Back to full body training

I started my new full body routine today. Today was Full Body Training, no cardio. Here's what the workout looked like:

4 sets of 15, then a 10 second hold on everything

Superset 1:
Wide Stance Squat 40# db
Adductor machine 115#
Burpees w/ pushup (15 reps)

Superset 2:
Seated Row 45#
Chest Press Machine 50#
Bench Hops (12 reps)

Superset 3:
Lat Pull Down 55#
DB Chest Press 25# db's in each hand
Jump rope for 30 seconds

Superset 4 (only did 3 sets of 15, no holds)
DB bicep curls (12# db in each hand)
Rope pressdowns (45#)

Thoughts for Tuesday...and a Recipe!

Thoughts for Tuesday...

Monday was yet again another crazy work-filled day for me and I chose not to workout during my break and instead take a much needed physical and mental break since it was a long 12 hour work day. Today however, I got much done. Bella is still going back and forth in her naps and cannot decide if she wants 1 or 2 naps, so we're just going with the flow and the last few days, she has taken 2 naps. During her morning nap, I got a leg and short interval workout in. I also got her newborn, 0-3, 3-6M and most of her 6-9 month clothes all in bins to be more organized. Bella was trying to help me, but instead she was pulling all of the clothes back out of her bins, haha! It was sad putting the clothes away. Remembering how tiny she was-- brought tears to my eyes. I am feeling very nastalgic this week as we approach Bella's first birthday. I canNOT believe its been a year in less than a week. I've also found myself thinking about more children. If you would have asked me when B was 3 months old if I was going to have another baby, I would have probably laughed at you. But now, I can definitely tell you that the answer is yes. We definitely want more children, and I cannot wait until we are ready financially :-)

I will finish this post with my workout from today for those who enjoy following. I also have a recipe to share today.

Crockpot Turkey Feta Meatballs
*one of my favorites but for the crockpot!

1 pound lean ground turkey
1 green bell pepper, chopped
1 onion, chopped
garlic to taste
basil to taste
oregano to taste (i admit to not measuring out these 3 things...can you really have too much?)
1/2 package of reduced fat feta cheese
1 egg

Mix all ingredients in a bowl. Shape into meatballs and place into sprayed crockpot. Top with 1 can of reduced sugar tomato sauce. Cook on low for 4-6 hours. Serve hot! YUM!


Tuesday workout
Training: Legs & Shoulders

Steps Ups: 20#/15r, 25#/10r (per leg) x 4 sets
DB Deadlifts: 40#/15r, 50#/12r, 60#/10r, 70#/8r x 2 sets
DB Shoulder Press: 20# (total wt)/15r, 30#/12r, 40#/10r, 40#/8r x 2 sets

Widestance squat: 35#/15r, 40#/12r, 45#/10r x 3 sets
Front Squat: 35#/15r, 40#/12, 45#/10r x 3 sets
Front Raise (total db weight): 20#/15r, 24#/12r, 30#/10r, 30#/8r x 2 sets

Reverse cable lunge: 50#/15r, 60#/10r x 2 sets
Upright Row: 30#/15r, 40#/10r x 2 sets

Cardio: 20 mins elliptical intervals: 1 min sprint, 30 sec recovery

Infant Safety

So today was not my favorite day thus far of the year. The morning was fine-- B and I were enjoying each other's company. She is walking all over the house now and I am still getting used to how much quieter walking is from crawling! AND FASTER. So she made it over to the dog dish. It got very quiet and I went over and she had 6 pieces of dog food in her mouth. I proceeded to start to pull the pieces out, and then suddenly she coughed, then did the silent cough-gag thing where there was no sound. I don't know how I did it, but I flipped her over and did 3 back blows and the dog food came flying out. She started crying... I held her (shaking seriously...) and told her it was okay. She cuddled and after 2 minutes was ready to go play again.. while I felt like I could throw up! Needless to say, I am very happy she is fine and that I reacted well. But due to these events today, I thought I would post up this information for my fellow mothers out there.

