BACK & HAMMIES A4 December 30 Thurs

Warm Up: eliptical 5 minutes

LAT WIDE PULLDOWN: Dual Pulley
Warm Up: 2x27.5x10,10
Working: 2x42.5x8,8 1x50x5-1x35x8
Form was better but really need to get over this hump!!

DEADS:
Warm Up: 1x95x10
Working: 2x175x8,8 1x135x10....last set after my extreme circuit training class....NOT SMART

BENCH ROW:
Warm Up: 1x30x12
Working: 2x45x8,10 1x30x10

LYING LEG CURL:
Warm Up: 1x40x10
Working: 1x60x10, 1x70x10, 1x80x6-1x50x6

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,10

CARDIO #2 Extreme Cross Training 1hr class

OK REMINDER TO SELF....DO NOT LIFT WEIGHTS ON SAME DAY AS EXTREME CIRCUIT TRAINING CLASS...unless its a delt day...maybe...
Is that ok?!?! That class wears me out!!! OMG! I do not know how these other women in my class hit the weights after...well...maybe I do...they don't lift as hard and don't push as hard in class...And I'm a BOX JUMPING WUSSIE!! UGH! LOL!

CHEST & TRI A4 December 29 Wed

Warm Up: eliptical

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x45x8, 2x50x6,7 All spotted the 45's I got on me own...after lift off help

FLAT BAR:
Warm up: 1x65x10
Working: 2x105x8,7 (spotted) 1x95x8
One of my friends put a weight on my belly to stop me from arching my back...ugh lacked in concentration...

DIPS:
Working: 4x10x11,11,10,8

TRI PRESS:
warm Up: 2x30x10,10
Working: 1x42.5x10, 1x47.5x8 1x30x10 a little burn...

DB EXT: SUCKED
Warm Up: 1x15x12
Working: 1x20x6(?) 2x17.5x10,10 guess tri's just burnt...

CARDIO #1
Walking incline 30 minutes

LEGS December 28 A4 Tuesday

Warm Up: My day and 1 set of Front Squats 45lbs

FRONT SQUATS:
Warm Up: 2x65x10,10
Working: 2x105x8,8 1x115x8

LEG EXT: Single Leg
Warm Up: 1x60x10
Working: 1x80x10, 1x85x10

SUMO: Free Bar
Warm Up; 1x65x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x95x12, 2x105x10,10

LEG PRESS:
Working: 1x180x20, 1x200x20

Late night work out...didn't have a great groove but made some improvements.

DELTS & BI's December 27 Monday

Warm Up: Jump Rope 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10,10
Working: 1x60x8 2x70x8,7

SEATED SIDE LATERAL: much better form today
Working: 2x15x10,10 1x17.5x10

FRONT RAISES
Warm Up: 1x10x12
Working: 1x15x12, 2x17.5x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x15x12, 2x20x12,12

BAR CURL:
Warm Up: 1x20x12
Working: 1x40x8, 2x50x6,6 1x60x5 Better form...

ROPE CURL:
Warm Up: 1x30x10
1x60x10, 1x70x8, 1x40x10 a little end burn...

Had a pretty good workout considering food has been a bit wacky...back on track today.
:o)

December 25 & 26

Off....tried to keep carbs low and sweets at a minimum...
worst thing I had was Chocolate Covered Peanuts...

well..had a big bag of M&M's on the drive yesterday....
Sugar for Stress...lame...now when I say Big Bag it had 2 servings...
not one of those HUGE bags...

UGH...

Great to see Grams though...

Gee I feel like I'm in a confessional....

BACK & HAMMIES A3 December 24 Friday

Warm Up: running around like a maniac for a few hours in the am

LAT WIDE PULLDOWN: these blew...dunno maybe warn out from class yesterday?!
Warm Up: 2x60x10,10
Working: 1x100x7 2x90x8,8 not good sets

DEADS:
Warm Up: 1x95x10
Working: 2x175x8,8 1x185x6

BENCH ROW:
Warm Up: 1x25x12
Working: 2x40x10,10

LYING LEG CURL:
Wrm Up: 1x50x12
Working: 3x65x10,10,10 diff machine then usual I couldn't lift 70?!?! UGH

DIDN'T DO SINGLE LEG CURLS: Had to be into work at 12..and I got off the lying leg curl machine at 11:15 heh heh...but a short workout is better than no workout at all and I needed the gym BAD!

**Heading to Niagra Falls tonight after work...Hoping the gym is open on Sunday there...
My Grams is isn't well and took a turn for the worse this week...she is the most amazing woman I've ever known...she's ready to move on and I need to see her before she does... she keeps thinking the blonde nurses are me adn no one has told her I'm coming...shhhh even though I lived the farthest away... I was always the favorite. ;o)

Have a Very Merry Christmas Joe!!
Even though mine might be sad it'll be the best Christmas ever!

CHEST & TRI A3 December 23 Thurs

Warm Up: Jump Rope 5 min

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 2x45x8,7 had help getting up but a lamo spotter...1x40x8

FLAT BAR:
Warm Up: 1x65x10
Working: 1x95x10 all me 1x105x8 spotted

DIPS:
Working: 3x10x11,11,10 1x15x12

TRI PRESS:
Warm Up: 2x25x15,15
Working: 1x35x10, 1x42.5x10 ;o)

DB EXT:
Warm Up: 1x15x12
Working: 2x20x12,12

CARDIO #2: EXTREME CIRCUIT TRAINING CLASS 1HR...

LEGS (A3) December 22 Wednesday

Warm up: Bike 5 minutes

FRONT SQUAT
Warm Up: 1x45x10, 1x65x10
Working: 1x105x8, 2x115x8,8 :o)

LEG EXT: machine broken...the 5-10lb add on wasn't working thought I was super strong for a minute then I realized why...heh heh..
Warm Up: 1x80x10
Working: 2x155x10,10 1x80x10 a little burn out

SUMO SQUAT: free bar...yep I got it...
Warm Up: 1x65x10
Working: 1x115x10, 1x125x10, 1x135x10

SPLIT SQUAT
Working: 1x85x12, 1x95x12, 1x105x12 :o)

LEG PRESS:
Working: 2x180x20,20 1x90x20 just for a little more burn

CARDIO #1:
Bike various inclines: 30 minutes level 8

OFF DAY BOOHOO!

Was hoping to do legs today but alas...sometimes other things become more important.
Well..that's what I'm telling myself....Icing my elbow as I write this...tendonitis....
Looking forward to a GREAT LEG WORKOUT tomorrow! :o)

DELTS & BI's A2 Monday December 20

Warm Up: jumprope 5 minutes

SEATED BAR PRESS:
Warm Up: 2x40x10,10
Working: 1x60x8, 2x70x8,6(blinded by someone opening the blinds!) 1x60x8

SEATED SIDE LATERAL:
Working: 1x10x10, 1x20x10 ugly 2x17.5x10,10

FRONT RAISES:
Warm Up: 1x15x12
Working: 2x20x12,12
SS
REAR BENCH ROW:
Warm Up: 1x15x12
Working: 2x20x12,12

BAR CURL: (form was fixed by me leaning against a wall by my buddy and extreme circuit training teacher...and the person who made the steriod comment...he had to be joking right?!?!?
Warm Up; 2x30x10,10
Working: 3x40x8,8,8 1x50x8

ROPE CURL:
Warm Up: 1x30x10
Working: 2x50x10,10 1x60x10

I've had better workouts! :oP perhaps I am going too heavy and using my momentum a little too much....that I believe..the steriods OMG- the last time I heard something like that was many moons ago...but I wasn't eating right and I had put on alot of size...my mother was visiting me and asked me if I was on Steroids...this was like 20 years ago...and I quit working out and just did yoga daily and outdoor stuff...biking, inline skating...hiking..running...for years...until I was on the verge of turning 35 and didn't want to have tiny skinny but flabby arms and legs anymore...TMI! LOL!

BACK & HAMMIES A2 December 19 Sunday

Warm up: Cybex

LAT WIDE PULLDOWN Dual Pulley PullDown
Warm Up: 2x27.5x10,10
Working: 1x55x6 2x50x7,7

DEADS:
Warm Up: 1x95x10
Working: 2x175x8,8 2x185x3,5 my good old powerlifter buddy was pushing me...had 195 on bar but I couldn't budge it... 1x135x8

BENCH ROW
Warm Up: 1x20x12
Working: 2x40x10,10 1x45x8

LYING LEG CURL
Warm Up: 1x40x10
Working: 3x70x10,9,8 hammies burnt

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,10
again left hamstring is acting up right I could of gone up...weird...

All and all a decent workout...can't seem to get outnof the 100's range on my pulldowns...

CHEST & TRI'S A2 December 18 Sat

WARM UP:Cybex

INCL DB PRESS:
Warm UP: 2x20x10
Working: 1x40x8 2x45x7,7 (1st set with 45's all me second a little help but a lame spotter!)

FLAT BAR:
Warm Up: 1x65x10
Working: 2x95x10,10 only spot getting it off the bar! YAY!

DIPS:
Working: 1x15x12, 3x10x11,12,10

TRI PRESS:
Warm Up: 1x27.5 15, 1x32.5x12
Working: 1x42.5x10, 1x47.5x8

DB EXT:
Warm Up: 1x15x12
Working: 2x20x10,12 tendonitis got me on first set...

Very pleased with my workout. Not so pleased with my eating today but had a holiday party...first & only one where I left myself enjoy a little nastiness...making a protein pancake before bed. :o)

LEGS A2 December 17 Friday

Warm Up: my entire day...a 9pm workout...

FRONT SQUAT:
Warm Up: 1x45x10, 1x65x10
Working: 1x95x8, 2x115x8,8

LEG EXTENSION:
Warm Up: 1x80x10
Working: 1x160x10, 1x165x10

SUMO SQUAT: Free bar... 1st time
Warm Up: 1x95x10
Working: 3x115x10,10,10

SPLIT SQUAT:
Working: 3x95x12,12,12
these are a bit ugly my right leg could go up my left leg not a chance...

LEG PRESS:
Working: 2x180x20,20

Not bad for an end of the day workout.
:o)

THURSDAY December 16-Cardio(?) Only

1 hour of Extreme Circuit Training...
some things I did better in some things I did awful in...
Came close to tossing my cookies...

Think I'm lacking in oblilque strength but my core is pretty strong...
box jumping...must get over my fear.
Can only get better!
I really am enjoying the once a week class...full body workout...soaked by the end...
And I will not do weights on Thursdays for now...my body is just too exhausted...
Hope that's ok!

DELTS & BI's A1 December 15 Wednesday

Warm Up: eliptical 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10,10
Working: 1x60x8, 2x70x8,8

SEATED SIDE LAT:
Working: 1x15x10, 2x17.5x10,10 (20's being used and couldn't get more than 4 with 22.5

FRONT RAISE SS
Warm Up: 1x15x12
Working: 2x20x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x20x12,12 ahh the burn...

BAR CURL:
Warm Up:1x30x10
Working: 1x50x6, 2x60x6,6

ROPE CURL:
Warm Up: 1x30x12
Working: 1x60x10, 1x70x10


CARDIO #2: Evening: Stairmill 30 minutes

Felt good...my tendonitis in my right elbow is acting up...must've been the dead lifts that took it over the edge...and my hands are aching...I realized I haven't been taking my fish oil...need a transfusion of it...and promise to ice my elbow...

BACK & HAMMIES A1 December 14 Tuesday

Warm Up: Cybex 5 minutes

LAT WIDE PULLDOWN:
Warm Up; 2x60x10,10
Working: 3x100x8,8,8
*pretty decent still struggle with the last 2 but better need to break the plateau

DEADS:
Warm Up: 1x95x10
Working: 1x155x8, 2x175x8,8 yaaaa that's right...

BENCH ROW:
Warm Up: 1x30x10
Working: 1x40x10, 2x45x10,10

LYING LEG CURL: ummm my hammies are burnt out!
Warm Up: 1x50x10
Working: 3x70x8,10,10 screamimg hammies

SINGLE CURL: Ok it's my left hammie that has said enough is enough
Working: 3x20x10,12,12 right could have gone up but needed to baby the left...

CARDIO #1: 30 minutes walking on an incline 3.5 speed 7.0 incline

CHEST & TRI A1 December 13 Monday

Warm Up: Cybex 5min

INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 3x40x8,8,8 need a spot to go up...

FLAT BAR:
Warm Up: 1x65x10
Working: 2x95x10, 9ugh...spotted first set after lift off all me second set was a downward spiral...

DIPS:
Working: 3x15x12,12,11

TRI PRESS: ***Are these skull crushers...I forget...that's what I did
Warm Up: 2x30x10,10
Working: 1x40x10, 1x50x9

DB EXT:
Warm Up: 1x15x12
Working: 2x22.5x5,5 (Huh?!) 2x15x12,12
don't know what happened here but the 20's were taken...tri's weren't having it.

CARDIO: Tonight

Great party again Joe! Blessed to be a part of Team Franco!

LEGS A1 Dec 12 Saturday

Warm Up: Cybex 5min

FRONT SQUATS:
Warm Up: 1x45x10, 1x65x10
Working: 1x95x8, 1x105x8, 1x115x8 :0)

LEG EXT:
Warm Up: 1x100x10
Working: 2x160x10,10

SUMO SQ:
Warm Up: 1x90x10
Working: 1x115x10, 2x130x10,10
** Done on Smith Machine...gonna try free bar...I think...

SPLIT SQUAT:
Working: 3x95x10,12,12,12
**Is it ok that my knee doesn't touch the ground?!?!?

LEG PRESS:
Working: 2x180x20,20

I took Saturday off due to party...

