Wednesday, Nov. 11th (my 23rd Birthday )


Smith Squat
12 ~ 30lbs (intensity= 5)
10~40 lbs (6i)
8~50lbs (7i)
6~60lbs (8i)
12~70lbs (9i)
Extentions
12~ 60lbs (10i!)

Ham Curls
12~10
10~20
8~30
6~40
12~50
Lunges (DB)
6~30
Deadlifts (DB)
6~30

Seated Calf Raise
12~20
10~30
8~40
6~50
12~60
Standing Raises
12~60 (9i)

15min stretching

Good w/o!

20 min HIIT on ellipitical machine
L1-6 (on last minute hit more than 10, maybe 12 in intensity-- nearly puked!)

Abs:
Roman Chair 3X15
Angled Crunches 3X15
Twist Angled Crunches 3X15
(the above was a circut)
Ab machine 3X15 at 50lbs
Roman chair twist (obliques) 2X15
Swiss Ball Crunches 2X15
Swiss Ball Twist Crunches 2X15

Then 15 min stretching

UBWO

(Format: EX/number of reps/weight/intensity)

DB Press/12/10/5
10/15/6
8/20/7
6/25/8
12/30/9
DB Fly12/15/9

Pulldowns 12/10/5
10/20/6
8/30/7
6/40/8
12/50/9
Reverse Grip Pulldown 12/40/9

Shoulder (DB) Press 12/8/5
10/10/6
8/12/7
6/15/8
12/20/9
Bent arm lateral raises 12/20/9.999

Tricep Press (t-shaped bar) 12/40/5
10/50/6
8/60/7
6/70/8
12/80/9.5 (this was hard!)
Close Grip DB Press 12/15/10! (shakey arms!)

Concentration Curls 12/5/5
10/8/6
8/10/7
6/12/8
12/15/9
Machine Curl 12/20/10***!!!

Good workout-- need to go a little harder on chest and back, but my arms were feelin' it today! Definitely a sweet tart high!

Lower Body Workout

Leg Press Machine 12/50/5
10/60/6
8/70/7
6/80/8
9*/90/10*
* Ouch! Burned out at 9 reps, couldn't do any more!
Extentions 12/50/9.5

Ham Curls 12/10/5
10/20/6
8/30/7
6/40/8
12/50/9
DB Lunges 12/15/9 -- some knee pain

Seated calf raises 12/20/5
10/30/6
8/40/7
6/50/8
12/60/9
1 leg raises with DB 15/35/9

Was going to do abs today too, but I only had 12g carbs from sweet tarts and I ran out of steam. Tomorrow for the abs then. At the start of my w/o I had a worrisome pain in my quad (potassium problem?) I did okay through my workout but I still feel it and I hope I didn't make it worse. I'll up the potassium tonight and see if that helps.

Fewer sweet tarts= less energy, but I did get through it. It may be partly due to such a low cal day yesterday-- I'll try this level for a week and then think about increasing...

Good workout though!

Sabrina, are you also taking calcium and magnesium? The muscle pain speaks more to insufficient magnesium than potassium to me. Cal / Mag work to help the muscle relax and contract; potassium is more for fatigue. A shortage of magnesium will also impair the function of many other supplements, including potassium.

Nat

Nat- I was deficient in Magnesium until Sunday because I didn't enter my vitamins into fitday until then and I was just assuming it was covered. So it may take a couple days for my body to be in balance. Thanks for the tip though!

Sabrina, I'm glad you at least know what the problem was - makes fixing it easier! 400-500mg of magnesium per day will do the trick for you. I've found that dividing my dose up and taking it throughout the day works well - especially one before bed (it really helps with night cramps and it greatly improves the quality of your sleep).

Nat

UBWO

Incline DB Press 12/10/5
10/12/6
8/15/7
6/20/8
12/25/9
Incline DB Fly 12/10/10

Rows 12/40/5
10/50/6
8/60/7
6/70/8
12/80/9
Pulldowns 12/40/9 (need to increase to 50#)

Rear Delt Raises 12/5/5
10/8/6
8/10/7
6/12/8
12/15/10 -- this was a little too heavy-- my form was not so good.
Lateral Raises 12/10/10

Rope Overhead Press 12/30/5
10/40/6
8/50/7
6/60/8
12/70/9
(These were interesting-- used muscles in my back and abs to stabilize, but I didn't feel like my tris were getting targeted enough and on the last one I had to turn around and do the normal press)
CG DB Press 12/15/9

Concentration Curls 12/5/5
10/8/6
8/10/7
6/12/8
12/15/9
BB Curl 12/30/9 (increase to 35#)

Good wo!

