Tues. 12/30

Saturday, 12-27 CHEST, BI, TRI
Flat DB press 15/14, 20/12, 25/10, 25/8, 30/6
HS iso lat incline press 20/10, 20/8 x2
Chest pec decline cable 10/12 x3
BB curl: 30/12. 30/10, 30/8, 40-30/8
Tri rope press: 20/12, 20/10, 20/8 x2
Seated DB curl 15/10 x3
Tricep dips 10-12 x3

Sunday, rest

Monday, 12-29 LEGS
very sore after this workout!
Seated LP: 70/14, 75/12, 80/10, 85/8, 95/6
Walking lunges: 50/12, 10, 8, 8
Leg curl: 50/12, 55/10, 60/8, 65/6
Leg ext: 55/12 x3, 60/12
Seated calf: 70/12, 70/10, 80/8 x2

Tuesday, 12-30 BACK and SHOULDERS
Visiting a trainer friend today, so we did a variety of things. Unfortunately, I pulled something in my neck, so we kept it short.
Deadlifts: 50/10, 8, 8
Plank position DB rows: 12/20 x3
Rear delt one-arm flys: 8/12 x3

Have not had alot of time for cardio but hope to get started on that again tomorrow...Busy time!

Friday, Dec. 26

Tuesday, 12-23: steady state, BI and TRI
I did not have time to go to the gym, so I did a 30 min. kettlebell workout focusing on biceps and triceps.

Wednesday, 12-24: Legs and 12 HIIT
1. Seated Leg press: 70/14, 75/12, 80/10, 85/8, 90/6
2. Walking lunges with plates: 50/12, 50/10, 50/8 x2
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Leg ext: 50/12, 55/12 x2, 60/12
5. step ups with plate: 25/12 x2
6. seated Calf raise: 70/12, 70/10, 75/8, 80/8

Thursday, 12-25: 30 min. run

Friday, 12-26: BACK and SHOULDERS, 60 min. hike
Was at a different gym so made some modifications to exercises
1. DB lat pullover: 20/14, 20/12, 25/10, 25/8, 30/6
2. DB deadlifts: 50/10, 60/8 x3
3. Seated row: 90/12, 90/12, 110/12 (this machine is obviously way different than the one I'm used to...)
4. DB press: 15/12, 20/10, 20/8, 22.5/6
5. front scaption: 10/10 x4

Monday, Dec. 22

Hey, sorry I've been MIA. I have been working out...have just not had one second to relax and do my blog.


Anyway, here it is:

Dec. 18: LEGS
1. Leg press 70/14, 80/12, 95/10, 106/8, 120/6
2. Walking lunges 40/12, 40/10, 40/8 x2
3. Leg curl: skipped today...my hamstrings were really sore and tight from cardio previous night
4. Leg extension 55/12 x4
5. Step up: 6/15 x2
6. calf raises: 12, 10, 8, 8: same weight as leg press--on LP machine

Dec. 19: 30 min. Steady State and Advanced Pilates

Dec. 20: rest

Dec. 21: BACK and SHOULDERS, HIIT--12
1. Lat pull 40/14, 45/12, 45/10,l 55/8, 55/6
2. BB Deadlifts: 50/10, 60/8 x3
3. Seated row: 40/12, 45/12 x2
4. Upright BB row: 30/12, 30/10, 40/8, 40/6
5. Front DB scaption: 10/10 x4

Dec. 22: CHEST (seriously, ran out of time for bi and tri. Was on my way to meet a client. Will add to legs tomorrow)

1. Flat DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Incl press--HS iso lat: 18/10, 25/8, 23/8
3. Chest press cbl: 35-25/12, 30/12 x2

Wed. 12-17

BACK, SHOULDERS, steady state cardio
cg lat pull 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts 50/10, 50/8, 60/8 x2
seated row 40/12 x3
upright BB row 30/12, 30/10, 30/8, 40/6
front DB raise 10/10 x4

Tuesday, 12-16

TODAY, CHEST, BI and TRI

1. Flat DB press 15/14, 20/12, 25/10, 25/8, 30/6
2. Incline press 50/10, 50/8 x2
3. Chest press HStrength iso lat 22/12 x3
4. BB curl 30/12, 30/10, 40/8 x2
5. tri rope press down 30/12, 35/10, 35/8 x2
6. Seated DB curl 15/10 x3
7. tri dips 12 x3

MONDAY: 10 HIIT

Sunday, Dec. 14

SUNDAY: rest day


SATURDAY: LEGS
1. Leg ext: 55/10, 60/10, 65/10
2. Hammer Strength Leg Press: 70/14, 80/12, 80/10, 85/8, 95/6
(Hear what you're saying about strengthening the back. Was thinking I could go back and forth on this and the squats, though the squats will always be less weight...)
3. Leg curl: 55/12, 60/10, 65/8, 70/6
4. DB sumo squat: 60/12 x4
5. step lunge: 25/15 x2
6. Calf press on leg press machine: 70/15, 80/15 x2, 85/15

FRIDAY: BACK & SHOULDERS, SS CARDIO
1. DB pullover: 20/14, 20/12, 25/10, 25/8, 30/6
2. DB bent row: 20/10, 25/8 x3
3. Lat pushdown: 35/12 x3
4. DB press: 35/12, 35/10, 40/8, 45/6
5. side lat raise: 12/10 x4

