May 11th and 12th, 2010

Ok so my workouts are going to be more of a 3 day split now because it's really what I have time for. Also, I'll be doing cardio 3 times a week also. This morning I was really just doing what I felt like doing....but next time I do hmstrgs I'd like to actually add in the biceps to this workout and then do back with chest and shoulders and triceps and quads. Joe what do you think of that idea?

Tuesday:

Cardio only 30 minutes moderate intensity


Wednesday:

Hamstrings
DB sumo squat 3x12,12,10 65,65,65lbs
BB SLDL 4x15,16,15,15 65,65,65,65lbs
Seated leg curl 3x10,11,10 35,35,35lbs
Butt blaster mchn 3x12,12,12ea 25,25,25lbs
Seated calf raises 3x15,15,15 25,20,15lbs

May 3rd, 2010

AM Cardio
45 minutes moderate intensity

PM Chest and Biceps
Flat DB press 3x9,7,7 40,45,45lbs
Inc. DB press 3x8,9,8 30,30,30lbs
Inc. Db fly 3x13,10,10 15,20,20lbs
Preacher curl 3x6,5,5 10ea side,10ea side,10 ea side
Db hammer curl 3x7,8,8 20,15,15lbs

Felt great for this workout. I had a good spotter for the flat DB's, I just felt my range lacking a little towards the end so I stuck with the 45's instead of moving to the 50's today.

Updates 8 weeks out

Updates

Weight: 129lbs
Waist: 27 inches
Hips: 36.5 inches

May 2nd, 2010

Rest day.

May 1st, 2010

Wow....resting really made me feel better after not lifting for 3 days

AM Cardio
45 minutes moderate intensity

PM Lifting
Legs (did a combination of different things, as I forgot my lifting program at home and was just happy to be back at the gym!!)
DB walking lunges 4x12,12,12,12each side
25,25,25,25 lb dbs
Squats 3x8,8,8 85,85,85lbs (my hip flexors felt so tight it was really a challenge to get much range today)
Leg extensions 3x8,8,10 65,55,50lbs
Single leg leg curl 3x11,10,10 10, 7 1/2,5lbs
Seated calf raises 4x15,20,15,15 15,10,10,10lbs
stretching 5 minutes

May 1st, 2010

Edit Post Delete Post

So this past week was very mentally and physicallly exhausting. I'm glad I was clear with Joe about what has been happening with my energy level, because honestly I felt like giving up on myself so much this week. I took a few days off and today I feel like a new woman! I guess sometimes your body really needs to rest, and it will tell you loud and clear!! On another aspect of life, I taught a great spin class this week, and I am going to apply to teach at another facility as well. Also I got a part time job working at S Factor where I take pole dancing class! This means that I take class for free now,which is saving me money! I'm really excited!! I am also in a position to possibly move myself up the ladder with the company as they continue to grow if I do a good job there. I am so grateful to have this job, because I was concerned financially I wouldn't have the money to continue to pay for class. Now I get free classes, and possible opportunities to grow with the company if this works out well. I'm excited for the new things I am creating in my life! I'm also hoping to add more classes for myself to teach in spinning, as I so enjoy it and now have wait lists for people to take my class!!

April 29th and 30th 2010

Thursday:
Cardio 45 minutes moderate intensity

Friday:
Cardio 45 minutes moderate intensity

I'm going to go back to lifting tomorrow. I really think my body is just run down and needed a rest. Honestly I can't remember the last time I've felt like this. My body is getting better as I feel a bit more energized. Hopefully the small break will do me well:)

April 28th, 2010

Dear Journal,
I am so tired today I could fall over. I don't know what the problem is. I had to just do cardio today, even though I had planned on lifting. I have to train a client this evening and go grocery shopping. I am conserving energy so I don't actually fall over in the street in nyc. I think a made a good choice to rearrange my lifting to tomorrow and friday. what do you think? I can't believe I'm talking to myself on this journal, but maybe someone will read it and laugh. I hope so! How do I get more energy? ahhhhhhhhhhhhhhhhh


Cardio only today
HIIT intervals
5 min. warm up
17 intervals
cooldown

April 27th, 2010

Edit Post Delete Post

AM Cardio HIIT intervals 5 min. warm up 17 intervals cool down PM Chest and Biceps Flat db press 3x10,8,7 40,40,40lbs Inc. hammer strength mchn 3x8,8 10 30ea,30ea,25ea Inc fly 3x10,8,8 15,20,20lbs Preacher curl 3x10,8,8 7 1/2ea, 10ea,10ea DB hammer curls 3x8,7,7 20,20,20lbs stretching 5 minutes feeling a little tired today.....but I'm sure tomorrow will be a much more energized day - it all balances out in one way or another.

