Robin's Training Blog

11/8/11

2011-11-08T06:44:00.000-05:00

Love getting my workout done in the morning, but don't really like lifting at PF! They only have a smith machine and I just hate the way it feels with presses and squats, but on the bright side I got to use the assisted dip machine and cable curl/rope pressdown ss!

Flat bar press: 3 warms, 85/5,5,5
Slight Incline DB press: 1 warm, 30/10,10,10
Hammer curl: 2 warm, 20/10,10
Tricep dips: 2 warm, 70/14,14
Cable curl: 1 warm, 20/10,10 ss/w
Rope pressdown: 1 warm, 30/10,10

11/7/11-Monday

2011-11-07T19:24:00.000-05:00

Totally beat. Don't know how I got my workout done after work but I did.
Morning cardio -35 min on the Arc

PM-Legs
Squats: 3 warms, 135/5, 120/5, 100/5
Leg ext: 1 warm, 75/10,10,10
lying leg curl: 2 warms, 35/6,6,6
Split squats: 1 warm, 35/10,10
step ups: 2 warms, 15/15,15,15

11/5/11

2011-11-05T12:12:00.000-04:00

11/4/11-didn't got to the gym Friday morning, because I knew it was going to be a late night. But definitely got a cardio workout at the show and some strength training too as I had to use every muscle in my body to keep from getting crushed! LOL

11/5/11
Lat Pull underhand: 3 warms, 70/6, 75/6,6
TBar Row: 2 warms, 70/10, 75/10, 80/10
Rope Pulldown: 1 warm, 50/10,10
Upright row: 2 warms, 30/10,10,10
Seated DB press: 2 warms, 24/6, 28/6,6
Front Raise: 1 warm, 15/10,10,10

11/3/11

2011-11-03T21:49:00.000-04:00

So this was a terrible week to start, between Halloween and my B-day and Anniversary. Anyway...
Did interval cardio this morning, on the elliptical. Will skip tomorrow since I am taking my daughter to a concert tomorrow night. (I will count that as cardio since I will be jumping/dancing for 2+ hours!)
Then plan on weights Saturday/Sunday.
Had cake tonight for 1 free meal and then dinner with the hub on Saturday. So will see how it goes on Saturday morning. Will do weight and stats anyway.

11/2/11

2011-11-02T20:11:00.000-04:00

So far so good, starting to walk funny from yesterday's workout :)

Chest & Arms today, had to make a slight alteration with the ss, instead of cable curls, did ez-bar curls. It would take too long to change it all up to do both, is that ok?

AM-35 minutes Arc

PM-
Flat bar press: 3 warms, 85/5, 95/5,5
Slight incline DB: 1 warm, 24/12, 33/10,10
Hammer curls: 2 warms, 20/10, 24/8
Tricep dips: 4 x failure
Ez-bar curls: 1 warm, 30/10,10 ss w/
Rope press: 1 warm, 25/12, 12

11/1/11-Time to dust this baby off and get going again!

2011-11-01T06:41:00.000-04:00

I really like the looks of the new plan!
Today I had to do the weight workout in the AM so I did notice that weights are much lower when I do that. I did eat before I went, scarfed down some protein powder and oats at 4am, at the gym by 4:18 (is that ok?) Love the meal chart and I'm trying to keep it pretty exact.

Squat: 3 warms, 130/3, 120/3, 100/5
Leg ext: 1 warm, 75/10,10
Leg curl: 2 warm, 60/6, 70/6,6
split squat: 1 warm, 35/10,10
Step ups: 1 warms, 10/15,15

6/14/09

2009-06-15T06:50:00.002-04:00

A little late, but here is my final check in for a while...
So I followed my plan for two weeks and "deflated" by 5 pounds, final measurements were down 2 inches in my waist and chest and 1 inch in my hips.

I had to laugh when I saw your post on FB about "if you listen you will get results."

So anyway, I am going to "listen" and ride this groove for the rest of the year. I graduate in December and then one way or another will have full-time job in January! So I will definitely compete again next year :)

6/12/09

2009-06-12T16:14:00.001-04:00

Cardio only today.
Good old fashioned intervals on the elliptical this morning. 12 x 15/45 with a 5 min warm/cool.

