Repeat Offender, Day 44+45

    I drank this smoothie from the other day at least 3 times.. Funny how I just fall into the habit of a food or drink and get stuck there for a while. My body is like, “Hey it’s snack time… I want a smoothie…” “Hey we just worked out.. lets have a smoothie” Either way I’ve drank two smoothies today alone.. I figure I have to give the body what it needs right? Especially after these two workouts:

EXERCISE	Set #1	Set #2	Set #3	Set #4
Narrow stance squats: 2 light sets of 15 reps and 2 heavier sets to failure	100	100	180!	180!
Narrow stance Leg press: 4 sets of 8 reps	180	180	180	180
Barbell Step-ups: 4 sets of 8 reps	40	40	40	40
Walking Barbell "double" lunges (step- down-up-down): 3 sets of 20 reps	30	30	30	XX
Single leg Barbell squats (foot on bench): 4 sets of 8 reps	bw	bw	bw	bw
Leg extensions: 3 sets of 10 reps, last set to failure				XX
Seated calf raise: 3 sets of 20 reps, last set to failure	----	----	-----	XX
Standing calf raise: 3 sets of 20 reps, last set to failure	bw	bw	bw	XX

    My legs were burning- and my knees  (especially my right one) were aching.. I guess I did too much weight with the squats and leg presses. When I taught my class later in the evening I was struggling to keep up and in pain.. Thankfully after a coating of Tiger Balm and some rest it felt a little better this morning . FYI- if you have never used Tiger balm, you need to. This stuff is the most amazing healing balm ever.. Seriously it got me through my swimming years, multitudes of rolled/ busted up ankles and sore muscles..
 

EXERCISE	Set #1	Set #2	Set #3	Set #4
Barbell bench press: 1 warm-up set of 8 reps	20	XX	XX	XX
reverse grip barbell press: 4 sets of 8 reps	20	20	20	20
Superset:	XX	XX	XX	XX
Dumbbell flyes: 4 sets of 8 reps	10	10	10	10
Dumbbell bench press: 4 sets of 8 reps	25	25	25	25
Superset:	XX	XX	XX	XX
Incline Dumbbell press: 4 sets of 8 reps	20	20	20	20
Dips (bench or parallel bars): 4 sets of 8 reps	bw	bw	bw	bw
Cable crossovers: 4 sets of 8 reps	15	20	20	20
Medicine ball or weighted crunches: 3 sets of 25 reps	10	10	10	XX
Hanging leg raises or roman chair: 3 sets of 15 reps				XX
Reverse crunch (on bench): 3 sets of 15 reps				XX
Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc…)		XX	XX	XX

   If there was a morning where I wanted to just say “fuck it” and not go to the gym, that would have been today.. My body is wrecked and begging for rest- with these workouts, classes, work and trying to  maintain the house cleaning and chores.. its catching up with me.. and I’m tired. But Paula was going to be waiting for me at the gym and I’m stubborn.. so I figured that even if it was half-assed it would be better than skipping. Thankfully my knee felt pretty good and by the end of the workout I was feeling a bit better.. However I was a zombie all day at work and have been resting since I got home, haha.. I’ll consider it a small victory..

    As for the rest of the night- I have big plans… Running to the grocery store with James, having dinner and making the couch my best friend :) Happy Hump Day!