lifting

Lifting this morning.  Also staying home to wait for the new backyard playspace to arrive.  Hopefully they will come at a decent time.

A1: One-leg leg press
90x10
90x10
90x10
90x10

A2: V-bar pull-down
90x10
100x6; 90x4
100x6; 90x4
100x5; 90x5

A3: db bench press
25x10
27.5x10
27.5x10
27.5x8

B1: leg extension
156x10
156x8; 144x3
156x8; 144x3

B2: lat raise
15x8
15x8
15x8

B3: Face pull
80x10
90x10
90x10

Bicep curl: v-bar
60x10
60x10

Felt good.  Didn't feel like doing squats.  I think I only do them because I 'should' do them.  I feel I get more out of the single leg work, so perhaps I will just stick to that for awhile.

Will bike for a bit later

Friday April 13th

Friday the 13th....just realized.

Was starving this morning...didn't eat enough yesterday.  still managed to get through a work out.

A1:  push press
45x10
50x8
50x6; 45x4
50x6; 45x4

A2: leg press
295x10
320x10
345x10
345x10

A3: dips
bwx10
bwx10
bwx10

B1: v bar pull-up
70x10
80x10
80x10

B2: reverse lunge
65x10
65x10

B3: reverse cable wood chop
60x10
70x10
70x10

And that's where I twinged my back.  And I was hungry so I left.  May bike later.

Wed April 11th: lifting

Lifted this morning.

A1: Squats
65x8
75x8
75x8
75x8

A2: V-bar lat pulldown
90x8
100x6; 90x4
100x6; 90x4
100x5; 90x5

A3: seated db press
20x10
22.5x8
22.5x8
22.5x4

B1: leg extension
156x8
156x8
156x8

B2: incline bench press
45x10
55x8
55x8

B3: bicep curl cable
60x10
70x8
70x8

Ended then.

Monday April 9th

Into passover...

Feel like I've been overindulging this weekend.  I'm sure that's not exactly true, but I have been secretly eating, which makes me feel ashamed/guilty/angry/frustrated.  I am glad it is Monday so I can get back into my normal 'routine'.  I see Jan today, so we will talk about this.

Lifted this morning:

A1: Bench
65x8
70x4; 65x4
70x4; 65x4
70x4; 65x4

A2: Leg press
320x10
345x10
370x8
370x8

A3: Assisted row
110x8
120x8; 110x4
120x6; 110x4
120x6; 110x4

B1: hamstring curl
70x8
70x8
70x7

B2: lat raise
15x10
17.5x10
17.5x10

B3: tricep dip
70x10
80x10
80x10

One set of bicep curls

Just feel yucky.  And my teeth hurt.  Blah.

Friday April 6th

Lifting today.  First night of Passover tonight.

A1: Push press
45x8
50x8
50x6
50x6

A2: Leg press
270x10
320x10
345x10
345x10

A3: cable twists
60x10
70x10
80x10
80x10

B1: face pull
80x10
90x10
90x10

B2: reverse lunge
65x8
75x8
75x8

B3: dip
bwx12
bwx12
bwx12

C1: back extension
bwx10
bwx10

C2: bicep curl
20x8
20x8

Not sure what i'll do later.

Wed April 4th: lifting

Lifted this morning

A1: Squats.
Warm-up
65x10
75x10
75x10
75x10
75x10

A2: V-bar pulldowns
warm-up
90x10; 80x4
90x5; 80x5
90x5; 80x5

A3: Incline bench
45x10
50x10
50x10

B1: Leg press
270x10
295x10
295x10

B2: Lat raise
15x10
15x10
15x10

B3: Bicep curl
17.5x10
20x8
20x8

C1: Tricep pushdown
60x10
60x10

C2: Reverse wood-chop cable
30x10
30x10

Whew.  About 35 minutes.

Monday April 2nd: lifting

Back in the gym this morning for some lifting:

A1: Bench
70x6; 65x4
70x6; 65x4
70x6; 65x4

A2: Single leg leg press
90x10
100x10
100x10

A3:  Assisted row
110x10
125x8
125x8

B1: seated db press
20x10
20x8
20x8

B2: V-bar upright row
70x10
80x10
80x10

B3: single leg squats
bwx10
bwx10
bwx10

Biking later tonight for 20 min if I can make it.

Friday March 30th: lifting

Did some lifting this morning:

A1: Reverse lunges
65x10
75x10
75x10
75x10

A2: Incline Bench
45x10
55x8
55x8
55x8

A3: Reverse woodchops
40x10
50x10
50x10

B1: Assisted Row
125x10
125x8; 110x4
125x6; 100x4

B2: Leg Extension
156x10
156x10
156x10

B3: Seated db press
20x10
20x8
20x8

Bicep curl
60x10
60x10

That's it.  Some new exercises for something different.  It felt good.

