Training recap with commentary of course.

Good Stuff Janette!!

Have some fun at the show!!

Thanks Jordan, Meatloaf ROCKED!  When I was in grammar school one of the nuns let us bring records to class and she would play one a day and the Bat Out of Hell album was the first album of mine that she played.  I got to go to the concert with one of the guys that was in that class and we had a blast reminiscing .

Tonight is going to be a core night so that I can get some chores done at home. 

Ok, so last night turned into a night off. 
I woke up early this morn, got a 15 walk in and then did core while the laundry was drying. 
Tonight I hit legs:
Leg press:       3 warm ups- 50/60/70 lbs for 20 R each
                          5 wortk sets - 90lb/15R, 100lb/10R, 100lb/10R, 110lb/10R, 110lb/10R
Rev BB lunge  4 work sets- 45lb bar for 15R/15R/10R/8R
Leg ext yoyo    3 sets- (20lb/10R) drop (10lb/10R) up (20lb/10R) for all sets
Leg press       4 work sets- 100lb/9R, 40lb/25R, 40lb/25R, 80lb/12R

I ran out of gas quick on legs tonight since I started the workout, had to run back to work, and then got back to the workout a half hour later.  Of course it was feeding time but I pushed through the workout instead.  I couldn't eat fast enough afterwards.  Now all I have to do is get a good night sleep.

I did legs today. 

Don't you just love leg day?! (kidding)   !! 

I do love leg day!
I had a late night yesterday so today will be a rest day.  I could use the rest more than the stress.  I tried some elk steak for din din.  It was good. 

Always a great idea to listen to your body.  Elk? What was is like?

The elk cooks like any other red meat.  A lil seasoning and good to go.
This morn I got up early despite the so so sleep and I got a 30 minute walk in.  I felt like I accomplished something by doing this.
When I got to work I trained chest & delts:
Flat Bench Press - DB -        3 warm ups: 10lbDB/15R, 12.5lbDB/12R, 20lbDB/12R
                                                   5 work sets: 25lbDB/8R, 25lb/6R, 30lb/4R, 30lb/4R, 20lb/15R
Incline Press - DB-                3 warm ups: 8lbDB/15R all sets
                                                  4 work sets: 12.5lb/10R, 15lb/12R, 15lb/15R, 8lb/20R
(superset)
Arnold Presses -                   2 warm ups: 8lb/15R, 8lb/10R
                                                 5 work sets: 8lb/10R, 8lb/8R, 10lb/6R, 10lb/4R, 5lb/20R
Stand Lat raise  -                 4 work sets: (5lbDB/2lb/5lb), (5lbDB/2lb/5lb), (8lbDB/3lb/5lb),  (8lbDB/3lb/5lb),   
(6R/20R/6R)
Air disc girl pushup -           6R/7R4R
 

Yeah, then I was done

I survived the birthday weekend without too much damage, yeah! Last night it was back to business. I trained back. Instead of journaling the workout I just kept moving until I was done. I warmed up with a set of deads on the smith machine then did cable rows, ng pulldowns, wg pulldowns, bent over db rows, hyperextensions.
Today I feel good.

July 27, 2010.  Who said you can't train hard at 44?  Oh that's right, that would be the wimpy boys I work with, LOL!
Tonight was arms.  It hurts to type

DB curls (drops w/partials)            2 warm ups - 5lb/12R, 5lb/4-4-8R
                                                            4 work sets - (10/5,10lb, 6/6/4R)  (10/5/10lb, 6/6/4R) (12.5/8/12.5/10lb, 4/4/2/2/R) (12.5/8/10lb, 4/6/4R)
DB Skullcrusher                               2 warm ups - 5lb/12R both sets
                                                             4 work sets - 8lb/12R, 10lb/10R, 12.5lb/8R, 8lb/13R
Superset:
Stand cable extension                    3 sets - 30lb/15R, 30lb/15R, 40lb/10R
Stand DB curl - 21's                        3 sets - 8lb for all sets

Ez bar curls                                       3 sets - 20lb/8R, 20lb/8R, 15lb/8R
Tricep pushups (girl)                        3 sets - 10R/5R/3R

Done!

Nice work Jannette.   Looks like you murdered those arms! 

Thanks Julie, I still feel them
Tonight I took it easy and did core:
Med ball torso rotation 4 sets, cable crunches 4 sets, incline bench rev crunch 4 sets, ball crunches 4 sets, front planks 4 sets, enough.

