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
Tuesday, November 8, 2011
Monday, November 7, 2011
11/7/11-Monday
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
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
Saturday, November 5, 2011
11/5/11
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
11/5/11
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
Thursday, November 3, 2011
11/3/11
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.
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.
Wednesday, November 2, 2011
11/2/11
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
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
Tuesday, November 1, 2011
11/1/11-Time to dust this baby off and get going again!
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
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
Monday, June 15, 2009
6/14/09
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 :)
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 :)
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