LEGS & Cardio #4

Warm Up: bike 5 minutes
SQUAT:
Warm UP: 1x95x10, 1x115x10
Working: 4x135x10,10,10,10
Will my squats ever get better?!?!?

LEG EXT:
Working: 2x155x8,8 1x170x7.5
(had thought I went up to 165 for 2nd set however machine wasn't working right)

HACK SQUAT:
Warm UP: 1x140x10
Working: 2x160x10,10 1x180x10

WALKING LUNGE:
Working: 2x35'sx12,12 1x40'sx10 :o)

CALF HI REP: Donkey thing
Working: 1x55x30, 4x65x30,30,30,30
(had some trouble with these but realized a little late I should lower the leg bar to make it easier to get the "brake" on...this makes no sense to you but a note for myself...)

HI CARB

POSING CLASS: Excellent

CARDIO:
20 minutes walking on an incline in am
40 minute evening bikeride

7/30 INTERVALS #2

Today Friday is interval only day...
had to do them at night due to some appointments in the am..
Legs were tight but hammered thru.
33 minutes:
5 minutes Jog
18 minutes sprint/walk
10 minutes: bleacher stairs, jog, skip walk :o)

7/29 Delts & Tri's (c1)

Warm Up: Precor 5 min

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

UP ROW:
Warm Up: 1x40x10
Working: 1x50x10, 1x60x10,10

REAR DELT:
Working: 1x45x12, 2x60x10,10

BAR EXT:
Warm Up: 2x35x12,12
Working: 1x40x12, 2x45x12,12

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

The bar extensions and the KB's killed my tennis elbow..or tendonitis in my elbows...wore straps and helped but yowza!

MED CARB DAY

STEADY CARDIO #3: tonight..either stairmill or incline walk...

Hammies and Back 7/28

Warm Up: eliptical 5 minutes

PULLUP:
Working: 1xbodyweightx7, 1x10x8, 2x15x9,9 1x20x9



BENT OVER ROW:
Warm Up: 2x95x10,10

Working: 1x115x10,1x125x8 1x135x8



ROPE PULLDOWN:
Warm Up: 1x55x12

Working: 1x70x12, 2x75x11,11



STIFF BAR:
Warm Up: 1x95x10, 1x115x10

Working: 2x135x8,8 1x155x6



DB LEG CURL: Did lying leg curls instead

Warm Up: 1x50x12

Working: 2x60x12,12 1x70x10



INTERVALS #1
5 min warm up
18 min sprint walk

10 minute cool down jog skip jog...



was exhausted today.

Med carb Day...went over a little...

CHEST & TRI (c1) 7/27 5 weeks!

Warm Up: Eliptical

FLAT DB PRESS:
Warm UP;2x30x10,10
Working: 1x35x8, 2x40x8,8

SL INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x10 (assisted)

INCL FLY:
Working: 2x20x12,12 1x25x12
A friend showed me a different way to do these...I wasn't bear hugging enuf...and squeezed and held at the top of each rep...

PREACHER CURLS: MAchine
Warm Up: 1x30x10, 1x40x10
Working: 2x50x6,6 1x60x6 after the 6 did drop sets of 10 reps just for the fun of it...really felt my bi's burn...

HAMMER CURLS:
Warm Up: 1x15x12
Working: 3x20x10,10,10
Did across chest hammer curls for something differnt today...

Feel good had a great workout.
Tonight I'm planning on doing intervals at the river walk in the city...
I'm mixin it all up today!!

Med carb day.

LEGS 7/26 (c1) 5weeks

Warm Up: eliptical 5 min

SQUAT:
Warm Up: 1x95x10, 1x115x10
Working: 4x135x10

LEG EXT:
Working:3x155x8,8,8

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

WALKING LUNGE:
Working: 3x35'sx12,12,12 ouch!

CALF HI REP: Donkey machine
Working: 1x45x30, 2x55x30,30 2x65x30,30
Calves tight today...burning! I like it!

Legs were exhausted this am...hitting gym tonight for cardio... UPDATE: No cardio in bed by 9pm tooooo tired!!

Hi Carb Day

Thanx for the email...will weigh in again on Wed...or tomorrow...feel good...

