12/13 QUADS

LEG EXTENSION:
Warm Up: 1x50x10, 1x65x10
Working: 2x125x9,9

FRONT SQUAT:
Warm Up: 1x45x10
Working: 1x65x10, 1x75x10 2x85x8,8

SUMO SQUAT:
Warm Up: 1x85x10
Working" 1x115x12, 2x125x12,12

SPLIT SQUAT:
Working: 1x75x12, 1x85x12, 1x95x12

LEG PRESS:
Warm Up: 1x90x20
Working:2x180x20,20

DELTS AND BI's A1 12/12

HIGH INCLINE BAR PRESS: smith
Warm Up: 1x20x10, 2x40x10,10
Working: 1x50x8, 2x60x8,8

SEATED SIDE LAT:
Warm Up: 1x10x10
Working: 1x12x10, 2x15x10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x12x12,12
SS
REAR BENCH RAISE:
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 3x50x6,6,6

ROPE CURL:
Warm Up: 1x30x10
Working: 3x60x10,10,10

BACK & HAMMIES 12/9 A1

LAT WIDE:
Warm Up: 3x60x10,10,10
Working: 1x90x8, 1x100x7, 1x90x8

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x8, 3x155x8,8,8

BENCH ROW:
Warm Up: 1x25x10
Working: 1x35x10, 2x40x10,10

SEATED ROW:
Working: 1x60x12, 1x70x12, 2x80x12,12

LEG CURL LYING:
Warm Up: 1x50x12
Working: 1x65x10, 2x80x9,9

SINGLE LEG CURL:
Working: 3x20x12,12,12

having hammie issues

12/8 A1 CHEST

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x95x8, 2x100x8,8

INCL DB:
Warm Up: 2x25x10,10
Working: 1x35x10, 1x40x9

STANDING DB PRESS:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x10,10

SIDE UPS:
Working: 1x3x10, 1x5x10, 2x8x10,10

TRI PRESS:
Warm Up: 2x20x12,12
Working: 1x30x12, 2x35x12,12

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12

HOLY MACRAL I haven't posted in 20 days!!!

LEGS A1 12/7

I'm baaack....well I never really left...just didn't log some workouts...because they were too embarrassing.

Routine A-1
Warm Up: Rolfer who worked my hamstring like craaaazy

LEG EXT:
Warm Up: 2x50x10,10
Working: 2x110x10,10

FRONT SQUAT: Had to use Max Rack dunno how much bar is maybe 30lbs? this is just weight added
Warm Up: 2x40x10,10
Working: 4x50x8,8,8,8 to the ground

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x135x10, 1x115x10-the 135 didn't get low enuff

SPLIT SQUAT:
Working: 1x65x12, 2x75x12,12

LEG PRESS: Lameo
Working: 2x180x15,15 dunno my legs were spent...may have been from the rolfer or becaus ei haven't had a decent leg workout in over a week!!

11/24 CHEST AND TRI'S B3

SLIGHT INCL BAR PRESS: Smith
Warm Up: 2x40x10,10
Working: 1x80x8, 2x85x8,8

INCL DB:
Warm Up: 1x20x10
Working: 2x40x10,10

FLAT FLY:
Warm Up: 1x12x12
Working: 2x25x12,12

DIPS:
12,12,12,12

ROPE:
Warm Up: 1x35x12
Working: 2x60x12,12

11/23 LEGS B3

SQUATS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x155x10,10

HACK:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY:EXTENSIONS:
Working: 3x80x20,20,20

LUNGES:
3x50x12,12,12
**did split squats the lunges are too much for pinaformis

PRESS:
Working: 2x180x20,20

11/20 DELTS AND BI's B2

SIDE LATERALS:
Warm Up: 1x10x01
Working: 3x17.5x8,8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 1x35x10, 1x40x10 spot

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x10x10,10

INCL DB:
Warm Up: 1x17.5x10
Working: 3x25x6,6,6

CABLE CURL: Hi/single arm
Warm Up: 1x20x10
Working: 2x30x10,10

11/19 BACK AND HAMMIES B2

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x45x10
Working: 3x80x8,8,8 better form

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70x10,10

GOOD AM'S:
Working: 1x85x12, 2x95x12,12

GLUTE HAM:
Working: 15,15,15

11/17 CHEST AND TRI B2

SLIGHT INCLINE BAR PRESS: Smith
Warm Up: 2x50x10,10
Working: 1x70x8, 2x80x8,8

INCLINE DB PRESS:
Warm Up: 1x25x10
Working:2x40x10,10

FLAT FLY:
Warm Up: 1x15x12
Working: 2x25x12,12

DIPS:
13,11,11,11

ROPE:
Warm Up: 1x35x12
Working: oops I don't remember

11/16 LEGS B2

SQUAT:
Warm Up: 1x95x10, 1x135x10
Working: 3x155x8,8,8

HACK SQUATS:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY-EXT:
Warm Up: 1x50x20
Working: 1x95x15, 2x80x17,17

LUNGES: Didn't do them pinaformis bugging me

PRESSES:
Working: 2x180x20,20

11/15 DELTS AND BI's B1

SIDE LATERALS:
Warm Up: 1x10x10
Working: 1x15x8, 2x17.5x8,8

HIGH INCLINE DB PRESS:
Warm Up: 1x17.5x10
Working: 2x35x10,10 spot up

FLOOR RAISE:
Warm Up: 1x5x10
working: 2x8x10,10

INC: DB:
Warm Up: 1x10x01
Working: 1x20x6, 2x25x6,6

CABLE CURL:
Warm Up: 1x20x10
Working: 1x25x10, 1x30x10 single arm cables

11/14 BACK AND HAMMIES B1

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x45x10
Working: 3x90x8,8,8 eh not great form

DB DEADS:
Warm Up: 1x30x12
Working: 1x60x10 2x70x10,10

GLUTE HAM:
12,12,12

Have done something to pinaformus grrrrrr

11/11 CHEST AND TRI B1

In South Carolina

SLIGHT INCL BAR PRESS: added weight only on smith
Warm Up: 2x40x10,10
Working: 2x70x8,8 1x80x6

INCL DB:
Warm Up: 1x20x10
Working: 2x35x11,11

FLAT FLY:
Warm Up: 1x10x12
Working: 1x20x12, 1x25x12

DIPS:
12,11,11,10

ROPE:
Warm Up: 1x30x12
Working: 2x37.5x12,12 (?)

Cardio: Bike 30 minutes

11/10 LEGS B1

In South Carolina late night

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x155x8, 1x165x8

HACK SQUAT:
This machine was very strange...dug into my shoulders
Working: 3x70x12,12,12

SISSY-LEG EXTENSION:
Working: 1x70x20, 1x90x20, 1x97.5x20

LUNGE:
SMith Machine: 3x70x12,12,12

PRESS:
2x160x20,20

Cardio: eliptical 30 min

11/8 DELTS AND BI's A4

Warm Up: DOg Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working: 3x85x8,7,8

SIDE LATERALS:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR BENCH ROW
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x6, 2x60x6,6 eh

ROPE:
Warm Up: 1x50x10
Working: 2x70(?)x10,10 I don't remember forgot to write down! OOPS!

A4 BACK AND HAMMIES A4

Warm Up: Eliptical

DEADS: Ok instead of using 45's I used 35's smaller weights range of motion larger = harder
Warm Up: 1x95x10, 1x135x10
Working: 3x185x8,8,8

WIDE LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x100x8,8,8

BENCH ROW:
Working: 1x40x10, 2x45x10,10

LEG CURL:
Warm Up: 1x50x10
Working:3x80x10,10,10

SINGLE LEG CURL:
Working: 1x20x12, 2x30x12,12

CARDIO #1
Stairmill 30 minutes

11/5 CHEST AND TRI A4

Warm Up: eliptical

INCL DB
Warm Up: 2x20x10,10
Working: 3x50x6,6,6 had a spot to get em up and the last rep or 2 by the last set

FLAT BAR:
Warm Up: 1x45x10
Working: 1x95x10,10 all meee

DIPS:
Mex12,13,12

TRI PRESS:
Warm Up: 2x65x10,10
Working: 2x90x10,10

DB EXT:
Warm Up: 1x12x12
Working: 3x17.5x12,12,12

CARDIO #3
INcline walking

11/3 LEGS A4

SQUATS:
Warm Up: 1x95x10
Working: 1x135x10, 1x145x10, 1x155x10

FRONT SQUATS:
Warm Up: 1x45x10, 1x65x10
Working: 1x85x8, 2x95x8,8 eh not bad...I think...behind below knees or parallel by end

LEG EXT
Warm Up: 1x50x10
Working: 2x125x10,10

SUMO SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUATS:
Working: 1x75x12, 2x85x12,12

LEG PRESS: weird seated machine..not used to motion legs burnt
2x90x20,20
lol

11/1/11 CARDIO #2

Extreme Circuit Training Class-1hr...
GREAT CLASS KICKED MY BEHIND!
:o)

LAST NIGHT I DID CARDIO #1:
Stairmill haven't been on it in eons...
30 minutes
just changing it up a bit.
:o)

10/31 Boooo DELTS AND BI's A3

Warm Up: Dog Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working:1x80x8, 2x85x8,7

SEATED SIDE LATERALS:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR DELT BENCH:
Warm Up: 1x8x12
Working:2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x55x6,6,6

ROPE: Ouch witht he darn tendonitis I have got to bring ice with me
Warm Up: 1x40x10
Working:1x60x10, 1x70x10

10/30 BACK N HAMMIES A3

Warm Up: My day

DEADS:
Warm Up: 1x45x10, 1x135x10
Working: 3x205x8,6,7 UGH My Grip sucks and I wear straps! GRRR


WIDE LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x9, 2x100x8,8

BENCH ROW:
Working: 1x35x10, 2x40x10,10

LEG CURL:
Warm Up: 1x35x10
Working: 3x80x10,9,8 UGH!! Different Machine and once again rushing-Gym Closing....UGH!!

10/29 CHEST AND TRI A3

Warm Up: My day

INCL DB:
Warm Up: 2x20x10,10
Working:3x45x8,8,8 all me now I need a SPOTTER!!

