No lifting Saturday only cardio which is now, well ok prior to today's bump up 1 hr 40 min... its been spent doing my run/walk deal, all the while keeping HR below 130 when it climbs above my garmin beeps and I slow it down...
Saturdays run was da bomb... I woke up dreading it, Rob set alarm for 5am, thankfully... I mumble why am I doing this why have I chosen this life... but within first 5 minutes I was in heaven... it was dark, it was far off lightening, the sky was beautiful the temps warm and it was, at times, pouring rain, and I loved every second of that run, all 8.35 miles worth... twice my HR climbed above 130 on a slight incline but, well I don't know how to describe it, and unless your a runner, you'd never understand it... I think I experienced that runners high...
NOW Sunday... well Sunday sucked big balls...
Saturday, June 6, 2009
Friday, June 5, 2009
6/5/09 - Arms - Special Treat workout...
Flew into Sanford Fl airport, got in at 9pm, by the time I got to Rob's it was like 11:30pm, finally my head hit the pillow at 12:45am. Wasn't sure how great a workout this would be but I was not missing it.
I've made some great friends on the internet and some I've been fortunate enough to meet in person and Friday June 5th was my day to meet in person Steve and his wife Janet. We had made plans to hook up at 5am at the Gold's in Altamonte Springs Florida - nice big gym too! So going on maybe 3 hrs of sleep, plus I snoozed in the car on ride over cause Rob was kind enough to drive, I wasn't sure how great a workout this would be... but I get energy from the gym and I get stoked working out with others so it turned out to be a damn good workout after all.
Rob has his strongman comp on Saturday so he went along to take pictures, hang out with us and be a spotter and a great encourager and pusher, love him for that! Janet is prepping for her own show so we got to met and she had cardio to do... What a lovely woman, I can't wait till I am a Florida resident and can hang and grab a workout with her cause I bet she kicks ass in the gym, like me!
anyhow Steve and I killed some bi's and tri's and some calves.. it was great... we took some pics after that I will post up later, then Rob and I had breakfast at Perkins... his breakfast was more fun than mine, but its ok..its all good and I am gonna look fucking hot in these photo shoots and shredded to the bone come Sept contest.
BB Curl
1/10 @ 65 x 3 sets
Tri Rope Pushdown
1/10 @ 90 x 3 sets
Bicep Rope Hammer Curls
1/12 @ 60 x 3 sets
Tri OH DB Ext
1/12 @ 35
1/12 @ 40 x 2 sets
I think there was a 10 rep set with 50 I was pushed into ;o)
Bi Cont Curls on machine
1/10 @ 40
1/10 @ 50 x 2 sets
Close Grip Bench
1/10 @ 95
1/10 @ 105
1/10 @ 115
I think I did 5 reps with 135... not sure... Rob just mmmm loads it on there, but he is a great spotter so I know I'm safe...
did some calf work too with Steve...
I've made some great friends on the internet and some I've been fortunate enough to meet in person and Friday June 5th was my day to meet in person Steve and his wife Janet. We had made plans to hook up at 5am at the Gold's in Altamonte Springs Florida - nice big gym too! So going on maybe 3 hrs of sleep, plus I snoozed in the car on ride over cause Rob was kind enough to drive, I wasn't sure how great a workout this would be... but I get energy from the gym and I get stoked working out with others so it turned out to be a damn good workout after all.
Rob has his strongman comp on Saturday so he went along to take pictures, hang out with us and be a spotter and a great encourager and pusher, love him for that! Janet is prepping for her own show so we got to met and she had cardio to do... What a lovely woman, I can't wait till I am a Florida resident and can hang and grab a workout with her cause I bet she kicks ass in the gym, like me!
anyhow Steve and I killed some bi's and tri's and some calves.. it was great... we took some pics after that I will post up later, then Rob and I had breakfast at Perkins... his breakfast was more fun than mine, but its ok..its all good and I am gonna look fucking hot in these photo shoots and shredded to the bone come Sept contest.
BB Curl
1/10 @ 65 x 3 sets
Tri Rope Pushdown
1/10 @ 90 x 3 sets
Bicep Rope Hammer Curls
1/12 @ 60 x 3 sets
Tri OH DB Ext
1/12 @ 35
1/12 @ 40 x 2 sets
I think there was a 10 rep set with 50 I was pushed into ;o)
Bi Cont Curls on machine
1/10 @ 40
1/10 @ 50 x 2 sets
Close Grip Bench
1/10 @ 95
1/10 @ 105
1/10 @ 115
I think I did 5 reps with 135... not sure... Rob just mmmm loads it on there, but he is a great spotter so I know I'm safe...
did some calf work too with Steve...
