End of May and Beginning of June Updates

Wednesday, May 30, 2012 OFF

Rest day

Thursday, May 31, 2012 LAF ASH

Quads

Leg Extension: 65x10, 90x10, 105x10

Front Squat: 55x10, 75x10, 110x8, 120x8, 130x8

Sumo DB Squat: 60x10, 90x10, 110x10, 125x10

Split Squat: 120x12, 130x12, 160x12

Leg Press: 180x20x2

Calves: 180x10, 230x10, 250x10, 270x8

No cardio today officially. I did walk 45 minutes on the beach though – just a leisurely stroll.

Maxed out DB weight on sumo squats.

Smith machine split squats and calf raises

A guy at the gym saw 230 on the Smith machine and asked me if I wanted the plates off and he started to remove the 25 on the opposing side from me. I said “Off? No, I want them on.” He said “Oh really? Wow! God bless ya.” I just laughed and said thanks.

Friday, June 1, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 15x15, 25x10, 35x8x3

Bench Press: 65x12, 85x8, 95x8

Push Ups: 10x3

Triceps Pressdowns: 50x12, 70x12, 80x10, 90x7

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 20x12x2

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Startrac cable towers instead of the Freemotion machine – someone was babysitting it.

I have been back on plan all week and my weight today was 130.9.

Saturday, June 2, 2012 EXF

Back and Hamstrings

Lat Pulldown Wide: 60x12, 80x10, 100x8x3

Deadlifts: 95x10, 135x8, 165x8, 190x1, 135x8x2

DB Bench Row: 25x10, 30x10x2

Seated Row: 30x10x2, 30x12

Leg Curl: 50x10, 60x10, 70x10, 80x10

Single Leg Curl: 20x10x3

No cardio today. But I did walk around the tailgaters in the concert lot for 3 hours today.

This was a very disappointing workout. I went for 190 on deads and I barely got it up. I reduced the weight to 185 and I could not get it off the ground. This was very frustrating – especially after such a great dead workout last time when I hit 200. I was thrilled for that. Today, I was pissed and upset. I almost cried. But I did not throw in the towel and I really want to quit right there. Instead I just kept going with the workout and trying to push harder through other weights or get more reps in. I did it. I did not quit and for that I am happy. My take away is that I did not give up.

Weight was 130.9 today, hips: 35, waist: 27.5, chest 35.5

Sunday, June 3, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12, 25x10 55x8, 60x8, 65x5

Seated Side Lateral: 12x10, 15x10x2

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 45x6, 50x5, 50x4

Rope Curl: 35x12, 70x10, 75x10

Concentration Curl: 15x12x2

No cardio.

Weight was 132 this morning. Not sure how that happened. I tested the scale and I got 3 different numbers. I tested it with cans of soda and compared to my food scale and it was off. I am convinced this scale is faulty so I will have to get a new one and see what the real weight is next week. L

Just as a side note – I have big changes coming up in my life. This includes a move out, break up, and I am going to the beach. More details will follow in the future, but I am planning to leave this upcoming weekend. This is not public knowledge. None of this will affect prep and my goals.

Updates 5/27 - 5/29

Sunday, May 27, 2012 EXF

Chest and Triceps

Incline DB Press: 20x10, 25x10, 35x8x3

Bench Press: 65x12, 85x7, 85x6

Tricep Dips Unassisted: 9, 6, 8

Triceps Pressdowns: 40x12, 55x12, 70x10, 85x9

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 20x12x2

Cardio  - walked around Philadelphia all day with my friends after the workout.

Not on plan as far as counting, but I did keep it clean. I am fairly certain I under ate my numbers. I saved 4 meals for the afternoon excursion and I know I did not hit 150 carbs or 140 protein. I was higher than 45 in fats.

I am very excited about my dips. This is the first time I have done them unassisted since before the surgery. I should have taken a longer rest break after the first set. I rushed it and I was too close the wall of the machine and the form was not good. The last set was perfect.

I am losing some strength on the bench, but I seriously thinking that the weights at Extreme Fitness are heavier than the ones at LA Fitness and really, I would not be surprised if LA Fitness glamorized the weights and made them lighter so people feel better about themselves. Either that or I am just tired – which is also very true anymore. I only got those 35s up because Lou helped me and then he spotted me for the sets on the Incline DBs. Otherwise, I am certain I would have been back to 30s for this exercise.

LA Fitness A/C sucks, but it is cooler than Extreme (no A/C here). But I really like Extreme because they have great equipment – except no kneeling leg curl machine. That is at Mt Laurel LAF and I will have to remember to go to that one for back/ham day when I have to do the leg curls. I have to do the cardio at LAF since EXF is so stinking hot.

