Last post on this blog for a while :( Will keep posting on the board though!
Today was just interval cardio:
Elliptical 15 intervals, 25 min total, 148 AHR, 170 cals
Tuesday, September 30, 2008
Monday, September 29, 2008
Monday, 9/29/08
5PM-chest and arms
Incline Fly: 26/12, 33/10, 37/6, 6
Flat bench: 65/12, 85/10, 95/8,8
Slight incline DB Press: 33/12, 37/10, 45/10,8
close grip curl: 45/10,10,10 ss/w
close grip BP: 65/10,10,10
1 arm preacher: 17/10,10, 20/10
1 arm tri pressdown: 15/10,10, 20/10
Incline Fly: 26/12, 33/10, 37/6, 6
Flat bench: 65/12, 85/10, 95/8,8
Slight incline DB Press: 33/12, 37/10, 45/10,8
close grip curl: 45/10,10,10 ss/w
close grip BP: 65/10,10,10
1 arm preacher: 17/10,10, 20/10
1 arm tri pressdown: 15/10,10, 20/10
Sunday, September 28, 2008
Sunday, 9/28/08
Today was Leg day:
DB Step ups: 28/12, 33/10, 37/6, 42/6,6
BB Squats: 95/10, 115/10, 150/10,10
DB Sumo Squats: 47/12, 52/10,10,10
BB Walking lunge: 40/10,10,10
DB SLDL: 37/12, 47/10, 50/10,10
added the DB sumo squats.
DB Step ups: 28/12, 33/10, 37/6, 42/6,6
BB Squats: 95/10, 115/10, 150/10,10
DB Sumo Squats: 47/12, 52/10,10,10
BB Walking lunge: 40/10,10,10
DB SLDL: 37/12, 47/10, 50/10,10
added the DB sumo squats.
Saturday, September 27, 2008
Friday, September 26, 2008
Friday, 9/26/08
5:00PM-Back/Delts
Pullups(did these as rack chins/pullups with a bar across my legs): 20/10,10,10,10
BB Row: 45/20, 65/12, 95/10,10
Lat pulldown w/rope: 40/10,10, 50/10
Front raise (db alt) 24/10,10,10 ss/w
seated side lateral: 10/10,10,10
bar shrugs: 95/12, 115/10,10,10
Pullups(did these as rack chins/pullups with a bar across my legs): 20/10,10,10,10
BB Row: 45/20, 65/12, 95/10,10
Lat pulldown w/rope: 40/10,10, 50/10
Front raise (db alt) 24/10,10,10 ss/w
seated side lateral: 10/10,10,10
bar shrugs: 95/12, 115/10,10,10
Thursday, September 25, 2008
Thursday, 9/25/08
5:00AM-Cardio
Elliptical: 15 intervals 15/45, 154AHR, 181 Cals
4:30PM-Chest/Arms
Incline Fly: 24/12, 28/10, 35/6,6
BB Press: 65/12, 85/10, 90/10, 10
Slight incline db press: 33/12, 37/10, 44/8, 8
close grip curl: 40/10,10,10 ss/w
close grip press: 65/10,10,10
1 arm preacher curl:15/10, 10, 17/10 ss/w
1 arm tricep press: 15/10, 10,10
Elliptical: 15 intervals 15/45, 154AHR, 181 Cals
4:30PM-Chest/Arms
Incline Fly: 24/12, 28/10, 35/6,6
BB Press: 65/12, 85/10, 90/10, 10
Slight incline db press: 33/12, 37/10, 44/8, 8
close grip curl: 40/10,10,10 ss/w
close grip press: 65/10,10,10
1 arm preacher curl:15/10, 10, 17/10 ss/w
1 arm tricep press: 15/10, 10,10
Wednesday, September 24, 2008
Wednesday, 9/24/08
2PM-Legs
DB Step ups: 24/12, 33/10, 37/6,6,6
BB Squat: 95/10, 115/10, 135/10, 150/8
Walking lunge: (BB) 40/10,10,10
DB SLDL: 37/12, 42/12, 47/10, 50/10
Wow, this workout didn't seem like much on paper, but my legs are screaming right now!
