~~~Julie's 2010 CL Log!~~~

[JC32]

7/14/10:


CARDIO
- Road Cycling: ~2hrs 15min (my best guess -- around 50mi)
* VERY nice ride. The heat/humidity wasn't bad and found a few new places to ride.

YOGA
- Stretch/Meditation Yoga: 25min.
* I followed the ride up with this and some foam rolling... felt great!

[JC32]

7/15/10:


CARDIO
- Spinning: 40min
* Mostly interval jumps...

- 323cal (50% Fat)
- Max HR = 162 (84%)
- Avg HR = 143 (74%)




** Btw, I am going to attempt a Bi/Tri/Ab Workout today. If all goes well, I will do Back/Chest tomorrow!!! And Dilettante Choc Espresso Beans (Dark, Milk, & White) FTMFW!!! **

[JC32]

7/16/10:

FST-7: BI'S & TRI'S

BB Bicep Curls
60 2x8;
60 2x8

Cable Superman's
35's 3x10

DB Hammer Curls
25's 3x8

DB Bicep Curls
25's 2x12;
20's 3x10;
15's 2x12

CGBP
70 3x10

Overhead Cable Ext.
65 2x12;
70 1x10

Cable Tricep Pushdown
(Straight Bar)
115 3x12;
110 4x12

* Pretty sure these are ALL PR's...

Notes:
This workout felt 50% better than it has been. My symptoms were mild compared to earlier in the week. I made some massive changes on my preworkout meal due to the the results of my Gastric Emptying Test -- after 2hrs my stomach had only emptied 7% (50-60% is avg.). So, this could actually be the source of my problems. I'm going to go see my dad's specialist at Cleveland Clinic. They are going to redo it as a 4hr test. I'm never confident in my local hospital's abilities, so I am not worried until Cleveland tells me it's a problem. lol But eating 3hrs preworkout (vs 2hrs) seemed to help some... I'm just happy to get a workout in. I'm def. going to try to go knock out some Back/Chest tomorrow.

[JC32]

7/17/10:

FST-7: CHEST & BACK

Incline DB Press
35's 3x12

Incline DB Fly
15's 3x12

Flat BB Press
45's 3x10

Pec Deck Machine
60 1x12;
65 4x10;
70 2x8

Neutral-Grip Chin-Ups
(Light Spot)
3x15

Lat Pulldowns
110 3x12

BB Row
80 3x10

Hammer Strength Row Machine
115 2x8
110 1x12

Machine Pullover
75 5x12;
70 2x10

* Pretty sure these are ALL PR's...

Notes:
Again I had my pre-workout meal about 3hrs before and symptoms were much better. I almost felt like my normal self, especially with it being a longer workout than I've had in a while. My only regret was that I didn't push a little harder, I was hesitant and just waiting to get sick to be honeset. The endurance/strength was there. Plus, I felt like I made up some of the workouts I missed during the week -- so I didn't feel completely worthless. lol My shoulder felt 100% too, which I think that means I might try to go back to Max-OT this week!!!

[JC32]

7/19/10:

MAX-OT Week 8, Day 1: SHOULDERS & TRAPS

Warm-Up
- SMR & Stretches on Foam Roller
- Elliptical - 10min

* Green = PR

Standing BB Shoulder Press
65 1x12;
85 1x6;
90 1x6;
95 1x6

Seated DB Press
35's 2x8

DB Lateral Raise
15's 1x8

DB Rear Laterals
20's 2x4

DB Shrugs
35's 1x12
50's 2x8

CARDIO
Road Cycling
* Time = 40min

- 359cal (45% Fat)
- Max HR = 158 (83%)
- Avg HR = 146 (76%)

Notes:
Felt AMAZING! I'm sooo happy to get a good workout in. I actually ended up doing way more than intended bc I felt so good. Hopefully I didn't go too overboard. Took me an extra set or two to figure out where I'd be at for shoulders. If I had a spotter, I probably could have done 40's on DB Shoulder Press. I really pushed Rear Laterals bc they need the most work - so form was slightly sloppy. Shrugs I probably could have done more, but I forgot my straps and couldn't hold more than 50's. lol

[JC32]

7/20/10:

MAX-OT Week 8, Day 2: LEGS & CALVES

Warm-Up
- SMR & Stretches on Foam Roller
- Elliptical - 10min

* Green = PR

BB Squats
65 1x12;
95 1x6;
135 1x6;
145 2x6

Leg Press
500 2x5

SLDL
145 2x6

Calf Raises on Leg Press
500 3x6

Seated Calf Raises
205 1x10

Notes:
Meh... I was tired this morning. lol Plus, I'm not all that motivated when it comes to legs bc I'm not exactly trying to make them bigger/stronger like the rest of my body. I probably won't do Max-OT Legs every week. I may do a different leg routine and may skip it all together some weeks simply bc I can get crazy leg workouts with cycling/spinning. I'd like to take advantage of the weather and be out cycling while I can. And sometimes with Max-OT legs they get so sore that I can't ride ride for 2-3 days. In the winter time... may be different. Oh and apparently I can't do standing calf raises on hack squat bc I'm too short... lol Bummer!

