2/24 CARDIO ONLY DAY

Extreme Interval Class.
I love this class! LOL! 1 hour.
:o)

2/23 DELTS & BI's A1 Wednesday

Warm Up: bike 5 min

SEATED BAR PRESS: SMITH MACHINE
Warm Up: 2x40x10,10
Working: 2x60x8,8 1x70x6 :o(

SEATED SIDE LAT:
Working: 2x12x10, 1x15x10

FR RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x20x12,12

BAR CURL:
Warm Up; 1x30x10
Working: 1x50x6, 2x55,6,6

ROPE CURL:
Warm Up: 1x30x10
Working: 1x50x12, 1x60x10

posing 15 minutes...feeling pretty good this week. :o)

2/22 BACK & HAMMIES A1

WARM UP: Bike 10 min

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 2x90x8,7 1x80x8

DEADS:
Warm Up: 1x95x10
Working: 1x155x8, 1x175x8, 1x195x4 1x135x8 holy mackral...ok I am gonna try this first next time

BENCH ROW:
Working: 1x45x10,10,1o

LYING LEG CURL: diff machine than normal
Warm Up: 1x40x12
Working: 1x50x10, 2x65x10,10

SINGLE LEG CURL: diff machine than normal-left leg was not happy... :o(
Working: 3x20x10,10,10

Pretty happy wiht the workout.

Feb 21 Monday CHEST & TRI A1

Warm Up: Cybex Arc Trainer 5 min

INCL DB:
Warm Up: 2x17.5x10,10
Working: 1x40x8, 2x45x8,8 spotted up and last rep

FLAT BAR: Don't want to be annoying...Smith machine today....
Warm Up: 1x30x10
Working: 1x70x10, 1x80x8 this was weight on bar don't know if machine bar has a little weight to it

CHEST DIP:
Working: Mex9,10,10

TRI PRESS: Ohhhh Joe****what is this again?!?! UGH Why do I never remember my tri exercises>!?!
Warm Up: 2x30x10,10
Working: 2x40x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x17.5x12, 1x20x12

Not bad...forget how strong I am...heh heh...should'a tried 50's on the incline with a spot.
:o)
Working: 2x40x10,10

2/20 Sunday LEGS A1

Warm Up: bike 6min

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 3x105x8,8,8 ok...6 deep last 2 gettin there

LEG EXT:
Warm Up: 1x65x10
Working: 1x125x10, 1x145x10, 1x155x10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 1x135x10...1x105x10, 1x125x10 frelt like i didn't get low enuff on my first set...125's were good

SPLIT SQUAT:
Working: 1x95x12, 2x105x12,12 :o) a little ugly but not bad

LEG PRESS: not my usual machine it was horizontal
Working: 1x6x20, 1x8x20

Pretty good leg workout...
:o)

2/19 DELTS & BI Saturday C4

Warm Up: Bike 10 minutes

DB PRESS:
Warm Up: 2x20x10,10
Working: 2x40x8,8 spotted by an idiot...1x35x8

1 ARM CABLE:
Warm Up: 1x9kgx10
Working: 2x16kgx10,10

SEATED READ DELT:
Warm Up: 1x35x12
Working: 2x60x10,10
SS
UPRIGHT ROW:
Warm Up: 1x35x12
Working: 1x50x12, 1x55x12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x30x5,5

CLOSE ROW:
Warm Up: 1x30x10
Working: 2x50x8,8, :o(

All in all a good workout
Had a GREAT posing class thank you!
:o)

2/18 BACK & HAMMIES C4 Friday

Warm Up: Bike Ride 10 min
Back at NYSC different machines than I'm used to.

PULL UP:
Working: 4x6(?)x10,10,10,8

BENT ROW:
Warm Up: 1x65x10
Working: 1x125x8, 2x135x8,8 feel better about these today

ROPE PULL DOWN: Used handels on some machine I can't remember the name of...
Warm Up: 1x75x1-
Working: 3x155x8,8,8

STIFF DEADLIFT:
Working: 1x120x12(warmed up) 1x155x12, 2x165x12,11 :o)

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,9

pretty happy with workout

Feb 17 Cardio only

Cardio #3
Extreme Circuit Training 1 hour
did pretty well!
:o)

2/16 CHEST & TRI

Warm Up: Eliptical 5 min
FLAT DB PRESS:
Warm Up: 2x20x10,10
Working: 2x40x8,8 1x45x7 went down but ok

SL INCL DB PRESS:
Warm Up: 1x20x10
working: 2x40x10,10

BAR:
Warm Up: 1x55x10
Working: 1x85x10, 1x95x10 :o)

CLOSE PRESS:
Warm Up; 1x45x10, 1x55x10
Working: 1x65x10, 1x75x10 :o)

REV PRESSDOWN:
Warm Up: 1x50x12
Working: 1x75x12, 2x85x11,11

Good workout. Have started taking a glutamaine (SP?) pill with my cissuss and I think it's helping me elbow. really hasn't been too bad this week.
:o)

2/15 LEGS C4 Tuesday

AM CARDIO: Extreme Circuit Training: 1hr CARDIO #2
I did AWESOME IN CLASS TODAY!!

