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  1. #31
    OLYMPIAN LisaRD23's Avatar
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    Monday 9/16

    I usually do chest & tri's on Mondays, but yesterday I woke up with stiffness and some pinching pain in my neck/shoulder area. I had my hot water bottle on me practically the entire day. I woke up with some relief this morning, but I figured chest probally wasn't the best idea, today turned into a back day.

    Back/Bi's

    *Warm Up- Hyper ext- BWx15, 20lbsx12

    Superset #1
    A. BB Curls- 50lbs x10x10x10x10 Wanted to go heavier but was feeling the pull on my neck
    B. Dead Lifts- 95lbs x12x12x12

    Superset #2
    A. Alt. DB Curls- 20s x10x10x10
    B. HS Rows- 25plate on each side x10x10x10x10

    Superset #3
    A. DB Hammer Curls- 20s x10x10x10
    B. Lat Pull Downs; wide grip- 70lbs x10x10x10x10

    Ball Crunches- 3x20
    Lying Hip Raises- 3x20

    Cardio- 20min on Stair Master; progressive intervals

    I am starting to slowly reduce my cardio. Last week I dropped 10min from Friday cardio, and this week I added a 10min drop to Monday cardio. I am slowly phasing into a "Building" plan. So I am in a wierd in-between phase right now. My goals right now for the next few weeks is just maintainance. Then after my b-day in October, I plan on taking about 4-5 consequitve days off then will be moving into muscle buidling mode.
    Lifting heavier, minimal cardio and more carbs= my favorite time of year

  2. #32
    RX MEMBER nic902's Avatar
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    I am right there with ya!

    Quote Originally Posted by LisaRD23 View Post
    Lifting heavier, minimal cardio and more carbs= my favorite time of year

  3. #33
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by LisaRD23 View Post
    Monday 9/16

    I usually do chest & tri's on Mondays, but yesterday I woke up with stiffness and some pinching pain in my neck/shoulder area. I had my hot water bottle on me practically the entire day. I woke up with some relief this morning, but I figured chest probally wasn't the best idea, today turned into a back day.

    Back/Bi's

    *Warm Up- Hyper ext- BWx15, 20lbsx12

    Superset #1
    A. BB Curls- 50lbs x10x10x10x10 Wanted to go heavier but was feeling the pull on my neck
    B. Dead Lifts- 95lbs x12x12x12

    Superset #2
    A. Alt. DB Curls- 20s x10x10x10
    B. HS Rows- 25plate on each side x10x10x10x10

    Superset #3
    A. DB Hammer Curls- 20s x10x10x10
    B. Lat Pull Downs; wide grip- 70lbs x10x10x10x10

    Ball Crunches- 3x20
    Lying Hip Raises- 3x20

    Cardio- 20min on Stair Master; progressive intervals

    I am starting to slowly reduce my cardio. Last week I dropped 10min from Friday cardio, and this week I added a 10min drop to Monday cardio. I am slowly phasing into a "Building" plan. So I am in a wierd in-between phase right now. My goals right now for the next few weeks is just maintainance. Then after my b-day in October, I plan on taking about 4-5 consequitve days off then will be moving into muscle buidling mode.
    Lifting heavier, minimal cardio and more carbs= my favorite time of year
    Looking forward to this phase myself after Oct 19!!
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #34
    OLYMPIAN LisaRD23's Avatar
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    We'll be starting around the same week. I took my b-day off from work (10/11) and since I work for a Bank we are closed on Columbus Day the 15th....I'll have a nice long 4 day weekend. So I'm going to take those days off from the gym, take the week as a "pre-game" week...then push right on ahead.

    I'm hoping to make my offical decision to compete in summer 2014 by January, but so far I am about 80% sure I'm going to do it. We have one major appointment with the baby in December, if that goes well all, the final piece will be the $$.I was FINALLY able to sell my old suit so I took the money and put it right into a savings account. If I can save at least $200 from now to January then it's a go!!

    Tuesday 9/17

    Cardio- 45min on elliptical 2:2 intervals, followed with about 10min stretching.
    My hips and hamstrings are feeling very tight. Time for a visit to the Chiropractor...
    Last edited by LisaRD23; 09-17-2013 at 11:29 AM.

  5. #35
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by LisaRD23 View Post
    We'll be starting around the same week. I took my b-day off from work (10/11) and since I work for a Bank we are closed on Columbus Day the 15th....I'll have a nice long 4 day weekend. So I'm going to take those days off from the gym, take the week as a "pre-game" week...then push right on ahead.

