3/30 CHEST & TRI C3

Warm Up: Squats 3x45c10,10,10 lil stretch for tired legs

FLAT DB PRESS:

Warm Up: 2x17.5x10,10

Working: 3x45x8,8,8 all me...tough

SL INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x40x10,10 all me

FLAT BAR:

Warm Up: 1x45x10

Working: 2x95x10,10 had spot on last set but all me...i still suck at these...

CLOSS PRESS:

Warm Up: 2x45x10,10

Working: 2x65x10,10 no spot...so didn't go to 75

REVERSE PRESSDOWN:

Warm Up: 1x30x10

Working: 2x70x12,12 1x80x10 :o)

CARDIO #3 Tonight jog with the dog 35 min

6/29 LEGS C3

Warm Up: My Day

SQUATS:

Warm Up: 1x45x10, 1x95x10

Working: 3x155x10,10,10 ugh these are difficult...why I should be pulling more weight...maybe a better warm up...

LEG PRESS: moved my feet up half way and wow I'm stronger...or should I keep feet at bottom of foot bed?

Warm Up: 1x90x10

Working: 1x230x9, 1x250x8, 1x270x8

LEG EXT:

Warm Up: 1x50x10

Working: 3x125x10,10,10 last rep isnt full yet so not going up

WALKING LUNGE: bar on back

Working: 3x65x12,12,12

FRONT SQUAT:

Working: 1x55x30, 1x65x25

Cardio #2 Arc Trainer 35 minutes

6/28 OFF DAY CARDIO ONLY

Low carb day.
Cardio: stairmill 35 minutes level7-8

Wanted to jog outside but alas my knee was hinting it might not be a good idea today! LOL!
Hope your vacay is going GREAT!

All in all back on track. macros good-weight training solid....rented a new suit for Burlington. Filling out new OCB card info and registration forms.
:o)

6/27 DELTS & BI's C2

Warm Up: ohh just walkin el heffie

DB PRESS:

Warm Up: 2x17.5x10,10

Working: 1x35x8 then moved to machine-no one to spot me 1x80x8, 1x95x7

1 ARM CABLE:

Warm Up: 1x10x10

Working: 2x20x10,10

SEATED REAR DELT:

Warm Up: 1x12x12 on chair

Working: machine: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x60x12,12

HAMMER CURL:

Warm Up: 1x17.5X10

Working: 1x35x2 ugh 3x30x6,6,6

CLOSE CURL:

Warm Up: 1x30x10

Working: 1x50x10, 1x55x8

Taking tonight off from cardio...well maybe...might jog with the dog if its cooler

6/26 HAMMIES & BACK C2

Warm Up: Doggie Walk

DEADLIFT:

Warm Up: 2x45x10,10

Working: 1x155x10, 2x175x10,10

PULL UP

Working: assisted: 1x40lbs x12 3x34lbsx12,11,11

BENT ROW: Sometime I don't think I do these right

Warm Up: 1x45x10

Working: 2x115x8,8 1x125x8

ROPE PULLDOWN:

Warm Up: 1x60x10

Working: 1x80x8, 1x90x8

STIFF LEG BAR:

Working: 1x155x12, 2x175x10,10

DB LEG CURL:

Warm Up: 2x20x10,10

Working: 1x30x10, 2x35x10,10

SPRINTS #1: 10 minute warm up 15 sprints 5 minute cooldown

6/25 CHEST & TRI C2

Warm Up: DOg walk

FL DB PRESS:

Warm Up: 2x17.5x10,10

Working: 1x40x8, 2x45x8,8

SLIGHT INCL DB PRESS:

Warm Up: 1x25x12

Working: 2x40x10,10

FLAT BAR:

Warm Up: 1x45x15

Working: 1c85c10, 1x95x10

CLOSE PRESS:

Warm Up: 2x45x10,10

Working: 1x65x10, 1x75x8-no spotter even though the creepy guy asked if I wanted one...ummm...nah it's ok! LOL!

