Day 24 Shoulders!!

still happy to say not missed a day in 24 days...and just cause its Christmas tomorrow, I won't be missing then either.. Xsport is open 24/7/365 so I will get in a leg or arm workout before leaving for Florida... now getting in a day at the gym on Friday might prove to be difficult... but I figure if we get into town around Noon on Friday, I can get to my destination and the golds gym in the area is open till 11pm....No rest for the bodybuilder in training!


Shoulders today... my favorite part to train by far!

DB Shoulder Presses 1/10 @ 25, next set I tried for 30 and it kinda went like this... got 10 reps @ 30, dropped to 25 got 5 more, next set got 8 @ 30, dropped to 25 got 4 more, next set was the same 8 @ 30 dropped to 25 got 4 more...

Side Lateral Raise 3/12 @ 15 with last two reps on every set being slow negatives
Rear Lat Raise 3/12 @ 15
UpRight Row 3/12 @ 40
Rev Pec Dec 3/11 @ 40
Front Raise w/Plate 3/12 @ 25 last two reps on every set were slow negatives, then immediately after last set hit DB Front raise 8 reps @15, dropped right to 10lbs and got 12 reps

My shoulders were spent... I was crashing after the DB shoulder presses.. I ate dinner last night so not sure if my body is burning things faster or what but I HAD to get a protien shake from the gym literally sucked it down in what seemed like one gulp and felt oh so much better within a few moments...

after RT I hit the stairs for 25 minutes alternating between Level 6 and 1... 72 floors/1.51 miles.

Phoenix Rising

Beautiful, glorious and sacrificing self for renewal, you build a pyre and set yourself ablaze. For the sake of self. Red Bird of fire you come forth through your ashes a new bird shedding the old self which is no longer needful. You embrace your new strength and fly to the heights of the sky to the city of the sun and give the ashes unto the altar of the sun god for your immortality. Embrace yourself for you are a child of the sun and will live eternal through birth, death and renewal! The spirit never dies!

The Phoenix
Rebecca Wiles
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have really gone through some changes in the last year and I feel reborn (amazing what a good therapist and getting back to the gym can do eh?) I will make my way back to the bodybuilding stage in 2009, have to work this around Tri's too.. I want to get in at least one Oly distance event and depending on contest prep... might shoot for 1/2 IM. I will peruse body building contest schedules and by Jan 1, 2009 I will have made my decision or decisions as the case may be. This time, it will be done WITHOUT EXCEPTION!

If triathlon ends up taking a back burner... so be it.... I love both sports but they do not mesh well together... hard to have energy to run a tri when you are dieting down for contest weight.
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EVERYTHING happens for a reason...

I made it... Day 21

While I have not posted every workout here... I have not missed the gym one day in 21days! Well ok I did miss the gym one day, but took my cardio outside instead.. that happened to be this past Friday when we got the lovely snow/ice crap.. wasn't worth trying to drive to work.. I mean for heavens sake I live a little over mile away...

The district was closed for the day because of weather but I went in anyhow... We called all the buildings on Thursday, told them because of the pending storm that #1 we were sending checks over today (payday was Friday) and if they expected to be paid on Jan 5th, all time sheets had to get to us Thursday.. original cut off was Friday the 19th...so my going into work.. it negated my having to go in this weekend. because of the holiday, offices being closed, direct deposit has to be to bank 2 business days before payday, and me being in Florida... my coworker and I had to get the payroll for the Jan 5th done before we leave for the holiday. The snow day worked in my favor in more ways than one..

First it was so nice and quite in the office Mary and I got everything done that we would have had to do probably Sat and Sunday...

Second, because we went in on a snow day and stayed the entire day... we get a comp day.. so bonus I don't have to burn a vacation day on Jan 2nd!

Third, it allowed me to take my cardio outside... I had a nice brisk walk to work thru the unplowed and unshoveled streets and sidewalks... I put on my iPod, put on my heavy snow boots and off I went... I must have been going at a good clip too... 5 minutes in I was sweating and had my jacket unzipped..after we finished up payroll stuff... Mary offered me a ride home... I declined... it wasn't bitter cold like today and I wanted to walk and listen to tunes..

So long and short of it is... I think this has definately become a habit again....sure there have been days I didn't want to go... today being one of them its so bitter cold outside... but I made a promise to myself and the best part is, I kept it!