LEGS Aug 31 (A3)

Warm Up: Eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 2x95x8,8 2x105x8,8

SUMO: using smith machine
Warm Up: 1x110x12
Working: 3x130x10,10,10

DB STEP UPS:**
Working: (super hi step up) 1x20x12, (too low step up) 1x35x12, 1x40x10
**{Prefer steps from step class....but class going on so couldn't get them...benches too padded..and left knee unstable from my bikeride yesterday....

CALF SINGLES: angled seated calf
Working: 2x20x20,20 3x30x15,16,16

Well I feel weak but think will get strength back!! Left knee is a bit swollen from my bikeride yesterday so I didn't push it....

CARDIO: Steady state: I did 20 minutes this am and will do 25 this evening....too many peeps chatting me up on floor about show! :o)

Going for SEPT 25th.....filled out application...think it will be cheezy and small but gonna work like a champion and do my thing! :O)

3 More Days! Aug 25 Chest, Delts, Tri's

Warm Up: treadmill walk 5 minutes

FLAT DB PRESS:
Working: 1x25x15, 2x30x15,15, 1x35x12

SL INCL DB PRESS:
Working: 1x25x15, 3x30x15,15,15

DB PRESS:
Working: 2x20x15,15 2x25x12,12

SIDE LAT:
Working: 1x12x15, 3x15x15,15,15

DB EXT:
Working: 2x15x15,15 2x20x12,12

ROPE:
1x20x15, 3x25x15,15,15

CARDIO: have to do tonight...into work early today...
25 minutes stairmill

Posing tonight tooo!!

:o)

4 Days Aug 24 AHHH Back & Bi's

Warm Up: eliptical 5 minutes...gee my legs are still lead like..guess I'm on the right track!!

PULL UP: (assisted weight)
Working: 1x25x15, 1x30x15, 2x35x12.12

BENT OVER ROW:
Working: 1x65x15, 2x95x15,15 1x105x15

CLOSE ROW: Dual Pulley
Working: 1x27.5x15, 3x35x15,15,15

BAR CURL:
Working: 1x20x15, 1x30x15, 3x40x12,12,10

HAMMER CURL:
Working: 1x10x15, 1x15x15, 2x17.5x12,11

ROPE:
Working: 1x20x15, 3x25x12,12,12

CARDIO: 35 minutes stairmill...why is this getting harder?!?! I had carbs?! I did it though!! :o)

How do I feel: well it's 2:15pm...I'm exhausted adn could curl up and go to sleep! :O)
Metabolism fels kicked up hungry bit have another 45 minutes before my next meal...could be due to doing cardio after workout.
:o)
All good!

5 days out Aug 23 LEGS

Warm UP Eliptical
SQUAT:
Working: 1x65x15, 1x95x15, 2x115x12,12

LEG EXT:
Working: 1x65x15, 1x80x15, 2x100x15,15

HACK SQUAT:
Working: 1x50x15, 1x100x15, 2x150x15,15

SISSY SQUATS: 3x25x20,20,20

STIFF BAR DEADS:
Working: 1x95x15, 2x115x15,15 1x135x12

LEG CURL SEATED
Working: 1x50x15, 1x60x15, 2x70x12,12

WALKING LUNGES: bar on back
Working: 1x40x15, 2x50x15,15

CARDIO TONIGHT: 40 minutes stairmill
Posing tonight too

Hi Carbs...
Alll good. Legs were jello. :o)

1x4

Aug 21 & 22 & Sat & Sunday days 7 &6

These were just interval days...and I really shoudn't say "just" because they were TOUGH!!!

I got thru the warm up and the intervals no problemo

but both days RAN OUTTA STEAM in my cool down....back to walk/jogging....not pretty...legs exhausted and sugar lows abound...

The weird thing is is I'm forcing myself to eat....just not really hungry...weird right?!
Prepped my food for tomorrow...big carb day.

