NurseMean’s BodyBlog

Biceps/Triceps

20 squats

Upright Row 30 lbs
2 sets, 20 reps

Bicep Curl 30 lbs
2 sets, 20 reps

20 squats

Lateral side raise 5 lbs
2 sets, 20 reps

Lateral front raise 15 lbs
2 sets, 20 reps

20 squats

Push Press 50 lbs
2 sets, 20 reps

Chest Press 45 lbs
2 sets, 20 reps

20 squats

Seated Dip 60
2 sets, 20 reps

Cardio
30 min of HIIT sprinting
walk 2 min on 3.5 mph
sprint 1 min on 8.0

I’m SOOO tired!!

Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Total Time: 28 min

~Its been forever since I ran 800 meters…I need to spit my game up on my running…~

20 squats

Weighted 10lbs crunch
2 sets, 20 reps

Sissor kicks
2 sets, 20 reps

Sit ups
2 sets, 20 reps

Lateral body crunch with Exercise Ball
2 sets, 20 reps

20 squats

Seated weighted crunch 55 lbs
2 sets, 20 reps

Hanging knee raise
2 sets, 20 reps

20 squats

Cardio
15 min of Sprinting
Walk 2 min on 3.5 mph
Run 1 min on 8.0 mph

Biceps/Tricpes

Bicep dumbbell curl- 10 lbs
2 sets, 20 reps
10 weighted squats 10 lbs

Tricep kickbacks
2 sets, 20 reps
10 weighted squats-10 lbs

Tricep later raise- 10 lbs
2 sets, 20 reps

Upright row 25 lbs
2 sets, 20 reps

10 weighted squats

Chest press 50 lbs
2 sets, 20 reps

Upright row 25 lbs
2 sets, 20 reps

10 weighted squats

Cardio
15 min on Oliptical Machine
Level 1 to 15

Back Day
20 Squats

Back Extensions 10 lbs
2 sets, 20 reps

Bent over dumbell row 20 lbs
2 sets, 20 reps

20 squats

Roman Deadlift 95 lbs
2 sets, 10 reps

Seated Row 47 lbs
2 sets, 20 reps

Lat Pull Down 47 lbs
2 sets, 20 reps

20 squats

CARDIO
10 min of sprinting
10 min of playing basketball- with my hubbie

Abs
20 squats

Weighted crunches 20 lb pound
2 sets, 20 reps

Sit ups
2 sets, 20 reps

20 squats

Sissors kicks
2 sets, 20 reps

Cable Crunches 80 lbs
2 sets, 20 reps

20 squats

Crunches
4 sets, 20 reps

Hanging knee raise
2 sets, 20 reps

Weighted Ab Crunch 55 lbs
2 sets, 20 reps

20 squats

CARDIO

15 min walk on treadmill, 3.5 mph, inclined from 7.0 to 10.0 between 15 min
15 min of sprinting, 1 min 8.0 mph,  2 min walk 3.5 mph

Biceps/Triceps

20 squats
Bicep Curl 30 lbs 2 sets, 20 reps

20 squats
Upright row 30 lbs, 2 sets 20 reps

20 squats
Dumbbell front raises 12.5 lbs 2 sets, 20 reps

20 squats
Dumbbell lateral raises 5 lbs 2 sets, 20 reps

20 squats
Seated Dip 75 lbs, 2 sets, 20 reps

20 squats
Kettle Bell Swing 25 lbs, 2 sets, 20 reps
20 squats

Total Time: 30 min

CROSSFIT WOD: KELLY (MODIFIED x2)
3 rounds for time

400 meter run
20 inch box jump
10 lb wall ball shots

Total Time: 20 min

~I had to modify the WOD because I waited too long to go workout, (I got caught up watching NFL) and I became tired and hungry for protein shortly after my weight lifting…so I had to shorten it down…~

What exactly do they call it, falling off? Or lost in touch? My life has been nothing but hectic, but hey thats life right? I was at in what they call my prime last year, focused and had nothing but Bodyspace and the GYM on my mind. Somewhere along the line this year, I’ve gained unwanted weight back. With this economy, money has been a serious issue for Will and I and it has forced me to take on another job. Stress has welcomed itself back into my life and doesn’t make me very happy. Right now, Will and I are searching for our first new home. Its something we are ready for and really really want. Decisions weigh very heavily on this, and thats all I’m thinking about.
I need your help to bring me back into focus, learn to make fitness a part of my life as well as everything else that goes on with life. Sometimes I feel like a failure to my Man, not making enough money, not making good decisions, or what not. I’m very very lucky to have such an understanding and patient man by my side. I have great amazing friends, who understand me and would do anything for me, (I <3 you Brian!!) I’m happy yet, need words of wisdom.
Thanks for stopping by.
<3 Michelley

What exactly do they call it, falling off? Or lost in touch? My life has been nothing but hectic, but hey thats life right? I was at in what they call my prime last year, focused and had nothing but Bodyspace and the GYM on my mind. Somewhere along the line this year, I’ve gained unwanted weight back. With this economy, money has been a serious issue for Will and I and it has forced me to take on another job. Stress has welcomed itself back into my life and doesn’t make me very happy. Right now, Will and I are searching for our first new home. Its something we are ready for and really really want. Decisions weigh very heavily on this, and thats all I’m thinking about.
I need your help to bring me back into focus, learn to make fitness a part of my life as well as everything else that goes on with life. Sometimes I feel like a failure to my Man, not making enough money, not making good decisions, or what not. I’m very very lucky to have such an understanding and patient man by my side. I have great amazing friends, who understand me and would do anything for me, (I <3 you Brian!!) I’m happy yet, need words of wisdom.
Thanks for stopping by.
<3 Michelley

WEDNESDAY 090506

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

~75 lbs!!! Its a new record for me!! ~