You ever feel great after a leg workout...and you go get your meal and sit down and everything is fine. Then you try to stand up from your chair and find out the something isn't quite right? Your legs shake when you try to get up? That's the kind of day I'm having today LOL, love it! :)
Today was legs, hammy/glute focus.
Bench Squats
95x10, a little too light
135x10, put too much weight on spine and couldn't feel the glute work
95x5x2 ea leg, single leg at 95 worked exactly what I was hoping for
Sumo Squats
95x10x3
SLDL's on step
95x10x3
Good Mornings
95x10x3
Leg Curls (legs were shaking before they even made connection with the rollers LOL. I couldn't even flex my hams w/o shaking at this point)
machine only x 10
10# x 10
20# x 10 x 2
yeah, this is really weak. This is the hardest exercise for me.
Calf raises (standing on step)
95x10x3
Stationary Lunges
95x4x3 ea leg
Seated Calves
45x10
90x10
135x10
180x10
Walking Lunges
20's x 10 x 2
Abs between sets. I tried those supermans on the swiss ball. I had to leave one foot touching the ground (knee pushed into ball) in order to do them. Tough! I couldn't balance totally on it and do supermans. So then I go look online and see that on the swiss ball you are on your STOMACH and then you do supermans. You aren't supposed to be hands and knees on the ball and do them. LOL. Is that correct Brenda? LOL, you should have seen me trying to do hands and knees on the ball AND do the supermans. I may decide THAT is a challenge for me to accomplish.
Anyhow, that's all for now. Not sure that I'll do any cardio today. I was going to help Jake mow and then go swimming, but a huge black cloud rolled in (again). Now its storming. Will do some light lat and front raises later as I missed them yesterday. Just totally forgot about them. Have a few glute things to finish up too but its all stuff that can be done in small amounts throughout the day.
Have a great day tomorrow with the men in your life who are Dad's! We'll be grilling and swimming if it isn't raining.
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6/21/10 Back/Shoulders/Bi's
It is so funny how on any upper body day my writing in my workout journal gets messier and messier toward the end of my workout LOL. Lucky for you all I'm typing this and not writing :)
I started boosting this weekend, yay! I love boosting because I only weigh in once a week and don't have to deal with it on the other days. I am boosting really hard these next two weeks. I'm aiming to gain about 4 pounds by the end of the two weeks. I'm starting out on 2000 cals a day since I've been so low due to the finishing up of the SX70. However, I believe if I do this right that by next Sunday I will need to increase the calories to meet my four pound goal. That's how hard I plan to lift, that I'll start losing on 2000. We'll see :)
Today's workout:
BOBBR's
45x20wu
65x10
75x8
85x6
100x4
65x10
Single Arm Rows
25x10
45x6x3
Lat Pulls (light and careful)
25x10
45x8
65x6
55x10
Neck and shoulder felt okay - yay!
Military BB Press
45x10
55x8
65x6
50x10
Lat Raises
10's x 10
15's x 6 x 2
20's x 6 PB
Front Raises
10's x 10
15's x 6 x 2
20's x 6 PB
BB Bi Curls
45x10
55x8
65x2, then 60 x 4
50x10
DB Bi Curls
15's x 10
20's x 8
20's x 4
25x4 ea, self-assisted
Working my skinny little grover arms...
Between sets I did abs, glutes, bw lunges, bw calves. Later today will be easy going ss cardio. Nothing muscle wasting this week! Lift hard, low impact cardio, regular daily activity, eat, eat, eat!! I plan to be well rested and with a roaring metabolism by the time buffing comes - the watch out! LOL.
Have a great day. We're off to go bowling (not sure my arms will work??) then I'll be back later to catch up on all of the weekend posts!
~Darcie
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6/22/10
Did legs late morning/early afternoon. It took forever, but got them done. I had to stop and make lunch for Jake in between too, but mostly just resting up for the next set took up a bunch of time.
Squats
95x10wu
125x8
135x6
145x4
155x4 - highest I will go w/o spot
95x10
Deadlifts (conv)
135x10
155x8
185x6
205x3 almost 4
230 - no go. tried to pull several times but couldn't do it. 225 will have to stand as my pb for now
135x8
Leg Exts
90x10
125x8
135x6
180x4
90x10
Squats - feet together
95x10
115x8
135x6
95x10
Leg Exts - toes out
90x10
100x8
110x6
90x10
Donkey calves
bwx15
Jake x 10
Seated Calves
90x25
135x15
180x10
SS cardio later tonight and abs. Didn't get in my lunges yet either, but I am wiped out. Need to rest and eat and might do them later.
I got in 2500 cals exactly yesterday. So far today it looks like I'll just barely squeak over the 2000 line. Yesterday I had the help of the chocolate chip cookies that I made & lindt, but today is all clean so its harder to get them in.
Yesterdays eats:
Choc chip cookies/milk
1/2 pb&j
spinach tortilla w/spinach and chicken & dressing
prot shake w/spinach and blueberries, kashi bar
ww spaghetti, ground beef, tomato sauce
prot shake (milk & pb)
sunflower seeds
2 lindt truffles
Cals 2500, fat 95 (too high)34%; carbs 249, 37%; fiber 25; prot 160, 26%
Today:
kashi go lean w/blueberries, strawberries, milk
prot shake & banana
ww spaghetti, ground beef, tomato sauce; broc slaw
turkey sandwich and spinach/strawberry salad
bean salad w/chicken
plain yogurt w/choc whey prot
2 lindt truffles
*Edit* Cals 2408; fat 67; carbs 309; fiber 62; prot 165. Definitely made it over 2000 again **
Eat eat eat, lift lift lift, build build build!!
Ok, its game day today. We're battling each other on wii games, computer games and board and card games. (ie, a lazy day). :) So I'm off to play.
~Darcie
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