Monday, May 28, 2012 EXF

Back and Hamstrings

Lat Pulldown Wide: 60x12, 80x10, 100x8, 120x3, 110x3, 100x8

Deadlifts: 95x10, 135x8, 165x8, 190x6, 200x6

DB Bench Row: 20x10, 25x10x2

Seated Row: 30x12, 30x10x2

Leg Curl: 50x10, 60x10, 70x10, 80x10

Single Leg Curl: 20x10x3

Cardio – walked around the lake for an hour after the workout – real walking, not a stroll either.

Not on plan as far as counting. I did track what I ate and I under ate again. My protein and carbs were low – protein much lower than carbs though and my fat was slightly high.

DB Bench Row – horizontal grip

Seated Row – vertical grip

I have to say that I have no appetite - not even for my favorites. I have no desire to eat any thing since school ended and I am tired all the time. I have no issue with being on the diet since I am never hungry. The only thing that reminds me to eat is that I get really dizzy and sleepy and then I remember it has been hours since my last meal. I usually have 3 meals left over at the end of the day, but I have remembered to space them out better. I get plenty of rest and I am not stressed out. My workouts have been good – steady progression. I am just not hungry, which worries me because I would think I would be at this point.

Tuesday, May 29, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12x2, 52.5x8, 57.5x8, 62.5x8

Seated Side Lateral: 12x10x3

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 35x6, 45x6, 47.5x5

Rope Curl: 35x12, 65x10, 70x8

Concentration Curl: 15x12x2

Cardio – took a stroll for about 45 minutes on the beach today. My back, ankles, and legs are hurting so I did not do HIIT. HIIT will be done tomorrow and Thursday this week. That will be the last of the cardio for the week.

On plan again – whooptie dooo lol. Still not hungry. Still no appetite.

I found these nifty little 1.25 plates at the gym today. They are so cute. So I decided to use them to get past some of my sticking points on my numbers. I think I will start using them regularly. Hopefully they do not disappear before I need them again.

Updates 5/21 - 5/26

Monday, May 21, 2012 LAF MTL

Quads

Leg Extension: 55x10, 70x10, 85x10

Front Squat: 45x10, 65x10, 95x8, 115x8, 125x6

Sumo DB Squat: 60x10, 85x10, 100x9, 115x10

Split Squat: 90x12, 110x12, 130x12

Leg Press: 180x20x2

Calves: 140x12, 180x10, 210x8, 230x8

Cardio: 30 min on bike

Smith machine split squats and calf raises

LifeFitness leg extension

Hammer Strength leg press machine, sled weight is +118, although I read online that sled weight doesn’t count – not sure about that, but whatever. I just do what I can do at as much weight as I can.

Tuesday, May 22, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 20x12, 25x10, 35x8x3

Bench Press: 55x12, 75x10, 95x8

Push Ups: 14x2, 12x2

Triceps Pressdowns: 40x12, 60x12, 70x10, 80x10

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 7.5x12, 10x12

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Freemotion Cable Crossover machine

Pushups are now all on toes – and they were also last workout too.

Incision lines have not been a problem. The area seems to be pretty good. I am still being careful though.

Wednesday, May 23, 2012 LAF ASH

Back and Hamstrings

Lat Pulldown Wide: 60x12, 75x10, 90x8, 105x6, 105x5

Deadlifts: 55x10, 105x8, 145x8, 165x8, 185x6

DB Bench Row: 25x10x3

Seated Row: 30x10x3

Leg Curl: 50x10, 70x10, 75x10, 75x8

Single Leg Curl: 25x12x3

Cardio: no cardio today – legs feel really tired

Seated row – vertical grip

DB bench row – horizontal grip

Nautilus Nitro Leg Curl machine

Thursday, May 24, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12x2, 45x8, 50x8, 55x8, 60x8

Seated Side Lateral: 12x10x3

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 35x6, 40x6, 45x6

Rope Curl: 35x10, 60x10, 65x10

Concentration Curl: 15x12x2

Cardio: HIIT 8x20

Icarian cable workstation

Seated side lateral was much better form and greater range of motion at 12 lbs.