22 min total, 188 cals

6/11/09

2009-06-11T21:25:00.002-04:00

Big surprise this morning, remember I was so mad because my weight was going up? Well I was down 5 pounds this morning!
I am going on vacation on 7/3 so I think I am going to stick with these workouts until then, when I am on vaca I am bringing my powerblocks, and will do what I can plus cardio, then start with the new workouts when I get back.

WD3
Bench Press: 45/20, 65/12, 95/5, 100/5,5,4
Flat flys: 24/12, 26/10, 28/8,8
side laterals: 5/20, 8/16, 10/12, 15/10
front raise: 15/12, 17/10, 19/10
Tri pushdown: 30/12, 35/10, 40/8
one arm ext: 8/14, 10/12, 15/8

6/10/09

2009-06-10T11:14:00.002-04:00

Nice run/walk today. Went down to a nearby lake that has a good path around it an did some laps (3.3 miles).

My heart rate monitor kept crapping out so my numbers are just approx:
45 min, 307 cals burned

6/9/09

2009-06-09T14:56:00.002-04:00

Moving right along...
WD2
Squat: 45/14, 65/12, 85/12, 105/10,10, 110/10
Leg curl: 25/14, 35/12, 45/8
Pulldown: 50/12, 60/10, 70/10,8
Bent row: 45/12, 65/10, 70/8
alt db curl: 17/12, 19/10,10
swiss ball crunch 16x3

Really want to see the weight come off. Now that I am back in the right frame of mind I feel like a fit person trapped in an overweight body. It is a horrible feeling.

6/8/09

2009-06-08T18:59:00.002-04:00

Good day today, did my cardio outside at 5 am which is the way I LOVE to start my day. Then worked out in my "fresh" gym after school-what a difference a coat of paint makes!

I did intervals walk/run 1 min/30 sec trying to build up for the 5k's I like to do later in the summer. 31 min total, 273 cals burned.

WD1
Bench press: 45/16, 55/14, 65/12, 85/10,10,10
Incline Fly: 24/12, 26/10, 28/8,8
side laterals: 5/20, 8/16, 10/12, 15/10
db shoulder press: 17/12, 19/10, 24/8
triceps ext: 19/12, 24/10, 26/8
rope pushdown: 20/12, 25/10, 30/8

3/7/09

2009-06-07T09:39:00.002-04:00

Yay I can run a mile again :)

Walked 15 minutes with my son because he wanted to start exercising with me and I could NOT pass that up!!! Ended up carrying him on my back 1/2 the way LOL. Dropped him off at home and ran the mile in a smidge under 10, then walked another for a grand total of 37 min, 235 cals burned.

6/6/09

2009-06-06T12:23:00.002-04:00

WD4-finally a good full week!

Squat: 45/12, 65/12, 115/5, 135/5, 145/5,5
SLDL: 45/12, 65/12, 85/10, 100/8
One arm rows: 15/14, 19/12, 24/10
Close Grip PD: 40/14, 50/10, 70/8
BB curl: 30/12, 35/10,10
Abs: 3 sets of 16 sball crunches

6/5/09

2009-06-05T06:22:00.000-04:00

Cardio only today:
Elliptical, 30 min, 148 AHR, 243 cals

6/4/09

2009-06-04T19:36:00.002-04:00

WD3

Bench press: 45/12, 65/12, 95/5,5,5,5
Flat db flyes: 19/12, 24/10, 26/10, 28/8
side laterals: 5/20, 8/19, 10/12
Front raise: 15/12, 17/10, 19/10
Tri pressdown: 20/16, 30/10, 35/10
one arm ext: 8/12, 10/10, 15/8

6/3/09

2009-06-03T15:54:00.002-04:00

Still in the "zone" even after I got on the scale this morning to find I'm up three pounds ARRRRRRRRGGGGHHHH LOL

Had jury duty all day and then I have class tonight so I got in a quick 20 min cardio workout early this morning before the rain :)

5 min warm/cool, 10 intervals 30/30 run/walk. Feel like I my endurance is coming back with the running. Going to attempt a full mile this weekend, wish me luck!

