Back and Delts B2
Lat pulldown palms in: 50/12, 70/10, 100/6,6,6
Tbar row: 70/12, 75/10, 80/8,8
DB deads: 53/10,10,10
Push press: 45/12, 65/10, 85/8,8
Lateral raise up/down: 5/10, 8/10, 15/10, 8/10, 5/10
Been a real cardio slacker, doing my weight training later at night and not getting up in the AM...need to find a way to fit it in!
Wednesday, October 29, 2008
Monday, October 27, 2008
Monday, 10/27/08
Chest and Arms B2
Incline DB Press: 33/12, 42/10, 50/6,6,6
Flat BP: 65/12, 85/10, 100/10,8
Incline Flys: 35/10,10,10
cable curls: 30/10,10,10 ss/w
lying bar ext: 35/10,10,10
incline DB curls: 20/10,10,10
rope pressdown: 40/8,8,8
If I work out later at night, am I still supposed to have a big carb meal afterwards?
Incline DB Press: 33/12, 42/10, 50/6,6,6
Flat BP: 65/12, 85/10, 100/10,8
Incline Flys: 35/10,10,10
cable curls: 30/10,10,10 ss/w
lying bar ext: 35/10,10,10
incline DB curls: 20/10,10,10
rope pressdown: 40/8,8,8
If I work out later at night, am I still supposed to have a big carb meal afterwards?
Sunday, October 26, 2008
Sunday, 10/26/08
Friday morning I went for a walk/run at the park and when I was done started to feel weird. Thought its just because I haven't been keeping up with my running, but in a few hours I realized it was a stupid bug. So didn't get my leg workout in until today. This morning went for another walk/run and I still suck. I hate how fast I regress! I am going to really make an effort to run 3 times a week.
Anyway, here's the leg workout:
Leg ext: 50/12, 75/10, 122.5/6,6,6
Front squats: 65/12, 95/10, 115/8,8
DB Squats: 50/10 x 4
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10 x 2
Anyway, here's the leg workout:
Leg ext: 50/12, 75/10, 122.5/6,6,6
Front squats: 65/12, 95/10, 115/8,8
DB Squats: 50/10 x 4
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10 x 2
Thursday, October 23, 2008
Thursday, 10/23/08
Back and Delts B1
Lat pulldown palms in: 50/12, 70/10, 90/6, 100/5,5
T-bar rows: 70/10, 75/10,10, 80/8
DB Deads: 50/10,10,10
Push Press: 45/12, 65/10, 85/8,8
Lateral Raises: 5/10, 8/10, 15/10, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10
Lat pulldown palms in: 50/12, 70/10, 90/6, 100/5,5
T-bar rows: 70/10, 75/10,10, 80/8
DB Deads: 50/10,10,10
Push Press: 45/12, 65/10, 85/8,8
Lateral Raises: 5/10, 8/10, 15/10, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10
5/10, 8/10, 15/8, 8/10, 5/10
Wednesday, October 22, 2008
Wednesday, 10/22/08
yesterday was cardio only-intervals on the elliptical...
Today was Chest/Arms B1
Incline DB Press: 35/12, 42/10, 47/6, 50/5,5 YAY!! Never got 50 before!!!
Flat BP: 65/12, 85/10, 95/10, 8
Incline Flys: 35/10,10,10
cable curls: 25/10, 30/10,10 ss/w
lying bar ext: 20/10, 30/10,10
Incline DB curls: 20/10,10,8 ss/w
rope pressdown: 30/10,10,10
Today was Chest/Arms B1
Incline DB Press: 35/12, 42/10, 47/6, 50/5,5 YAY!! Never got 50 before!!!
Flat BP: 65/12, 85/10, 95/10, 8
Incline Flys: 35/10,10,10
cable curls: 25/10, 30/10,10 ss/w
lying bar ext: 20/10, 30/10,10
Incline DB curls: 20/10,10,8 ss/w
rope pressdown: 30/10,10,10
Monday, October 20, 2008
Monday, 10/20/08
AM-
Step aerobics: 35 min, 130AHR, 206 cals
PM-
Legs B1
leg ext: 50/12, 75/10, 125/6,5,5
DB squat: 47/10,10, 50/10,10
Front squat: 65/12, 95/10, 105/10,10
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10,10
Step aerobics: 35 min, 130AHR, 206 cals
PM-
Legs B1
leg ext: 50/12, 75/10, 125/6,5,5
DB squat: 47/10,10, 50/10,10
Front squat: 65/12, 95/10, 105/10,10
SLDL: 95/12, 115/10, 125/8,8
Step ups: 28/10,10
Sunday, October 19, 2008
Saturday 10/18/08 and Sunday 10/19/08
Found a new form of cardio: chasing my boy around the neighborhood while he rides his bike!
