What a week...

As you know I went to Jamaica and got home 2 Sundays ago. Life has been crazy ever since... I got up Monday morning determined not to fall off of my workout schedule. Delaney was signed up for Apple camp at the town center so we had that from 9-1030. That meant no sleeping in for me! The camp was fun and the girls enjoyed it. Next up, GYM... I got to the gym and did my regular chest day routine which consists of:

• Chest press with 25 lb dumbbells/ 4 sets of 8
• Incline Chest press with 25 lb dumbbells/4 sets of 8
• Chest Press machine 30 lbs/ 4 sets of 12
• Incline Chest Press Machine 30 lbs/ 4 sets of 10
• Chest Flys-Top/Middle/Bottom
• Stairmaster on level 10 fat burner for 15 minutes

I felt like I had ran a marathon.... Flying is so taxing on the body. I mean this is a regular gym day for me, NO BIGGIE!

I went home after and was exhausted. I still at this point hadn't even unpacked my suitcase because I just didn't want to. So after a day of lounging and trying to relax I get the phone call... My friends husband died that morning. WHAT? My hands are shaking, my heart is pounding out of my chest, I can barely breathe. I call her over and over trying to see if she is okay. She doesn't answer. And then she finally calls back, yes its true... I cant believe this is happening. You never think that this kind of tragedy will hit so close to home. I spent the whole next day with her. We talked and cried and Skyped with her sister for hours.  I had no idea what to say to her and I am still having a hard time. I prayed for her for strength and faith, a lot. She has a million questions and thoughts that make so much sense to her. All I can do I guess is be there for her, listen to her, cry with her, lay with her, and let her know I am here. I am typically a very emotional person so this is especially hard... His memorial service was Friday and it was difficult. It seemed to make it all real that day. He was gone and her life was gonna be different forever... How do I help her?? This is a strong, extremely active person that always says the right thing. How can I help?

We worked out together yesterday. She needed it. She needed to get out of her house and get some endorphins pumping. Our workout was:

• 15 lb dumbbell curls while holding a 10 lb dumbbell in the other hand at a 90 degree angle. Ouch! 
• One leg dead lifts with a slider and 15 lb dumbbell. Hard!
• One leg lunges on a slider pressing a 15 lb dumbbell from the floor to shoulders. Harder!
• 100 burpees.UGH!
• Squats with a 15 lb dumbbell toss. Squat, toss dumbbell up, catch in other hand, repeat ten times. Fun!
• 15 lb dumbbell curls in squat position. EEK! 
• Step ups on a wall that was hip height... You know I'm not even 5'2 right?!! 10 steps each leg

Repeat this circuit 3 times. Except for the burpees. Ya right!! I really dislike burpees...

Do you have any advice for me? What others way can I help her deal with her grief? 

Thanks for reading,

Lundi

My last two days workouts!!

Sorry I'm late to post yesterdays workout but the day got hectic and I ran out of time... I have to put my girls first!

Thursdays workout:

• Dead-lifts with a 40lb straight bar/3 count dip come up x 15
• 30 Burpees
• One leg push ups. Stand up straight bend over at the waist put one leg up and walk out with your hands until your are in push-up position. Do push-up with leg up. Walk back up on hands and jump up. Repeat 15 times
• Curtsy lunges with a 40lb straight bar
• One leg box jumps 30 times/ 15 each leg
• Assisted Dips at 60lbs. 10 reps
• Assisted Dips at 105lbs. 15 reps
• Hammer curls at 12.5lbs 15 reps
• Hammer curls at 15lbs 10 reps
• Z bar curls at 15 lbs 15 reps
• Z bar curls at 20 lbs 12 reps
• Back Extensions 15 reps
• Straight Bar curls at 20lbs 15 reps
• V bar triceps at 50lbs 15 reps
• V bar triceps at 70lbs 12 reps
• Stairmaster for 5 minutes at level 10 fat burn
• Treadmill for 5 minutes at 3.5 speed incline 10

That was a lot!! I worked out with a friend and had a training session! I was out of gas after that and starving...

Fridays(todays) Workout:

• Shoulder press with 15lb barbell 10 reps/4 sets
• Shrugs with 30lb barbell 10 reps/4 sets
• Lateral raise machine at 10lbs 12 reps/4 sets
• Reverse Fly Machine at 40 lbs 10 reps/4 sets
• Upright Row 30lb straight bar 12 reps/ 4 sets
• Forearm exercises 30lb straight bar 12 reps/ 4 sets
• Stairmaster 10 minutes on level 10 fat burn
• Elliptical 5 minutes on level 10 weight loss
• Treadmill 5 minutes on speed 3.5 incline 10
• Leg lifts for abdominal muscles and obliques 20 each way
• 50 sit ups on incline bench
• 50 oblique extensions on each side

Pics from Today:

MY FACE IS HILARIOUS!

The shirt is from Flex till youre Famous

http://flex-till-youre-famous.myshopify.com/

Check it out!!

If you have any questions comment down below of hit me up on my Facebook Page:

www.facebook.com/WelcomeToLundiwood