BEWARE VENTING:
very ANGRY today but nada to do with diet or working out....getting to the point were I might just kill not only my boyfriends ex wife but I might just take him out too...ARGH!!! They drive me MAD sometimes!! And I should no better than to try to ease the situation...kicking myself
do not want to deal with either of them today!!!

7/25 5 weeks! AHHH! STEADY STATE CARDIO

Went on a really great bikeride with my brother a ton of hills...
we went for maybe an hour and a half......
Now yesterday my boyfriend was calling me the bike nazi..made him do one hill
and he wasn't to happy about it...nice to be challenged today...

Low Carb Day....

DELTS & TRI's 5 weerks utoh!

Warm Up: eliptical 5 minutes
SIDE LATS:
Warm Up: 1x1.5x10, 1x20x10
Working: 3x25x8,8,8 a bit ugly but done

BAR SHRUG:
Warm UP: 1x135x10
Working: 1x155x10 2x165x10,10

HIGH INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x6..my left shoulder/arm sorta gave out...had been bothering me the past few days so I went to the nautalis machine
Working: 1x50x10, 1x60x10, 1x70x10

DIPS:
Working: 1x28lb assistedx16, 1x22lbs assistedx16, 1x16lbs assisted x16 um...i didn't have a pin in for last one so I don't know how much assistance I had but got 11.

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 2x35x10,10

STEADY STATE #4: Hour bike ride

Feel good....realized when I got home I forgot to take my swamp water...that is what I call my Quake now..from being in my car the purple color has changed to um..swap water..still tastes the same though...

Back & Hammies 7/23 (6weeks)

Pose: half hour practice

LAT PULLDOWN UNDER:
Warm Up: 2x85x10,10
Working: 2x100x8,8 1x105x6.5 (first time I got full 8's)

TBAR ROW:
Warm Up: 1x50x10, 1x60x10
Working: 3x80x8,8,8,

DB DEADS:
Warm Up: 1x50x10
Working: 3x70x10,10,10 will these ever get easy nuff for me to go up...ugh...

CLOSE ROW
Working: 3x100x12,11,11

LEG CURL SEATED
Working: 1x60x15, 4x80x11,11,11,11

STEADY STATE #3
Stairmill: 45 minutes

Had a great workout. Up early and all done by 10:30am...

Med CArb Day: went over the fat a little but I've been alittle under all week so maybe it all evens out...
:o(

CHEST & BI's 7/22 (B4) 6weeks

SLIGHT INCL BAR PRESS:
Warm Up: 2x65x10,10
Working: 3x85x8,8,8 no one to spot me and this was tough...I'm exhausted from last night

INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 2x40x10,10 ohh yeah

FLAT FLY:
Working: 1x25x12, 2x30x12,12

INCL DB CURL:
Warm Up: 1x15x10, 1x20x10
Working: 3x25x6,6,6

CABLE CURL: (high pulley)
Warm Up: 1x15x12
Working: 1x20x10, 1x25x10, 1x30x10

STEADY STATE #2: 45 minutes of outdoor biking hills and all....kept it in low gear(?!) not sure if thats the right term to work harder...felt invigorated afterwards!!

Med Carb Day!!

LEGS 7/21 (b4) 6 weeks!!!

Warm up: the old eliptical

LEG PRESS:
Warm Up: 2x160x10,10
Working: 1x230x10, 1x270x8, 2x290x8,8

SQUAT: Had to use smith machine...busy night at gym..darn kids LOL
Warm Up: 1x115x10
Working: 2x135x10,10 1x145x10

SISSY SQUAT:
Warm Up: bodyweightx20
Working: 2x30x20,20 1x35x20

BAR LUNGE:
Working: 3x60x12,12,12

CALF HEAVY:
Working: 2x240x20,20 3x260x20,20,20 ouch!

STEADY STATE #1 Stairmill for 25 minutes and treadmil incline for 20 minutes...stairmill was making me ill...

This was a late night workout but felt like it was a strong one!

High Carb Day

INTERVAL DAY #2 July 20 6wks

Today is my INterval Low Carb Day...

5 minute warm up
18 minute intervals sprint walk
10 minute cool down: jog around the track and jog the bleechers

Low Carb Day.