DB Step ups: 24/12, 33/10, 37/6,6,6
BB Squat: 95/10, 115/10, 135/10, 150/8
Walking lunge: (BB) 40/10,10,10
DB SLDL: 37/12, 42/12, 47/10, 50/10
Wow, this workout didn't seem like much on paper, but my legs are screaming right now!
Monday, September 22, 2008
Monday, 9/22/08
5AM-cardio
step aerobics: 45 min, 125 AHR, 233 Cals
5PM-back and delts
Lat pull/palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 75/10,10,8
DB Deads: 47/10,10,10
Push press: 45/12, 65/10, 85/10,8
lateral raises up/down:
1. 5/10, 8/10, 15/10, 8/10, 5/10
2. 5/10, 8/10, 15/8, 8/10, 5/10
3. 5/10, 8/10, 15/8, 8/8, 5/10
step aerobics: 45 min, 125 AHR, 233 Cals
5PM-back and delts
Lat pull/palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 75/10,10,8
DB Deads: 47/10,10,10
Push press: 45/12, 65/10, 85/10,8
lateral raises up/down:
1. 5/10, 8/10, 15/10, 8/10, 5/10
2. 5/10, 8/10, 15/8, 8/10, 5/10
3. 5/10, 8/10, 15/8, 8/8, 5/10
Sunday, September 21, 2008
Sunday, 9/21/08
5:00PM
Chest/Arms
Incline DB Press: 28/12, 37/10, 47/6,6,6
Flat BP: 65/12, 85/10, 90/10, 8
Incline Fly: 35/12,10,10
Cable curl: 25/10, 30/10, 10 ss/w
Bar Ext: 30/10, 40/10,10
Incline DB curl: 17/10, 20/9,9 ss/w
rope press: 30/10, 10,10
AWESOME workout today! I had really good focus and intensity...plus I got new mirrors for my garage!! We didn't hang them yet because I really need to paint, but it makes the space seem so much bigger! LOVE it!! The best part was the total cost of all three: $13!!!
Chest/Arms
Incline DB Press: 28/12, 37/10, 47/6,6,6
Flat BP: 65/12, 85/10, 90/10, 8
Incline Fly: 35/12,10,10
Cable curl: 25/10, 30/10, 10 ss/w
Bar Ext: 30/10, 40/10,10
Incline DB curl: 17/10, 20/9,9 ss/w
rope press: 30/10, 10,10
AWESOME workout today! I had really good focus and intensity...plus I got new mirrors for my garage!! We didn't hang them yet because I really need to paint, but it makes the space seem so much bigger! LOVE it!! The best part was the total cost of all three: $13!!!
Friday, September 19, 2008
Friday, 9/19/08
1:00pm-cardio
Run: 35 min, 130 AHR, 180 cals burned
5:00PM-Legs
Leg ext: 50/12, 75/10, 120/6,6,6
DB Squats: 44/10, 47/10, 50/8,8
Front Squats: 45/15, 95/12,12,12
SLDL: 95/12, 115/12, 120/10,10
And yes, I had my angry music blasting the whole time! :)
Run: 35 min, 130 AHR, 180 cals burned
5:00PM-Legs
Leg ext: 50/12, 75/10, 120/6,6,6
DB Squats: 44/10, 47/10, 50/8,8
Front Squats: 45/15, 95/12,12,12
SLDL: 95/12, 115/12, 120/10,10
And yes, I had my angry music blasting the whole time! :)
Wednesday, September 17, 2008
Tuesday 9/16/08 and Wednesday 9/17/08
Tuesday
5AM-Cardio intervals
Elliptical: 25 min total, 15 @15/45, 152AHR, 171 cals burned
Wednesday
1:00PM Cardio
Run, 29 min, 164 AHR, 235 cals burned.