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 all me alone whoohoo

DIPS:
Working: 3xmex11,11,11

TRI PRESS:
Warm Up: 2x60x12,12
Working: 1x80x`0, 2x90x10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x17.5x12,12

CARDIO #3 Jogging with Pup

10/28 LEGS A3

Warm Up: my day

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

FRONT SQUAT:
Warm Up: 2x45x10,10
Working: 1x65x8, 2x85x8,8 **behind low form 100% better.***Had DOMS for days! LOL

LEG EXT:
Warm up: 1x50x10
Working: 3x120x9,9,9 different machine with different emphasis on begining, midddle and end  on each set

SUMO SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUAT:
3x75x12,12,12

No more time-gym closed-
WAH!

10/27 CARDIO ONLY

Cardio #2 Jogging with dog 35 minutes

10/26 HAMMIES AND BACK Seattle

Warm Up: my day
This was a Very NICE gym wiht wood floors-heavy lifting and droping weights..grunting frowned upon....so I was respectful of their rules...

DEADS:
Warm Up: 1x95x10 1x135x10
Working: 3x155x10,10,10

WIDE LATERAL:
Warm Up: 1x60x10, 1x75x10
Working:1x90x8, 2x105x7,7

BENCH ROW:
Working: 1x30x10, 1x35x10, 1x40x8

LEG CURL SEATED:
Warm Up: 1X50X10
Working:1X80X10, 2X90X10,10

SINGLE LEG CURL: used the seated machine for each leg...
Working: 3x30x12,12,12

CARDIO #1 Eliptical 30 minutes

DELTS AND BI'S 10/25 Away

Warm Up: I don't remember

SEATED DB PRESS:
Warm Up: 2x15x10,10
Working: 3x35x8,8,8

SEATED SIDE LATERAL:
Working: 3x12x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR DELT:
Warm Up: 1x8x12
Working: 2x10x12,12

DB CURL: Tendonitis buggin me so didn't want to go heavy
Warm Up: 1x10x12
Working: 1x15x10, 1x20x10, 1x25x6

ROPE:
Warm Up: 1x20x12
Working: 30x12, 35x12

Had to improvise...I think I was in SF for this one....

10/24 CHEST AND TRI's A2

Well I got up at 4am local time and went to hotel gym...after a night of Tapas and a glass of vino with one of my BFF's in LA. And I had to improvise a little

INCL DB:
Warm Up: 2x20x10,10
Working: 3x40x8,8,8
too nervous without a spot to pull 45's NOONE IN GYM.

FLAT DB:
Warm Up: 1x20x10
Working: 2x35x10,10

PUSH UPS
Working: 14+8on knees, 15+7on knee's, 15+10wide arm on knees

TRI PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 2x80x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x10

Eh-I'm happy that I had some gymtime and the gym had an adjustable seat cables and weights up to 50lbs.
:o) Maybe tonight I'll get in cardio when I get to San Francisco...i will send u an email re show! :o)

10/21/11 CARDIO #3 ONLY

Ugh-Chicago really thru me off kilter and I left my gym bag in the BF's Truck...

I got nada accomplished on the weekend either...eating is healthy but no macro's counted...Mom's fridge died and she's away-So got insane with cleaning and finding a new one before I left on Sunday am for California...That mixed with packing-dog school-the INBF show-I got overwhelmed...
NO excuses just gotta put other things/peeps first sometimes...
Maybe the break will end up being good for me.
:o)

10/19 LEGS A2 Cardio #2

JOG WITH DOG 30 Minutes in AM

Night time work out and just didn't feel it...I'm going back to basics next time I do legs...my front squats should be lower...

SQUATS:
Warm Up: 1x95x10
Working: 1x135x10, 2x155x10,10

FR SQUATS:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

LEG EXT:
Warm Up: 1x50x10
Working: 2x125x10,10

SUMO SQUAT:
Warm Up: 1x115x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x65x12, 2x85x12,12,12

LEG PRESS:
Working: 2x200x20,20

10/18 CARDIO #1

Extreme Circuit Training Class.....1hr
SUPER HARD TODAY!!! Just incase you were curious about what this class is like

1. belt you strap into with cords and did jumping split squats....I kinda sucked at this
2. Skater Jumps(?) Over a low rope
3. Rope: Making big circles...I die
4. 3 bosu ball moving pushups start regular end up on knees
5. TRX single leg tuck and pike while holding on to upsidedown bosu ball
6. that darn wheel you roll out on for abs
7. prisoner get-ups some weighted with a weighted ball over my head some not.
8. TRX 1 foot burpies
9. Sledge Hammer Tire
10 TRX: feet in trx loops hands to elbows on a weird balance ball
11. jumping up and throwing ball to ground
12. box jumps...and I GOT TO THE 3rd HEIGHT FOR THE FIRST TIME !!! YAY!
13 ladder  jumps
14. crawler frog jumps
15. high knee jumps
16. tire flipping

Course done 3x.

10/17 DELTS AND BI A2

Warm Up: DOg Walk

SEATED BAR PRESS: MACHINE
Warm Up: 2x50x10,10
Working: 3x80x8,8,8 -I think I really did 80 last time..the numbers are scratched off a few notches on thje weight stack...figured it out today...

SEATED SIDE LAT:
Working: 3x12x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 1x12x12, 1x15x12...darm arm
SS
SEATED REAR DELT:
Warm Up: 1x8x12
Working: 1x10x12, 1x12x12

BAR CURL:
Warm Up: 1x35x10
Working: 3x55x6,6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x70x10,10

The tendonitis isn't as bad as it was the other day and after my deadlifts yesterday i thought it would be worse than it was today...meant to ice it but forgot...heh heh...I started using my wrap for it that puts pressure on my elbow...it's made for supposrt and it helps...but I don't like to be dependant on it...I also don't want to resort to cortizone...at least not yet! :o)

10/16 A2 BACK AND HAMMIES

Warm Up: Dog Walk

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 3x200x8,8,8

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x8, 2x100x7,7

BENCH ROW...OPPS DID BENT ROW
Warm Up: 1x65x10
Working: 3x85x8,8,8

LYING LEG CURL:
Warm Up: 1x50x12
**Working: 3x80x10,8,7 ugh plus 60x3

SINGLE LEG CURL:
**Working: 3x30x10,10,10
**The air kicked on at gym and my hammies got super cold...and felt like they tightened up..didn't want to push it too much...

10/15 CHEST AND TRI Cardio #3

Warm Up: Dog Class lol

INCL DB PRESS:
Warm Up: 2x25x10,10
Working:3x45x8,8,8 last one I had a spot...I really think I could do 50's up if I had help getting them up and a spotter I trusted....hummm...

FLAT BENCH:
Warm Up: 1x65x10
Working: 2x85x10,10 no spot and a chicken...lol

DIPS:
Working: Mex11,11,11

TRI PRESS:
Warm Up: 2x40x12,12
Working: 1x70x10, 1x80x10 1x90x5 heh heh

DB EXT:
Warm Up: 1x12x12
Working: 2x17.5x12,12

CARDIO #3
Eliptical 30 min

10/14 CARDIO ONLY #2

My Tennis Elbow was pretty bad this am...not sure why so I decided to give it a break and wait until tomorrow to hit Chest and Tri's

CARDIO #2: Jog 30 minutes...
I'm in DEEP DOODOO for this Mudder...ohhhh boy ohhh boy....will see how I do in the next week or 2 with runnin...ugh....did I mention I REALLY DO NOT LIKE TO RUN...I Run because I hate it and it's tough for me...I shoulda been a sprinter..short sweet and fast bursts are more my style! LOL!

10/12 LEGS A2

Warm Up: My Day
SQUAT:
Warm Up: 1x95x10
Working: 1x155x10, 2x165x10,10 not sure if I'm getting low enuff...need to have someone watch me...

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

LEG EXT:
Warm Up: 1x65x10
Working: 2x125x10,10 1x80x10 just because

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x125x10, 2x135x10,10

SPLIT SQUAT:
Working: 3x85x12,12,12 hehe almost tipped over a few times...

LEG PRESS:
Working: 2x200x20,20


Pretty good Leg night...wished I had gotten cardio in but alas wasn't in the cards. Will be off tomorrow due to travel...depending on what time I get home might get in alittle evening cardio. :o)

10/11 OFF CARDIO ONLY #1

Extreme Circuit Training 1 hour...
It was pretty awesome I'm doomed for the Mudder...I'm a fool who needs to get her running...walking fast shoes on and start moving... :o)

10/10 DELT AND BI A1

Warm Up: puppy walk and a nap...shhh lol

SEATED BAR PRESS: HAd to do machine
Warm Up: 2x35x10,10
Working: 1x65x8, 2x85x8,8

SEATED SIDE LATERALS:
Working: 1x10x10, 2x12x10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x12x12,12
SS
REAR DELT BENCH:
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL
Warm Up: 1x30x10
Working: 1x50x6, 1x55x6, 1x60x6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x70x10,10

Went lighter don't want to mess up elbow...need to get better on icing it...all in all all is great.

10/9 HAMMIES AND BACK A1

Warm Up: DOg Walk

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 3x195x8,8,8

LAT WIDE PULLDOWN:
Warm Up; 2x60x10,10
Working: 3x90x8,8,7

BENCH ROW:
Working:3x35x10,10,10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x80x9,9,7 grr

SINGLE LEG CURL:
Working: 1x30x12, 2x40x10,10

10/8 CHEST AND TRI A1

Warm Up: dog walk
INCLINE DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 help to get weights up

FLAT BAR:
Warm Up: 1x45x15
Working: 1x85x10, 1x95x10

CHEST DIP:
3xmex14,13,12

TRI PRESS:
warm Up: 2x50x12,12
Working: 2x90x10.10

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12
tendonitis acting up in my left arm...grrrr

10/7 LEGS A1 And Cardio #3

Warm Up: Pup Walk
SQUAT:
Warm Up: 1x95x10
Working: 1x135x10, 2x155x10,10

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 1x105x8, 1x115x8

LEG EXT:
Warm Up: 1x50x10
Working: 2x125x10,10

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 2x125x10,10

SPLIT SQUAT:
Working: 1x75x12, 2x85x12,12

LEG PRESS: Did a nautalis machine...press being used
Working: 1x200x20, 1x240x20

CARIDO #3
Variable stride length eliptical
30 minutes

10/5 CARDIO #2 ONLY

Was gonna bang out legs tonight but the BF's parents are in town...and sine I'm not training for a show I should go home after work! LOL!
:o)

CARDIO BIKE 30 minutes Hills

10/4 DELTS AND BI'S C4

Warm Up: My Day gee these late night workouts...whats going on here?! LOL

DB PRESS:
Warm Up: 2x17.5x10.10
Working: 3x35x10,10,10
 I can't get the 40's up without help...no one around so I did more reps with 35's

1ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10 1x15x8 for fun

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12
SS
BAR UPRIGHT ROW
Warm Up: 1x40x12
Working: 2x50x12,12

HAMMER CURL: UGH Tendonitis not fun
Warm Up: 1x15x10
Working: 1x25x6, 1x30x5, 1x25x6

CLOSE GRIP BAR:
Warm Up: 1x40x10
Working: 2x50x10,10

10/3 HAMMIES AND BACK C4

Warm Up: My Day

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x10,10 easier finally...

