I'm glad to be back on track!

So I'm back and ready to kick some major bootay!

I had sort of a week off, but not really...A week off if this below looks like a week off LOL (Its my work out from July 4th, my first real workout at our new club)

I was bad at tracking my food or logging it at all during our move time w/o internet but I was mostly good with what I ate. I didn't eat nearly enough, but I tried to get in 4-5 meals a day and mostly stuck w/ my special foods..........

I got alot of unscheduled, unplanned cardio with all of the trips up and down the stairs and getting used to the new neighborhood with the troublesome hill out front.....I got in a small, fast and heavy upper body workout on Wed. and I did workout last Sunday at my old gym...So atleast I didn't forgo my strength training. I also made sure to take my watermelon & protein to the club on July 4th to have after workout part 1...workout part II was something I just threw in there cause I was on a roll and I also wanted to check out the kettlebells now at my disposal...........I rode to the new club today to make sure that I'd be able to make it there for my workout tomorrow, kind of a fact finding mission, and I made it, with a few little snags thrown in (I WILL NEVER RIDE further than the store WITHOUT A BOTTLE OF WATER-EVER!)

I also found out I lost another 1.8lbs, which totally ROCKS HARD! I am soo digging the calorie cycling.

This week I will begin with a heavy leg week, though most likely everything will be heavy now that I've added in the drop set routines (this seems like it will be good, wholesome, painful fun :)).....My intent is to switch it all up this week with 3 full body, drop set HIT routines...THAT is the plan.........My cardio is going to be interesting to figure out exactly where to do it in the new place, but I'll figure it out, even if it means going down and treading water in the pool or something.

I am soooo stoked to get back on track. My boyfriend leaves and it will be me, alone with my mission...The timing couldn't be more perfect.........I am seeing sooo many changes and I want to keep them going.

Below is the workout, if you wanna see it in a more organized fashion click here


Workout Part 1-dumbells & leg press machine

sets reps lbs.

Bicep Curls (isolated)R 1 10 10
Bicep Curls (isolated)L 1 10 10

Bicep Curls (isolated)R 1 03 20
Bicep Curls (isolated)L 1 03 20

Bicep Curls (isolated)R 1 03 15
Bicep Curls (isolated)L 1 04 15

Bicep Curls (isolated)R 1 05 12.5
Bicep Curls (isolated)L 1 04 12.5

Bicep Curls (isolated)R 1 05 10
Bicep Curls (isolated)L 1 06 10

Standing shoulder press R 1 12 20
Standing shoulder press L 1 10 20

Standing shoulder press R 1 04 15
Standing shoulder press L 1 05 15

Standing shoulder press R 1 03 12.5
Standing shoulder press L 1 03 12.5

Standing shoulder press R 1 02 10
Standing shoulder press L 1 02 10

Tricep Kickbacks R 1 10 12.5
Tricep Kickbacks L 1 10 12.5

Tricep Kickbacks R 1 05 10
Tricep Kickbacks L 1 05 10

Leg press-seated 1 07 90
(shoulder width)

Leg press-seated 1 06 70
(shoulder width)

Leg press-seated 1 04 50
(shoulder width)

Leg press-seated 1 07 30
(shoulder width)

Leg Press-seated 1 10 90
(wide leg)

Leg Press-seated 1 07 70
(wide leg)

Leg Press-seated 1 07 50
(wide leg)

Leg Press-seated 1 07 30
(wide leg)

Workout Part 2-after watching a tennis match Kettlebell play & leg press mach.

Concentration curls-Kettle Bell R 1 10 18
Concentration curls-Kettle Bell L 1 10 18

Bicep Curls-Kettle Bells R 1 10 18
Bicep Curls-Kettle Bells L 1 10 18

Upright Rows-Kettle Bell R 1 08 18
Upright Rows-Kettle Bell L 1 08 18

Kettle Bell-Cross Clean (?) 1 10 18

Kettle Bell-Combo-Squat/Upright Rows 1 10 18 (36)
Kettle Bell-Combo-Squat/Upright Rows 1 08 18 (36)
Kettle Bell-Combo-Squat/Upright Rows 1 10 26 (52)

Dips (straight legged)1 14
Dips (straight legged)1 10

Kettle Bell-Combo-Lat front/side raises R 1 05 09
Kettle Bell-Combo-Lat front/side raises L 1 05 09

Kettle Bell-Combo-Lat front/side raises R 1 04 09
Kettle Bell-Combo-Lat front/side raises L 1 04 09

Dips (straight legged)1 10

Modified Push-ups 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Ankle Touch Crunches 1 05
Ankle Touch Crunches 1 05

Calves on Leg Press Machine 1 10 110
Calves on Leg Press Machine 1 12 90

Leg Press-seated (wide leg) 1 10 110
Leg Press-seated (wide leg) 1 06 90
Leg Press-seated (wide leg) 1 06 70
Leg Press-seated (wide leg) 1 04 50

Cardio & Calories Burned	MINUTES	CALORIES BURNED
Circuit Training	25	200
Circuit Training 25 200