Lean and Mean for Senior Year

[Sophie]

Pull Day
42 minutes
111 av HR
147 max HR
163 calories burned

Alternating Curls - 15-8-8-8
Preacher Curls - 35-7-7-7
Concentration Curls - 20-8-8-8
Seated Row - 110-5-5-5
Rear Lat Pulldown - 75-5-5-5
Bent Row - 20-10-10-10
DB Shrugs - 30-10-10-10
Reverse Flyes - 50-8-8
Swiss Ball Jackknife Pike - 6-6 (getting better)
Vertical Leg Raises - 15-15
Medicine Ball Reverse Crunch - 6-10-10

[Sophie]

Legs
40 minutes
138 average HR
184 max HR
240 calories burned

Deadlift - 145-5-5-3
Hamstring Curl - 70-10-10-10
DB Squat - 20-10-10-10
Lunges - 20-10-10
Single Leg-Leg Press - 90-10-10-10
Calf Raises - 90-10-10-10
Jump Squat - 20-10-10-10
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 6-10-10

It went really well. Deadlifts usually set the tone of the workout and they went great today. I was dreading going to the gym but once I got there and those DL's went great, everything fell in place.

Not sure what I'll do tomorrow. I'm thinking about doing HIIT on the stationary bike downstairs. I'll be out of town overnight Tuesday for my independent study project this coming semester, so no gym Tuesday or Wednesday.

[Sophie]

Push Day
42 minutes
117 av. HR
153 max HR
184 calories

Bench Press - 70-5-5-5-5
DB Bench Press - 25-8-5-6
DB Flye - 15-10-10-10
Military Press - 20-4-4-3
Lateral Raise - 10--10-10
Front Raise - 15-6-6
Triceps Extension - 30-8-8
Triceps Pushdown - ~50-5-6-6
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 70-10-10
Decline Crunch - 5-5

It went rather well. Hoping tomorrow goes as well.

[Sophie]

Legs
46 minutes
132 average HR
176 max HR
255 calories burned

Deadlift - 135-5-5-5
Hamstring Curl - 70-10-10-10
DB Squat - 20-10-10-10
Lunges - 20-10-10
Leg Press - 120-10, 130-10, 150-10
Calf Raises - 90-10-10-10
Jump Squat - 20-10-10-10
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 6-10-10

I need to get on a better sleeping schedule so I can eat better before working out. The better/more I eat before working out, the better it goes.

I'm also stressed again after talking to my aunt last night. The results of all her tests came back: brain aneurysm, gallstones, and she needs stints in her heart.

[Sophie]

7/12
Pull Day
44 minutes
119 av HR
155 max HR
197 calories burned

Alternating Curls - 15-8-8-8
Preacher Curls - 35-6-6-6
Concentration Curls - 20-8-8-8
Seated Row - 110-5-5-5
Rear Lat Pulldown - 75-5-5-5
Bent Row - 25-8-8-8
DB Shrugs - 30-8-8-8
Reverse Flyes - 50-8-8
Swiss Ball Jackknife Pike - 6-6
Vertical Leg Raises - 15-15
Medicine Ball Reverse Crunch - 4-10-10

It went well yesterday. Today was my off day and I'm back at it tomorrow. Hoping to add HIIT in this week. We'll see how I feel.

[gcs118]

Your workouts have been looking great Sophie!

[Sophie]

Push Day
45 minutes
116 av. HR
150 max HR
190 calories

Bench Press - 70-6-6-6-6
DB Bench Press - 25-7-7-7
DB Flye - 15-10-10-10
Military Press - 20-4-4-4
Lateral Raise - 10--10-10
Front Raise - 15-8-8
Triceps Extension - 30-6-6-6
Triceps Pushdown - ~50-8-8-8
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 70-10-10
Decline Crunch - 10-10

Workouts have been going good lately. Progress is definitely being made. I'll probably take measurements and progress pictures this weekend. It's getting about that time again. Next week I'll also probably have Scott take pictures of me during my workout.

[Sophie]

Legs
47 minutes
132 average HR
169 max HR
264 calories burned

Deadlift - 145-5-5, 150-1 (FINALLY!!)
Hamstring Curl - 80-5-4-4
BB Squat - 45-10, 65-10-10
Weighted Glute-Ham Raises - 45-4-4-4
DB Lunges - 25-5-5-5
Leg Press - 150-8-8-8
Calf Raises - 90-10-10-10
Jump Squat - 25-6-6
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 8-10-10

Finally got the 150 lbs deadlift up in the third set today. I figured it couldn't hurt to try. I increased a lot of the weights and dropped the reps. I also added in the glute-ham raises. It went well.

