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