Workout for week of 1/26/2009

I haven't posted in a while mainly because I've been tired as well as trying to keep all the other balls I have in the air, actually in the air. I had my first posing practice this last Saturday and needless to say it was exhausting and I have A LOT to learn. There's posing practice every Saturday now for the foreseeable future.

I have my new workout for this week. It looks intense but not as long each night as last weeks. The feedback I got from the trainers is that I'm doing a good job and to do more reps on legs than weight. So that is what I'm going to do! I missed Monday's workout due to a prescribed rest day by Joe. So, here's the workout for this week:

Monday
Legs, 4 sets, 8 - 10 reps
Leg Extensions
Lying Leg Curls
Squats (free weight)
1-Leg Leg Press
Deadlifts (free weight)
Standing Lunges w/ Bar

Triceps, 4 sets, 8 - 10 reps
Close Grip Bench w/ Smith
Weighted Bench Dips
2 Arm Overhead Extensions
Nosebusters w/ straight bar

Calves, 4 sets, as many as you can do
2-Foot Calf Raise on Leg Press
2-Foot Calf Raise on Reverse Hack Squat
Standing Calf Raises on Smith w/step

Tuesday
Chest, 4 sets, 6 - 10 reps
Incline Bench Press on Smith
Incline DB Press
Incline Flys
Pullovers
Pushups on Rings

Biceps, 4 sets, 6 - 10 reps
2-Arm Standing Cable Curls w/ Short EZ Curl Bar
Preacher Curls
2-Arm Standing Cable Curls w/ Rope
Alternating Standing DB Curls

Abs, 4 sets, as many as you can do
Bicycles w/ Center Crunch (slow & controlled)
Reverse Crunches on Incline
In/Up/Down 2 & Reverse
Hanging Leg Raises 10/5/10
Straight Rope Crunch Downs
Decline Bench with Weight from top
Oblique Crunch on Bosu
Bar Leg Lifts (use min 65lbs to 135lbs)

Wednesday
Back, 4 sets, 6 - 10 reps
Wide Grip Pullups
Close Grip Seated Rows
Wide Grip Pulldowns
Rope Pulls - go up in plates each set
Bent Over Rows on Smith

Shoulders, 4 sets, 8 - 10 reps
Military Press on Smith
2-Arm DB Front Raises
2-Arm Bent Over Cable Flys
Behind the Back Shrugs on DL machine

Thursday
Legs, 4 sets, 15 - 20 reps
Stretch
Walking Lunges w/ DB
Verticle Leg Press on Smith
Squats (free weights)
Deadlifts on Smith
Leg Extensions, 3 drop sets, 4 sets
Lying Leg Curls, 3 drop sets, 4 sets

Triceps, 4 sets, 8 - 10 reps
Weighted Bench Dips
Cable Pushdowns w/ Short Straight Bar
Noesbusters
Close Grip Bench Press

Calves, 4 sets, as many as you can do
2-Foot Calf Raise on Leg Press
2-Foot Calf Raise on Reverse Hack Squat
Standing Calf Raises on Smith w/step

Friday
Chest, 4 sets, 8 - 10 reps
Flat Bench Press on Smith
Flat Bench DB Press
Flat Bench Flys
Decline DB Press
Pullovers
Pushups

Biceps, 4 sets, 8 - 10 reps
2-Arm Spider Curls
Preacher Curls w/ EZ Curl Bar
Standing Straight Bar Curls
Alternating Standing DB Curls
Double Bicep Curls, 4 sets, 8 reps

Abs, 4 sets, as many as you can do
Bicycles w/ Center Crunch (slow & controlled)
Reverse Crunches on Incline
In/Up/Down 2 & Reverse
Hanging Leg Raises 10/5/10
Straight Rope Crunch Downs
Decline Bench with Weight from top
Oblique Crunch on Bosu
Bar Leg Lifts (use min 65lbs to 135lbs)