PULL UP-ASSISTED:
Working 1x40x15, 3x34x14,14,12

BENT ROW:
Warm Up: 1x45x10
Working: 1x85x8, 2x95x7,7

STIFF LEG DEAD:
Working: 3x135x12,12,12

CLOSE GRIP PULLDOWN:
Warm Up: 1x60x12
Working 2x100x8,8

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10
ugh...the same weird charlie horse thing in my calves..not as bad so worked thru

CARDIO: 30 minutes in AM Walking on incline 30minutes; cardio #1

10/2 CHEST & TRI C4

Warm Up: Dog Walk

FLAT DB
Warm Up: 2x20x10,10
Working: 3x45x8,8,8

SLIGHT INCL
Warm Up: 1x25x10
Working: 2x40x10,10

FLAT BAR:
Warm Up: 1x45x15
Working: 2x85x10,10

CLOSE GRIP PRESS:
Warm Up: 2x45x10,10
Working: 2x75x10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x15
Working: 1x70x12, 2x80x12,11

NO SPOT FOR ME>>>>UGH!

10/1 LEGS C4

Warm Up: Eliptical 5 min

SQUATS:
Warm Up: 2x95x10,10
Working: 1x135x10, 1x145x10, 1x155x10

LEG PRESS:
Warm Up: 1x90x10
Working: 3x320x8,8,8

LEG EXT:
Working: 3x130x10,10,9

WALKING LUNGE: SUB HACK SQUAT
Warm Up: 1x90x10
Working: 3x180x10,10,10

FRONT SQUAT:
Working: 2x75x30,30
heck yes
:o)

9/29 BACK N HAMMIES C3

Warm Up: My Day
DEADS:
Warm Up: 1x45x10, 1x95x10
Working: 1x135x10, 2x185x10,10

PULLUP ASSISTED:
Working: 4x 34lb assist x14,14,11,11

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x8,8

STIFF DEADS:
Working: 1x135x12, 2x155x10,10

CLOSE GRIP PULLDOWN:
Warm Up: 1x40x12
Working: 2x100x7,7

DB KB:
Warm Up: 2x25x10,10
thats it CRAZY CHARLIE HORSE IN MY CALF...WTH?!?!

9/28 DELTS AND BI's

Warm Up: Dog Walk

DB PRESS:
Warm Up: 2x20x10,10
Working: 3x35x9,9,9 no one to spot...need to find someone I trust I know I can  do the 40's

1ARM CABLE:
Warm Up: 1x10x10
Working1x15x10, 2x20x10,10

SEATED READ DELT:
Warm Up: 1x40x10
Working: 2x60x12,11
SS
UPRIGHT ROW
Warm Up: 1x40x12
Working: 2x60x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 3x30x7,7,6

CLOSE GRIP CURL:
Warm Up: 1x40x10
Working: 2x55x10,10

9/27 LEGS C3

Warm Up: Bike 5 minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x145x10,10 watching hip flexor

LEG PRESS:
Warm Up: 1x90x10
Working: 1x270x8, 2x320x8,8

LEG EXT:
Working: 3x130x9.5,9.5,9.5

WALKING LUNGES:
not happening...so did
HACK SQUATS:
3x90x12,12,12

FRONT SQUATS:
Working: 2x65x30,30

Did Hot Yoge in AM easy class...but not gonna push it just want to stretch muscles...planning on hitting a class 2x a week...I swear I'm not going to go yoga crazy again and stand on my forearms and walk walls into backbends...keepin it simple! LOL!

9/26 OFF DAY CARDIO ONLY

Cardio #1 Bike 30 minutes hill program

9/25 CHEST AND BI C3

Warm Up: eliptical 5 min
FLAT DB:
Warm Up: 2x20x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB:
Warm Up: 1x25x10
Working: 1x40x12, 1x45x8 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 spotted but ugly grrr

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 2x85x8,8 spotted

REV PRESSDOWN:
Warm Up: 1x50x10
Working: 3x70x12,12,12

CARDIO #3 INCLINE WALK 30 minutes
Hot Yoga

9/24 DELTS AND BI C2

Warm Up: eliptical 5 min

DB PRESS SEATED:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8 need spot but should go up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x50x12,12 1x60x10
SS
UPRIGHT CABLE ROW
Warm Up: 1x40x12
Working: 1x60x12, 2x70x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 1x35x3 heh heh 2x30x6,6

CLOSE GRIP:
Warm Up: 1x35x10
Working: 2x45x10,10

CARDIO #2 30minutes octane

9/23 HAMMIES AND BACK C2

Warm Up: dog walk

DEADS:
Warm Up: 1x95x10
Working: 1x135x10, 2x185x10,8 grrr lost concentration

PULL UP ASSISTED
Working: 1x40x15, 3x34x14,13,13

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x7,7

ROPE PULLDOWN:SUB CLOSE GRIP ULL DOWN:
Warm Up: 1x70x10
Working: 2x100x8,8

STIFF DEAD LIFT:
Working: 3x135x12,12,12 (?) Can't remember what I did...didn't write down oops)

DB CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10

9/21 CHEST & TRI C2

FL DB
Warm Up: 2x25x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB
Warm Up: 1x25x10
Working: 2x40x10,10 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 1x85x10, 1x95x10-spot ugh

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 1x75x10,1x85x8 spot

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 1x60x12,2x70x12,12

9/20 C2 LEGS Cardio #1

WARM UP: BIKE 5 MIN

SQUATS: Blew
Warm UP: 2x95x10,10
Working: 1x155x5...not feeling it...3x135x10,10,10

LEG PRESS:
Warm Up: 1x95x10
Working: 1x270x8, 2x290x8,8

LEG EXT:
Working: 3x130x9,9,9

WALKING LUNGE: probably should stop these for 2 weeks...will explain
Working: 3x50x12,12,12

FRONT SQUAT:
Working: 2x65x30,30

Death! LOL!

CARDIO 30 minutes will decide tonight...

SQUATS don't hurt my hip but I feel really tight and today my lower back wasn't happy so I pulled back on weight there...

WALKING LUNGES: When my right leg is behind and I'm lunging on the left...my right hip says a loud hello...I hate you! LOL!

Other than that...running bothers it and walking does until it warms up....obviously I wont stop walking...but I wont run...or hobble...heh heh...

I learned a few stretches today at the gym...so I'll start doing them as well...and try to rehab myself... :o)

Other than the aches and pains I'm GREAT!!!!
:o)

9/19 DELTS AND BI

Warm Up: eliptical 5 min

DB PRESS: seated
Warm Up: 2x15x10,10
Working: 3x35x8,8,8 spot up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x30x10
Working: 3x50x12,12,12
SS:
UPRIGHT ROW CABLE
Warm Up: 1x50x12
Working: 3x60x12,12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x30x6,6

CLOSE GRIP: SLow
Warm Up: 1x30x12
Working: 2x45x12,12

9/18 HAMMIES AND BACK

Warm Up: Bike

DEADLIFT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x8,8 eh...blame it on crappy eating last night

PULL UP: Assisted
Working: 1x46x15, `x40x14, 2x34x12,12

BENT OVER ROW: Concentrating on my form think I've got it now
Warm Up: 1x45x10, 1x55x8
Working:, 1x65x8, 2x85x8,8

PULLDOWN CLOSE GRIP:
Warm Up: 1x60x10
Working: 3x100x7,7,7

STRAIGHT LEG DEADLIFT:
Working: 3x165x10,10,8 :o(

DB LEG CURL:
Warm Up: 2x25x12,12
Working: 1x35x10, 2x40x9,9

CARDIO #3
Octane Trainer 30 minutes

9/15 CHEST AND TRI C1

Warm Up: dog walk

FLAT DB PRESS:
Warm Up: 2x25x10,10
Working: 3x45x8,8,7

SLIGHT INCLINE DB PRESS:
Warm Up: 1x25x10
Working: 2x40x10 10 tough today

FLAT BAR: Smith Machine added weight only
Warm Up: 1x50x10
Working: 1x70x10, 1x80x9

CLOSE PRESS:
Warm up: 2x45x10,10
Working: 1x65x10, 1x75x8 ugh worlds worst spotter didn't get it...if I had a little help I would have had 10

REVERSE PRESSDOWN:
Warm up: 1x40x12
Working: 1x60x12, 2x70x12,11

Feel GREAT!
:o)

9/14 LEGS and Cardio #1 C1 restart here

Decided to restart...did do a Delt and Bi workout at the gym at the hotel in DC on the 8th but after that the week was a wash...
Alive and back in town after vacation-well 2 nights away...didn't prep food. Just ate what I wanted and had a drink a night...nothing over board....did alot of biking and walking...made a conscious decision to not go to the gym and not worry about it...feel good. Back on track starting on 9/15

OK LEGS:
Warm Up: ARC Trainer 5minutes

SQUATS:
Warm Up: 1x45x10, 1x95x10
Working: 1x135x10, 2x155x10,10

LEG EXTENSIONS:
Warm Up: 1x65x15
Working: 3x125x10,10,10

LEG PRESS:
Warm Up: 1x90x15
Working: 3x270x8,10,10 * last set drop set-1x270x10, 180x12, 90x20

WALKING LUNGES:
Working: 3x50x12,12,12

FRONT SQUATS:
Working: 1x55x30, 1x65x30

CARDIO #1: 30 minutes various stride length eliptical

AHHHH Felt good!

