Tuesday - 01/05/10
Wow, another year gone! Happy 2010 everyone, hope it was great! Yesterday was my 41st Birthday and I really enjoyed it. Last year when I turrned 40 it was a little different. I remember coming home from work, going straight to room and crawling in bed just feeling tired and depressed. I think I spent the whole weekend in bed. I think I was feeling down because my 30's were gone, my kids were growing up so fast and my life felt like it was flying in fast foward...it was crazy! But I got through it, and who ever knew that 41 could feel so good! :) I have a lot going on this year and I'm excited. My oldest daughter is having her 1st baby and I'm going to be a new grandma. :) My baby is having a baby and all I can say is enjoy your children, because they grow up so fast.
Onto new things...
The start of a new year is always crazy in the world of fitness. The New Year's Resolutioners are upon us and the competiton season has started. Everyone's getting ready for the spring/summer shows which is always exciting to me! I've taken on a lot of new clients and it's going to be great working with all of them. My clients are fantastic and I'm going to be busy and enjoying every second of it!
After numerous requests from friends, I decided to start a little journal. People are always curious about my competing, training and diet. I will post my workouts here, but you won't see my diet here or anywhere else. I write my own training programs, but I work with other trainers when it comes to my own diet. Out of respect for them (this is what they get paid to do) it's not right for me to post it. Not only this, but's it's a individual plan for me. I don't want people who come across it try and use it for their own goals...because more than likely it's not going to work for them. I'm not sure I'll be able to get to it daily, as I'm on quite a few boards and have a few journals elsewhere. I spend a lot ot time following other friends journals, to motivate, support and help if needed. I get a lot of PM's and emails daily and do my best to answer each and every question.
Where I'm at now...
I haven't made my final decision on any shows this year. I would like to compete in Oct, but it's still up in the air. I'm maintaning my weight at the moment. I'm thinking of doing a small cut to see what's under the layer of fluff LOL. I've been doing a slow, clean bulk for almost 2 years and I've added an additional 12 lbs to my frame. My clothes still fit nice and comfortable and I think I've made some solild gains.
Here's my workout from Monday:
01/04/10
Today was going to be a rest day because of last week's schedule. But I
was feeling good and today is my Birthday, which means I can do
whatever the hell I want. I trained chest and it was solid I'm feeling strong!!
Incline BB bench (I can't remember the last time I did bb inclines...it's been that long!)
95 x 10
115 x 6
105 x 10
115 x 7
105 x 8
125 x 4
Flat bench DB flys
50's x 12
60's x 10
55's x 12
65's x 8
Weighted dips
35 lbs x 8 x 3
Single arm pec dec
70 x 10
80 x 10
90 x 8
Train hard and stay focused!! :)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Thursday - 01/07/10
This week seems to be flying! Today is my rest day from training and I must say I welcome rest days. When you've been training hard for over 20 something years, your body takes a beating for sure...comes with the territory. I hear so many people (especially women) bragging about how they train 7 days a week and love it so much, that they refuse to take a rest day. People need to realize that rest and recovery is crucial for muscle growth. Muscle growth doesn't happen at the gym, it happens outside the gym while your body it at rest. For the one's that refuse to listen, come back in 10 years and tell me how all your ongoing injuries are feeling. If a person can train 7 days a week without a day off, then I'm sorry you're not training hard enough. You need to kick your workouts up a serious notch. When it comes to training it's not about the quantity, it's about the quality of your lifting so you need to learn to train smart.
What's up for today...
I'll be going out to dinner tonight with my family. We're celebrating my Birthday. The plan is italian (which is my favorite!) My daughter will be finding out the sex of her baby later today. I can't wait to hear, I'm getting excited. :)
Here are my workouts for the past few days. I've been feeling real strong these days and recovery has been great. I've had problems with recovery in the past, but lately no problems...so this is a good thing.
Tuesday
01/05/10
I hit the gym for some back/shoulders. Intense workout, good stuff!
