7/20 - steady state cardio plus bodypump class
7/21 - taught bodystep class (intervals) twice today - once in morning and once at night
7/22 - morning lift (not my favorite time of day to lift), followed by steady state
leg extension: 130/10 145/10 160/10
front squat: 95/8 115/8 145/8 145/8 155/6
sumo squat: 165/10 185/10 205/10 225/10
split squat: 125/12 135/12 145/10
iso calves - standing: 45/16 45/15 45/16 45/15
7/23 - 10 am spin, 6:30 pm step class. started lift at 6, got up to tri press, taught step class, then finished lift - still struggling with schedule - can't wait till bill is back!!!
incline db press: 40/8 45/8 50/8 55/8 60/6
flat bar: 95/10 115/10 125/6
chest dips: 9-8-9
rack push ups: 8-7 (YUCK!!!! did them super slow though!)
tri press: 45/10 50/10 55/10 60/10
db ext. 17.5/12 20/12 22.5/7
1-arm db underhand 10/12 15/9
7/24 steady state only
7/25 - 8:30am lift - HATE lifting this early - felt very weak from the start. low back and knees bothering me - could be sleep related - haven't slept well in days!
wide lat pull 90/8 100/8 120/8 130/8 140/6
deads: 155/8 175/8 195/8 225/8
bench row: 47.5/10 50/10 55/8
seated row: 110/12 120/12 130/12
lying leg curl: 85/10 95/10 105/8 105/5
single leg curl: 22.5/12 27.5/12 32.5/12
have not gotten pictures to you - Bill has laptop - and I haven't been able to figure out the new computer and how to work the camera software on it. he comes home today - so can get pics to you tonight or tomorrow. just feeling kind of BLAH!!
Saturday, July 25, 2009
7/16-7/19
7/16
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10
7/17 - intervals only
7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12
7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10
7/17 - intervals only
7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12
7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!
Friday, July 17, 2009
7/11-7/15
7/11 - morning bodystep class (intervals)
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12
7/12 - steady state only
7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12
7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12
7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12
7/12 - steady state only
7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12
7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12
7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16
Friday, July 10, 2009
7/2-7/10
wow! here goes!
7/2 - all cardio - spin class in morning, step class at night +abs
7/3 - lift only
leg ext. 120/10 130/10 140/10
front squat: 95/8 105/8 115/8 135/8 155/8
sumo squat: 135/10 145/10 165/10 185/10
split squat: 105/12 115/12 135/12
iso calves: (Standing) 45/15 45/15 45/15 45/15
7/4 - off
7/5 - lift only: (was visiting another gym - modified workout based on available equip.)
incline db press: 40/8 40/8 45/8 50/8 55/8
flat db press: 45/10 50/10 55/6
chest dips: 9-6-6
incline fly: 25/12 30/12 35/8 35/8
tri press: 70/10 80/10 90/10 100/10
db extension: 15/12 20/11 20/9
1-arm underhand: 30/12 35/12
7/6 - cardio only - steady state for 40 minutes
7/7 - morning bodystep class (intervals), evening lift:
wide lat pull: 85/8 100/8 110/8 120/8 130/7
deads: 135/8 185/8 205/8 225/6
bench row: 45/10 50/10 55/9
seated row: 100/12 110/12 120/12
lying leg curl: 80/10 90/10 95/10 105/8
single leg curl (standing w/cables): 17.5/12 22.5/12 27.5/12L, 8R
7/8 - steady state in morning, evening lift:
seated bar press (smith): 20/8 40/8 60/8 80/6 80/6
seated side lateral: 15/10 17.5/10 20/10
front raise ss rear bench row: 15/12+15/12 17.5/12+17.5/12 20/12+20/12
bar curl: 55/6 60/6 65/6 70/5
rope curl: 35/10 42.5/8 42.5/7
conc. curl: 15/12 17.5/12
7/9 - taught 2 bodystep classes (intervals) one in morning, one in evening
7/10 -lift only:
leg ext. 125/10 135/10 150/10
front squat: 95/8 115/8 135/8 155/8 165/5
sumo squat: 135/10 185/10 205/10 215/10
split squat: 115/12 125/12 135/12
iso calves: (standing) 45/20 45/16 45/15 45/12
7/2 - all cardio - spin class in morning, step class at night +abs
7/3 - lift only
leg ext. 120/10 130/10 140/10
front squat: 95/8 105/8 115/8 135/8 155/8
sumo squat: 135/10 145/10 165/10 185/10
split squat: 105/12 115/12 135/12
iso calves: (Standing) 45/15 45/15 45/15 45/15
7/4 - off
7/5 - lift only: (was visiting another gym - modified workout based on available equip.)
