Shoulders with Erin and Legs with Ava

Today was shoulders with Miss Erin:

Seated shoulder press on SM 3 X 8
Standing front raises on cable w straight bar 3 X 10
Seated DB laterals 3 X 10
Upright row w ez bar 3 X 10
Rear delts w lying on incline bench face down 3 X 10
And
Legs with Miss Ava:

(This has to be the WORST picture of her ever!  What M&F Hers could not find a better one?)
Anyway....
BB squats 3 X 12, 10, 10 (I broke my vow to NEVER bb squat again just to do this workout)
5 minutes cardio (All 5 min cardio was incline tread)
Hack squats 3 X 15 last set to failure which was 25 for me
5 min cardio
Leg ext 3 X 10, 10, 10 last set to failure dropping half the weight 3 times
Walking lunges 3 X length of gym (was supposed to ss with ext, I forgot, did them after ext)
5 min cardio
Stiff leg DL 3 X 10 (was using 60lb DB b4 the accident so now with 20's feels like I am not even working, but that is about all my hand can stand)
Lying leg curls 3 X 10 last set to failure which was 13 for me
25 box jumps
Standing calf raises 2 X 10 (Just could not get in a 3rd set, my whole body was SHOT)

Well I must say both ladies delivered.  Both workouts are beast in themselves, much less doing them back to back.  I had to do them that way to make up for not working out Wednesday night.  I am still not caught up on my cardio Will Do, no MUST do in the morning. 

Night.

Thursday's workout

Let me say I am LOVING that I am able to work more upper body!  (My poor legs needed a break after 8 weeks) 
Anywho, yesterday was Chest/Bi/ Tri's plus cardio:
30 min incline tread
Wide grip HS chest 3 X 12
Incline DB press 3 X 15 this is the 1st time I have had a DB in my hand since the break, could only stand 15lbs since anything heavier hurt to bad, but it is a start.  (Was doing 30 and 35lb db before the accident)
Peck deck 3 X 12, 10, 10
Hammer curls 3 X 10
Cable bar curls 3 X 10
Cable rope ext. 3 X 10
Bench dips 3 X 12
Then 25 minutes in elliptical.  Debated doing a yoga class, but had to get home for children to study, eat, and IDOL.  I am almost caught up on my "missed" cardio for the week.  Hoping to knock a little more of it out tonight and the rest in the morning.

Tonight legs and shoulders if my body will hold up and tomorrow is PLYO & tire flipping.

Have a great weekend!

Nicole Wilkins Lee workout of the week

Yesterday I decided to try some to the workouts of the week from the muscleandfitnesshers.com site.  This is the 1st week since breaking my hand that I am splitting my upper body down into different days again.  My hand is still not healed, still hurts and of course I am not near as strong upper body wise as I was before since I have had 7 weeks of no exercise.  :(

This is Nicole's WO of the week as outlined on the site:  How it went for me is in whatever color this is
Back:
1. wide grip pullup (use assisted chin/dip if necessary): 3 sets of 10 reps  Yes I used assisted 3 X 10
2. reverse grip T-bar row: 3 sets of 12 reps  Could NOT do reverse grip, used regular grip 3 X 10
3. one arm seated cable row with neutral grip: 3 sets of 15 reps (each arm) Liked!  3 X 15
4. close grip pulldowns: 3 sets of 12 reps  A fav of mine 3 X 12, 10, 10
5. dumbbell pullovers: 3 sets of 15 reps  Did not do as even a 25 lb DB hurt in my hand
6. pull-ups neutral grip to failure each set: 3 sets of as many as you can do!  Hand shot by this time a no go
Abs:
1-a. straight leg lifts on roman chair: 3 sets of 15  2 X 15 ---Superset with
1-b. tuckups on each side on roman chair: 10 immediately after each set of leg lifts  2 X 10
2. situps on decline bench: 3 sets of 25 reps  2 X 15, 10
3. plank hold on elbows with (30sec with right leg off floor, 30sec with left leg off floor) rest 30 sec between sets: 3 x 1min (as directed)  DID

I liked the workout.  It was nice to finally work back even if I had to go much lighter.  Looking forward to the other 2 workouts posted; shoulders with Erin, and legs with Ava. 
Diet was good yesterday.  Taking it one day at a time.  I figure I am maintaining competition diet 80% of the time even though I am not competing this year.  That is something I can live with for now.

Have a great Hump Day!  Keeping pumping!!!  :)

 

Diet and Exercise

Since my last post, Friday, I worked out on Saturday;  30 min stepmill, plyo and old fashioned tire flipping, Sunday is now my day off, so I did not workout or diet at all :0)....yesterday I stuck to my diet during the day worked out legs heavy then got hit with some very hard to hear personal news that completely rocked me to the core and had a HUGE chocolate binge.  Most of the time I would feel bad after such a binge, but honestly I have no bad feelings about it.  It was something I wanted for whatever sad reason so I did and now today I move on. 
One thing I am feeling bad/guilty about is not getting my cardio time in.  Lately I do not want to get up earlier and go do it.  Only me to blame, just have to GIT R DONE! 
Today I am going to do back & abs plus cardio.  For back I have found I can do most of the exercises I was doing, just no where near as heavy on weights.

