LEGS June 30 (A-4) 9 weeks...

Warm UP: elyptical 5 minutes
Alittle out of order due to peeps using the machine I needed...

FRONT SQUATS:
Warm Up: 2x5x10,10
Working: 2x95x8,8 2x115x8,8

SUMO SQUAT:
Warm Up: 1x115x10
Working: 3x120x10,10,10

LEG EXT:
Warm Up: 1x140x10
Working: 2x155x10,10 tough

DB STEP UP:
Working: 3x30x10,10,10 yowza...grunting like a man...shhhhh

CALF SINGLES: angled seated calf machine
Working: 1x50x30, 1x70x30, 3x80x20,20,20

Med Carb Day

STEADY STATE #3 Walking on an incline: 3.4 at 7-8 incline

all good feel good have been exhausted in the evenings like seriously I could go to bed at 8:30...but I don't! :o)

INTERVALS #1 June 29 9 weeks

Went to the trail...no bears..but totally freaked about wiping out...
I tend to wipe out while jogging on the trail-I am totally
athletically inclined however...I seem to always find the divits or rocks to get me unbalanced...
No wipe outs today...just felt like I had legs made of lead!!

40 minutes...

Low Carb Day.

I was completely exhausted yesterday and feeling the same way today....
but al good.

DELTS & TRI'S June 28th 9 Weeks

Warm Up: Eliptical 5 minutes

SEATED BAR PRESS: (machine)
Warm Up: 2x60x10,10
Working: 3x70x7,7,6grrr

SEATED SIDE LATERAL:
Warm Up: 1x15x10
Working: 3x17.5x10,10,10

FRONT RAISE
Warm Up; 1x15x12
Working: 3x17.5x12,12,12

TRI PRESS:
Warm Up: 1x30x12,1x35x12
Working: 1x42.5x12, 2x50x10,9

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


STEADY STATE CARDIO #2: Stairmill 40 minutes

Med Carbs

HAMMIES AND BACK June 27 (A3) 9 Weeks

LAT PULLDOWN WIDE:
Warm Up: 1x70x10, 1x85x10
Working: 3x100x8,8,7

DEADS
Warm Up: 2x95x10,10
Working: 1x115x8, 2x135x8,8

DB BENCH ROW
Warm Up: 1x35x10
Working: 2x40x10,10 1x45x9

DB PULLOVER
Working: 1x30x12, 2x35x12,12

LEG CURL:
Warm Up: 2x70x10,10
Working: 3x80x10,10,10

Feel better about Deads...
Dunno what was up with my pullovers...not feeling it but I did do a warm up set of 30's as well so maybe I was a bit fatigued.

CARDIO#1 STEADY STATE STAIRMILL

MED CARBS

CHEST & BI's June 26 9Weeks!! (A3)

INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 3x40x8,8,8 not pretty but did it by myself!!

FLAT BAR:
Warm Up: 1x65x10
Working: 1x85x10, 2x95x8,8 (spotted on last 2 sets)

PUSH UPS:
Working: 1x12plus 8modified, 3x10plus6 modified

BAR CURL: NEED ELBOW STRAPS-=tendonitis!!!
Warm Up: 2x40x10,10
Working: 1x50x7, 2x60x6,6 ouch!!!

ROPE CURL:
Warm Up: 1x25x10
Working: 1x30x10,1x35x10, 1x42.5x8

Good workout...did cardio 4 yesterday...so no cardio today! wHOOhOO!
Feeling good...weight back sliding downward again...slowly..will check in tomorrow with numbers.

