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Post by musclemom on Apr 18, 2008 21:17:02 GMT -5
Chest, Delts & Light Biceps
Machine Bench Press: 60x 10 reps light warm up 65 x 8 reps medium warm up. Work sets: 90 x 7 95 x 6 105 x 5 110 x 4
Burn out set 65 x 12
B). Low Incline Dumbbell Presses: 27.5's x 15 warm up 35 x 8,8 burn out set 27.5'sx 12
C). seated Presses: 25's x 12,12,12
D) Alternate DB Curls: 20's x 10,10,10,10/ arm
Machine Crunches 20 x 20,20,20,20,20
Excited about tomorrow. Should be fun! Have to be on the road by 7:30. All meals are packed, boys have their stuff together. Gonna hit the gym and roll.
Gotta go finish up for the night.
Today's "recipe" Lemon Meringue "pie" 6 egg whites 1 tsp vanilla xtract 1-2 packets splenda 1/2 tsp sugar free lemon jello (not pudding)
Beat eggs till fluffy and stiff. Stir in extract and sweetner.
Heat non stick skillet to medium heat. Pour egg mixture into pan. Sprinkle lemon jello on and cover w/ a lid. Let cook for about 2 minutes. Take top off and let cook another minute
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Post by musclemom on Apr 20, 2008 21:04:48 GMT -5
Yesterday
(Back & Triceps) A) Hammer strength rows 90 x 12 reps warm up 105 x 8, 7, 8
B) Lat Machine Pulldowns to the Front: 45 x 18-20 reps 55x 15 65x 10 75x 8,8
C) Lying Triceps Pullover 25 x 12 reps warm-up 35 x 8,8,7
D) Dips: 2 x max reps. No added weight.
E) Triceps Pushdowns: 55 x 8,7,6
Today
Smith Squats: (heavier today. Back a little twingy, but really focused on form) 50 x 20reps warm up 100 x 10 reps warm up 125x 12,12 110 x 15reps followed by 5 half squats 100 x 20 followed by 5 1/2 squats (burn!!)
Leg Presses: 180 x 20 reps warm up 270 x 15 reps warm up 370 x 12 420 x 10 450 x 7 (got a little help on these)
Leg Extensions 50 x 20 reps warm up, 125 x 12 150 x 8, 8 Leg Curls: 45 x 20 reps warm up 95 x 10 105 x 8,8
Hypers for hams/glutes 10 x 15,15,15,15
Obliques 10 x 15,15,15/side on "hyper" machine
Yowza great burn!!
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Post by musclemom on Apr 21, 2008 10:04:44 GMT -5
Chest, Shoulders, Biceps 60 x 15 reps warm up 95 x 10 100 x 8 105 x 7 60 x 15 reps (pump set)
Front Plate Raises 15 lbs DBs x 15 reps warm-up 25 x 12,12,12
Seated Lat Raises (straight arm) 10x 20 warm up 15 x 10,10,10
Straight Bar Curls (went slow) 25 x 20 reps warm up 45x 10 55x 6,6 55 x 9,8,8
1 Arm Concentration Curl 20 x 12/12/12 arm
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Post by musclemom on Apr 23, 2008 15:06:43 GMT -5
Super wo today. Felt strong and left w/ an awesome pump!
Thighs, Hamstrings and Back
Leg Extensions superset Hacks Squats. (hit 20 on all sets...will go heavier next time) Extensions: 75 x 20 x 20,20,20,20 supersetted with Hack Squats, 90 x 20,20,20,20,120
Leg Curls and supersetted with lunges Leg Curls 97 x 15,15,15,15,15 Lunges 50x 15,15,15,15,15/leg
Reverse Close Grip Pulldowns s/s w/ wide pulldown 55 x 20,20,18,18 wide grip 55 x 20,20,20,15
Need to start talking my joint supps again.. Too much elbow and wrist aches doing the back.
Seated Calf Raises: 3 x 10-15 reps
Standing Calf Raises: 3 x 10
Have had several nice compliments the past several days about how I am looking. Its motivating.
HIgh carb day today. Baking some "cookies" as I write. Can't wait to eat them~
1 scoop Cookies and CReam Ultimate muscle protein 1/3 cup ground oats 3 egg whites 1/4 tsp baking powder 2 pakets of splenda dash of cinnamon 1 TBLS of Davinci sugar free vanilla
350 for 10-12 min.
They smell soooo good!
Have off today from work. Had a productive morning, then babysat my neighbors baby and now it is off to get the boys from their golf lesson. Gotta hit the ortho today to repair Nicholas's braces and then get a b-day gift. Someday I will definitely miss all of this craziness
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Post by musclemom on Apr 24, 2008 21:26:41 GMT -5
Chest/shoulders and light bis
Feeling unfocused, weak and just a bit off this AM. Got thru it. Didn't take my FO before my workout. Just woke up "off".