9/7 BACK & HAMMIES C1

Warm Up: Bike 5 minutes


DEADLIFTS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x10,10


PULL UP: (Assisted)
1x52x15, 1x46x15, 2x40x13,13


BENT ROW: MAX RACK:working on form dont feel like I've been doing these proper
Warm Up: 1x20x10
Working: 3x50x8,8,8


ROPE PULL DOWN: CLOSE GRIP PULL DOWN:Rope is tooooo long 
Warm Up: 1x50x10
Working: 3x100x7,7,7


STIFF DEADS:
Working: 1x135x12, 1x155x12, 1x165x12


DB LEG CURL:
Warm Up: 1x20x12
Working: 1x30x10, 2x35x10,10 g00000 up


CARDIO #1 Tonight :o)

9/5 CHEST & TRI C1

Warm Up: eliptical

FL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x10, 2x45x10,10

SLIGHT INCLINE DB PRESS:
Warm Up: 1x22.5x10
Working: 2x40x10,10

FLAT BAR:
Warm Up: 1x45x10
Working: 1x75x10, 1x85x10

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 2x65x10,10

REV PRESSDOWN:
Warm Up: 1x50x12
Working: 3x70x10,10,10

Not bad...wimped out a little on the flat bar but no spot...

9/4 LEGS C1

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 1x145x10, 1x155x10


LEG EXT:
Warm Up: 1x85x15
Working: 3x125x10,10,10


LEG PRESS:
Warm Up: 1x180x12
Working: 3x230x12,12,20


WALKING LUNGE:
Warm Up: 1x40x12
Working: 3x50x12,12,12


FR SQUATS:
Working: 2x55x30,30


A little out of order due to machines being used. Lunges went lighter due to hip tightness...all in all not too bad for getting back into it.

9/1 Just a little check in!

All is good. Realized a few things...

I'd rather have rice cakes with natty pb and fig butter than chocolate covered pretzels...they just don't satisfy...

A Nature Valley Granola Bar beats out a snickers bar any day.

Icecream..I only need a spoonful.

Drinking...don't miss it...and I'm a real cheap date right now...

My new favorite sweet is a Quest Bar.

I'd rather have a cheat meal dinner...Mexican-will probably kill me but hoping to have some on Saturday...

I went back to the gym on Wed. did a light leg day and went back in the evening for 30 of cardio

Today I did a light Back and Bi day. Might do a little cardio tonight...

All in all I feel great and look really amazing...I'm huge! wondering if I should eat a little crap the day before my show...lol....haven't been counting macros...have had my normal meals with added treats...

:o)

8/22 5 days Depletion Workout-LEGS

Warm Up: dog walk

SQUATS:
Warm Up: 1x95x15
Working: 3x115x15,15,15

HACK SQUATS:
Warm Up: 1x95x15
Working: 3x180x15,15,15

FRONT SQUATS:
Warm Up: 1x45x15
Working: 3x95x15,15,15

DEAD LIFTS:
Warm Up: 1x95x15
Working: 3x145x15,15,15

LYING LEG CURL:
Working: 4x50x15,15,15,15

WALKING LUNGE:
3x50x15,15,15

CARDIO TONIGHT
45 minutes steady state

kinda weird-energized yet muscle's exhausted...guess that means I did it right!..I hope! LOL!

8/20 INTERVALS ONLY 7 days OMG!

Do I hear the Rocky theme?!

INTERVALS 10 min warm up 15 intervals 10 min cool down.

On treadmill-faced my fears and just did it... :o)

Feeling good-got a nap in but again I only had about 4 ours of sleep last night....

My energy is still great.

New vein popped on my delt today...and ewww it looks like a rope down my arm when I flex! YUCK! LOL! So do not like the vascular stuff!!

I don't know if its the lighting but I'm definitely tightening up. My big fear is that I'm gonna get my period next friday and be doomed with water weight...but it is what it is... :o) TMI I know...

Enjoying the added salt!

8/19 BACK & HAMMIES B4 8 days and counting

Warm Up: Dog Walk

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x8,8 all I had today

LAT PULLDOWN WIDE:

Warm Up: 1x50x10

Working: 1x100x8, 2x110x6,6 1x60x6

TBAR ROW:

Warm Up: 1x45x10

Working: 1x70x10, 2x90x8,8

DB DEADS: UGH

Warm Up: 1x30x10

Working: 2x60x10,10 arms hurt too much today...70's weren't an option! LOL!

GOOD AM:

Working: 1x75x12, 2x85x12,12

GLUTE HAM:

Working: 12,12,11

CARDIO

SS 25 minutes am arc trainer

SS: 25minutes pm varied stride eliptical

8/18 DELTS & BI's B4 9 days and counting

Warm Up: my day

CARDIO AM: INTERVAL SPRINTS 5 min warm up 20 sprints 10 minute cool down

**I would just like to say this is my favorite form of cardio...it goes by soooo fast!!

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x20x8,8,8 eh form rockin a little but not bad

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x35x10,10 no spot bet I could go up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB: These were WAYYY TOUGH TODAY

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL

Warm Up: 1x50x10

Working: 2x80x10,10

8/17 CHEST & TRI B4 10 days

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,11

ROPE:

Warm Up: 1x45x12

Working: 2x70x12,12

CARDIO: #1

#1: walking on an incline 25 minutes 8-9 incline speed 3.4-3.8

#2 TBD 25 minutes tonight

Carbs cut by 15.

I actually feel and look tighter today...maybe it's in my head or my body is responding quickly to the changes...

weight this am was 119.2 we'll see if it's a fluke tomorrow! :o)

8/16 LEGS B4 11 days out

LATE NIGHT WORKOUT: Hip tight from sprints...took it easy on Squats.

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x230x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,19

BAR LUNGE:

3x75x12,12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO AM: 5 minute warm up 20 sprints 10 minute cool down

lowered carbs by 15.

8/15 DELTS and BI's

Warm Up: My work day

SIDE LATERALS:

Warm Up 1x10x10

Working: 3x17.5x8,8,8

HIGH INCL DB: EVERY BENCH IS TAKEN TONIGHT MACHINE

Warm Up: 1x50x10

Working: 1x80x10, 1x95x8 better form

FLOOR RAISES

Warm Up: 1x10x10

Working: 2x12x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL:

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x50x10

Working: 2x80x10,10

CARDIO #2

AM CARDIO: Precor adjustable stride machine 23 minutes

PM CARDIO: Octane X mode 22 minutes

8/14 BACK AND HAMMIES B3

Warm Up: Face the nation...lol

DEADS:

Warm Up: 2x05x10,10

Working: 1x135x10, 2x185x10,10

LAT PULLDOWN PALMS UP:

Warm Up: 2x60x10,10

Working: 3x105x8,8,8

TBAR:

Warm Up: 1x45x10

Working: 1x80x8, 2x90x8,8,

DB DEADS:

Warm Up: 1x30x10

Working: 2x70x10,10

Good Am's

Working: 3x95x12,12,12

GLUTE HAMS:

No time had to rush out to catch my flight home. Pushed the time as much as I could.

No cardio

8/13 CHEST & TRI'S B3

Warm Up: rehearsals

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 1x35x10, 1x40x10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,12

ROPE:

No time left gym closed at 7.

CARDIO: #1

#1: walking on an incline 23 minutes

#2 eliptical 22 minutes

8/12 LEGS B3

Warm Up: rehearsals

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,20

BAR LUNGE: DID DB LUNGES rack being used

3x30'sx12,12,12

LEG PRESS:

Working: 2x90x20,20

***I didn't understand the locking mechanism and was scared I'd kill myself with weight...nothing like I ever worked on before.

8/11 CARDIO ONLY DAY

CARDIO #5

45 minutes walking on incline.

:o)

8/10 DELTS AND BI'S B2

Warm Up: DOg Walk

**Think I od'd on Strike might have taken it 2x in 1o minutes before getting to the gym....or it was a major sugar low....got better as workout progressed but I wasn't lifting db's over my head...

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x17.5x8,8,8

INCL DB PRESS: machine

Warm Up: 1x50x10

Working: 2x95x9,8

FLOOR RAISE:

Warm Up: 1x5x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL: I made the incline steeper so it's harder.

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x30x12

Working: 2x80x9,9

CARDIO #4

Incline walk 20 min

eliptical 20 min

8/9 HAMMIES AND BACK B2

Warm Up: Bike 5 minutes-Hammies are SUPER SORE and tight today...maybe the lack of a day off...might be from the octane trainer...which I ended up doing last night for cardio #2.

DEAD LIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 2x195x6,6 all I had today...

LAT PULLDOWN Palm Up:

Warm Up: 2x60x10,10

Working: 1x100x8, 2x110x6,6 gee I put 25's under my feet so I didn't pop up..why did I never think of that sooner?!?!

TBAR ROW:

Warm Up: 1x45x10

Working: 3x90x8,8,8

DB DEADS:

Warm Up 1x35x10

Working: 2x70x10,10

GOOD AM'S

Working: 3x95x12,12,12

GLUTE HAM RAISES:

Working: 3x12,12,12

CARDIO #3

AM: 22.5 walking on an incline

PM: 22.5 Arc trainer to stretch legs out!! :o)

8/8 CHEST & TRI

Warm Up: Yep puppy walk

SLIGHT INCLINE BAR PRESS: SMith

Warm Up: 2x40x10,10

Working: 3x80x8,8,8 hard!

INCL DB:

Warm Up: 1x17.5x10

Working: 2x40x10,10

**Need a spot and I can go up to 45's will need help gettin em up.

FLAT FLY:

Warm Up: 1x12x12

Working: 2x25x12,12

DIPS:

4xmex15,14,13,13

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2:

Precor 22.5 minutes

Incline Walking: 22.5 minutes tonight

8/7 LEGS B2

Warm Up: Dog Walk:I don't know what I did to my hip yesterday while doing sprints but it aches...took it easy on the squats...