[JC32]

7/21/10:

MAX-OT Week 8, Day 3: CHEST & TRICEPS

Warm-Up
- SMR & Stretches on Foam Roller
- Elliptical - 10min

* Green = PR

Flat BB Bench Press
75 1x12;
95 1x6;
115 1x3;
120 2x6;
125 1x6

Incline DB Bench Press
40's 1x6;
45's 1x6

Decline DB Bench Press
45's 2x6

BB Lying Tricep Ext. to Press
65 3x6

Cable Pushdown's
125 2x6;
130 1x5

BW Dips
115 1x6

CARDIO:
High Energy Yoga - 40min

Notes:
Pretty bummed with chest... before hurting my shoulder/getting sick, I was at 140 Flat. 125 was pretty tough without a spotter, so I was too afraid to go higher. Clearly I have some work to do. I'm hoping with a spotter and some time, I will get back up there pretty quickly. Tri's felt pretty solid. I did a little extra bc I was experimenting with BW Dips. Previously I was unable to do them - hurt my shoulder. Now I am pretty confident in adding them to my program.

[JC32]

7/22/10:

MAX-OT Week 8, Day 4: BACK & ABS

Warm-Up
- SMR & Stretches on Foam Roller
- Elliptical - 10min

* Green = PR

Deadlifts
65 1x12;
95 1x6;
115 1x3;
130 2x6;
135 1x6
(* I think that's a PR)

Lat Pulldown
120 1x6;
125 1x5

V-Bar Pulldown
100 2x6

Seated Cable Row
100 1x6;
110 1x6

Abs
1. In & Outs
2. Bikes
3. Reverse Bikes
4. Crunchy Frog
5. Cross Leg Sit-Ups
6. Fifer Scissors
7. Hip Rock & Raise
8. Pulse-Ups
9. V-Up/Roll-Up Combos
10. Oblique V-Ups
11. Leg Climbs
12. Mason Twists

1–11: 1 x 25; 12: 1 x 40 (Time = 15min)

CARDIO:
Running on X/C Trail - 4.5mi

Notes:
Hadn't done regular Deads in a while, need to adjust again. Other than that, not much to say. The workout was just "ok"... Though it was nice to go running for the first time in a long time!

[JC32]

7/23/10:

MAX-OT Week 8, Day 5: BI's & FOREARMS

Warm-Up
- SMR & Stretches on Foam Roller
- Elliptical - 10min

* Green = PR

BB Bicep Curls
37.5 1x12;
45 1x3;
60 1x6;
65 2x5

Alt. DB Bicep Curls
25's 2x6

DB Hammer Curls
20's 2x8

BB Wrist Curls
45 2x6

DB Wrist Curls
20's 2x8

CARDIO:
TBD - Probably some Spinning

Notes:
Quick. lol Solid pump in my Bi's lately... which is rare for me. Felt good though and got something accomplished. But I expect much better next week!

