What a TEASE!!! It’s cold, overcast and ready to pour. Yuck. I did take advantage of the beautiful day yesterday and had some chipper fun with Bubba. We got a bunch of leaves and branches taken care of in the chipper, and I got the back yard mowed. AFTER that fun, I went to the gym for LEGS! Hit a couple PBs but felt kind of blah:

RDL
45#x4
95#x4
115#x4
135#x4
125#x10 PB!!
1255#x10 PB!!
paired with
Butt Bridge on Ball
BWx5×4
25#x10×2

Single Leg Reverse Lunge
45#x4
65#x4
75#x4
85#x4
100#x10 PB!!
95#x10 PB!!
paired with
Front Squat
45#x4
65#x4
75#x4
85#x4
100#x10 PB!!
95#x10 PB!!

Froggers Here is where I about stopped - NO energy!
BWx4
BWx10×2
paired with
Roll over to stand up
BWx4
BWx10×2

My friend Janelle who owns the gym ordered the Manta Ray for back squats and the Sting Ray for front squats and so I got to try them out. I really DISLIKE front squats because I can’t go very heavy and the balance issue but the Sting Ray made it MUCH easier to balance the load. I still, however, loathe front squats…

Today Bubba & I went to the Art show in downtown ATL. Picked up a few pieces from one of our favorite Artists - Steven Spiro to add to our collection. Need to get ready…Bubba is playing out tonight so I’m gonna go watch the band. Peace out sisters!

Lack of sleep really takes a toll on me - I still feel like I could sleep for a WEEK!

This was my first experience there and I will go back again next year for sure. I scored LOTS of goodies and spent too much $$$ on cute workout shirts. I will have to go with an empty suitcase next year so I don’t have difficulty getting everything home on the plane!

I had SO MUCH FUN meeting you ladies!!

Yesterday was back to normal - worked legs and hit a PB:

BB Squats
95#x10
145#x9
205#x4 - PB!! My left knee felt like it was going to give
180#x5
170#x6×2

BB Step Ups
45#x10
70#x8
80#x7
100#x5 - PB!!! Yikes! Balance is an issue with these!
90#x6
80#x7

Hyper Extensions w/DB
25#x10
40#x8
50#x6 - PB!
45#x7
40#x8
35#x9

I wanted to read some of the new Oxygen so I did 20min/7.20mi of hills on bike at Level 4 (easy).

Here are a couple pics from the Arnold - hope they post properly:

The Hulk

Ronnie Coleman

Ali on Stage

The GOVERNATOR

Frank Zane

Gazelle LOVES broccoli!

Dinner @ Bar Louie - Amber, Tia, Gazelle, Linda, Me, Kermane & Colleen

Tonya Robbins

Gazelle, Linda, Tia, Me & Chastity

Tosca Reno

Tia & Tosca

Alicia Marie

Monica Brandt

My friend Mandy Stafford who was working Monica’s booth:

Robert Kennedy

Jennifer Nicole Lee

Trey Brewer (he lives in ATL - we know some of the same people - small world!)

Jay Cutler

TODAY’S WORKOUT

It certainly feels like summer is here, but we’re getting another cold front this weekend so this will be temporary for sure!

I wish I were stronger in my UB - I get so frustrated with my puny numbers. I am improving and getting stronger, isn’t that what it’s all about?

Arnold Presses
15’sx5×4
20’sx12
25’sx4 PB!! (CRAP - couldn’t get anymore up!)
20’sx6
paired with
Rear Straight Arm Ext.
10’sx5×4
15’sx12
20’sx8 PB!!

Neut. Grip Chins (NEG)
BWx5×4
BWx12
BWx10
paired with
DB Pullover
20#x5×4
35#x10
35#x8

Tate Press
15’sx4
12’sx4
10’sx4
15’sx8
12’sx8
10’sx8

DB Preacher Curls
15’sx4
12’sx4
10’sx4
20’sx8
15’sx8
12’sx8

Medicine ball V-up series (one single leg, v-up, reach up)
10#x1×6

Off to get my shower and cook my food for work tomorrow - flying to and from PHX. I hope people are polite…I’d hate to have to open up a can on them…

Here are my last two weight workouts. I hit some PBs today which was really cool! I have been seeing STEADY strength gains!

