The Road to Relentless- squats and deads- week 4

Posted in Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 19, 2014 by alltheway doc

Well the crud made it to Emma on wednesday and she stayed home from school wednesday and thursday.  Thursday she had a 102-103 fever all day and was pretty miserable.  I felt bad for her and she is a very good sick patient these days.  She used to be excessively whiny but now she handles it all well and takes care of herself at home all day with me just checking on her in between surgeries and appointments.  She slept on the floor by my bed last night and is doing much better today.


Given that I had another sick child, I didnt sleep great last night and got up at 3:45 before I could think about not going.

squats and deads


squats- explosive

*45# for 5

*95# for 5

*115# for 5

*135# for 5

*145# for 10 sets of 2 with < 60 sec rest



snatch grip deads

*185# for 4 sets of 4



last week was the first week I had ever done these so I stayed light and moved up a bit this week.  They are an interesting lift and I am yet undecided as to how much I like or dislike them.


Romanian Deadlift

*275# for 3 sets of 8


my deads are totally horrible sucking right now.  I lost a ton of strength during the last program as it was a struggle to pull these and it really shouldnt have been.


ball leg curls

*3 sets of 12

these are a lot more tricky then they should be.


Hanging leg raises



The morning was pretty busy with both Dr Sanders and I being busy until after noon.  Those are my favorite kind of day.  Dr Sanders and Jenn left this afternoon for Sedona for a meeting and Devri and I have been keeping up with the afternoon appointments like awesome people :)

Tomorrow Zac has his game at 10 am here at one of the local high schools.  We have to be there at 9 so they can get some stickers on their helmets and get warmed up.  I am going to try and get my workout in before taking him to his football game.  Try being the operative word.  I would like to sleep in but I would rather come home from football and hang out with the family then have to go to the gym.

The Road to Relentless- bench- week 4

Posted in bench and rows, Fitness and body, Road to Relentless, Work, working woman fitness, Workouts on September 17, 2014 by alltheway doc

Yesterday Devri, Mary and I made a trip to phoenix for a little girls day.  We had some appointments and then did some shopping and ate good steak and came home and it was a great day.  We should do things like that more often! (hint, hint)  We are apparently getting what is left of the tropical storm Odile and therefore lots of rain for us and the possibility of flooding.  I love it and yes there might be a bit of flooding but overall I think everything is going to be fine.  :)

Up this morning at 3:45 and off to the gym.  With this rainy weather comes significantly swollen and sore joints and it makes for not enjoyable lifting and me not getting the numbers I would like. :/



*45# for 8

*75# for 6,

*95# for 5

*110# for 2

*120# for 3 paused

*130# for 2 paused, although I forgot to pause on the first one :/

two board bench

*145# for 2

*155# for 2

*165# for 2

I suck!  Should have been able to get more weight but 165# was heavy

db floor press

*40# for 4 sets of 10


incline pullups

*45# for 2 sets of 15

*65# for 2 sets of 10


rear flyes

*15# for 4 sets of 15

bench dips

*4 sets of 15


hammer bar curls

*35# for 4 sets of 10


incline situps

*2 sets of 20

It has been a very quiet day at the clinic with the rain.  All our surgeries came in and we had a bunch of walk ins and such but the phone has not hardly rang at all.

We started the day with a blood transfusion on a little dog that was probably bit by a spider.  The poor thing is losing blood fast and was going to die if we didnt do something.




Then it was on to the rest of everything with the last surgery being a bladder stone removal in an old fat yellow lab!!




As soon as I am done here at the office I am going to go take some pics of the rain. :)


The Road to Relentless- squats and benching- week 4 and 3

Posted in bench and rows, Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 15, 2014 by alltheway doc

Well, I was going to try to get my weekend workout done on saturdays from here until Relentless but it didnt happen this weekend.  I had good intentions but unfortunately life happens.  Saturday morning was up at 5 am and out the door at 7 to head up to Morenci for Zacs football game.  It was overcast and cool and perfect football weather.




They got creamed, destroyed, run over the top of but they played hard and didnt give up.  They definitely seem to get things figured out better in the second half and they actually had a couple of good runs and scored two touchdowns.  Zac did great and was awesome on defense putting pressure on the quarterback frequently.  He chased after the ball carrier frequently but as of yet hasnt learned to jump and tackle yet but he will get there.  I figure once he does it once he is going to realize how great it is to tackle someone and he will be tough to get away from.








He was always headed towards the ball.  Very very proud of him!