April 26th, 2010

Edit Post Delete Post

Monday 4-26-10 Cardio only HIIT intervals 5 minutes warm up 17 intervals cooldown I got an email from the place I take pole dancing classes at, and they are looking for a receptionist there. I am going for an interview on Friday. How great would that be to work at the place that gives me so much release and serenity! I had a really great night's sleep last night....very peaceful!:)

April 25th, 2010

AM Cardio
45 minutes moderate intensity

PM Back and Hamstrings
Asst pullups 4x5,6,7,7 10p,11p,11p,11p
Bent over BB row 3x8,7,8 65,70,70lbs
BB SLDL 4x4,9,7,7 125,95,115,115lbs
Cable straight arm pulldowns 3x11,10,10 45,45,45lbs (this was supposed to be with a rope and pullover but the gym was packed and I replaced the exercise with this.)
Seated leg curl machine 3x11,10,10 50,50,50lbs (this was supposed to be lying db leg curl but the gym was packed and this was more convenient to do today)
Abs 5 minutes
stretching 5 minutes

Felt somewhat tired today. I am also glad I kept my focus, because there seemed to be ALOT of men working out today....like you would've thought they were giving something away for free at the gym today. It was really annoying to be honest. Also, people kept looking at me in between sets, I don't know why, but they were. I felt like I wanted to crawl under a rock - it was strange. Maybe because I was the only girl there....but it felt weird - I cant really explain it. I got into that "introverted state" in between sets. I just wanted to close my eyes after my sets were over because I just felt the people looking at me. I don't know if this sounds like I'm crazy or not, but whatever - it's my journal lol. Also, I asked a guy if I could work in with him on the cable machine and he looked afraid of me and then just let me have it. I dont think I came across as mean, but maybe I looked intimidating to him. I kind of felt bad that he just left the machine because of me, but oh well.

Oh, and I achieved my 7th day yesterday from my reward system. Pedicure for me! yeayyy I'm going to get that done tomorrow!




__________________

Gina's Reward System!
10 days = Manicure
14 days = New Summer Dress from Express
20 days = New Ipod
25 days = Massage

Updates 9 weeks out from INBF Hercules

Updates April 25th, 2010

Weight: 129lbs
Waist: 27 inches
Hips: 36.5 inches

April 24th, 2010

Rest day today.

April 23rd, 2010

First off, I'd like to wish Team Franco and all competitors good luck at the show tomorrow! I would also like to congratulate Joe on the show in advance, cause he is a fantastic promoter....and coach!

AM Cardio
HIIT intervals
5 minutes warm up
15 intervals
5 minutes cool down

PM Shoulders and Triceps
Standing db laterals 3x6,7,11 12.5,12.5,10lbs
BB shrugs 3x10,9,8 125,125,125lbs
Dips 3x6,6,6 bodyweight
Slight incline db shoulder press 3x11,11,10 25,25,25lbs
Cable rope pressdowns 3x10,9,10 45,50,45lbs

April 22nd, 2010

Edit Post Delete Post

AM Cardio HIIT intervals 5 minutes warm up 15 intervals 5 minutes cooldown PM Legs Squats 3x8,8,7 85,85,85lbs Leg Press 4x9,8,7,7 320,330,340,350 Sissy Squats 3x16,15,15 10,10,10lbs BB lunges 3x10ea,11ea,10ea 55,55,55lbs Seated calf raises 4x16,15,18,20 25,20,15,10lbs stretching 10 minutes I am definitely looking leaner and feeling great about my prep. I am what you call "in the zone". A shift definitely has happened, and onward and upward with constant progression everyday. Also, funny thing happened at the gym- I was doing my lunges and on the 2nd set I dropped to my knee lost my balance and almost couldnt get up. I just said "****" out loud....and forced myself up and continued the set. It was a little scary, but I found my way up. I'm getting alot of looks at the gym now - my body must really be changing great day today...and I am so grateful. Also, doing well with the reward system...I think about it at least once a day and so far I am at 4 days and have 3 days till I get the Pedicure! __________________ Gina's Reward System! 7 days = Pedicure 10 days = Manicure 14 days = New Summer Dress from Express 20 days = New Ipod

April 21st, 2010

Rest day today.
Today someone asked me if I was getting ready for a show - :) smiles for that one yeahhhh!

