weight 226.6
pre workout: shake: 26g protein, 29g carbs

Warmup - treadmill, 5 mins, arm circles, stretchy band shoulder stretches
Arnies - 3x6, 15 lbs
Side Lat Raises - 3x8, 5 lbs
DB Bench Press - 1x8, 5 lbs, 3x8, 10 lbs
DB Flyes - 3x8, 5 lbs
Seated high Rows - 1x8, 3 plates (44 lbs resistance)
Seated Low Rows - 2x8, 3 plates (82 lbs resistance), 2x6, 4 plates (115 lbs resistance)
One Arm DB Rows - 1x8, 20 lbs.
DB Curls - 1x7, 15 lbs
Triceps Extensions - 3x8, 15 lb DB both hands
Face Pulls - 1x8, 2 plates (28 lbs resistance) and 1x8 stretchy band
stretches
Time - 55 mins

Followed by shake:
6 ice cubes, 1/2 cup water
1/2 scoop whey protein (1g carbs, 13g protein)
1 tsp chocolate hardgainer mix (3g carbs, 2g protein)
sprinkle of nusalt, squirt of Davinci's root beer syrup, sprinkle of cinnamon

Good workout today. I had a lot of energy - always better on the weekends. I tried a few new things today. I always do arm movements when I'm on the treadmill, but I did some specific warm ups for the shoulders off the treadmill.

I went ahead and did the DB bench presses again. I put a pillow under my head and that seemed to help. I think I'll alternate between the DBs and the gym going forward. With the DBs, I'm just not feeling it yet in the chest (probably cause I'm still doing lower weights).

Remembered to do the flyes today... just started with 5 lbs since I wasn't sure. I can go higher on these. I tried a few different rows today, trying to decide what works the best. I'm maxed out on the high rows on this gym. I tried with 4 plates, but I pulled the gym up from the floor. I went ahead and did 8 with 3 plates just to see... wasn't enough resistance to make a difference. I still like DB rows the best, so think I'll keep one set in going forward. I need to get more DBs though.

I also tried face pulls today just to see how they work. I suspect I would max out on them pretty quick, too. Did a few of the post WO stretches from Boris Bachman article: http://www.wannabebig.com/article.php?articleid=265.

I really didn't work up a good sweat, but that's ok. I still have to clean house today.

weight 227.6
pre workout: dinner - chicken alfredo w/whole wheat pasta & spinach

Warmup - treadmill, 5 mins
Squats - 2x10, no weight, 1x2, 10 lb DB at chest
Leg Curls - 2x8, 30 lbs
Single Leg Raise - 3x10, 5 lb ankle weights
DB RDLs - 3x8, 10 lbs each hand
Treadmill, 5 mins
stretches
Time - 40 mins

Followed by shake:
6 ice cubes, 1/2 cup water
3/4 scoop whey protein (18g)
1 TBS chocolate hardgainer mix (11g carbs, 5g protein)
1 tsp glutamine

Just an ok WO tonight. My legs were still a bit sore from doing LB on Thursday. Then my lower back was a little sore from having sat on the floor putting together the new bench. I wasn't going to work out because of the lower back, but then I thought I'd try. I should have waited. I normally listen to my body, but I was trying this new schedule. That'll teach me.

I decided not to do the squats after trying 2 with the added weight. My lower back was engaging and I didn't want to chance it. I think trying to do LBWO twice a week isn't going to work. My legs need more time to recuperate. I may try every 4 or 5 days, but I'm not going to worry about a schedule any more. I'll see how I feel by Weds or Thurs this week.

weight 227.6
pre workout: shake: 22g protein, 20g carbs

Warmup - treadmill, 5 mins, arm circles, stretchy band shoulder stretches
Arnies - 3x8, 15 lbs
Side Lat Raises - 2x8, 7 lbs
Incline DB Bench Press - 3x6, 15 lbs
DB Flyes - 2x8, 8 lbs
Seated Low Rows - 3x7, 4 plates (115 lbs resistance)
One Arm DB Rows - 1x6, 25 lbs.
DB Curls - 1x5, 15 lbs
Triceps Extensions - 1x8, 20 lb DB both hands
Face Pulls - 1x10 stretchy band
treadmill - 5 mins
stretches
Time - 57 mins

Followed by shake:
6 ice cubes, 1/2 cup water
1 scoop whey protein (2g carbs, 26g protein)
2 tsp chocolate hardgainer mix (6g carbs, 4g protein)
sprinkle of nusalt, squirt of Davinci's root beer syrup

Good workout tonight. I feel like I could have done a little more, but I'm really trying to keep this to an hour or less.