Two dogs decided to join in.  Those are going to be some ugly pups!





He had the toughest blocking assignment and did great.


some oranges for half time.






By the end he was exhausted and got in the back of the truck and slept all the way home with his head in his sweaty, stinky pads!

After football was a couple of emergencies and then Devri did my nails and by the time we were done it was too late to go to the gym as there would have been way too many people there and my little boy needed some mamma time so we headed home for dinner and a movie.

Sunday was up and off to church.  I had a couple of emergencies after church and then I headed off to the gym.

speed bench


*45# for 4

*65# for 5

*75# for 5

*95# for 5

*100#  for 3 sets of 3 with three varying hand grips


floor press

*155# for 4

*145# for 4

*135# for 2 sets of 5


I totally sucked at these!  They felt very awkward and heavy and I sucked at them.


lat pulldowns

*120# for 5 sets of 8


side laterals

*15# for 3 sets of 15


skullcrushers SS w rear flys

*55# for 3 sets of 10 SS w 15# for 3 sets of 15


incline situps

*2 sets of 20


The rest of the day was football and taking care of Zac who came down with a 103.1 fever and thought he was dying.  Men are very dramatic when they are sick and it starts very young!!  Not that he didnt feel like dirt but crying and screaming and being dramatic doesnt make one feel any better in fact I think it makes one feel worse.  He woke up at 10pm vomiting and so I put the sofa mattress beside my bed and he slept there the rest of the night and didnt wake up any more so that was good although I didnt sleep well listening for him and worrying about him.

Got up at 3:45 and headed off to the gym with Finn laying next to Zac on his mattress and they were both sleeping soundly.


high box squats

*45# for 5

*65# for 5

*95# for 5

*115# for 5

*135# for 3

*155# for 3

*175# for 3

*185# for 3

I wasnt doing to well on these this morning.  Not sure what my problem was but my legs kept collapsing in and I just felt weak and uncoordinated :/


Safetly bar squats

*122# for 5

*132# for 5

*142# for 5

*152# for 5

*162# for 5


These didnt come together until the last set.


back raises – machine

*140# for 3 sets of 10

still too light


damn serrano split squats

*3 sets of 5


band hip abductors

*3 sets of 15


incline situps

*2 sets of 20



When I got home Zac was still sick and Emma wanted really bad to be sick.  Zac had a 102 fever but Emma was normal so I gave her a tylenol and took her to school.  Zac came back to the clinic and hung out all day.  By the end of the day he was feeling much better and thankfully Dr Sanders helped him with all his homework so he is ready for school tomorrow given he is fever free.


The Road to Relentless- box squats and deads- week 3

Posted in Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 12, 2014 by alltheway doc

I am so glad it is friday!!  This week has been busy and I am grateful for that because busy keeps the bills paid which keep Mary happy which makes me happy.  I am also glad because Zac doesnt have football practice on fridays with Eagle black so it is night of getting off work and going home and hanging out with the family which I like.  I told Zac that tonight I would sit on the couch and watch a movie with him.  He is very much a mommas boy and I am fine with that.  He has been very stressed with school and when he gets this way he needs more time as that is his love language and I am happy to oblige.

Had an emergency last night at about midnight.  Thankfully it didnt take long and I was headed back home within about 20 mins.  I did stub my big toe and take off some skin on a board that was on the sidewalk which then bled all over my sock and shoe this morning at the gym.

box squats and deads

box squats

*45# for 5

*95# for 5

*115# for 5

*125# for 10 sets of 2


The working sets are done with minimal rest between sets.  They felt good and I really tried to concentrate on keeping my lats tight and it is amazing how much that helps with not falling forward.  A good trainer is worth their weight in gold.


snatch grip deads

*135# for 3 sets of 5


I went light on these because I had never done them and wasnt really sure what to expect.  They werent bad and next time I will use more weight.



*225# for 3 sets of 10


another first with these.  I watched a video on them before hand and tried to do them as instructed.  Next time I think I will do them in a rack so I can save myself the initial pull off the ground and concentrate on pushing my butt out and not bending at the back.


reverse hyperextensions

*3 sets of 20


hole in the wall gym doesnt have a reverse hyper machine so I googled some options and used a ball on a bench and that seemed to work well.


ab curls

*80# for 45

This was supposed to be 3 sets of 15 but I was running out of time so did them all as one set, obviously I need to add more weight.