Thursday, Dec. 11

Thursday: 10 HIIT, Advanced Pilates


Wednesday: CHEST, Bi and TRI
was at a different gym so had to modify 1-2 exercises

incl db press 15/14, 20/12, 25/10, 25/8, 30/6
Smith bar flat press 35/10, 40/8 x2
DB pec flys 10/12, 12/12 x2
incl db curl 12/12, 12/10, 15/8, 15/6
tri bar pushdown 40/12, 45/10, 45/8 x2
cbl curl 35/10 x3
lying tri ext 10/10 x3

Tuesday, Dec. 9

TUESDAY
LEGS, SS cardio
Leg ext 50/10, 55/10, 60/10
Smith squat 50/14, 60/12, 65/10, 75/8, 85/6
Leg curl 50/12, 55/10, 60/8, 65/6
sumo squat DBs 50/12 x4
seated calf raises 45/15 x4

I think I am going to max out on the Smith squats soon. Loading my spine like that does not feel great...also I'm nervous about using free weights b/c it would be even more load on the spine, and I'd probably fall over backwards! Any suggestions on how to keep moving up in weight without compressing the spine? Would seated leg presses work as well?

MONDAY
BACK & SHOULDERS
lat cable pd 40/14, 40/12, 50/10, 50/8, 60/6
bent row DB (each arm) 20/10, 20/8, 25/8 x2
lat pushdown 30/12, 35/12 x2
Shoulder press on cable 25/12, 30/10, 30/8, 35/6,
DB lat raises 10/10 x4

Monday, Dec. 8

SUNDAY: 10 HIIT

SATURDAY: CHEST, BI & TRI
incl db press 15/14, 20/12, 25/10, 25/8, 30/6
flat bar press 50/10, 50/8 x2
pec fly machine 45/12 x3
incl DB curl 10/12, 10/10, 15/8, 15/6
tri bar pressdown 35/12, 40/10, 40/8 x2
cbl curl: 30/10 x3
lying tri ext 10/10 x3

Friday, Dec. 5

Today I did (big inhale first)...

60 min. of Intermediate Pilates, 35 min. Steady State, and LEGS.
Hopefully that will help offset my early cheat this weekend on extra helpings of peanut butter ;-)

1. Leg ext 50/10, 55/10, 60/10
2. Squat Smith machine: 50/14, 60/12, 60/10, 70/8, 80/6
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Sumo Squat, DBs: 50/12 x4
5. Step lunges: 25/15 x2
6. Seated calf: 45/15 x4

Wednesday, Dec. 3

Hey Franco! Good to be back. I feel more motivated going into the gym now. Forgot that this 3-day split takes longer though...no wonder I liked the 4-day!

Today did BACK and SHOULDERS and 10 HIIT
Also measured my waist--29.5, the same as when I started with you in August. Boo, but all the pizza, PB, wine, and sweets did less damage than I thought it might...

1. Lat PD: 40/14, 40/12, 45/10, 50/8, 55/6
(sometimes I have trouble with this one b/c of my R shoulder; I may try bench pullovers next time if you don't object)
2. Bent over DB row: 20/10, 20/8 x2, 25/8
3. Lat pushdown: 30/12 x3
(I did this with a straight bar and kept arms straight. Started at shoulder level and pushed down to my thighs.Think that's what you meant)
4. DB shoulder press: 15/12, 15/10, 20-15/8, 20/6
5. Lateral raise: 10/10 x4

Yesterday, CHEST BIs and TRIs
1. Incl DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Flat BB press: 40/10, 50/8 x2
3. Chest fly machine: 30/12, 35/12 x2
4. Incl DB curl: 10/12 x2, 15/8, 15/6
5. Tri bar pushdown: 30/12, 40-30/10, 40/8 x2
6. Cbl Curl: 30/10 x3 superset with
7. Lying tri ext: 10/10 x3

Monday, I had already done quads and calves, so will probably just do my ballet class and cardio tomorrow, and rest for ST. Back to legs on Friday..

Sunday, Nov. 16

Friday, 11-14 QUADS and CALVES & 17 HIIT
Leg press: 70/12 x2, 75/8, 80/6, 85/6, 100/6
leg extension: 55/10, 60/8, 65/8, 70/8
Bosu squat with DB's: 15/15 x3
Lunge jumps: 3 sets 12
Seated calf: 70/12, 75/10, 75/8, 80/8

Saturday, 11-15: SHOULDERS and BIs
DB press: 15/12 x2, 17.5/8, 17.5/6 x3
Pike pushups: 2 sets 10
4-way shoulder exercise: 8/12, 8/10, 8/8
DB lateral raise: 8/12, 8/10, 10/8, 10/6
1 leg bi curl, DB: 10/12, 12/10, 12/8, 12/6
Cable curl: 50/10, 50/8 x2

Sunday, 11-16: HAMS and BACK
Lat pd: 45/12, 45/12, 50/8, 50/6, 55/6, 60/6
back extensions: 15/10, 15/8, 25/8, 25/8
2 arm DB row, Bosu: 20/10 x4
Bent leg RDL: 50/12, 50/10, 60/8 x2
SB bridges: 3 sets 12

Friday, Nov. 14

WEDNESDAY
Advanced Pilates & 35 min on bike

THURSDAY
Rest -- was feeling very tired and a little run down this week. Took forever to get myself up and out of the house. Keep thinking I am coming down with something. Felt better in the evening but still decided to rest.

FRIDAY
17 intervals HIIT
Felt much better this morning, maybe b/c I got some sleep! Planning on doing QUADS and CALVES in a bit.

