LEGS 4/30

LEG EXT:
Warm Up: 1x100x10
Working: 1x120x10, 1x140x10

FR SQUAT:
Warm Up: 2x95x10,10
Working: 1x105x8, 2x115x8,8

SUMO DB SQUAT:
Warm Up; 1x105x10
Working: 2x110x10,10, 1x115x10

DB STEP UP:
Working: 1x20'sx12, 2x25'sx12,12

SINGLE CALF:
Working: 1x120x30, 1x140x30, 1x160x30, 1x180x30 1x200x30
OK this was some machine...The Freemotion Seated Calf Machine...I finally felt the burn at 180 and 200 so either I'm doing something really wrong or this machine blows! :o0

I'm actually liking the front squats more...I still need to work on how low I go...but I was down there....maybe I should've gone up but I was afraid I'd be doing halvsies so I didn't.

All in all a good leg workout. I'm burning up...yep....my metablosm has kicked in....
Happy Friday!
:o)

MACROS:
CAl: 1782
Carb: 210
Fat: 43
Pro:159

INTERVAL DAY
30 minutes at the track...jogging and running...
Felt great to be outside...hamstring is tight and ached a little
on my way in to work...took some ibprofen...
decided to be social and walk the 5k with a few girlfriends on Sunday...ofcourse my inner competitor is going to have a hard time with this!

MACROS:
Cal: 1626
Carb: 160
Fat: 40
Pro: 161

DELTS AND TRI 4/28/10

WARM UP: 10 minutes elyptical

SEATED BAR PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 3x60x8,8,8

SEATED SIDE LATERAL:
Warm Up: 1x12.5x12
Working: =2x15x10,10 1x17.5x10

FRONT RAISE:
Warm Up: 1x15x12
Working: 1x15x12, 2x17.5x10,10

TRI PRESS:
Warm Up: 1x25x15, 1x30x15
Working: 1x42.5x10, 2x50x8,8

DB EXT:
Warm Up: 1x17.5x12
Working: 2x20x12,12, 1x22.5x10


Pretty good workout!

MACROS:
Cal: 1834
Carb: 200
Fat: 46
Pro:164

Thought I had a really great workout.

Today I don't know why...I'm HUNGRY after my 2nd meal....and I didn't do my cardio this am...saving it for tonight...I definately think my body is running warmer these days...
I will just drink lots of water!!
:o)

Back & Hammies 4/27

Warm Up: 10 minutes Bike

LAT WIDE PULLDOWN: Think I should do a little less weight next time...to get more out of the exercise...
Warm Up: 1x60x10, 1x90x9
Working: 3x100x7,7,7,

DEADS: Feeling much better about these..good form...go heavier next round...
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x8

DB BENCH ROWS:
Warm Up: 1x35x10
Working: 1x35x10, 2x40x10,10

DB PULLOVER:
Working: 1x25x12, 1x30x12, 1x35x10

LEG CURL:
Warm Up: 2x60x10
Working: 3x70x9,9,8

Pose: 30 minutes...

MACROS:
CAl: 1823
Carb: 201
FAT: 45
Pro: 164

Felt pretty good today...

CHEST & BI April 26

INCLINE DB PRESS:
Warm Up: 2x25x10,10
Working: 1x35x8, 2x40x8,8 (Spotted on the 40's)

FLAT BAR:
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10 (spotted) 1x95x8 (Spotted)

DIPS:
Working: 1x7x15, 1x6x15, 1x4x10 Assisted

BARBELL CURL:
Warm Up: 2x40x10
Working: 2x50x6, 1x55x6

ROPE CABLE CURL:
Warm Up: 1x40x12
Working: 1x50x12, 1x60x12, 1x70x10

Workout was good...shoulders sore from the other day...seems I get the 2nd day soreness thang...
And my elbows were killing me by the time the Bi exercises came into play o I went light...my forearms are super tight I think....

Planning on jogging on treadmill tonight for cardio.

