tag:blogger.com,1999:blog-43359677711539886522024-02-07T03:00:33.990-08:00Fit to TeachMrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-4335967771153988652.post-14283162585375169082019-06-11T07:28:00.000-07:002019-06-12T04:00:23.999-07:00I was on to something...<span style="font-family: Verdana, sans-serif;">When I first started this blog, it was just a place for me to log my workouts. That lasted a few months and then I dropped off from posting. On New Year's Eve of 2017, I wrote another blog post and in it was the first time I had this realization:</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN71NHYq8szI-tqOF5RwutAeqQG1pN_AfCpBP8TSZo3ADfpQxbNIZnMeofz0J37oIpBTlvOxUgafwbyKnc5cfCF9hJSQ1yiK7bJXVDcwaeRlRVOz9GBXJUW5EvmuFlPUFZxcsJFi2tb6My/s1600/2017-2018+pic.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN71NHYq8szI-tqOF5RwutAeqQG1pN_AfCpBP8TSZo3ADfpQxbNIZnMeofz0J37oIpBTlvOxUgafwbyKnc5cfCF9hJSQ1yiK7bJXVDcwaeRlRVOz9GBXJUW5EvmuFlPUFZxcsJFi2tb6My/s320/2017-2018+pic.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2017-2018</td></tr>
</tbody></table>
"<span style="background-color: white; color: #666666; font-family: "trebuchet ms" , "trebuchet" , "verdana" , sans-serif; font-size: 17.6px;"><i>I am glad I saved this post though, to remind myself that it is not even about looks or shape, I have to keep remembering that when I am eating clean and working out I THINK BETTER and I am a better teacher."</i></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95XGQ3ERi-R2k9IjDgzsa8fR-uhrUqzM-jKg3jZF5kf-yD7YgMn3ptCp22NWPmrNlrCfwj-GKeAE4LtfdUPjKQ-u_a9dQf6Hc78QDIwqsS_gVToBjG7Z8c8TEX_O5n5I120-EFZyRNBu2/s1600/IMG_20190521_062319_659.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1548" data-original-width="1239" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj95XGQ3ERi-R2k9IjDgzsa8fR-uhrUqzM-jKg3jZF5kf-yD7YgMn3ptCp22NWPmrNlrCfwj-GKeAE4LtfdUPjKQ-u_a9dQf6Hc78QDIwqsS_gVToBjG7Z8c8TEX_O5n5I120-EFZyRNBu2/s320/IMG_20190521_062319_659.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">May 2019</td></tr>
</tbody></table>
<span style="background-color: white; color: #666666; font-family: "trebuchet ms" , "trebuchet" , "verdana" , sans-serif; font-size: 17.6px;"></span><br /><span style="background-color: white; color: #666666; font-size: 17.6px;"></span><span style="font-family: Verdana, sans-serif;">
It took me until March to get really going and by July I was making strides. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div>
<span style="font-family: Verdana, sans-serif;">It wasn't until this school year that I really understood how much being fit was helping me be a better teacher. Regular exercise and tracking what I eat (instead of mindlessly eating/stress eating) has led to the following benefits besides weight loss. </span></div>
<div>
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>Clearer thinking and the ability to be more productive. </b></span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>More energy to be productive.</b></span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>Confidence! This is key when teaching middle schoolers!</b></span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>No sick days! I haven't caught any cooties from my students, even when the nasty bugs were going around. </b></span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;">This is not just my experience, the National Institute of Health has studies that show that exercise increases the production of a protein in our brain called brain-derived neurotrophic factor </span><span style="background-color: white; font-size: 15.9991px;"><span style="font-family: Verdana, sans-serif;">which literally supports the neuron growth and the development of new synapses!</span><span style="font-family: Times New Roman, stixgeneral, serif;"> (</span></span><span style="background-color: white; color: #303030; font-family: arial, helvetica, clean, sans-serif; font-size: 13px;">Sleiman, Sama F et al. “Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate.” </span><i style="background-color: white; color: #303030; font-family: arial, helvetica, clean, sans-serif; font-size: 13px;">eLife</i><span style="background-color: white; color: #303030; font-family: arial, helvetica, clean, sans-serif; font-size: 13px;"> vol. 5 e15092. 2 Jun. 2016, doi:10.7554/eLife.15092)</span></div>