[JC32]

7/27/10:

MAX-OT Week 9, Day 1: SHOULDERS & TRAPS


Warm-Up
- SMR & Stretches on Foam Roller


Standing BB Shoulder Press
65 1x12;
95 2x6;
100 1x5

Seated DB Press
35's 1x6;
40's 1x4

DB Lateral Raise
15's 2x8

DB Rear Laterals
20's 2x6

DB Shrugs
55's 1x8;
60's 2x6

* Green = PR

CARDIO:
Thinking about trying some kind of mountain biking HIIT... maybe like sprints up the big @ss mountain behind my house... lol

Notes:
feelsgood.org; feelsgood.com; feelsgood.net... Really getting my groove back. All PR's but lateral raises (f*ckers) -- frustrating bc 15's aren't bad, but I'm far from able to do 20's... I need 18's or something if they existed. lol Felt like I killed the shoulders again, very happy with this routine. I do a few extra sets here and there bc I can't go up in weight (both laterals) yet, but 1x6 doesn't finish them either. Feel like my traps could handle more on Shrugs, but 60's are about all I can hold (even with straps) at this point - may need to go back to BB. Also, they don't feel that great when you drop a 60 on your big toe. Just sayin'! After a hot sweaty workout... XF Lemonade and Raspberry Lemonade Cytofuse is so full of win... nom nom nom!

[JC32]

XF Cinnamon Roll French Toast Sticks

4 pieces of WW bread
1 egg
1/4c egg whites
1/2c skim milk
1 scoop XF Cinnamon Roll UP2.0.

Mix egg+egg whites+milk+protein in shallow bowl. Heat frying pan to medium. Spray pan with Pam. Dip each piece of bread in one by one, letting it soak in some of the mixture. And then cook em up!

* I added just a little bit of Log Cabin (Sugar Free) syrup...

[JC32]

Oh and I scanned these this a.m. for a friend. Thought I'd share. It's one of my shoulder surgeries, the scope view of what was my rotator cuff. lol

Right RTC Tear:

[JC32]

7/28/10:

MAX-OT Week 9, Day 2: CHEST & TRICEPS


Warm-Up
- SMR & Stretches on Foam Roller
- 10min on Elliptical


Flat BB Bench Press
75 1x12;
95 1x6;
115 1x3;
125 1x6;
135 2x6

Incline BB Bench Press
95 1x6;
100 1x6

Decline BB Bench Press
135 2x6

Lying BB Tricep Ext. to Press (CGBP)
65 3x8

Cable Pushdowns
125 1x6;
130 1x6

BW Dips
1x8

* Green = PR

CARDIO:
Road Cycling
Time = 1hr 40min

Notes:
FINALLY! Today was the first day in over a month that chest felt "normal"... I'm still not at where I was, but soooo much closer. Felt solid, no shoulder issues. I see some Chest PR's in my future for next week! Tri's felt incredible, sick pump with those. I'm a happy chick.

[JC32]

Just an update. I was suppose to do Back/Abs last nite and Bi's/Forearms today. But yesterday I got a call from the hospital that they could do some of my stomach testing today instead of next week. So, yesterday I had to go do some fasting blood work, ultrasound, etc. and couldn't workout. Then had all my testing this morning/afternoon. Been at the hospital since 5:30am, and wasn't able to really eat... so if I can will try to get to the gym later... but if not I will have to hit it all tomorrow. All I would like to say is I had my the first diva moment of my life during my Gastric Emptying test. They feed you nasty greasy radioactive scrambled eggs, milk, and white bread. But I kept asking for egg whites, wheat bread, and H20. lol Yuck!

Anyways, will just have to go kill these 2 workouts later... PR's incoming!

[JC32]

7/31/10:

MAX-OT Week 9, Day 5: BACK & BICEPS

Deadlifts
55 1x12;
95 1x6;
135 1x6;
145 2x5

Lat Pulldowns
120 2x6

V-Bar Pulldowns
95 2x6;
100 1x6

Cable Rows (Wide Grip)
90 2x6

BB Bicep Curls
55 1x6;
60 1x6;
65 1x4

DB Alt. Bicep Curls
25's 1x6;
30's 1x4

DB Hammer Curls
25's 2x6


* Green = PR's

Notes:
This was a make-up for Thurs/Fri. Satisfied! Didn't get to Abs, but I'll do those after cycling tomorrow. I think the Bi's are finally starting to come around. Deads lit me up right away and made the rest of the back exercises considerably harder. Probably going to be sore... lol