Friday, September 25, 2015

This Week's Progress

Since my trainer caught a nasty cold my Monday session was cancelled and the whole week has snags and delays that were annoying. But I pushed through, as usual.
Tuesday's workout really kicked my ass.  Each set started with knee-ups, marching, jumping and jogging in place followed by:
Overhead DB Press  - 5/20, 8/20, 12/15
Bent Over Rows --  10/20, 15/20, 20/20
TRX Squats B/20 X 3
Chest Press -- 27/20, 27/20, 27/20
Lat Pull Down -- 130/20, 130/20, 160/15
Straight Leg Dead Lift -- 15/20, 20/20, 45/20
Calf Raises  B/20 X 3
Sit Ups  20 X 3
Leg Lifts  20 X 3
Stretching -- 5 Minutes
I was bathed in sweat and really spent when I left there. He kept me going at a good pace.

Thursday's Workout

DB Chest Flies  -  8/20, 10/20, 10/15

Front Pull-Downs  --  100/20, 150/20, 130/20

DB Overhead Press --12/20, 15/15, 12/20

Bicep Rope Curls -- 40/20, 40/20, 40/20

Tricep V-Bar Press -- 50/20. 70/20, 70/20

Straight Leg Deadlift with Cable  --  110/20, 130/15, for last set switched to bar, 45/20 

Leg Extensions -- 40/15, 40/15, 50/15

Jumping X3


I only lost a quarter of a pound this week.  Meeting Liz for lunch and chowing down on Thai food probably contributed to that.  LOL  Over the past seven months I have rarely "cheated" and on those rare occasions when I do it shows up on the scale right away.

I'll work a little harder this week.  I just have to keep those numbers going down.

Friday, September 18, 2015

The Week in Review - The Goddess Returns to Yoga

I had an incredibly busy week and never seemed to have time to blog-- so here it goes  -- the week in review!

On Monday I hit the fitness trail with M -- who loved my hair color and enjoyed feeling the muscles in my back!

On Tuesday morning Adam had me work on balance as well as strength:

5-Minute Warm-Up on Treadmill

Kneeling (on bench) Overhead Press: 8/20, 10/15,  12/12, 12/12

One-Arm DB Row:  20/20, 25/15,   35/12,  30/12

TRX Squats:  B/20 X 4 sets

DB Curls:    15/12,  12/15

Triceps Extensions: 70/20, 80/15

Shrugs: 45/20, 65/20

I left there feeling quite pumped up and that evening returned to Kripalu Yoga.  My friend Jeanne teaches a class at the Seymour Community Center on Tuesday evenings. It has been awhile since I did yoga in a classroom setting, although I have been stretching at home.

There were only a few poses that I could not do so I was pleased with my own efforts and enjoyed the class immensely.  I've made a commitment to return every week. 

On WEDNESDAY -----  Legs, legs, legs!  Today was leg day and man did I work them!

SB Wall Squats:  B/15 X 4 Sets

Straight Leg Dead Lifts:  45/20, 65/15.  85/15, 95/12

Leg Extensions:  40/20, 60/15, 70/10. 70/12

Calf Raises:  B/15 X 4

Ooooooooooooooooooo, Gumby legs!


OMFG, Adam had me do 45 minutes of calisthenics and isometric strength training.  Holy shit, I felt every second of my age in the gym and left there bathed in sweat.

Thursday night J wanted to work out at Planet Fitness so we went for an hour and I mostly worked on shoulders, back and chest   

I also had a great weigh in and lost another 3 pounds!  Yeah baby

Saturday, September 12, 2015

Kicking Ass! Yeah Baby!

I ran in the rain yesterday.  It actually felt great to be the only one on the trails and to push myself a little harder.

Adam continues to make my work outs more challenging!  More super sets today!

Cable Flies

Incline Press

Lateral Pull Down

TRX Rows

Glute Extensions


SB Wall Squats

I followed this up with a visit to the fitness trail.


Thursday, September 10, 2015

Inspiring Weigh-In ---- Finally!!!


I took great care to be extra  careful in what I ate for the past week.  I went to the fitness trail as often as I could and really pushed myself with my trainer. Thank heavens, I had a nice drop of 7.4 pounds!


Wednesday, September 9, 2015

Uggghhh, abs and sumo deadlifts

Back at the gym again today and I left there sore and sweaty  --  just what I want so that I can start seeing results once again. 
Seated DB Overhead Press  --  12/15, 15/12, 12/15
TRX Squats  --  B/20,  B/15, B/20
Sit-ups w/10# weight, 3 sets 12
Seated Lateral DB Flies -  8/15, 10/12, 8/15
Sumo Deadlifts -- 45/12, 45/15, 55/15
I followed this up with a one mile run  - all in a fasted state

Tuesday, September 8, 2015

Chest, back, legs

I'm starting to get a sense of what I might look like if I can get the rest of this weight off.
With today's work out we did a few drop sets and I trained to failure:
Incline Press:  12/20, 20/15, 15/20.  Drop set 25/8, 15/12, 10/10
Incline Fly: 8/20, 10/15, 8/20, 10/12

Rope High Rows: 100/20, 140/20, 180/15.  Drop set 160/10,  100/10, 70/5

TRX Rows:  BW/20, BW/20, BW/8, BW/8

Bench Squats:  20, 20, 14, 12

Leg Extensions:  30/15, 40/15, 40/14, 40/15

Feelin' groovy!

Thursday, September 3, 2015

Back to the Gym

I'm reunited with my trainer after a two week hiatus and we've switched from total body workouts to a split routine.

Today's workout:

O H Press

Upright Rows

Lateral D B Flies

Front Plate Raises

Seated D B Front Raises

Rear Delt Band Flies


I did power walks between sets to burn more fat

For whatever reason, the weights weren't recorded today.  But I do know that I did shrugs with 95 pounds.