8/14 - morning steady state, afternoon lift
slight incline bar: 50/8 70/8 90/4 80/7 80/7 - felt weak from the start!
incline db press: 37.5/10 45/10 50/8
flat fly: 30/12 35/12 40/9
uneven push: 24-19
dips (w/plate): 15-14-13-13
rope: 50/12 60/12 70/10 (diff. gym, diff. cable system)
lying bar ext: 42/12 47/12
8/15 - steady state only
8/16 - intervals only (taught bodystep)
feeling a little tired, feeling thin but "soft", look seems to change day to day, which I'm taking as a good sign - that seems to be the way it always goes!
Monday, August 17, 2009
8/13 - "B" legs
8/13 - am spin, pm step class, followed by lift
squats: 155/8 205/8 225/8 245/8 265/8 - felt strong, right knee cicking from the very beginning though!
hack: 140/10 180/10 200/8
knee was clicking for whole lift - and has been clicking during 2 of the types of classes that I teach - so I've been pulling back on intensity/weight when I teach.
by the time I got to sissy squats and lunges - my knee was SCREAMING - and I did not want to run the risk of an injury at this point - so I skipped to donkey calves and called it a day
90/20 100/20 110/18 110/15
I don't feel like I am "injured" but I do feel like something in my routine is causing an over-use issue in my left knee - any suggestions for my last leg workout (which I have planned for thursday). squats and lunges seem to be bothering it - everything else seems to be o.k. so far.
squats: 155/8 205/8 225/8 245/8 265/8 - felt strong, right knee cicking from the very beginning though!
hack: 140/10 180/10 200/8
knee was clicking for whole lift - and has been clicking during 2 of the types of classes that I teach - so I've been pulling back on intensity/weight when I teach.
by the time I got to sissy squats and lunges - my knee was SCREAMING - and I did not want to run the risk of an injury at this point - so I skipped to donkey calves and called it a day
90/20 100/20 110/18 110/15
I don't feel like I am "injured" but I do feel like something in my routine is causing an over-use issue in my left knee - any suggestions for my last leg workout (which I have planned for thursday). squats and lunges seem to be bothering it - everything else seems to be o.k. so far.
Thursday, August 13, 2009
8/8 - lift only:
slight incine bar: 50/8 70/8 90/8 110/4 110/3
incline db: 40/10 45/10 50/9
flat fly: 27.5/12 32.5/12 37.5/12
uneven push: 18-20
dips (25 lb plate) 15-14-16-12
rope: 30/12 35/11 40/8
lying bar ext. 42/12 47/12
8/9 - steady state only
8/10 - steady state in morning, lift in afternoon
underhand lat: 80/8 95/8 110/8 125/8 140/7
t-bar: 55/8 70/8 90/8 100/8
db deads: 65/10 75/10 85/10
close row: 120/12 130/12 140/8
good mornings: 65/12 85/12 95/12
glute ham: 9-6-6
8/11 - bodystep class in morning and at night (2x intervals)
lift at night:
side lateral: 15/8 17.5/8 20/8 22.5/8
high in. db press: 35/10 40/10 45/10
floor raises: 8/10 8/10 8/10
cable upright row: 30/12 35/12 42.5/12 50/12
in db curl: 27.5/6 30/6 32.5/6 35/6 (lots of help on last 2 for left arm)
cable curl: 32.5/10 42.5/10 47.5/7
1-arm preacher curl: 20/12 20/12
8/12 - OFF! so proud of myself - it was hard, but I talked myself out of cardio!
weight this morning was 180 - for some reason I feel like between cycling the carbs and cutting back on caffeine - my body has let go of major water weight!
slight incine bar: 50/8 70/8 90/8 110/4 110/3
incline db: 40/10 45/10 50/9
flat fly: 27.5/12 32.5/12 37.5/12
uneven push: 18-20
dips (25 lb plate) 15-14-16-12
rope: 30/12 35/11 40/8
lying bar ext. 42/12 47/12
8/9 - steady state only
8/10 - steady state in morning, lift in afternoon
underhand lat: 80/8 95/8 110/8 125/8 140/7
t-bar: 55/8 70/8 90/8 100/8
db deads: 65/10 75/10 85/10
close row: 120/12 130/12 140/8
good mornings: 65/12 85/12 95/12
glute ham: 9-6-6
8/11 - bodystep class in morning and at night (2x intervals)
lift at night:
side lateral: 15/8 17.5/8 20/8 22.5/8
high in. db press: 35/10 40/10 45/10
floor raises: 8/10 8/10 8/10
cable upright row: 30/12 35/12 42.5/12 50/12
in db curl: 27.5/6 30/6 32.5/6 35/6 (lots of help on last 2 for left arm)
cable curl: 32.5/10 42.5/10 47.5/7
1-arm preacher curl: 20/12 20/12
8/12 - OFF! so proud of myself - it was hard, but I talked myself out of cardio!
weight this morning was 180 - for some reason I feel like between cycling the carbs and cutting back on caffeine - my body has let go of major water weight!
