Shoulders and Legs Oh My....Wed Night

Hump day and it was a Heavy Shoulder night and a light Leg night and I tried a new exercise for the shoulders...Cable Front Raises. I really liked them and will do them again for sure. Here is the workout:

Shoulder Press (Barbell): 45 x 8 x 3; 50 x 8 x 1

Upright Rows (Smith Machine) 45 x 12 x 1; 50 x 12 x 1; New Weight of 60 x 6 x 1

Cable Front Raises: 40 x 12 x 3 I think I will add more weight next time I do these.

Incline Leg Press: 45 lb Sled 225 x 10 x 3

Dumbbell Walking Lunges: 20 x 20 x 2

My workout was great, I feel the burn and am going to be sore...YAY.

Okay I am home and pumped!

Workout went great..tried another new exercise...seated tri cable extensions over the head. Have no idea what it is called...that may be it for all I know. Here is the workout:

Tricep Push Downs: 60 x 8 x 1; 70 x 8 x 2

DB Kickbacks: 10 x 10 x 1; 15 x 10 x 2; 20 x 10 x 1

Over Head Seated Cable Extensions: 30 x 12 x 1; 40 x 12 x 2

Torso/Ab Extensions: 80 x 8 x 1; 90 x 8 x 2

Hip Abductors: Inside: 40 x 8 x 3 Outside: 60 x 8 x 2; 70 x 8 x 1

Roman Chair Knee Ups: 2 sets of 15

Calf Presses: 140 x 40 x 1; 140 x 25 x 1 Toes inverted; 140 x 25 x 1 Toes 45 degrees

Wrist Curls DB: (each side) 10 x 20 x 1, 15 x 20 x 2

Reverse Wrist Curls DB: (each side) 5 x 10 x 1; 10 x 8 x 1

Okay, I am having my post workout shake, reading posts and napping until the princess is up about 8:00 am. Have a Great Day Everyone!

I am Relentless...even on Mondays....

Chest Press: 50 x 10; 45 x 10; 50 x 10

Dumbbell Flys: 20 x 20; 10 x 20

Back Rows: 90 x 8 x 2; 100 x 8 x 1 wide grip: 70 x 8 x 2

Pull Downs: 70 x 12; 80 x 12

Bicep Curls: 40 x8 x 3

Dumbbell Curls: 15 x 20 x 3

New Exercise....Hack Squats 135 x 8 x 3

Leg Press: 245 x 8 x 3

YAY!!!! I hope the 100 Rep Challenge is over because I did not plan for those in anything.

This Week's Plan..Week 2 of the Relentless Challenge

My new favorite exercise...upright rows on the Smith Machine. My son says I frown too much; meaning I am too intense. HA! I lift more than he does so who cares how intense I am.

This is week 2 of the Relentless Challenge and I am assuming we are finished with the 100 Rep Challenge so...here is the tentative workout schedule for this week

Monday /Tonight:
Medium Chest & Biceps
Light Back & Legs

Tuesday:
Heavy Mid-Section & Triceps
Medium Calves & Forearms

Wednesday:
Heavy Shoulders
Medium Legs
Thursday:
Heavy Chest, Biceps, Calves & Forearms
Medium Back

Friday:
Heavy Mid-Section
Medium Triceps

Saturday:
End of five week cycle strength gain testing and new 1 rep determination

Sunday:
DAY OFF - YAY

These five weeks have flown by and even with suffering the sinus infection and lifting through it, I managed to somewhat stay on the program. Luckily this cycle is ending as my monthly cycle is due...so if I lose any lifting days, it will be in the beginning of the cycle. I have noticed that while I was dealing with the sinus infection, my eats were good but not enough. So I must focus on getting the daily caloric intake back up by about 600 - 1000 calories.

I am so excited as I found the website to order the older issues of Muscle Elegance magazines I have been wanting and sent it to husband, so hopefully he will order them for me soon. Well I am off to get dressed to go to the gym for the Monday night workout, which I will post later.

Saturday is over and I have a day off tomorrow!!!!!

Okay...I am totally exhausted.Correction...I am a ZOMBIE!

100 Chest Presses done with breaks only long enough for hubby to add weight.

35 x 84; 40 x 8; 50 x 8 = 100 YAY

Upright Rows:
35 x 10 x 2; 45 x 10 x 1

I NEED tomorrow off to recovery from this stuff.

