Move, breathe, believe!

I've been on an upward trend with my exercise although after this weekend's snow I'll likely be running outside a lot less.  Shoveling snow over the weekend did provide me with lots of cardio.

I belong to both Planet Fitness and The Edge and I've been enjoying going to both for different reasons.  The Edge has better classes, I think, including yoga.  I've found the Planet Fitness in Amity isn't crowded during the day.  I never have to wait for machines in there.  

I went in there today and got a really good one hour work-out!  I can already feel changes in my muscles, especially my thighs:

Leg Press: 12/70, 12/90, 12/130, 12/190, 12/230

Leg Extension:  12/50, 12/90. 12/90, 10/90

Leg curls:  12/30,  12/30, 12/40

Pec Fly:  12/55, 12/55, 12/55, 12/55

Chest press:  12/20, 12/20, 12/20, 6/20

Pull downs:  12/50, 12/70, 12/70

Triceps press:  12/30, 12/50, 6/70, 6/50

Seated row, 12/100, 12/100, 12/100
  
I hope to be a lot more toned by Spring!

 

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

WEIGH-IN

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.

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

Monday Work Out and Lingering Week-End Injury

Friday night I slammed my foot into a heavy table leg and bruised the shit out of it.  Saturday morning I tried to run, in the pouring rain no less, and that was a huge mistake!  Things went downhill from there and I spent the rest of the day limping around and trying not to feel like crap
inside and out.

Sunday was so sunny!  I came to my senses, took a day off from exercise and laid on the beach for three hours.

 

I'm finally starting to get some color!

 

 

Today's Work Out

 

Foot still hurts so I did not go out for early morning cardio

 

 

With Trainer:

 



Seated O H DB Shoulder Press  -   10/20, 15/15, 15/15

 

1-Arm TRX Rows -- 3 sets 15 each arm

 

DB Flies  --  5/15,   8/20,  10/15

 

Standing DB Curls --   10/15, 12/15,  15/15

 

Triceps Rope Extension  --  30/20, 40/20, 60/20

 

SB Wall Squats  2 sets 15

 

TRX Squats  2 sets 20

 

Core Plank  --   60 seconds X 3

 

 

 

 

 

Friday Work Out

Warmed up rotator cuff 15-minutes with resistance bands and W's

Overhead Press with E-Z Bar  12/20, 27/15, 27/15

TRX Squats  - B/15, B/20, B/25

1-Arm Rear Delt Cable Flies - 10/15, 10/15, 10/15

ISO Back Extensions  -  B/10, B/10, B/15

Upright Row -30/15, 40/15, 40/15

Knee-Ups  2 min, 2 min, 2 Min