7/29 HAMMIES AND BACK A4 Cardio #5

Warm Up: Puppy walk

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x195x8,8

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x110x7,7,7 1x70x10

BENCH ROW:
Working: 3x45x10,10,9, 1x25x10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x80x10,10,8 1x50x8

SINGLE LEG CURL:
Working: 1x30x12, 2x40x12,12

CARDIO #5
AM: Precor various stride lengths 20 minutes level 3/6
PM TBD

I had a great workout today...heh heh maybe those extra carbs yesterday or the day off helped but I felt strong! :o) 4 weeks and counting! :o) I will check in tomorrow...have to travel on Sunday to DC... :o)

7/28 CARDIO ONLY #4 :o(

One of those days where I decided to double up on cardio in the am so I wouldn't have to rush through my back and hammie day....have more carbs in me for a night time workout and reward myself with a little wholewheat pasta and shrimp....
welll worked until 10pm....my gym closes at 10pm...on the bright side I had saved alot of carbs for post workout so not too foiled.

AM CARDIO:
Octane Eliptical Xmode 40 minutes 10k mode level 8...didn't finish the 10k got to 8.5 oh well! :o)

7/27 CHEST & TRI A4

Warm Up: My day

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,7 spotted but not a good spotter...ugh

FLAT BAR:
Warm Up: 1x45x10
Working: 2x85x10,10 no spot all me shoulda gone for 95 but need a spot since my chest press blows!!

CHEST DIP:
Working: 15,14,12

TRI PRESS:
Warm Up:2x50x12,12
Working: 2x80x10,10

DB EXT:
Warm Up: 1x10x15
Working: 2x17.5x12,12 a bit ugly tonight

CARDIO #3
AM: Walk on incline 20 minutes incline 10 speed 3.2-4
PM: 20 minutes Octane Eliptical XMode intervals 8/4

Bad day-diet was good-workout ok...alot of traveling coming up for me in the next few weeks....had a meltdown but over it! :o)

7/26 LEGS A4

Warm Up: My Day

SQUATS:
Warm Up: 1x45x10, 1x95x10
Working: 3x135x10,10,10 1x155x6**Pinaformus on right side SCREAMING When I got out of car...my 155's were crap afraid I wasn't gonna get up so not getting low enuff...might be from AM cardio bikeride....

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x105x8, 2x115x8,8

LEG EXT:
Warm Up: 1x50x10
Working: 3x130x10,10,10

SUMO SQUAT:
Warm Up: 1x115x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x85x12, 2x95x12,12

LEG PRESS:
Working: 2x200x20,20

CARDIO #2:
AM Bikeride 1hour on trail then on road back...thank god there was a hill to get my heartrate up...barely hit 100 thru most of it...but tok an hour to burnt he same I do in 20 minutes...lol

PM: 20 minutes Precor weird machine with different stride lengths. I'm going to use every machine in the gym at least once for cardio :o)

7/25 INTERVAL ONLY

Today was the PERFECT Day for INTERVALS at the track....cool and beautiful!

5 min warm up

15 intervals

10 min cool down

:o)

Low Carb Day

7/24 DELTS AND BI A3

Warm Up: 5lb shoulder exercises

BAR PRESS: SMITH

Warm Up: 2x40x10,10

Working: 3x70x8,8,8

SEATED SIDE LAT:

Warm Up: 1x10x10

Working: 3x15x10,10,10

FR RAISE:

Warm UP: 1x12x12

Working: 2x15x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 1x10x12, 1x12x12

BAR CURL:

Warm Up: 1x30x10

Working: 1x50x6, 2x55x7,7

ROPE CURL:

Warm Up: 1x40x10

Working: 2x70x10,10

CARDIO #1:

20 minutes Weird Precor Machine-stepper-eliptical-sprint thing fun though-

20 minutes: Octane Eliptical interval level 8 & 4 with X mode

Tendonitis got the best of me again flairing up in left elbow...didn't push myself as hard as normal don't want to do more damage until after august! HAHA!

7/23 BACK & HAMMIES A3 5 Weeks

Warm UP: Walking the pup

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x10, 10 :o)

LAT WIDE PULLDOWN:

Warm Up: 2x70x10,10

Working: 1x100x8, 2x110x6,6+2x70x8,8

BENCH ROW:

Working: 1x40x10, 2x45x10,10 :o)

LYING LEG CURL:

Warm Up: 1x50x10

Working: 1x85(oops)x4+70x6, 2x75x8,8 1x50x10 different machine...