Thankfully DH was kind and counted the reps and the last three I did not think I could do it...had he not been there I would not have done them... LOL.

I am going to my corner and whimpering while looking forward to a day off tomorrow.

Friday's Workout and Week 1 of Relentless Challenge is Over!

Week 1 of the Relentless Challenge is done and everything is going well.

Day 2 of the 100 REP Challenge is over and all is going well. I am sore, do not want to move my legs and my shoulders are feeling the burn. LOL All good things. Yesterday was 100 Calf Press @ 355 lbs. today was 100 Leg Presses at a mere 190 lbs. Here is the workout for Friday:

Sumo Squats -

warm up 45 x 12 x 1
145 x 8 x 3

Leg Presses:

(25 reps in each position on the sled....upper, lower center and wide) 190 x 100 x 1

The princess was having a difficult time counting the leg presses and complained that I was going too fast. I did not have the heart to tell her that my legs were burning so much that if I slowed down or stopped I would never be able to finish the 100. hahahaha

Husband counted his 4 sets of squats (reps) in his 100 rep total...If that was the case I managed 136 reps. LOL But it is 100 reps of one exercise per day. At a lower weight. Well I am not always going to be able to satisfy myself with light weights soooo *smile*.

I have to look at my schedule for today and see what the Saturday line up is and then decide on which exercise I will do 100 reps of. Personally I just want to get through my workout and enjoy my day off tomorrow. YAY.

Thursday Night Workout !!!!

One of the BuffMothers issued a 100 Rep. Challenge. So last night was Shoulders, Tris and Calves. I chose to take the 100 Rep Challenge on the calf presses. But instead of my normal 140 lbs. I went to a new weight of 355 lbs. and did 100 reps. I feel good this morning too. My shoulders are still feeling the burn from the presses and upright rows but I am moving without assistance. LOL.

The rest of the workout:

Shoulder Press: 45 x 8 x 1; New Weight 55 x 8 x 1

Upright Rows: 45 x 10 x 1; 55 x 10 x 1

Tri Push Downs: 60 x 8 x 1; 70 x 8 x 1; New Weight 80 x 8 x 1

DB Kickbacks: 15 x 10 x 2

Hubby took the ladies' challenge and did 100 calf presses at around 495 lbs. The boys who invaded my "OUR" time at the gym were also made to do 100 calf presses. The 21 yr old pushed my weight of 355 lbs. and the 18 yr old pushed 315 lbs. My Rule for the boys: If Mama has to do 100 YOU have to do 100; if you want shakes and food when we get home! *evil grin*

I think it is highly unlikely that they will invade our time at the gym tonight because it is a 'Heavy' leg night. HAHAHAHA I will out squat and out press them and place them both in agony if they try to go with me tonight.

Relentless Wednesday !!!!

Well, it was Chest, Back and Biceps tonight. I was RELENTLESS! I hit some new weights and I am feeling the BURN...YAY!!! Here is the workout:

Chest Press: (Smith Machine) The meatheads had the barbells all tied up grrrrrrr ALL NEW WEIGHTS:

65 x 10 x 1; 75 x 8 x 1; 85 x 6 x 2

Dumbbell Flys: 20 x 12 x 3

Barbell Bi Curls: 40 x 8 x 3

DB Bi Curls:

15 x 12 x 2; 15 x 10 x 1; 15 x 8 x 1

Cable Curls: 60 x 12 x 3

Back Rows and Cable Rows: (Same sets for both exercises)
90 x 8 x 1; 100 x 8 x 1; 105 x 8 x 1

Wide Grip Back Rows: 70 x 8 x 3

Pull Downs:

70 x 12 x 1; 80 x 12 x 1 - New Weight

Behind the neck Pull Downs:

60 x 12 x 1; 70 x 12 x 1

I am now going to hobble upstairs and collapse...after I have husband pull my shirt off because my arms are too fried to do it. Gawd I hate these chicken arms.... LMAO

Tuesday Night

An interesting night. Husband, bless his heart has not been sleeping well with his sinus thingy going on and he passed out about 10 pm. He asked that I wake him at midnight to go to the gym, well he was not waking up, so like a good mother *snicker* I woke the 21 year old child and made him go with me.