MACROS:
Cal" 1815
Carb: 201
Fat: 42
Pro:160

**PS all good...was at a low point over the past few days...Had to remember it's about my journey...
Yes I'll be good for August...have to believe it to be it...
Just worried that I'm not gonna push myself hard enough in the gym without a workout buddy or spotter...in reality all I need is a spotter...however my schedule is so wacked it's hard to find someone to workout with...and don't want anyone to get the wrong idea..(LOL)

Plus I can eat pretty much what I like to eat and that makes me feel like I'm doing something wrong...I had to eat Tuna from a can every day for 16 weeks...I HATE tuna from a can...seared..yum...canned ewww...and had to drink many protein powders that were so gross and neon in color and this awful creatine drink...I could go on here but I wont...
So all good here!
Thanks Joe!

4/24 Interval Cardio & 4/25 LEGS

Having some computer issues so have had trouble posting this weekend...
Anyhoo all is good.

4/24
Did my invervals at the highschool track. Jog/Sprint 30 minutes
Have to say I'm improving....only stopped once and not to catch my breath but to get a sip of BCAA's...

My Macros were pretty good...missed my last meal due to migraine....

4/25
Migraine woke me up at 4am...wanted someone to take me out to pasture and shoot me...ARGH! Haven't had one that bad in a long time...took 3 meds...and it eventually helped...now just a regular headache...Mom is doing well...bunion surgery...

OK LEGS:
LEG EXT: single leg machine...
Working: 1x55 each sidex10, 1x60 each sidex10, 1x65 eachsidex10

FRONT SQUATS:
Warm Up: 2x95x10
Working: 1x105x8, 3x115x7,8,8 last few tough...heh heh almost feel backwards...

SUMO SQUAT:
Warm Up: 1x100x10
Working: 1x105x10, 2x110x10,10 on the 110's I have to regrip after 5-6.

DB STEP UPS:
Working: 1x20x12, 2x25x12,12

CALF SINGLES:
Working: 2x20x20, 20, 2x25x20,20 1x30x15

Good Leg workout...

MACROS:
Cal: 1815
Carb: 201
Fat: 42
Pro: 160

April 22:Back and Hammies & April23 Delt and Tri

BACK & HAMMIES:
LAT WIDE PULLDOWN: DOne on a double pulley machine...me no likey...
Warm Up: 2x42.5x10
Working: 1x50x6,6,6

DEADS: I keep thinking I'm doing these wrong...how much bend in knees...thighs above knees when weights hit the ground...is that right?!?!
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x6

DB BENCH ROW:
Warm Up: 1x25x12
Working: 1x30x12, 2x40x8,8

DB PULLOVER:
Working: 1x25x12, 1x30x12, 1x35x10 Ouch! feel more in my abs than in upperback...has always been that way though...

LEG CURL: Lying down
Warm Up: 1x40x15, 1x50x12
Working: 1x60x11, 2x70x8,8

MACROS:
1817
Carb 200
Fat: 45
Pro:158

*********
DELTS AND TRI'S
SEATED BAR PRESS (Smith Machine)
Warm UP: 1x40x10, 1x50x10
Working: 3x60x6,6,6

SEATED SIDE LATERAL:
Warm Up: 1x12.5x12
Working: 2x15x10,10, 1x17.5x10

FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 2x17.5x10,10

TRI PRESS:
Warm Up: 1x25x12, 1x30x12
Working: 3x40x10,10,10

DB EXT:
Warm Up:1x15x12
Working: 1x17.5x12, 2x20x12,12

STEADY STATE CARDIO:
JOG 30 minutes...getting smoother...hamstring does tighten up pretty good...poped somke advil.
Practiced Posing again for a 1/2 hour.

Delts and Tris felt good...though they are always tight 2 days after chest day...

MACROS:
Messed up a little today...didn't have all food prepared...
CAL: 1906
Carb: 214
Fat: 45
Pro: 158

CHEST AND BI's April 21, 2010

INC DB PRESS:
Warm Up: 2x25x10
Working: 1x35x8, 2x40x6,8 (last one spotted)

FLAT BAR:
Warm Up: 1x65x12
Working: 1x75x10, 1x85x10(Spotted) 1x95x10 (Spotted) WhooHoo!