REVERSE PRESSDOWN:

Warm Up: 1x50x12

Working: 3x70x12,12,12

CARDIO #3 Arc Trainer 35 minutes

3/24 Head hung low...Legs C2 and Cardio

Well Joe_I had to take 2 days off...ate for low carb days...didn't get in the cardio...and am going to make it up tonight. Jog in rain no if ands or buts about it....I did finally get some sleep...had to be in early....I must be retaining water because my weight has fluctuated...maybe the traveling..maybe because my cycle is competely out of wack...do I hear the worlds smallest violin? :o)

SQUATS:
Warm Up: 2x45x10,10
Working: 3x155x10,10,10
Wanted to do 165 but did 3 reps and just wasn't geting low enuff...

LEG PRESS:
Warm Up: 1x45x10
Working: 1x180x8, 2x230x8,8
dunno what happened here...took of my sneaks and did better...wore my runners in...

LEG EXT: Ahhh...finally the Strike is taking effect....shoulda taken it sooner
Warm Up: 1x50x10
Working: 1x110x10, 2x2125x10,10

WALKING LUNGE:
Working: 3x60x12,12,12

FR SQ:
2x55x30,30

6/21 DELTS & BI's C1

Warm Up: dog walk

DB SEATED PRESS:

Warm Up: 2x17.5x10,10

Working: 1x35x8, 2x40x8,8 spotted

1 ARM CABLE LATERAL RAISE:

Warm Up: 1x10x10

Working: 1x15x10, 1x20x8

SEATED REAR DELT:

Warm Up: 1x30x12

Working: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x50x12,12

HAMMERCURL:

Warm Up: 1x15x10

Working: 3x30x6,6,6

CLOSE CURL:

Warm Up: 1x25x10

Working: 2x50x10,10

CARDIO #1 tonight stairmill 35 min

much better day today....was looking ofrward to a quiet day tomorrow and an easy morning but alas...traveling to DC for work...UGH! LOL-Can't seem to catch a break lately!

And thanks for the added muscle comment! Hope you are right!!

:o)

6/20 Back & Hammies 531 C1 UGH!

Ok- I knew I should've taken today off...tossed and turned all night long-legs sore from workout/waitressing/sprints but noooooo had to push it...came close to a melt down in the gym.
Maybe I need to stop the 531 for awhile.

DEADLIFTS:
warm up: 2x45x10 1x135x10
Working: 1x175x5, 1x195x3 1x220-nope 1x205 nope 1x135x10

PULL UP: Assisted
Working: 1x40(?)X12 4x34assistx12,12,12,12

ROPE PULLDOWN:
Warm Up: 1x50x10
Working: 1x70x10, 1x80x8

STIFF LEG BAR:
Working: 3x1235x12,12,12

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 3x30x10,10,10

I might do cardio tonight I might crawl up into ball and cry! UGH! Tomorrow I hope will be a better day!

6/19 CHEST & TRI C1

Ok 8-10 weeks out weight 124.2

Warm Up: eliptical 7 min

FLAT DB PRESS:

Warm Up: 2x15x10,10

Working: 1x40x8, 2x45x8,8 spot a little

SL INCL DB:

Warm Up: 1x15x10

Working: 1x40x10, 1x45x7..ugh right arm said ummm no

FLAT BAR:

Warm Up: 1x45x12

Working: 1x65x12, 1x85x10

CLOSE PRESS:

Warm Up: 2x45x10,10

Working: 1x65x10, 1x75x10

REV PRESSDOWN:

Warm Up: 1x60x12

Working: 3x80x10,10,10

INTERVALS: 10 min warm up 15 sprints 5 min cool down.

6/18 LEGS C1 531 day

Warm Up: bike 5 min

SQUATS:

Warm Up: 2x45x10,10

Working: 1x145x5, 1x165x3 2x190x1,3 better this time around and spotted but all me...

LEG PRESS:

Warm Up: 1x90x10

Working: 3x270x6,8,8

LEG EXT:

Working: 1x95x10, 2x110x10,10

WALKING LUNGE: Bar on back

3x60x12,12,12

FRONT SQUAT:

Working: 1x45x30, 1x55x30

Didn't get my cardio in on Friday night...darn traffic...