6/2/09

2009-06-02T10:47:00.000-04:00

WD2
Squat: 45/14, 65/12, 85/12, 105/10,l0,10
leg curls: 25/12, 35/10, 40/8,8
wide grip pulldown: 40/12, 50/10, 60/8,8
bent row: 45/12, 65/10,10
Alt DB curls: 17/12, 19/10,10
abs: 3x16

6/1/09

2009-06-01T13:22:00.002-04:00

Feeling good, definitely better than I have in a while. :)

Bench Press:
45/14, 55/12, 65/12, 85/10,10,10
Incline Flyes:
24/12, 10, 26/8,8
Side laterals:
5/12, 8/10, 10/10, 15/8
DB shoulder press:
15/12, 17/10, 19/8
triceps ext:
19/12, 24/10, 10
rope pressdown:
20/10, 25/8, 8

5/24/09

2009-05-24T08:34:00.002-04:00

Today I did cardio a little different, I want to start running 5ks again and right now I can't even run a mile straight! So I started off with a 5 min walk warm up then did 20 minutes of 30/30 jog/walk intervals followed by a 5 min cool down. I'd like to start doing this 3 days a week. What do you think?

Hope you are having a great Memorial Day weekend!

5/23/09

2009-05-23T11:43:00.002-04:00

Had one of the most focused workouts today. Lately every time I actually do workout its been just going trough the motions, filled with guilt and anger that I've slacked and gained so much weight while losing so much strength. So today was definitely a breakthrough. Have to feed off of that and keep it going :)

Workout:
Bench Press: 45/16, 55/14, 85/5,5,5
Flat Flys: 15/14, 17/12, 20/10, 24/10
Lateral Raise: 8/12, 12, 10/10,10
alt DB front raise: 10/12, 15/10, 10
Triceps pushdown: 20/16, 30/12, 35/10
One arm ext: 8/12, 10/10, 15/5

5/12 and 5/13

2009-05-13T17:59:00.002-04:00

I'm subbing all this week and its such a nice schedule! I'm in the elementary school and don't have to be there until 8:45. And since it is getting light out at 5:30am I am REALLY happy because I get to do my cardio outside too!

Anyway, yesterday was intervals outside, walk/run x 10, did 10 min warm/cool for a total of 30 min.

Today was high reps:
Squats: 45/15, 55/12, 65/12, 85/10,10,10
Leg Curl: 25/15, 30/12, 35/10, 40/10
Pulldown: 40/12, 50/12, 70/10,10
Bent row: 45/12, 65/10, 85/10
Alt DB curls: 15/12, 20/10,10
abs

5/11/09

2009-05-11T19:22:00.002-04:00

Workout done, water in...macros eh but not bad...

Bench press: 45/16, 55/14, 60/12, 75/10,10,10
Incline flys: 15/12, 20/10, 24/10, 8
side laterals: 5/12, 8/10, 10/10, 15/8
DB shoulder press: 10/12, 15/10, 17/10
tricep ext: 10/12, 26/10,10
rope press: 20/10, 25/10,10

5/4/09

2009-05-04T18:49:00.002-04:00

I really need to salvage this training blog and give it all I got till the end. Looking back I should have waited until the semester was over to start again, but oh well, didn't know till I tried.
Anyway, today was great, logged my food, hit my macros perfectly, drank 1 gallon of water and did interval cardio! Woo hoo :)

4/22/09

2009-04-22T06:09:00.001-04:00

I have been a blog slacker but not a workout slacker!!!!! Two more weeks of school then I am really going to give it 100%. Really have to tell you though, that the diet is horrible and I can't believe how for me that just means I get no results, no matter how hard I workout! I haven't lost anything at all! Anyway, 2 more weeks until this semester from hell is over!

4/14/09

2009-04-14T12:47:00.002-04:00

Another workout done! Amazing that just doing that is such an accomplishment for me these days.

