SAT May 29-Mon May 31 Delts& Tri's, Intervals & LEGS

SATURDAY MAY 29 DELTS & TRI:
Warm Up: 10 minutes Elyptical

DB PRESS:
Warm Up: 2x25x10,10
Working: 1x30x8, 2x35x7,7

UPRIGHT ROW:
Warm Up: 1x50x10
Working: 3x60x10,10,9

REAR DELT:
Working: 1x30x12, 1x40x12, 1x50x9

BAR EXT:
Warm Up: 2x30x12
Working: 1x35x10, 2x42.5x9,9

DB DB KB:
Warm Up: 1x15x12
Working: 1x17.5x12, 1x20x12, 1x25x10

Is the bar extension a press down on a cable?! I forget...
MACROS: Med: right on


SUNDAY:

INTERVALS: #1
30minutes 5 min warm up 15 miutes sprints 10 minutes cool down
I did run the stairs too just for fun...as part of my cool down.
MACROS: Low Carb Day-right on

MONDAY: LEGS

SQUAT: Warm Up: 2x95x1010
Working: 2x115x10,10 2x135x10,10
(tough today)

LEG EXT:
Working: 1x140x8, 2x160x8,8
Ouch to my knees

HACK SQUAT:
Warm Up; 1x90x10
Working: 1x140x10, 2x160x10, 9
this might be too heavy...something didn't feel right...

WALKING LUNGE:
Working: 2x30x12,12 1x35x12

CALF HIGH REP: Donkey
Working: 1x140x30, 2x160x30,30 2x180x26,28

felt ok...worked hard on legs but not my best workout....
knees seem to be bothering me a little...who knows...

HIGH CARB DAY:
Right on track.

I know I didn't check in with you...promise too in the am tomorrow...no measureing tape at the boyfriends and I still need to buy a darn scale! :o)

FRIDAY!! BACK & HAMMIES (c1) May 28th

WArm Up: 5 min eliptical

PULLUPS: (did 2 sets of 5 unassisted) 1x25lb assistx10,10,10,9

BENT OVER ROW:
Warm Up: 2x85x10,10
Working: 1x115x10, 2x135x8,8

ROPE PULLDOWN:
Warm Up: 1x32.5x12,
Working: 1x37.5x12, 2x42.5x12,12

STIFF LEG BAR:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8

DB LEG CURL: 1 set with a 20 couldn't get the 30 inbetween my shoes
LYING LEG CURL: 1x40x15, 1x50x12, 2x60x10,10

I think with the dumbbell curls I need someone to spot my feet...I'm afraid I don't have a good grip...maybe I should try in socks?!?!?

So I will toot my horn again...I feel great..I do get super tired by 8pm but I get a second wind...

The boyfriend actually said you're getting lean....my belly was pretty flat this am...
I forgot my walkman and when I was doing pullups I heard a guy say geez look at those abs...
And at the gym I noticed I had more of a waist and broader shoulders...I don't know if I'm losing weight but my body is definately changing.

MACROS WILL BE RIGHT ON: Med carb day.
tomorrow...13 weeks!!!

Chest & Bi's May 27 Thurs (C1)

Warm Up: 5 minutes Eliptical

FLAT DB PRESS:
Warm UP: 1x25x10, 1x30x10
Working: 1x35x8, 2x40x6,6

SLIGHT INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 3x35x8,9,9

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

PREACHER CURLS:
Warm Up; 1x40x10, 1x50x10
Working: 2x60x6,5 1x50x9
Was advised to go lighter by someone who trains FDNY recruits...said I was gonna hurt my joints or something...In reality I need a 55 bar...but weren't any.

