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