Hope you had a GREAT VACATION! I"M 9 Weeks out! Am I gonna be ready?!?!AHHH!
:o)

LEGS: (A-3) June 25

Warm Up: 5 minutes elipical

LEG EXT:
Warm Up: 1x140x10
Working: 2x140x10

FR SQUAT:
Warm Up: 1x95x10,10
Working: 1x105x 8, 3x115x8,8,8

SUMO SQUAT:
Warm Up: 1x110x10
Working: 1x115x10, 2x120x10,10

DB STEP UP:
Working: 1x25x12, 2x27.5x12,12

CALF SINGLES: Angled Seated Calf
Working: 5x20x15,15,18,18,18

CARDIO #4: INCLINE WALKING 40 minutes


Lower back is bugging me today...dunno why...
What ever I've been eating in my sleep has stopped...no seriously I'm wondering if its dairy giving me problems....yesterday I had none and it was low carb day but alas my belly is super flat this am...now I have cottage cheese today for later but maybe I'll stop eating it this weekend and see what happens...
Maybe I'm just grasping at insanity and I was well er um backed up a bit! AHHH! TMI TMI!!
:o)
Happy Friday

Thursday June 24th INTERVAL #2

Went to the track...grueling...need to bite the bullet and get up earlier...
well in reality I need tio stop futzing around in the am...making the bf breakfast for later...
chit chating.....
30 minutes: 5 warm up 15 intervals 10 cool down...

So something is wrong...I don't know if it's because I'm eating later at night or what...
I have not gone over my macros more than 5 here or there...
Maybe my food scale is broken?! I'm 125.2....I've put a freakin pound on since Sunday....WTH?!?!
I think I will go back to a shake at night for dinner.
:o)

DELTS & TRI'S June 23 (A-2) 10 weeks!!!

Warm Up: 5 minutes Treadmill
SEATED BAR PRESS: SMITH MACHINE
Warm Up: 1x40x10, 1x60x10
Working: 3x70x8,7,7

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

FRONT RAISE:
Warm Up:1x12.5x12
Working: 1x15x12, 2x17,5x12,12

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x35x12, 2x40x12,12

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

Had a decent workout...got an extra rep on everything.
Macros: MEd ON Target.
Having difficulty with weight in am...don't know if it's from eating late or what..going to start just shaking it at night...think that might help...decided not to get down so I haven't been on a scale since my last weigh in...maybe I can't eat rice and beans...UGH! :oS

STEADY STATE #3
20 minutes walking on incline
20 minutes stairmill
:o)

BACK & HAMMIES June 22 (A-2) 10weeks

warm up: treadmill 5 minutes

LAT PULLDOWN WIDE:
Warm Up: 1x70x10, 1x80x10
Working: 3x100x8,7,7

DEADS:
Warm Up: 2x95x10,10
Working: 4x115x10,10,10,10
**Hammies bothering me and didn't want to push too much today...plus working on my crappy ass form....ARGH!!!

DB BENCH ROW:
Warm Up: 1x30x12
Working: 1x35x10, 1x40x10, 1x45x10 (bit uly on the last one)

DB PULLOVER:
Working: 2x35x12,12 1x40x10

LEG CURL: SEATED
Warm Up: 2x60x10,10
Working: 1x70x10, 2x80x10,10 :o)

STEADY STATE #2: Stairmill: 40 minnutes

Med Carb Day: A-ok....
Really angry about deads...

CHEST & BI's MONDAY 10weeks (A-2) JUNE 21

Warm Up: treadmill
INCLINE DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 3x40x8,8,8 not pretty towards the end but did it!

FLAT BAR:
Warm Up: 1x65x10
Working: 2x85x10,10 1x95x8 (spotted for last set-got 6 on me own!)

PUSH UPS:
Working: 1x12+8assisted 3x10+7assisted hum didn't do as many as last time but went up in other thangs...I was super setting with the bar curls though

BARBELL CURL:
Warm Up: 2x40x10,10
Working: 1x50x7, 2x60x5,5

ROPE CABLE CURL:
Warm Up: 1x25x12
Working: 1x30x12, 1x35x11, 1x40x9
**On this machine it says "30 for each handel...does that mean its really 60lbs?!) HUMM....

INTERVAL #1
Tested out the new sneaks...I'm super fast even at 11:45am in the blasting heat! HAHA!

