8/14 - morning steady state, afternoon lift
slight incline bar: 50/8 70/8 90/4 80/7 80/7 - felt weak from the start!
incline db press: 37.5/10 45/10 50/8
flat fly: 30/12 35/12 40/9
uneven push: 24-19
dips (w/plate): 15-14-13-13
rope: 50/12 60/12 70/10 (diff. gym, diff. cable system)
lying bar ext: 42/12 47/12
8/15 - steady state only
8/16 - intervals only (taught bodystep)
feeling a little tired, feeling thin but "soft", look seems to change day to day, which I'm taking as a good sign - that seems to be the way it always goes!
Monday, August 17, 2009
8/13 - "B" legs
8/13 - am spin, pm step class, followed by lift
squats: 155/8 205/8 225/8 245/8 265/8 - felt strong, right knee cicking from the very beginning though!
hack: 140/10 180/10 200/8
knee was clicking for whole lift - and has been clicking during 2 of the types of classes that I teach - so I've been pulling back on intensity/weight when I teach.
by the time I got to sissy squats and lunges - my knee was SCREAMING - and I did not want to run the risk of an injury at this point - so I skipped to donkey calves and called it a day
90/20 100/20 110/18 110/15
I don't feel like I am "injured" but I do feel like something in my routine is causing an over-use issue in my left knee - any suggestions for my last leg workout (which I have planned for thursday). squats and lunges seem to be bothering it - everything else seems to be o.k. so far.
squats: 155/8 205/8 225/8 245/8 265/8 - felt strong, right knee cicking from the very beginning though!
hack: 140/10 180/10 200/8
knee was clicking for whole lift - and has been clicking during 2 of the types of classes that I teach - so I've been pulling back on intensity/weight when I teach.
by the time I got to sissy squats and lunges - my knee was SCREAMING - and I did not want to run the risk of an injury at this point - so I skipped to donkey calves and called it a day
90/20 100/20 110/18 110/15
I don't feel like I am "injured" but I do feel like something in my routine is causing an over-use issue in my left knee - any suggestions for my last leg workout (which I have planned for thursday). squats and lunges seem to be bothering it - everything else seems to be o.k. so far.
Thursday, August 13, 2009
8/8 - lift only:
slight incine bar: 50/8 70/8 90/8 110/4 110/3
incline db: 40/10 45/10 50/9
flat fly: 27.5/12 32.5/12 37.5/12
uneven push: 18-20
dips (25 lb plate) 15-14-16-12
rope: 30/12 35/11 40/8
lying bar ext. 42/12 47/12
8/9 - steady state only
8/10 - steady state in morning, lift in afternoon
underhand lat: 80/8 95/8 110/8 125/8 140/7
t-bar: 55/8 70/8 90/8 100/8
db deads: 65/10 75/10 85/10
close row: 120/12 130/12 140/8
good mornings: 65/12 85/12 95/12
glute ham: 9-6-6
8/11 - bodystep class in morning and at night (2x intervals)
lift at night:
side lateral: 15/8 17.5/8 20/8 22.5/8
high in. db press: 35/10 40/10 45/10
floor raises: 8/10 8/10 8/10
cable upright row: 30/12 35/12 42.5/12 50/12
in db curl: 27.5/6 30/6 32.5/6 35/6 (lots of help on last 2 for left arm)
cable curl: 32.5/10 42.5/10 47.5/7
1-arm preacher curl: 20/12 20/12
8/12 - OFF! so proud of myself - it was hard, but I talked myself out of cardio!
weight this morning was 180 - for some reason I feel like between cycling the carbs and cutting back on caffeine - my body has let go of major water weight!
