Rough Weekend -- My dog was in Hospital

We had a rough weekend. On Friday night, our dog Zeke starting vomiting shortly after supper and kept it up all night till almost 4am-- I was up with him.

He finally went to sleep at about 4 and when I got up at noon, I found that DH had fed him before going out to do some carpentry work for a friend that morning, and that set off a new round of vomiting.

I found vomit in three places around the house, so I called our vet and was instructed to bring Zeke in. To make a long story short, they wanted to give him some IV fluids and something to settle his stomach, and then keep him overnight, so we agreed. Not only for his sake, but for mine, I didn't want to be up all night again, cleaning vomit. (turned out I couldn't sleep anyway because of worry, but that's another story)

In the morning we agreed that he would remain there throughout Sunday being fed small amounts of a prescription food, and if he held that down until the end of the day, he could come home.

That worked, and he is back home with a four-day supply of his RX food and some Pepcid, which he has twice a day. Last night I slept well for the first time since Thursday night. So far, so good.

DH took today off as he came down with a cold in the middle of all of this- added to the stress of the dog, I think he just needed a day. Anyway, we took Zeke and Beau on a quick jaunt through the woods, off-leash. Zeke zoomed around and seemed to be feeling great. I did some jogging intervals and it felt good to be moving as we missed the gym Sunday from being fried over Zeke.

It was only about a mile but the snow made it hard to do-- like running in the sand. The fresh air was great too and it was not that cold today. It was good to enjoy that together.

I hated leaving Zeke at the vet as he was a rescue and the kennels there are like the dog pound. I was afraid he would think he had been abandoned again. It broke my heart to leave him.

You've never seen such a happy dog when we came to pick him up. The vet tech said when he heard our voices, he went ape-shit. When he got home, he went through the whole house smelling everything to see if anything good happened while he was gone.

This morning, DH and I cleaned out our bedroom closets together and then brought a whole bunch of stuff to Goodwill. I have plenty on room for new clothes in SMALLER sizes now!

Anyway, I tried to upload some pics of Zeke, cuddled up next to his "daddy" but I can't get the google photo uploader to work today.

Tomorrow, I will probably do both the work-out I missed Sunday and the one that I would normally do on Tuesdays, to get myself caught up. Believe it or not I can see and feel changes in my body already.

Hope you all had a good weekend!

Perfect Ten Challenge, Perfect Work out, Perfect Day

It's time for my first weekly Perfect Ten Challenge report!

MY PERFECT TEN CHALLENGES

1) Begin the NROL4W program (THE NEW RULES OF LIFTING FOR WOMEN - LIFT LIKE A MAN, LOOK LIKE A GODDESS). This program requires 3 work outs a week and I completed my third yesterday (and will be posting it below, as I committed to posting my work outs from now on).

One week on this program and I KNOW that this is the right path for me. I am sore all over, but in a good way. The lunges, squats, push-ups and step-ups KILL me but I just know that the effort is going to pay off!


2) Begin Training for the New Haven Road Race: I only did jogging intervals once this week. I found out that women tend to be really "quad dominant"--meaning the fronts of our thighs tend to be MUCH stronger than the back by as much as 50-75% -- which is one reason that we are far more prone to running injuries, as the muscular development of our thighs tends to be unbalanced.

Some body builders have suggested that I spend the initial phase of the NROL4W program to really hammer the backs of my thighs and bring their development up BEFORE I get more serious about the running. This would likely make the running easier for me over the long-term and make me less prone to running injuries.

This makes sense but I am really addicted to the idea of running so I don't know if I will stop the jogging intervals completely or not during this phase. But I am going to be working those hammies and glutes to the max!

3) Lose 20 pounds by the end of the challenge. Since I don't weigh myself too often I'll just have to trust that if I continue to do what I know I should, the weight will come off. Since I also joined that fitness challenge for women over on the JP board, I'll have to weigh myself at the beginning of February and we'll see where I am at then.

4) Improve sleep habits: I have actually had improvement in this area. There was only one night this week when I couldn't sleep well. I forced myself to get up early and not sleep-in the next morning-- so that I'd be extra tired the following night and not start a bad cycle of being up late and sleeping late. This seemed to work.

Now, as part of this challenge, I am supposed to reveal something that you probably don't know about me. Well, this may freak some of you out but, ever since I was a little kid I have been extremely psychic AND able to speak with dead people.