</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-8030907126875918492018-07-15T08:41:00.000-07:002018-07-15T08:41:38.134-07:00Summer 2018On New Year's Eve of 2017, I wrote this blog post, <a href="http://fitrobin.blogspot.com/2017/12/new-years-eve-reflections.html">New Year's Eve Refections</a><br />
<br />
While it was a rough start of the year, I am happy to say that I got my act together and am finally making progress! <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lr9NWUOxYeZtbBERO7F7itm63EDhfLQyfPSTtfjOUPKP0eusjG4x7hcMQiJphbu38bRVk6nOKwKZzIJKZY1couqNOheOVduENRwO3xkghCPa-Jcc1gEFnfxqE9ziFD7YfI7YBDHkrpn4/s1600/2017-2018+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lr9NWUOxYeZtbBERO7F7itm63EDhfLQyfPSTtfjOUPKP0eusjG4x7hcMQiJphbu38bRVk6nOKwKZzIJKZY1couqNOheOVduENRwO3xkghCPa-Jcc1gEFnfxqE9ziFD7YfI7YBDHkrpn4/s320/2017-2018+pic.jpg" width="320" /></a></div>
My new job has made me realize how unhappy I was teaching the younger grades (5th and 3rd). I am so happy to be back teaching Algebra and teens. It is amazing how stress affects your life. I really needed that change to get things going.<br />
I know that stress is a part of life and there will be and has been other stresses in my life, but I truly believe that eating healthy and exercising helps me deal with stress so much better!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-54720126750535954122017-12-31T15:03:00.001-08:002017-12-31T15:03:17.374-08:00New Year's Eve ReflectionsOn 9/20/16 I wrote this...<br />
"I've been hesitant to write a new post because I didn't want to jinx myself. But I am back and have been on track since last MAY!!! I'm down 25 pounds and feel wonderful!<br />
<br />
I can really say that eating clean and working out has really impacted my teaching. I have tons more energy and think so much more clearly. <br />
<br />
I'm not really going to update this blog too much since I'm tracking my workouts now on bodybuilding.com."<br />
<br />
I saved it and never posted it. In the middle of October I broke my toe. Thus the end of my streak. I gained every pound back and am at my worst ever. <br />
I am glad I saved this post though, to remind myself that its not even about looks or shape, I have to keep remembering that when I am eating clean and working out I THINK BETTER and I am a better teacher.<br />
<br />
As I get ready to start a new job in a few weeks, I need to be at my best. I am going back to 8th grade Algebra 1 after teaching 5/6 and 3rd for the past 3.5 years. I need my brain to be as sharp as possible!<br />
<br />
I know I can do it! I just have to keep reminding myself of my why and its not my pant size!<br />
<br />
<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-19553450164055695582016-01-01T17:48:00.001-08:002016-01-01T17:52:42.956-08:00Transformation ChallengesI 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!<br />
More importantly it got me back on the fitness path which ultimately led to physique competition and made me very happy!<br />
<br />
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!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-91302431835674774862015-12-31T13:59:00.001-08:002015-12-31T13:59:36.167-08:00Goodbye 2015!Happy to say that I got a final workout in for 2015!<div>
I went with a friend to sample a cross-fit class! Wow!</div>
<div>
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!</div>
<div>
