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?
Wednesday, April 29, 2009
Monday, April 27, 2009
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!
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!
Sunday, April 26, 2009
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!
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!
Wednesday, April 22, 2009
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!
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!
Sunday, April 19, 2009
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
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
Thursday, April 16, 2009
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
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
Monday, April 13, 2009
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
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
Wednesday, April 8, 2009
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.
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.
Sunday, April 5, 2009
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
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
Thursday, April 2, 2009
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.
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.
Wednesday, April 1, 2009
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
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
Subscribe to:
Posts (Atom)