Thursday February 21, 2013

Had troubling staying asleep after 2:00 am. Hit the gym for yoga. Way too relaxed for work.

Workout: Yoga

 

Wednesday February 20, 2013

Woke up feeling stiff and worked over, but wasn’t going to let the day get the best of me. Awesome workout at the gym (loving back day). Challenging day at work. So ready for bed before 9:00 pm.

Workout: Back & High Intensity Cardiovascular

5 Minute Warm up - Run

Lat Pull Down                                                                    14 x 2 x 15, 16 x 12, 16 x 10, 17 x 8

Bent-Over Barbell Row                                                  95 x 12, 115 x 12, 125 x 8, 135 x 8, 135 x 12

Seated Row (V-Bar)                                                        15 x 15, 16 x 12, 17 x 8

BOSA Dumbbell Row                                                      75 x 3 x 12

Lower-Back Hyperextensions                                     25, 2 x 15

Cardio- 25 Min. @ 146 BPM (treadmill intervals, run 3, walk 2)

Tuesday February 19, 2013

Woke up ready to hit the gym something fierce. Good workout.

Work was stressful and sucked.

Workout: Chest & Abs

5 Minute Warm up - Run

Bench Press                                                                       135 x 2 x 15, 155 x 12, 165 x 10 (fail), 165 x 8

DB Chest Press                                                                  55 x 12, 60 x 10, 65 x 8

Incline DB Press                                                                50 x 3 x 12

DB Flys                                                                                  47.5 x 11, 45 x 7, 42.5 x 12

Decline Sit-Ups (Roman Chair)                                   3 x 25

Seated Knee Tucks (Bench)                                         3 x 25

Stability Ball Crunches                                                    3 x 25

Lying Leg Raises (Floor)                                                                 3 x 25

 

Monday February 18, 2013

President’s Day, so I was off from work. Lori took the day off so we could hang out, but based on being short on cash and not getting our shopping done on Sunday, we couldn’t go to Maine.

I hit the gym early to get my workout it. Went home afterwards and caught Lori putting Charlotte on the bus. Lori was still in her jammies and needed to make breakfast. I reminded her that she had suggested going to the gym together. She said I already went, I convinced her to go stating that it had been a while since I got a solid double session in.

So we hit the gym. Lori did some cardio, I checked out my friend Lisa’s “All Out” class. It was a solid plyo workout with timed circuits. It reminded me that its been a while since I have done anything like that. Great workout, but probably not the best idea for the same day as leg day and the day before chest.

Met Lori in the hot tub afterwards, then we checked out the pool for a bit. We got cleaned up and hit the grocery store (fun). We made it back home around one and both were starving. She put the groceries away while I went out to thaw out the snow blower and remove the drifts from Sunday’s storm. I made much when I got in, then started working on lunches for the week. After that it was some couch time until kiddo got home from school.

Workout: Legs

5 Minute Warm up - Run

Barbell Squats                                                                   135 x 2 x 15, 225 x 12, 235 x 12. 245 x 8, 135 x 15

Leg Press                                                                             478 x 15, 498 x 12, 518 x 10

Leg Extension                                                                    165 x 3 x 12

SL Dead Lift                                                                         245 x 15, 265 x 6 x 2 (grip issues) 265 x 10

Hamstring Curl                                                                  95 x 3 x 12

Standing Calve Raises                                                     175 x3 x 20

Seated Calve Raises                                                        165 x 3 x 20