Sunnyday's Training Journal

[Sunnyday]

I need to come in here more often. I love your enthusiasm. You're a breath of fresh air.

Thanks, GM!

[musclegoddess65]

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

[Sunnyday]

nice work... day after Thanksgiving too...

I hate planks.... I know they do wonders for the core but man I hate them...

Yeah, I despise them. If they didn't work so well I'd skip them altogether. First set not so bad, and front isn't nearly as bad as sides for me. But by the last set, I'm just praying for the 60 second mark. They totally kick my butt...make me cry like a baby. That's why I do them last.

[GirlyMuscle]

I never train abs. So about 6 months ago I saw this test for your core.

One minute regular plank. Then 30 seconds with one arm up, 30 seconds other arm up, 30 seconds one leg up, 30 seconds other leg up, one full minute in regular plank. So basically 4 minutes in the plank position. I could do it. So I guess my core is strong. My coach says, a strong core doesn't mean good looking abs. So I guess I should train them once in awhile.

[Sunnyday]

I didn't train abs either, at least not consistently. Then I trained them hard for 3 straight months. Made a real difference.

[Sunnyday]

Hit back hard today. Flames shootin' out of my muscles. Really tried to focus on great form today. Getting harder and harder to beat my log book.

Neutral rows:
55 x 15
70 x 15
85 x 15
115 x 8

Close grip pulldowns:
60 x 15
70 x 15
80 x 12
100 x 4, dropped by 10 back to 60

Assisted chins, underhand:
40 x 15
40 x 15
30 x 15
30 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 12
112.5 x 6 dropped by 12.5 back to 62.5

Assisted chins, overhand/wide:
50 x 15
50 x 10
50 x 10
50 x 8

Deadlifts w/shorter barbell:
45 x 15
50 x 15
55 x 15
60 x 15

Finished with 25" moderate cardio.

[Sunnyday]

OK, this has been swimming around in my head all day and I need some feedback to help me process this.

For the last year I have known my trainer, and have been working with him for about 7 months. He appears to be the picture of health, and this is something that is important to me, that I work with someone who practices what he/she preaches. So I'm walking out of the gym with my kids and I see my trainer sitting in his car (as he usually does around that time of day) and I nearly fell over backwards when I noticed he was smoking. He was far enough away that I don't think anyone could see him - I only did because I had parked on the outer limits of the lot so no one dings up my new car. The thing that really gets to me is that he is so meticulous about his own nutrition and training...it just doesn't add up. The other day he was telling me about his plans to compete in 2011. Doesn't it defeat the purpose of all that eating and training to then light up a cigarette? Am I making more of this than I should? Sigh.

[musclegoddess65]

I understand its one of the hardest habits to break... smoking... they must hide it well if you've never smelled it on them.... If said person is a good trainer and you have a good relationship... I'd mention it to them....

[GirlyMuscle]

Of course, you are entitled to your own feelings and decisions. If working with a trainer who smokes bothers you enough to leave, then leave. However, I think every person has the right to do with their lives what they wish. It's no one business if he smokes. It's his choice. So saying something to him (to me) seems out of line.

I've dated guys from the gym who smoke. One was a power lifter and the other was a transformation story after losing 80 pounds. It's not my choice, it's theirs. If I can't live with it, then I have a choice to make. Stay or go.

just my 2 cents

[Sunnyday]

Yeah, I need to muster up the guts to metion it to him. It just goes contrary to everything he preaches about health to everyone inside the gym. I'm surprised I never noticed, so no doubt he conceals it well. I know from family members who have struggled with nicotine addiction - some successfully, others unsuccessfully and still struggling - it is one of the hardest habits to break.

[Sunnyday]

Of course, you are entitled to your own feelings and decisions. If working with a trainer who smokes bothers you enough to leave, then leave. However, I think every person has the right to do with their lives what they wish. It's no one business if he smokes. It's his choice. So saying something to him (to me) seems out of line.