DELTS & BI's C4 December 9 Thursday

Warm UP: HOLY MACKRAL I tried that Extreme Curcuit Training Class today...an hour of about 20plus stations 1 minute each with 15 sec rest inbetween...some serious "functional full body training"...I didn't do too bad for my first time...I will take this class 1 day a week....think my workout suffered afterwards...
My body was a little exhausted! I would like to get better and alot of things I've never done before...tire rolling, box jumping ( a bit wimpy but did it) sledge hammering a tire, jumping and throwing a ball down while jumping up and catching it...
The things I had done before I was really good at though...like I can do burpys and jumps...and that jumping thru a ladder thing
ok nough bout that.

DB PRESS:
Warm up; 2x25x10,10
Working: 2x35x8,8 1x40x6 spotted on last one

1 arm side lat:
Warm Up: 1x10x12
Working: 2x15x12,12 oops this was only to 10 but not bad!

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x60x11,11
SS
ROW UP:
Warm Up: 1x40x12
Working: 2x60x12,12

HAMMER CURL:
Warm Up: 1x20x10
Working: 3x30x6,6,6 tried 35's but only got 3.5 today

CLOSE ROW:
Warm Up: 1x30x10
Working: 2x50x10,10 ouchhhhh!

DOES THAT CLASS COUNT AS CARDIO?!?! if so Cardio #3

BACK & HAMMIES C4 December 8 Wednesday

Warm Up: bike 5minutes

PULL UP: Different machine...
Working: 2x28x10,10 2x22x8,8 ?!?!?!?

BENT ROW:
Warm Up: 1x95x10
Working: 3x135x8,8,8 :o0

ROPE PULLDOWN:
Warm Up: 1x60x10
Working: 2x90x8,8

STIFF BAR DEADS:
Working: 3x155x12,12,12 :o)

DB Leg Curl:
Warm Up: 1x20x10, 1x25x10
Working: 1x30x10, 2x35x8,5 ugh but better than last time!

Happy with workout!! Killed the deads...oh yeah!

CHEST & TRI's C4 December 7 Tuesday

Warm Up: cybex:5 minutes

FL DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x8,8 1x45x8 (spot but all me after lift off)

SL INCLINE DB PRESS:
Warm Up: 1x25x10
Working: 2x40x10,10 spotted

FLAT BAR:
Warm Up: 1x75x10
Working: 1x95x10 wow that was easy after spot lift off...1x105x6 :0(

CLOSE PRESS:
Warm Up: 2x30x10,10
Working: 3x40x9(?) 10,10

REV GRIP ROPE:
Warm Up: 1x20x12
Working: 2x40x12,12 1x42.5x8

CARDIO #2: Walking on an incline 30 minnutes

Good workout...Legs wayyyy sore from yesterday....but all good! :o)

LEGS C4 December 6 Monday

Warm Up: squatx45x12

SQUAT:
Warm Up: 2x95x10,10
Working: 2x135x10,10 1x145x10

LEG EXT:
Working: 3x165x10,10, 9.5

LEG PRESS:
Warm Up; 1x180x10
Working: 1x230x9, 1x270x8, 1x290x8 :o)

WALKING LUNGE: I wimped out alittle bit...tried 95 on my own got 4 felt too unsteady...
Working: 3x85x10,10,10 not too pretty..but did it!

FRONT SQUAT: kinda sucked at these today...trying to push myself but do NOT wanna barf!
Working: 2x85x22,25

My workout was super rushed and I hate not to stretch after legs..will be paying for it tomorrow! C'est La Vie!

DECEMBER 5 OFF DAY

Day of Rest..
Did Yoga...it was great!
:o)

DELTS & BI's C3 Saturaday December 4

CARDIO #1: Stairmill 30 minutes

DB PRESS:
Warm Up: 2x25x10,10
Working: 1x35x8, 2x40x6,7 spotted but pretty much all me...

1ARM SIDE LAT:
Warm Up: 1x10x10
Working: 1x15x10, 1x20x8 :o)

SEATED REAR DELT
Warm Up: 1x45x12
Working: 1x60x12, 1x65x10
(SS)
ROW UPRIGHT:
Warm Up: 1x50x12
Working: 2x60x12,12

HAMMER CURL:
Warm Up: 1x20x10
Working: 2x30x6,6 1x35x5

CLOSE CURL:
Warm Up: 1x30x10
Working: 2x50x10,10

Good workout... :o)

HAMMIES & BACK C3 December 3 Friday

Warm Up: Cybex

BENT ROW:
Warm Up: 1x95x10

Working: 1x125x8, 2x135x8,8

PULL UP:
Working: mex6 1x10x8, 3x25x10,10,10

ROPE PULL DOWN:
Warm Up: 1x70x10
Working: 2x90x7.5, 7.5

STIFF BAR:
Working: 3x155x10,10,10

DB LEG CURL: UGH! Soooo hard for me today!! ?!?!?
Warm Up: 1x20x10, 1x25x10
Working: 1x25x10, 2x30x8,10


I would like to go back to the gym and bang out cardio #3 tonight but it might have to wait until tomorrow...

Thurs Chest & Tri C2 Thursday December 2

Warm Up: cybex: 5 minutes:
I watched this CRAZY bootcamp/crossfit class that both men & women were in and am gonna try it next week...it will kill me...tire rolling, box jumping, jumping with bands on, weights, sock skating...ropes...can't wait!!

FLAT DB PRESS:
Warm Up; 1x25x10, 130x10
WorkingL 3x40x8,8,8

SL INCL DB PRESS:
Warm Up: 1x25x10
Working: 1x35x10, 1x40x8 all by myself thank you..

FLAT BAR:
Warm UP: 1x75x10
Working 2x95x10,8 first set all me..second set needed help...

CLOSE PRESS:
Warm Up: 1x30x10
Working: 2x40x10,10 1x50x8...turned into skull crushers inseat of chin crushes...haha

REV PRESSDOWN
Warm UP: 1x20x12
Working: 1x35x12, 2x40x10,10 :o)

CARDIO #2: Jog 30 minutes...on the treadmill... :o)

Felt good didn't have any of my normal guy spotters in...so I did what I could on my own...except for the flat bench...

Going to do some yoga tonight...macros great... :o)
Hope all is great!! :o)

LEGS C3 Dec 1 Wednesday

warm up: eliptical 5 min

SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x10, 1x135x10, 1x145x10
i wimped out shoulda started heavier...wore my chuck taylors and think I prefer it...much more stabloe and I can feel the push in my heals..

LEG PRESS:
Warm Up: 1x140x10
Working: 1x180x8, 2x270x8,8

LEG EXT:
Working: 3x160x10,9,9

WALKING LUNGE:
Working: 1x70x12, 2x95x8,8
**pushed by a friend who is a power lifter and thinks I'm stronger than I think I am...and is mad that I don't start squating with 45's...

FRONT SQUAT:
Working: 2x95x25,25 almost barfed....same as above....didn't get into the basement but got as low as I could...

:o)

OFF DAY Nov 30 CARDIO ONLY

Sitting around eating bonbons....
NOOOO! HAHA
Went for a jog...seem to have lost my determination when it comes to running these days...
gonna work on getting my mojo back...

40 minutes jog/walk/jog/walk...

DELTS and BI's C2 November 29

Warm Up: cybex 5 min

DB PRESS:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8 will go up need spot

1 ARM CABLE LATERAL:
Working 4x7.5x10,10,10,10
I dunno why i can't pull more weight...maybe I'm doing something wrong?!?!

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 1x50x12, 1x60x10
SS
ROW UP:
Warm Up: 1x40x12
Working: 2x60x12,12

HAMMER CURL:
Warm Up: 1x20x10
Working: 3x30x6,6,6

CLOSE CURL:
Warm Up: 1x30x10
Working: 2x50x10,10
these kill my tendonistis....

Wanted to run this am but my left hamstring just locked up....I was like a hobbling old lady and could walk faster...must stretch more! Will try tomorrow! Or maybe the 2lbs is holding me down! UGH! HAHA!
:o)

HAMMIES & BACK C2 N0v 28 Sunday

Warm Up: cybex 5minutes

Pull Up:
Working: 4x25x10,10,10,10

BENT ROW:
Warm Up: 1x95x10
Working: 1x135x6 ugly...1x115x8, 2x125x8,8

ROPE PULL DOWN:
Warm Up: 1x70x10
Working: 1x85x8, 1x90x7

STIFF BAR:
Working: 1x145x12, 2x155x10,10
my grip was killing me and I use straps...ugh...

DB LEG CURL:
Warm Up: 1x20x10, 1x25x10
Working: 3x30x10,10,10 tried 35's and wasn't happening today...not sure why...maybe the bruises I was getting from the weights hitting the front of my legs...made me mad!!

All and all a decent workout/

CHEST &TRI C2 November 27 Sat

Warm Up: Jump Rope 5 min

FLAT DB PRESS:
Warm Up: 2x30x10,10
Working: 1x40x8, 2x45x6,6 last set spotted...

SL INCL DB PRESS:
Warm Up: 1x25x10
Working: 1x35x10, 1x40x8 (spotted)

FLAT BAR:
Warm Up: 1x75x10
Working: 1x85x10, 1x95x8 Spot

CLOSE PRESS:
Warm Up: 2x30x10,10
Working: 2x40x10,10

REVERSE PRESS DOWN:
Warm Up: 1x20x12
Working: 2x30x12,12, 1x35x12
**Ok I used a bar that sorta looks like a flying bat...

Cardio#3: Jog/walk on incline 30 minutes

LEGS C2 Friday November 26

Warm Up: eliptical 5 minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x10, 1x135x10, 1x145x10 :0)

LEG PRESS:
Warm Up: 1x95x10
Working: 1x230x8, 1x250x8 1x270x8 (too heavy nolt low n'uff)

LEG EXT:
Working: 3x155x10,9,9

WALKING LUNGE:
Working: 1x60x12, 2x70x12,12
*have bbeen doing these with a bar on my back...have to go back to dumbells...can't lift more than 70 and get over my head yet...

FRONT SQUAT:
1x55x30, 1x65x30
**Should I be going fast to burn out or shiuld I slow down?

CARDIO #2: Walking incline 30 minutes
Yoga: trying to do an hour+ 2x a week...sooo makes a difference in my recovery...I'm a lamo when it comes to stretching...

Turkey Day-OFF

Wanted to get in a cardio session but was up until 2:30am waiting for my pies to bake...had a thanks giving brunch/lunch and off to work...have to say...didn't stuff myself...my brother and sister in law made super healthy sides...Gosh I love turnips...I'm sooo weird...did enjoy a small sliver of my chocolate bourbon pecan pie...any more and I'd go into sugar shock... :o)
Hope you had a great day.

DELTS & BI C1 Nov 24 Wed

Warm Up: Jump Rope 5 min

DB PRESS:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8 hard

1 ARM CABLE LATERAL:
Warm Up: 1x3.75kgx10
Working: 1x3.75kgx10
who knows why this was hard for me...

SEATED READ DELT SS
Warm Up: 1x40x10
Working: 2x50x12,12

SS UP ROW:
Warm Up; 1x50x10
Working: 2x60x10,12
I do these fast..wonder if too much momentum...hummm....not alot of rockin so maybe I'm ok

HAMMER CURL:
Warm Up: 1x20x10
Working: 3x30x6,6,5

CLOSE CURL: (Straight bar?!)
Warm Up: 1x30x10
Working: 2x50x10,10 hard!!

feel like I had a pretty good workout.
Hope you and your family have a happy turkey day!!
:o)

HAMMIES & BACK C1 Nov 23 Tues

Warm UP: cybex 5 min

all out of order due to everything being used this am....grrr

BENT ROW:
Warm Up: 2x95x10,10
Working: 1x115x8, 2x135x7,8 the 135 was ugly to be honest...

STIFF LEG BAR:
Working: 1x135x12, 2x145x12,12

DB LEG CURL:
Warm Up: 1x20x12, 1x25x10
Working: 3x30x8,8,8
Am I a wimp or what the 30's were HARD! But I'm determined to get these right this time around....and not be afraid I'm gonna drop the weight on my back...what can I say...I have bizzarre issues! :o)

PULL UP:
Working: 1x25x10, 3x30x10,10,10

ROPE PULLDOWN:
Warm Up: 1x55x10
Working: 1x70x8, 2x85x6.5, 7

Was frustrated today...thought it would make for an awsome workout...but alas...it was a good workout...need to attack the pie crust again tonight! :o)

CHEST & TRI: C1 Nov 22, Monday

Warm Up: Cybex

FL DB PRESS:
Warm Up: 2x30x10,10
Working: 1x40x8 2x50x8,8 obviously I was spotted...

SL INCL DB PRESS:
Warm Up: 1x25x10
Working: 2x35x10,10 (Spotted)

FLAT BAR with Chains (don't have chains so just flat bar)
Warm Up: 1x65x10
Working: 2x95x8,8 (SPOTTED)

CLOSE PRESS:**
Warm Up: 1x20x10, 1x30x10
Working: 2x40x10,10
**these are like skull crushers but ez bar to chin right?!

REV PRESSDOWN:**
Warm Up: 1x25x12
Working: 2x25x12,12
Umm I did these with the straight bar on a cable...is that wrong?! My grip was killing me and prevented me from going heavier...I think I saw this with a straight bar on a flat bench online...is that better?!?!?

Thanks Joe!

CARDIO #1: Walking on an incline for 30

LEGS: C1 Nov 21 Sunday

Warm Up: cybex: 5min

SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x10, 2x135x10,10 gettin lower..hard for me still :oS

LEG PRESS: start weight 118
Warm Up: 1x180x10
Working: 3x280x8,8,8 umm...think I started too heavy but went with it!

LEG EXT:
Working: 1x120x10, 1x140x10, 1x160x9

WALKING LUNGE: barbell on back
Working: 1x60x12, 2x70x12,11

FRONT SQUAT:
Working: 1x45x30, 1x55x30, 1x65x20...wasn't sure how much weight I could do at that high a rep.