Info from: http://www.montgomerycountymd.gov/content/frs-safe/resources/parents/infantheimlich.asp

Determine if the infant can cry or cough.
If your infant is choking and cannot cough, cry or breathe, follow these instructions.

1. Give 5 back blows.
   Place your baby facedown on your forearm and grip their jaw with your hand. Rest your arm on your leg. With the heel of your other hand, give the child five forceful and rapid blows between his/her shoulder blades.
2. Give 5 chest thrusts.
   If the object does not dislodge, turn the baby to face upward and resting on your thigh. With your index and middle fingers on the center of his/her breast bone (just below the nipples), give him/her five chest thrusts one half inch to three quarters of an inch deep). Alternate between back blows and chest thrusts until he/she coughs up the object or begins to breathe on his/her own.
3. Look in the mouth to check if you can see the object.
   If you can see the object remove it carefully with your finger.
4. Repeat steps 2 & 3 above until the object is expelled or the infant becomes unconscious.
   If the infant becomes unresponsive, perform CPR and call 911. If you see an object in the throat or mouth, remove it carefully.

I suppose you can never be too careful.


In other news... here was my workout today, for those of you who like to know.

TRAINING: Legs & Abs

Stationary Lunge: 20#/15r, 25#/12r, 30#/10r, 40#/8r x 2 sets
DB Deadlift: 40#/15r, 50#/12r, 60#/10r, 70#/8r x 2sets
Jump Squats 4X10

Stability ball crunch with cable weight: 15#/20r, 20#/15r, 30#/12r x 2 sets
Reverse bench crunch: 4X 15
BOSU burpees: 4X 10

Wide Stance Squat: 30#/15r, 35#/12r, 40#/10r, 45#/8r x 2 sets
BOSU jump squat overs w/ 10# DB: 4 X 10

Med Ball Twists: 3 X 15
Crunches: 3 X15

CARDIO: 40 minutes Turbokick

Wednesday Workout

Today's workout was upper body and cardio. Felt strong today!

TRAINING: Upper body

Chest Press (DB total #): 30#/15r, 40#/12r, 50#/10r, 60#/8 x 2sets

One Arm Row: 20#/15r, 25#/12r, 30#/10r, 35#/8r x 2sets

Chest Flyes on roller: 20#/15r, 30#/12r, 40#/10r x 2, 40#/8r

Standing Squat/Row: 35#/15r, 40#/12r, 45#/10r, 50#/8r X2 sets

Cable Chest Press: 30#/15r, 35#/12r, 40#/10r x 2sets

Standing High Cable Row: 30X/15r, 35#/12r, 40#/10 x 2sets

Bicep Curls (DB#) : 12#/15r, 15#/12r x 2 sets

Tricep Extension: 12#/15r, 15#/12r x 2 sets

CARDIO: 30 minutes elliptical at level 8

Friday Workout Log

Friday September 11th, 2009

First here's my workout from Friday.

TRAINING: Upper Body

Superset 1:

Unassisted Pull-Ups -- 1r (thats all I can currently do, LOL) + 5 5 second holds with negatives

Wide Grip Row- 40#/15r, 45#/12r, 50#/10r, 60#/8r, 65#/8r

Chest Press Machine w/ roller- 40#/15r, 45#/12r, 50#/10r, 55#/8r x 2 sets

Superset 2:

Lat Pull Down- 50#/15r, 55#/12r, 60#, 10r, 65#/8r, 70#/8r

DB Bench Flyes- (#is total): 30#/15r, 40#/12r, 40#/10r x3 sets

Superset 3:

Close Grip Row- 45#/15r, 55#/12r, 60#/10r, 70#/8r

Bench Dips- 4X15

Superset 4:

v-bar bicep curls: (# is plate weight added to bar)- 5#/15r, 10#/12r, 15#/8r

Seated Dip machine: 60#/15r, 65#/12r, 70#/10r

CARDIO: 15 minutes treadmill sprints w/ 1 min sprint at 8.0 and 30 second walk at 3.5 an then 15 minutes treadmill walk at 8% incline at 4.0 speed

Thursday Workout Log

Thursday, September 10, 2009

Today's workout was split up because I just CANNOT do a leg heavy day and cardio right after when I'm lifting heavy like I am this month. Also, my training session took about 40 minutes by itself and I wanted to do some Turbo today, which is 45 minutes or so, so its too much time at once when working out during a baby's naptime :) I'm also still helping getting poor Bella back to her healthy self. The poor kiddo is still getting over her double ear infection.

