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November 22, 2014
Inspires : 0

Stoppani's 12 Week Shortcut to Size.
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November 21, 2014
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5 Rds
Bench 12 / #135
Pull 7
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November 21, 2014
Inspires : 0

My niece was born this morning! I am now an aunt of two wonderful girls! Love being an Aunt. Ella Grace - 7lbs 10oz.

Not feeling 100%. Very tired. Slept in this morning and no time at work for a lunch workout. So busy!
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November 21, 2014
Inspires : 0

Weight 149.75/154.0 (17.3% BF) in AM. 149.5/154.0 (17.3%) after ride home.
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November 21, 2014
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Stats taken after gym session and before dinner, %water 68.5, muscle 37.7, bone 3.9. Though it was cold out with wind and temps in the 30s, I decided I wanted to run outside today instead of on the treadmill at the gym. So, just did the same loop as the other night only the other direction. Rather cold against the wind, let me tell ya! 2 miles into things and my right knee/upper calf was giving problems. That settled later and found I was doing okay later. I had forgotten to retape the area with Rock Tape and did that before I went to the gym later after work. Hopefully, that will help.

Tomorrow: I'm still considering an LSD run though I probably shouldn't considering my right knee/upper calf. But, if I take it easy enough, I think I'll be okay.

Sunday: as it's supposed to rain, I will probably just be a gym rat. I sure wish I could get back on my trainer. I may try again the following as it will be 3 weeks then without riding.

Monday: though it will be warm, taking t[...]
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November 21, 2014
Inspires : 0

core, hamstring curls on SB, chest, lat pullovers, RC, lateral raises, bicep curls, tricep skull crushers, SB crunches, side plank dips on FR, balance on BOSU and legs on SB, in and outs.
Also did SMF release
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November 21, 2014
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50 mins of TRX Suspension Training. Phase 2 - Unilateral Strength, Week 7, Day 4
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November 21, 2014
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Did "C" pull-ups
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November 21, 2014
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Went to lunch with my old work buddies from Spirit today! My old Senior Manager is leaving the company... no plans and no job he just needed a break from that place - an interesting decision for sure. It was lovely catching back up with the old gang, and I barely had any anxiety feelings when I saw Sam decided to come (the one who nearly got me fired). When I walked back into Cox's doors I had this overwhelming sense of contentment and relief. An utter "I completely belong here" feeling. I like that.
And my hair is off the hook today. This morning I did a rosemary rinse. Literally fresh rosemary sprigs steeped in boiling water, cooled, and poured over my head (then rinsed out). Not only does my hair LOOK amazing today it smells just faintly like rosemary. I was worried it would be a powerful smell but I rinsed it enough that it doesn't. Makes me want to plant a rosemary bush next spring - I know they require very little oversight and that is my kind of plant!
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November 21, 2014
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2 sets of 15:
Lat pulldown
Row machine
Shoulder press machine
Side raises
Ab machine
Standing side crunches with dumbbell
Leg extension
Dead lifts with dumbbell
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November 21, 2014
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Went to the YMCA to swim to only find that swim team has started. Moving this workout to Sunday to try and get it in.
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November 21, 2014
Inspires : 0


I have a job interview Tuesday 3pm (I'm out early for Thanksgiving) for the Personal Care Attendant job. I'm kind of excited to be able to help people who need it in my own town and narrow the budget deficit. Really it will be like when I used to go to my Grandma Smith's after school in high school to take her grocery shopping, address bills etc. It's a non-medical position so while I might help with a bath, it shouldn't be CNA-type work. (Not that that would be bad, just different.
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November 21, 2014
Inspires : 5


Back at home.  We picked up Emma last night and she is glad to be home as well. She stays with a petsitter but her regular sitter was not available last weekend so she stayed with a different sitter until Monday and was with her regular one Monday-Thursday.  The new sitter has two huskies.  Emma didn't like being bossed by the huskies so she set up house (1) under a desk and (2) in the laundry room.  Poor Emma!  Anyway, she as properly worshipped by her regular sitter and has spent he time since we picked her up getting out each of her favorite toys and playing with them ... and sleeping on them.
Today will be going to spin class, going to PT, getting groceries, etc.  
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November 21, 2014
Inspires : 0

getting back into the strength regimen

max squat 205 x 10 reps
max pulldown 120 x 10 reps
max calf raise 205 x 10 reps
max curl 60 x 10 reps (2 sets)
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November 21, 2014
Inspires : 0

1.The Leg Curl:::::Settings=Back=6 ::::POUNDS TODAY= 98
2.The Leg Extension:::::Settings=Back=6 ::::POUNDS TODAY= 106
3.The Calf Raise: Each calf did 15 each
4.The Pullover:::::Settings= Back=up, Seat=10, Arms=2. ::::POUNDS TODAY=64, should increase next time.
5.The Torso Arm:::::Settings=Seat=10, top ::::POUNDS TODAY=166
6.The Arm Cross:::::Settings=Back=4, Arm=1 ::::POUNDS TODAY=64
7.The Lateral Raise:::::Settings=Back is down, Seat=9, Arm=0 ::::POUNDS TODAY=62
8. Triceps:::::Settings=Seat-=7, hands=2 ::::POUNDS TODAY=102
9.The Ab Machine:::::Settings=Back=max, with pad::::POUNDS TODAY=54
10.The Lumbar Machine:::::Settings=Pads=3, Feet=3, no seat pad :::: POUNDS TODAY=66
11. Leg press- bilateral legs, did 160 pounds and 100pd single legs
Leg Press Calf exercise- 120 pounds, both calves x15
12. Tibia machine- did 7.5 pounds each side to 15-
13. Seated Dip, did 20 reps of 166 pounds,seat at 10.
14. Chest Press: :::::Settings=Seat 10, back 6. 94#
15.Row.... [...]
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