8/14-8/16

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!

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.

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!

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

8/4 - "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

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!!

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.

7/30 - "B" legs

7/30 - took the 2 days off from lifting (I think my last post had the wrong date) and increased carbs. thought that my next few lifts would feel good - strong, full of energy, etc. but that wasn't the case - actually felt weak and sluggish.

spin class in morning, step class at night, lift in between
"B" legs: squat: 135/8 185/8 225/8 245/8 265/6
hack: 90/10 140/10 190/10
sissy: 25lb plate 3x20
bar lunges: 95/12 105/12 115/12
donkey calves: (we don't have a donkey machine - so I hang plates from my hips)
45/20 65/20 90/17 90/16

7/26 delts and bis "A"

7/26 - (before we made the take 2-days off change)
intervals in morning

afternoon lift:
seated bar press (used machine - gym was mobbed): 35/8 45/8 60/8 65/8 70/8
seated side lateral: 17.5/10 20/10 22.5/6
front raise ss rear bench row: 20/12 22.5/12 25/12
bar curl: 60/6 25/6 70/6 35/6
rope curl: 35/10 42.5/10 50/8
conc. curl: 20/12 22.5/8

7/20-7/25

7/20 - steady state cardio plus bodypump class

7/21 - taught bodystep class (intervals) twice today - once in morning and once at night

7/22 - morning lift (not my favorite time of day to lift), followed by steady state
leg extension: 130/10 145/10 160/10
front squat: 95/8 115/8 145/8 145/8 155/6
sumo squat: 165/10 185/10 205/10 225/10
split squat: 125/12 135/12 145/10
iso calves - standing: 45/16 45/15 45/16 45/15

7/23 - 10 am spin, 6:30 pm step class. started lift at 6, got up to tri press, taught step class, then finished lift - still struggling with schedule - can't wait till bill is back!!!
incline db press: 40/8 45/8 50/8 55/8 60/6
flat bar: 95/10 115/10 125/6
chest dips: 9-8-9
rack push ups: 8-7 (YUCK!!!! did them super slow though!)
tri press: 45/10 50/10 55/10 60/10
db ext. 17.5/12 20/12 22.5/7
1-arm db underhand 10/12 15/9

7/24 steady state only

7/25 - 8:30am lift - HATE lifting this early - felt very weak from the start. low back and knees bothering me - could be sleep related - haven't slept well in days!
wide lat pull 90/8 100/8 120/8 130/8 140/6
deads: 155/8 175/8 195/8 225/8
bench row: 47.5/10 50/10 55/8
seated row: 110/12 120/12 130/12
lying leg curl: 85/10 95/10 105/8 105/5
single leg curl: 22.5/12 27.5/12 32.5/12

have not gotten pictures to you - Bill has laptop - and I haven't been able to figure out the new computer and how to work the camera software on it. he comes home today - so can get pics to you tonight or tomorrow. just feeling kind of BLAH!!

7/20-7/21

7/16-7/19

7/16
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10

7/17 - intervals only

7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12

7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!

7/11-7/15

7/11 - morning bodystep class (intervals)
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12

7/12 - steady state only

7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12

7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12

7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16

7/2-7/10

wow! here goes!

7/2 - all cardio - spin class in morning, step class at night +abs

7/3 - lift only
leg ext. 120/10 130/10 140/10
front squat: 95/8 105/8 115/8 135/8 155/8
sumo squat: 135/10 145/10 165/10 185/10
split squat: 105/12 115/12 135/12
iso calves: (Standing) 45/15 45/15 45/15 45/15

7/4 - off
7/5 - lift only: (was visiting another gym - modified workout based on available equip.)
incline db press: 40/8 40/8 45/8 50/8 55/8
flat db press: 45/10 50/10 55/6
chest dips: 9-6-6
incline fly: 25/12 30/12 35/8 35/8
tri press: 70/10 80/10 90/10 100/10
db extension: 15/12 20/11 20/9
1-arm underhand: 30/12 35/12

7/6 - cardio only - steady state for 40 minutes

7/7 - morning bodystep class (intervals), evening lift:
wide lat pull: 85/8 100/8 110/8 120/8 130/7
deads: 135/8 185/8 205/8 225/6
bench row: 45/10 50/10 55/9
seated row: 100/12 110/12 120/12
lying leg curl: 80/10 90/10 95/10 105/8
single leg curl (standing w/cables): 17.5/12 22.5/12 27.5/12L, 8R

7/8 - steady state in morning, evening lift:
seated bar press (smith): 20/8 40/8 60/8 80/6 80/6
seated side lateral: 15/10 17.5/10 20/10
front raise ss rear bench row: 15/12+15/12 17.5/12+17.5/12 20/12+20/12
bar curl: 55/6 60/6 65/6 70/5
rope curl: 35/10 42.5/8 42.5/7
conc. curl: 15/12 17.5/12

7/9 - taught 2 bodystep classes (intervals) one in morning, one in evening

7/10 -lift only:
leg ext. 125/10 135/10 150/10
front squat: 95/8 115/8 135/8 155/8 165/5
sumo squat: 135/10 185/10 205/10 215/10
split squat: 115/12 125/12 135/12
iso calves: (standing) 45/20 45/16 45/15 45/12

O.K. so I've just been cruising along and forgetting to blog...sorry.
6/26 - sprints outside as planned

6/27 - steady state in morning, pm lift:
leg extension: 110/10 115/10 125/10 135/10
squats: 135/8 185/8 225/8 245/8 265/8 265/6
leg press: 270/10 360/10 450/10 540/10
walking lunge: 35/12 40/12 42.5/12
calf - high reps (seated): 20/30 25/30 30/25 30/27 30/26

6/28 : lift only***see notes at bottom
flat db press: 45/8 45/8 50/8 55/8 60/8 60/8
slight inline db press: 40/10 45/10 50/10 55/8
incline fly: 30/12 32.5/12 35/12 37.5/12
hammer curl: 25/6 27.5/6 32.5/6 37.5/6 40/6
close curl: 25/10 30/10 35/10 40/6

6/29 - steady state only (plus bodypump class, which we don't count)

6/30 - bodytep class (intervals) in the morning, evening lift
pull ups: 8-5-5-5
bent row: 95/8 105/8 115/8 125/7 135/6
rope pulldown: 60/12 65/12 70/10 75/9
stiff leg bar: 105/8 115/8 125/8 135/8 145/8
db leg curl: 27.5/12 30/12 30/12 35/10

7/1 - cardio dance class in morning, bodystep class in evening ***see notes
evening lift: db press: 30/8 32.5/8 35/8 40/8 45/7 45/7
upright row (Dbs): 15/10 22.5/10 25/10 27.5/10 30/9
rear delt: 60/12 65/12 70/12 75/9
bar extension: 47/10 47/10 52/10 57/10 62/6
db kickbacks: 15/12 17.5/12 20/12 22.5/12

Notes: I have a lot of new classes coming up for which I am doing some of my own choreography and practicing new les mills choreography - so on average I'm getting about an extra 30 minutes of low to moderate activity per day right now. I've also been subbing a litte more than normal to pay back those instructors who covered for my vacation!! I've been trying to adjust so it still works out to being 2 steady states and 2 interval workouts per week.

