United StatesFLog entries
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Week 2 WSSC challenge
A1 BB deadlift 3 sets 65X20 A2 DB shoulder Press 15'sX20 , 2 sets 20'sX20 B2 Bulgarian Split Squats 3 sets, no weight 20 reps per leg (man, these are STILL a biotch! ) B2 DB pullover 35X20 , 2 sets 36.25X20 C1 Hip Thigh Ext - 2 sets of ...
by: asimmer on: 2008/04/07 -
Day 5 WSSC
A1 squats 95lbsx20, 96.25X20X2 sets (added platemates) A2 t-push-ups 7/side, 6/side, 6/side :) B1 step-ups 3 sets 10 lb med ballX20 reps perside B2 Seated band row to neck blue & yellow band 3 sets of 20 reps C1 Supine Hip Ext Leg Curl...
by: asimmer on: 2008/04/04 -
Day 4 WSSC
Did 30 minutes cardio on elliptical and wakled the dogs twice! yay! Spring!
by: asimmer on: 2008/04/03 -
Day 3 WSSC challenge
Workout 2: This was tough today - not sure if it was because I cleaned for 2 hours before my workout or what...but whew! A1 DB deadlift 3 sets 30'sX20 A2 DB shoulder Press 3 sets 15'sX20 B2 Bulgarian Split Squats 3 sets, no weight 20 rep...
by: asimmer on: 2008/04/02 -
Day 2 WSSC challenge
Did HIIT, 15 minutes 4 up intervals. Also did my pt exercises for my knees and rotator cuff exercises :) Will post eats later!
by: asimmer on: 2008/04/01 -
1st day WSSC Challenge
Nice workout - easing into it, kept it pretty light. i really like this workout - took about 1/2 hour! A1 squats 3 sets 95lbsx20 A2 t-push-ups 2 sets 6 per side and last set 5 per side (humbling, lol) B1 step-ups bodyweightX20 reps per side...
by: asimmer on: 2008/03/31 -
Rehabbing knees, strengthening hams and glutes...
Been doing cardio, walking the dogs (YAY! SUNSHINE!!!) and doing my PT exercises. Not lifting upper body right now because I seem to be having some overall pain thing giong on...not sure what that is about but I will keep doing cardio and cut out ...
by: asimmer on: 2008/03/20 -
Sully plan, phase 1, week 3, day 2 again :)
Wednesday - Legs extremely sore! Did upper Body Horizontal : A Incline DB Press 50'sX8, 55'sX6, 60'sX4, 45'sX10 B Bentover rows 140X8, 145X6, 155X4, 135X10 C1 Wide grip bench to neck 135X8 , 135X8, 140X6, 140X6 C2 Seated low row 125X8 ...
by: asimmer on: 2008/03/13 -
Legs!!!!! Sully Plan, week 3 repeated, Day 1
I worked legs! yay! Not quite up to full weight, but a really good workout! A Squats I warmed up a lot before the working sets with lighter weight squats to make sure my knee was good... 155X10, 175X8 185X6 205X4 135X20 B1 Hack Squats 90X...
by: asimmer on: 2008/03/10 -
Sully plan, phase 1, week 3, day 4
Upper Body Vertical - A neat thing today - my daughter didn't have school so she came to the gym and walked on the treadmill (the promise of being able to watch cartoons while walking convinced her) and then she even did some supervised weight lif...
by: asimmer on: 2008/03/07 -
Lightest Leg Day Ever :)
So, I am really proud of myself for not letting my ego dictate the weight and just going in and kind of 'checking out' what my knee would allow. It was very light and not bad feeling :) Next time I will incraese the workload a little and see how i...
by: asimmer on: 2008/03/06 -
Sully plan, phase 1, week 3
Thanks, everyone! I am almost 100% over my cold - still a scratchy throat in the morning, but feeling pretty good otherwise. Went in with the intention of doing lower body but my knee was really funky when I did warm-up squats with the bar, and...
by: asimmer on: 2008/03/04 -
Sully plan, phase 1, week 2, day 4
Body comp this morning - a false high I think because I had too much sodium and not enough water last night (out for mexican food with some friends)...so - next weekend I am sure it will be much better! Anyhow - the comp pissed me off so I lifted ...
by: asimmer on: 2008/02/23 -
Sully plan, phase 1, week 2, day 3
Enough numbers for you? LOL Thanks for the tip, Tim, I do drink mint tea but never think to drink it when it would be beneficial, lol. Lower Body, Hip dominant Warm-up tread mill, walk, jog, walk, 5 minutes light deadlifts A SLDL 18...