Saturday
Back, 4 sets, 6 - 10 reps
Pullups (alternate close & wide grips on each set, 4 sets 10 reps)
T-Bar Rows, 4 sets, 6 - 10 reps
Wide Grip Pulldowns, 4 sets, 6 - 10 reps
Rope Pulls, length of gym, 4 sets
1-Arm Seated Cable Rows, 4 sets, 8 - 10 reps

Shoulders, 4 sets, 8 - 10 reps
2-Arm Seated DB Overhead Press
Rear Delt Machine
Cable Front Raises
2-Arm DB Side Lateral Raises

Calves, 4 sets, as many as you can do
Standing Calf Raises on Smith w/step
2-Foot Calf Raise on Reverse Hack Squat
2-Foot Calf Raise on Leg Press

My Workout for the Week of 1/19 thru 1/26

Ok. Following is the workout I received on Monday from my trainers. I got to the gym around 7:30 and started the Monday workout. I didn't get done until 10:00! AND I didn't even do all the sets on a couple of the exercises (the 1-leg squats and the step-ups)! I was dying and sweating profusely! I did last night's workout (Tuesday) and it took almost 2 hours to complete.

I don't know how I'm going to finish tonight's workout when I only have an hour to do it. This is how it is going to be, though, until the summer on Wednesdays with Aimee having her music lessons from 8 to 9 and having to go to Fitness 19 rather than to the House of Payne. I talked with the trainer that developed the workout and I will need to superset and possibly cut some sets to get it all in. Supersetting will be interesting at Fitness 19 because there are machine hogs there. Oh well, all I can do is my best to get it done.

It looks like I'm going to have to allot at least 2 hours to each of these workouts which isn't going to make my BF very happy but, oh well! I have goals and I don't plan to just place, I PLAN TO WIN!

Monday
Legs - 4 sets, 10 reps

• Leg Extensions - super set with curls
• Leg Curls
• Squats
• Leg Press
• Deadlifts w/ Bar
• 1-Leg Squats
• Lunges w/ Bar
• Press backs on Multi-Hip machine
• 1 Leg Pushdowns
• Weighted Step-Ups

Triceps - 4 sets, 10 reps

• Close-Grip Bench Press
• Nosebreakers
• French Curls
• Triceps Cable Pushdowns

Calves - 5 sets, as many reps as possible

• Leg Press Machine (toes straight, in & out)
• Standing Calf Raises on Step - Smith (toes straight, in & out)
• Rear Facing Hack Squat on 2x4's (toes straight, in & out)

Tuesday
Back - 4 sets, 10 reps

• Wide Grip Pullups
• Close Grip Pulldowns
• T-Bar Rows
• 1 Arm DB Rows
• Wide Grip Seated Cable Rows
• Wide Grip Pronated Pulldowns

Shoulders - 4 sets, 10 reps

• 2 Arm Overhead DB Presses
• 2 Arm Bar Front Raises
• Rear Delt on Pec Deck
• 2 Arm DB Lateral Raises
• 2 Arm Bent Over DB Flys

Abs - 4 sets, as many as possible

• Oblique Crunches on BOSU
• Hanging Straight Leg Lifts
• Ab Wheel
• Ball Crunches

Wednesday
Chest - 4 sets, 10 reps

• Flat Bench DB Presses
• Incline Bench Presses on Smith
• Pullovers
• Incline DB Presses - superset w/ pushups
• Decline DB Presses - superset w/ pushups
• Ring Pushups

Biceps - 4 sets, 10 reps

• Wide Grip Straight Bar Curls
• Close Grip Preacher Curls - EZ Bar
• Alternating DB Curls
• 2 Arm Concentrated Cable Curls

Thursday
Legs - 4 sets, 10 reps

• Weighted Walking Lunges
• 1-Leg SquatsDB Deadlifts
• Vertical Leg Press on Smith
• SquatsLying Leg Curls - drop sets 2 - 3
• Leg Extensions - drop sets 2 - 3

Triceps - 4 sets, 10 reps

• Tricep Cable Pushdowns - short straight bar
• Dips
• Nosebreakers w/ EZ Curl Bar
• Close-Grip Bench Press - Smith - drop sets 2 - 3

