CHEST & TRI'S C1 Monday January 31

Warm Up: Jump Rope-5min

FLAT DB PRESS:
Warm Up: 2x17.5x10,10
Working: 3x40x8,8,8 **get a spotter and try those 45's

SL INCL DB PRESS:
Warm Up: 1x20x10
Working: 2x35x10,10 tough but solid...try to go up again....

FLAT BAR w/Chains...no chains just flat bar...and No flat bar today...ISO LATERAL Horizontal Bench Press...drats all benches taken...
Warm Up: 1x58x10
Working: 2x88x9,8 :o(

CLOSE PRESS: Skull Crusher
Warm Up: 2x20x10,10
Working: 2x40x10,10 1x50x8

REV PRESSDOWN:
Warm Up: 1x20x12
Working: 3x35x12,12,12 solid...

Wanted a good solid starting point since last weeks just was all over the place....feeling better about this....

LEGS (C1 again) January30 Sunday

Warm Up: bike 5 minutes
SQUAT
Warm Up: 2x65x10,10 behind to floor
Working: 3x135x10,10,10 pretty solid set...

LEG PRESS:
Warm Up; 1x90x10
Working: 3x270x8,8,8 last set super with 180x10

LEG EXT:
Working: 3x180x9,9,8 last setss 1x50x10
**I hold on tight to machine and butt still comes up from seat when I bring the weight down I think..is that ok?

WALKING LUNGE:
Working: 1x65x12, 2x75x12,12 weably wobbly so didn't go up.

FRONT SQUAT:
Working: 1x45x30, 1x55x25

CARDIO #1: Walking incline 9 3.5speed 30 minutes

Pretty solid the front squats SUCKED I don't like to end my workout like that...
but ok...
:o)

DELTS & BI'S C1 January 29 SAT

Warm Up: Cybex 5 Min

DB PRESS:
Warm Up: 2x20x10,10
Working: 1x35x10, 2x40x8,8 spotted mostly me after lift off help

1ARM CABLE CURLS:
Warm Up: 1x10x10
Working: 3x15x10,10,10 oops added 1 set

SEATED REAR DELT-Standing bent over rear delt with db's
Warm Up: 1x5x12
Working: 2x7.5x12,12
SS
UPRIGHT ROW
Warm Up: 1x30x12
Working: 2x50x11,11 ??!?!?not happy bout that was at 60's...

HAMMER CURL:
Warm Up: 1x20x10
Working: 1x25x6, 2x27.5x6,6 hard with right arm again I had 30's the last time I did these drats...

CLOSE CURL
Warm Up; 1x20x10
Working: 1x40x10, 1x50x10 :o)

CARDIO #3 STAIRMILL 30 minutes level 7

HAMMIES & BACK C1 Friday January 28

Warm Up: Bike 5 min

PULL UP:
Working: Mex7, 2x25x10,10 2x20x10,10

BENT ROW:
Warm Up: 1x95x10
Working: 1x135x8 kinda ugly went down...1x115x8, 1x125x8 then 1x95x10 for a feel of the proper form...just checking myself

ROPE PULL DOWN: used close grip handle all ropes where taken
Warm Up: 1x55x10
Working: 1x85x10, 2x100x8,7

STIFF DEADS:
Warm Up: 1x95x10 it's been awhile with the bar so just wanted to stretch it out
Working: 1x135x12, 1x155x12, 1x175x10 :o)
**I kow I've done 155's all the way but I lacked in confidence at first! :O)

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x35x8,8

This week has been a wash for me lifting wise...UGH! But back to it...thinking I'm going to restart C1 on Sunday!!
:o)

Wednesday January 26 CARDIO ONLY

Walk on Treadmill incline 9 speed 3.5
30 minutes

CHEST & TRI'S Thursday January 27

Warm Up Eliptical

FLAT DB PRESS:
Warm Up: 2x20x10,10
Working: 3x40x8,8,7

SL INCL DB PRESS:
Warm Up; 1x20x10
Working: 1x40x8 :o( 1x35x10

FLAT BAR:
Warm Up: 1x65x10
Working: 2x95x10,8 :o( Spot

CLOSE PRESS: ***Is this the close grip pulldown?!?! I always forget!!***
2x30x10,10
Working: 1x40x10, 1x45x10

REV PRESSDOWN:
Warm Up: 1x20x10
Working: 2x35x10,10 1x42.5x8

CRAP WORK OUT!!! End of day...after a long 2 days...
:o)

LEGS C1 January 24 Monday Monday

Warm Up: bike 5 min

SQUAT:
Warm Up: 2x95x10,10
Working: 3x135x10,10,10

LEG PRESS: not the normal machine
Warm Up: 1x180x10
Working: 1x230x8, 2x280x8,8

LEG EXT:
Working: 2x160x10,10 1x180x7.5

WALKING LUNGE:
Working: 1x85x10, 1x75x10

Had to stop before last set adn didn't get front squats in...15 minutes left for me to clean up and run out the door to head to work...
Also...I had homemade wings for dinner...totally screwed up my workout... :o(
Do I repeat legs on Wed or move on to chest?