SO Cardio #4 Bike 35 minutes level8-9

6/17 Off Day Cardio only #4

Low Carb Day.
Cardio Tonight:
35 minutes steady state...not sure yet what I'll do...
:o)

6/16 DELTS & BI's B4

Warm Up: dog walk and shoulder exercises with 5lb db's

SIDE LATERALS:
Warm Up: 1x12x10
Working: 1x15x8, 2x17.5x8,8

HIGH INCL DB
Warm Up: 1x15x10
Working: 2x35x10,10 all me just help up...should've done 40's but wasn't feelin it.

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x10x10,10

INCL DB:
Warm Up: 1x15x10
Working: 2x25x6,6 1x30x5+1x20x5 had a lil help with last rep of 30 on left arm

CABLE CURL:
Warm Up: 1x45x10
Working: 3x70x10,10,10
:o)

STEADY STATE #3 Walking on an incline 35 minutes 3.5-4.0speed incline of 7-8

All in all good. Didn't have a good nights sleep...think I shouldn't eat Salmon sooo late...Energy was slacking a wee bit but worked out with Liz so that kept me going... :o)

6/15 BACK & HAMMIES B4 (week3 531) Steady #2

Warm Up: Arc Trainer 5 minute

DEADS:
Warm Up: 2x45x10, 1o
Working: 1x165x3, 1x185x3 2x205x3,4

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x110x7,7,7

TBAR ROW:
Warm Up: 1x45x10
Working: 1x100x10, 2x110x8,7

DB DEADS:
Warm Up: 1x30x12
Working: 2x70x10,10

GOOD AM:
Working: 3x85x12,12,12

GLUTE HAM:
Working: 3xmex12,12,12

TONIGHT I WILL DO STEADY STATE #2
35min on ARC Trainer

6/14 CHEST & TRI STEADY STATE #1 B4

Warm Up: Dog Walk-( I'm on HD-8)

SLIGHT UNCLINE BAR: Smith
Warm Up: 2x40x10,10
Working: 3x90x8,8,7

INCL DB: Spot
Warm Up: 1x17.5x10
Working: 2x40x10,10

FLAT FLY:
Warm Up: 1x12x12
Working: 2x25x12,12

DIP:
Mex14,12,12,11

ROPE:
Warm Up: 1x30x12
2x60x12,12


NIGHT TIME CARDIO: STEADY STATE #1
35 min stairmill

Food is on point

6/13 B4 LEGS (week 2 531)

Warm Up: my day

SQUATS:
Warm Up: 2x45x10,10
Working: 1x145x3, 1x155x3, 2x175x3,9-SPOTTED

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

SISSY-LEG EXT:
Working: 3x80x20,19,19

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

LEG PRESS: Nautalis machine :o(
Working: 1x200x20, 1x220x20 :o)

No cardio tonight too late...must get pup out of box!

6/12 DELTS & BI B3 forgot book so workout weird

Warm Up: 5lbs delt warm up

SEATED BAR PRESS SMith:

Warm Up: 2x40x10,10

Working: 3x70x8,8,8

HIGH INCL DB PRESS:

Warm Up: 1x15x10

Working: 1x30x10 1x35x10spot last rep and to get up

LAT RAISE: heh heh started with 25's and then 22.5 then 20 lol

Warm Up: 1x10x12

Working:1x20x10, 2x17.5x10,10

FR RAISE:

Warm Up: 1x5x10

Working: 1x7.5x10, 1x10x10

INCL DB CURL: lowered incline toughter

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x40x10

Working: 2x60x12,12

All in all pretty good-hoping to get intervals in in a bit...Waiting for BF to get home but if he's not here in 30 I'm outta here!

6/11 BACK & HAMMIES 9wks & 11 weeks out

Warm Up: Dog walk feeling unmotivated but somewhere found the strength and rocked this workout

DEADS:

Warm UP: 2x45x10,10

Working:1x155x5, 1x175x5, 2x200x5,6

LAT PULLDOWN PALM UP:

Warm Up:2x50x10,10

Working:1x100x8, 2x107.5x8,8

TBAR ROW:

Warm Up; 1x45x10

Working: 2x90x8,8 1x105x8 :o)

DB DEADS:

Warm Up: 1x30x10

Working: 1x65x10, 1x70x10

GOOD AMS

Working: 1x85x12, 2x95x12,12

GLUTE HAM:

