...my ladder workout for the day...

LD LADDER 1 - for time

pull-ups (5)

pull-ups (5) - kb swings (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10) - kb walking lunges (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10) - kb walking lunges (10)

pull-ups (5) - kb swings (10) - kb upper body circuits (10)

pull-ups (5) - kb swings (10)

pull-ups (5)

....training

today will be split into two sessions:

this morning i started doing deadlifts again (so started light)...working 5 x 5

45lbs/135lbs/140lbs/145lbs/150lbs

this afternoon, after eating and rebuilding my energy, i will do chin-ups and push-ups:

10 chin-ups:

50 push-ups:

now for food and a nap

the short (and the shorter) of it....

yesterday was a walking only day, so i took care of that at the office. i had a really upset stomach, so i ate VERY little all day...i had a full dinner when i got home, and fell asleep relatively early after watching district 9 (which i found AMAZINGLY great)

today, i 'ate' very poorly throughout the day...not sufficient calories for the workout i was undertaking this evening, but i made up for that with caffeine... :) ...

the circuit i trained this evening was a variation of the one monday, though due to still be soooooo sore (bret told me i was grunting in my sleep last night due to the pain every time i moved...tee-hee), i was unable to do as many chin-ups tonight...but at least i am happily fatigued:

chin-ups: 2/2/2

push-ups: 10/10/10

lunges (each leg): 20/20/20

crunches:20/20/20

reverse:20/20/20

back raises: 20/20/20

yes's and no's:10/10/10

not sure when bret will be home from bjj, but i can't wait to hear how it went at his class tonight...then we EAT...chicken and lean top serloin...and sweet potato 'fries'....yummy

not bad after a second horrible day at the office...let's hope for a SNOW DAY on friday....w00t!

later ....

the v-esque diet

...i have embarked upon a modified version of the v-diet that i did last year...this program will be very similar as i will be using the same macro breakdown that chris shugart has defined for the v-diet...but i will be eating one solid meal a day instead of one a week, and i will not be using the biotest supplements this time as money is too tight for that....

today i drank muscle milk (low carb) protein at work for 2 1/2 of my meals....i will be eating 6 oz. of top sirloin and vegetables for dinner...and then having a met-rx shake before bed.

for my workout today, i walked 1 mile...then:

chin-up, push-up and squat circuits (x3):

c/u: 3

p/u: 10

squat: 25

crunch, reverse crunch and back raises circuits (3):

crunch:25

reverse:25

back:25

now to a hot bath... :)

...v3 for the weekend....

saturday:

ran 1 mile with the dogs

sunday:

50 kb side bends (each side)

50 twisting crunches

50 leg raises

25 back extensions

10 neck raises

10 neck side-to-side

30 kb squats

the bitch is back....

i have been training again, and now will start to log my workouts (again).

today was a great little session....full body....i plan to train 3 days a week

circuit training, 3 rounds, no rest between exercises, 30 seconds between rounds

R1:

chinups - 3

pushups - 10

walking lunges - 20

R2:

chinups - 2

pushups - 10

walking lunges - 15

R3:

chinups - 2

pushups - 10

kettlebell squats - 25

V3 - training for 7/15 and 7/17/2009

7/15: 100 body weight squats 34/33/33

7/17:

bench presses:

• 55 lbs x 25
• 55 lbs x 20
• 55 lbs x 15
• 55 lbs x 10
• 55 lbs x 10

bent over barbell rows:

• 55 lbs x 15
  
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 8
  

V3 - training for 7/13/09

today was cardio...i did the arc trainer at power up 13 minutes on highest incline and 52 resistance... heart rate between 153 and 163 for the duration (warm-up and cool down not included)

V3 training for 7/12/09

bench presses:

• 45 lbs x 12
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 8

body rows:

• 10
• 9
• 9
• 8
• 8
• 7

hammer curls - triceps kick backs (super sets -15 lbs db each hand)

• 10/10
• 10/10
• 19/10
• 5/5

V3 - training for 7/8/09

circuit training today for legs, no rest:

20 walking lunges
20 standing side leg lifts
20 single leg calf raises (each leg)

repeated for three sets

V3 - training for 7/6/2009

warmed up with 25 push-ups then did kettle bell compound movements (curl, over head press, triceps extension, and a lat resistance, lowering the kb, straight armed back to the start position)...