This was the routine:</div>
<div>
Wall balls (squat with a 10# med ball then throw it up to hit a spot on the wall)</div>
<div>
Kettlebell swings (18#)</div>
<div>
Burpees</div>
<div>
<br /></div>
<div>
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.</div>
<div>
<br /></div>
<div>
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!</div>
<div>
<br /></div>
<div>
I think I might have to start taking this class once or twice a week. </div>
Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-65594960700252262102015-12-13T07:32:00.001-08:002015-12-13T07:32:25.741-08:00Getting 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.<br />
<br />
I am going to recommit to my blog! Lets see if that can keep me going for a while!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-39984410099824182312015-10-10T17:56:00.003-07:002015-10-10T17:56:45.899-07:00W/E 10/10Another 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!<br />
<br />
Here is how the week went:<br />
<br />
Day 1<br />
Squats: 3 warms, 110/3, 130/3, 145/5<br />
Front squats: 2 warms, 55/12, 12<br />
Leg curls: 2 warms, 40/12, 12<br />
Leg ext: 40/15 x 5<br />
<br />
Day 2<br />
Bench Press: 3 warms, 80/3, 90/3, 105/6<br />
Incline DB press: 2 warms, 32/12, 12<br />
Push ups: "knees" 5 x 10<br />
Triceps ext: 1 warm, 28/12, 12<br />
Triceps pushdown: 1 warm, 40/12,12<br />
<br />
Day 3<br />
Deads: 3 warms, 105/3, 120/3, 135/5<br />
One arm row: 24/15 x 5<br />
Wide grip pulldown: 2 warms, 70/12, 12<br />
Low cable row: 60/12 x 4<br />
<br />
Day 4<br />
Military press: 3 warms, 55/3, 60/3, 70/3<br />
Side laterals: 2 warms 19/12, 12<br />
Face pulls: 2 warms, 40/15, 15<br />
BB curls: 2 warms, 45/12, 12<br />
Hammer curls: 15/12, 12, 24/10, 10Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-46461646394810726772015-10-04T17:08:00.001-07:002015-10-04T17:08:12.682-07:00W/E 10/3So 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 :( <br />
Other than that we went up on a lot of exercises! <br />
<br />
<u><b>Day 1</b></u><br />
BB Squat: 3 warms, 105/5, 120/5, 135/6<br />
Front Squats: 2 warms, 50/12, 12<br />
Leg curls: 2 warms, 40/12, 12<br />
Leg ext: 40/15 x 5<br />
<br />
<b><u>Day 2</u></b><br />
Bench Press: 3 warms, 75/5, 85/5, 100/6<br />
Incline DB press: 2 warms, 32/10, 10<br />
DB flys: 1 warm, 28/10, 10<br />
Triceps ext: 1 warm, 28/12, 12<br />
Triceps pushdown: 1 warm, 40/12, 12<br />
<br />
<b><u>Day 3</u></b><br />
Deads: 3 warms, 100/5, 115/5, 130/10<br />
One arm row: 24/15 x 5<br />
Wide Grip pulldown: 2 warms, 70/10, 10<br />
Low cable rows: 60/15 x 5<br />
<br />
<b><u>Day 4</u></b><br />
Military press: 3 warms, 50/5, 55/5, 65/5<br />
Side laterals: 2 warms, 19/12, 10<br />
Face pulls: 2 warms, 40/15, 15<br />
BB curls: 2 warms, 45/12, 12<br />
Hammer curls: 2 warms, 19/12, 12Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-57471940240259709442015-09-26T18:26:00.000-07:002015-10-04T17:08:32.645-07:00W/E 9/263rd 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.<br />
<br />
<b>Day 1</b><br />
BB Squat<br />
3 warms, 110/5, 125/3, 140/4 should have got more on this. Shooting for 10 on all last sets next week.<br />
Front squats:<br />
2 warms, 45/2 these are getting easy! <br />
Leg curls:<br />
2 warms, 40/12, 12<br />
Leg ext:<br />
40/15 x 5<br />
abs :<br />
3x15<br />
<br />
<b>Day 2</b><br />
Bench Press<br />
3 warms, 80/5, 90/3, 100/6<br />
Incline DB press<br />
2 warms, 32/10, 10<br />
DB flys:<br />
1 warm, 28/10, 10<br />
Tri ext:<br />
1 warm, 24/10, 28/10<br />
Tri pushdown:<br />
1 warm 40/10, 10<br />
<br />
<b>Day 3</b><br />
Deads:<br />
3 warms, 90/5, 100/3, 115/10<br />
One arm rows:<br />
19/15 x 5<br />
Wide Grip PD<br />
2 warms, 65/12, 12<br />
Low cable row:<br />
60/15 x 5<br />
<br />
<b>Day 4</b><br />
Military Press<br />
3 warms, 45/5, 50/3, 55/10<br />
side laterals:<br />
2 warms, 15/12, 12<br />