I just finished the "C" workouts for the 3rd time...what next?

6/22 - 6/25

Picking up with this past monday - rather than blog a whole week's worth.
6/22 - steady state in morning, lift in afternoon:
flat db press: 42.5/8 42.5/8 508 55/8 60/7
slight incline db press: 40/10 45/10 50/10 55/6
incline fly: 30/12 32.5/12 35/10 35/10
hammer curl: 27.5/6 30/6 35/6 37.5/6 40/5
close curl: 47/10 52/10 57/10 62/8

6/23 - bodystep class in am (intervals)
pm lift:
pull ups: 6-5-5-4
bent row: 95/8 105/8 115/8 125/8 145/7
rope pull down: (*started doing these differently - was doing them seated on the reg. lat pull down cable - but my grip was bothering me. now I'm doing them in a squat position on one of the smaller cable stacks - allows me to feel it more in my back - just lifting less weight)
60/12 65/12 70/12 72.5/12
stiff leg bar (*hamstrings have been REALLY tight since sprints 4 days prior - dropped the wt. on these and focused on full ROM and a long, slow negative) 95/8 105/8 115/8 125/8 135/8
db leg curl: 27.5/12 30/12 30/12 40/6 *needed a 35 - but the boys were hogging them!

6/24 - steady state in am, afternoon lift:
db press: 30/8 32.5/8 35/8 40/8 45/8 45/6
upright row: (cable) 25/10 35/10 42.5/10 50/10 57.5/7
rear delt (machine): 55/12 60/12 65/12 70/12
bar ext. 47/10 47/10 52/10 52/10 57/6
db kickbacks: 15/12 17.5/12 20/12 22.5/10

6/25 - today should have been spinning in the morning (intervals) and step in the evening (not counting) - but it ended up only being step class because I was home with a sick kid. Plan is to do sprints in the morning to make up for the lost intervals.

feeling o.k. aside from the peanut butter withdrawal!

6/4-6/7

6/4 - 10 am spinning and 6:30 pm step, followed by lift:
slight incline db press: 40/8 45/8 50/8 55/8 55/8 60/5
incline db press: 40/10 45/10 50/8 50/9
flat fly: 30/12 35/12 37.5/12 40/10
incline db curl: 25/6 27.5/6 30/6 35/4 35/4
cable curl: 32.5/10 37.5/10 42.5/9 47.5/8

6/5 - intervals and abs only

6/6 - 20 minutes intervals in am
afternoon lift: lat under: 85/8 95/8 100/8 110/8 120/8
t-bar: 90/8 90/8 100/7 110/5 110/4
db deads: 70/10 75/10 80/10 85/8
close row: 110/12 120/12 130/9
glute ham: 10-8-7-7

6/7 - intervals in afternoon,
morning lift: side lateral: 15/8 17.5/8 20/8 27.5/8 25/6
bar shrugs: 135/10 155/10 185/10 205/10 225/8
3-hole press: 35/10 40/10 45/10 50/8
dips: 25/16 25/13 25/13 25/14
rope press: 35/12 *completely ran out of steam 35/9 35/12 40/7

weight at the end of the day yesterday was 174

6/1-6/3

6/1 - steady state on treadmill (ss#1)
lift: side lateral: 15/8 17.5/8 20/8 22.5/8 25/8
bar shrugs: 135/10 155/10 185/10 205/8 215/6
3-hole press: 37.5/10 40/10 45/10 50/7
dips: (w/25 pound plate) 19-12-11-13
rope press: 40/12 40/12 42.5/7 35/8

6/2 - bodystep class (intervals #1)

6/3 - steady state in morning, evening lift:
hack squats: 90/8 140/8 160/8 180/8 200/8 220/6
squats: 185/10 205/10 225/10 245/8
sissy: 25/20 35/20 35/20 35/20
bar lunge: 95/12 120/12 140/12
calf db weighted: 45/18 45/18 45/17 45/18 45/18

have slept all day the last 2 days (As much as the kids would let me anyway). Can muster energy for the lifts - but feel like I'm taking slightly longer breaks between sets. cardio is actually when I feel the best all day - go figure!

6/1-6/3

5/27-5/31

o.k. so on vacation I ended up getting all my lifts in, 1 interval workout and 1 steady state workout - but walking around the parks every day with a kid on my shoulders had to count for something right? will have a weight later today, but measurements are still neck - 13, waist - 29, hips - 39. aside from not really being able to increase weight during lifts from week to week, I actually feel pretty good.

5/28 lift:
narrow stance leg press (no hack squat available): 180/8 270/8 360/8 450/8 540/8 630/8
squat: 185/10 205/10 225/10 245/10
sissy: 25/20 35/20 x3
bar lunge: 95/12 115/12 135/12
seated calf (no good platform for db weighted): 45/20 90/16 90/15 90/17 90/17

5/29 lift:
slight incline db press: 40/8 45/8 50/8 55/8 55/8
incline db press: 40/10 40/10 45/10 50/7
flat fly: 30/12 35/12 40/12 40/10
incline db curl: 25/6 30/6 35/5 35/3
cable curl: 32.5/10 37.5/10 42.5/10 47.5/10

5/31 lift:
lat under: 80/8 90/8 100/8 110/8 120/8
t-bar: 70/8 90/8 100/8 110/6 110/6
db deads: 70/10 75/8 75/8 80/8
close row: 100/12 110/12 120/12
glute ham: 11-12-9-8

I sent in my registration for the 13th - no turning back now!

I am back home and will be back on normal workout schedule as of today - steady state cardio and delt lift on the plan for today.