Felt like I had a great 1st workout...
although my legs aren't killing me like I expected today...maybe tomorrow (tues)

Off day: Cardio Only Saturday 11/20

Did my 5K walk

Then 30 minute jog at the lake.
Low carb day

DELTS & BI's (B5) Nov 19

Warm Up: Cybex 5 min
SIDE LAT:
Warm Up: 1x12.5x10
Working: 2x20x8,8 1x22.5x8

HIGH INCL PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 1x35x10 a little arching of the back but did it!

FLOOR RAISE:
Warm Up: 1x5x10
Working: 1x7.5x10, 1x10x10

CABLE ROW:
Warm Up: (bar 1x50x10) 1x75x10
Working: 1x85x10, 1x95x9

INCL DB:
Warm Up: 1x15x10
Working: 2x25x6,6 1x27,5x5 ugly but did it!

CABLE CURL:
Warm Up: 1x25x12
Working: 1x30x12, 1x35x10

Was worried my workout would be lame...was feeling like a zombie on my way to gym but bam...feelin really good! :o)

BACK & HAMMIES (B5) Nov 18

Warm Up: Bike 5 Minutes

LAT PULL UNDER
Warm Up: 2x70x10,10
Working: 3x100x8,8,8

T-BAR (ahh old school way)
Warm Up: 1x45x12, 1x70x10
Working: 2x90x8,8 1x100x7

DB DEADS:
Warm Up: 1x50x10
Working: 1x75x10, 1x80x5+3 (had too change grip...falling out of my right hand!)

GOOD AMS:
Working: 3x85x12,12,12

GLUTE HAM:
3x10 definately getting better at these

Happy with Workout...glad I did one more roatation of the B's :o)
Tonight I'm hitting the Yoga Mat to stretch my burning hammies!
:o)

CHEST & TRI's (B5) Nov 17

Warm Up: Cybex 5 Min

SL INCL BAR PRESS: Smith machine
Warm Up: 2x40x10,10
Working: 1x60x8, 2x80x8,8

INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 1x40x10 1x50x8 obviously spotted but trying to push it! :o)

FLAT FLY:
Warm Up: 1x15x12
Working: 1x25x12, 1x27.5x10

DIP:
Working: 4x10x15,11,11,10

ROPE:
Warm Up: 1x40x12
Working: 1x60x12, 1x75x12

CARDIO#2: Jog at the lake 30 minutes....
the 5 mile turkey trot seems highly unlikely this year...
but it's ok! :o)

Feeling really good about my workout today!

LEGS (B5) NOv 16

Cybex: 5 minutes
SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x8, 2x135x8,8
**What is wrong with me?! The 135's seem soo heavy today...makes me ANGRY want to be stronger! GRRRRRR!

HACK SQUAT: Hammer Strength Linear Hack Press (start 60lbs)
Warm Up: 1x50x10
Working: 1x100x10, 1x150x10 don't think I was getting low enough so did one more set 1x100x10

SISSY: all squat racks being used...this is what i lasso on to...so did LEG EXT
Warm Up: 1x50x12
Working: 1x80x12, 1x100x12, 1x120x11

BAR LUNGE:
Working: 2x65x12,12 1x75x10

LEG PRESS:
Working: 1x140x20, 1x160x20

CARDIO #1: Jog 30 minutes

GRRRR... :o)

DELTS & BI's

Warm Up: Cybex 5 minutes
SIDE LAT
Warm Up: 1x12.5x10
Working: 1x17.5x8, 2x20x8,8 not too ugly today...

HIGH INCL DB PRESS:
Warm Up: 1x20x12
Working: 1x30x8, 1x35x9 **silly girl read her workout bible wrong....shoulda hit 10 with 30's

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x7x10,10

CABLE ROW:
Warm Up: 1x75x10
Working: 1x85x10, 1x95x8

CABLE CURL:
Warm Up: 1x45x10
Working: 1x65x10, 1x75x10

INCL DB
Warm Up: 1x15x10
Working: 1x20x6, 1x22.5x6, 1x25x6


Feel good...took yesterday off...didn't really want to but it's ok...sometimes you've got to adjust your schedule...

Might hit the gym tonight for cardio...might wait until tomorrow. All Out is pretty awsome!
:o)


INCL DB
Warm Up: 1x

BACK & HAMMIES Nov 13 (B4)

Warm Up: eliptical: 5 min

LAT PULL UNDER:
Warm Up: 1x75x10, 1x85x10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x65x10
Working: 1x75x8 2x85x7,8

DB DEADS::
Warm Up: 1x50x12
Working: 2x75x10,10

GOOD AM"S
Working: 1x65x12, 2x85x12,12

HAM GLUTE:
Working: 3x10
think I'm getting better...but not perfect yet.

:o)

CHEST & TRI Nov 12 (B4)

Warm UP: eliptical
SL INCL BAR PRESS:Hammer strength ISO LATERAL BENCH PRESS
Warm Up: 1x68x10,10
Working: 1x88x8, 2x108x6,6

INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 2x40x10,9

FLAT FLY:
Warm Up: 1x15x12
Working: 2x22.5x12,12

DIP:
Working: 4x10x15,10,10,8

ROPE:
Warm Up: 1x50x12
Working: 1x65x11,12 1x75x11

CARDIO #3 Jog 5.4-5.5 30 minutes

LEGS (B4) November 11

Warm Up: eliptical 5 minutes
SQUAT:
Warm Up: 2x95x1010
Working: 3x115x8,8,8
**What ever I did to my hip the last time I did squats was killing me and causing me to put way more weight on my left leg so I didn't go up in weight....UGH!

HACK:
Warm Up; 1x90x12
Working: 1x140x10, 1x180x10

SISSY: Forgot backpack again
Working: 1x40x20, 1x45x20, 1x50x20

BAR LUNGE:
Working: 2x65x12,12 1x75x10

LEG PRESS:
Working: 1x140x20, 1x160x20

Honestly Not a good leg day...dissappointed...was hoping to really bang it out hard...
**When I do siisy squats...I'm lacking in the burn and wondering if I'm doing something wrong...I'm holding a dumbell so my legs are spread apart a little...should my arse hit my ankles?!?!
I'd also like to do the B exersices for a 5th time just because I missed a week...what do you think?!
:o)

November 10 OFF

Just did an hour plus of yoga...body is tight as all get out!
Low carbs...

DELTS & BI's Nov 9 (B3)

Warm Up: Jump Rope 5min

SIDE LAT:
Warm Up: 1x12.5x1-
Working: 1x15x8, 1x17.5x8, 1x20x8

HIGH INCL DB PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 1x35x9 (?!)

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x7x10,10

CABLE ROW:
Warm Up: 1x60x12
Working: 2x85x10,10 1x90x8

INCL DB CURL:
Warm Up: 1x15x10
Working: 2x25x6,6 1x27.5x5 yuck form on the last 2 reps...

CABLE CURL:
Warm Up: 1x50x110
Working: 2x70x10,10

CARDIO: Stairmill 30 minutes Cardio #2

BACK & HAMMIES Nov 8 (B3)

Warm Up: Eliptical 5 minutes

LAT PULL UNDER: DID HAMMER STRENGTH MTS HIGH ROW
Warm Up: 1x30(on each side) x10, 1x40x10
Working: 1x50x8, 2x55x7,8

TBAR ROW:
Warm Up: 1x55x12
Working: 2x75x8,8 1x85x7ish

DB DEADS:
Warm Up: 1x50x12
Working: 2x75x10,10

GOOD AM's:
Working: 1x75x12, 2x85x12,12

GLUTE HAM:
Working: 3x10,10,9
think I'm getting a little better at these...didn't use my hands as much except to stop myself...
and push back up...one day I'll get as smooth as you!!

CARDIO:#1 Jog Treadmill 30minutes 5.4

Hammies are SCREAMIN as I write this! Yowza!
:o)

CHEST & TRI's NOV 7 (B3)

Warm Up: eliptical 5 minutes

SL INCL BAR PRESS:
Warm Up: 2x40x10,10
Working: 1x70x8 2x80x8,8 hard!

INCL DB:
Warm Up: 1x30x10
Working: 2x40x8,8 dunno why I'm weak on these again...grr...

FLAT FLY:
Warm Up: 1x15x12
Working: 1x20x12, 1x22.5x12

DIP:
Working: 1x15x15, 3x10x11,9,10

ROPE:
Warm Up: 1x50x12
Working: 2x70x12,12

Feeling like my upper body is weak...dunno why...

LEGS (B3) Nov 6

Warm Up: Eliptical 5 Minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x8 2x135x8,8 got low

HACK SQUAT:
Warm Up: 1x90x12
Working: 2x180x10,10

SISSY:
Working: 1x30x20, 1x40x20, 1x45x20 Forgot backpack...grrr but must be getting stronger since I could hold onto a 45 lb weight...

BAR LUNGE:
Working: 2x65x12,12 1x75x10 Weebles wooble but they don't fall down...tough today.

LEG PRESS:
Working: 1x140x20, 1x160x20 tougher too

CARDIO #2
Sprints: 5min warm up 15 min sprints...10 min cool down.

Legs are shot! And I love it!! :o)
Will check in tomorrow...forgot to take photos today.

DELTS AND BI'S (B3) Nov 5

Warm Up: Push Ups
SIDE LATERALS:
Warm Up: 1x12.5x10
Working: 1x15x8, 2x20x8,8 (last 2 reps a big ugly but did it!)

HIGH INCL DB PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 1x35x8 (??) weak...

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x7.5x10,10 Love the burn!

CABLE ROW:
Warm Up: 1x60x12
Working: 2x85x8,8

INCL DB
Warm Up: 1x15x10
Working: 2x25x6,6 1x27.5x5 not such good form on last set...

CABLE CURL:
Warm Up: 1x50x01
Working: 1x60x10, 1x70x10

Late workout but good to get in there...I will take photos tomorrow....UGGG...I think I'll look better in two weeks since I'll be back in my routine! :o) Not that I look bad but I've added some weight and well...am a amazon! HAHA! I'm gonna do intervals tomorrow and sunday if your cool with it just to make up for a lack of cardio. :o)

BACK & HAMMIES (B3) Nov 4

Warm Up: eliptical 5 minutes

LAT PULLDOWN UNDER:
Warm Up: 2x70x10,10
Working: 1x85x10, 2x100x8,8 good 8 reps

TBAR ROW:
Warm Up: 1x25x15, 1x55x8
Working: 1x65x8, 2x75x8,8

DB DEADS:
Warm Up: 1x50'sx10
Working: 2x75x10,10 :o)

GOOD AM's
Working: 1x75x12, 2x85x12,12

GLUTE HAM:
Lord knows hoping my form is getting better...
3x10
tend to use my arms more than I should I think....was focusing on trying not to.


CARDIO #1 FINALLY Eliptical 30 minutes

All good...weight is up a few lbs but expected I guess...hitting delts after work tonight. Had to be in early again...but all good diet is clean...
:o)

CHEST & TRI (B3) November 2

Ugg been too long but glad to have gotten in the gym...
will be working until 4am...

SL INCL BAR PRESS:
Warm Up: 1x40x10, 1x60x10
Working: 3x80x,8,8,8 tough

INCL DB:
Warm Up: 1x30x10
Working: 2x40x7,8 ugh...1x35x8 just because

FLAT FLY
Warm Up: 1x15x12
Working: 2x20x12,12

DIP:
Working: 4x20x15,14,11,11 ugh

ROPE:
Warm Up: 1x30x12
Working: 2x35x10,10 ugh...

VERY WEAK TODAY!

LEGS (B3) Oct 28

Warm Up: Eliptical 5 Minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 2x125x8,8 1x135x8

HACK SQUAT:
Warm Up: 1x90x10
Working: 1x160x10, 1x180x10

SISSY:
Working: 1x35x20, 2x45x20,20 88finally brought backpack..works...

BAR LUNGE:
Working: 1x60x12, 1x65x12, 1x75x10 (my left leg is weaker than my right...got pretty wobbly so I didn't want to do more....yet...)

LEG PARESS:
Working: 1x140x20, 1x160x20

Seated calf 3x50x30

All good felt like I had a good early am leg workout...squats were deep...worried about hack squats but think I'm ok...Hoping to get 1 more day of cardio in...ugh so I will miss one unless I include Sunday in this week....hours are long...9am to 10-11pm...doin my best...just have to get to Nov 3rd! lol! :O)

DELTS & BI'S (B2) 10/27

Warm Up: Jump Rope 5 mnutes

SIDE LATERAL:
Warm Up: 1x12.5x10
Working: 3x20x8,8,8 oops too heavy but went with it..stil lacking in sleep.

HIGH INCL DB PRESS:
Warm Up: 1x25x10
Working 2x35x10,10 *get spot and go up...

FLOOR RAISE:
Warm Up: 1x7.5x10 ouch
Working: 1x5x10, 1x7.5x8
**WOW!! What a burn!! Holy Mackral! Love it!!

CABLe ROW
Warm Up: 1x55x10
Working: 2x75x10,10

INCLINE DB CURL
Warm Up: 1x12.5x10
Working: 1x22.5x6, 1x25x6 1x27.5x5 (maybe too heavy form lost a little)

CABLE CURAL:
Wrm Up: 1x50x12
Working: 2x70x10,10

Early am workouts killing me....glad I got in though..so weird to leave the house and it's pitch black!! I'm like a dead girl walking! But feel better than I did yesterday.

Working:

10/26 off

Tooo dang tired to function....
long week ahead....
After work crashed hard...

BACK & DELTS (B2) October 25

Warm Up: Eliptical
LAT PULKLDOWN UNDER
Warm Up: 2x70x10,10
Working: 3x100x8,8,8 Getting the last 2 much better now...

