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

Sunday, September 13, 2015

9/7-9/12

As I figured once the students were back and school started things would get crazy and it did!  The best part is that we kept up our workouts and I did an awesome job with my food intake.
My lifting partner went on a weekend trip last weekend and didn't get back until late Monday and then had to babysit her nieces in the city on Friday night so we had to change our schedule to Tues, Weds, Thurs, Sat.  We also started our 5/3/1 program and oh boy I am in heaven!!!  LOL, math and working out my two favorite things.  It is so much fun doing the calculations to figure out our weights based on the percentages.  We are following the bodybuilding routine and its recommended not to go to far on the last set, so some of them are only 1 or 2 over.  For those of you who don't know what 5/3/1 is, you can read about it here.

Tuesday:
Squat:  55/10, 70/10, 85/10, 100/5, 115/5, 130/6
Front squats: 30/15 x 5
Leg curls: 25/10, 10, 40/10, 10
Leg extensions: 40/10, 50/10, 10
abs 3 x 15

Wednesday:
Bench Press: 45/10, 60/10, 70/10, 70/10, 80/5, 90/10  (Too light!)
Incline DB press: 19/10,10, 32/10,10
DB Flys: 19,10, 28/10,10
Tricep ext: 15/12, 24/10, 10
Tri pushdown: 20/10, 40/10, 10

Thursday:
Deadlifts: 45/10, 65/10, 10, 80/5, 90/5, 100/10  (light)
One arm rows: 19/15 x 5
Wide grip pulldowns: 50/10, 10, 65/10, 10
Low cable rows: 50/15, 55/15 x 4

Saturday:
Military Press: 25/10, 30/10, 10, 40/5, 45/5, 50/10
Side laterals: 10/10, 10, 15/10, 10
Face pulls: 20/10, 10, 30/10, 10
EZ bar curls: 30/10, 10, 40/10, 10
Preacher curls: 8/12, 10/12, 12  (too light!)

Friday, September 4, 2015

9/1-9/4

Another solid week in the books!

9/1:
Squat:  45/10, 10 ,120/10, 10, 125/10, 10
SLDL: 45/10, 10, 75/10, 10
One arm row: 15/10, 24/10, 10
Close grip pulldowns: 50/12, 70/10, 12
BB curls:  30/10, 40/10, 10
abs: 8/15, 10/12,12

9/3
Bench Press: 45/10, 65/10, 10, 90/10, 10, 10
Incline press: 19/10,10, 32/10,10
side laterals: 10/15,15, 13/15, 15
OH bar press:  20/10, 30/10,10
Tricep ext: 15/10, 24/10,10
Rope press: 25/10, 30/10, 10

9/4
Squat: 45/10, 65/10, 10, 95/10, 10 ,10
Leg curls: 25/12, 12, 40/10,10
wide grip pulldowns: 50/12, 12, 65/10, 10
Tbar rows: 65/10, 75/10, 10
Alt DB curls: 15/10, 24/10, 10
abs: 3 sets

Want to change things up starting next week or the week after.  Looking to go back to a 5/3/1 routine and start throwing in deads!

I am clearly not in school mode yet since I had my dates all wrong! LOL

Monday, August 31, 2015

Catching up!

What a weekend!  We took our daughter to college for her freshman year!  She's 4 hours away from us in Rhode Island and let me tell you I am a little emotional!  Workouts have been wonderful and I am more determined everyday to just crush it!

I think I left off on the 25th so I'll just log everything since then here:

8/27: High rep Chest
Bench press:  45/10, 10, 65/10, 85/10, 90/10, 10
Incline Press: 19/10, 10, 24/15, 32/10
Side laterals: 8/15, 15, 13/15, 15
OH bar press: 45/10, 50/10,10
Tricep ext: 15/10, 24/10, 10
Rope press: 25/12, 30/12, 12

8/28: High rep Legs
Squat: 45/10, 65/10, 95/10, 10, 10
Leg curls: 25/15, 15, 40/10, 10
Wide grip pulldowns:  50/12, 12, 65/10, 10
Tbar rows: 65/10, 75/10, 10
Alt DB curls: 15/10, 24/10, 10

8/31: Low rep Chest
Bench Press: 45/10, 65/10 100/5, 5, 5, 110/5
Flat DB press: 19/10, 10, 35/10, 10
Side Laterals: 10/15, 15, 15/15, 15
upright row: 20/15, 30/15,15
Tri pushdowns: 20/15, 40/15, 15
Kickbacks: 10/15, 15/15, 15

Tuesday, August 25, 2015

8/25/15

Legs/pull day
Solid squats, will be switching things up in a week or two to work on building more strength.