5/23-5/26

o.k. not sure what happened to the last one. lots to update, so here goes:
5/23 - lift only
lat under: 708 80/8 90/8 100/8 110/6
Bench row (instead of T-bar - not in my own gym and having to improvise some stuff): 45/8 45/8 50/8 55/6 55/5
db deads: 60/10 70/10 80/10 85/6
close row: 90/12 100/10 100/9
glute ham: 4 without help, 10 with help, 10 with, 9 with

5//24 - steady state cardio outside
5/25 - sprint intervals outside

5/26 - lift
side lateral: 15/8 15/8 20/8 20/8 25/6
bar shrug (on smith machine): 90/10 140/10 160/10 180/10 200/10
no bench available for 3-hole press, used life shoulder press machine because of slight angle:
50/10 60/10 65/6 60/8
dips: just body wt for 17, then with 25 lb plate 3 sets of 12
rope press: 40/12 40/12 45/6 40/10

weight is 177
neck - 13, waist - 29, hips - 39
was looking really good sat. and sun - have now started holding a little water - but think it's from vacation (being in the heat all day - water intake primarily early morning and late night, etc.)

5/23-5/26

5/21 - no cardio, afternoon lift:
slight incline bar press (smith machine): 50/8 70/8 90/8 90/8 100/8 105/4
incline db press: 42.5/10 45/10 50/10 55/4
flat fly: 30/12 32.5/12 37.5/12 42.5/10
incline db curl: 30/6 30/6 32.5/6 32.5/5 32.5/6
cable curl: 35/10 40/10 45/10 50/5

5/22 - intervals on EFX

got the diet change!

5/16 - steady state on treadmill

5/17 - lift only:
lat over: 110/8 115/8 125/8 135/8 140/5
deads: 155/8 155/8 185/8 205/8 225/6 225/8
bench row: 42.5/10 50/10 55/9 55/9
st. arm pulldown: 40/12 45/12 50/7
leg curl: 90/10 100/10 110/10 120/6 115/6

5/18 - 12:30 steady state on treadmill
6:30 bodypump class, followed by lift:
seated bar press: (smith machine) 50/8 50/8 55/8 60/8 65/8 70/8
seated side lateral: 15/10 15/10 17.5/10 20/8
front raise: 15/12 17.5/12 20/12 22.5/12
tri press: 45/10 50/10 55/10 60/10 65/8
db extension: 12.5/12 15/12 17.5/12 20/9

5/19 - bodystep class in am (intervals #1)

5/20 - steady state on EFX at 2:30 pm
6:30 lift -
hack: 90/8 140/8 160/8 180/8 180/8 200/8
squat: 185/8 185/10 205/10 225/10
sissy: 25 pound plate 4x20
bar lunge: 95/12 105/12 115/12
calf db wtd. 45/18 45/18 45/17 45/13 45/16

***this lift felt like crap!!! I've had no energy today - have had 3 servings of branch chains. going home and going to bed...sleep is my friend!!

5/13-5/15

5/13 - intervals only - in morning
5/14 - am spin class - (intervals #2)
afternoon lift:
leg extension: 110/10 115/10 125/10 135/10
front squat: 95/8 95/8 105/8 115/8 125/8 135/8
sumo squat: 135/10 195/10 205/10 215/10
step ups: 80/12 85/12 95/12
iso calves: 45/17 45/17 45/15 45/15 45/14

evening step class

5/15 - am steady state on treadmill
afternoon lift:
incline db press: 40/8 45/8 45/8 50/8 55/6 55/5
flat bench: 95/10 105/10 115/9 115/9
chest dip: 8-10-9-7
bb curl: 55/6 60/6 65/6 70/6 75/5
rope curl: 35/10 40/10 45/10 50/6

*these last 2 lifts felt strange. the only way I can describe it is to say that I didn't feel muscle fatigue/failure as much as I just felt overall body fatigue. just didn't have the energy to keep moving - but felt like I should have been lifting more than I was (all weights are down or stagnant from last week).

Looking good though! will update numbers tomorrow.

5/10-5/12

5/10 - steady state cardio only - treadmill
5/11 - 9 am steady state on EFX
6:30 pm bodypump class followed by lift
lat over 110/8 110/8 120/8 130/8 140/6
deads: 135/8 155/8 185/8 205/8 225/6 225/8
bench row: 40/10 45/10 50/10 55/8
***ran out of time to finish lift (kids were with me in babysitting and they were closing) -so I finished this lift the next morning...
st. arm pulldown: 35/12 40/12 45/12
leg curl: 90/10 95/10 105/10 115/8 115/7

5/12 - 10 am bodystep (intervals #1) - had no energy at all - had a very hard time making it through class. actually felt crappy until about 2 in the afternoon, when I realized it was a refeed day...yeah!!!! I love carbs!
8:30 pm lift: seated bar press (smith machine) 50/8 50/8 60/8 70/8 75/7 75/6
seated side lateral 12.5/10 15/10 17.5/10 20/8
front raise: 15/12 17.5/12 20/12 22.5/12
tricep press: 45/10 50/10 55/10 60/9 60/6
db ext. 12.5/12 15/12 17.5/12 20/9

aside from being constantly hungry, I feel good.

5/7-5/9

5/7 - cardio only - 10am spinning, 5:30 bodypump, 6:30 step - counting as intervals #2 for the week

5/8 - 5am steady state #3
11am lift:
leg extension: 110/10 115/10 125/10 135/10
front squat: 95/8 105/8 115/8 125/8 135/8 145/8
sumo squat: 135/10 195/10 215/10 225/10
step ups: 75/12 85/12 95/12
iso calves (standing machine): 45/17 45/15 45/15 45/15 45/15

very little energy for this lift

will send the pictures later today when I get back home. husband and I both wish we had taken some yesterday - huge difference in how I look. I've discovered a pattern though. 3 days after refeed day I look like crap - so is it just water retention from the carbs?
weight is 181 today. neck is 13, waist 30, hips 39. pants are baggier though - go figure!

