This afternoon, I achieved a personal record. This inspired to a start a gym log, so that I am able to look back and see all of my "iron achievements".

I did 105lbs. on the vertical bench press machine! WOOT! Next, I did 100lb. bench press on the Smith machine. This is a record I achieved last year and was able to repeat once more. I am going to be working towards pushing past those numbers every two weeks to achieve a strong, healthy lean body.

Just to give you some fitness background on me, if you haven't read my journal: I am a fitness instructor and personal trainer. I teach fitness classes an average of 6 days a week. I don't do extra cardio and I lift weight in between my classes. I have been overtrained in the past, but I am getting better at picking the optimum times to workout in between classes. I teach yoga, bootcamp, indoor cycling and seniors low impact fitness right now. I'm looking forward to getting tighter, leaner and meaner!

Posting format: weight/reps on each set.

Warm up: R.O.M stretching.

Vertical bench: warm up set: 45/15
Working sets, vertical bench: 90/10, 105/8, 105/6 (105lbs. personal best!!!!)
Smith Machine bench press: 100/5, 100/2, 90/8, 80/5
DB Incline bench: 30/10, 30/10, 30/8
DB shrugs: 35/8, 35/8, 35/7
Pushups on toes: 7, 7, 7

Listened to: Legion Of Boom, Crystal Method. AWESOME!

Tomorrow: Lats.

Weight/Reps

cable lat pull down: 90/6, 80/10, 80/8
DB bent over row: 25/12, 25/10, 30/8, 35/6
cable wide grip row: 80/5, 75/8, 75/8, 75/6
straight arm standing lat pulldown: 40/7, 40/7, 40/7
DB bicep curls: 20/6, 15/10, 15/9, 15/9

Listened to KUBE 92.1 Rap station out of Seattle. Awesome stuff, great for working hard on the iron! No personal records today, but a satisfying workout.

Tomorrow: Hams/Glutes/Abs

Good for you JJ Sungirl! So you are a arobics instructor? I am a personal trainer trying to cut the fat. How do you eat? What % for fat and protein? I live in vancouver too so it is nice to know other fitness professionals are lcing.

My ratios are about 30c/40p/30f. I find that "veggie-carbing" only doesn't give me energy to workout after my classes. I have to have some oatmeal or LC toast for breakfast! I also eat carbs post workout for muscle growth. I know there are a million theories out there as to why one should eliminate grains and cereals etc..but I can't workout without them. I have tried. This ratio works best for me.

Today's workout:weight/reps

DB SLDL: 15/10, 12/10, 12/10
Single leg DB SLDL: 15/10, 12/10, 12/10
Glute kickback on all fours, DB behind knee: 12/10, 12/10, 12/10
Supine ham curl on ball: 3 sets, 12 reps per set, body weight
Lateral crunches: 3 sets, 20 reps per side
Triple set abs: 30 seconds isometric hold/30 seconds crunch/ 30 seconds isometric hold. Did 3 sets, each set equalling 1 and 1/2 minutes.

Listened to : Tony Monaco's Euromix

Wow, you go girl. What does a typical day of eating look like for you? Do you measure food and weigh it?

Taught spin class yesterday. Thinking about doing some cardio tonight, if my feet hold up.

Healthy me, no I do not measure or weigh my food. I eyeball it. Basically, my meals fit on a "dessert" size plate. That is my portion control. I usually have 1 or 2 protein shakes a day to maintain muscle. I also drink 1/2 cup of milk in my morning coffee. I try to keep it simple.

Breakfast: peanut butter and banana sandwich on low carb bread or peanut butter and jelly sandwich on low carb bread. Coffee with milk.
Snack: protein shake
Lunch: small salad with a protein source: hamburger patty or chicken breast
Snack: protein shake
Dinner: small salad with a protein source (same as above).

That's all!

today's workout was lack lustre to say the least. Due to my having tender arches, I completed 30 mins on the upright bike at level 1. Not too many cals burned there

On the agenda for tomorrow: SpinNSculpt. If no one comes, then a bodyweight lower body routine for hams, glutes and abs. Later tomorrow night, i have 1 hr. of beginner yoga.

No one showed for class, so here's what I did on my own:

Stretched 10 mins, then,
Prone Ham curl machine: 3 sets of 15 reps at 30lbs.
Prone glute kickback on mat, bodyweight: 3 sets of 20 reps each leg.
V-up abs: 3 sets of 15 reps.
Lateral crunches: 3 sets of 20 reps on each side of body.
Ball plie squat, feet wide, toes out: 3 sets of 15 reps
Ball ab crunches: 3 sets of 20 reps.

Post workout cardio: 20 minutes on elliptical at level 12 resistance.

That all took about an hour. That's enough for the daytime because I still have teach yoga later on tonight.

Thurs: yoga and rest
Friday: Power yoga and core workout

Sat: OFF
Sun: 45 mins. recumbent bike (LSC)

Monday: 45 min. walk

Tuesday: taught 1 senior weight lifting class, then went to weightroom for my own workout: not listing weights/reps...endurance training scheme...

cable lat pulldown
dumbbell shoulder press
dumbbell bicep curls
dumbbell lateral raises
dumbbell tricep overhead extensions
dumbbell bent over row
dumbbell tricep skulls
dumbbell pec flyes
dumbbell chest press

PWO cardio: 20 mins. elliptical, level 10, HR in fat burning zone.

Hi JJ!
Just curious why you're doing an endurance training scheme while you are dieting?

Today's plan:

1 hr. beginner yoga, then 45 mins. LongSlowCardio on recumbent bike.