HAMMER CURLS:
Warm Up: 1x20x12
Working: 1x225x10, 2x25x10,10

Felt like I had a good workout...wished I would've gotten more reps with the 40's. :o)

INTERVALS #2
At the track!!! :O)

MACROS:
Med carb Day: On Target

LEGS (c1) Wed May 26

SQUAT:
WArm Up: 2x95x10,10
Working: 2x115x10,10 2x135x10,10

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

HACK SQUAT:
Warm Up: 1x90x12
Working: 2x140x10, 10 1x160x10

WALKING LUNGE:
Working: 2x30'sx12 1x35'sx10

CALF HIGH REP:
Working: 2x100x30,30 2x120x30,30 1x140x30

Not a bad leg day...ext. killed my knees...maybe should've started lower...or a quick warm up.

Went back to gym in evening:
STEADY STATE #3 Walking on an incline

Macros:
Hi Carb Day
Cal: 1711
Carb: 179
Fat: 41
Pro:160

PS I went to my old gym...and was told by a few peeps that I look good..legs look 100x better than last time...same with back and that I'm bigger than last time...meaning muscle I'm sure. :o)
Nice to have the old horn tooted! :o)

May 25 Intervals

30 minutes
Track 5 minute warm up 15 minutes Intervals 10 minutes Cool Down.
Died on the track today...walked between sprints...it was hot and my legs felt like
lead.

Low Carb Day.
Macros right on.
Cal: 1393
Carb: 107
Fat: 43
Pro: 158

DELTS AND TRI'S May 24 2010

Warm Up: 5 minutes eliptical

SIDE LAT
WArm Up: 2x15x10,10
Working: 2x20x8,8 1x25x8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10,10. 1x175x8

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

DIPS:
Working: 1x40assist x15 3x25 assistx12,12,12 1x10assistx9

ROPE:
Warm Up: 1x30x12
Working: 3x35x12,10,10

Had a good workout. going to do STEADY STATE #2 at lunch.
40 minutes walking on an incline.

MACROS:
Cal: 1642
Carb: 152
Fat: 47
Pro: 161

SUNDAY MAY 23 BACK & HAMMIES

Warm Up: eliptical 5 minutes

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

TBAR ROW
Warm Up: 1x45x10, 1x55x10
Working: 1x65x8, 1x70x8, 1x80x8

DB DEADS:
Warm Up: 1x60x10
Working: 3x70x10,10,10 dying!

CLOSE ROW (high)
Working: 1x47.5x14, 1x52.5x12, 1x57.5x10

SEATED LEG CURL:
Warm Up: 2x60x15,15
Working: 3x80x10,10,10

STEADY STATE CARDIO #1
40 minute walk on incline

MACROS:
Right on!

SATURDAY MAY 22 CHEST & BI

Warm Up: eliptical 5 minutes

SL INCLINE BAR PRESS:
Warm Up: 1x65x10, 1x85x8
Working: 1x85x8, 2x95x8,8 (Last 2 sets spotted)

INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x9 (Spotted to get off shoulders and the last 2 reps)

FLAT FLY:
Working: 1x20x12, 2x25x12,12

INCL DB CURL:
Warm Up: 2x20x10,10
Working: 3x25x6,6,6, (I tried the darn 30's and only got 4 on the right so didn't do it)

CABLE CURL:
Warm Up: 1x40x15
WOrking: 2x60x10,10 1x70x10

Had a good workout. My hands and elbows were KILLING me more than my muscles...my joints are lacking in strength I think.

INTERVAL CARDIO #2
Track 5 minute warm up 15 minutes of intervals 10 minutes cool down.

MACROS:
Off...not horribly but missed my last meal...exhausted and had a migraine so layed daown at like 8pm and didn't get up until the am... :o(

FRIDAY MAY 21 LEGS

High Carb Day
Warm Up: 10 minutes on eiptical

LEG PRESS:
Warm Up: 1x90x12, 1x140x10
Working: 1x180x8, 2x230x8,8 1x270x6

SQUAT:
Warm Up: 1x95x10
Working: 3x115x10,10,10
Hammy super tight so I didn't try to go higher...

SISSY SQUAT:
Warm Up: 1xbodyweight x20
Working: 2x25x20,20 1x35x20
I see now why you use chains...maybe i could oput weights in backpack?!?!??!