SQUATS:

Warm Up: 2x45x10,10

Working: 2x135x10,10 1x145x10

HACK SQUATS:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY:LEG EXT:

Warm Up: 1x5ox20

Working: 3x80x20,20,20

BAR LUNGES:

Working: 1x65x12, 2x75x12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO #1

20 minutes Octane trainer

20 minute jog

8/6 DELTS AND BI's B1

Warm Up: DOg Walk

SIDE LATERALS:

Warm Up: 1x10x10

Working: 1x15x8, 2x17.5x8,8

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 1x30x10, 1x35x10 spot up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x30x10

Working: 1x50x10, 2x60x10,10

INCL DB:

Warm Up: 1x15x8

Working: 3x25x6,6,6 ouch-tendonitis

CABLE CURL:

Warm Up: 1x30x10

2x70x10,10

CARDIO: SPRINTS: 5 warm up 15 sprints 10 minutes cool down

3 weeks argh! LOLOL no all is great!!

8/5 BACK and HAMMIES B1

Warm Up: Puppy walk

LAT PULLDOWN PALM UP:

Warm Up: 2x50x10,10

Working: 1x110x6, 2x100x8,8

TBAR ROW: machine one all racks being used

Warm Up: 1x25x10

Working: 1x45x8, 1x70x6, 1x55x8

DEADLIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 1x185x10, 1x195x8

GOOD AMS:

Working: 1x75x12, 1x85x12, 1x95x12

DB DEADS:

WArm Up: 1x30x10

Working: 2x60'sx10,10

GLUTE HAMS:

Working: 3x12,12,12

CARDIO #2

20 minutes arc trainer

8/4 CHEST & TRI's B1

Warm Up: walkin the dog

SLIGHT INCLINE BAR PRESS: Smith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB PRESS:

Warm Up: 1x25x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x10x12

Working: 1x20x12, 1x25x12

DIP:

Working: 4xmex14,13,13,12

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2.5

20 minutes eliptical various stride lengths

no more cardio boyfriend having teeth problems and haven't been home since sunday.

7/31 LEGS B1

Warm Up: Puppy Walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10 squats iffy...last set was better didn't feel like my hips were loose wasn't hitting the basement...

HACK SQUATS:
Warm Up: 1x90x10
Working: 2x200x10,10 1x90x10

SISSY: Oops forgot backpack-LEG EXT:
Warm Up: 1x50x20
Working: 3x80x19,19,20

BAR LUNGE:
Working: 1x65x12, 2x75x12,12

LEG PRESS:
Working: 2x180x20,20 1x90x10

INTERVALS:
5minute warm Up
15 intervals: today did 5 incline 5 flat 5incline just to mix it up super hot and sunny on track and the service road was shaded....
10 minute cool down.

SO lets keep out fingers crossed here Joe-hoping to get out of work and hit a gym in DC tonight...another 16 hour plus day tomorrow and then I could find myslef on a flight to LA tomorrow night...HOPING that isn't the case but it seems noone knows....have all my food prepped thru wed...and worst case senario I will stay with a frined in LA and prep more food! :o)

7/30 DELTS & BI'S A4

Warm Up: dog walk

BAR PRESS: SMITH added weight only
Warm Up: 2x40x10,10
Working: 3x70x8,8,8 these have gotten really tough

SEATED SIDE LATERAL:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x8x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x7, 2x60x6,6 will admit a little ugly but did it :o)

ROPE:
Warm Up: 1x45x12
Working: 1x70x10, 2x80x10,10

CARDIO #1:
20min am: ARC TRAINER
20 min pm: OCTANE ELIPTICAL

7/29 HAMMIES AND BACK A4 Cardio #5

Warm Up: Puppy walk

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x195x8,8

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x110x7,7,7 1x70x10

BENCH ROW:
Working: 3x45x10,10,9, 1x25x10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x80x10,10,8 1x50x8

SINGLE LEG CURL:
Working: 1x30x12, 2x40x12,12

CARDIO #5
AM: Precor various stride lengths 20 minutes level 3/6
PM TBD

I had a great workout today...heh heh maybe those extra carbs yesterday or the day off helped but I felt strong! :o) 4 weeks and counting! :o) I will check in tomorrow...have to travel on Sunday to DC... :o)

7/28 CARDIO ONLY #4 :o(

One of those days where I decided to double up on cardio in the am so I wouldn't have to rush through my back and hammie day....have more carbs in me for a night time workout and reward myself with a little wholewheat pasta and shrimp....
welll worked until 10pm....my gym closes at 10pm...on the bright side I had saved alot of carbs for post workout so not too foiled.

AM CARDIO:
Octane Eliptical Xmode 40 minutes 10k mode level 8...didn't finish the 10k got to 8.5 oh well! :o)

7/27 CHEST & TRI A4

Warm Up: My day

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,7 spotted but not a good spotter...ugh

FLAT BAR:
Warm Up: 1x45x10
Working: 2x85x10,10 no spot all me shoulda gone for 95 but need a spot since my chest press blows!!

CHEST DIP:
Working: 15,14,12

TRI PRESS:
Warm Up:2x50x12,12
Working: 2x80x10,10

DB EXT:
Warm Up: 1x10x15
Working: 2x17.5x12,12 a bit ugly tonight

CARDIO #3
AM: Walk on incline 20 minutes incline 10 speed 3.2-4
PM: 20 minutes Octane Eliptical XMode intervals 8/4

Bad day-diet was good-workout ok...alot of traveling coming up for me in the next few weeks....had a meltdown but over it! :o)

7/26 LEGS A4

Warm Up: My Day

SQUATS:
Warm Up: 1x45x10, 1x95x10
Working: 3x135x10,10,10 1x155x6**Pinaformus on right side SCREAMING When I got out of car...my 155's were crap afraid I wasn't gonna get up so not getting low enuff...might be from AM cardio bikeride....

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x105x8, 2x115x8,8

LEG EXT:
Warm Up: 1x50x10
Working: 3x130x10,10,10

SUMO SQUAT:
Warm Up: 1x115x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x85x12, 2x95x12,12

LEG PRESS:
Working: 2x200x20,20

CARDIO #2:
AM Bikeride 1hour on trail then on road back...thank god there was a hill to get my heartrate up...barely hit 100 thru most of it...but tok an hour to burnt he same I do in 20 minutes...lol

PM: 20 minutes Precor weird machine with different stride lengths. I'm going to use every machine in the gym at least once for cardio :o)

7/25 INTERVAL ONLY

Today was the PERFECT Day for INTERVALS at the track....cool and beautiful!

5 min warm up

15 intervals

10 min cool down

:o)

Low Carb Day

7/24 DELTS AND BI A3

Warm Up: 5lb shoulder exercises

BAR PRESS: SMITH

Warm Up: 2x40x10,10

Working: 3x70x8,8,8

SEATED SIDE LAT:

Warm Up: 1x10x10

Working: 3x15x10,10,10

FR RAISE:

Warm UP: 1x12x12

Working: 2x15x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 1x10x12, 1x12x12

BAR CURL:

Warm Up: 1x30x10

Working: 1x50x6, 2x55x7,7

ROPE CURL:

Warm Up: 1x40x10

Working: 2x70x10,10

CARDIO #1:

20 minutes Weird Precor Machine-stepper-eliptical-sprint thing fun though-

20 minutes: Octane Eliptical interval level 8 & 4 with X mode

Tendonitis got the best of me again flairing up in left elbow...didn't push myself as hard as normal don't want to do more damage until after august! HAHA!

7/23 BACK & HAMMIES A3 5 Weeks

Warm UP: Walking the pup

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x10, 10 :o)

LAT WIDE PULLDOWN:

Warm Up: 2x70x10,10

Working: 1x100x8, 2x110x6,6+2x70x8,8

BENCH ROW:

Working: 1x40x10, 2x45x10,10 :o)

LYING LEG CURL:

Warm Up: 1x50x10

Working: 1x85(oops)x4+70x6, 2x75x8,8 1x50x10 different machine...

SINGLE LEG CURL:

Working: 1x30x12, 2x40x11,11 :o)

CARDIO DAY OFF :o)

5 weeks

weight 121

waist 24

hip 30

7/22 CHEST & TRI A3

Warm Up: A very hot walk with the pup...
INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 spot up and last rep :o)

FLAT BAR:
Warm Up: 1x45x10
Working: Smith machine weight added only: 2x80x10,10

CHEST DIP:
Working: mex15,14,14

TRI PRESS:
Warm Up: 2x30x10,10
Working: 1x40x10, 1x45x9

DB EXT:
Warm Up: 1x12x12
Working: 2x17.5x12,12

CARDIO #5
AM: 20 minutes Octane Eliptical interval level 5/3 with X mode
PM: TBD 20 minutes for sure though :o)

So I've noticed while using my handy dandy heart rate monitor the leaner i get the less calories I'm burning...need to google that...

Feel like I had a productive week. Enjoying the ride.....getting hungrier much quicker....but a nice Ice Coffee helps... :o)

7/21 LEGS A3

Warm Up: Dog Walk...I forgot my workout book-just switched to a new one...oops...so we did this by memory...think a litle out of order! :o)

SQUAT:

Warm Up: 2x45x10,10

Working: 1x135x10, 2x155x10,10

FRONT SQUAT:

Warm Up: 2x45x10,10

Working: 1x95x10, 2x105x8,8

SUMO SQUATS: Bar

Warm Up: 1x105x10

Working: 3x135x10,10,10

LEG EXT:

Warm Up: 1x60x10

Working: 3x130x10,10,10

SPLIT SQUATS:

Working: 2x85x12,12 1x95x12 :o)

LEG PRESS:

Working: 2x180x20,20

CARDIO #4 I think...

AM: Bike Random Hills Level 8 20 minutes

PM: walking on tread mill

ALl good my left knee buggin me a little...I should Ice...and take Ibuprofen.... :o)

7/20 Sprints-Off day for lifting

Super Duper Hot and I should've been smart and done my sprints first thing after walking the dog...lol

5 min warm up
15 sprints
10 cool down
My face is finally bak to a normal color but everyone at work said I had a gorgous glow...maybe I should do sprints in the heat more often! LOL!