Machine Bench Press: 60x15 reps light warm up 65 x 10 reps medium warm up. Work sets: 95 x 6,6 105 x 5 110 x 4
Burn out set 65 x 12
B). Low Incline Dumbbell Presses: 27.5's x 15 warm up 37.5'sx 8,8
C). seated Presses: 27.5/s x 12,12,12
D) Alternate DB Curls: 25's x 10,10,10,10/ arm
Machine Crunches 20 x 20,20,20,20,20
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Post by musclemom on Apr 27, 2008 11:08:12 GMT -5
Back and Bis warm up pull down 55 x 12,12
Hammer Row 110 x 7 105 x 8,8,9
T Bar 45 x 8,8,9
1 arm row on incline bench 27.5 x 12,12,11,12/arm
Close grip pulldown 65 x 12, 10
freemotion bi curls 20 x 15 25 x 12,12,12
ezbar curls bar x 12,12,12,12
High carb day __________________
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Post by musclemom on Apr 27, 2008 21:15:48 GMT -5
Leggies Leg Ext (warm up) 65 x 30 55 x 30 50 x 30 Squats on smith 50 x 30 60 x 30 70 x 30,25 Leg Press 90 x 30 110 x 25 100 x 25,25 Alt BB lunges 50 x 20,20/leg Seated leg curl 65 x 30,30,25 Hyperextentions 3 x 15,15,15 Seated calf raises 100 x 20.20.20 Crunches s/s bicycles 4 sets to failure
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Post by musclemom on Apr 30, 2008 19:56:41 GMT -5
Great Back and Bi wo today. I have had some nice DOMS from the wo's this week.
Had off from work today, so I ended up going to the base gym after I dropped the boys off. Always such a different atmoshpere and workout.
Reverse Grip Pulldown 70 x 10,10,10,10
Close Grip Pulldown 75 x 10,10,10,10
Wide Grip Pulldown 70 x 12,10,11
Straight arm Pushdown 85 x 10,11,10,10
Low Cable Row (helld for 3 sec on contraction) 75 x 12,12,12
BiCurl 30 x 15,15,15,15,
1 Arm cable curl 25 x 12,12,12,12,/arm
Crunches s/s with bicyles. 4 x 25
High carb day.
I was exhausted last night. I was asleep before 8:30 and slept till 6:00. I don't know what is up w/ that!
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Post by musclemom on May 1, 2008 21:53:35 GMT -5
Just got home from Nicholas's concert. It was downtown at the Sunset Farmer's Market. A beautiful setting for some beautiful music. Workout felt strong and I had great focus. Doms are already setting in Shoulders and Tris DB Overhead Press 30's x 10,8,8,8 Machine Lat Raises 35 x 12,12,12,12, Wide Grip BB upright row 50 x 12,12,12,12, Alt DB raises 15 x 12,12,12,12,/arm Rear Delts on Pec Dec 50 x 12,12,12 Cable tri pushdown 45 x 12,12,12,12, Bench dips 35 x 15,15,15,15 20 min HIIT
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Post by musclemom on May 3, 2008 19:19:33 GMT -5
Happy Saturday Back and Bis this am after my coffee, oats and whey (no, not all together LOL) High carb day.
Been cycling my cals (and carbs). Body is adjusting nicely. Been keeping my higher carbs on back days.
I have been doing some thinking (can be dangerous). I am going to continue to go lighter weights and higher reps on legs b/c I don't want them to get much bigger. Shoulders are looking nice and round, and I think my arms have gotten a bit bigger. Waist has gotten smaller.
Areas to work on: (most) Glute ham tie in Back lower abs ( I have been afraid to admit this and think this may be a cause of some back discomfort, but since having AJ I have noticed a bulge under my belly button...that continues to get worse...and think it could be an umbilical hernia. Doesn't bother me, other than cosmetically. Need to get to the Dr. )
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Post by musclemom on May 3, 2008 19:27:39 GMT -5
Couldn't sleep last night b/c I was excited for todays wo! Kept waking up thinking "Is it time yet? "
Great wo this AM. REally focused on the back muscles and squeezing hard with each and every contraction! Already feel the muscles
Back and Bis Pull downs (warm-ups) 45 x 12,12
Hammer Strength Row (Underhand grip) 90 x 11,10,10,9
T-Bar Rows (low angled grip) 55 x 8,7 45 x 8,7
One Arm Cable Rows 45 x 12,12,12,12/arm
Close Grip Pull Downs 65 x 12,12
Incline Dumbbell Curls 17.5's x 10,8,7,8
Cable Curls 65 x 9 55 x 10,10,10
20 min HIIT on bike
High carb day has been kind to me today. Full muscles, no weirdness. A little smooth...