Face pulls:<br />
2 warms, 40/10, 10<br />
EZ bar curls:<br />
2 warms, 40/12, 12<br />
Hammer curls:<br />
10/12, 15/12, 19/12, 12Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-28560604824435248422015-09-20T10:06:00.001-07:002015-09-20T10:06:42.985-07:00W/E 9/192nd 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.<div>
<br /></div>
<div>
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! </div>
<div>
Here is how the week went:</div>
<div>
<br /></div>
<div>
Day 1:</div>
<div>
BB Squat: 3 warm up sets (forever now known as warms) 100/3, 115/3, 130/6</div>
<div>
Front Squats: 5 x 15 @ 35 these are feeling less awkward and ready to move the weight up.</div>
<div>
Leg curls: 2 warms, 40/10, 12</div>
<div>
Leg ext: 1 warm, 50/10, 10</div>
<div>
abs 3 sets</div>
<div>
<br /></div>
<div>
Day 2</div>
<div>
Bench press: 3 warms, 75/3, 85/3, 95/10</div>
<div>
Incline DB press: 2 warms, 35/10, 10</div>
<div>
Flys: 1 warm, 28/10, 10</div>
<div>
Tri ext: 1 warm, 24/10,10</div>
<div>
Tri pushdown: 1 warm, 40/12, 12</div>
<div>
<br /></div>
<div>
Day 3</div>
<div>
Deads: 3 warms, 85/3, 95/3, 110/10</div>
<div>
one arm row: 5x15 @ 19</div>
<div>
Wide grip PD: 2 warms 65/10,10</div>
<div>
Low cable rows: 5x15 @60</div>
<div>
<br /></div>
<div>
Day 4</div>
<div>
Military Press: 3 warms, 40/3, 50/3, 55/10</div>
<div>
Side laterals: 2 warms, 15/12, 12</div>
<div>
Face pulls: 1 warm, 35/12, 12</div>
<div>
EZ bar curls: 2 warms, 40/12, 12</div>
<div>
preacher curls: 2 warms, 15/12, 12</div>
Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-60493278629117075822015-09-13T03:12:00.001-07:002015-09-13T03:12:43.079-07:009/7-9/12As 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.<br />
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 <a href="http://www.exrx.net/WeightTraining/Powerlifting/531.html">here</a>.<br />
<br />
Tuesday:<br />
Squat: 55/10, 70/10, 85/10, 100/5, 115/5, 130/6<br />
Front squats: 30/15 x 5<br />
Leg curls: 25/10, 10, 40/10, 10<br />
Leg extensions: 40/10, 50/10, 10<br />
abs 3 x 15<br />
<br />
Wednesday:<br />
Bench Press: 45/10, 60/10, 70/10, 70/10, 80/5, 90/10 (Too light!)<br />
Incline DB press: 19/10,10, 32/10,10<br />
DB Flys: 19,10, 28/10,10<br />
Tricep ext: 15/12, 24/10, 10<br />
Tri pushdown: 20/10, 40/10, 10<br />
<br />
Thursday:<br />
Deadlifts: 45/10, 65/10, 10, 80/5, 90/5, 100/10 (light)<br />
One arm rows: 19/15 x 5<br />
Wide grip pulldowns: 50/10, 10, 65/10, 10<br />
Low cable rows: 50/15, 55/15 x 4<br />
<br />
Saturday:<br />
Military Press: 25/10, 30/10, 10, 40/5, 45/5, 50/10<br />
Side laterals: 10/10, 10, 15/10, 10<br />
Face pulls: 20/10, 10, 30/10, 10<br />
EZ bar curls: 30/10, 10, 40/10, 10<br />
Preacher curls: 8/12, 10/12, 12 (too light!)<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-65643044720181525532015-09-04T18:12:00.000-07:002015-09-05T05:17:07.879-07:009/1-9/4Another solid week in the books!<br />
<br />
9/1: <br />
Squat: 45/10, 10 ,120/10, 10, 125/10, 10<br />
SLDL: 45/10, 10, 75/10, 10<br />
One arm row: 15/10, 24/10, 10<br />
Close grip pulldowns: 50/12, 70/10, 12<br />
BB curls: 30/10, 40/10, 10<br />
abs: 8/15, 10/12,12<br />
<br />
9/3<br />
Bench Press: 45/10, 65/10, 10, 90/10, 10, 10<br />
Incline press: 19/10,10, 32/10,10<br />
side laterals: 10/15,15, 13/15, 15<br />
OH bar press: 20/10, 30/10,10<br />
Tricep ext: 15/10, 24/10,10<br />
Rope press: 25/10, 30/10, 10<br />
<br />
9/4<br />
Squat: 45/10, 65/10, 10, 95/10, 10 ,10<br />
Leg curls: 25/12, 12, 40/10,10<br />
wide grip pulldowns: 50/12, 12, 65/10, 10<br />
Tbar rows: 65/10, 75/10, 10<br />
Alt DB curls: 15/10, 24/10, 10<br />
abs: 3 sets<br />
<br />
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!<br />
<br />
