Hi guys!
I’ve given up on staying up to date during the summer, LOL! It’s been busy and we have had bad and good days! Right now i’m waiting to hear about getting assigned a job from the temp service…hoping, hoping, hoping! I had to re-test for data entry and it’s NOT my strong point at all. I started working on a typing tutorial and I suck at it so bad, but am DETERMINED to get it! Things just never come easy to me and that is just the way it is. In the midst of all this we are trying to get my 17 year old licensed to drive so that if I get a job, she can get her and her sister to and from school. They won’t let her get her actual license because they now require you to have it 6 months before being allowed to test, soooo plan B is to go for the school permit! Let’s hope it all works out!
Well Update on that since it’s taking me 3 days to finish this! LOL! She can’t because she’s in town! I hate the DMV!! At least at this moment! I will have to leave this whole thing in Gods hands!
Also completed my entire process for the temp company to begin to be able to assign me work…now to wait! Also, get this, Jim comes up to me after my nap yesterday saying I need to call the plumbing company that i had such great interviews with because they JUST posted a CSR job opening which is what i interviewed for before. Well my phone # had changed since then so i called the HR person to find she’d left for the weekend already. I left her a VM at least, so we’ll see what happens Monday!
REHAB UPDATE!
I’m so excited with my progress right now! I am finally able to walk on my toes. It hurts and i can’t go to far/long but i can finally do it! I’m getting higher up on single calf raises as well, so i’m a happy camper! Still keeping up with all my rehab exercises as well. It’s time consuming and hurts some of the time, but it’s making a difference.
I’ve also started walking the treadmill for part of my cardio, really focusing on heel to toe with push off and even walking on my toes for part of the time. I also am doing deep lunge strides on it also really focusing on the push off. it’s helping…it hurts pretty good, but it’s helping. I’m truly looking forward to the day i am walking and there is zero pain!
Okay Workouts now…here we go….
Tuesday July 27th, 2011
Incline BB Bench Press
45(bar) x 15
65 x 6
55 x 6
55 x 7
DB Flyes
22.5′s x 10
22.5′s x 8
22.5′s x 8
Front Military Press
50 x 10
50 x 7
50 x 4
Straight Bar P/D
80 x 12
80 x 8
80 x 8
This was “one of those” workouts. I was NOT feeling it, could not feels strong and was wiped out. I did this much and it just kept going downhill, so called it quits. I usually feel better after a workout but this time felt so drained and like crying.
I honestly think my first deadlift session just fried and shocked my CNS to the extent it wasn’t recovered. That’s my theory anyway.
SATURDAY JULY 30th, 2011
Power Squat
50 x 12
50 x 12
50 x 13
Deadlifts-Full
135 x 10
135 x 5
135 x 5
Unilateral Leg Extension
30 x 10/10
30 x 10/10 + 4 w/ both
30 x 8/8
30 x 6/6 + ? w/both
Glute Isolater
40 x 10/10
40 x 10/10
40 x 8/8
Lying Ham Curl
20 x 8 w/lift-off
20 x 8 w/lift-off Last 2 assisted
20 x 3 then dropped to 10 for 3 more
Stiff Leg Deads
Just to stretch out
1 set of 12 with just the bar
Military Press-BB
55 x 10
55 x 8
65 x 5
DB Sides Raises
15′s x 10 + 2 assisted
15′s x 9
15′s x 10
Face Pulls
80 x 12
80 x 10
80 x 12
80 x 8
Front Raises
BB- 20 x 10
DB- 10 x 10 x 3- Alternating
Roman Chair
12/10/10
THURSDAY AUGUST 2nd, 2011
Pull-Ups
8
4 + 3 assited w/ final hold & slow neg.
Wide Grip BB Rows
95 x 10
95 x 10
95 x 8
Cable Lat P/D
80 x 12
80 x 10
80 x 10
60 x 10 & 10 Front & behind the neck
HS Iso Row
90 x 10
90 x 8
90 x 8
Reverse Grip Bench
45 x 12- Too easy
65 x 10
65 x 9
BB Curls
40 x 10
50 x 6 as cheater reps
40 x 8
Cable Rope Pull Through Curls
30 x 10
30 x 10
30 x 9
DB Alt. Curls- Walk the rack
17.5 -10lbs Got quite a few reps through entire drop set
20lbs -12.5lbs Much Less reps
I was going to keep going to the 5 pounders BUT all the girls getting trained kept taking the girly weights! I was even getting ready to switch to the 10′s after my second set when I finished with the 12.5′s and this girl grabbed it right from under my nose. Fortunately I know her and she is sweet and I realized she had no idea what I was doing. I was bummed to not get to keep going though, LOL!
THURSDAY AUGUST 4th, 2011
BB Bench Press
45 x 15
65 x 12
75 x 6
HS ISO Incline Bench
50 x 10
50 x 8
50 x 7
Pec Dec
40 x 10
50 x 10
50 x 10
60 x 10
Star Trac Shoulder Press
40 x 12
40 x 12
50 x 7
50 7
This machine is surprisingly great!! It really puts a bite into the delts and makes them burn!
DB Side Raises
15′s x 12
15′s x 10
15′s x 10 Last 3 assisted
Alternating Front Raises
12.5′s x 10/10
12.5′s x 11/10
12.5′s x 8/8
Face Pulls
80 x 12
80 x 12
80 x 10
Cable Tricep Pushdown
60 x 15
80 x 10
80 x 11
Weighted Bench Dips
35 x 9
35 x 10
35 x 10
And that is it for now!!! I enjoyed a movie with my husband last night, we saw “Rise of the Planet of the Apes” and it was awesome!!! We really enjoyed it and was worth every penny!
Today is Leg Day once again and i’m excited for it!! ‘Till later!
Also if you are on FB please visit and “like” my public page at…
http://www.facebook.com/pages/Tonia-Goodman-Figure-Competitor/154152947995978