MED CARB DAY: Right on.

LEGS (A-2) 10 weeks June 20 SUNDAY

WARM UP: Treadmill 10 minutes

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

FRONT SQUAT:
Warm Up: 1x65x10, 1x95x10
Working: 1x105x8, 3x115x8,8,8

SUMO SQUAT:
Warm Up: 1x110x10
Working: 3x120x10,10,10
(I had to regrip a few times)

DB STEP UP
Working: 2x25x12,12 1x27.5x12 :o)

CALF SINGLES:
Working: 2x60x20,20 2x80x20,20 1x100x15

STEADY STATE #1: Eliptical (mixing it up a bit)

HI CARB DAY: did ok...missed a few carbs...just felt bloated all day...and not hungry...dunno why...
water retention thang I suppose....

SATURDAY June 19th STEADY STATE #4

Steady State #4
trying to mix it up...instead of doing intervals on my day off...

Stairmill 40 minutes

LOW CARB DAY

I'm retaining water!
ARGH!
I ate lightly salted rice cakes...and that time of the month! Miserable!
Well not really miserable...a gorgous weekend...

DELTS AND TRI's (A-1) June 18

SEATED BAR PRESS:
had to use a machine...smith machine taken and no spot for a bar on me own...
Warm Up: 1x40x10, 1x50x10
Working: 2x60x8,8 1x70x6

SEATED SIDE LATERALS:
Warm Up: 1x10,10, 1x12.5x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up; 1x12.5x10
Working: 1x15x12, 2x17,5x12,12

TRI PRESS: I CAN'T REMEMBER WHAT THIS IS?!?!?!??! I DID SCULL CRUSHERS...
Warm Up: 1x30x12, 1x40x10
Working: 3x50x10,10,10 last one was ugly but got'er done

DB EXT:
Warm Up: 1x15x12
Working: 1x17.5x12, 2x20x10,10 kinda ugly..not sure why!

Felt like it was a good workout...

MACROS: MED CARB

INTERVALS #2 TRACK 30 minutes...the heat was tough...ment to get there earlier in am but alas sometimes the time vampires come out AND SUCK AWAY THE MINUTES!! :O)

BACK & HAMMIES (A-1) June 17 Thursday

LAT PULLDOWN WIDE:
Warm Up: 1x70x10, 1x85x10
Working: 3x100x7,7,7

DEADS: Having a little technical difficulties...hammy irritated and don't want to push too hard...
Warm Up: 1x95x10, 1x115x10
Working: 1x135x8, 2x155x8x8

DB BENCH ROW:
Warm Up: 1x20x15
Working: 1x30x12, 2x35x10,10

DB PULLOVER
Working: 1x30x12, 1x35x12, 1x40x8

LEG CURL:
Warm Up: 2x60x10,10
WORKING: 1x70x10, 2x80x10,9

Felt like I had a decent workout...the deads are bugging me still...think my arse needs to get lower...will figure out...maybe do on a box to see if that helps...

MACROS: Med Day: On target

STEADY STATE#3 Tonight...Stairmill or Treadmill
I'm going to annoy you with emaisl today I have yet another Q just sent you the macro Q...

CHEST & BI's 6/16 A-1 11weeks

Warm Up: 5 minutes on treadmill

INCL DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 1x35x8, 2x40x8,8

FLAT BAR:
Warm Up: 1x65x10
Working: 1x75x10, 2x85x10,10

PUSH UPS:
Working: 3x12 & 8modified yeah baby...we know I suck at push ups but I'm getting better...worked it to compete burn out each time...

BARBELL CURL:
Warm Up: 1x30x12, 1x40x10
Working: 3x50x6,6,6
***MY ELBOWS ARE KILLING ME MORE THAN MY BICEPS....should I invest inwraps or something....maybe I have tennis elbow?!?!?

