Sandra's Journal

[lawsonsj]

Normally today is a rest day and since this is my last day of vacation (I go back to school on Monday) I woke up early to tweak my resume. And sitting here on the computer I am starting to get motivated to do legs. So I may just head out to the gym in a few. I'll let you know what happens

[lawsonsj]

Legs Feb 3, 2011

So I did make it to the gym after all. And was motivated to do some leg training. Legs used to be so easy for me to train and train hard, but as I get older it gets harder and not just physically but mentally as well.

 

First up, Zercher Squats and I haven't done these since January 17th

 

Zercher squats

Warm up Bar x 10 x 2 biceps hurt from yesterday which makes it kind of a challenge to hold the bar

60lbs x 10 reps

90lbs x 10

130lbs x 10

 

Music: AC/DC's You Shook Me All Night remix and Thunder Struck

 

Squats

90lbs x 10 reps

130lbs x 8 reps

150 x 6 reps

170 x 5 reps

Traps hurt from yesterday's training.

Music: Cameo's Word Up, Disturbed's Striken, & Blake Shelton & Trace Adkins Hillbilly Bone

 

Low, low squats below parallel sitting and pausing. Haven't done those in years and wanted to see what it felt like. Of course I used to do this with a lot more weight

90lbs x 2 x 3 sets

Music: John Mellencamp - Paper and fire, and The Village People - Go West

 

Leg press

90lbs x 10

180 x 10

270 x 10

360 x 10

450 x 5

Music: Janell Monae -Tight rope, Def Leppard - Pour Some Sugar on Me

Superset

Straight leg dead lift

90lbs x 10 reps

110lbs x 10 x 2

 

Leg Extensions

70 x 10

80 x 10

90 x 10

100 x 10

120 x 10

Music: Disturbed -Animal, Snap - The power, Judas Priest -Breaking the Law, Robert Rudolph and the Family Band- Ain't Nothing Wrong With That

[lawsonsj]

So school started back today and one thing I am looking forward to is getting back to eating the way I like. I do so much better with food when there is structure in my life. So starting today I am also going to also post what I eat.

 

Workout Chest & Triceps

Chest

Hammer strength incline chest press

25lbs each x 20 reps

45lbs x 15

55 x 13

65 x 8

 

Incline dumbbell

50lbs x 10reps

60lbs x 4 that sucked

55lbs x 10

 

Dumbbell bench

55lbs x 10 reps

60 x 10

65 x 6

 

Pec deck

70 x 12

80 x 10

90 x 10

100 x 10

 

Seated overhead dumbbell extentions

40lbs x 10 reps

45 x 10

50 x 10

 

Seated one arm overhead ext

15lbs x 12 reps

20 x 12

25 x 6

 

Triceps

V push downs

90 x 10

100 x 10 x 2

110 x 10

120 x 6

 

One are push downs

30 X 10

40 x 10 x 2

 

Food

First of all I did not get off to a good start today. My dog Rocky got sick last night from something and kept me up for a good chunk of the night. So I woke up showered and packed breakfast and lunch and headed off to school. During my first class I started to get hungry and so grabbed the bag of mini carrots that I brought (this is so not my usual breakfast. Any way here my food:

 

Morning meal aka breakfast baby carrots 425g (15oz)

Lunch Clementines 12

Pre workout 1 pint blueberries & 2 large bananas smoothie

Post workout and dinner 1 banana, salad with 142 grams mixed greens: 1 pint grape tomatos, one avocado and juice from a lemon.

[lawsonsj]

I am just now getting around to adding this workout

February 7th Back Day

 

Bent over row

60lbs x 12

70lbs x 10

80 x 10

85 x 5

 

T Bar

55 x 12

70 x 12

90 x 10

110 x 6

 

Super set

 

Reverse shrugs

40lb bar x 12

60 x 12

80 x 12

90 x 10

110 x 8

 

Seated row

90 x 12

100 x 12 x 2 forgot to change the weight

110 x 12

120 x 10

 

Super set

Hammer strength plate loaded row

90 x 12

180 x10

200 x 10

 

Close grip pull down

100 x 12

120 x 10 this one was hard

120 x 8

[lawsonsj]

Chest and triceps today after an unplanned 5 day break

Incline bench

bar x12

80 x 12

100 x 10

110 x 8

 

Incline dumbbell bench

40 x 12

50 x 10

55 x 10

60 x 5

 

Barbell bench

130 x 8 x 2

 

Pec machine

80 x 12

90 x 10

100 x 10

 

Hammer strength bench

90 x 10

90 x 8

100 x 10

 

Seated overhead dumbbell extensions

40 x 10

50 x 10

55 x 10

 

V push downs.