Squat: 45/10, 65/10, 120/5, 5, 5, 6

Stiff Leg DL:
45/10/10, 75/10,10

One arm row:
15/10, 24/10,10

Close grip pulldown:
50/16, 70/10, 10

EZ bar curl:
20/12, 35/10,10

Abs: 3x10

8/24/15

Press Day-felt strong getting the 100 up

Bench Press:
45/10, 10, 95/10, 10, 100/10, 10

Flat DB press:
20/10, 10, 32/12, 12

Side laterals:
8/15, 13/15, 15

Upright row:
20/10, 30/12, 12

Tricpes pressdown:
20/16, 40/15, 15

Kickbacks:
10/10, 13/12, 16

Saturday, August 22, 2015

8/21/15

Left it all on the gym floor today.  I'm loving it!  Somehow I'm finally getting ATG squats.  Not sure if its just because I'm stronger or figured out the optimal foot position to allow it while keeping heels down.

Squats:
45/10, 65/10, 75/10, 85/10,10, 95/10
Leg curls:
25/15,15, 40/15, 15
Wide grip pulldowns:
50/12, 12, 65/10, 10
TBar rows:
65/10, 75/10 10
Alt DB Curls:
15/10, 19/12, 12
abs: 3x10

Thursday, August 20, 2015

8/20/15

Cruising along.  Workouts are on point and so is the diet.
I got some samples of a preworkout supplement and tried it out, pretty good!  Even though my friend and I have decided to do evening workouts instead of 5am, I think it will be needed to get in the zone after a hard day at work.

Bench Press:
45/10, 65/10, 85/10,10,10
Incline DB press:
19/10,10, 28/10/10
Side laterals:
8/15, 10/15, 13/15, 15
DB shoulder press:
15/10, 19/10,10
Triceps ext:
15/10, 24/10, 10
Rope Pressdown:
25/10, 30/10, 15

Tuesday, August 18, 2015

8/18/15

5am workout.

BB Squat:
45/10, 65/10, 100/5, 5, 120/5, 125/5  This is starting to be more like it.  Quest for 200 is back on.
Stiff leg deadlifts:
45/10, 10, 75/10, 10
One arm row:
15/10, 24/10, 10
Close grip pulldown:
50/10, 70/10, 10
EZbar curls:
20/10, 30/10, 10
abs: 3x10

Going hiking with a colleague later today!  Looking forward to both the hike and the company!

Monday, August 17, 2015

8/17/15

7pm workout felt great.  Once school starts we are going to pm weight workouts and I will be doing cardio a few times a week in the morning.

Bench Press:
45/10, 65/10, 90/10, 10, 10, 100/10
Incline Flat Press:
20/10, 10, 32/10, 10
Lateral Raises:
8/15, 15, 10/15, 15
Front Raises;
10/10, 13/10, 10
Tricep Pressdowns:
20/10, 40/10, 10
Kickbacks:
10/10, 13/10, 10

Sunday, August 16, 2015

8/15 and 8/16

Hit Planet Fitness both days for my walk/run on the treadmill.  Felt good but I can't wait for fall to get some outdoor runs in.
In addition to the structured workouts I also hit some high numbers on my Fitbit both days!  My goal is 10,000 steps and yesterday I got 13,890 and today 16,406!  Might have to up my goal to 15,000!

Friday, August 14, 2015

8/14/15

Finally had a great week where we didn't have to change the date or time of any of our workouts!  Love that!

5:30 am

Squat: 45/10, 65/10, 10, 85/10, 10,10 DEEP!  Felt really good!
Leg Curl: 25/10, 10, 40/10, 10
Wide grip Pulldowns: 50/10, 65/10, 10
Tbar Row: 65/10, 70/10, 10  Not sure how to record these, used the oly bar and added 20 and then 25 on
Alt DB Curls: 15/10, 19/10, 10  wanted to go up to the 24s could totally do it with right arm but left is still too weak from the shoulder injury.
abs: 3 sets of 10 bodyweight

Thursday, August 13, 2015

8/13/15

5:30 am workout.  I love these morning workouts, but I don't think I will be able to continue once school starts.  Also I use Powerblocks so the DB weights are always a little weird!  But I love my Powerblocks.  Best investment I ever made!

Bench Press
45/10, 65/10, 10, 75/10, 10, 10
Incline DB Press
19/10, 10, 24/10, 10
Lateral Raises
8/10, 10/10, 13/10, 10
DB Overhead Press
15/10, 19/10, 10
Tricep Overhead Ext
15/10, 19/10,10
Rope Pressdown
25/10, 30/10, 10

Wednesday, August 12, 2015

8/12/15

Cardio only day.  Since I fell when out on a walk the other day I decided to go to Planet Fitness and walk/run on the dreadmill instead.