Still a little wobbly on the arnies, so need to keep this weight at least one more time. Used the bench this time on the presses and that was much better. I have it set on the highest incline.

I don't feel like the low rows on the gym are giving me full range, so I'm keeping the one arm DB rows in. Used the new adjustable DBs for those and that worked well. The DBs with the plates are a lot bigger than the regular DBs.

My arms were tired by the time I got to curls, so I couldn't do more than 5. I guess that's ok since they are just to round out the WO anyway. I can't really tell if the face pulls with the stretchy band is doing much, but I figure it's probably good for the shoulder rehab work.

My legs are fine today, but still just a touch of something in the lower back.

weight 225.6
pre workout: shake (15g protein, 5g carb)

Warmup - treadmill, 5 mins
Goblet Squats - 2x6, no weight, 2x6, 10 lb DB at chest
Single Leg Raise - 3x10, 5 lb ankle weights
DB RDLs - 3x6, 15 lbs each hand
Leg Curls - 2x10, 30 lbs
Calf Raises - 3x8, 12 lb DB each hand
Leg Extension - 3x8, 5lb ankle weights
Seated leg-hip raise - 1x6, 2x3
Treadmill, 5 mins
stretches
Time - 55 mins

Followed by shake:
6 ice cubes, 1/2 cup water
1/2 scoop whey protein (13 g)
1 tsp chocolate hardgainer mix (2g carbs, 1g protein)
1 tsp glutamine, squirt of DaVinci's root beer syrup
sprinkle of NuSalt

Good workout tonight. Squats are getting easier, but still not quite ready to go up in weight. And I really do need the 2 warm ups with no weight. I'm thinking I should go for 3 sets with the DB next time, then after that move back to 2 sets with a heavier DB.

I finally got the right effect on the RDLs... don't know if that was because of the heavier weight or because I went lower. I'm still worried I'll hurt my back, so I know that's holding me back a bit. They are just not comfortable moves yet.

Single Leg Raises are still effective, but they won't be too much longer unless I get heavier ankle weights. Calf raises aren't working well, so I think I'm going to ditch them for now. It's a balance issue and I know I don't really need to do them.

I also tried the seated leg-hip raise again. I think they are not good for lower back, so I'm ditching them. I'll work on what else to do for these 3 exercises before the next LBWO.

Good thing is, it's been about 90 minutes and I can still feel my muscles whining.

weight 224.6
pre workout: shake: 26g protein, 14g carbs

Warmup - treadmill, 5 mins, arm circles, stretchy band shoulder stretches
Arnies - 3x8, 15 lbs
Side Lat Raises - 2x9, 7 lbs
Chest press - 2x8, 3 plates (70 lbs resistance)
Incline DB Bench Press - 2x5, 15 lbs
DB Flyes - 2x10, 8 lbs
Prone Reverse DB Rows - 1 at 25 lbs & 1 at 20 lbs
Seated Low Rows - 1x8, 3 plates (warmup), 3x7, 4 plates (115 lbs resistance)
DB Curls - 2x8, 15 lbs
Triceps Extensions - 3x8, 15 lbs DB both hands
Face Pulls - 2x8 stretchy band
stretches
Time - 57 mins

Followed by shake:
6 ice cubes, 1/2 cup water
3/4 scoop whey protein (2g carbs, 19g protein)
2 TBS low sugar Nestle's Quik

A good WO tonight. Arnies were steadier. I tried to do Prone Reverse DB rows but they are just too uncomfortable... too much pressure on my chest. Guess I'll try bent over BB rows next time.

I'm out of the supplies I need for my shakes, so I improvised tonight. I will be away for a few days, so won't have anything to log until I get back - probably Thursday.

I got back from my trip Wednesday night. Had a good trip and did manage to get some exercise in. Sunday night I hit the treadmill, the bike and went for a swim. And then on Monday night, I just did the treadmill and the bike. I also used the stretchy band both days to do some stretches. It wasn't enough to call it resistance training. And of course, just being there in the corporate office I got in a lot more walking than I normally do, so that was good.

