orkidchild Posted March 27, 2012 Author Share Posted March 27, 2012 Didn't really sleep last night.My shin had a sudden meeting with a co-worker's trailer hitch (that sticks out over a foot past his bumper). I was walking fast enough that I have a line and a bump on my right shin... and my left elbow is swollen.Hacking up random things. What to do?Go to spinning again.It was perfect. Spin class: 30minPlie Squat w/Kettlebell: 35x15, 40x15, 45x15, 50x15Seated Leg Curl: 100x15, 115x10, 8, 8Seated Leg Ext: 100x15, 115x12, 10, 8Dumbbell Straight Leg Deadlift (this really hurt my hands/wrists): 35x15, 40x12, 12Seated Leg Press: 150x12, 165x8, 8, 8Back Extensions w/10lb plate: 15, 12, 12, 12Adductor: 90x15, 95x8, 90x15Abductor: 105x15, 15, 15 Was really tired. Stopped at my mom's house and ate a bag of edamame (18g protein).... and a bag of peas (20g)... after almost throwing up from one sip of plain protein powder. I can usually stomach anything, but holy lord, that just wasn't happening. Live and learn. Link to comment Share on other sites More sharing options...
orkidchild Posted March 28, 2012 Author Share Posted March 28, 2012 I'm getting tired of looking at those picture. A motivator, if nothing else. Had my body fat tested today. I'm thinking it's reading low for what it actually is. From the look on my face the guy at the gym got defensive and was all "Remember, it's an estimate........"14.5 Warm Up on Bike: 7minDumbbell Shoulder press 15x15, 7, 6, 7, 4DB Upright Row: 15x15, 20x6, 20x5, 15x8, 8DB Lat Raise: 8x15, 15, 15Wide Grip Pulldown: 100x15, 110x12, 120x8, 130x5 (Does this mean I can do a pullup now?)Cable Straight Arm Pulldowns 30x15, 40x8, 8, 81 Arm Standing Cable Row: 30x15, 40x10, 10, 10Reverse Close Grip Pulldown: 90x15, 100x12, 110x8, 8Seated Cable Row: Level 10x15, 12, 101 Arm DB Row: 15x15, 15, 15Barbell Curl: 24x8, 6, 6Alternating Hammer Curl: 12x4/10x7, 10x8, 7, 7Zottman Curl: 10x7, 7, 6, 6 Link to comment Share on other sites More sharing options...
orkidchild Posted March 29, 2012 Author Share Posted March 29, 2012 Yesterday: Warm Up: Bike: 5minIncline DB Press: 20x12, 10, 5, 3/15x5Cable Fly: Level 4x15 L6x8, 6BB Bench: 30x15, 11, 10, 8Incline DB Fly: 10x12, 11, 10Seated Tri Press: 15x10, 10 10, 9Cable Push-Down Rope: 30x12, 10, 8, 8Dips (on bench, feet on bench): 5, 4, 4, 3Skullcrush: 15x12, 9, 10DB Kickbacks: 5x20, 15, 8x10Seated Calf: 100x15, 12, 12Standing 1 Leg Calf: 16, 15, 15Leg Press Machine Calf: 205x18, 15, 15 Link to comment Share on other sites More sharing options...
orkidchild Posted March 30, 2012 Author Share Posted March 30, 2012 Took today off. Yesterday: Spin/Run/Core class: 1hr. Ended up being :30 spin and :20 or so of plyometrics Yoga 1hr Link to comment Share on other sites More sharing options...
