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
Friday, February 27, 2009
Thursday, February 26, 2009
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
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
Tuesday, February 24, 2009
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
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
Monday, February 23, 2009
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
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
Thursday, February 19, 2009
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.
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.
Tuesday, February 17, 2009
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
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
Sunday, February 15, 2009
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)
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)
Saturday, February 14, 2009
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
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
Wednesday, February 11, 2009
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?
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?
Tuesday, February 10, 2009
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!!
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, February 8, 2009
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
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
Saturday, February 7, 2009
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
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
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