5:00PM Back/Delts
Lat pulldown palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 10, 75/9,8
DB deads:44/12, 47/10, 10
Push Press: 45/12, 65/10, 85/8,8
laterals up and down the rack: 5/10, 8/10, 15/10, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8
5AM-Cardio intervals
Elliptical: 25 min total, 15 @15/45, 152AHR, 171 cals burned
Wednesday
1:00PM Cardio
Run, 29 min, 164 AHR, 235 cals burned.
5:00PM Back/Delts
Lat pulldown palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 70/10, 10, 75/9,8
DB deads:44/12, 47/10, 10
Push Press: 45/12, 65/10, 85/8,8
laterals up and down the rack: 5/10, 8/10, 15/10, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8
5/10, 8/10, 15/8, 8/10, 5/8
Monday, September 15, 2008
Monday, 9/15/08
6:00Pm
Incline DB Press: 28/15, 37/10, 44/6,6,6
Flat BP: 65/12, 75/10, 85/10, 90/10
Incline Fly: 35/10,10,10
cable curl: 25/10,10,10 ss/w
skullcrushers: 30/10,10, 35/10
Incline DB curls: 17/10,10,10 ss/w
Rope pressdown: 30/10,10,10
Strength is coming back! Feeling GOOD!
Incline DB Press: 28/15, 37/10, 44/6,6,6
Flat BP: 65/12, 75/10, 85/10, 90/10
Incline Fly: 35/10,10,10
cable curl: 25/10,10,10 ss/w
skullcrushers: 30/10,10, 35/10
Incline DB curls: 17/10,10,10 ss/w
Rope pressdown: 30/10,10,10
Strength is coming back! Feeling GOOD!
Sunday, September 14, 2008
Sunday, 9/14/08
6:00PM
Leg extention: 50/12, 75/10, 110/6, 120/6,6
DB Squat: 42/10, 44/10, 10, 47/10
Front Squat: 45/12, 95/10, 105/5, 10
SLDL: 95/12, 115/10, 10,10
Started off really strong and ready to go, but when I got to the front squats, I couldn't get the grip right, it kept slipping off, digging into my shoulders etc. I don't know what happened with that third set, I just couldn't do it! Forced myself to do the 4th set, but it was hard. Was pissed off because the last time I was doing these a few months ago I was really getting good at them.
Leg extention: 50/12, 75/10, 110/6, 120/6,6
DB Squat: 42/10, 44/10, 10, 47/10
Front Squat: 45/12, 95/10, 105/5, 10
SLDL: 95/12, 115/10, 10,10
Started off really strong and ready to go, but when I got to the front squats, I couldn't get the grip right, it kept slipping off, digging into my shoulders etc. I don't know what happened with that third set, I just couldn't do it! Forced myself to do the 4th set, but it was hard. Was pissed off because the last time I was doing these a few months ago I was really getting good at them.
Saturday, September 13, 2008
Saturday, 9/13/08
Day off from lifting and I am SORE all over! It feels great :)
7:30PM-Cardio
Elliptical: 30 min, 151 AHR, 206 cals
7:30PM-Cardio
Elliptical: 30 min, 151 AHR, 206 cals
Friday, September 12, 2008
Friday, 9/12/08
5:00AM
Cardio
Step Aerobics 45 min, 132 AHR, 242 cals burned
6PM
Back and Delts
Lat Pulldown-palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 50/12, 60/12, 70/10, 75/8
DB Deads: 44/12, 47/10, 10
Push Press: 45/12, 65/10, 75/10, 80/8
lateral raise-up and down the rack:
1. 5/10, 8/10, 15/8, 8/8, 5/10
2. 5/10, 8/10, 15/8, 8/8, 5/10
3. 5/12, 8/10, 15/8, 8/10, 5/10
Another GREAT workout, and strength seems to be coming back :)
I tried some of the samples I've been getting from James, used VPX Noshotgun and Nosynthasize and liked the them. Are they any good?