Thursday, June 4, 2009
6/4/09 - Legs
Squats
1/15 @ 135 x 4 sets
Hack Squat
1/12 @ 200 x 3 sets
Leg Ext
1/20 @ 70 x 3 sets
SLDL
1/10 @ 135 x 3 sets
Lying Ham Curls
1/12 @ 90 x 3 sets
1/15 @ 135 x 4 sets
Hack Squat
1/12 @ 200 x 3 sets
Leg Ext
1/20 @ 70 x 3 sets
SLDL
1/10 @ 135 x 3 sets
Lying Ham Curls
1/12 @ 90 x 3 sets
Wednesday, June 3, 2009
6/3/09 - Back
Wide Grip Lat Pulldown
1/12 @ 100 x 3 sets
Dead Lift
1/8 @ 135 x 3 sets WTF??
TBar Rows
1/10 @ 70 x 3 sets
Close Grip UH Lat Pulldown
1/12 @ 100 x 3 sets
1/12 @ 100 x 3 sets
Dead Lift
1/8 @ 135 x 3 sets WTF??
TBar Rows
1/10 @ 70 x 3 sets
Close Grip UH Lat Pulldown
1/12 @ 100 x 3 sets
Tuesday, June 2, 2009
6/2/09 - Chest
6/2 - Chest
Flat BB Bench
1/10 @ 115 x 3 sets
Inc BB Bench
1/8 @ 95 x 3 sets
Cable Cross
1/12 @ 50 x 2 sets
1/15 @ 40 x 1 set
Inc DB Press
1/12 @ 40 x 2 sets
1/10 @ 40 x 1 set
Flat BB Bench
1/10 @ 115 x 3 sets
Inc BB Bench
1/8 @ 95 x 3 sets
Cable Cross
1/12 @ 50 x 2 sets
1/15 @ 40 x 1 set
Inc DB Press
1/12 @ 40 x 2 sets
1/10 @ 40 x 1 set
Monday, June 1, 2009
Monday - Arms
WOW June 1st already can you believe it... 19 days 19 freaking days and I will be a nervous wreck on photo shoots. Yeah I'm ok playing with my own camera, its ok if I look stupid in front of myself... but in front of others????
Jen will be coming with me so my comfort level increases a bit.. some of these cool outfits she lent me.. mmm I need an engineering degree to figure out how to get in to/out of them - but OMG some ultra HOT stuff. Like that little black dress... I love that dress...
Today was Arms and 1/2 of my cardio that is now 100 minutes a day.
Rope Pushdowns SS w/Barbell Curls
1/12 @ 50 ss 1/10 @ 65 x 3 sets
Decline Skull Crushers SS w/1 Arm Preacher Curls
1/12 @ 50 ss 1/10 @ 20 x 3 sets
Single Arm Pushdown SS w/Hammer Curls
1/15 @ 15 ss 1/12 @ 25
1/15 @ 20 ss 1/10 @ 30 x 2 sets
Weighted Bench Dips
1/12 @ me + 4 - 25 lb plates in lap x 3 sets
cardio was 30 on stepmill, 20 on incline dreadmill and I am hoping its not nasty pouring rain after work so I can run outside for another 50 min..
Jen will be coming with me so my comfort level increases a bit.. some of these cool outfits she lent me.. mmm I need an engineering degree to figure out how to get in to/out of them - but OMG some ultra HOT stuff. Like that little black dress... I love that dress...
Today was Arms and 1/2 of my cardio that is now 100 minutes a day.
Rope Pushdowns SS w/Barbell Curls
1/12 @ 50 ss 1/10 @ 65 x 3 sets
Decline Skull Crushers SS w/1 Arm Preacher Curls
1/12 @ 50 ss 1/10 @ 20 x 3 sets
Single Arm Pushdown SS w/Hammer Curls
1/15 @ 15 ss 1/12 @ 25
1/15 @ 20 ss 1/10 @ 30 x 2 sets
Weighted Bench Dips
1/12 @ me + 4 - 25 lb plates in lap x 3 sets
cardio was 30 on stepmill, 20 on incline dreadmill and I am hoping its not nasty pouring rain after work so I can run outside for another 50 min..
Sunday, May 31, 2009
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