Fit to be Bride

[cappuccino]

my upper body is sore, forearms/elbows, lats and quads too. Some ab soreness too

food has been good. Still not counting but no binges or out of control peanut butter eating

next week I'll be traveling so menu will be difficult. Russ is going to scout out a nearby gym to keep us on track with workouts away from JPFitness

[cappuccino]

Yesterday turned out to be off day. met with a couple of realtors and got the stress juices flowing. Today's realtor meetings actually got me excited. Now just have to put the petal to the metal and do the last spiffing up of my house to make it market ready.

Workout A
(after foam rollind and mobility)

1) BB SS 2x15: 60lbs
1b) BB row: 2x15 60lbs
up 5lbs on the SS, same on BB row.

2a) low cable pull-through 2x15: 80, 90lbs
2b) standing DB press 2x15: 20's

up 10 on second set and it was fine. DB presses missed last two reps on 2nd set as I took a mini-breather and then couldn't get it back up

3a) band pull-ups 2x15: light purple + red
3b) db press 2x15: 30's
I'm hoping the light purple band is less resistance than the dark purple band cause I struggled with the chin-ups. Finished with 2's on the second set. Stuck with the 30's on the DB press and think I missed one rep on 2nd set.

targeted exercises:
bulgarian isos x 60secs
lat pulldown scap retraction x 20sec iso x 3
feet elevated PU+: 6x10 sec iso

phew Done!

tomorow bike ride with mother, so I guess that will replace my 2nd hiit session this week, unless I work something else in.

[russ]

What's on the menu today?

[galya]

You are my bulgarian iso hero!

[cappuccino]

All I can suggest galya is keep doing them! Don't stop cause then it gets harder.

russ--today on the menu is some band EST work...I am procrastinating so you get back from the gym to be my band holder

log catch-up
Sunday mother's day bike ride. About 1.25 hrs and it was great to be on bike. looking forward to doing it again

yesterday workout B at a 24-hr Fitness in Dallas. Neat set-up and they even had foam rollers.

1a) squat 2x15:90,95lbs
1b) DB row 2x15:30, 35x10+5x30
happy with squats, went up from last week. russ says they look good although I have a wee bit tendancy to get on my toes.

2a) step ups 2x15: 20lbs ea x 2
2b) face pull 2x15: 50, 60lbs
up on the step ups and they were good. Face pull much higher, but I think J P's cable need to be oiled cause 40 from last time was reallly light :p

3a) push-up 2x15
3b) lat pull down 2x15
did some assisted pull-ups with russ's help but it was awkward so I just used lat pulldown instead. I was pretty wiped out by here so even had to drop weight on the pull downs

targeted exercises
iso bulgarians x 60secs
Pu+ with 10 sec hold x6
scap retraction lat pulldown x 20 sec hold x 6

headed to hotel fitness center in a few mins to do EST. russ is back, slaver driver

diet not exactly stellar but ok considering travel constraints. yesterday had some rolls (with butter...yum) and today they had a chocolate mousse type cake sitting on the table at lunch, so had to stare at it the whole time so I didn't resist :p

[cappuccino]

street corner hiit tonight with my fiance

we wanted to go outside, and the only flat piece of grass was a corner of an intersection. Not too busy of one, but still a corner :p

4 band circuit with both of us in two bands 30 secs x 30 secs rests in between:
alternating front lunge x 30 secs
side lunge R
side lunge L
reach lunge R
reach lunge L

finished off with 5 15sec band sprints x 15 sec rests + 1 30 sec sprint

I think the grass made it harder to go faster, so not quite the same heart pumping experience as last time, but fun none the less

off to Bone Daddy's House of Smoke

[galya]

Sounds fun, you two rock

[Mahler]

street corner hiit tonight with my fiance

Oh, cappy, that makes you sound so cheap. You hussy.
Good thing russ is there with you.

[cappuccino]

No worries, Mahler, the bands made it high class

[cappuccino]

much too slow posting, but I have been working out. Conference didn't help much on my food plan, but better yesterday since being back home.

