4/27 Cardio only soo far...

Had to be in super early today for promos with Big Mama (KC) but alas she's running SUPER Late..So I got in a half hour of cardio today...biking intervals for 15 minutes and walking on an incline for 15.
I weigh 9 stone....I like the stone system..heh heh...
if she gets here and then leaves I'll go back to the hotel for a nap na workout.
:o)

ok I have alot of catching up t do but forgot my log

4/26

A little leg workout...the gym downstairs doesn't have much but enough to get something in...the weights only go up to 15kg.

WARM UP BIKE 10 min

Box Squats 5x10

SQUATS with DUMBELLS:

3x15kg x15,15,15

SEATED LEG PRESS MACHINE:

Warm Up: 1x80x10

Working: 3x140x10,10,10

LEG EXTENSIONS:

Warm Up: 1x80x10

Working: 3x120x10,10,10

SUMO SQUATS:

Warm Up: 1x10kgx15

Working: 3x15kgx15,15,15

WALKING LUNGES:

Working: 3x10kgx12,12,12

4/19 Cardio Only

Finally got back to my Extreme Class-SOOO Love it!! Kicked Bootie! :o)

April 18 DELTS & BI's C3

Warm Up: dog walk n 5lb flies, presses and shrugs
DB PRESS: No spot again warmed u with dumbells but moved on to nautilis machine :o( Warm Up: 2x15x10,10 Working: 1x80x8, 1x85x8, 1x90x6 1 ARM LATERAL RAISE: Warm Up: 1x10x10 Working: 1x15x10, 1x20x8 SEATED READ DELT: Warm Up: 1x30x12 Working: 1x60x12, 1x67.5x9.5 uhg SS UPRIGHT ROW: Warm Up: 1x30x12 Working: 2x50x12,12 HAMMER CURL: Warm Up: 1x12x10 Working: 3x30x6,6,6, CLOSE CURL: Warm Up: 1x30x10 Working: 2x50x10,10 Pretty solid. :o)

April 17 Back & Hammies (C3 week1-531)

Warm Up: bike DEADLIFT: Warm Up: 2x65x10,10 Working: 1x145x5, 1x165x5, 2x185x5,10 yes! PULL UP: Sucking at these dunno why?! Working: 4x35assistx10,10,9,10 BENT ROW: Warm Up: 1x65x10 Working: 3x125x8,8,8, ROPE PULLDOWN: Warm Up: 1x50x10 Working: 2x70x8,8, STIFF DEADS Working: 1x155x12, 2x165x12,12 DB LEG CURL: Warm Up: 2x25x10,10 Working: 1x35x10, 2x40x8,8 Hammies screamin after my 4 mile walk with Butta! LOL! My gf didn't place well in her show. It happens...thought she looked good-very symetrical but flat...the competition was tough.

4/15 CHEST & TRI C3

Warm Up: dog walk & 3x45x10,10,10 squats-legs tight today FLAT DB PRESS: Warm Up: 2x20x10,10 Working: 3x45x8,8,8 spotted but mostly me SL INCL DB PRESS: Warm Up: 1x20x10 Working: 2x40x10,10 spot but try to go up next time FLAT BAR: I sooo suck at this Warm Up: 1x45x10 Working: 2x105x8,8 spotted CLOSE PRESS: Warm Up: 2x45x10,10 Working: 2x75x10,10 last set spotted-didnt want an incident like last time! LOL REV PRESSDOWN: Warm Up: 1x35x12,12,11 pretty good workout. :o)

4/14 LEGS C3 & (Week 1 531)

Warm Up: my day SQUAT: Warm Up: 1x45x10 2x65x10,10 Working: 1x125x5, 1x140x5, 2x160x5, 8 if I had a spot i would've gone for at least one more.. LEG PRESS: Warm Up: 1x90x10 Working: 1x180x8, 2x230x8,8 diff machine...who knows maybe the base weight is less. LEG EXT Working: 3x120x10,9,10 WALKING LUNGES: Working: 3x60x12,12,12 FRONT SQUAT: Working 2x55x30,30 yowza lol

