8/22 5 days Depletion Workout-LEGS

Warm Up: dog walk

SQUATS:
Warm Up: 1x95x15
Working: 3x115x15,15,15

HACK SQUATS:
Warm Up: 1x95x15
Working: 3x180x15,15,15

FRONT SQUATS:
Warm Up: 1x45x15
Working: 3x95x15,15,15

DEAD LIFTS:
Warm Up: 1x95x15
Working: 3x145x15,15,15

LYING LEG CURL:
Working: 4x50x15,15,15,15

WALKING LUNGE:
3x50x15,15,15

CARDIO TONIGHT
45 minutes steady state

kinda weird-energized yet muscle's exhausted...guess that means I did it right!..I hope! LOL!

8/20 INTERVALS ONLY 7 days OMG!

Do I hear the Rocky theme?!

INTERVALS 10 min warm up 15 intervals 10 min cool down.

On treadmill-faced my fears and just did it... :o)

Feeling good-got a nap in but again I only had about 4 ours of sleep last night....

My energy is still great.

New vein popped on my delt today...and ewww it looks like a rope down my arm when I flex! YUCK! LOL! So do not like the vascular stuff!!

I don't know if its the lighting but I'm definitely tightening up. My big fear is that I'm gonna get my period next friday and be doomed with water weight...but it is what it is... :o) TMI I know...

Enjoying the added salt!

8/19 BACK & HAMMIES B4 8 days and counting

Warm Up: Dog Walk

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x8,8 all I had today

LAT PULLDOWN WIDE:

Warm Up: 1x50x10

Working: 1x100x8, 2x110x6,6 1x60x6

TBAR ROW:

Warm Up: 1x45x10

Working: 1x70x10, 2x90x8,8

DB DEADS: UGH

Warm Up: 1x30x10

Working: 2x60x10,10 arms hurt too much today...70's weren't an option! LOL!

GOOD AM:

Working: 1x75x12, 2x85x12,12

GLUTE HAM:

Working: 12,12,11

CARDIO

SS 25 minutes am arc trainer

SS: 25minutes pm varied stride eliptical

8/18 DELTS & BI's B4 9 days and counting

Warm Up: my day

CARDIO AM: INTERVAL SPRINTS 5 min warm up 20 sprints 10 minute cool down

**I would just like to say this is my favorite form of cardio...it goes by soooo fast!!

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x20x8,8,8 eh form rockin a little but not bad

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x35x10,10 no spot bet I could go up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB: These were WAYYY TOUGH TODAY

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL

Warm Up: 1x50x10

Working: 2x80x10,10

8/17 CHEST & TRI B4 10 days

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,11

ROPE:

Warm Up: 1x45x12

Working: 2x70x12,12

CARDIO: #1

#1: walking on an incline 25 minutes 8-9 incline speed 3.4-3.8

#2 TBD 25 minutes tonight

Carbs cut by 15.

I actually feel and look tighter today...maybe it's in my head or my body is responding quickly to the changes...

weight this am was 119.2 we'll see if it's a fluke tomorrow! :o)

8/16 LEGS B4 11 days out

LATE NIGHT WORKOUT: Hip tight from sprints...took it easy on Squats.

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x230x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,19

BAR LUNGE:

3x75x12,12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO AM: 5 minute warm up 20 sprints 10 minute cool down

lowered carbs by 15.

8/15 DELTS and BI's

Warm Up: My work day

SIDE LATERALS:

Warm Up 1x10x10

Working: 3x17.5x8,8,8

HIGH INCL DB: EVERY BENCH IS TAKEN TONIGHT MACHINE

Warm Up: 1x50x10

Working: 1x80x10, 1x95x8 better form

FLOOR RAISES

Warm Up: 1x10x10

Working: 2x12x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL:

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x50x10

Working: 2x80x10,10

CARDIO #2

AM CARDIO: Precor adjustable stride machine 23 minutes

PM CARDIO: Octane X mode 22 minutes

8/14 BACK AND HAMMIES B3

Warm Up: Face the nation...lol

DEADS:

Warm Up: 2x05x10,10

Working: 1x135x10, 2x185x10,10

LAT PULLDOWN PALMS UP:

Warm Up: 2x60x10,10

Working: 3x105x8,8,8

TBAR:

Warm Up: 1x45x10

Working: 1x80x8, 2x90x8,8,

DB DEADS:

Warm Up: 1x30x10

Working: 2x70x10,10

Good Am's

Working: 3x95x12,12,12

GLUTE HAMS:

No time had to rush out to catch my flight home. Pushed the time as much as I could.

No cardio

8/13 CHEST & TRI'S B3

Warm Up: rehearsals

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 1x35x10, 1x40x10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,12

ROPE:

No time left gym closed at 7.

CARDIO: #1

#1: walking on an incline 23 minutes

#2 eliptical 22 minutes

8/12 LEGS B3

Warm Up: rehearsals

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,20

BAR LUNGE: DID DB LUNGES rack being used

3x30'sx12,12,12

LEG PRESS:

Working: 2x90x20,20

***I didn't understand the locking mechanism and was scared I'd kill myself with weight...nothing like I ever worked on before.

8/11 CARDIO ONLY DAY

CARDIO #5

45 minutes walking on incline.

:o)

8/10 DELTS AND BI'S B2

Warm Up: DOg Walk

**Think I od'd on Strike might have taken it 2x in 1o minutes before getting to the gym....or it was a major sugar low....got better as workout progressed but I wasn't lifting db's over my head...

