punkin81’s BodyBlog

cardio night, pretty boring stuff but figured I’d log. 1 hour total.

30 min stairmill 250 something calories

30 min crossramp 250 somthing calories

go me!

note to self: quit forgetting your water bottle!

lifted chest/bi’s/shoulders last night. Kind of an off night in the weight department. Did my best to lift heavy but I was struggling. I actually look forward to just doing cardio tonight.

5 min warmup r-bike

bent arm flyes 3×12x20

chest press 1×12x35 1×12x40 1×12x35

db curls 3×12x12.5

cable curls various reps at 10 lbs. the cables are shitty at this gym and they kept getting caught up. so I gave up after so much struggle.

standing side deltoid on pulley 3×12x5

plate front raise 3×12x10

I was so over weights so I went and did my thing on the stairmaster

45 min of hills on stairmaster, calves and butt were burning

lifted heavy and hard on what normally would be a day off. It felt great.

5 min warmup elliptical

chest press 3×12x40 *upped*

rear flyes 3×12x20

flyes 3×12x40 *upped*

incline shoulder press 3×12x20

lat raise 3×8x20 *upped*

bicep machine 1×12x20 2×12x30

cable biceps 3×12x30 *upped*

30 min hills on upright bike

5 min warmup on elliptical

barbell squats 1×12xbarbell 2×15xbarbell

db one leg lunges 1×12x15 2×12x12 these were extremely hard, I seriously need to work on balance

leg press 1×12x60 2×12x75 *upped*

calf raises on leg press 1×12x60 2×12x75 *upped*

standing calf raise 1×12x30

leg ext 3×12x55

leg curl 1×12x55 2×12x70 *upped*

adductor 1×12x85 2×12x100

abductor 1×12x70 2×12x100

roman chair knee ups 3×6

medicine ball crunches 1×15x6 2×12x6

ab machine 3×12

weighted crunches 1×12x40 2×12x45

35 min on cross trainer

Last night was back/tri’s/shoulders. It was a great workout. I upped the weight on some. I think some machines weight weigh different even though it’s the same number. Because last night I was at a different gym than usual and I had to lower the weight considerably just to do a rep. When last time I know it wasn’t hard. so here’s what I did:

5 min warmup elliptical

lat pulldown 1×12x50 2×12x60 *upped*

cable row 3×12x40

tri pushdown ext. 3×12x20 *this went way down from 40*

smith bent over row 3×12x10 still trying to figure this one out

smith upright row 2×12x10 1×12xbar

db shrug 1×12x12.5 2×12x15

mts row 1×12x20 2×12x30

tri dip machine 3×12x45 *went down from 75*

tri ext. machine 1×12x20 2×12x25

hyperextensions 3×12xbody weight

front raise w/plate 3×12x10

30 min intervals on treadmill

Last night’s workout was well, interesting. It wasn’t very organized and I feel like I didn’t work that hard even though I know I did.

The weight machines were crowded, I opted to share one until another opened which was fine, the guy was very nice. Then I went to another and was about to sit down and this way to old to be a personal trainer lady walked up and asked if she could use it to show a client something, so in a very bitchy tone I said yes. Why, I don’t know, I pay good money to use these machines too, so that kind of set me off for the night. Later I tried to go back to that machine and another person beat me to it so I just gave up. Eh, those are hard anyways, lol. Then I went to do bicep curls on the cable machine and it was extremely squeaky and embarrassing, one guy said “wow, sounds like that needs some oil” I replied with “I only have one more set” thinking in my head, no really is that why’s it’s so loud and squeaky, thank you Captain Obvious. I just wanted to get that damn workout over with. Hmm must have been a Monday night oh and I’m pre-menstrual, ha.

Started off the morning with a nice walk on the treadmill. I only had 17 min but I was sweating when I was done. Thank God for incline.