August 5-7 cardio and "B" legs
8/5 - steady state in morning, interval class at night
8/6 - interval class in morning x2, core class and steady state class at night
8/7 - interval class in morning, lift at night:
squat: 135/8 185/8 225/8 245/8 265/6
hack: 110/10 160/10 180/10
sissy: - did one set of 25, and left knee was clicking and hurting - so I put sets of non-weighted sumo squats in between my bar lunges - 50 reps each set - moving fast
bar lunge: 105/12 115/10 115/10
donkey calves: 90/20 90/20 110/20 110/20
8/6 - interval class in morning x2, core class and steady state class at night
8/7 - interval class in morning, lift at night:
squat: 135/8 185/8 225/8 245/8 265/6
hack: 110/10 160/10 180/10
sissy: - did one set of 25, and left knee was clicking and hurting - so I put sets of non-weighted sumo squats in between my bar lunges - 50 reps each set - moving fast
bar lunge: 105/12 115/10 115/10
donkey calves: 90/20 90/20 110/20 110/20
8/4 - "B" shoulders/bis
Wow - it's really been this long since I posted? O.K.
morning bodystep (intervals) - evening lift:
side laterals: 15/8 17.5/8 20/8 22.5/8
high in db press: 35/10 37.5/10 42.5/10
floor raises: (by the way - these suck!!) 10/10 10/10 10/8
cable upright row: 32.5/12 42.5/12 47.5/12 52.5/12
in db curl: 27.5/6 30/6 35/6 35/3
cable curl: 35/10 42.5/10 47.5/8
1-arm preacher curl: 20/12 22.5/10
more to come...by the way - feeling back on track. looking leaner and feeling more like I think I should be
morning bodystep (intervals) - evening lift:
side laterals: 15/8 17.5/8 20/8 22.5/8
high in db press: 35/10 37.5/10 42.5/10
floor raises: (by the way - these suck!!) 10/10 10/10 10/8
cable upright row: 32.5/12 42.5/12 47.5/12 52.5/12
in db curl: 27.5/6 30/6 35/6 35/3
cable curl: 35/10 42.5/10 47.5/8
1-arm preacher curl: 20/12 22.5/10
more to come...by the way - feeling back on track. looking leaner and feeling more like I think I should be
Tuesday, August 4, 2009
8/2-8/3 "B" back and hams
8/2 - taught bodystep - intervals only
8/3 - lift only - 6 am YUCK!!!
underhand lat: 80/8 90/8 120/8 130/8 140/8
t-bar: 70/8 90/6 90/7 90/7
db deads: 60/10 70/10 80/9
close row: 120/12 130/11 140/6
good mornings (believe it or not, I've NEVER done these - so I added weight very slowly!)
45/12 65/12 85/12
glute ham: 12-5-6
felt weak and stiff - think it was more about time of day than anything else. this lift was supposed to happen the night before - but we had a tornado warning that closed the gym down for a while and pushed my schedule back for the day.
weight is 182!!!!! what gives? I actually look better than I did last week - but the numbers are killing me! do I just need to give it more time? sending you a seperate e-mail about caffeine - stay tuned!!
8/3 - lift only - 6 am YUCK!!!
underhand lat: 80/8 90/8 120/8 130/8 140/8
t-bar: 70/8 90/6 90/7 90/7
db deads: 60/10 70/10 80/9
close row: 120/12 130/11 140/6
good mornings (believe it or not, I've NEVER done these - so I added weight very slowly!)
45/12 65/12 85/12
glute ham: 12-5-6
felt weak and stiff - think it was more about time of day than anything else. this lift was supposed to happen the night before - but we had a tornado warning that closed the gym down for a while and pushed my schedule back for the day.
weight is 182!!!!! what gives? I actually look better than I did last week - but the numbers are killing me! do I just need to give it more time? sending you a seperate e-mail about caffeine - stay tuned!!
7/31 - "B" chest/tris
steady state in morning, lift in afternoon
slight incline bar press: (on smith)50/8 70/8 90/8 100/8 110/4
incline db: 40/12 45/10 50/8
flat fly: 25/12 30/12 35/12
uneven push: 22-18
dips: (with 25 lb plate) 16-15-12-13
rope: 30/12 42.5/11 42.5/7
lying bar ext. 42/12 47/12
8/1 - steady state only - feeling bloated and puffy - know it's from the xtra carbs - waiting patiently for things to swing the other way.
slight incline bar press: (on smith)50/8 70/8 90/8 100/8 110/4
incline db: 40/12 45/10 50/8
flat fly: 25/12 30/12 35/12
uneven push: 22-18
dips: (with 25 lb plate) 16-15-12-13
rope: 30/12 42.5/11 42.5/7
lying bar ext. 42/12 47/12
8/1 - steady state only - feeling bloated and puffy - know it's from the xtra carbs - waiting patiently for things to swing the other way.
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