Cybex lat pulldowns
150 x 12
170 x 10
190 x 8
210 x 5
Seated machine row (med grip)
70 x 10
90 x 7
80 x 8
70 x 12
Alt kettlebell rows
35's x 10
45's x 5
55's x 7
Arnold press
30's x 10
35's x 8
30's x 10
40's x 5
Upright BB rows
65 x 10
85 x 7
75 x 8
65 x 12
Alt Front DB raise
30's x 10
40's x 6
35's x 8
Rear delt raises
25's x 10
30's x 10
35's x 8
Pullups
8, 6, 7
Wednesday
01/06/10
Today was legs and it was brutal! I normally don't get hit with DOMS until 2 days after I train legs, but that was not the case today. My hammies and glutes were killing me...this never happens!
Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 10
back up to 120 x 8
Leg press
270 x 12
300 x 10
320 x 10
350 x 8
260 x 12
Zercher squats (I've never done these and I will tell you they hit your hamms/glutes like nothing else...omg...Can't go too heavy with these because of the way you hold the bar...it gets heavy. I love these because it's so easy to go ATG compared to other squats. These will definately be a regular part of my program. http://www.youtube.com/watch?v=naaZ97qljdM
45 x 15 (to get balance and form down)
65 x 12
75 x 12
85 x 10 (these were hard)
95 x 10
45 x 20 (so done here...)
Seated leg curls
140 x 12
150 x 10
150 x 10
160 x 8
140 x 15
Donkey calf raises
305 x 15 x 2
280 x 21's x 2
Seated calves (drop set)
150, 130, 110 x 12
90 x failure
Single leg press
140 x 12
130 x 12
That's it for today people!
Keep doing your thing!! :)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Wednesday - 01/20/10
Hello everyone. Sorry I've been mia for a bit. I was sick for over week with a stomach virus that took forever to go away. I took some time off from training and it was the best thing for me. There are times when I have trained sick and there are times when my body needs the rest...so listen to your body. Not only this, but I don't feel right about possibly passing along my sickness to others...it's just not cool. (So I gave it to my husband instead lol.)
What's up for today...
Today is my 14 year Anniversary. I'm not sure if we'll do anything and I'm almost positive my husband forgot. He does every year...lol but it's alright because little things like this don't bother me. He's great to me all year long and this is what matters above everything else. :)
My most recent workouts to date.
Friday
01/15/10
Went to hit some chest. It was ok, pretty much what I expected. I was fighting a headache the entire time, but I'm low on fluids and food...so it's not surprising.
Flat bb bench
105 x 10
95 x 10
105 x 12
120 x 7
115 x 8
115 x 8
125 x 5
120 x 5
Incline db flys
55's x 8 (the whole set felt off...why you ask? when i threw the weight down i noticed i had a 50 in one hand and a 55 in the other lol...)
50's x 10 x 2
55's x 10
Single arm pec dec
70 x 10
80 x 8
70 x 10
Floor wipers
95 x 20 x 2
95 x 15
Monday
01/18/10
Today was legs. The workout was strong, but it was a tuff one indeed!
Leg ext
120 x 10
130 x 8
110 x 12
120 x 12
140 x 8
Zercher squats (I did these before leg press to see if I could hit bigger numbers this week...it was a good plan because I did!)
65 x 12
85 x 10
95 x 8
115 x 8
115 x 2
125 x 6 (I thought I was gonna die...had to sit for a min and gather my thoughts)
125 x 7
Leg press
260 x 10
280 x 10
300 x 8
320 x 8 (These were hard)
Smith machine front lunge
95 x 10
115 x 10
115 x 10 (Things were getting a little blurry and I was feeling a little dizzy...so I sat on the bench and focused because I wanted 1 more)
125 x 8
That was it, I couldn't do anymore...