ROPE CABLE CURL:
Warm Up: 1x30x15
Working: 1x50x11, 1x60x10, 1x70x10


MACROS: Right on....Med day

CONFESSION:
I did have an incident with some trailmix yesterday however I included it in my macros and ajusted accordingly to hit them tight on....

STEADY STATE #2: Will hit the stairmill tonight for 40 minutes...

OK...I'm pretty sure I will come in this week at the 123 range...
I feel good. I was told today that I look like I'm losing my thickness up top...well the person who said this to me hasn't seen me in a month...and I've obviously dropped weight...he said I should look into a volumiser or something like cellmass??!?! I know peeps will say anything to you....but figrued I should tell you what I hear... :o)

LEGS (A1) June 15

Warm Up: 5 min eliptical

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

FRONT SQUAT: had trouble with these today...
Warm Up: 2x95x10
Working: 3x115x8,8,8 1x95x10 didn't think I was getting low enuff on last set of 115's

SUMO SQUAT:
Warm Up: 1x70x10, 1x100x10
Working: 1x110x10, 2x115x10

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

CALF SINGLE (donkey)
Working: 5x60x18,18,20,20,20

STEADY STATE #1
Walk on incline 3.4 at 6.0 incline 40 minnutes


Didn't get much sleep...maybe why my squats kinda sucked...

Practiced Posing for a half hour.
I think an aquaintance of mine is going to get intouch with you...Liz Paragine...she and her boyfriend comepted for the first time just a few weeks back...at the old man in the mountain or something like that..can;t remember show name..and I think they're both looking for some guidance.
:o)

Monday June 14 11 weeks!! INTERVALS

Low Carb Day: Macro's all good

Went to the track..did the usual...

Hoping to do yoga tonight...NEED to STRETCH!
:o)

DELTS AND TRI's 11weeks!!! June 13

Warm Up: 5 min eliptical

DB PRESS:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10

UP ROW:
Warm Up: 1x50x10
Working: 3x60x10,10,10

REAR DELT:
Working: 3x50x12,12,12

BAR EXT:
Warm Up: 2x35x12,12
Working: 3x40x12,12,11.5

DB DB KB:
Warm Up: 1x20x12
Working: 3x25x12,12,10

Had a great workout..shoulders are always a little soar 2 days after chest day...but I stretched them...

STEADY STATE#4
Stairmill: 40 minutes

POSING: About 20 minutes...practice practice practice...like my new shoes and getting them worn in alittle....

Macros: Med Carb Day. all good...

Energy is much better.
:o)

SAT June 12 11WEEKS! ARGH! Ham & Back

Eliptical: 5 minutes

PULL UP:
Working; 1xbodyweightx6, 1x40x12, 3x25x10,10,10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x8
Working: 2x115x10,10 1x135x7,8

ROPE PULLDOWN:
Warm Up: 1x55x12
Working: 1x70x12, 2x80x12,11

STIFF BAR:
Warm Up: 1x95x10, 1x115x10
Working: 1x135x8, 2x155x8,8 arghg! :o)

DB LEG CURL: One day I'll get these without the bruises...
2x25x12,12

LYING LEG CURL:
Warm Up: 1x50x12,
Working: 2x60x12,12 1x70x10

Felt like a good workout...had more energy...
***however reminder to self...
I saved carbs for dinner last night and had some wholewheat angelhair pasta with shrimp and veggies...DO NOT do this again....carb load at night MAKES ME UNABLE TO SLEEP!! wasn't stuffed but could have easily gone out for a jog at 3am!

POSING: 30 minnutes practice...

STEADY STATE #3
Stairmill: 25 minutes
Incline walk: 15 minutes

Broke it up...ipod died...well batteries did...

