March Updates To Date

3/14/12 Chest and Tris LAFMTL
Incline DB Press: 15x15, 20x12, 30x10, 35x6x2
Bench Press: 45x12, 65x10, 75x8
Push ups: 12x2, 15x2
Tri Pressdown: 15x15, 20x15, 25x10, 30x10
Lying DB Ext: 10x12, 15x10, 15x12
1 Hand Pressdown: 10x12x2

Bench Press was much better today - getting used to the bags in there and the muscles flexing around them.

This incline DB Press was not as steep as the slight ones so I could get the 35s up myself. Goal now is to hit 40s and that seems doable in the next few workouts.

Pushups - uggggg. I did these on my knees. I shouldn't complain though. I have not done a push up in 3.5 months and this was the first time back. So I suppose it is okay, but clearly I am weak in the chest. No significant discomfort - just weird. Going to take it easy until I feel the chest and back taking over more for the arms and shoulders.

Lying DB Ext - feeling a little better. 12s would have been perfect. I did these 1 arm at a time on the last set and used the other hand to help steady the weight. This seemed to relieve the pressure on the incision sites and in the ribs and I could focus more on the triceps. Think I will give this method go for a while.

Cardio: HIIT 5 min warm/cool 8x20 full speed on stair mill.

Stretch - no core today. I was tired. Need to wake up!!!



3/13/12 Quads LAFMTL
First day on new plan. Now on a 4 day split.
Leg Ext: 55x10, 70x10, 85x10
Front Squat: 45x10, 65x10, 95x10, 105x6x2
Sumo Squat DB: 55x10, 65x10, 75x10, 85x10
Split Squat: 90x12x3
Leg Press: 180x15x2
Calves: 45x15, 70x10, 80x8

Sled was 118 lbs.
Seated Calves
Quads are sore from sprints
This was a tough one. I was super tired today for some reason and I just could not get it going.
Smith Machine split squat - better on the hip.

Cardio - almost didn't do it, but I mustered up the strength and got in a nice 30 mins on the bike. The did a quick stretch.


3/12/12 Day off Low carb day and on plan. Spring break this week! yay! Busy week ahead!


3/11/12 Chest and Arms EXF

Slight Inc. DB Press: 15x15, 20x10, 25x10, 30x6, 35x5x2

Chest Dips: 100x20, 90x20, 80x20, 70x20

BB Curl: 25x12, 35x10, 45x6, 55x3, DS 15x15

Tri Bar Ext: 25x10, 35x10x2 No DS

Seated DB Curl: 10x12, 15x10, 15x12

Lying DB Ext: 10x10, 10x12x2

Seated DB Curl ss with Lying DB Ext

Slight Inc. DB Press: Lou spotted me and helped me get the 35s up.

Chest Dips - first two sets were very light. They are feeling better, but still not pushing it yet. There is a tremendous pressure and pull/stretch around the ribs and in the incision area.

Tri Bar Ext - tremendous pull and discomfort in ribs and in the incision area. Still frustrating. Still need to keep this light and go easy.

Cardio - HIIT: 5 min warm/cool; 8x20 sprints. 1 minute breaks until prior to 11 mph, 11.5 mph and 12 mph - then 90 sec breaks.

Stretch and core training today after cardio

On plan.

3/10/12 Back and Shoulders LAFASH

Lat Pulldown UH: 50x12, 70x10, 80x10, 90x6, 100x6, 110x5

Deads: 65x10, 95x10, 135x6, 155x5, 165x5, 170x5 (yeah!)

Bent Over Row: 95x10, 105x10, 110x8

Close Grip Pulldown: 60x12, 70x12x2

Side Lateral Up/Down: 5x15, 8x10, 10x10x2

Standing DB Press: 10x12, 15x12x3

Lat Pulldowns - getting better underneath

On plan with diet.