orkidchild Posted April 9, 2012 Author Share Posted April 9, 2012 I'm a high school art teacher, and we were on spring break for the past week. We ended in Virginia and worked out for 5 days at the Navy base there. It was awesome. Tuesday 4/3/12WU: Row Machine: 10:00Steve Assisted Pullups: 5, 5DB shoulder press: 15x15, 10, 6, 8, 17.5x8, 8Seated Wide Grip Lad Pulldown: 70x10, 55x15, 15---| Seated Cable Row: 20x15, 12, 10, 10| BB Military Press: 30x15, 15, 10, 12| BB Bent over Row: 30x15, 15, 15, 15------| 1 Arm DB Row: 15x15, 15, 15, 17.5x12, 12| Delt Fly combined with close Arnold: 7.5x15, 15, 12, 12---Self Stride Control Elliptical-type machine (anywhere from stair climber to long stride, awesome machine for someone with long legs!): 18:00Seated Rope Climb Machine (also cool): 150 pulls---| Upright Barbell Row: 3012, 10, 8, 8| Upright DB Delt Fly: 5x15, 15, 15, 15--- Link to comment Share on other sites More sharing options...
orkidchild Posted April 9, 2012 Author Share Posted April 9, 2012 Wednesday 4/4/12: Little Creek Navy Base, Virginia Beach, Virginia WU: Bike: 15:00---| Hammer Curl on Preacher Machine: 5x15, 15x12, 30x8, 25x8, 8| Preacher Machine Curl: 5x15, 15x12, 25x12, 30x12, 12, 12------| Incline DB Curl: 10x15, 10, 8, 7.5x15| Decline Crunch: 25, 25, 25, 15---7's (Top, Bottom, Full Curls with Barbell): 20x21, 15x21, 15x21Yoga: 1hr---| EZ Bar Spider Curls (hanging opposite way on preacher bench so arms are straight down): 15x15, 15, 12, 12| 1 Arm Seated Curl: 7.5x15, 7.5x15|12.5x15, 15x10,15x15---Wide Grip BB Curl: 15x32, 42 Link to comment Share on other sites More sharing options...
orkidchild Posted April 9, 2012 Author Share Posted April 9, 2012 Thursday 4/5/12: Little Creek Navy Base, Virginia Beach, Virginia ---| Leg Ext: 40x15, 55x15, 70x12, 85x12, 100x10, 115x8, 130x5| Leg Curl: 40x15, 55x15, 70x12, 85x12, 100x5, 100x5------| 1 Leg Extension: 35x8, 8, 7, 7| 1 Leg Standing Curl: 25x12, 10, 10, 8---V Squat: 35x12, 110x12, 90x15, 70x20Leg Press: 150x8, 130x10, 110x10, 90x10---| Stiff Leg Deadlift: 45x12, 12| Step Ups: 8, 10---Wall Sit :45 Link to comment Share on other sites More sharing options...
orkidchild Posted April 9, 2012 Author Share Posted April 9, 2012 Friday: 4/6/12: Little Creek Navy Base, Virginia Beach, Virginia Bike: 30:00Stretch Legs---| Kettlebell Rows: 25x20 (x4)| Muay thais: x10R x10L (x8)| KB Calf Raise: 25x10in 10out (x4)------| Seated Wide Grip Pulldown: 55x10, 10, 10, 10| Row Machine: 20x12, 15, 15 30x12--- V Squat Machine Calf out/in: 140x20o 20i, 20o 15i, 70x25o 15i---| Standing Cable Crunch: 30x15, 15, 15, 35x15| Standing Close Grip Cable Row: 30x15, 35x15, 42.5x15, 15| Green Bay Grass Drills: 10, 10, 10, 10---Row: 10:00 Link to comment Share on other sites More sharing options...
orkidchild Posted April 9, 2012 Author Share Posted April 9, 2012 Saturday 4/7/12: Little Creek Navy Base, Virginia Beach, Virginia Bike: 30:00Incline DB Bench: 20x15, 15, 10, 10Iso Lateral Chest Press: 25(each side is independent)x5|20x6, 6, 7Seated Tri Press: 15x15, 17.5x12, 12, 12 (we don't have 17.5 at my gym! DB Incline Pec Fly into DB Close Grip Incline Bench: 10x12f 12b, 12.5x10f 10b, 15x10f 8b(assisted b), 15x8f 12.5x8bBench Press (I wanted to see if I could do the bar since I had friends there and at my gym it goes from 30 to the real bar): 7, 7Cable Tri Pushdown: 33x15, 40x0, 37x8, 33x10Dips w/feet on another bench: 10, 10, 8, 9 Link to comment Share on other sites More sharing options...