Cardio
Step Aerobics 45 min, 132 AHR, 242 cals burned
6PM
Back and Delts
Lat Pulldown-palms in: 50/12, 70/10, 90/6,6,6
Tbar row: 50/12, 60/12, 70/10, 75/8
DB Deads: 44/12, 47/10, 10
Push Press: 45/12, 65/10, 75/10, 80/8
lateral raise-up and down the rack:
1. 5/10, 8/10, 15/8, 8/8, 5/10
2. 5/10, 8/10, 15/8, 8/8, 5/10
3. 5/12, 8/10, 15/8, 8/10, 5/10
Another GREAT workout, and strength seems to be coming back :)
I tried some of the samples I've been getting from James, used VPX Noshotgun and Nosynthasize and liked the them. Are they any good?
Thursday, September 11, 2008
Thursday, 9/11/08
Holy crap I am BACK!!! What a great workout I had today, nothing spectacular weight wize but I'll tell you I felt more intensity and motivation than I have had in weeks!!! Really focused on strict form and concentration.
Chest/Arms
Incline press: 28/15, 37/12, 42/8, 44/6,6
flat BP: 65/10, 75/10, 80/10, 85/8
incline fly: 33/12, 12, 12
cable curl: 20/10, 25/10, 25/10 ss/w
lying bar ext: 20/10, 30/10, 10
Incline db curl: 15/10, 17/10,10 ss/w
rope press: 25/10, 30/10, 10
Chest/Arms
Incline press: 28/15, 37/12, 42/8, 44/6,6
flat BP: 65/10, 75/10, 80/10, 85/8
incline fly: 33/12, 12, 12
cable curl: 20/10, 25/10, 25/10 ss/w
lying bar ext: 20/10, 30/10, 10
Incline db curl: 15/10, 17/10,10 ss/w
rope press: 25/10, 30/10, 10
Wednesday, September 10, 2008
Tuesday, 9/9/08 & Wednesday, 9/10/08
Tuesday, 9/9/08: off
Wednesday, 9/10/08:
1:00PM-cardio
5k practice run: 29:22 min, 164 AHR, 232 cals
6:30PM-Legs
Leg Ext: 50/12, 75/10, 100/6,6,6
DB Squats: 35/12, 42/10,10,10
Front Squat: 45/12, 95/10, 105/8,8
SLDL: 95/12, 115/10,10,10
OK, so I'm feeling weak-I'm using weights that I used back in March is that normal? Could it be because I'm not using the Vaso anymore? How long should I wait before using it again? Then with the weight, I am so confused! I am still at 125, should I be trying to just stay the same weight or lose?
Wednesday, 9/10/08:
1:00PM-cardio
5k practice run: 29:22 min, 164 AHR, 232 cals
6:30PM-Legs
Leg Ext: 50/12, 75/10, 100/6,6,6
DB Squats: 35/12, 42/10,10,10
Front Squat: 45/12, 95/10, 105/8,8
SLDL: 95/12, 115/10,10,10
OK, so I'm feeling weak-I'm using weights that I used back in March is that normal? Could it be because I'm not using the Vaso anymore? How long should I wait before using it again? Then with the weight, I am so confused! I am still at 125, should I be trying to just stay the same weight or lose?
Monday, September 8, 2008
Monday, 9/8/08
5:00AM-Cardio
Ellitpical: 25 min total, 15 intervals 15/45, 151AHR, 175 cals burned.
6:00PM-Back and Delts
Lat pulldown (wide): 50/12, 70/10, 85/6,6,6
Regular Deads: 95/12, 115/10, 165/10,8,8
1 arm db row: 35/10,10,10
lateral raises: 15/12, 17/10,10,10
DB shrug: 44/10,10,10,10
Ellitpical: 25 min total, 15 intervals 15/45, 151AHR, 175 cals burned.
6:00PM-Back and Delts
Lat pulldown (wide): 50/12, 70/10, 85/6,6,6
Regular Deads: 95/12, 115/10, 165/10,8,8
1 arm db row: 35/10,10,10
lateral raises: 15/12, 17/10,10,10
DB shrug: 44/10,10,10,10
Sunday, September 7, 2008
Sunday, 9/7/08
Went for a nice long 2 hour hike today with the family. It was really beautiful!