TUESDAY

RDL
45#x8
95#x5
115#x5
135#x4
115#x10
115#x10
paired with
Butt Bridge on Ball
BWx5
BWx8×3
25#x10×2
rest 90 sec

Single Leg Reverse Lunge
45#x4
55#x4
65#x4
75#x4
85#x10
75#x10
paired with
Front Squat
45#x4
55#x4
65#x4
75#x4
85#x10
75#x10
Rest 90 sec

Froggers
BWx4×3
BWx10×3
paired with
Roll over to stand up
BWx4×3
BWx10×3

TODAY

T Bar Row
90#x8
120#x6×2
130#x4 PB
125#x5
120#x6

Incline DB Press - Palms In
20’sx8
25’sx6×2
30’sx4 (I just couldn’t get the 35’s up - DANG!)
30’sx5
25’sx6

Hammer Curl
20’sx8
25’sx6×2
35’sx4 PB! (I barely got 4 reps)
30’sx5
25’sx6

Side Lat Raise
12’sx8×3
20’sx6 PB!
15’sx7
12’sx8

French Press
30#x8×3
40#x6 PB!
35#x7
30#x8

Reverse Crunch
BWx20×6

I had a billion things to do today - still not done! I’m finishing cooking food for my trip, still have to clean the bathroom and two more loads of laundry to finish and THEN I need to get my stuff PACKED! AAACCKKK!!!

I’ll try and give everyone an update @ the Arnold - I am SO EXCITED!!!!!!

I believe pigs are flying…isn’t that what I said in my previous blog about us getting snow this weekend? What an odd day. Thunder, lightning & snow…in Atlanta. It is very beautiful but I’m dreading my drive to the airport in the early morning for work. Yuck.

Alternating seated dumbbell press
20’sx12
20’sx10
paired with
Rear straight arm extensions
12’sx12
15’sx8
rest 90 sec

Chin-up NEGS neut grip
BWx12
BWx10
paired with
Dumbbell pullover
35#x10
35#x8
Rest 90 sec

Tate press elbows sore - went heavier this week
Drop set
15’sx8
12’sx8
10’sx8
rest 90 sec

Dumbbell preacher curl elbows sore - went heavier this week
Drop set
20’sx8
15’sx8
12’sx8
rest 90 sec

Medicine ball V-up series
Single Leg
Both Legs
Ball Up
5 sets

I have GOT to get some cleaning done and cook/prepare my food for the week for work. I am just NOT in the mood to do anything other than chill and surf the web. Someone kick my booty into gear…

Spent the weekend @ Bubba’s aunt’s in north GA getting the contents of her doublewide and shed loaded into the back of a 26′ UHaul. She’s moving in with her son in TN (and his wife isn’t too happy about it). Picture dueling banjos, no teeth, Marlboro Red smoking, processed food eating, Jerry Springer…just DAMN! It was all I could do to make it through the weekend. That was my workout this weekend. I was a big time slacker today on my workout. Just didn’t give a flip (hormones). At least I got to the gym:

Warmup
Hills on Treadmill 10min/.66mi 4mph
Stretches

A1) Romanian deadlift
45#x12
95#x10
Rest: None

A2) Stability ball butt bridge
BWx10×2
Rest: 90 seconds

B1) Single-leg reverse lunge
45#x10
65#x10
Rest: None

B2) Front squat
45#x10
65#x10
Rest: 90 seconds

C1) Ground-based froggers
BWx12×2
Rest: None

C2) Rollover to stand up
BWx12×2
Rest: 90 seconds

Off to fly my FAVORITE route tomorrow - WEST PALM BEACH to WHITE PLAINS!! Please pray for me…that I don’t choke the living crap out of one of those elitist piece of…of…ok…need to go take a happy pill…

GA that is. Had to get to the gym earlier than usual to get my workout in:

A1) Alternating seated dumbbell press
12’sx10
15’sx10
20’sx10
15’sx12
no rest

A2) Rear straight arm extensions
5’sx10
8’sx10
12’sx10
10’sx10
rest 90 sec

B1) chin-up NEGS (supposed to do neut grip but can’t @ gym - I’ll try those @ home on my bar)
BWx6
BWx5
no rest

B2) Dumbbell pullover
30#x10
35#x8
Rest 90 sec

C) Tate press (first time trying these)
Drop set
12’sx8
10’sx8
8’sx8
rest 90 sec

D) Dumbbell preacher curl
Drop set
15’sx8
12’sx8
10’sx8
rest 90 sec

E) Medicine ball V-up series
5 sets

Gotta shower and hit the road. Later ladies…

I’m gonna be TICKED if something happens to my chickens or the fence & grapes that were just put in. On top of that, I have MAJOR HIF and Bubba has been warned so that he doesn’t aggravate it. I don’t know whether to cry like a baby or beat the living crap out of someone. At least I got my workout in today and hit some PBs -

C-day 21 Boosting - Legs (90sec rest between sets first 2 sets warm ups)

Warm UP
Hills on Bike - 10min/3.60mi. Level 10 (ouch)

BB Squats
95#x10
115#x8
200#x4 - PB!!
175#x5 - PB!!
165#x6×2 (old PB)

BB Step-ups (first time trying these with BB - I like it better than with DB)
30#x10 (old PB w/dbs)
45#x8 PB!
75#x7 PB!
95#x5 PB!
85#x6 PB!
75#x7 PB!

