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
  

vini, vidi, vici - training for the day (4/14/09)...and then some

today was not one of my best days....i had to get out of bed early after staying up way too late putting together documentation for work, get ready, drive to work in the rain and snow, work all day, run from meeting to meeting, try to get something accomplished around nailing down DR for the test in September, and then provide some value in my one-on-one with my boss....only to be told during my one-on-one that due to budget cutting, they had to end my contract....the nice news is that they don't want to release me, that they think i do a great job, and that i provide value....the sucky part is, there is no choice in the matter...the economy sucks and they HAVE to cut back....so, i now have to hit the job hunting pavement HARD....as i drove home, i let me love know.....and when i got home i was greeted with love, kisses and wags from all....and told that my training was going to change, and it started NOW....so after 20 minutes destressing, i was changed into my workout clothes and hitting the weights (end of rant, on to log).....oh, and the day has gotten progressively better since i got home....i have the best partner anyone could ask for, and the sweetest animals lavishing me with affection.

the log:

Bench Presses

• 45 x 15
• 65 x 5
• 85 x 2
• 100 x 1
• 55 x 10
• 65 x 10
• 70 x 10
• 70x 10
• 70 x 10

One Arm Rows (little or no rest between sets)

• 26 x 10
• 26 x 10
• 26 x 10
• 26 x 10
• 26 x 10

tomorrow, due o the weather, i will be working from home...so i get to sleep in (compared to days i drive in). it is also a rest day, so i will get to spend the entire day with bret. these are the days live for! g'night all....