BACK & HAMMIES 3/31/10 Wednesday

***I'm thinking I had a problem with pull ups due to my working out late last night and hitting the gym again early...my arms were SORE!! so the unassisted pull ups were AWFUL! I could only get barely 3 at a time?!?! Then my workout buddy was correcting my stance with the bent over rows...I wasn't bending over enough....and the stiff legs...had a little too much bend in my knees...so I went for form and not weight today....

PULLUPS: 4x3 unassisted?!?!?!?
34lb assist 4x8-10

BENT OVER ROW:
Warm Up: 2x95x12
Working 3x95x8, 1x115x6 **Worked on proper form

ROPE PULLDOWN:
Warm Up: 1x60x12
Working: 3x70x11,11,10

STIFF LEG BAR:
Warm Up: 2x95x10
Working: 2x95x10, 2x115x8

DB LEG CURL:
Warm Up: 1x20x12
Working: 1x25x12, 1x25x12 1x30x5,5

MACROS:
Cal: 1839
Carb:205
Fat: 50
Pro: 161

**Having a hard time with weight digging into my chins...tried to do it in socks...will figure out how to get it so I can get a heavier weight...last time the weights were shaped different so it was easier to hold with my feet...and I have a fear that I'm going to drop the weight on my back....excuses excuses!
All in all a crappy workout if you ask me but I worked hard and learned some stuff...gee it seems like the last time I trained with someone I was taught everything wrong....humpf.... :o)

Chest and Bi's March 30, 2010 Tuesday

FLAT DB PRESS:
Warm Up: 2x25x10
Working: 1x30x10, 2x35x8,8

SLIGHT INCLINE DB PRESS
Warm Up: 1x25x12
Working: 1x30x10, 2x35x8

INCLINE FLY:
Working: 1x20x12, 1x25x12, 1x30x10

PREACHER CURL:
Warm Up: 1x35x10, 1x40x10
Working: 1x45x8, 2x55x5,5

HAMMER CURL:
Warm Up: 1x20x10
Working: 3x25x8,10,10

Macros:
Cal: 1922
Carb: 213
Fat: 50
Pro: 165
***Don't know why but I was starving last night...had to workout after work so maybe that's why....so I went over alittle to accommidate my hunger!!!!
I felt that thing in my back only really on the flat presses so I didn't go higher than I could handle.

Monday March 29, 2010 LEGS!! #2

Warm Up: Bike: 10 minutes

SQUAT:
Warm Up: 2x95x12
Working: 2x115x10, 2x135x10 (This was TOUGH...maybe not getting low enuff)

LEG EXT:
Working: 2x160x8,8 1x165xx6

HACK SQUAT:
warm Up: 1x140x10
Working: 1x160c10, 1x190x10, 1x210x10

WALKING LUNGE:
Working: 1x25'sx12, 1x30'sx12, 1x35x10

HIGH REP CALVES:
WORKING: 1x130x30 (seated macchine...never feel like I get much out of it)
1x45x30, 1x55x30, 1x70x30, 1x80x30 the rest were the bull riding machine..gee I'm sooo up on gym equipment names! :oS

Seriously felt like I had a really good workout...
my hamstring didn't bother me...nor did my back/chest thing! YES! 100% baby!~
Macros:
Cal: 1872
Carb: 194
Fat: 47
Pro: 169

I think while away my macros weren't bad....didn't track but ate my normal meals for the most part...dinners were preped by my Grams....and semi healthy since she cooks weightwatchers recipes.

Sunday March 28

Interval Cardio:
On Bike 40 minutes

legs are tired!! Body is sore but it's a good sore...

SATURDAY March 27, 2010 DELTS & TRIS

Warm Up: 10 minutes Eliptical

DB PRESS:
Warm Up: 2x20x12
Working: 1x25x12, 1x30x8,8
Still can't get 35's off my shoulders...need a spotter...think once I get em up I could do it...

UP ROW:
Warm Up: 1x45x10
Working: 2x55x10, 1x65x10 (last one a bit sloppy)

REAR DELT:
Working: 3x55x12
The next weight up was 70 and that wasn't gonna happen...couldn't find a small weight to add on to machine...

BAR EXTENSION: Did DB extensions....bar in use.....
Warm Up: 2x15'sx10
Working: 3x20'sx8,8,7

DB DB KB:
Warm Up: 1x15's x12
Working: 2x20'sx12,12 1x25'sx8 superset with 1x10x20

All good at the Niagra Gym again...felt my chest a bit but all good...on the mend...