PUSHUPS:
Working: 3 to Failure...12,12,10 I know you might not think thats alot but for me that's a major improvement!

BARBELL CURL:
Warm Up: 2x50x10
Working: 3x60x6,6,6

ROPE CABLE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 2x70x10,10

STEADY STATE CARDIO: went for a 30 minute jog...actually hit a grove towards the end...hamstring is tight...advils have been taken! :o)

My shoulders are tight today...All in all felt pretty good about workout...I really need to find a steady spotter... :o)

MACROS:
Cal: 1831
Carb: 199
Fat: 46
Pro: 159

LEGS 4/20/10

Warm Up 10 minutes on elyptical. I'm off today...feel like I didn't sleep a wink...and my body was just plain tired too...so I wasn't as happy with this leg workout as I as with the first one.

LEG EXT:
Warm Up: 1x120x10
Working: 3x140x10,10,10

FRONT SQUAT:
Warm Up: 1x65x10, 1x95x8
Working: 1x95x8, 3x105x8,8,8 this was difficult for me today...

SUMO SQUAT:
Warm Up: 1x90x10
Working: 1x100x10, 1x105x10, 1x110x10 (last set had to get my grip after 6 but completed the set)

DB STEP UP:
Working: 2x20'sx12, 1x25'sx12 (got on a lower step for the last set...felt like I was gonna just fall over)

CALF SINGLES:
5x20x20 after each foot did double leg on 50 for 20 I was on a machine I wasn't comfortable with but was the only one opn.

MACROS:
Cal: 1809
Carb: 196
Fat: 42
Pro: 163

Monday April 19th HITT day

Well I woke up late...par for the course...my crackberry has a bug in the alarm were sometimes it looks like it's going off but makes no sound...
Anyhoo....
Tonight will do 30 minutes on the treadmill.
Am practicing posing tonight with a girlfriend who asked me to help her out...

MACROS"
Cal: 1643
Carb: 160
Fat: 45
Pro: 161

I will post photos from last week tonight...they are scary...
I'm totally excited for Lisa and Theresa! Way to go!!!
And my friend was going for an INBF procard and got second...she was a bit down but I think she should be pleased...I'm gonna put it out there that she might consider chatting with you about diet and such...but she is now hooked up with BCN Science...or something like that...it's this guy King Kamali's supplement line...so I think she will stick to his diet...don't get me started on that! :o)

Sat & Sun Hammies/Back & Delts and Tri

SATURDAY 4/17/10
LAT PULLDOWN WIDE
Warm Up: 1x60x12, 1x70x12
Working: 1x90x8, 1x100x8, 1x105x6

DEADS:
Warm Up: 1x95x10, 1x115x8
Working: 2x135x8,8 1x155x6

DB BENCH ROW: I'm thinking I figured this one out and I was on too much of an incline...saw someone else do it after me...
Warm Up: 1x25x10
Working: 1x30x10, 2x40x10,10

DB PULLOVER
Working: 1x30x12, 2x35x10,10

LEG CURL: Seated
Warm Up: 1x50x10, 1x60x10
Working: 1x80x10, 2x90x9,9

Last sets of leg curls were tough.....I tweaked my neck alittle doing the pullovers but all is good...

**********SUNDAY 4/18 DELTS AND TRIS

SEATED BAR PRESS: SMITH MACHINE
Warm Up:1x40x12, 1x5010
Working: 1x60x10, 2x70x6,6

SEATED SIDE LATERAL
Warm Up: 1x10x12
Working: 1x12.5x12, 1x15x10, 1x17.5x8 (last set ugly but did it!)

FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 2x17.5x10,10

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x35x10, 2x40x8,8

DB EXT:
Warm Up: 1x15x12,
Working: 3x17.5x10,10,10

UGH Off day due to travel

I didn't get up at 5am...so my workout had to be put off today which sucks becasue I'm back in NY tonight at midnight and up at 7 to grt to the gym before I go to NJ to be my girlfriends backstage help at an INBF show....and she passed out today while being spray tanned...UGH!! I need to get her on with you.... :o)

Anyhoo...In Chicago for the day. Brought my food with me...frozen shakes can go on a plane no problem!

