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!
Tuesday, August 18, 2015
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
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!
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
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
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!
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
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
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