TBAR ROW:
Warm Up: 1x45x10
Working: 2x70x8,8 1x80x8

DB DEADS:
Warm Up: 1x50x10
Working: 1x70x10, 1x75x8 :0) felt I could go up...shoulda got 9...

GOOD MORNIINGS
Working: 1x65x12, 1x75x12 1x85x12

GLUTE HAM RAISE
3x10...
getting a little better...relying on stick too much going down but trying to stop that..upper glutes were screamin.

Felt good...will be taking tommorrow off since I'm in to work at 9am...love rushhour! Hoping to get in cardio in the am though. :o)

CHEST & TRI (B2) Oct 24

Warm Up: Jump Rope 5 minutes

SL INCLINE BAR PRESS:
Warm Up: 2x40x12,12
Working: 1x70x8, 2x80x8,8

INCL DB PRESS:
Warm Up: 1x30x12
Working: 2x45x8,6ugh (spotted) 1x40x6 to make up for the 45's :o)

FLAT FLY:
Warm Up: 1x12.5x15
Working: 1x20x12, 1x22.5x12

DIPS:
Working: 2x15x15,15, 2x10x10,10 :o)

ROPE:
Warm Up: 1x40x15
Working: 1x60x12, 1x65x10

CARDIO #1: 30 minutes at track...5 min warm up 15 minutes intervals 10 minute cool down...just felt like doing some sprints....know I'm only steady state...but well...i miss them sometimes! :o)

LEGS (B2) Oct 23

Go team franco...saw most of the feed today!
Warm Up: eliptical 5 minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 1x115x8,1x125x8, 1x135x8 got pretty deep on last set...the last 2 well ugly but done

HACK SQUAT:
Warm Up: 1x90x10
Workig: 1x140x10, 1x160x10

SISSY SQUAT: Always forget that backpack grrr...
Working: 2x35x20, 20 1x40x20

BAR LUNGE
Working: 1x45x12, 1x55x12, 1x60x10

LEG PRESS:
Working: 2x140x20,20 ouch! :o)

CARDIO: 30 minutes stairmill
*actually did this first and went back to gym later for legs...one of those days! :o)

**Am looking at taking a day off either on Mon or Tues...my work schedule gets CRAZZZY for elections...longer days start on Monday and working thru the weekend...Election day is gee an in time of hopefully 12p and I'll work until4-5am! Crazzy then back at 12!!

DELTS & BI's (B1) Oct 22

Warm Up: Jump Rope 5 minutes
SIDE LATERAL:
Warm Up: 1x12.5x10
Working: 1x15x8, 1x17.5x8 1x20x8

HIGH INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 dunno this was really hard for me today...

FLOOR RAISE: ?!?!? Did 3 sets of front raises just because
**OK got your msg...I'm thinking these are something I did when I was doing a plyometric day...on hands and toes right arm raises in front of me then to side?!
I'll wait for your video! Heh heh...

CABLE ROW:
Warm Up: 1x50x12
Working: 1x60x12, 1x70x10

INCLINE DB CURL:
Warm Up: 1x12.5x10
Working: 1x17.5x6, 1x20x6, 1x22.5x6

CABLE CURL:
Warm Up: 1x40x15
Working: 1x50x10, 1x60x10

CARDIO: Jog on trail for 30 minutes

Hammies & Back Oct 21

Warm Up: Eliptical 5 minutes

LAT PULLDOWN UNDER:
Warm Up: 2x70x10,10
Working: 1x85x8, 2x100x8,8

TBAR ROW: Well did Icarian Incline Row....can't do old school ones at gym and Tbar was being used.
Warm Up: 1x45x10
Working: 1x55x8, 2x65x7.5, 8

DB DEADS: Killed me today!!
Warm Up: 1x50'sx10
Working: 2x70's x10,10

GOOD MORNINGS: Need to check form on line...been awhile...
Working: 1x45x12, 1x65x12 1x75x12

GLUTE HAMS: Ok I'll find out tomorrow if I can't walk...looking that way now...use my arms alot but hammies stung after
Working: 3x10

CARDIO: This evening 30 minutes stairmill..

Feeling good... :o)

Chest & Tri's (B1) October 20

Warm Up: Jump Rope 7 minutes

SL INCL BAR PRESS: SMith machine
Warm Up: 1x40x10, 1x60x10
Working: !x70x8, 1x90x6 (grr) 1x80x8

INCL DB PRESSS:
Warm Up: 1x30x12
Working: 2x45x8,8 (spotted got 5 after help lifting up on my own)

FLAT FLY:
Warm Up: 1x12.5x15
Working: 1x20x12, 1x25x12

DIPS:
Working: 2x20x15,15 2x15x10,11

ROPE:
Warm Up: 1x60x12
Working: 2x70x10,10 hard today!!

CARDIO #1
Incline Walk 30 minutes

**I've learned that my heart rate stays in fat loss zone after my workout and it's not that hard to keep my target heart rate doing cardio.... I go into the fitness zone pretty quickly...maybe I've been pushing too hard in cardio?! Hummm.....just a thought...or maybe the whole heart rate thing is a bunch of baloney...hummm...
:o)

LEGS (B1) OCt 19

Warm Up: Jump Rope 5 minutes and stretch

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x8 (ego out of it...) 1x115x8, 1x125x8 last 2 sets in the basement...

HACK SQUAT:
Warm Up: 1x90x10
Working: 1x140x10, 1x180x10

SISSY SQUAT:
Working: 1x25x20, 2x35x20,20

BAR LUNGE: had been doing this wrong...was doing split squats.
Working: 1x30x12, 1x40x12, 1x50x12...start with 50's next time a little wobbly on left leg but ok.

LEG PRESS:
Working: 1x110x20, 1x130x20

All good... :o)

DELTS & BI's (A4) OCTOBER 18

Warm Up: Jump Rope 5 minutes

SEATED BAR PRESS:
Warm Up: 2x40x10,10
Working: 2x60x8,8 1x70x8 (spotted)

SEATED SIDE LATERAL
Working: 1x15x10, 2x20x10,10 (last set a bit ugly)

FR RAISE SS
Warm Up: 1x15x12
Working: 2x20x12,12

REAR BENCH ROW:
Warm Up: 1x15x12
Working: 2x20x12,12

BAR CURL:
Warm Up: 1x40x10
Working: 3x69x6,6,6

ROPE CURL:
Warm Up: 1x60x12
Working: 1x70x10, 1x75x10

:o)
All good....

Oct 17 off grrr

My schedule is all out of wack today...
Up too late...got a later start than normal....
Had a baby shower...not for me but took up the whole dang day.
Then home to decorate the house before hitting the gym...

Um forgot that I left the hammer on the ladder and moved the ladder...
got knocked in the noggin....
not feeling great so much to my dismay I think I need today off from the gym...
argh!!!
The yard looks pretty good...the spider web...not really happy with it but it
is what it is...I'm banned from the ladder now! :o)

TMI I know...will check in tomorrow..do you want pics from me?

BACK & HAMMIES Oct 16 (A4)

Warm Up: Eliptical
LAT WIDE PULLDOWN
Warm Up: 2X70x11,11
Working: 3x100x8,8,7 grrr

DEADS:I was starting off the rack instead of on the floor...all done from the floor and no bouncing alot of grunting...a bit embarrassing! LOL
Warm Up: 1x95x10
Working: 1x135x8, 1x155x8, 1x175x8 :o)

BENCH ROW:
Working: 1x40x10, 2x45x10,10

LYING LEG CURL:
Warm Up: 1x60x12
Working: 1x70x10, 2x80x8,8

SINGLE LEG CURL
Working: 1x30x12, 2x40x11,11

very happy about deads.
:o)

CHEST & TRI (A4) Oct 15

WARM UP: Eliptical for 5

INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 1x40x8, 2x45x6,6 spotted but got most on me own

FLAT BAR:
Warm UP: 1x75x10
Working: 2x95x8,8 (spot) then tried 2x105x4,4 1x65x12...all spotted...a friend/powerlifter at the gym pushed me to go heavier...work on strength....

DIPS: Done after tri press...I was weak!
Working: 3x15x10,10,10 hard

TRI PRESS:
Warm Up: 1x30x12 1x40x10
Working: 2x45x9,10

DB EXT:
Warm Up: 1x15x12
Working: 1x20x12, 1x25x9 grr....

*my tri's were SUPER pumped up today...kinda felt like popey lol!

CARDIO #3 tonight
incline walk or stairmill....depends on how I feel tonight! :o)

LEGS (A4) Oct 14

Warm Up: Posing with Liz....and 5 minutes on teh eliptical

FR SQUAT:
Warm Up: 1x65x10, 1x75x10
Working: 1x85x8, 2x95x8,8 basement!

LEG EXT:
Warm Up: 1x120x10
Working: 2x160x10,10 these need to get easier!!

SUMO SQUAT: Finally with just a bar on my back..no dumbell, no smith machine
Warm Up: 1x95x12
Working: 2x115x10,10 1x125x10

SPLIT SQUAT: shoulda gone for 12 but I'm a weeble wobble so I got nervous...
Working: 3x95x10,10,10

LEG PRESS: Different machine then usual...
Working: 1x100x20, 1x120x20

Had a good workout....but feeling like I didn't push myself hard enough...I could still walk when I hit the shower! :o)

October 13 Day off

Hey Joe-
Low Carb Day.
Taking the day off...going to do yoga tonight.
Looking forward to hitting legs tomorrow.
:o)

DELTS & BI's (A3) Oct 12

Warm Up: Precor 5 minutes

SEATED BAR PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 3x60x8,8,8 last set is tough but should try to go up....it's time....

SEATED SIDE LAT:
Working: 1x15x10, 2x20x8,8 I rock a little is that ok?!

FR RAISE SS
Warm Up: 1x15x12
Working: 2x20x10,10

REAR BENCH ROW:
Warm Up: 1x15x12
Woeking: 2x20x12,12

BAR CURL:
Warm Up: 1x40x10
Working: 3x60x6,6,6

ROPE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 1x70x10

CARDIO #2: Stairmill 30 minutes.....

Feel good...had a migraine for the last few days...better now..didn't quite hit macros because I couldn't eat last meal yesterday but doing fine today! :o)

Back & Hammies (A3) 10/11

Warm Up: Eliptical

LAT WIDE PULLDOWN:
Warm Up: 1x70x12, 1x85x10
Working: 2x100x8,8 1x105x7

DEADS:
Warm Up: 1x95x10
Working: 1x135x8, 1x155x8, 1x175x8 :o)

BENCH ROW:
Working: 1x40x10, 2x45x10,10 (heh heh almost tipped over the bench today....sooo graceful...HAHA)

LYING LEG CURL:
Warm Up: 1x50x12
Working: 1x70x10, 2x80x8,8

SINGLE CURL:
Working: 3x40x10,11,11

Feel good...wore the hrm during my workout...if it's calibarated right...(I need to try again tonight)...I'm a fat burning machine...and burn a ton of calories during my workout...to be continued...

LEGS (A3) 10/4

WARM UP ELIPTICAL 5 minutes...must remember jump rope....

FR SQUAT:
Warm Up: 2x65x10,10
Working: 1x85x8, 2x95x8,8 got lower...stayed in basement... :o)

LEG EXT:
Warm Up: 1x100x10
Working: 2x160x10,10 (1x80x10 last set a little ss)

SUMO SQUAT: must do free bar next time..all rack taken...
Warm Up; 1x70x12
Working: 1x110x10, 2x130x10,10

SPLIT SQUAT:
Working: 2x85x12,12 1x95x10

LEG PRESS:
Working: 1x90x20, 1x110x20


CARDIO:
Ok don't kill me wanted to test out my new heart rate monitor....
so I did intervals...5 min warm up....15 minutes intervals and 10 minutes cool down...
although I have a super low heart rate my cardiovascular stuff sux! LOL! On a mission to improve that....although I don't really get the hr stuff yet....in time! :o)

10/3 Cardio Ony

just a 30 minute walk on the treadmill.
Did the longest photoshoot with Tina Woods
had a great time and i think we got a few cool pics...
Nice to have...
:o)

DELTS & BI's (A2) Oct 2

Warm Up: 10 min jumprope

SEATED BAR PRESS:
Warm Up: 2x50x10,10
Working: 3x60x8,8,8 (last one super hard!)

SEATED SIDE LATERAL
Working: 1x15x12, 2x17.5x10,10 ( last reps a bit ugly...maybe I should stick with 15's for now...)

FR RAISE SS:
Warm Up: 1x15x12
Working: 2x17.5x12,12 go up

REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12 uhh go up...now I know what I'm doing on this...

BAR CURL
Warm Up: 1x40x10
Working: 3x60x6,6,6

ROPE CURL:
Warm Up: 1x50x10
Working: 1x60x10, 1x70x10

Feel good...good workout...runing late today so cardio didn't happen...will have to
work it on Friday and Sat!
:o)

BACK & HAMMIES (A2) Oct 6

Warm Up: Eliptical 5 minutes

LAT PULLDOWN WIDE:
Warm Up: 2x85x10,10
Working 3x100x8,8,7

DEADS
Warm Up: 1x95x10
Working: 1x135x8, 2x155x8,8 **hammies tight today!! Ouch!

BENCH ROW:
Working: 1x40x12, 2x45x10,10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 1x50x10, 1x55x10 *Different Gym different Machine...

SINGLE LEG CURL:
Working: 1x10x12, 2x15x12,12 **Dif machine left hammie way tight so didn't go up even though I could have on the right leg.