April 20th, 2010

Cardio only today
45 minutes moderate intensity
abs 5 minutes
stretching 5 minutes
Arms are looking tighter - really happy about this!! yeayyyy

April 19th, 2010

Edit Post Delete Post

AM Cardio HIIT intervals 5 min. warm up 15 intervals 5 minutes cooldown PM Back and Hamstrings UH lat pulldown 3x7,6,7 80,90,90lbs Icarian t-bar row 3x8,7,6 35,40,40lbs Db deadlifts 4x 9,6,6,8 45's,55's,55's,55's Vbar cable row 3x11,11,10 40,40,40lbs Seated leg curl 3x9,8,7 55,65,65lbs stretching 5 minutes I taught a FIERCE spinning class tonight! my favorite line that i used during class was "you want something go get it! you have to protect your dream."

April 18th, 2010

AM Cardio 45 minutes moderate intensity

PM Chest and Biceps
Inc. BB press 3x8,7,8 75,75,75lbs
Inc. hammer strength iso-lateral press machine 3x5,8,7 45ea,35ea,35ea lbs (*I was supposed to do Db inc presses but the free weight area was loaded with people, and I just didn't want to deal with all of them and working in on a bench etc etc)
Db flat fly 3x8,10,11 20,15,15lbs
Inc. db curl altnt 3x8ea,6ea,6ea 20,25,25lbs
Cable rope curl 3x10,9,9 35,35,35lbs

I just moved so many things around in my apartment today....and I made this little corner for my bike and started decorating the walls with quotes and pictures.....it's really cool. I may take a picture of it when I complete the wall and post it on here. I had this idea when I woke up this morning!

Updates 10 weeks out from INBF Hercules

Updates

Weight: 129lbs
Waist: 27 inches
Hips: 36.5 inches

April 17th, 2010

Saturday 4/17/10
Pole dancing class
Cardio HIIT
5 minutes warm up
15 intervals
5 minutes cool down

I have a new motivation thing I'm starting for myself to keep myself mentally focused on sticking to my contest prep plan perfectly. I have developed a reward system. When I hit my numbers exactly everyday for a certain amount of days....I get a reward! This may sound childish, but I wanted to create something to keep my focus continuing.
I am posting it on my signature so it sticks with me always until I achieve each one and complete them. I will create a new one each month. Here is the one for April! It is going to look like this:

Gina's Reward System (Start date: April 18th,2010)
7 days of hitting numbers exactly = Pedicure
10 days of hitting numbers exactly = Manicure
14 days of hitting numbers exactly = New Summer Dress from Express
20 days of hitting numbers exactly = New Ipod

April 16th, 2010

Cardio only today
45 minutes moderate intensity
My legs are SOOOOORRRREEE from my leg workout yesterday!! love it baby!

April 15th, 2010

Thursday 4/15/10
AM Cardio
HIIT intervals
5 minute warm up
15 intervals
5 minute cool down

PM Legs
Leg press 4x8,8,7,8 270,320,340,320
Squats 4x7,7,8,7 85,85,85,85
Sissy squats 3x15,15,15 10,10,10lbs
BB lunges 3x12ea,10ea,11ea 45,55,55lbs
Calf raises 4x16,16,20,20 15,15,10,10lbs
stretching 5 minutes

April 14th, 2010

Edit Post Delete Post

Cardio only today 45 minutes moderate intensity stretching 5 minutes. I'm tired....oh and now I keep thinking of Snickers thanks to Dave's post lol. I'm going to bed goodnight team franco xoxo