Calves - 5 sets, as many reps as possible

• Leg Press Machine (toes straight, in & out)
• Standing Calf Raises on Step - Smith (toes straight, in & out)
• Rear Facing Hack Squat on 2x4's (toes straight, in & out)

Friday
Back - 4 sets, 10 reps

• Wide Grip Pullups
• 1 Arm DB Rows
• Wide Grip Pulldowns - superset w/ horiz. Pullups
• Bent Over Rows - superset w/ horiz. Pullups
• Close Grip Seated Cable Rows - drop sets 2 - 3

Shoulders - 4 sets, 10 reps

• 2 Arm DB Lateral Raises
• 1 Arm Bent Over Cable Flys
• Alternating DB Front Raises
• Front Military Press - Smith - drop sets 2 - 4
• Behind the Back Upright Rows - Smith

Abs - 4 sets, as many as possible

• Oblique Crunches on BOSU
• Hanging Straight Leg Lifts
• Ab Wheel
• Ball Crunches

Saturday
Chest - 4 sets, 10 reps

• Decline DB Presses
• Incline Bench Presses on Smith
• Incline Bench Cable Flys
• Pullovers
• Flat Bench DB Presses - drop sets 2 - 4

Biceps - 4 sets, 10 reps

• 1 Arm DB Spider Curls
• Seated Alternating DB Curls
• Preacher Curls - EZ Bar
• Straight Bar Curls - drop sets 2 - 4

Uhm, OUCH!

I haven't posted in a while because it was getting repetitious and I didn't want to just keep posting the same thing over and over. I got all 6 workouts in and ate 100% clean this week. I took a rest day yesterday and drove up to and back from Chattanooga to do the kid swap with the ex. I did really good on the eating too. Aimee likes to get snacks on the way up at the rest stop and I wasn't even tempted to get something too!

I was supposed to workout with Michelle today because Joe is working (flight attendant) and get my new workout. BUT... They did a switcheroo on me today. I didn't have Michelle, I got Steve. And I am going to be SOOOOO SORE!

Following is the workout I did today:

Superset of leg extensions & leg curls, 3 sets x 20 reps. 60#, 70#, 80# on the extensions, 50#, 60#, 70# on the curls.

3 sets of walking lunges for about 50 feet (length of parking lot) with sprints to get back to the start

3 sets of walking backwards pulling 90# on a rope

3 sets x 10 of dumbbell dealifts standing on a bench (so I can extend the weight further), 35# DB, 45# DB & 55# DB.

4 sets x 10 reps of leg presses, 420#, 600#, 600#

4 sets, body weight, ATG squats, 12 reps, 16 reps, 20 reps and 24 reps.
Steve frickin' killed me!

I didn't get my new workout today because everyone prepping for a comp is getting the same thing and it starts on Monday. So tomorrow is going to be another "rest" day as far as weights are concerned - I'm told that Monday will be legs again. I will do some light cardio instead to ease some of the stiffness that I'm ALREADY FEELING! Sheesh! LOVE IT!

I'm supposed to go back to Chattanooga to get the kid back tomorrow. Maybe. She called at 10:30 p.m. saying she'd like to stay for another day since Monday is a holiday. Normally she'd be itching to get back but now that she has a boyfriend where her dad lives... Everything changes. I told her that it would mean that I'd have to work from home again Monday AND Tuesday. When I drive up to Chattanooga, I don't like to drive down to work (33 miles one way) adding more time and miles to my already really long drive. And Tuesday is the tumor clinic in the morning for Aimee which will take about 4 hours and will make it tough to also go to work afterwards. I explained to her that my boss wouldn't like my taking two more days of working at home just so she can spend more time with her boyfriend. She's not happy. She's going to ask her dad if he'll let her see him if she stays. I guess I'll make a decision then.

Thursday, 1/8/2009 (38 Weeks, 2 days)

I know that my titles are unimaginative but they help me keep track of how far out I am from my competition. Also, I am not real imaginative when it comes to titles at any rate.