Saturday did about 1.5 hours and today did another hour...fast walk with some slow jogs.
Yesterday was off from weights and today was Back and Delts A3
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10
Didn't make any jumps in weight this workout, but it felt better. Going to miss the "A" workouts, they are my favorite. Do feel like I need a change though.
Weight today was 133.4 and waist is 28"
Saturday did about 1.5 hours and today did another hour...fast walk with some slow jogs.
Yesterday was off from weights and today was Back and Delts A3
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10
Didn't make any jumps in weight this workout, but it felt better. Going to miss the "A" workouts, they are my favorite. Do feel like I need a change though.
Weight today was 133.4 and waist is 28"
Friday, October 17, 2008
Friday, 10/17/08
AM-
Step Aerobics: 45 min, 124AHR, 219 Cals
PM-
Chest/Arms A3
Incline BP: 45/16, 75/12, 95/8, 105/5,5
Flat DB press: 35/12, 44/10, 47/10,8
Chest dips: 5,5,4
BB curl: 45/10, 55/10,10 ss/w
Tricep pressdown: 40/10, 45/10,10
Alt Hammer curl: 24/10, 26/10,10 ss/w
DB Ext: 24/10,26/10,10
Step Aerobics: 45 min, 124AHR, 219 Cals
PM-
Chest/Arms A3
Incline BP: 45/16, 75/12, 95/8, 105/5,5
Flat DB press: 35/12, 44/10, 47/10,8
Chest dips: 5,5,4
BB curl: 45/10, 55/10,10 ss/w
Tricep pressdown: 40/10, 45/10,10
Alt Hammer curl: 24/10, 26/10,10 ss/w
DB Ext: 24/10,26/10,10
Thursday, October 16, 2008
Thursday, 10/16/08
AM-
Elliptical: 25 min, 15 intervals, 153AHR, 184 Cals
PM-
Legs A3
BB Squat: 45/16, 95/12, 135/10, 155/8, 175/5,5
Leg Ext: 75/10, 100/10, 110/8,8
Hack Squat: 50/10,10,10
Leg Curl: 45/12, 50/10, 60/8,6,6
Incline Lunge: 45/10,10,10
Elliptical: 25 min, 15 intervals, 153AHR, 184 Cals
PM-
Legs A3
BB Squat: 45/16, 95/12, 135/10, 155/8, 175/5,5
Leg Ext: 75/10, 100/10, 110/8,8
Hack Squat: 50/10,10,10
Leg Curl: 45/12, 50/10, 60/8,6,6
Incline Lunge: 45/10,10,10
Wednesday, October 15, 2008
Wednesday, 10/15/08
Back and Delts A2
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10
Is it ok if I do 3 interval days, and 2 steadys for cardio?
Lat pulldown: 50/12, 70/10, 90/6,6,6
Deads: 115/12, 135/10, 175/8, 180/8,8
1 arm DB row: 37/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB shrugs: 47/10,10,10
Is it ok if I do 3 interval days, and 2 steadys for cardio?
Tuesday, October 14, 2008
Tuesday, 10/14/08
Cardio only today:
Elliptical Intervals-25 min total, 15X15/45, 148 AHR, 173 cals burned.
Elliptical Intervals-25 min total, 15X15/45, 148 AHR, 173 cals burned.
Monday, October 13, 2008
Monday, 10/13/08
Major funk over the weekend...over it now though!
This morning walk/jog: 30 min, 139AHR, 206 cals.
PM workout:
chest/arms A2
Incline bp: 45/16, 65/12, 100/6,6,6
Flat DB bp: 35/12, 44/10, 47/8,8
Chest Dips: 3,4,3
BB curl: 45/10, 55/10,10 ss/w
tri pressdown: 40/10, 45/10,10
DB curl: 24/10,10,10 ss/w
db ext: 24/10,10,10
I have been doing the dips assisted with my feet up, and today decided to just try doing them unassisted, darn are they hard!
