Monday – Cardio

PM Cardio today since I had to work for a few hours and help out at the barn. I’m sore from yesterdays workout (legs) so I will be going around 8 tonight when it gets a little cooler out. Its about 94 out so I think I will wait.

1 mile in 8:40 minutes. BEAT MY OLD RECORD FOR 9 MINUTES WOOOO
Incline Running: 30 minutes total
Bike: 20 minutes
Step Climber: 12 minutes

Total Time: 1:o5:18 minutes
Total Cals:
602 cals
Max HR:
174 bpm
Avg HR:
144 bpm

My legs are really sore. I’m tired. My diet today was eh. I didn’t have my pro shake this morning because I was running late to work, so I wanted to grab an EAS Pro Shake but my check hasn’t cleared and I have $2 to my name. So all I had was a wheat english muffin, peanut butter and a zucchini till 2:30..so I ate some oatmeal, a salad, turkey, eggs (lol) went to the barn for an hour, came home had chicken breast, summer squash and carrots on the grill and a piece of bread. I think its that time of the month because I’m craving carbish food. I just had another piece of wheat bread w/pb, a pro shake, and some milk after my cardio..ugh I could eat a cow right now. But I know its my hormones.

Tomorrow is weight day, with some cardio mixed in. I know its an ambitious workout than normal but I feel I need to step it up a bit to keep things going. But it’s also my wonderful day off so after the gym and a shower and some food in me, I’m heading to a nearby Flex Appeal for some whey, a trip to the mall, and barnes and nobles šŸ™‚ It is going to be a total “me” day and nothing is going to ruin it. I’ll be wearing my brand new jeans, new shirt, and feeling damn good and relaxed with no one to bother me. Also I will be getting a large black hazelnut coffee to make my 100% perfect. I’ve been working really hard lately and I think I deserve a me day. šŸ™‚

Tuesday – Back/Shoulders/Arms/Abs/Cardio

DB Arnold Press w/bicep curl: 15# x 4 x 8 (very hard for me because my shoulders are weak, but this was stronger than last week)
One arm overhead DB extension:
10# x 1 x 10, 12# x 1 x 8
Two Armed over DB Extension: 20# x 1 x 10, 25# x 1 x 9

Hyperextension: bw x 1 x 15, 5# x 1 x 12, 10# x 1 x 10, 15# x 1 x 10, 20# x 1 x 8
DB Row: 15# x 1 x 12, 20# x 1 x 10, 25# x 1 x 10, 30# x 1 x 8
Wide Grip PD: 50# x 1 x 15, 60# x 2 x 10, 75# x 1 x 10, 75# x 1 x 5, 60# x 1 x 5
Close Grip PD:
60# x 2 x 10, 75# x 2 x 10

Cable Crunches: 50# x 3 x 15, 60# x 1 x 8
Decline Situps: 4 x 15
Double Crunches: 4 x 15

Step Climber: 5 minutes

I forgot my heart rate strap, I had the watch, my ipod, my Xtend, but not my HR strap. AGH! So I couldn’t record the cals but I was sweating really well and really pushed myself. The DB Arnold Press w/ bicep curl was KILLER, but i pushed through it and felt awesome that I could do more than last week. My back took a beating today since I upped the weight on pretty much everything so I was very happy with today, I just wish I could have brought my HR strap!

Anyways, today is a total ME day. Which means I’m going shopping, getting an ice coffee and not worrying about anything. My loan and school situation is fixed, I’m healthy, I’m happy, I have great friends and family, I have the best volunteer job, I can see my abs, I finally have some money to spend on myself, and I’m going to school. Also I do not care that it is going to be humid out, I’m wearing my new goddamn jeans!!

Tomorrow is more cardio, depending on the weather I might just do it outside at a nearby lake. Hmmm…

Wednesday – Day off
This wasn’t suppose to be my day off at all, but I ended up coming down with a big chest cold: sore throat, sneezing, running nose, aches, etc. So I mostly slept Wednesday to try and feel better for Thursday.. It was also my cheat day…


Thursday – Chest/Arms/Abs/Cardio

Flat DB Chest Press: 15# x 1 x 12, 20# x 3 x 10
Incline DB Chest Press: 15# x 1 x 12, 20# x 1 x 10, 25# x 2 x 10
Machine Chest Press:
30# x 1 x 10, 20# x 2 x 8
Pec Dec:
40# x 4 x 10

DB Curl: 10# x 4 x 21
Front Raises:
10# x 2 x 12, 10# x 2 x 10
Standing DB Shoulder Press:
15# x 3 x 10

Double Crunches: 4 x 15
Hanging Leg Raises:
4 x 15

1 mile walk at slow pace

So I had to take it easy Thursday as far as cardio. I felt pretty bad and running wasn’t going to make my runny nose any better. So I headed to the gym to just do weights and walk a bit. I had to do something since I couldn’t sleep any longer.

Total Time: 1:00:34 minutes
Total Cals: 346 cals
Max HR: 135 bpm
Avg HR:
104 bpm

I felt okay until I came home and after food shopping I felt way worse. So I slept as much as I could.

Friday – Light Cardio

Today I don’t feel too bad, I still have a really runny nose, a headache and I’m still tired. But I think I’m going to go out for a long walk with my dog. I can’t sit around for much longer. Later on I might take a trip to Barnes and Nobles to be a dork for a bit. I love to find some interesting books about nutrition, eating habits and behaviors and new work out books. I also take little notes in my notebook from them…I KNOW I’M SUCH A DORK! Plus I write down some new healthy cooking recipes, yum! I think I’m going to save weights till Sunday since I want to be able to put 100% into legs and shoulders since those are the biggest parts I’d like to improve right now.

Tomorrow I REALLY hope I feel better. I have work till 2pm so I’m hoping after that I can head home to eat, change and do some out door running since it is suppose to be beautiful out. I just hope I feel much better.

Saturday – Cardio

Yeah so my attempt at doing cardio was pathetic. I hit the gym before it closed and even though I did go and get something done, my energy was half of what I usually have. I hate working out when I’m sick since I can’t breathe right. I have a chest cold so I can’t incline run because I can’t suck in that much air that quickly. I tried and had a coughing fit so I can’t bring my heart rate about 140/45 ish. GODDAMN FLEM!

Total Time:
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Max HR:
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Sunday – Legs/Shoulders

Leg Press: 90# x 2 x 12, 180# x 2 x 10, 230# x 2 x 10, 270# x 2 x 8 (YAY! Finally back at 6 45# plates!!)
SLDL w/DBs:
15# x 1 x 15, 25# x 2 x 10, 30# x 1 x 8
Leg Extensions:
40# x 4 x 10
DB Lunges:
15# x 2 x 10

Upright Cable Row: 40# x 4 x 10
Arnold Press w/Bicep Curl: 15# x 4 x 8
Bent over lateral raise:
5# x 4 x 10 (first time doing this exercise & I have weak shoulders..don’t hate)

Okay so I have a better time doing weights than cardio since I can actually breathe. I felt pretty good up until I started doing Lunges. My quads felt fine throughout the leg press and leg extensions, but the last few reps of set one doing Lunges, started to send shooting pain up my right quad. It was completely isolated to my right quad. So I stopped and stretched for about 10 minutes, tried a second set and I felt the same damn pain. It was really sharp and I knew I pulled something. So I finished my SLDL with DBs and headed home (gym was closing anyways). This morning I can still feel the pain a little bit, but running was fine, its just sore there now. Ugh. I’ll update cals later for the week.

Total Time:
Total Cals:
Max HR:
Avg HR:


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