All is good-Low Carb Day

7/19 DELTS AND BI's

Warm Up: DOggie Walk

SEATED BAR PRESS: smith machine

Warm Up: 2x30x10,10

Working: 3x70x7,7,8last one spotted kinda not so good

SEATED SIDE LATERAL:

Working: 1x15x10, 2x17.5x6,6plus15x6,6 drop sets

FRONT RAISE:

Warm Up: 1x12x12

Working: 2x17.5x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 2x12x12,12

BAR CURL:

Warm Up: 1x30x10

Working: 1x55x6, 2x60x6,6

ROPE CURL:

Warm Up: 1x40x10

Working: 2x80x10,10

CARDIO #3

AM: Octane Eliptical 20 minutes intervals level 5/3 with X Trainer

PM: Stairmill? will decide when I get to gym 20 minutes

All good tendonitis reared its head in my elbow again but my fault kinda slackin on taking supps!

7/18 HAMMIES AND BACK

Warm Up: Dog Walk

Ok I spent the day at the beach and went biking for the first time in awhile....my workout was in the evening and kinda not soooo strong...but no freak out all good.

DEADS:

Warm Up: 2x65x10,10

Working: 1x135x10, 1x185x5? 2x155x10,10

LAT WIDE PULLDOWN:

Warm Up: 2x60x10,10

Working: 3x110x6,6,6 plus 80x10 on last set

BENCH ROW:

Working: 3x40x10,10,10

LYING LEG CURL:

Warm Up: 1x50x10

Working: 3x80x7.5,8,7.5 plus 50x8

SINGLE LEG CURL:

Working: 3x30x12,12,12

CARDIO #2

AM-hour long bikeride

PM: Walk on Incline 20 min speed 3.2-4.0 incline 9

7/17 CHEST AND TRI 6 weeks out

Warm Up: Dog Walk

INCL DB:

Warm Up: 2x20x10,10

Working: 3x40x8,8,8 no one to spot me that I trust

FLAT BENCH:

Warm Up: 1x45x10

Working: 2x95x10,10 last set spotted-last rep

CHEST DIP:

Working: Mex3x14,14,14 whoohoo

TRI PRESS:

Warm Up: 2x50x10,10

Working: 1x80x10, 1x100x10 obviously a different pulley than usual! HAHA

DB EXT:

Warm Up: 1x12x12

Working: 2x17.5x12,12 a bit ugly but did it

CARDIO #1

20 minutes Arc Trainer in am

20 minutes Jog in PM

7/16 LEGS And Posing Class

Warm Up: Posing Class & Cardio #1

SQUAT:

Warm Up: 2x50x10,10

Working: 1x135x10, 2x155x8,10 oops sorta tipped forward on first set...thought I was goin over...

FR SQUAT:

Warm Up: 2x45x10,10

Working: 3x105x8,8,8

LEG EXT:

Warm Up: 1x50x10

Working: 2x130x10,10

SUMO SQUAT:

Warm Up: 1x70x10

Working: (smith) 1x105x10, 2x125x10,10

SPLIT SQUAT:

Working: 3x85x12,12,12

LEG PRESS:

Working: 2x200x20,20 yowza

CARDIO #5

Jog in AM 20 min

Walking Treadmill on incline 20 min

7/15 DELTS AND TRI A1

Warm Up: Dog Walk..hummm...

SEATED BAR PRESS: USED NAUTALIS MACHINE SMITH BEING USED
Warm Up: 2x65x10,10
Working: 1x80x8, 2x95x8,8

SEATED SIDE LAT:
Working: 1x10x10, 1x15x10, 1x17.5x8 yuck

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x60x6,6,6 eh

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10

CARDIO DAY 4

CARDIO #1: Octane Eliptical 20 minutes level 5 intervals X Mode

CARDIO #2: JOG at river walk tonight after work: 20 minutes

7/14 HAMMIES and BACK A1

Warm Up: My day
DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10

LAT WIDE:
Warm Up: 2x50x10,10
Working: 1x100x8, 2x110x6,6 plus 80x4,4

BENCH ROW
Working: 1x30x10, 2x40x10,10

LYING LEG CURL:hammies shot!
Warm Up: 1x50x10
Working: 1x65x10, 2x80x8.5, 7 plus65x3,3

SINGLE LEG CURL:
Working: 3x30x12,12,12

CARDIO #1: Stairmill level 7 20 minutes

CARDIO #2: Walking on Incline 20 miinutes Incline 9 speed varied 3.4-4

7/13 CHEST & TRI A1

Warm Up: hour long dog walk

INCL DB
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 spot up and last rep

FLAT BAR: SMITH
Warm Up: 1x50x10
Working: 1x90x8 1x80x10 dunno if bar is weighted or not...just the weight added

CHEST DIP:
Working: mex12,12,12

TRI PRESSDOWN:
Warm Up: 2x30x10,10
Working: 2x40x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12 last 2 reps a bit shakey

CARDIO #2:
AM: 20 minutes octane eliptical-my favorite new machine with the X mode!
PM: Jog 20 minutes with pup

Feeling great today...yesterday was such a wash of a day.

7/12 work is trying to sabatoge me!

On my way to gym got a frantic phone call I need to be in DC ASAP!
ARGH!
No cardio No gym
Home at 11pm...
low carb day...
SMH
Back on track tomorrow
this is the worst prep yet for me.

7/11 LEGS A1

Warm Up: dog walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x95x8, 2x105x8,8 think I can go up.

LEG EXT:
Warm up: 1x85x10
Working: 2x125x10,10 go up

SUMO SQUAT: Did dumbells...couldn't get the heavier dumbell off rack-and couldn't get the 110 back on...lol
Warm Up: 1x70x10
Working: 3x110x10,10,10

SPLIT SQUAT:
Working: 1x65x12, 1x75x12, 1x85x12 can do 85's...for all 3

LEG PRESS:
Warm Up: 1x90x15 ooops
Working: 2x200x20,20

CARDIO #1:
20 minutes walking incline on treadmill; incline 9 speed 3.4-4
20 more minutes tonight.

7/10 DELTS AND BI's C4

Warm Up: my day

DB PRESS:
Warm Up: 2x20x10,10
Working: machine-no spotter: 2x95x6,6 grrrr 1x80x8

1 ARM CABLE:
Warm Up: 1x10x10
Working: 1x20nope...1x15x10,10

SEATED REAR DELTS:
Warm Up: 1x30x12
Working: 2x60x12,12
SS
UPRIGHT CABLE ROW:
Warm Up: 1x40x12
Working: 2x70x12,12

HAMMER CURL
Warm Up: 1x15x10
Working: 3x30x6,6,6

CLOSE CURL:
Warm Up: 1x25x12
Working: 3x45x10,10,10
someone had the 55 bars...drats....so did an extra set

CARDIO: SPRINTS: 5 min warm up 15 sprints 10 min cool down...LOVE MY GYMBOSS TIMER....went to the lake for cardio....so much more fun than the track....although my hip knees killing me today! GRRR>>>>

Workout wasn't the best but figure its the travel and a few low carb days...
Not letting it bum me out... :o)

7/7 BACK & HAMMIES C4 FL GYM

Warm Up: Bike 5 min

DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10, 7 ugh...

PULL UP:
Working: 40lb assist: 13,12,12,12

BENT ROW:
Warm Up: 1x95x10
Working: 3x115x8,8,8

ROPE PULL DOWN:
Warm Up: 1x55x10
Working: close grip: 1x85x10, 2x100x8,8

STIFF BAR:
Working: 1x115x12, 1x175x10, 2x135x12,12
weird I know was improvising...smashed my pinky on the 175s and not feeling strong today.

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 1x40xnada no budgeing?! 3x35x10,10,10

CARDIO #3: 40 min jog on beach in the pouring rain lol!

7/6 ARGH JOE!!!!

40 minutes of cardio on the ARc Trainer...I really like that thing. Didn't even have my ipod...and time flew by...did small intervals.

so I had planned to go to the gym when I got to FL...well I just got here and ate many carbs for back and hammie day not realizing HOW late my plane really was!!!!!

WHAT SHOULD I DO?!?!?!??!

Finding a gym in the am...

7/4 off 7/5 CHEST & TRI C4

Warm Up: dog walk

FL DB PRESS:

Warm Up: 2x17.5x10,10

Working: 3x45x8,8,8

SL INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x40x10,10

FLAT BAR:

Warm Up: 1x45x10

Working: ok used smith machine today...

1x70x10,1x80x10 don't know if the bar weight anything...

CLOSE PRESS DOWN:

Warm Up: 2x45x10,10

Working: 2x75x10,10 all me:o)

REV PRESSDOWN:

Warm Up: 1x35x12

Working: 3x80x12,12,12

CARDIO #1: Incline walking 40 minutes incline8/9 speed 3.5-4 every other song switched speed to beat boredom.

PS Feel really good today...maybe it was low carb day...got t gym and it seems my midsection is widdling...hello abs... hello arms... :o) legs are coming in sloooowly :o)

7/3 LEGS c4

Warm Up: walking dog

SQUATS:

Warm Up; 2x45x10,10

Working: 1x135x10, 2x155x10,10

LEG PRESS:

Warm Up: 1x90x12

Working: 1x230x8, 1x250x8, 1x270x8drop1x90x10

LEG EXT:

Warm UP: 1x30x10

Working: 3x125x10,10,10ss1x35x10

WALKING LUNGE:

Working: 3x65x12,12,12

FRONT SQUAT:

Working: 2x65x30,30

SPRINTS: ok warm up 10 min 15 sprints 5 min cool down....oops been doing that backwards..heh heh nice sprintstoday though..really opened up.

7/2 DELTS & BI's C3

Warm Up: bike 5 min

DB PRESS:

Warm Up: 2x15x10,10

Working: 1x35x8-go to machine no one to spot... 2x95x8,8

1 ARM CABLE:

Warm Up: 1x10x10

Working: 2x20x10,10 eh...

SEATED REAR DELT:

Warm Up: 1x30x12

Working: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x50x12,12

HAMMER CURL:

Warm Up: 1x15x10

Working: 1x35x2, 3x30x6,6,6

trying to move up...ugh I need 32.5's lol

CLOSE CURL:

Warm Up: 1x30x10 2x55x10,10

8 weeks out-

122.6

7/1 BACK & HAMMIES C3

Warm Up: bike 5 min

DEADS:

Warm Up: 2x45x10,10

Working: 3x185x10,10,10 now I'm not kidding I dunno why leg shaking and close to barfing today on these but I DID it!

PULL UP:

Working: assisted 34lbsx13,12,12,12,12

BENT ROW:

Warm Up: 1x65x10

Working: 3x125x8,8,8 still not sure about my form on these...

