A day in the life of the Mrs.

[Robyn81478]

Maybe a journal will help keep me on track. I seem to stay motivated for 5-6 days and then give into the temptation of BAD food and then cheat for an entire day and feel guilty. So........maybe if I put it all out there for everyone to see and critique I'll be better off. Help motivate me!!!!

I started a new workout today. I've outlined my program that I found below. My old workout was stale, so I'm hoping this will also help pull me out of this rut.

I've had some cantaloupe this morning and a lite string cheese and a protein shake. I was going to have some oatmeal too, but I got a little carried away with the cantaloupe and well, I'm full....... I've also taken my flax seed oil, apple cider vinegar and kelp, green tea and carnitine. I had 2 cups of black coffee cause as usual I'm beat because I don't sleep at night. I have quite a few family members who suffer from insomnia, I really hope that's not a hereditary thing because I will be a miserable human being if this continues.


Here's the workout I plan to follow. Let me know what you think.


Monday: Chest / Triceps
Tuesday: Back / Biceps
Wednesday: Shoulder / Traps
Thursday: Thigh / Calves / Abs
Friday: Chest / Triceps
Saturday: Back / Biceps
Sunday: Shoulder / Traps


** Cardio will be done 4-5 times a week for 35-40 minutes on 2 minute


Chest / Triceps Days:


1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
3 Sets of 12, 8, 8 Dumbbell chest flies
3 Sets of 10, 8, 8 Incline dumbbell press
2 Sets of 10, 8 Weighted Dips
3 Sets of 12, 8, 8 Skullcrusher
2 Sets of 10, 8 Overhead Tricep Extension



Back / Bicep Days:


1 Set of warm-up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
3 Sets of 12, 8, 8 low row
3 Sets of 12, 8, 8 high row
2 Sets of 8, 6 Barbell pullovers
3 Sets of 12, 8, 6 Deadlifts
2 Sets of Alternating Dumbbell Curls



Shoulder / Traps Days:


1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
3 Sets of 12, 8, 8 Dumbbell lateral raises
3 Sets of 12, 8 ,8 Dumbbell front raises
3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
2 Sets of 10, 8 Dumbbell Arnold Presses
3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
2 Sets of 12, 8 Heavy Behind the back barbell shrugs


Thigh / Calves / Abs Days:


1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
3 Sets of 15, 12, 8 Hamstring Curls
3 Sets of 12, 8, 8 Heavy Calf raises
2 Sets of 8, 8 Heavy Squats on the leg press machine
2 Sets of 12, 8 Leg extensions
2 Sets of 50, 50 Crunches or as much as you can do
2 Sets of Hanging leg raises (As much as you can do)

[Hawkwind]

Welcome back to journaling.

[chubbmann]

Sweet Jesus woman! You inspired me. God, I feel like such a fat slacker now.. Thanks alot!

[jennyd]

Hey Robyn...good for you, starting a journal and making changes to your routine.
Makes me wish I was already back in the gym.

You don't take any rest day, huh? You must be a barrel of energy. I don't usually take rest days, and everyone tells me that I'm too hyper....I don't think that will be the case anymore with a new bambino though.

On your shoulder/traps day...what about substituting the shrugs with something like face pulls? Maybe they're not for you, I just feel like face pulls hit my traps better.

I also would put some SLDLs or GHRs in the leg day...but I don't do hamstring curls...it's just my preference though.

Something for consideration I think would also be some type of hip work. I think that would help with your squatting (not that I'm saying it needs help) and Deads.

Either way...I'm gonna check in here often and steal some ideas from you once I'm hitting the weights full throttle again.
Good luck to you.

[Robyn81478]

Originally Posted by jennyd

Hey Robyn...good for you, starting a journal and making changes to your routine.
Makes me wish I was already back in the gym.

You don't take any rest day, huh? You must be a barrel of energy. I don't usually take rest days, and everyone tells me that I'm too hyper....I don't think that will be the case anymore with a new bambino though..

Right now I AM taking rest days. With this new plan I don't want to. I feel right now that my rest days are where my weakness is. If I take a rest day I'm more likely to eat bad or just sit around and do NOTHING. I DON'T cheat on the days I work out, EVER. So I'm going to try this for a bit to see if it helps me cut out my cheat day. I know cheat MEALS are good, but mine have been turning into cheat DAYS and that's not good!

Originally Posted by jennyd

On your shoulder/traps day...what about substituting the shrugs with something like face pulls? Maybe they're not for you, I just feel like face pulls hit my traps better..

I've been doing face pulls for a while now. I like them a lot, I haven't done shrugs in a while. When I get to this day I'll try the shrugs just to see how they feel. I may end up swapping them out with face pulls depending how they feel.

Originally Posted by jennyd

I also would put some SLDLs or GHRs in the leg day...but I don't do hamstring curls...it's just my preference though.

My hamstrings are darn weak. I love SLDL's and they have always been part of my workout, but lately I've had some hamstring problems on the right side. SLDL's really aggravate this, as do Good Mornings when I do them. So I'm gonna take a break from them for a little bit and see if it gets better. My husband said I more than likely strained it and they take a long time to heal. I don't know if that's true, but I'm gonna let the SLDL's slide for a bit to see if it helps.

Originally Posted by jennyd

Something for consideration I think would also be some type of hip work. I think that would help with your squatting (not that I'm saying it needs help) and Deads.

I'll find something to throw in there. I actually am surprised I missed that. I actually enjoy hip work.

Thanks for all the suggestions! I'm looking forward to all of the critiques and ideas!!!!!!!