April 13th, 2010

Edit Post Delete Post

Today was a very "powerful" day. I got up and did my cardio...that rocked! then I got dressed and put on pants that were loose on me and I had to pull the belt to the last notch and it was a significant sign that I'm moving along well then I get to work and the secretary comments and says "Gina...you're really losing weight! How much weight are you planning to lose?" then at lunch someone said "are you losing weight?" then I worked out, and was able to do all 3 sets of dips unassisted! yeayyy. then I went to grocery store by my apartment that was just renovated....and it is now double the size! I came home and made some interesting chicken with breadcrumbs and mustard...wow - that was smart of me ok and here's the workouts... AM Cardio HIIT 5 minutes warm up 15 intervals 5 minutes cool down PM Shoulders and Triceps DB standing lat raises 3x7,6,9 15,15,12.5lbs BB shrugs 3x10,9,9 125,135,135lbs Seated inc. db shoulder press 3x10,9,9 25,25,25lbs Dips 8,6,6 (unassisted, then I felt dizzy after the last set and my ears were popping so I didn't do the 4th set) Rope cable pressdowns 3x10,9,10 45,45,40lbs stretching 5 minutes

April 12th, 2010

Edit Post Delete Post

Cardio 45 minutes moderate intensity. Abs 5 minutes stretching 5 minutes ...I taught spinning tonight I love it! Class was fantastic! The place I am teaching at is a semi-private class setting with only 3 bikes - so I ended up having 1 girl in class. She did great! I was super intense as always and I was really in her face since it was just her in class. *After I left, there was another class going on that the girl who was in my spinning class was taking....I walked out the door, and the teacher of that class says "oh my god, she is so intense!" and the other girls were like "yea, I heard her teaching, she is tough...really intense class!" I was so excited to hear that as I walked out! yeayyyy!

8 weeks out Updates

Updates

Weight 130.5 lbs

Waist 27.5 inches

Hips 37 inches

April 10th and April 11th 2010

Saturday 4/10/10
Cardio only HIIt
5 minutes warm up
15 intervals
10 minute cool down

Sunday 4/11/10
AM Cardio 45 minutes moderate intensity

PM Legs and Back (I did another modified version because the foot is still recovering)
Squats 4x7,7,7,7 85,85,85,85lbs *really focusing on my depth and form as I realized yesterday at the camp my depth really needed work.
UH lat pulldown 3x7,6,7 70,80,80lbs
Icarian row WG 3x9,8,8 25,25,25lbs
Asst WG pullups 3x7,8,8 13p,13p,13p
Single leg leg curl 3x10,9,10 each leg 5,2.5,2.5lbs
Butt blaster machine 3x10,11,10 each 20,25,25lbs
stretching 5 minutes.

I have to say that as much as I felt super motivated after that camp, I was really one of the most out of conditioned women. They were much leaner than I was for the most part. I got a little upset about it at first, but then I just flipped it and thought of how more motivated I should be by that - not discouraged.

April 9th, 2010

Rest day today.

I'm going to Angela Mraz's fitness camp tomorrow in NJ.
I know there will be some things we are doing in the gym, so I'm going to not lift today to keep my body fresh for tomorrow in case there's a workout involved.

April 8th, 2010

Cardio only today
45 minutes moderate intensity
stretching 15 minutes.....doing some extra foam rolling for the calves and the foot is recovering nicely.

April 7th, 2010

MY WORKOUT KICKED ASS TODAY!!  I FREAKIN ROCK!

Legs (note, this is a modified version of the workout I should have done according to Joe Franco's plan, but I wanted to do what I could with as least pain as possible on my foot)  I am so so so happy with how this went.....seriously I'm like glowing that this workout went so well! I am grateful for the mentality I had to get through this with serious fierceness!

Leg press 5x 9,8,8,8,8 270, 290, 320,330,330lbs
Leg extensions 3x10,9,12  95,95,80lbs
1 leg leg curl 3x10,9,11ea  15,10,7.5lbs
Butt blaster machine 3x10,10,10ea  20,20,20lbs
Single leg calf raises 3x15,15,13each 30,30,30lbs
Seated calf mchn 3x15,16,20  25,15,15lbs
stretching - about 15 minutes ....I stretched everything and then foam rolled the calves and feet -that was painful but necessary.