incline db press: 40/8 40/8 45/8 50/8 55/8
flat db press: 45/10 50/10 55/6
chest dips: 9-6-6
incline fly: 25/12 30/12 35/8 35/8
tri press: 70/10 80/10 90/10 100/10
db extension: 15/12 20/11 20/9
1-arm underhand: 30/12 35/12
7/6 - cardio only - steady state for 40 minutes
7/7 - morning bodystep class (intervals), evening lift:
wide lat pull: 85/8 100/8 110/8 120/8 130/7
deads: 135/8 185/8 205/8 225/6
bench row: 45/10 50/10 55/9
seated row: 100/12 110/12 120/12
lying leg curl: 80/10 90/10 95/10 105/8
single leg curl (standing w/cables): 17.5/12 22.5/12 27.5/12L, 8R
7/8 - steady state in morning, evening lift:
seated bar press (smith): 20/8 40/8 60/8 80/6 80/6
seated side lateral: 15/10 17.5/10 20/10
front raise ss rear bench row: 15/12+15/12 17.5/12+17.5/12 20/12+20/12
bar curl: 55/6 60/6 65/6 70/5
rope curl: 35/10 42.5/8 42.5/7
conc. curl: 15/12 17.5/12
7/9 - taught 2 bodystep classes (intervals) one in morning, one in evening
7/10 -lift only:
leg ext. 125/10 135/10 150/10
front squat: 95/8 115/8 135/8 155/8 165/5
sumo squat: 135/10 185/10 205/10 215/10
split squat: 115/12 125/12 135/12
iso calves: (standing) 45/20 45/16 45/15 45/12
Thursday, July 2, 2009
O.K. so I've just been cruising along and forgetting to blog...sorry.
6/26 - sprints outside as planned
6/27 - steady state in morning, pm lift:
leg extension: 110/10 115/10 125/10 135/10
squats: 135/8 185/8 225/8 245/8 265/8 265/6
leg press: 270/10 360/10 450/10 540/10
walking lunge: 35/12 40/12 42.5/12
calf - high reps (seated): 20/30 25/30 30/25 30/27 30/26
6/28 : lift only***see notes at bottom
flat db press: 45/8 45/8 50/8 55/8 60/8 60/8
slight inline db press: 40/10 45/10 50/10 55/8
incline fly: 30/12 32.5/12 35/12 37.5/12
hammer curl: 25/6 27.5/6 32.5/6 37.5/6 40/6
close curl: 25/10 30/10 35/10 40/6
6/29 - steady state only (plus bodypump class, which we don't count)
6/30 - bodytep class (intervals) in the morning, evening lift
pull ups: 8-5-5-5
bent row: 95/8 105/8 115/8 125/7 135/6
rope pulldown: 60/12 65/12 70/10 75/9
stiff leg bar: 105/8 115/8 125/8 135/8 145/8
db leg curl: 27.5/12 30/12 30/12 35/10
7/1 - cardio dance class in morning, bodystep class in evening ***see notes
evening lift: db press: 30/8 32.5/8 35/8 40/8 45/7 45/7
upright row (Dbs): 15/10 22.5/10 25/10 27.5/10 30/9
rear delt: 60/12 65/12 70/12 75/9
bar extension: 47/10 47/10 52/10 57/10 62/6
db kickbacks: 15/12 17.5/12 20/12 22.5/12
Notes: I have a lot of new classes coming up for which I am doing some of my own choreography and practicing new les mills choreography - so on average I'm getting about an extra 30 minutes of low to moderate activity per day right now. I've also been subbing a litte more than normal to pay back those instructors who covered for my vacation!! I've been trying to adjust so it still works out to being 2 steady states and 2 interval workouts per week.
I just finished the "C" workouts for the 3rd time...what next?
6/26 - sprints outside as planned
6/27 - steady state in morning, pm lift:
leg extension: 110/10 115/10 125/10 135/10
squats: 135/8 185/8 225/8 245/8 265/8 265/6
leg press: 270/10 360/10 450/10 540/10
walking lunge: 35/12 40/12 42.5/12
calf - high reps (seated): 20/30 25/30 30/25 30/27 30/26
6/28 : lift only***see notes at bottom
flat db press: 45/8 45/8 50/8 55/8 60/8 60/8
slight inline db press: 40/10 45/10 50/10 55/8
incline fly: 30/12 32.5/12 35/12 37.5/12
hammer curl: 25/6 27.5/6 32.5/6 37.5/6 40/6
close curl: 25/10 30/10 35/10 40/6
6/29 - steady state only (plus bodypump class, which we don't count)
6/30 - bodytep class (intervals) in the morning, evening lift
pull ups: 8-5-5-5
bent row: 95/8 105/8 115/8 125/7 135/6
rope pulldown: 60/12 65/12 70/10 75/9
stiff leg bar: 105/8 115/8 125/8 135/8 145/8
db leg curl: 27.5/12 30/12 30/12 35/10
7/1 - cardio dance class in morning, bodystep class in evening ***see notes
evening lift: db press: 30/8 32.5/8 35/8 40/8 45/7 45/7
upright row (Dbs): 15/10 22.5/10 25/10 27.5/10 30/9
rear delt: 60/12 65/12 70/12 75/9
bar extension: 47/10 47/10 52/10 57/10 62/6
db kickbacks: 15/12 17.5/12 20/12 22.5/12
Notes: I have a lot of new classes coming up for which I am doing some of my own choreography and practicing new les mills choreography - so on average I'm getting about an extra 30 minutes of low to moderate activity per day right now. I've also been subbing a litte more than normal to pay back those instructors who covered for my vacation!! I've been trying to adjust so it still works out to being 2 steady states and 2 interval workouts per week.
I just finished the "C" workouts for the 3rd time...what next?
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