Friday March 26, 2010 Back & Hammie

Warm Up: 10 minutes on Eliptical

PULL UP:
Working: 6,6,6,5 without assistance....

BENT ROW: the last 2 were alittle sloppy..felt it in my chest....
Warm Up: 2x95x12
Working: 1x115x8, 2x135x6

Rope Pull Down (did this wrong last time)
Warm Up: 1x60x12
Working: 3x75x11,11,10 (Difficult)

STIFF LEG BAR:
Warm Up: 2x95x12
Working: 1x115x8, 2x135x6,6

DB LEG CURL:
Warm Up: 1x15x12
Working: 1x20x12, 1x25x12, 1x30x10
**I feel this in the sides of my calfs too...maybe just another muscle found I haven't used?!

Was at the World Gym in Niagra Falls...
Felt pretty good...

Thursday March 25th

Much to my dismay and bad time management this morning I didn't get my arse to the gym...
And I'm exhausted from not making it there!!

Macro's to come.
I'll be upstate visiting family so my updates might be a little late...I'm hoping
they don't still have dial up! UGH!!
:o)

Wednesday March 24, 2010 Chest & Bi

FLAT DB PRESS:
Warm Up: 2x10x15
Working: 2x15x15, 1x20x10

SL INCLINE DB PRESS:
Warm Up: 1x15x15
Working: 1x15x15, 2x20x15

INCLINE FLY:
Working: 1x15x15, 2x20x15

PREACHER CURL: (I don't know how much the crooked bar weighs so this is just the added weight
Warm Up: 2x20x10
Working: 3x30x7,7,6

HAMMER CURL DB'S
Warm Up: 1x12x15
Working: 1x15x15, 2x20x10

So I figured I'd warm up the muscles a bit I obviously didn't push myself but wanted to see how it would feel to work my upper body...again on a scale from 1-10 it was a 5 in pain....not sharp but constant....So I'll take it easy until I'm healed and your suggestions are welcomed!

MACROS TO COME:
I have really cleaned up my diest over the past few days and what a mental difference it makes!

Cal: 1700
Carb 190
Fat: 45
Pro: 155

CARDIO: 30 minutes on Stair Mill

Tuesday March 23, 2010 LEGS!!!!

*I was feeling no pain yesterday (tuesday) and decided to hit the weights after work...now I do feel whatever I did in my chest more after my workout...probably due to the squats so I didn't go too heavy on anything...

SQUAT:
Warm Up: 2x95x10
Working: 4x115x10

LEG EXTENSION
Working: 3x155x7

HACK SQUAT:
Warm Up: 1x90x10
Working: 2x140x10, 1x160x10

WALKING LUNGE:
Working: 1x25'sx12, 2x30'sx10

HIGH CALF:
Working: 1x110x30, 1x130x30, 1x150x30, 2x160x30

Ahhhh...Don't worry I'm taking it easy....


MACROS:
Cal: 1796
Carb: 158
Fat: 53
Pro: 166

Monday March 22...am over this....

Stair Mill this am for 40 minutes on 8.
I'm not very hungry today but making myself eat....
Still can't do a push up....

On advil....but the pain is getting less and less so thats a PLUS!
And I might finally get that damn book I've been reading FOREVER
finished...I read on the stairmill to pass the time by....actually that's the
only time I read....

MACROS:
Cal: 1708
Carb: 169
Fat: 52
Pro: 142
(May have added too much fat the boyfriend made dinner...and I don't trust him when it comes to olive oil or butter!! There could have been less that I guessed...wasn't greesy but again...when I don't cook I guesstamate higher than he says! :o)

Sunday March 21, 2010 active rest... :oS

Today I walked/jogged and did the occasional sprint around the outside road of the lake. Just under four miles...alot of hills....I didn't push it but wanted to work up a sweat and I did.

I would like to think that I'll be lifting again on Tuesday. I'll start putting in my macros too...haven't been eating bad...just havent been keeping good track this weekend...

I'm on the mend for sure...still having trouble sleeping and getting up from lying down...what on earth did I do to myself? I've had a few melt downs this weekend...but enjoyed the weather and took advantage of being active outside....got the easter decorations out and probably went a little over board...but thats what I do!

Saturday March 20, 2010 more active rest :o(

So on Saturday I walked the lake with my good friend Allison.
We kept a good pace and did 3 miles.
I then went to the gym later in the day and did the stair mill for 40 minutes just
to work up a bit of a sweat.

I'm on the mend...my back/chest is getting better...can't do a pushup yet or an upward/downward dog movement yet...but it's not as painful as yesterday.

DAY 2 of active rest....grumble grumble... March 19, 2010

So...today's exercise....
Stair Stepper level 7 for 40 minutes.