orkidchild Posted April 11, 2012 Author Share Posted April 11, 2012 Monday: 4/9/12: NOMFC Fitness trail (at the school I work at) with a student: 40min RunSpin Class: 30minSeated Cable Row: Level 10x15, 15, 15, 15DB Shoulder Press: 15x15, 15, 12, 12KB Bent-Over Row: 35x15, 40x15, 45x15, 50x10---| Delt Fly: 8x15, 12, 15| Arnold: 8x15, 12, 12---1 Arm DB Bent-Over Row: 15x15, 15, 15, 20x12 Link to comment Share on other sites More sharing options...
orkidchild Posted April 11, 2012 Author Share Posted April 11, 2012 So my student that I ran with on Monday has named our "running club". In one of my classes that she's in (she has me twice a day, poor girl) They have to create a logo for a real or fictitious company/group/whatever. So she named us "We got the Runs" HA! It's a great logo, too! I'll post it when it's complete. I love my job. Tuesday: 4/10/12: NOMFC WU: Rec Bike: 6:00 (I usually just use this to write what I'm going to do that day... so I'm not just sitting there writing.. I understand it doesn't do a whole lot for warming up.)---| Preacher Machine Hammer: 30x15, 35x12, 40x10, 45x8| Preacher Machine: 30x15, 35x12, 40x10, 45x8---Zottman: 10x15, 15, 12x12, 107's: BB Curl: 15x21, 21, 18x21, 21Alternating Hammer Curl: 12x10, 6, 7, 7Barbell Spider Curl: 15x15, 18x15, 24x7, 10Close Grip Curl: EZ Barx20, 5x15, 10x8 (Then the bar fell apart... it's kind of warped and no one uses it... so I switched to the weighted bars) 4x24Incline DB Curl: 10x5, 4, 8x7, 8 Link to comment Share on other sites More sharing options...
orkidchild Posted April 13, 2012 Author Share Posted April 13, 2012 Wednesday 4/11/12 NOMFC WU: Recumbent Bike- 6:00Inclinde DB Bench: 20x12, 12, 10, 10Seated Tri Press: 20x12, 12, 12, 12BB Bench with the REAL bar! (I know it's super lame... and low reps :-/)- Bar x6, 6, 6, 6---| DB Incline Pec Fly: 12x12, 15x8, 8| DB Close Grip Incline Bench: 12x12, 8, 8---Cable Tricep Pushdown- 30x20, 40x18, 50x12, 12, 12Bench Dips (feet on bench, too)- 15, 12, 10, 10Laying Ball Crunch, hands overhead, looking at wall- 25, 25, 25, 25Ball situp: 25, 25, 25, 25 Link to comment Share on other sites More sharing options...
orkidchild Posted April 13, 2012 Author Share Posted April 13, 2012 Thursday 4/12/12 NOMFC ---| Right Crunch- 25x4| Left Crunch- 25x4------| Crunch 100, 100| Reverse Crunch: 25---(Spin was starting)Spin/Plyo- 1:00Yoga 1:00 Link to comment Share on other sites More sharing options...
orkidchild Posted April 14, 2012 Author Share Posted April 14, 2012 Friday 4/13/12 NOMFC Warm Up: Recumbent Bike: 6:00---| Leg Curl: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8| Leg Ext: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8---1 Leg Curl: 0x8, 30x8, 6, 6Squat: 45x15, 65x15, 75x10, 10, 8Stiff Leg Deadlift: 45x15, 65x15, 85x12, 95x10, 10Leg Press: 150x12, 10, 8, 130x10, 110x10, 90x10DB Step Ups: 15x10, 8, 8 (Holy cow my left glute hurt)KB Plie: 35x10 (Stopped because I didn't want to injure myself....) Link to comment Share on other sites More sharing options...