90 x 10

100 x 10

110 x 7

[lawsonsj]

Back day February 14

 

Super set

Hammer strength plate loaded row

90lbs x 12

140 x 12

180 x 12

200 x 10

 

Seated row

90 x 12

100 x 12

110 x 12

120 x 10

 

Superset

Db row

55lbs x 12

65 x 12

75 x 12

85 x 8

 

T bar

45 x 12

70 x 10

90 x 8

 

V Bar pull down

90 x 12

100 x 12

110 x 12

120 x 10

[lawsonsj]

Feb 16 shoulders and biceps

Hammer strength Iso- lateral shoulder press

45lbs on each side x 10 x 2

55 x 8

 

Barbell standing shoulder press

Bar x 12

60 x 10

70 x 8

 

Upright rows

60 x 10

70 x 10

80 x 4

 

Barbell shrugs

130 x 15

180 x 10

 

Superset

 

Barbell curls

40 x 10

50 x 10

60 x 10

70

 

Dumbbell side raises

10 x 15

15 x 12

20 x 10

 

Preacher bench dumbbell curl

20 x 12

25 x 10

30 x 10

 

Reverse preacher bench curl

20 x 15 x 2

30 x 15

 

Dumbbell hammer curl

25 x 10

30 x 10

35 x 10

 

Cable curl

55 x 12

65 x 12

75 x 10

85 x 10

95 x 10

[lawsonsj]

Leg day feb 17

Warm up

Front squat

Bar x 10 x 2

 

Squat

90 x 10 x 2

130 x 10

150 x 8

180 x 3

 

Super set

Leg press

90 x 10

180 x 10

270 x 10

360 x 10

 

Straight leg dead lift

90 x 10

110 x 10

[lawsonsj]

Chest and Shoulders Feb 28

Back to gym after an unexpected break

 

Superset

 

Incline db bench

35lbs x 12

40 x 12

50 x 10

55 x 6

 

Hammer strength bench

90lbs x 10

90 x 8

90 x 9

 

Dumbbell bench

50lbs x 10

55 x 10

60 x 9

65 x 4

 

Decline dumbbell bench

50lbs x 10

55 x 10

60 x 7

 

Pec dec

90 x 10

100 x 10 x 2

 

Shoulders

Barbell standing shoulder press

40lb bar x 15

60 x 10

80 x 2

70 x 8

 

Upright rows

60 x 10

70 x 10

80 x 4

 

Dumbbell shoulder press

30lbs x 12

35 x 10

45 x 2 grabbed by mistake

40 x 8

 

Side raises

15 x 12

20 x 10 x 2

[lawsonsj]

March 1 Back

Seated row

90 x 12

100 x 12

110 x 12

120 x 12

130 x 10

 

Reverse pec deck

50 x 12

60 x 12

70 x 10

 

T bar

45 lbs x 12

70 x 10

80 x 10

90 x 10

 

Dumbbell row

60lbs x 10

70lbs x 10

80 x 8

85 x 6

 

Barbell row

40 x 12

90 x 10

110 x 10

130 x 5

 

Shrugs

90lbs x 15

110 x 15

130 x 15

[lawsonsj]

Biked 2.68 Miles to the gym and on the way home biked 7.58 miles

 

Biceps and Triceps

Barbell curl

40lbs bar x 12

50 x 12

60 x 10

70 x 8

 

Preacher curl

20 x 10

40 x 10

50 x 10

55 x 4

 

Reverse preacher curl

10lbs x 15

20 x 10 x 2

 

Superset

Dumbbell over head extensions

35 x 10

40 x 12

45 x 10

50 x 10

55 x 8

 

Alternating curls

20 x 12

25 x 12

30 x 10

35 x 6

 

Lying tricep extensions

15lbs x 20

20 x 15

25 x 10

 

V push downs

70 x 15

80 x 12

90 x 10

 

Cable curls

60 x 12

70 x 12

80 x 12

 

Push downs

80 x 12

90 x 10

100 x 10

[lawsonsj]

Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly

 

Today's workout was Chest and Shoulders

 

Incline dumbbell bench

35lbs x 12

40 x 10

45 x 10

50 x 10

55 x 10

60 x 4

 

Dumbbell bench

55lbs x 10

60x 10

65 x 6

 

Dumbell flyes

25lbs x 12

30 x 12

35 x 10

40 x 6

 

Decline bench

90lbs x 12

130 x 6

130 x 5

 

Side raises

15lbs x 10

20 x 10 x 2

 

Dumbbell shoulder press

30lbs x 12

35 x 10

40 x 10

 

Upright row

40lbs x 10

50 x 10

60 x 10

 

One are side raise

15lbs x 10

20 x 10

[lawsonsj]

Today biked about 13.29 miles today, just getting around town.

