July 16, 2008
Wednesday Chest & Delts
Bench Press 55×10 65×7 65×8 65×9
Incline DB Press 15×10 20×10 20×8 20×6
Dips or DB Flies 15×8 10×10 12.5×8 12.5×5
Military Press 45×10 40×8 40×6 40×5
DB Side Lateral 7.5×8 7.5×7 10×5 10×5
Supplements
4 scoops Extend During W/O
4 Scoops Extend sipped thru day
2 fish oil meals 1/3/5
multi vit meal 1
knockout 2 @ 9 pm
Whey as needed/wanted
vaso or super pump pre wo
I was beat… got decent numbers on chest but delts.. I was whipped by the time I got to them. Didnt sleep well last night maybe that’s why.. eh who knows.
Posted in Training
July 8, 2008
Deadlift 95×10 105x 8 115×8
Pulldowns 45×10 55x 10 65×8
Barbell Row 45×10 55×10 65×10 75×10
BB Shrug 95×10 105×10 115×10
DB shrug 35×10 45×10 45×10
Doing pulldowns instead of pull ups since I work out at home and have no assistance bands.
Rows.. well there are 4 sets cause the first one was WAY too easy so I just did an extra set.
Will be taking those weights up next week since I hit 10 on most. I guess I need to buy some 2.5 lb plates.
Posted in Training
July 8, 2008
Deadlift 95×10 105x 8 115×8
Pulldowns 45×10 55x 10 65×8
Barbell Row 45×10 55×10 65×10 75×10
BB Shrug 95×10 105×10 115×10
DB shrug 35×10 45×10 45×10
Doing pulldowns instead of pull ups since I work out at home and have no assistance bands.
Rows.. well there are 4 sets cause the first one was WAY too easy so I just did an extra set.
Will be taking those weights up next week since I hit 10 on most. I guess I need to buy some 2.5 lb plates.
Posted in Training
June 30, 2008
Day 1 week 1
Deadlift 75x 10 95x 10
Pull up Assisted 6 6
BOR 55x 8 65×6
BB shrug 85 x 10 95x 10
DB shrug 25 x 10 35 x 10
will do cardio tonight while hubbys is doing his workout.
Like the watermelon extend… but just not a big fan of drinking anything sweet while lifting. I am a water junkie! I wonder if there would be a difference ( I dont think there would) if I ate the powder pre wo. Then just drank my water during my wo.
Posted in Training
May 20, 2008
ok so it’s just 1 more reason…but I ordered some stuff yesterday at 2:46. ( well thats when I got the conf email) Today.. at 3:10 when I got hom from picking kiddo up… there it was on my front porch. You know… I have friends that order from all over and yes they may save a few $, but the service from Bodybuilding.com is unbeatable so I will stick with them as long as they keep it up! Thanks to the shipping/store people of Bodybuilding.com!
Posted in Training
May 19, 2008
Whoo hooo…(yeah right) actually I did kinda enjoy it tonight. I rode 5.5 miles with average speed of 11 mph.. so 30 min of cardio with headphones on… music blareing… sweat dripping… and no one around… You know I am starting to like cardio more and more! Tomorrow is shoulders, traps and calves… whooo hooo… I like working those! Hmmm forgot my super pump today but I did take my size on this morning…. yaaaaaa loving life … ok now off to find that danged beeping….
Posted in Training
May 7, 2008
never put muscle rub creme on shoulders then do cardio on recumbant bike… sweat runs down the back to places muscle rub should never go! Ok so my right side is sore today…. shoulder neck areas… I dont have full rom on that side and today is bi/tri day… I decided to do my cardio earlier than normal and put off arms to see if things feel better tomorrow…. I really hate putting off a day but better than making things worse ya know…… Ahhhhh still loving my super pump! It even seems to help me get thru cardio better. mmmm Did a balsamic vinegar reduction with chopped garlic in it for a sauce for my tilapia…. yummy…..I’m almost out of bananas.. thats not a good thing because I love them after my wo! And my buddy Stevo.. well he better keep his ass in gear this time… yeah you know who you are! I am proud of you for getting back on board… you are one of my "rocks" ( Amy, Stevo and Luke!) Thanks for the gentle (ok not so gentle at times) nudges to keep me going in the right direction. Yall are the greatest!
Posted in Training
May 6, 2008
are just not as good as others… not saying its a bad day… just felt weak today doing shoulders. Could have been that I am at the end of my cycle (sorry guys) or that I didnt take my super pump… or even just one of those days. I dunno… just was not feeling it today. Ahhh it also could have been that we had to get up at 12:15 last night to go pull our asst police chief out cause he bogged down in some sand. Of course he was way to embarrased to call a tow truck, so knowing we have 2 f250 4×4s he called us…. yeah tried all around tired… thats got to be it. So my Omoron shows 17.65% bf but I think I am a bit higher than that, but its still comming down so I am ok with the way things are headed. I am shooting for 12 in biceps which is only 3/8 of an inch away! But I want 12 inch at 10-14% bf… soooo a bit more demanding huh?
Posted in Training
May 5, 2008
my office is at home now… and I have the tv in the background… jeeze all the commercials seem to be food…. Smores? Why do they have a commercial about smores? Chilies…. Sonnys…. OREOS! No wonder most people are overweight. It’s always in your face… driving down the highway… the billboards are food related… bleh… man… and I have decided that cheat meals suck… I am always sick after and feel like crap for eating crap. Maybe I will just eat a bigger clean meal and maybe a piece of cheesecake or some ice cream for my cheat meal. Ok time for my super pump and off to the weight room….. whooo hoooo….
Posted in Training
May 1, 2008
but I did it anyway! It was leg day…. I am tired… kiddo is sick, Gus, my oldest lab, puked on the floor. Blu, my Catahoula, is sick and has to go out every 30 minutes, and of course its the start of my (gasp) cycle. Anywhoooo they all fell asleep (even the puppies) and I thought man I can rest for a few…. but I cant not work out can I? Nooooo dont start that… never make an excuse… ok so I grabbed my SP…. put a scoop in a glass… and got a glass of ice water… I SWEAR that stuff taste like cherry "lik-em-ade"! It’s almost like eating a cheat treat every day… (im weird… I eat it with water on the side)…. and to the weight room I went… again lucky to have 90% of what I want here at the house. so away I go… squats, SLDL, extensions, ham curls, standing and seated calves… good Lord what a calve burnout! David Cooks version of "billy jean" came on during my last set of seated so that helped me get thru it and relax after. I think I will go lay in the tanning bed….(yes again I am blessed VERY blessed to have one at home) then crawl in bed with kiddo and take a nice nap…… mmmmm Vanilla Chai protein powder (on whey) and a banana….. mmmm yummy!
David Cook - Billie Jean.. Studio Version, Music Video
Posted in Training
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