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!