Archive for June, 2009

TUESDAY, JUNE 30, 2009

June 30, 2009

I was feeling really tired today – not sure why – I slept pretty well. I guess I can blame it on hormones or maybe the humidity. Anyway, I was fighting a headache all day and not really wanting to workout, BUT, that sure is not a good reason, so I plugged in my first ever IPOD and went down to the basement.  Ever so surprisingly, once again, I had a good workout.  It started a bit slow, and I was not into it, but as the workout progressed I felt better and better.  I am documenting this for the times that I really don’t feel like working out.  I feel sooo much better now.  More relaxed and energetic at the same time 🙂

pushup2

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 6

Incline Fly           15 lbs x 15      15  lbs x 12        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

Military Press      35 lbs x 10        35 lbs x8         35 lbs x 8

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 8

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25

Stepper: 45 minutes for 379 calories burned

MONDAY, JUNE 29, 2009

June 29, 2009

I took a few days off from working out.  I’ve been having lots of trouble sleeping which has left me really tired during the day.  It is looking like I might be flying to CA sooner than later as my friend, Marla, is having surgery on Thursday.  It is an extremely extensive ten hour surgery with a very long recovery period.  I am pretty sure my lack of sleeping is due to worry, which,  logically I know doesn’t help, but…

Anyway, my workout was actually pretty darn good.  I felt strong and more rested and here are the stats:

squatter

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              55 lbs x15      55 lbs x12       55 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 8

Leg Exten.        50 lbs x 15      60 lbs x10        70 lbs x 8

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*               25                 25                       25*standing back leg ext.

Bridges                25                  25                     25

Hip ext                 25

Feather Kick        25

Stepper:  42 minutes for 350 calories burned


THURSDAY, JUNE 25, 2009

June 25, 2009

It was Back, Bicep and Abs day.  Here are the stats:

bicep3

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8

1 Arm DB Row    20 lbs x15    20 lbs x12        20 lbs x 8

Close Grip PD     50 lbs x 12   50 lbs x 10        55 lbs x 8

Seated Pulley     55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25  (w/10 lb trboh plates)

Stepper: 42 minutes for 351 calories burned

WEDNESDAY, JUNE 24, 2009

June 25, 2009

Workout pre-empted due to no sleep.  Winston had a seizure Tuesday night and I was up all night with him.  He is doing fine now but I just didn’t have it in me.

TUESDAY, JUNE 23, 2009

June 23, 2009

Still not feeling my strongest, but had a good workout.  It was chest, shoulders, triceps and abs day.  Have triple dog duty while my Mom is away so that always entails quite a bit of running up and down stairs.  It will be curious to see how many extra calories my bodybugg shows me burning.  I need to work on being more active during the rest of the day when I am not actually working out or taking care of the dogs.

sw2

gabycute

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 6

Incline Fly           15 lbs x 15      15  lbs x 12        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

Military Press      35 lbs x 10        35 lbs x8         35 lbs x 8

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 8

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25

Stepper: 43 minutes for 360 calories burned


MONDAY, JUNE 22, 2009

June 23, 2009

Rest day

SUNDAY, JUNE 21, 2009

June 21, 2009

All that energy I had yesterday…. well… I had it yesterday 🙂 Today –  not so much.  It was leg & butt day and here are the stats:

lungess

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              55 lbs x15      55 lbs x12       55 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 8

Leg Exten.        50 lbs x 15      60 lbs x10        *70 lbs x 8

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*               25                 25                       25*standing back leg ext.

Bridges                25                  25                     25

Hip ext                 25

Feather Kick        25

Stepper:  45 minutes for 377 calories burned

SATURDAY, JUNE 20, 2009

June 20, 2009

pulleyYesterday’s stepper session was quite difficult.  By the time I got to it, I was really dragging  and I did it in a few “sets”.  Today I felt very refreshed and “in the zone” with the stepper and did 43 minutes for 350 calories burned.  There really is nothing better than endorphins.  I am putting this in writing so I can re-read it when I am feeling low energy!

Today was back, biceps and abs.  Here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8

1 Arm DB Row    20 lbs x15    20 lbs x12        20 lbs x 8

Close Grip PD     50 lbs x 12   50 lbs x 10        55 lbs x 8

Seated Pulley     55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x *12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25  (w/10 lb trboh plates)

Stepper:  43 minutes for 350 calories burned


FRIDAY, JUNE 19, 2009

June 19, 2009

I had some motivation issues getting to this workout but I feel so much better having done it.  I am still trying to deal with the very harsh reality of a close friend’s illness.  I expect to be making a trip to California in the not too distant future.

military

It was Chest, Shoulder,Tricep and Abs Day!

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 6

Incline Fly           15 lbs x 15      15  lbs x 12        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

Military Press      35 lbs x 10        35 lbs x8         35 lbs x 8

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 8

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25** Trboh 10 lb plated

Stepper:  37 minutes for 311 calories burned


THURSDAY, JUNE 18, 2009

June 19, 2009

Day of Rest