:o)

DELTS AND TRI's (B3) 6 WKS!! July 19

Warm Up: eliptical 5 min
SIDE LAT:
Warm Up: 2x17.5x10,10
Working: 2x20x9,9 2x25x8,8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10,10 1x165x10

HI INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x10 (spotted but got 8 on me own)

DIPS:
Woking: 1x25assistx15, 1x20assistx15 2x15assistx12,12

ROPE:
Warm Up: 1x20x15
Working: 1x30x12, 2x35x12,12

Med Carb DAY.
Got a migraine for the better part of the day yesterday so a bit down and out. Finally went away at the gym this am...kinda exhausted from it...debating on doing cardio tonight...will update later if needed.

Back & Hammies 6 WEEKS!!! July 18th OMG!!!

Warm Up: the old eliptical for 5

LAT PULLDOWN UNDER
Warm Up: 1x70x15, 1x85x10
Working: 3x100x8,8,8
* truth be told I'm getting 7.5

TBAR ROW:
Warm Up: 1x25x10,x50x10
Working: 1x70x8,8 2x80x8,8

DB DEADS:
Warm Up: 1x50x10
Working: 3x70x10,10,10

CLOSE ROW:
Working:x85x12, 2x100x11,11

SEATED LEG CURL:
Working: 1x60x15, 4x80x11,11,11,11,

INTERVALS #1
Warm Up: 5 min
Working: 18 minutes
Cool Down: 10 minutes

Med carb day

Feel good exhausted from outdoor intervals INTERVALS #1

OMG 6 weeks?!?!? July 17 Chest & Bi's (b3)

Warm Up: eliptical 5 minutes

SL INCLINE BAR PRESS:
Warm Up: 2x65x10,10
Working: 2x85x8,8 1x95x6 (yowza not good at all spotted)

FLAT FLY:
working: 1x20x12, 1x25,12, 1x30x10

INCL DB PRESS:
WArm Up: 1x30x10
Working: 1x35x10, 2x40x8,8

INCL DB CURL: Will these ever get easy?!?!?
Warm Up: 1x15x10, 1x20x10
Working: 1x25x6, 2x27.5x5.5

CABLE CURL:
Warm Up: 1x20x12
Working: 1x25x10, 2x35x10,10

STEADY STATE #4: Walking on an incline for 45 minutes.

tough chest day...last time I did chest I did something to my left shoulder and hasn't quite healed yet...mighta gone too deep on incl db press...
anyhoo all good.

POSING PRACTICE half hour...

:o)

LEGS July 16 (B3) 7 weeks

STEADY STATE CARDIO #3: 50 minute am bikeride

EVENING LEG WORKOUT: Not happy bout this but sometimes you got to do waht you got to do!

LEG PRESS:
Warm Up: 2x140x10
Working: 1x180x10, 1x230x10... 2x270x8,8
**So this machine says it starts with 118lbs...does that mean I'm pushing more weight than I think?!?!?

SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10 (i didn't go up since these are still pretty ugly)

SISSY SQUAT:
Warm Up: 1xbodyweight x20
Working: 1x25x20, 2x30x20,20 think I figured out how to hold weights so I can hold more...always forget a backpack...

BAR LUNGE
Working: 3x60x12,12,12

CALF HEAVY:
Working: 2x220x20,20 3x240x20,20,20

Felt good...lookin pretty cut in the mirror at gym...think they r trick mirrors...LOL! Legs slowly showing improvement,,,:o)

Thursday July 15, Week 7...INTERVALS

5 minute jog
18 minutes of sprints/walk
10 minutes cool down.jog skip jog...walk....

Low Carb Day....

All is good. :o)

Delts & Tri's July 14 (B2) 7weeks

Warm up Eliptical 5 min
SIDE LATERALS:
Warm Up: 1x15x10, 1x17.5x10
Working: 1x20x10, 2x22.5x8,8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10, 1x165x9

HI INCL PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8(last rep spotted)

DIPS:
Working: 2x25lb assistx15,15 2x20lb assistx11,11

ROPE: So on machne it says 30lbs for each handel...not sure what that means really but maybe why my numbers seem weak??!?!? This was a tuffie tody
Warm Up: 1x30x12
Working: 3x35x11,11,11

INTERVALS #1
5 minute warm up (jog)
23 minutes intervals sprint walk
10 minute cooldown...jog...skip...side step...