The curls were great though, my arms were super pumped afterwards love it!!
This morning walk/jog: 30 min, 139AHR, 206 cals.
PM workout:
chest/arms A2
Incline bp: 45/16, 65/12, 100/6,6,6
Flat DB bp: 35/12, 44/10, 47/8,8
Chest Dips: 3,4,3
BB curl: 45/10, 55/10,10 ss/w
tri pressdown: 40/10, 45/10,10
DB curl: 24/10,10,10 ss/w
db ext: 24/10,10,10
I have been doing the dips assisted with my feet up, and today decided to just try doing them unassisted, darn are they hard!
The curls were great though, my arms were super pumped afterwards love it!!
Friday, October 10, 2008
Friday, 10/10/08
cardio: brisk 40 min walk, didn't track HR or cals, just walked.
Legs A2
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/6,5
Leg ext: 75/10, 100/10,10,10
BB Hack Squat: 45/10,10,10
Lying leg curl: 40/12, 50/10, 60/6,6,5
Incline lunge: 45/10,10,10
wasn't sure how this workout was going to feel after doing deads yesterday, but it was pretty good! I am so happy to be getting strong again. When I do this workout again on Weds, what should I shoot for on the squats? I'm so bad at figuring that.
Legs A2
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/6,5
Leg ext: 75/10, 100/10,10,10
BB Hack Squat: 45/10,10,10
Lying leg curl: 40/12, 50/10, 60/6,6,5
Incline lunge: 45/10,10,10
wasn't sure how this workout was going to feel after doing deads yesterday, but it was pretty good! I am so happy to be getting strong again. When I do this workout again on Weds, what should I shoot for on the squats? I'm so bad at figuring that.
Thursday, October 9, 2008
Thursday, 10/9/08
8:30AM
elliptical: 15 intervals, 25 min 154 AHR, 180 cals
5:00PM
Back and Delts A
Lat pulldown (wg) 50/12, 70/10, 90/6,6,5
Deadlift: 95/12, 115/12, 135/10, 175/8,8,8
1 arm row: 35/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB Shrugs: 47/10,10,10,10
Got some new motivation today, one of my girlfriends is giving me a ton of her jeans that don't fit her anymore and they are probably going to be about an inch too small in the waist, so my "body" goal is going to be to fit them!
elliptical: 15 intervals, 25 min 154 AHR, 180 cals
5:00PM
Back and Delts A
Lat pulldown (wg) 50/12, 70/10, 90/6,6,5
Deadlift: 95/12, 115/12, 135/10, 175/8,8,8
1 arm row: 35/10,10,10
lateral raise: 15/12, 17/12, 20/10,10
DB Shrugs: 47/10,10,10,10
Got some new motivation today, one of my girlfriends is giving me a ton of her jeans that don't fit her anymore and they are probably going to be about an inch too small in the waist, so my "body" goal is going to be to fit them!
Wednesday, October 8, 2008
Tuesday 10/7 and Wednesday 10/8/08
Tuesday:
Ellitical: 15 intervals, 148 AHR, 173 cals 25 min
Wednesday:
Chest/Arms A
Incline BB press: 45/16, 65/12, 95/6, 100/6, 5
Flat DB Press: 35/12, 44/10, 10, 10
dips: 10, 10,10
BB Curls: 45/10, 55/9,9
ss/w tricep pressdown: 40/10,10,10
Hammer curls: 24/10,10,10
DB overhead ext: 24/10,10,10
Ellitical: 15 intervals, 148 AHR, 173 cals 25 min
Wednesday:
Chest/Arms A
Incline BB press: 45/16, 65/12, 95/6, 100/6, 5
Flat DB Press: 35/12, 44/10, 10, 10
dips: 10, 10,10
BB Curls: 45/10, 55/9,9
ss/w tricep pressdown: 40/10,10,10
Hammer curls: 24/10,10,10
DB overhead ext: 24/10,10,10
Monday, October 6, 2008
Monday, 10/6/08
4:00 PM
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/5,5
Leg Ext: 50/12, 75/10, 100/8,8
Hack squat: 45/10,10,10
leg curls: 25/12, 40/10, 50/8, 8
Incline lunge: 45/10, 10, 10
I was really happy with the 170! It was hard but I got it!