I've dated guys from the gym who smoke. One was a power lifter and the other was a transformation story after losing 80 pounds. It's not my choice, it's theirs. If I can't live with it, then I have a choice to make. Stay or go.

just my 2 cents

Thanks, GM. I see your point, too. What he does outside of the time he trains me is HIS choice to make, even if it does go contrary to what he preaches inside the gym to all his clients. I'll still work with him because he's a very knowledgeable trainer and he's helping me get great results. I've known him long enough that I think I could inquire tactfully in a concerned sort of way, without seeming judgmental. Let him know it doesn't bother me, but it could hurt his business if others see, so he may want to be more discreet about it is all. Or maybe he's trying to quit and just needs some support. I know my husband sure did when he was quitting.

[GirlyMuscle]

I could inquire tactfully in a concerned sort of way, without seeming judgmental.

Agreed.

[Sunnyday]

Today's WO - chest & calves

Incline press:
25 x 15
37.5 x 15
50 x 13
then someone distracted me and I lost the nerve for my last set. Moved to a different machine and regained my focus.

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5...drop by 12.5 on back to 37.5

Seated press:
50 x 15
60 x 15
70 x 15
80 x 15

Flat DB flyes:
8 x 15
10 x 15
12 x 15
15 x 15

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 15

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 5 then stripped off 20 and cranked out 8 more

Finished with 30" HIIT on the elliptical. Nice WO.

[Sunnyday]

Legs day!

Leg extension:
55 x 15
70 x 15
100 x 12
130 x 4, dropped by 15 back to 55

Things seemed great after the first exercise, then I don't know what happened. I just felt "crooked". So I tried to hang on the Roman chair for a minute or so before my next exercise.

Seated curls (different machine from last week, alternate weeks between 2 diff machines):
55 x 15
70 x 15
85 x 10
and by the 10th rep on that last set my lower back started bothering me again. More discomfort than pain, like something was out of place. Dropped the wt back to warmup & cranked out another 12 reps to get a decent burn. Then moved on to another exercise & see if the discomfort would work itself out.

Stiff leg deadlifts w/shorter barbell:
40 x 15
40 x 15
50 x 15
50 x 15
tried to hit my hams from a different angle to make up for the missed 4th set on the last exercise. Still felt off, so I dropped the wt back & just focused on textbook form. Didn't bother my back as much as sitting.

I had every intention of trying Hack squats today (would've been 1st time), but in light of the discomfort I was feelig, I decided I should stick with what I know & just take it slow & easy.

Smith squats:
35 x 15
45 x 15
55 x 15
65 x 15

Abductors:
40 x 15
40 x 15
55 x 15
55 x 15

Took extra time for a good, long stretch. Did a pelvic tilt while lying on the mat and felt (and heard) a loud pop, as if something slipped back into place. Still felt uncomfortable, so I decided to skip the elliptical. In my younger days I would've pushed through and just dealt with the consequences. At 42 (and knowing my family depends on me to be on my game), I've found it's better for all involved parties that I back off when I'm not all there than to have everyone around me suffer through me recovering from an injury. Thankfully it's not in the middle of contest prep.

[Suzanne]

Looks like some great WOs going on in here

I really really really need to get in the habit of stretching more hips and chest/shoulders are so damn tight!!!!

Don't let age worry you about goal of figure competition. I am 47 and my first show I was 38 I didn't start in the gym til i was 32 and FAT. If you have the goal and determination you will get there.

[Sunnyday]

Looks like some great WOs going on in here

I really really really need to get in the habit of stretching more hips and chest/shoulders are so damn tight!!!!

Don't let age worry you about goal of figure competition. I am 47 and my first show I was 38 I didn't start in the gym til i was 32 and FAT. If you have the goal and determination you will get there.

Suzanne, I cannot thank you enough for your words of encouragement!

I haven't discussed competing yet with my husband, but I know that he knows it's only a matter of time before I bring it up. Financially it will be challenging, but I also know that I can be very resourceful when I put my mind to it. That said...a few weeks ago one of the female trainers at my gym offered to loan me one of her competition suits to help offset the cost. If she weren't 6" taller and a generous 2 cup sizes bigger than me it just might work, LOL! So maybe 2011 is my year to step on stage. I know this for sure: even if I came in dead last (most of all b/c I can't yet pose to save my life!), but there will be no question of me being the most resourceful one in the whole show. Boy oh boy do I wanna compete!