Med Carb: on target.

test on blackberry

CHEST & BI June 11

Warm Up: eliptical: 10 minutes

FLAT DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8 last set spotted

SLIGHT INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8 (spotted last set)

INCL FLY:
Working: 1x25x12, 1x27.5x12, 1x30x12

PREACHER CURL:
Warm Up: 2x50x8,8
Working: 3x60x6,5,5

HAMMER CURL
Warm Up: 1x20x10
Working: 1x25x10, 2x27.5x8,8

Feeling better today...totally run down yesterday...
Felt like I had a really strong chest workout.

dreading doing intervals down at the river after work...so much more happy doing them at the track... but with friday traffic I'll never get home when it's still light out!
;o)

INTERVALS #2

Macros Med carb day:
On track....

Thursday June 10th LEGS

Warm Up: 5 minutes eliptical

SQUATS:
Warm Up: 1x95x10, 1x115x10
Working: 1x125x10, 3x135x10,10,10

LEG EXT:
Warm Up: 1x80x12
Working: 1x140x10, 1x160x8, 1x180x6

HACK SQUAT:
Warm Up: 1x90x10
Working: 1x140x10, 1x160x10, 1x180x10

WALKING LUNGE:
Working: 3x35'sx12,12,10

CALF HI REP
Working: 1x180x30,30,30 1x200x30,30


HI CARB DAY: Right on...YUM!

STEADY STATE CARDIO #2
Walking on incline

Feeling a bit under the weather...but pushing through.
:o)

Wed June 9th INTERVALS #1 Week 12

INTERVALS:
You know...track jog sprint walk jog...
30 minutes.
Low Carb Day...

Tested out the new shoes this am...ARGH!!!
I've got to work them in! I can't pivot!
No Mojo....gona baby gone!!!

I'm a bit off today and totally freaked...I think there was mold in my water bottle and I've had a soar throat for days...wondering if I've been poisoning myself!
ARGH!!!!

TUES June 8 DELTS & TRI's

DB PRESS:
Warm Up: 2x25x10,10
Working: 1x30x8, 2x35x8,8

UP ROW
Warm Up: 1x40x12
Working: 1x50x10, 2x60x10,10

REAR DELT:
Working: 1x40x12 2x50x12,12

BAR EXT:
Warm Up: 1x30x12, 1x35x12
Working: 3x40x10,10,9

DB DB KB:
Warm Up: 1x17,5x12
Working: 1x20x12, 2x25x12,12

Felt like I had a good workout got one more rep on just about every set...
maybe that xplode stuff works...or maybe it's mental but I'll take it.

MED CARB DAY: Macros on

OK SO I HAVE TO ADD A DAY OF STEADY STATE...
STEADY STATE #2: Walking on an incline for 40.

SUNDAY Chest & Bis & MONDAY Hammies and Back

SUNDAY:
Warm Up: 45 minute walk around lake with girlfriend...

FLAT DB PRESS:
Warm Up: 2x30x10,10
Working: 1x35x8, 2x40x8,7

SLIGHT INCL DB PRESS:
Warm Up: 1x30x10
Working" 3x35x10,10,10

INCLINE FLY
Working: 1x25x12, 2x30x12,12 (a bit ugly)

PREACHER CURL:
Warm Up: 1x40x10, 1x50x8
Working: 3x60x5,5,5 ARGHH!

HAMMER CURL:
Warm Up: 1x20x10
Working: 2x25x10,10 1x27.5x8

Exhausted today...think from the heat...
MED CARB: On Target


MONDAY MONDAY MONDAT: Hammies & Back
Warm Up: 5 minutes Eliptical

PULL UPS:
1xbodyweightx5, 1x40assistx12, 4x25x10,10,9,9

BENT OVER ROW:
Warm Up: 2x95x10,10
Working: 1x115x9, 2x135x6,6
all of a sudden I finally felt this right for the first time in a long time...so went with proper form...

ROPE PULL DOWN:
Warm Up: 1x55x12
Working: 1x70x12, 1x75x12, 1x80x12

STIFF BAR:
Warm Up: 1x95x10, 1x115x10,
Working: 2x135x8,8 1x155x7

DB LEG CURL: I tried... 1x20x12, 1x30x8 have to get over fear I'm going to drop weight on back...