Today was very very busy.  We got a good start to the day but with Dr Sanders gone there were a ton of walk ins and surgeries and we didnt get done until after 12:30.  I went home at lunch and laid down for a little bit and then headed back over to the clinic for the afternoon craziness.

Tomorrow Zac has a football game at 9 am at morenci so we have to leave about 7:30 to get up there in time for warm up and such.  Cant wait to watch him play.



Charlie keeping an eye on practice last night.




Somebody got some rain somewhere but it wasnt us.


The Road to Relentless- bench and rows- week 3

Posted in bench and rows, Fitness and body, heavy bench, Road to Relentless, Work, working woman fitness, Workouts on September 10, 2014 by alltheway doc

Most people do not like confident women.  Man or woman, there is something that rises up and does not like someone who knows what and who they are and what they want.  Some people are mature enough to overcome that initial feeling while others let it eat at them and allow it to breed all sorts of hate in them.  When I was a sophomore in undergrad there was this girl named Janice who was thin and beautiful and very outgoing and in several of my classes and she lived in the apartments across from me and I hated her!!  In my mind I made up all the reasons that it was ok to not like her because that way it justified my feelings even though I had never met her and did not know her.  As fate would have it we ended up having to do something together for one of the classes that we had together and she was so nice!!!  Just because someone is confident doesnt mean they are not a nice person, just because they are smart doesnt mean they arent a nice person and just because you have an instant dislike for someone because they are different from you, doesnt mean they are a bad person, it just means they are different from you and that is ok!  Dont hate someone just because at first glance you dont like them.  Randomness!

Yesterday was a fairly slow day until right at the very end.  I was planning on getting out of the office around 4ish when we finished our last appointments so that I could go and watch Emma do her tip testing and then watch Zac at football practice.  Problem one arouse when Zac had learning lab after school because he had forgotten to do some of his homework so Emma couldnt do her tip testing until after Zac was picked up.  Then right at the end of the day we had several emergencies that called and were on their way in.  A very badly broken leg on a pom


I wasnt sure that I was going to be able to get it aligned very well but it all straightened out fairly good.





and then a c section on a very special little boston.



It was almost 6 when I left and there was still one more dog coming in for Dr Sanders to look at.  I made it just in time to watch Emma and then headed over to watch Zac with football.


Emma did great on her tip testing.  She has awesome instructors!


We got home and did homework and went to bed.  I slept like a rock and it took me a bit to realize what the alarm was when it went off this morning.  That doesnt happen very often but I dont mind when it does because it means I have had some good deep sleep at a time when I am usually half awake.

bench and rows

I got to the gym and realized that I had once again forgot to bring my print out for my weekly programming.  :/  I pulled it up on my phone and wrote it all down thinking that it seemed very familiar.  Stupid me had copied down week 1 instead of week 3 so after I set everything up I double checked and then had to take everything down and switch to what I was supposed to be doing.  I am not very smart sometimes.

incline bench

*45# for 5

*75# for 5

*95# for 5

*115# for 5

*125# for 3

*130# for 3

*110# for 2 sets of 6


db bench press

I was supposed to do db floor press but I could not for the life of me figure out how to get the db up from the floor and I didnt have anyone to hand them to me and I messed around for about 10 mins and finally got to a weight that I could manipulate but it was too light so I just went with regular db bench press.  I am going to have to ask Julia how to go about getting the db in the starting position by oneself.

*50# for 3 sets of 8, 1


total suckage on these today! :/

bent over rows

*135# for 3 sets of 8

*dropset 135#, 115#, 95# each for 8


six way shoulder raises

These took a bit for me to figure out.  They arent that difficult but I am not very good with putting movements together, cant dance to save my life, so after watching the video I tried it and had to stop and watch the video again before I got it all figured out.

*2.5#for 3 sets of 10


you start at your sides and go up


Then go out in front


then up and then back down in the same way you went up.

she didnt give me any sets or reps so I just went with what I thought seemed like a good number :)


rope tri extensions

*80# for 3 sets of 12

rope cable curls

*60# for 3 sets of 12

I was supposed to do db curls but I was out of time because of messing up a couple of different times.


incline situps

*2 sets of 20


I have been terrible with my diet lately and I have decided that I have had enough of it.  It is time to clean it up and cut it back and stop being a glutton!  It isnt easy because I have been allowing myself to be a pig all summer but it has to be done because I dont like being this fluffy!