    I'm hoping to make my offical decision to compete in summer 2014 by January, but so far I am about 80% sure I'm going to do it. We have one major appointment with the baby in December, if that goes well all, the final piece will be the $$.I was FINALLY able to sell my old suit so I took the money and put it right into a savings account. If I can save at least $200 from now to January then it's a go!!

    Tuesday 9/17

    Cardio- 45min on elliptical 2:2 intervals, followed with about 10min stretching.
    My hips and hamstrings are feeling very tight. Time for a visit to the Chiropractor...
    Girl, you and me both! I am just one tight mess these days!
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #36
    OLYMPIAN LisaRD23's Avatar
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    Wed 9/18
    Chest & Tri's
    Incline BB Press on Smith- +40lbs x10x10 +50lbs x10x10
    Flat DB Press- 30sx10x10, 35sx8
    Machine Flys w/3 sec contraction hold- 40lbsx12x12x12

    Bent over CB Ext- 8.5lbsx12,12 10lbsx10x10
    DB Skulls- 30lbs x10x10x10x10
    Bench Dips w/ 3 sec hold- x12x12x12x12

    ^^Sunny you are so right about adding in those pauses. I really felt it. I'm going to keep experimenting on movements to add those in to.

    Abs- Cable Crunches 3x20, Lying Leg Raises 3x20

    Cardio- 30min on stair master, progressive intervals.

    I have a long day today. I got to work about 8:30ish and I have committee meetings after work so I won't be getting home until past 8pm. I hate long days like these, it really wipes me out the next day.

  7. #37
    FREAK PFEPerformance's Avatar
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    Quote Originally Posted by LisaRD23 View Post
    Wed 9/18
    Chest & Tri's
    Incline BB Press on Smith- +40lbs x10x10 +50lbs x10x10
    Flat DB Press- 30sx10x10, 35sx8
    Machine Flys w/3 sec contraction hold- 40lbsx12x12x12

    Bent over CB Ext- 8.5lbsx12,12 10lbsx10x10
    DB Skulls- 30lbs x10x10x10x10
    Bench Dips w/ 3 sec hold- x12x12x12x12

    ^^Sunny you are so right about adding in those pauses. I really felt it. I'm going to keep experimenting on movements to add those in to.

    Abs- Cable Crunches 3x20, Lying Leg Raises 3x20

    Cardio- 30min on stair master, progressive intervals.

    I have a long day today. I got to work about 8:30ish and I have committee meetings after work so I won't be getting home until past 8pm. I hate long days like these, it really wipes me out the next day.


    See you work for a Bank as well - don't you LOVE all your meetings to discuss your meetings? LOL How it seems for me some days anyway! Had a mngmt. mtg a few weeks ago to discuss productivity of our staff - as I'm sitting there thinking to myself - "I could be getting some shit done right now" ! LOL

    Keep killin it girl!!! Training is looking GOOD!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  8. #38
    RX MEMBER nic902's Avatar
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    GRRR!!! Meetings, such a waste of time and energy..Not to mention, AFTER hours..that takes the frustration to another level.
    Quote Originally Posted by PFEPerformance View Post
    [/B]
    See you work for a Bank as well - don't you LOVE all your meetings to discuss your meetings? LOL How it seems for me some days anyway! Had a mngmt. mtg a few weeks ago to discuss productivity of our staff - as I'm sitting there thinking to myself - "I could be getting some shit done right now" ! LOL

    Keep killin it girl!!! Training is looking GOOD!

  9. #39
    OLYMPIAN LisaRD23's Avatar
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    Lol...well last night wasn't too bad. Meeting was off site and it was the Human Resources Committee (I am head of the HR Dept.) I got home about 8pm, was able to read little man a quick story, ate, packed my food for today, caught up with hubby and daughter for bit and managed to get in bed by 10.

    Today was only cardio...so I got an extra 30min for sleep.

    Thurs. 9/19

    Cardio- 45min on Precor Cross Ramp Machine- Progressive intervals- cross ramp level 4 up to level 16 then back down. 2:4 intervals

    I discoverd an awesome new tea. Sweet Harvet Pumpkin by Celestial Seasonings...drinking a cup right now sweetened with a 1/2 pack of stevia... LOVE IT!!! So YUMMY!!
    Taste like one of those expensive high calorie Chai Teas from Starbucks.