All good started workout at one gym finished workout at another...firedrill...and I was a woman who didn't have time to wait around today!! :O) Wanted to get cardio done but alas I didn't maybe tonight!
:o)

CHEST & TRI's (A2) Oct 5th

Warm Up: Eliptical 5 min

INCLINE DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8
These are tough but must try 45's with a spot it's time

FLAT BAR:
Warm Up: 1x75x10
Working: 2x95x10,10 spotted

DIPS: (assisted)
Working: 1x25x16, 1x15x12, 1x10x11

TRI PRESS:
Warm UP: 1x25x12, 1x30x10
Working: 2x42.7x10,10 *go up

DB EXT:
Warm Up: 1x20x12
Working: 1x25x10, 1x25x5 plus 1x20x6 arms just wimped out..:oS

CARDIO #1
Stairmill level 8 30 minutes

Macros;
Gettin closer by the day!!

LEGS (A2) 10/4

Warm Up: Eliptical 5 min

FRONT SQUAT: IN the basement...ohh ya...
Warm Up: 2x65x1010
Working: 1x85x8, 2x95x8,8

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10 (hard today)

SUMO SQUAT: Smith machine
Warm Up: 1x110x10
Working: 3x130x10,10,10

SPLIT SQUAT:
Working: 1x75x12, 2x85x12,12

LEG PRESS:
Working: 1x90x20, 1x110x20

Great leg workout...back to my normal eating...working on hitting my macros...
glad to be done with junk...yowza...and it's not like I eat mcdonalds or anything....
clean eating is ahhhhhhhh :o)

10/03 off

Shoulders & Bi's Oct 2 (A1)

Cardio: lovely am 5K race at Rockland Lake

SEATED BAR PRESS: Smith Machine
Warm Up: 1x40x10, 1x50x10
Working: 3x60x8,8,8

SEATED SIDE LATERAL
Working: 1x15x10, 2x17.5x10,10

FRONT RAISE SS**
Warm Up: 1x15x12
Working: 1x17.5x12, 1x20x10

REAR BENCH ROW**
Warm Up: 1x7.5x12
Working: 1x10x12, 1x12.5x10

BAR CURL
Warm Up: 1x40x10
Working: 1x50x7, 2x60x6,6 tough

ROPE CURL
Warm Up: 1x13.75x10
Working: 2x16.25x10,10

** Ok dopey didn't look at workout ahead of going to the gym...had no clue was a Front Raise SS was...nor a Rear Bench Row...
but I get it now was supposed to super set these 2 exercises...I sort of got the bench thing right...looked it up...for rear delts right?!

A bit ill from crap eating today..I'm officially over the garbage...again I haven't gone crazy but my body doesn't like too much sugar even if my tastebuds think they like it...
Macros I miss you and here I come!!
:o)

BACK & HAMMIES (A1) Oct 1st!! (WOW)

Warm UP: eliptical

LAT PULLDOWN WIDE:
Warm Up: 2x85x10,10
Working: 2x100x8,8 1x105x6

DEADS:
Warm Up: 1x95x10
Working: 1x135x8, 2x155x8,8

BENCH ROW:
Working: 1x30x12, 1x40x10, 1x50x8 :)

LYING LEG CURL:
Warm Up: 1x60x12
Working: 1x70x10, 2x80x8,8

SINGLE LEG CURL:
Working: 1x30x12, 2x40x10,10

Had a good workout...a little rushed today but got her all in...proud of my bench rows and my deads seemed strong.

I've done a ton of cardio this week...mon-wed....
going to run a 5k tomorrow am for cardio...looking forward to that and can't wait to get on my macros!! Honestly as I said not far off..just a treat here and there...

CHEST & TRI's (A1) Sept 30, 2010

Warm Up: Jumprope 5 minutes...I love jumping rope!! :o)

INCL DB PRESS:
Warm Up: 1x30x10, 1x35x10 **Start with 35 next time
Working: 3x40'sx8,8,8 tough but got em up again finally on my own!!

FLAT BAR:
Warm Up: 1x65x12 (go up)
Working: 1x85x10, 1x95x10 (all me!)

DIPS: Assisted
Working: 1x40x21, 1x28x17, 1x16x14

TRI PRESS:
Warm Up: 1x25x12, 1x30x10
Working: 1x35x10, 1x40x10 (start with 40)

DB EXT
Warm Up: 1x15x12
Working: 1x20x12, 1x25x10

No cardio today...I know I'm supposed to be stronger but not feeling it yet...however I'm not right on target with macros this week...will be there next week for sure!! Allowing myself some treats...quite franckly I'm over chocolate covered pretzels and trailmix...bought icecream..all natural ofcourse and can't even bare the thought of it!!

Feel good!

LEGS 9/29/10 A1 ...I'm back... :o)

Warm Up: treadmill 5 minutes

FRONT SQUAT: **
Warm Up: 1x65x10, 1x85x10
Working: 3x105x8,8,8

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10 (tried 180 but heh heh got 6)

SUMO SQUAT:**
Warm Up: 1x100x10
Worknig: 2x120x10,10 1x130x10

SPLIT SQUAT: (should I do these with one leg on bench?!)
Working: 1x65x12, 1x75x12, 1x85x10

LEG PRESS: (180 beginning weight)
Working: 2x90x20,20

** I have decided I need to get deeper...and to do so I need to lighten my load a little...so my squats may not be as heavy for awhile...really want to get my arse below my knees....

CHEST TRI's & DELTS 3days!! Sept 22

Warm up: Precor 5 minutes

FLAT BAR:
Working: 1x65x15, 3x75x15,15,14

SLIGHT INCL DB PRESS:
Working: 1x25x15, 3x30x15,13,13

SEATED DB PRESS:
Working: 1x15x15, 1x20x15, 2x25x13, 14

SIDE LATERALS:
Working: 1x12x15, 3x15x15,15,14

DIPS:
working: 1x28x15, 3x22x15,15,15

ROPE:
Working: 1x25x15, 3x30x13,13,12

CARDIO TONIGHT :o(
Feeling good...lean mean fighting machine...
:o)

TUESDAY BACK & BI's 4 days out Sept 21

Warm Up: eliptical 5 minutes

LAT WIDE PULLDOWN:
Working: 1x70x15, 3x75x15,12,13

BENT ROW:
Working: 1x95x15, 3x114x15,14,12

DEADLIFTS: (I feel like a wus after checking out Teresa! WOW! No glves...no straps!Dang!)
Working: 2x95x15,15 2x105x15,15

BAR CURL:
Working: 1x30x15, 3x40x15,15,15

HAMMER CURLS:
Working: 2x15'sx15,15, 2x17.5x15,15

ROPE
Working: 1x20x15, 3x25x15,15,15

35minutes stairmill

:o)
Late night workout...but I did pretty well...
was afraid I'd be draggin! :o)

Monday 5 days Sept 20th LEGS

5 minutes eliptical

LEG EXTENSIONS:
Working: 2x80x15,15 2x100x15,15

SQUATS:
Working: 1x95x15, 2x115x15,15 1 125x13

LEG PRESS:
Working: 3x180x15,15,15 1x140x15

STRAIGHT LEG BAR DEADS:
Working: 1x95x15, 2x115x15,15 1x135x12

LEG CURL SEATED:
Working: 1x50x15, 1x60x15, 2x70x12,12

WALKING LUNGES:
1x20'sx15, 2x25'sx15 1x30x15

CARDIO: 20 minutes Stairmill have to go back tonight for another 20 minutes....my work schedule is all kookoo this week!
Emailing you. :o)

Sat & Sun Sept 18 & 19

Low carb days
45 minute cardio sessions both days.

5 warm up
20 intervals
20 jog
did this at the lake where there are some hills...
it was awsome!

Feeling tiny!! LOL!

8 Days...Hammies & Back Sept 17 (B2)

Warm Up Eliptical 5 min

LAT PULLDOWN UNDER:
Warm Up: 1x70x12, 1x85x10
Working: 2x100x8 1x105x6

TBAR ROW: (I so prefer the old school way...but on machine)
Warm Up: 1x45x10, 1x55x10
Working: 1x65x10, 1x75x8 1x90x7

DB DEADS
Warm Up: 1x50x10
Working: 2x70x10,10 1x75x8 ohhh ya

CLOSE ROW: (Dual pulley)
Working: 1x50x10, 2x70x10,10 1x75x8

SEATED LEG CURL:
Working: 1x60x15, 1x70x12, 3x80x10,10,10

STEADY STATE CARDIO #4:
45 minutes stairmill

Feel good, running warm today...could easily take a nap right now but alas...at work.
Looking forward to the next week! This is sneaking up on my so fast! WOW!

9 days out! Sept 16 CHest and Bi's

Warm Up: eliptical 5 minutes

SL INC BAR PRESS: (Smith Machine)
Warm Up: 1x40x10 1x60x10
Working: 3x80x8,8,8

INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 2x40x9,9

FLAT FLY:
Working: 1x20x12, 1x25x12, 1x30x10

INCL DB CURL:
Warm Up: 1x15x10, 1x17.5x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x20x10
Working: 2x30x10,10 1x40x8

CARDIO:
INTERVALS #2
Warm Up 5 min jog
15 minutes intervals
10 minute cool down jog

getting excited to paint myself and stuff! :o)
And can't wait to get on stage! :o)
Gee...I wonder if I'm the only figure competitor....now that would be funny!
:o)

Wed September 15th 10 days LEGS

Warm Up: bike 5 minutes

LEG PRESS: (only weight added to 118)
Warm Up: 2x140x10,10
Working: 1x180x8, 2x230x8,8 1x250x8

SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x135x10, 1x145x8

SISSY SQUAT:
Warm Up: 1x25x20
Working: 1x35x20 2x40x20,20

BAR LUNGE:
Working: 1x55x12, 1x65x12, 1x75x12 :o)

CALF HEAVY: (Donkey)
Working: 1x90x25, 3x180x20,20,20 1x200x18

STEADY STATE #3 Stairmill 45 minutes

Hi Carb Day

Had a great workout. Feel really good! Can't wait to get back on stage. The promoter sent me an email asking if he should put my name on the trophy...I said only if I'm the only figure competitor! :o) LOL!

Cardio only day low carbs 11 days Sept 14

Went for a lovely 3miile walk around the lake...but that wasn't my cardio..
Went to the gym...got on the bike....did 45 minutes level 8.

Feel good...
HAte that I have to shut down my nyackchick email...
well...i will still have it but I think it's best if
you email me at LindsleyMcGrath@gmail.com

Thanks Joe!
-Linds

PS can not wait to get back into off season/building mode!!
:o)

DELTS & TRI's (B1) Sept 13...12 days!!

Warm Up: eliptical 5 minuttes

SIDE LATS:
Warm Up: 1x15x10, 1x17.5x10
Working 3x25x8,8,8

BAR SHRUG
Warm Up: 1x135x10
Working: 1x155x10, 1x165x10,10

HIGH INCL DB PRESS:
Warm Up: 1x25x10
Working: 1x30x10, 2x35x10,10

DIPS:
WORKING: 1x30x17, 1x25x15, 1x20x13, 1x15x11

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 1x40x9 1x35x10

INTERVALS #1:
5 Warm Up
15 intervals
10 cool down jog and hill run/walk

Feel great. Had a great workout and a really great interval session...the weather was perfect for it....

BACK & HAMMIES (B1) Sept 12 13 days

Warm Up Eliptical
LAT PULLDOWN UNDEAR
Warm Up: 1x70x12, 1x80x10
Working: 1x100x7, 1x90x8, 1x100x7

TBAR ROW:
Warm Up: 1x45x10, 1x70x10
Working: 1x80x8, 2x90x8,8

DB DEADS:
Warm Up: 1x50x10
Working; 1x70x10,10,10 yeah...didn't know if I could do it again but I did...

CLOSE ROW
Working: 1x90x12, 2x100x11,10

LEG SEATED CURL:
Working: 1x65x15, 1x80x15, 3x95x12,12,12

STEADY #1: Stairmill 35min

Posing...practicing the INBF Poses....ok seriously...I have been over thinking the back pose...I went to the spin room...can see my back in mirror and hit it bam every time I did it with ease...

Sept 11, 14 days Chest & Bi's (B1)

Warm UP: eliptical
SL INCL BAR PRESS: Smith machine
Warm Up: 1x40x12, 1x60x10
Working: 3x80x8,8,8 (hard!)

INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 2x40x8,8 (had to be spotted to get em up ugh!)

FLAT FLY:
Working: 1x15x12, 2x20,20,

INCL DB CURL:
Warm Up: 1x10x12, 1x15x10
Working: 2x20x6,6 1x25x6

CABLE CURL (Single arm on machine don't get weights but here it goes)
Warm Up: 1x6.25x12
Working: 3x8.75x10,10,8

Cardio: well off but went on an hour long bike ride and it was fabulous.
Woke up looking ripped today...and back to 119 in am. will check in later.

Sept 10 Legs (b1) 15 days

Warm Up: eliptical
LEG PRESS: machine weighs 118...too much for my head to add here...so my weights are plates only
Warm Up: 1x90x10, 1x140x10
Working: 1x118x8, 3x230x8,8,8

SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 2x135x10,10

SISSY SQ:
Warm Up: mex20
Working: 1x25x20, 2x35x20,20

BAR LUNGE:
Working: 1x50x12, 1x60x12, 1x65x12

CALF HEAVY (Donkey)
Working: 3x240x20,20,20 2x260x20,20

INTERVAL #2
Track..legs tight...but all good
5 min warm up
15 min intervals
10 min cool down-jog and jog up & down bleachers

Thursday Sept 9th 16 days Cardio only

Hey Joe-
Stairmill was my bff today...the usual 35 minutes.
had an issue with trail mix...not horrible but I was weak...
other than that my macros were on for a low carb day...

I did legs today (Sept 10th) but forgot to bring my bible in to work...
so I'll update tonight!