DELTS & BI's B4 January 23 Sunday

Warm Up: Bike 5 min



***I worked out with my power lifting friend today...I needed an extra push for the delts and Bi's my weights are lower but he made me WORK the Negative and dang were my delts BURNING! -Maybe I'll grow some caps...



SIDE LATERALS:
Working: 4x10x12,12,12,12 slooow negative arms straight



SEATED DB PRESS on a flat bench sloow negatives

Working: 3x25x10,10,10,10



FLOOR RAISE: SLOOOOOW BURN...and better form

WORKING: 1x10x8, 2x7.5x10,10



BUDDY HANDOFF BAR CURLS: 2 sets wide grip 2sets close SLooooow Negative



CABLE CURL TO CHIN WITH LAT BAR: sloooow negative
Working: 2x45x10,10

4x40x10,10,10,10 1x55x10



OMG-The burn was awesome...Should I do this more often?!?!?



CARDIO #1: Walking on an incline-Incline 8 speed 3.5 30 minutes



:o) I have to take Tues and Possibly Wed off due to travel for work...I'd like to get to the gym Wed night but I may be wrecked from Tuesday....after 3-4 hours sleep..into work at 5am and won't be done until gee 11 or 12am!! I'm tooo old for this...but I'm being made to work the early show while we're in DC for the State of the Union...and after the speech...well KC has a dreaded webshow....that goes on...and on...I'm gonna be curled up in a corner!! :o)

HAMMIES & BACK B4 January 22 Saturday

Warm Up: 5min non Eliptical

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 2x110x6,7 1x100x7

TBAR ROW:
Warm Up: 1x45x12
Working: 1x70x8, 2x90x8,8

These are after posing class...I was wiped
DB DEADS:
Warm Up: 1x35x10
Working: 2x80x10,10 1x50x10

GOOD AM:
Working: 3x95x12,12,12

GLUTE HAM:
Working: 3x12,12,12,

Great day. Great Posing Class. ALways great to see the Team Franco Peeps and meet new ones too-
PS-You might get an email from a friend of mine-Shannon Kanoff -I met her at that INBF Show I did in Sept. She's interested in trying All in1 and All Out-I said if she emailed you you might send her some samples. I also think she's looking for a new coach...just a feeling...:o)

CHEST & TRI's B4 January 21 Friday!!

Warm Up: eliptical 5 min
SLIGHT INCLINE BAR PRESS:
Smith Machine don't no how much bar was at my old gym...other gym is 20lbs....so this is just the added weight
Warm Up: 2x40x10,10
Working: 1x70x8,2x80x7,8

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

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

DIP:
12,10,9,8 just me no assist

ROPE:
Warm Up: 1x30x21
Working: 1x50x12, 2x70x12,12

Pretty good...still alittle rundown feeling but sound WAY better!!
YAY!!
See ya tomorrow coach!

LEGS B4 January 20 Thursday

Warm Up: Bike 10 minutes
SQUAT:
Warm Up: 1x65x10, 1x95x10
Working: 1x135x8, 2x155x8,8 SOLID

HACK:
Warm Up; 1x95x10
Working: 1x200x10, 1x230x10 :o)

SISSY:
Working: 2x45x20,20 1x50x20

BAR LUNGE:
Working: 1x75x12, 2x85x12,12 eh...if my knee doesn't touch the ground am I cool?!

LEG PRESS:
Working: 1x200x15, 1x180x20 ?!??!

All good...went to doctor...2 weeks out and a lil bronchitis and a good ol' sinus infection...got some antibiotics much to my dismay! Hope to be 100% by Saturday!! :o)

1/19 OFF

Took the day off...was exhausted and beat up from Tuesday!

DELTS & BI'S B3 January 18 Tuesday

CARDIO:
In AM: Tabata Class: Kicked pretty good butt today...and yes I did box jumps...I'm on the 2nd box now whoohoo!!!

PM WORKOUT: My tendonitis in right arm bad tonight...ugh...

SIDE LATERALS: form good
Warm UP: 1x10x10
Working: 3x25x8,8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 2x40x8,8 1st set all me 2nd set had a spotter

FLOOR RAISE:
Warm Up: 1x5x10
Working: 1x10x10, 1x12x9-tough

INCL DB:
Warm Up: 1x15x10
Working: 3x25x5,5,5 *darn elbow!