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x17.5x8,8,8

INCL DB PRESS: machine

Warm Up: 1x50x10

Working: 2x95x9,8

FLOOR RAISE:

Warm Up: 1x5x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL: I made the incline steeper so it's harder.

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x30x12

Working: 2x80x9,9

CARDIO #4

Incline walk 20 min

eliptical 20 min

8/9 HAMMIES AND BACK B2

Warm Up: Bike 5 minutes-Hammies are SUPER SORE and tight today...maybe the lack of a day off...might be from the octane trainer...which I ended up doing last night for cardio #2.

DEAD LIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 2x195x6,6 all I had today...

LAT PULLDOWN Palm Up:

Warm Up: 2x60x10,10

Working: 1x100x8, 2x110x6,6 gee I put 25's under my feet so I didn't pop up..why did I never think of that sooner?!?!

TBAR ROW:

Warm Up: 1x45x10

Working: 3x90x8,8,8

DB DEADS:

Warm Up 1x35x10

Working: 2x70x10,10

GOOD AM'S

Working: 3x95x12,12,12

GLUTE HAM RAISES:

Working: 3x12,12,12

CARDIO #3

AM: 22.5 walking on an incline

PM: 22.5 Arc trainer to stretch legs out!! :o)

8/8 CHEST & TRI

Warm Up: Yep puppy walk

SLIGHT INCLINE BAR PRESS: SMith

Warm Up: 2x40x10,10

Working: 3x80x8,8,8 hard!

INCL DB:

Warm Up: 1x17.5x10

Working: 2x40x10,10

**Need a spot and I can go up to 45's will need help gettin em up.

FLAT FLY:

Warm Up: 1x12x12

Working: 2x25x12,12

DIPS:

4xmex15,14,13,13

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2:

Precor 22.5 minutes

Incline Walking: 22.5 minutes tonight

8/7 LEGS B2

Warm Up: Dog Walk:I don't know what I did to my hip yesterday while doing sprints but it aches...took it easy on the squats...

SQUATS:

Warm Up: 2x45x10,10

Working: 2x135x10,10 1x145x10

HACK SQUATS:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY:LEG EXT:

Warm Up: 1x5ox20

Working: 3x80x20,20,20

BAR LUNGES:

Working: 1x65x12, 2x75x12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO #1

20 minutes Octane trainer

20 minute jog

8/6 DELTS AND BI's B1

Warm Up: DOg Walk

SIDE LATERALS:

Warm Up: 1x10x10

Working: 1x15x8, 2x17.5x8,8

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 1x30x10, 1x35x10 spot up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x30x10

Working: 1x50x10, 2x60x10,10

INCL DB:

Warm Up: 1x15x8

Working: 3x25x6,6,6 ouch-tendonitis

CABLE CURL:

Warm Up: 1x30x10

2x70x10,10

CARDIO: SPRINTS: 5 warm up 15 sprints 10 minutes cool down

3 weeks argh! LOLOL no all is great!!

8/5 BACK and HAMMIES B1

Warm Up: Puppy walk

LAT PULLDOWN PALM UP:

Warm Up: 2x50x10,10

Working: 1x110x6, 2x100x8,8

TBAR ROW: machine one all racks being used

Warm Up: 1x25x10

Working: 1x45x8, 1x70x6, 1x55x8

DEADLIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 1x185x10, 1x195x8

GOOD AMS:

Working: 1x75x12, 1x85x12, 1x95x12

DB DEADS:

WArm Up: 1x30x10

Working: 2x60'sx10,10

GLUTE HAMS:

Working: 3x12,12,12

CARDIO #2

20 minutes arc trainer

8/4 CHEST & TRI's B1

Warm Up: walkin the dog

SLIGHT INCLINE BAR PRESS: Smith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB PRESS:

Warm Up: 1x25x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x10x12

Working: 1x20x12, 1x25x12

DIP:

Working: 4xmex14,13,13,12

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2.5

20 minutes eliptical various stride lengths

no more cardio boyfriend having teeth problems and haven't been home since sunday.

7/31 LEGS B1

Warm Up: Puppy Walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10 squats iffy...last set was better didn't feel like my hips were loose wasn't hitting the basement...

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

SISSY: Oops forgot backpack-LEG EXT:
Warm Up: 1x50x20
Working: 3x80x19,19,20

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

LEG PRESS:
Working: 2x180x20,20 1x90x10

INTERVALS:
5minute warm Up
15 intervals: today did 5 incline 5 flat 5incline just to mix it up super hot and sunny on track and the service road was shaded....
10 minute cool down.

SO lets keep out fingers crossed here Joe-hoping to get out of work and hit a gym in DC tonight...another 16 hour plus day tomorrow and then I could find myslef on a flight to LA tomorrow night...HOPING that isn't the case but it seems noone knows....have all my food prepped thru wed...and worst case senario I will stay with a frined in LA and prep more food! :o)

7/30 DELTS & BI'S A4

Warm Up: dog walk

BAR PRESS: SMITH added weight only
Warm Up: 2x40x10,10
Working: 3x70x8,8,8 these have gotten really tough

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

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x8x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x7, 2x60x6,6 will admit a little ugly but did it :o)

ROPE:
Warm Up: 1x45x12
Working: 1x70x10, 2x80x10,10

CARDIO #1:
20min am: ARC TRAINER
20 min pm: OCTANE ELIPTICAL