SINGLE LEG CURL:

Working: 1x30x12, 2x40x11,11 :o)

CARDIO DAY OFF :o)

5 weeks

weight 121

waist 24

hip 30

7/22 CHEST & TRI A3

Warm Up: A very hot walk with the pup...
INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 spot up and last rep :o)

FLAT BAR:
Warm Up: 1x45x10
Working: Smith machine weight added only: 2x80x10,10

CHEST DIP:
Working: mex15,14,14

TRI PRESS:
Warm Up: 2x30x10,10
Working: 1x40x10, 1x45x9

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

CARDIO #5
AM: 20 minutes Octane Eliptical interval level 5/3 with X mode
PM: TBD 20 minutes for sure though :o)

So I've noticed while using my handy dandy heart rate monitor the leaner i get the less calories I'm burning...need to google that...

Feel like I had a productive week. Enjoying the ride.....getting hungrier much quicker....but a nice Ice Coffee helps... :o)

7/21 LEGS A3

Warm Up: Dog Walk...I forgot my workout book-just switched to a new one...oops...so we did this by memory...think a litle out of order! :o)

SQUAT:

Warm Up: 2x45x10,10

Working: 1x135x10, 2x155x10,10

FRONT SQUAT:

Warm Up: 2x45x10,10

Working: 1x95x10, 2x105x8,8

SUMO SQUATS: Bar

Warm Up: 1x105x10

Working: 3x135x10,10,10

LEG EXT:

Warm Up: 1x60x10

Working: 3x130x10,10,10

SPLIT SQUATS:

Working: 2x85x12,12 1x95x12 :o)

LEG PRESS:

Working: 2x180x20,20

CARDIO #4 I think...

AM: Bike Random Hills Level 8 20 minutes

PM: walking on tread mill

ALl good my left knee buggin me a little...I should Ice...and take Ibuprofen.... :o)

7/20 Sprints-Off day for lifting

Super Duper Hot and I should've been smart and done my sprints first thing after walking the dog...lol

5 min warm up
15 sprints
10 cool down
My face is finally bak to a normal color but everyone at work said I had a gorgous glow...maybe I should do sprints in the heat more often! LOL!

All is good-Low Carb Day

7/19 DELTS AND BI's

Warm Up: DOggie Walk

SEATED BAR PRESS: smith machine

Warm Up: 2x30x10,10

Working: 3x70x7,7,8last one spotted kinda not so good

SEATED SIDE LATERAL:

Working: 1x15x10, 2x17.5x6,6plus15x6,6 drop sets

FRONT RAISE:

Warm Up: 1x12x12

Working: 2x17.5x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 2x12x12,12

BAR CURL:

Warm Up: 1x30x10

Working: 1x55x6, 2x60x6,6

ROPE CURL:

Warm Up: 1x40x10

Working: 2x80x10,10

CARDIO #3

AM: Octane Eliptical 20 minutes intervals level 5/3 with X Trainer

PM: Stairmill? will decide when I get to gym 20 minutes

All good tendonitis reared its head in my elbow again but my fault kinda slackin on taking supps!

7/18 HAMMIES AND BACK

Warm Up: Dog Walk

Ok I spent the day at the beach and went biking for the first time in awhile....my workout was in the evening and kinda not soooo strong...but no freak out all good.

DEADS:

Warm Up: 2x65x10,10

Working: 1x135x10, 1x185x5? 2x155x10,10

LAT WIDE PULLDOWN:

Warm Up: 2x60x10,10

Working: 3x110x6,6,6 plus 80x10 on last set

BENCH ROW:

Working: 3x40x10,10,10

LYING LEG CURL:

Warm Up: 1x50x10

Working: 3x80x7.5,8,7.5 plus 50x8

SINGLE LEG CURL:

Working: 3x30x12,12,12

CARDIO #2

AM-hour long bikeride

PM: Walk on Incline 20 min speed 3.2-4.0 incline 9

7/17 CHEST AND TRI 6 weeks out

Warm Up: Dog Walk

INCL DB:

Warm Up: 2x20x10,10

Working: 3x40x8,8,8 no one to spot me that I trust

FLAT BENCH:

Warm Up: 1x45x10

Working: 2x95x10,10 last set spotted-last rep

CHEST DIP:

Working: Mex3x14,14,14 whoohoo

TRI PRESS:

Warm Up: 2x50x10,10

Working: 1x80x10, 1x100x10 obviously a different pulley than usual! HAHA

DB EXT:

Warm Up: 1x12x12

Working: 2x17.5x12,12 a bit ugly but did it

CARDIO #1

20 minutes Arc Trainer in am

20 minutes Jog in PM

7/16 LEGS And Posing Class

Warm Up: Posing Class & Cardio #1

SQUAT:

Warm Up: 2x50x10,10

Working: 1x135x10, 2x155x8,10 oops sorta tipped forward on first set...thought I was goin over...

