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.)
Tuesday, May 26, 2009
Saturday, May 23, 2009
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!
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!
Wednesday, May 20, 2009
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!!
5/17 - 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!!
Friday, May 15, 2009
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.
5/14 - 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.
Wednesday, May 13, 2009
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.
5/11 - 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.
Saturday, May 9, 2009
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
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
Wednesday, May 6, 2009
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.
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.
Friday, May 1, 2009
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.
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.
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