April 6th, 2010

AM Cardio 45 minutes (the arc trainer was ok with my foot issue)
stretching 10 minutes

PM Chest and Biceps.....this foot thing has really been annoying and I've iced it 3x today - the workout was better towards the end, but I struggled with some rather light weights today.  I kept going though, even though my foot killed me all day.
BB incline press 3x8,8,9 65,65,65lbs
DB incline press 3x8,8,8  35,35,35lbs
DB flat fly 3x12,12,12 15,15,15lbs
Db seated incline curls 3x8each, 6 each, 6 each 20,25,25lbs
Cable rope curl 3x10,10,9  35,35,35lbs
Abs 5 minutes

I am doing legs tomorrow....even if i have to do all unilateral work on my left leg - the legs have to get trained.  I just want to be able to walk better! ahhhhhh!

Monday April 5th, 2010

AM Cardio 45 minutes

PM Shoulders and triceps
BB seated ohead press 3x9,5,9 60,65,55lbs
Seated machine lat raises 3x7,8,8  30lbs,25lbs,25lbs
Db front raises 3x11,7,12 each arm  15,20,15lbs
Rope pressdowns 3x10,9,9  45,45,45lbs
Db 1 arm kickbacks 3x12,12,12 12.5,12.5,12.5lbs
stretching 5 minutes

I did something to the side of my foot.  I ran outside for my cardio for the past 3 days....I must have twisted it or something...I can barely walk on my right leg.  I'm icing it and everything.  Tomorrow either the bike, arc trainer or the rower for cardio.  I'm gonna start with the arc trainer and see how it goes - either way the cardio has to get done - so I better be ready for anything. 

April 3rd and 4th, 2010

April 3rd, 2010
Cardio only 60 minutes ran outside

April 4th, 2010
Spinning class 45 minutes




* I had a rough couple of days friday night leading into saturday day with food.  I really emotionally let myself go and turned to food.  I am totally on top of things now with my head in the game to be my very best everyday.  The past is over, and all I can do is focus on feeling as if I am at my destination and work everyday towards bettering myself as a competitor. 

April 2nd, 2010

AM Lifting
Chest and Biceps
BB incline press 3x10,7,8  65,75,75lbs
Db incline press 3x8,9,10 35,35,35lbs
Db flat fly 3x13,10,10  15,20,20lbs
Db incline curls 3x5,5,5 each arm   25,25,25lbs
Cable curl 3x10,9,10  45,45,40lbs
Abs 5 minutes
Stretching 10 minutes


PM Cardio
Cardio 45 minutes moderate intensity

*I attempted to change the email address on here...it wouldn't let me.  how do I fix that.  damn I'm so not good with computers lol.

March 31st, 2010 and April 1st, 2010

3/31/10
Cardio only 45 minutes moderate intensity

4/1/10
AM Lifting
Shoulders and triceps
Standing lat raises 3x10,7,7  12.5,15,15lbs
Bb shrugs 3x9,9,9  115,115,115lbs
Seated slight incline db shoulder presses 3x11,10,10 25,30,30lbs
Dips (BODYWEIGHT NO ASSISTANCE YEAYYY) 4xfailure
6,5,6,6
Cable rope pressdowns 3x10,10,9  45,45,45lbs
stretching and foam rolling 10 minutes

PM Cardio
Spinnning class 45 minutes

I just got hired to work at a training facility to teach spin classes.  I'm really excited.  Tonight is my first class!

March 30th, 2010

Legs
Leg press 4x9,8,8,8   270,290,300,300lbs
Squat 3x8,8,10   85,85,85lbs
BB lunges 3x12ea,10ea,10ea  45,55,55lbs
Sissy squats 3x15,16,16   10,10,10lbs
Calf raises 4x15,15,15,15  35,35,35,35lbs

Cardio - 45 minutes moderate intensity


Feeling super focused and motivated now. 
I'm really proud of myself - I think I've made a positive shift after yesterday.