:o)

DELTS & TRI'S 17days Wed Sept 8th

Warm Up: treadmill 5minutes

SEATED BAR PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 2x60x8,8 1x70x6

SEATED SIDE LATERALS
Warm Up: 1x12.5x10, 1x15x10
Working: 3x17.5x10,10,9

FRONT RAISE:
Warm Up: 1x15x12
Working: 1x17.5x12, 2x20x10,10

TRI PRESS:
Warm Up: 1x30x12, 1x35x12
Working: 1x42.5x10, 1x47.5x10, 1x50x8

DB EXT:
Warm Up: 1x15x12
Working: 2x20x12,12 1x22.5x9

STEADY #3: Tonight Stairmill 35 minutes

All good lots of energy today probably because I didn't bang out cardio before work today...in early today. Hope all is great!!
:o)

Back & Hammies 18 days Sept 7, (A4)

Warm Up:
Eliptical 5 min

LAT PULLDOWN WIDE:
Warm Up: 2x70x10,10
Working: 1x85x10, 2x100x7,7

DEADS:
Warm Up; 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x6
*Hammies still tight but strength seems better than the last time I did these!

DB BENCH ROW:
Warm Up: 1x40x12
Working: 3x45x10,10,10

DB PULLOVER:
Working: 1x30x12, 2x35x12,12

LEG CURL: These were tough today...seated
Warm Up: 2x70x10,10
Working: 1x70x10, 2x80x10,10 :o)

CALVES SINGLES:
Angled seated machine: 2x20x18,20
Donkey Machine: 3x80x20,20,20

STEADY STATE #2: Incline walking: 35 minutes
incline:8 speed 3.2

All good..appetite is finally back...or feeling hungry is back...had lost it for a few days...
:o)

Chest and Bi's 19 days

Warm Up: eliptical

INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 1x35x10, 2x40x8,8 (Have to be spotted with 40's to get em up..one up I'm good don't know why...but not gonna try to figure it out.)

FLAT BAR:
Warm Up: 1x65x10
Working: 2x85x10,10 1x95x10 (last set spotted last 2 reps really)

PUSH UPS:
Working: 18+10 yeah! 10+12, 12+10 ok well I burnt myself out on the first one but almost got 20 heck ya!

BARCURL:
Warm Up: 1x40x10, 1x50x10
Working: 3x60x7,6,6

ROPE CURL:
Warm Up: 1x25x12
Working: 1x30x10, 2x35x8,8

STEADY STATE #1 Stairclimber 35 minutes

I can't believe I forgot calves today!!

Sunday Legs (a4) 20 days

Warm Up: Eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 1x140x10, 1x160x9 **Knee is bothering me today so taking it a little easy don't want to do more damage!!
I have given myself bikers knee...being stupid and looking to really work out on the bike! :oS

FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 3x95x8,8,8

SUMO SQUATS:
Warm Up: 1x110x10
Working: 3x130x10,10,10

DB STEP UP:
Working: 1x30x12, 2x35x12,12

CALF SINGLES: OHHHH SHOOT I FORGOT TO ADD THESE IN MY WORKOUT TODAY....will do them tomorrow (tues)-the gym closed an hour earlier than I thought so I ran out of time!! UGGG!!

INTERVALS: 30 minutes at the track
5 warm up jog 15 minutes intervals 10 minutes cool down-5 minute jog 5 min hills

Sept 3 DELTS & TRI's (A3) 3weeks and 1 day

WARM UP: Eliptical

SEATED BAR PRESS: Smith Machine (haven't done these in eons!!)
Warm Up: 1x40x10, 1x50x10
Working: 1x60x9, 2x70x7,7

SEATED SIDE LATERAL:
Warm Up: 1x10x12
Working: 1x12.5x10, 2x15x10,10 (go up....got easier as time went on...)

FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 1x17.5x12 1x20x10 :o)

TRI PRESS:
Warm Up: 1x25x15, 1x30x12
Working: 1x35x12, 2x42.5x10,10

DB EXT:
Warm Up: 1x15x12
Working: 3x20x12,12,10 :o)

INTERVALS #1: Track
5 min warm up
15 min intervals
10 min cool down jog.

Feel good.I'm sore but all is fine and dandy! Need to ice my knee...
:o)

3 weeks Sept 2 HAMMIES & BACK

Warm up: bike 5 minutes

LAT PULLDOWN WIDE:
Warm Up: 1x70x10,1x80x10
Working: 3x90x8,8,8

DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x8
** Hammies tight....didn't push it...fears of injuring myself like last time around...but then again I was less healthy and totally doing something wrong! :oS

DB BENCH ROW
Warm Up: 1x35x12
Working: 1x40x11, 2x45x9,10

DB PULLOVER:
Working: 1x30x12, 2x35x12,12

LEG CURL
Warm Up: did the single leg machine 2x10x12,12
Working: Seated Leg Curl: 1x70x10, 1x80x10, 1x95x9 :o)

CARDIO: Tonight steady state #3 Stairmill 35 minutes

Med Carb Day.
Feel good...get hungry late in afternoon but going to change up meals a bit to stop that!
More veggies...less oats!

I'm feeling alittle weak...is that normal?! :o)
Practiced posing for the INBF stuff...think I got it...will work on it... :o)

CHEST & BI's 3weeks (A3) SEPT 1!!!!

INCL DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8
**I'm weak or muscles tired...needed help getting 40's up...but once up I was fine)


FLAT BAR: ***GO UP!!***
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x10 (last set spotted but almost all me)

DIPS-ASSISTED
Working: 1x40x20, 1x22x15, 1x16x15 :o)

BAR CURL:
Warm Up: 1x40x10, 1x45x10
Working: 1x50x8, 2x55x7,8

ROPE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 2x70x8,8

CARDIO: STEADY STATE TONIGHT STAIRCLIMBER
Med carb Day

***Ok Joe-
#1. so sunday night I had dessert and the sugar made me soooo buzzy I thought I'd get ill...
on Monday I had a wee little chocolate bar from Switzerland...and again ill...had a slice of pizza..well 2 halfs (chix marsala and spinach and fresh motz)...and the greese and I didn't agree...I'm cool with all of that...but how can everyone else eat all this crap and put on 10 lbs without dying?!?!? I'll put weight back on slowly but OMG! OK maybe I'm more a year round healthy eater....seriously I've had a bag of goodies hidden and I can't even stomach looking at the contents...maybe I'm just weird...don't answer that!! :oP

LEGS Aug 31 (A3)

Warm Up: Eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 2x95x8,8 2x105x8,8

SUMO: using smith machine
Warm Up: 1x110x12
Working: 3x130x10,10,10

DB STEP UPS:**
Working: (super hi step up) 1x20x12, (too low step up) 1x35x12, 1x40x10
**{Prefer steps from step class....but class going on so couldn't get them...benches too padded..and left knee unstable from my bikeride yesterday....

CALF SINGLES: angled seated calf
Working: 2x20x20,20 3x30x15,16,16

Well I feel weak but think will get strength back!! Left knee is a bit swollen from my bikeride yesterday so I didn't push it....

CARDIO: Steady state: I did 20 minutes this am and will do 25 this evening....too many peeps chatting me up on floor about show! :o)

Going for SEPT 25th.....filled out application...think it will be cheezy and small but gonna work like a champion and do my thing! :O)

3 More Days! Aug 25 Chest, Delts, Tri's

Warm Up: treadmill walk 5 minutes

FLAT DB PRESS:
Working: 1x25x15, 2x30x15,15, 1x35x12

SL INCL DB PRESS:
Working: 1x25x15, 3x30x15,15,15

DB PRESS:
Working: 2x20x15,15 2x25x12,12

SIDE LAT:
Working: 1x12x15, 3x15x15,15,15

DB EXT:
Working: 2x15x15,15 2x20x12,12

ROPE:
1x20x15, 3x25x15,15,15

CARDIO: have to do tonight...into work early today...
25 minutes stairmill

Posing tonight tooo!!

:o)

4 Days Aug 24 AHHH Back & Bi's

Warm Up: eliptical 5 minutes...gee my legs are still lead like..guess I'm on the right track!!

PULL UP: (assisted weight)
Working: 1x25x15, 1x30x15, 2x35x12.12

BENT OVER ROW:
Working: 1x65x15, 2x95x15,15 1x105x15

CLOSE ROW: Dual Pulley
Working: 1x27.5x15, 3x35x15,15,15

BAR CURL:
Working: 1x20x15, 1x30x15, 3x40x12,12,10

HAMMER CURL:
Working: 1x10x15, 1x15x15, 2x17.5x12,11

ROPE:
Working: 1x20x15, 3x25x12,12,12

CARDIO: 35 minutes stairmill...why is this getting harder?!?! I had carbs?! I did it though!! :o)

How do I feel: well it's 2:15pm...I'm exhausted adn could curl up and go to sleep! :O)
Metabolism fels kicked up hungry bit have another 45 minutes before my next meal...could be due to doing cardio after workout.
:o)
All good!

5 days out Aug 23 LEGS

Warm UP Eliptical
SQUAT:
Working: 1x65x15, 1x95x15, 2x115x12,12

LEG EXT:
Working: 1x65x15, 1x80x15, 2x100x15,15

HACK SQUAT:
Working: 1x50x15, 1x100x15, 2x150x15,15

SISSY SQUATS: 3x25x20,20,20

STIFF BAR DEADS:
Working: 1x95x15, 2x115x15,15 1x135x12

LEG CURL SEATED
Working: 1x50x15, 1x60x15, 2x70x12,12

WALKING LUNGES: bar on back
Working: 1x40x15, 2x50x15,15

CARDIO TONIGHT: 40 minutes stairmill
Posing tonight too

Hi Carbs...
Alll good. Legs were jello. :o)

1x4

Aug 21 & 22 & Sat & Sunday days 7 &6

These were just interval days...and I really shoudn't say "just" because they were TOUGH!!!

I got thru the warm up and the intervals no problemo

but both days RAN OUTTA STEAM in my cool down....back to walk/jogging....not pretty...legs exhausted and sugar lows abound...

The weird thing is is I'm forcing myself to eat....just not really hungry...weird right?!
Prepped my food for tomorrow...big carb day.

Today I'd say I'm flat looking....
HERE WE GO!!!
:o)

8 days and I'm getting weaker!!! Aug 20 (A2)Chest & Bi

Warm Up: Eliptical

INCL DB PRESS:
Warm UP 2x35x10,10
Working: 1x40x8....ok I could not get the 40's up again?! Tried 2x?!
2x35x10,10

FLAT BAR: The highschool boys taking up all the benches...had to use the Hammer Strength Iso-Lateral Horizontal Bench Press
Warm Up: 1x68x10
Working: 2x78x10,10 1x88x9

PUSH UP:
Working: 16+10, 15+7 13+6

BAR CURL
Warm Up: 2x40x10,10
Working: 1x50x7, 2x60x6,6 grrrrr ya

ROPE CURL:
Warm Up: 1x40x12
Working: 2x60x10,10 1x70x10

STEADY STATE CARDIO TONIGHT and hope to pose alittle too! Here we go!!! Was grumpy this am but better now. Joe-My legs they have come in more than I expecterd them too I was checking them out in the mirror and SHOCKED! With your help I'm gonna have the legs I always wanted BUT COULD NEVER ATTAIN!!!

LEGS (a2) 9 days! Aug 19

POSING: 30 minuites
BikeWarm Up: 5 minutees

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FRONT SQUAT:
Warm Up: barx15, 1x65x10, 1x75x10
Working: 1x85x10, 1x95x8, 2x105x8,8

SUMO SQUAT: smith machine
Warm Up: 1x115x10
Working: 2x135x10,10 1x155x10

DB STEP UP
Working: 3x35'sx12,12,12

CALF SINGLES: seated machine
1x60x20, 1x70x20, 1x90x20, 2x95x20,20

INTERVALS: #3
Warm Up 5 minutes
Sprints: 20 minutes
Cool Down 18 minutes....well a little longer walked last 5 minutes...dehydrated...heh heh...got scared that I wasn't sweating enuff and sooooooo parched....other than that had some GREAT sprints!

Feel good. Pulled something in my back/neck so wearing a gross hot pad...but it's helping...:o)

DELTS & TRI's 10 days Aug 18

So I was calm until I got the last week diet! AHHHHHHHHHHHHHHHH! I trust you....I'm scared what if I trun into an umpalumpa??!?!? ok I'll stop....for now!

SEATED BAR PRESS: Had to use nautalis over head press machine.
Warm Up; 1x50x10, 1x65x10
Working: 1x80x6, 2x70x8,8

SEATED SIDE LATERAL
Warm Up: 1x12x10
Working 3x15x10,10,10

FRONT RAISE:
Warm Up; 1x12x10
Working: 1x15x12 2x17.5x12,12

TRI PRESS:
Warm Up: 1x25x12, 1x30x12
Working: 1x35x10, 1x42.5x10, 1x50x8

DB EXT
Warm Up: 1x15x12
Working: 3x20x12,11,11

STEADY STATE #2
45minutes Stairmill

feel good...a little concerned about getting the 80% thing down...but I'll do the best that I can!!
:o)

11 days!! Back & Hammies Aug 17 (a1)

Warm Up: walk and stretch on treadmill 5 Minutes

LAT WIDE PULLDOWN
Warm Up: 1x70x10, 1x85x10
Working: 3x100x8,8,7

DEAD LIFTS
Warm Up: 1xbarX10, 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x8

DB BENCH ROW: is there any way to look like a lady doing these?! HAHA!
Warm Up: 1x35x10
Working: 2x40x10,10 1x45x10

DB PULLOVER:
Working: 1x30x12, 1x35x12, 1x40x10

LEG CURL SEATED
Warm Up: 1x60x12, 1x70x10
Working: 2x80x10,10 1x90x8

STEADY STATE #1:
Incline walking 8/9 incline 3.2-3.4 pace 45 minutes...