slight incine bar: 50/8 70/8 90/8 110/4 110/3
incline db: 40/10 45/10 50/9
flat fly: 27.5/12 32.5/12 37.5/12
uneven push: 18-20
dips (25 lb plate) 15-14-16-12
rope: 30/12 35/11 40/8
lying bar ext. 42/12 47/12
8/9 - steady state only
8/10 - steady state in morning, lift in afternoon
underhand lat: 80/8 95/8 110/8 125/8 140/7
t-bar: 55/8 70/8 90/8 100/8
db deads: 65/10 75/10 85/10
close row: 120/12 130/12 140/8
good mornings: 65/12 85/12 95/12
glute ham: 9-6-6
8/11 - bodystep class in morning and at night (2x intervals)
lift at night:
side lateral: 15/8 17.5/8 20/8 22.5/8
high in. db press: 35/10 40/10 45/10
floor raises: 8/10 8/10 8/10
cable upright row: 30/12 35/12 42.5/12 50/12
in db curl: 27.5/6 30/6 32.5/6 35/6 (lots of help on last 2 for left arm)
cable curl: 32.5/10 42.5/10 47.5/7
1-arm preacher curl: 20/12 20/12
8/12 - OFF! so proud of myself - it was hard, but I talked myself out of cardio!
weight this morning was 180 - for some reason I feel like between cycling the carbs and cutting back on caffeine - my body has let go of major water weight!
August 5-7 cardio and "B" legs
8/5 - steady state in morning, interval class at night
8/6 - interval class in morning x2, core class and steady state class at night
8/7 - interval class in morning, lift at night:
squat: 135/8 185/8 225/8 245/8 265/6
hack: 110/10 160/10 180/10
sissy: - did one set of 25, and left knee was clicking and hurting - so I put sets of non-weighted sumo squats in between my bar lunges - 50 reps each set - moving fast
bar lunge: 105/12 115/10 115/10
donkey calves: 90/20 90/20 110/20 110/20
8/6 - interval class in morning x2, core class and steady state class at night
8/7 - interval class in morning, lift at night:
squat: 135/8 185/8 225/8 245/8 265/6
hack: 110/10 160/10 180/10
sissy: - did one set of 25, and left knee was clicking and hurting - so I put sets of non-weighted sumo squats in between my bar lunges - 50 reps each set - moving fast
bar lunge: 105/12 115/10 115/10
donkey calves: 90/20 90/20 110/20 110/20
8/4 - "B" shoulders/bis
Wow - it's really been this long since I posted? O.K.
morning bodystep (intervals) - evening lift:
side laterals: 15/8 17.5/8 20/8 22.5/8
high in db press: 35/10 37.5/10 42.5/10
floor raises: (by the way - these suck!!) 10/10 10/10 10/8
cable upright row: 32.5/12 42.5/12 47.5/12 52.5/12
in db curl: 27.5/6 30/6 35/6 35/3
cable curl: 35/10 42.5/10 47.5/8
1-arm preacher curl: 20/12 22.5/10
more to come...by the way - feeling back on track. looking leaner and feeling more like I think I should be
morning bodystep (intervals) - evening lift:
side laterals: 15/8 17.5/8 20/8 22.5/8
high in db press: 35/10 37.5/10 42.5/10
floor raises: (by the way - these suck!!) 10/10 10/10 10/8
cable upright row: 32.5/12 42.5/12 47.5/12 52.5/12
in db curl: 27.5/6 30/6 35/6 35/3
cable curl: 35/10 42.5/10 47.5/8
1-arm preacher curl: 20/12 22.5/10
more to come...by the way - feeling back on track. looking leaner and feeling more like I think I should be
Tuesday, August 4, 2009
8/2-8/3 "B" back and hams
8/2 - taught bodystep - intervals only
8/3 - lift only - 6 am YUCK!!!
underhand lat: 80/8 90/8 120/8 130/8 140/8
t-bar: 70/8 90/6 90/7 90/7
db deads: 60/10 70/10 80/9
close row: 120/12 130/11 140/6
good mornings (believe it or not, I've NEVER done these - so I added weight very slowly!)