BB Squat: 45/15, 95/12, 135/8, 155/6, 170/5,5
Leg Ext: 50/12, 75/10, 100/8,8
Hack squat: 45/10,10,10
leg curls: 25/12, 40/10, 50/8, 8
Incline lunge: 45/10, 10, 10
I was really happy with the 170! It was hard but I got it!
Sunday, October 5, 2008
Sunday 10/5/08
8:15AM
5k Race! 28:25, 180 AHR, 232 cals
5PM
Rack Pullups: 10,10,10,10
Bent over BB Row: 45/15, 65/12, 95/10, 100/10, 115/8,8
Lat pulldown w/rope: 50/10, 10, 60/10,10
front raise: 24/10,10,10,10 ss/w
seated lide lateral: 10/10,10,10,10
bb shrugs: 115/12, 135/10,10,10
5k Race! 28:25, 180 AHR, 232 cals
5PM
Rack Pullups: 10,10,10,10
Bent over BB Row: 45/15, 65/12, 95/10, 100/10, 115/8,8
Lat pulldown w/rope: 50/10, 10, 60/10,10
front raise: 24/10,10,10,10 ss/w
seated lide lateral: 10/10,10,10,10
bb shrugs: 115/12, 135/10,10,10
Saturday, October 4, 2008
Saturday 10/4/08
8:00AM
Elliptical-15 Intervals 15/45, 25 min total, 158AHR, 183 cals
Ok before I post this horrible report, I just want to say that it frustrates me to no end how fast I gain and how slow I lose!!!! UGH, I wasn't even terrible, basically sticking to my usual food, not eating hamburgers and pizza everyday sheesh! I guess its back to weighing every morsel I put in my mouth and logging on fitday again :(
Anyway:
weight: 131.6
waist: 27"
pics:
Elliptical-15 Intervals 15/45, 25 min total, 158AHR, 183 cals
Ok before I post this horrible report, I just want to say that it frustrates me to no end how fast I gain and how slow I lose!!!! UGH, I wasn't even terrible, basically sticking to my usual food, not eating hamburgers and pizza everyday sheesh! I guess its back to weighing every morsel I put in my mouth and logging on fitday again :(
Anyway:
weight: 131.6
waist: 27"
pics:
Friday, October 3, 2008
Friday, 10/3/08
9:30AM-cardio
Jog/walk, 35 min, 148AHR, 225 cals
4:00PM-Chest/Arms
Incline Fly: 28/12, 37/6,6,6,6
Flat BP: 65/12, 85/10, 95/10, 10, 10
Slight incline DB press: 37/12, 42/10, 45/10,10
Close grip curl: 45/10,10,10
Close grip BP: 70/10, 10,10
1 arm preacher curl: 20/10, 10, 10
1 arm pressdown: 15/10,10,10
Back on Zap today! Love that stuff!
Jog/walk, 35 min, 148AHR, 225 cals
4:00PM-Chest/Arms
Incline Fly: 28/12, 37/6,6,6,6
Flat BP: 65/12, 85/10, 95/10, 10, 10
Slight incline DB press: 37/12, 42/10, 45/10,10
Close grip curl: 45/10,10,10
Close grip BP: 70/10, 10,10
1 arm preacher curl: 20/10, 10, 10
1 arm pressdown: 15/10,10,10
Back on Zap today! Love that stuff!
Thursday, October 2, 2008
Thursday, 10/2/08
5:00 PM
Legs
DB Step ups: 28/12, 37/10, 44/6,6,6
BB Squat: 115/10, 135/10, 155/10, 10
DB Sumo Squat: 53/10, 56/10, 10
Walking lunge: 45/10, 10, 10
DB SLDL: 42/12, 50/10, 10, 10
Wow! Really strong today. This was the last leg day on the C workouts and I'm excited to see how high I can go when I'm doing the 6-rep sets of BB squats on the A workouts.
Legs
DB Step ups: 28/12, 37/10, 44/6,6,6
BB Squat: 115/10, 135/10, 155/10, 10
DB Sumo Squat: 53/10, 56/10, 10
Walking lunge: 45/10, 10, 10
DB SLDL: 42/12, 50/10, 10, 10
Wow! Really strong today. This was the last leg day on the C workouts and I'm excited to see how high I can go when I'm doing the 6-rep sets of BB squats on the A workouts.
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