I know, I know, I expect you to skeptical. I would be too. But I am not talking about vague info here, I get dates, names, info that I couldn't possibly know or guess at. I can't explain it--- it feels similar to making art or music-- like it comes in from somewhere else.

For many years, I made my living doing this. I stopped. Why? I started noticing that a lot of people get overly attached to psychic readers and readings, and they depend on that instead of on God.

People should not call me first when they have a problem, they should call God first. I started feeling like I was not serving people's best interests by doing this so I don't do it too much now.

Now on to yesterday's killer work out!




Thursday's work out:

Warm up - Yoga stretches

Squat
15/65#
15/65#

Push Up (45 degrees)
15
15

Bent Over BB Row
15/50#
15/50#

Step ups (18" box)
15/15#
15/15#

DB Pullovers
15/30#
15/30#

Side bends holding 25# plate
15/25#
15/25#
15/25#
15/25#

Crunches
25
25

Leg Lifts
15
15

Preacher Curls
10/25#
10/25#

Single-Arm Skull crushers
15/25#
15/25#

DB Chest Press
15/25#
15/25#

DB Flies
15/15#
15/15#

Cool down: A few more simple stretches

I upped the squat weight by ten LBS and feel like I can up it by another 10 next time. I think I may be able to squat with 100 or more pounds by the end of the first phase.

The step-ups really kill me! You can understand why they are so effective.




Today was a gorgeous winter day. DH had the day off from work and we had a gift card that we got for X-mas..... so we decided to go out for a fancy lunch. We went to Jimmies here in West Haven. This restaurant is on the beach -- when we walk on the boardwalk, it is right there-- tempting everyone with the great smells!

So we ordered steak and salads, and had a lovely view as we had window seats. I snapped some photos just for you! The sun is trying to break through the clouds in the pic above. Then in the pic below of geese swimming near the shore, you can see a beautiful ray of light coming down. Don't you love it when you take pics and stuff like that happens?




When we left the restaurant we brought our scraps outside for the sea gulls. They hang-out hoping to be fed. Sometimes we actually order french fries to go for the gulls. LOL Here are some pics of Jeff feeding them.







They'll hover right in front of you and if you throw food up in the air they'll catch it. This is so cool to watch! How fitting that on the day of my perfect ten update--- I had a perfect day!

I hope you guys have a great weekend.

xoxox

Monthly Progress Report ~ And Muscle Info for Greta

I'm calling this a "monthly report", but it's actually only been 2 and 1/2 weeks since I posted my December stats. The reason: I am participating in a 6-month women's fitness challenge and I need to have photos and body stats posted no later than Monday, and then I must post updates the first Monday of every month.

I've been posting my progress here around the third week of the month, so I thought it would be good to get these in sync, even though that means I am not really posting for a full month in January.

On Monday of this week, I had DH snap some pics of me and I recorded my measurements, weight and other stats to start the challenge. I've only lost two inches since I last measured in December-- one inch off the chest and 1/2 off both my waist and hips. All other measurements stayed the same.

Since this only represents a little over two weeks and covers both the Christmas and New year periods (with all of the parties), I am not displeased. Also, I weighed in on our scale Monday at 285 pounds-- representing a loss of 145 pounds since March 2009.

I have been taking pics in spandex exercise pants-- which have a slimming effect, and sports bras that I bought at the beginning that are now too loose on me. So this month, I decided to "let it all hang out" with some shorts and a new bra that is actually a little tight-- but that is intentional-- as we'll see how the fit changes each month.

My new weight lifting program is going well and other than that, I don't have much to report.

Greta over at Big Bottom Blogger asked me a question the other day about progressive resistance and I thought I would address that here.

Greta, I have not read the particular book you mentioned, but I am familiar with the principle and how/why it works. I am counting on it working as it is the approach I am using.

When I was doing ChaLEAN Extreme, we did 12 reps the first phase of the program; during the second month, we had to up the weight so that we could only complete 6-8 reps-- and this is progressive resistance.

Now with the NROL4W it is the same thing, except every other week, the reps per set decrease by two or three and the weight is increased as much as you can.

Why? Well, I'm gonna tell ya! LOL

Not all muscle fiber is the same. In any task, whether it is weight lifting or cooking dinner, the first muscle fibers pulled into action are the smallest ones.

When your body realizes that the effort needed exceeds about 25% of your strength, it activates your IIa muscle fibers. And when it sees that the effort requires more than about 40% of your strength, it calls up the IIx fibers.