5/9 - 6 am intervals (#3)
10:30 am lift -
incline db press: 40/8 45/8 50/8 55/8 55/6 55/4
flat bench: 95/10 95/10 105/10 115/9
chest dips: 12-8-7-6
bb curl: 55/6 65/6 70/6 70/6 75/4
rope curls: 35/10 40/10 45/10 50/6

May 2nd - May 6th

5/2 - off

5/3 - steady state on treadmill at noon
7 pm lift:
incline db press: 40/8 45/8 50/8 50/8 55/7 55/6
flat bench: 95/10 95/10 105/10 115/9
chest dips: 11-8-8-6
bb curl: 55/6 60/6 65/6 70/6 75/5
rope curl: 30/10 35/10 40/10 45/10

5/4 - cardio only - steady state on treadmill

5/5 - 10 am bodystep class (intervals #1 for the week)
7 pm lift: (I really like this lift - glad to have it back for 3 weeks!)
lat over: 110/8 110/8 120/8 130/8 140/5
deads: 135/8 155/8 185/8 205/8 225/6 225/6
bench row: 40/10 45/10 50/10 55/8
st. arm pulldown 35/12 45/12 45/9 (weight stack only had 10 pound increment options)
leg curl: 95/10 95/10 105/10 110/8 110/8

5/6 - 10 am steady state (3rd for week)
8:30 lift-
seated bar press (on smith machine) 70/8 70/8 75/8 80/6 70/6 70/6
seated side lateral: 12.5/10 15/10 17.5/10 20/8
front raise: (dbs) 15/12 17.5/12 20/12 22.5/10
tri press: 45/10 50/10 50/10 55/10 60/7
db ext.: 12.5/12 15/12 17.5/12 20/12
***seated press felt much harder on the smith machine than when I use a free bar. otherwise, lift felt good.

4/29 - 5/1

Wednesday, 4/29
lift only today - 5:30 pm (intention was to do steady state at home - but fell asleep)
db press 32.5/8 32.5/8 35/8 40/8 42.5/8 45/8
upright row (bar) 55/10 65/10 75/10 80/10 85/8
rear delt (couldn't get on machine - switched to dbs while lying on an incline bench) 15/12 17.5/12 20/12 22.5/11
bar extension 47/10 47/10 52/10 57/10 62/6
db kickbacks 17.5/12 20/12 22.5/12 25/12

Thursday, 4/30 - 6:30 pm step class (counting as intervals #2)
Friday, 5/1 - 6 am spin class (intervals #2)
6 pm lift:
leg extension: 110/10 120/10 130/10 140/10
front squat: 95/8 115/8 135/8 145/8 155/5 155/6
sumo squat: 135/10 185/10 205/10 225/10
step ups: 75/12 85/12 95/11 - shoulders get tired first from holding bar
iso calves (standing machine): 45/20 45/20 45/17 45/18 45/15

felt very weak for tonight's lift. I'm sure the spin class this morning did not help. it was also very humid in the gym today. didn't feel like I had a lot of joint stability tonight.

I am hesitant to tell you - but the scale said 182 this morning. I am hesitant because I do not want to jinx things if they are finally moving. but I got on to weight myself a day early because I've been feeling leaner despite being bloated.

4/28

5 am intervals on crosstrainer

7:30 pm lift
pull ups - 8,5,5,4
bent over row 95/8 105/8 115/8 135/8 155/6
rope pull down 75/12 85/12 95/12 105/10
stiff leg bar 135/8 155/8 175/8 195/8 205/6
db leg curl 25/12 30/12 35/8* 35/9 *got toe cramp on 3rd set

felt very tired starting last night's lift
feel good this morning -just not very energetic

today will be the end of the 4th time through the "C" workouts...so what's next?

4/26 and 4/27

4/26 - morning run/walk combo outside
afternoon - bodystep class (interval workout #1)
followed by lift:
flat db press: 45/8 50/8 55/8 55/8 60/8 65/8
slight incline db press: 42.5/10 45/10 50/10 55/8
incline fly: 30/12 32.5/12 35/12 37.5/12
hammer curl: 27.5/6 30/6 32.5/6 35/6 37.5/6
close curl: 47/10 52/10 57/10 62/7

4/27 - steady state cardio on EFX in morning
hungry and tired all day - but that could have something to do with the fact that I've been up since 2 am...I love when my kids procrastinate on their school projects!!! going to bed now to catch up on some sleep!

4/23-4/26

4/23:
10 am spinning, 6:30 pm step, 8:15 pm lift

db press: 30/8 35/8 37.5/8 40/8 45/7 45/6
upright row: (bar) 50/10 55/10 65/10 75/10 80/10
rear delt: (machine) 55/12 60/12 65/12 70/12
bar ext. 42/10 47/10 52/10 57/9 57/10
db kickbacks: 15/12 17.5/12 20/12 22.5/12

*felt weak during the first half of this lift - but felt good for triceps - like I got a sudden burst of energy

4/24 - steady state on treadmill -the plan was to do legs at night on this day - but my knees have been bothering me since last week's leg workout - so I ended up deciding to put the leg lift off until saturday

4/25 - 6 am steady state on EFX, 7 pm lift

O.K. - I usually don't let aches and pains slow me down at all - but it's been a long time since my knees have bothered me as much and for as long as they have been (it's been a full week) so I stayed a little lighter on the leg lift tonight.

leg extension: 110/10 110/10 120/10 130/10
squats: 185/8 205/8 225/8 245/8 265/8 285/1 - *sharp pain in left knee on first rep
leg press: 360/10 360/10 360/10 450/10
walking lunge: 37.5/12 40/12 45/12
calf high reps: standing 150/28, seated 50/30, stand 150/25, seated 50/30, stand 150/22

so, I don't even want to write it - because it makes me want to scream - but all the numbers are still the same!

April 20-22

Monday:
steady state on treadmill - 5 am
taught a 6:30 pm bodypump class, then lifted. Very little energy for the lift - think it might have had something to do with doing it right after class - but had no options in the schedule today.

flat db press: 45/8 50/8 55/8 60/8 65/2+40/6 60/6
slight incline db press: 40/10 45/10 50/10 55/7
incline fly: 27.5/12 32.5/12 37.5/12 40/9
hammer curl: 27.5/6 30/6 32.5/6 37.5/6 40/3
close curl: 47/10 52/10 57/10 62/7

tuesday: taught bodystep....twice. total of 1530 calories burned. didn't think I needed to do any more steady state cardio. did 500 rep abs instead!

wed: taught bodypump (was an emergency sub - this was not in the plan) in the morning.
lift at night:
energy was all over the place for this lift - low to start, then came back - then was just totally gone.
pull ups: 6-5-5-3
bent over row: 95/8 105/8 115/8 135/8 155/6
rope pull down: 75/12 90/12 100/12 110/8 ***these reallly hurt my hands more than anything else!
stiff leg bar: 135/8 155/8 175/8 185/8 205/5
db leg curl: 22.5/12 27.5/12 30/12 35/9

intervals on crosstrainer after the lift - they were actually o.k. every joint in my body hurts right now - so I think pushing through all those little aches and pains actually got me a better cardio workout than I've had in a while!