FR SQUAT:

Warm Up: 2x45x10,10

Working: 3x105x8,8,8

LEG EXT:

Warm Up: 1x50x10

Working: 2x130x10,10

SUMO SQUAT:

Warm Up: 1x70x10

Working: (smith) 1x105x10, 2x125x10,10

SPLIT SQUAT:

Working: 3x85x12,12,12

LEG PRESS:

Working: 2x200x20,20 yowza

CARDIO #5

Jog in AM 20 min

Walking Treadmill on incline 20 min

7/15 DELTS AND TRI A1

Warm Up: Dog Walk..hummm...

SEATED BAR PRESS: USED NAUTALIS MACHINE SMITH BEING USED
Warm Up: 2x65x10,10
Working: 1x80x8, 2x95x8,8

SEATED SIDE LAT:
Working: 1x10x10, 1x15x10, 1x17.5x8 yuck

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x60x6,6,6 eh

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

CARDIO DAY 4

CARDIO #1: Octane Eliptical 20 minutes level 5 intervals X Mode

CARDIO #2: JOG at river walk tonight after work: 20 minutes

7/14 HAMMIES and BACK A1

Warm Up: My day
DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10

LAT WIDE:
Warm Up: 2x50x10,10
Working: 1x100x8, 2x110x6,6 plus 80x4,4

BENCH ROW
Working: 1x30x10, 2x40x10,10

LYING LEG CURL:hammies shot!
Warm Up: 1x50x10
Working: 1x65x10, 2x80x8.5, 7 plus65x3,3

SINGLE LEG CURL:
Working: 3x30x12,12,12

CARDIO #1: Stairmill level 7 20 minutes

CARDIO #2: Walking on Incline 20 miinutes Incline 9 speed varied 3.4-4

7/13 CHEST & TRI A1

Warm Up: hour long dog walk

INCL DB
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 spot up and last rep

FLAT BAR: SMITH
Warm Up: 1x50x10
Working: 1x90x8 1x80x10 dunno if bar is weighted or not...just the weight added

CHEST DIP:
Working: mex12,12,12

TRI PRESSDOWN:
Warm Up: 2x30x10,10
Working: 2x40x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12 last 2 reps a bit shakey

CARDIO #2:
AM: 20 minutes octane eliptical-my favorite new machine with the X mode!
PM: Jog 20 minutes with pup

Feeling great today...yesterday was such a wash of a day.

7/12 work is trying to sabatoge me!

On my way to gym got a frantic phone call I need to be in DC ASAP!
ARGH!
No cardio No gym
Home at 11pm...
low carb day...
SMH
Back on track tomorrow
this is the worst prep yet for me.

7/11 LEGS A1

Warm Up: dog walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x95x8, 2x105x8,8 think I can go up.

LEG EXT:
Warm up: 1x85x10
Working: 2x125x10,10 go up

SUMO SQUAT: Did dumbells...couldn't get the heavier dumbell off rack-and couldn't get the 110 back on...lol
Warm Up: 1x70x10
Working: 3x110x10,10,10

SPLIT SQUAT:
Working: 1x65x12, 1x75x12, 1x85x12 can do 85's...for all 3

LEG PRESS:
Warm Up: 1x90x15 ooops
Working: 2x200x20,20

CARDIO #1:
20 minutes walking incline on treadmill; incline 9 speed 3.4-4
20 more minutes tonight.

7/10 DELTS AND BI's C4

Warm Up: my day

DB PRESS:
Warm Up: 2x20x10,10
Working: machine-no spotter: 2x95x6,6 grrrr 1x80x8

1 ARM CABLE:
Warm Up: 1x10x10
Working: 1x20nope...1x15x10,10

SEATED REAR DELTS:
Warm Up: 1x30x12
Working: 2x60x12,12
SS
UPRIGHT CABLE ROW:
Warm Up: 1x40x12
Working: 2x70x12,12

HAMMER CURL
Warm Up: 1x15x10
Working: 3x30x6,6,6

CLOSE CURL:
Warm Up: 1x25x12
Working: 3x45x10,10,10
someone had the 55 bars...drats....so did an extra set

CARDIO: SPRINTS: 5 min warm up 15 sprints 10 min cool down...LOVE MY GYMBOSS TIMER....went to the lake for cardio....so much more fun than the track....although my hip knees killing me today! GRRR>>>>

Workout wasn't the best but figure its the travel and a few low carb days...
Not letting it bum me out... :o)

7/7 BACK & HAMMIES C4 FL GYM

Warm Up: Bike 5 min

DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10, 7 ugh...