45/12 65/12 85/12
glute ham: 12-5-6
felt weak and stiff - think it was more about time of day than anything else. this lift was supposed to happen the night before - but we had a tornado warning that closed the gym down for a while and pushed my schedule back for the day.
weight is 182!!!!! what gives? I actually look better than I did last week - but the numbers are killing me! do I just need to give it more time? sending you a seperate e-mail about caffeine - stay tuned!!
8/3 - lift only - 6 am YUCK!!!
underhand lat: 80/8 90/8 120/8 130/8 140/8
t-bar: 70/8 90/6 90/7 90/7
db deads: 60/10 70/10 80/9
close row: 120/12 130/11 140/6
good mornings (believe it or not, I've NEVER done these - so I added weight very slowly!)
45/12 65/12 85/12
glute ham: 12-5-6
felt weak and stiff - think it was more about time of day than anything else. this lift was supposed to happen the night before - but we had a tornado warning that closed the gym down for a while and pushed my schedule back for the day.
weight is 182!!!!! what gives? I actually look better than I did last week - but the numbers are killing me! do I just need to give it more time? sending you a seperate e-mail about caffeine - stay tuned!!
7/31 - "B" chest/tris
steady state in morning, lift in afternoon
slight incline bar press: (on smith)50/8 70/8 90/8 100/8 110/4
incline db: 40/12 45/10 50/8
flat fly: 25/12 30/12 35/12
uneven push: 22-18
dips: (with 25 lb plate) 16-15-12-13
rope: 30/12 42.5/11 42.5/7
lying bar ext. 42/12 47/12
8/1 - steady state only - feeling bloated and puffy - know it's from the xtra carbs - waiting patiently for things to swing the other way.
slight incline bar press: (on smith)50/8 70/8 90/8 100/8 110/4
incline db: 40/12 45/10 50/8
flat fly: 25/12 30/12 35/12
uneven push: 22-18
dips: (with 25 lb plate) 16-15-12-13
rope: 30/12 42.5/11 42.5/7
lying bar ext. 42/12 47/12
8/1 - steady state only - feeling bloated and puffy - know it's from the xtra carbs - waiting patiently for things to swing the other way.
7/30 - "B" legs
7/30 - took the 2 days off from lifting (I think my last post had the wrong date) and increased carbs. thought that my next few lifts would feel good - strong, full of energy, etc. but that wasn't the case - actually felt weak and sluggish.
spin class in morning, step class at night, lift in between
"B" legs: squat: 135/8 185/8 225/8 245/8 265/6
hack: 90/10 140/10 190/10
sissy: 25lb plate 3x20
bar lunges: 95/12 105/12 115/12
donkey calves: (we don't have a donkey machine - so I hang plates from my hips)
45/20 65/20 90/17 90/16
spin class in morning, step class at night, lift in between
"B" legs: squat: 135/8 185/8 225/8 245/8 265/6
hack: 90/10 140/10 190/10
sissy: 25lb plate 3x20
bar lunges: 95/12 105/12 115/12
donkey calves: (we don't have a donkey machine - so I hang plates from my hips)
45/20 65/20 90/17 90/16
7/26 delts and bis "A"
7/26 - (before we made the take 2-days off change)
intervals in morning
afternoon lift:
seated bar press (used machine - gym was mobbed): 35/8 45/8 60/8 65/8 70/8
seated side lateral: 17.5/10 20/10 22.5/6
front raise ss rear bench row: 20/12 22.5/12 25/12
bar curl: 60/6 25/6 70/6 35/6
rope curl: 35/10 42.5/10 50/8
conc. curl: 20/12 22.5/8
intervals in morning
afternoon lift:
seated bar press (used machine - gym was mobbed): 35/8 45/8 60/8 65/8 70/8
seated side lateral: 17.5/10 20/10 22.5/6
front raise ss rear bench row: 20/12 22.5/12 25/12
bar curl: 60/6 25/6 70/6 35/6
rope curl: 35/10 42.5/10 50/8
conc. curl: 20/12 22.5/8
Saturday, July 25, 2009
7/20-7/25
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!!
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!!
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?
Thursday, June 25, 2009
6/22 - 6/25
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!
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!
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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