March 29th, 2010

Rest day today.  I'm going to a spinning certifcation course today that is for 2 days.
I have to say I feel really kind of stuck.  I evaluate my progress and feel like it's not good enough.  I evaluate myself and just feel like a loser today to be quite honest.
I feel so weak minded today....yesterday I felt weak minded, today I feel sort of empty.
I have pulled out a couple of books from my bookshelf that will hopefully give me some motivation. 
I'm not one to give up, or be down on myself, but I feel very very weak minded.
I'm not sure why this is happening.  Usually I'm so motivated and inspired. 
I'd love some words of wisdom from my fellow competitors on here.  I'm feeling like all the inspiration, motivation and drive is being sucked out of me. What is happening?

March 28th, 2010

cardio 45 minutes moderate intensity

10 weeks out Updates

Updates

Weight: 130.5lbs (1/2 lb higher than last week)
Waist: 27 inches (dropped 1/2 inch from last week)
Hips: 37.5 inches (same as last week)

March 27th, 2010

Shoulders and Triceps
BB press 3x8,7,8 55,55,55lbs
Lat raise machine 3x7,8,8 35,30,30lbs
DB front raises 3x11,7,12 each side 15,20,15lbs
Rope pressdowns 3x11,10,9 50,50,50lbs
DB 1 arm kickbacks 3x12,12,12 12.5,12.5,12.5lbs

Cardio - 45 minutes moderate intensity

March 26th, 2010

AM Cardio 45 minutes moderate intensity

PM Back and Hamstrings
WG lat pulldown 3x6,7,6  90,80,80lbs
DB 1 arm row 3x10,9,9 35,35,35lbs
BB deadlifts 3x6,7,6 115,115,115lbs
DB pullover 3x10,10,10 45,45,45lbs
Seated leg curl 3x12,11,11 50,50,50lbs (I did less weight rather than more with less reps because my lower back was bothering me a little)
stretching 5 minutes

March 25th, 2010

Rest day today.

March 24th, 2010

Cardio only 45 minutes moderate intensity

I'm breaking up my workouts differently this week...going to train tomorrow and saturday and do a rest day today. My schedule is a little different this week.

March 23rd, 2010

Edit Post Delete Post

Cardio only today hiit 5 min warm up, 15 intervals, 3 min cooldown Abs 5 minutes Stretching 5 minutes really tired....but i'm a warrior...rawrrrr

March 22nd, 2010

AM Cardio 45 minutes moderate intensity

PM Chest and Biceps
DB incline press 3x10,9,8 35,35,35lbs (I should have gone for a 6-8 rep range and done 40's today....but my elbow was bothering me so I chose to go with higher reps for a safety precaution)
BB flat press 3x10,10,8   85,85,90lbs
Asst chest dips 3x7,6,6  6p,6p,6p
BB curl 3x7,6,6  55,55,55lbs (I stayed with the 55 rather than go up to 60's because of my left elbow bothering me a little)
Cable rope curls 3x10,9,8  35,40,40lbs
Stretching 5 minutes

March 21st, 2010

Legs
Leg extensions 2x10,9 95,95lbs
BB front squats 4x6,7,7,7   85,85,85,85lbs
Db step ups 3x10,10,11 each side  25,25,25lbs
DB sumo squats 3x11,10,10 70,70,70lbs
Calf raises single leg 5x15,15,15,16,16 50,50,50,50,50lbs
Abs 5 minutes
Stretching 5 minutes

I had a great workout today....meditative, intense and solid.

11 weeks out Updates

Updates

Weight 130 lbs (dropped 1/2 lb)
Waist 27.5 inches (same as last week)
Hips 37.5 inches (same as last week)

March 20th, 2010

Ok, all I have to say is I'm exhausted.

Pole dancing class today....really emotional.  I cried.  I'm telling you this movement gets into my SOUL!!

PM Shoulders and Triceps
BB press 3x7,7,6 55,55,55lbs
Seated lat raises on machine 3x8,7,6 25,35,35lbs
Db front raises 3x10ea,10ea,11ea 15,15,15lbs
Cable rope pressdowns 3x10,9,8 45,50,50lbs
DB 1 arm kickback 3x10,11,10 12.5,12.5,12.5lbs

I'm so freakin exhausted right now.  Also I'm cranky.  Also I am in "man hating mode"........just annoyed by men in general lately.  Except for everyone on this board - all you guys totally rock and I love you all!
Oh, and WHY is my right shoulder cap more defined than my left???
I feel like I want to go outside and sit in the park right now but i'm so tired that I cant move from this chair! lol

