I tried posting last night; but it was not to be. Between the traffic on this site from all the pro LC articles on the web and Rogers being 'rogers' I couldn't do much more than play freecell

Yesterday: DOMSday, 30 minutes moderate cardio on empty tummy in the a.m. Nothing else... almost felt guilty but it just wan't going to happen... hammies started to join the quads and glutes in a chorus of whimpers yesterday afternoon (and still are); Managed a 40 minute workout this morning though (on very low tension!)

Tonight, planning back, triceps and maybe abs.

Nat

Despite the sore lower quadrant and a persistently annoying wrist I got in tonights workout:

15 minutes moderate intensity cardio (warm up)

Back
Barbell Rows, 4 sets, 8 reps, static contraction on last rep
8x45 lbs (warm up)
8x95 lbs, held last rep for 15 secs
8x95 lbs, held last rep for 10 secs
8x95 lbs, held last rep for 15 secs (grit your teeth and Just do it!)

Decline EZ curl pull overs, 3 sets, 10 reps, SC last rep
10x40 lbs, held last rep for 10 secs
10x40 lbs, held last rep for 10 secs
8x40 lbs, held last rep for 10 secs

Wide Grip Lat Pulldowns, 3 sets, 12 reps, SC last rep
12x50 lbs, held last rep for 10 secs
12x50 lbs, held last rep for 10 secs
12x50 lbs, held last rep for 15 secs

Seated Rows, 3 sets, 10 reps, SC last rep
10x50 lbs, HLR4 10 secs
10x50 lbs, HLR4 10 secs
10x50 lbs, HLR4 20 secs

Triceps
Skull Crushers, 3 sets, 12 reps, SC last rep 10 secs
12x40 lbs, HLR4 10 secs
12x40 lbs, HLR4 15 secs
12x40 lbs, HLR4 10 secs

Tricep push downs, 3 sets, 10 reps
10x30 lbs
10x30 lbs
10x30 lbs, HLR4 15 secs

One armed tricep extenstion3 sets, 12 reps, very slow
12x10 lbs
10x15 lbs
15x10 lbs

Kickbacks, 3 sets, 12 reps, squeeze & pause
12x15 lbs, squeeze at peak
12x15 lbs, SaP
12x15 lbs, Sap

Lots of stretching, glutamine (10g), creatine (5g), whey & dextrose (smarties / rockets).

Nat

holy moly muscle woman!!
Go girl!
you must be wasting away to nothing!!!

keep up the good work!!!
j

Hey there D! "waisting" away is the idea

Cardio day! 40 minutes this morning, mod intensity on empty stomach.

Am planning another session after work with some ab work (now that I can tighten them w/o wincing) but I'm not feeling 100%; there's something nasty and gastro-intestinal going around work and I think it just stopped by my office, tummy is not happy.

Find out soon enough
Nat

Hope you feel better soon Nat. There's a few people off work here too, but so far I have been lucky *knock on wood*

Why so much cardio nowdays Nat?

Lesley

'Cause I can !! And because I can only lift every few days (once the pain goes away). The closer you get to goal the more the calories - or rather, the deficit - count(s). I'm on a mission, Les!

Nat

Nat,
Can you elaborate so a wookie can understand? Thanks!

No kidding!

Lesley

I agree with the wookie... teehee, explain please...

Well I got in some of this evening's cardio; but not all of it. Very definitely under the weather; very definitely g.i. (and I don't mean the glycemic index). Planning on spending tomorrow in bed; if not in the bathroom

Linda, I replied to Jerry in his journal earlier today

Nat

Well it may not have been the smartest move at the time but it sure made me feel better afterward.

This Morning :
40 minutes moderate cardio, empty stomach

This Evening :
Biceps:
Superset 1
Incline alternating curls 4 sets, 12 reps, squeeze / pause
12x20lbs
12x30lbs
12x30lbs
12x20lbs

Preacher Curls4 sets, 10 reps, squeeze at peak
10x10lbs
10x15lbs
10x15lbs
10x15lbs

superset 2
cable 21s4 sets, 21 reps, all with 15lbs
EZ Curls4 sets, 10 reps, all with 35lbs

superset 3
reverse curls3 sets, 10 reps, all with 30 lbs
Hammer curls3 sets, 8 reps, squeeze at peak
8x20lbs
8x30lbs
8x30lbs

Shoulders
Y,T & I (Rotator cuff strengthening exercises), 2 sets, 8 reps
Bent arm lat raise, 4 sets, 10 reps, HLR4 10secs
10x20lbs
10x30lbs
8x30lbs; strip to 20lbsx6 reps
8x30lbs; strip to 20lbsx5 reps

Revese Flyes, 3 sets, 10 reps, HLR4 10secs
10x20lbs
10x20lbs
8x30lbs

Presses, 4 sets, pyramid reps
14x20lbs
12x30lbs
10x30lbs
8x44lbs
14x20lbs

Stretching, creatine, rockets and some steak after The Stretching. Triceps are still sore from Wed so a few weights had to be lowered. Tomorrow is Free Day - mexican night here we come

Nat

Mexican you say! You know Detroit has a mexican town and it is very authentic. In one place they have ladies behind the counter making homemade tortillas. They make all they use at the restaurant by hand. What a difference between the factory tortillas and the homemade ones. As you can guess I haven't been to mexican town too much in a long time. I actually could eat pretty well there as they have a buffet with barbacoa and other meats. They don't have much in the way of veggies though so my dinner would not be very balanced. This is what I am striving for more and more. You know Nat. Last month when I was struggling week by week to lose weight I was kind of doing induction and my diet pretty much sucked. Since I have been balancing things a little more with the gym I feel much better. Just thought I would stick my furry face in here a bit.

...but just for kicks I put in my 7 hours of 'light' housecleaning (light my ever shrinking butt) into fitday..... 1135 calories. No wonder I'm ready for the comfy chair! House is clean, I have a blister on my thumb from the vacuum and my manicure is a wreck. May actually take tomorrow off too

Nat

hehehe

Sorry I didn't clean your house yesterday when I hit mine. But you know you are a fair stretch away from Dallas missy

Hope that blister goes away fast and I do hope you got rid of that bug you had yesterday.

I am going shopping tomorrow for Tday stuff. Looks like it is just going to be hubby and I since the families have gone in all different directions. He has to work before and after Tday so we can't travel far. Just as well...it won't throw my workout off schedule

Take care toots

Hey there miss kitty cat. I am bugfree (knocking on wood) and feeling much better, tanks

I didn't take yesterday off, but I did take it easy on myself. Only 30 minutes cardio and a few new killer ab exercises.

Had a horrible night's sleep last night but still managed todays workouts:

5:50 a.m. 40 minutes cardio, mod intensity
5:00 p.m. 40 minutes cardio, mod intensity

Cheers,
Cardio Queen