We had a great workout and he was feeling the burn and by the time we got home he thought it was a piece of cake because the burn was gone. I cannot wait to hear him whining like a old man in the morning. LMAO.

Here is the workout....a fairly light night overall.

Warm-up on Treadmill: Incline 3.0 ... 3.5 mph 5 mins

Calf Press: 140 x 40 x 1

Incline Calf Press: NEW WEIGHT 245 x 25 x 2 (1 set toes inverted and 1 set toes at 45 degrees)

Wrist Curls: 10 x 20 x 2

Reverse Wrist Curls: 10 x 15 x 1

Roman Chair Knee Ups 15 x 2

Crunches 75 X 40 x 1

Now I am going to down my protein shake and read the posts on BuffMother.

Monday Night Shoulders, Tris and Mid-Section

Alrighty I was RELENTLESS !!!! Here is the workout from the night.

SHOULDERS:

Shoulder Press on Smith Machine: 65 x 10 x 2; 75 x 8 x 1

Upright Rows on the Smith Machine: 55 x 8 x 1; 65 x 6 x 1

Lateral DB Raises: 20 x 10 x 2

TRICEPS:

Push Downs 60 x 10 x 2; 70 x 8 x 1

DB Kickbacks 15 x 10 x 2

Rope Push Downs 60 x 10 x 2

MID-SECTION

Torso/Ab Extensions 80 x 8 x 2; 90 x 8 x 2; 100 x 8 x 1

Hip Abductions:

Inside: 40 x 6 x 3 Outside: 60 x 8 x 2; 70 x 8 x 1

No Roman Chair Knee-Ups tonight...my Triceps and Shoulders were shot so there was no way I was holding myself up for the knee ups. LOL.

Russian Twists 12 x 20 x 3

I am home, have had my post workout shake, read the latest news and am dragging butt to bed. YAY.

Day 1 of the Relentless Challenge

The Relentless Challenge issued By Michelle Berger to begin yesterday is in full swing. The BuffMothers are all geared up and giving it their all, while supporting and encouraging each other to succeed. This challenge is only a three week challenge while Michelle and Shellie gear up for their upcoming competition. So today was Day 1 for me as yesterday was a day off, and it was hit the Biceps and Triceps day.

Before hitting the gym, hubby took me by Steere's Nutrition to get a new bottle of liquid Glucosamine that he sells under his label. Noah Steere is an awesome individual and a real gentleman...and he is HUGE. There is no way you stand near him and not be inspired. He is a NPC Super Heavyheavy weight competitor, all natural, 6' 6" and I saw his weight listed at 345 lbs. He suggested the liquid Glucosamine, Chondroitin, MSM liquid that he sells and I tried it. WOW what an amazing difference...if I miss it I can feel it in my right shoulder and my knees. So I am hooked and had to get a new bottle. So armed with my joint aid, attitude and a 'relentless' determination we hit the gym.

Cardio Warm-Up - Treadmill 3.5 mph 0 incline

Biceps:

BB Curls 40 x 8 x 3

DB Curls 15 x 12 x 1; 15 x 10 x 2

Triceps:

Push Downs 60 x 10 x 2; 70 x 10 x 1

DB Kickbacks 15 x 10 x 2

I felt good and love my squats so much...I could not stand it, so I did three sets :)

Sumo Squats:

145 x 8 x 2; 155 x 6 x 1

Husband is insisting that tomorrow is a day OFF however, I will try to sneak in some lunges and stuff while he is not looking. I am feeling so much better and my sinus infection is basically gone and my sinuses are getting back to normal and I want to workout! But he has his 'system" and strict schedule and wants me to stick to it. I on the other hand think of it like this...if I feel good and am not hurting or sore then workout. So, I will see what I can sneak in without him noticing.

I took my pictures this morning for the Relentless Challenge and was absolutely heartbroken with my abs, specifically my stomach. It is protruding more and more but I cried and got it out of my system and will keep attacking them ruthlessly. The daily pain is increasing but I can handle that...the appearance is what I cannot handle. I will beat this and I will succeed and reach my goals!

Thursday Shoulders and Back

DH and I have just returned home from the gym and tonight was shoulders and back (my favorite). I have found out one thing for sure...I MUST have my liquid glucosamine or my shoulder just cannot handle it. Old Age just BITES! GRRRRRRRR So, here is the workout.