25 push-ups
5 sets of 20 kettle bell compound movements
50 crunches
50 leg lifts

V3 - training for 7/3/2009

deadlifts:

95 lbs x 10
125 lbs x 7/7/5

went light since i am starting back again...need to get my body used to the movement again

now carb, protein, naproxen and a shower!

V3 - taining for 7/2/2009

today was cardio....2 minute warm-up, 15 minutes with heart rate between 133 and 154 bpm, and then i was done.

V3 - training for 7/1/2009

#1....i have to make myself eat before any workouts...i trained for shit today....and i had to cut it way short....

the workout:

bench press:
45 lbs x 25
65 lbs x 15
65 lbs x 12
65 lbs x 10

one arm rows (each arm):
15 lbs x 25
15 lbs x 25
15 lbs x 15

and that is all she wrote....i will do much better tomorrow. :D

V3 - training for 6/30/2009

today was cardio (so far) and yoga will follow later this evening...

i spent 37 minutes raising and lowering my heart rate from 133 to 154 bpm...and it felt good...cool down was for 3 minutes, and that was that! now, after some food and rest, my man will help me STRETCH...i can't wait for upper body tomorrow!

and, for the record, i woke up at 6:30 AM with my quads hurting...and they have only gotten worse as the day had progressed....i am a very happy; i LOVE (and have really missed) this feeling!

V3...training for 6/29/2009

...today i started back at it full force again...my weeks will look something like this:

day 1: legs
day2: cardio and yoga
day 3: upper body and core
day 4: cardio and yoga
day 5: legs
day 6: cardio and yoga
day 7: rest
day 8: upper body and core
day 9: cardio and yoga
day 10: legs
....and so on....

for today, i did legs:

100 weighted squats -
100 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
90 lbs x 15
90 lbs x 15
90 lbs x 10
90 lbs x 10

i had planned on doing leg curls and calf raises as well, but my legs were so taxed by the time i had finished my squats, i was done for the day. it will only get better (and harder) from here!

v3 - training for the day (5/7/09)

squats (freemotion machine)

1. 50lbs x 20 (warm-ups)
2. 50lbs x 3
3. 100lbs x 3
4. 120lbs x 3
5. 140lbs x 3
6. 160lbs x 3
7. 180lbs x 3
8. 200lbs x 3

(needed to stop here as to not push too hard an re-injure my knee that just healed)

leg curl and standing calf raises supersets - no rest in between

1. 90lbs x 5 - 160lbs x 10
2. 90lbs x 5 - 160lbs x 10
3. 90lbs x 5 - 160lbs x 10
4. 90lbs x 4 - 160lbs x 10
5. 90lbs x 4 - 160lbs x 8
   

vini, vidi, vici - training for the day (4/21/09)

Since we determined my "max" numbers over the last few sessions, i started on my new program today (5/3/1), and will be training 4 days a week concentrating on increasing strength.

Bench Press

• 45lbs x 6
• 45lbs x 6
• 65lbs x 5
• 75lbs x 5
• 85lbs x 7 + 3RP

Incline Press

• 45lbs x 10
• 55lbs x 10
• 65lbs x 10
• 65lbs x 10
• 65lbs x 8 + 2RP
• 65lbs x 8

Body Rows

• 3 x 10

One Arm Rows (OAR)

• 18lbs x 20 (r)- 18lbs x 20 (l)
• 18lbs x 20 (r)- 18lbs x 20 (l)

vini, vidi, vici - training for the day (4/18/09)

Overhead Press:

• 45lbs x 10
• 45lbs x 10
• 55lbs x 5
• 65lbs x 5
• 75lbs x 2
• 80lbs max
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10

One Arm Rows:

• 18lbs x 25 (r/l)
• 18lbs x 20 (r/l)
• 18lbs x 25 (r/l)

vini, vidi, vici - training for the day (4/17/09)

i injured myself because i am stubborn and drive myself, stupidly, too hard sometimes. today's workout was short due to the injury:

Squats:

• 45lbs x 15
• 95lbs x 7
• 100lbs x 3
  

Deadlifts:

• 135lbs x 10
• 135lbs x 10

Leg Curls:

• 55lbs x 10
• 55lbs x 10

Single Leg Calf Raises:

• 15/15/10 - right
  
• 15/15/10 - left