Amyfit's road to the Cardnial Classic....

[amyfit]

I've never kept a journal, but my coach, Rich, thought it would be a good idea, So from here until Sept 25th I'm going to journal my mass gaining phase all the way to my contest prep and contest.
A little about me:
I'm just coming off the Buckeye Natural where I placed second in the Ms. FitBody division. The experience was fantastic, although I was a little disappointed about not winning 1st. Still, it's a learning experienced and I've learned I need to get more overall size and really build my back!!! So that is my goal for the next two month. Size baby size!!!
This past week ands a half have been a rollercoaster for me. The rebound and guilt and fear of getting fat and my body and mind rebelling telling me to eat what I want. I have been doing just that too. Not good, I know. I'm avergaing 2100 cals/day with a macro breakdown of 40/35/25 Carbs/fat/protein. Uugh!!! I've gained 6 pounds and counting.
Still there is light at the end of the tunnel. Rich has emailed me my workouts and diet for May and June and I'm determined to start following them to the best of my ability. Especially the diet. Training has never been a problem for me. I love to train!! Especially heavy and with intensity! 6x6 is my favorite program, but one day would love to try some real powerlifting workouts as well. This week so far I've trained back for width, shoulders and tri's, legs, and chest and bi's all doing the 6x6. I feel great!! Back for thickness will be tomorrow and then, starting Sunday I follow what my coach has outlined for me.
My goal is to win my procard in the Ms. FitBody division by 2012. I also want to do the women's bodybuilding division, maybe not so much to win but just to see how I compare. Don't know if that's an ok goal or not. I just feel my body is better suited to FitBody, but still want to stand with the women BB'ers too.
I'm slowly cleaning up my diet, but still have a ton of sweets to get out of this house! With my 2 year old grandson living with us (he's one of four) and my youngest still at home, I don't want to deprive them because of my goals, but yet I can't seem to keep my hand out of the cookie jar, so to speak, either. Ahhh....life.
Stay with me and enjoy the roller coast ride of my size transformation and contest prep to (hopefully) winning my procard this fall!! If not, I will be trying again and again.....Count on it!
Amy
Stats -
Wt - 106.5
Ht - 5'1"
Chest - 32 "
Arms - 11"
Hips -32.5"
Waist - 25.5"
Thighs - 18.75"
Calves - 11.5"

[amyfit]

So I did a back workout today and man do I feel good!! I love to be sore after a workout! Not so much that I can barely move, but enough that when I move I go "Wow, I'm feeling that!" Eating was better today. I'm still resisting the tiramisu that is in my fridge. My all time favorite dessert!! It keeps calling my name, but I have had my meals for the day. It will have to wait until my cheat day comes along. As long as my daughter doesn't demolish it in the meantime. LOL!!
So here was the workout today:
Rack Pulls - 130# 6x6
Bentover BBell Rows 85# 6x6 -ss- DB T Rows 35#DB 6x10
Low cable pulley rows -60# 6x6

Meals for today -
Pre W/O 1/3 c oats, 1TBsp PB, 1 scoop PP
Post W/O 1/3 c oats, 1/2 banana, 1 scoop pp
Meal 3 Big salad with grilled chicken breast with 1 Tbsp light ranch dressing ( I also pick at some ground beef.) and 4 crackers
Meal 4 1 protein brownie
Meal 5 1/2 cottage cheese with 1 TBsp pb
Not great but a definite improvement.
Macros -
Cals- 1960
30/35/35 crbs/protein/fat
Tomorrow and Saturday are cardio only days. I'll miss the weights......

[rich55]

Alright I'm in!! Let's do this! :cool: One of the hardest training females I've seen and with a productive offseason smashing weights, LOOK OUT!!

http://i17.photobucket.com/albums/b98/rich55/AmyAndersonSideChest.jpg

[amyfit]

Alright I'm in!! Let's do this! :cool: One of the hardest training females I've seen and with a productive offseason smashing weights, LOOK OUT!!

http://i17.photobucket.com/albums/b98/rich55/AmyAndersonSideChest.jpg

Thanks Rich!!! It's gonna be great!!!

[bigslink]

I was at the buckeye classic a few weeks ago was a good show overall I will be in the same show sept 25th good luck to you

[sjschumaker]

Best of luck! The cardinal is right up the road from me. It is always a great show. My wife and I are planning on doing that show too if all goes well. We always attend regardles.

[amyfit]

Best of luck! The cardinal is right up the road from me. It is always a great show. My wife and I are planning on doing that show too if all goes well. We always attend regardles.

Good luck to you both!! I'm really looking forward to this show! With Rich coaching me, I know I'll have a great offseason and prep!!
Today was just cardio for me, so I'm only going to post my macros.
Cals - 2001
Protein - 172
Carbs - 215
Fat - 52
35/42/23.
Tomorrow is weigh in for me and measurements. I don't expect any big changes (well, except maybe in my waistline) Can't wait to get my program started on Sunday!! It's been a kick ass 2010 so far and I only expect it to get better!!!!
Amy

[amyfit]

Alright!!! Today is my first day on Rich's diet and training plan. How do I feel?? Freakin fantastic!!! I got up early after a very late and rough night and quite honestly did NOT want to start on the weights. I forced myself to start and boy, am I glad I did!! 20 minutes into the workout the blood was flowing and I was feeling good. My only thing that I had trouble with was the sumo deadlifts. I do have an olympic bar, but need to make some room in my livining room for it to fit. So I used my standard barbell and loaded it up. The 25# plates kept hitting me and it was breaking my focus. Not too mention the plates went right over my feet with my stance! So I took a cheat grip and had to bring my legs in closer to lift the bar, then set my feet out and begin my set.
I felt good with all the weights today but I told my husband, that we need to invest in more plates and DB's. I plan on really pushing myself to make the most gains this offseason and I don't want to be left scratching my head when I out grow the weights that I'm using going "Man, now what? I need that 45#DB now!!!" Because then I'll have to run to Beyond Limits Training and bug Rich and James and finish my workout there. LOL!!! Actually guys, if you don't mind, I do want to get in a few sessions there during this time.
So, here's the Killer Back Workout that Rich set up for me

Sumo DL - 105# 4-8
Pullups - 6x6 with 5lb (Rich said do 5x5, but I went into autopilot and did 6x6 unintenionally)
2 arm DB rows - 25# 4x8
Shrugs - 50# 4x10
Straight arm pulldowns - 45# 4x10,10,8,8
1 arm DB rows 35# 4x6
I had planned on doing cardio and abs today. But life kinda got in the way with the rest of the day. One of the reasons I like to train early in the morning. That way if anything does come up, at least I got my lifting in. LOL!!
The diet went well today. I honestly can't wait to see how my body responds to the training and diet. Rich has been dead on with my body. Even when I didn't want to trust his judgement and he encouraged me to just try what he was telling me to do. I was glad I did!! I was able to add a thickness to my back that hadn't been there before that and I didn't get fat like I feared! I looked the best I ever have all becuase I listened to him and did what he said!! Thanks Rich!!!!
With God, my husband, and you on my side this is going to be an awesome year and hopefully more to come!

[amyfit]

Wow!! Well today was a busy one!! Usually I'm going to bed around this time but had to work late and went I got to my car, I had a flat. Ended up walking home. Oh well, a little bonus cardio for me, right? LOL!
Workouts went well today. Got in shoulders and tri's, did my scheduled cardio too. I am finding though, that I'm letting the ab work slack off. I don't know why. It just kinds went down on my to do list for the workouts. I imagine I should get it back up there....
Ok, here's today's workout:
Clean and Press - 6x6 60#
DB OH Press - 4x10 25#
Front, Side, and Rear raises - 3x8 15#
Close Grip Bench Press - 6x6 70#
DB OH Extensions - 4x10 25#
Tricep Bench Dips - Do 8 reps on each arm then another 8 with both arms. 4 sets
Walked the track on my trip 30 min.
Diet went fairly well. I did break down and eat a drumstick. Other than that, followed the diet to a T. Of course, the stupid drumstick upped my cals to 2050. Macrobeakdown was 37/34/30 protein/carbs/fat. Oiy! Better, but not quite there with the diet yet, huh??
A work in progress to get my mind and body to quit rebelling against me.
Alrighty, time to get ready to catch some zzzz's for some early morning cardio.
Amy

[rich55]

Alright!!! Today is my first day on Rich's diet and training plan. How do I feel?? Freakin fantastic!!! I got up early after a very late and rough night and quite honestly did NOT want to start on the weights. I forced myself to start and boy, am I glad I did!! 20 minutes into the workout the blood was flowing and I was feeling good. My only thing that I had trouble with was the sumo deadlifts. I do have an olympic bar, but need to make some room in my livining room for it to fit. So I used my standard barbell and loaded it up. The 25# plates kept hitting me and it was breaking my focus. Not too mention the plates went right over my feet with my stance! So I took a cheat grip and had to bring my legs in closer to lift the bar, then set my feet out and begin my set.
I felt good with all the weights today but I told my husband, that we need to invest in more plates and DB's. I plan on really pushing myself to make the most gains this offseason and I don't want to be left scratching my head when I out grow the weights that I'm using going "Man, now what? I need that 45#DB now!!!" Because then I'll have to run to Beyond Limits Training and bug Rich and James and finish my workout there. LOL!!! Actually guys, if you don't mind, I do want to get in a few sessions there during this time.
So, here's the Killer Back Workout that Rich set up for me

Sumo DL - 105# 4-8
Pullups - 6x6 with 5lb (Rich said do 5x5, but I went into autopilot and did 6x6 unintenionally)
2 arm DB rows - 25# 4x8
Shrugs - 50# 4x10
Straight arm pulldowns - 45# 4x10,10,8,8
1 arm DB rows 35# 4x6
I had planned on doing cardio and abs today. But life kinda got in the way with the rest of the day. One of the reasons I like to train early in the morning. That way if anything does come up, at least I got my lifting in. LOL!!
The diet went well today. I honestly can't wait to see how my body responds to the training and diet. Rich has been dead on with my body. Even when I didn't want to trust his judgement and he encouraged me to just try what he was telling me to do. I was glad I did!! I was able to add a thickness to my back that hadn't been there before that and I didn't get fat like I feared! I looked the best I ever have all becuase I listened to him and did what he said!! Thanks Rich!!!!
With God, my husband, and you on my side this is going to be an awesome year and hopefully more to come!

Thanks for the kind words! I'm happy to help and certainly know what it's like to step outside of your comfort zone. You are welcome to come and hit some of our heavier dumbbells. We'd be happy to have you come into Beyond Limits, but you have to promise to train hard! :D

Those sumo deads will help tie in your hams and glutes. Let's stick to them for a while, so your rack deads will be even bigger when you go back to them.

[amyfit]

Thanks Rich!! I promise!!
I'll keep up with the sumos. I like how I feel them. And that tie in is definitley something I want to work on! LOL!!
I woke up this morning exhausted. I had two 14 hour work days and today was a thirteen hour day. Still, I got my legs in and if I hadn't been so tired, I feel I could've gone heavier. I've also found that I need a squat rack. Basically how my husband and I have been doing it is loading the bar to 65# then as I stand there with the bar on my back, he loads on the 25# plates. That's an ab workout just keeping my core stable! LOL!
So today's leg workout went like this:
Squats - 115# 6x6
RDL - 115# 6x6
Front Squats -ss- sumo squats 65# 3x8 each
Lying Leg curls 40# 4x10
Calves seated -65# 3x20
Calves standing - 65# 3x15
Additional ab work.
I was doing pretty good with the diet, until my daughter surprised me with chinese after I got off work. I didn't eat too bad. A few piece of teriyaki beef on a stick, romaine lettuce with fat free french dressing and two crab rangoon. Ok, I said not too bad. I didn't say I was perfect. LOL!
Here's the breakdown for today.
Cals- 2156
Carbs - 215
Protein - 170
Fat - 70
40/32/29

I can't help but wonder.....How soon before I start to see changes? I know it's not an overnight process, but I want to make sure I'm making gains and not waiting too long to realize something isn't working. You know??