Last Wednesday was workout A in Dallas, followed up by 2 rounds of 60 mountain climbers and 4 rounds of 30 speed box squats with black bands on shoulders. That was fun.

nada thursday other than meandering downtown dallas before heading back.

yesterday was the end of week 2...did workout B and then greek food festival at night. Got a flat on the way home so now get to get donut off somehow soon an

[russ]

Originally Posted by Mahler

Oh, cappy, that makes you sound so cheap. You hussy.
Good thing russ is there with you.

I wanted to do the band workout on the Grassy Knoll (we were in Dallas, after all), but that was a bit of a trek from the hotel, so we stuck with the small park by the hotel

[UConnJulie]

Workouts are looking good and fun!! I wish hubby would workout with me ...

[cappuccino]

Ahhh, that's one thing we have in common To be expected since we met here at JP Fitness

[cappuccino]

tired from not enough sleep...getting house ready to put on market...each time I do this, I wonder why don't I bother to keep it up for ME the whole time :P Oh well, maybe 4th house is a charm Or I guess there's always SOMETHING that can be done

got in a well-deserved and needed workout today...yesterday slacked to meet with realtor and to a whirwind cleaning session to be ready for pics this morning

workout A wk3
foam/med ball rolling/warm-up

1a) BB SS 3x12: 65lbs
1b) BB Row: 3x12 60, 65x2

second leg on SS always makes me happy I didn't go higher on the weight...had a leg pump after these for sure! Upped the BB rows after second set, so now caught back up with my SS..guess time to move up the SS

2a) Cable pull through 3x12: 90,100x2
2b) DB standing press 3x12 x 20lbs

I think I did the pull throughs better today with straight legs, felt in hammies more. 100 was good weight..will try for more next time. Ditto on 20's for presses, got all the reps

3a) DB bench press 3x12 x 30lbs
3b) band chin-up: Purple+black 12,11+1,9+3

was struggling on the db presses, but still think I should move up next week. Think I did pretty good with the bands as I got all reps on first set..although I might've paired with red band previously

had to get back to work so still owe targeted

back to dif.......

[cappuccino]

Oh..guess I didn't post. Sunday did band circuit after mobility warm-up and activation exercises. Got a late start so wimped out of starting workout wk 3...would've been on track still if I hadn't skipped yesterday

[tkinsley]

Originally Posted by cappuccino

Oh..guess I didn't post. Sunday did band circuit after mobility warm-up and activation exercises. Got a late start so wimped out of starting workout wk 3...would've been on track still if I hadn't skipped yesterday

OMG! You're human!
Relax chica. You're allowed to slip, skip, trip, and fall occasionally. Everyone still knows you're the shizzle (fo' rizzle)!

Tina

[cappuccino]

thanks Tina Of course wouldn't mind so much the missed workout except the sugar in da mouth needs some burnin' off :p Nice thing though was that I was pretty antsy to workout today even though I was tired.

[cappuccino]

well 3 days sans workout from travelling and doing house stuff, back in the gym yesterday and it felt great

Fri I actually got a lot of walking in...

Sat Workout B wk 3

foam rolling/mobility warm-up

1a) back squats 3x12: 95, 100, 100
1b) DB rows 3x12: 35's x 3

back squat weights felt good, but I noticed the shifting to my right leg on the upward swing. Not sure if it was the depth or the weight. Sometimes close focus helped and turning my toes out a bit helped too. Will ahve to work on that. upped the DB rows

2a) Step ups 3x12: 20's x 3
2b) face pulls 3x 12: 60lbs x 3

good weights here, although I figure I'm slacking a bit on the step ups. Can do more just notice that my back gets a little action when I get a little heavier.

3a) push-up 3x12
3b) lat pull down 3x12 : 75-90lbs

good here. had to vary the weight on the lat pull downs to get all the reps. I can do all 12 at 75 lbs, but when I started heavier had to lower after a few reps

targeted exercises
bulgarian isos x 60 secs. Needed that hip strech and felt my left glute and hammies kicking in too
pU+ x 10 sec hold x 6
scap retraction lat pull down x 20 secs x 3

for finishing fuN:
2 rounds of
15lb med ball choppers x 10
25lb plate swings
60 fast mountain climbers

fun fun fun maybe some band work today

felt great to get blood flowing, although had to start the workout with a cappuccino Which helped the productivity on prepping boxes for russ's packing.