Tuesday, Nov. 11

Saturday, 11-8 BACK and HAMS

Lat PD: 45/12 x2, 50/8, 55/6 x2, 60/6

Back extensions: 10/10, 15/8, 25/8 x2

2 arm DB row on Bosu: 20/10 x4

Bent leg DL: 50/12, 50/10, 50/8 x2

SB hamstring rolls: 3 sets 12

Sunday, 11-9   40-min HIIT tmill

Monday, 11-10 rest

Tuesday, 11-11 CHEST & TRIs & 45 min steady state

(Was in a different gym so machine weights might be slightly different)

DB press: 18/12 x2, 22/8, 22/6 x3

SB pushups: 3 sets 12

Pec fly machine: 30/12, 30/10, 30/6, 30/8

Plyo pushups: 3 sets 10

Tri pressdown: 40/12, 50/10, 50/8, 60/6

Kickbacks: 8/10 x3

Friday, Nov. 7

Friday: 

22 mi bike ride

Thursday: 

SHOULDERS and BIs

DB press: 15/12 x2, 20/8, 20/6 x3

Pike pushup on SB: 3 sets 10

4-way shoulder exercise (rotation, press, scaption): 8/10 x2, 8/8 x2

1 leg bi curl on Bosu: 10/12, 10/10, 12/8, 12/6

DB curl: 12/10, 15/8, 15/8

Hey,

Had to do a few new things for quads/calves ;-) I'm hurtin' again today. 

Monday: rest

Tuesday: QUADS and CALVES

1. Leg press: 65/12, 70/12, 75/8, 75/6, 80/6 x2

2. Leg extensions: 55/10, 60/8 x2, 65/8

3. DB deep squats on overturned Bosu: 15/15 x3

4. Lunge jumps: 3 sets 12

5. seated calf: 70/12, 70/10, 70/8 x2

Wednesday: HIIT on elliptical and Advanced Pilates

Sunday, Nov. 2

Long, crazy weekend--funeral in PA on Friday (no workout).

Saturday, I did my own version of CHEST and TRICEPS (I'm done cycling through your program and wanted a change...), and HIIT. I like the cable machines alot--I feel more in control, at least with the heavy weights. Sometimes I'm afraid to go up in weight with the BBs and DBs b/c I'm afraid I'll drop them on my head. Are you familiar with NASM? This is basically their Stabilization Equivalent Training -- a strength exercise followed by balance.

1. Cable chest press: 25/12, 30/12, 35/8, 35/6 x2, 40/6

2. Stability ball pushups (toes on ball): 3 sets of 12

3. Pec fly machine: 35/12, 45/10, 45/8, 55/6

4. Medicine ball chest pass: 6 lbs, 3 sets of 10

5. Tri rope overhead extension: 25/12, 30/10, 30/8, 30/6

6. Stork stance tri kickbacks: 10/10 x3

Sunday, did an hour-long dance class.

So what is the eating plan you have in mind for me? You mentioned something about carb timing and not having to measure/record everything...

Thursday, October 30

Today: BACK and HAMS
Tired! Didn't get much sleep last night ;-(

Lat pulldown: 45/12 x2, 45/8, 50/6 x2, 55/6
BB Deadlifts: 50/10, 50/8, 60/8 x2
Standing cable row: 40/10, 50/10, 60/10 x2
Leg curl:50/12, 55/10, 60/8, 55/8
DB leg curl: 10/10 x3

Yesterday: SHOULDERS and BICEPS
Lateral raise: 8/12 x2, 10/8, 12/6 x3
DB press: 20/10, 20/8 x3
Front raise: 8/10 x3
Incl DB curl: 12/12, 12/10, 15/8 x2
Cable curl: 35-25/10, 35-25/8 x2

Tuesday, October 28

TUESDAY: QUADS and CALVES, HIIT

Leg press: 65/12 x2, 70/8, 75/6 x2, 80/6
Smith Squat: 60/10, 65/8 x2, 70/8
DB sumo squat: 40/12, 50/10 x2
Walking lunge: 25/10, 35/10 x2
Seated calf: 60/12, 65/10, 70/8 x2

MONDAY: CHEST & TRIS, 35 min Steady state

Flat DB press: 20/12 x2, 25/8, 25/6 x3
Mid press BB: 40/10, 40/8 x3
Incline fly: 12/10 x3
Tri pressdown: 40/10, 45/8 x2
Tri dips: 10 x3

Sunday, October 26

So even though I wasn't home for a few days, I did get a few workouts in! There wasn't much in terms of weights in the hotel, but I did what I could. Back home today and planning on chest/tri's and cardio. Almost done with your latest round of exercises--one more week.


Sunday: BACK and HAMS


1. DB rows: 20/15, 20/12, 20/10, 25/6 x2
2. DB Deadlifts: 25/10 x3
3. Lat Pulldown machine: not sure what weight was...3 sets of 12
4. DB hamstring curls: 15/10 until I dropped the DB on my back (not very wide plates!)


Saturday: rest--legs very sore


Friday: 30 minute kettlebell workout

Thursday: 35 minute kettlebell workout

Wednesday, October 22

Hi Beavis,

SHOUDLERS and BICEPS yesterday, 50 min. low-intensity bike (bored at work)
Still some impingement but better than last time. I feel it in the biceps more than the shoulders...

Lateral raise: 8/12 x2, 10/8, 10/6 x3
Push press: 15/10, 15/8 x3
Front raise: 10-8/10 x4
Incline DB curl: 12/12, 12/10, 15/8, 12/8
Cable curl: 30/10, 30/8 x2

Tues., Oct. 21

QUADS and CALVES

Leg Press: 50/12, 55/12, 60/8, 70/6 x2, 75/6
Smith Squat: 60/10, 60/8 x2, 65/8
DB Sumo squat: 25/12, 30/10, 35/10
Walking lunges: 30/10
Seated calf: 55/12, 60/10, 65/8 x2

Monday, Oct. 20

Hi,
Been feeling outta sorts lately...can't determine whether I'm sick or just feeling low energy and some of the blues. Anyway, today is the first day I got back into the gym for strength.