Warm-up on Elliptical about 8 mins.

Shoulder Press: disappointing wuss weight but I opted for lower weight over possible injury...
Barbell (plus bar weight)... 45 x 8 x 1, 40 x 8 x 2

Lateral DB Raises: 20 x 10 x 3

After a disappointing Shoulder workout I got all beasty with the back workout

Back Rows: 95 x 8 x 1; 100 x 8 x 1, 105 x 8 x 1 NEW WEIGHT 110 x 8 x 1

Front Pull Downs: 60 x 10 x 3

Behind the neck Pull Downs: 60 x 10 x 3

As a member of a wonderful group of bodybuilding moms and I believe being one of the only grandmas, I enjoy reading the blogs of the other ladies and hearing their excitement over the workouts. I also enjoy being there to listen when they have a bad day and let them know it is okay. The down side...I cannot accept my having a bad day or my not being able to lift what I want. I am extremely hard on myself not to mention I am addicted to my workouts. I get verrrrry cranky when I miss one. So for those wonderful ladies at BuffMother who read the blogs, I am happy to be a part of the group.

Tomorrow is the beginning of the Relentless Challenge issued by the BuffMother herself, Michelle Berger. So for the next three weeks we ladies who have accepted the challenge to be relentless for the next three weeks as Michelle prepares for an upcoming competition, here is my promise to Michelle and the other BuffMothers...

I will be relentless beginning Friday, March 17th through April 8th and promise to:

1. take new pics as my before pics, measurements and weight (and totally gross myself out)
2. turn into the little gym beast that DH so lovingly adores
3. attack each workout with relentless ruthlessness as if it were my last workout in this lifetime
4. take my supplements daily
5. drink at least ONE GALLON of water daily
6. Eat CLEAN!
7. Sleep at least 6 hours nightly
8. Stretch daily
9. Lift Heavy and Lift Hard
10. To be there for the other BuffMothers trying to improve themselves and their lives

I am still bulking so I do not expect to see my weight go down but hey...it is a challenge so WHOOP I gotta get in and help keep Michelle motivated for the contest and the other BuffMothers motivated for success.

Wednesday Chest and Abs

Awesome workout, although I got really frustrated with the chest press machine because it was hurting my hands and that was about it...so I went to the barbell and did 2 more sets...those I felt and loved. So here is the Wed. Chest and mid-section workout.

Chest Press:
(Machine) 80 x 8 x 3 (Barbell) 45 x 8 x 2

DB Flys: pfffffttttt wuss weights 10 x 12 x 3

Roman Chair Knee Ups: 3 sets of 15

Russian Twists: 12 bar x 30 x 2

Torso Extensions: 70 x 8 x 1; new weight 80 x 8 x 1; 90 x 8 x 1

Hip Abductors:
(inside) 40 x 8 x 1; 50 x 8 x 1 new (outside) 70 x 8 x 3

Low Back Extensions: 2 sets of 10

Tuesday Night Workout DONE!!!!

Tonight was Bis, Tris and Legs... a medium night on all so here is the workout: wt x reps x sets

Biceps:

BB Curls: New Weight 40 x 8 x 3
DB Curls: 15 x 8 x 2
Cable Curls: 50 x 10 x 2

Triceps:

Push Downs: 50 x 10 x 1;New Weights 60 x 10 x 1; 70 x 10 x 1
DB Kickbacks: 15 x 8 x 3
One Arm Push Downs: 40 x 10 x 2

Traps:

Shrugs: 20 x 10 x 3

Legs:

Incline Press: 225 x 8 x 3 New Weight
Seated Lunges: 135 x 10 x 3 New Weight
Half Squats: 135 x 10 x 2

I feel good, I feel the burn and I have jelly legs and arms so I am going to get some sleep. LOL.

Tuesday...I am GOING to workout....

I have decided that I am the worst patient in the world! I refuse to be sick and even worse, refuse to slow down. It finally hit me and I slept a total of 13 hours! Gawd, that is more sleep that I get normally in 3 days! Sheeesh. But I am awake and I feel pretty good so about midnight I am heading to the gym. Dear husband let me sleep but now he just has to go the gym later. LOL. Tonight the Tris and Legs. I have a medium workout scheduled so that should go pretty quick. I am hoping to up my weight on the my leg presses and get in some good lunges and Good Mornings. Will report later.

