Tuesday, September 4, 2007
Monday, September 10th, 2007*Fasted Am Cardio x 45min
Weights: OFF
PM Cardio x 30m
Diet: 100%
**I have been living without my additional stims for about 2 weeks now… ouch 
.. still having coffee … lots of coffee
Archive for September, 2007
Training~Monday, September 3rd
Friday, September 7th, 2007Training~Monday, September 3, 2007
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;) Happy Labor Day 
Fasted Cardio x 45m
Treadmill x 20m Stair Stepper x 20m = intervals
Returned to Denver late afternoon, no lifting today…
Diet: 99% perfect (missed a meal in the damned car 
)
Training~Sunday, Sept. 2nd
Thursday, September 6th, 2007Training…Sunday September 2nd
We visited the Gold’s Gym in Grand Junction, CO and were fortunate enough to be given two week free passes, so we got to try out the facilities for Leg/Delt Day
AM Fasted Cardio x 45m
Treadmill (they didn’t have a StepMill 
)
Squats ~ standard foot placement*parallel or lower
115 x 15
135 x 10
145 x 10
155 x 8
Leg Press
225 x 10
275 x 10
325 x 8
375 x 6 …. here is the link to my video of the day
http://youtube.com/watch?v=xU3GQZm43_c
Seated Leg Curls
Narrow Foot placement..slow/squeeze
90×10
95×10
100×8
105×8
Seated DB Press ~
35s x 12
35s x 10
40s x 8 ~ w/ spotter
Supermans’s
3×12 @ 17.5s
ABS
Straight Legged Raises
3×25 ~ slow
Frog Crunch w/ 12 lb med ball
3×20
Blog Entry
Thursday, September 6th, 2007Saturday, September 1st
Fasted Cardio x 45m ~ Bleacher Running (at my son’s school field)… up down.. repeat 
*This was so much work and I felt great afterwards, def doing again
Weights: OFF
Posing Practice~ It was great to get back to posing in front of the team again; it was nice to meet the newbies BigBeesBabe (Jaquie) and SunLovinCo (Sarah).. both are awesome girls and it will be great to compete alongside them 
After we posed… Drove to Grand Junction for the weekend.. no PM Cardio 
Blog Entry
Thursday, September 6th, 2007Training…Friday, August 31st
Fasted Cardio x 45m
StepMill Levels 8, 11, 12 x 30m
Treadmill Backwards x 15m … Incline 12 Speed 2.0 (intervals FW/4.0mph)
Weights: OFF
PM Cardio x 30m
Treadmill… 12% incline speed 3.3-4.1 intervals
Diet: 100%
Water: 1.50 gallons
Training~Thurs., Aug. 30th
Thursday, September 6th, 2007Training, Thursday, Aug. 30th
Fasted Cardio x 40m Treadmill backwards/forwards and intervals
0900: Co-taught BodyPump release #62.. (60m weights/full body)
Quads/Abs
Front Squats in Smith
3×10 @ 145 lbs.. below parallel
Upright Seated Leg Press
3×10 @ 225 lbs ~slow
Seated Leg Extensions~ narrow foot placement
1×10 @ 100~slow
1×8 @ 110~slow
1×7 @ 115~slow
Seated Hip ADDuction ~ bent knee
3×20 @ 80
Hanging Bent Knee Raises~slow..NO momentum
2×15
Power Scissor ABS (TUT)
3 sets of 45 sec. intervals
Cardio2 x 30m
Diet: 100% spot on… got in 1.75 gallons water today.. trying to kill some retention
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