Amy

[rich55]

I can't help but wonder.....How soon before I start to see changes? I know it's not an overnight process, but I want to make sure I'm making gains and not waiting too long to realize something isn't working. You know??

Amy

Patience is key. Take pride in strength gains each week. Keep those weights going up with strict form and muscle will follow! Then you look in the mirror...."Hey, I may be getting bigger"....haha. Great training days, make great training weeks and stacked on top of each other make progress. Disregard the sub-par days and keep pushing.

[amyfit]

I'll keep ing Rich. For sure!! Thanks!
I'm a day behind posting. I did get my workout in yesterday, but my son went into the hospital for emergency surgery. Now he's transferred to ICU. I'm leaving for there so I'm posting quickly.
Chest and Bi's
Incline bench- 80# 6x6
Incline dumbell bench 35# 4x 9,7,6,5
Cable crossovers - 30# 4x10
pushups 4x10
chinups neutral and underhand grip - 7,6,5,5
b-bell curls - 50# 6x6
rotation curls 15# 4x10
As for the diet. It sucked. I had to go straight to the hospital from work. And we all know what hospital food is like!

[amyfit]

Good workout today. Rich's killer back workout strikes again!! LOL!!
Made some progress....I'm happy.
Sumo Deadlifts - 115# 4x8
Wide grip chins - 5# 6x6,5,4,4,4
2 Arm DB rows - 27.5 # 4x8
Straight Arm Pulldowns - Had difficulty with these today, hmmmm....35# 4x10,8,7,6
1 Arm DB Rows - 37.5# 4x6
Shurgs - 25# 4x10
Lord don't even ask about the diet! With my son being in ICU and my granddaughter going to Childrens'.....well......don't ask. I'm trying Rich, I swear! I'll get on the straight and narrow with the nutrition. It's just taking me a little time.
What's up with that anyway? I had such mental disipline during contest prep. Two grandchildren born within 2 weeks of each other at 8 weeks out. One of them being a premie and being in NICU for a month. I went into theose hospital with a cooler packed. Now, there shouldn't be a difference. But there is. How does one get their mental disipline back for eating clean? Any suggestions??
Amy

[rich55]

Good training there. Was curious about how those pullups are going. Keep it up! The way I view offseason eating is this....you are going to eat junk. You should. But, after eating junk you must get back on track. 80% on is fine if you spread out your bad eating. More importantly be sure to give you body what it needs. The best way to get back on track is to make a pledge to start cooking your food again. Cook your food and eat it.

[amyfit]

Thanks Rich,
Pledge is made have eaten good today no complaints!! I feel great!
Woke up this morning feeling really strong. I was scheduled to do shoulder's and tri's, but I kept feeling like I need to go heavier than what the smaller muscle groups allow. So I listened to my body and switched it to a chest and shoulder workout. Glad I did!! I felt great the entire time, although a little winded from the clean and presses. They always get me!! LOL!!!
So here's the workout of the day:
Flat Bench - 85#6x6
Incline Bench - 65# 4x10
Incline Flies - 20#DB 4x10
Clean and Press - 62.5# 6x6,6,6,6,6,5
OH DB press 20# 4x10
Combo front raise into rear delt shrug 10#DB 4x10,10,9,8
Incline walked for 30 min and hit abs.
Diet :
Cals - 1759
Carbs - 160
Protein - 157
Fat - 54
36/36/27
Getting better..........

[amyfit]

Wow!! Busy Day!! Work is done as is the workouts. I had to do a double today due to a family emergency. Yep, lots of those going around right now. LOL! Still, I feel good, although hungier than usual.
So here's my leg workout:
Squats - 120# 6x6
RDL's - 120# 6x6
Front Squats -ss- sumo squats 65# 4x8 each
Calves - 65# 2x20 seated, 2x20 standing
Leg curls - 35# 4x10
In the evening I did arms:
Chins 4x 6,4,6,3 sets 1and 3 underhand, 2and 4 neutral
bench dips- 4x 16,14,12,10
DB curls - 20# 6x6
DB tricep bench press - 25# 6x6
Incline DB rotation curls - 10# 4x10
Decline DB skulls with rotation - 12# 4x10
cable curls - 10# 3x8
cable OH press - 10# 3x8

Cals a little over, ok, alot over. Macros though almost dead on. Yeah!!
Cals - 2039
Carbs - 214
Protein - 180
Fat - 55
41/36/24

[amyfit]

Rich's Killer Back Workout has struck again! I'll admit, when I got up this morning, I did NOT want to do it. Just had no love for the whole "Workin' Out Thing" I pumped myself up mentally and decided I wanted to try some light cable pull throughs to help warm myself up. Glad I did! They helped to get me in the right mindset to tackle the sumo deadlifts. I did change the order of the exercises around some. Hope you don't mind Rich. I just needed to vary things a little. After 2-3 weeks I always seem to crave change with my workouts, so I listened to my body and did just that. I got a great workout in and boy is my back tired!! LOL!
Pullthroughs - 30lbs 3x8
Sumo DL's - 125lbs 4x8
One arm rows - 40 lbs 4x6
Pullups 5lbs - 5,5,3,3
Pullups BW - 2x5
Incline 2 arm rows - 25lbs 4x10
Straight arm pull downs 35lbs 4x8
Shrugs - 20lbs 4x10 I started off with 25lbs, but kept feeling like somethings was "pinching" in my shoulder, so I lightened my weight.

Speaking of weight, this was the first week that I held my weight steady!! Yes, I know I'm bulking, but I don't want to get too heavy. I feel that for the calories I've been eating, I'm by no means under maintaince. In fact, I've still been way over what has been recommend for me by Rich. Sorry man, I'm a little girl with a BIG appetite! (smile)
My average macros and calories for the past week are as follows
Cals - 2100
Protein - 154
Carbs - 199
Fat - 78
30/37/32
Not great, but I'm eating a whole lot cleaner. Using avacados and natty pb as my main fats, whole grain bread, oats, and yams for carbs, and chicken, beef, protein powder, and eggs for protein. Yeah, I'm still sneaking in a little junk, but not like I was. I can feel myself starting to crave the cleans foods again and feeling better as a whole. Whew! I'm slowly turning the corner......
Amyfit

[rich55]

Listening to your body is a good thing. Yeah, most of the time we go up in calories in the offseason. Just spread out the bad stuff, train ultra hard and you'll be okay. Let me know about the weekend training.

[amyfit]

Wow, I must really be wanting to change things up! Today was similar to yesterday. No love for the weights until I got the idea to do some pre exhaust training with my shoulders and tris. Again once I got going, I wanted to keep going. Weird how that works. Pretty good day nutritionally, I did have to bake cookies and cake for my boss birthday party for tomorrow and did my best not to taste test. Ok, I snuck a little lick here and there, but I wasn't eating the stuff like it's going out of style!
Shoulders:
Tri set of side laterals, rear delt flies on an incline bench and front raises - 10# 3x10 each
DB OH press 3x10 full range, 3x10 low end partials, 3x10 high end partials - 15#

Tri's - 1 arm OH ext -ss- tricep kickback 3x10 each arm 10#
BB close grip bench press - 3x10 full range, 3x10 low end partial, 3x10 high end partial 55#

Cals - 2089
Protein - 199
Carbs - 181
Fat - 63
39/34/27

[amyfit]

Can you say S-O-R-E??!!?? All week long I've had the urge to change things up. Today was no different. It was leg day today and usually I go as heavy as I can doing mostly a 6x6 routine. Not today. Kind of hard to explain the workout, but I can tell you it was a good shock to my muscles!! WOW! Nutritionally wasn't a bad day either.
Cals - 1630
Carbs - 154g, Protein - 123g, Fat - 60g
37/30/32
Ok, so here's how I did my workout- 3 rounds to pre exhaust my legs.
Step ups - 2-12#DB 12 reps each leg
Lunges with barbell - 35# 12 reps each leg
Bulgarian split squats 2-10# DB 10 reps each leg
Full range squats with 70# -ss- leg ext 35# 3x12
SLDL 70# -ss- leg curls 35# 3x12
one legged seated calf raises - 25# each leg 2x20
standing one legged calf raises - 25# each leg 2x20
Doing chest and bi's tomorrow then looking forward to the weekend when my friend and I can get our butts (oh I mean our backs) kicked by Rich!! Can't wait!! Can't wait!!

[rich55]

Doing chest and bi's tomorrow then looking forward to the weekend when my friend and I can get our butts (oh I mean our backs) kicked by Rich!! Can't wait!! Can't wait!!

Oh, yeah! It's going to be a good one. We may need to get some vids for the Beyond Limits channel. :cool:

[amyfit]

Bring it on Mister!! I'm chompin' at the bit! LOL!!
I finished out my week of pre exhaust principles with my chest and bi's today. I can't believe how much I had to lower the weight, and yet how sore I already am. I guess variety is the spice of life. He he!!
Ok, so today's chest and bi's workout
Drop set push ups - 12,10,8,6,4,2,1(at a 4-4 count)
Flat bench 55# - ss- incline flies 15# 3x10
A tri set consisting of flat DB bench into a flye into a DB pullover. 12#DB's 3x8
Chin ups underhand - ss - DB curls 10# 8 full ROM, 4 low end partials, 4 high end partials, and 4 full ROM
Neutral grip chins - ss- Hammer curls Same format as above. Repeated both these sets another time through
Concentration curls - 10# 10 full ROM, 16 pulses at center, 4 full ROM
Still doing ok on the diet.
Cals - 1967
Carbs - 204
Protein - 150
Fat - 62
41/31/28

[amyfit]

WOOOOWEEE! Just got back for Beyond Limits Training for a killer back workout with Rich! Jeez!!! I am already starting to feel it!! Awesome!!
Rich I know I've got a lot of work ahead of me and I know it will take time and patience to get where I need to be. I'm ready and willing and will keep working hard.

This workout I don't even know the names for all of the exercises for. I'll edit later when I do. But here is the run down of events today.

Pullups 3x6
Wide Grip bent Over Rows 3x10 -ss- DB Shrugs 15,15,10
DB Sumo DL - ss- 2 arm bent over rows 3x10
Pulldown -ss- hanging leg raises 3x10
Triset of High pulls (?), mid pull (?) and T band pulls. 3x 10,10,15

Man I really liked this workout!! Amazing! I can't wait to see what improvements this will bring to my back!!

What a great journey this all is.......I'm am blessed to have met Rich and James!! They are the epitome of hard work and dedication!

[amyfit]

Wow!! What a great day!!!! Everything seemed so perfect! The diet, the training, and even the cardio. I certainly feel like God was just smiling down on me today! Hubby and I crushed our chest and abs, went to the track and ran sprints and lo' and behold! The diet was dead on today!! I'm feeling good!
Chest :
Pushups - 16,12,8,8,8,8
Incline BB Chest Press - 55# 1x10 w/u
85# 1x4, 80# 5x6
Incline DB Chest Press with partials - 25# 2x6 full, 6 low end, 6 high end, 6 full
20# 2x6 full, 6 low end, 6 high end, 6 full
Flat bench Triset - 15# 3x8 bench/flye/pullovers
Cable Crossovers - 20# 3x12

Diet :
Cals - 1583
Protein - 194
Carbs - 125
Fat - 36
50/30/20

[rich55]

WOOOOWEEE! Just got back for Beyond Limits Training for a killer back workout with Rich! Jeez!!! I am already starting to feel it!! Awesome!!
Rich I know I've got a lot of work ahead of me and I know it will take time and patience to get where I need to be. I'm ready and willing and will keep working hard.

