Rest and Refresh

The photoshoot went well - things were pretty hectic trying to keep up with work and being up in the city for the shoot. They had everything nicely coordinated and they made it a first class experience. Definitely a lot of fun. I grabbed a snapshot at the end of the shoot in the second outfit they had me in, I didn't manage to get one of the first outfit because they had me change so quickly..so..here's a sneak peak of what's to come - Good Housekeeping Magazine, July 2010 issue (on shelves mid-June :)

From 2010-03-01

So 3 days of rest - no workouts just some nice walks through the city (in the freeeeeezing cold) made for a nice break. Got back to it today after we got Dad home from the hospital, I went over to my Dad's gym for UB/Abs + cardio workout. Again, I thought I'd be stronger given the rest, but I think the pace of the past few days, lack of sleep, and stressin' over dad took a bit more of a toll than I thought.

Went like this:
Operation Pull-ups: ehhh...3ish.5ish ;)

DB Flat Chest Press
10 x 30, 8 x 35, 6 x 40, 4 x 5 @ 45

SGDLs
10 x 135, 155, 175

BB Overhead Press
10 x bar, 12 x 50, 10 x 55, 8 x 60, 7 x 65, 4 x 70

DB Lateral Raises
2 x 10 @ 20

BB Close Grip Triceps Press
3 x 8 @ 75

DB Triceps Kickbacks
2 x 10 @ 25

DB Hammer Curls
2 x 10 @ 20

2Handed DB Preacher Curl
1 x 10 @ 50

Hanging Knee Raises ss w/Cable Rope Crunch @ 120
12/12, 12/12

Wtd Situps
2 x 15 @ 20lbs

Bicycle Maneuver
1 x 60

Plank
1 x 90 secs

20 minutes easy cardio (arc trainer)

Here 'till Saturday.

The plan for the week looks like this:
Monday: 30 cardio
Tuesday: Legs (squats)
Wednesday: Chest/Back/Abs (bench) + 20 cardio
Thursday: 30 cardio
Friday: Legs (deads)
Saturday: Rest (travel to FL)

Operation Pull-ups: Days 8 & 9 and Everything in Between

Day 8 was from last Wednesday, I tried a different grip that day to try to give my shoulders a break. Easier this way, so I got one more:



I went off to NYC on Wednesday after my workout and had 3 full days of rest - no workouts, just a little walking around the city. Definitely was in need of some rest, and I expected to be stronger on my return today than I was. A little disappointing. Training vids and pull-up vids in general this week will be from VA - this is my dad's gym, where I get yelled at for "dropping or slamming weights" when I set the bar on the floor. The rest of my week this week will be from Anytime Fitness (open 24/7).

Day 9 (after 3 days of rest):

Bench, and I'm Off (again)!

Today was Chest/Back/Abs...my lower back was actually pretty sore yesterday throughout the day after squats, so I decided to stick with a focus on upper back this morning, that worked out well :)

Here's a looksie at today:
Bench
5 x 80, 3 x 90, 9 x 100
(former PR with 100 = 7 reps, woot)



Pull-ups
Almost 3 :)

BB Floor Press
90 x 10, 8, 8

Set 2:


1-Arm Cable High Rows
80 x 10, 10, 10

DB Incline Flys
3 x 10 @ 25

Cable Lat Pulldown
3 x 8 @ 85

Hammer Incline Press
90 x 8, 6

Back Extensions (nice and light)
3 x 10 @ 10

Pushups
3 x 12

Reverse Trunk Twists
2 x 8/side

Decline Situps
1 x 15

Leg Raises
2 x 10 @ 4lb ball

Wtd Sit-ups
2 x 12 @ 20 (two 10lb plates :)

Plank @ 90secs

Rope Crunches
2 x 15 @ 120

20 mins Cardio

I'm off to NYC again tomorrow - Saturday this week with a jam packed schedule aside from Friday night (yay! :). This is for an article in Good Housekeeping Magazine, woot! Nervous, and struggling with the weight, but..it's here now, there's not a lot I can do except stay the course! Meeting Brandi there, it's been WAY too long (almost a year), and I am so looking forward to some GF time!

Saturday I leave NYC and head to DC where mom will pick me up on Saturday night. I spend Saturday the 27th through Saturday April 3rd (day before Easter) back in VA. Dad is having his hip surgery again on Thursday this week, so I'm going to be working from home again there next week, and trying to help him there that first, critical week. The good thing about THIS time is that he won't need the IV treatments, and they will want him up and moving and rehabbing as quickly as possible.

Today I shipped a bunch of supplements, my weight belt, and my lifting shoes HOME, so they'll be there for me next week and I don't have to lug them around NYC or pay to check luggage (cheaper to mail anyway).

Workout plan this week:
Sunday - 30cardio
Monday - Legs (Squat)
Tuesday - Chest/Back/Abs (Bench) + 20 cardio
Wednesday - if legs are recovered enough, legs (deads - but deload/light weight. If not recovered, just cardio (feeling fine as I post this).
Thursday/Friday/Saturday - rest, only walking the city

I'm due for some deloading, so this works out well and I planned it out this way a few weeks ago when I knew I was going to NYC - ridiculous to find a gym with a day pass there for any reasonable $$.