Still got what appears to be the flu. I felt like poo all day but kept myself so busy at work I barely had time to think about it. Trying to stay hydrated, can't really eat anything but broth, tea, coffee and water so far. So workouts haven't been going on so far, hoping to be better tomorrow or Wed the latest!

Still sick, but on the mend. I am shooting for working out tomorrow, leg day. If I succeed, I'll post it.

Finally feeling better, but still stuffed up and woozy feeling, gonna make myself do chest and shoulders tomorrow. One week of being sick is enough for me, but this cold/flu just refuses to shove off already.

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
25 X 12
30 X 10
35 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
15 X 12
20 X 10
25 X 8 <---I do finish all 8 at 25 now! woot!

DB Upright Rows
25 X 12
30 X 10
35 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Just finished up chest/shoulders. Already feeling pullover effects Tomorrow is back.

BACK

Regular Deadlift
130 X 12
140 X 10
150 X 8

Good Mornings
70 X 12
80 X 10
90 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Today was back & legs. Ended up leaving working later than planned & had to go buy Thankgiving dinner after work, so there wasn't time to workout then. So today dad & I worked out early, and did both back and legs. I left out good mornings and SLDL's today, it was a killer workout and we were wiped.

LEGS
Squat
210 X 12
220 X 10
235 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

BACK

Regular Deadlift
130 X 12
140 X 10
150 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Tomorrow is bis/tris/forearms

BIS/TRIS/FOREARMS
Standing BB Curls
60 X 12
70 X 10
80 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Wrist curls
25 X 12
30 X 10
35 X 8

Saturday is supposed to be an off day, but I got most of my errands done already Wed, so I think I'm gonna shoot for doing Sunday's workout Saturday or it won't get done. We're going to a friend's in Maine Sunday. I need to start doing cardio. I need to get seriuos about it again. As catabolic as it is, I think I need to do it, I haven't been cause I HATE IT! And my workouts not being on the days they are supposed to be makes excuses not to do cardio. Note to self: Prioritize!

Ok gonna go have my turkey, asparagus, and yam for dinner. Followed by my LC pumpkin pie!

Well I was good for Thanksgiving and at a friend's house for dinner with a big group. All the other low carbers cheated, not moi! Today dad & I did back. I feel I may have finally gotten stronger a tiny bit there, I am ready to tack on another 5 lbs on lat pulldowns. My back lags behing the furthest. Good mornings were killer today.

BACK

Regular Deadlift
130 X 12
140 X 10
150 X 8

Good Mornings
70 X 12
80 X 10
90 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

I want to do some cardio tomorrow, I NEED to do it. I'm even contemplating going back to doing a little cardio after lifting and see if it kick starts something. I have to get up at 4 am for work tomorrow, so I'm glad it's a cardio day and not lifting

Well, due to schedule contraints, snow, having my own business and running it after work, I have changed from a 4 day split to a three. Many thanks to Trainerdan for putting this together with me.

Sunday: Back/Biceps
Monday: Cardio
Tuesday: Chest/Shoulders/Triceps
Wednesday: Cardio
Thursday: Legs/Forearms
Friday: Cardio
Saturday: OFF!

I'm hoping this works out better, I'm just really struggling to get everything done lately, as I'm sure the whole world does. I am prioritizing, but I think 3 X a week will get the job done and also gives me more time to ENSURE that my LAZY ASS does the frickin cardio!

So today we did Back/Biceps. Yep already off schedule on day one! We had lots of shoveling yesterday and were too pooped to pump iron afterward. So today was a lifting day. So I figured let's try the new split out! Wasn't so bad, my biceps are certainly sore though, which is unusual. Too sore for goodmornings. Will do em next time, maybe leg day, yeah, leg day.

BACK/BICEPS

Regular Deadlift
130 X 12
140 X 10
150 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Standing BB Curls
60 X 12
70 X 10
80 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

Tomorrow is Chest/Shoulders/Triceps. This will be the toughest workout of them all.

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
25 X 12
30 X 10
35 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
15 X 12
20 X 10
25 X 8

DB Upright Rows
25 X 12
30 X 10
35 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickbacks
15 X 12
20 X 10
25 X 8

And I did some form of cardio today, I hiked uphill in 2 feet of snow searching for the feral kittens my mom feeds and hasn't seen since it snowed. Found prints, no cats, left tuna.

Split looks good ... Glad to hear there was soreness ... LOL ...

DO YOUR CARDIO! LOL. Just being a trainer.

I'll be checking in on ya ...

Thanks Trainerdan, I need that kick in the butt! I appreciate the checking in on me too I did get some killer cardio in yesterday, I chiseled 2 feet of ice out of the front of my driveway for 3 hours, really hacking at the ice, it was awful, but a helluva workout! Everything got a workout, even my biceps and forearms are sore! That's a rarity!