This workout I don't even know the names for all of the exercises for. I'll edit later when I do. But here is the run down of events today.

Pullups 3x6
Wide Grip bent Over Rows 3x10 -ss- DB Shrugs 15,15,10
DB Sumo DL - ss- 2 arm bent over rows 3x10
Pulldown -ss- hanging leg raises 3x10
Triset of High pulls (?), mid pull (?) and T band pulls. 3x 10,10,15

Man I really liked this workout!! Amazing! I can't wait to see what improvements this will bring to my back!!

What a great journey this all is.......I'm am blessed to have met Rich and James!! They are the epitome of hard work and dedication!

Thanks Amy! We are just happy to help you push towards achieving your goals!! Check out the pull-up vid:

sU5LVBpM1bk

[amyfit]

Cool!!! That's so awesome how you all are doing the vids! Btw, love the rope video!! Looks like fun!! LOL!!
Bob and I worked legs today. It was a good workout and I'm already feeling that pleasant tightness that accompanies a hard workout. Gotta' love it!!

W/U
Step ups 3x10 with band -ss- with DB deadlifts 35# 3x10
Squats - 85# 3x8 full ROM 2x4 low end partials, 4 full ROM
RDL - 85# 3x8 Full ROM 1x4 low end partials, 4 full ROM
Hover Squats -ss- sumo squats 35# 3x8
Walking lunges 2x12 BW
Leg Ext - ss- Leg Curls 30# 3x10 with a pause at the top
Calf raises 2x20 standing 2x20 seated 35#

Onto the diet. Another good day. My cravings were more intense today than yesterday. I guess it's the sugar addition screaming at me. Still, I was strong and ate healthy. Had 12 grapes to combat the sugar cravings.

Cals - 1721
Protein - 193
Carbs - 143
Fat - 42
45/32/22

Hopefully the healthier diet will help with my muscle gains........

Amy

[amyfit]

Whooooowheeee! The holiday weekend is finally here! Hubby and I got up early to kill our shoulders and arms. It was a fun workout. We included lots of negatives and partials. I have a strong love/hate relationship with both of those techniques. The diet was not stellar I'll admit. Big cultural fest party at the school today. Oiy!
Ok, shoulders and arms.
Behind the neck clean and press (thanks Rich!! love em'!!) 25#x12, 35#x10, 45#x8, 55#x 6,4
3 way laterals 3x8 each way 15#
chin ups -ss- dips
b-bell curls 35# -ss- close grip bench press 45# 3x10
incline curls 10# -ss- decline skulls 10# 3x10
Going out of town for a few days to enjoy the holiday. Have a great weekend everyone! Also, please remember what this holiday is about. We all cheer for an extra day off because of it, but how many of us take time to think that our brave soliders never get/got a day, night, or minute off and die just for our freedom and rights.

[amyfit]

What a terrific weekend!!! Went down to southern Ohio to camp and atv the trails. I love this time of year and getting down there as much as possible!! Actually pretty easy to stick to a diet when you're grilling out chicken twice a day. I took oats, pb, and protein powder on down with me along with a couple of protein bars to help keep me on track. Was I perfect? No. But I ate better down there than I have in years past. My older brother and my twin brother (along with my sis's-n-laws) also go down and my one of my sis -n- law's sister with her family and friends of our family. It's a big group and we relish our time kicking back, kickin' it up, and reconnecting.
We came home yesterday to see one of my daughters graduate. Next week my other daughter and nephew are walking across the stage. I'm proud of all of them!
So today it was back to normal and back to Rich's Killer Back Workout!! Man I love it!! I felt good and strong and my back is already talking to me. LOL!!!
Pullups - 4x8,6,6,6
Wide grip bent over rows 45,50,55,65,70
Shrugs - 25# 4x10
DB Sumo DL's 35# 4x10
2 arm rows 25# 4x10
Pulldowns - 60# 4x10
Hanging Leg Raises 4x10
High pulls 35#/Low Pulls 35#/Rear delt pinches 4x 10/10/15
Each two exercises were supersetted. A great hard workout that I'm sure will help to bring my back up to where Rich and I want it to be.
Amy

[amyfit]

Ahhh...back to the grindstone. Today was a pretty good day, leg wise. Went to the track and ran some intervals. Not all out, but enough to know I was working. This evening Bob and I hit our legs with the weights trying to make it a quad focused workout. Next leg workout will be more ham and glute focused. I felt good doing it. It was an intense 35 min that I'm sure I'll feel in the morning. LOL!!
Step Ups 3x12 12# DB's
Front Squats 4x 12,10,8,8 45#, 55#, 65, 70#
Squats - 70# 4x 5 full ROM, 5 low end pulses, 5 full ROM
Leg ext - 30# 4x12 I had more weight on, but everytime I extended, my knees popped. Weird. So I lowered my weight and really tried to focus on the peak contraction.
Calf raises - 55# 4x20 3 sets standing, 1 set seated.
I ate clean today even though my cals were higher. Leg workouts and running make me soooo hungry!!
Can't wait to hit Chest, Shoulders, and Tri's tomorrow. I'm feeling so strong!! I love it!!!

[amyfit]

Ok, so I tried to post a couple of days ago, but the storms that rolled through knocked out my power and my post never showed. So here's a quick run down of the past two workouts.
Wed - Chest, Shoulders, and Tri's
W/U - Pushups 12,10,8,8,
Incline DB bench Press - 25# 4x10
Incline Flyes - 20# 4x10
Flat BBell bench Press - 65#, 75#, 80#, 80# 10 reps each
Flat Flyes - 15# 4x10

Shoulders:
Behind the neck clean and press - 35#, 45#, 50#, 55# 10,8,6,4
BBell front raise to rear delt row - 25#, 30#, 353, 35# 12,10,8,6

Tri's:
Bench dips 16,12,10,
DB OH Ext 20# 3x10
DB closegrip bench press - 15#3x10
Crossbody Kickbacks - 8# 3x10

Today's Workout -Back and Bi's
Back:
Assited pullups - 4x6
UH BBell Rows - ss - pullovers - 65# 4x10 12# each hand 4x10
1 arm DB Rows -ss- straight arm pulldowns - 27.5# 4x10 35# 4x10

Bi's :
BBell curls -ss- Hammer curls 3x10 35# and 10#Incline curls
Incline Curls -ss- Concentration Curls 3x10 8# and 12#
Assited chinups varied grips 4,5,4,6

[amyfit]

Yeah it's been a few days since I posted. My youngest graduated and things have been busy. I've kept up with the workouts, just haven't taken the time to write them down.
Saturday was a quick leg workout with a ham/glute focus and Sunday was Chest, shoulders and tri's. Took a rest day on Monday and yesterday worked the back as hard as I could.

Legs -
Lunges 35# -ss- leg curls 35# 4x10
RDL 75# -ss- Glute raises 4x10 and 4x16
Squats 75# -ss- calf raises 75# 4x10 and 4x20
Hanging leg raises for the abs

CST -
Pushups as a WU 16,12,10,8
Flat bench press 75# -ss- Cable crossovers 30# 4x10
Arnold Press 15# 4x10 (need to go up in weight on these)
3 way laterals - 10# 4x10
Close Grip BB bench press 55# -ss-skulls 35# 4x10
OH DB ext 20# -ss- kickbacks 5# (my tri's were so pumped I couldn't get a full contraction so I lightened to 5#. Don't know if this was smart or not. I just wanted to be able to squeeze at the top.)
Tricep pushups- 12,10,8,7

Back-
pullups 4x6
BOR - 55,65,70,75# 10 each
Shrugs - 25# 4x10
DB Sumo DL's 35# tried going to 40#, but have to add weight in a weird way and it kept falling off. So I just went back to 35#. 4x10
2arm rows 25# 4x10
Pulldowns - 35# 4x10
High Rows/Low Rows/read delt squeez -40# 4x10 and 4x 16

Diet has been pretty good. Trying to stay clean during the week and allow myself a cheat on the weekend. Took my daughter to dinner on Sunday after the ceremony and this Saturday is her party. Planned cheats.......I like em'!

Amy

[amyfit]

Hit the quads today. At first didn't even wan to get started, but boy after I got going it sure felt good. Did an easy warm up then upped my weights from last week by 5 pounds. I know not alot, but I felt it! LOL!!

WU - step ups with a 10# med ball -ss- leg ext 25# 3x12 and 3x16. My knee has been popping on the extensions so I've been keeping the weight lighter.

Squats with low end pulses 75# 5 Full ROM, 5 low ends, 5 Full ROM 4x10
Front Squats 75# 4x10

Finisher - Sumo Squats with calf raise at top 55# 3x12
Hanging leg raises 3x10

My goal is to add 5 lbs each week to my squats. I'd love to be able to do that series with my bodyweight or more.

[amyfit]

Wow!! It's really been 6 days since I posted on here? Graduation season can make you go CRAZY!! Apparently, because I can't believe I let myself slide from posting this long.
Since I don't feel there will be enough space to list everything I've done. I'm going to suffice it to say, it's been a good week. My numbers are going up on some of my lifts and that makes me feel good. Of course I'm greedy and want more!! LOL!!! Working out in the heat and humidity may be sapping me a little though. So I cut myself a little slack, if I'm not where I want to be on the lifts yet. Having no AC, bites!!! LOL!!
I will say that I think my arms look unbalanced. While I've tried to take a balanced approach, my tri seem much larger than my bi's. Of course, this is also an area where I tend to store fat. The belly, upper thighs, and upper arms. Oiy!
Ok, today is a scheduled rest day for me, but starting tomorrow I'm going to make it a priority to be posting every workout day.
LET'S DO THIS!!!

[amyfit]

Oh Man!! Have I messed up my foot! Old running injuries never die. They just lay dormant until you go and do something stupid and then they rear their ugly head. So what did I do stupid?? I took my grandson out to Creekside to feed the ducks and walk the trails. We were walking along just fine until my grandson saw a duck (that I did not) and shot off running after it. Or tried to. I tightened my grip in time but stumbled over my own feet to keep my balance. There was that famialr "pop" sound and a pain that follows. Oiy!! Legs are tomorrow - should be fun......
Today was back and I'm really feeling good. I'm really trying to make that mind/muscle connection. The weights are slowly going up, but on some exercises I haven't budged. Hmmm.....

BOR - 80# 4x8
Shrugs- 25# 4x10
pulldowns - 70# 4x10
1 arm rows - 4x10 35#
High Pulls/Low Pulls/ Rear Delt Squeeze - 40# 4x10,10x15

Hopefully tomorrow the pain will subside and I can walk normal and work my legs, if not, well, I guess there's still leg extensions and curls..........

[rich55]

Oh Man!! Have I messed up my foot! Old running injuries never die. They just lay dormant until you go and do something stupid and then they rear their ugly head. So what did I do stupid?? I took my grandson out to Creekside to feed the ducks and walk the trails. We were walking along just fine until my grandson saw a duck (that I did not) and shot off running after it. Or tried to. I tightened my grip in time but stumbled over my own feet to keep my balance. There was that famialr "pop" sound and a pain that follows. Oiy!! Legs are tomorrow - should be fun......
Today was back and I'm really feeling good. I'm really trying to make that mind/muscle connection. The weights are slowly going up, but on some exercises I haven't budged. Hmmm.....

BOR - 80# 4x8
Shrugs- 25# 4x10
pulldowns - 70# 4x10
1 arm rows - 4x10 35#
High Pulls/Low Pulls/ Rear Delt Squeeze - 40# 4x10,10x15

Hopefully tomorrow the pain will subside and I can walk normal and work my legs, if not, well, I guess there's still leg extensions and curls..........

