Jun 28 - Jul 3

Monday - lower body at gym, Romanian Deadilfts, with bar +50 lbs 25x, 15x, 10x, Leg extension (start with 110 next time) 12x100, 10x110, 8x120, 6x130, 6x140, 12x130, LEG PRESS 12x170, 10x190, 8x210, 6x230, 12x210, PRONE LEG CURL 12x35, 7x35, 8x35 (next time start at 30lbs) Planks 1 min center, 2 min side alt 30 sec each, 1 min cetner, stretch, 80 walking lunges

Tuesday - Bike ride on the loop, 40 minutes, and a few handstands. I joined Laura Dixon's program before the price increase on July 1. I have been loving her podcast but I guess am not successfully applying what she is sharing cause I haven't been able to get the weight off. I am going to really give this my best effort.

Wednesday - Upper body - Back BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115, , CHEST - converging chest 12x30, 10x40, 8x50, 6x60, 6x60 

PEC FLY 12x50, 10x55, 8x60, 6x65, 12x60 

BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115

TRICEPS 12x60, 10x70, 8x80, 6x90 12x80

SHOULDER upward row with barbells - 12x20, 10x30, 8x40, 6x50 (couldn't lift it all the way) 12x40 

BICEPS - 12x2/12, 10x2/12, 8x2/12, 6x2/15, 12x2/12

Joined Laura Dixon's program today (little bit of my thoughts at the end of this post). The cost is doubling on July 1st, and I don't want to pay $2000 so Corey told me I could do what I want. 

Thursday - Left home at 5:55, started bike uphill at 6:20, the hill by the temple is a killer, arrived at Potato Hill 6:55 am, took Ann's Trail east, was fun but a lot longer than I thought. After I got to the Peak View Trailhead I took the Intermediate Rush trail down, it was fun! At 7:40 I was where I met up with Corey, Wes, and Joseph last weekend. Headed down more along Rush Trail, I fell on some gravel, my pants protected me from scratches. Fell off my bike again at the gate on my way out, they are tight corners and I'm not good at corners yet. In car and on my way back home at 8:05, Back home at 8:24. That was a good workout and it was fun! Having Fun - Laura Dixon Podcast Episode 70. I listened to that a few times yesterday. Also goes along with Redirecting your Excess Desire for Food #62 - instead of desiring food, direct that to Creation and Relaxation (and FUN!)

Friday - lower body at gym, Romanian Deadlifts, with bar +50 lbs 25x, 15x, 10x, Leg extension (start with 110 next time) 12x100, 10x110, 8x120, 6x130, 6x140, 12x130, LEG PRESS 12x170, 10x190, 8x210, 6x230, 12x210, PRONE LEG CURL 12x35, 7x35, 8x35 (next time start at 30lbs) Planks 1 min center, 2 min side alt 30 sec each, 1 min center, stretch, 80 walking lunges

Saturday - Corner canyon, biked up from the cycle park, took the main path up, then up a little more until I reached Clark's Trail, took that east until I got to Peak View, then took Rush down, fun! Clarks Trail uphill was a killer. I have more endurance to build up

Jun 21 - 26

Monday - Bike ride to CHRC and back this morning. 5 miles each way, 56 minutes, top speed 26 mph, left at 6:20, home at 7:16weight, ate too much yesterday, but can I really be "good" for 5 days then bad for 2 and gain weight? Or just never loose it? Feeling kinda frustrated

Tuesday - Listened to Laura Dixon podcast today on my drive to the gym. Did upper body - I need to take responsibility.  BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115 CHEST - PEC FLY 12x45, 10x50, 8x55, 6x65, 12x60 SHOULDER side and front raises alt 22 2/5, 8 2/10, 6x2/8 12x 2/10 

Wednesday - bike ride to my parent's house. 16 minutes there, 30 minutes back home. I did pretty good going up the hills, go me. I had a little back and forth with the nourish company, cause I told them I'm not continuing with their program, cause I don't like it for several reasons and did not want to continue with it, I told them that on June 5th and she was like fine, that's your choice, but when my payment didn't go through over the weekend because I had cancelled my card. So yeah, she told me I showed a complete lack of integrity and I'm deciding what to do, if I care if it goes to collections or what. She wants me to make another payment for the month "I used" even though I only used two weeks, and says she'll take further action on it, so I'm trying to decide what to do and am going to talk to Corey about it. I blogged about it a little bit at the end of this post.

Thursday - lower body at gym, Romanian Deadilfts, with bar +50 lbs 25x, 15x, 10x, Leg extension (start with 110 next time) 12x100, 10x110, 8x120, 6x130, 6x140, 12x130, LEG PRESS 12x170, 10x190, 8x210, 6x230, 12x210, PRONE LEG CURL 12x35, 7x35, 8x35 (next time start at 30lbs) Planks 1 min center, 2 min side alt 30 sec each, 1 min cetner, stretch, 80 walking lunges

Friday - Wes had to be at school early for his driving exam, he passed! 2 mile walk/jog after I got home. I haven't been jogging for a while. 

