Trex74newnewnew

[trex74]

Well its time for a new log.. I got srsly derailed over the winter, and a lot of things have changed in my life- for the better!!! I'm in a new gym which is basic at best-but sooooo convenient-it's connected to my building at work. So I have been going every day at lunch time, which is great.
I am considering going before work too, but it would mean getting up at 5 again, so I'm not exactly champing at the bit for that
I started getting back into eating better-no more cafeteria hospital food!
Basically no more red meat, and no sweets or starchy treats.
Breakfast: two eggs and 1/2 cup oatmeal
Snack: protein shake
Lunch: Fish or chicken with brown rice, black beans and a vegetable
Dinner:Fish or chicken with brown rice/sweet potato/black beans and salad with EVOO or vegetables
I have an orange or an apple sometimes if I get snacky
I am having a hell of a lot of Sriracha sauce or sambal oelek on everything these days too-I just have cravings for hot sauce


My new workout is back to basics:

Mon- Chest, shoulder and tris
DB bench press, flys
OH press, arnold press, side lateral raises, bent over lateral raises, skullcrushers, tri pushdowns
Tues- Back and Bis
DB DLs, seated rows, lat pulldowns, incline bi curls, hammer curls
Wed- Cardio and abs
Thursday-Cardio and abs
Friday- Legs- DB SLDLs, lying leg curls, lunges, leg press, DB squats
Sat and Sun R&R

really the only thing new is the fact my gym doesn't have a squat rack (i know, i know) or barbells, just DBs and machines, cardio equipment and a pool. It's so convenient though.

I've been every day this week, sp that's great.

 

[BBR100]

Sounds like things are getting back to "normal". That's GREAT!
Keep making progress everyday. Both of you.
This made me smile. Have a great weekend!

 

[slat1]

Having a "normal" routine almost saved my life. I need structure and my body started falling apart from being pulled in different directions.
Glad to see you are happy. That is the key to life!

 

[RottenWillow]

Well its time for a new log.. I got srsly derailed over the winter, and a lot of things have changed in my life- for the better!!! I'm in a new gym which is basic at best-but sooooo convenient-it's connected to my building at work. So I have been going every day at lunch time, which is great.
I am considering going before work too, but it would mean getting up at 5 again, so I'm not exactly champing at the bit for that
I started getting back into eating better-no more cafeteria hospital food!
Basically no more red meat, and no sweets or starchy treats.
Breakfast: two eggs and 1/2 cup oatmeal
Snack: protein shake
Lunch: Fish or chicken with brown rice, black beans and a vegetable
Dinner:Fish or chicken with brown rice/sweet potato/black beans and salad with EVOO or vegetables
I have an orange or an apple sometimes if I get snacky
I am having a hell of a lot of Sriracha sauce or sambal oelek on everything these days too-I just have cravings for hot sauce


My new workout is back to basics:

Mon- Chest, shoulder and tris
DB bench press, flys
OH press, arnold press, side lateral raises, bent over lateral raises, skullcrushers, tri pushdowns
Tues- Back and Bis
DB DLs, seated rows, lat pulldowns, incline bi curls, hammer curls
Wed- Cardio and abs
Thursday-Cardio and abs
Friday- Legs- DB SLDLs, lying leg curls, lunges, leg press, DB squats
Sat and Sun R&R

really the only thing new is the fact my gym doesn't have a squat rack (i know, i know) or barbells, just DBs and machines, cardio equipment and a pool. It's so convenient though.

I've been every day this week, sp that's great.

Hey I missed you, Trex. (and I hope you know by now I don't talk BS). It's really good to see you back. And I dig that back to basics philosophy!

Reading your back routine just reminded me that I "discovered" a new exercise I absolutely love. Reverse grip (underhand) bent rows. WOW. I might suggest you try them once instead of the seated row and see watcha think.

 

[needtogetaas]

nice dead bull in your profile pic lol.... BTW good luck and kill that shit girl!!!