BAR LUNGE:
Working: 1x50x12, 2x60x12,12

CALF HEAVY Donkey Machine
Working: 1x160x20, 2x200x20,20 2x220x20,20

HATE the night workout.
MACRO's were on target.

5/20 INTERVALS

INTERVALS AT THE TRACK
30 minutes...feel great...
just realized my carbs for my low day are now 110...Have to look at what I have planned for my next 3 meals and cut something out...

So last sunday my weight was 132...I believe some was water weight....
This am the scale was at 129.5....I also measured my waist this am...now I think I lost a little bit there too... Ofcourse I'll give you the full report on Sunday....

5/19 Delts & Tri's

WARM UP: 5 minutes Eliptical

SIDE LAT:
Warm Up: 2x15x10,10
Working: 2x20x8,8 1x25x8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10,10, 1x175x8

HIGH INCLINE DB PRESS:
Warm Up: 1x30x10
Working: 3x35x9,9,9
A little weaker today,,,maybe because I went up on lats & shrugs?!

DIPS:
Working: 4 to failure: 1x 40lb assistx15, 2x25lb assistx12,12 1x10lb assistx9

ROPE:
Warm Up: 1x30x12
Working: 3x35x10,10,10
So this is a rope pulldown where it says 30lbs on each handle...no idea what that means but it was super hard!

STEADY STATE CARDIO #3
StairMill 30 minutes & Incline Walk 1 minutes...

MACROS:
Cal: 1601
Carb: 152
Fat:42
Pro: 158

Feel good...body is tired...my hands are sore from gripping weights...is that odd?! Today was the first day in a long time that I really saw some more than just the top abs. I knew they were under there.. :o)

BACK & HAMMIES 5/18 (3)

LAT PULLDOEWN UNDER:
Warm Up: 1x70x10, 1x85x10
Working: 3x100x7.5,7.5,7.5 I just couldn't get the 8th one down today...

TBAR ROW:
Warm Up: 1x45x10, 1x55x10
Working: 1x65x8. 1x70x8, 1x80x6

DB DEADS:
Warm Up: 1x60x10
Working: 1x65x10, 2x70x8,8

CLOSE ROW:
Working: 2x100x12,12, 1x110x10

SEATED LEG CURL:
Warm Up: 1x50x15, 1x60x15
Working: 3x80x11,10,10

STEADY STATE CARDIO #2
Walking on incline 40 minutes

MACROS:
Cal: 1624
Carb: 148
Fat:45
Pro: 160

Feel good...

CHEST & BI 5/17

Got in an AM workout Yay!

SL INCL BAR PRESS: Bar and me no smith machine
Warm Up: 1x45x15, 1x55x10
Working: 1x75x8, 1x85x6,8 (last one spotted)

INCL DB PRESS:
Warm Up: 1x30x10
Working: 3x35x10,10,10

FLAT FLY:
Working: 1x20x12, 2x25x12

INCL DB CURL:
Warm Up: 1x15x10, 1x25x6
Working: 3x30x5,5,5 OK my left arm is still weaker but I drop the dumbell in my right and help my left hand get the 5th rep.

CABLE CURL:
Warm UP: 1x40x10
Working: 2x50x10,10 1x60x10

Felt good.
Half hour posing with a girlfriend who is doing a show in 12 days.

STEADY STATE CARDIO #1
Will go to gym at lunch and get in my 40 minutes steady state cardio.

MACROS:
To come...need to adjust for todays meals...

5/15 INTERVALS & 5/16 LEGS

5/15 INTERVALS:
Sprints at track...5 min warm up. 15 minutes sprints 10 minute cool down

Posing Class was excellent. Thank you. I actually feel pretty good...I'm extremely hard on myslef and super competitive with myself so I always think I should be a knotch above where I am..

LEGS:
LEG PRESS:
Warm Up: 2x90x10,10
Working: 2x180x8,8 2x230x8,8

SQUAT:
Warm Up: 1x95x10
Working: 2x115x10,10 1x135x10
getting better with the 135's lower...

