I'm Back!!

Today was my first day back in the gym after taking 3 weeks off to recover from pneumonia.  After and hour and half this morning starting around 530am this is the workout I did - I feel good - exhausted - but HAPPY to be back!!!

If you do the workout let me know how you did and I will post your thoughts!

Much love

Michelle

Treadmill - 20 min total - startin at a 15 incline for  3min speed 1.5 then down to 2.5 incline for 3 min speed 3.0 then back up to 15 incline etc.

Stationary Bike - 2 miles  15 min

Deltoids 3 sets/15 reps @ 55lbs

Pecs 3 sets/15 reps @ 70lbs

Military press w/ dumbbells  3 sets/20 reps  @ 20lbs

Chest press w/ cables 4 sets/25 reps @ 7.5lbs

Tricep pull down w/ rope 2 sets/10 reps @ 30lbs

                                                   2 sets/10 reps @ 40lbs

Overhead tricep pull w/ rope  2 sets/10 reps @ 30lbs 

                                                           2 sets/10 reps @ 40lbs 

Seated Row 3 sets/10 reps @ 30lbs

Stats

Leg Press - 1300lb - 5 reps - maxed out after doing 200 reps to get to this weight
Bicep Curl - 60lbs one arm curl -10 reps each set
Bench Press - 180lbs - 6 reps each set

For my friend Augie - Thank you for everything

I am strong

I have faith

I am not afraid to try

you are, you are the reason why

I'm on my feet

I have hope

Where I walked before now I fly

you are, you are the reason why

You are the reason why

I have everything I do

and I hope some day I can give it all back to you

oh yes I do

the rain has stopped

the clouds are gone

there is a rainbow across the sky

you are, you are the reason

you are, you are the reason

you are, you are the reason why

I am strong

I have faith

I have hope

In a Song

This is a song that is was written and sung by country artist Todd Fritsch  - I love what it says and it's how I feel about music and my passion for songs and what they say.  Wanted to share :)

I have had my heart broken by a melody

I have heard the message that an angel sent to me

In a song

I have felt the breath of passion on my skin

Of the lover I am longing to surrender to again

In a song

In a song I have loved and I have laughed and I have cried

Come face to face with demons that had no where left to hide

I've felt the truth wash over me like waves upon the tide

In a song

My Dad and I made peace playing chords on this guitar

He's been gone almost a year but he's still singing in my heart

In a song

I've stood tall and watched Old Glory and I have felt the pride

Of the freedom that I've been given by a hero's sacrifice

In a song

In a song I have loved and I have laughed and I have cried

Come face to face with demons that had no where left to hide

I've felt the truth wash over me like waves upon the tide

In a song

Oooo In a song

I was born again and that's where I'm going to die

So on the day you lay me down and sing my soul goodbye

Know that all my love for you will always be alive

In a song

And that's how I know there's something more 

then words and melody

Maybe that's the way God talks to you and me

In a song