Tuesday Legs

Wanted to share this lovely workout for you guys.....I am pleasantly sore this morning. 

Seated Ham curl 4 X 20, 15, 12, 10 last a drop set with 50 partials
Leg press 4 X 30, 20, 15, 15 last a drop set
Walking lunge with plate weight hugged to my chest 4 X 10 each leg
Hack squat 3 X 15 slow decent, pause, up
DB Stiff leg DL 3 X 10
One leg Lying ham curl 3 X 20 each leg

I changed my diet up this week because I wasn't seeing the results I wanted.  Not sure I have it right yet, so it is subject to change again. 

I believe, do you?

Quest for the perfect capped shoulder

So only after 3 years was I working out with Harley and he noticed my mid delt does not fire like most people's.....WT!!!!!  Only 3 years!  Goes to show how much he pays attention to me while I am working out.  Yes, I have often wondered why you guys post pics of these nicely capped shoulders and I am wondering how much you pumped up before you took the shot.  :)  Why when I am KILLING it in the gym were my shoulders not nicely capped?  Well now we know.  To make my mids fire like most people I have to over exaggerate my pinky finger position to get them to work right.  At least I know now, right?! 

Here was today's workout:
Baby laterals 3 X 50 ss
DB shoulder press 3 X 15, 12, 10 (slow negatives dropped well below 90 degrees)
Standing laterals 3 X 20, 15, 10
Lateral machine 3 X 20 (hold at top with slow negatives)
Rev. Peck Deck 3 X 30, 20, 15
Inc. face down rear flyes 3 X 30, 20, 15  ss
Wide grip bent over row 3 X 8

Oh my goodness!  You could have blown me over!  I was shot, done, finished, caput.  

Please Lord give me beautiful shoulders like all the other girls who blog.....

Where oh where does Whey come from?

I enjoyed learning about the process.  An easy read to understanding what we are buying and consuming so much of on a daily basis. 

Get the biggest Bang for your Whey protien buck

How my Easter ended

I have had a great last three days.  My girls have been home from school and we have played  and hung out together.  This morning we went to church, left and went over to Harley's family's home for Easter lunch.  It was a beautiful day outside and perfect for enjoying time together with family.  Even though Harley and I are not married those guys are just like family to me.   I love them.  Lunch was awesome as always. 

After getting home, I kept feeling like I needed to go do some cardio, so I got dressed and went.  Here is how I ended Easter. 

I hope you and yours had a great Easter!



Week 2 Cutting

No I will not be posting pics this week as I didn't feel there was enough of a change to do so.  BUT on a good note I did measure this morning and my rear is 1 in smaller than last week's measurement.  While my rear moved in the right direction everything else held pretty steady.  This week had me doubting my diet, workouts, etc...then I had to remind myself to not have crazy expectations, these things take time.  Not only that, but to look at how far I have come in 3 years, and to be reminded this is not a sprint, but an endurance race.  Many take years to get the body they want.  Why should it be any different for me?  Really makes me grin to hear ladies say, I don't want to be that muscular, as if it can be done overnight or with just a couple of weeks of working out.  I wish!  

Todays workout was back:
Reverse Hypers 3 X 25
SM pullups with feet on bench 3 X 15
DB rows lowering DB all the way to the ground and pausing at the bottom 3 X 10
Facepulls 3 X 15
DB stiff leg DL 3 X 10 ss
Hypers 3 X 20

I also played golf with my girls and mowed my yard today.  It was a good day!

    

 

And Legs by Harley

So you know I asked for better Hammies and bootay, so here is what my guy delivered:
Lying ham curls 20, 15,12, 10 (3 drops on last set w/ 35 partials)
SM Squat 3 X 10 (5 sec down, pause, then back up)
BB Stiff Leg DL 3 X 10 (Squeezing glutes at top of each rep)
Leg Press 4 X 30, 20, 15, 15 ss
Walking lunge 4 X 20 each leg

Yep, it's official I am quite sore today and expect more so tomorrow.  :)
He has me on 4 days a week of cardio at 30 minutes, so this morning I got in 25 min on the stepmill followed by 5 minutes in elliptical.

I will take a set like hers please.......

Shoulders by Harley

So, I have decided to give over my diet and workouts to Harley again.  My wishes were pretty simple:  nice capped round shoulders, and no cellulite on the back of my thighs or rear.  Here is hoping he can deliver.
First up today was shoulders:
Rear delt flyes on inc. bench 3 X 50 ss
DB shoulder press 3 X 12, 10, 8
One are lateral raises 3 X 20, 15, 10
Wide grip BB upright row # X 6 ss
Cable laterals 3 X 15, 15, 10
Reverse peck deck 20, 15, 15, 10

I was getting slightly perturbed during the rear delt inc flyes.......50 reps, I mean WTH!  After that I was fine though, in my groove and moving right along.