My Macros for the day:
CAL: 1600
Carb: 156
Fat: 42
Pro: 157

CHEST and Bi 4/15 A

INCL DB PRESS:
Warm Up: 2x25x12,12
Working: 1x35x8, 2x40x6, 8 (Last spotted)

FLAT BAR:
Warm Up: 1x65x10
Working: 3x85x8,8,10 (last spotted)

CHEST DIPS:
Working: 3 assisted to failure approx 15 reps each

BARBELL CURL:
Warm Up: 1x35x10
Working: 1x45x10, 2x55x6,6 1x60x5 (UGLY!)

ROPE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 2x70x10, 10

All good again...feel good...starved after my workout...was going to do cardio but passed on it since I found out I have to head to Chicago in the am!

MACROS:
Cal: 1848
Carb: 200
Fat: 45
Pro: 159
**Oh I did cardio last night for 30 stairmill

4/14 LEGS back to A exercises

LEG EXT:
Warm Up: 1x120x10
Working: 2x140x10,10

FRONT SQUAT:
Warm Up: 2x95x10,10
Working: 1x95x10, 1x105x8, 2x155x7,7
**DOn't think I was getting down far enough...so might have to go lighter.....for form...

SUMO SQUAT:
Warm Up: 1x70x12
Working: 1x80x10, 1x90x10, 1x105x10 *Can go up...

DB STEP UP
Working: 1x20x12, 2x25x12,12

CALF SINGLES:
Working: 3x20x20 2x30x20

Good day...aok workout...need to get better form on front squats.
Now I'm not losing weight or anything but I think my metabolism picked up a bit...I'm running hot from the insdie out...I'm always cold..this happened to me the last time I was training too... and am hungry like every 3-4 hours...starving actually?! But then again that could just be my imagination...

MACROS:
Cal: 1835
Carb: 197
Fat: 45
Pro: 159

Interval Day April 13, 2010

Good Morning....had to be in to work early today...I think they are trying to kill me..but I'll take the overtime! LOL!

Went to the highschool track and warmed up then did sprint/jog intervals...it was ugly but it felt good...I'm hoping if I keep it up in a few weeks I'll be rocken' em!

I know what my macro's will be for today....
CAL: 1662
Carb: 163
Fat: 41
Pro: 160

GAME ON! :o) I took photos on Sunday. Have to download them and ugg post them I suppose...I should wear a mask! LOL!

monday April 12, 2010 Delts and Tris

A lovely day in DC....had a very early am workout...on a very full stomach....of gluten free pancakes half a banana and cottage cheese...

DB Press:
Warm Up 2x25x10, 10
Working: 2x30x8,8, 1x35x7(spotted)

UP ROW:
Warm Up: 1x55x10
Working: 3x60x9,10,10

REAR DELT:
Working: 3x60x10,10,9

BAR EXT:
Warm Up: 1x40x12, 1x45x12
Working: 3x50x8,8,8 (If I was spotted would have gotten to 10 i know it!)

DB DB KB:
Warm UP: 1x15x12
Working: 1x20x12, 2x25x12

Fel pretty good considering I was lacking in sleep. My post workout meal was oatmeal, a lil apple, all in one and soymilk....YUMMMMMM!!!
I suppose the hardest thing for me is all the am carbs...but I think I've found a way to get em in!!

MACROS:
CAL: 1813
Carb: 198
Fat: 40
Pro: 158
All meals premade today....

APril 11, 2010 BAck & Hammies

WArm Up: 10 minutes eliptical

PULL UPS:
4x25assistedx10, 10, 10, 9

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 3x125x8,8,8

ROPE PULL DOWN:
Warm Up: 1x60x12
Working: 1x65x12, 1x70x12, 2x75x10, 10

STIFF LEG BAR:
Warm Up: 1x95x10, 1x115x10
Working: 1x135x8, 2x155x6 (HArd)

SINGLE LEG CURLS:
Warm UP: 1x20x12
Working: 1x30x12, 1x40x10, 1x45x10L 9R

CARDIO:
A nice slow jog outside for a half hour...was ugly but got her done.