LATE NIGHT WORKOUT:
Warm Up: bike 5 min

SQUAT:
Warm Up: 2x65x10,10
Working: 3x145x10,10,10

LEG PRESS:
Warm Up: 1x95x10
Working: 1x250x8, 2x270x8,8

LEG EXT:
Working: 3x180x9,8,8

WALKING LUNGE:
Working: 3x75x12,12,12

FR SQUAT:
Working: 1x45x30, 1x55x25 :o(

Not bad for a late night workout though.

2/13 DLTS & BI'S C3

Warm Up: cybex 5 min
DB PRESS:
Warm Up: 2x20x10,10
Working: 1x35x8, 2x40x8,8 spot to get up

1 arm cable:
Warm Up: 1x5lbx10
Working: 1x10lb...not happening...moved to another machine...1x3.75kg+5lbx10, 1x3.75kg+10x8

SEATED REAR DELT
Warm Up: 1x40x12
Working: 2x50x12,12
SS
UPRIGHT ROWS:
Warm Up: 1x40x12
Working: 2x50x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x27.5x6,6

CLOSE ROW:
Warm Up: 1x30x10
Working: 2x50x8,8 :o(

OK not too bad...bi's just done...tendonitis is so so...a little better I think though.

CARDIO #1: Jog Walk 40 minutes it was warmer and I was inspired to put on my joggers!

2/10 CARDIO ONLY much to my dismay

EXTREME CIRCUIT TRAINING 1 HR

Exhausted after work and just couldn't get back to the gym...
The Egypt Stand By's are killing me! LOL! But hey I'll take the over time...
just LONG BUSY BUSY Days

2/12 BACK & HAMMIES C3

Warm Up: bike 5 min & squats: 3x65x10,10,10

PULL UP:
Working: 1xmex8 4x25x11,11,10,9

BENT ROW: Not feeling good about my form here....
Warm Up: 1x95x10
Working: 3x125x8,8,8

ROPE PULLDOWN-seated dual handel pulldown...all lat machines being used
warm up: 1x35'sx10
working: 2x42.5x10,10 1x50x7

STIFF DEADS BAR: I think I had a lucky break that time I got 175...argh...not feeling it today hammies tight
Working: 3x165x12,11,10

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 3x35x10,10,9 argh..why are these soooooo hard?!!??!

ALL IN ALL A GOOD WORKOUT A LITTLE BUMMED ABOUT THE STIFF LEG DEADS

2/11 CHEST & TRI C3

Warm Up: bike 5 min and squat 3x95x10,10,10
LATE NIGHT WORKOUT: ARGH

FLAT DB PRESS:
Warm Up: 2x20x10,10
Working: 3x45x8,8,7

SL INCL DB PRESS:
Warm Up: 1x20x10
Working: 2x40x9,9

BAR: Used the horozontal bench machine add 18lbs to weight
Warm Up: 1x50x10
Working: 2x70x9,8 :o(

CLOSE PRESS:
Warm Up 2x40x12,12
Working: 1x60x10, 1x65x10

REV PRESSDOWN:
Warm Up: 1x25x12
Working: 1x35x10, 2x30x12,12 :o)
Lowered weight but good form!!

OK not a bad workout for a night time workout....if there was someone I could ask to spot me I might've done a bit better but it was me and 10 highschool boys and quite frankly I felt a wee bit cougarish! LOL!!

2/9 LEGS Wed C3

Warm Up: bike 5 minutes
SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x145x10,10

LEG PRESS:
Warm Up: 1x90x10
Working: 1x230x8, 1x280x8 felt like I wasn't getting low enough...2x250x8,8


LEG EXT:
Warm UP: 1x50x10,
Working: 3x180x9,8,8

WALKING LUNGE: I lamed out on these...
3x65x12,12,12

FR SQUAT:
2x65x20,20

feel like I had a lame ending to a great workout... the walking lunges have been killing me lately....got to push harder...

2/8 Cardio only #2

Extreme Circuit Training...reminder to self do not drink coffee just before this class ugh!! lol
The first round of the circuit was not fun!