4/16-4/19

4/16: 7am lift:
db press: 30/8 35/8 37.5/8 40/8 45/7 45/6
upright row: (bar) 45/10 55/10 65/10 75/10 85/8
rear delt: (machine) 55/12 60/12 65/12 70/11
bar ext. 42/10 47/10 52/10 57/9 57/7
db kickbacks: 12.5/12 15/12 17.5/12 20/12

10 am bodystep class - 55 minutes

4/17 - intervals only - :15 on, :45 off x15
4/18 - steady state only - on treadmill

4/19 - 1 pm steady state on EFX
6 pm lift:
leg extensions: 115/10 125/10 135/10 150/10
squats: 205/8 225/8 245/8 265/8 275/6 295/6
leg press: 360/10 450/10 540/10 630/10
walking lunges: 35/12 40/12 42.5/12
calves (seated): 50/30 60/30 70/29 80/27 90/27

Tuesday/Wednesday

tuesday - 10 am bodystep, 6 pm lift
flat db press: 45/8 50/8 55/8 60/8 65/7 65/4
slight incline db press: 40/10 45/10 50/10 55/9
incline fly: 30/12 35/12 37.5/12 40/10
hammer curl: 25/6 27.5/6 30/6 35/6 37.5/6
close curl: 42/10 52/10 57/10 62/7

wanted to do more cardio after the lift - had nothing - legs still really sore!

Wednesday: 6 am intervals, taught a 9 am interval class (cardio/strength intervals), 7 pm lift:
pull ups: 7-6-5-3
bent over row: 95/8 115/8 135/8 155/6 155/6
rope pulldown: 75/12 85/12 100/12 110/8
stiff leg bar: 135/8 155/8 175/8 195/7 195/4 ***this one was tough tonight - need to see the chiropractor - but mine's on vacation this week.
db leg curl: 20/12 22.5/12 25/12 27.5/12

30 minutes steady state cardio after lift

4/9 - 10 am spinning class, 6:30 pm step class, followed by lift:
db press 30/8 35/8 400/8 42.5/8 45/8 45/6
upright row (Cable) 35/10 42.5/10 50/10 57.5/10 65/7
rear delt (machine) 40/12 55/12 60/12 65/12
bar ext. 42/10 47/10 52/10 57/10 62/4
db kickbacks 12.5/12 15/12 17.5/12 20/10

friday was an unplanned off day. the gym was closed and I was going to do intervals outside - but husband got called in to work and it didn't happen.

saturday - steady state on treadmill - 30 minutes

sunday - was planning on doing outside intervals - used Easter as a big excuse to just be a slacker!

so, I'm going to call last week a wash - I felt like one of my cients using excuse after excuse for why I wasn't staying on the plan. I am committing to being back on 100% starting today. have already done my leg workout -even though I HATE lifting in the morning. will teach bodypump and do steady state cardio tonight.

today's lift:
leg extension 110/10 120/10 130/10 145/10
squats 205/8 225/8 245/8 265/6 265/8 285/6
leg press 450/10 540/10 630/10 680/10
walking lunges w/dbs 35/12 40/12 40/12
calf high reps (seated) 50/30 50/30 50/30 70/25 70/28

4/7 and 4/8

Tuesday: bodystep in morning - 55 minutes
evening lift:
flat db press: 45/8 45/8 50/8 55/8 60/8 65/8
slight incline db press: 40/10 45/10 50/9 50/7 *left shoulder started bothering me 2nd set in
incline fly: 30/12 32.5/12 35/12 35/12 37.5/8
hammer curl: 22.5/6 25/6 27.5/6 32.5/6 35/6
close curl: 42/10 47/10 52/10 57/8

Wednesday: 11 am intervals on EFX (have I mentioned that I HATE these!!)
3 pm lift: pull ups - 5-4-4-3 *felt weak - could tell I had not done these in a while
bent over rows: 65/8 95/8 115/8 135/8 155/6 *used wide overhand grip - not sure if you had a preference
rope pull down: 55/12 75/12 85/12 100/10 - these were brand new for me - grip is a little funny
stiff leg bar (I assumed this was a stiff leg deadlift) 135/8 155/8 185/6 185/8 205/4
db leg curl: 20/12 25/10 25/10 25/10 WOW - these were new for me too - they sneak up on you don't they?!?!?!

fell off the diet wagon big time yesterday. just started feeling really frustrated about not seeing much change and said the hell with it - for most of the day. But I'm back on today. I don't know how realistic the June show will be with vacation in the mix - but I've pretty much given up on the idea of may 2nd. I definitely need to settle on a date and go for it - not sure why - but having the date in my head helps keep me on track.

April 3rd and 4th

Friday was a scheduled interval day. did the first one and felt like I was going to fall off the machine - just had no energy at all. so I finished out another 20 minutes steady state and got off.
a last minute change in my husband work schedule made me realize that I was not going to be able to lift on saturday - so I had to go back in and lift friday night - so skipping the intervals may have been a good thing!
here's the lift:
leg extension: 110/10 110/10 120/10 130/10
squat: 205/8 225/8 245/8 265/8 275/8 295/4
leg press: 360/10 450/10 540/10 590/10
walking lunges (w/dbs) 30/12 35/12 40/12
calf high reps: (seated) 90/25 90/20 50/27 50/24 50/25

Saturday - taught a bodystep class

I have not been on the scale since thursday - will get on it later today when I go in to lift.

measurements are
neck-13
waist - 30
hips 38.5

April 1st

morning - intervals on AMT
evening - bodystep class and lift:
side lateral 15/8 17.5/8 20/8 22.5/8 22.58
bar shrug 135/10 155/10 185/10 205/9 205/10
3-hope press 37.5/10 40/10 42.5/10 ***45/7
dips ****
rope press 30/12 35/12 40/12 45/6
***felt a dramatic decrease in energy levels at this point
****was running out of time (kids were in babysitting at the gym and it was about to close) so I skipped dips - with the intention of doing them at home - but fell asleep first!

measurements all the same this morning - but felt good

today is steady state - taught a 45 minute spin class this morning and will teach a 55 minute step class tonight.

March 29-31

Sunday

afternoon lift:

slight incline bar press (had to use dbs again): 35/8 40/8 45/8 50/8 55/8 60/8

incline db press 42.5/10 42.5/10 45/10 50/9

flat fly 30/12 35/12 40/12 45/9

incline db curl 30/6 32.5/6 32.5/6 35/6 on right, 5 on left 35/5

cable curl 35/10 40/10 45/10 50/6



Monday

Intervals on crosstrainer. Have been having a hard time getting HR up as high as I think it should be on these intervals. Going to try some sprints in the gym or outside next time.