by: asimmer on: 2008/02/22 -
Sully Plan, week 2, day 2 upper body horizontal
Today I was undecided about working out at home or going to the gym (9 below zero out today, blech)...but I decided that 1) I need a spotter on some things and 2) If I didn't go to the gym I wouldn't get out of the house at all today:help: I wa...
by: asimmer on: 2008/02/19 -
Sully plan, week 2, day 1 lower body quad dominant
I gues I never did post the weekend food - it was all good, except Sunday evening...when the siren call of the doritos that I resisted on Saturday night (I ate veggies instead while everyone else ate doritos) got tooo strong and I ate doritos. Ble...
by: asimmer on: 2008/02/18 -
Day 4, week one, phase one Sully plan
TGIF!!!!! Day 4 workout - upper body vertical: I had a good workout, not balls to the wall, but not slacking, either. Really felt my lats Warm-up, elliptical and 2 sets seated press at 80 then 110. A Seated Press to front 130X8, 140...
by: asimmer on: 2008/02/15 -
Day 3 week one Sully Plan
Wednesday I did cardio and abs.. Okay - today was ruff. Legs still wonky and not cooperating. Went to th egym anyhow and tried, LOL. Anything that was pretty much pure hamstring was fine. Anything involvong the quads too much was sharp burnin...
by: asimmer on: 2008/02/15 -
Day 2 Sully Plan
Okay - Just gonna say it once - holy crap my legs are sore. Week one, day 2 upper body, horizontal dominant Warm-up elliptical and push-ups A Incline BB Press 115X8, 125X6, 135X4, 115X10 B Bentover BB row 135X8, 145X6, 155X45, 135X10 ...
by: asimmer on: 2008/02/12 -
New Routine
I worked shoulders today - a new routine. It is kind of different and will take a little getting used to. I am also reading up on the workout Mark recommended. Maybe I will do this routine for 5 weeks and then try the other one...we will see. S...
by: asimmer on: 2008/01/15 -
High energy Thursday
I had a great workout on Thursday, except that I went to a different gym location and it smelled like Gorillas and didn't have very good equipment set-up. Warmed up 3 minutes Treadmill Arm Day I did one-minute stepping intervals between...
by: asimmer on: 2008/01/11 -
Wednesday - finally got on that stepmill...
I had a really good workout today. Went to a gym location that has a stepmill and did the following: Back day Warm-up elliptical 3 minutes, light db rows one arm db rows (cuz some guys were using the rack...) 35X12, 45X10, 50X8 assisted ...
by: asimmer on: 2008/01/09 -
Been logging on the OTHER site, lol
Yeah, I love multi-tasking - vacuuming and all that to warm-up...but it really only works when I workout at home :p I am super tired today - drank too much water before bed and was up nearly every hour to pee (I know, TMI, lol)... I did do 3...
by: asimmer on: 2008/01/07 -
Been a busy bee :)
I hit a personal best on Tuesday - 200 pounds on the stiff-legged deadlift - 8 reps nice and clean, probably could have done 10 but I knew I had to bike home I have been working out all week, just haven't been online... Been doing 20 minutes c...
by: asimmer on: 2007/09/27 -
Friday & Saturday
Friday I was feeling fat and crabby :( I got up and did 25 minutes cardio and AM yoga. Low carb all day....super hungry... At the gym - Arms warm-up elliptical & light tri presses Close grip bench 130X12,140X12:), 150X10 skullcrushers 45X...
by: asimmer on: 2007/09/22 -
Wednesday - Rest/cardio and Thursday - Shoulders
On Wednesday morning I did 30 minutes random program level 6 on the elliptical, Wednesday eveninig I did 45 mins hills program on the bike and followed up with rotator cuff exercises. On Thursday I was really tired...got up and did 20 min hills...
by: asimmer on: 2007/09/21 -
Back day :)
I got up and did 30 minutes thios morning on the elliptical. I rode the bike an hour last night, low intensity. Today was Back and hammies and was a good workout! One of those excellent workouts where you can feel the crunching contraction ...
by: asimmer on: 2007/09/18 -
Back - almost full strength :(
Got up and did 20 minutes on the elliptical this morning... I hit the gym and did Chest/Calves/Abs, I was a little disappointed in my lifts but I guess i am still a little fatigued/sick, so i will take what i can get this week :) Warm-up 3 m...
by: asimmer on: 2007/09/17 -
Friday....