Feel really good! :o)
Got some nice compliments in the gym...thanks Joe!
I am feeling really healthy.
:o)

12 Days Chest & Bi's Aug 16 (A1)

Warm Up: Precor 5 minutes

INCL DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8

FLAT BAR
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x8 yeah!

PUSH UP: ok I know you think im a wimp but I suck at push ups...I know one day I'll get 20...for me this is amazing...
Working: 15+10, 14+10, 13+7 regular push ups then sissy ones...

BAR CURL:
Warm Up: 1x35x10, 1x40x10
Working: 1x50x7, 1x55x6, 1x60x6

ROPE CURL:
Warm Up: 1x40x10
Working: 1x50x10, 1x60x10, 1x70x10

INTERVALS #2: at the river....so much better than the track!!
5 minute warm up
20 minutes of intervals
15 minute jog
yeah baby!

Feeling good...had a great workout morning! My suit arrived and the alterations are perfect.
All good today!

LEGS 13 days out!!! Aug 15

Warm Up: eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FRONT SQ:
Warm Up: 1x65x10, 1x85x10
Working: 2x95x10,10 1x115x8 1x105x8
**went down for proper form....just not getting in the basement with the 115's.

SUMO SQUAT: Today i DID WITHOUT A DUMBELL AND DID ON SMITH MACHINE My elbow bothering me..don't want to stress it unless I have to.
Warm Up: 1x110x10
Working: 2x120x10,10 1x130x10

DB STEP UP
Working: 3x30'sx12,12,12

CALF SINGLES: Donkey machine
Working: 3x60x20,20,20 2x80x20,20

Feel good. Left knee bugging me iced it while eating my all in one and cereal.
Posed for a half hour. only facing wall now.

INTERVALS #1:
5 minute warm up
20 minutes intervals
15 minute cool down
decided to change up my intervals and instead of the track...a little boring there...went to the river and ran the trail...awsome...went by fast...and jogged for most of the cool down ohhh ya baby....rockin the intervals booya! :o)

Aug 14 OFF DAY

Went for an hour and a half long bikeride and made it up the killer hill.
Legs jello...serious jello.
Went to pose afterwards...
SOmething weird happened to my body...
retained alot of water...
abs gone...just soft looking
must be from bikeride.....did not eat anything off.
Not gonna worry about it.

**PS at 10pm I did have a piece of banana bread...I don't know how it happened but it did.
i have to admit when I fall....so I fell...I don't think it will kill me and it wasnt a big piece and it was
homemade so the calorie count wasn't too bad I checked....hell I made it...and I didn't even really taste it it was too hot to taste..I am CRAZY!!! UHG!!
OK I went to confession I feel better.

DELTS & TRI's 15 days Aug 13

Warm Up: eliptical 5 minutes

DB PRESS:
Warm Up:2x25x10,10
Working: 3x35,8,8,8

UP ROW:
WArm Up: 1x40x10
Working: 1x50x10, 2x60x10,10 1x70x7

REAR DELT
Working: 2x50x12,12 1x60x9.5 grrrr

BAR EXT:
Warm Up: 2x40x10,10
Working: 3x50x10,10,10

DB DB KB
Warm Up: 1x20x12
Working: 3x25x12,12,12

STEADY STATE #4: Incline walking 45 minutes 8incl 3.4-3.5 pace

Med Carbs

:o) All good.

16 days Back & Hammies (c4) Aug 12

Warm Up: bike 5 minutes

PULL UP:
Working: 1xmex8, 2x28x10,10 2x22x10,10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x7

ROPE PULL DOWN:
Warm Up: 1x50x12
Working: 1x70x12, 1x80x9 1x70x12

STIFF BAR
Warm Up: 2x115x10,10
Working: 2x135x8,8 1x155x7

LEG CURL: Lying down but diff machine so don't know what was up....
Warm Up: 1x50x12
Working: 1x65x9, 2x50x12,12

**Hamstrings tight and in pain sitting down right now so somehow I pushed a little...
Otherwise feel good.

Med CArbs
STEADY STATE #3 Stairmill 45 minutes.

PS-I will let you know what shows I'm thinking about...I jsut got the boss lady's days off so I've got to figure out a few things... :o)

CHEST & BI's 17 days!!!! Aug 11 (c4)

Warm Up: none...running late...found out I had to be in work early a little later than I would have liked.. :o)

FL DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 3x40x8,8,8

SL INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 2x40x8,8

INCL FLY:
Working: 2x35x12,12 1x30x10

PREACHER CURL:
Warm Up: 2x40x10,10
Working: 1x50x6, 2x60x5,5

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x20x10, 2x22.5x10,10

STEADY #2: tonight...stairmill 45 min
Med Carbs


** Don't know if it was the added fishoil but for the first time this am I didn't wake up feeling like I was hit by a Mac Truck...felt pretty darn good actually.

And I just wanted to give you a little shout out...Joe you've done a great job with me...so I just want you to know I appreciate all you do. And I think you should tell peeps your diet will make their skin glow...seriously...my skin looks better than ever...must be the clean eating and living...no chemical satisfaction here!! :o)

Also...I'm toying around with doing another show after August...I'll let you know once I get thru the 28th..That's my priority at the moment.
Thanks. :o)

18 days!!! 8/10 Legs (c4)

Warm Up: eliptical 5 min

SQUAT:
Warm Up: 1x95x10, 1x115x10
Working: 4x135x10,10,10,10

LEG EXT:
Working: 1x140x8, 2x160x8,8 1x180x6

HACK SQUAT:
Warm Up: 1x95x10, 1x140x10
Working: 2x160x10,10 1x180x10

WALKING LUNGE:
Working: 1x35'sx12, 1x60(bar)x12, 1x70(bar)x12
**I wanted to see if doing walking lunges with a bar would be any different from holding dumbells...in a way easier but I definately wouldn't be able to get 80lbs over my head..had enuff trouble with 70...heh heh...

STEADY STATE #1 Stairmill 45 minutes

Soooo am I the only one who feels like a mac truck hits them every am?!
I feel better after getting in the gym adn my body warms up...
My left knee is a little swollen...probably from 3 days of intervals in a row.
So i didn't push the squats/hack squats...
Is that wimpy?!?!?
:o)

Monday Aug 9th INTERVALS #2

Hello Joe.
Low Carb Day for me.

Intervals this am....

legs are tired...knee is bugging me...will ice it later tonight...gonna chug some ibprofin! HAHA
Seriously...all is good...just running a little slower than normal...
:o)


Going to gym to pose tonight.

DELTS And TRI's Aug 8 (c3) less than 3 weeks!

Warm Up: eliptical: 5 minutes

DB PRESS:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8

UP ROW:
Warm Up: 1x50x10
Working: 3x60x10,10,10

REAR DELT:
Working:
2x50x12,12 1x60x9 (?)

BAR EXT:
Warm Up: 1x30x10, 1x40x10
Working: 3x50x10,10,10

DB DB KB:
Warm Up: 1x15x12
Working: 1x20x12, 2x25x12,12

POSE: half hour

INTERVALS: 35 minutes

Med Carb

My tendonitis is KILLING me...in elbow...grrrr.
Otherwise I'm trucking along here...at a snails pace!

8/7 Saturday 3 weeks OMG! (c3) BACK & HAMMIES

Warm Up: bike 5 minutes

PULL UP:
Working: 1xmex8, 1x25x12, 1x20x11, 1x15x10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x70x12
Working: 3x75x12,12,11

STIFF BAR:
Warm Up: 2x115x10
Working: 1x135x8, 2x155x7,8

LEG CURL: SSIngle Leg Hammer Strength MTS Kneeling Leg Curl
Warm Up: 1x30x12
Working: 1x35x12, 2x40x10,10

Half hour of posing

INTERVALS #2 35 minnutes

Med Carb Day

CHEST & BI's

Warm UP: eliptical

FLAT DB PRESS
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8

SL INCL DB PRESS:
Warm UP: 1x30x10
Working: 1x35x10, 2x40x7,7 maybe not ready to go up but tried

INCL FLY:
Working: 2x25x12,12 1x30x10

PREACHER CURL
Warm Up: 2x40x10,10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: close to body
Warm Up: 1x12.5x12
Working: 1x15x10, 1x20x10, 1x22.5x10

did a lttle ab work...hanging knee ups?! and some weighted crunches.

CARDIO:
STEADY STATE #4 Stairclimber

Med Carbs

I sent an email about fruit...maybe I should stay away from it..have all these peaches so last night cutting them to freeze them and well I sorta ended up eating one...was picking...and UGH!
:o(

LEGS Aug 5, (c3)

Warm Up: bike 10 minutes
Squat:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x10,10,10 1x145x10

LEG EXT:
Working: 1x155x8, 2x170x7.5,7.5

HACK SQUAT:
Warm Up: 1x140x10
Working: 1x160x10, 1x180x10, 1x200x10

WALKING LUNGE:
Working: 1x35x12, 2x40x10,10 a bit ugly but I did it!

CALF HIGH REP: Seated Rotary Machine
Working: 1x90x30, 1x110x30x 3x120x30,30,29

Was exhausted but got my energy back at the gym...need more sleep but this week has been hard due to my hours at work and not prepping my food better on Sunday...live and learn...
Might do cardio tonight...might give it a break and pick up chicken to cook and get to bed earlier...
NO CARDIO

Hi Carb Day

AUG 4 STEADY STEADY ONLY CARDIO DAY

Low carb day...
Feeling good...Stressful am...cat hell, nails done food preped a little late but done and in work early :o)

Keep drinking water when I get hungry....
Tonight after work:

STEADY STATE #3: STAIRMILL 45 minutes

DELTS & TRI's Aug 3 (c2) 4 weeks baby!

Warm UP: Eliptical 5 minutes

DB PRESS:
Warm UP: 2x25x10,10
Working: 2x35x8,8 1x40x6 (spotted to get em up rest was me!)

UP ROW:
Warm Up: 1x50x12
Working: 3x60x12,12,12

REAR DELT:
Ok so the machine was being used so I did the 10lb dumbells bent over for 3 sets of 12 then machine was empty...
Working: 1x30x12, 1x40x12, 1x50x10

BAR EXT:
Warm Up: 1x30x12, 1x40x12
Working: 3x50x10,10,10

DB DB KB
Warm Up: 1x15x12
Working: 1x20x12, 1x22.5x12 1x25x11

MED CARB DAY.

STEADY STATE #2: Incline walking

Feel great...in good spirits...felt strong today :o)

Aug 2 Back & Hammies

5 minute warm up eliptical

PULL UP:
Working: 1xmex7, 1x25x12, 2x20x9,9 1x15x8

BENT OVER ROW:
Warm UP: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x55x12
Working: 1x70x12, 2x75x11,11

STIFF BAR:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8
***My hamstrings are SUPER tight..were yesterday too thru my hitt workout....so I didn't push as hard as usual....don't want to injure myself...

LEG CURL: Lying
Warm UP: 1x60x12
Working: 3x70x12,12,10 :o)

STEADY CARDIO #1
Stairmill 45 minutes
yeah baby! Now where is my bed! HAHA
Feeling good...exhausted from my am workout...coulda used an extra hour of sleep but in early this week for work...will finaly get a cup of coffee at lunch! :o)

New Med Carb Day

CHEST & BI (c2) oh dear god 4 weeks Aug 1

Warm Up: precor 5 minutes
FLAT DB PRESS:
Warm Up: 2x30x10
Working:1x35x10, 2x40x8,8 * go up

SL INC DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8

INCLINE FLY
Working: 1x20x12, 1x25x12, 1x30x10

PREACHER: (machine)
Warm Up: 1x30x12, 1x40x10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: across body
Warm Up: 1x15x10
Working: 3x20x10,10,10

INTERVALS #1
5 minutes warm up
20 minutes intervals
10 min cool down

Med Carb: 135carbs...well messed up a little here due to lack of planning but tomorrow is a brand new day!

LEGS & Cardio #4

Warm Up: bike 5 minutes
SQUAT:
Warm UP: 1x95x10, 1x115x10
Working: 4x135x10,10,10,10
Will my squats ever get better?!?!?

LEG EXT:
Working: 2x155x8,8 1x170x7.5
(had thought I went up to 165 for 2nd set however machine wasn't working right)

HACK SQUAT:
Warm UP: 1x140x10
Working: 2x160x10,10 1x180x10

WALKING LUNGE:
Working: 2x35'sx12,12 1x40'sx10 :o)

CALF HI REP: Donkey thing
Working: 1x55x30, 4x65x30,30,30,30
(had some trouble with these but realized a little late I should lower the leg bar to make it easier to get the "brake" on...this makes no sense to you but a note for myself...)

HI CARB

POSING CLASS: Excellent

CARDIO:
20 minutes walking on an incline in am
40 minute evening bikeride

7/30 INTERVALS #2

Today Friday is interval only day...
had to do them at night due to some appointments in the am..
Legs were tight but hammered thru.
33 minutes:
5 minutes Jog
18 minutes sprint/walk
10 minutes: bleacher stairs, jog, skip walk :o)

7/29 Delts & Tri's (c1)

Warm Up: Precor 5 min

DB PRESS:
Warm Up: 2x25x10,10
Working: 1x30x8, 2x35x8,8

UP ROW:
Warm Up: 1x40x10
Working: 1x50x10, 1x60x10,10

REAR DELT:
Working: 1x45x12, 2x60x10,10

BAR EXT:
Warm Up: 2x35x12,12
Working: 1x40x12, 2x45x12,12

DB DB KB:
Warm Up: 1x15x12
Working: 2x20x12, 1x25x12

The bar extensions and the KB's killed my tennis elbow..or tendonitis in my elbows...wore straps and helped but yowza!