Yesterday, took a Modern Dance class which was great fun and definitely challenging.

CHEST and TRIs and 45 min. cardio:
1. Flat DB press: 20/12 x2, 20/8, 25/6 x2, 30/6
2. Mid Press BB: 50/10, 50-40/8 x3
3. Incline Fly: 10/10, 12/10 x2
4. Tri Press: 45/10, 35/10 x2
5. Tri dips: 3 sets of 10

Friday Oct. 17

Rested last 2 days--feeling run down and low energy.

Today, did BACK and HAMS and 12 HIIT.

1. Lat pd: 45/12 x2, 45/8, 50/6 x2, 55/6
2. Deadlifts: 50/10, 50/8 x3
3. Iso lat row: 25/10 x4
4. Leg curl: 50/12, 55/10, 60-50/8 x2
5. DB leg curl: 10/10 x3

Tuesday, Oct. 14

Today, taking a weights break and will do a spin class later.

Yesterday, did shoulders and biceps, though I felt some impingement in the right side in the bicep muscle and tendon. I've had trouble with this side before...could be from computer/mouse use, how I sleep on it, neck stiffness, etc. So I might not have gone as heavy as I could have, but I wanted to be careful with it.

SHOULDERS and BICEPS
30 min treadmill

1. Lat raise: 8/12 x2, 8/8, 10/6 x3
2. Push press: 15/10, 15/8 x3
3. Front raise: 8/10 x4
4. incline DB curl: 10/12, 10/10, 15/8 x2
5. Cable curl: 30/10, 20/8 x2

Sunday, Oct. 12

Today, did QUADS and CALVES and steady state on the tmill.

1. Leg press 50/12 x2, 55/8, 60/6 x2, 70/6
2. Squats on smith: 50/10, 60/8 x3
3. Walking lunges 25/10 x3
4. DB sumo squats 25/12, 30/10 x2
5. Standing calf raise on Smith: 50/12, 60/10, 70/8 x2

Yesterday, CHEST and TRICEPS

1. Flat DB press: 15/12 x2, 20/8, 20/6, 25/6 x2
2. Mid BB press: 40/10, 40/8 x3
3. Incline fly: 10/10 x3
4. Tri bar pd 40/10, 40/8 x2
5. Dips: 10, 10, 10

Friday, Oct. 10

Okay, so I'm officially changing my mind and starting my diet plan again today. I need some control back!

Today will do an hour-long Pilates class.

Yesterday, did SHOULDERS and BICEPS
& HIIT on the tmill

1. Lat pd: 45/12, 45/12, 45/8, 50/6 x3
2. Deadlifts: 50/10, 50/8 x3
3. T Bar: 25/10 x3
4. Leg curl: 50/12, 55/10, 60/8 x2
5. DB leg curl: 10/10 x3

Wed., Oct. 8

Still doing the workouts (I guess haven't been a complete slack off)...will start with meal planning again on Monday.

TODAY
BACK AND HAMS
1, close grip lat pd: 45/12 x2, 45/8, 50/6 x3
2. deadlifts: 50/10, 50/8 x3
3. t-bar row: 25/10 x3
4. leg curl: 50/12, 55/10, 60/8 x2
5. db leg curl: 10/10 x3

YESTERDAY
45 min. spinning and 20 min. Pilates

MONDAY, 10/6
40 min. circuit/cardio workout for chest, tris and legs

SUNDAY, 10/5
QUADS and CALVES
HIIT on tmill

1. Smith squat: 30/12 x2, 40/8, 50/6, 55/6, 65/6
2. Leg ext: 55/10, 60/8, 65/8, 70/8
3. Hack squat: 30/12, 35/10 x2
4. Alt lunges with plate: 25/10 x3
5. Seated calf raise: 45/8 x3

SATURDAY, 10/4
SHOULDERS & BICEPS

1. DB Press: 15/12 x2, 15/8, 20/6 x3
2. Upright row: 40/10, 40/8 x3
3. Side lat raise: 10/10 x4
4. BB curl: 20/12, 30/10, 30/8 x2
5. Seated DB curl: 12/10, 15/8 x3

Thursday, October 2

TODAY...

Did BACK and HAMS and 17 HIIT

1. bent row: 30/12, 40/12, 50/8, 50/6, 60/6 x2
2. Lat pull over: 15/10, 20/8 x3
3. Deadlifts: 40/10 x2, 50/10 x2
4. Leg curl: 50/12, 55/10, 60/8 x2
5. Stiff leg Deadlift: 50/10 x3

YESTERDAY (WED)
Boy, I did not feel like doing anything. Had little sleep and was sore! But I was already into my 100 g Carbs and so I got in there and did CHEST and TRIs. Gave myself a break on the cardio.

1. Incline DB press: 15/12 x2, 15/8, 20/6 x2, 25/6
2. Mid bar press: 40/10, 40/8 x3
3. Incline DB fly: 10/10 x3
4. Tri bar press: 35/10, 35/8, 40/8
5. Rope ext: 25/10 x3

P.S.
I'm just going to do weight training every day so I can eat more carbs. I know you're on board with that, right??


Ha Ha. Psych! Tee hee.

Tuesday, Sept. 30

QUADS and CALVES early this morning and steady state cardio tonight. Felt like I was sleepwalking through the workout, but again surprised my strength was up.