Today I'd say I'm flat looking....
HERE WE GO!!!
:o)

8 days and I'm getting weaker!!! Aug 20 (A2)Chest & Bi

Warm Up: Eliptical

INCL DB PRESS:
Warm UP 2x35x10,10
Working: 1x40x8....ok I could not get the 40's up again?! Tried 2x?!
2x35x10,10

FLAT BAR: The highschool boys taking up all the benches...had to use the Hammer Strength Iso-Lateral Horizontal Bench Press
Warm Up: 1x68x10
Working: 2x78x10,10 1x88x9

PUSH UP:
Working: 16+10, 15+7 13+6

BAR CURL
Warm Up: 2x40x10,10
Working: 1x50x7, 2x60x6,6 grrrrr ya

ROPE CURL:
Warm Up: 1x40x12
Working: 2x60x10,10 1x70x10

STEADY STATE CARDIO TONIGHT and hope to pose alittle too! Here we go!!! Was grumpy this am but better now. Joe-My legs they have come in more than I expecterd them too I was checking them out in the mirror and SHOCKED! With your help I'm gonna have the legs I always wanted BUT COULD NEVER ATTAIN!!!

LEGS (a2) 9 days! Aug 19

POSING: 30 minuites
BikeWarm Up: 5 minutees

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FRONT SQUAT:
Warm Up: barx15, 1x65x10, 1x75x10
Working: 1x85x10, 1x95x8, 2x105x8,8

SUMO SQUAT: smith machine
Warm Up: 1x115x10
Working: 2x135x10,10 1x155x10

DB STEP UP
Working: 3x35'sx12,12,12

CALF SINGLES: seated machine
1x60x20, 1x70x20, 1x90x20, 2x95x20,20

INTERVALS: #3
Warm Up 5 minutes
Sprints: 20 minutes
Cool Down 18 minutes....well a little longer walked last 5 minutes...dehydrated...heh heh...got scared that I wasn't sweating enuff and sooooooo parched....other than that had some GREAT sprints!

Feel good. Pulled something in my back/neck so wearing a gross hot pad...but it's helping...:o)

DELTS & TRI's 10 days Aug 18

So I was calm until I got the last week diet! AHHHHHHHHHHHHHHHH! I trust you....I'm scared what if I trun into an umpalumpa??!?!? ok I'll stop....for now!

SEATED BAR PRESS: Had to use nautalis over head press machine.
Warm Up; 1x50x10, 1x65x10
Working: 1x80x6, 2x70x8,8

SEATED SIDE LATERAL
Warm Up: 1x12x10
Working 3x15x10,10,10

FRONT RAISE:
Warm Up; 1x12x10
Working: 1x15x12 2x17.5x12,12

TRI PRESS:
Warm Up: 1x25x12, 1x30x12
Working: 1x35x10, 1x42.5x10, 1x50x8

DB EXT
Warm Up: 1x15x12
Working: 3x20x12,11,11

STEADY STATE #2
45minutes Stairmill

feel good...a little concerned about getting the 80% thing down...but I'll do the best that I can!!
:o)

11 days!! Back & Hammies Aug 17 (a1)

Warm Up: walk and stretch on treadmill 5 Minutes

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

DEAD LIFTS
Warm Up: 1xbarX10, 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x8

DB BENCH ROW: is there any way to look like a lady doing these?! HAHA!
Warm Up: 1x35x10
Working: 2x40x10,10 1x45x10

DB PULLOVER:
Working: 1x30x12, 1x35x12, 1x40x10

LEG CURL SEATED
Warm Up: 1x60x12, 1x70x10
Working: 2x80x10,10 1x90x8

STEADY STATE #1:
Incline walking 8/9 incline 3.2-3.4 pace 45 minutes...

Feel really good! :o)
Got some nice compliments in the gym...thanks Joe!
I am feeling really healthy.
:o)

12 Days Chest & Bi's Aug 16 (A1)

Warm Up: Precor 5 minutes

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

FLAT BAR
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x8 yeah!