It has been a super crazy busy day with all sorts of emergencies and walk ins and we didnt even get started on surgery until almost 10 and didnt finish until almost 1!  The afternoon has moved right along and it is almost time for the doors to close and then it is off to karate and then football and then home for the battle of wills over homework.  Got to love being a parent :)


The Road to Relentless- benching and deads and more- week 3

Posted in bench and rows, Fitness and body, Life, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 8, 2014 by alltheway doc

Miserable people want everyone else to be miserable.  It is just the way it is.  Happy people, they dont care if you are happy or not, they will stay happy and if it makes you cranky, they dont care!  Miserable people cant stand happy people or successful people or people who arent influenced by their misery, it drives them to do stupid things and then blame everyone else.  Ahhh live and let live and dont whine about fallout!

So it was a busy weekend.  I got up early on saturday and headed off to the gym.

explosive bench

*45# for 5

*75# for 5

*95# for 5

*100# for 3 sets of 3 w/ three different grips- inside, middle and power ring


close grip bench

*105# for 3 sets of 5


bradford press

*45# for 3 sets of 8


lat pulldowns

*100# for 4 sets of 10


lying tri extensions SS w DB curls

*45# for 4 sets of 10 SS 30# for 4 sets of 10


incline situps

*2 sets of 20



Then it was home and get ready for Zacs first football game of the season.  He played almost every play of the game and did awesome!  I am so very proud of him.








He played hard and never complained!  He has come so far from last year!


The entire team did great and they never gave up.  They came back with about 5 minutes left to score two touch downs and kick on on side kick and try to get another one.  They lost by 4 pts but they played like champions!

Sunday was church and then a few emergencies and laying around and not doing much else.  Got to bed early and slept well and rolled out of bed at 3:50 and headed off to the gym.


deads and front squats


deficit deads

*135# for 5

*185# for 5

*225# for 5

*275# for 1

*295# for 1

*315# for 1

*325# for 1


A 25# plate is NOT very big.  I havent pulled over 315# for a long time, I suck! :/


front squats

*105# for 5

*115# for 5

*135# for 8


these felt pretty good


back raises machine

*100# for 3 sets of 12


serrano split squats

*3 sets of 5

these are a miserable exercise which probably means I should do them more frequently.


band hip abduction 

*3 sets of 15


incline situps

*2 sets of 20



It has been a very busy crazy day at the office.  We had a bunch of walk ins this morning and thankfully only had half a dozen surgeries because we didnt get started on them until after 10!  The afternoon was very busy as well and it kept both Dr Sanders and I hopping from room to room non stop to get everybody taken care of.  I love it that way!

I am off to go watch some karate and football.

The Road to Relentless- explosive squats- week 2

Posted in Fitness and body, Road to Relentless, squats and deads, Work, working woman fitness, Workouts on September 5, 2014 by alltheway doc

People will always look to bring down other people when they feel convicted or threatened, it is human nature.  We judge and we form opinions with minimal input if any from the other person because we want to feel better about ourselves.  We dont want to go to the person and sit down and talk to them or find out why or what their past is because that might mean that we are wrong in our judgement or opinion and we cant have that so instead we talk to people about them and we try to bring them down once again so we feel better about ourselves.  It has always been that way and it always will be so if it is happening to you, let it go, it happens to me all the time :)

Up this morning at 3:50 and out the door and off to the gym.

explosive squats

box squats

*45# for 5

*65# for 5

*95# for 5

*115# for 5

*135# for 5

*145# for 10 sets of 2


not super explosive today but maybe one day I will get there.



*135# for 5

*185# for 5

*225# for 5

*235# for 6 sets of 1


good mornings

*115# for 4 sets of 8


ham curls

*105# for 4 sets of 10


side bends

*45# for 3 sets of 10


incline situps

*2 sets of 20



It has been a completely crazy day today.  The morning was pretty much non stop for both Dr Sanders and I which I have to say is awesome!   Other than the fact that we are short a tech most of the week now but I refuse to just hire any random person and go through training them and then have them be a terrible employee or quit.  It takes too much time and money to get someone trained and I refuse to do it these days.

September is Childhood Cancer Awareness month as well as Ovarian Cancer Awareness month with today being wear teal day in support of Ovarian cancer research.  All of us at the clinic wore teal in support of our great client and dear friend Lupe!!



Zac has his first football game tomorrow.  They are playing the other Thatcher team that he was on last year and has much better players but Zac is playing awesome and I am excited to see him get to actually play this year.  Even if they lose he will get to play and that is what counts at this age.


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