Monday - 1/12/09 - Hvy Chest/Back/Arms
Had to w/o @ home in the garage for this one due to my schedule this week, so it wasn't the best w/o...it was about 35 degrees and I haven't gotten the hang of our hand me down equipment yet.
Incline DB Press -
25 lb db's x reps 5, 6, 7, 6, 6
SS w/ Flat DB Press - 25lb db's x reps 7, 6, 8, 8, 7
Lat Pull Down - 30lb x 6, 40lb x 6, 6, 6, 6
(our machine doesn't move really well so the weight was lighter then it should be)
SS w/ Bent over db rows - 25lb db's x 8, 8, 8, 7, 8
DB Bi Curls - 15lb db's x 6, 6, 6
Straight bar press down (tri) - 20lb x 6, 6, 6
Tuesday - 1/13/09 - Circuit + Cardio
Circuit 1 - 2 times w/no rest
Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Seated ham curl - 60 @ 15, 13
Circuit 2 - 2 times w/no rest
OH DB Shoulder Press - 12's @ 15, 20
Lunge - 12's (24) @ 15 x 2
Close grip pull downs - 50lb @ 20 x 2
Decline sit up - 10lb @ 15 x 2
Circuit 3 - 2 times w/no rest
BB Bi Curl - 20lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Close grip bench press - 20lb @ 20 x 2
Leg raise off bench - 15 x 2
Upright row - 20 @ 10, 10's @20
20 min cardio post w/o - Treadmill walking incline 5.0 speed 3.7
Wednesday - 1/14/09 - Cardio Only, Intervals
A.M. Cardio - 20 min intervals, 60 sec walk - 60 sec run
Thursday - 1/15/09 - Hvy Legs
Leg Press - 270lb x 6, 320 x 6, 320 x 6, 360 x 6, 360 x 6
SS w/ DB Squat - 70lb x 8, 6, 7, 7, 6
SL Deadlift - 80lb @ 6 x 5
Lunge - 40lb @ 6, 8 x 4
Seated Calf Raise (freemotion) - 140lb @ 10 x2, 160lb @ 10 x 2
Friday - 1/16/09 - Cardio Only, Moderate
A.M. Treadmill, 30 min - incline 5, speed 3.7
Saturday - 1/17/09 - Circuit + Cardio
Circuit 1 - 2 times w/no rest
Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Hyper Ham Curls - 15 x 2
Knee Ins - 15 x 2
Circuit 2 - 2 times w/no rest
OH DB Shoulder Press - 15's @ 20 x 2
Lunge - 15's (30) @ 15 x 2
Close grip pull downs - 50lb @ 20, 15
SL Deadlift - 60lb @ 20, 15
Leg Raises - 15 x 2
Circuit 3 - 2 times w/no rest
EZ Bi Curl - 28lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Rope press down - 50lb @ 20 x 2
Leg raise off bench - 15 x 2
20 min cardio post w/o - Elliptical
Monday, January 19, 2009
Mission: Incredible Shrinking Woman
Hey hey hey...been a long time, I shouldn't have left you...without a dope beat to step too...(LOL..I think that's how the song goes but I'm old and I forget).
So I've been absent for a while and think I realize that there is no way I can blog every day...that was an awful tall order for myself with my schedule. Here's the recap...
December dieting/training was a joke...between my grandfather being in the hospital, the holidays, the holiday parties, the traveling and oh...me being sick for like 3 weeks...well let's just say not much got done and I even managed to gain a few more lbs.
January started off with the flu where I was knocked on my arss for 5 days and managed to loose about 5 lbs...not the best way to go...but I'll take it (I'll cut off apendages if necessary LOL). So the real training and diet started last Monday - officially 19 weeks from my first (goal) show May 30th. Sully and I both agree that if around the 6/8 week mark we don't think I can make the 30th, then I will pick another show. But 5/30 is the target right now.
This first program is a 6 week program and was about 6 pages long when I printed it out...complex...but I LOVE it. I love variety and so far this it's great for training.
The dieting part for me always sucks...but it is what it is and actually right now I'm eating quite a bit. You can check that part out on my fitday journal which I have been updating daily since last Monday. No pounds lost yet, but it always takes my body a while to get into the fat burning mode. It gets mad at me for a period of time before it lets go.
Starting the diet and training last week was a challenge because I had a training class that I had to commute to every day and that made my normal schedule a little off...but I was proud of myself for sticking to all the training even with that commute curve ball. So I will post all of my w/os from the past week a little later today!
If you're still around and following my blog...thanks for hanging with me...it's going to be a long but worthwhile journey!
Later...T
So I've been absent for a while and think I realize that there is no way I can blog every day...that was an awful tall order for myself with my schedule. Here's the recap...
December dieting/training was a joke...between my grandfather being in the hospital, the holidays, the holiday parties, the traveling and oh...me being sick for like 3 weeks...well let's just say not much got done and I even managed to gain a few more lbs.
January started off with the flu where I was knocked on my arss for 5 days and managed to loose about 5 lbs...not the best way to go...but I'll take it (I'll cut off apendages if necessary LOL). So the real training and diet started last Monday - officially 19 weeks from my first (goal) show May 30th. Sully and I both agree that if around the 6/8 week mark we don't think I can make the 30th, then I will pick another show. But 5/30 is the target right now.
This first program is a 6 week program and was about 6 pages long when I printed it out...complex...but I LOVE it. I love variety and so far this it's great for training.
The dieting part for me always sucks...but it is what it is and actually right now I'm eating quite a bit. You can check that part out on my fitday journal which I have been updating daily since last Monday. No pounds lost yet, but it always takes my body a while to get into the fat burning mode. It gets mad at me for a period of time before it lets go.
Starting the diet and training last week was a challenge because I had a training class that I had to commute to every day and that made my normal schedule a little off...but I was proud of myself for sticking to all the training even with that commute curve ball. So I will post all of my w/os from the past week a little later today!
If you're still around and following my blog...thanks for hanging with me...it's going to be a long but worthwhile journey!
Later...T
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