[Robyn81478]

I finally got to have lunch at about 1. BAD day for meetings and not being able to eat. Luckily I had some cantaloupe left over I could just pick at during the meetings. Had a grilled chicken salad for lunch and a Fuze Slenderize drink - Blueberry Raspberry, 4 carbs and 2 sugars in a bottle, sweetened with sucralose and aceseulfame-K. They were 10 for $10 at the store the other day so I got a couple. Pretty tasty actually, but I won't make a habit of drinking them. I get to get off 2 hours early today so I'm heading to the gym.

[Robyn81478]

Last nights dinner was good. Had 1 pork chop and 2 cups of green and yellow beans and about 5 steamed carrots. I got hungry again about 8 so I had 1 of the left over pork chops. Did my shoulder/trap workout last night, felt great!

Shoulder / Traps Days:


1 Set of warm-up on Dumbbell Military Presses (15 reps at 15 lbs)
followed by 3 Sets of 12, 8, 8 Barbell Military Presses (1st set barbell - next two sets 35lbs)
3 Sets of 12, 8, 8 Dumbbell lateral raises (12 lbs first set, next 2 15lbs)
3 Sets of 12, 8 ,8 Dumbbell front raises (12 lbs first set, next 2 15lbs)
3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells) (Machine - 1st set 40lbs, next 2 55 pounds)
2 Sets of 10, 8 Dumbbell Arnold Presses (15 lbs, both sets)
3 Sets of 12, 8, 8 Heavy dumbbell Shrugs (1st set 25lbs, next two sets 35lbs)
2 Sets of 12, 8 Heavy Behind the back barbell shrugs - (no racks open - did 3 sets of face pulls - 1st set of 12 at 40#, next two sets of 8 at 55lbs)

Workout felt good. My shoulders and traps are feeling it today.

[narcsarge]

Keep at it Robyn. Nice shoulders and arms on a lady is "nishhhhhhhh"!

[jennyd]

Nice work Robyn.

[Robyn81478]

Breakfast today was 5 egg whites and 1/4 cup of oatmeal. Wasn't too hungry. Lunch was a ham and swiss on rye with lettuce, onion and spicy mustard with a side of cantaloupe, honeydew and fresh pineapple.

Thanks for the comments Sarge and Jenny. I haven't done Arnold presses in a while, they felt good and damn did my arms look muscular as h*ll in the mirror while doing them. I wanted a picture! lol....

[narcsarge]

You're doing the work Robyn! Your doing the diet! Hell yes you can take pride (and pictures) in what you're doing. All we get to do here is cheer each other on!

[fitme]

I'll cheer you on too Robyn and learn as well!

Are your cardio days separate? or did I miss that?

[jennyd]

Originally Posted by Robyn81478

** Cardio will be done 4-5 times a week for 35-40 minutes on 2 minute

Pay Attention Fitme!!!
Ha...just kidding girl.

[Robyn81478]

Legs today. Will post my sets tomorrow.

Dinner was a salad with 4 egg whites and a yolk and a bit of chopped ham.


Edited to post my workout

1 Set of warm-up on Full Squats - warmed up with just the bar
3 Sets of 12, 10, 8 Barbell full squats 1st set 95lbs, 2nd 115 lbs, 3rd 135 lbs
3 Sets of 15, 12, 8 Hamstring Curls - 20lbs, 25lbs, 35lbs (each leg)
3 Sets of 12, 8, 8 Heavy Calf raises - 120lbs, 130lbs, 130lbs
2 Sets of 8, 8 Heavy Squats on the leg press machine 90lbs+ sled, 110lbs+sled
2 Sets of 12, 8 Leg extensions 25lbs, 30 lbs (each leg)

skipped abs because I ran outta time. Had to go to my sons soccer game, where I proceeded to fall in the parking lot and scrape the crap outta my arm and knee AND I was carrying my son at the time so he got a nice little scare, poor guy. Not to mention my ex-husband was walking right behind me so I'm sure he got a nice laugh.........

[Robyn81478]

We had breakfast cooked for us today by the managers at work for our quarterly incentive program so I didn't eat the greatest, but not TOO bad. Had about 2 scrambled eggs and a half cup or so of hashbrowns, but they were just cooked in olive oil and salt and pepper, so not the worst I could have eaten.

Trying to get out of here in about an hour, take a half days vacation and head to the gym since I didn't go again this morning. I haven't been able to wake up because I'm exhausted, so I've been going at night. No big deal as I'm still getting my workout in, but man I prefer to go in the morning!!!!

[Robyn81478]

lunch today was ham and swiss on rye with mustard. Forgot to pack something to bring and that was the best choice in the vending machine. Luckily the sandwhiches are made fresh daily and they're actually tasty so it wasn't too bad.

Leaving work now, heading to the gym for chest/triceps day. I've never done both on one day so I'm curious to see how this will work out. So far my shoulders and traps are sore from my new workout with that AND my legs are sore from my new leg workout and since I equate soreness with progress, I feel like I'm accomplishing something, lol.

[Robyn81478]

Just thought I'd add some starting pics. They're not the greatest, but I'll have something to gauge against. Man, my stomach looks THICK!





Check out my bulging biceps:

[Eighth Wonder]

Robyn, its funny, your starting pics are on par with what most girls would post as their "after" shots. You look good, I'll be interested to see your progress.

[NiteHawk]

Yeah, Robyn, your stomach does not look thick. You look very good. Lean already. I like. Why are you blurring out your pretty face ??

Keep up the good work but give yourself at least a day off and rest.