I didn't blog yesterday because I didn't have much to say, really, and I was in a reflective mood. I took Aimee to her yearly MRI appointment after work last night. Her having to get an MRI reminds me of 5 years ago (she was 9), when she had the brain tumor (benign, thankfully) and her being in and out of the hospital 3 times, a week each time, over a 5 week period of time. She had to take steroids to heal after the brain surgery which caused chemical meningitis (2nd hospital stay) and hyperglycemia (3rd hospital stay). She had to be on insulin for about 4 months until she was weaned off the steroids and her pancreas started producing insulin again. Steroids are a nasty, nasty, nasty medication just from the reaction Aimee had when she was on them. I understand their use when a person is healing from surgery, illness or whatever. I am so glad that my trainer and gym do everything natural.

Today was an okay day at work. I have a couple of deadlines coming up but I'm not going to stress over them. My BF had car problems so he stayed at his house today which was kind of a relief since I didn't have to worry about dinner for him, just for Aimee and, of course, me.

I had a great session with Joe tonight. I know I'm going to be sore tomorrow and the next day. I did high reps/low(er) weight for the chest and low reps/high weight on tris. My chest and tris are fried! I did 90 lbs on the rope pull down (a PR), 90 lbs on the cable overhead extension (a PR), 80 lbs on decline nosebreakers (a PR). Then I did a bunch of bench dips (I wish I didn't HATE them! :D) No PRs on chest... :D

I am going to do abs/cardio tomorrow night and then it's legs/shoulders again with Joe. Next week is 6 weeks on this workout plan so Joe will be giving me a new workout next Thursday. He says it's going to be a mass building workout with a few different exercises than what I'm doing now.

Oh, and Aimee has a cold. She got it while at her dad's. Sheesh! She always gets sick within a couple days of getting back from her dad's. I really hope I don't get it too! However, I'm thinking I may have ANOTHER sinus infection (headache, mucked up ears, stuffy nose and drainage.) I may have to get my butt back to the doctor for the 4th (or is it 5th?) sinus infection since the end of July...

Meals are planned, prepared and packed for tomorrow:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 3/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, apple
M4: 3 oz tilapia, 3/4 c. potato
M5: 3 oz chicken, 1/2 c. green beans
M6: 3 oz tilapia, 3/4 c. rice, 1/2 c. broccoli

Progress towards the "Be The Change" goals:
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Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"
Meals for today:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 3/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, apple
M4: 4 oz chicken, 3/4 c. potato
M5: 3 oz salmon, 1/2 c. broccoli
M6: 4 oz chicken, 3/4 c. rice, 1/2 c. broccoli

Drank 160 oz of water

Meals are prepared and packed for tomorrow (see above for the plan)

Workout: Chest/Tris

Goal 2: Work on relationship with God
Read day 8 from the daily bible
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Tuesday, 1/6/2009 (38 Weeks, 4 days)

Well, I'm kind of excited. I just got back from my training session with Joe and he thinks I might be a little ahead in my training. He says that I may be ready for an earlier show. He could also tell that the diet is working so I'm happy about that as well.

Tonight's workout was high reps/low(er) weight on the back and low reps/high weight on bis. Both were pretty tough but I gave them my all and I'm pretty wrung out. I did have more energy than I have had and that felt wonderful.

I think I may have strained my left calf muscle because it is still very sore, even to the touch. So, I guess I won't be doing many calf exercises for a while...

Meals are planned, prepared and packed for tomorrow:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 3/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, apple
M4: 3 oz tilapia, 3/4 c. potato M5: 3 oz chicken, 1/2 c. green beans
M6: 3 oz tilapia, 3/4 c. rice, 1/2 c. broccoli

Progress towards the "Be The Change" goals:
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Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"
Meals for today:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 3/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, apple
M4: 4 oz chicken, 3/4 c. sweet potato
M5: 3 oz salmon, 1/2 c. broccoli
M6: 4 oz chicken, 3/4 c. rice, 1/2 c. broccoli

Drank 192 oz of water

Meals are prepared and packed for tomorrow (see above for the plan)

Workout: Back/bis
Goal 2: Work on relationship with God Read day 6 from the daily bible
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Monday, 1/5/2009 (38 Weeks, 5 Days)

Today was the first day back at work after a week and a half off. It was tough to get up this morning and I'm tired tonight.