Wed March 28th: lifting

I didn't write yesterday, but I decided to do some treadmill work rather than a bodyweight circuit.  For about 25 min:  1 min intervals.

Today I went back to lifting:

A1: bench
65x8
70x4; 65x4
70x4; 65x4
70x4; 65x4
65x4

A2: leg press
320x10
370x10
370x10
370x10

A3: straight arm pulldown
70x10
80x10
85x10
85x10

B1: hamstring curl
60x8
60x8
60x8

B2: lat raise
15x8
17.5x8
17.5x8

B3: wood chops
8x10
8x10

Did 20 min of biking as well.

Monday March 26th: lifting

Rough weekend.  Funeral + a cold.  Not fun.  Still feeling depressed.

A1. Squat
85x8
85x8
90x6

A2. V-bar lat pulldown
100x5; 90x5
100x5; 90x5
100x4; 90x4

A3. Cable twist
80x10
80x10
80x10

B1. Push press
50x8
50x8
45x8

B2. Dips
bwx10
bwx10
bwx10

B3. Planks
45
45
40

C1. Leg extension
156x10
156x10

C2. Forward Raise
15x10
15x10

Maybe biking later.

March 23rd. sadness

Laurie passed away yesterday.  She was my mother's best friend for over 30 years.  I'm so sad for everyone.

Lifted this morning, but heart really isn't into anything.  Did some cardio as well.

Don't feel like writing it out.

Wed March 21: lifting

Did some cardio yesterday in addition to the circuit training.  About 15 minutes on the bike.  Today was a lifting day

A1: Squat
75x8
85x8
85x8
85x5

A2: wide-grip pull-downs
90x8; 80x4
100x4; 90x4
100x4; 90x4

A3: dips
bwx10
bwx10
bwx10

B1: push press
45x6
45x6
45x6

B2: leg extension
156x10
156x8
156x8

B3: face-pull
80x10
90x8
90x8

Tricep pushdown
80x12
80x12

Good morning
45x10
65x10

Will do some cardio later

Monday March 19th: lifting

Back to the grind.

Strength is still down.  I'll just work with it.

A1. Bench:  warm-up and then
70x3; 65x5
70x3; 65x5
70x3; 65x5

A2. Leg press:  warm-up and then
320x10
345x10
370x10
370x10

A3. Cable twists
70x10
70x10

B1. Assisted Row
125x8
125x8
125x8

B2. Hamstring curl
60x8
60x8
60x8

B3. Plank
45
45

C1. Lat raise
12x10
12x10

C2. Bicep curl
20x6
20x6

I did end up doing some biking yesterday.  May later today.

Friday March 16

Lifting session today.

A1: Squat.  warm-up and then
75x8
75x8
85x8
85x8

A2: Wide-grip lat-pulldown
90x8; 80x5
90x8; 80x5
90x8; 80x5
could have gone higher

A3: plank
45 sec
45 sec
30 sec

B1: push-press
45x8
45x8
45x8

B2: Leg extension
144x8
144x8
144x8

B3: bw dips
x12
x12
x12

Bicep curls
15x8
20x8
20x8

Lat raises
15x10
15x10

Had to go with Zev to the dentist this morning.  He did quite well.  We have to be better at brushing his teeth, though.  I didn't end up getting breakfast until 9:30, which was my fault.  I have a fear of eating early, which I know is unreasonable.  My appetite is finally back, and I am not very good at feeding myself when I am hungry.  Hence the dietician appointments.  Sigh.  I see Jan again on Monday.  We'll have to talk then.

Wed March 14th

Back to lifting today.  I was dx'ed with C. diff, but that wasn't until after I got home from the gym.  Oh well.

Strength was down, which I guess isn't surprising.

A1. Bench press:
65x10
70x5; 65x5
70x5; 65x5
70x5; 65x5

A2. Leg press:
320x10
320x10
355x8
355x8

A3. cable twist
60x10
70x10
70x10

B1. assisted row
110x10
125x5; 110x5
125x8x 110x3

B2. hamstring curl
60x10
60x10
60x10

B3. Cable crunch
130x10
140x10

C1. face-pulls
70x12
80x12

C2. tricep push-down
60x12
60x12

I started antibiotics and they are NASTY.  But it seems my appetite is coming back, so that's a good thing (?)

Wed March 7

I was not feeling good this morning.  The girls kept waking me up and I felt rather nauseous.  I think I'm a little overtrained...I did not take a rest day last week and my activity may have gone up if the circuit training really can be considered to be more intense.  I ended up leaving the gym early.  I just couldn't hack it today.

