crlgrl’s BodyBlog

So after being sick for almost a solid 2 weeks and being out of the gym for 10 days, I finally got to go back in this past Sunday. I am not a big frame person and it takes alot of work to get the muscle I have built up over the last 12 years and 10 days out made me drop about 5 lbs. Which I assume was probably all muscle. Sunday I did arms and abs. Tricep cable press downs with cable curls. Over head DB tricep presses with hammer curls. Preacher curls with tricep dips. Abs were stability ball crunches with 12# DB and reverse curls with my feet on the stability ball. Monday I did legs and told myself not to over do it because I get sore easily in my legs. So I did walking lunges with 20# DB, deads with 95# and 8 sets of leg extensions with 60#’s. I’m still sore!!!! I wasn’t really fatigued during the work out but OMG…I was so sore the next morning. It hurt to get out of bed and walk and sit and stand. I’m glad I went light! Tuesday was chesticles and delts. Seated DB presses with incline DB flyes. Upright rows with seated chest press. Lateral raises with push ups. Even though I’m still pretty sore, I’m just glad to be healthy enough to be back at it!!!!

Started of with pull ups and incline BB press for chest 4 sets. Next was wide grip lat pull downs with pec dec for 4 sets. Then V-bar pull downs with seated press for 4 sets. Next was reverse grip BB row back to back with incline DB shrugs. I don’t work traps very often; I don’t know if that is detrimental to my over all shape or not. I finished up with straight arm press downs and 1 handed cable bent over rows until failure. I flt like I got a really good back work out!! Tomorrow is a rest day!!

Today was leg day in the gym and I actually felt really energetic this morning; I’m not usually much of a morning person but I took advantage of it and got legs out of the way. I started of with 1 leg extension for 4 sets with decline sit ups, then overhead squats. I starte doing these last year and really like them. They work much more than just the normal squat muscles; they really bring in the core and arms especially shoulders. So overhead squats and planks front and both sides. Step ups with DB’s on a bench approx. knee high. I do 1 leg at a time  because I feel like it focuses better. I just leave the leg I’m working on the bench. I did V-ups with weight in between. The last exercise was a tri-set to smoke ‘em!! 1 leg dead lifts followed by hamstring curls followed by cable kick backs! WOAH!! Talk about feel the burn!

When the weather gets warmer, I want to add sprints to my routine. I’ve heard good things about them and glutes!!

Today was leg day in the gym and I actually felt really energetic this morning; I’m not usually much of a morning person but I took advantage of it and got legs out of the way. I started of with 1 leg extension for 4 sets with decline sit ups, then overhead squats. I starte doing these last year and really like them. They work much more than just the normal squat muscles; they really bring in the core and arms especially shoulders. So overhead squats and planks front and both sides. Step ups with DB’s on a bench approx. knee high. I do 1 leg at a time  because I feel like it focuses better. I just leave the leg I’m working on the bench. I did V-ups with weight in between. The last exercise was a tri-set to smoke ‘em!! 1 leg dead lifts followed by hamstring curls followed by cable kick backs! WOAH!! Talk about feel the burn!

When the weather gets warmer, I want to add sprints to my routine. I’ve heard good things about them and glutes!!

Today, my son and a couple of my friends got to go mountain biking! It was almost 70 here today and sunny; so perfect!! I could tell it has been awhile since I was on my bike because my quads told me so. We did about 10 miles and had alot of fun. Hopefully the pictures will download.

I haven’t had time to blog since Tuesday afternoon….the day I reached my goal of 5 unassisted pull ups!! I really can’t believe I was able to do it. I have never had great upper body strength and things like push ups and pull ups were difficult. When I first tried a pull up…I got 1/2. So I’ve come a long way and I feel good about it. I’m sure I will keep pull ups in my back routine now. They’ve kinda grown on me! Time to start think ing about my next goal. Hmmmmmmmm

Today, my husband, went to the gym again with me!!!  He doesn’t work out the same body part as I do so were not actually working out together but we are in the gym together!! I offered to let him do legs with me today but he just laughed at me! So I did legs and he did arms. The gym was packed so I think we need to go at some time other than 5:00. Anyway, I was excited to have him again!!!!