Ice, ice, ibuprofen. Take it easy tomorrrow and work around it. Good bent-over rows. Get those lat pulls up and get wide :D Looking forward to meeting with you to set a plan.

[amyfit]

Let me just say that lifting heavy ROCKS!!!
I was a little intimidated to start this workout today. But I did 3 warm up sets then loaded my barbell with all the weights I had and told myself I could do it. Yep, sure enough I got 135# for 5 reps. So what happened next?? I got this urge to want to more!!! I mean really, I am soooo disappointed now that that was all the weight I had!! Beyond Limits Training here I come!!!!!
The lunges weren't bad, but boy to I have a harder time keeping balance when alternating to the front. Going to the back was better, so that's what I did.
I loved the whole workout and time flew!! But really it was quite short. 40 min. tops. Nice.......

DL - 65#,85#, 105#, 135#
Lunges - 65# 3x8
Leg Curls -40# 3x10
Weighted Crunches - 25# 3x10
Calves - 65# 4x12

My posterior chain is already tightening up on me. Love the feeling.......!!!!!

[rich55]

Let me just say that lifting heavy ROCKS!!!
I was a little intimidated to start this workout today. But I did 3 warm up sets then loaded my barbell with all the weights I had and told myself I could do it. Yep, sure enough I got 135# for 5 reps. So what happened next?? I got this urge to want to more!!! I mean really, I am soooo disappointed now that that was all the weight I had!! Beyond Limits Training here I come!!!!!
The lunges weren't bad, but boy to I have a harder time keeping balance when alternating to the front. Going to the back was better, so that's what I did.
I loved the whole workout and time flew!! But really it was quite short. 40 min. tops. Nice.......

DL - 65#,85#, 105#, 135#
Lunges - 65# 3x8
Leg Curls -40# 3x10
Weighted Crunches - 25# 3x10
Calves - 65# 4x12

My posterior chain is already tightening up on me. Love the feeling.......!!!!!

Rock solid! Start light on the alternating front and you will get the hang. Hit 4 sets next week, beginning with 45. Nice work on the DL's!

[amyfit]

Thanks Rich!!! I can't believe how sore my butt is today!!! LOL!!!
Got the upper body dynamic effort work in today. Felt good, except for the close grip hand position. I felt a strain in the front of my shoulder. So I varied between medium and wide grip for the rest of the sets. I want to get heavier on all my my upper body, I can certainly tell I need it. Especially my shoulders and arms........ I know it will come with time. Guess I'm impatient. LOL!!!

Speed Benches - 70# 8x3
Incline DB press - 25#, 27.5#, 35#, 35# Wasn't for sure about the 35#'s at first, but lo' and behold I did em!!
Wide Grip Lat Pulldowns - 60#, 65# 75#, 75# Ok, I know only 3 sets was listed, but I was trying to find my weight, so I tacked on the 4th set.
DB skulls - 12# 3x10 was disappointed here. Tried the 15# only got 5 reps till failure, so I dropped weight.
Zottman curls - 15# 3x10
3 way laterals - 15# on sides, 12# front and rear. What's up with that?? 3x10 each. Want to reach 25# by the end of the 12 weeks.
I am really looking forward to this whole workout program. I wish tomorrow wasn't a rest day!! LOL!!!

[amyfit]

Had a good day off yesterday. Life is certainly throwing me curve balls though. Just found out that I'll be a grandmother again come March. This makes grandchild #5!!!! Can you imagine!! LOL!!! My family is blessed with all the little ones running around and even though this is a little earlier than what I would've wanted for my youngest daughter, I can't wait to go through the pregnancy with her and met the little guy!! Don't know if it's a boy, just a gut feeling.....LOL!
Ok, so onto the workout today. Dynamic Lower Body. I was a good workout, but felt a little easy to me. Although, by the 7th set my speed was slowing way down, so maybe it wasn't so easy after all...... I had to estimate my one rep max and then do 70% off of that, so maybe I was a little light?? Loved the squat jumps. I went ahead and put a light Bbell on my back for the jumps and the step ups. That's just how I've always done them....Here's the breakdown:

Speed Squats - 90# 8x2
Speed DL's - 90# 6x2 - Maybe go up to 100# on both of these next week?
Jump Squats -ss- Step ups - 20#, 30#, 35# - Started really light and kept adding until the last couple of jumps felt hard to get depth and height on. 3x10 each
Decline sit up - 2x15
Decline reverse crunches - 2x15
Later I did some running intervals on the treadmill. Nothing too hard. A 2:1 walk/run. Felt good.......
Can't wait to go train at Beyond Limits tomorrow. Really looking forward to pushing some heavier weight!!!!
Amy

[amyfit]

Wow feeling really good after my first official workout at Beyond Limits Training. I was hoping to be able to push more weight than I actually did, but I'm constantly telling Bob to "Check his ego at the door" so I followed my advice. I've never handled 40#DB for my chest before and figured I'd better start there and work up each week. The seated laterals were another humbling experience(whoops, btw Rich, I wrote it down wrong. It was supposed to be leaning DB laterals. Sorry!!!) but boy did I feel it anyway. On the way home I called my husband and told him about a new way to do the pushups. I told him my goal was to be able to do them with the chains. Man can't wait to try those out!!!!!
Here's today:
Flat DB Press- 20#, 25#, 35#, 40# 1x12,10,8,6
Flat Flyes -ss- Incline Press 25# and 30#,35# The first two sets I used 30's for the press, the last set went to the 35# 3x10
Seated laterals - ss- rope pressdowns 10# and 27.5# 3x10
Standing laterals - 15# 3x10
Pushups (Rich Lauro style) - 16,8,11

Great Day!!!! Can't wait for tomorrow!!!!!

[amyfit]

Have you ever been disappointed with yourself about a workout? That's how I feel today. I just don't feel I did good enough. I even got mad at myself and the weights at one point. I have a love/hate relationship with working my back and bi's. Love the thought of bringing them up, hate that they're weak and I struggle with those body parts. I'll keep trying my best and have the faith that I CAN improve.....

Neutral grip pullups - 8,6,5,6
Bent over rows - Wasn't for sure if these were to be over hand or underhand. Did 3 set OH and 1 set UH - 75# for 8, 80# for 8 next 3 sets
Close grip pulldowns 47.5#, 57.5#, 62.5#, 67.5# -ss- 1 arm rows 30# - 4x10 This is where I got mad at myself over the 1 arm rows. So after the set. I picked up the 45# DB's and got 5 reps on each side. Then picked up the 50's# and got 3 on each side, but form was really lacking.
BBell Shrugs - 50# 3x10
Hammer Curls - 20# 3x8,8,7 and 25# 1x4
BBell Curls - 40# 3x 7,7,6
Incline curls - Wow!! Why do I find these so hard?!? 8# 1x10, 10# 2x10,8
After that I played around a little did some hanging leg raises and more pullups nothing too hard, just felt like doing a little more.......Guess I still had a little anger left over! LOL!!!!

[rich55]

We can always improve. Channel that into your next training session! And yes incline curls are tough. Gravity and the inability to cheat much make them difficult. Keep on plugging away!

[amyfit]

Leg Day!!! Yep, I love it! LOL! Went to Beyond Limits this morning and had a pretty good workout. I guess I feel that the big thing I need to keep improving on is the DL's. Got 145# today. Did it for 5 reps, but felt my form was lacking. Perhaps I'm not doing them right?? Or, I'm used to DL'ing in bare feet. In fact, I usually do all my squatting and DL's bare foot. Maybe the shoes are throwing off my balance. Or maybe it's the two combined? I came home to give Bob the same workout, we got a couple more plates, and the bar can now go to 155#. I loaded him up to 150#, but first I gave run at that weight. 150# for 5 reps and it felt good...... yep I was barefoot. Yeah, I know I shouldn't have after just working out at the gym, but what can I say??? It looked soooo inviting! He he he!
So here's my leg day.....
DL's - 145# or now would it be a 150# for 5 reps? 65#x10, 85#x8, 105#x6, and then 145#x5 at the gym.
Alternating lunges - 50# 3x8 No balancing issues this time. Thanks Rich!!
Leg curls - 55# 3x10
V-sits, weighted crunches, hanging leg raises 3x10 each
Calf raises 70# 4x10
I felt good and played around a little bit with walking lunges and over head squats nothing heavy, just loving the feeling of working out......
This is a workout that always leaves me wanting to do better and better. I really look forward to my Mondays now!

[amyfit]

Great workout today. DE for the upper body and feeling great!!!! Took Rich's advice about lower my weight for the speed benches. Will also do the same for speed squats on Thursday. I was able to get 35# for 4 sets of 8 for the incline DB press. A first for me!!! YEAH!!! Glutes and Hams are sore from yesterday, but not as bad as last week, thank goodness! LOL!! Can't wait for Friday and Saturday to be back in Beyond Limits to hit the heavier weights. I'm going to move up that rack Rich, wait and see!

Today:
Speed Benches - 60# 8x3 kept up my speed on all sets!!
DB incline press - 35# 4x8
Wide Grip pulldowns - 80# 3x10
DB skulls - 15# 10,8,6 will stay at 15# until I can get 3x10
Zottman curls - 15# 3x10 made all 10 will up weight next week
3 way laterals - These were hard as Rich bumped up my reps to 15 each. 8# 3x15

I feel good but worked. I excited to see the changes this routine will bring to my body!!!

[MuscleMom]

Great stuff...following along :)

[amyfit]

Thanks!!! Btw, you look fantastic!

[Justin.Martin]

Keep it up Amy. Stick with it and I hope to see you at the Classic. I will be competing as well.

[amyfit]

Thanks Justin!!! Good Luck!!!!

[MuscleMom]

Thanks Amy!

You look absolutely fantastic yourself!! What do you think of the Ms Fit competition? I have been thinking of going that route...

Have a wonderful day!

[amyfit]

Thanks!!! Honestly, I love it!!! I've done bodybuilding, Ms. FitBody, and Figure now. I can honestly say Ms. FitBody is my absolute favorite of the three with bodybuilding being a close second. I liked Figure, but I want to do more than quarter turns and a T-walk. I want to pose!!! With FitBody you didnt have to get quite as shredded, the poses are more feminine, and you don't have to worry about a routine lie bodybuilding. LOL!! I like the routine part, but sometimes, it was the last thing I wanted to practice when I was getting so depleted, you know?

[amyfit]

Got called into work today. So I had to get up at 4 this morning. That wouldn't have been bad except I had a late night last night, and boy am I feeling it now!!!! LOL!!! Still got the speed work for legs done, and I'm feeling good. Tomorrow is a heavy day at BLT and I'm totally looking forward to it! Got two of my grandchildren here tonight so wish me luck and getting them to bed at a decent hour and getting a good night's sleep tonight!! He he he!

Speed Work Legs

Speed Squats - 8x2 80# Felt good and kept up the speed by lightening the weight.
Speed DL's - 6x2 80# Again, felt good
Jump Squats-ss-step ups - 35# 3x10 each
Abs - 3x15 Nothing fancy sit ups, reverse crunches, ball exchanges

Loving how I'm feeling with this new program!!!!

[MuscleMom]

Thanks!!! Honestly, I love it!!! I've done bodybuilding, Ms. FitBody, and Figure now. I can honestly say Ms. FitBody is my absolute favorite of the three with bodybuilding being a close second. I liked Figure, but I want to do more than quarter turns and a T-walk. I want to pose!!! With FitBody you didnt have to get quite as shredded, the poses are more feminine, and you don't have to worry about a routine lie bodybuilding. LOL!! I like the routine part, but sometimes, it was the last thing I wanted to practice when I was getting so depleted, you know?
That sounds exactly how I feel! I will have to check this out! Not having to worry about a routine is nice!!


