So I've been MIA for over two months. I ate what I wanted, went on a few vacations, drank way too much, and of course, got fatter. I didn't lose control as much as was utterly bored. And I got bored eating whatever I wanted too. I also feel like a slug not working out my knees are just begining to ache again, so back on track I go! Last week I said to my dad, let's start up again monday....waaah I don't feel good says he. Ok fine, when??? So we planned for today. I behaved all day foodwise too. No beer either.

And we did it.

I knew better than to try and start off where I left off weight wise. So we will work our way up. My dad tried to keep going up in weight doing lat raises and I had to yell at him to stop before he hurt himself and stay at the lower weight.

Today was chest/shoulders, a short workout thanks to wee wee the dog!

CHEST/SHOULDERS

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

At this point we realized my dog whizzed on the dumbbells again So we spent 20 minutes moving & cleaning them all.

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Tomorrow is back and I am looking forward to it!!!

Regular Deadlift
142 X 12
152 X 10
162 X 8

Good Mornings
102 X 12
112 X 10
122 X 8

Weighted Supine Rows
(using own bodyweight)
~227 X 12 (I've only done these once, I'll try!)
227 X 10
227 X 8

BB Bent Arm Pullovers
62 X 12
72 X 10
82 X 8

If I fail at any of these new exercises or really suck at them, I will do lat pulldowns, otherwise I will leave them out.

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Hey Red Thanks for the welcome back. I see from your stats that you are still doing well, that's great!

Oi vey am I sore today! We just finished up back. I actually failed doing BB bent pullovers! It was only the second or third time doing em I think. My dad wasn't even paying attention. I said "help me!" and almost had my arms to the floor behind my head before he got it.

Tomorrow is cardio. And I WILL do SOMETHING! Even if it's rake the leaves and dispose of them. I do have my deathmill too. If it doesn't rain I'll do yardwork.

It's on! Today I get back on the wagon I never should have let myself fall off of. I feel like crap, my back hurts all the time, and I can't frickin breathe. So, back to what works. Hopefully, I can focus all my pent up stress into my workouts again. I am afraid to find out just how much I weigh. I'm thinking 350ish. The treadmill is going to scream get of me! again

The short term goal is: 90 days until my sister's wedding (May 13), I'm the maid of honor. I want to lose as much fat as I can, so I won't look like a bloated dead whale as much. Long term goals are: get back to where I was!!!! *slaps self*

My BF has stated he will not be working out with me and will not be eating the way I do, except for dinner (I refuse to make 2 meals). This screws things up. He told me "why can't you lift like a girl?!", which REALLY ticked me off. I am hoping my dad will hear me working out and want to join in, I don't dare push him to or ask him. Maybe if he'll just spot for me.

Today I will attempt to get the BF to assist me in getting the treadmill upstairs. Then I plan to do 20 mins of cardio. I want to get off my albuterol inhaler, and cardio will help with that. After cardio, I plan to do chest/shoulders. I am looking forward to being sore tomorrow!

I have to reread my own drivel sometime today-tomorrow and figure out how much creatine and glutamine I was taking. I believe it was 1 spoon (5G) of creatine and 2 glutamine (10g) but I want to check before I start taking it again. Not looking forward to nasty a$$ protein shakes.

CHEST/SHOULDERS

Flat BB Bench Press
70 X 12
75 X 10
80 X 8

Incline BB Bench Press
70 X 12
75 X 10
80 X 8

Incline DB Flyes
20 X 12
25 X 10
30 X 8

DB Flyes (flat bench)
20 X 12
25 X 10
30 X 8

DB Pullovers
15 X 12
20 X 10
25 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
15 X 12
20 X 10
25 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Thanks Galatia

I have motivation, yesh! But no energy last week! I chalk that up to not eating as many cals or enough protein. Just felt like crap most of the week. I was a slug. No workouts last week.

I am planning to work out today Good day to do it, I have off from work. Will do chest as posted above. May or may not get cardio in if I can get the tradmill up here

Well, day 1 down! I did everything but the seated rear lateral raises. I had a brain fart and couldn't remember how to do em. On my second set of flat bench DB flyes, my left shoulder started to pinch so I stopped, rested and tried again, hurt more, so I stopped that and moved on. It must've been when I was trying to pick the bar up doing the incline BB benches, on the second set I called my dad and asked him to pass me the bar. It sure felt good though while I was working out. Didn't realize how much I missed that feeling.

