ArmdandFabulous’s BodyBlog

am: 23 min HIIT stairmaster, 20 min precor, 2 mile run, 100 ab crunches on machine 

pm: 30 min treadle mach, 30 min precor, 100 hanging knee raises

…I lost another lb! yay..154 now and 19 more to go! wooo hoooo…also lost more from hips and waist..I’m lovin that!…I still have a lot of work to do though, tried on a swimsuit yesterday…and it was either bad lighting, or the bottom half of me is being really stubborn about shaping up, I felt like nothing had changed since I started lifting…got a little frustrated with it…and obviously, I left with NO new swimsuit….and I didn’t really love that one I tried on anyways..so I will keep up the leg/glute workouts and probably won’t venture into any swimsuit trying on again for a couple months…I don’t want to see what I saw yesterday ever again!!!!

 

 

..man I am tired…but I don’t want to forget what I did…

incline flyes      5×10 #15db

shoulder presses 4×10 #20, #15db

lateral raises  4×10 #15, #10 #8db

leaning lat raises 4×10, 8  #10db..then #8..my shoulders were burning

military press   4×10, 8  #30bb

cable crossovers 8×10 (did shoulder/chest ones)

decline db presses 4×10 #20db

front raises 4×10 #15db

straight arm pulldowns 4×10

tricep kickbacks  4×10 w/15db

skullcrushers   4×10 w/30bb

 My shoulders/arms were tired when I started this…I couldn’t go as heavy as I normally would, which is a first, I guess the extra sets I have done the past week here and there didn’t give them enough of a rest period..gonna have to let them fully recover for next workout!

Forgot to put this in here yesterday…30 min precor, 40 min stair treadle thing, 20 min run…

…A friend of mine who I used to go to the gym with has been asking me to "show her the ropes" around the weightroom at the gym…when she and I worked out before, she showed me how to use some of the nautilus machines, and that’s as far as we would go for weight training…never did any free weights or used the weight room machines at all…but since she has seen my progress she’s become interested in learning what exercises I do, and how much weight to use,  what to eat, etc…she has stayed out of the weight room for the same reason a lot of women do: fear of looking stupid, not knowing what she’s doing, being stared at by guys, etc…so I showed her what I have been doing, what works for me, and tried to let her see that all the fear keeping her from weightlifting was really just in her head: NO ONE CARES!!..everyone is there to work on themselves, and if they are staring and making her uncomfortable, hey, there is a whole room full of dumbells to throw at their heads if they get disrespectful! LOL….

….I felt like a personal trainer and it was fun…but the most fun was showing her how much weight I can do the exercises with…last time she and I worked out was back in 2007 and I was still a weakling back then…she was using the same weight levels as me on the nautilus machines, and they weren’t that much…but now…when I showed her how to do one arm rows, I used a 35 lb dumbell…she went to try to pick it up and couldn’t!…that was awesome! …well, I’m not saying it’s awesome that she isn’t as strong as me, I’m saying it’s awesome to really see my progress when it is highlighted like that!…I felt so proud of myself and how far I have come in 5 months of weight lifting…but my favorite part of the workout was when she said…"I can’t wait til I look like you"…awww…that made me feel sooooo flattered  

5 min warmup on treadmill…

squats-smith machine 5×10

hack squats  5×10, olb, 20, 40×2, 20

lunges 4×10 w/  25lb platesx2, 20lb, 15lb (less bulky to hold than db’s for this)

stiff legged deadlifts 4×10 50lb bb

single leg hamstring curl 4×10

single leg presses  4×10

abductor/adductor machines 4×10 both..#60 wrmup, #80×3

oops…almost forgot…calf raise machine…3×12..#165..oooh these got my calves torn up!!

pm: cardio, 30 min Precor, 30 min walk on treadmill…and then some shoulder presses, and some lateral raises, and some front raises…and….some straight arm pulldowns….just because

I am getting into the cardio thing a little too much, it is getting easier to do insane amounts of it with no trouble…is this how cardio-junkies start?…. 

am: 3 mile run, 23 min HIIT on stairmaster

pm: 3 mile run, 30 min on eliptical

I have never attempted to sustain this amount of cardio before, but it is working to get rid of the extra lbs I still have left to get rid of, so it’s all good!