DELTS & BI's C2 Feb 7 Monday

Warm Up: cybex 5 min 3x95x10,10,10 squat

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

1 ARM CABLE:
Warm Up: 1x2.75kgx10
Working: 2x3.7kgx10,10 1x3.7kg plus 5lbsx10

SEATED REAR DELT:
Warm Up: 1x40x12
Working 2x60x10,10
SS
UPRIGHT ROW:
Warm Up: 1x40x12
Working: 2x50x12,12

HAMMER CURL:
Warm Up: 1x12.5x10
Working: 1x22.5x6, 2x25x6.6

CLOSE ROW:
Warm Up: 1x30x10
Working: 1x40x10, 1x50x8 :o(

ok workout...missed a meal yesterday...got up late and was just off all day....
:o)

BACK & HAMMIES: C2 Feb 6 Sunday

Warm Up: cybex 5 min 3x95x10,10,10 squat

PULL UP:
Working: mex7, 2x25x10,10, 2x20x9,9

BENT ROW:
Warm Up: 1x95x10
Working: 1x135x6, 1x115x8, 2x125x8,8

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

STIFF DEADS: grumble grumble
Working: 1x175x5...ugh...1x155x12, 2x165x12,12

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 3x35x8,8,8
these are sooo darn hard for me it's crazy!

OK..workout so so but last night was my cheat night...had a little vino and eggplant parm n real pasta...didn't over eat...2 glasses of wine and I'm walloped...paid the price for it in the gym today!

CHEST & TRI'S C2 FEb 5 Saturday

Warm Up: Bike 5 min/squat 3x95x10,10,10

FL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x6,8 *45's spotted 1st spotter kinda sucked last one betta

SL INCL DB PRESS:
Warm Up: 12x20x10
Working: 1x35x10 1x40x8 think I was spotted...can't remember

FLAT BAR:
Warm Up: 1x65x10
Working: 2x95x10,10 spotted

CLOSE PRESS: finally did right I think...
Warm Up: 1x30x10
Working:2x60x10,10

REVERSE PRESS DOWN
Warm Up: 1x20x01
Working: 3x35x10,10,10

CARDIO #3: Walking on incline incline 8 speed 3.5 30 min

LEGS C2 Feb 4, Friday

Warm Up: cybex 5 min
SQUAT:
Warm Up: 2x65x10,10
Working: 4x135x10,10,10 very solid squats...

LEG PRESS: This was on a machine lying down...I didn't like it AT ALL!
Warm Up: 1x7x10
Working: 1x10x8, 2x11x8,8
have no idea what the weight was...

LEG EXT:
Working: 3x175x10,10,9

WALKING LUNGE: used dumbbells...no where for me to walk with barbell on shoulders
3x35'sx12,12,12

FR SQUAT:
1x45x30, 1x55x30


Ok workout...

DELTS & BI'S C1 DFeb 2 Wednesday

Warm Up: Delt stretches...late workout...

DB PRESS: Seated
Warm Up: 2x20x10,10
Working: 1x35x10 2x40x8,8 (help on 40's getting up)

1 ARM CABLE CURL:
Warm Up: 1x2.5x10
Working: 2x7.5x10,10

SEATED REAR DELT
Warm Up: 1x40x12
Working: 1x60x11, 1x50x12
SS
UPRIGHT ROW:
Warm UP: 1x40x12
Working: 1x60x10, 1x50x12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 1x27.5x5, 1x25x6

CLOSE CURL:
Warm Up; 1x20x10
Working: 1x40x10, 1x50x8

OK still having tendnitis issues...in the am my arm was throbbing when I woke up...UGH! My body hates me....workout was so so...not happy with strength...but maybe i was sloppy the last time I did the C rotation...a bit frustrated...
On a good note...eating has been great...no chocolate for 4 days...I've been going over the fat a little but not too much...anyhoo...I believe my metabolism has kicked back in...running warm which is nice when it's chilly...unless I'm beginning the change!! LOL!

BACK & HAMMIES (C1)Feb 1 Tuesday

AM CARDIO: 1 hour extreme circuit training class

NIGHT WORK OUT: Grumble Grumble
Warm Up: Bike 5 min

PULL UP:
Working: 1xmex7 4x20 assistx10,10,10,9

BENT ROW
Warm Up: 1x95x10
Working: oops 2x135x8,7 thought I had 125 on bar...couldn't figure out why on earth I was struggling... 2x115x8,8
**Sooo does it matter if I'm underhanded or over handed?!

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

STIFF DEADLIFTY BARBELL:
Working: 2x175x10,9,8 ugh 1x135x10 just because

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 3x30x10,10,10
why do I struggle sooo much to get a 35 up?!?!?!? UGH!

OK workout..not great...none of mine have been great lately...eating has been clean...chocolate out of diet for 3 days... :o) On Macros...

I think that class really wears me out...I do push myself hard...or maybe thats an excuse...UGH!
Will be working out again tonight...not happy bout that...
:o)