Lady_Quadzilla’s BodyBlog

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Warm-up
elliptical 3 min

Standing BB military press w/u 45X12, 65X12…85X8, 95X6 ss with
BB Shrugs w/u 45×12, 115X12..155X8, 185X6

DB side lateral w/u 15×10..20X8, 25/5 &20/3 ss with
DB shrug w/u 55X10..60X8, 65X6

Rear delt db fly 15X12, 20X10, 25X6 ss with
prone db shrugs (not really sure how to do these, i set a bench at the lowest incline and lay face down and shrugged the db’s…is that right?lol) 3 sets 40X10

Decline crunches 2 sest 15 ss with
back ext 2 sets 15

leg raise to reverse curl 2 sets 15 ss with
russian twists on ball 2 sets 8 per side

Did 8 minutes stairclimber and 22 minutes on the elliptical.

Happy 4th of July to all! I am eating today

Leg day today was friggin’ awesome! I don’t kow if it is psychological or the vasocharge and extend are that awesome - but I like it!

Leg day!

Warm-up elliptical 4 min…

Squats w/up 95×12, 135×10….205X8, 225X6 Pr pr pr!!!!!!!! Brian might be trying to kill me, lol. superset with:
DB SLDL W/UP 55’sX12, 60’sX10..65’sX10, 75’sX6 whoo

Leg press w/up 270X12…450X8, 540X6 superset with
Lying DB leg curl (hate them) w/u 40X12, 45X8, 50X6

Leg Ext 120X10, 140X8, 160X6 not as bad as I thought it would be.. ss with
Seated leg curl 120X10..140X8, 140X8 hip cramp!

Seated calf raise w/u 80×12..105X10, 130X6
Standing calf 120X10, 170X8, 220X6 hope I can walk tomorrow!

Followed up with 1/2 hour cardio - feeling good, not looking forward to the DOMS, lol.

yeah, my PC just killed itself, no real warning, no goodbye note, just total refusal to even turn on…so, finally got the laptop hooked up but it is aggravating to type on, grr.

Tuesday - Arms/forearms

BB curl w/up 45X12, 55X10…65X8, 70X6 ss with
close grip bench w/u 110X12, 120X10…130X8, 140X6

DB curl 20’sX12..30’sX6 barely, 25’sX8 need like 27’s or something… ss with
skull crushers 45×12..60X8, 65X6

Cable curl 50×12..80X6, 80X6 ss with
tri pressdown, rope 50X12..80X10, 100X6

BB forearms curls and DB suitcase curls, 2 sets 15 each with the 45 pound bar and 20 lb db’s

followed up with 30 min cardio.

Wednesday - Cardio only - 15 min HIIT followed by 15 min moderate..and then moved rock all day tired!

Well, got in there and did my workout this morning - really good and strong since I didn’t do any ‘official’ lifting last week, just moving lots of stone.:)

Antagonist Tri=phase, week one
Chest/Back

warm-up 4 min elliptical

Deadlift w/up 45X12, 135X10…185X6, 205X6

Superset:
Bentover row, reverse grip w/up 50X12, 135X8..145X6, 155X7
Bench press w/u 95X12, 135X10…155X8, 160X6 PR I think

SS:
Lat pulldown wide grip  w/up 120X10…130X8, 140X6
DB Incline Press w/up 50’sX10..55’sX6, 55′SX6

SS:
Seated cable row w/up 110X10..120X10, 130X6
Pec dec flies w/up 100X10..110X9, 120X7

Followed with 30 minutes cardio off to eat and chill

Scivation Plan starts officially on Monday, but I did the leg day this morning with Brian…only got about 3 hours sleep last night, so it really sucked but here is what we did. My new plan is antagonist training -

Seated calf raise - 70X12, 80X12, 80X12 I am not sure, I think he added more weight than that but I was just done so I wasn’t paying attention, lol.

I have been getting a new kind of workout the past 4 days! Moving tons of rock and gravel to build a stone patio. So, I have been shoveling gravel, shoveling sand, running the 200 pound tamper, moving 4,000 pounds of rock around..generally wearing myself out!!!

 I am excitedly (okay, impatiently ) awaiting my Team Scivation Program….but I guess it is good that I don’t have a plan right now as the rock program is still being worked every afternoon (it takes longer than you would think to build a patio!)

Okay, yesterday we spent 6 hours at Valley Fair - rollercoasters, water rides…lots of fun and walking. So, exhausted this morning and really didn’t want to go workout, but I have told myself that unless I am dying I am not cancelling a session with Brian.

Had an amazing workout considering how exhausted I was at the start…

Warm-up 5 min on treadmill

Leg ext 100X12, 120X10, 140X10 160X10

Leg Press 270X12, 360X12, 450X10, 540X8 Personal Record!

Squats 135X12, 155X12, 185X10, 205X8 pr?

Walking lunges, 3 sets with 20 pounds on ez curl bar, all the way up and back…maybe 12 per leg? it seemed like forever, lol.

Happy and exhausted

Thursday I ended up giving my time to other people…so at the end of the day I rode the recumbent bike for an hour while playing Halo multiplayer

Today we are going to do something fun and active, maybe later I will lift….sumertime

So , tired today but drank half a pot of really good Kona coffee and hit the gym with chest/back in mind.

 I left my workout journal at home because I just wanted to have fun, so here is how it played out….

warm-up 1 song on elliptical.

3 sets push-ups, boy my muscles didn’t want to warm up, these sucked…

Flat bench press 95X12 2 sets 115X10, 135X8, 145X6, 155X5 pressed the gym manager into duty as my spotter

I superset the bench with reverse crunches a set of 20 inbetween each set

Incline cable flyes 3 sets 25X12

superset with cable woodchoppers 3 sets 15/side

Seated cable row 3 sets 100X12…this is low for me, but I used these wierd seperate handles that are almost as think as soup cans, lol, made it , ummm, different, but then again I really felt my back…

superset with crunches on the bench inbetween, 3 sets 20

Lat Pull-down, wide grip 100X12, 100X12, 120X8, 130X5, 130X4 1/2

no superset…

Lat pressdowns- 3 sets 80X12, 12, 9…burnt

Stayed after and did 30 minutes on the elliptical and during the cardio I was sooo high - I thought "this is how we are supposed to feel, this aliveness, this power, the feeling that I have pushed my body to it’s limits, the feeling that this is why we have muscles…" I am back

I don’t know what is wrong with me, I get so into the swing and then so out of it. maybe my sister is right and I am bi-polar…but I don’t think I am that manic or that depressed, just sort of small rollercoasters…like the kiddie ones with the train cars, lol , not the monster ones with the corkscrews.

Last week was a loss, no real workouts, no motivation, mostly clean eating…Saturday good workout, Sunday lazy, Monday walked an hour but exhausted…Today wrestling with am I tired or am I being lazy? Why am I here? Why am I working out? Why do I diet? What is the point? yeah…headcase.

So - taking this day to get my head straight, eating green beans and lean beef and going to bike to the gym tomorrow and lift my little heart out..I am sure I will be back on track.

I just lose sight of my reasons and lose sight of the goal….and here is something that made me laugh today :

With all the sadness and trauma going on in the world at the moment, 
 
it is worth reflecting on the death of a very important person, which

almost went unnoticed last week. 
 
Larry LaPrise, the man who wrote “The Hokie Pokey” died peacefully at 
 
the age of 93. The most traumatic part for his family was getting him 
 
into the coffin. They put his left leg in. And then the trouble 
 
started. 
:D