ROPE PULLDOWN: used close grip handel today-ropes being used

Warm Up: 1x50x12

Working: 1x90x8, 1x100x7.5

STIFF BAR: Dying

Working: 3x175x10,10,10

DB LEG CURL:

Warm Up: 2x25x10,10

Working: 2x40x10,10 out of time for last set...had to run out!

CARDIO #4: Jog on NYC River walk after work-35 min

Feeling great-worked hard today.... :o)

3/30 CHEST & TRI C3

Warm Up: Squats 3x45c10,10,10 lil stretch for tired legs

FLAT DB PRESS:

Warm Up: 2x17.5x10,10

Working: 3x45x8,8,8 all me...tough

SL INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x40x10,10 all me

FLAT BAR:

Warm Up: 1x45x10

Working: 2x95x10,10 had spot on last set but all me...i still suck at these...

CLOSS PRESS:

Warm Up: 2x45x10,10

Working: 2x65x10,10 no spot...so didn't go to 75

REVERSE PRESSDOWN:

Warm Up: 1x30x10

Working: 2x70x12,12 1x80x10 :o)

CARDIO #3 Tonight jog with the dog 35 min

6/29 LEGS C3

Warm Up: My Day

SQUATS:

Warm Up: 1x45x10, 1x95x10

Working: 3x155x10,10,10 ugh these are difficult...why I should be pulling more weight...maybe a better warm up...

LEG PRESS: moved my feet up half way and wow I'm stronger...or should I keep feet at bottom of foot bed?

Warm Up: 1x90x10

Working: 1x230x9, 1x250x8, 1x270x8

LEG EXT:

Warm Up: 1x50x10

Working: 3x125x10,10,10 last rep isnt full yet so not going up

WALKING LUNGE: bar on back

Working: 3x65x12,12,12

FRONT SQUAT:

Working: 1x55x30, 1x65x25

Cardio #2 Arc Trainer 35 minutes

6/28 OFF DAY CARDIO ONLY

Low carb day.
Cardio: stairmill 35 minutes level7-8

Wanted to jog outside but alas my knee was hinting it might not be a good idea today! LOL!
Hope your vacay is going GREAT!

All in all back on track. macros good-weight training solid....rented a new suit for Burlington. Filling out new OCB card info and registration forms.
:o)

6/27 DELTS & BI's C2

Warm Up: ohh just walkin el heffie

DB PRESS:

Warm Up: 2x17.5x10,10

Working: 1x35x8 then moved to machine-no one to spot me 1x80x8, 1x95x7

1 ARM CABLE:

Warm Up: 1x10x10

Working: 2x20x10,10

SEATED REAR DELT:

Warm Up: 1x12x12 on chair

Working: machine: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x60x12,12

HAMMER CURL:

Warm Up: 1x17.5X10

Working: 1x35x2 ugh 3x30x6,6,6

CLOSE CURL:

Warm Up: 1x30x10

Working: 1x50x10, 1x55x8

Taking tonight off from cardio...well maybe...might jog with the dog if its cooler

6/26 HAMMIES & BACK C2

Warm Up: Doggie Walk

DEADLIFT:

Warm Up: 2x45x10,10

Working: 1x155x10, 2x175x10,10

PULL UP

Working: assisted: 1x40lbs x12 3x34lbsx12,11,11

BENT ROW: Sometime I don't think I do these right

Warm Up: 1x45x10

Working: 2x115x8,8 1x125x8

ROPE PULLDOWN:

Warm Up: 1x60x10

Working: 1x80x8, 1x90x8

STIFF LEG BAR:

Working: 1x155x12, 2x175x10,10

DB LEG CURL:

Warm Up: 2x20x10,10

Working: 1x30x10, 2x35x10,10

SPRINTS #1: 10 minute warm up 15 sprints 5 minute cooldown

6/25 CHEST & TRI C2

Warm Up: DOg walk

FL DB PRESS:

Warm Up: 2x17.5x10,10

Working: 1x40x8, 2x45x8,8

SLIGHT INCL DB PRESS:

Warm Up: 1x25x12

Working: 2x40x10,10

FLAT BAR:

Warm Up: 1x45x15

Working: 1c85c10, 1x95x10

CLOSE PRESS:

Warm Up: 2x45x10,10

Working: 1x65x10, 1x75x8-no spotter even though the creepy guy asked if I wanted one...ummm...nah it's ok! LOL!

REVERSE PRESSDOWN:

Warm Up: 1x50x12

Working: 3x70x12,12,12

CARDIO #3 Arc Trainer 35 minutes

3/24 Head hung low...Legs C2 and Cardio

Well Joe_I had to take 2 days off...ate for low carb days...didn't get in the cardio...and am going to make it up tonight. Jog in rain no if ands or buts about it....I did finally get some sleep...had to be in early....I must be retaining water because my weight has fluctuated...maybe the traveling..maybe because my cycle is competely out of wack...do I hear the worlds smallest violin? :o)

SQUATS:
Warm Up: 2x45x10,10
Working: 3x155x10,10,10
Wanted to do 165 but did 3 reps and just wasn't geting low enuff...

LEG PRESS:
Warm Up: 1x45x10
Working: 1x180x8, 2x230x8,8
dunno what happened here...took of my sneaks and did better...wore my runners in...

LEG EXT: Ahhh...finally the Strike is taking effect....shoulda taken it sooner
Warm Up: 1x50x10
Working: 1x110x10, 2x2125x10,10

WALKING LUNGE:
Working: 3x60x12,12,12

FR SQ:
2x55x30,30

6/21 DELTS & BI's C1

Warm Up: dog walk

DB SEATED PRESS:

Warm Up: 2x17.5x10,10

Working: 1x35x8, 2x40x8,8 spotted

1 ARM CABLE LATERAL RAISE:

Warm Up: 1x10x10

Working: 1x15x10, 1x20x8

SEATED REAR DELT:

Warm Up: 1x30x12

Working: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x50x12,12

HAMMERCURL:

Warm Up: 1x15x10

Working: 3x30x6,6,6

CLOSE CURL:

Warm Up: 1x25x10

Working: 2x50x10,10

CARDIO #1 tonight stairmill 35 min

much better day today....was looking ofrward to a quiet day tomorrow and an easy morning but alas...traveling to DC for work...UGH! LOL-Can't seem to catch a break lately!

And thanks for the added muscle comment! Hope you are right!!

:o)

6/20 Back & Hammies 531 C1 UGH!

Ok- I knew I should've taken today off...tossed and turned all night long-legs sore from workout/waitressing/sprints but noooooo had to push it...came close to a melt down in the gym.
Maybe I need to stop the 531 for awhile.

DEADLIFTS:
warm up: 2x45x10 1x135x10
Working: 1x175x5, 1x195x3 1x220-nope 1x205 nope 1x135x10

PULL UP: Assisted
Working: 1x40(?)X12 4x34assistx12,12,12,12

ROPE PULLDOWN:
Warm Up: 1x50x10
Working: 1x70x10, 1x80x8

STIFF LEG BAR:
Working: 3x1235x12,12,12

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 3x30x10,10,10

I might do cardio tonight I might crawl up into ball and cry! UGH! Tomorrow I hope will be a better day!

6/19 CHEST & TRI C1

Ok 8-10 weeks out weight 124.2

Warm Up: eliptical 7 min

FLAT DB PRESS:

Warm Up: 2x15x10,10

Working: 1x40x8, 2x45x8,8 spot a little

SL INCL DB:

Warm Up: 1x15x10

Working: 1x40x10, 1x45x7..ugh right arm said ummm no

FLAT BAR:

Warm Up: 1x45x12

Working: 1x65x12, 1x85x10

CLOSE PRESS:

Warm Up: 2x45x10,10

Working: 1x65x10, 1x75x10

REV PRESSDOWN:

Warm Up: 1x60x12

Working: 3x80x10,10,10

INTERVALS: 10 min warm up 15 sprints 5 min cool down.

6/18 LEGS C1 531 day

Warm Up: bike 5 min

SQUATS:

Warm Up: 2x45x10,10

Working: 1x145x5, 1x165x3 2x190x1,3 better this time around and spotted but all me...

LEG PRESS:

Warm Up: 1x90x10

Working: 3x270x6,8,8

LEG EXT:

Working: 1x95x10, 2x110x10,10

WALKING LUNGE: Bar on back

3x60x12,12,12

FRONT SQUAT:

Working: 1x45x30, 1x55x30

Didn't get my cardio in on Friday night...darn traffic...

SO Cardio #4 Bike 35 minutes level8-9

6/17 Off Day Cardio only #4

Low Carb Day.
Cardio Tonight:
35 minutes steady state...not sure yet what I'll do...
:o)

6/16 DELTS & BI's B4

Warm Up: dog walk and shoulder exercises with 5lb db's

SIDE LATERALS:
Warm Up: 1x12x10
Working: 1x15x8, 2x17.5x8,8

HIGH INCL DB
Warm Up: 1x15x10
Working: 2x35x10,10 all me just help up...should've done 40's but wasn't feelin it.

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x10x10,10

INCL DB:
Warm Up: 1x15x10
Working: 2x25x6,6 1x30x5+1x20x5 had a lil help with last rep of 30 on left arm

CABLE CURL:
Warm Up: 1x45x10
Working: 3x70x10,10,10
:o)

STEADY STATE #3 Walking on an incline 35 minutes 3.5-4.0speed incline of 7-8

All in all good. Didn't have a good nights sleep...think I shouldn't eat Salmon sooo late...Energy was slacking a wee bit but worked out with Liz so that kept me going... :o)

6/15 BACK & HAMMIES B4 (week3 531) Steady #2

Warm Up: Arc Trainer 5 minute

DEADS:
Warm Up: 2x45x10, 1o
Working: 1x165x3, 1x185x3 2x205x3,4

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x110x7,7,7

TBAR ROW:
Warm Up: 1x45x10
Working: 1x100x10, 2x110x8,7

DB DEADS:
Warm Up: 1x30x12
Working: 2x70x10,10

GOOD AM:
Working: 3x85x12,12,12

GLUTE HAM:
Working: 3xmex12,12,12

TONIGHT I WILL DO STEADY STATE #2
35min on ARC Trainer

6/14 CHEST & TRI STEADY STATE #1 B4

Warm Up: Dog Walk-( I'm on HD-8)

SLIGHT UNCLINE BAR: Smith
Warm Up: 2x40x10,10
Working: 3x90x8,8,7

INCL DB: Spot
Warm Up: 1x17.5x10
Working: 2x40x10,10

FLAT FLY:
Warm Up: 1x12x12
Working: 2x25x12,12

DIP:
Mex14,12,12,11

ROPE:
Warm Up: 1x30x12
2x60x12,12


NIGHT TIME CARDIO: STEADY STATE #1
35 min stairmill

Food is on point

6/13 B4 LEGS (week 2 531)

Warm Up: my day

SQUATS:
Warm Up: 2x45x10,10
Working: 1x145x3, 1x155x3, 2x175x3,9-SPOTTED

HACK:
Warm Up: 1x90x10
Working: 2x200x10,10

SISSY-LEG EXT:
Working: 3x80x20,19,19

BAR LUNGE:
Working: 1x65x12, 2x75x12,12

LEG PRESS: Nautalis machine :o(
Working: 1x200x20, 1x220x20 :o)

No cardio tonight too late...must get pup out of box!

