Gold's Gym workout after school

Bench Press 135x13, 225x10, 315x10, 365x5
DB Military 60x10, 70x10, 80x10
DB Flys 55x11, 65x10, 80x7
Side DB Laterals 50x8
Rope Triceps Pressdowns 90x12, 120x10, 140x8

I kept the weights a bit lighter and reps a bit higher for legs today and focused more on good techniques. I'm pretty happy that I got a total of 27 sets in this workout. 12 sets for legs, 9 for back and 6 for biceps. :)

Leg Press 135x15, 225x15, 315x15, 405x15, 495x15
Leg Ext 90x15, 110x12, 130x12, 150x15
Leg Curls 90x12, 130x12, 150x10
Barbell Bent Rows 135x10, 225x10, 225x10
Close Grip Pulldowns 110x10, 120x10, 120x10
Seated Rows 140x10, 160x10, 180x10
Machine Culrs 70x10, 70x10, 80x10
Reverse Grip BB Curls 70x10, 80x10, 90x10

Then I had my traditional 1/4lb Salmon, Green Tea Ginger Ale and a banana for my post workout meal.

I kind of overdid things last Wednesday and sort of hurt my lower back so no spinning Wed & Fri last week. Got back into the gym today and focused on Chest, Shoulders & Triceps.

Bench Press 135x10, 225x10, 315x9
Standing Military 135x8, 135x8, 135x8
DB Flys 55x12, 65x10, 75x8
Cybex overhead Tri Ext 80x12, 100x10, 100x10
Rope Tri Pressdowns 80x10, 80x10, 80x10
1 arm DB Side Laterals 50x10, 55x10
1 arm DB Tri Extensions 35x10, 45x10, 50x10
1 arm reverse grip tri pressdowns 40x10, 40x10, 40x10

I'm pretty sure I had another rep or two in me with the 315 bench but, w/ no spotter, I wanted to be safe.

hehehe - alarm went off at 12:45 this morning but I snoozed until past 1:30 -
Get this - got a PERFECT score on my orthopedics midterm practical today!!! Yahoo!!!
did pretty well on a physiology test today also - eeking in the top half of the class :)

I felt like working out right after school but, after an hour or so at home that feeling kind of went away and was replaced by a desire for sleep.

I kind of needed to go in though - it's too important so, i made it in and the results were acceptable :)

Leg Press 225x12, 315x13, 405x12, 495x10, 585x12, 675x12
Seated Row 140x12, 180x10, 200x10

Got in a little over 1/2 mile on the treadmill btw last night and this morning. Got orthopedics midterm practical and a physiology exam today so I'll be heading up to the school early instead of going to the gym to get some extra last minute studying in.

We did get our National Boards pre-test results back yesterday and the results were pretty positive. I scored above the curve in 6 out of the 7 subjects test which is pretty cool because half the people taking the test are a semester ahead of us so, even without having all the material I made out pretty well. At the very least, I am hopeful about passing Part I of those National Boards.

Welcome back Julia! :)
I'm doing the best I can with school. The number of class hours are approaching ridicules levels with 56 hours of class time spread out over 7 days a week - much of the extra class time is in preparation for Part I of National Boards testing. Part I is like a cumulative final over all the basic sciences we've taken over the past couple years and those test will be given over a two day period on the 20th & 21st of March. To be licensed, we need to pass 4 parts & physiotherapy.

yikes - it's after 9 & I need to get to bed...

tonight's workout was at Gold's gym

just noticed i was still putting in 2009 on my previous entries...oops! :)

This morning was started with a good jump out of bed after pushing the limits of the time I had allocated for sleep. I was determined to get to the gym before they opened to make sure I had a bike and today, I was the 6th person in line waiting to get into the gym and did the customary full hour of Spinning. :)

Overall, I've been pretty much exhausted so I skipped the 2nd workout of the day.

It was another fun Wednesday with 60 minutes of Spin in the wee hours of the morning at the J followed by a stop at Gold's Gym on the way home from school for a weight lifting workout.

Leg Press 225x12, 315x10, 405x10, 515x12, 605x12
BB Curls 80x10, 80x10
Matrix Curls 70x10, 70x10
1 arm Matrix Curls 50x10
Reverse Curls 60x12, 70x12, 80x12
Triceps Pressdowns 80x12, 90x12, 100x10, 110x10, 120x8

This was the first Tuesday early a.m. workout I'd had in a while. There's no spinning on Tuesdays but I'm looking to expand my exercise routine. I only had about 20 minutes to work with but, I think it was well worth it. The new gym I'm at has some of the smoothest equipment I've ever used.

Bench Press 135x15, 225x10, 315x8
Incline Bench 135x10, 225x10
Seated Row 80x10, 100x10, 120x10
Pulldowns 120x10, 160x10, 180x10
DB Military Press 65x10

Short but sweet. :)
I've got about 40 minutes before 4:30 a.m. and then I need to get my butt out of the door for my Wednesday Spin class

I made it to the gym Friday right at 5:30 a.m. and there was a line of people waiting to get in - amazing -
People really like the Friday spin instructor and I have to say, she was really amazing... very inspirational, motivational and knowledgeable. In spite of the line I was still able to sign up as #12 on the list. I think they've got 22 bikes and about 1/2 dozen people didn't get there soon enough and had to be turned away.

I'm not exactly sure why but I woke up at 1 a.m. this morning and decided to make the best of it since I didn't feel tired which meant I made it to the gym by my school for a bit of a thrown together workout.