[musclegoddess65]

smart woman to listen to the body!

I am almost certain there used to be a website that loaned suits... maybe I'm mistaken... diva exchange????

[Sunnyday]

I've heard about a loaned suit site from someone, don't remember who...at the time I didn't pay much attention because I was still trying to get back into pre-baby shape. I think my shoulders and quads still need to come up more before I can think about a suit, though. I think at this point I'm ready to start shopping for an anti-mom-type bathing suit for next season and that to me is a good start.

The same trainer who offered to loan me her suit also said she'd help me with some progress pictures. I've been taking them each month for the last couple of months, but without a timer on this camera I need to be a contortionist to try and hold camera, mirror, and flex...you know? Anywho, I'm supposed to get together with her later this week for the pics. Crossing my fingers that I'll actually be able to "see" some progress. Pictures can be sooooo depressing when you are not in perfect shape!

[Sunnyday]

So here it is, Thursday...and here I am frying my traps & shoulders.

Smith machine shrugs:
15 x 15
20 x 15
20 x 15
20 x 15

Arnolds:
10 x 15
15 x 15
20 x 12
20 x 10

Rear delts, pronated/palms down grip:
40 x 15
55 x 15
70 x 12
85 x 4, drop by 15 back to 40

DB lat raise:
8 x 15
10 x 15
12 x 12
15 x 4, drop/pyramid back down the rack to 8

Rear delts, hammer grip & different machine:
25 x 15
37.5 x 15
62.5 x 12
75 x 4, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 4, drop/pyramid back down the rack to 8

Much better WO than yesterday for sure! I was talking to my trainer and I'm guessing that the "out of place" thing that popped back into place during yesterday's post-WO stretch got messed up during my Tuesday chest WO. I think I may have arched my back on my last incline bench set and it didn't affect me until the next day when I really needed to use those muscles. Now I know better.

I'm meeting with my trainer tomorrow to go over progress and have a "reality check". Hoping for LOTS of good feedback.

Been spending a lot of time over in Chris Aceto's Q&A thread lately - finally up to page 40. Man, that guy knows his stuff! I'm learning a lot. I had read the article a short while back about his signing with RX and found out he graduated from Springfield College (same as me!). His 18-y.o. photo on the thread looked awfully familiar. I started doing the math and I think there may have been some small overlap in my/his time there. Different majors though, so our paths never crossed. How funny is that?! Small world.

[Sunnyday]

Add to today's WO - ended with 20" HIIT on the elliptical.

[Sunnyday]

Another day, another abs WO.


Ball crunch holding 10# ball:
4 sets x 15

Lying leg raise w/10# leg wt:
15, 12, 12, 10

Cable crunch @ 80#:
4 sets x 15

Hanging leg raise w/10# leg wt:
4 sets x 15

Side planks:
4 sets x hold 60/rest 60

Front planks:
4 sets x hold 60/rest 60


I struck out on getting someone else to take progress pics for me. So I was stuck taking them myself and contorting myself this way and that.

I got some helpful feedback from my trainer. Legs are slowly but surely coming along (getting some obvious quad and ham detail). Shoulders are coming along, too, but they still need some size. I could've guessed that, but it was nice to hear some positives thrown in there, such as my abs are looking great, and my rear delts have really come a loooong way! I don't feel that my body is fighting me to improve right now, as in, it seems to respond well when it hits a plateau and I change things up, and that is VERY good! Got some good ideas on how to change things up a bit for legs (particularly hams), so of course I can't wait for my next legs day.

I took some measurements just for giggles and reference:
weight - 109
ht - 5'2"
shoulders - 39.5
neck - 12.5
chest - 33.5
waist - 24.5
hips - 34
arm - 11
forearm - 9
wrist - 5.5
thigh - 19.5
calf - 12.5

At this point I have no idea where my %bf is...best guess around 15%. Not that it really matters (just like the scale doesn't really matter to me anymore) - too much of a mental downer when the #s aren't what I had hoped, so I don't check it more than once a month anymore. Still, I'm getting curious because of the muscles that are showing themselves where they have never done so before. I think I'm ready to pick up some decent calipers and teach myself how to use them.