6/12 DELTS & BI B3 forgot book so workout weird

Warm Up: 5lbs delt warm up

SEATED BAR PRESS SMith:

Warm Up: 2x40x10,10

Working: 3x70x8,8,8

HIGH INCL DB PRESS:

Warm Up: 1x15x10

Working: 1x30x10 1x35x10spot last rep and to get up

LAT RAISE: heh heh started with 25's and then 22.5 then 20 lol

Warm Up: 1x10x12

Working:1x20x10, 2x17.5x10,10

FR RAISE:

Warm Up: 1x5x10

Working: 1x7.5x10, 1x10x10

INCL DB CURL: lowered incline toughter

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x40x10

Working: 2x60x12,12

All in all pretty good-hoping to get intervals in in a bit...Waiting for BF to get home but if he's not here in 30 I'm outta here!

6/11 BACK & HAMMIES 9wks & 11 weeks out

Warm Up: Dog walk feeling unmotivated but somewhere found the strength and rocked this workout

DEADS:

Warm UP: 2x45x10,10

Working:1x155x5, 1x175x5, 2x200x5,6

LAT PULLDOWN PALM UP:

Warm Up:2x50x10,10

Working:1x100x8, 2x107.5x8,8

TBAR ROW:

Warm Up; 1x45x10

Working: 2x90x8,8 1x105x8 :o)

DB DEADS:

Warm Up: 1x30x10

Working: 1x65x10, 1x70x10

GOOD AMS

Working: 1x85x12, 2x95x12,12

GLUTE HAM:

Working: 3x12,12,12

ANd topped it off with a great posing class

6/9 CHEST & TRI B3

Warm Up: hot am dog walk

SL INCL BAR PRESS:

Warm Up: 2x40x10,10

Working: 2x80x8,8 1x90x6

INCL DB:

Warm Up: 1x17.5x12

Working: 2x40x10,9

FLAT FLY:

Warm Up: 1x12x12

Working: 2x25x12,12

DIP:

Mex13,12,11,11

CARDIO #4:

30 minutes arc trainer hill interval I think level 8

6/8 Cardio Only #3

30 minutes walking on an incline-varying speeds from 3.4-4.0 at an 8-9 incline.
Low carb day.
All good...solid week so far.
:o)

6/7 LEGS: b3 Week 1-redoing same weight...

Warm Up: eliptical 5 min got barely a few hours of sleep-dunno why-walking like a zombie today

SQUAT:

Warm Up: 2x45x10,10

Working: 1x135x5, 1x145x5 2x165x5,8 ugh

HACK"

Warm Up: 1x90x10

Working: 2x180x10,10

SISSY:Ext

Working: 1x65x20, 2x80x20,20

BAR LUNGE: SPLit SQUAT back leg up using smith machine

Working: 3x50x12,12,12

LEG PRESS:

Working: 3x200x20,20,20

Then for fun did adduction and abduction machines for 3 fast sets of 20 each.

CARDIO #2 Tonight-stairmill

6/6 DELTS & BI's B2

Warm Up: 5lb shoulder exercises

SIDE LAT:

Warm Up: 1x10x10

Working: 1x15x10, 2x20x8,8 a bit ugly

HIGH INCLINE DB

Warm Up:1x20x10

Working: 2x40x10,8 AWFUL SPOTTER

FLOOR RAISE:

Warm up:1x5x12

Working: 2x8x10,10

INCL DB:

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x30x10

Working: 1x60x10, 1x70x8

6/5 HAMMIES & BACK Deload B2

Warm Up: bike 5 min

DEADS:

Warm Up: 2x45x10,10

Working: 1x140x5, 1x150x5, 2x160x5,12

LAT PULLDOWN PALM UP:

Warm Up: 2x60x10,10

Working: 3x100x8,8,8

TBAR ROW:

Warm Up: 1x45x10

Working: 3x90x8,8,8

GOOD AM:

Working: 1x75x12 2x85x12,12

GLUTE HAM:

Working: 3x10

CARDIO #1

INcline Walk 30 minutes

6/4 CHEST & TRI B2

Warm Up: bike 5 min

SL INCL BAR PRESS: Smith

Warm Up: 2x40x10,10

Working: 3x80x8,8,8

INCL DB:

Warm Up: 1x15x10

Working: 2x40x10,8 spotted by an awful spotter ugh

FLAT FLY:

Warm Up: 1x12x12

Working: 2x22.5x12,12

DIP:

Working: mex13,12,10,10

ROPE:

Warm Up: 1x30x12

Working: 2x60x12,12

CARDIO #4 Bike 30 min level 8

6/3 LEGS Deload

Warm Up: eliptical 5

SQUATS:

Warm Up: 2x45x10,10

Working: 1x125x5, 1x135x5, 2x145x5,10

HACK:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY:Ext

Working: 1x60x20, 2x80x15,15 plus 1x30x8

BAR LUNGE:

Working: 3x65x12,12,12, my balance is off

LEG PRESS:

Working: 2x200x20,20

6/2 OFF CARDIO ONLY:

Stairmill 30 minutes level 7

Macros will be on point...
Carb: 110
Fat 40
Pro: 150

:o)

6/1 DELTS & BI's

Warm Up: Dog Walk and 5lb shoulder exercises

SIDE LAT:
Warm Up: 1x10x10
Working: 3x17.5x8,8,8

HIGH INCL DB:
Warm Up: 1x20x10
Working: 1x30x9, 1x35x10....need a spotter....should be doing 40's UGH

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x8x10,10

INCL DB:
Warm Up: 1x12x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x30x12
Working: 2x60x10,10

CARDIO #2: Incline walking changing speeds with each song change:
Incline 8 speed 3.2-4.0

Macros: On Point
Carb: 175
Fat: 42
Protien: 152

5/31 HAMMIES AND BACK (531)

Warm Up: dog Walk

DEADLIFT:
Warm Up: 2x45x10,10
Working: 1x175x5, 1x195x3, 1x220x1 tried it for a second time but didn't budge..ugh
1x135x10

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 1x90x8, 2x100x8,7

TBAR:
Warm Up: 1x45x10
Working: 3x90x8,8,8

DB DEADS:
Warm Up: 1x30x10
Working: 1x60x10, 1x70x10

GOOD AMS:
Working: 1x65x12, 2x85x12,12

GLUTE HAM:
1x10 ran outta time....UGH!!!!

CARDIO #1 TONIGHT: jog 30 minutes

5/29 CHEST AND TRI B1 11/13weeks out

Warm Up: Dog walk

SL INCL BAR PRESS: smith machine-weight added
Warm Up: 2x40x10,10
Working: 3x80x8,8,8,

INC DB:
Warm Up:1x20x10
Working: 1x35x10, 1x40x10 no spot could use one though

FLAT FLY:
Warm Up: 1x12x12
Working: 2x22.5x12,12

DIPS:
Mex12,11,10,10 UGH

ROPE:
Warm Up: 1x30x12
Working: 2x60x12,12

5/28 B1 LEGS (531day)

Warm Up: bike 5 min

SQUAT:
Warm Up: 2x45x10,10
Working: 1x55x5, 1x75x3 2x195x2,3
think the first set I got low enuff the second set I didn't...want to do this weight again...I also should've only done 190 but pushed it...heh heh...
I have never felt like I'm not gonna get back up like I did pushing this weight. :o0

HACK:
Warm Up: 1x90x10
Working: 2x200x10,10 eh...ok

SISSY Replaces with LEG EXT> forgot my strap n backpack
Working: 1x65x20, 2x70x20,20

BAR LUNGE:
Working: 3x65x12,12,12

LEG PRESS:
Working: 2x200x20,20 burnnnnnnnnning

CARDIO #3: Walking on an incline-changing speeds for fun.

5/26 DELTS N BI's A4

Warm Up: eliptical 5 min-5lb shoulder exercises

SEATED BAR PRESS:
Warm Up: 2x20x10,10
Working: 1x70x7, 2x65x8,8
dunno...wasn't feelin strong today...

SEATED SIDE LATERAL: a lil bit ugly but did it...
Working: 3x17.5x10,10,10

FRONT RAISE: form not great but wanted to push some weight
Warm Up: 1x12x12
Working: 2x17.5x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12,12

BAR CURL: form eh pushing weight
Warm Up: 1x30x10
Working: 3x60x6,6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 1x50x5

CARDIO #2: biking 30 min

5/25 HAMMIES & BACK A4 week 2-531

Warm Up: dog walking

DEADLIFTS:
Warm Up: 2x45x10,10
Working: 1x165x3, 1x185x3, 2x210x3,3 ARGH...hoping I can really lift 220 next time...yowza...

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x9, 2x100x8,8 eh

BENCH ROW:
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x70x7,8,8

SINGLE LEG CURL
Working: 3x30x11,12,12

Not bad-mad that this workout didn't happen last night...but stuff happens...hititng gym tonight for cardio... CARDIO #2

Macros have been on except I ate as if I was hitting gym last night...a last minute change of plans...GRRRRR!
:o)
On a positive note-2 people have mentioned my legs...that I've put on muscle...praying it's true...I can feel it but don't see it! :o)