3/9/12 Legs LAFASH

Squat: 65x10, 95x10, 135x8x2, 145x8, 155x8

SLDL: 65x10, 95x10, 135x8x2, 145x6, 155x6

Leg Ext: 65x10, 70x12x2, 70x13

Leg Curl: 60x12, 60x10, 60x8, 50x15

Walking Lunges: 50x10x3

Calves: 25x15, 35x15, 45x15

Leg ext ss with leg curl

Walking lunges ss seated calves

Leg curl - did not realize what weight I had on there.

Cardio - 30 mins power walks (which include incline walks and very fast walking - I do a bunch of stuff and variations with it).

Realized my spreadsheets were wrong this afternoon - fixed them that night and got the changes done for tomorrow. Not too bad though. 18 carbs over again.


3/8/12 It's my B-day!! Now I am 34. And it is also chemistry test day. And it is double cardio day so I get in all 4 before the week is out.

AM Cardio - HIIT 5 min warm and cool; 8x20 running up stair mill on full speed. 1 minute break in between...except 3x when I took 90 seconds.

PM Cardio - Low intensity on the bike for 30 minutes.

It is also low carb day and I was still off 18 carbs (but still proportionately lower than high carb day).


3/7/12 Chest and Arms LAFASH
First day on macros - turns out I messed up my spreadsheet though and did not discover it until Friday. I had 18 extra carbs by mistake.
No cardio on Wednesdays - weights only.
Slight Inc. DB Press: 15x15, 20x10, 25x10, 30x5x3
Chest Dips: 135/15, 120x15, 105x12, 90x8
BB Curl: 20x10, 30x10, 40x8, 50x5, DS 20x10
Tri Bar Ext: 20x10, 30x10, 40x8, 45x6, DS 20x15
Seated DB Curl: 10x12, 15x12x2
Lying DB Ext: 10x12x3

Seated DB Curl ss with Lying DB Ext

Slight Inc. DB Press: wanted 35s, but could not get them up. Still have pressure on the underneath area from surgery.

Chest Dips - very uncomfortable, but getting better. Taking it easy on this one and getting used to the stretch.

Tri Bars and Lying DB Ext - very frustrating. Still have problems with the stretch and I have to limit the weight and pressure I put onto this under area where the incisions are.


3/6/12 Back and Shoulders LAFMTL

Lat Pulldown UH: 55x15, 70x15, 85x6, 105x6, 115x5x2

Deads: 65x10, 95x10, 135x5, 155x5, 165x3x2

Bent Over Row: 65x12, 95x10, 105x10

Close Grip Pulldown: 60x12, 70x12

Side Lateral Up/Down: 5x15, 8x10, 10x10x2

Standing DB Press: 10x12, 15x12x2, 20x8

Working on spreadsheets for meal plan - ball parking for today.

3/5/12 - Monday is now a permanent day off. It is my long day at school and I just can't pull  a 16 hour day and make it through the week (on top of my usual 12 hour+ days). So I sleep in on Mondays now.


3/4/12 Legs EXF not sure how this got duplicated so soon.
Squat: 65x15, 95x12, 135x8, 155x8, 160x8, 165x6
SLDL: 65x10, 95x10, 135x8, 145x8, 155x8, 160x6

Leg Ext: 65x10, 80x10, 80x11, 80x12 DS 50x8

Leg Curl: 40x10, 50x10, 70x10, 80x10, DS 50x8

Walking Lunges:50x10x3

Calves: 90x15, 140x12, 150x10

Leg ext ss with leg curl

Walking lunges ss calves

Calves machine at EXF is unique - lean and pulse feet up and down lifting up body weight and plates. Weight listed is just plates.

Had a big giant plate of Soba noodles last night and a bunch of other food too. Today's workout was powerful for the first time in a long time. 