[Sunnyday]

Today's back WO. I had left my logbook home, so I was a little lost. Still a nice WO. Lotsa people being social, I think because the Ravens lost to the Steelers this weekend. Tried to drum up some more business for my trainer but the two women who were asking me questions ended up getting sticker shock when they saw the trainer actually wants to get PAID for working with them, LOL! I kept thinking to myself, well if you'd just skip that nightly bowl of ice cream and the twice-daily trips to Starbucks you'd have 2 months worth of training right there! I guess for some people it's just not worth it.

Neutral rows:
55 x 15
70 x 15
85 x 15
115 x 6, dropped by 15 back to 55

Close grip pulldowns:
60 x 15
70 x 15
80 x 12
100 x 4, dropped by 10 back to 60

Assisted chins, underhand:
40 x 15
40 x 15
30 x 15
30 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 15
112.5 x 6 dropped by 12.5 back to 62.5

Assisted chins, overhand/wide:
50 x 15
50 x 12
50 x 10
50 x 8

Deadlifts w/shorter barbell:
45 x 15
50 x 15
55 x 15
65 x 12

[Sunnyday]

Hit chest & calves today. Burned both parts as hard as I could.

Incline prss:
25 x 15
37.5 x 15
50 x 15
62.5 x 4, drop by 12.5 back to 25

Seated flyes:
37.5 x 15
50 x 15
62.5 x 14
87.5 x 5, drop by 12.5 back to 37.5

Seated press:
60 x 15
70 x 15
80 x 15
90 x 8

Flat DB flyes ss/flat DB press (same wt/reps for each by coincidence):
10s x 15
12s x 15
15s x 15
20s x 8

Standing calves:
70 x 15
90 x 15
140 x 15
160 x 15

Seated calves:
20 x 15
50 x 15
70 x 15
90 x 8 (yeah!!)

[LisaRD23]

Hey Sunny- looking good in here.

Chest is on of my least favorite body parts to train! I typically leave it for Saturdays. Your workout looks good

[Sunnyday]

Hey Sunny- looking good in here.

Chest is on of my least favorite body parts to train! I typically leave it for Saturdays. Your workout looks good

Thanks Lisa,

I never really liked working chest until I started with this trainer. Added a couple of different exercises, changed up the routine, plus some drop sets and was thanking him in my mind when I got to the shower! Since May I have lost nearly 2 cup sizes so I'll take all the help I can get, LOL!

[Sunnyday]

Like the title says, it was great. Several first-time exercises, which made it even more fun. I kicked my own butt so hard it jumped up and kicked me back, LOL!


Leg extensions:
55 x 15
75 x 15
100 x 14 (up 2 from last wk)
130 x 5 drop by 15 back to 55 (up 1 on max wt from last wk)

Nautilus seated leg curl, toes turned inward (first time, hard to master):
30 x 15
40 x 15
50 x 15
70 x 15

Nautilus seated leg curl, toes turned outward (first time, hard to master):
40 x 15
50 x 15
60 x 15
70 x 15

Hack squats (first time):
4 sets x sled wt only x 12

Walking lunges w/25s:
4 sets x 12 each side

Had to stop after the last set of lunges to change my 2-y.o.'s messy diaper - fun! What made it even more fun is I could hardly stand still 'cause my legs were so wobbly!

Ate my ceremonial post-WO chocolate pudding and hit the mat for a nice, long stretch before taking a scalding hot shower...YEAH! My splits are sooo close now!

[Sunnyday]

My legs are still wobbly...that is good.

The house is nice and peaceful right now with my little ones asleep. It has been an exciting last 24 hours! As i was preparing dinner last night I opened the freezer to pull out some veggies to steam and...uh oh, everything had thawed! Not good at all. The fridge was acting up for about a month now, so we knew it could go up in smoke at any moment. Had to wait until the kids went to bed before we could start hauling everything out and into ice chests in the garage. We were both up until 1 a.m., me shuffling food into ice chests in our cold garage and my husband shopping online for a replacement. He came home tonight and informed me the new one will be delivered by Lowes in 5-7 days. When I gave him the "you've got to be kidding me" look, he explained that Home Depot was going to make us wait until mid-January! Thankfully it has been and will remain cold here for that long. Had a semi-planned cheat tonight due to all the thawed food that needs to get cooked so it doesn't spoil. While I did make sure I hit my protein needs with some salmon, the carbs were from pierogies, with a side of fried onions and sour cream...and salad. I still can't believe I had a decent WO today with so little sleep. Hoping to get to bed earlier tonight to avoid it catching up with me tomorrow and ruining my shoulder WO.

