3/29 CARDIO ONLY

Extreme Circuit training: 1 hour-did pretty well for not being in class for 2 weeks! **My computer at home is kinda dead at the moment so I'm taking longer than normal to post my workouts...now to figure out my macros for the week!! ARGH! LOL!

3/28 B4 CHEST & TRI

Warm Up: Walkin that Dog! SLIGHT INCLINE BAR PRESS: Smiith Warm up: 2x40x10,10 Working: 3x80x8,8,8 this is soo tough but sooo good! INCL DB: Warm Up: 1x17.5x10 Working: 2x40x10,8 spotted 1x30x10 just because FLAT FLY: Warm Up: 1x12x12 Working: 2x25x12,12 spot last set but all me DIPS: Working: 4xmex12,12,12,11 :o) ROPE: Warm Up: 1x35x12 Working: 2x60x12,12 CARDIO #1 Walk Run with Dog 45 minutes

3/27 B4 LEGS

Warm Up: Walking the dog SQUATS: barefootin...wore wrong sneaks to gym.... Warm Up: 2x65x10,10 Working: 1x125x3, 1x140x3, 1x160x3,8 HACK: Warm Up; 1x90x10 Working: 2x210x10,10 SISSY: Working: 3x45x20,20,20 BAR LUNGE: Leg burnout and freaked about being in runners without lateral support. Working: 3x65x12,12,12 LEG PRESS: Working: 1x90x20, 1x110x20 Slow and Burning

3/26 BACK & HAMMIES B3

Warm Up: I musta done something but don't remember...lol DEADS: Warm Up: 2x65x10,10 Working: 1x135x5, 1x155x5, 2x175x5,10 LAT PULLDOWN PALMS UP: Warm Up: 2x60x10,10 Working: 3x100x8,8,8 *go up these were solid finally TBAR ROW: CYBEX Warm up: 1x45x10 Working: 3x85x8,8,8 feel like i wasn't getting a full range of motion with 95's... DB DEADS: Hands are KILLING me! Warm Up: 1x30x10 Working: 3x70x10,10, 5 50x5 I was strapped in but my hands aching! LOL! GOOD AM: Working; 3x85x12,12,12 GLUTE HAM: Again can't do at this gym SEATED LEG CURLS: 3x75x10,10,10

3/25 DSELTS AND BI's B3 Friday

Warm Up: dog walk

SIDE LAT:
Warm Up: 1x10x10

Working: 2x17.5x8,8 1x20x8 a lil rockin



HIGH INCL DB:
Warm Up: 1x15x10

Working: 2x40x10,10 help up last rep spot



FLOOR RAISE:
Warm Up: 1x5x10

Working: 2x10x10,10

SS
UPRIGHT CABLE ROW:
Warm Up; 1x40x10

Working: 1x60x10, 1x70x10



INCL DB:
Warm Up: 1x15x10

Working: 3x25x6,6,6 tried a 30 but wasn't happening



CABLE CURL:
Warm Up: 1x20x10

Working: 2x30x10,10



Felt pretty good bout this workout.

:o)

3/24 CHEST & TRI B3 Thurs

Warm Up: Squat: 3x65x10,10,10 and ofcourse am early am dog walk

SL INCL BAR PRESS:
Warm Up: 2x40x10,10'
Working: 3x80x8,8,8 :o)

INCL DB:
Warm Up: 1x17.5x10
Working: 2x40x10,8 spot up and on last set grumble

FLAT FLY:
Warm Up: 1x12x12
Working: 1x20x12, 1x25x12 :o)

DIP:
Working: Mex12,12,8,8
SS
ROPE:
Warm Up: 1x20x12
Working: 2x40x10,10

CARDIO #2: Run Walk 45 minutes

3/23 LEGS B3

Warm Up: dog walk

HACK SQUAT:
Warm Up: 2x50x10,10
Working: 2x200x10,10

SQUAT: both racks were being used so had to wait.
Warm Up: 2x65x10,10
Working: 1x115x5, 1x135x5, 2x150x5,9 if I had a spot I would've gotten 10 but I wimped out!

SISSY
Working: 3x45x20,20,20

BAR LUNGE:
Working: 3x75x12,12,12 legs burnt didn't go up

LEG PRESS:
Working: 1x180x20 OUT OF TIME! UGH!!!!! I am getting better with time though...just had a ton of errands to run this am...excuses excuses....
:o(

3/22 Off Day... Cardio Only

Well. I hope this counts...didn't make class since today is the only day that's nice enough to fix the um broken window from Houdini Dog...
Didn't do too bad for my first try at replaceing a window pane.
And brought the screen in to be fixed...1 project a day is fine for me.
Tomorrow it's replacing the blinds...heh heh...

