July 7

Ok, back in action... here we go...


Since you probably don't really care what exactly I'm eating, I'll just sum it all up by saying I ate about 1480 calories.

Workout (for Courtney): Chest and Back
*Some women are afraid to do much work on their chest because they don't want manly muscles there... which I understand. But, the reality is that unless you're taking steroids (we'll assume that you're not!), you're not likely to get those no matter how many push ups and reps on the bench you do. Actually, I quite love what working my chest has done... kind of an inexpensive lift! Seriously, go for it. And the back? I loooove working out my back! It's not seen unless I'm in a bathing suit, I realize, but a nice-looking back in just sexy so it's a fav of mine. Here's how I did it today.....

5-minute warm up run
Bench-
1- 55 lb - 15 reps
2- 55 lb - 15 reps
3- 55 lb - 15 reps

Superset w/
Lat Pull down-
1- 50 lb- 20 reps
2- 100 lb- 15 reps
3- 100 lb- 15 reps

Jumped rope between each superset and then run 1/4 mile before moving on to next superset....

Decline bench press machine-
1- 40 lb - 15 reps
2- 50 lb - 12 reps
3- 50 lb - 12 reps

Superset w/ Compound row-
1- 90 lb - 20 reps
2- 110 lb - 15 reps
3- 110 lb - 15 reps

Jump rope between each superset and run 1/4 mile before moving on....

Free Motion Machine Press-
1- 40 lb - 15 reps
2- 40 lb - 15 reps
3- 50 lb - 12 reps

Superset w/ Free motion row machine-
1- 50 lb - 15 reps
2- 50 lb - 15 reps
3- 60 lb - 12 reps

Jump rope between each superset and then run 1/4 mile...

Incline bench press-
1- 45 lb - 20 reps
2- 55 lb - 15 reps
3- 55 lb - 12 reps

Superset w/ bent over row-
1- 65 lb - 10 reps
2- 65 lb - 10 reps
3- 65 lb - 8 reps

Jumped rope between each superset

20 minutes of cardio to finish it off
Calories burned: 800

Felt great to get back in there!!! Need to get back into the healthy eating mode... I didn't eat a ton, but I could have made healthier choices. Hard to go back when ya take a little time off, but I'll get there.
Now Courtney, I expect you to do the exact same workout tomorrow! :) As for me, I'll be doing legs... painful deadlifts, grueling squats, but-blasting lunges- bring it on!!!