No lift today, but also taught Bodypump at night



Tuesday

5 am steady state on treadmill

10 am bodystep class

2 pm lift - lat under 90/8 100/8 110/8 125/8 140/8

T-bar 80/8 90/8 100/8 100/6 110/7

db deads 70/10 75/10 85/6 85/8

close row (low) 110/12 120/12 130/10

glute ham - switched from using a bar for help all the way through movement to using a physioball for help with just the bottom of the movement. 12-10-8-6



taught bodysep again at 5:30 pm



measurements this morning:

neck - 13

waist - 30

hips - 39

weight: 181

March 26th - 28th

thursday was steady state only. I taught spinning 45 minutes in the morning, and taught step and bodypump at night. I didn't do any seperate steady state cardio. That finished off 8 classes taught in 4 days - and I was beat! macros: 200/51/48

Friday was off. macros: 170/58/40

Saturday - 30 minutes EFX in morning, lift in afternoon
hack: 140/8 160/8 180/8 200/8 220/8 230/8
squats: 205/10 225/10 245/10 265/9
sissy: 4x20 w/ 24 lb plate
bar lunge: 115/12 125/12 135/12
calf - db weighted: 45/20 45/20 45/18 45/20 50/17

macros: 180/147/38

march 24th, 25th

Tuesday:
7 pm lift, with 30 minutes steady state on elliptical right afterwards (also taught 10 am bodystep)

lat underhand: 90/8 100/8 110/8 120/8 130/8
T-bar: 80/8 80/8 90/8 100/8 110/6
db deads: 70/10 75/10 80/10 85/10
close row: 95/12 120/11 130/7
glute ham: 12-11-10-10 (think I'm using less help)

macros: 185/155/44

Wednesday - CRAZY DAY!!!
intervals - hill sprints :15 x 15 at 9 am
taught bodypump at 10 am
taught bodypump again at 1 (this was not in the plan at all!)
lift at 8 pm:
side lateral: 15/8 15/8 17.5/8 20/8 22.5/8
bar shrug: 135/10 155/10 185/10 205/10 225/6
3-hole press: 35/10 40/10 45/10 50/8
dips: weighted w/25 pound plate 16-16-15-14
rope press: 27.5/12 37.5/12 42.5/9 42.5/7 *not the same weight stack as last week

macros: 180/184/35

march 22nd and 23rd

sunday was lift only:
slight incline press (had to use DBs again): 35/8 408 45/8 50/8 55/8 60/4
incline db press: 42.5/10 42.5/10 45/10 50/10
flat fly: 30/12 35/12 40/12 42.5/12
incline db curl: 30/6 30/6 32.5/6 32.5/6 35/5
cable curl: 35/10 40/10 45/10 50/6
Macros: 184/179/28

Monday was interva day :15/:45 x15 on crosstrainer
I also taught my regular bodypump class at night, and filled in for an injured instructor for a 70 minute combo class in the morning. macros were 200/58/46.

got the new numbers - thought that yesterday was going to feel horrible but was actually fine.

March 19-21

Thursday was technically an "off" day - no lift, no steady state cardio, no intervals, but I taught 3 classes:
8 am bodypump, 10 am spinning and 6:30 pm step. total calories burned for all 3 according to HR monitor was 1434
macros: 196/94/47

Friday was intervals - done on the elliptical + 350 rep abs
macros: 189/89/48

saturday - taught 10 am spinning (in place of 30 minutes steady state)

6:30 pm lift - this was the first time in 5 weeks that I felt like I had no energy going into my lift - was worried about getting through it. not sure if it was the culmination of the last 3 days of activity (which is why I gave all the detail about my "off" day) - or if it was just how long the day was between spinning class (which was more intense and longer than usual steady state is) and the drive back and forth to Cornerstone this afternoon. anyway, here's the lift:

hacks: 90/8 110/8 140/8 160/8 180/8 200/8
squats: 205/10 225/20 245/10 265/8
sissy squats - all with 25 lb plate - 20-20-20-20
Bar lunge: 105/12 115/12 125/12
calf db weighted: 45/20 45/20 45/20 45/16 45/16

macros: 180/154/34

measurements were the same this morning, neck - 13, waist - 31, hips - 39.5
weight was 182

March 18th

30 minutues steady split between step mill and treadmill - 10 am

lift - 4 pm
side lateral: 12.5/8 15/8 17.5/8 20/8 22.5/6
bar shrug: 135/10 155/10 185/10 205/10 235/7 (grip)
3-hole press: 30/10 35/10 40/10 45/10
dips: 1st 2 sets, just bodyweight - 20 -22, second 2 sets added 25 lb plate: 15 - 10
rope press: 30/12 35/12 40/11 42.5/7

macros: 184/176/38

march 16, 17

monday was intervals and taught body pump. 202/96/48

tuesday - 10 am bodystep class
6 pm lift
lat underhand: 85/8 90/8 100/8 110/8 120/8
t-bar: 90/8 90/8 100/7 100/7 110/6
db deads: 65/10 70/10 75/10 80/10
close row: 85/12 100/12 120/12
glute ham: 12-12-12-10

183/153/32

March 15th

Chest/bi - lift @ 11 am - little earlier than I like to lift - felt a little weak.

could not get on anything that would allow a slight incline bb press -so did slight incline db press instead
slight incline db press: 30/8 35/8 40/8 45/8 50/8 55/8
incline db press: 42.5/10 42.5/10 50/9 50/8
flat fly: 30/12 32.5/12 35/12 40/12
incline db curl: 27.5/6 30/6 32.5/6 32.5/6 35/5
cable curl: (different cable system than last week): 35/10 35/10 45/10 50/5

macros today: 190/180/36

measurements:
neck: 13
waist: 31
hips: 39.5
weight: 188 - yikes! I'm sure I don't need to say this - but I'm frustrated and worried. would still like to hit the stage May 2nd - not sure how it's going to happen. the weird thing is that I don't feel heavier or even look heavier - just feel like I'm holding water or something - and this past week I should have let go of some retained water, not the other way around!
on the plus side - feel stronger each week!