March 19th, 2010

Edit Post Delete Post

AM Cardio 45 minutes moderate intensity PM Back and Hamstrings WG lat pulldown 3x8,7,6  80,80,90lbs BB deadlifts 3x7,7,7 105,105,105lbs Db 1 arm rows 3x9,8,8 35,35,35lbs DB pullover 3x10,10,10 40,40,40lbs Seated leg curl 3x8,10,10 65,50,50lbs stretching 5 minutes really excited about doing "almost" 90lbs on the lat pulldown.  I looked at it and just thought "wow.....I'm almost pulling down 100lbs on this" .....even though I know on the cable machines they are plate loaded and not the same as a real iron amount of weight - just made me smile

March 18th, 2010

Cardio 45 minutes moderate intensity
Abs 5 minutes

I'm tired!!!

March 17th, 2010

AM HIIT
5 min warm up
15 intervals
5 min cool down

PM Chest and Biceps
DB incline press 3x10,8,6   35,40,40lbs
BB flat press 3x10,8,8   85,85,85lbs
Asst chest dips 3x7,6,7   6p,6p,6p
BB curl 3x7,5,6  55,60,55lbs
Rope cable curl  3x10,9,9  35,30,30lbs

Felt great about this workout, had a fantastic spot on the incline presses, my biceps look too big in the mirror when i do the rope cable curls....kind of freaked me out actually.

March 16th, 2010

Rest day.

March 15th, 2010

AM Cardio 45 minutes

PM Legs
Leg extensions 2x10,10  95,95lbs
Front squats 4x6,6,6,7   85,85,85,85lbs
DB sumo squat 3x11,10,10   60,70,70lbs
Db step ups 3x10,10,10ea   25,25,25lbs
Single leg calf raises 5x20,15,15,15,16   35,50,50,50,50lbs
stretching 5 minutes

my energy is starting to dwindle while i'm at work during the day.  I work with kids, so coffee is out of the question while I'm actually working.  I sort of don't know what to do about this.  Any suggestions Joe? 

March 14th, 2010

Cardio 45 minutes moderate intensity.

12 weeks out Updates

Updates

Weight 130.5lbs (dropped 1 lb from last week)
Waist 27.5 inches (same as last week)
Hips 37.5 (dropped 1/2 inch from last week)

March 13th, 2010

rest day today.

March 12th, 2010

Edit Post Delete Post

Back and Hamstrings WG lat pulldown 3x6,8,8 80,70,70lbs BB deadlift 3x8,6,7 95,105,105lbs DB 1 arm row 3x8,8,8 35lbs DB pullover 3x11,10,10 35,40,40lbs Seated leg curl 3x8,10,10 65,50,50lbs Felt awesome about this workout.....really noticing definition in my shoulders and starting to see my midsection leaning out more and more everyday.  Horrayy!!

March 11th, 2010

Edit Post Delete Post

AM Chest and Biceps Db incline press 3x6,8,8 40,35,35lbs BB flat press 3x10,8,8 85lbs Asst chest dips mchn 3x7,6,6 7p,6p,6p BB curl 3x7,6,6 50,55,55lbs Rope cable curl 3x8,9,10 40,35,35lbs PM Cardio 45 minutes moderate intensity I looked at my biceps during the bb curls, saw veins everywhere, saw my arms tighter and was so motivated.  Love it when that happens!!

March 10th, 2010

Edit Post Delete Post

Cardio only today. HIIT 5 min warm up, 15 intervals, 5 minutes cooldown. Abs 5 minutes Stretching 5 minutes.

March 9th, 2010

Edit Post Delete Post

AM Shoulders and triceps BB press 3x8,6,7 50lbs Seated mchn lat raises 3x6,8,8 35lbs,25lbs,25lbs DB front raises 3x12,9,10 15lbs,20lbs,15lbs Tricep cable rope pressdowns 3x10,8,8 40,45lbs,45lbs DB 1 arm kickbacks 3x11,10,10 12.5lbs PM Cardio 45 minutes moderate intensity I started to really see significant differences in my upper body today during my workout.  It made me very grateful for the focus and hard work I have been doing, and also grateful for Joe's guidance.