COMPETE 2 WIN!!!!

LEG DAY…..I kept putting it off the whole week so had to finish up on a Sunday!! God 4give…there goes my day of rest!!  I’m still not back on track the way I’d like to be, but atleast I’m consistant w/ the workouts.  I’ll be happy when I have the motivation to get up and make it to the gym by 5:30am like I use to! I procrastinated the majority of the day and got there around 7:30PM.  But it turned out to be a good thing b/c all of the equipment was available!

Warm-up: 10 min walk, 10 min foam rolling & stretching

Stiff Legs 4×12

Single Leg-Leg Press 4×10

Reverse Hack squat 1×12, 3×10

Leg Extension 4×12 [B](superset)[/B]
Standing Leg Curl 4×12

Skipped the gym yesterday….felt exhausted..but didn’t fall asleep until after 1am. 

Today, after much procrastination I made it to the gym around 1:30PM.  I can’t stop talking about how much happier I am lifting heavy. I’ve also noticed lifting heavy is giving me a great core workout.  I did two sets of abs and was cramping as if I had 5 or 6 sets.  I need to get back to them on a regular basis.  Today’s workout was short and a sweet. Was in and out in 55 minutes.  I’ve hit everything this week except for legs…..will either go back this evening or finish them off in the morning.

Leaning Side Lat Raise- Cable 2×15, 2×10

1-arm Military Press-Cable 4×10

1-arm Rear Delt- Cable 4×10

1-arm Front Lat Raise- Cable 4×10

Lying Leg raises 2×20

Having a journal paid off today. I wanted to skip the gym but felt bad that I wouldn’t have anything to post!! So, after procrastinating the majority of the day I dragged myself in for a quick work out!! Finished up in record time but no stretching b/c I was trying to get back home to watch CSI….will have to do a few minutes b4 bed.

Standing Close Grip Cable Row, 1×12, 3×10

I made it to the gym at a decent hour…not 6am, but happy I got there by 9am.  This was my 2nd day of going heavy.  I felt good but I wasn’t even out of the gym before I was experiencing pain in my right elbow and a pin stick sensation in the tricep.  I didn’t go as heavy on the tricep moves, but did go all out w/ biceps.  By the time I got home my wrist was hurting too, not pin sticks, but pain.  Good grief….what’s going on!?

I also forced myself to stretch for 20 minutes….did a lot of foam rolling and stretching out the hams….I swear, it’s just sad and very frustrating.  My hams are soooo tight.  I hate, hate, hate it…but know I have to stretch daily!!

 I made it my business to make the appointment for the chiropractor.  I’m also going to ask about ART which is a technique that Erik said could be helpful.  I like this chiro b/c she has a massage therapist so I can get that as apart of therapy under my insurance.  Hope this works and I don’t have to resort to an ortho visit……all I can think about is drills and screws so that will be my last option!!

DB Curl 2×25, 4×10

DB Overhead Press 4×25 (would like to go heavy but hurts, so resorted to light weight).

1 Arm Cable Curl 4×10

1 Arm Cable Kickback 4×10

BB Curl 4×12

Cable Pressdown 4×10

Hey all!!! I have nothing to report for these days other than that I’ve worked my tailfeather off!!! Between the hospital and DSS I haven’t been able to come up for air!!! I’m hoping this is just a combination of overall stress w/ the economy and their being a full moon b/c ppl are going absolutely crazy. I have to work this weekend but hope to get in some good training!!

I hope everyone has a great weekend!! I have to work but I’m hoping that it’s quiet!! I was able to get some sleep this evening…so I’m already feeling better!!

OK, I have to play catch up on Monday and Tuesday’s workouts.  But before I get started I wanted to discuss the diet.  It’s only been 4 days but seems like the way I’m doing things now seem to be working much better.  Crazy me…I was just trying to only eat what I would eat on  contest prep last week….and it wasn’t working!!!  Since Sunday I’ve added tuna fish in (the ones in the packets that are flavored)…high in sodium but is really quick which is what I need, apples, oranges, fat free cheese w/ my eggs in the AM, and salads.  Will also start adding more carbs other than my routine oatmeal…will go w/ potatoes, brown rice, and possibly grits…but will be measuring those.  Still plan to do the week cheats…hopefully w/ the changes a cheat meal won’t turn into a cheat marathon.  So, those few changes have worked well the last 4 days.  I think if I were eating like this to begin w/ I would have been fine….but nooooooooo, I was eating just crazy sh*t!!!  Stomach is looking so much flatter, thank God!! So anywho, I think I’ll be OK afterall!!

MONDAY, 10/13

5am- Fast Cardio, 45 min incline walk

TUESDAY, 10/14

Lat Pulldown 4×10 SUPERSET
Behind-Neck Pulldown 4×10

Pull up 4×10 (strength is improving-can now do 7 b4 stopping and this is my 3rd week adding this move back into routine.  Was only able to get 4-5 when I first started.)

Wide Grip Cable Row 4×15

Close Grip Pulldown 4×15

8:45PM, Cardio- 45 min incline walk