Macros
To come....

March 18th Day 1 of active rest...

Had my last PT visit today! WHooHooo! Ofcourse he was like if your back isn't better by Monday you should go to the dr again...PLEASE LET IT BE BETTER!!!!

My Hamstring is great...just need to strengthen her and stretch her and my legs are back!!

OK...so after PT I went to the track to do some HITT Cardio/Sprints...
warmed up by jogging 2 laps and then did about did 7 minutes of jogging the curves and sprinting the straightaways...

UM....CAN YOU SAY PAIN?!?!?

And realized I should stop...so I got into my car and went to the lake and walked the 3 mile loop at the lake with the boyfriend...a slower pace than I would've liked but the company was good and the day was gorgous and the conversation kept me from thinking of my throbbing side...and yes he chewed me out for attempting the sprinting... :o)

I'm planning on hitting the step mill after work for 40 minutes...
Macros later...

:OS

Happy Paddys Day! Wednesday March 17th, 2010

OK...
So I had a melt down in the gym today...
whatever I did to my scapular muscle or chest muscle is really hindering my workout ability...pain to run, pain to put weight on my shoulders, pain to sneeze, to laugh, to take a deep breath...Seriously I was close to tears...

I think I'm pushing myself too much...or maybe this is my bodys way of telling me to chill....so I'm going to take a few days off from the gym...(can I really do this?!?!) and get my arse outside and enjoy the weather a bit.

I'll keep my macro's logged and my exercises logged...maybe I'll feel better tomorrow...but I do no want to go back to PT...I'm sooo angry with my body right now!!

MACROS:
Cal 1487
Carb: 160
Fat: 40
Pro: 125

INTERVAL CARDIO March 16. 2010

30 minutes on treadmill...it was UGLY!!
But I survived...

MACROS:
Cal: 1671
Carb: 164
Fat: 46
Pro: 150

Delts and Tris March 15, 2010

DB PRESS:
Warm Up: 2x20x12
Working: 1x25x10, 2x30x8
**tried to get 35s but couldn't get em up....my spotter said it was all in my head...it's only 5 more lbs...

UP ROW:
Warm Up: 1x40x12
Working: 1x50x10, 1x55x10, 1x60x10

REAR DELT: (Machine)
Working: 1x45x12, 1x52.5x12, 1x60x10

BAR EXTENSION:
Warm Up: 1x30x12 1x40x12
Working: 1x45x10, 2x50x8 *last one spotted

DB DB KB:
Warm Up: 1x15'sx15
Working: 2x20'sx12, 1x25'sx10

Warm UP: 5 minutes jumprope
Cardio: 30 minutes walking on an incline incline 8 speed 3.8 no hands

Felt pretty good....looking forward to getting my eating abck on track...over the weekend I was so freaking busy with plans that I had no time to prep meals...yesterday I got my weeks food together so I feel much releved! :o)

MACROS:
Cal" 1853
Carb: 198
Fat: 45
Pro:163
:o)

Back & Hammies Sunday March 14, 2010

PULL UPS:
Working: Unassisted 4x5 should try those rubber band things to get more...

BENT OVER ROW
Warm Up: 1x95x12, 1x115x10
Working: 3x130x6 now I was using my body probably more than I should've for momentum...

ROPE PULLDOWN
Warm Up: 1x60x12
Working: 1x70x12, 1x80x12, 1x90x10

STIFF LEG BAR
Warm Up: 1x45x13, 1x95x10
Working: 3x115x8 ++ I think forgot to write down (?!?!)

DB LEG CURL:
Warm Up: 1x15x12
Working: 1x20x12, 2x25x12
I'm sure I should be going heavier but totally new to me so a bit akward!

MACROS:
Lord knows...
had a good breakfast but I went out for my sister in laws bday for lunch and had a decent dinner...to be honest probably didn't hit macros at all...the lunch did me in...

Saturday March 13

just did cardio...
and your posing class...which was great once again!
took me too long to get home and my gym was already closed...

CHEST & BI's Workout C 3/12/2010

FLAT DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 3x40x7

SLIGHT INCLINE DB PRESS: **
Warm Up: 1x30x10
Working: 1x40x7, 2x35x8,10

INCLINE FLY
Working: 1x15x12, 1x20x12, 1x25x12, 1x30x12
*Not easy but should start heavier

PREACHER CURL: (need to check out form to make sure I'm doing this right!)
Warm Up: 1x30x12, 1x35x12
Working: 1x40x6, 1x45x6 1x50x5

HAMMER CURL:
Warm Up: qx20x12
Working: 2x25x8,10 1x30x7...pretty ugly

**I pulled something..I thought it was in my back under my left scapula now I'm thinking it's really in my chest or armpit area...pretty sore....took some advil...