Just found this.......Workout of the week posted by muscleandfitnesshers.com

I think I may try some of these this week and let you know how they go.  May have to modify for my hand, but will see.

Take care and keep it up!

TGIF

Happy Mother's Day to you guys!  I am looking forward to my weekend, in particular this evening.  After work I plan to finish a project of mine, a Mother's Day present to myself.  I am refinishing a dresser I bought, when I am done I will post the pics. 

Yesterday's workout was a run/walk through part of my neighborhood. 

It is a very scenic place to run.  This is a picture of the 1st leg of the run.  My phone camera is making everything look blue.  I am gong to try to take more pics of the path later, I think you would enjoy. 

So back to the point....yesterday's workout was a 3 mile run/walk.  It took me 30 minutes to do, but keep in mind I am not a runner by any means.  I enjoy it when I want to do it, but the urge does not come on often.  My path has a slightly wooded area.  Very off the beaten path sort, kind of sneaks up on you if you haven't been through the area before.  With me being such a HUGE chicken, I play all big and bad but I am really a scardie, I had to stop right on the brink of the woods, take a few deep breaths and run like I stole it!  Let's just say momma was not stopping in middle of the woods for nothing!  (Even if it is beautiful)  No stopping to smell the roses here.  That part of the run is about 1/2 to 3/4 of a mile not real sure, but I promise you it feels much farther than that. 

Well I made it through and home.  My daughter took one look at me and kept asking if i was OK, if I hurt myself, was my hand hurting, etc....I guess the last time I went out for a little exercise I came back home with a broken hand and so she was a little scared for me too.  I say that because I want you guys to know I had to think long and hard before I went outside to run by myself.  It was a struggle not to go to the gym and get on the treadmill.......something about once you get thrown off the horse you have to get back on.  (Still not on roller blades, but I figure I will take baby steps)

Tomorrow is PLYO, step mill, and tire flipping!  LOVE that workout!!!

Have a great Mother's Day weekend you guys!!
 

Bikini-liciousness

This week has been a struggle for me with my diet.  As my week starts on Sunday and normally Sunday is my "cheat" I thought I had held back fairly well, but apparently went overboard.  Monday I was a Good girl, Tuesday I had a small slip with a couple pieces of chocolate and a bowl of fiber cereal.  Wednesday was perfection and today will be perfection again.  Eventually my body will not be able to tolerate any wheat, grains, etc...as it has just about gotten there now.  Even the slightest bit and I pay dearly for the next few days with GI problems.  Anyone else have this issue?  And I know this sounds crazy to ask, like what do you do, but really, what do you do?  I feel like taking sweet potatoes, oats, brown rice, etc out of my diet is not good, but I don't know what else to do.  My diet now consists of CHICKEN, asparagus (lots), nat peanut butter, egg beaters, protein powder and occasional cashews or almonds.  Please advise.


Training has been good and bad this week.  Good because I have had some great leg workouts and one upper body workout.  The upper body workout is still not quite right, but I am going to try to find time today to redo my split and make it better.  Cardio has been way down this week.  I was doing cardio 45 min 6 days a week.  Well now that I am not going to compete I feel that is a bit much, but I still want to maintain bikini-liciousness throughout the summer.  Going to have to find a balance there.  Another one to work one.


Sorry I have to keep this one short.  Work has been very busy and home life never stops.

Now I leave you with this:

Bikini-liciousness!!!

Great leg pump

So for those of you who don't know, I LOVE me some PLYOS.  Always enjoy my Saturday morning PLYO routine.  Well this past Saturday after my plyo workout, I decided to go outside with Harley and flip the "girlie" tire.  Felt good to move something big around.  Little did I know flipping tires will kill my wrists and forearms, not to mention hip flexer and top of quads.  Ton of fun!  What could be more fun than Plyos?  How about my second love, heavy weights!!!  For today, I decded to mix it up a little.  It turned into a thing of beauty.  No rest between any of the ss.

Leg press machine ss
high step ups w kickback 4 X 15
Standing leg curl 4 X 10 ss
Jump squats (really reaching for the sky) 4 X 15
seated leg curl 4 X 10 ss
Very deep walking lunges with a pulse for 2 at the bottom of each
(Ok at this point I had to walk downstaris to finish on the equipment down there, my legs were seriously pumped, Perfect!)
Leg ext 4 X 10 ss
Stiff leg deadlft  4 X 15  (OK I know this is not a plyo move but it has been killing me to find out if I could do this with my wrist wraps and if it would hurt.  Yes, it did slightly, but I sucked it up and did it anyway)

Was a fun workout and felt productive.  Tomorrow is CRAZY as far as playing catch up on my cardio, AM workout with therapist, and PM workout on my own, no telling what I may try next.  Seriously I feel like a kid in a candy store. 

Have a great night ladies!

What have you done to get your fit on?  Please share with me your favorite PLYO move.  I am always looking for more to play with.  :)