SISSY SQUAT!!!!
Warm Up: 1x25lbs added x15
Working: 3x25lbs addedx15,15,15
Soooo glad to have finally done this!

BAR LUNGE: Free standing
Working: 1x40x12, 1x50x12, 1x60x12

LEG EXT:
Working: 3x60x20

CALF HEAVY: Donkey Calf Machine
Working: 1x120x25, 1x160x25, 1x200x24, 2x220x20,20

STEADY STATE CARDIO #3
35 minutes walking on an incline

Good Leg Day.

MACROS:
Cal: 1755
Carb: 199
Fat: 46
Pro: 163

May 13 back & Hammies & May 14 Delt & Tri

MAY 13: Back & Hammies
have I told you how much I dislike working out at night?! LOL

LAT PULLDOWN UNDER:
Warm Up: 1x50x15, 1x70x12
Working: 2x100x8,8, 1x110x7

TBAR ROW:
Warm Up: 1x45x10, 1x55x10
Working: 1x65x9, 1x75x8, 1x85x8 *went lighter wanted to make sure my form was proper and these felt good.

DB DEADS:
Warm Up: 1x60x10
Working: 3x65x10,10,10

CLOSE ROW:
Working: 2x100x12,12 1x110x10

SEATED LEG CURL:
Warm Up: 2x60x15,15
Working: 3x80x10,10,10

Posing Practiced for a half hour...not liking my side pose...to be discussed on Sat.

5/14 DELTS & TRI's

SIDE LATERAL:
Warm Up: 2x15x10,10
Working: 1x20x8, 1x22.5x8, 1x25x8

BAR SHRUG:
Warm Up: 1x115x10
Working: 1x135x19, 1x155x10

HI INCLINE DB PRESS:
Warm Up:1x30x10
Working: 3x35x10,10,10 *No one around to spot me and my left shoulder was tired...wobbling arm syndrome (lol) so I stayed at 35's

DIPS:
Working: 4t failure 1x40lb assistx15, 3x25lb assistx12,12,12,12

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

CARDIO #2
Jog 25 minutes...then walk on incline for 10 minutes....
thought my heart rate was to high so I switched it up.

Feel good..sore....but good.
See you tomorrow!
Macros have been right on.

***CAN I DO STEADY STATE CARDIO AND INTERVALS ON THE SAME DAY?!

May 11 & 12 Chest andBi

May 11
I was going strong...planning on heading to the gym after work for cardio and my chest & bi workout...And then at 7:15 I get a phone call from the boyfriend....he was heading to the emergency room...during his SWAT PT Test he fell while running the mounatin and somehow tore his bicep from the bone...needless to say he is ok...needs surgery and will be out of work for 4 months at least...So I didn't get to the gym.

May 12
Rough Night...Very Little Sleep...At work early...rejoined the gym by work to sneak in a workout & cardio when needed and thats what I did after my early shoot this am...had a long wait between meals and exhausted are my excuses...do I hear the worlds smallest fiddle?! :o)

CHEST & BI's

INCL DB PRESS:
Warm Up: 1x30x10,
Working: 2x35x10,10 1x40x8 (Spotted)

SL INCL BAR PRESS:
Warm Up: 2x50x10,10
Working: 3x60x6,6,6
Lordy that was bad...

FLAT FLY:
Working: 1x20x12, 2x25x12,12

INCL DB CURL:
Warm Up: 2x20x10,10
Working: 3x25x6,6,7

Cable Curl:
Warm Up: 1x40x12
Working: 1x60x10, 1x70x10, 1x80x8

Sucky but done...will do cardio tonight.

MACROS:
On target for a Med Carb Day...

5/9 Intervals & 5/10 LEGS

5/9 Happy Mothers Day
Intervals...toooo FREEZING to run the track..I'm a wimp and my legs were super tight....
Went to the gym. Intervals on Bike
5 minute warm up...15 minutes intervals 15 minute steady state/cooldown

Low carb day....