Got called into work today. So I had to get up at 4 this morning. That wouldn't have been bad except I had a late night last night, and boy am I feeling it now!!!! LOL!!! Still got the speed work for legs done, and I'm feeling good. Tomorrow is a heavy day at BLT and I'm totally looking forward to it! Got two of my grandchildren here tonight so wish me luck and getting them to bed at a decent hour and getting a good night's sleep tonight!! He he he!

Speed Work Legs

Speed Squats - 8x2 80# Felt good and kept up the speed by lightening the weight.
Speed DL's - 6x2 80# Again, felt good
Jump Squats-ss-step ups - 35# 3x10 each
Abs - 3x15 Nothing fancy sit ups, reverse crunches, ball exchanges

Loving how I'm feeling with this new program!!!!

Sorry If I missed it, but what do you do?

Great work on the speed wo!!

[amyfit]

Yeah check it out!! I really think it's an awesome division!!
I'm a school bus driver LOL!! And a school cook. One of our drivers called in this for this morning, so I covered her summer school route.
How about you?? I think I saw medical in your profile. I used to be an MA many years ago.....

[amyfit]

What a beautiful day! Rode my bike to BLT and it really felt good. I didn't go up in all my lifts, but a couple I improved on, so for the most part, I'm happy. LOL!! Today was Push ME work. I tried to get the 45#'s up for 6 reps but failed after 3. That's ok, there's always next week. Right?

Flat DB bench press - 25#x10, 35#x8, 45#x3
Flat flies -ss- incline press - 25# and 35# 3x8
Seated laterals -ss- rope pushdowns -12# and 27.5+1 3x8
Standing laterals - tried 20# but shoulders weren't having it. 15# 3x10 I will work on this hard also to improve!!!!
DB pushups - 16,10,10 - Bummer, was shooting for 18 reps, but I ended up kissing the carpet! LOL!!

So I did 45#'s for 3 reps and my standing laterals went from 10# DB's to 12#. Still have a long way to go, but at least there are little improvments........

[amyfit]

Can you say happy???? I'm very pleased with the workout today!! I went up in all my lifts from last week!! Yeah!! Who knows, maybe last week I was just off. I don't know, but boy am I please today!!! ME pull work. Went to BLT and got back in , but had to come home and finish with bi's. We were cutting it to close to went the grandson would be up. My 17 year old daughter was home, but we all know how teenagers can sleep through anything!! LOL!!!
Here's my day:

Neutral Grip pullups: 8BW, 6 with a small chain, 6 with 2 small chains, 4 with 2 small chains plus an 8# weight between my feet. I know these weren't the chains you guys use Rich, but by any chance do you know how much they weigh??
BOR: 90# 8x8x8x4 will stay at 90# till that last set is 8 reps as well. Correct??
Close Grip pulldowns 72.5# + 2 -ss- 1 arm rows 40# 4x10 on the PD's. Got 8,8,8,6 on the rows.
BBell shrugs -60# 3x10
Hammer curls - 25# 4x4 Wow!! I want to build up to 8 reps with the 25#'s
BBell curls - 45# 8,8,6
Incline Cruls - 12# 8,8,8,

I'm much happier with today than I was last week. For the Bbell rows I used the fixed weight Bbell's they seem to be the perfect size for me. I hope this was ok.....

Happy 4th Everyone!!!

[amyfit]

I guess today was an ok day. My deadlift was 150x3. At first I tried 155 and it took me 3 tries to finally get the bar off the ground, but to go into the deadlift, ummmm..... I just wasn't so sure about that. I know I'm only supposed to have one shot at the lift, but I dropped the weight and did 150. Someone told me that I'm not getting mad enough at myself to lift the heavier weights. Maybe that's true. I don't know.....

DL'S - 65x12, 95x8, 150x3
Lunges - Went up to 60# and lo' and behold started losing my balance again as I became fatigued. That irked me.
Leg Curls - 70# 3x10
Calf raises -60# 4x12
Weighted crunches - 10# OH crunches
I also messed around with a couple lighter sets of squats and the leg extensions. Nothing taxing. Just starting to miss squatting. Weird, huh??? LOL!!
Hope everyone had a wonderful holiday!!
Amy

[rich55]

I guess today was an ok day. My deadlift was 150x3. At first I tried 155 and it took me 3 tries to finally get the bar off the ground, but to go into the deadlift, ummmm..... I just wasn't so sure about that. I know I'm only supposed to have one shot at the lift, but I dropped the weight and did 150. Someone told me that I'm not getting mad enough at myself to lift the heavier weights. Maybe that's true. I don't know.....

DL'S - 65x12, 95x8, 150x3
Lunges - Went up to 60# and lo' and behold started losing my balance again as I became fatigued. That irked me.
Leg Curls - 70# 3x10
Calf raises -60# 4x12
Weighted crunches - 10# OH crunches
I also messed around with a couple lighter sets of squats and the leg extensions. Nothing taxing. Just starting to miss squatting. Weird, huh??? LOL!!
Hope everyone had a wonderful holiday!!
Amy

Forget about the leg extensions, but go ahead and throw in some front squats for a 8RM. Big and compound. Don't be afraid to throw on 2.5's.

[amyfit]

Will do Rich!!
Minor shoulder problems today. Had a very painful click in my right shoulder so I subbed some exercises. Got to love those old injuries......LOL!!

Speed Bench Press - 65# 8x2
Incline DB Bench Press - 35# 4x8
WG Lat Pulldowns - 85# 3x10
Lying OH Ext - 15# 1x10, 1x9, 1x7
Zottman curls - 15# 3x10
BBell OH press -ss- DB upright rows (I had to go light with rows and modify to a wider grip) 35# and 8# 3x12

[Justin.Martin]

Hope your shoulder is getting better. No post today so I am guessing you took the day off.

[rich55]

Will do Rich!!
Minor shoulder problems today. Had a very painful click in my right shoulder so I subbed some exercises. Got to love those old injuries......LOL!!

Speed Bench Press - 65# 8x2
Incline DB Bench Press - 35# 4x8
WG Lat Pulldowns - 85# 3x10
Lying OH Ext - 15# 1x10, 1x9, 1x7
Zottman curls - 15# 3x10
BBell OH press -ss- DB upright rows (I had to go light with rows and modify to a wider grip) 35# and 8# 3x12

What aggravated it? Ice is your friend and a little light self-message around the area. Take it easy killer. Upright rows aren't any easier on the shoulders. You can text me about stuff like that, BTW.

[amyfit]

Shoulder still bothering me some. I could feel it everytime I went to put the bbell on my shoulders for legs this morning. I will keep icing and taking Motrin.

What aggervated it?? Hmmm....Ok, I'll tell you the truth. On the 4th I was at my brother's house. My nephews are 18 and 20. The have a sweet weight setup and we all got the idea to have a 1RM benchpress contest. Stupid, I know. But my nephews and I have always wrestled around and had friendly competitions with each other, no matter what the sport. Of course, it didn't help having 3 of my 4 grandkids there and lifting them and throwing them in the air. LOL!!! It was a fun day, but boy I felt it. I'm not as yound as I used to be. Yeah.....I need to start thinking more, huh?

Ok, onto today. Speed Leg work. Upped my weights by 5# and still kept my speed. This made me very happy.

Speed squats - 85# 8x2
Speed DL's - 85#6x2
Jump Squats -ss- step ups 40# each 3x10
abs with 10# med ball 4x15

I will text you in the future Rich, for subbing exercises. Thank You!!!!
Thanks for the concern Justin!! Yep you were right. Yesterday was a rest day.

Have a good day everyone!!
Amy

[MuscleMom]

Sorry I haven't been in here in a few days!

Bus driver huh? Keeping those kids in line by flexing your biceps :D ? As for me...I was an MA (getting my medical exp for a PA program)...currently not working tho. But that is another story ;)

Sorry your shoulder is acting up. Hard to accept that we are getting *ahem* older ;) I too often forget how old my body is...mentally I am so much younger :D

[amyfit]

So what side do you like better? Clinical or administrative?? I love the clinical part!! Vitals, blood draws, shots.....I thought that part was great. The paperwork and codes though, Oiy!!! LOL!!!

How did you know how I keep those kids in line??? LOL!! Seriously, I was blessed with a very good route last school year. Hopefully this year will be just as nice.

I know what you mean about age!! I feel like I'm in my early 20's!! Until the next day when my body reminds me I'm pushing 40!!! LOL!!! Still, even though it was studid. I know me and when my nephews or my kids start going "Come on Aunt Amy, Man up!" They know I'll take the bait!! LOL!! I love it as much as they do!! He he he!

[amyfit]

Great day today!! I feel throughly worked out!! Max Effort push day and while I'm still didn't hit 6 reps with the 45#'s I did get 4. One more rep than last week. Baby step progress and I'm ok with that. Rome wasn't built in a day. Looking forward to tomorrow's Pull Max Effort and hoping to improve there as well.

DB Bench press - 20# 1x12, 30# 1x10, 35#1x8, 45 1x4
Flat flies -ss- Incline bench press - Flies 30# 3x10, press 35# 2x8, 40# 1x5 Wanted to see if I could do 40#'s for it. Didn't hit my rep range with the 40#'s but it sure felt nice to get 5 anyway.....LOL!!
Seated laterals -ss- tricep pushdowns - 12# & 27.5+2# 3x10
Standing laterals - 15# 3x10,9,9
Pushups - Ok, not too happy with this one. For 2 weeks my first set I was hitting 16 reps. Today I failed at 11. Next two sets were 9&7. Hmmmm......

Shoulder gave me minor problems, but not so much that I couldn't do the workout. Just had to pay extra attention to my form.
Can't wait to attck the back tomorrow!!!!!
Amy

[rich55]

What aggervated it?? Hmmm....Ok, I'll tell you the truth. On the 4th I was at my brother's house. My nephews are 18 and 20. The have a sweet weight setup and we all got the idea to have a 1RM benchpress contest. Stupid, I know. But my nephews and I have always wrestled around and had friendly competitions with each other, no matter what the sport. Of course, it didn't help having 3 of my 4 grandkids there and lifting them and throwing them in the air. LOL!!! It was a fun day, but boy I felt it. I'm not as yound as I used to be. Yeah.....I need to start thinking more, huh?


You know better than that. Trust me, I could easily fall into to the same pitfall here working out with Terrell and James, but you must train smart and know your limits. Hope it's feeling better.

[amyfit]

Yeah, I do. Can't even deny the stupidity of it, even if it was just for fun. LOL!!

Had a great workout today!! At first, I didn't think it would be because I am so sore and still tired from yesterday. But once the blood got flowing, things changed rapidly!! I also weighed in today. I've gained a pound, but bf% was still the same and my waist is a 1/2" smaller. Wow, it's only been 3 weeks on this program!!! Is this possible? I was happy about it either way! LOL!!

Ok, here's today.
Neutral grip pullups - 6xBW, 3x4 with 1/2" chain. I'm pretty sure it was the 1/2" the smaller the bigger chains. Right?
BOR - 70# WU 1x8, 90# 4x 6,8,7,7
Close grip pulldowns - 77.5 4x10
1 arm rows - 40# 7,10,8,8,
BBell shrugs - 70# 3x10
Hammer Curls - 20# 4x8
BBell curls - 40# 3x6
Incline curls - 10# 3x9

I was not happy at first, because it appears my weight went down for biceps. But then I remembered that we drove home last week and finished bi's at home. So I had a good 20 min rest before hitting them. I figured that's why last week I could go a little heavier. Am I correct?

