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
Sunday, March 29, 2009
Wednesday, March 25, 2009
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
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
Tuesday, March 24, 2009
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.
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.
Saturday, March 21, 2009
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
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
Thursday, March 19, 2009
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
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
Tuesday, March 17, 2009
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
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
Sunday, March 15, 2009
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!
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!
Saturday, March 14, 2009
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
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
Wednesday, March 11, 2009
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.
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.
Monday, March 9, 2009
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
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
Sunday, March 8, 2009
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.
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.
Friday, March 6, 2009
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)
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)
Tuesday, March 3, 2009
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
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
Sunday, March 1, 2009
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.
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.
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.
Subscribe to:
Posts (Atom)