[tammyp]

1/2 of out stove top went...so i hear ya..such a PITA!


solid workouts!

[Sunnyday]

1/2 of out stove top went...so i hear ya..such a PITA!


solid workouts!

Hey Tammy! Thanks for stopping by & for your encouragement on the WOs.

OMG! If our stove went that would be even worse for me! Yes, it's a drag being without a fridge for a week, but at least it's not the middle of the summer. The garage has worked nicely so far as a walk-in fridge. We did pick up a nice freezer for the garage, so at least I can store frozen meat & veggies. My kids drink 2-3 gallons of milk per week, so that is the harder part. Trying to prep my food for the whole day is another story altogether, LOL! That is the best way I've found to keep myself from overeating and/or binging on the wrong food when things get tense around here. I heard Saturday it will be up to 48 - not good. So I guess I will need to get some ice tomorrow in preparation for above-freezing temps.

[Sunnyday]

Shrugs w/EZ curl bar, no extra wt (guessing 25#?):
(someone else beat me to the Smith machine so I had to improvise)
4 sets x 15

Overhead press (machine):
10 x 15
20 x 15
30 x 15
40 x 8

Rear delts, palms down:
40 x 15
55 x 15
70 x 12
85 x 4, drop by 15 back to 40

Side (machine) lateral raise:
10 x 15
20 x 15
40 x 9
50 x 3, drop by 10 back to 10

Rear delts, neutral grip:
25 x 15
37.5 x 15
62.5 x 13
75 x 4, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 1 (too much today), 12 x 12, drop by 2 back to 8

My youngest is making a ritual of producing a messy diaper just as I'm about to start my cardio. By the time I got done with her, I'd lost most of my cardio time, so I just hit the shower a little early today.

[Sunnyday]

Ball crunches holding 10#ball:
17, 15, 15, 15

Lying knee-ins w/10# leg wt:
4 sets x 15

Cable crunches @80#:
20, 15, 15, 15

Hanging knee raise:
4 sets x 15 (with someone talking to me through all 4 sets!)

Side planks:
(Hold ea side 60sec then rest 60, repeat) x 4 sets

Front planks:
4 sets x hold 60 sec/rest 60

Downed the celebratory post-WO chocolate pudding and finshed with a long stretch. My splits are soooo close! I almost pushed once it to just "bounce" off the floor, but then decided not to risk injuring myself.

There was an overabundance of chatty people in the gym today. There are always the chatty regulars but this time it seemed that even those who normally get in and get things done were pausing between sets to strike up a conversation. I'm glad they want to be social, really, as I remember a time when first started there that I would've paid any one of them money just to look up at me and say hi - and I left there many times in tears because I was so lonely. But all this week and today in particular it was really difficult to maintain a decent pace with my training and still leave some time at the end to fit in some cardio - which was practically nonexistent due to the chatters and my kid's diaper thing. Can't blame my daughter's diaper habits, LOL, diapers happen. I don't want to be rude to the chatterers but... I think next week I will put the headphones on and try harder to tune them out.

[Sunnyday]

I had to break this up because of my daughter's acting "debut" in her school Christmas play. Why oh why do they schedule these things mid-morning, LOL. I did half in the morning and then went back to do the rest in the evening while she was at gymnastics and my husband had the other two. At least I got in my full WO, even if it sucked that I had to break it up. I never met the evening crowd at this gym before. More like a singles bar than a gym.