Those are some good workouts.  You are doing great.

Thanks Annette.  I am really getting into it.  My body needs to be pushed more and mentally I feel focused.  Great combo.  Now all I have to do is get some new pics to chart the progress.

I like everything about this post. 

Thanks Julie! 
Tonight I was feeling less than motivated.  I had a lost weekend with no training since last Thursday, and the diet has been helter skelter.  I finally reminded myself that this lifestyle takes commitment, and that if I am going to commit than I must motivate and get moving.  Whew, easier said than done. 
So, I shook off the last few days and dragged my sorry, tired, out of sync self downstairs to the gym and trained.  I decided to change the training sessions up and go to a upper body followed by lower body routine for a few weeks, and tonight started an endurance phase.  For some of the exercises I used my new toy, the Isolator. 
WG Cable chest press - 1 warm up set (20lb/10R)  3 work sets (20lb/20R, 20lb/14R, 20lb/15R) Isolator sets
WG Seated row machine - 2 warm ups (30lb/10R, 30lb/9R)  3 work sets (20lb/20R, 20lb/20R, 30lb/15R) Isolator sets
WG OH shoulder press mach - 3 work sets (12.5lb/20R, 17.5lb/15R, 17.5lb/10R)
WG Lat pulldown - 3 work sets (37.5lb/15R-15R-12R) Isolator sets
Superset:
DB Bicep curls - 3 work sets (8lb/15R-12R-10R)
Tricep pushdown - 3 work sets (10lb/20R, 30lb/15R, 40lb/15R)
Wrist curls - 3 sets (5lb/20R)
Crunches - 20R
Supermans - 20 count
Side bends - 5 per side

Not my best workout, but certainly I feel better, and mentally I am back in. 
Who knows, maybe there is a cardio session in me before the night ends.

Great job picking yourself up, brushing yourself off and moving on.   That right there takes a lot of strength, mental strength, but strength non the less.  That takes more strength than a workout sometimes.  I am proud of you.  I have been there many times.

Thanks Annette!!!  It always helps to know I have support. 
Today I am feeling a lil sore in the chest and back.  Guess I did a better job than I thought  last night.  Today I tried to get up early but like you, the body said no way.  Since I didn't get the am walk in I will go out for lunch and get the walk in then.  It is a beautiful day to wander around lower Manhattan .  

Wednesday night was rough.  I had a dinner to attend and naturally I ate a wee bit too much.  I felt soooo guilty afterwards that I went to the gym for a late night leg assault:
Leg press - 3 warm up sets (90lb/20R)   3 work sets (140lb/16R)
Superset:
Leg curls  -  2 warm up sets (30lb/20R)   3 work sets (30lb/15R)
Leg extensions                                              3 work sets (30lb/15R)
Superset:
Hip adductor                                                   3 work sets (60lb/12R)
Hip abductor                                                   3 work sets (60lb/12R)
Seated calf raises                                         3 work sets (20lb/15R)
Reverse gas pedals                                     3 work sets 20R each

I followed this up with 20 minutes of walking on the treadmill.

I still feel the effects of this workout. 
Tonight it will be an upper body assault.

NG chest press machine                  2 warm up sets (20lb/20R)   3 work sets 30lb:15R/12R/12R
NG seated row machine                   2 warm up sets (20lb/20R)   3 work sets 30lb/20R, 40lb/15R, 50lb/12R
NG O/H shoulder press machine   1 warm up set  (12.5lb/20R   3 work sets 17.5lb/16R-13R-13R
NG lat pulldown                                                                                      3 wortk sets 37.5 lb: 20R/20R/20R
Superset:
Cable bicep curls                                                                                    3 work sets 20lb/14R-14R-16R
Cable pushdowns                                                                                  3 work sets 30lb/20R, 30lb/20R, 40lb/14R
Wrist curls/Rev wrist curls                                                                     3 work sets 8lb: 15R/15R, 10R/10R, 15R/10R
Side bends                                                                                               3 work sets 12.5lb/16R, 12.5 lb/16R, 15lb/16R
Planks                                                                                                       3 work sets 25sec/20sec/20sec
Russian twists                                                                                        3 work sets 2lb/20R, 2lb/16R, 2lb/20R
Full body stretching

 I managed to get in two 20 min walks today.  Now it's time for la la land.