MACROS:
I cheated...to have my last meal of not really badness but ate a homemade wholewheat VEGGIE pizza not the whole thing but a few slices! i'M really STICKING TO your macros as of tomorrow to the tea. the Boyfriend has been warned!!!

Chest and Bi's April 10

SOOOOO BUMMED I MISSED CLASS!!!! I've even been practicing more..drats!

FL DB PRESS:
Warm UP: 1x25x12, 1x30x10
Working: 1x35x8, 2x40x6** If I had a spot know I could've gotten 8!

SL INCL DB PRESS:
Warm Up: 1x30x10
Working: 3x35x9,8,10 last one spotted sometimes it's easier knowing someone isnt gonna let me drop the weight...mental...i guess

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

PREACHER CURL:
Warm Up: 1x40x10, 1x45x10
Working: 3x55x5,5,5

HAMMERCURL:
Warm Up: 1x20x12
WorkingL 1x22.5x10, 2x25x10

Felt like one of my better chest workouts...
My legs are SORE from yesterday! Wow!
But it's a good sore...I kinda feel like my whole body is sore..bought a foam roller for home...am hoping the boyfriends kids don't destroy it tonight!! A girl can dream...LOL!

MACROS:
Cal: 1880
Carb: 200
Fat: 55
PRO: 144

Starting on Monday my diet will be super tight...my kryptonite is my boyfriends sweet tooth...won the battle against it the last time I got into competition mode.
And I found a gremlin on the auto trader...HAHA!!! -seriously i drive a jeep grande cherokee nada fancy..hell its from california and doesn't even have 4 wheel drive but it's got spunk I guess!

APRIL 9 LEGS #4

Warm Up Eliptical 10 minutes

SQUAT:
Warm Up: 2x95x10
Working: 4x115x10
*I pulled something on my 3rd working set...so I didn't go up...but I had GREAT Form and got looow

LEG EXT:
Working: 1x90x10, 3x160,6,6,7
Was at a diff gym...the pads above my ankles kept making my legs spread apart...making it akward

HACK SQUAT:
Warm Up: 1x90x12
Working: 1x140X10, 1x160x10, 1x180x10

WALKING LUNGE: (my legs really jello today....)
Working: 2x30'sx12 1x35'sx10

CALF HI REP Doneky machine
Working: 3x100x30, 2x120x26....did them slow and REALLY felt the BURN

MACROS:
Cal: 1880
Carb: 196
Fat: 50
Pro:161

My legs were still sore from my first Rollerblade the other day....All in all feel good. Really should get to bed though up early to get in a workout and cardio before heading up to your posing class...See Ya!

APRIL 8 CARDIO DAY

Walked the lake in the am...a brisk 3miles
Did my intervals on the treadmill in the eveing for 30 minutes...
It was a bit ugly since I haven't run in eons...but got thru it!

MACROS:
Cal: 1830
Carb: 174
Fat: 54
Pro: 145

Delts and Tri's Wed April 7 2010

AM Did Cardio outside, 40 minutes In Line Skating

EVENING WORKOUT:
Posing for 30 minutes...helping a friend to get some practice time in...she doesn't want to do it alone...hoping to get her up to your class next month... :o)

DB PRESS:
Warm Up: 1x20x12, 1x25x12
Working: 2x30x8,8 1x35x6 (last set spotted)

UPRIGHT RO
Warm Up: 1x40x12
Working: 1x55x10, 1x60x10, 1x65x9

REAR DELT
Working: 1x45x12, 1x52.5x12, 2x60x9,9

BAR EXT:
Warm Up: 1x35x12, 1x40x12
Working: 1x45x10, 2x50x8,8

DB DB KB:
Warm Up: 1x15x12
Working: 1x20x12, 2x25x10,10
After my workout my arms were HUGE OMG my boyfriend said I looked like a potato?!!?! haha I have had an issue with Pretzels the last 2 nights....I think I can't have them in the house anymore....For most people its chocolate or icecream...for me pretzels are my downfall..WTH? Just venting....

