLDL: 28/15, 37/10, 42/8, 8, 8

Incline lunge: 26/12, 12, 12, 12

Sunday 3/16/08

Cardio Only
Outdoor run 36 min, 288 cals burned.

Saturday 3/15/08

Ooops forgot to post this!

Time: 8AM

Outdoor run 37 min, 288 cals

Lat Pulldown SG Palms up: 50/15, 70/10, 80/10, 90/6, 6, 6
Tbar row: 25/15, 50/12, 60, 10, 10, 10

DB deads: 47/8, 8, 8

Push press: 45/15, 70/10, 75/10, 8, 8,

side laterals: 5/10, 8/10, 10/10, 8/10, 5/10

3/9-3/15 Weekly Summary

So here is my weekly recap, I'll start posting this on Sunday mornings. Goal is to show progress every week! :)

Weight: 136.2

Measurements:

chest: 35

arm: 12

waist: 28

hips: 37

thigh: 20

calf: 15

Total cardio cals burned: 1277

3/13/08 and 3/14/08

Thursday 3/13

Time: 4AM

Step aerobics: 37 min, 133 AHR, 226 cals burned

Time: 6PM

Incline DB press: 28/15, 37/12, 41/6, 44/5, 5, 5, 5

flat BB press: 45/15, 85/12, 90/10, 10, 10

Incline fly: 35/10, 10, 10

Cable curl: 20/12, 35/8, 8 ss/w

bar extention: 30/12, 50/8,8

Incline DB curls: 17/10, 8, 8 ss/w

rope extention: 30/10, 10, 10

Friday 3/14

Time: 4 AM
Elliptical: 24 minutes 12 intervals 15/45 170 cals burned

3/12/08

Time: 4:00PM

This workout felt sooooo good today!!

Leg extention: 50/15, 75/12, 100/6, 6, 6

DB Squat: 35/12, 42/8,8,8

Front squats: 45/15, 65/12, 70/12, 80/10, 10

SLDL: 70/12, 105/12, 115/10, 10, 10

DB sumo squats: 42/10, 10, 10, 10

3/11/08

Time: 4:20AM

Cardio-elliptical 24 min

15/45 x 12 intervals

AHR: 152

cals burned: 182

3/10/08

Time: 4:15AM

Cardio-step workout 44 min, 133AHR, 259 cals

Time: 5:00PM

Lat Pull SG Palms up: 50/15, 70/10, 80/9, 90/6,6,6,6

Tbar Row: 25/15, 50/10, 60/8, 8, 8

DB deads: 44/12, 12, 12

Push Press: 45/15, 65/10, 70/10, 10, 75/8

Side Laterals up/down: 5/10, 8/10, 10/10, 8/10, 5/10

3/9/08

Time: 1PM

Cardio only today -step tape 30 min

When it comes to cardio, I track all of the numbers I get off of my Polar, just cause I like to, but does it matter? I guess I'm asking should I be shooting for more calories burned each week or more time?

So far I'm still at a solid 1 pound per week loss.

3/6/08, 3/7/08, 3/8/08

3/6/08

Time: 4:15 (I shudder to think how this will feel next week with the time change!)

Cardio-Elliptical, 24 min, 12 intervals-15/45

3/7/08
Time: 5:00PM
Leg extentions: 50/15, 65/12, 80/10, 95/6,6,6
DB squat: 35/12, 37/10, 10, 10

Front squat: 45/12, 65/12, 70/10, 10, 10

SLDL:70/15, 105/10, 115/10, 8, 8

DB sumo squat: 37/10, 10, 10, 10

3/8/08

Time: 7:00AM

First outdoor run all year!! I can't run outside when it is freezing nor when I am over 140 pounds :P So happy that neither of those conditions apply anymore!

3 miles, 31:33 min

11:00AM

Incline DB Press: 28/15, 35/12, 37/8, 41/6,6,6

Flat bench press: 45/15, 35/12, 90/10,10,10

Incline fly: 35/12, 12,12

cable curl: 20/10, 30/10, 10 ss/w

bar extention: 30/10, 50/8, 8

Incline db curls: 15/10, 17/8, 8 ss/w

rope extention: 30/10, 10, 10

3/5/08

Time: 4:15Am

Cardio-Step aerobics 40 min

Time: 5:30PM

Lat pull SG palms up: 50/15, 70/10, 80/8, 90/6,5,5

Tbar row: 25/15, 50/10, 55/10, 10, 10

DB deads: 42/12, 45/10, 10

Push Press: 45/15, 65/10, 70/8, 8, 8

Side laterals up/down: 5/10, 8/10, 10/8, 8/8, 5/10

3/4/08

Time: 4:15 AM

Hit cardio only-Elliptical 24 min 12 intervals 15/45

Felt so good these past two days working out in only a t-shirt instead of dressed like I'm going to build a snowman!! SPRING FEVER is here!

3/3/08

Time: 6PM

Incline DB Press: 28/15, 35/12, 38/8, 41/5, 5, 5, 5
Flat Press: 45/15, 60/12, 85/10, 90/8, 8, 8
Incline Fly: 32/10, 10, 10
Cable Curl: 20/10, 30/8, 8 ss/w
bar extention: 30/10, 40/8, 8
Incline DB curl: 15/10, 17/10, 17/8 ss/w
rope extention: 20/10, 25/10, 10

3/02/08

Time: 12:00PM

Starting the "B" workouts this week

Leg Extentions: 50/15, 65/12, 80/10, 90/6,6,6

DB Squat: 32/12, 35/10,10,10

Front Squat: 45/12, 55/12, 65/10, 10, 10

SLDL: 45/12, 95/10, 105/8, 8, 8

Sumo Squat: 28/12, 12, 35/10, 10

On the front squats does it matter how I hold the bar? I think I am using an olympic grip, underhand, elbows down like getting ready to do a push press. I can't do the front shoulder rest with your arms up and crossed over. Is this ok?

2/28/08, 2/29/08, 3/1/08

Catch up time!

2/28/08

Cardio only-Firm step aerobics 41 min

2/29/08

WG lat pulldown: 50/15, 70/12, 90/8, 100/5, 5, 5

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

DB bench rows: 28/12, 32/10, 10

side laterals: 5/15, 8/12, 14/10, 16/10, 10, 8

DB shrugs: 37/10, 10, 10, 10

3/1/08

Cardio only-40 min elliptical