Last night was leg night:
Leg press: 2 warm up sets 60lb/20R each   3 work sets 70lb/20R each
SS - Leg curls & leg extensions:  3 sets each   (20lb/20R-20R-18R)
SS - Hip AB & AD with bar: 3 sets each: (35lb/10R) (20lb/5R) (10lb/5R)
Air disc lunge - 2 sets - 10lb/10R each side
Seated calf raises - 3 sets - 25lb/15R-12R-12R
SS - Rev gas pedals & Supermans: 3 sets: 20R/20sec, 12R/20sec, 12R/20sec
SS - Crunches & side bends: 3sets: 25R crunches & 25lb/10R, 25lb/10R, 30lb/10R bends

Aug. 11, 2010 Upper body
WG Cable chest press - 3 warm up set (20lb/20R-16R-12R)  3 work sets (30lb/12R, 30lb/12R, 30lb&20lb/5&10R) Isolator sets
WG Seated row machine - 3 warm ups (40lb/20R, 40lb/15R)  3 work sets (40lb/15R, 40lb/17R, 40lb/15R) Isolator sets
DB Shoulder press - 4 work sets 8lb/20, 10lb/20R, 12.5lb/15R, 12.5lb/12R 
WG Lat pulldown - 4 work sets 37.5lb/20, 50lb/20R, 50lb/15R, 50lb/12R - Isolator sets
Superset:
Cable Bicep curls - 4 work sets (20lb/12R-15R-12R-8R)
Tricep pushdown - 4 work sets (30lb/20R, 40lb/15R, 40lb/12R, 40lb/8R)
Supine Wrist curls - 1 sets (10lb/10R)
Russian Twist - 1 set 4lb ball/8R @side
Crunches - 25R, 20R
Planks - 20 sec, 25sec

Next workout needs to be at a higher intensity.

Back to business. 
Tonight was legs as follows:
Leg press - 3 warm ups sets (90lb/16R, 180lb/14R, 180lb/12R)
                      3 work sets (180lb/12R, 230lb/8R, 230lb/8R)
Walk lunge  - 3 work sets (8lb/26R) (10lb/16R) (10lb/18R)
Superset Leg Ext       - 30lb/12R, 40lb/10R, 50lb/7R
                  Lying curls - 30lb/12R, 40lb/6R, 40lb/6R
Seat calf raise - 3 sets (45lb/6R) all sets

Now it's time for din din :)

 Today's torture session:
DB Bench press:             3 warm ups 12.5lb/20R, 15lb/15R, 20lb/12R     3 work sets: 20lb/12R, 25lb/8R, 25lb/8R
Stand cable flye:              20lb/7R, 20lb/8R, 20lb/7R, 20lb/7R
Smith flat bench press: 20lb/8R, 20lb/7R, 20lb/6R
Incline DB press:            12.5lb/12R, 15lb/12R, 20lb/7R
DB upright row:                10lb/12R, 10lb/12R, 12.5lb/12R, 15lb/8R
Lateral flyes:                    5lb/12R, 8lb/10R, 8lb/12R, 10lb/10R
Wrist curls:                      supine 8lb/10R    pronate 8lb/10R

My legs still hurt, lol.     

I didn't want to overdo it last night so I kept myself in check and did a moderate workout.  The torture was as follows:
Sumo Deadlifts:         45lb/16R, 95lb/14R, 95lb/14R, 115lb/12R, 115lb/12R, 145lb/10R, 145lb/7R, 150lb/10R
WG Lat Pulldown:      37.5lb/12R, 50lb/6R, 50lb/8R, 50lb/7R, 37.5lb/12R
Bent over DB row:     15lb DB/12R, 15lb DB/12R, 20lb DB/8R, 20lb DB/8R
DB Shrugs:                30lb DB/10R,  30lb DB/12R, 35lb DB/8R, 35lb DB/8R

I probably could have gone heavier but I want to make sure I have enough reserve to get me through the weekend. 
I feel a little sore today but not too bad, and I am definitely glad that I am not tired and achy as the result of pushing too much.  Next week will be a different story.  I want to start pushing myself more each week so that I will be able to keep pace at camp in January.  I cannot wait for camp. 

On a side note, my new kitchen got delivered this morning.  Now I can start to cook at home again, YEAH   it's party time.

 30lb DB/10R,   30lb DB/10R,