We just got back from the information session for this charter school that Aimee wants to go to. She is more determined to go there after this session. However, because it is an accelerated school (they basically get all of high school done in the first 2.5 years and then internships and fellowships the last 1.5 years) she cannot miss any of the classes and that is going to pose a problem for her dad and visitation with him. I think he just needs to come here and spend time with her here but it is going to be tough to convince him that is what is best for her. She doesn't need to be traveling to his house for him to not spend any time with her... Oh well...

I have a training session with Joe tomorrow night and it's going to be back/bis.

I have my meals planned, prepared and packed for tomorrow:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 1 1/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, pear
M4: 4 oz chicken, 3/4 c. sweet potato
M5: 3 oz salmon, 1/2 c. broccoli
M6: 4 oz chicken, 3/4 c. broccoli

Progress on the "Be The Change" goals:
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Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"

Meals for today:
M1: EAS MRP Shake, 1/2 c. strawberries
M2: 3/4 c. eggbeaters, pear
M3: protein powder, 3/4 c. oatmeal, pear
M4: 3 oz tilapia, 1/2 c. broccoli
M5: 3 oz chicken, 3/4 c. potato
M6: 3 oz tilapia, 1/2 c. broccoli

Drank 160 oz of water

Meals are prepared and packed for tomorrow (see above for the plan)

Rest day today.

Goal 2: Work on relationship with God
Read day 5 from the daily bible
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Sunday, 1/4/2009 (38 weeks, 6 days)

Aimee and I are back from Chattanooga. It was a long drive but I now have her back pretty much full time until spring break. I really, really, really MISSED that girl!


I have ALL 6 meals planned, prepared and packed for tomorrow:

M1: EAS MRP Shake, 1/2 c. strawberries

M2: 1 1/4 c. eggbeaters, pear

M3: protein powder, 3/4 c. oatmeal, pear

M4: 3 oz tilapia, 3/4 c. potato

M5: 3 oz chicken, 1/2 c. broccoli

M6: 3 oz tilapia, 3/4 c. broccoli



Today was tough getting all the meals in. I finished M4 at 7:00 p.m. Mainly because I got up late and then the 4.5 hour drive... I have drank almost 96 oz of water. No cheats today either! Aimee got chocolate from vending at the rest stop and I wasn't even tempted - 1st time in a couple weeks! I will get at least one more meal and the rest of the gallon of water in tonight.


I got my legs and shoulders done before leaving for the drive. I did the workout at Fitness 19 and was able to do the walking lunges. I also increased my weights on the military press and the shrugs. It was a good workout considering I am still sore from Thursday's marathon workout - I would have taken today as a rest day if I didn't have something planned for tomorrow and Wednesday nights that will interfere with my workouts. I have 3 sessions planned with Joe this week, Tuesday, Thursday and Saturday and I'm sure he's planning to kick my butt!



Progress on the "Be The Change" goals:

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Goal 1: Body Fat at 22%, Waist @ 27.5", Hips @ 38"

Meals for today:

M1: EAS MRP Shake, 1/2c. strawberries

M2: 4 oz Chicken, 3/4c. brown rice

M3: EAS MRP Shake, 1/2c. strawberries (easiest to carry on trip)

M4: 4 oz Chicken, 1/2 c. green beans

M5: 3 oz Salmon, 3/4c. brown rice

M6: too late and didn't have time to eat it

Drank 128 oz of water

Meals are prepared and packed for tomorrow (see above for the plan)

Leg/shoulder workout done.

Rest day will be Monday and Wednesday due to appointments for my daughter.

Goal 2: Work on relationship with God
Read day 4 from the daily bible

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