I am clearly not in school mode yet since I had my dates all wrong! LOLMrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-13631499276594042182015-08-31T18:39:00.000-07:002019-05-29T13:13:14.283-07:00Catching up!What a weekend! We took our son to college for his freshman year! He'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 every day to just crush it!<br />
<br />
I think I left off on the 25th so I'll just log everything since then here:<br />
<br />
8/27: High rep Chest<br />
Bench press: 45/10, 10, 65/10, 85/10, 90/10, 10<br />
Incline Press: 19/10, 10, 24/15, 32/10<br />
Side laterals: 8/15, 15, 13/15, 15<br />
OH bar press: 45/10, 50/10,10<br />
Tricep ext: 15/10, 24/10, 10<br />
Rope press: 25/12, 30/12, 12<br />
<br />
8/28: High rep Legs<br />
Squat: 45/10, 65/10, 95/10, 10, 10<br />
Leg curls: 25/15, 15, 40/10, 10<br />
Wide grip pulldowns: 50/12, 12, 65/10, 10<br />
Tbar rows: 65/10, 75/10, 10<br />
Alt DB curls: 15/10, 24/10, 10<br />
<br />
8/31: Low rep Chest<br />
Bench Press: 45/10, 65/10 100/5, 5, 5, 110/5<br />
Flat DB press: 19/10, 10, 35/10, 10<br />
Side Laterals: 10/15, 15, 15/15, 15<br />
upright row: 20/15, 30/15,15<br />
Tri pushdowns: 20/15, 40/15, 15<br />
Kickbacks: 10/15, 15/15, 15<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-32354099874942566622015-08-25T05:11:00.001-07:002015-08-25T05:11:54.152-07:008/25/15Legs/pull day<br />
Solid squats, will be switching things up in a week or two to work on building more strength.<br />
<br />
Squat: 45/10, 65/10, 120/5, 5, 5, 6<br />
<br />
Stiff Leg DL:<br />
45/10/10, 75/10,10<br />
<br />
One arm row:<br />
15/10, 24/10,10<br />
<br />
Close grip pulldown:<br />50/16, 70/10, 10<br />
<br />
EZ bar curl:<br />
20/12, 35/10,10<br />
<br />
Abs: 3x10Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-11917350497367576572015-08-25T05:08:00.004-07:002015-08-25T05:09:07.946-07:008/24/15Press Day-felt strong getting the 100 up<br />
<br />
Bench Press:<br />
45/10, 10, 95/10, 10, 100/10, 10<br />
<br />
Flat DB press:<br />
20/10, 10, 32/12, 12<br />
<br />
Side laterals:<br />
8/15, 13/15, 15<br />
<br />
Upright row:<br />
20/10, 30/12, 12<br />
<br />
Tricpes pressdown:<br />
20/16, 40/15, 15<br />
<br />
Kickbacks:<br />
10/10, 13/12, 16Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-13500670964944742962015-08-22T05:07:00.002-07:002015-08-22T05:07:47.646-07:008/21/15Left 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.<br />
<br />
Squats:<br />
45/10, 65/10, 75/10, 85/10,10, 95/10<br />
Leg curls:<br />25/15,15, 40/15, 15<br />
Wide grip pulldowns:<br />50/12, 12, 65/10, 10<br />
TBar rows:<br />65/10, 75/10 10<br />
Alt DB Curls:<br />
15/10, 19/12, 12<br />
abs: 3x10Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-30143900970296340262015-08-20T16:05:00.001-07:002015-08-20T16:05:16.788-07:008/20/15Cruising along. Workouts are on point and so is the diet. <br />
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.<br />
<br />
Bench Press:<br />
45/10, 65/10, 85/10,10,10<br />
Incline DB press:<br />
19/10,10, 28/10/10<br />
Side laterals:<br />
8/15, 10/15, 13/15, 15<br />
DB shoulder press:<br />
15/10, 19/10,10<br />
Triceps ext:<br />
15/10, 24/10, 10<br />
Rope Pressdown:<br />
25/10, 30/10, 15<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-51532504359138256212015-08-18T04:03:00.001-07:002015-08-18T04:03:51.339-07:008/18/155am workout.<br />
<br />
BB Squat:<br />
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.<br />
Stiff leg deadlifts:<br />
45/10, 10, 75/10, 10<br />
One arm row:<br />
15/10, 24/10, 10<br />
Close grip pulldown:<br />
50/10, 70/10, 10<br />
EZbar curls:<br />
20/10, 30/10, 10<br />
abs: 3x10<br />
<br />
Going hiking with a colleague later today! Looking forward to both the hike and the company!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-24704032189645506712015-08-17T17:49:00.001-07:002015-08-17T17:49:10.716-07:008/17/157pm 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.<br />
<br />
Bench Press:<br />
45/10, 65/10, 90/10, 10, 10, 100/10<br />