Think of muscle fibers as soldiers in an army. Just as individual soldiers are members of platoons. muscle fibers are arranged in groups called MOTOR UNITS. Motor units, like the fibers that comprise them, have capabilities ranging from low threshold to high threshold.

Your body keeps the highest threshold motor units in reserve for the toughest tasks. That is why anyone who's trying to build muscle must eventually work with weights that require an all-out effort. Otherwise, the highest threshold motor units would never get used. And those are the fibers that are not only the biggest ones, but also the ones wth the most potential to get even bigger.

Your body will call in the most elite troup of fibers when you work at about 85% of your capacity. It would NOT BE POSSIBLE for you to work at that capacity and do 12-15 reps of an exercise. Your body will give out long before then-- and that is a good thing, which brngs you closer to the body you want.


Here's another thing to know. Muscle is metabolically expensive tissue, and your body won't want to add it unless there is some pressing reason to do so. (Pun intended, insert cheesey laugh track here).

Muscle adds to your body's daily nutritional needs because with a regular strength training program, your body also increases the bones, ligaments and other connections, not just the muscle. Six to eight weeks into a good weight training program and your bones will actually start to thicken. (another reason to do those squats!)

Your body wants to be efficient and won't add excess tissue unless it has to-- so consistency in weight training is important-- and so is diet. Your body needs protein to build this new tissue.

This is why it is so silly to hear women say that they don't want to weight train because they don't want to get "bulky". They are severely underestimating the effort it takes to achieve a muscular body.

People with really muscular bodies have worked out at 85% capacity over and over again for months or years and have paid meticulous attention to their diet and protein intake. Their hard work is trivialized when some overweight woman actually thinks that this could be achieved with mega reps with a ten-pound pink dumbbell and a diet of Lean Cuisines and Special K cereal. Not gonna happen!

High reps with low weights is really just glorified cardio, you might put on a bit of muscle in the beginning if you were out-of-shape at the start, and things may tighten up for you; but that's not enough of a challenge for your body to call in your muscle's version of the SWAT team.

Here's more info-- some people are genetically predisposed towards having more of these elite SWAT team muscle fibers just waiting to be activated. How can you tell if you do?

If you have tried to become a fast runner but can't no matter what you do, you are probably built to be strong, not fast.

If you put on weight easily, whether it is muscle or fat, you probably are meant to be sturdy, not willowy. Starving yourself and doing cardio till you drop may have contributed to your getting fatter and fatter over the years because that is not a way that that style of body can lean out.

My husband and I are both 6'3". He is built for speed and endurance, I am built for power and strength. DH thrives on lots of carbs and maintains his weight of 230 pounds eating 3,500 calories a day, or more.

I cannot eat that way. I need protein and I have to watch the calories. I'll always come in last when running. But ya know what? I kick my husband's ass in the gym!

I am just getting started and can do overhead presses with 20# dumbbells and bicep curls with 25 pounds. My Dh CANNOT do this. He tried. He can barely eek out 2-3 reps. This is a big, 6'3" guy too.

And my strength is not related to my height either. Because of the fitness challenge I just got involved in, I went and read the training journals of the other women there. Some of them competed in last year's challenge and have already completed one round of the New Rules of Lifting for Women program. There are plenty of little gals on there who are a foot shorter than me or less and who weigh 125 or less, yet they can overhead press more weight than me or my big, strapping husband.

I am convinced that a lot of fat women are genetically-gifted strong women in disguise. I am convinced that if I knew the above information years ago and honored my body and took it down the right path, I could have spared myself years of grief and obesity.

All of the years of trying to make my naturally thick, strong and slow body into a fast, willowy one using carbs and cardio, I am convinced, totally f-ed me up and turned me into the blobby mess I was at the start.

I have come to believe that putting carbs in a peson like me is like putting gas in a diesel engine-- it is not going to work.

Notice that I set up the beast (my weight bench) in my living room. I exercise in front of a sofa. Why? Because I lift so heavy that I often must drop the weight at the end, I cannot place it on the floor or put it back in the rack because I used up everything I had. THAT is how hard I work.

And this for me is working more than anything else I ever tried! I have lost 51 inches in the last 6 months and gained a ton of strength. I have totally committed myself to giving this an honest, increased effort over the next six-months to see where that gets me. Since I will be posting everything here, you'll all know how things progress.