PUSH UP: ok I know you think im a wimp but I suck at push ups...I know one day I'll get 20...for me this is amazing...
Working: 15+10, 14+10, 13+7 regular push ups then sissy ones...

BAR CURL:
Warm Up: 1x35x10, 1x40x10
Working: 1x50x7, 1x55x6, 1x60x6

ROPE CURL:
Warm Up: 1x40x10
Working: 1x50x10, 1x60x10, 1x70x10

INTERVALS #2: at the river....so much better than the track!!
5 minute warm up
20 minutes of intervals
15 minute jog
yeah baby!

Feeling good...had a great workout morning! My suit arrived and the alterations are perfect.
All good today!

LEGS 13 days out!!! Aug 15

Warm Up: eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FRONT SQ:
Warm Up: 1x65x10, 1x85x10
Working: 2x95x10,10 1x115x8 1x105x8
**went down for proper form....just not getting in the basement with the 115's.

SUMO SQUAT: Today i DID WITHOUT A DUMBELL AND DID ON SMITH MACHINE My elbow bothering me..don't want to stress it unless I have to.
Warm Up: 1x110x10
Working: 2x120x10,10 1x130x10

DB STEP UP
Working: 3x30'sx12,12,12

CALF SINGLES: Donkey machine
Working: 3x60x20,20,20 2x80x20,20

Feel good. Left knee bugging me iced it while eating my all in one and cereal.
Posed for a half hour. only facing wall now.

INTERVALS #1:
5 minute warm up
20 minutes intervals
15 minute cool down
decided to change up my intervals and instead of the track...a little boring there...went to the river and ran the trail...awsome...went by fast...and jogged for most of the cool down ohhh ya baby....rockin the intervals booya! :o)

Aug 14 OFF DAY

Went for an hour and a half long bikeride and made it up the killer hill.
Legs jello...serious jello.
Went to pose afterwards...
SOmething weird happened to my body...
retained alot of water...
abs gone...just soft looking
must be from bikeride.....did not eat anything off.
Not gonna worry about it.

**PS at 10pm I did have a piece of banana bread...I don't know how it happened but it did.
i have to admit when I fall....so I fell...I don't think it will kill me and it wasnt a big piece and it was
homemade so the calorie count wasn't too bad I checked....hell I made it...and I didn't even really taste it it was too hot to taste..I am CRAZY!!! UHG!!
OK I went to confession I feel better.

DELTS & TRI's 15 days Aug 13

Warm Up: eliptical 5 minutes

DB PRESS:
Warm Up:2x25x10,10
Working: 3x35,8,8,8

UP ROW:
WArm Up: 1x40x10
Working: 1x50x10, 2x60x10,10 1x70x7

REAR DELT
Working: 2x50x12,12 1x60x9.5 grrrr

BAR EXT:
Warm Up: 2x40x10,10
Working: 3x50x10,10,10

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

STEADY STATE #4: Incline walking 45 minutes 8incl 3.4-3.5 pace

Med Carbs

:o) All good.

16 days Back & Hammies (c4) Aug 12

Warm Up: bike 5 minutes

PULL UP:
Working: 1xmex8, 2x28x10,10 2x22x10,10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x7

ROPE PULL DOWN:
Warm Up: 1x50x12
Working: 1x70x12, 1x80x9 1x70x12

STIFF BAR
Warm Up: 2x115x10,10
Working: 2x135x8,8 1x155x7

LEG CURL: Lying down but diff machine so don't know what was up....
Warm Up: 1x50x12
Working: 1x65x9, 2x50x12,12

**Hamstrings tight and in pain sitting down right now so somehow I pushed a little...
Otherwise feel good.

Med CArbs
STEADY STATE #3 Stairmill 45 minutes.