BACK & HAMMIES 7 weeks July 13 (B2)

Warm Up: Eliptical

LAT PULL UNDER: used hammer strength machine
Warm Up: 2x90x10,10
Working: 1x110x8, 3x140x8,8,8 (spotted)

TBAR ROW: (old fashioned way with bar and close grip)
Warm Up: 1x45x10, 1x55x10
Working: 3x80x8,8,8

DB DEADS:
Warm Up: 1x60x10
Working: 3x70x10,10,10

CLOSE ROW:
Working: 1x80x12, 2x100x11,11

LEG SEATED CURL (different c=machine than I've been using)
Working: 1x65x15, 1x80x12, 3x90x10,10,10

Felt good...legs a little tight...db deads were tougher today but got her done...

CARDIO: STEADY STATE #2: Stairmill 45 minutes I think...doing it tonight after work! :o)

Med Carbs: Lower Fat
Missing PB and Nuts but a little is better than none! :o)

Chest & Bi's 7 Weeks (B2) July 12

Warm Up: Eliptical

OOPS...did the wrong exercise...
Super Incline Press:
Warm Up: 2x50x10, 10
Working: 2x70x8,8 1x90x3 dropped1x80x4

INCLINE DB PRESS:
WArm Up: 1x35x10
Working: 3x40x10,8,8 GRRRRR! Strong start and lost it!

FLAT FLY
Working: 1x20x12, 1x25x12, 1x27.5x12

INCL DB CURL:
Warm Up: 2x20x10,10
Working: 2x25x6,7 1x27.5x5

CABLE CURL:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

STEADY STATE #1: Stairmill 40 minutes

Feeling good!

Sunday July 11 7 weeks OMG! LEGS

Warm Up: Eliptical

LEG PRESS:
Warm Up: 2x140x10,10
Working: 1x180x8, 2x230x8,8 1x280x8 ugly!~

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10 ok I dunno if I got low enuf...on rack without a mirror infront

SISSY SQUAT
Warm Up: 1x25x20
Working: 2x25x20,20 1x35x20
forgot a backpack...grrr....but thought I could set myself up on smith machine and maybe do them...hummm...thoughts?

BAR LUNGE:
Working: 1x50x12, 2x60x12,12

CAlf Heavy: DOnkey
Working: 1x140x20, 1x180x20, 2x220x20,20 1x240x20

Hi carb Day...rushed workout unfortunately but did well....

Saturday July 10th

Poising class and a day off from training.
Low Carb Day.
Class was great...I unfortunately didn't have my head in the game...
but all good!
Thank you once again for a fabuous class!!
:o)

FRIDAY July 9th Intervals

Some days my legs feel like lead!!
Went to the track...did the usual....
Then posed for a half hour....
to get ready for tomorrow!!

See ya manana...hummm...I wonder how you spell that...

DELTS & TRI's (B1) July 8

Warm Up: walking from Jeep to Gym

SIDE LATERALS:
Warm Up: 1x15x10, 1x17.5x10
Working: 2x20x10,10 1x22.5x8

BAR SHRUG:
Warm Up: 1x135x10
Working: 3x155x10,10,10

HI INCL DB PRESS
Warm Up: 1x25x10
Working: 1x30x10, 1x35x10 1x40x8 (spotted)

DIPS:
Working: 1x40lb assistx20 1x28lb assistx15, 1x22lb assistx15, 1x16lbs assistx13 :o)

ROPE:
Warm Up: 1x40x15
Working: 1x60x12, 2x70x11,11

CARDIO #4: Bike level 7 for 40 minutes

Feel good...hungry today...dunno what the difference is from yesterday but my workout was very choppy yesterday...solid today.

Back & Hammies (B1) July 7

Warm Up: eliptical
LAT PULLDOWN UNDER
Warm Up: 1x70x10, 1x80x10
Working: 2x90x8,8 1x100x8 (worked on my form here)

TBAR ROW: Precor Angled
Warm Up; 1x25x10,1x35x10
Working: 1x45x10, 1x55x8. 1x65x8

DB DEADS (Straight leg)
Warm Up: 1x50x10
Working: 3x70x10,10,10

CLOSE ROW:
Working: 1x85x12, 2x100x10,10

SEATED LEG CURL:
Warm Up: 2x60x15,15
Working: 3x80x10,10,10

CARDIO #3 40 minutes walking on an incline...3.4 at a 7.

