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...