Sunday, March 8, 2009

It's been a great weekend! Yesterday I spent some quality time with Wade. Then last night we went to dinner at Nava's (my 2nd cheat meal for the week) w/our good friends Hanley and Nancy and their daughter Samantha. I also enjoy spending time with them!!

I didn't post my workout from yesterday so I will go ahead and add it today.


Saturday: Arms
Biceps:
Cable curls 3 sets of 12 (35lbs first set, 40lb second set, and 45lbs third set)
Dumbbell curls 3 sets of 12 20lbs
21s x 3 sets 30lbs
Triceps:
Cable Pressdowns 3 sets (30lb first set, 40lb second set, and 45lbs third set)
Seated dips 3 sets of 12 w/90lbs
overhead skull crushers 3 sets of 12 w/20lb dumbbell


Sunday: Legs
Tripple Set:
1st and 2nd set
Leg press (1 45plate each side) x 12
Hack Squats x 12
Leg Extension (45lbs) x 12

3rd set
Leg press (70lbs on each side) x 12
Hack squat x12
Leg Extension (45lb) x 12

Lying leg curls
3 sets 12 w/60lbs
single leg curls
3 sets 12 /w15lbs

Calves:
Leg press machine 3 sets 15 (115lbs)
seat calves 3 sets 15 (45lb plate)

Wednesday, March 4, 2009

I got the day off from working out today. I had to work at the hospital today so I am just too wiped out. I realized I didn't post my workout yesterday.

Back day
hyperextensions 15 reps x 3 sets
Deadlifts 12 reps (95lbs) x3 sets
Bent over rows
12 reps 1st set (30lbs)
12 reps 2nd set (40lbs)
12 reps 3rd set (50lbs)

Cable upright rows
12 reps (45lbs) x 3 sets


Wt ass't pull ups
12 reps x 3 sets

Rear Delts
12 reps (15lb dumbbells)x 3sets

Abs
25 min bike

Diet is the same as yesterday except I got a cheat meal for dinner...La Parilla. I am allowed 2 cheat meals a week. Since I am working the next 3 days I decided last night to take one of my cheats the other will be Sat. We are going to dinner at Nava's w/some friends. Can't wait!

Monday, March 2, 2009

I had a wonderful time spending the day w/my mom today. She lives in Rome so I don't get to see her as much as I would like. We headed up to Chattanooga for a little shopping. I am really glad we were able to do something but I am beat from all the driving.

I headed to the gym after dropping Wade off at school this morning. The intensity of my workouts has increased soooo much since I've started working out w/Tim again. I'm glad to have my training partner back.

Today was chest and shoulders day. Here is what I did:
incline presses 12reps w/the bar (45lbs)
12reps w/10lbs on each side (65lbs)
12 reps " " "

machine presses 12 reps 45lbs
12 reps 55lbs
12 reps 55lbs

Incline flies 12 reps 10lb dumbbells
12 reps 15lbs
12 reps 15lbs

Cling and press 8 reps (45lbs)
8 reps (45lbs)
10 reps (45lbs)

side laterals leaning on incline bench
12 reps (8lb dumbbells) x 3sets

Cable Upright rows 12 reps (45lbs) x 3 sets

Rear Delts 12 reps (15 lbs) x 3sets

Abs

20 min on eliptical
25 min on bike


Food: (still taking inflamma trim)
meal 1: breakfast steak w/ 1/2 cup oatmeal
protein shake
grilled chicken, sweet pot, asparagus
protein shake
grilled chicken salad w/sweet pot at Outback

1 gallon of h2o

Tomorrow is back day woohoo. I have to say that I am feeling soooo much better. I can't get over how much more energy I have. Why do I ever let myself fall off the wagon?

Sunday, March 1, 2009

Wow, it's almost been a week and I haven't posted anything. Well the good news is I've just been really busy and I haven't fallen off the wagon!YEAH!!!

I've gotten all my workouts in this week and didn't cheat on my diet at all! I am also now down to 130lbs. I'm pretty excited about that.

I reconnected with a good friend this week and we have a lot of great ideas in the works and I am just so excited about Tim and I's future. I'm not ready to say just yet what is going on but I think our business is about to explode and we have some new business adventures in mind we are pursuing.

Anyhooo, We had a GREAT workout today. I got up at 6:30 (just woke up on my own feeling great, not at all tired). I had a protein shake (1 1/2 scoop Micell Edge) then I went up to the studio and worked on a couple of suits. I ate a breakfast steak and oatmeal 1/2 cup at around 9:30 (2 caps Inflamma Trim). We then went to church and heard a great sermon. At 12:30ish I had another breakfast steak and oatmeal. Then we headed for the gym. Tim and I trained together...I love when I get to train w/him b/c he knows how to push me to the next level. Here was our workout (of course this is my wt listed not his as he lifts much more than I do):

Squats:
12 reps w/bar (bar weighs 45lbs) as a warm up
12 reps w/10lbs on each side (65lbs total including bar)
12 reps w/20lbs on each side (85 lbs total)
12 reps w/30lbs on each side (105 lbs total)

Walking lunges:
length of gym and back w/8lb dumbbell in each hand x 3 sets

Leg Extension:
12 reps w/45lbs
12 reps w/50lbs
12 reps w/50lbs

One legged leg curls superset w/stiff leg deadlifts
12 reps each leg, leg curls w/10lbs then 12 reps stiff legs holding 20lb dumbbells
12 15lbs 12 " " " "
12 " " " 15lbs 12 " " " "

Calves:
leg press machine superset w/standing calf raises
15 reps 95lbs superset w/15 reps holding 1olb plate single leg
15 reps 115lbs 15 " " " " "
15 reps 135lbs 15 no wt both legs at once

25 min on bike
20 min eliptical

I then had a protein shake. 2.5 hours later I had another breakfast steak and 1/2 cup oatmeal. It is 9:00 and I am about to have my final shake of the day and then it is off to bed. I know I had a lot of steak today which isn't the norm. but total it was less than 10oz. I also had 1 gallon of H2O. I am truely amazed at how easily I have slipped backed into my diet. My mood is soooo much better which is crazy. I can't explain it but I'm not going to question it!

Oh I almost forgot we did measurements today. I will have to try to find the ones we took a couple of weeks back when I got started so I can post them.
waist 28"
Breast 38"
Hips 38"
quad 23" (each)
calf 14" (each)
bicep 12" (each)

I don't know if I am brave enough to do pictures yet. Who knows maybe tomorrow. I like to do photos b/c it really lets me see how I am progressing.]