Anyway, Greta, this is why your Russian friend tells people to lift heavy or get the F out. LOL

XOXO

Today's Work Out

TODAY'S WORK OUT

WARM-UP- yoga poses

Deadlift
15/85#
15/85#

DB Shoulder Press
15/20#
15/20#

Pullovers
15/30#
15/30#

Lunges
15/BW
15/BW

Crunches
2 sets 25

Leg Lifts
2 sets 15

Lunge with Core Rotation
15/25#
15/25#

Side bends with 25# Plate
2 sets 15 each side

Bicep Curls (against the wall)
10/20#
10/20#

DB Flies
15/15#
14/15#

Ended with some old school floor exerises and more yoga poses. Felt like I could have done more on the deadlift-- may up it next time.

Doing the shoulder presses with 20# was at the outer limits of my ability, but it felt good to push myself.

I have been feeling crampy since I started taking the thyroid meds, almost like I will get a period. I only had two last year and haven't had one since July. Been thinking that I am done with that, but we'll see....

I am upping my protein somewhat and will be getting some Vitamin D and calcium suppliments per the suggestion of Greta at BigBottomBlogger.

For that women's Fitness Challenge I am doing I need to get a starting pic and my stats up by Monday-- so I think I will just make that my progress report for here- a little early, and start making these coincide each month to make things easier on myself.


These will also be starting stats and pics for the Perfect 10 Challenge. So look for a progress report within the next few days!

I am all set to watch the biggest loser tonight! Yahhoo!

2010 Fitness Challenge For Women

Over at the JP (Just Pure) Fitness Forums there is a challenge starting in a few days that I will be participating in.

You must commit to a fitness program for 6-months. Many women there are using the New Rules of Lifting for Women or their own variation of that program. But you can use ANY body conditoning program, even one that you designed for yourself. You can also change your program during the challenge so long as you state what you are doing and follow it.

You MUST post your body stats (weight and measurements) at the beginning of each month, along with a progress pic. Your head can be cut off the progress pic if you don't want your face on the internet.

You can keep a training log there, but you are not obligated to do that. You will need to post your monthly progress in the thread provided for that no matter what though. I have already committed to my current program for 6-months so this just means that I'll be posting my stats in another location besides here.

The changes I need must be for the rest of my life so if I can't do something for 6-months, I will have a problem! LOL

If you've been following my blog, you know that I don't weigh myself at home. In order to do this challenge, that will have to change and I'll have to weigh monthly.

We have a scale here that weighs us about ten pounds less than the one at our Dr's. We checked, and the scale we have at home matches the one at our gym- so I could very well be about ten pounds less in actual weight than what I weigh at the Dr's. Sweet!

I am posting about this challenge here in case any of the gals are interested in participating or following the progress of others.

You can get more info about it HERE.

You can view the training log I created for this challenge by clicking HERE.

That's it for today!

Be good to you!

XOXO
X

The New Rules of Lifting for Women ~ Phase 1 Started!

Today I started the weight lifting program outlined in the book THE NEW RULES OF LIFTING FOR WOMEN by Lou Schuler. I'm making other changes which I will outline here as well.

Before I explain this 6-month program and share today's workout, I wanted to offer some background as to why I chose this as the direction to follow for the New Year.

This past week, Steve's "Wednesday's Word of the Day" on his blog was ELEMENTARY. There is a good message in that video if you care to check it out.

Anyway, Steve's word of the day really tied into something from over a year ago and it made me feel like I had come full circle. Way back at the beginning of my journey when I started hanging around the body building forums to hopefully LEARN something, I would look SKEPTICALLY at the advice they gave about losing weight --- do about a half dozen body building exercises (that are considered foundation builders) three times a week, keep your protein at adequate amounts to build muscle, cut enough calories from your diet to lose a pound or two a week, and add intervals or cardio once or twice a week IF YOU WANT TO.

According to them, 99% of people will totally transform their body in 6-months to a year using this formula. I was an emotional, physical and psychological mess at the time. My fat and out-of-control behaviors seemed too big and too complicated to be solved by a formula that seemed so simple. Being overwhelmed was my natural state at that time, and what the body builders said seemed too simplistic to me back then.

Here we are almost a year later and I see that men and women have had phenomenal success with this formula -- some of them are in their 40's or older and lost 50 to 100 pounds or more, and look more fit than they did at age 20.