March 12, 13 and 14

Thursday was an "off" day - just taught spinning and bodystep 199/95/45
friday was intervals on the step mill 172/76/40

saturday - leg day
hack: 90/8 140/8 180/8 200/8 220/8 240/7
squats: 205/10 225/10 245/10 265/10
sissy: 4x20 with 25 lb plate
bar lunge: 95/12 105/12 115/12
calf db wtd: 35/20 40/20 45/18 45/16 45/16
162/150/39

March 10, 11

Tuesday - 10 am bodystep class
8pm lift:
lat under: 85/8 100/8 110/8 120/8 130/8
t-bar: 70/8 80/8 90/8 100/7 110/5
db deads: 55/10 60/10 65/10 70/10 *actually the first time I've ever done these - underestimated how much weight I could do.
close row (low): 85/12 100/12 110/11
glute ham: 10-6-11-11 * not sure I was actually hitting failure -but was definitely compromising form - these are also brand new so I'm trying to get the hang of them. having a hard time walking right today!
macros: 181/142/45

Wednesday:
10:30 am - 30 minutes steady on step mill

4pm lift:
side lateral: 12.5/8 15/8 17.5/8 20/8 22.5/6
bar shrug: 125/10 145/10 175/10 195/8 195/8 (grip failed on last 2 sets)
3-hole press: 25/10 30/10 35/10 40/10 (needed to be heavier on all of these - will know next time!)
dips: 20-18-16-14
rope press: 35/12 35/11 35/11 40/9
- I've been trying to wait until the end of the day to post so all my calories are in and I can log macros - but I've been falling asleep - so I'm entering everything early today.

March 8th and 9th,

Sunday - lift only
slight incline bar press: (on smith machine) 50/8 70/8 80/8 90/8 100/7 100/5
incline db press: 40/10 40/10 45/10 50/10
flat fly: 25/12 30/12 32.5/12 35/12
incline db curl: 25/6 27.5/6 30/6 32.5/6 35/4
cable curl: 40/10 42.5/10 47.5/8 50/5

macros: 183/180/35

monday: intervals on cross trainer plus taught bodypump
macros: 187/90/43

March 7th

Friday was intervals - on EFX
macros: 177/91/48

saturday - 30 minutes steady on crosstrainer in am
pm lift - this was first day of "B" lifts - see below for questions

hack: 90/8 110/8 140/8 160/8 180/8 200/8 (no idea how much our hack sled weighs - it is old and heavy)

squats: 185/10 205/10 225/10 245/10

sissy: used 25 pound plate - got through 3 sets of 20 and my left knee was hurting - so skipped
fourth set. can I not weight these and just do them slow?

bar lunge: 75/12 95/12 105/12

calf db weighted: (stuck with one leg at a time) 27.5/20 30/20 35/20 35/20 40/20

o.k - on chest/bi day - you have In Db listed twice - I'm assuming the second time is bicep curls?
can you give me a little clarification on glute Ham?
on delt/tri day, what is a 3 hole press?

thanks.

March 5th

wednesday was a wash. taught bodypump, then quickly realized I was running a fever and had the stomach bug that my kids had on monday. no lift. macros: 87/82/24 (no appetite)

thursday:
still not 100%
lift at 2 pm:
seated bar press: 75/8 75/8 80/8 85/8 90/8 95/8
seated side lateral: 12.5/10 15/10 17.5/10 20/8
front raise (dbs): 15/12 17.5/12 20/12 22.5/12
tricep pressdown: 42.5/10 47.5/10 50/10 55/10 60/9
db ext. 12.5/12 15/12 17.5/9 17.5/9

6:30 pm step class

macros: 181/84/46 (stuck with cardio only numbers - wasn't sure that I was going to be able to lift)

March 3

yesterday was un-planned day off. was supposed to be intervals - but gym didn't open due to snow and I had 2 kids at home throwing up all day!!

today - steady state on step mill 30 minutes at 7 am
lift at 1pm:
overhand lat: 110/8 120/8 130/8 135/6 140/5 *felt weak on these
deads: 155/8 175/8 195/8 215/8 225/8 245/4 **woo-hoo - don't know where that came from!!!
bench row: 40/10 45/10 50/10 55/9
st. arm pulldown: 35/12 40/12 45/12
leg curl: 95/10 95/10 105/10 115/8 115/8

macros on monday: 200/98/42 (little trouble adjusting to the new numbers)
today: 182/145/40

March 1st

lift was at 10:45 this morning:
incline db press: 40/8 45/8 50/8 50/8 55/6 55/8 (big spot on last one)
flat bb: 95/10 105/10 115/8 125/8
chest dips: 12-10-9-10
bb curl: 55/6 60/6 65/6 70/6 75/4
rope curl: 30/10 35/10 42.5/10 47.5/7

subbed bodystep at 4:15

got the new diet - will start with lower macros tomorrow.

February 28th

just a lift today:

leg extension: 110/10 110/10 120/10 130/10 *new machine
front squat: 115/8 115/8 125/8 135/8 155/8 175/6
sumo squat: 135/10 185/10 205/10 225/10
step ups: 70/12 80/12 90/12
iso calves: 45/20 45/20 45/18 60/15 60/15

at the risk of sounding like I'm whining...I' feeling very frustrated! weight isn't really moving - just back and forth between 183 and 185. felt awesome last weekend - but have felt bloated and gross all this week - really feel like I'm moving backwards. my arms are leaner, but lower body seems to be headed the opposite direction.
I'll update with weight, measurements and pics later - just letting you know how things have felt this week.

February 27th

10 am steady cardio on EFX - 30 minutes
5 pm lift
seated bar press: 75/8 (no idea why I started that high) 85/8 90/8 90/7 50/6 50/5
seated side lateral: 12.5/10 15/10 17.5/10 20/8
front raise (dbs): 15/12 17.5/12 20/12 22.5/10
tri press (v-bar): 45/10 50/10 55/10 60/10 65/7
db ext. (switched to the skull crusher kind with dbs): 12.5/12 15/12 17.5/12 20/8

macros: 200/198/36

February 26

yesterday was intervals - they felt really hard, but I could not get heart rate up as high as usual.

today - 10 am spin class, 6:30 pm step class, 7:45 lift...
overhand lat: 110/8 120/8 120/8 130/7 140/5
deads: 155/8 175/8 195/8 195/7 195/7 *hands are giving out first - I haven't quite mastered using wrist straps!
bench row: 37.5/10 42.5/10 50/10 55/8
st. arm pulldown: 35/12 40/12 45/10
leg curl: 95/10 95/10 105/10 115/7 115/7 *new machines - slightly different than old one

macros yesterday: 225/126/46
today: 100/160/42

February 24th

10 am bodystep class

7 pm lift - chest/bis "A"
incline db press: 40/8 42.5/8 50/8 50/8 55/6 55/6
flat bb bench: 85/10 95/10 105/10 120/10
chest dips: 12, 10, 10, 9
bb curl: 55/6 60/6 65/6 70/6 75/4
rope curl: 30/10 35/10 40/10 45/8 **was on a different cable system

macros: 201/192/35

O.k - last thursday, taught spin and step, so it was an all cardio day
friday, saturday and sunday were a combined 10 workouts - but nothing that I could really call strength training.

