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

[JC32]

8/1/10


CARDIO
Road Cycling
- Time = 3hrs
- Distance = ~68-70miles
- Avg MPH = 22-23

* AWESOME ride. The #'s are only approximates bc my friends Garmin's (bike computers) all read something different. And mine is on my bike in FL. lol

ABS/CORE
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)

[farmerson12]

Wow. Lots of updates

[JC32]

Wow. Lots of updates

Yeah... I'm a slacker, got behind. lol

[JC32]

8/2/10:

MAX-OT Week 10, Day 1: SHOULDERS & TRAPS

DB Shoulder Press
15 1x12;
25 1x6;
35 1x6;
40 2x6

DB Lateral's
15 2x8

DB Rear Laterals
20 1x8;
25 1x6

BB Shrugs
185 1x6;
195 1x8;
205 1x6

* Green = PR's

Notes:
Yeah for having a spotter around! I knew I was ready for 40's. He came in on my 2nd set, so I am certain I could have done all 3 sets at 40's. I felt this lacked a little volume. Next week I will have to throw the BB Military/Shoulder Press back in for at least 2 sets maybe. Otherwise, felt like I hit some nice PR's. Still f'in frustrated with laterals... I will at least do 2x10 next week if it kills me.

[JC32]

8/3/10

CARDIO
Spinning (All Climbing)
* Time = 45min

Brutal spinning sesh, haven't done all climbs in a while. Felt good. Tonite I did some foam rolling and about 50min of the P90x stretch disc. I felt like I really needed it, been pretty sore lately from the cycling/weight training.

[JC32]

8/5/10:

MAX-OT Week 10, Day 3: CHEST & TRICEPS

Warm-Up
- Foam Roller/10min on Elliptical

Flat BB Bench Press
75 1x12;
95 1x6;
125 1x3;
135 2x6;
135 1x4

Incline BB Bench Press
95 2x6

Cable Upright Flye
(For Lower Chest)
40's 2x6

Cable Pushdowns
127.5 1x6;
130 2x6

Overhead Cable Ext.
70 1x6;
75 1x6

Flat BB Tricep Ext. to Press (CGBP)
65 1x6

BW Dips
1x10

* Green = PR's

Notes:
Chest is feeling much better. Few PR's, which is what I was after. Tri's felt crazy good. Um... that's about it. lol

[JC32]

8/6/10:

MAX-OT Week 10, Day 4/5: BACK & BICEPS

Warm-Up
- Foam Roller/10min on Elliptical

Seated Cable Row (Wide Grip)
65 1x12;
80 1x6;
90 1x6;
100 1x6;
110 1x5

V-Bar Pulldown
95 1x6;
100 2x6

Hammer Strength Row
110 1x6;
115 1x6

SLDL
145 1x6;
150 1x4

BB Bicep Curl
60 2x6;
65 1x5

Alt. DB Curls
25's 2x6

Cable Rope Hammers
85 1x6;
90 1x6

* Green = PR's

Notes:
Eh... not feeling this back layout. Last week I was lit up, this week... not so much. I might have to re-think the back portion. Bi's are feeling so good lately! They were really burned by the time I got to DB Curls though, so I had to back off to 25's...

[JC32]

8/8/10:

Went to the Grand Opening for the PIT Penguins new Arena yesterday. So, I didn't get any cardio in - but I felt like I walked for miles and did some ice skating... so that counts right? lol

Today went on a 3hr cycling ride. Nothing hardcore, just trying to scope out some new riding spots with a friend. It was nice, but real humid real quick. Probably do some kind of light yoga or stretching tonite.

[JC32]

8/9/10:

MAX-OT Week 11, Day 1: SHOULDERS & TRAPS

Warm-Up
- Foam Roller/10min on Elliptical

Seated DB Shoulder Press
15's 1x12;
25's 1x6;
35's 1x6;
40's 3x6

DB Lateral Raises
15's 2x8

DB Rear Lateralrs
25's 2x6

Standing BB Military Press
105 1x4

DB Shrugs
60's 2x6

* Green = PR's

Notes:
Shoulders felt crazy, but those damn laterals... lol. Death of me! I wasn't going to do Standing BB Military Press, but I didn't feel "finished" so I threw in one set and went for a PR -- got it. LOVE doing 40's for Shoulder Press, but it's still funny when I have to have someone hand them to me. lol WTF. Something funny happened in my neck during my 2nd set of shrugs. I felt like maybe I tensed slightly on the 3rd or 4th rep, and it just kind of had a muscle spasm. It's feeling SUPER sketchy right now, I can barely look down. Srs no idea what the issue was.

[JC32]

8/10/10:

CARDIO
Indoor Cycling
* Time = 52:30
* 45% Fat
* Max HR = 145 (76%)
* Avg HR = 133 (69%)

Neck is already feeling 50% better than this a.m. Only thing that really hurts are end range flexion/extension. So, I figure by tomorrow it will be just fine. I went easy just to give it a rest. Did some foam rolling/stretching, the bike ride actually loosened it up I think.