4/12 DELTS & BI'S C2

Warm Up: a long day! LOL-light presses, flys DB PRESS: USed Delt machine-do not trust the highschool boys Warm Up: 2x20x10.10 Working: 1x70x8, 2x80x8,8 1 ARM LATERAL RAISE Warm Up: 1x3.75kgx10 Working: 2x3.75kg+5lbsx10,10 SEATED REAR DELTS:ok either I'm really weak tonight or these machines are calibrated differently than the other gym...think it might be me though Warm Up: 1x30x12 Working: 2x50x12,12 SS UPRIGHT ROW: Warm Up: 1x30x12 Working: 2x50x12,12 HAMMER CURL: Warm Up: 1x12,10 Working: 3x30x6,6,6 CLOSE CURL: SOooo not happening tonight?! My wrists/hands are all weird and exhausted Warm Up: 1x30x10 Working: 2x40x10,10 UGHUGH....I'm falling apart at the seams lol! No not really but my itty bitty bones/tendons are not liking the big girl weights?!?

4/11 (DELOAD) HAMMIES & BACK (C2)

Warm Up: usual walk DEAD LIFTS: Warm Up: 2x65x10,10 Working: 1x125x5, 1x135x5, 2x145x5,12 PULL UP: Sucked Working: 4x35lb assist: 12,11,10,9 UGH BENT OVER ROW: Warm Up: 1x45x12 Working: 3x125x8,8,8 go up hands are dead!! ROPE PULLDOWN: Warm Up: 1x30x12 Working: 2x75x10,10 STIFF LEG DEADLIFT: Working: 1x135x12, 2x155x12,12 DB LEG: Warm Up: 2x20x10,10 Working: 3x35x10,10,9

4/9 CHEST & TRI C2

Warm Up: doggie walk FLAT DB PRESS: No spot but time to go up Warm Up: 2x15x12,12 Working: 3x40x8,8,8 SL INCL DB PRESS: Warm Up 1x17.5x10 Working: 3x40x10,10,10 spot FLAT BAR: Warm Up: 1x45x10 Working: 2x105x8,8 spot ugh CLOSE PRESS: Warm Up: 1x45x10 Working: 2x75x10,9 oops bar ended up on me...lol got stuck! but all good got saved REVERSE PRESS DOWN: Warm Up: 2x45x10,10 Working: 2x75x10,9

4/8 LEGS C2

Warm Up; dog walking/running SQUATS: DEADLOAD Warm Up: 2x45x10,10 Working: 1x105x5, 1x115x5, 2x125x5,12 LEG PRESS: Warm Up: 1x90x10 Working: 3x180x8,8,8 LEG EXT: Working: 3x110x10,10,10 burn WALKING LUNGE: (Hobbling lunge?!) Working: 3x60x12,12,12 FRONT SQUAT: ok for the first time I did these really well and didn't give up. 1x45x30, 1x55x30 :o) Jelly Legs ***Q for you joe- I've done week 1 2x and added 10lbs on my 1RM What's next?!?!? My 1RM SQUAT is now well I did 175 and then got it for5 My 1RM DEADLIFT was 205 and I got it for 3. Whats next?!?!? :o) I really want to do 260 on my deadlift..... :o)

4/7 CARDIO ONLY

AWESOME TABATA CLASS: Butt kicked!

4/6 DELTS & BI's C1

Warm Up: walking the dog and a few 10lb shoulder stretches DB PRESS: Spotted Warm Up: 2x17.5x10,10 Working: 3x40x8,8,8 1Arm Cable Lateral Warm Up: 1x10x10 Working: 2x15x10,10 (1x20x5-just testing) SEATED REAR DELT Warm Up: 1x30x12 Working: 2x60x12,12 SS UPRIGHT ROW: Warm Up: 1x30x12 Working: 2x55x10,10 HAMMER CURL: Warm Up: 1x15x10 Working: 1x25x6, 2x30x6,6 CLOSE CURL: Warm Up: 1x30x10 Working: 2x55x10,10