Bench Press: 45/16, 65/12, 85/5, 90/5,5,5
Flat DB flys: 15/12, 17/12, 20/10, 24/8 (the flat db presses are bothering my shoulder don't know what that is all about)
side laterals: 8/15/ 10/12, 15/10,8
front raise: 15/10, 25/10, 8
triceps pressdown: 20/12, 30/10,10
one arm ext: 10/10, 15/10/8

April 13, 2009

2009-04-13T17:41:00.002-04:00

Yay I'm not a slacker!

Squats: 45/12, 55/12, 65/12, 95/10,10,10
leg curls: 25/12, 30/10, 35/8, 40/8
Wide pulldowns: 40/12, 50/12, 60/10, 70/8
Bent BB rows: 45/12, 65/10, 70/8
DB Curls: 10/12, 15/10, 20/10
Abs: 3 sets 16

4/10/09

2009-04-10T20:27:00.003-04:00

Got in a run since the weather was nice. Better on the meals, didn't have any of the stuff my kids baked for their bake sale today!

4/9/09

2009-04-09T16:33:00.002-04:00

Horrible week for me, swamped with work so skipping workouts. Plus my husband just got laid off so meals are terrible (carbs carbs carbs) Anyway got to turn this around NOW!

Back on track tomorrow and only 4 more weeks of school, so I will post EVERDAY on here even if I'm a slacker, which I don't want to post so hopefully I won't be. :P

April 5, 2009

2009-04-05T08:22:00.002-04:00

Catch up time!
Ok, CRAZZZZZY busy with school, realized that I can't get up at 4:30am when I have to be in class until 10pm, then I can't get up on Thursday morning either! I can workout Thurs evening but last week I had a banquet I had to go to right after class, so that was out too. Yesterday was my best friend's 40th surprise bday party and i had a little bit to drink and eat so my morning stats are not good, up a pound which I'm sure is just bloated and the same waist. So lets seeeeee what did I do right LOL:

Mon:
Bench Press: 45/16, 65/12, 70/10, 85/10,10,10,10
Incline DB: 20/16, 24/12, 26/12, 28/10
side lateral: 8/12, 10/10, 12.5/8, 15/8
DB Press: 15/12, 24/10, 26/8
tri ext: 20/12, 24/10, 10
Rope pressdown: 20/12, 30/10,10

Tuesday: 40 min cardio (step video)

Friday:
Squat: 45/16, 55/12, 65/12, 95/10, 115/10, 125/10
Leg curl: 35/12, 40/10, 45/10, 47.5/10
pulldown: 40/12, 50/12, 60/12, 70/8
Bent Row: 45/12, 65/10, 70/10
alt db curl: 10/12, 17/10, 20/10
calf: Body weight raise: 20,20,20
abs: crunches: 16x3

Sat:
Bench Press: 45/14, 65/12, 90/5,5,5,5
flat db press: 20/12, 26/10, 33/10, 35/8
side lateral: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/10, 30/10,10
one arm ext: 10/12, 15/10,10

Sun: intervals: 10@ 15/45

March 29, 2009

2009-03-29T19:15:00.003-04:00

Saturday Sunday and stats!
3/28-cardio only Elliptical intervals: 10@15/45

3/29-Day 4 workout
Squats: 45/15, 65/12, 125/5, 140/5,5, 145/5
SLDL: 45/12, 65/12, 85/10, 115/8
1arm row: 20/12, 26/10, 28/8
CG Pulldown: 50/12, 60/10, 70/8
EZ bar Curl: 30/12, 35/10, 40/8
calf raise: 185/12, 205/12,12

Weight 157.6-down 2
waist: 31-down .5
hips 40-down 1

:)

March 27, 2009

2009-03-27T12:43:00.002-04:00

I've learned that I'm worthless on Thursdays...5 hours of upper level math classes on Wednesday night drain the crap out of me!!
So today I did the cardio I missed yesterday...