MED CARB DAY

STEADY CARDIO #3: tonight..either stairmill or incline walk...

Hammies and Back 7/28

Warm Up: eliptical 5 minutes

PULLUP:
Working: 1xbodyweightx7, 1x10x8, 2x15x9,9 1x20x9



BENT OVER ROW:
Warm Up: 2x95x10,10

Working: 1x115x10,1x125x8 1x135x8



ROPE PULLDOWN:
Warm Up: 1x55x12

Working: 1x70x12, 2x75x11,11



STIFF BAR:
Warm Up: 1x95x10, 1x115x10

Working: 2x135x8,8 1x155x6



DB LEG CURL: Did lying leg curls instead

Warm Up: 1x50x12

Working: 2x60x12,12 1x70x10



INTERVALS #1
5 min warm up
18 min sprint walk

10 minute cool down jog skip jog...



was exhausted today.

Med carb Day...went over a little...

CHEST & TRI (c1) 7/27 5 weeks!

Warm Up: Eliptical

FLAT DB PRESS:
Warm UP;2x30x10,10
Working: 1x35x8, 2x40x8,8

SL INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x10 (assisted)

INCL FLY:
Working: 2x20x12,12 1x25x12
A friend showed me a different way to do these...I wasn't bear hugging enuf...and squeezed and held at the top of each rep...

PREACHER CURLS: MAchine
Warm Up: 1x30x10, 1x40x10
Working: 2x50x6,6 1x60x6 after the 6 did drop sets of 10 reps just for the fun of it...really felt my bi's burn...

HAMMER CURLS:
Warm Up: 1x15x12
Working: 3x20x10,10,10
Did across chest hammer curls for something differnt today...

Feel good had a great workout.
Tonight I'm planning on doing intervals at the river walk in the city...
I'm mixin it all up today!!

Med carb day.

LEGS 7/26 (c1) 5weeks

Warm Up: eliptical 5 min

SQUAT:
Warm Up: 1x95x10, 1x115x10
Working: 4x135x10

LEG EXT:
Working:3x155x8,8,8

HACK SQUAT:
Warm Up: 1x90x10
Working: 1x140x10, 2x160x10,10

WALKING LUNGE:
Working: 3x35'sx12,12,12 ouch!

CALF HI REP: Donkey machine
Working: 1x45x30, 2x55x30,30 2x65x30,30
Calves tight today...burning! I like it!

Legs were exhausted this am...hitting gym tonight for cardio... UPDATE: No cardio in bed by 9pm tooooo tired!!

Hi Carb Day

Thanx for the email...will weigh in again on Wed...or tomorrow...feel good...

BEWARE VENTING:
very ANGRY today but nada to do with diet or working out....getting to the point were I might just kill not only my boyfriends ex wife but I might just take him out too...ARGH!!! They drive me MAD sometimes!! And I should no better than to try to ease the situation...kicking myself
do not want to deal with either of them today!!!

7/25 5 weeks! AHHH! STEADY STATE CARDIO

Went on a really great bikeride with my brother a ton of hills...
we went for maybe an hour and a half......
Now yesterday my boyfriend was calling me the bike nazi..made him do one hill
and he wasn't to happy about it...nice to be challenged today...

Low Carb Day....

DELTS & TRI's 5 weerks utoh!

Warm Up: eliptical 5 minutes
SIDE LATS:
Warm Up: 1x1.5x10, 1x20x10
Working: 3x25x8,8,8 a bit ugly but done

BAR SHRUG:
Warm UP: 1x135x10
Working: 1x155x10 2x165x10,10

HIGH INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x6..my left shoulder/arm sorta gave out...had been bothering me the past few days so I went to the nautalis machine
Working: 1x50x10, 1x60x10, 1x70x10

DIPS:
Working: 1x28lb assistedx16, 1x22lbs assistedx16, 1x16lbs assisted x16 um...i didn't have a pin in for last one so I don't know how much assistance I had but got 11.

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 2x35x10,10

STEADY STATE #4: Hour bike ride

Feel good....realized when I got home I forgot to take my swamp water...that is what I call my Quake now..from being in my car the purple color has changed to um..swap water..still tastes the same though...

Back & Hammies 7/23 (6weeks)

Pose: half hour practice

LAT PULLDOWN UNDER:
Warm Up: 2x85x10,10
Working: 2x100x8,8 1x105x6.5 (first time I got full 8's)

TBAR ROW:
Warm Up: 1x50x10, 1x60x10
Working: 3x80x8,8,8,

DB DEADS:
Warm Up: 1x50x10
Working: 3x70x10,10,10 will these ever get easy nuff for me to go up...ugh...

CLOSE ROW
Working: 3x100x12,11,11

LEG CURL SEATED
Working: 1x60x15, 4x80x11,11,11,11

STEADY STATE #3
Stairmill: 45 minutes

Had a great workout. Up early and all done by 10:30am...

Med CArb Day: went over the fat a little but I've been alittle under all week so maybe it all evens out...
:o(

CHEST & BI's 7/22 (B4) 6weeks

SLIGHT INCL BAR PRESS:
Warm Up: 2x65x10,10
Working: 3x85x8,8,8 no one to spot me and this was tough...I'm exhausted from last night

INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x10, 2x40x10,10 ohh yeah

FLAT FLY:
Working: 1x25x12, 2x30x12,12

INCL DB CURL:
Warm Up: 1x15x10, 1x20x10
Working: 3x25x6,6,6

CABLE CURL: (high pulley)
Warm Up: 1x15x12
Working: 1x20x10, 1x25x10, 1x30x10

STEADY STATE #2: 45 minutes of outdoor biking hills and all....kept it in low gear(?!) not sure if thats the right term to work harder...felt invigorated afterwards!!

Med Carb Day!!

LEGS 7/21 (b4) 6 weeks!!!

Warm up: the old eliptical

LEG PRESS:
Warm Up: 2x160x10,10
Working: 1x230x10, 1x270x8, 2x290x8,8

SQUAT: Had to use smith machine...busy night at gym..darn kids LOL
Warm Up: 1x115x10
Working: 2x135x10,10 1x145x10

SISSY SQUAT:
Warm Up: bodyweightx20
Working: 2x30x20,20 1x35x20

BAR LUNGE:
Working: 3x60x12,12,12

CALF HEAVY:
Working: 2x240x20,20 3x260x20,20,20 ouch!

STEADY STATE #1 Stairmill for 25 minutes and treadmil incline for 20 minutes...stairmill was making me ill...

This was a late night workout but felt like it was a strong one!

High Carb Day

INTERVAL DAY #2 July 20 6wks

Today is my INterval Low Carb Day...

5 minute warm up
18 minute intervals sprint walk
10 minute cool down: jog around the track and jog the bleechers

Low Carb Day.

:o)

DELTS AND TRI's (B3) 6 WKS!! July 19

Warm Up: eliptical 5 min
SIDE LAT:
Warm Up: 2x17.5x10,10
Working: 2x20x9,9 2x25x8,8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10,10 1x165x10

HI INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x10 (spotted but got 8 on me own)

DIPS:
Woking: 1x25assistx15, 1x20assistx15 2x15assistx12,12

ROPE:
Warm Up: 1x20x15
Working: 1x30x12, 2x35x12,12

Med Carb DAY.
Got a migraine for the better part of the day yesterday so a bit down and out. Finally went away at the gym this am...kinda exhausted from it...debating on doing cardio tonight...will update later if needed.

Back & Hammies 6 WEEKS!!! July 18th OMG!!!

Warm Up: the old eliptical for 5

LAT PULLDOWN UNDER
Warm Up: 1x70x15, 1x85x10
Working: 3x100x8,8,8
* truth be told I'm getting 7.5

TBAR ROW:
Warm Up: 1x25x10,x50x10
Working: 1x70x8,8 2x80x8,8

DB DEADS:
Warm Up: 1x50x10
Working: 3x70x10,10,10

CLOSE ROW:
Working:x85x12, 2x100x11,11

SEATED LEG CURL:
Working: 1x60x15, 4x80x11,11,11,11,

INTERVALS #1
Warm Up: 5 min
Working: 18 minutes
Cool Down: 10 minutes

Med carb day

Feel good exhausted from outdoor intervals INTERVALS #1

OMG 6 weeks?!?!? July 17 Chest & Bi's (b3)

Warm Up: eliptical 5 minutes

SL INCLINE BAR PRESS:
Warm Up: 2x65x10,10
Working: 2x85x8,8 1x95x6 (yowza not good at all spotted)

FLAT FLY:
working: 1x20x12, 1x25,12, 1x30x10

INCL DB PRESS:
WArm Up: 1x30x10
Working: 1x35x10, 2x40x8,8

INCL DB CURL: Will these ever get easy?!?!?
Warm Up: 1x15x10, 1x20x10
Working: 1x25x6, 2x27.5x5.5

CABLE CURL:
Warm Up: 1x20x12
Working: 1x25x10, 2x35x10,10

STEADY STATE #4: Walking on an incline for 45 minutes.

tough chest day...last time I did chest I did something to my left shoulder and hasn't quite healed yet...mighta gone too deep on incl db press...
anyhoo all good.

POSING PRACTICE half hour...

:o)

LEGS July 16 (B3) 7 weeks

STEADY STATE CARDIO #3: 50 minute am bikeride

EVENING LEG WORKOUT: Not happy bout this but sometimes you got to do waht you got to do!

LEG PRESS:
Warm Up: 2x140x10
Working: 1x180x10, 1x230x10... 2x270x8,8
**So this machine says it starts with 118lbs...does that mean I'm pushing more weight than I think?!?!?

SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10 (i didn't go up since these are still pretty ugly)

SISSY SQUAT:
Warm Up: 1xbodyweight x20
Working: 1x25x20, 2x30x20,20 think I figured out how to hold weights so I can hold more...always forget a backpack...

BAR LUNGE
Working: 3x60x12,12,12

CALF HEAVY:
Working: 2x220x20,20 3x240x20,20,20

Felt good...lookin pretty cut in the mirror at gym...think they r trick mirrors...LOL! Legs slowly showing improvement,,,:o)

Thursday July 15, Week 7...INTERVALS

5 minute jog
18 minutes of sprints/walk
10 minutes cool down.jog skip jog...walk....

Low Carb Day....

All is good. :o)

Delts & Tri's July 14 (B2) 7weeks

Warm up Eliptical 5 min
SIDE LATERALS:
Warm Up: 1x15x10, 1x17.5x10
Working: 1x20x10, 2x22.5x8,8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10, 1x165x9

HI INCL PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8(last rep spotted)

DIPS:
Working: 2x25lb assistx15,15 2x20lb assistx11,11

ROPE: So on machne it says 30lbs for each handel...not sure what that means really but maybe why my numbers seem weak??!?!? This was a tuffie tody
Warm Up: 1x30x12
Working: 3x35x11,11,11

INTERVALS #1
5 minute warm up (jog)
23 minutes intervals sprint walk
10 minute cooldown...jog...skip...side step...

BACK & HAMMIES 7 weeks July 13 (B2)

Warm Up: Eliptical

LAT PULL UNDER: used hammer strength machine
Warm Up: 2x90x10,10
Working: 1x110x8, 3x140x8,8,8 (spotted)

TBAR ROW: (old fashioned way with bar and close grip)
Warm Up: 1x45x10, 1x55x10
Working: 3x80x8,8,8

DB DEADS:
Warm Up: 1x60x10
Working: 3x70x10,10,10

CLOSE ROW:
Working: 1x80x12, 2x100x11,11

LEG SEATED CURL (different c=machine than I've been using)
Working: 1x65x15, 1x80x12, 3x90x10,10,10

Felt good...legs a little tight...db deads were tougher today but got her done...

CARDIO: STEADY STATE #2: Stairmill 45 minutes I think...doing it tonight after work! :o)

Med Carbs: Lower Fat
Missing PB and Nuts but a little is better than none! :o)

Chest & Bi's 7 Weeks (B2) July 12

Warm Up: Eliptical

OOPS...did the wrong exercise...
Super Incline Press:
Warm Up: 2x50x10, 10
Working: 2x70x8,8 1x90x3 dropped1x80x4

INCLINE DB PRESS:
WArm Up: 1x35x10
Working: 3x40x10,8,8 GRRRRR! Strong start and lost it!

FLAT FLY
Working: 1x20x12, 1x25x12, 1x27.5x12

INCL DB CURL:
Warm Up: 2x20x10,10
Working: 2x25x6,7 1x27.5x5

CABLE CURL:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

STEADY STATE #1: Stairmill 40 minutes

Feeling good!

Sunday July 11 7 weeks OMG! LEGS

Warm Up: Eliptical

LEG PRESS:
Warm Up: 2x140x10,10
Working: 1x180x8, 2x230x8,8 1x280x8 ugly!~

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10 ok I dunno if I got low enuf...on rack without a mirror infront

SISSY SQUAT
Warm Up: 1x25x20
Working: 2x25x20,20 1x35x20
forgot a backpack...grrr....but thought I could set myself up on smith machine and maybe do them...hummm...thoughts?

BAR LUNGE:
Working: 1x50x12, 2x60x12,12

CAlf Heavy: DOnkey
Working: 1x140x20, 1x180x20, 2x220x20,20 1x240x20

Hi carb Day...rushed workout unfortunately but did well....

Saturday July 10th

Poising class and a day off from training.
Low Carb Day.
Class was great...I unfortunately didn't have my head in the game...
but all good!
Thank you once again for a fabuous class!!
:o)

FRIDAY July 9th Intervals

Some days my legs feel like lead!!
Went to the track...did the usual....
Then posed for a half hour....
to get ready for tomorrow!!

See ya manana...hummm...I wonder how you spell that...