5:00PM-Chest/Arms
Midbar Press: 45/15, 65/12, 85/8, 95/6,6,6
Flat DB Press: 33/10, 44/8,8,8
Chest Dips: 8,8,8
EZ bar curls: 40/10, 50/10,10 ss/w
Tri pressdown: 35/10, 40/10,10
alt hammer curls: 24/10,10,10 ss/w
overhead DB ext: 24/10,10,10
2nd workout without Zap or Vaso, not too bad.
5:00PM-Chest/Arms
Midbar Press: 45/15, 65/12, 85/8, 95/6,6,6
Flat DB Press: 33/10, 44/8,8,8
Chest Dips: 8,8,8
EZ bar curls: 40/10, 50/10,10 ss/w
Tri pressdown: 35/10, 40/10,10
alt hammer curls: 24/10,10,10 ss/w
overhead DB ext: 24/10,10,10
2nd workout without Zap or Vaso, not too bad.
Saturday, September 6, 2008
Saturday, 9/6/08
10:30AM-Legs and abs
BB Squat: 45/15, 95/12, 115/8, 145/6, 150/6,6
Leg Ext: 60/10, 100/8,8,8
Hack Squat: 48/10,10,10-used the ball and DB's weight is the two DBs
Leg curl: 35/12, 45/10, 55/6,6,6
Cable crunch: 40/12, 12, 12
ss/w reverse crunch: 12,12,12
BB Squat: 45/15, 95/12, 115/8, 145/6, 150/6,6
Leg Ext: 60/10, 100/8,8,8
Hack Squat: 48/10,10,10-used the ball and DB's weight is the two DBs
Leg curl: 35/12, 45/10, 55/6,6,6
Cable crunch: 40/12, 12, 12
ss/w reverse crunch: 12,12,12
Friday, September 5, 2008
Friday, 9/5/08
Cardio only today!
10:00AM
5K practice run: 29:28 min, 163 AHR, 231 Cals
WOW feeling really weird today...both of my kids are in school full-time now! First time I've had this much freedom in ELEVEN years! Happy about that, but sad cause my babies are growing up, you know how it goes LOL!
Did your daughter start Kindergarten this year?
10:00AM
5K practice run: 29:28 min, 163 AHR, 231 Cals
WOW feeling really weird today...both of my kids are in school full-time now! First time I've had this much freedom in ELEVEN years! Happy about that, but sad cause my babies are growing up, you know how it goes LOL!
Did your daughter start Kindergarten this year?
Thursday, September 4, 2008
Thursday, 9/4/08
GREAT day so far! Loved the two classes I started today, hope the next three go as well!!
I tried rack deadlifts for the first time ever. I expected them to be "easier" than regular deadlifts but they weren't. I kept the weight lower than I did last time on the regulars deads just to make sure I had good form. What do you think of them compared to regular ones? I REALLY felt it in my back in a good way. I set the start position at about 2 inches below my knees, is that right?
Back and delts-5:00PM
Lat pulldown: 50/12, 70/10, 85/6, 85/5
Rack Deadlift: 115/10, 165/8,8,8,8
DB 1 arm Row: 33/10,10,10
Lateral Raises: 15/12, 17/10,10,10
DB Shrugs: 42/10,10,10,10
I tried rack deadlifts for the first time ever. I expected them to be "easier" than regular deadlifts but they weren't. I kept the weight lower than I did last time on the regulars deads just to make sure I had good form. What do you think of them compared to regular ones? I REALLY felt it in my back in a good way. I set the start position at about 2 inches below my knees, is that right?