3/3/12 was most likely cardio - 30 mins power walk


3/2/12 Legs LAFASH
Squat: 65x10, 95x10, 135x8, 145x6, 155x6, 155x5
SLDL: 65x10, 95x10, 135x8x4
Leg Ext: 75x10, 90x10x3
Leg Curl: 50x10, 65x10x3
Walking Lunges: 20x10, 50x10x2
Calves: 90x10, 120x10, 140x10

Leg ext ss with leg curl
Walking lunges ss calves


3/1/12 Back and Shoulders LAFASH
Lat Pulldown UH: 50x15, 60x15, 75x6, 90x5, 90x6x2
Deads: 65x10, 95x10, 135x5, 165x4, 165x5, 165x3
Bent Over Row: 65x12, 95x10, 100x10, 105x8
Close Grip Pulldown: 60x12, 75x10, 75x9
Side Lateral Up/Down: 5x15, 7.5x10x3
Standing DB Press: 10x12, 15x12, 40x10

Had to switch to BB for last set of shoulder press - no 20s to be found

February Updates

I was cleared to start upper body workouts on February 7th. I started back to it the very next day, 2/8/12. Prior to that I had been cleared for lower body, but it was very limited to isolated exercises on the machines. I trained legs once per week. I had also been doing cardio on most days too for an hour each session. I took a day off here and there.

There will be variations on machines because of the different gyms I go to: Extreme Fitness in NJ (EXF), LA Fitness Downingtown (LAFDT), Mt. Laurel NJ (LAFMTL), and Ashland NJ (LAFASH). It all depends on where I am and what day it is.

February's goal was to test out where I was and get back into the routine of going to the gym and adjusting my schedule accordingly. I also wanted to get back to decent numbers and then kick it up a notch with diet and training starting in March.

I was not anywhere on point with diet during February haha!!! Clean and healthy stuff but I was eating a lot of food.  A LOT. I would hit some days on my old plan - for like 3 or 4 days and then splat, I would crash and eat a ton of food - usually all weekend when Lou and I would go on our diner adventures. I had some treats here and there too, but this was not the majority of my diet. I just like lots of food. Lots and lots, as evident by my pictures. LOL!!!!

2/29/12 Chest and Arms LAFDT - brought the wrong sheet to the gym, supposed to be back/shoulder day!! UGGG!!! Oh well. 

Slight Inc. DB Press: 15x15, 20x15, 25x10, 30x5x3

Chest Dips: 90x15x4

BB Curl: 20x10, 30x10, 40x6, 50x6 DS 20x12

Tricep Bar Ext :  20x12x2, 30x10, 40x5, DS 20x10

Seated DB Curl: 10x12, 15x12x2

Lying Bar Ext: 10x12x3

Repeated the workout. No way I could go home and exchange sheets. Once I am out of the house, I am gone for the whole day. Oh well. Chest and arms got extra attention this week.


2/28/12 - Definitely cardio and most likely 30 min power walk or 30 min stair mill.

2/27/12 Chest and Arms LAFDT

Slight Inc. DB Press: 15x15, 20x15, 25x10, 30x5x3

Chest Dips: 90x15x4

BB Curl: 20x10, 30x10, 40x6, 50x5 DS 20x10

Tricep Bar Ext :  20x10, 30x10, 40x6, DS 20x10

Seated DB Curl: 10x12, 15x12x2

Lying Bar Ext: 10x12, 15x12, 15x10

Slight Inc. DB Press: no issues - felt okay; slight twinge in left should getting the weight up.

Chest Dips - very weird and painful. These will be taken very slowly. The pain is at the incision site- the stretch in the lower part of the dip and then the press is very uncomfortable. May be a while until I can do full body un assisted ones again.

Tricep Bar ext and Lying DB ext - extreme discomfort and pressure in the stretch along the underneath where the incisions are. These will be increased slowly as the skin and muscle eases up again. 

Seated DB Curl was ss with Lying DB Ext.

2/26/12 Legs EXF

Squat: 65x15, 95x10, 135x8, 145x6x3 (yeah!)

SLDL: 65x10, 95x10, 135x8x4 (yeah!)

Leg Ext: 50x10, 65x10, 80x11x2

Leg Curl: 40x10, 50x10, 60x11, 70x11

Walking Lunges: 20x10x3

Calves: 50x15, 90x10, 100x10

Leg ext ss with leg curl

Walking lunges (not on smith machine obviously) ss with calves on smith machine

2/25/12 Back and Shoulders EXF

Lat Pulldown Underhand: 40x15, 60x15, 80x10, 100x4 (too heavy too soon), 90x6x2

Deads: 65x12, 95x10, 135x5, 145x6, 165x3x2 (yeah!)