Today:
weight 229.6 (hopefully just excess water from too many carbs on the trip)
pre workout: dinner - grilled chicken, veggies, 1/2 baked potato, banana nut bread

Warmup
treadmill - 5 mins
Neck rotation
Anterior Shoulder & Chest Stretch
Posterior Shoulder Stretch
Arm Circles
Arm Circles with stretchy band (not sure what this is really called)

WO
Arnies - 3x8, 15 lbs
Side Lat Raises - 2x10, 7 lbs
Bent Knee Push Ups - 1x8
Incline DB Bench Press - 1x4, 20 lbs; 2x6, 15 lbs
DB Flyes - 3x8, 10 lbs
Bent Over BB Rows - 1x8, 34 lbs; 2x8, 54 lbs
DB Upright External Rotation - 1x8, 8lbs
Shrugs DB Overhead - 1x8, 10 lbs
DB Curls - 1x9, 15 lbs
Triceps Extensions - 1x8, 20 lb DB both hands
Face Pulls - 1x10 stretchy band
stretches
Time - 1 hr

Followed by shake:
6 ice cubes, 1/2 cup water
1 scoop whey protein (3g carbs, 23g protein)
2 TBS low sugar Nestle's Quik (7g carbs, 2g protein)

Good workout tonight. Tried a few new things. Did a lot of little things to really try to fix the rotator cuff and posture issues... still keeping it to 20 sets overall. I'll do this for a few WOs to see if it helps. Used the BB for the first time on the rows. Wasn't sure what weight to start with so added more on the 2nd set.

weight 228.8
pre workout: leftovers from Bob Evans - chicken breast, 1/5 baked potato, banana nut bread w/butter

Warmup - WATP, 5 mins
Goblet Squats - 1x10 & 1x6, no weight, 2x6, 10 lb DB at chest
Step ups - 1x10, 10 lb DB each hand, 2x10, 15 lb DB each hand
DB RDLs - 2x8, 15 lbs each hand, 1x8, 20 lbs each hand
Leg Extension - 3x10, 5lb ankle weights
Healthrider - 1x30
WATP 2M - 10 mins
stretches
Time - 45 mins

Followed by shake:
1 scoop whey protein (23g protein, 2 carbs)
2 TBS low sugar Nestles Quick (2g protein, 7g carbs)

Just an ok WO today. The step ups were just not hard enough - I'm using the treadmill to step up to and I don't think it's tall enough. I'll have to look around and see what else I can find.

The RDLs at 15 lbs each hand didn't feel like they were doing anything but stretching my muscles. I tried 20 lbs each hand and that was better, but I'm still feeling like it's just a stretch in my legs rather than doing any real work. But on the 20 lbs, I could feel it in my shoulders and arms... not so much that they were working, but just that extra weight hanging wasn't comfortable.

I added the healthrider just because I hadn't done enough. I shouldn't have because I felt the RC afterwards. I just can't win for trying.

Went back to my roots with the WATP 2 mile video today. At least that made me feel like I had done some work.

weight 228.4
pre workout: 1/3 cup chicken salad (about an hour before), shake w/23g protein, 26g carbs (about 15 mins before)

Warmup
treadmill - 5 mins
Neck rotation, flexion, extension
Anterior Shoulder & Chest Stretch
Posterior Shoulder Stretch
Arm Circles
Arm Circles with stretchy band

WO
Arnies - 3x8 & 1x4, 15 lbs
Side Lat Raises - 2x7, 8 lbs
Bent Knee Push Ups - 2x8
Flat BB Bench Press - 1x6, 45 lbs
Incline BB Bench Press - 2x5, 45 lbs
DB Flyes - 2x8, 10 lbs
Bent Over BB Rows - 3x6, 60 lbs
DB Upright External Rotation - 1x8, 10 lbs
Shrugs DB Overhead - 1x8, 10 lbs
DB Curls - 1x2, 20 lbs, 1x8, 15 lbs
Triceps Extensions - 1x8, 20 lb DB both hands
Face Pulls - 1x10 stretchy band

Cool Down
treadmill - 5 mins
Single Leg Bench Ham stretch
Lunge calf stretch
Standing Ab Stretch
Standing Biceps Stretch
Standing Side Reach Lat Stretch
Overhead Lat/Triceps Stretch
Arm Circles with stretchy band

Time - 1 hr

Followed by shake:
1 scoop whey protein (2g carbs, 23g protein)
1/2 scoop creatine fruit punch (16g carbs)
Sprinkle of NuSalt

Good workout today. I'm trying to learn all the names of the stretches I do, so I'm taking the time to list them. I didn't necessarily to the PWO stretches in this order, though.

Tried the flat BB press for the first time today. It was just a tad bit too uncomfortable. So I raised the bench one notch and that worked well. It's still pretty low. I probably should have started a bit lighter... it's a bit scary that first time out. This was the right weight though. I might have been able to get that 6th rep, but I'd rather play it safe til I know what I'm doing a bit better.