Had a stressful day at work and was ready to hit the gym and get my aggresion out. But my mojo was out of whack and I didn’t have the workout I wanted. It was hard and I worked hard, but my mood wasn’t in the right place. First I forgot my water bottle in the car, huge mistake, next time I’ll walk back to my car to get it, I cannot go the whole workout without it. So I was extrememly thirsty the whole workout. Second I’m not wearing shorts on leg day again, first everytime I had to walk to the water fountain my shorts kept riding up my crotch because I was so sweaty, then leg press and shorts are not a good combo, even though my legs look cool I don’t want people to see certain things, lol. Then I also will not wear shorts on the treadmill, at least the ones I wore last night they just kept riding up. Plus I’ve come to the conclusion that my new Nike’s suck ass. All looks but not made for hard core workouts. Third when I was doing lunges on the smith machine I let the bar slip and fall back onto the rack and made a loud noise that scared me and then I made a loud noise, very embarrassing, even though I don’t think anyone cared. So my confidence was shot last night but I still got a great workout in and it was hard to walk later that night. Here’s what I did:

5 min warmup on treadmill

leg press 3×12x60

leg press calf raises 3×12x60

leg ext. 3×12x50

leg curls 3×12x50

smith machine squats 3×12x50

smith machine lunges 3×12x10

adductor 1×12x75 2×12x50

abductor 3×12x60

roman chair knee ups 1×12 1×10 1×8 more than last time!

crunches 3×25

weighted crunches 1×12x35 1×12x45 1×12x40

Then I was spent, but I hopped on a treadmill. I did 30 min with some intervals but my legs were super heavy so I was just having a hard enough time running. So no more treadmill on leg day.

I’m so happy it’s Friday today. I’m so exhausted again that I need the rest tonight. I was so tired from my workout last night that I didn’t get up and run this morning. But tomorrow morning I’ll be taking George and Brenden out again. I’ll also be doing a ton of cleaning, burning more calories and grocery shopping and planning meals for the coming week. These late gym nights are making it hard to prepare good dinners so I’m going to need extra preperation and planning.

I had a totally kick ass workout last night. I worked out hard. I’m getting more comfortable in the gym and I’m starting to be able to concentrate more on myself than others. Here’s what I did:

5 min warm up on tread climber, apparently I have balance issues and this again was a challenge but I liked it.

lat pulldown 3×12x50

cable row 3×12x40

tri pushdown ext. 1×12x20 1×12x30 1×12x40

tri dip machine 1×12x45 1×12x60 1×12x75

front raises 3×12x8

reverse flyes 3×12x15

machine rows 1×12x30 1×12x35 1×12x40

hyperextensions 3×12xbody weight

30 min of intervals on the treadmill. 1/2 way through my right shin started to cramp and I had to slow down and walk. Then when I was done, I rolled my right foot and it was tight and popped. I don’t know if it is the shitty treadmills or my new nikes but I’m having all kinds of issues lately. I’m thinking it’s the shoes and I think that is why my feet hurt on the arch trainer too. Next pair I’m going back to the best damn shoes ever Saucony. I think Nike’s are all hype, but they are cute with jeans. ;]

Last night was a good night at the gym. I could feel the superpump working especially when I was doing biceps. I think I’m going to up my dose to 1 1/2 scoops, especially on leg day. So here’s what I did.

5 min warmup on step mill, that thing is crazy, I had to watch my step the whole time, I’m so clumsy lol. But my quads were burning after 5 min.

rotator shoulder press 1×12x15

flyes 3×12x30

chest press 1×12x20 2×12x30 up 10 lbs!

free motion shoulder press 3×12x10

lateral raises 1×12x10 2×12x15 upped it 5lbs!

cable curls 3×12x20 very happy with these

db curls 1×12x10

hammer curls 2×12x10

Then I did 30 min of intervals on the arch trainer. That thing is hard, it really hurts my feet. So I’ll only be doing it if there is nothing else open. Why do treadmills have to be so popular!?

All in all a great workout. Tonight is back/tri’s/shoulders again. I got get these stronger, 10 lbs for shoulder press doesn’t make me happy.