robert Posted April 15, 2012 Share Posted April 15, 2012 You've got a really consistent training journal! Great stuff! Thanks for picking up some items from Vegan Bodybuilding & Fitness. I really appreciate it. Have an awesome weekend! -Robert Link to comment Share on other sites More sharing options...
orkidchild Posted April 17, 2012 Author Share Posted April 17, 2012 Thanks! It's consistent, but not impressive (though my legs did hurt like mad all weekend). Hopefully it'll get there. Missed yesterday because my neck was way out of place and I couldn't move... to the point that I called off work. Seems better now, so hopefully I'll get to make up for it this afternoon & evening! You sent TONS of stuff! Thanks so much! I haven't tried the shirt on yet, since I'm at work, but I can't wait! Thanks again! Link to comment Share on other sites More sharing options...
robert Posted April 17, 2012 Share Posted April 17, 2012 Enjoy. Have an awesome week! Link to comment Share on other sites More sharing options...
orkidchild Posted April 18, 2012 Author Share Posted April 18, 2012 Tuesday 4/17/12 NOMFC WU: Rec Bike: 7:00Seated DB Shoulder Press: 15x15, 15, 20x10, 10, 7, 15x12, 12Seated Lat Pull-down: Level 12 15, 14x15, 12, 116x10, 10, 14x10, 12x10Seated Cable Row: L10x15, 12x12, 14x10, 12x12, 10x15---| BB Mil Press: 30x15, 15, 15, 15, 15| BB Bent-Over Row: 30x15, 15, 15, 15, 15---1 Arm DB Row: 15x15, 20x12, 25x8, 8, 8, 20x10, 15x15---| Upright Delt Fly:8x10, 8, 8| Arnold: 8x10, 8, 8---Upright BB Row: 30x10, 10, 10, 10DB Delt Raise: 5x15, 7x12, 8x11, 10x10, 10, 10 ---| Leg Raise: 25, 25, 25| Crossover Plank Mtn Climbs (slow): 20, 20, 20| Leg Pull-In: 25, 25, 25--- Link to comment Share on other sites More sharing options...
orkidchild Posted April 19, 2012 Author Share Posted April 19, 2012 WU: Push-upsIncline BB Bench: 18x15, 24x15, 30x15, 45x8, 8, 8BB Bench: 18x15, 24x15, 30x15, 45x12, 55x6, 60x4, 45x8Decline BB Bench: 24x15, 30x15, 12, 12, 12, 12Incline DB Fly: 10x15, 15x6, 5, 12x8Dips: 9, 6, 6 Spin class with Nicole (who is PREGNANT and TEACHING spin! =My hero) 45 minZumba: 45 min Had a guy from my gym (that I went to elementary school with but he was like... way younger than me) spot me for my inc. bench and flat bench. Super helpful. I told him and another guy that was in that section of the gym not to be intimidated. I mean, the crazy weight I'm pushing and all. Ha. It's kind of embarrassing... but you have to start SOMEWHERE, right? ....right? Link to comment Share on other sites More sharing options...
orkidchild Posted April 24, 2012 Author Share Posted April 24, 2012 Thursday 4/19/12 NOMFC WU Recumbent Bike- 8:00---| Preacher Machine Hammer: 35x15, 40x12, 45x10, 50x8, 60x4| Peacher Machine Curls: 35x15, 40x12, 45x10, 50x8, 60x4---BB Spider: 24x12, 30x5, 24x10, 10,97's: 18x21, 30x21, 18x21, 21Alternating DB Curl: 12x10, 10, 10Alternating Hammer Curl: 12x8, 8, 8Seated Tricep Press: 20x15, 25x8, 8 Spin Class- :30Plyo/Core- :15Yoga- 1:00 Cable Tricep Pushdown: 50x8, 8, 8, 5, 40x10, 10Close Grip Incline BB Bench Press: 24x15, 30x15, 15Bench Dips: 10, 10, 10, 10 Link to comment Share on other sites More sharing options...