Bench Press: 45/14, 65/12, 90/5,5,5,5
Flat DB press: 20/12, 26/10, 33/10, 35/8
lateral raise: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/12, 30/10,10
one arm ext: 10/12, 15/10,10

30 minute walk 170 cals

March 25, 2009

2009-03-25T05:57:00.002-04:00

So far so good, again these workouts fit really nicely in my schedule. Today was the High Day 2:

Squats: 45/16, 55/12, 65/12, 95/10, 115/10,10
leg curl: 35/12, 40/12, 45/10, 47.5/8
pulldown: 50/12, 60/10,70/10
bent over row: 45/12, 65/10, 70/10
alt DB curls: 10/12, 17/10, 20/10
calf raises: BW/50,50,50
abs: crunches 16,16,16

March 24,2009

2009-03-24T06:05:00.002-04:00

Intervals-10@15/45 on Elliptical

Sometimes these just fly by. Today was one of those days :)

March 23, 2009

2009-03-23T06:22:00.001-04:00

Feeling great this morning! I mixed in a tbsp of cream of wheat with my pro powder and added some blueberries.

Bench Press: 45/16, 55/12, 65/12, 75/10, 80/10,10
Incline DB Press: 20/12, 24/10, 28/8, 35/8
side lateral: 8/12, 10/10, 12.5/10, 15/8
DB raise: 15/12, 26/10,8
OH tri ext: 20/12, 24/10,10
rope pressdown: 20/12, 25/10,10

March 22, 2009

2009-03-22T08:41:00.002-04:00

cardio only: walk/jog 30 min, 287 cals. Wearing my HRM again, but not tracking miles yet -can't even jog a whole mile continuously anymore :(

Measurements:
weight: 159.6 UP .4!!! :(
waist: 31.5 Down 1 inch!!!!
Hips: 41 Same

March 20 and March 21, 2008

2009-03-21T11:38:00.001-04:00

3/20-intervals 10@15/45

3/21-Day 4
Squat: 45/12, 65/12, 115/5, 135/5, 140/5,5
SLDL: 45/12, 65/10, 85/10, 105/8
One arm row: 20/12, 24/12, 26/10
Close grip pulldown: 40/12, 50/10, 60/8
EZbar curl: 30/12, 35/10, 40/8
calf press: 135/12, 145/12, 185/10
abs: 3 sets of 16

This was a good first week. I really like this plan!
As far as the diet goes, I wasn't perfect, but did much better then I've been doing. Hopefully I'll see some results when I take measurements tomorrow. For now though I'm just happy to have stuck with it all week lol!

March 18 and 19, 2009

2009-03-19T16:40:00.002-04:00

March 18th
Cardio-Intervals-10@15/45

March 19th
Bench Press: 45/12, 65/12, 85/5, 5, 90/5,5
Flat DB press: 20/12, 24/12, 28/10, 33/10
side lateral: 8/12, 10/10, 12.5/8,8
front raise: 10/12, 15/10,10
tricep pressdown: 20/12, 25/10, 30/10
one arm ext: 10/12, 15/10,10

March 17, 2009

2009-03-17T11:11:00.002-04:00

Getting into the groove, spoiled a little by the week off however. The rest of the week I'll have to get it done early though. Anyway here is today:

Squat: 45/12, 55/12, 65/12, 95/10, 105/10,10
leg curl: 35/12, 12, 45/10,10
Pulldown: 40/12, 12, 60/10,10
Bent over rows: 45/12, 65/10,10
Alt DB curls: 10/12, 15/10, 17/10
calf raise/ss with crunches
95/12,12,12
12,12,12

So am I supposed to be doing the 10 reps for all work sets not just the first exercise, and then when its a low rep day do 5 reps for all too? Or should I just be keeping the others in the 8-12 range on both days?

March 16, 2009

2009-03-16T10:37:00.001-04:00

This is a good week to start out since I am on spring break. :)
Just got back from a 30 min walk, 2.25 miles.

March 15, 2009

2009-03-15T08:56:00.002-04:00

Got off to a good start today, was able to get a preworkout meal in.

Bench press: 45/16, 55/16, 65/12, 75/10,10,10
Incline DB press: 20/12, 12, 28/10, 33/10
Side lateral raise: 8/12, 10/10,10 12.5/8
DB shoulder press: 15/12, 20/10,10
Tricep oh ext: 20/12, 24/10,10
Rope press: 20/12, 25/10,10

15 minute walk after.