Hyper Extension
20#x10 (old PB)
30#x8 PB!
40#x6 PB!
35#x7 PB!
30#x8 PB!
25#x9 PB!

I think I’ll have sore legs tomorrow. Those step ups were a challenge - I’ve never used that much weight before so balance was interesting. Going to go do a little crying…damn hormones!

Nikki (my chihuahua/terrier mix) followed me into the chicken yard today when I went to check on the girls and collect eggs. I was quite shocked she would actually go in with me. She was just hanging - it was so funny! When we first got the chickens, she and Abby (my austrailian shepheard/spaniel mix) would always charge the fence and I would discipline them because I wanted them to know that our chickens are part of the pack. Evidently, they are now! It is so cool getting FRESH EGGS every day - LOVE IT!

YESTERDAY - C-day 19 MON 2/16/09 Boosting - Cardio - 3 hour hike around/on Stone Mountain with the pups.

I fell and ripped a hole in my FAV workout pants (tall size BRAND NEW) gggrrrr!!! Scraped/bloodied my knee - I was so ticked! I was utterly wiped out yesterday from our adventure at Stone Mountain. We had the dogs so we weren’t allowed up the walkup trail but we walked the base and a trail over part of the mountain which is rocky and challenging - especially with the dogs. DEF a great workout day!

TODAY - C-day 20 TUE 2/17/09 Boosting - Upper Body/Abs (90sec rest between sets first 2 sets warm ups)

Warm UP
Treadmill Hills - 10min/.66mi. 4mph

T-Bar Row
45#x10
70#x10
90#x6
125#x4
115#x5
90#x6

Incline DB BP Palms In
10’sx10
15’sx10
20’sx6
30’sx4
25’sx5
25’sx6

Hammer Curl
10’sx10
12’sx10
20’sx6
30’sx4
25’sx5
20’sx6

Side Lat Raise
8’sx10
10’sx10
12’sx8
15’sx6
12’sx7
12’sx8

DB French Press
15#x10
20#x10
25#x8
35#x6
30#x7
25#x8

Reverse Crunch
BWx15×3

After I worked out, went home and we finished putting up a split rail fence and planted some grapes. We’re growing some Concord and some Seedless grapes. We planted 5 plants along the section of fence. I’ve never grown grapes before, so keeping my fingers crossed we’ll actually get some. I also filled a couple strawberry pots with some strawberries and yesterday we planted some blueberry bushes.

I’ll probably start some vegetable seeds indoors tomorrow so that we have something to plant mid March in the raised beds I’m building.

Gonna go heat up some chili for dinner. Have a great evening ladies!

or perhaps it was Wolverine? Very strange…anyway…I need to blog my last couple of workouts:

C-day 16 2/13/09 Buffing - Legs Circuit/Cardio

Warm UP
Treadmill Invervals - 10min/.97mi. 8 Low@4mph 7 High@8mph

BB Squats
45#x7
65#x5
85#x5
95#x5
115#x5
paired with
One Leg DB DL
30#x5
35#x5
40#x5
45#x5
50#x5

Narrow Stance BB Squats
45#x5
65#x5
85#x5
95#x5
115#x5
paired with
Calf Press on Plate Load Leg Press
305#x10
395#x10
485#x10
575#x10
580#x10 - PB!!

Glute Ham Raise
BWx5×5
paired with
Decline Crunch
BWx10×5

Cardio
Hills on Bike 20min/7.20mi Level 5

C-day 18 2/15/09 Buffing - Chest/Tris Circuit/Cardio (my chest mult-tasking workout yesterday was not so good…hit it today @ gym)

Warm UP
Treadmill Hills - 10min/.97mi. 4mph

BB BP
45#x7
55#x5
65#x5
75#x5
85#x5
just for kicks to see if I could…
95#x2 PB!!
paired with
CG BB BP
45#x5
55#x5
65#x5×3

Incine BB BP
45#x5
50#x5
55#x5
60#x5
65#x5
just for kicks to see if I could…
75#x3 PB!!
paired with
OH Triceps Rope Ext.
45#x5
60#x5×3
75#x5

DB Flyes
12’sx5
15’sx5
20’sx5
25’sx5
30’sx2 (couldn’t get anymore reps)
paired with
Skull Crushers
8’sx5
10’sx5
12’sx5
15’sx5
20’sx2 (couldn’t get anymore reps)

Cardio
Hills on Bike 20min/7.20mi Level 7

Boosting starts tomorrow. Off to switch out some laundry - peace out sisters…