Tuesday
01/19/10
Bis/Tris
Hammer rope curls
100 x 10
120 x 8
110 x 10
drop set to 90 x 12
Close grip bench
95 x 10
115 x 8
125 x 5
120 x 8
Alt DB curls
30's x 10
35's x 7
40's x 5
35's x 7
Rope pressdowns
110 x 12
120 x 12
130 x 10
140 x 10
Chin ups ss w/ Overhead cable ext
Chin ups
10, 8, 6, 5
Cable ext
80 x 12
100 x 8
90 x 12
110 x 7
Wishing you all the best week. Keep working hard!
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Monday 02/01/10
Happy Monday peoples! I always like Mondays as it's a fresh start to a new week. Weekends can be tough, as our routines tend to change from during the week. So if you fell off your plan, then wipe the slate clean and use Monday to start fresh. I'm excited that's it's the first day of Feb, brings me closer to spring. :)
What's up for today...
I'm on my 2nd week of dieting and so far so good. I've been doing a slow bulk for almost 2 years and I'm curious to see what I have to work with. Leaning out some will give me an idea of where I'm at this year. I'm not sure how long I'll be dieting, so we'll see where it takes me.
Most recent workouts.
Friday
01/22/10
Chest
HS incline press
140 x 10
160 x 7
150 x 8
170 x 6
Flat bench DB press
55's x 10
55's x 10
60's x 8
60's x 8
65's x 7
Cable crossover (not the normal one I use so it felt different, was buggin my shoulder)
50 x 10
50 x 10
40 x 12
40 x 12
Floor wipers
105 x 20 x 3
Push ups
25 x 2, 20
Monday
01/25/10
Back/Shoulders
Wide lat pulldowns
140 x 10
160 x 6 (different bar lost grip)
160 x 8
170 x 6
180 x 4
Alt DB rows
50's x 8
50's x 8
55's x 7
60's x 7
Bent over cable rows
135 x 8
140 x 8
150 x 8
HS behind the neck press
115 x 8
125 x 6
115 x 8
130 x 5
95 x 12
Upright cable rows
120 x 10
130 x 8
140 x 8
130 x 9
Front plate raise
45 x 10 x 3
Tuesday
01/26/10
Today was Bis/Tris. My upper body and arms are real sore today. I had to lighten the load a little, but it was good workout.
BB curls
65 x 12
65 x 12
75 x 10
85 x 7
1 arm high cable curls
40 x 10
50 x 8
50 x 8
40 x 12
Machine pressdowns
120 x 12
130 x 12
150 x 10
140 x 12
V bar pressdowns
70 x 12
70 x 15
80 x 10
80 x 10
Chin ups
8, 6, 6, 5
Overhead cable ext
80 x 12
90 x 10
100 x 8
90 x 12
Thursday
01/28/10
Today was legs. It was a good workout, but I got caught up in talking with a couple guys (rarely happens) and I totally lost track of time...
I had to pull out one exercise...
Leg ext (drop set)
110 x 10
100 x 10
90 x 10
80 x 12
70 x 12
60 x 8 (3 sec hold with each rep)
Zercher squats
115 x 10
BW x 10 to stretch
95 x 12
95 x 12
115 x 10
125 x 7
125 x 10
Seated calves
190 x 10
170 x 12
150 x 12 + 5 more with 5 sec hold
150 x 12
190 x 10 (slow negatives)
Leg press
260 x 10
250 x 8
300 x 6 (my legs were too tired)
300 x 7
Seated leg curls
120 x 12
130 x 10
140 x 10
110 x 12
Saturday
01/30/10
Chest
Flat bench DB press
65's x 10
70's x 6
60's x 12
75's x no go...damn I was so close! At this point I just walked away...
65's x 8 (did these at the end of my workout)
HS incline bench (not as heavy as I can usually go...DB presses took everything out of me)
140 x 10
160 x 7
160 x 5
140 x 8
Cable crossover
40 x 12
40 x 10
50 x 8
50 x 10
Weighted dips
35lbs x 10 x 3
Leg lifts
40 x 3
Incline crunches
50 x 3
That's it for now!
Let's all keep focused and look forward to February!
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