5/10 LEGS
OK I was EXHAUSTED Yesterday...not enough sleep, felt like I was drunk all day...got called into work early..really early...and had to workout at night....so my workout was ok...not great but better than expected...

LEG PRESS:
Warm Up: 2x90x12,12
Working: 1x180x10, 1x230x10, 2x270x8,8

SQUAT:
Warm Up; 1x95x12
Working: 2x115x10,10, 1x135x10...I don't get down as low with the 135's is that ok?!?!

LEG EXT:
Warm Up: 1x80x20
Working: 2x80x20,20, 1x100x15

BAR LUNGE: Smith machine
Working: 3x70x12,12,12 kills me!

Calf Heavy:
3x150x20,20,20 2x200x20,20

MACROS: High Carb Day
I was pretty good..went a little over in the fat and had some almonds because I was STARVING before I left work!!

CAl: 1936
Carb: 204
Fat: 55
Pro: 164

DELTS & TRI'S

SIDE LATERAL:
warm up: 2x15x10,10
Working: 2x20x8,8 1x25x6 (last one a bit ugly but did it)

BAR SHRUG:
Warm Up: 1x115x10
Working: 1x135x10, 2x155x10,10

HIGH INCL DB PRESS:
Warm Up: 1x25x12
Working: 1x30x10, 1x35x10, 1x40x9 (last one spotted to get weights up)

DIPS:
Working: assisted 4 to failure between 15-12 reps repending on assistance

ROPE:
Warm Up: 1x25x12
Working: 1x35x12, 2x40x10,10

Felt like I had a good work out.

Posing: half hour

CARDIO: #3
Walking on an incline
6-7 incline speed 3.6
Time: 35 with a 5 minute cool down...


MACROS: OK I CHEATED TODAY I ADMIT IT I HAD 5 YOGURT MALT BALLS! I have thrown them out....can't have e in the house....

CAL: 1697
Carb 182 OOOPPPSS
Fat:40
Pro: 155

BACK & HAMMIES May 7

LAT PULLDOWN UNDER:
Warm Up: 1x55x12, 1x70x12
Working 1x85x10, 2x100x7,7

TBAR ROW:
Warm Up: 1x45x12, 1x55x10
Working: 1x70x10,10 1x90x7

DB DEADS:
Warm Up: 1x50'sx12
Working: 1x60'sx10, 1x65'x10, 1x70's x8

CLSOE ROW:
Working: 1x85x12, 1x100x12m 1x110x10 (ugly)

SEATED LEG CURL:
WarmUp: 2x50x15, 15
Working: 1x70x12, 2x80x11,10

On the Tbar I used some cybex machine...wondered if my form was proper..used to doing it with a bar stuck in the corner...with a close grip thingamagig :o)

Felt pretty good..my LEGS are still soar from the other day...But a good soar...will not be walking later! :o)
-My Mom s fine...she had bunion surgery a few weeks back and is homebound....we went to get the stitches out yesterday.

Cardio: DAY 2
35 minutes walking on an incline: 5.5incline 5.3 speed i think

MACROS:
Cal: 1638
Carb: 157
Fat: 43
Pro: 157

CHEST & BI May 6

OK well I had a strong start yesterday but today my workout wasn't great....I don't know whta was up....

Warm Up: 10 minutes eliptical

SLIGHT INCL BAR PRESS:
Warm Up: 2x50x10
Working: 2x70x7,8 1x90x4 lowered down to 70x4 **COuld have used a spot for the mental help...

INCL DB PRESS:
Warm Up: 1x25x12
Working: 3x35x10,10,10

FLAT FLY:
Working: 1x20x12, 1x25x12,12

INCL DB CURL:
Warm Up: 1x20x8, 1x25x7
Working: 1x30x4,3...not happening today with my left arm...
2x25x7,7 * I tried 27.5 and again my left arm couldn't do more than 3...ARGH!

