I’m doing Quads and Hamstrings today and have a renewed vigor to get the body of my dreams. I’m a member of the MichelleBerger and BFFM4Women Yahoo groups and it’s just so inspirational for me to read about other women’s journeys to getting fit. I Am Not Alone! I am not the only wife and mother that sometimes feels like I have too much on my plate to take care of me. I am not the only mother that wants her children to grow up fit and healthy and avoid our nation’s epidemic of obesity and related illnesses. I am not the only woman who wants to be healthy and muscular and not “skinny-fat”. I am not the only woman that sometimes loses steam and motivation and needs a pick-me-up to keep going. I Am Not Alone!

So I’m going to expand on my original workout plan because I can push just a little harder today for ME. I originally had 10 minutes of cardio, but I got 17 minutes in. I originally had 2 exercises for each body part so I added a 3rd on the Quads but ran out of time on the Hams.

CARDIO- 17 minutes at 65% MHR

Weights (30sec rest between sets, 22minutes total on weights)
QUADS
Barbell Squat
w/up: 15xbodyweight
Set 1: 12x9#BodyBar
Set 2: 10x12#BodyBar
Set 3: 8x15#BodyBar

Bodyweight Lunges
Set 1: 5xbodyweight (man, these are hard)
Set 2: 5xbodyweight
Set 3: 5xbodyweight

Leg Press
Set 1: 12x0# (sled only, what's it weigh?...45, 50#?)
Set 2: 10x10#added to sled
Set 3: 8x20#added to sled

HAMSTRINGS
Barbell Good Mornings
Set 1: 12x9#BodyBar (seemed easy)
Set 2: 10x12#BodyBar (seemed easy)
Set 3: 8x15#BodyBar (still seemed too easy)

Barbell Stiff-Legged Deadlift
Set 1: 12x9#BodyBar (seemed easy)
Set 2: 10x12#BodyBar (seemed easy)
Set 3: 8x15#BodyBar (seemed too easy)

I treated myself to a Cookies and Cream protein shake from the bar at the club before I headed back to work. I hadn't been getting my protein in like I should for the past week so I am using this to give me a boost.

Tomorrow is Shoulders and Calves

Made it to the gym at lunch, even though I really didn't think I would feel very good. Definitely not 100% or even 80%. Worked Tri's and Back in that order after my cardio. Tried pyramiding sets.


CARDIO-Treadmill
23min at 50-55% (3.2mph at 4% incline)

Weights (30 sec rest between sets, total weights workout took 20min)
TRICEPS
Rope Pulldown
warmup set: 15x20#
Set 1: 12x40#
Set 2: 7x50# (this was pretty hard, so kept the weight the same)
Set 3: 4x50# (VERY hard to do these)

Lying Barbell Tricep Extension
Set 1: 12x9# (my gym has weighted BodyBars...these are GREAT!)
Set 2: 6x9#
just no energy to do a 3rd set

BACK
Wide Grip Lat Pulldown
warmup set: 15x30#
Set 1: 12x60#
Set 2: 5x70# (VERY Hard!)
Set 3: 5x70#

Seated Low Row
Set 1: 11x50# (started to run out of energy)
Set 2: 4x60# (definitely out of energy, so no Set 3)

Dumbbell Shrug
Set 1: 12x5# dumbbells
Set 2: 10x12.5# dumbbells (somebody had taken the 7.5# and 10# DBs
out of the area and I was too tired to go find them)


The funny thing is that even though I've been "off" for the past 4 days, my caliper measurement has definitely decreased. It will be interesting to see what Friday's weigh-in brings. I'm about 4.5 weeks away from my goal date of reaching 25%BF and I know that I can get there if I work hard (and don't get sick again!)

Tomorrow...Quads and Hams

The Plan...

CARDIO- 10 minutes

Weights
QUADS
Barbell Squat
w/up: 15xbodyweight
Set 1: 9#BodyBar
Set 2: 12#BodyBar
Set 3: 15#BodyBar

Bodyweight Lunges
3 sets

HAMSTRINGS
Barbell Good Mornings
w/up: 15xbodyweight
Set 1: 9#BodyBar
Set 2: 12#BodyBar
Set 3: 15#BodyBar

Barbell Stiff-Legged Deadlift
Set 1: 12#BodyBar
Set 2: 15#BodyBar
Set 3: 18#BodyBar