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

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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

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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

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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

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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

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

March 9th, 2010

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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.

March 8th, 2010

Legs
Leg extensions 2x10 95lbs
Db sumo squat 3x10 55,60,65lbs
BB front squat 3x6 85lbs
Db step ups 3x12ea 15,15,25lbs
sl calf raises 5x15ea. 40,35,35,35,35lbs

Felt great about this workout, also the last set of step ups on my left leg was so hard as my legs were really tired at that point....really glad I finished the set!
*I have attempted to make my workouts more clear in my journal.  I would love it if I got some responses from all you beautiful people on here to let me know if it is more understandable.  Thanks TEAM!! XOXOXOXO

after work......
PM Cardio 45 minutes moderate intensity

March 7th, 2010

Cardio only today
45 minutes spinning class.

13 weeks out Updates

Updates

Weight: 131.5 lbs (dropped 1 lb from last week)
Waist: 27.5 inches (dropped 1/2 inch from last week)
Hips: 38 inches (same as last week)

 

March 6th, 2010

Rest day today.

March 5th, 2010

Back and Hamstrings
UH lat pulldown 3x6-8 70,80,80lbs
BB deadlifts 3x6-8 95lbs
1 arm Db row 3x8-10 ea. 30lbs
DB pullover 3x10-12 35lbs
Seated leg curl 3x8-10 50lbs

i like this day on the workout A program.  DB pullover has become a favorite exercise of mine.

Just curious everyone....Jen had noted that when reading my workouts it's hard to understand...what is it exactly that is difficult?  i will keep the way i write it the same, but I'm just wondering what I can do to help people understand.  thanks! hope everyone has a great weekend!!

March 4th, 2010

Cardio 45 minutes moderate intensity
stretching 5 minutes
wow I am so tired today!

March 3rd, 2010

AM Chest and biceps
DB incline press 3x6-8 35,40,35lbs
BB flat press 3x8-10 75lbs
Asst. chest dips 3xfailure 8p(6,6,7)
BB curl 3x5-6 50,55,55lbs
Rope cable curl 3x8-10 35,35,30lbs

workout felt awesome this morning....really focused, lots of energy

later in the afternoon I will do:
PM HIIT 5 min warm up, 15 intervals, 5 minute cooldown
stretching 5 minutes

March 2nd, 2010

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Cardio only today 45 minutes moderate intensity on the "technogym" cardio equipment that is like you are skating. Ummmmmm has anyone tried this thing??? it is so hard and kicked my ass!! I felt like I was literally skating in a skating ring! abs 5 minutes stretching 5 minutes....I can now get my chest down to the floor when I do a split to the front...awesome!

March 1st, 2010

ok so i just got home from the gym.  This annoying guy tries to talk to me and he goes "wow, you are so focused you didn't even see me" i said "UMM NO, I ACTUALLY SAW YOU AND IGNORED YOU." I don't mean to be rude, but please like why do men think they can come up to me and talk to me just because I've talked to you before, ughhhh so annoying!....GO AWAY!!

onto the workouts...

AM cardio 45 minutes moderate intensity

PM Legs
Front squats 4x6-8 95,95,85,85lbs
Leg ext 2x10 80lbs
DB step ups 3x10-12 15lbs
DB sumo squats 3x12 45,55,55lbs
Single mchn calf raises 5x15-20 35lbs