LYING DOWN LEG CURL:
Warm Up: 1x50x12
Working: 3x60x12,12,12

My hamstring is Killing as I write this...over did it a little I guess...

STEADY STAE CARDIO #1
Step Mill 40 minutes.

MED CARB ON TARGET

SAT June 5 12 WEEEKS!!!!! LEGS

Warm Up: eliptical: 5min

SQUATS:
Warm Up: 1x95x10, 1x115x10
Working: 1x115x10, 3x135x10 ouch!!

LEG EXT:
Working: 1x120x10, 1x140x9, 2x160x8,8

HACK SQUAT:
Warm Up: 1x90x10
Working: 2x140x10,10 1x160x10

WALKING LUNGE:
Working: 1x30'sx12, 2x35'sx12,12

HI CALF:
Working: 3x160x30,30,30 2x180x30,30

HI CARB DAY: MAcros on target

STEADY STATE #3
Walking on an incline 40 minutes

Feel good, knees have been bothering me since yesterday...but otherwise Aok...

THURS 6/3 Delts & Tri FRI 6/4 Intervals

THURSDAY:
DB PRESS:
Warm up: 2x25x12,12
Working: 1x30x8, 2x35x7,7.5 ARGH I need a spot for the last one!!!

UP ROW:
Warm Up: 1x50x10
Working: 3x60x9,10,10 a little ugly

REAR DELT:
Working: 1x40x12, 2x50x12,10

BAR EXT:
Warm Up: 1x20x15, 1x30x12
Working: 1x35x10, 2x40x9,10

DB DB KB
Warm Up; 1x17.5x12
Working: 1x20x12, 2x25x10,10

STEADY STATE #2
Walking on an incline for 40 minutes.

Tried Explode (?) By scivation before workout...maybe it has niacin in it?! Made me feel like it did...felt the inner heat?!

MACROS:
MED CARB:
On Target


FRIDAY JUNE 4
INTERVALS
On Track...the usual...
SUPER HOT HOT HOT out! But got her done!
Low Carb Day
MACROS:
On target

Wed. June 2 Back & Hammies

Warm Up: Practice Posing 30 minutes

PULL UPS: did my 2 sets of 5 unassisted
4x25lb assistx10,10,10,8

BENT OVER ROW:
Warm Up: 2x95x10,10
Working: 1x115x9, 2x135x8,8

ROPE PULLDOWN:
Warm Up: 1x55x12
Working: 1x70x10, 1x75x10, 1x85x9

STIFF LEG BAR:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x6

LYING LEG CURL:
Warm Up: 1x50x12
Working: 1x60x12, 2x70x10,10

My workout kinda sucked...the machines I needed where being used.
So I was a bit out of order and out of sorts.
The boyfriend had his surgery today! YAY! All is good...

MACROS:
med carb day... macros met
:o)

CHEST & BI's June 1st!

Warm Up: 5 min Eliptical

FLAT DB PRESS:
Warm Up: 2x30x10,10
Working: 1x35x10, 2x40x8,7

SLIGHT INCL DB PRESS:
Warm Up: 1x30x12
Working: 3x35x10,9,8 :o(

INCL FLY:
Working: 1x25x12, 2x30x12,11

PREACHER CURL:
Warm Up: 1x30x10, 1x40x10
Working: 2x50x6,6 1x60x5

HAMMERCURL:
Warm Up: 1x20x12
Working: 2x25x10,10 1x27,5x8 (last one a bit ugly but got it done!!

MACROS: Right on Med Carb Day

HOPING FOR STEADY STATE CARDIO #1 Later tonight

Feeling good...the top of my shoulders are KILLing me...maybe from squats or hacks yesterday. Taking advil.

Had a nice little blurb said about me in Fitness Physique from my show in November....a neat little surprise. :o)