Working: 3x12,12,12

ANd topped it off with a great posing class

6/9 CHEST & TRI B3

Warm Up: hot am dog walk

SL INCL BAR PRESS:

Warm Up: 2x40x10,10

Working: 2x80x8,8 1x90x6

INCL DB:

Warm Up: 1x17.5x12

Working: 2x40x10,9

FLAT FLY:

Warm Up: 1x12x12

Working: 2x25x12,12

DIP:

Mex13,12,11,11

CARDIO #4:

30 minutes arc trainer hill interval I think level 8

6/8 Cardio Only #3

30 minutes walking on an incline-varying speeds from 3.4-4.0 at an 8-9 incline.
Low carb day.
All good...solid week so far.
:o)

6/7 LEGS: b3 Week 1-redoing same weight...

Warm Up: eliptical 5 min got barely a few hours of sleep-dunno why-walking like a zombie today

SQUAT:

Warm Up: 2x45x10,10

Working: 1x135x5, 1x145x5 2x165x5,8 ugh

HACK"

Warm Up: 1x90x10

Working: 2x180x10,10

SISSY:Ext

Working: 1x65x20, 2x80x20,20

BAR LUNGE: SPLit SQUAT back leg up using smith machine

Working: 3x50x12,12,12

LEG PRESS:

Working: 3x200x20,20,20

Then for fun did adduction and abduction machines for 3 fast sets of 20 each.

CARDIO #2 Tonight-stairmill

6/6 DELTS & BI's B2

Warm Up: 5lb shoulder exercises

SIDE LAT:

Warm Up: 1x10x10

Working: 1x15x10, 2x20x8,8 a bit ugly

HIGH INCLINE DB

Warm Up:1x20x10

Working: 2x40x10,8 AWFUL SPOTTER

FLOOR RAISE:

Warm up:1x5x12

Working: 2x8x10,10

INCL DB:

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x30x10

Working: 1x60x10, 1x70x8

6/5 HAMMIES & BACK Deload B2

Warm Up: bike 5 min

DEADS:

Warm Up: 2x45x10,10

Working: 1x140x5, 1x150x5, 2x160x5,12

LAT PULLDOWN PALM UP:

Warm Up: 2x60x10,10

Working: 3x100x8,8,8

TBAR ROW:

Warm Up: 1x45x10

Working: 3x90x8,8,8

GOOD AM:

Working: 1x75x12 2x85x12,12

GLUTE HAM:

Working: 3x10

CARDIO #1

INcline Walk 30 minutes

6/4 CHEST & TRI B2

Warm Up: bike 5 min

SL INCL BAR PRESS: Smith

Warm Up: 2x40x10,10

Working: 3x80x8,8,8

INCL DB:

Warm Up: 1x15x10

Working: 2x40x10,8 spotted by an awful spotter ugh

FLAT FLY:

Warm Up: 1x12x12

Working: 2x22.5x12,12

DIP:

Working: mex13,12,10,10

ROPE:

Warm Up: 1x30x12

Working: 2x60x12,12

CARDIO #4 Bike 30 min level 8

6/3 LEGS Deload

Warm Up: eliptical 5

SQUATS:

Warm Up: 2x45x10,10

Working: 1x125x5, 1x135x5, 2x145x5,10

HACK:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY:Ext

Working: 1x60x20, 2x80x15,15 plus 1x30x8

BAR LUNGE:

Working: 3x65x12,12,12, my balance is off

LEG PRESS:

Working: 2x200x20,20

6/2 OFF CARDIO ONLY:

Stairmill 30 minutes level 7

Macros will be on point...
Carb: 110
Fat 40
Pro: 150

:o)

6/1 DELTS & BI's

Warm Up: Dog Walk and 5lb shoulder exercises

SIDE LAT:
Warm Up: 1x10x10
Working: 3x17.5x8,8,8

HIGH INCL DB:
Warm Up: 1x20x10
Working: 1x30x9, 1x35x10....need a spotter....should be doing 40's UGH

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x8x10,10

INCL DB:
Warm Up: 1x12x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x30x12
Working: 2x60x10,10

CARDIO #2: Incline walking changing speeds with each song change:
Incline 8 speed 3.2-4.0

Macros: On Point
Carb: 175
Fat: 42
Protien: 152