orkidchild Posted April 24, 2012 Author Share Posted April 24, 2012 I was SO unmotivated today. I ate 6 (yes.... 6) brownies on Sunday and was totally feeling it/regretting it since. I also got up at 4:30am. So after work, I had NOTHING left. Soooo.... I went to every class they offered tonight at my gym. Two spin classes.... Monday 4/23/12 NOMFC Spin :30 with Patrick ...Then I did one set of leg extensions and walked right back into the class room. "Total Package Training" (super fast paced weights/core.... full body, lots of planks): :45Spin: :30 with JimCore :20 with Jim Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 25, 2012 Share Posted April 25, 2012 once a week it's ok to go crazy on food i say, its working for me so far (-20 lbs). dont sweat it Link to comment Share on other sites More sharing options...
orkidchild Posted April 25, 2012 Author Share Posted April 25, 2012 That's comforting! I've been doing pretty well for a while now. I eat ALL day, though. Since starting all of this I'm ALWAYS hungry. My students have taken to calling me the "Mary Poppins of Produce" because I'll just pull out random vegetables (or hummus or homemade larabars or clif bars) and eat them... one after another. I haven't lost any weight, but I haven't gained any, either. I think I'm kind of at that point. I'm not going to lose a whole lot, especially with trying to gain mass (which I still feel like people at my gym are mocking me for....). I did chest and (some) legs yesterday. I was so exhausted from the first two leg exercises that I totally slacked (pretty intentionally) on the next two... and omitted extensions and curls completely. I think I have acquired two random spotters at my gym... Went to the doctor yesterday because my inhalers weren't working so well. So now I'm on crap they give people with COPD. Huzzah. I don't like taking medicine, but I also don't want to die during spin class. It's SO frustrating. He took me off of one and onto another because the one was "not good for your heart over time". #^@*%@&)@ How long have I been on that?!?! Anyway. He also took blood and urine to test stuff. I have been bruising a LOT. I have been taking an iron supplement, and I cook with cast iron, along with raisins and greens and so on... so I can't see it being that, right? Anyway, yesterday's workout: WU: Push-ups: 15, 15, 15DB Incline Bench: 15x15, 20x12, 25x10, 20x12, 12, 12(my back and shoulders really hurt from the total body class yesterday. I was surprised. But, I feel like it may have effected this a bit.)DB Flat Bench: 20x8, 10, 6, 15x15, 20x10, 10DB Decline Bench: 15x20, 20x10, 15x12, 20x4, 15x12, 16(with help of random... volunteer spotter)DB Incline Fly: 15x11, 9, 8, 8 BB Squat: 45x15, 65x15, 85x12, 105x8, 8, 85x12, 65x15Stiff Leg Deadlift: 45x15, 65x15, 85x15, 105x12, 12, 115x7(By the end of this, my hands/forearms give out before anything else, but I feel like it's not enough weight for wraps?)Seated Leg Press Machine: 135x8, 8, 8Standing Single Hamstring Curl: 15x8, 8, 8 Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 25, 2012 Share Posted April 25, 2012 veggies are all good and screw the haters Link to comment Share on other sites More sharing options...
orkidchild Posted April 25, 2012 Author Share Posted April 25, 2012 No no, she's really funny. I'll be eating a banana and she'll be like "Uh, is that VEGAN?!" She's a good kid. I posted that I was trying avocado oil on my face as a moisturizer last night on twitter and she asked if it was vegan. It's kind of cool being a teacher and vegan. My kids are SO educated about veganism. They ask questions all of the time. They even try my stuff (when I'm willing to share). I told them that I'll make a vegan feast before they graduate. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now