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)

5/22 CHEST & TRI A4

Warm Up: eliptical-worked out with Liz today

INCL DB: SPOTTED
Warm Up: 2x15x10,10
Working: 3x45x8,7,8

FLAT BAR:
Warm Up: 1x45x12
Working: 1x95x9 grr lowered weight...1x75x12

CHEST DIP:
Working: 3xmex10,10,10

TRI PRESS:
Warm Up:2x45x10,10
Working:2x75x10,10

DB EXT:
Warm Up:1x10x12
Working: 2x20x10,10

CARDIO #1 Stairmill 30 minutes level 7.

5/20 LEGS A4 (531 week 2)

Warm Up: Eliptical

SQUAT:
Warm Up: 2x45x10,10
Working: 1x145x3,1x155x3, 2x175x3,8 had spot hope I got low enuff

FRONT SQUAT:
Warm Up: 2x45x10,10
Working: 3x105x8,8,8 eh...I suck at these I think

LEG EXT:
Warm Up: 1x60x12
Working: 2x125x10,10

SUMO SQ: Smith Machine..grrrr....
Warm Up: 1x50x10
Working: 3x120x10,10,10

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

LEG PRESS:
Working: 2x200x20,20 death to my legs...

5/19 DELTS & BI's CARDIO #1 A3

**This was to be my workout last night...but sat in traffic for 3 hours...gym was closed....ARGH!

WArm Up: Walking Dog and Shoulder warm up with 5lb weights

SEATED BAR PRESS: Smith Machine
Warm Up: 2x20x10,10
Working: 3x70x7,7,6

SEATED SIDE LAT: 17.5 being used...grrr
Working: 3x15x10,10,10

FR RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x12 ugly
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x12x12, 1x15x12

BAR CURL:
Warm Up: 1x30x10
Working: 3x60x6,5,5 eh

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 ss 1x50x8

CARDIO #1: Stairmill 30 minutes level7

5/17 HAMMIES & BACK A3 531-week1 deads

Warm Up: Bike 5 minutes-I have to tell you I did some weighted side bends on 5/16 and I can barely move-my back aches...but I decided to see if I could push thru it...

DEADS: set up spreadsheet as if my max is 230...heh heh..
Warm Up: 2x45x10,10
Working: 1x155x5, 1x175x5, 2x195x5,6
I think I could get 7 but I lost my concentration...I kinda amazed I got 6...

LAT WIDE PULLDOWN:
Warm Up: 2x50x10,10
Working: 1x90x8, 3x100x8,8,8

BENCH ROW:
Working: 1x35x8, 2x40x10,10

LYING LEG CURL:
Warm Up: 1x35x12
Working: 3x70x8,8,8

SINGLE LEG CURL:
Working: 1x30xx12, 2x35x11,11

Not bad for a rough start

5/16 CHEST & TRI A3

Warm Up: eliptical 5 min

INCL DB:
Warm Up: 2x20x10,10
Working: 3x45x8,8,7 spot up and last rep or 2

FLAT BAR:
Warm Up: 1x45x10
Working: 1x95x10, 1x105x8spot ugh

CHEST DIP:
Working: 3xmex10,10,10
a lil superset with 5 pushups for fun

TRI PRESS CLOSE:
Warm Up: 2x45x10,10
Working: 2x75x8,10 spot

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

Macros should be good....meals preped and planned for the week.
:o)

5/15 LEGS A3 (oops Week 1-531)

Warm Up: bike 5min

SQUAT:
Warm Up: 2x45x10,10
Working: 1x135x5, 1x155x5, 1x165x5,8
**I have to get the license for word to open it on my computer...so I guessed what week one's weights would be...)

FR SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x105x8,8

LEG EXT:
Working: 3x125x10,10,10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 1x115x10, 2x125x10,10

SPLIT SQUAT:
Working: 3x75x12,12,12

LEG PRESS:
Working: 2x180x20,20

pretty good workout.
Oh Macros have been good too!
:o)

5/13 DELTS AND BI'S A2

WARM UP: My day and 5lb shoulder warm Up; raises-side laterals shrugs...