The way I like to do my walk/run goes like this:
2 min walk
2 min jog
1 min run
Repeat 5 times.

My walks were at 3.5, jogs 4.5 and the run was 5.5.  I messed up once and hit the 5.5 when I was supposed to be jogging and ended up doing 3 minutes of the 5.5.  Not bad since I haven't run at all in a long time!
When I got home I decided to be productive and cleaned my entire garage gym!  It gets pretty bad with leaves and dust and spiderwebs (gross!)  I can't wait to workout tomorrow morning in there!

Tuesday, August 11, 2015

8/11/15

Well here we are at the last few weeks of summer vacation.  I have actually been pretty consistent 3-4 days a week with my lifting.  Not so much with cardio and eating/drinking though.  So I have not lost anything at all.  If fact I'm probably up about 5 pounds.  I'm not stressing though.

One thing I do want to do is really start logging my workouts again.  I found an old training blog I used to keep and it had a lot of great info in it.  I had recently hurt my left shoulder and thought that it was because I was "old" now and that it would never go away, well back in 2009 I had the same thing happen with my right shoulder and now it is as good as new.  (my left shoulder is actually pretty much healed up as well, but I still had those horrible thoughts that it wasn't going to go away)  Reading that blog showed me how important it is to keep a record.  I have been recording everything in my composition notebook and I'm not going to go back and log it now, just starting off with today!

So I'm doing a 4 day rotation this was day 4:

BB Squats 2 warms/4 working sets
45/10, 65/10, 100/5, 5, 5, 10
Stiff Leg Deadlifts 2 warms/2 working
45/10, 10, 65/10, 10
One Arm Rows 1 warm/2 working
20/10, 24/10, 10
Close Grip Pulldowns 1 warm/2 working
50/10, 70/10, 10
EZ bar Curls  1 warm/2 working
20/10, 30/10, 10
Abs
5/10, 8/10, 10

Monday, June 1, 2015

6/1/15


Cold rainy Monday, makes me want to snack and have a glass of wine. Instead I think I'll lift some weights :)

Chest shoulder and triceps

Sunday, May 31, 2015

5/31/15

That laser focus and desire to eat 100% clean is beginning to fade.  Today has been a rough one I overslept and we went to the movies early in the afternoon.

I've been logging everything and in the grand scheme of things I did pretty well.  Went to Planet Fitness to get my 10,000 steps in since it was raining and storming today.

I am hoping tomorrow will be a little better, but I need to brace myself if it doesn't.

5/30/15

Getting ready for heavy leg day and not feeling it. But not bad enough that I don't want to do it.just procrastinating.
15 days of on track consistent workouts and meals.
Glad I didn't skip it! Feels good to string together these workouts
Think I will turn this into a daily tracker for thoughts. I use my fitness pal app for tracking food and Fitbit for tracking exercise.
Went to my niece's birthday party in the evening.  Brought my own food and didn't touch the ice cream sundaes or beer. However, I did choose to sample my husband's cousin's new product, a habanero Margarita mix. It was spicy and didn't taste good at first, but after a few sips it grew on me.  Not a drink you could drink a lot of which is pretty perfect for me!

Monday, May 25, 2015

Sunday 5/25/15

When I started this blog it was because I wanted to keep myself accountable and not let myself continue to gain weight over the school year.
Before I became a teacher, my hobby was bodybuilding competitions.  My last competition was 2008 and I had won the novice class.  Starting my career as a teacher right after took its toll as I dedicated everything to learning and growing as a teacher.  My workouts, while I never actually quit lifting, were very inconsistent and I gained about 40 pounds over the last 7 years.  Wine became a weekly staple replacing protein shakes and I just hated who I was becoming personally.

Last week I tabulated one of the two shows I usually work each year.  Every year I am motivated by the dedication and determination of the athletes, but this year something was a little different.  I can't explain why or what, but it was like a switch flipped and I came out of a fog.
The past 10 days I have felt healthier, happier and more focused than I have in a very long time.  I know that hard times will come again and my motivation will drop, but I just can't get over how wonderful I feel right now mentally and physically.  It is almost like I have woken up to the person I really am.

The purpose of writing this blog post is that I need a place to write these things down so that when the going gets tough I can encourage myself and keep going.  I'm not sure if I will ever compete again.  Its a very big possibility.  However, even if I don't, I know that I want to continue to live this lifestyle for the rest of my life.

This past Saturday I watched my little sister compete in her first competition.  I love the fact that I inspired her and that we share the same love of working out.  Our dad is also interested in it and I have a secret dream that the three of us could compete in a show together one day.