MACROS TO COME:
(I know they aren't that bad but went over in the carbs due to the late night pretzels!

Back and Hammies April6, 2010 #3

WaRM UP: 10 minutes eliptical

PULL UPS:ASSISTED
1x40lbs assistedx12, 3x34lbs assisted x9,8,8

BENT OVER ROW:
Warm Up: 2x95x10
Working: 3x115x6,6,8

ROPE PULL DOWN (standing using cable trainer)
WARM UP: 1x140x15
Working: 1x150x10, 2x230x12,12

STIFF LEG BAR
Warm Up; 1x65x12, 1x95x12
Working: 1x115x10, 2x125x8,8**Nice!

SINGLE LEG CURLS:
Warm Up: 1x10x12
Working: 1x20x10, 2x30x10,10 last 2 of both sets TOUGH on right leg so I didn't go up.

My legs were still sore from Sundays workout...and my shoulders seem to be sore from my chest workout yesterday...hummm...wonder how I did that...maybe just from lugging the 30's and 35's onto my knees from the floor?
I'm heading back to the gym tonight for cardio and posing time.... :o)

CHEST AND BI's Monday April 5, 2010 #3

WARM UP: 5 minutes Jump Rope

FLAT DB PRESS:
Warm Up: 2x25x12
Working: 1x30x10, 1x35x8, 1x40x6 (last spotted)

SL INCLINE PRESS:
Warm Up: 1x30x10
Working: 3x35x8 (spotted)

INCLINE FLY:
1x15x12, 1x20x12, 1x25x12 1x30x9

PREACHER CURL:
Warm Up: 1x30x12, 1x40x12
Working: 1x50x6, 2x55x5,4

HAMMER CURL:
Warm Up: 1x20x12
Working: 3x25x10...getting to 10 is pretty hard on the last 2 I'm using more momentum then I should....

MACROS:
Cal: 1777
Carb: 219
Fat 45
Pro: 131

Oops totally forgot to drink my protein shake last night!

Sunday April 4, 2010 LEGS

LEGS #3

SQUAT:
Warm Up: 2x95x10
Working: 3x115x10 1x135x6 dropped to 115x5 (Could have done the 135 but felt I wasn't going down to the basement so to speak.

LEG EXT
Working: 2x160x8, 1x165x7

HACK SQUAT:
Warm Up: 1x140x10
Working: 3x180x10

WALKING LUNGE:
2x30'sx12, 1x35'sx12

CALF HI REP:
Working: 2x180x30, 2x230x30 using hack machine standing...
2x180x30 (in bullriding calf machine thing) felt like I wasn't feeling the burn like I should standing....

elt like I had a good legworkout. Really concentrating on getting the full range of motion in my squats...today (monday) I'm a little sore and am glad!)

Interval Cardio Friday 4/2

Interval Cardio:
Bike 30 minutes
Slight incline treadmill cooldown 10 minutes

Ahhh shoulders sore from yesterday! I love that!

MACROS:
To come

DELTS AND TRI'S April 1, 2010

Warm Up: 5 minutes jumprope

DB PRESS:
Warm Up: 1x20x12,1x25x12
Working: 1x35x6,6,6 (was spotted...the 30's were being used)

UP ROW:
Warm Up: 1x40x12
Working: 2x55x12,12 1x60x10

REAR DELT:
Working: 1x45x12, 3x60x8,8,8, tough!!!

BAR EXT:
Warm Up: 2x40x12
Working: 2x45x10,10 1x50x10 last set spotted

DB DB KB:
Warm Up: 1x15x12
Working: 2x20x12,12, 1x25x10

MACROS:
Cal: 1837
Carb: 196
Fat: 48
Pro: 162

All good feel like I had a good shoulder workout...
I think my tri's are numb when I do the kickbacks....think I should feel it more....