MACROS:
To come

Leg Workout C March 11, 2010

SQUATS:
Warm Up: 2x95x10
Working: 4x110x10

LEG EXT:
Working: 1x110x10, 1x140x8, 2x150x7 (did an extra since I started too light!)

HACK SQUAT:
Warm Up; 1x70x10
Working: 1x90x10, 2x110x10

Walking Lunge
Working: 1x20's (in each hand)x10, 2x30's (in each hand)x12, 1x35 (in each hand)x10

CALF HIGH (Rotery calf machine)
Working: 1x110x30, 1x130x30, 3x140x28,28,28

Wanted to get heavier with squats but hamstring wasn't having it...
Felt pretty good..the lunges were tough... had a long PT session with light leg workout before my workout...

MACROS:
Cal: 1740
Carb: 200
Fat: 40
Pro:155

INTERVALS 3/10/2010

Bike Intervals for 30 minutes.


MACROS:
Cal: 1535
Carb: 161
Fat: 33
Pro: 148

Delts and Tri's 3/9/2010

SIDE LATERAL
warm Up: 2x15x12
working: 2x20x8, 1x25x6

BAR SHRUG:
Warm Up: 1x115x12
Working: 3x155x8

HIGH INCL DB PRESS: I had the seat on a little more of an angle than last time.
Warm Up: 1x25x12
Working: 1x30x10, 2x35x8,9

DIPS:
4 assisted (16lbs) sets to failure

ROPE:
Warm Up: 1x25x12
Working: 1x30x10, 2x35x10

MACROS:
Cal: 1871
Carb: 205
Fat: 42
Pro: 70 oops!
I had to guesstamate my dinner...the boyfriend made whole wheat pizza so I guessed on the higher side...

Hammies and Back March 8, 2010

LAT PULLDOWN UNDER
Warm Up: 2x70x12
Working: 1x90x9, 2x100x6

TBAR ROW
Warm Up: 1x45x12, 1x70x8
Working: 2x80x8, 1x90x6

DB DEADS
Warm Up: 1x50x12
Working: 1x55x10, 2x60x8

CLOSE ROW: seated
Warm Up: NA
Working: 2x100x10, 1x110x10

SEATED LEG CURL:
Warm Up: 2x65x15
Working: 3x80x10

**I was exhausted tonight...had to be in super early for work and not enough sleep....plus my LEGS ARE STILL SORE from Saturdays workout!
All in all got some energy during workout but blew it on the seated curls..pushed myself on the DB Deads...plus I don't want to get in trouble at PT for my legs being so darn tight tomorrow!

MACROS:
They were on will fill in tomorrow...to tired to look up on line!

CHEST and BI's Sunday March 8, 2010

SL INCLINE BAR PRESS: (Smith Machine)
Warm Up: 1x50x12, 1x60x10
Working: 1x70x8, 2x90x6,8 (Had a spotter for the 90's yeah!)

INCL DB PRESS:
Warm Up: 1x35x10
Working: 1x35x10, 2x40x6 (no spot for these...need 37lb dbs! LOL)

FLAT FLY:
Warm Up: N/a
Working: 2x25x12, 1x30x10 (ugly last 2 reps but did'em)

INCLINE DB CURL:
Warm Up: 2x20x10
Working: 1x25x7, 2x30x5 (Have to have spot for last rep on left side)

CABLE CURL: low pully
Warm Up: 1x40x12 (with bar)
Working: 1x30*x10, 2x40x8* on each side ( 2armed cable curl)

MACROS:
Cal: 1652
Carb: 170
Fat: 44
Pro: 143
Should've drank a shake last night to get protein up but had such a late meal that I just couldn't....back on track tomorrow! :o)

LEGS March 6, 2010

Warm Up: Eliptical for 10 minutes

LEG PRESS:
Warm Up: 2x90x12
Working: 2x180x8,10 2x230x8,8

SQUAT:
Warm Up: 1x95x10
Working: 2x115x10, 1x135x7 *

EXTENSIONS
Warm Up: 1x65x20
Working: 1x80x20, 3x95x15

BAR LUNGE
Warm Up: NA
Working: 1x50x12, 1x55x12, 1x60x10**

CALF HEAVY (Machine that makes u look like you're riding a bull...I mean seated Calf Raises)
Warm Up: N/A
Working: 1x45x25, 1x70x25, 1x80x25 2x90x20 ouch!
Am I lifting my body weight too on this?!