[JC32]

Italian Turkey Burger with Sweet Potatoe Fries
(with a Peach & ABB Diet Turbo Green Tea)




Recipe
(4 Servings)

1/4c Canned Crushed Tomatoes
2Tbsp Grated Parmesan Cheese
1/2tsp Garlic
1/2tsp Dried Oregano
1/4tsp Salt
1/4tsp Pepper
1lb Ground Turkey (I use the Lean Jenny-O)

In a large bowl, combine the 1st 6 ingredients. Crumble Turkey over mixture and mix well. Shape into 4 3/4in. thick oval-shape patties.

Coat grill rack with nonstick cooking spray before starting the grill. Grill patties, uncovered, over Med. heat for 6-8min on each side.

[JC32]

8/11/10:

MAX-OT Week 11, Day 2: BACK & TRICEPS

Warm-Up
- Foam Roller/10min on Elliptical

Lat Pulldown
65 1x12;
95 1x6;
117.5 2x6;
120 1x5

Seated Cable Row (Narrow Grip)
100 2x6;
105 1x6;

Bent Over Row (with Curl Bar)
77.5 1x6;
87.5 1x6;

SLDL
105 1x10;
145 2x6;
150 1x4

Pull-Ups
1x6
(3 Un-spotted; 3 Spotted)

Overhead Cable Ext.
55 1x12;
70 2x6;
75 1x6;
80 1x6

Cable Pushdown
127.5 1x6;
130 1x5

Flat BB Tricep Ext. to Press (CGBP)
65 1x8

BW Dips
1x10

* Green = PR's

CARDIO:
Spinning (Seated Climb Intervals)
* Time = 40min
* 357cal; 40% Fat
* Max HR = 161 (84%)
* Avg HR = 152 (80%)


Notes:
Holy Fock Batman! I had some of the sickest pumps of my life tonite. I'm not sure if it was the Yellow Neuphoria I started taking, the extra carbs, something... Plus, a guy at my gym that I'm good friends with talked me into letting him "tweek" some things in the exercises. For example, on the Overhead Cable Ext. he had me only come back to 90 (basically half way) and then hold that isometric contraction for like 4-5sec and then explode out into Ext. Fok me, did it light me up! It put 10lbs on that exercise and literally fried my Tri's for the rest. I know it's very volume heavy for Max-OT, but he was really picking at minor form things so we had to work it out. And I had no intention of doing Pull-Ups, but some dumb HS boy said girls couldn't do them... Oh and SLDL hurt my neck a little, so I backed off a smidge.

[JC32]

8/12/10:

MAX-OT Week 11, Day 3: BICEPS & FOREARMS

Warm-Up
- Foam Roller

BB Bicep Curls
45 1x10;
60 2x6;
65 1x6

Alt. DB Curls
25's 2x6;

Cable Rope Hammer Curls
90 1x6;
95 1x6

21's (With Curl Bar)
37.5 1x21

KPipes
37.5 1x6

BB Wrist Curls
45 1x6;

* Green = PR's

Notes:
Not really a lot of PR's here, but I felt the day volume wise was PR. Bi's really felt the pump/burn whatever. lol Thought they might fall off on that last set of 21's. Felt good. Will do some cardio after my apt. later... lol Wanted to do Chest today but my Tri's and Back were pretty sore. So, I wanted to be on point for Chest PR's-- so tomorrow. Though I absolutely hate doing Chest last.

[JC32]

8/13/10:

MAX-OT Week 11, Day 4: CHEST & ABS

Warm-Up
- Foam Roller/10min on Elliptical

Flat BB Bench Press
85 1x12;
115 1x6;
135 1x6;
140 2x6

Incline BB Bench Press
95 1x6;
100 1x6

Decline DB Bench Press
50's 2x6

Standing Cable Flye
40's 2x6

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)


* Green = PR's

Notes:
FELT UNF'IN BELIEVABLE... Uhhh. I went in with a goal of a PR for Flat BB (140 1x4), but I knew as soon as I was warming up that I was feeling awesome. I was really wicked afraid that the Chest workout would be sketchy bc how fatigued/sore my Tri's were/are. If anything, they were what held me back, not actual chest. So next week... could be epicness. This will make my weekend. Pizza and margarita's/beer to celebrate?? Possibly...

[JC32]

8/14/10:


CARDIO
Road Cycling
* Time = ~3hrs 15min

Really nice ride. We got up at sunlight before the heat/humidity came through. Riding after pizza and beer last night however was NOT great. lol Made me sick blah.

Okies off to finally see Inception, then to dinner with the friends. The question is, margarita's or no margarita's? When you fall off the wagon, how far should you go. lulz Also, would it be a misuse of Yellow Neuphoria to use it during the movie. I'm not sure how much focus I have after that ride and being up late.