1. Squat on Smith: 30/12 x2, 40/8, 50/6, 55/6, 65/6
2. Leg extensions: 50/10, 55/8, 60/8, 65/8
3. Hack squat sled: 30/12, 40/10 x2
4. alt lunges with plate: 25/10 x3
5. Seated calf raise: 45/12, 45/10, 45/8, 45/8

Monday Sept. 29

17 sprints of HIIT
&
SHOULDERS and BICEPS
1. DB press: 15/12 x2, 15/8, 20/6 x3
2. Upright BB row: 40/10, 40/8 x3
3. Side lat raise: 10-8/10 x4
4. BB Curl: 20/12, 30/10, 30/8, 30/8
5. Seated DB curl: 12/10, 15/8 x2

I'm surprised my strength seems to keep going up even with limited carbs.

Saturday, Sept. 27

BACK and Hams and SS cardio

Bent row with BB: 30/12, 40/12, 40/8, 50/6 x2, 60/6
Lat DB pullover: 15/10, 20/8 x3
Deadlifts: 40/10 x2, 50/10 x2
Leg curl: 50/12, 50/10, 55-50/8 x2
Stiff leg deadlift: 40/10 x2, 50/10

Friday, Sept. 26

Boy, my butt hurts from yesterday...quads too. My body and I are liking you less as time goes on :-P

Today, CHEST and TRIs and HIIT

Incline DB press: 15/12 x2, 20/8, 20/6 x2, 25/6
Mid bar press: 30/10, 40/8 x3
Chest dips on assisted machine (assist w/ 58 lbs): 10 x3
Tri bar press: 35/10, 35/8 x2
Ovehead tri rope ext: 25/10 x3

Thursday, Sept. 25

LEGS and Steady State Cardio

1. Smith squat: 25/12 x2, 35/8, 45/6, 55/6, 65/6
2. Leg extensions: 50/10, 50/8, 55/8 x2
3. Hack squat sled: 25/12, 35/10 x2
4. Alt lunges with plate: 25/10 x3
5. Seated calf: 35/12, 35/10, 45/8 x2

Tuesday, Sept. 23

Rest day can't come soon enough. Holy training, Franco!

Did SHOULDERS and BICEPS today, and HIIT. I'm beat!

1. DB press: 15/12 x2, 15/8, 15/6 x2, 20/6
2. Upright row BB: 30/10, 40/8 x3
3. Lat raise: 10-8/10 x4 (still can't do a full set with 10's)
4. BB curl: 20/12, 30/10, 30/8 x2
5. DB curl: 12/10, 15/8 x2

Monday, Sept. 22

Did some measurements for my suit this morning:
Waist is 27.8. Weight holding steady for now at 115.5.

Monday did BACK and HAMS and steady state cardio.

1. Bent row w/ BB: 30/12, 30/12, 40/8, 40/6, 50/6 x2
2. Lat pullover with DB: started with 20/10 and 15/8, but my tri's and chest were still really sore and it felt like it was pulling too much on my shoulder, so went down to 10# plate for last 2 sets of 8 reps.
3. Bent leg deadlifts: 40/10 x4
4. Leg curl on Stability ball: leg curl machine was in use forever and I needed to get outta there... 4 sets, reps of 12, 10, 8, 8
5. Stiff leg deadlift: 40/10 x3

Sunday, Sept. 21

CHEST and TRICEPS today, and 17 HIIT on the bike

1. Incline Db press: 15/12, 15/12, 20/8, 20/6, 20/6, 25/6
2. Chest dips on assisted dip machine: 3 sets of 10 with an assist of 65 pounds

3. Mid Bar Press
Couldn't figure out what exercise this was so I
did a Cable Decline Press: 25/10, 25/8, 25/8, 30/8

4. Rope overhead extension: 20/10, 25/10 x2
5. Tri bar press: 30/10, 30/8, 30/8

Friday, Sept. 19

So. I have another confession. I ate several pieces of french bread with peanut butter on Friday, which was obviously not in my diet. I, of course regretted it, but soon after went to the gym and did a hardcore legs workout (strength way up!) and 20 sprints of HIIT to attempt to counter it.

My weight was 115.5 this morning. Just curious--should it be going down this whole time, or do you expect me to stay steady, and then lose 3-4 pounds during the last week?

LEGS and HIIT
1. Leg extensions: 40/10 x3
2. Squats on Smith machine: 20/14, 20/12, 25/10, 25/8, 35/6
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Sumo squat placement on leg press: 35/12 x4
5. Step alt lunges: 20/15 x2
6. Calf raise on smith: 25/15, 30/15 x2, 35/15

Thursday Sept. 18

Busy day today, so gonna take it off.

Yesterday, did BACK and SHOULDERS and 35 min. steady state cardio.

1. Lat pd: 30/14, 45/12, 45/10, 45/8, 50/6
2. BB deadlifts: 40/10, 50/8 x2
3. Seated row: 30/12, 35/12 x2
4. BB upright row: 20/12, 30/10, 30/8, 40/6
5. DB front raise: 8/10 x4

Legs and more HIIT tomorrow.

Tuesday, Sept. 16

Yo Franco, 'sup?

So I decided to do 17 sprints with HIIT today instead, and wait to do back and shoulders tomorrow. I had another awesome massage today so I want to give the muscles one more day.
I'm getting less sore as time goes on, but they definitely still let me know they're there...

Peace, bro.