4/5 BACK & HAMMIES

Do I hear teh rocky theme song?! LOL! Warm Up: work DEADS: Warm Up: 1x45x10, 2x65x10,10 Working: 1x155x5, 1x175x3, 2x205x2,3 PULL UPS: machine broken unassisted...soooo lame Working: 4xm2x4,4,4,4 BENT OVER ROW: Warm Up: 1x65x10 Working: 1x115x8, 2x135x7,7 ROPE PULLDOWN: Warm Up: 1x45x10 Working: 1x75x8,1x85x8 STIFF LEG DEADS: Ok my legs are jello Working: 3x135x12,12,12 DB LEG: Warm Up: 2x20x10,10 Working: 3x30x10,10,10 WHoot Whoot! I did it!~Now what?!??! LOL!

April 4th CHEST & TRI'S C1

Warm up: I'm walkin always walkin the dog! FL DB PRESS: Warm Up: 2x17.5x10,10 Working: 3x40x8,8,8, SLIGHT INCL DB PRESS: Warm Up: 1x17.5x10 Working: 2x40x10,10 last set spotted FLAT BAR: Soo I don't have chains...just plain should I try a band?! Warm Up: 1x45x10 Working: 2x95x10,10 last set spotted CLOSS PRESS: Warm Up: 1x45x10, 1x55x10 Working: 2x65x10,10 REV PRESSDOWN: Warm Up: 1x20x12 Working: 1x30x12, 2x35x12,12 Pretty decent. :o)

April 3rd took off

LEGS C1 April 2 Saturday

Warm Up: can you guess...that darn banana eating dog! OK SO THIS IS MY SECOND RUN HERE AND I ADDED 5lbs on my max squat. Shoulda added 10 and would have if I had someone who I could trust to spot me the spotter that I had sucked! was all in my arm pits and wasn't getting as low as me so he kept pushing me off balance. UGH! SQUAT: Warm Up: 1x45x0, 1x65x10 Working: 1x135x5, 1x150x3, 1x175x1,5 ohhh yeah thats right haha LEG PRESS: Sucked at these today... Warm Up: 1x90x10 Working: 1x250x7, 2x230x8x8 LEG EXT: Full ext WORKING: 3x110x10,10,10 WALKING LUNGE: Bar on back Working: 1x50x12, 2x60x12,12 did squats FR SQUAT: No squat racks held weight agai chest and did Squats Working: 1x25x30, 1x35x30

4/1 DELTS & BI'S B4

Warm Up; The dog...he gets walked more than any dog I know! SIDE LAT: Warm Up: 1x10x01 Working: 1x20x8 ugly, 2x17.5x8,8 HIGH INCL DB PRESS: Spotted Warm Up; 1x20x10 Working: 2x40x10,10 FLOOR RAISE: Warm Up: 1x5x10 Working: 2x10x10,10 yowza today SS UPRIGHT CABLE ROW: Warm Up: 1x40x10 WOrking: 2x70x10,10 INCL DB: Warm Up: 1x12x10 Working: 3x25x6,6,6 CABLE CURL: Warm Up: 1x30x10 Working: 2x60x10,10 mmm mighta done 70 but can't remember!! think I did and didn;t write it down! OOPS!

3/31 BACK & HAMMIES B4

Warm Up: I'm a dog walker DEADS: Warm Up; 2x65x10,10 Working: 1x145x3, 1x165x3, 1x185x3,8 yeah baby LAT PULLDOWN PALM UP: Warm Up; 2x60x10,10 Working: 1x110x6, 2x100x8,8 TBAR ROW: Old School Warm Up: 1x45x10 Working: 3x90x8,8,8 DB DEADS: Warm Up: 1x30x10 Working: 2x70x10,10 **This is pretty hard for me..knocking my self with weights GOOD AM: Working: 1x85x12, 2x95x12,12 GLUTE HAM-No can do at this gym...SEATED LEG CURLS: Working: 1x80x12, 2x85x10,10