The most important muscle I have is my mind. I have positive affirmations every where, my car, my locker, my mirrors. I love RWE quotes too. Here are a few of my favorites:

Make the most of yourself, for that is all there is of you.

Make yourself necessary to somebody.

Men are what their mother’s made them.

Money often costs too much.

No change of circumstances can repair a defect of character. (love this one)

Nobody can bring you peace but yourself.

Our greatest glory is not in never failing, but in rising up every time we fail.

People seem not to see  that their opinion of the world is also a confession of character.

People that seem so glorious are all show; underneath they are like everyone else.

The age of a woman doesn’t mean a thing. The best tunes are played on the oldest fiddle. (hmmmm)

The end of the human race will be that it will eventually die of civilization. (another favorite)

The greatest gift is a portion of thyself.

The highest revelation is that God is in every man.

The only way to have a friend is to be one.

The secret of ugliness consist not in irregularity, but in being uninteresting.

The sky is the daily bread of our eyes.

The wave of evil washes all our institutions alike.

Unless you try to do something beyond what you have already mastered, you will never grow.

We are rich only through what we give, and poor only through what we refuse.

Win as if you were used to it, lose as if you enjoyed it for a change.

Words are also actions, and actions are a kind of words.

You cannot do  a kindness too soon,for you never know how soon it will be too late.

What would be the use of immortality to a person who cannot use well a half an hour.

What you are comes to you.

Who you are speaks so loudly I can’t hear what you are saying.

There is a tendency for things to right themselves.

There is an optical illusion about every person we meet.

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.

He who is not everyday conquering some fear has not learned the secret of life.

A chief event of life is the day we have encountered a mind that startles us. (makes me think of Body Auditor (: )

Fear defeats more people than any other one thing in the world.

For every minute you remain angry, you give up sixty seconds of peace of mind.

Happy is the hearing man; unhappy the speaking man.

It is not length of life , but depth of life.

Life consists in what a man is thinking of all day.

Little minds have little worries, big minds have no time for worries.

An ounce of action is worth a ton of theory.

Common sense is  genius dressed in its working clothes.

Earth laughs in flowers.

These are just a few of his quotes but I hope someone will be inspired by them today!!

I got a little behind on blogging my work outs, why do they call it a blog anyway, someone enlighten me. Monday was legs and abs, which I did get around to blogging about. Tuesday was back and chest. I do opposing groups these days back to back. Pullups with pushups. T bar row with seated incline chest press. Lat pulldowns with pec dec. Seated cable rows with cable flyes. And finished up with Kneeling cable lat pull downs because I can really feel it in my lats and I do these to failure.

Wednesday was rest and a 12 hour shift in the ER. I would have done shoulders in Thursday but my neck/back injury has been acting up this week so I’m trying to push them back and hope I heal a little more. I finally went to the ER and had one of the Dr.’s trigger point inject me. I have problems in C5, C6 and C7 in my neck and  about 4 T discs that are problematic. When it gets bad I get huge hard knots all over my trap and scapula area that are very painful!! They affect nerves all the way down my right arm and cause several of my fingers to become numb. So today I’m just sore from all the needles and medicine but I think I can go ahead and work out with out going too heavy. I have definitely learned a few exercises that make it worse, I NEVER, EVER do anything behind the neck!!!!! Got off track a little there. Thursday was biceps and triceps. Cable curls and bar press downs. Spider curls and over head cable french press. 21’s and close grip bench press. 21’s and I have a love/hate relationship!! But they work!

Tomorrow, Landon and Martin and I will go to a novice wrestling tournament all day. They won’t let me wrestle, something about not fitting the age requirements, Oh well! I’ll just watch I guess.Funny story, Landon asked me to video one of matches. So the match starts and I’m doing good. He is wrestling a kid that is just all over him, not really beating him just can’t get up. Everytime he makes a little progress the kid breaks him back down. 2nd period same thing again, Landon just can’t get up. Then he does a gramby roll and ends up on top of the kid and pins him with 1.5 seconds to go. They last 15 seconds of the video the camera is bouncing up and down and all you can here is me screaming!! I totally missed the pin!