Incline Flat Press:<br />
20/10, 10, 32/10, 10<br />
Lateral Raises:<br />
8/15, 15, 10/15, 15<br />
Front Raises;<br />
10/10, 13/10, 10<br />
Tricep Pressdowns:<br />
20/10, 40/10, 10<br />
Kickbacks:<br />
10/10, 13/10, 10Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-28446563702673530082015-08-16T17:12:00.001-07:002015-08-16T17:12:47.041-07:008/15 and 8/16Hit 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.<br />
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!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-80245840615659689562015-08-14T10:20:00.003-07:002015-08-14T10:20:35.552-07:008/14/15Finally had a great week where we didn't have to change the date or time of any of our workouts! Love that!<br />
<br />
5:30 am<br />
<br />
Squat: 45/10, 65/10, 10, 85/10, 10,10 DEEP! Felt really good!<br />
Leg Curl: 25/10, 10, 40/10, 10<br />
Wide grip Pulldowns: 50/10, 65/10, 10<br />
Tbar Row: 65/10, 70/10, 10 Not sure how to record these, used the oly bar and added 20 and then 25 on<br />
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.<br />
abs: 3 sets of 10 bodyweight<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-4593517142056045582015-08-13T04:25:00.002-07:002015-08-13T04:25:32.860-07:008/13/155:30 am workout. I love these morning workouts, but I don't think I will be able to continue once school starts. Also I use <a href="http://www.powerblock.com/">Powerblocks</a> so the DB weights are always a little weird! But I love my Powerblocks. Best investment I ever made!<br />
<br />
Bench Press<br />
45/10, 65/10, 10, 75/10, 10, 10<br />
Incline DB Press<br />
19/10, 10, 24/10, 10<br />
Lateral Raises<br />
8/10, 10/10, 13/10, 10<br />
DB Overhead Press<br />
15/10, 19/10, 10<br />
Tricep Overhead Ext<br />
15/10, 19/10,10<br />
Rope Pressdown<br />
25/10, 30/10, 10<br />
<br />Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-10658736234982423822015-08-12T11:02:00.001-07:002015-08-12T11:02:53.924-07:008/12/15Cardio 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.<br />
<br />
The way I like to do my walk/run goes like this:<br />
2 min walk<br />
2 min jog<br />
1 min run<br />
Repeat 5 times. <br />
<br />
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! <br />
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!Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-77478667014040329272015-08-11T12:45:00.001-07:002015-08-11T12:45:17.170-07:008/11/15Well 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. <br />
<br />
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!<br />
<br />
So I'm doing a 4 day rotation this was day 4:<br />
<br />
BB Squats 2 warms/4 working sets<br />
45/10, 65/10, 100/5, 5, 5, 10<br />
Stiff Leg Deadlifts 2 warms/2 working<br />
45/10, 10, 65/10, 10<br />
One Arm Rows 1 warm/2 working<br />
20/10, 24/10, 10<br />
Close Grip Pulldowns 1 warm/2 working<br />
50/10, 70/10, 10<br />
EZ bar Curls 1 warm/2 working<br />
20/10, 30/10, 10<br />
Abs<br />
5/10, 8/10, 10Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0tag:blogger.com,1999:blog-4335967771153988652.post-65244989091761595152015-06-01T15:55:00.001-07:002015-06-01T16:01:53.978-07:006/1/15<p dir="ltr"><br>
Cold rainy Monday, makes me want to snack and have a glass of wine. Instead I think I'll lift some weights :)</p>
<p dir="ltr">Chest shoulder and <u>triceps</u><br>
</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBQTT1rD0IUc2h91u0z7CIid0QDucdebq6IoMv8CwfX0AMyXVUX46hOQs2xOefAI1OaHv7bKhBNlZc1Ua3K81kUK_OiHbBZr1KEqBZzzY7UadljXMcZS2dPKCejvtT9zw6zZ2PqVqV6so/s1600/20150601_185306.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBQTT1rD0IUc2h91u0z7CIid0QDucdebq6IoMv8CwfX0AMyXVUX46hOQs2xOefAI1OaHv7bKhBNlZc1Ua3K81kUK_OiHbBZr1KEqBZzzY7UadljXMcZS2dPKCejvtT9zw6zZ2PqVqV6so/s640/20150601_185306.jpg"> </a> </div>Mrs.Nehilahttp://www.blogger.com/profile/13446790876342568219noreply@blogger.com0