PS-I will let you know what shows I'm thinking about...I jsut got the boss lady's days off so I've got to figure out a few things... :o)

CHEST & BI's 17 days!!!! Aug 11 (c4)

Warm Up: none...running late...found out I had to be in work early a little later than I would have liked.. :o)

FL DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 3x40x8,8,8

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

INCL FLY:
Working: 2x35x12,12 1x30x10

PREACHER CURL:
Warm Up: 2x40x10,10
Working: 1x50x6, 2x60x5,5

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x20x10, 2x22.5x10,10

STEADY #2: tonight...stairmill 45 min
Med Carbs


** Don't know if it was the added fishoil but for the first time this am I didn't wake up feeling like I was hit by a Mac Truck...felt pretty darn good actually.

And I just wanted to give you a little shout out...Joe you've done a great job with me...so I just want you to know I appreciate all you do. And I think you should tell peeps your diet will make their skin glow...seriously...my skin looks better than ever...must be the clean eating and living...no chemical satisfaction here!! :o)

Also...I'm toying around with doing another show after August...I'll let you know once I get thru the 28th..That's my priority at the moment.
Thanks. :o)

18 days!!! 8/10 Legs (c4)

Warm Up: eliptical 5 min

SQUAT:
Warm Up: 1x95x10, 1x115x10
Working: 4x135x10,10,10,10

LEG EXT:
Working: 1x140x8, 2x160x8,8 1x180x6

HACK SQUAT:
Warm Up: 1x95x10, 1x140x10
Working: 2x160x10,10 1x180x10

WALKING LUNGE:
Working: 1x35'sx12, 1x60(bar)x12, 1x70(bar)x12
**I wanted to see if doing walking lunges with a bar would be any different from holding dumbells...in a way easier but I definately wouldn't be able to get 80lbs over my head..had enuff trouble with 70...heh heh...

STEADY STATE #1 Stairmill 45 minutes

Soooo am I the only one who feels like a mac truck hits them every am?!
I feel better after getting in the gym adn my body warms up...
My left knee is a little swollen...probably from 3 days of intervals in a row.
So i didn't push the squats/hack squats...
Is that wimpy?!?!?
:o)

Monday Aug 9th INTERVALS #2

Hello Joe.
Low Carb Day for me.

Intervals this am....

legs are tired...knee is bugging me...will ice it later tonight...gonna chug some ibprofin! HAHA
Seriously...all is good...just running a little slower than normal...
:o)


Going to gym to pose tonight.

DELTS And TRI's Aug 8 (c3) less than 3 weeks!

Warm Up: eliptical: 5 minutes

DB PRESS:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8

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

REAR DELT:
Working:
2x50x12,12 1x60x9 (?)

BAR EXT:
Warm Up: 1x30x10, 1x40x10
Working: 3x50x10,10,10

DB DB KB:
Warm Up: 1x15x12
Working: 1x20x12, 2x25x12,12

POSE: half hour

INTERVALS: 35 minutes

Med Carb

My tendonitis is KILLING me...in elbow...grrrr.
Otherwise I'm trucking along here...at a snails pace!

8/7 Saturday 3 weeks OMG! (c3) BACK & HAMMIES

Warm Up: bike 5 minutes

PULL UP:
Working: 1xmex8, 1x25x12, 1x20x11, 1x15x10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x70x12
Working: 3x75x12,12,11

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

LEG CURL: SSIngle Leg Hammer Strength MTS Kneeling Leg Curl
Warm Up: 1x30x12
Working: 1x35x12, 2x40x10,10

Half hour of posing

INTERVALS #2 35 minnutes

Med Carb Day

CHEST & BI's

Warm UP: eliptical

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

SL INCL DB PRESS:
Warm UP: 1x30x10
Working: 1x35x10, 2x40x7,7 maybe not ready to go up but tried

INCL FLY:
Working: 2x25x12,12 1x30x10

PREACHER CURL
Warm Up: 2x40x10,10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: close to body
Warm Up: 1x12.5x12
Working: 1x15x10, 1x20x10, 1x22.5x10

did a lttle ab work...hanging knee ups?! and some weighted crunches.