Neutral rows:
55 x 15
70 x 15
90 x 15
120 x 6, dropped by 15 back to 55

Close grip pulldowns:
60 x 15
70 x 15
80 x 15
100 x 4, dropped by 10 back to 60

Underhand rows:
62.5 x 15
75 x 15
100 x 12
112.5 x 6, dropped by 12.5 back to 62.5

Assisted chins, underhand:
40 x 15
40 x 10
40 x 10
40 x 10

Overhand rows:
62.5 x 15
75 x 15
87.5 x 15
112.5 x 6, dropped by 12.5 back to 62.5

Assisted chins, overhand/WG:
50 x 15
50 x 13
50 x 12
50 x 10

Hyperextensions w/25# plate:
4 sets x 15

[Sunnyday]

Incline press:
25 x 15
37.5 x 15
50 x 15
62.5 x 4, dropped by 12.5 back to 25 (can't seem to break this plateau )

Seated flyes:
37.5 x 15
50 x 15
62.5 x 15
87.5 x 5, dropped by 12.5 back to 37.5

Seated press, neutral:
60 x 15
70 x 15
80 x 15
90 x 9

Flat DB flyes ss/DB press (same wt&reps, can't break this plateau either):
10s x 15
12s x 15
15s x 15
20s x 8

Calves got burned good and proper today - YEAH!!

Standing calves:
+90 x 15
+140 x 15
+160 x 15
+180 x 10 my heaviest yet!!

Seated calves: (fried from previous ex so didn't beat any records but did maintain, which to me is sayin' somethin')
+20 x 15
+50 x 15
+70 x 12
+90 x 8

[LisaRD23]

Lol about the evening crowd!! I get to the gym at about 6pm and it's like a meat market. When my husband is not with me I just keep my ear phones in and kinda snarl at people.

[Sunnyday]

Lol about the evening crowd!! I get to the gym at about 6pm and it's like a meat market. When my husband is not with me I just keep my ear phones in and kinda snarl at people.

Yep, that is the time I got there and it was just nasty. Couple of guys doing deadlifts kept staring at me and I was like...eewwww!

I would totally LOVE IT if my husband would join me in the gym. Unfortunately for me, he's usually there around 6 a.m. and I can't get started until well after 8:30 a.m. when the child care room opens up. Right now my man isn't doing much these days as far as workouts - rotator cuff issues, possible surgery in his future.

[Sunnyday]

Hit legs today. I'll give myself an A for effort, but my body wasn't all that into it due to lack of sleep. My husband had a late conference call at work last night and didn't get home until after 11. I waited up for him and didn't get to sleep until well after 1. Still a nice WO.

Leg extension:
55 x 15
75 x 15
100 x 13
130 x 5 drop by 15 back to 55

Nautilus leg curl, toes out:
40 x 20
50 x 15
60 x 15
70 x 15

Nautilus leg curl, toes out:
40 x 20
50 x 15
60 x 15
70 x 15

Smith machine squats:
40 x 15
50 x 15
70 x 15 started losing steam after this set, decided to hang here for a while
70 x 12
50 x 15

Walking lunges w/25s: 4 sets x 12 ea side

Abductors:
40 x 15
55 x 15
55 x 15
70 x 8, drop by 15 back to 40

Finished with the ceremonial protein pudding, followed by a long stretch. Felt really tight since I haven't stretched as much as I would have liked. Definitely need to make time for an extra stretch tonight after the kids are asleep.

[FBB ELISA CHARM]

Impressive workout. I also do my stretch (SMR, I love it!) after I put my little girl to sleep, I never have the time to do it at the gym.

[Sunnyday]

I try to make time to stretch at the gym, but sometimes if my WO is running too long I wait until I get home and put the kids down for their after-lunch nap. Something else I do if I know I won't be able to stretch later is to stretch each muscle group right after the isolation exercise, like strech hams right after I'm done with leg curls, etc.

Thanks Eliza for your encouragement with my WOs.

[Sunnyday]

I've had a very interesting day so far:
8:00 drop off kid #1 @ school & start to drive away
8:01 kid #1 starts running after mommy's car 'cause she realizes she forgot her lunch - as in, left it home. No cafeteria, so I had to come through...head back home & back to school
9:00 arrive @ school for 2nd time to bring kid #1 her lunchbox
9:40 finally arrive @ gym (kids #2 & #3 been in tow this whole time)
9:45 walk up to gym entrance & read sign, "No water!"
9:46 kid #3 says, "go potty?" The first time she's been dry through this round trip to school thing and of course, there's a water main break so no water...fun! No way I'm letting her run her little hands all over the public toilet without a way of giving them a proper wash right before she eats her snack! Good thing I had extra pull-ups with me.