Monday Night Workout

With the sinus infection still working me over, I went to the gym anyway. I was not going to miss another workout. I had no idea that the sinus stuff could make you so drained and weak. But here was my workout for the night.

Chest Press:

70 x 8 x 1; 75 x 8 x1, 80 x 8 x 1; 85 x 6 x 1

Flys DB: 10 x 10 x 3

Shoulder Press:

40 x 8 x 1; 45 x 8 x 2

Lateral DB Raises:

20 x 10 x 1; 10 x 10 x 1

Back Rows:

90 x 8 x 1; 95 x 8 x 1; 100 x 8 x 1

Pull Downs:

60 x 12 x 1; 70 x 12 x 1

Behind The Neck Pull Downs:

60 x 12 x 2

Now I am going to bed....I am totally exhausted.

Saturday Was No Gym Day :(

Well no gym on Saturday or today. This cold is not a cold...it is a sinus infection and the pressure has been so horrible that I cannot tile my head down...so lifting is out of the question. But Monday I shall be seeing the doc and getting some antibiotics for it and then BACK TO THE GYM.

I never thought I would become addicted to my workouts but I really think that I am...I hate it when I miss one. I am keeping my eats up and forcing myself to eat while not feeling well and drinking lots of water. I did my weigh in and fat check and was happy with the results.

My last check was on February 28th and since that check, I am up to 130 lbs. have increased my lean body mass by 2.2 pounds and only 0.8 lb of fat. So bulking is still going well. I will not check my strength gains for another 4 weeks but I know they are increasing as well. I feel better and stronger and am loving the free weights versus the machines. YAY !!!!

My Guestbook

Read my DreamBook guestbook! Sign my DreamBook!

Friday Night Workout

What a way to spend your wedding anniversary...in the gym with the DH. Well, feeling like crapola still but I missed last night and I REFUSED to miss this evening...So here is the workout and I HIT NEW WEIGHTS WHOOP WHOOP!!!

Chest Press:

60 x 12 X 1; 65 x 8 x 1; 70 x 8 x 1;The NEW WEIGHTS: 75 x 8 x 1; 80 x 8 x 1
Flys: 25 x 8 x 1; 30 x 12 x 1

Back Rows:

90 x 8 x 1; 95 x 8 x 1; 100 x 8 x 1 NEW WEIGHT 105 x 8 x 1

Pull Downs:

60 x 12 x 1; NEW WEIGHTS: 70 x 12 x 1; 80 x 8 x 1

Bi Curls:

25 x 8 x 2; 20 x 8 x 1

Calf Press:

140 x 40 x 1; toes inverted 140 x 25 x 1;toes @ 45 degrees 140 x 25 x 1

It was a good night....after my workout DH told me to go get the cute pink shorts and matching top I had been looking at (he knows I love pink) for an anniversary gift and to say he was proud of me. Well the small sizes were sold so bless his heart, he ordered them for me. So in about 10 - 14 days I will have a cute new pink outfit. Then he took me to favorite Chinese buffet for an after workout dinner. He is such a sweetie.

Thursday Night --- A Missed Night

Last night was a missed night at the gym...this cold that has snuck up on me really is kicking my butt. I just could not breathe comfortably or look down without horrid pain...so I am fairly positive that I am dealing with a sinus infection...BUT I am dressed and going to the gym now.

The sad thing is that today is our 5th anniversary and I feel horrible. So we are going to spend our anniversary going to the gym and maybe out for a great chinese dinner afterwards. Then it is home and a hotbath followed by bed.

Tonight is a light Chest, Back, Bicep and Calf night. So it won't be so bad and I will make it through it. Three sets each exercise, 2 exercises per muscle group. LIFT HEAVY....LIFT HARD.

I will report the workout later. :)

Wed. Nite Workout

It is official...I feel like crap! But I did hit the sauna which made me feel better...good enough to lift anyway. I did not get through my entire workout BUT I did do well and hit some new weights. I am just starting to use the free weights more and more so the dumbbells and things are interesting to note the difference between them and the machines as well as the difference in lifting weight.