CARDIO: 1 hour run a block walk a block
:o)

3/21 DELTS & BI'S B2

Warm Up: Dog Walk

SIDE LAT:
Warm Up: 1x8x10
Working: 3x17.5x8,8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 2x40x10,9 :o(

FLOOR RAISE:
Warm Up: 1x8x10
Working: 2x10x10,10
SS
UPRIGHT CABLE ROW:
Warm Up: 1x30x10
Working: 2x60x10,10

INCL DB:
Warm Up: 1x15x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x40x10
Working: 2x60x10,10

The pup is now crated...praying! LOL! He actually seems to like it...

3/21 BACK & HAMMIES Saturday

Warm Up: bike 5 min

DEADS: Deload
Warm Up: 2x65x10,10
Working: 1x125x5, 1x135x5, 2x145x5,10
**Lower back is a bit tight today...

LAT PULLDOWN PALM UP:
Warm Up: 2x60x10,10
Working: 1x90x8 2x100x8,8

TBAR ROW: Cybex
Warm Up: 1x45x10
Working: 2x90x10,8 1x80x10 ** Back is tight...didn't push it

DB DEADS: Ok finally doing these right
Warm Up: 1x25x10
Working: 1x40'sx10, 1x60'sx10 can go up

GOOD AM'S
Working: 1x75x12, 2x85x12,12

GLUTE HAM: This gym doesn't have a wide enough seat for me to get my knees on did seated leg curl
Working: 1x55x12 1x65x12, 1x75x12
I think those were the weights...I didn't write it down...ugh!

GOt sidetracked with an awol dog....ya...someone opened a cracked windo adn ate a screen while I was at the gym and imagine my surprise when I got a call from the Home Again peeps that someone had found my dog...ummm he was locked up in the house when I left?!?!
All is good.

3/20 LEGS B2

Warm Up: walking the dog...

SQUAT: Week 4 Deadload
Warm Up: 2x65x10,10
Working: 1x105x5, 1x115x5, 1x125x5,10...should of kept going...

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

SISSY:
Working: 1x35x20, 2x45x20,20

BAR LUNGE:
Working: 1x75x12, 2x85x12,12 a little ugly towards end but did it

LEG PRESS: Lying Down
1x8x20, 1x10x20 have no idea what that weight means...

CHEST & BI's B2 Gorgous Friday March 18

Warm UP: walkin the dog :o)

SLIGHT INCLINE BAR PRESS:
Warm Up: 2x40x10,10
Working: 2x70x8,8 1x80x6

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

FLAT FLY:
Warm Up: 1x12x12
Working: 1x20x12, 1x22.5x12

DIPS:
Working: 4xmex10,9,10,10

ROPE:
Warm Up: 1x40x10
Working: 1x60x12, 1x70x11

pretty happy with workout...trained with Liz and she did legs yesterday...figure I could use a day of carbs before I tackle them anyhoo! LOL!
:o)

3/17 Happy St. Patty's Day! Off/Cardio

Well I didn't make it to my class this am...have been burning the candle at both ends...
Walked the dog
took a half hour cat nap...

Then off for a jog with Butta....
he did pretty well for a slow half hour jog...then it was a walk n jog...
he needs to build up his stamina...and I have no doubt he will..
he'll be a great cardio pal!
:o)

3/16 DELTS & BI'S B1 Wednesday

LATE NIGHT WORKOUT....EXHAUSTED....Didn't over push it...all kids in gym no one I trusted to spot me.

Warm Up: Squats 3x65x10,10,10

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

HIGH INCL DB PRESS:
Warm Up: 1x15x10
Working: 2x35x10,10

FLOOR RAISE:
Warm Up: 1x8x10
Working: 2x10x10,10
SS
CABLE ROW:
Warm Up: 1x30x10
Working: 3x50x10,10

INCL DB:
Warm Up: 1x15x8
Working: 3x25x6,6,6

CABLE CURL:
Warm Up:1x10x10
Working: 2x16.5x10,10

all good very tired though...need to catch up on sleep...and cardio!!

3/15 HAMMIES & BACK B1

OK I ran out of time...got called into work early...still working on getting my schedule together with the dog...

Warm Up: Dog walk n 3x65x10,10,10 squats

DEADS:
Working: 1x155x5, 1x175x3, 2x195x1,3

LAT PULL DOWN PALMS UP:
Warm Up: 2x50x10,10
Working: 3x90x8,7,7

TBAR ROW:
Warm Up: 1x45x10
Working: 3x90x8,7,8

GOOD MORNING:
3x65x12,12,12

Had to go! :o(

3/14 CHEST & TRI B1 Monday

Warm Up: dog walk n 3x65x10,10,10squats

SL INCL BAR PRESS: SMITH MACHINE (weight added only)
Warm Up: @x40x10,10
Working: 1x70x8, 2x80x7,7

INCL DB:
Warm Up: 1x20x12
Working: 2x40x10,8 grr

FLAT FLY:
Warm Up: 1x12x12
Working: 1x20x12, 1x25x12

DIPS:
Working: 4xMex11,11,11,9

ROPE:
Warm Up: 1x30x12
Working: 2x70x12,12

Alll good. Knees are alot better today, the stairs and me bending down to get something from under the sink and straightening back up were deadly...don't know if it was from Squats or the walking in chucks...