Went up another 5 lbs on the bent over rows. It felt a bit more comfortable this time. I think I just have to get used to them. I also tried the 20lbs on the curls. Not quite there yet, but making progress. I can see the bicep developing, but nobody else would.

Probably a little high on the carbs for my shakes, but I bought a creatine mix to try. It has carbs in it, so that actually works out for me. Now I just have to play around with the right amount to add to the shake. I'll get this down sooner or later.

I was feeling the need for some cardio, so hopped on the treadmill for 15 minutes tonight... varying intensity and inclines.

weight 227.4
pre workout: dinner - cheeseburger, cottage cheese, diet 7up

Warmup - treadmill, 5 mins
Goblet Squats - 2x8, no weight, 3x4, 10 lb DB at chest
Step ups - 1x10, 20 lb DB each hand
Single Leg Raises, 1x10, 5 lb ankle weights, 1x10, 10 lb ankle weights
DB RDLs - I gave up
stretches
Time - 30 mins

Followed by shake:
1/2 scoop whey protein (11g protein, 1 carbs)
1/4 scoop creatine fruit punch (8g carbs)

There are no other words than it sucked. And it wasn't because of the exercises. I just had a bad day what with my mother and my daughter both being so needy. It didn't help that my daughter called right when I was warming up and just kept calling when I didn't answer. So, of course, I answered the phone. I should have stopped there. I tried to go on, but nothing was working right, so I eventually just gave up. I'm just getting awfully tired of never having enough time to do what I want to do without somebody else demanding my energy.

The RDLs just aren't working right now. I can't tell if it was just the other frustrations or if I'm just not ready for them yet. I'll try the next time when my head is on straight. If they don't work next time, then I'm giving them up until I lose some more weight. It won't do me any good to do an exercise when I can't tell that it's doing anything.

Ok, vent over. Next time will be better.

weight 223.8
pre workout: 1/4 cup cottage cheese about an hour before, shake w/12g protein, 12g carbs (about 10 mins before)

Warmup
treadmill - 5 mins
Neck rotation, flexion, extension
Anterior Shoulder & Chest Stretch
Posterior Shoulder Stretch
Arm Circles
Arm Circles with stretchy band

WO
Arnies - 4x8, 15 lbs
Side Lat Raises - 3x8, 8 lbs
Incline BB Bench Press - 1x4, 60 lbs; 1x4, 55 lbs, 1x3, 50 lbs
Bent Knee Push Ups - 1x8
DB Flyes - 2x8, 10 lbs
Bent Over BB Rows - 1x8, 55 lbs; 1x8, 60 lbs, 1x6, 65 lbs

Cool Down
Standing Ab Stretch
Standing Biceps Stretch
Standing Side Reach Lat Stretch
Overhead Lat/Triceps Stretch
Arm Circles with stretchy band

Time - 50 mins

Followed by shake:
1/2 scoop whey protein (1g carbs, 12g protein)
1/3 scoop creatine fruit punch (12g carbs)
Sprinkle of NuSalt

I woke up early today, so thought I'd get in my WO. I ran out of time, so if I'm going to do this in the AM, I need to start by 6:30. At least I got the major compound exercises in.

So, I messed up on the weights for the bench press. I thought last time I had done 45 lbs not counting the BB itself, but that wasn't the case - I had counted it. So I started out too high this time and couldn't figure out why I was so much weaker. At least now I know where I really am strength wise.

And so because I thought I was weaker because it was so early, I started out on the rows a little lighter and had to keep adding weight. I know I'll get the hang of this sooner or later.

weight 223.6
pre workout 1 hr before: 3 eggs, lc toast, butter, SF jelly, coffee w/cream

Warmup - treadmill, 5 mins
stretches
Goblet Squats - 2x8, no weight, 2x5, 15 lb DB at chest
RDLs - 1x8, 35 lbs; 1x8, 55 lbs, 1x8, 65 lbs
Single Leg raises - 3x10, 10 lb ankle weights
Outer Leg Raises - 1x10

stretches
Time - 45 mins

Followed by shake:
1 scoop whey protein (23g protein, 2 carbs)
1 scoop creatine fruit punch (32g carbs)
Sprinle of NuSalt

An ok workout today. I forgot that I was going to do the RDLs first today. The squats without add'l weight are almost like doing cardio now. I was actually doing them too fast, boppin' to the music. I think next time I'll cut down to one set for warm up (still for the knees). I increased weight to 15 lbs... started losing form on the 5th rep, though (I think they call that coming out of the hole?). I want to keep up with the weight loss, so keeping overall weight (BW & added weight) at 238 lbs.