CABLE CURL: cable cross machine
Warm Up: 1x25x10
Working: 2x35x10,10

good workout...arms tired from class today I think...
:o)

BACK & HAMMIES B3 January 17 Monday

Warm Up: eliptical 5 minutes
LAT PULLDOWN PALMS UP:
Warm Up: 2x55x10,10
Working: 3x105x8,7,8 ok the first 6 reps were awesome struggled on the last 2

TBAR ROW: Hate this cybex machine
Warm Up: 1x45x10
Working: 1x70x8, 2x90x8,8

DB DEADS:
Warm UP: 1x30x12
Working: 2x85x8,8 :o)

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

GLUTE HAM:
3x12,12,13

pretty good workout.
head is going to explode think I have a sinus infection now...not sure though...but I'm wayyyy better!
:o)

CHEST & TRI B3 January 16 Sunday

Warm Up: Cybex 5 minutes

SL INCL BAR PRESS: Smith
Warm Up: 2x40x12,12
Working: 2x80x8,8 1x90x6

INCL DB
Warm Up: 1x20x12
Working: 2x40x10,10 :o)**GO UP WITH SPOT!!!

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

DIPS:
3xmex10,9,8 1x10assistx10

ROPE:
Warm Up; 1x20x12
Working: 1x30x12, 1x40x10, (1x30x12-just because)

CARDIO #1: Stairmill 10minutes...Walk on Incline 20 minutes...stairmill too much for me today breathing wise...ugh...hangin in...had to work today...forgot to get on scale this am..will do a late check in on Monday.

LEGS B3 Jan 15 Saturday

Warm Up: Cybex 5 minutes

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

HACK SQUAT:
Warm Up: 1x90x12
Working: 2x200x10,10

SISSY: Finally had backpack
Warm Up: 1xmex20
Working: 1x35x20, 2x40x20,20 tough

BAR LUNGE:
Working: 3x75x12,12,12 pretty ugly...left knee was not playing fair...so I didn't go up

LEG PRESS:
Working: 2x180x20,20

1st day back after 4 days off...my energy is good...breathing is not...but felt good to get in a workout.

Just an itty bitty check in Friday January 14

Ugh! I'm on the mend...still haven't hit the gym...hoping tomorrow.
I have not been hit this hard by something in eons!
That's it...
:o(

Day(s) Off....Tuesday January 11, 2011

So I'm listening to my body although work is not letting me take a day of rest...
Have to travel to DC after work...was supposed to head back tomorrow night...
now staying until Thurs am...good thing I packed extra undergarments...
and have sweats...and sneakers...might get in cardio...

I LOVE my job! HAHAHAHAHAHHA!!

Tuesday-No Gym
Wednesday-No Gym
Thursday-No Gym
Hoping to get back there Friday am.
I will stay on low carbs as best I can...
And eat clean the best I can.

Other than that still feel like garbage....but I'm hoping the next time I check in I'll be healthy and happy!

DELTS & BI'S B2 January 10 Monday

Warm Up: cybex

SIDE LATERALS:
Warm Up: 1x10x10, 1x15x10
Working: 1x17.5x8, 2x20x8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 2x35x10,10 **go up with a spotter

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

INCL DB:
Warm UP: 1x15x10
Working: 1x20x6, 2x25x6,6

CABLE CURL:
Warm Up: 1x30x12
Working: 1x50x10, 1x60x10, 1x70x10-superset-1x30x10

Good Workout...feeling like crapola....need to feel betta!! :o)

BACK & HAMMIES B2 January 9 Sunday

Warm Up: Cybex 5minutes
LAT PULLDOWN PALM UP:
Warm Up: 2x55x10,10
Working: 2x100x8,8 (really good form) 1x105x8 so so

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

DB DEADS:
Warm Up: 1x30'sx10
Working: 2x80x10,10 go up...

GOOD AMS:
Working: 1x85x12, 2x95x12,12

GLUTE HAM: Still using my arms too much I think...
Working: 12,12,15

Under the weather with a gnarly cold...had a pretty good workout though.

CHEST & TRI B2 January 8, Saturday

Warm Up: Cybex:5 min

SL INCL BAR PRESS: SMITH MACHINE
Warm Up: 2x60x10,10
Working: 1x80x8 (oops wanted to start at 90 but screwed up!) 2x90x7,6 1x60x8

INCL DB:
Warm Up: 1x20x10
Working: 2x40x10,10had help getting second set up. All me though

FLAT FLY:
Warm Up: 1x15x15
Working: 1x22.5x12, 1x25x12

DIPS:
2xmex8,8 2xmex7.5,7 1x10assistedx10

ROPE:
Warm Up: 1x30x10
Working: 2x40x8,10 (?)
Maybe burnt out from Dips?!?!

CARDIO #1: Stairmill 30 level 7

Feeling under the weather...thought a good sweat might be good for me but.... I was wrong...a bit run down...takin it easy...will check in tomorrow!