Monday, Sept. 15

Steady state cardio &
CHEST and ARMS
(back and shoulders tomorrow)

1. Incline DB Press: 15/14, 15/12, 20/10, 20/8, 25/6
2. Flat bar press: 40/10, 40/8 x2
3. Chest fly: 25/12, 15/12 x2
4. Incline DB curl: 12/12, 12/10, 12/8, 15/6
5. Tri bar PD: 30/12, 35/10, 35/8 x2
6. Cable curl: 25/10, 25/10, 30/10
7. Lying tri ext.: 10/10, 8/10 x2

Sunday, Sept. 14

My weight dipped to 114 on Saturday. It was back up to 115 today, but I had not seen 114 yet until then.


Saturday 9/13: rest day


Sunday 9/14: LEGS and HIIT--17 sprints

1. Leg Press: 50/14, 50/12, 50/10, 50/8, 70/6 (5 lb-dial on machine was stuck, so no choice but to try 70. Not bad!)
2. Walking Lunges: 30/12, 30/10, 30/8 x2
3. Leg Curl: 50/12, 50/10, 50/8, 55/6
4. Leg Extension: 35/12 x4
5. Step ups: tried on a bench this time but with no weight. Better for hips and knee
6. Calf raise: 25/12, 30/10, 60/8 x2

I stumbled upon your contest prep audio files while searching the OCB forum. Very helpful.

Friday, Sept. 12

CHEST and ARMS, dude!
And 30 minutes steady state cardio on t-mill.


1. Flat DB press: 15/14, 15/12, 15/10, 15/8, 25/6
2. Incline bar press: 30/10, 40/8, 40/8
3. Chest press cable machine: 35/12, 30/12, 25/12
4. BB curl: 30-20/12, 30-20/10, 30/8 x2
5. Tri rope press: 30/12, 30/10, 30/8 x2

Superset
6. Seated DB curl: 10/10 x3
7. Tri dip: 10, 12, 10

Thursday, Sept. 11

Wednesday: HIIT cardio with 15 sprints

Today: HIIT cardio with 15 sprints & Pilates

Gonna hit the weights again for chest and arms tomorrow...

Tuesday, Sept. 9

Tuesday:
30 min. steady state cardio;
BACK and SHOULDERS

1. Lat Pulldown: 50/14, 60/12, 60/10, 60/8, 70/6
2. Deadlifts with cable machine: 100/10, 100/8 x3
3. Seated cable row: 60/12, 70/12 x2
4. BB upright row: 20/12, 25/10, 25/8, 35/6
5. DB front raise: 8/10 x3

Monday, Sept. 8

Sunday: took a rest day. Hamstrings were rebelling. A warm epsom salt bath and stretching were definitely helpful.

Monday: LEGS
Felt a little weak but did straight sets and it didn't take as long as I thought..

1. Leg Press: 30/14, 35/12, 40/10, 45/8, 55/6
2. Walking Lunges: 30/12, 30/10, 30/8 x2
3. Leg Curl--replaced these with 4 sets of stability ball curls to give hamstrings just a little more rest.
4. Leg Extension: 35/12 x4
5. Step Ups: I am assuming you mean onto a bench, but I can't step that high with my knee and hip flexors.
Tried a 2-riser step, but it's not as effective. Any other thoughts as to what I can replace this one with?
6. Calf Raise on Smith machine: 40/15, 40/15, 40/8, 40/8

Saturday, September 6

Did CHEST and ARMS. Hamstrings were pretty tight so skipped cardio and just stretched.
I did straight sets like you suggested and boy did it take forever!

Oh yeah...the scale finally moved again. Was 115 this morning.

1. Flat DB Press: 15/14, 15/12, 15/10, 15/8, 20/6
2. Incline Bar Bress: 30/10, 30/8 x2
3. Bar curl: 20/12, 20/10, 30/8 x2
4. Chest press machine: 30/12 x3
5. Tri Rope press: 30/12, 30/10, 30/8 x2
Superset
6. Seated DB curl: 10/10 x3
7. Tricep Bench Dips: 10 x3

Friday, September 5

'Sup?

Took a rest day yesterday.

Today, BACK and SHOULDERS and 15 sprints of HIIT

1. Close grip lat pulldown 35/14, 40/12, 45/10, 45/8, 50/6
2. Dead lifts w. BB: 40/10, 50/8 x3
3. Seated iso lat row: 15/12, 20/12 x2 (weight per side)
4. BB upright row: 20/12, 20/10, 20/8, 30/6
5. front raise DB: 8/10, 10-8/10 x3

Wednesday, September 3

LEGGGGSSS today
Oh, yeah, and HIIT on the Arc trainer.

Superset
1. Leg press: 50/14, 50/12, 50/12, 50/8, 60/6
2. Leg extension: 35/12, 40-35/12, 35/12, 35-30/12
3. Leg curl: 45/12, 45/10, 50/8, 55/6

Superset
4. Walking Lunges: 30/12, 30/10, 30/8 x2
5. Calf Raise: 25/12, 25/10, 25/8, 25/8

6. Step up: 30/15 x2

Left hip flexor (side with knee issue) is really tender tonight. Hope it feels better soon. Been stretching, rolling and massaging today. Let me know if you have other ideas. Otherwise, trying to remember to activate glutes and keep abs in...