So tomorrow it's chest/shoulders/triceps, I don't want to count all the ice cleaning up as a lifting day, even though it almost kicked my butt. I'm almost ready to move up to 40# on DB flyes, I asked for DB's for xmas. I know I'm getting a new olympic bar anyways

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
25 X 12
30 X 10
35 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
15 X 12
20 X 10
25 X 8

DB Upright Rows
25 X 12
30 X 10
35 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickbacks
15 X 12
20 X 10
25 X 8

Well, no workout today, I'm so sick I wanna die. My dad's getting it too, but he can breathe ok. I kept waking up all night long coughing my brains out and finally woke up for good at 4 am and could not breathe (I don't have asthma either). Was scary. Luckily, I had an albuterol inhaler from the last time I was sick like this and it helped some. So I called my Dr. and he wanted me to go to the ER, but I didn't wanna sit there all day.

So I'm hoping whatever this is that's owning me right now goes away so I can get back to my routine already. So I plan to play catch up on today's workout as soon as I feel better, I have a feeling it's not going to be tomorrow either. I think this is a wake up call to me to take my damn multi-vitamins again, idiot that I am. I've been sick too much lately, I don't believe I've been overtraining either, but I could be wrong. This rant should probably go in my regular journal that I never use, but it's affecting my workouts, so I stuffed it in here.

Oh yeah, the kitties showed up the next morning after I looked for them. Ma's happy.

Well, I am finally feeling a little better, two stinking weeks later, not happy about how long I have been sick at all, but I know working out while being as sick as I was would have been impossible and probably lengthened my sickness duration, I couldn't breathe normally. But now I can And I got all the stuff I wanted for xmas, long boring post in my journal about all that.

So tomorrow I plan to do legs and forearms. Since I've got my new olympic bar, my squat weights may differ, I'll change them if I need to once I finish my workout. Still gonna shoot for 250 squat by year end! But not gonna hurt myself to achieve it either.

LEGS
Squat
220 X 12
230 X 10
240 X 8 (10 more lbs to go to goal!)

Straight Legged Deadlift (upped 10 lbs)
130 X 12
140 X 10
150 X 8

1 Legged Calf Raises (get to bust out my new 40's!)
30 X 12
35 X 10
40 X 8

FOREARMS
DB Wrist curls (I do the pyramid twice, I never noted that)
25 X 12
30 X 10
35 X 8

It was a tough workout! My hammies are screaming already!

I moved today's workout to tomorrow cause I've got DOMS so bad I can barely walk! Feels good! Nah real reason is I'm not ready to do more deadlifts already, tomorrow I should be good to go. While SLDL & reg. deadlift are different, regdeadlifts still both involve the hammies, which are playing dead today. I may go do some cardio in a few, listen to my new cd while I do it. Better go now and do it before I find something more interesting to do, like clip my toenails.

BACK/BICEPS

Regular Deadlift
130 X 12
140 X 10
150 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Standing BB Curls
60 X 12
70 X 10
80 X 8

Concentration Curls
30 X 12
35 X 10
40 X 8

Preacher Curls
65 X 12
75 X 10
80 X 8

I did do cardio on the treadmill the other day BB curls at 80 lbs with the olympic bar was damn near an impossible feat for me today. I dunno if it was the distractions, not so good eating today (meaning not enough meals), or stress. I finished em, but the last 4 were killer. The bar being so much longer is really making things more challenging, I didn't think it would.

Tomorrow is another cardio day, looking at my planned schedule, I'm off schedule again which is why I'm doing a 3 day split now anyhow, too much going on! Thursday is going to be....

CHEST/SHOULDERS/TRICEPS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8 (gonna try the 40's out on the incline)

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
15 X 12
20 X 10
25 X 8

DB Upright Rows
25 X 12
30 X 10
35 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickbacks
15 X 12
20 X 10
25 X 8

I been bad... I haven't done my chest/shoulder/triceps workout yet. I have been busy with my business (which is turning out much better than we thought!). So the plan is to do that workout tomorrow, no excuses! I haven't been just sitting around either, I've been out doing errands all day long, carrying cases of soda and crap like that.

I was reading some posts on the net and I was that my olympic bar isn't 40 lbs like I thought. It's 52 fricking pounds! That's why I was killing myself doing BB curls! And onto better news.....IT MEANS I DID MAKE MY SQUAT GOAL before the year end!!!!!!! WOOT WOOT!

I'm gonna go post some stuff in my journal about buckling down and getting my ass in gear.

We did do that workout as planned yesterday. Was a looong workout! Pecs are sore today. I may go and do some cardio in a bit, I really should, and not make excuses!

Tomorrow is back/biceps, always a killer.

BACK/BICEPS

Regular Deadlift (had to adjust for bar weight)
142 X 12
152 X 10
162 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Standing BB Curls
72 X 12
82 X 10
92 X 8

Concentration Curls
30 X 12
35 X 10
40 X 8

Preacher Curls
65 X 12
75 X 10
80 X 8