Nice WO, in spite of the morning mishaps. But now I see it's time to pick up kid #1 so posting the WO will have to wait until later.

[Sunnyday]

Hit traps & delts today.

Smith machine shrugs:
25 x 15
25 x 15
35 x 15
35 x 15

Arnolds:
10 x 15
15 x 15
20 x 12
20 x 10

Rear delts, palms down:
40 x 15
55 x 15
70 x 12
85 x 5, drop by 15 back to 40

Side (machine) lateral raise:
10 x 15
20 x 15
40 x 10
50 x 4, drop by 10 back to 10

Rear delts, neutral grip:
25 x 15
37.5 x 15
62.5 x 13
75 x 5, drop by 12.5 back to 25

Front DB raise:
8 x 15
10 x 15
12 x 12
15 x 4, pyramid back down to 8

[FBB ELISA CHARM]

Good good good!
Keep it up!

[Sunnyday]

Thanks, Eliza. Drinking my afternoon tea-concoction. Since you are familiar with UMP you might like it:

vanilla UMP - 1 or 2 scoops
1/2 c dry rolled oats
about 1/2 c ice cubes
enough cold, brewed Chai tea to make a smoothie consistency

makes a vanilla chai oat smoothie-latte...yum!

[Sunnyday]

Nice abs WO today. I increased reps for some exercises, the others are challenging enough as they are, LOL. I usually don't work obliques besides side planks, but I was in an oblique kind of mood this morning. Also tried not to rest more than 60 sec betwen sets or between exercises.

Ball crunches holding 10# medicine ball:
4 sets x 20

Lying leg lifts w/10# leg wt:
20, 20, 15, 15

Rope crunch @80#:
4 sets x 20

Hanging leg raises:
4 sets x 15

Side planks: 4 sets @60 sec (rest only after 2nd side complete)

Front planks: 4 sets @60 sec

Twists - 3 sets w/shorter barbell

Side bends w/one 15# db: 3 sets x 15 ea side

[FBB ELISA CHARM]

Nice abs WO today. I increased reps for some exercises, the others are challenging enough as they are, LOL. I usually don't work obliques besides side planks, but I was in an oblique kind of mood this morning. Also tried not to rest more than 60 sec betwen sets or between exercises.

Ball crunches holding 10# medicine ball:
4 sets x 20

Lying leg lifts w/10# leg wt:
20, 20, 15, 15

Rope crunch @80#:
4 sets x 20

Hanging leg raises:
4 sets x 15

Side planks: 4 sets @60 sec (rest only after 2nd side complete)

Front planks: 4 sets @60 sec

Twists - 3 sets w/shorter barbell

Side bends w/one 15# db: 3 sets x 15 ea side

Wow, hello Abs killer!!! ... Very good!

What is your cheat meal this week end?


Have a great week end!


Elisa

[Sunnyday]

Pasta carbonara, fresh side salad, garlic bread, glass of wine!

angel hair pasta, freshly cooked, with a little pasta water saved before draining
extra virgin olive oil
3 eggs, lightly scrambled (must be room temp, or use Egg Beaters for safety)
about 1 cup freshly grated Parmesan cheese (best quality $$$)
about 1 or 2 cups Frozen peas, cooked (equally good with broccoli)
lots of garlic & freshly cracked black pepper to taste
about 8 slices cooked bacon, crumbled (or pancetta if available)

Saute garlic briefly in olive oil in the hot pot used to cook the pasta. Add pasta & toss to mix (do not remove from heat). Add a little of the hot pasta water to the eggs to heat them up without cooking them, then add egg mixture to pasta, stirring well to coat pasta. Add cheese, peas, bacon, & pepper to taste & mix well until heated through. Serve in preheated pasta bowls with hot garlic bread.

Enjoy!