Friday, January 1, 2016

Transformation Challenges

I am a total sucker for these. Back in 1999 two years after my daughter was born I entered my first one.  It was the Bill Phillips Transformation Challenge. I didn't win, but did finish and got a medal, certificate and cool tshirt!
More importantly it got me back on the fitness path which ultimately led to physique competition and made me very happy!

Today I signed up for the bodybuilding.com 2015 250K Challenge.  Here's what I love about it...win or lose, if I work my ass off to win, I will win either way LOL!

Thursday, December 31, 2015

Goodbye 2015!

Happy to say that I got a final workout in for 2015!
I went with a friend to sample a cross-fit class!  Wow!
INTENSE!  Since you need to go through 4 weeks of up-ramp classes before you can take an official cross-fit class, we did the cross-fit lite class called be-fit.  Loved it!
This was the routine:
Wall balls (squat with a 10# med ball then throw it up to hit a spot on the wall)
Kettlebell swings (18#)
Burpees

Start with 3 reps, then 6, then 9, 12, 15, 18 for 15 minutes.  Lets just say I only made it to 12 reps in those 15 minutes!   My cardio conditioning is sheer poop.

Next it was 7 minutes of Russian twist tabata style. Couldn't even keep my feet up the whole time! Gonna add this one to my normal routine!

I think I might have to start taking this class once or twice a week. 

Sunday, December 13, 2015

Getting Sloppy!

So here we are in the middle of December and I haven't posted since October.  The good news is that I have not given up entirely and I am still getting in some workouts and tracking my food.  However, as the title says, getting very, very sloppy about the whole thing.

I am going to recommit to my blog!  Lets see if that can keep me going for a while!

Saturday, October 10, 2015

W/E 10/10

Another awesome week!  I can honestly say the only lift that is hard for me right now is the military press.  However, I realized today that I have the formula on my spreadsheet messed up!  I fixed it now and hopefully that will help things along!

Here is how the week went:

Day 1
Squats: 3 warms, 110/3, 130/3, 145/5
Front squats: 2 warms, 55/12, 12
Leg curls: 2 warms, 40/12, 12
Leg ext: 40/15 x 5

Day 2
Bench Press: 3 warms, 80/3, 90/3, 105/6
Incline DB press: 2 warms, 32/12, 12
Push ups: "knees" 5 x 10
Triceps ext: 1 warm, 28/12, 12
Triceps pushdown:  1 warm, 40/12,12

Day 3
Deads: 3 warms, 105/3, 120/3, 135/5
One arm row: 24/15 x 5
Wide grip pulldown:  2 warms, 70/12, 12
Low cable row:  60/12 x 4

Day 4
Military press: 3 warms, 55/3, 60/3, 70/3
Side laterals: 2 warms 19/12, 12
Face pulls: 2 warms, 40/15, 15
BB curls:  2 warms, 45/12, 12
Hammer curls:  15/12, 12, 24/10, 10

Sunday, October 4, 2015

W/E 10/3

So we started the 2nd wave of our 5/3/1 routine without taking a de-load week and it felt good.  Only thing was I only got 1 extra rep on my squat and bench and none on military presses :(  
Other than that we went up on a lot of exercises!

Day 1
BB Squat: 3 warms, 105/5, 120/5, 135/6
Front Squats:  2 warms, 50/12, 12
Leg curls:  2 warms, 40/12, 12
Leg ext:  40/15 x 5

Day 2
Bench Press:  3 warms, 75/5, 85/5, 100/6
Incline DB press:  2 warms, 32/10, 10
DB flys:  1 warm, 28/10, 10
Triceps ext: 1 warm, 28/12, 12
Triceps pushdown:  1 warm, 40/12, 12

Day 3
Deads:  3 warms, 100/5, 115/5, 130/10
One arm row:  24/15 x 5
Wide Grip pulldown:  2 warms, 70/10, 10
Low cable rows:  60/15 x 5

Day 4
Military press:  3 warms, 50/5, 55/5, 65/5
Side laterals:  2 warms, 19/12, 10
Face pulls:  2 warms, 40/15, 15
BB curls:  2 warms, 45/12, 12
Hammer curls: 2 warms, 19/12, 12

Saturday, September 26, 2015

W/E 9/26

3rd week done!  5-3-1 week and it was pretty good!  Definitely skipping the deload week this week and pushing through.  Just getting used to the routine and adjusting.

Day 1
BB Squat
3 warms, 110/5, 125/3, 140/4  should have got more on this.  Shooting for 10 on all last sets next week.
Front squats:
2 warms, 45/2  these are getting easy!
Leg curls:
2 warms, 40/12, 12
Leg ext:
40/15 x 5
abs :
3x15

Day 2
Bench Press
3 warms, 80/5, 90/3, 100/6
Incline DB press
2 warms, 32/10, 10
DB flys:
1 warm, 28/10, 10
Tri ext:
1 warm, 24/10, 28/10
Tri pushdown:
1 warm 40/10, 10

Day 3
Deads:
3 warms, 90/5, 100/3, 115/10
One arm rows:
19/15 x 5
Wide Grip PD
2 warms, 65/12, 12
Low cable row:
60/15 x 5

Day 4
Military Press
3 warms, 45/5, 50/3, 55/10
side laterals:
2 warms, 15/12, 12
Face pulls:
2 warms, 40/10, 10
EZ bar curls:
2 warms, 40/12, 12
Hammer curls:
10/12, 15/12, 19/12, 12

Sunday, September 20, 2015

W/E 9/19

2nd week in on 5-3-1 plan and loving it!  We are going to skip the deload week and maybe next since I've read you can skip the first two cycles.  I also realized I wrote the wrong numbers for my first squat day, they were my 2nd week weight, so I ended up doing them again.

This week we also had some schedule conflicts so I did two of the workouts on my own.  I really love training with my friend, but I'm going to make sure I don't miss any of my workouts unless I'm in the hospital!  
Here is how the week went:

Day 1:
BB Squat: 3 warm up sets (forever now known as warms) 100/3, 115/3, 130/6
Front Squats: 5 x 15 @ 35 these are feeling less awkward and ready to move the weight up.
Leg curls: 2 warms, 40/10, 12
Leg ext: 1 warm, 50/10, 10
abs 3 sets

Day 2
Bench press: 3 warms, 75/3, 85/3, 95/10
Incline DB press: 2 warms, 35/10, 10
Flys: 1 warm, 28/10, 10
Tri ext: 1 warm, 24/10,10
Tri pushdown: 1 warm, 40/12, 12

Day 3
Deads: 3 warms, 85/3, 95/3, 110/10
one arm row: 5x15 @ 19
Wide grip PD: 2 warms 65/10,10
Low cable rows: 5x15 @60

Day 4
Military Press: 3 warms, 40/3, 50/3, 55/10
Side laterals: 2 warms, 15/12, 12
Face pulls: 1 warm, 35/12, 12
EZ bar curls: 2 warms, 40/12, 12
preacher curls: 2 warms, 15/12, 12