TRAINING: LEGS & ABS

Superset 1 (# is DB in hand):

Stationary Lunge w/ back foot on BOSU: 20#/15r, 25#/12r, 30#/10r, 30#/8r x 2sets
Wide Stance Squat: 20#/15r, 25#/12r, 30#/10r, 35#/8r X 2sets
Jump Squat: 4X10 reps

Superset 2:

Ab Crunch on Ball with cable weight: 15#/15r, 17.5#/12r, 20#/10r X2 sets
Stability ball pull-in: 4X 15reps
Jumping Lunges: 4X10 reps

Superset 3:

Cable Hamstring Pressbacks: 10#/15r, 17.5#/12r, 15#/10r, 20#/8r
High Step Ups: 20#/12r, 20#/10r, 30#/6r X 2 sets

Superset 4: 3X15 reps

Bicycle crunches
Reverse Crunches
Bosu In-Out hops

CARDIO: TurboKick Round 32 (45 minutes)

How was your workout today, everyone?

Wednesday Workout Log

Wednesday September 9th, 2009
Here it was today! Felt strong... personal record on the Incline Press!

TRAINING: Chest/Back/Bis/Tris

Pullovers—30#/15r, 40#/12r, 25#/10r, 30#/8r x2 sets

Incline DB press 15#/15r, 20#/12r, 50#/10r, 60#/6r, 60#/5r

Cable Flyes 20#/15r, 30#/12r, 40#/10r, 45#/6r x2 sets

Seated Rows 30#/15r, 40#/12r, 50#/10r, 60#/6r x2 sets

Pushups on BOSU 4X15r

Lat Pull Down 50#/12r, 55#/10r, 60#/8r x2 sets

Seated Incline Curls- 10# dbs- 15r , 15# dbs- 12r x2 sets

Tricep DB Kickbacks- (each arm) 10#db/15r, 15#db/12r x2 sets

CARDIO: 30 minutes elliptical, level 8

Mandy's Monday Workout Log

By popular demand, I am going to begin posting my own workout log each day (when I do workout, LOL) in here :) Feel free to comment on it, make suggestions, or post your own workout log on your own blog and I'll link it to mine to help your blog get more traffic, and also to keep you accountable!!

This is a new month... and I like to change things up each month for myself in the gym so I don't get bored. So this month I'm going to try an upper/lower split. I'll be honest. I usually HATE upper/lower splits and rarely do them. However, after a trip to see my friend Christina this past weekend, I realized it might be good for me to help with strength :) So here goes!

Monday, September 7th

Training: LEGS & SHOULDERS

Superset #1- 5 sets total

DB Squat (# is total weight in hands with DBs): 40#/15reps, 60#/12reps, 70# 3 sets of 10 reps

DB Deadlifts: 40#/15 reps, 60#/12reps, 70# 3 sets of 10 reps

Superset #2- 5 sets

Bosu Squat over jump: 10#/15reps, 15#/12reps, 20#/10reps (2 sets), 25#/8reps

OH Seated DB Press: 16#/15 reps, 20#/12 reps, 30#/10reps, 40#/8 reps (2 sets)

Superset #3- 4 sets

Reverse Lunge: 20#/15reps (each leg), 25#/12reps, 30#/10reps, 35#/8reps

Front Raises: 16#/15reps, 20#/12reps, 30#/10 reps (2 sets)

Upright Rows- 3 sets

40#/10reps

30#/12 reps

30#/15 reps

CARDIO: 20 mins heavy bag work