  10. #40
    OLYMPIAN LisaRD23's Avatar
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    Friday 9/20
    Shoulders

    DB Press- 30s x10x10x10x10
    Arnold Press- 25s x8 (ouch my neck/right shoulder couldn't do this, had to drop) - 20s x10x10x10
    Reverse Pec deck/Standing/full rear delt extension- 40lbs x12x12x12x12
    DB Lat Raise/ 2sec pause- 10s x12x12x12

    Cardio- 20min on treadmill: 1% incline 2:2 intervals (4.0/6.5 speed)
    Last edited by LisaRD23; 09-20-2013 at 09:28 AM.

  11. #41
    OLYMPIAN LisaRD23's Avatar
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    Oh boy...what a day

    6:30am wake up
    7:00am got to the gym
    8:15 back home...shit is that my period 2 day early!!! Pop some advil...
    8:20-9:30 get baby fed, dressed, clean up
    9:45 Shower
    10:00 run out of house to chiropractor appointment- - took long here cause daughter had to get adjusted too and little man was rather cranky
    11:30 back home, feed baby snack, put him down for nap, eat meal #3 and run out again.
    12:00 pm dentist.....ugh
    1pm-3pm can't feel my face from the numbing agents...starving...thirsty!!
    2pm-4pm take care of lunch for baby, prep most of my food for week, my dad stops by
    4pm-8pm still trying to entertain baby, my dad, get my daughter to clean up, and convince hubby to take down the dam air conditioners!
    8:30pm- now finally eat dinner, my cheat meal is delayed until tomorrow , invented some awesome huevos rancheros , little man is in bed but still not a sleep, daughter goes to movies with grandpa, hubby at work...mommy exhausted!!
    Last edited by LisaRD23; 09-21-2013 at 09:09 PM.

  12. #42
    OLYMPIAN LisaRD23's Avatar
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    Saturday's Leg Day

    Full Squat *focus on depth- 115lbs x12x12, 135lbs x12x12
    RDL's- 95lbs x12x12x12
    Cable Pull through- 50lbs x20
    Hack Squat- Machine weight +90lbs x12x12x12
    Extensions-20lbs x40

    Standing Calves- 115x12x12x12x12
    Seated Calves- 20lbs x45x45

    Sunday- OFF

    Monday
    Chest & Tri's

    Incline machine press *3s hold- 28lbs each side x12x12x12x12
    Flat BB Press- 85lbs x10x10x10
    Flat DB Flys- 20s x12x12x12

    EZ Bar Skulls- 30lbs x12x12 *add exagerated ext x10x10
    Rope Push Downs- 22.5 x10x10x10x10
    Bench Dips- BW + 10lb plate x12x12x12x12

    Cable Crunches- 20lbs x20x20x20
    Leg Raises- x20x20x20x20

    Cardio-20min on stair mater 2:2 intervals

  13. #43
    RX MEMBER nic902's Avatar
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    Squats and deads in the same workout, intense but I LOVE it! And so will your booty lol

  14. #44
    OLYMPIAN LisaRD23's Avatar
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    Tuesday- Off...unplanned...grrrrr

    Wednesday
    Back & Bis

    *2min warm up on Rowing Machine

    Hyper ext.- 25lb plate x12
    Deadlifts- 115lbs x10, 95x10, 105x10
    Seated CB Rows-60lbsx10x10x10x10
    Close Grip Pull Downs- 70lbs x10x10x10x10

    A. BB Partial Curls (neg) 40lbs x15, (pos) 40lbs x15
    B. BB Curls- 40lbs x12x12

    HS Preacher-machine + 25lbs x12x12x12

    A. DB Hammers 15s x12
    B. DB Alt Curls 15s x12
    A. DB Hammers 15s x12

    Some Ab work, 20min cardio on Stair Master (2:2 intervals)

  15. #45
    OLYMPIAN LisaRD23's Avatar
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    Thursday 9/26

    45min cardio on elliptical 2:2 intervals

    ********************************
    Other news...I've been talking about going for my PT Cert for years...like over 8 years...well after a LONG conversation with my dad he decided to pay for my certification course, and test fees as my birthday present. So I am now registered with NCSF for self paced study, plus a two day in person workshop in November. I hope to sit for the exam by early December. Very excited to have this new goal.

    I've been having a rough time with a number of things lately, so I am looking forward to doing something for "me". I need something else to focus on for a little while....probally shouldn't add anything to my already overflowing plate...but I need to.

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