Saturday - gym with Abi at 6:30 - Upper body - Back BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115 TRICEPS 12x60, 10x70, 8x80, 6x90 12x80, SHOULDER upward row - 60x 1/40 barbell, CHEST - converging chest 12x30, 10x40, 8x50, 6x60, 6x60, PEC FLY 12x45, 10x50, 8x55, 6x65, 12x60 (next time start at 50) THEN after I got home, CJW and I went on a bike ride at Corner canyon, I dropped them off at Red potato hill, they biked down, I went and parked and biked up for 25 minutes and we all met up, then took a rush hill down, it was really fun! Then J dropped us off at Little Cott Canyon and we biked down - it's a bumpy ride but still run. CW and I raced on the way home, I won cause I have a 3rd gear, 

Jun 14 - 19

Did a 30+ min bike ride MWF

Tuesday - Happy Birthday Corey! Upper body - BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115, tried Hoist lat pull 4x85 that was a lot heavier  CHEST - PEC FLY 12x45, 10x50, 8x55, 6x65, 12x60 BICEPS standing curls 12x 1/40

Saturday - Abi and I went to the gym at 8:30 and learned that it closes at 8 on Saturdays, not 9, so then we came home and did 2 rounds of a little workout, 50 seconds each of the following: plank, deadlift, jump lunges, bicep curls, plank, jump knee tuck, back row, T-ups

Jun 7 - 12

Monday - 90 minute bike ride this morning. I woke up at 5 to wake up Wes, he had to meet for high adventure at 6. I kinda went back to bed but it did look so lovely outside and I thought "I want to get up this early" so I waited until Wes was off, then got dressed and left at 6:26 for a bike ride . 3 miles in 24 minutes around and up the canyon, then a 2 mile ride up, that took 32 minutes. Biking up the trail is hard. Then 19 minutes to bike the 4 miles down and back home. 12,565 steps

Tuesday - 3 mile bike ride - 6:18 am, back home at 6:42, then to gym: BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115 seated row 12x65  CHEST - Pec fly - 12x45, 10x50, 8x55, 6x65, 12x60, standing curls 12x1/40, TRICEPS 12x60, 10x70, 8x80, 6x90 hard! 12x80, seated extension 12x1/30, LEG PRESS - 12x140, 10x160, 8x180, 6x200, 12x180. 5048 steps

Wednesday - left at 6:41 for a bike ride. (Good job me for getting up and going 3 days in a row!)28 minutes to go over and up, sat by the river for a bit, then 14 more minute up, then 7 minutes home. 9,530 steps

Thursday - weights at gym at 8:30 pm, BACK (Diverging lat pull down) - 12x95, 10x105, 8x115, 6x125, 12x115 seated row 12x65 Hoist lat pull down 4x85. CHEST - Pec fly - 12x45, 10x50, 8x55, 6x65, 12x60, Romanian Deadlift: 60x bar +2/25, static lunges left foot forward, 60 reps as fast as possible with 2/20, then right foot forward with same 2/20, did right foot in 2 minutes (the gym was closing so I had to hurry). 50 walking lunges on my way to the car. I also did yard work today, 12,431 steps

Friday - according to life360, I left home at 6:48 am, 23 minutes up to trail head, 25 minutes to do 2 miles up the trail and a little bit back down, then 6 minutes to do the 3 miles get back home. I didn't stop and take a break, so I'm not sure how it decides to divide things up.

May 31 - Jun 5

Monday - 5,574 steps

Tuesday - 7,610 steps

Wednesday - 12,868 steps. Was a little sick this morning and slept in. 4pm lifted weights: Tricep extensions 12x60, 10x70, 8x80, 6x90 woo! 12x80, seated extension 12x 1/30. Lat Pull down - 12x95, 10x105, 8x115, 6x125, 12x115 woo! I did it! Seated row 12x70. Converging Shoulder Press - 12x35, 10x40, 8x45, 6x50, 12x45 last 3 reps so hard, side and front raises 40x2/5 Leg press 12x140, 10x160, 8x180, 6x200, 12x180, 200 mountain climbers. Racquetball with Corey at 7:30, fun!

Thursday - got 10,883 steps today, Lifted weights for 20 minutes, chest and back with Abi: Lat Pull down - 12x95, 10x105, 8x115, 6x125, 12x115, seated row 12x70, Chest 12x45,10x50, 8x55, 6x60, 12x55. 10 min on treadmill. 40 minute outdoor bike ride later

Friday - 7,829 steps 

Saturday - 8,560 steps