Have a great weekend everyone!!
Amy

[amyfit]

I'm feeling a little down on myself today. Once again, I get the feeling that I should be pushing bigger weight. I'm going up each week, but am I limiting myself by only going up by 5lbs each week? On the bright side, I was able to do all 3 sets of alternating lunges without losing my balance.
Alrighty. Enough whining. Here's my morning

DL's- 65#x12, 85#x10,135#x8, 155#x3
Front squats on smith machine - 2-25#plates 8reps (should these be free bar or does it matter)
Alternating front lunges - 60#3x8
Leg Curls - 70#+2 3x10
Weighted crunches - 4x15
Calf raises - 70# 3x12
Hope everyone had a great weekend!
Amy

[MuscleMom]

You are doing awesome! Keep your chin up! Tomorrow is another day and you will feel better! I know it :D

[amyfit]

Yep, you're right!! Besides, it was an increase no matter how small. How's training going with you??

[Justin.Martin]

Hang in there Amy. We are 11 weeks out. Keep pushing yourself and if that means 5lbs here or 10lbs there of extra weight, go for it. Believe in yourself and you can do anything you want. Gotta keep dreaming big to be big :)

[amyfit]

Thanks Justin!!! My plans for the Cardinal haved changed though. I talked with Rich and we agreed that my best route is to take this time and build some MASS!!! Really focus on getting my numbers and strength and mass up and then coming back to the Buckeye with a different package!! I'm really pumped to see what gains we will make taking this time to build!!
I WILL BE AT THE CARDNIAL TO CHEER YOU AND PHILITA AND ALL MY FRIENDS ON THOUGH!!!
Amy

[MuscleMom]

Yep, you're right!! Besides, it was an increase no matter how small. How's training going with you??

Training has been great! Come swing by my journal if you get the chance ;)

Hope your monday is mahvelous!! :D

[amyfit]

Had 2 good speed workout days. Upper body yesterday with some increases and today increased my weight on the squat jumps and step ups. WShich to me was amazing because I ran hill sprints yesterday for cardio and boy do I feel it today!! LOL!!

Yesterday Upper Body :
Speed benches - 75# 8x3
Incline DB Press - 35# 4x10
WG Pulldowns - 85# 3x10
Lying DB ext - 15# 3x10,9,8
Zottman Curls - 15# 3x10
3 way laterals - 8# 3x15

Today Lower Body Speed:
Squats - 85# 8x2
DL - 85# 8x2
Jump Squats -ss- step ups - 45# 3x10 Lowered my height to 12" because my butt and hips sore from those hills!!
Abs -3x15

Looking forward to ME Push work tomorrow!!!!

Amy

[rich55]

Had 2 good speed workout days. Upper body yesterday with some increases and today increased my weight on the squat jumps and step ups. WShich to me was amazing because I ran hill sprints yesterday for cardio and boy do I feel it today!! LOL!!

Yesterday Upper Body :
Speed benches - 75# 8x3
Incline DB Press - 35# 4x10
WG Pulldowns - 85# 3x10
Lying DB ext - 15# 3x10,9,8
Zottman Curls - 15# 3x10
3 way laterals - 8# 3x15

Today Lower Body Speed:
Squats - 85# 8x2
DL - 85# 8x2
Jump Squats -ss- step ups - 45# 3x10 Lowered my height to 12" because my butt and hips sore from those hills!!
Abs -3x15

Looking forward to ME Push work tomorrow!!!!

Amy

Awesome! I assume the shoulder is doing okay? I will have to throw a few new exercise selections at you. Chains and bands are a coming! Beyond Limits treating you well? Keep those 5 lb gains a coming. Slow and steady wins the race.

[amyfit]

Thanks Rich. Shoulder is at 95%. Still some popping but not like it was. I love BLT!!! I'm so happy I joined! I'm really looking forward to the chains and bands!!! Bring em' on!!

Today was actually a pretty good day in my book. Hit all my reps with the 45's and now I'm using 40's for the incline on all my sets. Not quite to my reps yet, but I am improving!!! Pushups and shoulders are a different matter. I can handle the 12# and 15# for the laterals, but I can't handle the 20#'s. A little disheartening, but I know it's just a matter of time. As for the pushups, it's seems the more I go up in weight with my presses, the less I do the pushups. I'm failing at like 10 reps instead of 16 like the first week or two. Am I doing something wrong?

So here was my morning
Flat bench DB press - 15#x16, 25#x12, 35#x8, 45#x6
Flat flies 30# -ss- DB incline press 40# 3x10 on the flies, 3x6,6,5 on the presses
Seated laterals 12# -ss- pushdowns 32.5# L's - 3x10, PD's 9,8,8
Standing laterals - 15#3x10 I ss'd these with some OH extensions25# 3x10. No reason, just felt good to do.
pushups - 10,9,8
A little bit of ab work thrown in at the end. Leg raises and rope crunches.

I'm thrilled about getting those 45's up!! I couldn't get the smile off my face!
Have a great day!!
Aim

[amyfit]

Had a good back and bi workout with my friend Philita. Boy she is looking AMAZING!!! A true inspiration! I know she'll kick butt at the Cardinal!!!

Neutral grip pullups - 8BW, 4 with 1/2" chain, 4 with 5/8" chain, 4 with 5/8" chain
BOR - Time to go up in weight. Hit all 4 sets for 8 reps with 90#
Close grip pulldowns 82.5#+1 -ss- 1 arm rows 40# 4x10 I'm planning on going up to 45#'s as I hit my reps with this exercise also.
BBell shrugs - 70# 3x10
Hammer curls - 20# 4x8,6,7,8
BBell curls - 40# 3 x 9,7,8
Incline curls - 10# 3x10 once again hit my reps will go up
I hit alot of my reps today. I'm sure it was because I had Philita there pushing me. Thanks Girl!!! I owe ya' one!!!
Have a great weekend everyone!!!
Aim

[MuscleMom]

dont' mean to be pimpin in your journal :) Just wanting to get the word out!!

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WO's are looking fantastic! So glad the shoulder is on the mend too!!!

[rich55]

Had a good back and bi workout with my friend Philita. Boy she is looking AMAZING!!! A true inspiration! I know she'll kick butt at the Cardinal!!!

Neutral grip pullups - 8BW, 4 with 1/2" chain, 4 with 5/8" chain, 4 with 5/8" chain
BOR - Time to go up in weight. Hit all 4 sets for 8 reps with 90#
Close grip pulldowns 82.5#+1 -ss- 1 arm rows 40# 4x10 I'm planning on going up to 45#'s as I hit my reps with this exercise also.
BBell shrugs - 70# 3x10
Hammer curls - 20# 4x8,6,7,8
BBell curls - 40# 3 x 9,7,8
Incline curls - 10# 3x10 once again hit my reps will go up
I hit alot of my reps today. I'm sure it was because I had Philita there pushing me. Thanks Girl!!! I owe ya' one!!!
Have a great weekend everyone!!!
Aim

Excellent back workout! May change your leg workout for next week, but do want you to do a different dynamic effort upper body day. Will work on it tomorrow and make some tweaks to your ME push day as well. Back appears to be going just fine.

[amyfit]

Sweet Rich!! I can't wait!!! Looking forward to whatever you throw my way!! Had an ok leg day today. Don't quite know why, I just seemed "off" for some reson. Either way I am already feeling it, so that's a good thing. LOL!!

DL - 45#x12, 65#x10, 95#x8, 135#x8, 155#x5 I didn't go up in weight, but decided to hit all my reps. Last week I got 3 reps, today I hit all 5. So the weight will go up for me next week!!

Front squats - 45#x12, 70# x10, 80#x8

Altenating lunges - 45# 8, 75#x8 (this was too much for me), 65#x8 Found the new weight to use for next week with the 65#

Leg curls - 85# 3x10

Calf raises - 4x20

weight crunches - 4x15

Ok, that's my day. Can't wait to see what's in store for me!!!!!

Have a great week everyone!!

Aim

[amyfit]

Ok, it's almost 10 hours later after my leg workout and while I I know I said I felt "off", apparently, I wasn't as much as I thought I was! LOL!! My legs and glutes are pleasantly stiff! I took my grandson to the park and just walking there and back, I felt the need to write and say" Hey, maybe it wasn't such a bad workout after all!" LOL!!!
Have a great evening Everyone!!

Aim

[rich55]

Alright new DE upper body day:

Speed Bench with Chains 2 sets of 10, 6 sets of 3 - Take the smaller link chain a few feet long and pull it through the middle link of the smaller 1/2" chain (11.6 lbs each). Now close it on the 5th link, which will shorten it just enought to keep just a link or two on the ground. Throw the little chain over the bar and clip it in. Do 1 set of 10 with just the bar and then 1 set of 10 with just the chains and go up from there pushing explosively as possible. Again don't get too heavy. Focus on exploding.

Close-Grip Incline Bench- 4 sets of 8 reps at shoulder width

Barbell Corner T-Bar Rows - 10, 8, 6, 6 Take the bar and wedge one end in under the right food holder in the squat rack. You'll see the mark from where it cuts into the mat. Grab the close-grip attachment, step over the bar straddling and place the close grip attachment at the furthest most point to the color where the rubber insert is located. Happy rowing!

Straight-Arm Pulldowns - 3 sets of 15 - superset - bent-over DB laterals 3 sets of 12 reps

Fat Grip Barbell Curls - 3 sets of 10 - Wrap the blue fat gripz around the preloaded barbells. Good luck!

Rope Pulldowns 3 sets of 10

ENJOY!

[amyfit]

Thanks Rich!!! It looks great!! I couldn't make it to the gym today. I've got the cross country team all week. So I did the exercises as best as I could from home. Obvisously no chains for me today but can't wait to try them out next week!! Here was my day today.

Bench press - 35# 1x10, 55# 1x10, 75# 6x3
Incline bench - 65#4x10
T rows - 55# 10,8,6,6
Straight arm pulldowns -ss- rear delt flies 35# 3x15 and 12# 3x12
Bbell curls - 40# 3x10
Tri pressdowns - 40# 3x10
Ran with the team for cardio, plan on doing this all week. Forgot how much I love running. Got to take it slow though, don't want to aggervate my injuries!!!
Have a great day!!
Aim

[amyfit]

Wow!!! What a week!!! So far I've run with the cross country team everyday and my legs are feeling it!!! It's all good though. I know why I love each sport the way that I do. Bodybuilding teaches focus&self disipline. Running teaches to focus on inner peace. At least for me, that's what they teach.

So this morning I did my DE work for legs. I was able to go up by 5 pounds with the squats and DL's and then took the team on their run. This is the only time I'll be running everyday as it's their training camp. But I am seriously thinking of adding it back in 2-3 times/week.

Ok, here's my day:
Speed Squats - 90# 8x2
Speed DL's - 90# 6x2
Jump Squats - 45# 3x10
Step ups - 45# 3x10
abs - 3x15

Have a great evening Everyone!!!

Aim

[amyfit]

Got into BLT early this morning before going to work. I was a little afraid to work out there today as I knew it my ME Push Day. After hitting my reps for the bench presses I knew it was time to up the weight, but for some reason I was intimidated. I gave myself a good pep talk and got 4 reps with the 50's!! I was very pleased.

DB bench press - 25# 1x16, 30# 1x10, 35# 1x8 50# 1x4
Flies -ss- incline DB bench press - 30# flies 3x10, 40# IBP 3x5,4,3 I wanted to get more reps than this, but I kept failing early.
DB laterals -ss- rope pushdowns - 12# L's 3x10 32.5#RP's 3x7,7,5
Standing laterals - 15# 3x10 yeah, I did some DB OH presses with this again. Some drop sets 35#,30#,25#, & 20#'s.
Pushps - Oiy!!! I've gotten weaker with these.....7,6,10

No running today. I wanted to but the bus started acting up and I had to run back and get another bus while the team ran the course. It's all good. I think it was God's way of intervention. My ankle and knees with stiff, and I was being stubborn and planning on running anyway. HE kept me from being stupid and reinjuring myself!!!

