Lean and Mean for Senior Year

[Sophie]

Pull Day
33:24 minutes
120 av HR
148 max HR
153 calories burned

DB Incline Curls- 15-8-8
BB Preacher Curls - 40-5-5
Hammer Curls - 12.5-8-8
Seated Row - 110-7-7
Assisted Pull Up - 28-5-5
Bent Row - 25-8-8
DB Shrugs - 30-8-8
Upright Rows - 30-6-6
Reverse Flyes - 50-8-8
Swiss Ball Jackknife Pike - 10-10
Vertical Leg Raises - 10-10
Medicine Ball Reverse Crunch - 6-6-6

[Sophie]

Push Day
36:27 minutes
112 av. HR
138 max HR
142 calories

Bench Press - 65-8-8
Incline Bench Press - 45-8-8
Cable Crossover - 30-7-7
BB Military Press - 45-5-5
Lateral Raise - 12.5-5-5
Front Raise - 15-6-6
Triceps Kickback - 12.5-8-8
Triceps Pushdown - ~50-8-8
Triceps Extension - 25-8-8
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 75-8-8

Afterward I did a short interval workout.
1 minute walking at 3 mph followed by 2 minutes jogging at 6 mph
Did that 3 times and walked the last minute. So:
10 minutes
0.78 miles
169 av HR
189 max HR
83 calories burned

Hy HR really gets up there. It's almost higher than it gets when I do HIIT.If you're reading this, would you consider the above HIIT since the sprints are longer than the recovery times?

[Sophie]

Leg Day
37:43 minutes
122 av HR
157 max HR
176 calories burned

Deadlifts-155-5
Kneeling Hamstring Curl - 20-5-5 (my hamstring strength usually declines when I'm in classes. I assume it's from all the walking but have no clue)
Glute-Ham Raise - 45-5-5
DB Single Leg Squat - 15-8-8
Lunges-15-8-8
Leg Press-140-8-8
Calf Raises-100-10-10
Jump Squats-15-8-8
Side Bends-10-15-15
Medicine Ball Twists-10-10-10
Lying Swiss Ball Twists 8-8

[Sophie]

I skipped today's workout. I was exhausted and spent a lot of my free time napping. I should be back at it tomorrow to finish the week.

[Sophie]

9/6
Cable Crossovers - 30-9
Military Press - 45-6
Triceps Pushdown - 50-10
Kneeling Cable Crunches - 75-10

9/9
Deadlifts - 145-5 (couldn't get the 155 lbs up, tried twice)
Kneeling Hamstring Curl - 20-6
Glute-Ham Raise - 45-5
Single Leg Split Squat - 15-8-8
Lunges-15-8
Leg Press-140-8
Calf Raises-100-10
Jump Squats-15-10
Side Bends-10-15
Medicine Ball Twists-10-10

Didn't work out yesterday as I wasn't feeling 100%. Still not quite 100% but better. I think it's just allergies. 155 lbs DL didn't happen today. Things just seem to need to be almost perfect for it to happen. I'm thinking about backing it down a little and working my way up again.

I also decided that my off day is going to be Tuesday. I was having to workout in the morning and it just wasn't working for me. I like working out in the evening, after dinner preferable.

[LiftGirl]

Allergies can be so miserable? Have you tried Claritin? It works great for me, does not make me sleepy. If you buy it generic, it's pretty cheap.

[Sophie]

I take Claritin/loratidine every morning.

Pull Day
30:43 minutes
122 av HR
157 max HR
143 calories burned

DB Incline Curls- 15-8-8
BB Preacher Curls - 40-5-5
Hammer Curls - 15-8-8
Seated Row - 110-7-7
Assisted Pull Up - 28-5-5
Bent Row - 30-8-8
BB Shrugs - 100-8-8
Upright Rows - 30-6-6
Reverse Flyes - 55-8-8
Swiss Ball Jackknife Pike - 10-10
Vertical Leg Raises - 10-10

20 minutes interval cardio
150 av HR
184 max
141 calories burned
1.33 miles

[LiftGirl]

Originally Posted by Sophie

I take Claritin/loratidine every morning.

Too bad it's not working better!

[Sophie]

Allergies are clearing up. Maybe closing my window helped.