Squats 135x10, 135x10, 135x10
Nautilus Leg Ext 70x10, 90x10, 120x10
Nautilus Leg Curls 60x15, 80x15, 100x10
Hammer DB Curls 50x10, 55x8
BB Curls 80x8
DB Military 50x15, 65x10, 80x17
1 arm DB tri ext 35x10
Stability Ball Crunches BWx12, BWx10
SuperSet 1 arm Tri pressdowns with 1 arm Tri reverse grip pressdowns
25x12 right, then left hand
25x10 right, then left hand w/ reverse grip

Wednesdays seem to be pretty good exercise days and like last Wednesday I was able to get in a spin class in the wee hours of the morning along with some nice lifting after class.

We have 20 bikes available in the spin class and I just made it in under the wire and was able to sign up as #19 on the list. I think my internal engine is picking up some horsepower. Todays spinning was a little more intense than previous workouts and I found myself a bit nauseous after it was all over.

Honestly - I *LIKED* that! I'm tired of getting sick and run down for being lazy and out of shape, at least this time I got sick for a very good reason. Also, just being blasted by a workout is usually only temporary and last merely and hour or two at the most, then it's over and you're better off for your efforts.

Took off early Monday morning but the ride to the gym took a good hour due to the snow coming in that day so I decided to go straight to the school to get some kind of workout in there. I hit the treadmill for 35 minutes and covered 1.65 miles. Tomorrow is the next opportunity for a Spin class at my new gym. That gym opens at 5:30 and the class starts at 5:40, I need to be there early to sign up to make sure I get a bike! :)

I was knocked out of commission on Friday & Monday due to illness - not sure what I caught but didn't even make it to school on Friday. Wednesday was another spin day. I found out we need to register before class to get in, even at 5:40 a.m. the class was full but one person was nice enough to let me take over their bike. I'm guessing I'll need to leave home no later than 4:40 a.m. to get there early enough to get signed up.
After school that same day I went straight to the gym to get in some lifting - it was a good day - made the legs into noodles in the a.m. and hit the upper body w/ the weights in the afternoon.

I had my first day at my new gym today. I'll probably have to get up around 4 a.m. to make this work but, that's not too big of a price to pay and i can probably get up later if i'm ready to go ahead of time.

The spin class started at 5:40 and this is probably one of hte nicest gyms i've ever belonged to but, i got a really great discount through the school. The locker rooms are a bit like restrooms in high class places - everything from mouthwash, towels shampoo, conditioner, dryers...all i really need to bring is a toothbrush.

The class went well. It meets Mon, Wed & Friday so, it should help me fit into some new jeans reasonably soon.

Thanks for the comments, I did get a full day of smoking tracked last Friday and only had 25 smokes which is a good 60% reduction from previous normal levels. I've been wanting to get down to a single pack for years and that's pretty much my goal right now.

I joined another gym today in addition to Gold's which is somewhat close to school and has a 5:40 a.m. spin class on Mon, Wed & Fri

I went straight to the gym after school today - i was adding up my hours and it we actually had 56 hours of class per week for those first two weeks of school. It's kind of odd or backwards when the regular type work week is more relaxing than the weekends. Looks like I'll be skipping my mini-vacation this weekend due to a Spinal Anatomy boot camp being held this coming Saturday but, maybe next weekend I can get out of town for a bit.

I took to the outdoors tonight and strapped on my Garmin with my dog to keep me company and went 1.14 miles in about 25 minutes.

Regarding the smoking you asked about, I am still not smoking in the house and that makes it an entire year for that already. I have been working on a website called becomeanEx.org which is a stop smoking type of website. So far I've watched some videos and have started to keep track of the cigarettes I smoke. One positive thing is that I moved my computer back in the house because I used to just mindlessly sit with my laptop and chain smoke but now I'm removing at least one link. From the data collected so far it looks like I'm smoking the most when I'm driving. Anyway, I'll keep working through that program.

Wow, I just noticed I put November for the month in my last entry... oops! Usually, it's just the year I screw up. :)

anyway, i got in another mile tonight on the treadmill in a time a about 24 minutes even. It was a bit easier tonight but I could still feel the stress on my hips.

at the very least I'm hoping to keep up that bit of exercise. I've still managed to bring my lunch to school each day and even though it may not be perfect I think it's a big improvement over the lunches i was buying.

for today, i brought a can of Cambells healthy select light soup, banana and two scoops of a soy protein powder that I mixed with water.

I finally forced a wee bit of cardio into my life and hit the treadmill at home for 1 mile in a time of 24 min 7 seconds.

I seem to have fallen so far out of shape that it actually took a bit of effort to complete.

This past weekend was basically non-stop studying and reviewing for upcoming National Boards testing. That started right after school on Friday until 8 p.m. then Sat and Sun from 8 a.m. to 6 p.m. Thank god for MLK day today so I could get a day off. We've got the same study schedule set up for this weekend but I was thinking of maybe getting away to the Lake of the Ozarks after my last class on Friday the 29th of this month in the hopes that some of my stress levels could be alleviated a bit.

During my 26 days off school I only managed two workouts, one was a couple days into my break and the other one was this past Monday, a day before school started.

I weighed in around 296 on Monday and was probably north of 300 a few days prior to that but was trying to lighten up a bit so I could still fit into some of my jeans for school. That didn't quite work and still had to buy a few extra pair.

I was pretty lazy during my break.

Monday was the typical chest, back, shoulder workout, as much as I could do without making myself sick.

On a positive note, I've finally started to bring my lunch to school and haven't had any of the cafeteria lunches or breakfast.