Gotta Find Peace of Mind

1 mile pyramid on the precore 100i

Leg Press 3 sets of 20 at 140 lbs. 

Leg Extensions 3 sets of 12 at 95 lbs.

Seated Leg Curl 3 sets of 12 at 60 lbs.

Back extensions 3 sets of 10 

Abduction 3 sets of 15 at 65 lbs. 

Adduction 3 sets of 15 at 35 lbs. 

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

2 mile intervals on the precore 100i

Diet. Water. Sleep. A. Lonergan

Quads, Hams and Glutes

Abduction 3 sets of 15 at 65 lbs. 

Adduction 3 sets of 15 at 35 lbs.

Leg Extensions 3 sets of 12 at 50 lbs.

Seated Leg Curl 3 sets of 12 at 40 lbs. 

Leg Press 3 sets of 20 at 120 lbs. 

Back Extensions 3 sets of 10

Five flights of stairs

20 Kettle ball swings

20 lunges with a medicine ball

Five flights of stairs

20 Kettle ball swings

20 lunges with a medicine ball

Abduction 3 sets of 15 at 65 lbs. 

Adduction 3 sets of 15 at 35 lbs.

Leg Extensions 3 sets of 12 at 50 lbs.

Seated Leg Curl 3 sets of 12 at 40 lbs. 

Leg Press 3 sets of 20 at 120 lbs. 

Back Extensions 3 sets of 10

3 miles on the procore100i

  at level 19 for 28 min = 443 calories burned

1 mile on the stairmaster

 at level 5 for 50 floors = 110 calories burned 

Cherry Red

Your Arms Feel Like Home

Arms and Back

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Repeated

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Stretching on the mat 

followed by a strawberry protein shake. Yum!

Then and Now.

5-7-12 Im happy with my results, though this is not the end of my journey. Its a life long commitment to stay healthy. But with that said, Im moving on from here and starting a new mission. Ive reached my physical goals, its time to start a new one! 

5-17-11 There was a point in time when I hid from the camera, even with all of the world wide networking I did to promote myself. I no longer have to hide or "control" my media. This is me. All of me and I am going to continue my transformation, and ladies, there is no reason why you cant do it too!!! 

10-29-10 Excuse me while I take center stage and tell you about my measurements at the gym. Since I started at CTP on 5/10/10, Ive lost 15.75" from my body. 11 of those inches Ive lost in the past 4 weeks. Of the 8 body parts measured, my greatest loss was my AB Girth (navel) at 6.5" I am just getting started people, and you can do it too! I am only 10 pounds away from having lost 100 pounds! 

Working on this flat white girl butt

1 Mile of stairs

3 sets of 12 back extensions 

3 sets of 12 leg presses at 120 lbs.

Abduction 3 sets of 15 at 65 lbs. 

Adduction 3 sets of 15 at 50 lbs

Leg Extensions 3 sets of 10 at 50 lbs.

Seated Leg Curls 3 sets of 10 at 50 lbs. 

Lunges and kettle ball swings 4 sets of 15

Resistance Training

Compound Row 3 sets of 10 reps at 60 lbs.

Abduction 3 sets of 20 reps at 65 lbs.

Adduction 3 sets of 20 reps at 35 lbs.

Vertical Chest Row 3 sets of 10 reps at 50 lbs.

Triceps Press 3 sets of 5 reps at 60 lbs.

Leg Extensions 3 sets of 10 reps at 50 lbs.

Seated Leg Curls 3 sets of 10 reps at 50 lbs.

Chin Assist 3 sets of 5 reps at 130 lbs.

Weight Assist Dips 3 sets of 5 reps at 70 lbs.

Back extensions 6 sets of 10

Leg Press 3 sets of 20 reps at 120 lbs.

Then:

I mile of high resistance intervals 

Monday

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Compound Row 3 sets of 12 at 50 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Back extensions 3 sets of 15

Then:

4 miles of high resistance cardio

Then:

Stretching on the mat

Push Yourself!

The only one stopping you from reaching yours goals,

 is you. 

Your body is a living cell,

 you CAN change it!

Fantastic! (from yesterday's March for Women's Rights in Madison, WI.)

Saturday.

Compound Row 3 sets of 12 at 50 lbs.

Abduction 9 sets of 12 at 50 lbs

Adduction 9 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Then:

3 miles of high resistance cardio,

because the guy next to me was hot

and got off when I hit mile three

so my inspiration was gone. 

What can I say?

Then:

Stretching on the mat

Save Yourself.

Weights Before Cardio

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Triceps Press 3 sets of 12 at 70 lbs.

Then:

4 miles of cardio

Then:

Stretching on the mat

Come On Muscle Memory!

An hour of cardio 

(I know I should do cardio last,

 but really today should have been just cardio...

but then I saw the hot guys and just had to go do more)

Then:

Compound Row 3 sets of 10 at 50 lbs.

Abduction 3 sets of 10 at 50 lbs

Adduction 3 sets of 10 at 35 lbs.

Vertical Chest 3 sets of 10 at 50 lbs.

Triceps Press 3 sets of 10 at 60 lbs.

Then:

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 50 lbs.

Triceps Press 3 sets of 12 at 60 lbs.

Then:

Stretching on the mat.