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!
Thursday, June 25, 2009
Monday, June 8, 2009
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
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
Wednesday, June 3, 2009
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!
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!
Monday, June 1, 2009
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.
5/28 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.
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