So this evening I am having my whole family over for a big Italian dinner. Shouldn't be too bad, I am getting some extra lean ground turkey to make some meatballs for me and my sis along with a little bit of whole wheat pasta for us too, and since my brother in law is a vegetarian, I make two pots of sauce so I'll just have his sauce instead of the one with all the sausage and real meatballs! Got it all entered on fitday so I'm good to go!

Wednesday, 10/29/08

2008-10-29T21:05:00.002-04:00

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!

Monday, 10/27/08

2008-10-27T20:44:00.002-04:00

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?

Sunday, 10/26/08

2008-10-26T17:26:00.002-04:00

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

Thursday, 10/23/08

2008-10-23T18:12:00.002-04:00

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

Wednesday, 10/22/08

2008-10-22T18:00:00.002-04:00

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

Monday, 10/20/08

2008-10-20T18:17:00.002-04:00

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

Saturday 10/18/08 and Sunday 10/19/08

2008-10-19T18:04:00.003-04:00

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"

Friday, 10/17/08

2008-10-17T18:17:00.003-04:00

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

Thursday, 10/16/08

2008-10-16T18:25:00.002-04:00

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

Wednesday, 10/15/08

2008-10-15T18:58:00.002-04:00

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?

Tuesday, 10/14/08

2008-10-14T18:07:00.001-04:00

Cardio only today:
Elliptical Intervals-25 min total, 15X15/45, 148 AHR, 173 cals burned.

Monday, 10/13/08

2008-10-13T18:14:00.002-04:00

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!!

Friday, 10/10/08

2008-10-10T18:18:00.002-04:00

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.

Thursday, 10/9/08

2008-10-09T18:10:00.002-04:00

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!

Tuesday 10/7 and Wednesday 10/8/08

2008-10-08T18:33:00.002-04:00

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

Monday, 10/6/08

2008-10-06T20:34:00.002-04:00

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!

Sunday 10/5/08

2008-10-05T19:21:00.002-04:00

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

Saturday 10/4/08

2008-10-04T09:16:00.002-04:00

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:

Friday, 10/3/08

2008-10-03T15:00:00.003-04:00

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!

Thursday, 10/2/08

2008-10-02T19:32:00.002-04:00

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.

oops

2008-10-02T06:48:00.000-04:00

posted in wrong blog! :)

Tuesday, 9/30/08

2008-09-30T07:53:00.002-04:00

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

Monday, 9/29/08

2008-09-29T18:22:00.003-04:00

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

Sunday, 9/28/08

2008-09-28T21:03:00.002-04:00

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.

Saturday-9/27/08

2008-09-27T11:19:00.000-04:00

Cardio-5K Race

See the board for details!

Friday, 9/26/08

2008-09-26T19:54:00.002-04:00

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

Thursday, 9/25/08

2008-09-25T18:40:00.001-04:00

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

Wednesday, 9/24/08

2008-09-24T16:14:00.002-04:00

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!

Monday, 9/22/08

2008-09-22T18:21:00.002-04:00

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

Sunday, 9/21/08

2008-09-21T18:32:00.002-04:00

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!!!

Friday, 9/19/08

2008-09-19T18:24:00.003-04:00

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! :)

Tuesday 9/16/08 and Wednesday 9/17/08

2008-09-17T19:19:00.002-04:00

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

Monday, 9/15/08

2008-09-15T19:35:00.002-04:00

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!

Sunday, 9/14/08

2008-09-14T20:17:00.002-04:00

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.

Saturday, 9/13/08

2008-09-13T21:19:00.001-04:00

Day off from lifting and I am SORE all over! It feels great :)

7:30PM-Cardio
Elliptical: 30 min, 151 AHR, 206 cals

Friday, 9/12/08

2008-09-12T19:13:00.002-04:00

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?

Thursday, 9/11/08

2008-09-11T16:56:00.002-04:00

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

Tuesday, 9/9/08 & Wednesday, 9/10/08

2008-09-10T19:50:00.002-04:00

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?

Monday, 9/8/08

2008-09-08T07:39:00.004-04:00

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

Sunday, 9/7/08

2008-09-07T18:38:00.002-04:00

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.