Tuesday, September 2

Sunday: steady state cardio
Monday: 1 hour bike ride

Today: CHEST & ARMS
Had some trouble getting started but did better than last time

1. Flat DB press: 12/14, 12/12, 15/10, 15/8, 15/6
Superset
2. Incline BB press: 30/10, 30/8 x2
3. BB curl: 30-20/12, 20/10, 30-20/8 x2
Superset
4. Chest press machine: 40/12 x3
5. Rope tri pulldown: 40-25/12, 40-25/10, 40-25/8, 25/8
Superset
6. Seated DB curl 12/10 x3
7. Tri dips: 15, 11, 12

DIET
Meal 1 (12 F, 15 C, 31 P)
1/2 cup egg whites, 1 piece lowfat string cheese, 2 oz. lean ground beef, 1.5 piece low carb toast, 1 tbsp Smart Balance with flax oil
Meal 2 (5 F, 27 C, 31 P)
4 oz cooked wheat pasta, 1 can low sodium tuna, 2 tbsp Miracle Whip, tomatoes and lettuce
Meal 3 (5 F, 27 C, 31 P)
Weight Control Oatmeal, 1 scoop whey protein

Saturday, August 30

Took a rest day on Friday and got a massage. Weight has been maintaining for a few days at 115.5 (last at 116.5 on Wed 8-20)

Saturday did BACK and SHOULDERS and 20 min. HIIT on the bike. Feeling pretty good now that I'm eating right. This is almost, dare I say, easy!

WORKOUT
Superset
1. Lat PD 40/14, 45-40/12, 45/10, 45/8, 50-45/6
2. Bent row w/ barbell 40/10, 40/8 x3

3. DB shoulder press 12/12, 12/10, 15/8, 20-15/6

Superset
4. Lat bar Push Down: 20/12, 25/12, 30/12
5. Side shoulder raise 8/10 x4

DIET
Meal 1 (5 F, 27 C, 31 P)
1 waffle, 3 turkey bacon, 1 container 0% Greek yogurt (high protein--18g), 70 g strawberries
Meal 2 (5 F, 31 C, 31 P) (PWO)
Weight Control oatmeal, 1 scoop whey protein
Meal 3 (12 F, 15 C, 31 P)
baked 6 oz tilapia covered in 14 g walnuts, 2 oz. cooked pasta, steamed asparagus & squash
Meal 4 (12 F, 15 C, 31 P)
2 chicken sausage, 1.5 oz cooked pasta, spinach, mushrooms and tomatoes

Thursday, August 28

I feel like driving to Buck's County just to kiss you for helping me figure out the carb thing ;-)
I felt SO MUCH BETTER today.

I did get a little less sleep last night--went to bed by 11:00 and woke up at 5:00, 2 hours before my alarm. So kinda tired. Plus, I think my body is still recovering from being hypoglycemic all week. I did chest and arms today, but low strength. Tomorrow will be a rest day so hopefully Saturday I'll come back strong.

CHEST AND ARMS
Superset
Incline DB press: 12/14, 15/12, 15/10, 15/8, 15/6
Tri bar pd: 50/12, 50/10, 40/8, 40/8
Superset
Cable pec fly 25/12 x3
Bicep incline curl 12/12, 12/10, 12/8, 12/6
Superset
Cable curl 30/10 x3
Lying tri ext 8/10 x3

Oh yeah, and 30 min. Pilates in AM

DIET
Just for a few days so we're sure we're cool. No need to comment unless you want me to change anything.

Meal 1: (12 F, 15 C, 31 P)
Coffee, 1/2 cup skim, 1/2 cup egg whi, 1 piece 10g carb toast, 1 oz cheese, 3.5 light turkey bacon, 2.5 oz watermelon.
Meal 2: (5 F, 31 C, 31P) -- split into 2 meals
4 oz cooked wheat pasta, 3.75 oz turkey breast, spinach, tomatoes, 1/2 tbsp Smart Balance flax oil spread
Meal 4: (5 F, 31 C, 31P) PWO
Weight Control oatmeal mixed with 1 scoop whey protein
Meal 5 (&6): (12 F, 15 C, 31 P)
lean beef burger, 1.5 slice bread, 1 tbsp miracle whip, lettuce
1/2 cup egg white, broccoli

Wednesday, August 27

Hi, today much better. I think part of the issue was eating 4x a day. I had wanted less fuss and to eat bigger meals, but I'm guessing my blood sugar was just not consistent enough. Today it's 6 meals and I haven't got to the murderous rage part yet. In fact, had good energy throughout leg workout.

LEGS

Superset
1. extension: 35/10 x 3
2. squats with 13 lb MB: 14, 12, 10, 8, 6 reps
3. Leg curl: 40/12, 40/10, 45/8, 45/6

4. Sumo squat w/ DB: 20/12, 30/12 x 3

Superset
5. step lunge w/ 10# plates: 20/15 x 2
6. calf raise on Smith: 20/15 x 3, 25/15

HIIT: Step and mix of jumprope, prone runners and some plyo

Tuesday, August 26

Did 20 minutes of HIIT cardio today, followed by some Pilates until I got interrupted with a call I'd been waiting for. Plan on legs and more HIIT tomorrow.

Ok, I had a hard time with the diet today. Tried to stick with 60 g of carbs, but at one point I felt so sluggish, weak and just couldn't concentrate. A challenge for me is working in an office on Tues. and Thurs. I don't have time to prepare food to take those days, but I researched all of the local chains' salads and found a few I can eat that match the macro mix. I had a chicken salad at 11:30 and another at 3:30 while at work, but still needed a few grams of fat and protein for the second one. There were leftover sandwiches in the break room and my intention was just to grab some cheese from the sandwich, but I ended up eating the whole damn thing. I immediately felt better and energized, but of course awful that I messed up the plan. I ate according to the plan the rest of the day though.

So tell me exactly what is normal during this prep...Are there days you feel you just want to lie down on the sidewalk with the homeless people? Or, if you're on your way back to the 12th floor to devour your dry chicken salad and someone stops the elevator at the 6th and another at the 8th, you want to poke their eyes out (and maybe eat them)? How do you deal?

