Tuesday, 2-10

Left on Thursday for Palm Springs, so routine was a little mixed up...

Thursday: rest -- on plane all day :-(

Friday: 1.5 hour hike in mountains, Chest and Arms at local gym
incl Db press: 15/14, 20/12, 25/10, 25/8, 25/6
iso cbl press: 15/10, 15/8, 20/8
DB fly: 10/12 x3
incl db curl: 15-/12, 10, 8, 6
tri pd cbl: 25/12, 20/10, 8, 8
Cbl curl: 20/10 x3
Tri ext: 10/10 x3

Saturday: 2-hour killer hike in mountains. Like stair stepping on the highest level nonstop. My legs!

Sunday: rest, on plane all day ;-(

Monday: rest, totally out of it ;-(

Today: going to do cardio and legs in a bit :-)

Thursday, 2-5-09

Wednesday: back and shoulders and HIIT

I keep dealing with reduced workout time. It got really busy at GWU last night and I wasn't expecting it. Anyway after everyone left, I did a high intensity circuit training in 30 min.: lat pull, deadlifts, seated row, DB press and lat shoulder raise and followed by 2-3 minutes HIIT, then repeated 4 x.

The highlights were that I did the deadlifts with 2 35-pd. DBs (highest yet) and supersetted DB press with 12-lb lat raise. Remember when I said I couldn't get past the 8's?!

Wed. 2-3

Sunday, 2-1: Abs and HIIT cardio

Monday, 2-2: rest

Tuesday, 2-3: Legs and Steady state
Leg ext: 60/10, 70/10, 75/10
Leg Press: 80/14, 80/12, 100/10, 100/8, 120/6
Leg curl: 45/12, 50/10, 55/8, 60/6
Sumo squat with DB: 40/12 x2, 50/12 x2
--Went with lower weights but used 2 balance discs. Definitely felt this!
Lunges: 15/side on 2 discs, 1 set with alternating lunges onto 1 disc
Standing Calf raise: 70/15 x4

Sat. 1-31

Saturday: at home--HIIT, chest, arms
I wasn't able to make it to the gym so I got out my Reebok step and resistance tubes and did a circuit training while listening to Le Tigre: one song I did cardio, the next song I did 20 pushups, 20 bi curls, and 20 tricep dips/pushdowns. Kept up for 45 minutes. Felt good! Tired too.

Friday, HIIT: visiting a friend in WV so I insisted on doing a kettlebell workout. It was my HIIT day anyway, so I think I accomplished what I needed to.

Sun 1-25

Friday, 1-24 LEGS and HIIT


LP: 80/14, 80/12, 100/10, 100/8, 100/6
walking lunges with plates: 50/12, 10, 8, 8
Stability Ball hamstring curl: 4 sets--12, 10, 8, 6
--my hams were very sore and tight from the cardio this week
Leg Ext: 60/12 x4
Lunge jumps: 3 sets 10 minimal rest
calf raise: 80/12, 85/10, 90/8 x2


Saturday, 1-25 rest


Sunday, 1-26 BACK & SHOULDERS, HIIT
I did a high-intensity strength/cardio mix. I have been wanting to do something a little different.

3 sets of shoulder presses and seated rows back to back with 3 minute warm up to 1 minute HIIT on tmill:
Cable shoulder press: 35/12, 40/16, 40/20 (10/arm) (both arms, alternating and one arm) repeated 2 x
Cable Back Row: 40/12, 45/12, 50/12 (same as above) repeated 2 x

3 sets of Lat pulls and rear delt rows followed by 5 min on arc trainer
OH lat pull with plate on Stablility ball: 25/12 x2
Rear delt rows with resistance band: heavy/15 x2

Don't know if that makes any sense but I"m tired!

Wednesday 1-22

Steady state and Advanced Pilates

OK, I weighed and did measurements. Not as bad as I feared, but a long way from contest prep weight ;-( I know it's normal, just wish I could look like that all the time!

Weight: 122.5
Waist 29.25
Upper hip: 34.5
R thigh: 22

Tuesday, 1-20

BACK and SHOULDERS, HIIT
Read another article about pre-fatiguing shoulders, so tried that. Really felt it yesterday, but surprised my shoulders aren't sore today...

Lat pull close grip: 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts: 50/10, 50/8, 60/8, 60/8
seated row: 40/12 x3
3 Supersets:
lat raise 10/12 x3
DB press 10/12 x3
Nonstop superset to fatigue:
Upright BB row: 20/12
BB press 20/12