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)