I am motivated by the changes I'm seeing in my body already, but I think I just need to know this is normal and that I can get through it.

Monday, August 25

Took a rest day yesterday--legs were feeling pretty heavy and so did stretching.

Today, did back and shoulders and steady state on bike.

1. Lat pulldown: 40 on 14, 12, 10, 8, 45 on 6
Superset--
2. Back row with BB: 30/10, 30/8, 40/8, 40/8
3. DB Shoulder Press: 10/12, 15-10/10, 15/8, 15/6
Superset--
4. Lat pushdown--straight bar on cable: 15/12 x3
5. Side lat DB raise: 8/10 x4

Saturday, August 23

Hi. Um, I have a confession.
I did a 2-hour road bike ride today. But swear--didn't mean to! I planned on an hour, but we got lost and ended up going several miles out of the way. And I kept saying, "My trainer says I can't do this!" I ate a peach afterwards to refill the carbs. I won't do it again, honest!

Otherwise, I'm doing exactly what you told me to ;-)

CHEST (I use different gyms depending on where I'm at, so some weights may be slightly different than last time).
Super-setted these 3:
1. Incline DB press 12/14, 17/12, 17/10, 17/8, 20/6
2. incline DB curl 12/12, 12/10, 12/8, 12/6
3. tri bar pd 50/12, 50/10, 50/8, 50/8

then these:
4. cable curl 40/10x3
5. tri ext with DB 8/10x3

finished with these 2:
6. flat bar press 25/12, 25/10, 25/10
7. pec fly 20/12 x3

Friday, August 22

Hey buddy,
I'm down to 115 and waist is an inch smaller. I know you said not to measure every day, but I'm secretly hoping you'll increase my calories on account of my early success ;-)

Did LEGS today. I'm surprised I had the energy I had, and did HIIT (step and jumprope) as well afterwards.

1. Leg ext: 30/10 x3 (these still burn!)
2. Squat with 13-lb MB: 14, 12, 10, 8, 6 (last set with another 3 lb ball)
3. Leg curl: 35/12, 40/10, 40/8, 45/6
4. Sumo squat with DB: 15/12, 15/12, 20/12, 20/12
5. Alt lunges with 10 # plates each hand: 2 sets 15
6. Calf raises on Smith machine: 15/15x4

Thursday, August 21

Biceps and chest still sore. Did a 30-minute easy-moderate bike ride and stretching tonight.

Got almost 8.5 hours of sleep, but very low energy levels this afternoon. Ate my 3rd meal earlier than I wanted to, but felt better after and now feel fine.

Wednesday, August 20

Weight down again, 116.5
Sore chest and biceps today. Diet on target.

Workout Back and Shoulders (lbs/reps)
1. Lat pd 40/14, 40/12, 50/10, 60/8, 60/6
superset with
2. DB shoulder press 8/12, 8/10, 10/8, 10/6

3. Bent over row on cable 40/10, 40/8, 40/8, 40/8
superset with
4. Side lat raise 8/10, 8/10, 8/10, 8/10

5. Rope pulldown (switched to straight bar because felt it targeted lats better) 30/12, 30/12, 30/12

HIIT
After a few fits and starts because of faulty machines and a twinge in my knee, I decided to make up my own. Did step aerobics combined with 12 sets of 15-sec crazyfastjumpingjacks and a few prone runners tossed in. Much more fun, and believe me, I was tired and sweaty!

I've been sleeping better this week so far than I have in a looonggg time. Looking forward to a rest day tomorrow, though will probably still do some Pilates and maybe a 30-40 minute bike ride.

Tuesday, August 19

I weighed myself this morning and am down 2 pounds to 117. Nice! I like this diet. OK, I know it's water weight but still nice to see.

Legs are a little stiff today so I am giving them one more day to recup before doing cardio again. Hey, if I do an hour or more of cardio (road biking) one day, does that count as 2 cardio sessions, like maybe a steady state and a HIIT? I do alot of hills and really like biking...much more interesting than treadmills, and better for my knee.

Okay, hit my diet goals pretty well today and did chest/arms. Over the past 6 months, I have been doing alot more endurance/balance/Pilates, so strength is a little down, but I do feel like I really worked it.

(weight/reps)

1. Hammer Strength incline press: 10/12, 10/10, 10/8, 15/6, 10/10
2. Cable chest press: 30/10, 30/8, 30-20/8
3. Fly: 40/12, 35/12, 35/10
4. Incl DB curl: 10/12, 10/10, 10/8, 10/6
5. Tri PD: 30/12, 30/10, 35/8, 35/8
6. Cable curl: 20/10, 20/10, 20/10
7. Tri ext on ball with 1 DB: 15/10, 15/10, 15/10

Day 1 of contest prep -- Monday 8-18

What am I getting myself into??!!

Weight: 119
Waist (bellybutton level): 29.5
R thigh: 20.5

Workout: Legs (lbs/reps)
1. Leg extensions, 35/10 x3
2. Leg curl, 40/12; 40/10; 45/8; 45/6
3. Deep squats with 12 lb.Med ball: 14, 12, 10, 8, 6
4. Sumo squats: 15/12 x4
5. Calf raises at Smith machine with Reebok step: 15/15 x4
6. Alternating lunges with 10# plates each hand: 20/15 x2

During rest periods, did Pilates abs exercises.

Steady state cardio:
13 min treadmill 3-4 incl/3.5-4 mph, then 17 minutes on recumbent bike, 7-10 resistance, 70-80 rpm
(My hip flexors felt really tight so I switched. Stretched alot afterwards. Need to vary cardio so as not to bother knee.)