I worked arms and shoulders on Friday, after taking Wecnesday/Thursday off (I did do cardio and cleaned house like a fiend) I didn't work legs on Saturday - I have a cold or allergies or both and Brian said to rest up....
by: asimmer on: 2007/09/09 -
Monday & Tuesday
Monday - Chest and Calves: Warm-up elliptical, push-ups 15 flat, 12 decline, 12 incline - trying to lpyo them, not getting too far up :( DB Incline presses 45'sX12, 50'sX12, 55'sX10 :) Flat bench (incline bench was unavailable) 115X12, 135X12...
by: asimmer on: 2007/09/04 -
Friday and Saturday
Friday I had a good arm workout and did 20 minutes HIIT. My stomach was upset all day, so my eating was affected. I ate mashed potatoes for dinner...not low carb, LOL. This morning I had the best leg workout I have had in weeks...very suprising...
by: asimmer on: 2007/09/01 -
Thursday - tired today....
Not quite enough sleep last night... Got up and did 20 minutes on the elliptical. At the gym I worked shoulders - no big great workout, a lot of stuff sucked more than it should have..oh well. One of those days. Food was all clean yesterday...
by: asimmer on: 2007/08/30 -
Monday and Tuesday
Monday - got up, did 20 minutes eliptical, level 8 Went to chiropractor - lots of good news (my bones are beautiful, thick and healthy, my lungs look really good...) a little bad news - some arthritic changes in my neck..and my lumbar/sacral ar...
by: asimmer on: 2007/08/28 -
Back from vacation :)
Well, I did really good the first three days - I set an alarm clock and got up before everyone and snuck into town to hit the gym. I ate clean for the first 3 days, too...then it all went out the window :) We were active the whole vacation, hiking...
by: asimmer on: 2007/08/26 -
Shoulders with Brian...
Down 2 pounds today! we didn't do body comp cuz he couldn't find the book, grrr. but I am sure it is bodyfat down :) warm-up elliptical 3 minutes, light db presses Overhead DB presses 35'sX12, 40'sX10, 45'sX8dropX6dropX8 Seated barbell pres...
by: asimmer on: 2007/08/18 -
Thursday - rest
I rode the bike for 45 minutes last night. Got up this morning and did a walk/climb/walk/run interval program on the treadmill for 30 minutes... my hip is not happy - going to a new chiropractor tomorrow :)
by: asimmer on: 2007/08/16 -
Wednesday - Arms instead of rest...
I did 30 minutes on the bike last night. This morning I worked arms because I am going to work shoulders with Brian on saturday, so i wanted some space between arms and shoulders. I will rest tomorrow and do legs Friday. I had a really good ...
by: asimmer on: 2007/08/15 -
Tuesday - back day
I rode the bike last night for 45 minutes..... This morning I had an awesome back/hamstring workout: Warm-up 2 minutes elliptical, assisted pull-ups 3 sets BOR reverse grip 95X12, 115X10, 125X9 close grip pulldown 100x12, 120X10, 130X8 n...
by: asimmer on: 2007/08/14 -
Friday, Saturday and lumberjack weekend...
Friday I worked Arms and did 20 minutes of cardio, Saturday Am was legs w/Brian (he killed me)and then all day Saturday and Sunday was clean-up after a huge tree fell in our yard and on our truck and garage....lots of hauling, sawing and raking! P...
by: asimmer on: 2007/08/13 -
Wednesday and Thursday
Wednesday - rest day. cardio 45 minutes in the morning, fairly low intensity (HR ave 135) Thursday: Shoulders/Traps/Abs Warm-up 3 minutes elliptical, light presses DB overhead seated presses 30'sx12, 35'sx12, 40'sx10, 45'sX6 :) Standing ov...
by: asimmer on: 2007/08/09 -
Tuesday - a little less spastic :p
Back and hammies: Warm-up - 3 minutes elliptical, 3 sets light assisted pull-upsX10 BOR reverse grip 95x12, 115X10, 125X8 close-grip pulldown 100X12, 120X10, 130X8 :) wide cable row 100X12, 105X10, 110X8 seated leg curl 100X12, 120X10, 140X8 ...
by: asimmer on: 2007/08/07 -
Monday - Birthday workout!
I got up(after sleeping in (: ), had my fast twitch and hit the gym..... I took a different thermogenic today before training and it made me completely spastic, my nervous system was freaking out, my arms and legs were shaking, not good. So, co...
by: asimmer on: 2007/08/07 -
Saturday - Legs and an Exam...
Brian did my body comp again today - I am down 3 pounds and half a percent of bodyfat :) Leg day - m y favorite! Warm-up light leg extensions Leg ext 100X12, 120X12, 140X8dropX8dropX8 Leg press 270X12, 360X12, 410 to failure Squats narrow - o...
by: asimmer on: 2007/08/05 -
Friday - TGIF
I am tired but good tired come today! Got up and hit the gym first thing - really liking that! Arms: Warm-up 4 minutes elliptical, push-ups, light set presses Closegrip bench press 120X12, 130X10, 140X8 skull crushers 45X12, 55X8, 55X...
by: asimmer on: 2007/08/03