20 min HIIT on elliptical-- hit that 10!

abs:
circut 1:
roman chair 3X15
angled crunches 3X15
angled twist crunches 3X15

circut 2:
roman chair obliques 3X15
ab machine ~50lbs 3X15
(back) flexion extention 3X15

Really good workout today. The extra Beta Lean (I took 2 instead of just 1) really helped-- lots of energy.

LBWO

Smith Squats 12/30/5
10/40/6
8/50/7
6/60/8
12/70/9
Extentions 12/50/10!!! (definitely)

Ham Curls 12/10/5
10/20/6
8/30/7
6/40/8
12/50/9
DB Deadlift 12/30/9

Seated Calf 12/10/5
10/20/6
8/40/7
6/50/8
12/40/9
1 leg standing calf 12/40/8

Calves were messed up today. I accidentally started with 10lbs instead of 20, and then that darn machine hurts my quads and so I brought it back down for the last set. I've got to find some way to work my calves that doesn't hurt other parts of my body. I wish the gym had a donkey calf machine-- those work great!

Overall, good workout. I love these short days- in and out in a half hour.

Last night I went to a "Yogalattes" class, which is yoga and pilates combined (although I think it was mostly pilates). I know I'm stiffer than an old woman, but when you lift weights you think you're pretty strong and then you do pilates and realize that you aren't. It was tough! I got a little dizzy towards the end and forgot to take my potassium again. Very bad girl.

This morning I went and did my 20 min HIIT on the elliptical. I thought you burn more calories on the machine that has arm motion rather than the just lower body one, but I changed my mind. I think the arm thing just slows you down. At any rate I did the one without arms today.

Afterwards I came straight home and did my yoga video. (55min) It's tough for me to focus on holding still, but I'm determined to incorporate yoga and pilates and much as possible to try and increase my pathetic flexibility. I did feel really good after I was done.

Cardio: 20 min elliptical HIIT

abs:

circut 1:
Reverse Crunch on angle board: 3X20
Crunch on angle board: 3X20
Twist crunch on angle board 3X20

Circut 2:
Swiss ball crunch: 3X20
Swiss ball twist crunch: 3X20
Swiss ball leg roll: 3X10

That last one is tough! Almost stayed in bed this morning due to poor sleep, but I decided to go afterall and I'm glad I did. Good workout!

UBWO

Incline DB Press 12/10/5
10/12/6
(switched to flat press-- pain near collar bone on incline)
8/15/7
6/20/8
12/25/9
Incline DB Fly 12/12/10!

Rows 12/40/5
10/50/6
8/60/7
6/70/8
12/80/9
Pulldowns 12/50/9

Rear Delt Raises 12.5.5
10/8/6
6/12/8
12/15/10*
* did 8 then dropped to 10lbs for the rest
Lateral Raise 12/10/10

1 arm rope/handle press 12/15/5
10/20/5
8/25/7
6/30/8
12/35/9
Overhead handle press 12/25/10!

Handle Curl 12/10/5
10/15/6
8/20/7
6/25/8
12/30/10!*
* did 8, dropped to 25 to finish
Bar Curl 12/25/10!

Really great arm workout today. I felt very good-- lots of energy.

Eliptical Machine HIIT 20min

and Yoga video: 1hr

Rodney Yee is my new best friend-- his video for atheletes is absolutely fabulous! LOVE IT!!!

LBWO

Leg Press 12/90/5
10/110/6
8/130/7
6/150/8
12/170/10!
Extentions 12/50/10

BB Deadlifts 12/25/5
10/30/6
8/35/7
6/40/8
12/45/10!
Ham Curls 12/40/10

1 leg calf raise (machine) 12/10/5
10/20/6
8/30/7
6/40/8
12/50/9
2 legs angled, machine 12/50/9

Roman Chair 3X15
Angled crunch 3X15
Angled Twist crunch 3X15

Ab machine ~50lbs 2X15
Roman chair obliques 1X15

Yesterday my legs felt really tired (I guess from yoga since it's been a week since my last leg workout). I contemplated skipping this today but since I did miss Sunday last week I went anyway. I definitely ran out of gas at the end and I am completely exahausted right now. These Stillman days sure aren't doing much for my energy!