B1 LEGS 3/12 Sunday

Warm Up: Bike 5 min

SQUAT:
Warm Up: 2x65x10,10
Working: 1x135x5, 1x150x3, 1x170x1, 1x170x5 :o) pretty sure my form was good. Had a spotter but didn't need him.

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

SISSY SQ: ooops forgot backpack
Working: 1x20x10, 2x25x10,10

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

LEG PRESS: Slow n steady but screwed up..forgot to put another 45 on...
Working: 2x135x20,20 ugh...lol

All good. Impressed with my squats. Knees killing me but don't know if it's from workout or walking 4 miles in my chuck traylors with Butta and a friend! :o(
Will do my check in in the am...finally got my scale.
:o)

3/12 OFF

Off day. diet good. will check in tomorrow. crud don't have my scale at the bf's ugh..
Walked close to 10 miles with the dog today! lol
Having trouble getting used to adding the dog's life into my own. it will settle down once we have a schedule! :o)

3/11 DELTS N BI'S A4

Warm Up: eliptical 5 min

SEAT BAR PRESS: Smith
Warm Up: 2x20x10,10
Working: 2x60x8,8 1x70x6 all me

SIDE LATERALS
Working: 3x15x10,10,10

FR RAISE:
Warm Up: 1x12x12
Working: 1x15x12, 1x17.5x12
SS
REAR DELT
Warm Up: 1x12x12
Working: 2x12x12,12

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

ROPE CURL:
Warm Up: 1x40x10
Working: 2x70x10,10

CARDIO #3
Walking on an incline 30 min

3/10 CARDIO 2 & BACK N HAMMIES A4

AM
EXTREME CIRCUIT TERAINING TABATA: Killed it well maybe not really but did GREAT! Loved the jumps with 95lbs on the Hex...killer!!

PM:
WArm Up: Squats 3x65x10,10,10
DEADS:
Warm Up: 2x65x10,10
Working: 1x145x3, 1x165x3, 1x185x3, 1x185x6

LAT PULLDOWN WIDE:
Warm Up: 2x55x10,10
Working: 1x85x8, 1x90x8 ugly 1x85x8-1x55x10

BENCH ROW:
Working: 1x40x8, 2x35x10,10

LYING LEG CURL:
Warm Up: 1x45x10
Working: 3x70x10,9,9

SINGLE:
Working: 1x20x12,1x25x12, 1x30x11

AT night exhausted...body dead...not much sleep over the last 2 nights due to worrying about getting the dog and the first night with the dog home...
All is perfect....

March 9-Ummm an emergency day

Saved a Dog today got pretty lost in Brooklyn...did alot of walking once back home.
A fabulous but Stressful Day!
Butta is now a member of the fam!
And my soon to be cardio partner in crime!!

3/8 CHEST & TRI Cardio #1 A4

Day 2 back on All Out:

Warm Up: Jump rope 5 min 3x65x10,10,10 squats

INCL DB:
Warm Up; 2x17.5x10,10
Working: 1x40x8, 2x45x8,8 all me

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 ;o(

CHEST DIP:
3xmex11,11,10

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x45x8, 1x40x10

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

CARDIO:
10 minstairmill
12 min bike 1min intervals
8 min Walking on incline
Kinda bored today with cardio so I bopped around...didn't take class running to late...
Wahh! :o)

3/7 LEGS Monday (a4)

Warm Up: Bike 10 min

SQUAT:
Warm Up: 2x65x10,10
Working: 1x125x3, 1x140x3, 1x160x3, 1x160x8

FRONT SQUAT:
Warm UP: 1x45x10, 1x65x10
Working: 1x95x8, 2x105x8,8

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x125x10, 1x135x10

LEG EXT:
Warm Up:1x65x10
Working: 3x110x10,10,10 full extension on all but last rep in last set..burn

Didn't go back to the gym...should've for split squat n leg press.

Tomorrow is Chest and Extreme Class so I will cut myself a deal. lol

3/5 BACK & HAMMIES A3 Saturday

Warm Up: eliptical 5min
DEADS:
Warm Up: 2x95x10,10
Working: 1x135x5, 1x155x5, 1x175x5, 1x175x8 can someone say I'm getting man hands..ugh...callouses...