Friday, May 25, 2012 LAF ASH

Quads

Leg Extension: 65x10, 80x10, 100x10

Front Squat: 55x10, 75x10, 105x8, 115x8, 125x8

Sumo DB Squat: 60x10, 90x10, 105x9, 120x10

Split Squat: 110x12, 130x12, 150x12

Leg Press: 180x20x2

Calves: 150x10, 180x10, 230x10, 250x8

Cardio: 30 min on bike, stretch

Smith machine split squats and calf raises

Saturday, May 26, 2012 OFF

Rest day

Updates 5/15 - 5/20

Tuesday, May 15, 2012 OFF

Rest Day

Wednesday, May 16, 2012 LAF ASH

Quads

Leg Extension: 65x10, 80x10, 95x10

Front Squat: 55x10, 75x10, 95x8, 115x8, 125x6

Sumo DB Squat: 60x10, 85x10, 100x10, 115x10

Split Squat: 90x12, 100x12, 110x12

Leg Press: 180x20x2

Calves: 150x8, 180x8, 200x8, 210x8

Cardio: 30 min on bike

Smith machine split squats and calf raises

Thursday, May 17, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 20x12, 25x10, 30x8, 35x8, 35x7

Bench Press: 55x12, 75x10, 95x8

Push Ups: 15, 12x2, 11

Triceps Pressdowns: 40x12, 50x12, 60x10, 70x10

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 7.5x12x2

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Freemotion Cable Crossover machine

Friday, May 18, 2012 LAF ASH

Back and Hamstrings

Lat Pulldown Wide: 60x12, 75x10, 90x8, 105x6x2

Deadlifts: 55x10, 105x8, 145x8, 165x8, 185x6

DB Bench Row: 15x10, 20x10, 25x10

Seated Row: 20x10, 30x10x2

Leg Curl: 50x10, 70x10x3

Single Leg Curl: 20x12, 25x12x2

Cardio: 30 min bike

Seated row – vertical grip

DB bench row – horizontal grip

Startrac cmachine for lat pulldown

Nautilus Nitro Leg Curl machine

Right inner knee is sore. Going to switch back to my Converse for quad day and for deads. I think I am rolling back on my right ankle since the Pumas seem to have a tiny platform in the center and seems to create a wobbly foot/ankle. My foot is technically not flat and it rolls side to side as I hit the heaviest lifts.

Saturday, May 19, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12, 45x8, 50x8, 55x8, 60x7

Seated Side Lateral: 15x10x3

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 35x6, 45x5, 45x4

Rope Curl: 35x10, 50x10, 60x10

Concentration Curl: 12x12, 15x12

Cardio: HIIT outside on the track. Sprint the straights and jog the curves 8 times. My hip did not hurt for once.

Icarian cable workstation

Not feeling too string today – got plenty of rest so I am not sure what that is about.

Sunday, May 21, 2012 OFF

Posing class today

Check in weight 130.9, waist: 28, hips: 35.5 chest: 36

More May workouts

Saturday, May 12, 2012 LAF ASH

Chest and Triceps

Flat DB Press: 20x15, 25x12, 35x8, 40x8x2

Slight Incline DB Press: 15x12, 25x10, 30x10

Flat Bar Press: 55x10, 75x10, 95x10

Close Grip DB Press: 20x10, 25x10, 30x10x2

Reverse Pressdown: 30x12, 50x12, 60x12, 70x12

1 Arm Rope Press: 20x12x2

Cardio – HIIT 8x20, stretch, core

On plan

Sunday, May 13, 2012 LAF ASH

Back and Hamstrings

Pull ups: 105x10x3, 105x7

Bent Over Row: 95x10, 115x10, 125x8, 145x6

Rope Pulldown: 50x12, 80x8, 100x8

Straight Arm Pulldown: 50x12, 60x12, 70x12

Stiff Leg Deads Bar: 95x12, 135x9, 155x12, 165x10, 185x5

Double Leg Curl: 40x12, 50x10, 70x10x3

Cardio: 30 min bike, stretch

Lost grip on SLDL 135. This is a 55lb bar and it is thick to hold.

Feeling good – now stress yay!

Monday, May 14, 2012 LAF ASH

Shoulders and Biceps

DB Shoulder Press: 15x12, 20x10, 25x8, 30x6x2

1 Arm Cable Side Lateral: 10x10, 15x10x2

Seated Rear Delts: 10x12, 15x12x2

SS Up Right Row: 35x12x3

Hammer Curl: 10x10, 25x5, 25x5R, 4L, 1L assist, 25x3 DS 20x3

Close Grip Curl: 25x10, 40x10x3

1 Arm Cable Curl: 7.5x12, 10x10x2

No cardio today – giving the legs a nice little break

Free motion step up machine for 1 arm cable side lateral raises

Free motion cable cross machine for 1 arm cable curl

Plates used for 25lb DB shoulder press and for 10lb seated rear delts

Hammer curl, 2^nd set was 5 on the right, 4 on the left and then 1 more on the left with slight assistance; last set was 3@25 and then dropped to 3@20