[Sophie]

Pull Day
44 minutes
118 av HR
156 max HR
193 calories burned

Alternating Curls - 15-8-8-8
Preacher Curls - 35-8-8-8
Concentration Curls - 25-5-5-5
Seated Row - 110-6-6-6
Rear Lat Pulldown - 75-5-5-5
Bent Row - 25-10-10-10
DB Shrugs - 30-10-10-10
Reverse Flyes - 55-8-8
Swiss Ball Jackknife Pike - 10-10
Vertical Leg Raises - 15-15
Medicine Ball Reverse Crunch - 6-10-10

Went well. I was able to make a few increases and hope to make a few more next time. It's about time for progress pictures again. I hope there's a noticeable difference.

[LiftGirl]

Hi Sophie, is there a reason you are doing your curls (iso) before your compound lifts?

[Sophie]

Originally Posted by LiftGirl

Hi Sophie, is there a reason you are doing your curls (iso) before your compound lifts?

Yup. My biceps are lagging the most when it comes to gains and growth so I hit them while I'm fresh. Training them after back like I used to a long time ago was getting me no where, no gains in strength or size.

Since I've changed the order, they've started to grow and the increases have been slow but steady. It hasn't really hindered by back workout but I think made it better as my biceps are so fatigued they can't assist as much so my back does more of the work.

[Sophie]

Push Day
47 minutes
117 av. HR
152 max HR
204 calories

Bench Press - 75-4-4-4-4
DB Bench Press - 25-8-4-5
DB Flye - 15-10-10-10
Military Press - 20-4-4-3
Lateral Raise - 10-10-10
Front Raise - 15-8-8
Triceps Extension - 30-6-6-6
Triceps Pushdown - ~50-8-8-8
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 70-10-10
Decline Crunch - 10-10

It went pretty good today. Not happy that some of the lifts decreased rep wise but I guess it's to be expected when you make weight increases elsewhere.

I've been so exhausted after lifting since I started this routine I end up napping for a couple hours afterward. Hopefully I can get past this exhaustion soon as when I go home, I'm going to be biking to and from the gym, and probably working as well, so there will be no time to nap until I get home.

[Sophie]

Legs
42 minutes
138 average HR
177 max HR
256 calories burned

Deadlift - 150-4, 135-1
Hamstring Curl - 80-5-5-5
DB Squat - 25-8-8-8
Weighted Glute Ham Raises - 45-5-5-5
Lunges - 25-7-7-7
Leg Press - 150-8-8-8
Calf Raises - 90-10-10-10
Jump Squat - 25-6-6
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 8-10-10

Don't know what happened with DL's today. The 150 went up normal the first set, then I couldn't budge it the second set. Back it down to 145 and still couldn't budge it. Finally back it down to 135 and STRUGGLED to get it up. I'm going to blame the heat and the nausea I had. Hopefully it will be better next week. I'm still psyched I got the 150 finally.

[Sophie]

Pull Day (7/19)
45 minutes
123 av HR
161 max HR
218 calories burned

Alternating Curls - 20-5-5-5
Preacher Curls - 40-4-4-4
Concentration Curls - 25-5-5-5
Seated Row - 110-6-6-6-6
Rear Lat Pulldown - 75-5-5-5
Bent Row - 30-8-8-8
DB Shrugs - 30-10-10-10
Reverse Flyes - 55-8-8
Swiss Ball Jackknife Pike - 10-10
Vertical Leg Raises - 10-10
Medicine Ball Reverse Crunch - 6-10-10

Haven't been online much since Saturday which is why it took so long for the update. I'm probably going to take most of this week off. I'll be going back to Ohio on Friday and want to take progress pictures on Thursday. A few days off always brings out the definition.

When I get home, I'll be biking to the gym and work, which is basically the same place, 1/2 mile difference about. My aunt's still in bad shape with all the things wrong with her so the rest of my time will be spent trying to make life easier for her.

[minime]

a few days off brings out the definition? how strange. Do you eat less when you are not working out?

I hope your aunt feels better, you are a good niece to go take care of her.