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.