Back and delts-5:00PM
Lat pulldown: 50/12, 70/10, 85/6, 85/5
Rack Deadlift: 115/10, 165/8,8,8,8
DB 1 arm Row: 33/10,10,10
Lateral Raises: 15/12, 17/10,10,10
DB Shrugs: 42/10,10,10,10
Wednesday, September 3, 2008
Wednesday 9/3/08
Cardio only today
6:00AM
Elliptical:25 min total, 15 intervals x 15/45, 5 min warm/cool, 154AHR, 225 cals
STILL struggling with food here and there. Tomorrow I start classes so I'm banking on the fact that a new busy routine/schedule will keep me in line!
The biggest problem I'm having is trying to figure out how to feel like I'm not dieting, but then at the same time not eat 10 chocolate chip cookies. I think it is so much easier with that show date hanging in front of me to stay on track. Now I feel like I'm in a limbo mode, I want to gain muscle, but I can't gain to much weight. Lets see how it goes the next few days with school starting and all.
I'm going to try to start a club on campus for students and faculty to promote female bodybuilding. I know I would love to see a bigger turnout at the shows for fbbs, so maybe I can do a little something to help it along! If you have any suggestions for me I'd appreciate it! Of course I'll be pointing anyone interested in your direction for training!!
6:00AM
Elliptical:25 min total, 15 intervals x 15/45, 5 min warm/cool, 154AHR, 225 cals
STILL struggling with food here and there. Tomorrow I start classes so I'm banking on the fact that a new busy routine/schedule will keep me in line!
The biggest problem I'm having is trying to figure out how to feel like I'm not dieting, but then at the same time not eat 10 chocolate chip cookies. I think it is so much easier with that show date hanging in front of me to stay on track. Now I feel like I'm in a limbo mode, I want to gain muscle, but I can't gain to much weight. Lets see how it goes the next few days with school starting and all.
I'm going to try to start a club on campus for students and faculty to promote female bodybuilding. I know I would love to see a bigger turnout at the shows for fbbs, so maybe I can do a little something to help it along! If you have any suggestions for me I'd appreciate it! Of course I'll be pointing anyone interested in your direction for training!!
Tuesday, September 2, 2008
Tuesday, 9/2/08
6:00AM-Cardio
Elliptical, 35 min, 145 AHR, 225 cals
5:00PM-Chest/Arms
Incline BB Press: 45/15, 55/12, 75/8, 95/6,6,6
Flat DB Press: 33/10, 42/8,8,8
Chest Dips: 8,8,8
BB curl: 45/10,10,10 ss/w
tricep pressdown: 35/10,10,10
DB hammer curls: 24/10,10,10 ss/w
Tri DB ext: 24/10,10,10
Elliptical, 35 min, 145 AHR, 225 cals
5:00PM-Chest/Arms
Incline BB Press: 45/15, 55/12, 75/8, 95/6,6,6
Flat DB Press: 33/10, 42/8,8,8
Chest Dips: 8,8,8
BB curl: 45/10,10,10 ss/w
tricep pressdown: 35/10,10,10
DB hammer curls: 24/10,10,10 ss/w
Tri DB ext: 24/10,10,10
Monday, September 1, 2008
Monday 9/1/08
5:00PM
Legs and Abs
BB Squats: 45/15, 95/12, 115/8, 135/6, 145/6,6, 150/6
Leg Ext: 60/10, 100/8,8,8
Hack Squats: 45/10,10,10
Leg curls: 35/10, 45/10, 55, 6,6,6
pulley Crunch: 40/12,12,12
reverse crunch: 12,12,12
Was worried because my legs were still so sore from the run yesterday, but this workout actually felt good! I was mostly worried about the bb squats, but they were fine, the stupid hack squats had me screaming though!
Legs and Abs
BB Squats: 45/15, 95/12, 115/8, 135/6, 145/6,6, 150/6
Leg Ext: 60/10, 100/8,8,8
Hack Squats: 45/10,10,10
Leg curls: 35/10, 45/10, 55, 6,6,6
pulley Crunch: 40/12,12,12
reverse crunch: 12,12,12
Was worried because my legs were still so sore from the run yesterday, but this workout actually felt good! I was mostly worried about the bb squats, but they were fine, the stupid hack squats had me screaming though!
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