CARDIO:
STEADY STATE #4 Stairclimber

Med Carbs

I sent an email about fruit...maybe I should stay away from it..have all these peaches so last night cutting them to freeze them and well I sorta ended up eating one...was picking...and UGH!
:o(

LEGS Aug 5, (c3)

Warm Up: bike 10 minutes
Squat:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x10,10,10 1x145x10

LEG EXT:
Working: 1x155x8, 2x170x7.5,7.5

HACK SQUAT:
Warm Up: 1x140x10
Working: 1x160x10, 1x180x10, 1x200x10

WALKING LUNGE:
Working: 1x35x12, 2x40x10,10 a bit ugly but I did it!

CALF HIGH REP: Seated Rotary Machine
Working: 1x90x30, 1x110x30x 3x120x30,30,29

Was exhausted but got my energy back at the gym...need more sleep but this week has been hard due to my hours at work and not prepping my food better on Sunday...live and learn...
Might do cardio tonight...might give it a break and pick up chicken to cook and get to bed earlier...
NO CARDIO

Hi Carb Day

AUG 4 STEADY STEADY ONLY CARDIO DAY

Low carb day...
Feeling good...Stressful am...cat hell, nails done food preped a little late but done and in work early :o)

Keep drinking water when I get hungry....
Tonight after work:

STEADY STATE #3: STAIRMILL 45 minutes

DELTS & TRI's Aug 3 (c2) 4 weeks baby!

Warm UP: Eliptical 5 minutes

DB PRESS:
Warm UP: 2x25x10,10
Working: 2x35x8,8 1x40x6 (spotted to get em up rest was me!)

UP ROW:
Warm Up: 1x50x12
Working: 3x60x12,12,12

REAR DELT:
Ok so the machine was being used so I did the 10lb dumbells bent over for 3 sets of 12 then machine was empty...
Working: 1x30x12, 1x40x12, 1x50x10

BAR EXT:
Warm Up: 1x30x12, 1x40x12
Working: 3x50x10,10,10

DB DB KB
Warm Up: 1x15x12
Working: 1x20x12, 1x22.5x12 1x25x11

MED CARB DAY.

STEADY STATE #2: Incline walking

Feel great...in good spirits...felt strong today :o)

Aug 2 Back & Hammies

5 minute warm up eliptical

PULL UP:
Working: 1xmex7, 1x25x12, 2x20x9,9 1x15x8

BENT OVER ROW:
Warm UP: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x55x12
Working: 1x70x12, 2x75x11,11

STIFF BAR:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8
***My hamstrings are SUPER tight..were yesterday too thru my hitt workout....so I didn't push as hard as usual....don't want to injure myself...

LEG CURL: Lying
Warm UP: 1x60x12
Working: 3x70x12,12,10 :o)

STEADY CARDIO #1
Stairmill 45 minutes
yeah baby! Now where is my bed! HAHA
Feeling good...exhausted from my am workout...coulda used an extra hour of sleep but in early this week for work...will finaly get a cup of coffee at lunch! :o)

New Med Carb Day

CHEST & BI (c2) oh dear god 4 weeks Aug 1

Warm Up: precor 5 minutes
FLAT DB PRESS:
Warm Up: 2x30x10
Working:1x35x10, 2x40x8,8 * go up

SL INC DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8

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

PREACHER: (machine)
Warm Up: 1x30x12, 1x40x10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: across body
Warm Up: 1x15x10
Working: 3x20x10,10,10

INTERVALS #1
5 minutes warm up
20 minutes intervals
10 min cool down

Med Carb: 135carbs...well messed up a little here due to lack of planning but tomorrow is a brand new day!