Have a great weekend!!
Aim

[amyfit]

Good workout this morning!! My weights are going up and I'm feeling pretty good. My own bodyweight has gone up as well. Is this a good thing? Well I hope it is. I was feeling a little flubbery (funny how the scale can mess with your emotions) and I'm sure a little of it is fat. However, I am getting stronger, so hopefully some of it is muscle as well.
James showed me the latest addition to the tires and all I've got to say is WOW THAT'S BIG!!! I definitley want to get to Hoover Dam with you all here in the very near future!! It looks like some brutal fun!!

Ok, onto the workout today:

Pullups - I did all of these wide grip today just to see if I've gotten stronger from doing nuetrals for 4 weeks. Hope you don't mind Rich..... 8xBW, 3x4 with 1/2" chain
BOR - 95# x 8,6,7,6
Close grip pulldowns - 82.5x2 4x10 -ss- 1 arm rows 45# 4x 8,8,8,6
Bbell shrugs - 70# 3x10
Hammer Curls - 20# 4 x 8,8,8,7 will be upping the weight next week!!
Bbell curls - 40# 3x 8,8,6 debating on wether or not to up weight next week....

Had to skip the incline curls due to lack of time, We're going out of town and I was running waaayyyy late!!!

I'm really please that my weights are going up. Excited to see how all this hard work will pay off. Bob says my back is getting bigger, but heck, I can't tell. LOL!! Maybe one day I'll see it.....LOL!!

Have a great weekend everyone!!
Aim

[rich55]

Got into BLT early this morning before going to work. I was a little afraid to work out there today as I knew it my ME Push Day. After hitting my reps for the bench presses I knew it was time to up the weight, but for some reason I was intimidated. I gave myself a good pep talk and got 4 reps with the 50's!! I was very pleased.


AWESOME!!


Good workout this morning!! My weights are going up and I'm feeling pretty good. My own bodyweight has gone up as well. Is this a good thing? Well I hope it is. I was feeling a little flubbery (funny how the scale can mess with your emotions) and I'm sure a little of it is fat. However, I am getting stronger, so hopefully some of it is muscle as well.
James showed me the latest addition to the tires and all I've got to say is WOW THAT'S BIG!!! I definitley want to get to Hoover Dam with you all here in the very near future!! It looks like some brutal fun!!

Ok, onto the workout today:

Pullups - I did all of these wide grip today just to see if I've gotten stronger from doing nuetrals for 4 weeks. Hope you don't mind Rich..... 8xBW, 3x4 with 1/2" chain
BOR - 95# x 8,6,7,6
Close grip pulldowns - 82.5x2 4x10 -ss- 1 arm rows 45# 4x 8,8,8,6
Bbell shrugs - 70# 3x10
Hammer Curls - 20# 4 x 8,8,8,7 will be upping the weight next week!!
Bbell curls - 40# 3x 8,8,6 debating on wether or not to up weight next week....

Had to skip the incline curls due to lack of time, We're going out of town and I was running waaayyyy late!!!

I'm really please that my weights are going up. Excited to see how all this hard work will pay off. Bob says my back is getting bigger, but heck, I can't tell. LOL!! Maybe one day I'll see it.....LOL!!

Have a great weekend everyone!!
Aim

Sounds like it's working and you have to let go a bit to add some size. Just keep it mostly clean and keep those weights coming up!

[amyfit]

Another good day!!! Bob and I went to BLT and worked legs. I told Bob I needed to do 160# for the DL's today since I met my reps last week with 155#. I told him I would be happy to get 3 or 4 reps at 160#. Well, I not only got 160# I hit all 5 reps with it!! I was tempted to add more and go again, but didn't know if I should or if that would be pressing my luck. I decided not to look a gift horse in the mouth. LOL!!

Ok here's the morning:
DL's 45x12, 65x12, 95x8, 135x6, 160x5
Front squat on the Smith machine 55#x12, 95#x8
Alternating lunges - 65# 3x8
Leg curls - 85+1 3x10
Calves - 65# 4x20
Abs - weighted crunches 27.5# 1x15, v-situps - 1x15, hanging leg raises - 1x10, double crunches - 1x15

Have a good day!!!!
Aim

[amyfit]

Wow!!! Got into BLT today for DE upper body work. I must say I love the chains. And the T rows. Those fat gripz though, Whew! LOL!!

Speed Benches - Bar - 10, Bar and 1/2" Chains - 10, Chains and 5# plates - 6x3
Close grip incline press on Smith Machine - 30# plus bar (how much does that bar weigh? 35 or 45#?) 4x8
T-Rows - bar- 10, 25# - 8, 35# -6, 40# -6
Straight arm pulldown -ss- bent over laterals - 22.5# and 15# DB's 3x15 and 3x12
Fat Grip bbell curls - Oiy!!! 20# 1x10, 30# 2x10
Rope pressdowns - 27.5 3x10
Finished off with an incline walk on the treadmill for 20 min. Feeling good, but would've liked to see myself be able to handle a little heavier weights. LOL!!
Have a good day!!
Aim

[amyfit]

Had a rest day yesterday. Which was good because it was also mine and Bob's anniversary. We had a wonderful day celebrating. I was looking forward to getting in a great DE leg day today along with some bike riding for cardio. However, around 4 this morning I woke up to severe chest congestion and body aches. I went ahead and got up at 5:30 to go ahead do the workout. My body just didn't let me. It hurts to breathe and just brushing my teeth made my muscles ache. So I'm listening to my body and taking an extra day off. Hopefully tomorrow I'll be up to snuff for my max effort push day...........

Have a great day everyone!!
Aim

[amyfit]

Once again got up to go to BLT, but still have this chest cold! It's slowly moving it's way up as I can now feel it in my throat and head. A good thing....I know it's starting to leave my body. However, so as not to infect anyone at the gym or to run myself down anymore, I am taking another off day. Already missing the training......Uugh!

[amyfit]

Same senerio as yesterday, except it's gone back to the chest. Uugh....Missing my workouts terribly, but this cold is wiping me out. To top it off granddaughter is back in the hospital. Poor little thing. Monday Rich. I'll be back to BLT on Monday.

[amyfit]

Finally made it back into BLT today. Was wondering how I would do as I've lost 4lbs just from being sick this past week. Poor Bob is now getting it and he had to stop his workout early. I did ok. Hit 165# on the DL's with Terrell's help. He told me to try the sumo stance and stood there to make sure my form was correct and helped to push me through the set. Thanks Terrell!!

Here's my day:
DL's - 45x12, 65x12, 95x10, 135x8, 165x6
Front Squats - 45x12, 65x10, 95x8, 100x6
Staionary Lunges - 80# 3x10 BLT was busy this morning and I didn't want to get in the way, so I did these instead of alternating out on the floor.
Leg Curls - 85+1 3x10
Calves - 4x20 45#
By this time poor Bob was just standing there looking at me, so I told him we'd leave and I would do incline walking and abs later tonight after he got home from work. Looking forward to getting in there bright and early tomorrow!! I want to play with that new T row machine!!! Would that be ok in place of the other T rows? Or should I stick to the bar? Don't matter either way, just glad I'm getting better and able to workout again!!!
Have a good day everyone!!!
Aim

[amyfit]

Still batteling whatever this is that I've got. However I made it into BLT today for my DE upper body day. I tried out the row machine and thought, "eh, I'm too short for this to hit me right."
Now I don't know, though. My back is sore!! I didn't even use the poundages that I thought maybe I should use, because I want to make sure I could handle it without letting the bar slam to the ground before pushing it over to it's rack.

So my day.
Speed benches with chains. 10xbar, 10x 5/8" chains. Ok this was me being lazy since the 5/8's were already set up to go. LOL!! 6x3 of chains + 5lb plates
Close grip incline benches - Smith machine bar +35# in plates
T Rows - 25x10, 35x8, 40x6, 45x6
Straight arm pulldown -ss- rear delt flies - 22.5#+1 SAP 3x15, 15# RDF 3x12
Fat Grip Bbell curls - 30# 3x10
Ok, I changed up with the tri work. Sorry Rich. I had an urge to do close grip tricep bench presses instead, so I did. Back to the rope pressdowns on Friday, I promise!
60# 3x10

Got on the treadmill for 20 min for some incline work. With this bug, My HR was at 158. Higher than normal for me for incline walking even when I do mix some jogging on flats into it. Which I did..... Still not 100% yet. Summer colds.....Ugh!! LOL!!

Have a great night everyone!!
Aim

[amyfit]

Not a bad day today. Still battling this chest thing. Starting to wonder if it's bronchitis??
Either way, I pushed through for the most part. The squat jumps are really the only thing that got me. I lightened my weight for those and stopped when my lungs were begging for air.

Speed Squats - 90# 8x2
Speed DL's - 90# 6x2
Squat Jumps - 20# 3x10
Step ups - 30# 3x10 Since these are ss'd with the jump squats I was still quite winded and dropped my weight as well.
Abs -4x15

Looking forward to kickin' it with Philita tomorrow for Chest, Shoulders and Tri's!!!

Have a good day everyone!
Aim

[amyfit]

Well I finally broke down and went to the doctor yesterday. Turns out I have a bad case of bronchitis. No wonder I'm wore down and can hardly breathe!! Hopefully I'll be back to 100% by Monday. Can't wait to start feeling good again! Cardio has suffered considerably, but I have been trying to keep up with the weights.
Yesterday Philita went and hit it at BLT for Chest Shoulders and Tris. Today Bob and I hit Back and Bi's. I was a little dissapointed by both workouts. I just feel my intensity has been a little lacking. I'm going to chalk it up to being sick.......

Yesterday:
Flat DB Bench Press - 50x2. I was so unhappy with myself! The weights literally came crashing down on my chest. I hit complete failure and boy I wasn't happy. LOL!
Flat DB Flies 30# -ss- Incline DB Press 35# -4x10each. Got all 10 for the flies, but the presses were 10,6,7,7
Leaning DB laterals 10#,12#,12# - ss- rope pulldowns - 27.5#,27.5+1#, 32.5# 3x10 each
Standing Laterals - 3x10 15#
Pushups - 12,10,8

Today:
Neutral grip Pullups - 8xbw, 4 with 1/2" chain, 2x4 with 5/8" chain
BOR - 95# 8,7,8,7
Close Grip Pulldowns 82.5# -ss- 1 arm rows 45# 4x 10,10,7,9 for PD's, 4x 10,8,7,7 for 1arm rows
Shrugs - 25# DB's 3x10
Alternating hammer curls - 20# 4x8
DB curls - 15#DB's 3x10,10,8
Incline Curls - 10# 3x9,8,8

Have a good weekend everyone!!!
Aim

[amyfit]

The school year is starting up and things are getting busy! I had meeting yesterday so no time to post yesterday's workout. Today is my last day of summer break and tomorrow it's back to the work grindstone. LOL!!! Should be an interesting year, seeing as I'm now working out at BLT almost every time instead of at home. It'll take some adjusting, but I know I can do it!

Yesterday:
DL's - bar x 12, 65#x10, 85#8, 135# 8, 150# 2x6. I tried and tried to lift what I did last week, to no avail. Weird.....
Squats - bar x 10, 65# x 10, 95# x 8
I did walking Lunges today for a change of pace - 25# DB's 3x18 steps
Leg curls - 85# 3x10
Calf raises - 50# 4x20
Abs - 27.5 3x15

Today:
Speed Benches with chains - 15# + 1/2" chains 6x3
Close grip bench on smith machine - 40# 4x8
T-Rows - 10# 1x10, 30# 1x8, 50# 2x6
Straight arm pulldowns - 22.5#+2 3x15
Bent Over Laterals - 15# 3x12
Fat grip bbell curls - 20# Db 1x10 , 40# bbell 2x8 I had the DB's and wanted to drop weight, but James was there to save me from this error and I told Bob he was calling me a wouse without actually saying it! LOL!! So, I did the only thing I could and started curling with the bbell with the fat grips. He he he!!! Thanks James!!!!
Rope pressdowns - 27.5#+1 2x10, 32.5 1x6

Thanks again James for giving me some lighthearted harassment. I know I need it!!!