A1. Squats.  warm-up and then
85x8
90x6
90x6

A2.  Assisted Row.  warm-up and then
130x5; 115x5; 110x5
130x3; 115x8
130x3; 155x6

Cable twists:
60x10
60x10
60x10

C1. Leg extension
156x8
156x8
156x8

C2. Push press
45x8
45x8

And then I left.  Just did not feel good.  I had a little fruit and cheese and we'll see how I feel later.  Jason is going to be out tonight at a meeting and hopefully the kids will behave pretty well.

Monday March 5th

Back to waking up at 5am.  I wish the gym opened earlier...I feel rushed when I work out in the morning.  When the family was away, I was able to sleep in a little more and was much more able to focus on the lifting since I didn't feel rushed to get home and get everyone ready for school.  I am trying my best to carry over that feeling to the present, because I know a lot of my feelings of 'being rushed' are really self-made and I do have more time than I allow myself to believe.  I just hate being late or 'really' being rushed.

That said...

A1:  bench.  warm-up and then
70x5; 65x5
75x4; 70x4; 65x4
75x3; 70x3; 65x3
75x2; 65x4

A2: leg press.  warm-up and then
370x10
395x8
395x8
395x8

A3: cable side twists
40x10
50x10
60x10
60x10

B1: lat pulldown with v-bar
110x4; 100x4; 90x4
110x3; 100x3; 90x3
110x3; 100x3; 90x3

B2: leg extension
144x10
149x10
149x10

B3: face pulls
80x10
90x10
80x10

That's it.  took about 30 minutes

Edit to add:  40 minutes of biking later

Friday March 2nd

Family comes back today.  My week 'off' is over.  Some things I've learned:

I need to make fitness a higher priority.  I've felt so much more relaxed this week with that outlet.

I actually really like my job.  I was able to focus more at work since I did not have to worry about four other people.  That said, I do want to also focus more on my career and take more opportunities at work to get ahead.  I'm meeting with my boss on Monday so I will have an opportunity to think about that.

Workout this morning:

A1: Leg press.  warm up and then
320x10
370x8
370x8
320x10

A2: Assisted row.  warm up and then
125x5; 110x5
125x5; 110x5
125x5; 110x5

B1: cable fly
40x12
40x12
40x12
Tried the 50, but too hard

B2: hamstring curl
72x5; 60x5
72x4; 60x4
72x3; 60x3

C1: Front raise
10x10
8x12
8x12

C2: plank
45 sec
45 sec
45 sec

D: bicep curl
60x12
60x12

25 minutes biking at home

That was ok.  Once my family is home, finding the time to do the workouts I would like to do is going to be more difficult, and while I do want it to be a priority, I may have to make some compromises.  I will have to talk to Jason about it.  It may mean doing more at night after the kids go to bed.

February 29th. Leap Year

Happy Leap Year

I'm still playing with the format of this blog.  But before I forget, I should write out what I did this morning:

A1: Squats:  warm-up and then
65x8
85x6
85x8
85x6
85x6

A2: V-bar lat pull-down
110x4; 100x5; 90x5
110x3; 100x4; 90x4
110x3; 100x3; 90x3

A3: plank
30
30
20

B1: push-press
45x6
50x3
45x8
45x8

B2: hamstring curl
72x5; 60x5
72x5; 60x5
72x5; 60x3

C1: Tricep push-downs
70x10
80x10
80x10

D1: Back extensions
bwx10
10x10
10x8

that was pretty brutal.  I was shaking by the end.  The lat pulldowns were a PR and my legs were shaking after the squats.  Good workout.

Tracking my weight on the Wii.  It was 124 this morning, roughly.  Honestly, I'm not that happy about that.  But I think its more that I don't feel in shape right now and I need to get a better handle on my eating.  So I'm going to start writing down what I eat just so I can stop the mindless eating.  I need some accountability.

February 26th and 27th

Yesterday:  45 min of biking split into a 30 min and a 15 min session.  Lots of errands during the day and climbing around the attic.

This morning:  back into the gym to do some full body lifting:

A1: bench press:  warm up and then
75x3; 70x3; 65x3
75x3; 70x3; 65x3
75x3; 70x3; 65x3

A2: Leg press:
320x10
340x10
340x10

B1: Assisted row:  warm-up and then
130x5; 115x5; 100x5
130x5; 115x5; 100x5
130x4; 115x4; 100x4

B2: Leg extension:
144x10
144x10
144x10

C1: plank
30 sec
30 sec
45 sec

C2: lateral raise:
15x8
15x8
15x8

D: cable bicep curl
60x10
60x10
60x10