 

Today was Back day

 

Barbell row

40lbs x 15

60 x 15

80 x 12

90 x 10

110 x 10

 

Dumbbell row

55lbs x 10

65 x 10

70 x 10

75 x 10

 

T bar

45lbs x 15

70 x 10

90 x 10

100 x 7

 

V pulls down

80 x 12

90 x 12

100 x 12

110 x 12

120 x 10

 

Wide grip pull down

90 x 10

100 x 10

110 x 10

120 x 7

 

Barbell shrugs

90lbs x 15

130 x 15

150 x 10

170 x 10

 

Dumbbell shrugs

50lbs x 15

55 x 12

60 x 10

65 x 10

70 x 10

[lawsonsj]

March 13 Biceps and Triceps

Biked 6.19 miles to and from the gym

 

Barbell curl

Bar x 12

60lbs x 10

70 x 10

80 x 3

 

Superset

Bench dips

10 x 5 sets

 

Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know

20lbs x 12

30 x 12

40 x 10

50 x 10

 

Superset

Alternating hammer curls

25lbs x 10

30 x 10

35 x 10

40 x 10

45 x 8

 

Bench dips

10 reps x 6 sets

 

Seated over head extensions

40lbs x 10

45 x 10

50 x 10

 

V push downs

70 x 10

80 x 10

90 x 10

100 x 10

[lawsonsj]

Biked 6.13 miles to and from the gym

March 14 chest and Shoulder

Bench

Bar x 12

90lbs x 12

130 x 8

150 x 1

 

Dumbbell bench

50lbs x 10

55 x 10

60 x 10

 

Incline bench

80lbs x 10

90 x 10

110 x 6

 

Incline flyes

25lbs x 10

30 x 10

35 x 10

 

Side raises

15lbs x 10 x 2

20 x 10

 

Superset

Pushups

10 reps x 4 sets

 

Barbell standing Shoulder press

40lbs x 10

60 x 10

70 x 5

 

Super set

Upright rows

50lbs x 10

60 x 10

70 x 6

 

Push ups

10 set x 6

[lawsonsj]

March 15 Back Day

 

Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.

Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.

 

Seated row

80 x 12

90 x 12

100 x 12

110 x 10

120 x 10

 

Superset

Barbell row

90 x 10

130 x 6

130 x 5

 

Pushup 50

20

15 x 2 sets

 

Superset

T-Bar

45 x 10

70 x 10

90 x 8

 

Push up 50

15 x 3 sets

5

 

Superset

V grip pull down

80 x 12

90 x 12

100 x 12

110 x 10

120 x 10

 

Push ups 60

15 X 4

 

Super set

Dumbbell shrugs

45 x 15

50 x 15

55 x 15

60 x 15

 

Push ups 40

10 x 4

[lawsonsj]

March 17 Leg day

 

Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300

 

Push ups

10 x 5sets = 50

 

Superset

Front squat

Bar x 10

60 X 10

80 x 4 (This set did not feel right so I stopped)

 

Push ups

10 x 2 = 20

 

Squat

80 x 10

90 x 10

110 x 10

130 x 10

150 x 6

 

Push ups

10 x 5 = 50

 

Pushups

10 x 3 = 30

 

Leg press

90 x 10

270 x 10

360 x 10

450 x 8

 

Pushups

10 x 5 = 50

 

Superset

Pushups

10 x 5 = 50

 

Straight leg dead lift

40 x 10

90 x 10

110 x 10

[lawsonsj]

Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets.

 

Pushups

20

 

Incline bench

40lbs x 15

80 x 10

90 x 10

110 x 10

 

Push up

15

 

Incline dumbbell

40lbs x 10

50 x 10

60 x 5

 

Pushups

10

 

Incline flyes

25lbs x 10

30 x 10

35 x 10

 

Pushups

10

 

Dumbbell bench

50lbs x 10

60 x 10

60 x 8

 

Pushups

10

 

Dips

10 reps x 3 sets

 

Pushups

10

 

Side raises

10lbs x 15

15 x 10

20 x 10

 

Pushup

10

 

Dumbbell shoulder press

30lbs x 10

35 x 10

40 x 10

 

Push ups

10

 

Dumbbell shrugs

55lbs x 15

60 x 15

65 x 15

70 x 10

 

Pushups

5

 

Seated side raises

15lbs x 10 x 2 sets!!