Have a great day everyone!!
Aim

[amyfit]

Not a bad workout today! Bob and I got into BLT early to hit chest, shoulders and tri's hard. When we left, we were both feeling throughly worked out!
Flat DB benches - 15# 1x16, 25# 1x12, 35# 1x8, 50# 1x4 on my own, and Bob helping me for the last 2 reps
Flate flies - 30# 3x10
Incline DB Press -35# 2x10, 1x9
Leaning side laterals - 12# 2x10, 1x8
DB OH ext - 30# 3x12
Military Press- 20# 3x10
Side Laterals - 15# 3x10
Pushups - 11,9,9
Early morning again tomorrow. Have to take the football team to Utica. Poor boys with all that equipment!

Have a great weekend everyone!!!
Aim

[amyfit]

So here we are 31 weeks out from the Buckeye as of yesterday. Yep, I'm already keeping track. LOL!! I've got a laser focus on what I want to achieve for the upcoming competition. Some people are telling me I'll burn myself out mentally, but I don't think so. It helped when last night a good friend and former employer of mine called me. I worked for Sherry about 10 years ago when I was a PT myself and taught group fitness classes at her studio. Her client Jerry, competed at the Buckeye this past April with me and he remembered me!! I was amazed!! Sherry was there too taking pictures and it was so good to see her again! Anyway, she called and asked me to help Jerry with his posing routine for his comp next month. After talking to her we found out that we're both doing the Buckeye this coming April!!! What fun!! We won't be in the same weight division. Sherry's got muscles I am dreaming of having!!!! But who knows maybe we'll be posing down against each other for the overall. I can dream.....LOL!!
I had to cut my workout short yesterday due to work, but hit biceps this morning since that's what I cut yesterday.
I didn't think I had a good workout, but I am sore this morning! For the life of me, I couldn't hit my pullups! So I said, "fine, when you meet a roadblock, take a detour." and went to do pulldowns instead. I would love to give my weights used, but like a dummy I left my notebook on my bus. I literally went straight to work!
I am wondering about my days. Wondering if I could swap my Fri Push ME day with my Sat Pull ME day.....I'm very worried abut my back thought maybe if I put this Friday instead of Saturday, maybe I could hit it even harder.? I don't know.....
Have a great Sunday Everyone!!
Aim

[MoEcho]

Hi Amy!! Been following for a while. 31 weeks till greatness!! :)

Cheers, Heidi

[amyfit]

Wow! I'm slacking on the journal!! LOL!! Getting back into the swing of work and working out is making me slide on the journaling.
Heidi - Great to hear from you!! Are you doing the Buckeye too?
So yesterday didn't go as planned. I kept feeling my form slipping on my DL's. Talk about frustrating!! I know it was too because my lower back is extremely sore today and my hamstrings and glutes - not so much. Oiy!
So I kept lightening until I felt I could keep form without straining my back.
Today was pretty good. I had to sub a couple of exercises due to my shoulder (again!!), but it's all good and it's seems to be on the mend.
Here's the workouts:
DL - 155 x6
Squats - 125 x4
walking lunges 25# DB's 3x10
Leg curls - 85+1 3x10
Calf raises - 50# 3x15

Today:
BOR - 10# 1x10, 35# 1x8, 55# 2x6
Straight arem pull downs - 22.5+13x15
BO laterals - 15# 3x12
BBell curls -30#3x10
rope pressdowns -27.5+2 3x10
Abs 4x10
Have a great night everyone!!
Aim

[amyfit]

I didn't make it into BLT today. I did workout at home however. My 2 year old grandson had a temp of 103.2 last night and was up every 2 hours! I couldn't leave him this morning, in case he woke up again and needed me. Little guys is still sick and I already know I won't be in again tomorrow. Although my home set up is nowhere near the quality of BLT, I am thankful that I have it here exactly for these instances.
I worked out back and bi's today instead of chest shoulders and tri's which was the idea I was tossing around last week. I'm happy I did. I was able to train with some pretty good intensity in spite of the lack of sleep.

Chin ups - BW all the way since I have no chains....8,6,6,6
2 arm rows - 35#DB's 4x8
Pulldowns - 70# 1x10, 75# 1x10, 80# 1x10, 85#1x10
1 arms rows - 35# 4x10
Shrugs - 35#DB's 3x10
Chinups - 8,7,7
Roatation Curls - 20# 3x10
Crazy 8's - 12# 3x8 each way
Neutral grip chinups - 8,8,8
I did not do Bbell work since he and I spent the night on the couch and that's where my barbell and bench are at.
So I went to the workout room where the DB's were and just hit it from there so I wouldn't disturb him. I'll be doing the same thing tomorrow......Bless his little heart.
Have a good weekend!!!!
Aim

[amyfit]

Well it's been a couple of sleepless nights over here with the grandson sick. I took yesterday as a rest day and did shoulders chest and tri's this morning. Bob didn't get up with me so I didn't have him as spotter and after 2 nights with almost no sleep I wasn't at my strongest. So I lightened my weights and increased my reps a bit. I thought it was better than skipping the workout entirely.
Flat bench presses - 20#DB 1x16, 25#DB 1x12, 35#DB 1x10, 85# bbell 1x10
Cable crossovers - 35# 4x10
Inline Bench press - 75# Bell 4x10
Leaning DB raises - 10# 3x12
Tricep pressdowns - 30# 3x12
Side laterals - 15# 3x10
Pushups - 16,12,12

Looking forward to going back to BLT tomorrow!!! Leg Day here I come!!!
Aim

[amyfit]

Yep, totally slacking on the journal. It's been a busy week, but I HAVE been training!!! I'm hitting my weights and even did a small increase to my bent over rows today. The only mistake I made was this past Tuesday I did close grip pulldowns instead of straight arm pulldowns. I realized I got my days mixed up and so supersetted straight arm pulldowns with my one arm rows. I did go to BLT on Monday and must say I was very disappointed with myself. My weights are decreasing!!! WHAT?!?!? A friend told me that maybe I should eat a strachy carb with my dinner since I'm not prepping right now. I did do that last night and felt pretty good this a.m. I will try it again tonight for tomorrow's workout and again Sunday night for Monday's workout. If that's ok with you, Rich.....? It felt weird not going into BLT this monrning. I can't wait to see the new gym!!!! Until You all reopen, I will continue to train hard here at home and hopefully meet up for a leg training session to I can't find out what I'm doing wrong....
Today:
Pullups - 8,6,7,6
Bentover Rows - 95# 2x8, 97.5 2x8
Straight arm pulldowns - 35# 4x10
1 arm rows - 35#DB 4x12
Shrugs - 35#DB's 3x10
Hammer Curls - 22.5# 3x10
BBell Curls -35# 3 x 10,8,7
Incline curls - 12#DB's 3 x 10,7,7

Have a great weekend everyone!!

[MuscleMom]

Been on vaca...now Im back and following again :)

[amyfit]

Sweet!!! Hope you had a great vacation!!!
Today was Chest Shoulders and Tri's. Since BLT is closed for their move, I worked out at home again today. Bob was here to help me but I'll admit, I was a little disappointed with my bench press. I tried out 105# and got three reps, but I felt I wasn't lowering the bar enough to fully stretch the muscles. I was right. I lowered the weight to 100# and concentrated on the lowering, got a great strtch, and guess what? I could only get 3 reps. Sigh.
So here's the day:
Flat bench - 65#1x16, 75# 1x12, 85# 1x8, 100# 1x3
Flat flies - 25# 4x12
Incline benches - 75# 4x 10,8,,8,7
Leaning laterals - 10# 3x10
rope pressdowns 25# 3x10
Standing laterals - 15# 3x10
tricep dips BW - 3x12
Pushups - 10,8,8,

Have a great weekend!!
Aim

[amyfit]

Wow!!! What a difference from last week!! Today I got my bench at 100# for all 6 reps!! My goal was 4, but 6 it was! WAAHOO!
It's been a great workout week. I'm hitting my reps and my weights. My rows are at 97.5#, My DL's had to stop at 155# cause that's all I could load on my bar. Pull downs are at 90#.
I'm getting ready to go away for the weekend, but wanted to post and get this all down. Can't wait to get into the new BLT and play!!
Have a great weekend everyone!!
Aim

[amyfit]

What a great day!! I finally got to go see the new BLT and all I can say is WOW!!! I was in awe! Love the place Rich and James!!!
I took a week off last week to heal up a little. I've been having some nagging shoulder and inner elbow pain on my right side. Ahhh....getting older. LOL!!
I went in there and and decided to do an upper body workout today. The week off was just what I needed! I went up in weights that I thought I couldn't get past!! I was flying high!
Pullups - 10,5,4,4,
UH BOR - 115# 5x5
Close grip pulldowns - 80# 3x10 Ok, I have to now, why is the machine set with the weight plate higher? I know there's a reason....I'm figuring to hit more middle back? Inquiring minds want to know! LOL!!
2 arm DB rows - 40# 10, 6,6
Incline Bbell press - 95# 5x5
Flat DB bench press - 35# 3x10
DB OH press - 25# 3x10
Upright Rows - 45# 3x10
Bbell curls - 45# 3x10
OH extensions - 35# (1 DB) 3x10

I finished this up by taking the cross country team to a meet and running the course with them.
Can't wait to get back into BLT Monday to hit legs!!
Have a good weekend everyone!!
Aim

[SeaSiren]

Loved reading through your journal .... will be following :)

[amyfit]

Ok, so I'm a year behind. I've been suffering from a shoulder injury that has left me unable to train and depressed. I just started working out again this April and while there is still some pain, I'm doing my best to work around the shoulder so I can make it to the Cardinal this year!!!
Met with Rich yesterday for him to evaluate me and it think it went fairly well. He told me what I already knew. I'm out of practice and my upper body has lost some size due to the injury. I will have to be very careful on how I work it to bring it back up. Back, chest, and shoulder exercises all aggervate it. Heck, even some tri exercise do too.
My goal for this year is to get on stage and be competitve in my divisions. I don't have any grand illusions of winning my procard, but I certainly want to place, and place high. Hopefully, that's realistic............
Today is a rest day for me, tomorrow I will start journalling again.

Amy

[MuscleMom]

So good to see you again! :)

[amyfit]

Thanks!! Good to be back!!!!!!!!!!

[andyboi]

hey Amy! I have shoulder pain too and can hardly do chest, shoulder and bicep work! it's in the collarbone region. sucks.

[amyfit]

If you haven't already, get it looked at. I put off getting mine looked at for almost 6 months. And as a result, had to take off almost 6 months from training. I'm glad I have a doctor who doesn't believe too much in surgery, but this recovery has really been a depressing battle. And it's not even fully healed yet. I can't even walk my dog without my shoulder screaming in pain a couple of hours later. Get it looked at........ Good luck!!

[amyfit]

So far I think this week has been pretty good. My legs were still sore from Saturday's workout with Philita, so instead of back and hams I made it back and shoulders. I'm trying my best to REALLY be careful with my shoulders! Tuesday was Chest and arms and Wensday was Legs. Boy am I feeling them today!! I was feeling my shoulder some yesterday and I got worried. Sometimes even walking the dog even bothers them!!
Today is a cardio day. I've really got to step up the cardio. I just don't have the love for it like I once did. This weekend makes 18 weeks out. Gotta get serious!!!!!

[RichKnapp]

Good thing going here. I look forward to seeing you at the Cardinal.

[amyfit]

Thanks Rich!!! Looking forward to seeing you too!!!!