Happy birthday EARL!!!!!!!!!!!!!!! ~Annie (MIA but still alive) 307/203/150

Well...ok it was yesterday but what the they hey... Earl got to be my PT yesterday...lucky guy and he set me up with a simulated bench workout since my bench shirt hasn't gotten in, kinda gives you the same feel a good shirt would. I don't think I will get the same numbers out of the shirt, but it was a good practice run...here goes: Suspended bench press (2 mini bands) in the power rack w/o bands warmed up with 45# 2 sets of 3 with bands added: 95# 2 sets of 3 115# 2 sets of 3 135# x 3 155# x 1 165# x 1 175# x 1 185# missed then took the bands off 95# x 3 65# x 12 45# x 8 KILLER BABY!!! I was stoked! DB Incline flyes 10# x 12 x 12 x 12 DB over head presses 20# x 6 25# x 6 30# x 4 Tricep pushdowns 70# x 12 80# x 12 90# x 12 100# x breakdown set Hammer curls 20# x 8 15# x 12 x 13 Abs - leg raises for 3 sets Another good one in the books...felt nauseated, got sweaty, felt good, muscles pumping!! Then we went out last night had a couple drinks and got our dance on! So, I guess that counts as cardio right?

I mean sweat, 83 today, wow, two weeks ago it was raining. Dumbbell Incline Bench Press: Set 1: 15 reps @ 35.0 lbs Dumbbell Arnold Press: Set 1: 15 reps @ 25.0 lbs Dumbbell Rear Lateral Raise: Set 1: 15 reps @ 15.0 lbs Cable Triceps Pushdown (V bar): Set 1: 15 reps @ 60.0 lbs Stability Ball Crunches: Set 1: 29 reps | Set 2: 29 reps CARDIO: Kicked my a$$ Turned the resistence up on the arms and legs and did steps, and sprints ouch! Skiing - Nordic: 1174 calories burned: 3.2 miles, 50 minutes ,3.84 mph Set 1: 50 minutes at (Intensity 4 -- Hard) Mike

Awesome Val Very cool on the deadlifts, I really think you will reach your old lifting numbers, I just do. Sad night in the Werthmann house tonight, my son's Bearded Dragon died suddenly today, so I have a devistated 10 year old right now. If you knew my son, you would know this was like another kid losing a dog. Very cool little dude, so anyway, worked out after the funeral. Leg Press (45 Degree): Set 1: 8 reps @ 140.0 lbs | Set 2: 15 reps @ 160.0 lbs Hamstring Curls - seated: Set 1: 15 reps @ 40.0 lbs Leg Extensions: Set 1: 15 reps @ 55.0 lbs Seated Calf Raises: Set 1: 15 reps @ 35.0 lbs Lying Bent Leg Raises: Set 1: 25 reps | Set 2: 25 reps Stability Ball Crunches: Set 1: 34 reps | Set 2: 34 reps CARDIO: Skiing - Nordic: 535 calories burned: 1.6 miles, 25 minutes ,3.84 mph (Intensity 3 -- Moderate) Mike

Way to go!! Good job! I know, I am always asking Earl what those thingy's I just did were! I LOVE the swiss ball...kick a$$ ab work out! Val