[lawsonsj]

Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back.

 

So here is the workout for yesterday March 20

 

Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145

 

Giant set

Push ups

15

10

10

5

---------

40

 

 

Dumbbell row

55lbs x 10

60 x 10

70 x 10

 

Dumbbell pullover

40lbs x 12

50 x 10

55 x 10

 

Seated row

100 x 12

110 x 12

120 x 10

130 x 10

 

Pushups

15

15

15

15

-----------

60

 

V grip pull down

100 x 10

110 x 10

120 x 10

130 x 8

 

Pushups

10

15

10

10

----

45

[lawsonsj]

Today's workout for March 21 was Biceps and Triceps

 

Pushups

10 x 5 = 50

 

Barbell curl

40lbs x 12

50 x 10

60 x 10

70 x 8

 

Preacher curl this is + what ever the bar weighs

20lbs x 10

40 x 10

50 x 7

 

Pushup

10 x 5 = 50

 

Giant set

Seated over head ext

40lbs x 10

50 x 10 x 2

 

 

Bench dips

10 x 3 + 20 =50

 

Alt. hammer curl

25lbs x 12

30 x 10

35 x 10

40 x 10

 

Lying barbell ext

40lbs x 12

50 x 10 x 2

 

Dips

10 x 5 = 50

 

Push downs

70 x 10

80 x 10

90 x 10

[lawsonsj]

March 22 Leg day

 

Pushups

25

20

20

20

15

—-----

100

 

Zercher squats

40lbs x 10

60 x 10

80 x 10

90 x 10

110 x 10

 

Pushups

20

20

15

15

15

15

------

100

 

Leg press

90lbs x 20

180 x 20

270 x 15

360 x 10

450 x 5

 

Leg ext

70 x 15

80 x 10

90 x 10

 

Seated leg curl

80 x 10

90 x 10

100 x 10

[lawsonsj]

Chest and shoulder march 27

It's time for a new routine

 

Pushups

15 x 4 = 60

 

Bench press

40lbs x 20

90 x 10

130 x 10

150 x 2

 

Pushups

15 x 2 =30

10

 

Incline dumbbell

40lbs x 12

50 x 10

55 x 8

 

Dips

8 x 4

 

Incline flyes

25lbs x 10

30 x 10

35 x 10

 

Dumbbell bench palms facing

40lbs x 12

50 x 12

55 x 10

 

Barbell shoulder press

40lbs x 12

60 x 10

70 x 7

 

Bench dips

10 x 3

 

Superset

Side raises

15lbs x 12

15 x 15

20 x 10

 

Seated overhead ext

35lbs x 15

45 x 10

55 x 5

 

Lying tricep ext

20lbs x 10 x3 sets

 

Upright row

40lbs x 10

50 x 12

60 x 10

 

Dumbbell front raises

15lbs x 10 x 3 sets

 

Push downs

90 x 10

100 x 10

110 x 9

[lawsonsj]

Pull ups

5

4

3

 

Pushups

10 x 2 =20

15 x 2 = 30

 

Dumbbell row

60lbs x 10

70 x 10

80 x 10

90 x 4

 

Tbar

45lbs x 15

90 x 10

115 x4

Pushups

15 x 3 =45

 

Wide grip pull down

90lbs x 12

100 x 10

110 x 10

120 x 10

Pushups

15 x 3 =45

10

 

Alternating dumbbell curls

25lbs x 10

30 x 10

35 x 8

Pushups

10 x 3=30

 

Hammer curl

15 x 20

20 x 15

25 x 10

30 x 10

 

Pushups

10 x 30

 

Cable curl

70 x 10

[lawsonsj]

March 29 Leg day Quadzilla Time!

Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups

 

 

Pushups

10 x 3 =30

 

Front squat warmup

40lbs x 10

60 x 10 x 2

 

Pushup

10 x 4 =40

 

Squat

90 x 10

130 x 10

150 x 8

180 x 3

 

Leg press

90 x 10

180 x 10

270 x 10

360 x 10

Push up

10 x 4 = 40

 

Wide, toes out leg press

90 x 15 x 2

 

Push ups

10 x 4=40

 

Leg curl

70 x 12

80 x 10

90 x 10

100 x 10

 

Total pushups today 150

 

A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.

[C.O.]

Sandra, how have you been? Still training hard?