SEATED BAR PRESS:
Warm Up: 2x20x10,10
Working: 1x60x8, 2x70x7,7

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

FRONT RAISE:
Warm Up: 1x15x12
Working: 2x17.5x12,12
SS
BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm up: 1x30x10
Working: 3x5x6,6,6

ROPE CURL:
Warm Up: 1x45x10
Working: 2x80x10,10

A2 Hammies and Back-Deload 5/11

Warm Up: a long day

DEADS:
Warm Up: 2x45x10,10
Working: 1x135x5, 1x145x5, 2x155x5,12

LAT PULLDOWN WIDE:
Warm Up: 2x60x10,10
Working: 3x100x8,67,8last set drop set 60x10

BENCH ROW:
Working: 1x30x10, 2x40x10,10 1x35x10_just wanted to see if I had more range of motion-I do but too light

LYING LEG CURL:
Warm Up: 1x35x10 different machine than last week...harder...
Working: 1x70x5+65x5 1x65x10, 1x70x8+65x3

SINGLE LEG CURL:
Working: 1x10x12, 1x20x12, 1x30x11, Ok now I know my weight on this one too a different machine.

Feel pretty good about workout.
Macros perfect.
This am back to my usual 126.4

5/10 CHEST AND TRI A2

Warm Up: My day...yet another late night workout...

INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 3x40x8,8,8
I know I can go up but I need a spotter and there was NOONE I'd trust in the gym last night...

FL BAR:
Warm Up: 1x65x10
Working: 2x95x10,10 horrid spotter

CHEST DIP:
Working: mex10,10,10

TRI PRESS:
Warm Up: 2x25x12,12
Working: 2x40x10,10

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

CARDIO #1: 40 minutes run a block walk a block with the dog.
Eating: on target
200carb
45 fat
153protein

5/9 LEGS (deload) A2

WARM UP: My day-a long one-exhausted but I'm in a mission...

SQUAT:
Warm Up: 2x45x10,10
Working: 1x115x5, 1x125x5, 2x135x5,10

FR SQUAT: These sucked tonight dunno why..
Warm Up: 2x65x10,10
Working: 1x105x8 2x95x8,8

LEG EXT:
Warm Up: 1x40x10
Working: 2x120x10,10ss1x50x10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 3x115x10,10,10

SPLIT SQUAT:
Working: 2x65x12,12 1x75x12

LEG PRESS: Dying
Working: 2x180x20,20

Was a bit discouraged about the front squats and feeling like an umpa lumpa but I'm on it.

Diet: clean and close to macros...less carbs

5/6 BACK & HAMMIES (531heavy) A1

Warm Up: My day! Not feeling great...lacking energy and my hammies/legs SUPER tight still from the Leg Workout.

DEADS:
Warm Up: 2x45x10,10
Working: 1x165x5, 1x185x3, 2x215x1,2

LAT WIDE PULLDOWN:
Warm Up: 2x70x10,10
Working: 3x100x8,8,8 eh

BENCH ROW: DIDN"T HAPPEN-NOT ENUFF TIME GYM CLOSING I SUPER SETED (?!IS THAT A WORD?! The LAT PULLDOWNS WITH THE LEG CURLS

LYING LEG CURL:
Warm Up: 1x40x10
Working: 3x70x10,10,10

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

5/5 CHEST & TRI A1

Warm Up: My day
Uggg need a spot no one around...

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

FL BAR:
Warm Up: 1x65x10
Working: 2x95x10,10

CHEST DIP:
Working: 3xmex9,9,9 grrr

TRI PRESS:
Warm UP: 2x30x12,12
Working: 2x42.5x9,9

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

Ok I did this workout too fast ya...I know..I've been really goor at taking my time lately but I blew thru this... :o(

I'm BAAAACK...5/4 LEGS A1 *531week*

Warm Up Dog walking

SQUAT:
Warm Up: 2x45x10,10
Working: 1x145x5, 1x165x3, 2x185x1, 4

FR SQUAT:
Warm Up: 2x65x10,10
Working: 3x105x8,8,8 eh

LEG EXT:
Warm Up: 1x80x10
Working: 1x110x10, 1x115x10

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

SPLIT SQUAT: OMG like falling over!
Working: 3x65x12,12,12

LEG PRESS:
Working: 1x90x20, 1x180x20

not bad...for my first day back-my legs SOOOOO SORE Today! Wow!
:o) Chest later tonight...