today - steady state cardio (Actually ended up being an hour of step), taught bodypump
lift - legs "A"
leg extension - couldn't do - we are getting a new circuit - the old one left today - new one coming tomorrow
front squats - 115/8 115/8 135/8 135/8 155/8 175/5
sumo squats - 135/10 185/10 205/10 225/10
step ups - 70/12 75/12 90/12
iso calves - 45/20 45/20 45/20 45/18 45/18

February 18th

3 pm lift - delts and tris
seated bar press: 55/8 60/8 65/8 75/8 85/8 95/6
seated side lateral: 12.5/10 15/10 17.5/10 20/7
front raise: 15/12 17.5/12 20/12 22.5/10
tri press (v-bar): 40/10 45/10 50/10 55/10 60/7
db ext. 27.5/12 32.5/12 37.5/12 40/10 *bothered shoulder before tris wore out

***very tired during this lift
steady state cardio - 6:30 pm
macros: 200/220/37

- probably won't be able to update anything until late sunday or first thing monday. weight is at 183 - haven't taken any new measurements yet.

February 17th

yesterday was intervals only (and taught body pump)

today - morning bodystep class, evening lift - back

overhand lat pull: 110/8 110/8 110/8 120/7 130/6
deads: 155/8 155/8 175/8 195/8 195/8 215/8
bench row: 35/10 40/10 45/10 50/8
st. arm pulldown: 35/12 45/10 45/9 (different cable system than last week)
leg curl: 90/10 95/10 105/10 115/10 125/6


yesterday macros: 220/124/43
today: 203/158/45

feb. 15th

2 pm lift - "a"chest/bis
incline db press: 37.5/8 40/8 45/8 50/8 55/7 55/6
flat bench (bar): 75/10 85/10 105/10 115/8
chest dips: 12, 9, 8, 7
bb curl: 50/6 55/6 65/6 70/6 75/4
rope curl: 27.5/10 30/10 35/10 42.5/10

30 minutes steady on treadmill after lift

food not so good today - felt really hungry all day - totals: 237/227/53 (gave in and had an extra meal)

o.k. - thursday was technically an "off" day - just taught my step class.
friday was intervals - they were a bit ugly - I am struggling with a pretty bad head cold/stomach virus combo

today - subbed bodypump and bodystep classes this morning (7 and 8)

5 pm lift - "A" legs
leg ext: 100/10 130/10 140/10 150/10
front squat 95/8 115/8 135/8 145/6 145/8 155/8
sumo squat (reg. bar) 95/10 135/10 185/10 205/10
step ups: 65/12 75/12 85/12
iso calves (standing machine): 45/20 45/16 45/16 45/16 45/15

thurs food: 205/122/48
fri food: 191/107/45 - sick, no appetite
sat food: 205/163/42

Feb. 11th

steady state cardio on bike - 7 pm

Delts/Tris, "A" - 3 pm
seated bar press: 45/8 50/8 55/8 65/8 75/8 85/8
seated lat raise: 12.5/10 15/10 17.5/8 17.5/8
front raise: (dbs) 12.5/12 15/12 17.5/12 20/12
tricep press: 35/10 40/10 45/10 50/10 55/10
db. ext. 27.5/12 32.5/12 37.5/12 42.5/10

macros today: 204/200/33

next week I am at Philly Mania Fitness Conference friday, saturday and sunday. basically, 4-5 hours of workouts all 3 days. My plan was to get all 4 lifts in by thursday - since I'm not sure I'll have access to decent weights or have the energy to lift on any of those days. is there a different way I should go about it? and, how should I deal with diet on those days - treat them all like cardio-only days - or should I account for the extra activity some how?

Feb. 10

yesterday was cardio only - did the intervals. I must confess, I thought it was going to be easy. Knew I was wrong by the 4th one!

today - taught body step at 10 am

7pm lift:

overhand lat pull: 100/8 110/8 120/8 130/7 130/6
deads: 155/5 155/8 175/8 185/8 205/7 205/6
bench row** 35/10 40/10 42.5/10 45/10 **not certain I am doing these right - see below
st. arm pulldown: 40/12 45/10 45/8 *
leg curl: 80/10 90/10 100/10 110/10 120/8

**bench row - what kind of grip? both arms at same time? just felt strange
*had to modify st. arm pulldown - gym was packed - so it was on a weird wt. stack - grip not as wide as usual

want to make sure I am reading the top of the workouts correctly - I repeat "A" workouts 4 times, then move to "B" right?

monday macros: 223/111/45
tuesday: 200/160/45

I must admit - I've been nervous. I'm now doing fewer workouts (cardio and lift) and eating more carbs (on some days) than I have in a while. I'm secretly scared I'm going to gain 5 pounds this week - but I'll trust you!!

sunday feb. 8th

3 pm lift:

incline db press: 35/8 37.5/8 40/8 45/8 50/8 55/6

flat bench (bar): 65/10 85/10 95/10 115/8

chest dips: 11, 7, 8, 6

bb curl: 45/6 50/6 55/6 65/6 70/6

rope curl: 25/10 30/10 35/10 40/9



was not a planned cardio day - but was involved in a spin-a-thon fundraiser - was on bike for 90 minutes - low intensity

macros in: 200/203/36

6 am 30 minute hill treadmill walk + 300 rep abs

4pm lift:
leg ext: 95/10 110/10 125/10 140/10
front sqat: 95/8 115/8 135/8 155/6 155/8 155/8
**these are alway more taxing on my arms and mid back than on my legs
sumo squat (on smith machine): 90/10 140/10 160/10 180/10
step ups: 45/12 65/12 85/12
iso calves: (standing machine) 45/20 45/18 45/17R, 15L 45/20R, 17L 45/15

volume was fine - I am coming off of 3 weeks of high rep leg workouts (3-4 sets of 20-25 reps per exercise) so finding my low rep weights was tough today.

I have one question about the exercises for this week - what are you calling a bench row? a few things come to mind - want to make sure I'm doing the right one.

macro counts today: 209/156/41