LEGS B2 Friday January 7th

Warm Up: cybex 5min

SQUAT:
Warm Up: 2x95x10,10
Working:1x135x8, 1x155x8 1x185x6**didn't get low nuff but got pushed to try 1x95x15with a hold for 2 sec at the bottom

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

SISSY: Ugh didn't have my jeep so no backpack again! did on toes
Working: 1x25x20, 1x30x20, 1x35x20

BAR LUNGE
Working: 2x75x12,12 1x85x10 maybe I should wrap my left knee maybe it has no cartalidge...

LEG PRESS:
Working: 2x180x20,20

Feel like I had an AWSOME Leg workout! :o)
Happy Friday!

Jan 6 OFF CARDIO ONLY

One hour Tabata class:
20 seconds work/ 10 seconds rest 8x per station 15 stations

I rocked this today...ok...not the box jumping or the oblique balancing station but the rest I really did GREAT IN!

DELTS & BI'S B1 January 5 Wednesday

Warm Up: eliptical 5 min

SIDE LATERAL:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x8,8

HIGH INCL DB PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 1x35x10 can go up....dang I'm strong today

FLOOR RAISES:
Warm Up: 1x5x10
Working: 1x7x10, 1x10x10 :o)

INCL DB CURL:
Warm Up: 1x17.5x10
Working: 1x22.5x6 2x25x6,6 :o)

CABLE CURL:
Warm Up: 17,5x10
Working: 1x32.5x10, 1x37.5x10 :o)

CARDIO #2: Stairmill level 7 30 minutes

**Have started using cissus...hoping it works!

BACK & HAMMIES B1 Jan 4 Tues

***I didn't have my last B workouts in my book so some of my weights are a little off I think...

Warm Up: bike 5 min

LAT PUKKDOWN UNDERHAND:
Warm Up: 1x50x10, 1x60x10
Working: 1x80x8, 2x100,8,8-these were solid 8's

TBAR ROW: Old school
Warm Up: 1x45x10
Working: 1x70x12, 2x90x8,8

DB DEADS:
Warm Up: 1x30'sx12
Working: 1x70x12, 1x75x10....ahh I was on 75/80's last time...

GOOD AM'S
Working: 165x12, 2x85x12,12

GLUTE HAM:
3x10 still think I'm using my arms too much...trying to comcentrate on slowly going down.

All and all pretty good workout...back on track...

CHEST & TRI B1 January 3rd 42 baby Monday

Warm Up: eliptical 5 min

SL INCL BAR PRESS: Smith machine
Warm up: 2x60x10,10
Working: 1x90x6, 2x80x8,8

INCL DB PRESS:
Warm Up; 1x20x10
Working: 2x40x10,9 no spot

FLAT FLY:
Warm Up: 1x10x15
Working: 1x20x12, 1x22.5x12

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 1x35x12, 1x40x10

DIPS:
4x10assistx10,10,10,8

CARDIO #1: Walk on an incline 30 minutes

LEGS B1 January 2 Sunday

Warm Up: 10 min bike

SQUAT: warm Up: 1x95x10
Working: 1x115x8, 1x135x8, 1x155x8-form not great on last 2reps
Can definately hit the 135's

HACK SQ:
Warm Up: 1x95x10
Working: 1x180x10, 1x200x10

SISSY: have to watch your new video again...flat foot seems too easy but only had 20lbs in backpack...not as sturdy as the one I should use...
Warm Up: 1xmex20
Working: 2x20x20,20,20

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

LEG PRESS:
Working: 1x180x20, 1x200x20...

All in all a good leg day...had 2 meals before hitting the gym...might make a difference in my strength....more food in me...
Tendonitis a little better in right elbow...but feeling old today...that run yesterday did me in...the outside of my hip aches...one knee aches...grumble grumble...wonder if I need new sneaks...that must be it! LOL!

HAPPY NEW YEARS JAN 1 2011! cardio

After enjoying some delicious dinner and a glass of vodka it was time to get my cardio on...

JOG 3 miles around lake took it slow but made it without stopping...

My tendonitis is CRAZY! DOn't know if it's just from Delt workout or sleeping funny tooo yowza...got my shipment from CCN and started taking Cissus today.

DELTS & BI'S A4 DEC 31 FRIDAY

WARM UP: eliptical 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10, 10
Working: 1x60x8, 2x70x7,8

SEATED SIDE LATERAL:
Warm Up: 1x12x10
Working: 1x15x10, 2x17.5x10,10
*down in weight but much betta form.

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12 1x17.5x10
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x15x12, 2x20x12,12

BAR CURL:
Warm Up; 1x30x10
Working: 1x50x6, 2x60x6,6

ROPE CURL: oops didnt write down...
Warm Up: 1x30x10
Working: 2x70x10,10 ??? can"t remember but think this is right!!