Well, I did the RDLs, but I'm still not getting the right feel for them. They were better this time, so I'll keep trying for awhile. One thing I'm wondering is if I'm expecting to feel too much. The squats were so hard and so long in coming that I am assuming the RDLs will be too. I kept increasing the weight and still didn't feel a whole lot in the hams... but I did feel a little. I think with more practice they will come along. At least I hope so.

I increased post WO carbs. I need them today because I'm going to be a madwoman in a few minutes and clean the house from top to bottom. That will be my cardio WO for today.

weight 224.4
pre workout: chicken salad & cottage cheese about an hour before

Warmup
treadmill & arm work - 5 mins

WO
Arnies - 1x6 & 2x5, 20 lbs
Side Lat Raises - 3x8, 8 lbs
Incline BB Bench Press - 1x6, 1x5, 1x4, 55 lbs
DB Flyes - 2x4, 15 lbs, 1x10, 10 lbs
Bent Knee Push Ups - 1x8
Bent Over BB Rows - 3x6, 70 lbs
DB Upright External Rotation - 1x10, 10 lbs
Shrugs DB Overhead - 2x8, 10 lbs
DB Curls - 1x3, 20 lbs; 1x4, 17 lbs; 1x5, 15 lbs
Triceps Extensions - 2x8, 20 lb DB both hands
Face Pulls - 1x10 stretchy band
Stretchs

Time - 1 hr 4 mins

Followed by shake:
1 scoop whey protein (2g carbs, 23g protein)
1/4 scoop creatine fruit punch (8g carbs)
1/2 tsp creatine

Good workout today. I was already carbed up from eating banana nut bread at Bob Evans earlier in the day. This is a good routine for me on the weekends. It's long, but I really feel like I've had a workout.

weight 226.2
pre workout 1 hr before: meat loaf, 1 peach

Warmup - treadmill, 5 mins
Goblet Squats - 1x8, no weight, 3x6, 15 lb DB at chest
RDLs - 1x8, 75 lbs; 2x8, 85 lbs
Single Leg raises - 3x10, 10 lb ankle weights
stretches
Time - 40 mins

Followed by shake:
1 scoop whey protein (23g protein, 2 carbs)
1/4 scoop creatine fruit punch (8g carbs)

An ok workout today. Still not sure of the RDLs. The add'l weight on the bar was good. I think I finally have enough weight to counterbalance myself. The 85 lbs was heavy for my back, so I think I need to stay here for a bit.

weight 225.2, 7DA 224.8
pre workout: coffee, cream, pear

treadmill & arm work - 5 mins
Arnies - 1x6, 2x5 & 1x3, 20 lbs
Side Lat Raises - 3x8, 8 lbs
Incline BB Bench Press - 1x4, 55 lbs; 1x6, 50 lbs, 1x6, 45 lbs
Bent Knee Push Ups - 1x8
DB Flyes - 3x8, 10 lbs
Bent Over BB Rows - 3x8, 65 lbs
DB Upright External Rotation - 1x10, 10 lbs
Shrugs BB Overhead - 1x8, 25 lbs
DB Curls - 1x3, 20 lbs; 1x8, 15 lbs
Triceps Extensions - 2x8, 20 lb DB both hands
Face Pulls - 1x10 stretchy band
Stretches

Time - 1 hr, 5 mins

Followed by shake:
1 scoop whey protein (2g carbs, 23g protein)
1/2 scoop creatine fruit punch (16g carbs)
1/2 tsp creatine

Workout was ok today. I waited too long and it shows... I wasn't quite as strong as last time. DD made it home Thursday, which is when I should have worked out. Then last night I was just too tired. I didn't even finish work last night until 7pm. Just too many fires right now at work to control my time... Fortunately, my release will be done by mid October and I should get a break from the pressure then. Also, DD will be here for 2 weeks, so I'll just have to fit the WOs in when I can.

I probably could have stayed at the 70 lbs on the bent over rows (like last time), but I thought I would be better off starting at 65 lbs after seeing that I was weaker on the other stuff. I should have increased to 70 after the first set.

I really can't tell if the DB overhead shrugs are doing anything for the scapula positioning. I used the bar with a couple of 5 lb plates today. I guess it takes awhile, so I'll keep it in for a bit longer. I tried the 15 lb DB on the external rotation but it was too heavy for my thumb. Since it's more rehab for the shoulder, I'll just stick with 10 for awhile. Triceps extensions are ready to move up, so I'll have to switch to the adjustable DB next time.