Shoulders:

Smith Press - All New Weights 85 x 6 x 1; 90 x 5 x 1; 95 x 8 x 1
Lateral Dumbbell Raises: 20 x 8 x 1; 10 x 8 x 2
Standing DB Raises: 15 x 20 x 2; 15 x 12 x 1

Legs:

Sumo Squats - 115 x 8 x 1 warm up; New wts 145 x 8 x 1;155 x 8 x 1
Incline Leg Presses - 170 x 10 x 1; New Weight 180 x 10 x 1
Calf Presses - 140 x 40 x 1; 140 x 25 x 2 (1 set toes inverted & 1 set toes at 45 degrees)

I did not do my lunges or my mid-section But that is okay I did abs last night and I can do lunges and calf raises in the livingroom tomorrow w/o weight. I am going to bed now and just rest and try to shake this cold. ICK!

Last night was arms and mid-section and what a workout it was. I can feel the burn and then some. LOL.

Bicep Curls (Barbell) 25 x 10 x 3

Bicep Curls (Dumbbell) 15 x 10 x 3

Bicep Cable Curls 50 x 10 x 3

Tricep Pushdowns 50 x 20 x 1; 50 x 12 x 2

Kickbacks (Dumbbell) 15 x 10 x 3

Traps - Dumbbell Shrugs 20 x 10 x 3

Torso Extensions 60 x 10 x 3

Hip Abductors 60 x 10 x 3

Ab Crunches (machine) 70 x 20 x 3

Russian Twists 15 x 15 x 3

Roman Chair Knee Ups 10 reps x 3

And I am catching a cold ... ICK. The common sore throat, head congestion and headache. So today I will hit the sauna for a bit and get some rest before tonight's workout.

FINALLY....Back in the Gym

After 4 days off because of female issues (grrrrrrrr) I hit the gym again last night to start my new workout cycle. I have added new exercises, changed some and moving more to the free weights. YAY!!! But most impressive...my back. DH took pics (above left) for the before stuff in late January (2006) and on March 2nd he took pics (above right) of my back for me because I could not "see" it. Wow ! That ick around my waist is almost completely gone and I am actually seeing definition in my back in less than 40 days...WHOOP.

So here is my workout from last night (Monday): Chest and Back:

Chest Press - well I moved to the Free Weights/Barbell and am still real nervous about holding a bar with weights over my face/chest so I went easy to get used to free balancing the bar.... Wus weight I know but I will add more next time....

45 x 6 x 1; 40 x 8 x 1; 40 x 5 x 1

Dumbell Fly: Another knew one for me and in the free weights so I went easy on it too...I will get over this fear of the weights over me.....

10 x 10 x 3

Back Row - ALL NEW WEIGHTS YAY!!!!!!

90 x 8 x 1; 95 x 6 x 1; 100 x 6 x 1

Machine Pull Downs: New Weight 60 x 10 x 2

Cable (behind the neck) Pull Downs: 60 x 10 x 2

The New Five Week Cycle

I just did my five week test to check my strength gains, new weight and set my new plan and goals for the upcoming five weeks. I was thrilled with my results and even tickled to see changes in the mirror.

Tonight is a Heavy night for Shoulders Triceps and Calves. Meaning 5 sets of each exercise at 80% of 1 rep max.

I switched some of the exercises I am doing this five week cycle and added some as well so for each body part tonight I will do as follows:

Shoulder Press - 50 x 8 x 5Lateral DB Raises (New Exercise) so I am shooting for 40 x 8 x 5

Triceps Push Downs (New Exercise) so I am shooting for 50 x 8 x 5
DB Kickbacks (New Exercise) so I am shooting for 40 x 8 x 5

Calf Presses - 140 x 40 x 3; inverted toes 140 x 40 x 1 and 45 degree toes 140 x 40 x 1
Calf Raises (BB) New Exercise so I am shooting for 60 x 8 x 5

That should have me saying ooooowwwwwie in the morning or I will do more next time.

Have a great day.

Down Time

Well we have hit the beginning of my cycle so now I have to wait out a couple days of down time...which bites. I was all geared up after my test and ready to get back and start the new workouts. I wish menopause would progress FASTER!!!!! Grrrrrrr

So it looks like another night missed on the workout...maybe tomorrow it will be better or at least good enough for me to workout.