Incorporated one of Josephs Low carb flax/oat/whole wheat pita breads in one of my meals today. I made chicken "salad". Had some cucumbers in the pita along w/ some sweet potato chips on the side (homemade). A nice addition. (60 cals 2 fat 8 carbs 4 fiber 6 protein)
TKD was good.
STopped at an open house down that street on the way home at this house I have been eyeing for a while. It is really nice, but too small for us. It was fun to look.
Tackled the kitchen drawers today and some other organizing projects. Always have more to do, but I feel like I accomplished a lot!~
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Post by musclemom on May 8, 2008 18:22:19 GMT -5
Wednesday...Back and Bis Day
Considering I didn't sleep any more than 3 hours , it was a pretty good wo . For some reason I couldn't fall asleep and was up till about 1. The I was awake a little before 4. Surprisingly my energy was good today.
On to the wo...
Rev wide lat pulldown (freemotion. These really hit my lats and put less strain on my elbows) 70 x 10,9 65 x 10,10
Close Grip Pulldown 60 x 10,10,10,10
Wide grip pulldown 70 x 10,9 65 x 10,10
Straight arm pushdown 80 x 10 75 x 12,12,12
Low cable row 55 x 15,15,15
Cable Bi curl 55 x 10,10,10,10
DB concentration curl 20 x 10,10,9,10 /arm
crunches
20 min ss cardio on elliptical
Today....Got some sleep last night Unfortunately, I was totally zonked when the alarm went off and didn't want to get up. But I did and I triumphed!
Shoulders and Tris
Bent Lat DB raise 35's x 10,10,10,10
Seated Presses 30's x 8,8,8,8
Wide Grip Upright Rows 55 x 10,9 45 x 10,10
Alt. Dumbbell Front Front Raises 15 x 12,12,12,12/arm
Rear Delt Flies on the Pec Dec 45 x 12,12,12
Bench Dips 35 x 20,20,18,18
Cable Rope Extensions 55 x 9 45 x 10,10,10
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Post by musclemom on May 10, 2008 21:01:37 GMT -5
Happy Saturday!
Leg day for me. Kind of had to rush thru the wo, but hobbled out of the gym anyway The gym was PACKED, so I made some adjustments to the plan I went in with.
Did 30 min of fasted cardio then went back to the gym for the legs.
Leg Ext 60 x 30,25,20,20 (30 sec rest)
Leg Press s/s calves on same machine 90 x 30,30,30,30
SLDL s/s lunges 50 x 15,15,15
50 x 15,15,15/leg
Leg Curl 75 x 20,20,18,18
Hack Squat s/s calves 70 x 20,20,20,20
Hypers 3 x 15
wanted to do abs, but will have to hit them tomorrow.
Had a good day. Did the TKD thing and then took the boys to get haircuts. Made an appt for a facial (can't wait...I am LONG overdue), did a bit of grocery shopping and came home to flowers from hubs.
No plans tomorrow other than the gym. May take the boys to see Speedracer. I know they are planning something, but are being very secretive
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Post by musclemom on May 13, 2008 7:57:10 GMT -5
Meant to get on here yesterday, but it got away from me. I had the day off to take care of some things around here (had to talk to the gardeners...and they only come on Monday). I had a productive day, and I fixed the sprinkler system all by myself! No help at all!!! ( I was so proud of myself ) Now our grass can be nice and green again! I did finally get some new wo clothes too. Honestly I hate spending $ on stuff that I am just going to sweat and stink in, but it had to be done. At least I will look good LOL Great wo yesterday. Have arms doms from Sunday, so back doms should set in tomorrow. Rest day today. Pull Downs 65 x 15,15,15,15 Close Grip Pull Down 60 x 15,12,12,13 T-Bar Row 45 x 8,8,8,8 Hammer Row 90 x 10 (form didn't feel right) 70 x 10,10,10 1 arm low cable row 45 x 12,12,12,12/arm 30 min ss cardio
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Post by musclemom on May 15, 2008 22:08:03 GMT -5
Chest and Shoulders yesterday Incline DB press 30's x 18 35's x 15,13,12,12
Machine Chest Press 75 x 12,12,12,12,
Cable Crossovers 45 x 12,12,12,12
Lat Raise 35 x 15 40 x 10,10,9
Overhead Press 30's x 12,11,10,10
Abs 100 crunches oblique cable crunches
Leggies today.
Did a unilateral wo today. Been a while since I incorporated this.
My legs already have DOMS today and have been feeling sooo heavy. I love it!
1 leg smith lunges 50 x 15,15,15,15/leg
1 leg ext 50 x 15,15,14,12/leg
1 leg curl (lying) (these were tough on the back) 35 x 12,12,11,12/leg
1 leg press 70 x 15,14,12,14/leg
SLDL (went light due to back) 70 x 15,15,15,15
Legs were s/s and then quick rest b/t sets
15 min stepmill 15 min HIIT on bike
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