So tomorrow is back day. Will post after I finish it. It should be a grueling workout. And I should be crying like a baby on Wednesday. Forcing down my yecky Syntrax Nectar now. Wiiith glutamine & creatine!

Good to see you still sticking to it DL

I'm back. Not the same but I'm back. Gym logs will be starting shortly.

This time it's for real. This time I WILL get back my strength, I WILL run again. No more albuterol! This time there will be no falling off the wagon. I post this for myself to go back and read when I feel like crap and want to give up. I don't have many excuses anymore, I sold my vending business for the time being, I have plenty of time for my workouts and to eat right and prepare for them. That's why I'm posting this now, as I have to make sure I have got the form down for each of these exercises, it's been so long.

I am mentally ready to start this up and actually looking forward to getting back into the groove of things. I miss the pain of a good grueling workout. I gotta go check my glutamine and creatine and make sure it's still good....And crap I may need some more Nectar. I bought myself a new pair of lifting gloves that don't stink The only roadblock I see is I have no training partner. Perhaps my dad will hear me clunking around up here and come watch and spot me at least.

Edited to say I am going to do a cardio warmup before I lift. And some serious stretching.

LONG TERM GOALS:
Get asthma under control
Prevent getting diabetes (I'm getting borderline I just know it)
Get back to running even though I despise it (will help with asthma)
Get some energy back

First workout is Monday, Chest & Shoulders. I expect there may be some tweaking of starting weights.

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

I did my workout today, 15 minute warm up cardio followed by chest/shoulders. I did go very light on the weights today, but not too light. And I went nuts on flyes as it was toward the tail end of my workout and I felt good. I felt that burn I missed. Tomorrow I will do a half hour cardio.

Note to self: Work on wrist strengthening exercises. Right wrist hurts bad on the right side of it after lifting today. I can't wait for leg day!

Today is back day and I'm still sore from Monday. After perusing exrx.net some more, I have selected some different exercises than I have done before. I am moving good mornings and regular deadlifts to leg day, as much as I hate them.

Fifteen minutes of cardio to warm up with, more if I can stand it.

Barbell Bent Over Row (going light and see how it goes my back is still sore from doing DB pullovers on the bench)
102 X 12
112 X 10
122 X 8

DB Lying Row
15 X 12
20 X 10
25 X 8

Cable Underhand Pulldowns
50 X 12
55 X 10
60 X 8

Cable Rear Pulldowns
50 X 12
55 X 10
60 X 8

I think I may finish off with some DB shrugs as this workout doesn't seem too lengthy.
30 X 12
35 X 10
40 X 8

Back day was chaotic!!! My cell phone was ringing, my two way going off, my best friend came over, the regular phone ringing. So, I got it all done though, even some cardio. During the second set of BB bent over rows my lower back started tweaking so I stayed at that weight for the next set. The DB lying rows didn't go well, my bench is too low. So, I swapped them for some regular old lat pull downs.

I need to eat some protein today. By the time I had my first meal it was after 4 pm. Maybe eat some chicken after raids...

Tomorrow is leg day! I have no idea what kind of poundages I can still move with my legs, so I'm guessing for now. And I hope my cat didn't pee on the barbell cushion I use for squats or else I get them red welts my bf hates so much. I call em war wounds and wear em wiiiith pride!

LEGS
Squat
110 X 12
120 X 10
130 X 8

SUMO SQUATS
60? X 12
70 X 10
80 X 8

Straight Legged Deadlift
90 X 12
100 X 10
110 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

I can barely move today. Every part of me hurts, from my neck all the way down to my hammies. So, I postponed leg day till tomorrow, as I usually take a day after back anyway if I remember correctly. I'm pushing myself trying to catch up for starting on a Monday instead of a Sunday. I can't wait till I move soon and get one of them jaccuuzi spa tubs, cause I need one bad!

I did my leg workout, despite hurting still, I pushed through the pain and did it anyhow I was surprised I could bump my squats up a bit, I ended up doing
102 X 12
122 X 10
142 X 8
I could have gone heavier, but I didn't want to over do it just yet.

I was able to go heavier on the sumo squats too. A lot heavier I can barely walk now.
102 X 12
122 X 10
142 X 8

Good mornings and deadlifts were excruciating, even at light weights. My upper back is just regular, dealable, to be expected muscle soreness. The pain in my lower back is a deep pain. I may have pulled something futzing around doing them stupid DB pullovers on Monday. So, I did reverse pyramids (8/10/12) & went lighter and did what I could. Then I cleaned my house some. Fun schtuff. Oh and my cats did not whizzilate on my barbell cushion