Bent over row: 45x10, 65x10, 85x10, 95x10 (yeah!)

Close Grip Pulldown: 50x12, 60x10x2

Side Lateral Up Down: 5x10, 8x10x3

Shoulder Press DB: 10x12, 15x12 

Side Lateral Up Down is the one where we go all the way up and down

Lat Pulldowns are still weird but getting better. 100 was too much. 90 is better

No shoulder issue

2/24/12 - This was definitely a day off.


2/23/12 Legs LAFDT
Squat: 45x15, 65x12,  95x10, 135x8, 10x2
Leg Extension: 50x10, 70x10, 80x10, 85x10x2
Leg Curl: 40x12, 50x10, 65x10, 70x10x2
Split Squat: 60x10, 80x10, 90x10
Calves: 70x15, 90x15, 110x12

Leg ext ss with leg curl
Split squats ss with calves on smith machine


2/22/12 - I probably did 30 mins on the treadmill as a power walk or 30 mins on the stair mill.


2/21/12 Chest and Arms LAFMTL
Bench Press: 20x20, 30x15, 40x15, 50x12, 55x10x2
Slight Inc. DB Press: 10x15, 15x15, 20x12, 25x10x2
Hammer Curl: 10x12, 15x10x3
Kickbacks: 10x10, 15x10x2, 20x10
Cable Curl: 15x10, 20x10, 25x10
Rope Press: 20x12, 25x10, 30x7 DS 15x8

Cable curl ss with rope press
Flat bench press with bar feels weird across implants. There is a slight twinge under the breasts at the incision sites @ 55 lbs so that was it for that.
Still weird for rope press
No shoulder issue


2/20/12 Back and Shoulders LAFDT
Lat Pulldown Wide: 55x15, 70x10, 85x10, 85x8, 85x7, 85x6
Deads: 45x15, 65x12, 85x10, 105x10, 115x10, 135x10
Rope Pulldown: 15x12, 20x12, 25x12, 30x12
Shoulder Press DB: 10x15x2, 15x10x4
Lateral Raise: 5x12, 10x10x3
Front Raise: 5x10, 7.5x10x3

Lat Pulldowns are much better until 85lbs. then it got weird again under the breasts.
Rope pulldowns - ok until 30 - then weird again, did a drop set to finish
No shoulder issue

2/19/12 Legs EXF

Squat: 45x15, 65x12,  85x15, 115x10, 135x10x2

Leg Extension: 65x10, 80x10x4

Leg Curl: 50x12, 60x10, 70x10x3

Split Squat: 50x10, 70x10, 80x10

Calves: 50x15, 90x10, 100x10

Leg ext ss with leg curl

Split squats ss with calves on smith machine

2/18/12 Chest and Arms EXF

Bench Press: 10x15, 15x15, 20x15, 45x10x3

Slight Inc. DB Press: 10x15, 15x12, 20x12x3

Hammer Curl: 10x12, 15x10x3

Kickbacks: 10x10, 15x12, 15x10x2

Cable Curl: 30x15, 40x12, 50x12

Rope Press:30x15, 40x12, 50x12

Cable curl ss with rope press

Flat bench press: used DB for warms, no light bars here. Felt very weird - these bags move around.

Rope Press - still weird.

Left shoulder is sore.

2/17/12 - Probably a day off

2/16/12 Back and Shoulders LAFDT

Lat Pulldown Wide: 55x15, 60x12, 70x10x3, 70x8

Deads: 45x10, 65x10, 85x10, 105x10x3

Rope Pulldown: 15x12, 20x12, 25x12, 30x10

Shoulder Press DB: 10x10x2, 15x10x4

Lateral Raise: 5x10, 10x10x3

Front Raise: 5x10, 7.5x10x3

Lat Pulldowns are still weird.