Push Day
32:15 minutes
117 av. HR
140 max HR
138 calories

Bench Press - 70-6-6
Incline Bench Press - 50-7-7
Cable Crossover - 30-6-6
BB Military Press - 45-6-6
Lateral Raise - 12.5-8-8
Front Raise - 15-6-6 (going to lower the weight. it's hurting my elbow joint)
Triceps Kickback - 12.5-8-8
Triceps Pushdown - ~50-8-8
Triceps Extension - 25-8-8
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 75-8-8

[Sophie]

Leg Day
34:07 minutes
136 av HR
167 max HR
200 calories burned

Deadlifts-155-5-2
Kneeling Hamstring Curl - 20-7-7
Glute-Ham Raise - 45-6-6
DB Single Leg Split Squat - 15-8-8
Lunges-15-8-8
Leg Press-140-8-8
Calf Raises-100-10-10
Jump Squats-15-8-8
Side Bends-10-15-15
Medicine Ball Twists-10-10-10

[Sophie]

Push Day
47:54 minutes
119 av. HR
152 max HR
213 calories

Bench Press - 70-6-6-5-5
Incline Bench Press - 50-7-7-7
Cable Crossover - 30-7-7-7
Seated BB Military Press - 50-5-5-4
Lateral Raise - 12.5-8-8
Front Raise - 12.5-8-8
Triceps Kickback - 15-8-8-8
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-8-8-8
Kneeling Cable Crunch - 75-10-10
Lever Push Crunch - 70-10-10

Sorry I haven't been around. We had the remnants of hurricane Ike and I was without power for around 2 days. I also wasn't feeling 100% yesterday so I didn't workout then.

I'm looking a lot leaner than I was before classes started. I wish I knew how much had to do with posing better. My weight hasn't really changed and last time I did a 3-pinch, I think it was a little higher than the last time, though not much. Eh, the mirror is what counts and I like what I'm seeing.

[Sophie]

Leg Day
18:49 minutes
127 av HR
163 max HR
96 calories burned

Deadlifts-155-4
Kneeling Hamstring Curl - 15-8
Glute-Ham Raise - N/A (will explain below)
Single Leg Split Squat - 15-8
Lunges-15-8
Leg Press-140-8
Calf Raises-100-10
Jump Squats-15-10
Side Bends-10-15
Medicine Ball Twists-10-10

So, I ate too dinner too close to working out. Even though I had waited over an hour, it wasn't long enough. There was no barfing, but on the glute/ham raise, it was VERY close. That's why it was a quick workout. I still wanted to lift, but I didn't want to make myself sick.

[Sophie]

I didn't go tothe gym yesterday. I did a lot of walking at a pretty good pace considering I was in flip-flops and most of it was uphill.

Anyway, due to a time crunch today, I just did deadlifts but focused more on grip training. I dropped the weight to 135 lbs and did sets to failure.

The first set I did 12 until my grip gave out. (That gives me an estimated 1RM of 194 lbs!!! I like the number, but think it's way to high since when I do 155 lbs I can only get 5 reps which is a 1RM of 174 lbs)
The second set I did 10, then 8 in the third, then 6 in the fourth. By then, I could hardly pick it up so I racked it and put on 20 more and did 2 reps of Romanian DL's with 155 lbs. Not bad.

I think next month I'm going to do a similar workout instead of my second leg day. I'll increase the weight I start out by 5 lbs each week. So next time I do it, I'll start out with 145 lbs.

[Sophie]

Not going to the gym today. My spinal erectors are rather sore from all the DL'ing I did yesterday. I lifted a total of 5170 lbs yesterday!!! I've never done high volume and boy am I feeling it. I'll be back at it Wednesday unless something comes up (which it shouldn't).

[Sophie]

Push Day
44:53 minutes
107 av. HR
163 max HR
155 calories

Bench Press - 70-5-5-5-5
Incline Bench Press - 55-7-7/60-7
Cable Crossover - 30-6-6-6
Seated BB Military Press - 50-5-5-5
Lateral Raise - 12.5-8-8
Front Raise - 12.5-8-8
Triceps Kickback - 15-8-8-8
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-8-8-8
Kneeling Cable Crunch - 75-10-10
Lever Push Crunch - 70-10-10

There was just no intensity today. Hopefully I can up the intensity next time. Did make some improvements though and that's what counts.