Chest & Bi's (B1) 8 Weeks July6

WArm Up: posing 30 minutes

SL INCLINE BAR PRESS: Had to use precor incline press machine
Warm Up: 1x58x10,10
Working: 2x78x8,8 1x98x8 (spotted)

INCL DB PRESS:
Warm Up: 1x35x10
Working: 3x40x8,8,8 a bit ugly today...

FLAT FLY:
Working: 1x20x12, 2x25x12,12

INCL BD CURL:
Warm Up: 2x20x10,10
Working: 2x25x6,6 1x30x5 UGLY!!! But I did it!!

CABLE CURL: freedom trainer
WArm Up: 1x80x12
Working: 1x120x10, 2x140x10,10

STEADY STATE#2: STAIRMILL 40 minutes

NEW MACROS: MED DAY

LEGS B1 8Weeks!!! July 5th

Warm Up: eliptical 5 minutes

LEG PRESS:
Warm Up: 2x90x10,10
Working: 1x140x8, 1x180x8, 1x240x8, 1x270x8 (tough...sliding in seat)

SQUAT:
Warm Up: 1x65x10, 1x90x10
Working: 1x115x10, 2x135x10,10

SISSY SQUAT:
Warm Up: 1x25x20
Working: 3x25x20, 1x35x20...35's tough need to bring a back back...I can't hold a 35/45 plate

BAR LUNGE:
Working: 1x50x12. 2x60x12,12

CALF HEAVY: Angled seated machine
Working: 1x60x25, 1x70x20, 2x80x20,20 1x90x16

STEADY STATE CARDIO#1: Precor Crosstrainer 40 minutes

Hi Carb Day: WhooHoo
Will send photos tonight...

July 4th INTERVALS #1 *8weeks!!! AHHHHHH!!

So I got a late start and did an ugly 30 minutes of intervals at the track...
Asthma acted up...
Not sure if it was from the air quality...poor... or from the cats allergic but have 2 anyway....

I got it done...
Happy 4th of July!
I was a slug the rest of the day!!
Got the kids off and the boyfriends Knee is swollen like you wouldn't believe from jogging this week...ergo....we didn't go anywhere!! :o)

Low Carb Day

8 WEEKS!!! July 3 Delts & Tri's (A4)

Warm UP: elyptical

SEATED BAR PRESS: Once again the smith machine being used...grrrr....
Warm Up: 2x60x10,10
Working: 3x70x8,8,7.5

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

FRONT RAISE:
Warm Up: 1x15x12
Working: 2x17.5x10,10 1x20x10 ugly

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x40x10, 2x45x8,8

DB EXT:
Warm Up: 1x15x12
Working: 1x17.5x12 2x20x12,11

No Cardio Today...

Med Carb Day: went a little over in carbs...grrr....
otherwise all good.

Back & Hammies Friday Week 9 July 2

Warm Up: eliptical 5 minutes
LAT PULLDOWN WIDE:
Warm Up: 1x70x10, 1x85x10
Working: 3x100x8,8,7

DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 1x135x8, 2x155x8,8

LOW ROW: (all inlcine benches being used?!?!)
Warm Up: 1x70x10
Working: 1x100x10, 1x110x10, 1x120x8

DB PULLOVER
Working: 2x35x12,12 1x40x10

LEG CURL (Seated)
Warm Up: 2x70x10,10
Working: 1x80x10, 2x90x8,8 :o)

STEADY STATE #4 Stairmill 40 minutes.

Felt good about workout.

Med Carb Day

CHEST & BI's 9 weeks July 1st

WARM UP: Posing 30 minutes...
5 minutes Eliptical

INCLINE DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8

FLAT BAR
Warm Up: 1x65x12
Working: 1x85x10, 2x95x8,9 (spotted)

PUSH UP:
Working: 14+10modified, 15+11modified, 14+8modified
Dang right...you know I suck at pushups but I had the force or something working this am!! WhooHooo....

BAR CURL:
Warm Up: 2x40x10,10
Working: 2x50x7,6 2x60x6,6
FInally got elbow wraps for tendonitis bbut forgot them today...can't wait to try em....

ROPE CURL
Warm Up: 1x40x10
Working: 1x50x10, 2x70x10,10

INTERVALS #2 Track...the usual a gorgous day for it.

Med Carb Day.