So, seeing this, reading good books like THE NEW RULES OF LIFTING FOR WOMEN and hearing messages like Steve's, I am ready to embrace simplicity and to give an honest try to the basics that the seasoned body builders recommended to me nearly a year ago.

So for the next 6-months, at least, it will be just me and my weight training equipment (or my gym, when I am there;) and for the winter months, whatever cardio I can do on the opposite days. (When Spring breaks, I will focus more on the running on the opposite days).

That's it, no bells and whistles, no gadgets or attachments. I don't have to buy a bunny suit and hop around in it. Just me, the knowledge of what I have to do, and the basic equipment that I need to get the job done.

I will explain the program here and I'll be posting all of my work-outs, starting with the one I did today. For starters, below is a photo of the weight bench that DH picked up for me from Craig's list. It came with 2 bar bells, one ez-bar, 3 dumbbell bars, tons of plates, a stand to hold the plates, plus a set of iron dumbbells from 5 to 15 pounds -- all for $75 -- and of course, Zeke had to saunter by as I was taking the pic! LOL












Since I am going to be so intimately connected with this weight bench, I figure I ought to be on a first-name basis with it. So I have named it "the beast." LOL

In terms of the program itself, the New Rules of Lifting For Women program is divided into 7 stages and will take 6-months to complete if you work-out 3 times a week and follow the program as outlined. If you can only work out twice a week, you can still do the program, but it will take longer.

It uses the basic body building fundamentals and foundation-building exercises that the body builders recommend:

Squats, dead lifts and lunges along with basic exercises that involve the motions of pushing (like push ups and chest presses), pulling (like rows and cable flies) and twisting (like side bends, chopping motions, and back extensions). That's it. It is that simple.

Each stage has two different work outs called "A" and "B". Since you work out three times a week, you will always be doing one workout twice, so you alternate which one gets done twice.

Since I have been using the machines at the gym since July and using free weights with the ChaLEAN Extreme program for the past three months, I am not really a "beginner," per se, so I'll be adding a few extra exercises to my workouts-- mainly targeting my problem areas.

Also, the program calls for doing crunches and what not with a swiss ball. I no longer have a swiss ball so I'll be doing crunches, leg lifts and the like on the floor. I learned great ab exercises from the ChaLEAN Extreme ab burner work out so I may just continue to use that three times a week, incorporating it into what I am doing now.

Another thing to note is that I don't have a squat rack, so getting the barbell onto my shoulders to do squats, I found today, was not easy. I had to lift the bar above my head and place it on my shoulders-- so the weight I could use was limited to what I could lift above my head.

DH is a carpenter and has a good engineering mind, so he is going to figure something out for me that will be safe and enable me to squat with heavier weights at home. I can't afford to run out and buy a squat rack at this point.

ANYWAY, I did "work out A" today with a few moves of my own added in. Here is what I did:

Squats: 15 reps with 35 pounds; 15 reps with 55 pounds
Push-ups, (45-degree) 2 sets of 15
Bent over barbell row - 50 pounds
Step-ups (18" box) two sets of 15 with 20 pounds
Pullovers, 2 sets of 15 with 30 pounds
skull crushers, 2 sets of 15 with 30 pounds
bench press 2 sets of 15 with 55 pounds
dumbbell chest press, 2 sets of 15 with 25 pounds
Side bends holding 25 pound plate, 20 reps each side
cruches - 2 sets of 25
leg lifts, 2 sets of 15
preacher curls, 12 reps each arm with 20 pounds, then two reps of 10 with 25 pounds





The step-ups are killer. You step-up onto a wooden box while holding weight. My butt and thighs are killing me! I can see how a few months of this stuff will have an affect! I had DH make the box for me and it was my bright idea to tell him to make it 18" tall. I wanted to challenge myself. Me and my big mouth! LOL

I am sore all over but very proud of myself for getting though it. My next weight work out will be Tuesday.

On other fronts, since I started that thyroid medicine all I do is wiz. I am like a pee factory. I even got up twice last night to go and I NEVER do that. Bet I've lost several pounds of fluid and that this will help lower my blood pressure even more.

I wanted to thank Greta at BigBottomblogger for the good info about hypothyroidism. Greta is also working out. Check out the pic of her arm that she posted the other day!

I also wanted to thank Helen over at Doing A 180 for sending me the fantabulous work out logs for the New Rules of Lifting program. They are awesome! Thanks Helen.