 

[trex74]

Thanks guys!
Maybe it's the spring, maybe its whatever, but i am feeling great
30 min cardio today at lunch, and came in on Saturday to do Chest/Shoulder/Tris and 20 min cardio.
I decided to stay after work on my weight training days so I'm not rushing it. Cardio is fine for lunch though.
I made this cod recipe last night with some frozen cod fillets, and my husband said it was the best fish he ever had. So I'll share.
It's a Rachel Ray recipe, but I tweaked it a little (didn't add sugar, used dried bay leaves instead of fresh, used plain green peppers instead of cubanelles, and didn't have a fresh lemon to zest, so I used orange zest and a drop of lemon juice-oh, and didn't use anchovies).
It was really good though.
Rachael Ray's Official Website :: Lemon-Garlic Fish with Sweet 'n Sour Pepper Sauce

 

[trex74]

Back and Bis

I didn't try those underhanded rows today RW, but I will soon

seated low cable rows
lat pull downs
hyperextensions

cable preacher curls
db hammer curls

 

[trex74]

Yesterday was cardio- I signed up for a Law Day Fun Run, so I am working it on the treadmill. 5 minute warm up fast walk, 20 minutes jog, 5 minutes cooldown.
Oh yeah, also am starting beach volleyball the second week of May, so I am motivated to start doing some plyo etc.

 

[trex74]

Am trying something different for 6 weeks- 3 times /week doing a full body workout, and running the other two days (to train for the fun run.) I also get two 30 min power walks in morning and night (doggy!)
Here's the workout plan, it's a Poliquin one so that's why I'm trying it. The idea is for the first week: Workout 1 on Monday and Friday, Workout 2 on Wednesday.
Alternating each week for 6 weeks.
Anyway, the change up seems to be working so far because I have some DOMS where before I had none It is a little higher volume than I usually do in terms of reps, but it's good to push myself.
The only modifications I have made are using regular DBs, as my gym doesn't have thick ones, and db deadlifts instead of trap bar for the same reason.

Workout 1
A-1. Walking Lunge, Thick DB, 3 x 8-12, 30X0, rest 45 seconds
A-2. Bench Press, 30-Degree Incline, Thick DB, Pronating Grip, 3 x 15-20, 20X0, rest 45 seconds
A-3. Pulldown Machine, Straight Handle, Wide Neutral Grip, 3 x 10-12, 30X0, rest 45 seconds
A-4. Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed, 12,10,8, 30X0, rest 45 seconds
B-1. Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip, 3 x 12-20, 30X0, rest 45 seconds
B-2. 45-Degree Incline Curl, Thick DB, Neutral Grip, 3 x 12-20, 30X0, rest 45 seconds
B-3. Atlantis Arching Leg Press, Feet in Low Duck Stance, 3 x 12-20, 30X0, rest 45 seconds
B-4. Machine Row, Seated, Low, Neutral Grip, 3 x 15-20, 20X0, rest 45 seconds

Workout 2
A-1. Trap Bar Deadlift, Floor, Low Handles, 3 x 10-12, 30X0, rest 45 seconds
A-2. Atlantis Lat Pulldown, 3 x 10-12, 3012, rest 45 seconds
A-3. Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip, 3 x 15-20, 30X0, rest 45 seconds
A-4. Seated L-Lateral Raise, Thick DB, 3 x 12-20, 30X0, rest 45 seconds
B-1. Front Step-Up, Thick DB, Low, 4 x 12-20, 30X0, rest 45 seconds
B-2. Atlantis, Seated Pulley Arm Curl, 4 x 15-20, 30X0, rest 45 seconds
B-3. Atlantis Leg Curl, Plantar Flexed, Neutral, 3 x 10-12, 30X0, rest 45 seconds
B-4. Bent-Over Lateral Raise, Thick DB, 4 x 12-20, 30X0, rest 45 seconds

 

[Island_Girl]

Hi Trex!!! Looks like all is going well!