Another Awesome SUPERPUMP 250 wkout…it’s so awesome…how did I get by without it??

My arms were still pretty sore from Thursday’s workout (awesome, again!!!), so this was a little tough..but with SUPERPUMP I can do anything, lol

…I have to warn you, it might make you tired just reading it, doing all this exhausted me…I added more sets here and there, and went up in some weights here and there…

Lat pulldowns    5×10 #80, 100, 90, 90, 70

Single arm row  4×10  35lbx2, 30lbx2

Narrow grip pulldowns  5×10 #80, 90×2, 80×2

Incline Lying row w db’s 4×10, 9, 8, #25,#30, #25×2

Seated rows  5×10   #50, #70×3, #60

Cable crossovers…2×25, 2×20..wow these burned, still sore from my shoulder wkout Thurs…I really like them!

Bent over rows 4×10 40lb bb

Good mornings 4×10 35 lb bb..lower back is handling these ok, but still not gonna go too heavy with them!

 …and for cardio I ran 3 miles to finish up…I have been splitting up my cardio lately, not doing it right after lifting, leaving it for the evening, so this was a challenge..I had to push to finish it..but I did, and then I wanted to take a nap…lol…JJ!!

 

My cardio sessions have been increasing each week, (I do cardio 5 x a week, 3x an am and pm) since I realize how quickly my body adapts to what I do, and today was the most I have done yet:

AM: 3 mile run, 30 min HIIT on stairmaster…wow I have never been THAT sweaty before…it was kinda cool…I felt like I really accomplished something…or just accomplished sweating out all the water I had been drinking…sometimes it feels like that when nothing changes from working that hard!  But I will keep working hard no matter how looooong it seems to take to get where I want to be, it is worth it :)

PM: 4 mile run…I took some SUPERPUMP before my am cardio, but skipped it for pm since I didn’t want to be up all night…I surprised myself with how easy this run was…I guess my body is getting used to my double cardio sessions already, too…or the SUPERPUMP I took in the morning was still keeping me going??…either way, I noticed my pm cardio was a lot easier this week…time to up the mileage again…

SuperPump250 that is…..I had another super workout today with it…

Cable Crossovers        4×10

Shoulder Presses        5×10  20lb db, 15 (did the first 2 sets with 20 lb db’s…a PB..yay!)

Front DB raises           4×10  drop sets from 15lb

Side Lateral Raise        4×10  drop sets from 15lb

Tricep Kickbacks          4×10

Lying Tri Ext               4×10

Straight arm pulldown  4×10  80lb-70

Decline DB Chest Press 4×10  20 lb db’s

Underhand Tricep Pulldown  4×10  60lb

Incline Chest Flyes     4×10  15lb db’s

I had to remind myself to STOP and not overtrain because I felt so focused and energized!!!…

Squats………….4×10       95 lbs

Stiff legged deadlifts w/25 lb DB’s…4×10

Lunges w/25lb DB’s…………………..4×10

Leg extensions…………………………4×10

Leg press……………………………..4×10

Inner/Outer thigh machines…………4×10

20 min walk on treadmill…..my legs are tightening up already…I gotta go stretch now! 

..Today was my first day using Superpump250..and it was awesome to try it out on back day…

lat pull down                 4×10     90 lbs

bent over row               4×10     45 lb BB

single arm row              4×10    Â
 35 lb DB..PB..never did this weight before!

mid back mach              4×10     80, 75, 70lbs

cambered bar lying row  4×10     50lb BB

seated rows                  4×10     drop sets from 90-60lb

good mornings              4×10     45-30lb BB…gotta be really careful with these!

ab crunch machine         3×10     ………just starting to work abs…haven’t been training them at all up to now!…

knee raise machine         4×10

…it definitely made a big difference in my strength and focus…I was able to decrease my resting time between sets and finish this wkout in less than an hour!….I am gonna go back to the gym later on and do my cardio…..