Worked with less weight to get lower on my leg presses
By the time I did the lunges my legs were exhausted....
All in all feel good didn't run today...

Cardio:
45 minute 3 mile walk around Rockland Lake

MACROS:
Cal 1836
Carb 204
Fat 48
Pro 164

INTERVALS: March 5, 2010

Did my Interval Cardio on the bike..thinking about getting out on the track tomorrow and playing around with my hitt cardio outside...feel like I might be good to start running....

MACROS:
Cal: 1623
Carb: 166
Fat: 39
Pro: 154

All in all feeling pretty good.

Delt's and Tri's March 3, 2010

SIDE LATERALS:
Warm Up: 2x15x12
Working: 2x20x10. 1x25x6

BAR SHRUG:
Warm Up: 1x115x12
Working: 1x135x10, 1x155x10, 1x175x8

HIGH INCL DB PRESS:
Warm Up: 1x30x10
Working: 3x30x10
**I think I've been doing this on too much of an incline...did a very high incline and could not get 35's up off my shoulders...no one around to spot me...I am sure I could have gotten a few reps if someone was there to help me with the initial push up.

DIPS:
4 to failure

ROPE:
Warm Up: 1x25x10
Working: 1x30x10, 1x35x10, 1x40x

Felt like I had a good workout regardless of the incline press's...

MACROS:
Cal 1977
Carb 205
Fat: 49
Prot: 169
*thought I had saved more calories for dinner but alas I goofed a little!

BACK & HAMMIES March 3, 2010

Warm Up: 10 minutes bike

LAT PULLDOWN UNDER:
Warm Up: 1x60x12, 1x70x12
Working: 1x90x8, 2x100x5

TBAR ROW: (finally done right)**Start at a higher weight next time
Warm Up:1x25x12, 1x45x10
Working: 2x65x10, 1x75x8

DB DEADS:
Warm Up:1x40x12
Working: 1x55x10, 1x55x10, 1x60x8

CLOSE GRIP ROW: (seated low pulley)
Warm Up: N/A
Working: 1x90x12, 1x100x11, 2x110x9,8

SEATED LEG CURL:
Warm Up: 2x65x15
Working: 3x85x10

CARDIO:
Eliptical 30 minutes
*Hoping to do ashtanga yoga tonight after work

MACROS:
To come

Chest & Bi March 2, 2010

Warm Up: 10 minutes Bike

SLIGHT INCLINE BAR PRESS:
Warm Up: 2x50x12
Working: 1x70x8, 2x90x6 (last 2 sets were spotted but I rocked em!)

INC DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 1x40x6, 1x40x8

FLAT FLY:
Warm Up: N/A
Working: 1x20x12, 1x25x12, 1x30x10 (the 30's were kinda ugly at the end!)

INC DB CURL:
Warm Up: 2x25x7
Working: 3x30x5 (my left side could only really get 4)

CABLE CURL:
Warm Up: 1x40x12
Working: 2x60x10, 1x70x7

Felt Like I had a good workout.
Had PT in AM for 1:30

MACROS:
Cal: 1903
Carb: 205
Fat: 44
Pro: 156

LEGS March 1st...spring is coming!

LEG PRESS
Warm Up: 2x180x10
Working: 2x220x10, 2x240x10, 8

SQUAT:
Warm Up: 1x85x10
Working: 3x105x10

EXTENSION
Warm Up: 1x65x20
Working: 1x80x20, 2x95x15,16

BAR LUNGE
Warm Up: n/a
Working: 1x45x10, 1x50x10, 1x55x10

CALF HEAVY
Warm Up: n/a
Working: 1x170x25, 2x190x20, 1x195x20, 1x200x15

Was told by a friend that I wasn't getting low enough on Leg Press...maybe I'll try a lower weight and play around with it next week...it's that whole fear of my hamstring snapping I have to get over! Other than that felt like I got in a solid workout...Felt the squats so again I didn't push it...

MACROS:
Cal: 1892
Carb: 197
Fat: 44
Pro: 160

INTERVALS Feb 28 2010

INTERVAL CARDIO:
Bike 30 minutes intervals

YOGA:
Ashtanga 1:40

Great to do yoga..body super tight...hoping to incorperate it more in my weeks...2x a week would be ideal.
Won't freak about my weight anymore.. :o) I'm a psycho what can I say?! Body dismorphic disease? LOL!

MACROS:
Cal: 1846
Carb: 181
Fat:49
Pro: 161


NUMBERS:
Weight 130
Waist: 25
Hips: 32