Saturday, 9/6/08

2008-09-06T13:58:00.000-04:00

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

Friday, 9/5/08

2008-09-05T14:43:00.003-04:00

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?

Thursday, 9/4/08

2008-09-04T18:40:00.002-04:00

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

Wednesday 9/3/08

2008-09-03T21:41:00.003-04:00

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!!

Tuesday, 9/2/08

2008-09-02T20:08:00.002-04:00

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

Monday 9/1/08

2008-09-01T19:08:00.002-04:00

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!

Weekly Progress

2008-08-31T06:03:00.001-04:00

So I've decided that I am going to continue with the weekly updates to keep me from losing too much control with my eating. After the show I ate everything and anything that wasn't nailed down until Tuesday night. When I woke up Wednesday I was done, really feel like I got it all out of my system and started back to clean eating. I'm so not sure what is supposed to happen with my weight now. I know we said no higher than 125-130 but this morning I am alreay 125.4!!! So is this still bloat from the 3 day feast? Should I try to "lose" it? Anyway, that is the weight, and here are the measurements:
Chest: 34"
Waist: 26"
Belly: 28"
hips: 34"
thigh: 19"
arm: 11.5" (would it be impossible for me to someday have 14" arms to match my calves?)
calf: 14"

Saturday, 8/30/08

2008-08-30T20:21:00.002-04:00

Trying to get into the swing of these workouts again. I think I got a little too eager with the deadlifts, only got 6 reps on the last set, but it felt good! I made out my plan for September and I'll be lifting 2 on 1 off, 1 on, 1 off repeat. It works out to lifting 4 days a week. Is that right/OK? Anyway, here is today's workout!

5:00PM
Back and Delts
Lat pulldown: 45/12, 50/12, 80/6,6,6,6
Deadlift: 95/12, 115/10, 175/10,8,6
1 Arm DB row: 28/12, 12,12
lateral raise: 10/12, 15/10,10,10
DB shrug: 28/10, 37/10,10,10

Friday, 8/29/08

2008-08-29T07:43:00.001-04:00

Cardio only today
Did my 5k practice run again and...took 2 whole minutes off my time!
Did it in 28:41 then walked for a while to cool down for a total of 42 minutes, 154AHR, 306 cals burned.

TGIF!
Oh and I stated my training log at the forum :)

Thursday, 8/28/08

2008-08-28T19:08:00.002-04:00

5:00PM-Chest/Arms
Incline BB Press: 45/12, 55/10, 75/8, 85/6, 95/6,6
Flat DB press: 33/10, 37/8,8,8
Chest dips: 8,8,8
EZbar curls: 40/10,10,10 ss/w
Tricep pressdown: 30/10,10,10
DB curls: 20/10,10,10 ss/w
DB ext: 28/10,10,10

Felt weird not doing cardio this morning. Legs are so sore today!

Wednesday, 8/27/08

2008-08-27T18:40:00.002-04:00

Finally back on track!

6:00AM Cardio
Elliptical: 15 intervals 15/45 30 min total, 153 AHR, 203 cals burned.

5PM-legs/abs
BB Squat: 45/15, 85/12, 115/8, 135/5, 145/5,5
Leg ext: 60/12, 95/8,8,8
BB hack squat: 45/10,10,10
Leg curl: 35/12, 45/10, 55/6,6,6
cable crunch 30/12,12,12
reverse crunch: 12,12,12

Wow, can't beleive how hard this workout was! It feels like when I first started working out! I am going to be hurting tomorrow!

Not sure about what I'm supposed to be doing for cardio (how much) but since it took me three days to get on track with my eating I figured it wouldn't hurt to throw the intervals in. Funny how they aren't so bad anymore!

Monday, 8/25/08

2008-08-25T10:43:00.002-04:00

What a difference a day makes. I feel GREAT today. Yesterday I lounged around and did nothing but eat and nap. It was actually pretty gross, but I did drink almost 2 gallons of water so I think that helped. Today I am actually CRAVING my good clean food so I'm right back on my plan. I wasn't sure what to do about diet, so I went back to the original plan of 150g pro, 120g or 80g carb depending on training and 35g fat. Is this where I should be?