LAT PULLDOWN WIDE:
Warm Up: 2x654x10,10
Working: 2x90x8,8 1x100x7

BENCH ROW:
Warm UP: 1x25x10
Working: 3x40x10,10,10 last one ss1x25x10

LYING LEG CURL: Why are these soooo tough for me?!
Warm UP: 2x50x10,10
Working: 3x60x10,10,10

SINGLE LEG CURL:
Working: 1x10x12, 1x15x12, 1x20x12

Pretty decent..would've liked to get 10 deads...darnit!
:o)
My scale battery died...have to go to target to get one...didn't feel like dealing with the mall today! UGH!

3/4 DELTS & BI's (A3) Friday

Warm Up: eliptical 5 min

SEATED BAR PRESS: SMITH just using weight added...
Warm Up: 2x20x10,10
Working: 2x60x8,8 1x70x6 spotted

SEATED SIDE LATERALS: good form
Warm UP: 1x12x10
Working: 2x15x10,10

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

BAR CURL:
Warm Up: 1x30x10
Working: 3x50x6,6,8 the 60 was yuck form...paying attention...needed a 55.

ROPE CURL:
Warm UP: 1x40x10
Working: 1x70x10, 1x80x8plus1x50x8 :o)

CARDIO #3:
Walking on an incline 3.5speed 8-9 incline 30 min

Think my arms are dead from my class yesterday...I decided to give my legs a break for another day before hitting hammies.

3/3 CHEST & TRI & CARDIO Thurs

Warm Up: bike: 5 min

INCL DB:
Warm Up: 2x20x10,10
Working: 2x45x8,8 1x50x6 SPOTTED

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 yuck ugly spotted :o(

CHEST DIP:
Working: 3xmex10,10,10

TRIPRESS:
Warm Up: 2x50x10,10
Working: 1x70x10, 1x80x10, 1x90x10 :o)

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

CARDIO #2: One Hour Tabata Class: Killer! Did pretty awesome! :o)

3/2 LEGS (A3) 1st 531 Wed

Warm Up: elicptical 5 min
SQUAT:
Warm Up: 2x65x10,10
Working: 1x115x5, 1x135x5, 1x155x5 1x155x8 :o)

LEG EXT: wondering if I went to light...want to make sure I do the full extension as I did with you.
Warm Up: 1x60x10
Working: 1x80x10, 2x100x10,10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 3x125x10,10,10

______
Had to come back at night to finish workout. :o)

Warm Up: Bike 5 min

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x105x8,8 eh...

SPLIT SQUAT: did it the way I did with you again..better form knee to ground
Working: 1x65x12, 1x75x12, 1x85x10 dead legs

LEG PRESS:
Warm Up: 1x90x10
Working: 2x180x20,20

I think I did pretty well. Had a spot on squats if needed but was all me.

3/1 Happy March!! Cardio Only

Extreme Circuit Training: 1 hour

Awsome class...have finally mastered well sort of the oblique station:
feet on ball in plank position and raising one arm then the other! YAY!

Low carb Day

2/28 Monday DELTS & BI's A2

Warm Up: squats 3x65x10,10,10 & 10lb shoulder press, flys, shrugs

SEATED BAR PRESS: SMITH
Warm Up: 2x30x10,10
Working: 1x60x8, 2x79x8,7 1x50x8 just because

SEATED SIDE LAT:
Working: 1x15x10, 2x20x8,8 1x15x10

FR RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x17x5x12, 1x12x10
SS
REAR BENCH ROW: finally correct here
Warm Up: 1x10x12
Working: 3x12x12,12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x50x6, 1x55x6 1x60x5

ROPE CURL:
Warm Up: 1x40x10
Working: 2x70x10,10

2/27 Sunday Back & Hammies A2

Warm Up: bike 10 min

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x100x6, 1x80x8, 2x90x8,7

DEADS:
Warm Up: 1x95x10
Working: 1x185x6,7,7 :o)

BENCH ROW:
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x65x10,10,10

SINGLE LEG CURL:
Working: 1x10x12, 1x20x10,10
Hate this machine at NYSC...left leg was givin me trouble... :o)

2/26 LEGS Saturday A2

Cardio2: walking incline 30 minutes

Leg Workout with the master: Ya you killed me!

2/25 Friday Chest & Tri A2

Warm Up: eliptical 5 minutes

INCL DB:
Warm Up: 2x20x10,10
Working: 3c45x8,8,8 help up and last rep

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 (spot)

CHEST DIP: ALL ME
Working: 3xmex10,9,9

TRI PRESS:
Warm Up: 2x60x10,10
Working:1x80x10, 1x90x9

DB EXT:
Warm Up; 1x15x12
Working: 2x20x12,11