I plan to do some sort of Cardio tomorrow but I don't know if I will attempt to go around the neighborhood doing jogging intervals (brrrrrrr, cold!) or just do a cardio DVD in my toasty TV room!

Well, I am off to fix a great dinner for Jeff and I! Hope you're all doing well.




xoxoxoxoxox

Ut oh, I have Hypothyroidism!

Move outta the way cardio bunnies! The kick-butt Kitty is here!

I was just hanging out yesterday with DH and having an uneventful day, when my doctor called. First of all, I was shocked that a Dr would call me on new year's eve and talk with me for 20 minutes about my lab results. My old doc trained me to expect suck-ass behavior, I guess.

Anyways, after running new lab work the thyroid was even worse than before. After he took the blood last week I wanted to educate myself somewhat about Hypothyroidism so that I would know what questions to ask him if it turned out I have it.

So we had a good conversation and the bottom line is that I started taking meds for this yesterday. I can either just wait to see how I feel and go over this with him more when I have my next appointment at the end of February. Or I can make an appointment with an endocrinologist and let the specialist handle this aspect of my health care.

I am going to wait two months and take the meds to see how I feel. I don't want to make this bigger than it needs to be. If I don't feel differently after two months then I will see an endocrinologist.

Now that I looked into this, I can clearly see that I've had all of the classic symptoms for quite some time, I was just attributing them to other things. For instance, my normally silky skin has been dry and scaley-- I attributed that to getting older. Lotion doesn't help and I was annoyed by that.

I had a gorgeous head of reddish-blonde hair that was all the way down my back. It was so thick that it barely fit into a large pony-tail holder. My hair started to thin and break off about two years ago-- again, I attributed this to getting older and also genetics. My grandmother developed very thin hair as she aged. Now I wonder if she didn't have hypothyroidism too. Sadly, I cut my hair off because of this and I have been sad about it ever since. I always LOVED my Irish hair.

My feet and lower legs are always cold-- like blocks of ice. This adds to my insomnia as this is to the point of being really uncomfortable. I keep a small space heater near the chair where I sit in at night to watch a little tv before bed. I put on socks and put my feet near the heater trying to warm them up. Even this doesn't do much good. Cold feet and poor circulation are one of the main sympoms of hypothyroidism.

One thing that really pisses me off is that I complained to my former Doc about all of these things and he did NOTHING. You'd think he would have said, "Oh, this overweight woman whose mom had hypothyroidism now has dry skin, thinning hair, cold feet, insomnia, low body temperature, etc. Maybe I should test her thyroid?"

I didn't know these things were connected, but he is a doctor, shouldn't he have? He knew that I was starting to go through menopause and basically told me that dryer skin and hair were part of getting older and I'd just have to accept it and age gracefully. I am adding him to my list of people who need a good slap!

My weight loss may increase now, my hair grow back and my feet stop feeling like two blocks of ice. That would be great! It can take a few weeks for the medicine to have an affect that you notice, according to what I've read.

I am going to keep reading on the subject and studying the different treatment options. People with hypothyroidism are at an increased risk for heart disease and cancer, so there is more involved here than being cold and uncomfortable and having a tendency to be fat. I will keep you all posted.

On other fronts, I did a two mile walk/jog today and followed that up with just under an hour in the gym. I said after the first of the year I would record my work outs here, so here's what I did at the gym today:

These are all machines, no free weights today. "JB" is an abbreviation I use in my training log that means "just barely." It means that the set was at the outer limits of my strength and I could barely do it. LOL


Chest Press: 12 reps at 100#, 12 reps at 115#, 12 reps at 130# JB

Duel axis Chest press: 12 reps at 90#, 12 reps at 95#, 12 reps at 100# JB

Duel axis Incline press: 2 sets of 12 with 70 pounds
(had a hard time with this today, unsure why)

Cable seated row: two sets of 10 at 150#, JB

Cable chest fly: 2 sets of 10 at 90# JB

Overhead press: 12 reps at 35#, 12 reps at 50#

Shoulder press: 12 reps at 20#, 12 reps at 30#, 12 reps at 40#

I said before that I was starting the new weight training program on Monday. Actually, I will start it on Sunday and post about why at that time. I am VERY excited! I will outline the program at that time too.

Hope you're all enjoying what is to be a long weekend for most of us! Grab some quality time with the ones you love, including yourself!

xoxox
xo
x