new workout

i'm not going to post every day, but i'm starting a new workout, so i may post some. i'm cutting back cardio to 5 minutes before and 30 minutes after my workout, combining arms into one day, so i have 1-2 days of strictly cardio.

5 minutes arc trainer

chest workout with brian:
flat bench 15-12-10-8 reps with 65-75-95-105 #
dumbbell fly - 2 sets of 10 (20#)
3 sets of 20 push ups using the flat bench (10 with feet on bench, hands on floor; 10 with hands on bench, feet on floor)
3 sets of 10 dumbbell decline (20# - usually do 30#) and 10 situps on decline bench
3 sets of 10 dumbbell incline (25#)
3 sets of 7s with cable fly (7 decline, 7 regular, 7 incline) - 25-20-15#

short abs workout

30 minutes stairmaster

feeling

10 minutes arc trainer

muscle group worked: chest, abs
thanks, tj, for spotting me!
several sets of 8 reps with 95#, i can do this pretty easily now
did a few sets of 4-6 reps with 115#, one rep of 125# but i had help
used hammer strength for incline press, got up to 5 reps with 40# on each side

30 minutes stairmaster
saw lots of my friends at the old gym. happy to have the fellowship.

joy

Took last night off and I'm feeling better than I've felt since before I got sick like 3-4 weeks ago. Had a great spotter, too, bc I visited my old haunt, and he graciously agreed to help me. Thanks, Jason*!!!

10 minutes stairmaster

muscle group worked: chest, abs
I can do 8-10 reps strong with 95#, and I did some sets of 115# and 120#. Yay!

20 minutes stairmaster
15 minutes run on treadmill

It was so great to see my old friends. Missed u!

come clean

Okay, I'm going to try and take the night off tomorrow. My body really needs it. I'm plateauing out again.

10 minutes stairmaster

muscle group worked: chest
plus some thrusters and clean & jerks

50 flights of stairs with 20# vest
50 flights of stairs with no vest
time to complete: 37:38

revival

10 minutes stairmaster

muscle group worked: chest
I didn't have a spotter, so I was unable to do heavier weight tonight.

20 minutes stairmaster
20 minutes run on treadmill

until the end

10 minutes stairmaster

muscle group worked: chest, abs
personal best!
4 sets of 8 reps with very little assistance (last 2 or so) 95# on flat and incline (2 sets each)
2 sets flat bench, 1 set incline press 6 reps 115#

next week I'm going to try for 1 RM at 135#

20 minutes stairmaster (interval)
20 minutes run on treadmill

flux

10 minutes stairmaster

muscle group worked: abs, chest
4 reps of 115# on incline press
3 reps of 115# on flat bench
several sets of 95# on each (6-8 reps)

20 minutes 50 flights of stairs

ok go

10 mintutes stairmaster warm up

muscle group worked: chest
stronger than ever: 4 reps of 115# on incline press with spotter
6 reps of 105# on flat bench with spotter

50 flights of stairs with vest 20:26 (longer than usual because i was symied by some woman trying to talk to me about "that climbing race thingy" - climb atlanta, yo)
50 flights of stairs without vest 18:16
total time to complete: 38:42

happy

60 minutes stairmaster
muscle group worked: chest
I am benching 95# for several sets of 6-8 with a spotter.

dj boomin'

I had so much energy tonight after taking a day of rest. My body doesn't feel great during the day after a night off, though. It is really a trade off. I would rather not take a day of rest, since the energy boost really does not outweigh the lack of sleep and the yucky feeling I get when I don't work out.

Monique
5 rounds of
10 thrusters (45#)
10 pull ups (Smith rack)
10 push ups
20 sit ups

time to complete: 10:13 (or thereabouts; I didn't have my stopwatch, so I had to estimate based on the song length on my ipod)

30 minutes stairmaster
20 minutes run on treadmill

muscle group worked: chest, abs
I am getting braver about asking someone to spot me. It is really not safe for me to bench 95# without a spotter. But I don't want to make too many friends or it will take me forever to workout. I also am reluctant to impose on people, though I don't think most people mind.

By the way, Urban Decay eyeshadows are amazing. I sweat like a faucet when I do cardio, and my Zero (black) and Fishnet (iridescent purple) UD eyeshadow stayed in place perfectly. Props to MAC paint pot, as well, which I use as an eyeshadow base.

There's a gym related story I hope to write about on my other blog shortly.

drifting

muscle group worked: chest, abs
I have been benching 6-8 reps for a few sets with 95#. I have to use a spotter, but I am getting stronger.

75 flights with 20# vest
25 flights with no vest

time to complete: 37:44

walking

10 minute run
50 flights with 20# vest
50 flights with no vest
time to complete 100 flights: 36:52

muscle group worked: chest, abs

new venue

I worked out at a different gym location (same company) tonight; it was wonderful! The equipment is in much better shape, and they had more of the machines (e.g. Stairmaster) that I enjoy using. I am feeling back to normal tonight, and my energy is high.

Angie
5 rounds of
20 pull ups (modified - on Smith rack)
20 push ups (50% regular, 50% modified)
20 sit ups
20 body squats

time to complete: 11:34
Although this is not a personal record, it is likely a more accurate representation of my abilities, as I focused more on form than speed. Additionally, I completed Angie at the very end of my workout, which entailed chest, abs, and a lot of cardio.

muscle group worked: chest, abs
I did not have a spotter, so I was not able to bench 95#. It's not worth getting caught under the bar and looking like an idiot.

10 minute run on treadmill
40 minutes on Stairmaster

one hundred

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups

time to complete: 8:05
This beats my PR by over one minute.

50 flights of stairs with 17# weight vest (18:23)
50 flights of stairs with no vest (17:13)
time to complete: 35:36

muscle group worked: chest
My gracious boyfriend spotted me on a few sets of 95# on the flat bench and incline bench.

I do not have any racy stories from this evening's adventures at the gym, so I will recount a conversation that happened about six months ago.

Sketchy Bro: You look familiar.

Me: That may be because I am here every day.

SB: (looking me up and down) It shows.

Me: Umm.

SB: I have travelled all over the world, and you are one of the most elegant women I've ever seen.

Me: Ok.

SB: Will you let me take you out to dinner.

Me: I have a boyfriend. (A small lie, as I was single at the time, but he might be out there. Somewhere.)

SB: So? I have a wife. This is 2009, girl!

my precious

One woman in the locker room told me I looked good, and several people asked how much my weight vest weighed. I should have said something egregious, like 65 pounds. People seem to be really intrigued by my training routine; I don't understand why.

Precious

5 rounds of
5 flights of stairs
15 thrusters (15#)
20 sit ups

time to complete: 15:14

30 minutes on the Stairmaster

30 flights of stairs with 15# weight vest
time to complete: 10:57

muscle group worked: chest

things get damaged

I enjoy the workouts that involve some cardio.  They are more challenging, and my adrenaline really gets pumping.

Precious

5 rounds of
5 flights of stairs
15 thrusters (35#)
20 sit ups

time to complete: 16:49

I attempted real pull ups with some assistance.  I was able to complete 3 sets of 4-5 reps.

muscle group worked: chest
I am benching 95 lbs for 3 sets of 6-8 with a spotter.