CABLE CURL:
Warm Up: 1x40x12,
Working: 2x60x10,10 1x70x9

MACROS: MED CARB DAY
Cal: 1627
CArb: 155
Fat: 45
Pro: 160

I'm hoping to do day 2 of cardio tonight...we'll see how it goes...
Had a late start due to taking my Mom to the Dr...

Tuesday May 4-Intervals & Wed. May 5 LEGS

Tuesday May 4th

INTERVALS: BIKE
warm up: 5 minutes
Intervals: 15 minutes
Cool Down: 10 minutes on treadmill jogging at 5.2 I don't like the bikes at my new gym.... :o(

MACROS: LOW CARB DAY #1
Cal: 1524
Carb: 121
Fat: 44
Pro: 160

Wednesday May 5th
LEGS B#1

LEG PRESS: says there is 118lbs to start....
Warm Up: 1x50x12, 1x90x12
Working: 1x180x10, 1x230x10, 1x270x8,8
So that would mean my last set was...388lbs....that can't be right..I must be doing something wrong...

SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x135x10,9

LEG EXT: Did these slow for massive burn at end
Warm Up: 1x60x15
Working: 3x80x19,19,19

BAR LUNGE: Used Smith machine
Working: 1x40x12, 1x60x12x1x70x12

CALF HEAVY: angled seated calf machine
Warm Up: 1x50x20
Working: 1x60x20, 3x70x20

STEADY STATE CARDIO:
35 minutes walking on treadmill
Incline 5 speed umm...think it was3.5


MACROS: TO COME BUT WILL BE HIGH CARB DAY, Still have to plug in dinner for tonight...
Cal: 1874
Carb: 205
Fat 46
Pro: 156

DELTS & TRI'S 5/3

SEATED BAR PRESS:
Warm Up: 1x40x10, 1x50x10
Working" 1x60x8, 2x70x6,6

SEATED SIDE LATERAL:
Warm Up: 1x12.5x12
Working: 2x15x10,10 1x20x10** rocked a bit for the last one...17.5's taken

FRONT RAISE:
Warm Up: 1x15x12
Working: 2x17.5x12,12, 1x20x10

DB EXT:
Warm Up: 1x17.5x12
Working: 1x20x12, 2x22.5x10,10

TRI PRESS:
Warm Up: 2x30x12,12
Working: 3x35x8,10,10

Felt like I had a good workout...
Hoping to get back to the gym tonight for cardio...

Macros: on...have to go back and look at exacts but I'm on it! :o)

Back and Hammies #4 May 2

LAT PULLDOWN WIDE:
WArm UP: 1x70x10,1x80x10
Working: 3x90x8,7,7

DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 1x135x10, 2x155x8,8, 1x175x6 :o)

DB BENCH ROW:
Warm Up: 1x25x12
Working: 3x40x10,10,10

DB PULLOVER:
Working: 1x30x12, 2x35xx10,10

LEG CURL:
Warm Up: 2x60x10,10
Working: 3x70x10,9,9

Hamstring is tight...but felt pretty good about workout.
MAcros should be right on again today. Have to adjust for a meal I at out...nada bad.
My computer is super SLLLLOWWW today...
Will email you my check in,,,
And don't worry no chocolate covered pretzels...
yum yum were had last night! :o) I'm on the money!

Chest & Bi 5/1

10 minute warm up on Eliptical

INCL DB PRESS:
Warm Up: 1x25x10, 1x30x10
Working: 3x40x7,7,6 no spot

FLAT BAR:
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x8 (spotted last set)

PUSH UP:
Working: 12,12,10

BARBELL CURL:
Warm Up: 1x30x10,1x40x10
Working: 1x50x7, 2x60x6,6

ROPE CABLE CURL:
Warm Up: 1x30x12
Working: 1x35x10,1x40x10, 1x42.8x8

STEADY STATE CARDIO: 30 minute jog...

Felt pretty good. figued out why my shoulders are killing me...the step ups with the 25 pounds in each hand really kicks not only my legs butt but my shoulders too...

MACROS:
Cal: 1776
Carb: 203
Fat: 40
Pro: 156