I also got up this morning and ran 3 miles. I forgot that I entered a 5k on the 31st! So I'll probably run a few times this week. It didn't feel to bad at all, but I was a little slow. 31:30. Tomorrow I hit my gym again! YAY! I can't wait!!

Oh and guess what!? My husband was so proud of me that he wants to fix up my gym a little bit! Just basically clean it out more and repaint but it means so much to me!!! I am excited.

Sunday 8/24/08

2008-08-24T13:26:00.002-04:00

ahhhhh today's agenda:
Parking my blotchy tanned butt on the couch with my feet up and a big giant bottle of water next to me.

Every once in a while I start to panic...ok what do I do tomorrow!?!

Any suggestions my wise leader?

LOL-loopy today excuse me :)

Thursday, 8/21/08

2008-08-21T20:05:00.002-04:00

7:30AM-Got it all done in one shot this morning!
Elliptical: 20 min, 130AHR, 102 cals

Flat fly: 20/15, 15, 15, 15
DB Row: 20/15, 15, 15, 15
1 arm side lateral: 8/12, 12, 12, 12
concentration curl: 8/15, 15, 15, 15
1 arm pressdown: 10/15, 15, 15, 15
ab crunch: 25/15, 20, 20 20

Poly is done. More protan tonight. Starting to stress slightly. Today I feel like I don't look as good as I have looked this week, is that normal/right? Weight was down to 119.4 this morning! Do you want to see the pics today and tomorrow or just compare them after Saturday?

Here are the ones I took a little while ago:

Wednesday, 8/20/08

2008-08-20T17:58:00.002-04:00

1/2 way there!
6:30AM-Cardio
Elliptical: 20 min, 148 ahr, 125 cals
Easy shmeazy!

4:30PM-Chest/delts/triceps
Incline DB Press: 20/20, 24/16,16
flat BB press: 50/20, 65/15,15
Mid Fly: 15/20, 20/15,15
Standing DB Press: 10/20, 15/20,20
lateral raises: 8/20, 10/15, 15
Tricep pressdown: 20/20, 25/16, 16
db Ext: 15/20, 20/16,16

Tuesday, 8/18/08

2008-08-19T17:57:00.002-04:00

6AM-Cardio
Elliptical: 30 min, 147AHR, 194 cals

5PM-Back and Biceps
Lat pulldown: 50/20, 60/15,15
1 arm DB row: 24/20, 28/15,15
seated cable row: 60/16, 16,16
pullover ss w/ db shrugs: 24/20,20
incline db curl: 10/20, 15/15,15
ez bar curls: 20/20,20,20

Monday, 8/18/08

2008-08-18T18:10:00.002-04:00

6AM-Cardio
Elliptical: 5 min warm up, 15 intervals 15/45, 20 min cooldown, 40 min total, 158 AHR, 252 cals

4PM-Legs
Leg ext: 50/20, 60/15,15
Leg curl: 25/20, 30/20,15
DB Squat narrow stance: 26/20, 33/15,15
DB SLDL: 28/20, 33/16,16
DB Sumo squat: 33/20, 37/16,16
DB calf raise: 37/20, 47/20,20

Ahhh I feel so good! Really on a high. Funny thing though, I have been so worried about my loose/saggy belly that I got a big shock today when I was practicing my back poses and checked out a mirror and saw that I have huge chunks of fat on my butt!! LOL, I know there is nothing to do about it now, so I'm not going to think about it. I think if I hold my legs a certain way it doesn't look so bad, so I'll have to keep practicing.

Sunday, 8/17/08

2008-08-17T09:57:00.002-04:00

8:00AM-Cardio
Elliptical: 5 min warm up, 20 intervals 15/45
Bike: 20 min cooldown
45 min total, 147AHR, 282 cals

Well I think that is the last time I do 20 intervals until next year!! Yay!
See ya this afternoon!

Saturday, 8/16/08

2008-08-16T12:34:00.002-04:00

10AM-Cardio
Elliptical: 5 min warm up, 20 intervals 15/45, 20 min cool down, 45 min total: 146 AHR, 284 cals

I can't believe its a week away! So excited I can hardly think straight!