PULL UP:
Working: 40lb assist: 13,12,12,12

BENT ROW:
Warm Up: 1x95x10
Working: 3x115x8,8,8

ROPE PULL DOWN:
Warm Up: 1x55x10
Working: close grip: 1x85x10, 2x100x8,8

STIFF BAR:
Working: 1x115x12, 1x175x10, 2x135x12,12
weird I know was improvising...smashed my pinky on the 175s and not feeling strong today.

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 1x40xnada no budgeing?! 3x35x10,10,10

CARDIO #3: 40 min jog on beach in the pouring rain lol!

7/6 ARGH JOE!!!!

40 minutes of cardio on the ARc Trainer...I really like that thing. Didn't even have my ipod...and time flew by...did small intervals.

so I had planned to go to the gym when I got to FL...well I just got here and ate many carbs for back and hammie day not realizing HOW late my plane really was!!!!!

WHAT SHOULD I DO?!?!?!??!

Finding a gym in the am...

7/4 off 7/5 CHEST & TRI C4

Warm Up: dog walk

FL DB PRESS:

Warm Up: 2x17.5x10,10

Working: 3x45x8,8,8

SL INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x40x10,10

FLAT BAR:

Warm Up: 1x45x10

Working: ok used smith machine today...

1x70x10,1x80x10 don't know if the bar weight anything...

CLOSE PRESS DOWN:

Warm Up: 2x45x10,10

Working: 2x75x10,10 all me:o)

REV PRESSDOWN:

Warm Up: 1x35x12

Working: 3x80x12,12,12

CARDIO #1: Incline walking 40 minutes incline8/9 speed 3.5-4 every other song switched speed to beat boredom.

PS Feel really good today...maybe it was low carb day...got t gym and it seems my midsection is widdling...hello abs... hello arms... :o) legs are coming in sloooowly :o)

7/3 LEGS c4

Warm Up: walking dog

SQUATS:

Warm Up; 2x45x10,10

Working: 1x135x10, 2x155x10,10

LEG PRESS:

Warm Up: 1x90x12

Working: 1x230x8, 1x250x8, 1x270x8drop1x90x10

LEG EXT:

Warm UP: 1x30x10

Working: 3x125x10,10,10ss1x35x10

WALKING LUNGE:

Working: 3x65x12,12,12

FRONT SQUAT:

Working: 2x65x30,30

SPRINTS: ok warm up 10 min 15 sprints 5 min cool down....oops been doing that backwards..heh heh nice sprintstoday though..really opened up.

7/2 DELTS & BI's C3

Warm Up: bike 5 min

DB PRESS:

Warm Up: 2x15x10,10

Working: 1x35x8-go to machine no one to spot... 2x95x8,8

1 ARM CABLE:

Warm Up: 1x10x10

Working: 2x20x10,10 eh...

SEATED REAR DELT:

Warm Up: 1x30x12

Working: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x50x12,12

HAMMER CURL:

Warm Up: 1x15x10

Working: 1x35x2, 3x30x6,6,6

trying to move up...ugh I need 32.5's lol

CLOSE CURL:

Warm Up: 1x30x10 2x55x10,10

8 weeks out-

122.6

7/1 BACK & HAMMIES C3

Warm Up: bike 5 min

DEADS:

Warm Up: 2x45x10,10

Working: 3x185x10,10,10 now I'm not kidding I dunno why leg shaking and close to barfing today on these but I DID it!

PULL UP:

Working: assisted 34lbsx13,12,12,12,12

BENT ROW:

Warm Up: 1x65x10

Working: 3x125x8,8,8 still not sure about my form on these...

ROPE PULLDOWN: used close grip handel today-ropes being used

Warm Up: 1x50x12

Working: 1x90x8, 1x100x7.5

STIFF BAR: Dying

Working: 3x175x10,10,10

DB LEG CURL:

Warm Up: 2x25x10,10

Working: 2x40x10,10 out of time for last set...had to run out!

CARDIO #4: Jog on NYC River walk after work-35 min

Feeling great-worked hard today.... :o)