crlgrl’s BodyBlog

Am I the only one that never "feels" their back working out?? I never feel a pump or a burn and don’t remember ever being sore. I know I must be working because I see the changes. I started out today with kneeling cable pull downs, 5 sets (the first was a warm up) going from 50 to 80 #. Lat pull down with the D handle bar 4 sets:70, 80, 80,90. Then I did the hammer strength seated pull backs with 35# to 55#. And finished up with DB rows 4 sets with 25 and 35# DB’s. I’m going to ride my bike this evening after work. I think the trail is 8-10 miles and not too difficult.

HAPPY LABOR DAY TO ALL!!!!!!!

I did legs yesterday and got a decent work out. My lower back is really sore from the good mornings; haven’t done those in a while. I did leg press for 4 sets, good mornings for 4 sets, front squats for 4 sets and walking lunges. My legs are adjusting to this routine; just based on the lack of soreness the next day. I guess I need to push a little harder.

I just haven’t had the "oomph" factor this week. I have to drag myself out of bed and haven’t really looked forward to my work outs like I usually do. In the gym I just haven’t been motivated either. People have just been getting on my nerves all week and there is some added stress at home. So that is probably why I don’t like people.

Today I did an arm work out. I did close grip bench press and BB curls, back to back for 4 sets. Next I did dips and hammer curls back to back for 4 sets. I finished up with 2 handed cable curls and 1 handed cable press downs to failure. Maybe tomorrow I’ll be more motivated for back!!!

I went to the orthodontist today and found out that I have to get braces…that means I’m going to have my 40th birthday with braces on!!! UGH! I’m not too excited about that but I guess it’s necessary.

I didn’t make it to the gym this morning. My alarm went off at 5:30 and I rolled over to turn it off and my head was pounding; sinuses I think because any bending over made it horrible and it was all in my eyes and face. I took some excedrin and went back to sleep. I guess I’ll get to do legs tomorrow. I went to sleep last night planning my leg work-out so I was pretty disappointed.

I haven’t been blogging about my diet because, quite frankly, it has sucked lately!! I was carbing down the last few months and really watching my weight to drop some fat. Now that I’ve lost 10-15# and moved on to a different phase I have really let my diet slip. I guess I should start blogging about it so that I’ll be accountable.

Machine press 5 sets

upright rows 5 sets with wide grip

Lateral rasise 5 sets last 2 to failure

Bent over rear raises 5 sets superset with reverse pec-dec

I planned on going really hard today but my right elbow is killing me and making weird noises so I just got through today. )-:

I need some serious advice on adding size to my delts. I started new goals about a month ago, add size to my delts and definition to my quads. The quads are coming along but my shoulders are stubborn!! Some of my exercises:machine,DB,BB press,lateral raises DB and cable, upright rows,zottman curls,raises turned sideways on the incline bench. I try to keep my reps in the 12-15 range. Any advice would be great!!!

I drug myself in to the gym for my second leg work out of the week. I do one early in the week with heavier more compound movements and a second one that is geared more towards definition and accessory muscles. I picked up a new work out partner today, I’d say she was about 8 and stuck with me the whole time. I am a kid magnet for some reason. We started with leg extensions, one leg at a time, 40# for about 15-20 reps. I did abs in between sets and started with V-ups with a 5# DB in between my feet. To failure every set. Then I move to step ups on a high bench holding 15# DB’S; I used to step doen every rep but found that I like leaving my working leg on the bench, it seems to work better. I would do decline sit ups with a 10# weight, to failure. Then I moved on to abductor,adductor and kick backs; 15-20 each way and ball crunches with a 10# weight. I finished up with walking lunges until I thought I would fall. My legs felt like jelly when I left so I know that was a good work out. The rain has finally quit so I may bike or run after I eat and rest.

The alarm went off this morning at 6am and I heard rain. I knew there was a chance but it was only 20% according to the weather man…I guess he was a little off because the radar is a big green blob. Oh well, maybe next weekend. Cloudy, rainy weather makes me feel lazy! I went to the gym 5 days last week and rode my bike several times, so I don’t know, I may go to the gym later and do a light leg work out. I HATE cardio indoors, it’s so boring, unless it’s a good game of 3 on 3, then the time flies!!! I’ve got plenty of house work and big people stuff to do. BOO! HISS!

Aaaawww, Friday afternoon and not a soul in the gym…just the way I like it! I started my back work out with 1 pull-up, yes 1, that’s all I can do. Then I moved on to the hammer strength machine and did 4 sets with 4 sets of incline DB presses for chest. Next I did T-bar row with sets of incline flyes. I moved on to lat pulldowns with push-ups. I can finally do sets of normal push-ups instead of girl push-ups. I finished up with seated cable rows and pec-dec. I never get what I would call a pump in my back but it has changed over the years so I must be doing something right. Tomorrow I get to go mountain biking so I am excited about that!!!!

No, I’m not opposed to having arms…..they come in handy. Ok, way too early for that kind of humor. Today was arm day and I did opposing muscles…triceps/biceps. I started with cable curls and tricep pressdowns, I’m trying to stay in the 12-15 rep range. curls-started with 50# ended with 80#. Pressdowns-started with 70# ended with 100#. Then I moved on to 21’s (feel the burn) and 2 handed over the head tricep press. I did my 21’s with a 25# BB and my presses with a 30 and 35# DB. I finished up with concentration curls with a 15# DB and tricep kickbacks with a 10# DB. I hate to admit I ever use a 10# DB for anything! I left with a really good pump and my right elbow hurting (insert elderly joke here) but I’m done and ready for work!! The weekend is almost here and I’m mountain biking Saturday!!!! YEAH!

I didn’t go in to the gym today but yesterday I did legs. It’s not really a heavy day but it is the heavier day of legs; I’ve been trying to fit in 2 a week. The first day I do heavier, compound movements and the second day I do more defining movements. I started with squats. The first set my feet were very wide, almost a sumo squat, and I moved in every set until the last set where my feet were together. I also increased the weight with each set for a total of 4. Then I moved on to the leg press. I started with my feet at the top of the sled and a very wide stance and moved them down and together increasing the weight for 4 sets. Then I moved onto walking lunges with DB about 30-35 steps for 4 sets. Then leg extension for 4 sets the last one to failure. I did abs in between each set on the ball with a 10# weight; I can tell I need to do something different for the abs because they rarely get sore the next day. My butt was sore today but nothing in the hams and quads. )-:

Tonight the Hubby and I rode our mountain bikes about 15 miles, nothing major just a nice casual ride. Tomorrow I’ll do arms.

I got in the gym about 6am this morning and did chest and delts. I started with DB presses with 20# DB for the first 2 sets of 15 and did the next 2 sets with 25’s. I was doing incline DB flyes in between each set with 12# DB. I know that is super light but I just started doing chest on a regular basis, so it may take me awhile. Next, I moved on to machine presses which always gives me a good pump. I did 4 sets of those with push-ups to failure in between sets. To finish, I used a 15# plate for front raises followed by lateral raises followed by rear raises for 4 sets. My delts were pumped UP!!! I finished up chest with pec-dec 4 sets with partials at the end of the 4th. I’ve only been soing chest regularly for about a month but I can already see that line developing down the middle, I’m not sure if I like that or not.