Rope pulldowns still weird.

No shoulder issue

2/15/12 - I probably did 30 mins on the treadmill as a power walk or 30 mins on the stair mill.

2/14/12 Chest and Arms LAFMTL - oops, mixed up sheets and went out of order!

Bench Press: 20x15, 30x12, 40x10x4

Slight Inc. DB Press: 10x10, 15x10, 20x10x3

Hammer Curl: 10x10, 15x10x3

Kickbacks: 10x10, 15x10x3

Cable Curl: 15x10, 20x10, 25x10

Rope Press: 20x10, 25x10, 30x8 DS 20x5

Cable curl ss with rope press

Flat bench press: weird, but better, still keeping it light. Also weird with Rope press too, feels very strange on the lower chest under the breasts - incision sites.

Left shoulder is sore.

2/13/12 Legs LAFDT

Squat: 45x15, 65x10,  85x10, 125x10x2

Leg Extension: 50x10, 70x10x2, 80x10x2

Leg Curl: 40x10, 50x10, 65x10x3

Split Squat: 60x10, 70x10, 75x10

Step Ups: 5x20x3

Calves: 70x12, 90x15, 100x12

Leg ext ss with leg curl

Split squats ss with calves on smith machine

Crunches: 1x20

Side pulses: 1x20

Combo crunch: 1x12, 8

2/12/12 Back and Shoulders EXF

Lat Pulldown Wide: 30x15, 50x10, 70x10x3, 70x8

Deads: 45x10, 65x10, 85x10x4

Rope Pulldown: 30x12, 40x10, 50x10x2

Shoulder Press DB: 10x10x2, 12x10, 15x10x3

Lateral Raise: 5x10, 8x10, 10x10x3

Front Raise: 5x10, 8x10x3

Lat Pulldowns are still weird but getting better.

Rope pulldowns weird.

No shoulder issue

2/11/12 - More than likely a cardio day and more than likely I did 30 mins on the treadmill - power walk.

2/10/12 Legs LAFDT

Squat: 45x15, 65x10,  85x10, 95x10, 115x10x2

Leg Extension: 50x10, 60x10, 80x10x3

Leg Curl: 40x10, 50x10x3

Split Squat: 50x10, 60x10, 70x10

Step Ups: 5x20x3

Calves: 50x12, 90x15x2

Leg ext ss with leg curl

Split squats ss with calves on smith machine

Crunches: 1x20

Side pulses: 1x20

No issues on other exercises.

2/9/12 Chest and Arms LAFDT

Bench Press: 20x10x6

Slight Inc. DB Press: 5x10, 10x10, 15x10x3

Hammer Curl: 5x10, 10x10, 15x10x2

Kickbacks: 5x10, 10x10, 15x10x2

Cable Curl: 15x10, 20x10x2

Rope Press: 15x10, 25x10x2

Cable curl ss with rope press

Flat bench press: very, very, very strange. Significant stretch across implants and I am not at all strong. 

SIBP: very strange on sides and across center of chest - very tight on the left one.

Rope press, feels very strange on the lower chest under the breasts - incision sites.

Left shoulder is sore.

No issues on other exercises.

2/8/12 Back and Shoulders LAFDT 

First day back - goal is to test out strength and see where I m at with this and the next few workouts. See how everything feels and build back up from there. I will be easing very slowly back into it.

Lat Pulldown Wide: 40x10, 45x10, 50x10x4

Deads: 45x10, 65x10, 75x10x4 

Rope Pulldown: 10x10, 15x10, 20x10, 25x10

Shoulder Press DB: 5x10, 10x10, 15x10x2, 15x9x2

Lateral Raise: 5x10x2 10x10x2

Front Raise: 5x10x4

Lat Pulldown - extremely weird and a strange stretching feeling underneath at the incision areas.

Deads - no issue other than really winded and out of shape

Rope Pulldowns - strange, bags are moving around and it feels weird underneath at incision sites - strange stretch feeling

No issus on other exercises.