Goodbye Figure; Hello NPC Fitness!

Back/Rear Delt/Abs + Cardio

Hammer Strength Overhand Grip Seated Iso lateral High Row 

90 x 12 reps  110 x 10  120 x 9  120 x 8

Straight Arm Straight Bar Press Downs

80 x 12  90 x 10  100 x 8  110 x 4

Seated Low Narrow grip row

75 x 10  75 x 10  75 x 10  75 x 5

Standing Lat Pull Down, wide grip (overhand)

75 x 10  85 x 10  90 x 9  95 x 7 (this was lifting me off my feet)

T-Bar Row

50 x 9  50 x 9  50 x 9 (I cannot progress here )

Standing (only because seat is stuck too low for proper form for me) Rear Delt Fly on Pec Dec

50 x 12  60 x 10  70 x 8  75 x 6

35m StepMill Level 5,6,7

Treadmill 4 minutes (planned longer but got bored had to get off)

This was the year my daughter admitted she knows Santa is not real she’s the youngest so he’s dead now to us

AM Cardio

StepMill x 35 minutes, level 7

Pilates Class x 50m

*this was much more challenging than the stupid YogaSculpt class; plus its helping my sciatica as well I think.

I was suppose to perform today at the Bug theater with all my girls, but I have to wait until January 25th ~ have to get my costume finished, my routine down, etc… fun stuff ~ should have some great pics for you all to peep soon though I can explain more then ~ not really a "fitness" thing, although I think one has to be pretty fit to pull it off… enough for now.

Snow is coming this week again, may have to jump all over my living room to get a work out done. This is fine, I read about Dvsness last year doing step ups on her toilet LOL so where there is a Will there is a way

AM walk/run w/ crazy dog and crazy hubby

37 min ~ walk 3m, run 2m (ha…guess he couldn’t run as easily as he had remembered LOL

*shins are sore >:(

Alternate Legs/Delts 1

Walking DB Lunges w/ 25s in each hand
3 sets 20 steps straight

heels on 10s, holding 35-lb plate overhead, sumo squats

3 sets 20 reps

Box step-ups w/ 25s in hand

3 sets 20 per leg

Prone Ham Curls

3 sets 20 reps @ 70 lbs

Seated overhead DB Press

40s x 6  40s x 6  40s x 5  37.5s x 5
*stretch x 15m focusing on mostly lower body, lower back, glute, hip, piriformis stretches, adductors, etc…

Cheat Meal

Roast pork tenderloin w/ bourbon pomegranate glaze (Dayum this was soooo good)

red potatoes (garlic and dill)

asparagus w/ feta cheese

Tiramisu
Red wine x 2 glasses

ahhhhhhh

My crazy German shepherds , but they are awesome

AM jog/run with crazy dog again

Averaged 5.5 mph, 31 minutes

YogaSculpt Class 45 minutes

*sounded like a cool idea to add variety…

edit: stupid idea, easy class, dissappointed

Abs/core @ home in the evening x 20m

Diet has been *perfect* all week ~ with the occasional splash of skim milk in coffee here and there, nothing notable to complain about

Cheat meal is every Saturday night, and I do a high carb thing on Wed, but its clean, no cheat.

:D

Back/Abs Cardio

Hammer strength iso lateral high row

90 x 10  100 x 9  110 x 7  125 x 6

Straigh Bar/Straight Arm press down

60 x 12  70 x 10  80 x 8  85 x 5

Bent over uni DB Row

40s x 9  40s x 9  40s x 5  35s x 4

Seated Low grip Cable Row

75 x 9  75 x 9  75 x 9

Standing Lat Pull Down, wide grip, overhand

75 x 12  85 x 10  95 x9  95 x 7

Seated Rear Delt Fly on pec dec

60 x 9  60 x 9  60 x 7

Standing Cable Face Pulls

75 x 10  80 x 08  90 x 6

Hanging bent knee raises

4 x 15

Hanging straight legged raise

4 x 6, slow

slow bicycle

3 x 1 minute intervals

StepMill

Level 7 x 15m  Level 6 x 15m  Level 7 x 10m = 40 minutes

AM Cardio

Everlast Boxing Class @ 24HF (this instructor better than last one)

PM Cardio

Track sprints

4m fast walk

30s super-sprint

30s recovery walk

Repeated this sequence for 25m ~ felt really watery and heavy… yuck.

thought this was interesting; and wow… it’s all relative isn’t it?

AM Cardio was jogging with my German Shepherd, she is a lunatic.  37 minutes, not so bad; cold out.

Biceps/Triceps/Abs

Standing narrow grip BB curls, slow eccentric

4 x 9 @ 55

Rope Pressdowns w/ back against pad

1×12 @ 65  1×9 @ 75  1×6 @ 85  1×4 @ 90

Seated Alternating DB Curls

3 x 10 @ 22.5 each hand

Seated overhead DB extension

4 x 9 @ 40

Straight Leg Raises, slow drop

3 x 15

Hanging side raises

3 x 10 each side

Rope Crunch

3 x 15 @ 40 w/ hard squeeze held at top of contraction

Nice weather we’ve been having, here are some shots from around Metro Denver and just heading into the mountains ~ only about a 45-60m drive from the center of the city… people here DO NOT know how to drive >:-(

Gotta love it I guess