9/28 DELTS AND BI's

Warm Up: Dog Walk

DB PRESS:
Warm Up: 2x20x10,10
Working: 3x35x9,9,9 no one to spot...need to find someone I trust I know I can  do the 40's

1ARM CABLE:
Warm Up: 1x10x10
Working1x15x10, 2x20x10,10

SEATED READ DELT:
Warm Up: 1x40x10
Working: 2x60x12,11
SS
UPRIGHT ROW
Warm Up: 1x40x12
Working: 2x60x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 3x30x7,7,6

CLOSE GRIP CURL:
Warm Up: 1x40x10
Working: 2x55x10,10

9/27 LEGS C3

Warm Up: Bike 5 minutes

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x145x10,10 watching hip flexor

LEG PRESS:
Warm Up: 1x90x10
Working: 1x270x8, 2x320x8,8

LEG EXT:
Working: 3x130x9.5,9.5,9.5

WALKING LUNGES:
not happening...so did
HACK SQUATS:
3x90x12,12,12

FRONT SQUATS:
Working: 2x65x30,30

Did Hot Yoge in AM easy class...but not gonna push it just want to stretch muscles...planning on hitting a class 2x a week...I swear I'm not going to go yoga crazy again and stand on my forearms and walk walls into backbends...keepin it simple! LOL!

9/26 OFF DAY CARDIO ONLY

Cardio #1 Bike 30 minutes hill program

9/25 CHEST AND BI C3

Warm Up: eliptical 5 min
FLAT DB:
Warm Up: 2x20x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB:
Warm Up: 1x25x10
Working: 1x40x12, 1x45x8 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 spotted but ugly grrr

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 2x85x8,8 spotted

REV PRESSDOWN:
Warm Up: 1x50x10
Working: 3x70x12,12,12

CARDIO #3 INCLINE WALK 30 minutes
Hot Yoga

9/24 DELTS AND BI C2

Warm Up: eliptical 5 min

DB PRESS SEATED:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8 need spot but should go up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x50x12,12 1x60x10
SS
UPRIGHT CABLE ROW
Warm Up: 1x40x12
Working: 1x60x12, 2x70x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 1x35x3 heh heh 2x30x6,6

CLOSE GRIP:
Warm Up: 1x35x10
Working: 2x45x10,10

CARDIO #2 30minutes octane

9/23 HAMMIES AND BACK C2

Warm Up: dog walk

DEADS:
Warm Up: 1x95x10
Working: 1x135x10, 2x185x10,8 grrr lost concentration

PULL UP ASSISTED
Working: 1x40x15, 3x34x14,13,13

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x7,7

ROPE PULLDOWN:SUB CLOSE GRIP ULL DOWN:
Warm Up: 1x70x10
Working: 2x100x8,8

STIFF DEAD LIFT:
Working: 3x135x12,12,12 (?) Can't remember what I did...didn't write down oops)

DB CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10

9/21 CHEST & TRI C2

FL DB
Warm Up: 2x25x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB
Warm Up: 1x25x10
Working: 2x40x10,10 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 1x85x10, 1x95x10-spot ugh

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 1x75x10,1x85x8 spot

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 1x60x12,2x70x12,12

9/20 C2 LEGS Cardio #1

WARM UP: BIKE 5 MIN

SQUATS: Blew
Warm UP: 2x95x10,10
Working: 1x155x5...not feeling it...3x135x10,10,10

LEG PRESS:
Warm Up: 1x95x10
Working: 1x270x8, 2x290x8,8

LEG EXT:
Working: 3x130x9,9,9

WALKING LUNGE: probably should stop these for 2 weeks...will explain
Working: 3x50x12,12,12

FRONT SQUAT:
Working: 2x65x30,30

Death! LOL!

CARDIO 30 minutes will decide tonight...

SQUATS don't hurt my hip but I feel really tight and today my lower back wasn't happy so I pulled back on weight there...

WALKING LUNGES: When my right leg is behind and I'm lunging on the left...my right hip says a loud hello...I hate you! LOL!

Other than that...running bothers it and walking does until it warms up....obviously I wont stop walking...but I wont run...or hobble...heh heh...

I learned a few stretches today at the gym...so I'll start doing them as well...and try to rehab myself... :o)

Other than the aches and pains I'm GREAT!!!!
:o)

9/19 DELTS AND BI

Warm Up: eliptical 5 min

DB PRESS: seated
Warm Up: 2x15x10,10
Working: 3x35x8,8,8 spot up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x30x10
Working: 3x50x12,12,12
SS:
UPRIGHT ROW CABLE
Warm Up: 1x50x12
Working: 3x60x12,12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x30x6,6

CLOSE GRIP: SLow
Warm Up: 1x30x12
Working: 2x45x12,12

9/18 HAMMIES AND BACK

Warm Up: Bike

DEADLIFT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x8,8 eh...blame it on crappy eating last night

PULL UP: Assisted
Working: 1x46x15, `x40x14, 2x34x12,12

BENT OVER ROW: Concentrating on my form think I've got it now
Warm Up: 1x45x10, 1x55x8
Working:, 1x65x8, 2x85x8,8

PULLDOWN CLOSE GRIP:
Warm Up: 1x60x10
Working: 3x100x7,7,7

STRAIGHT LEG DEADLIFT:
Working: 3x165x10,10,8 :o(

DB LEG CURL:
Warm Up: 2x25x12,12
Working: 1x35x10, 2x40x9,9

CARDIO #3
Octane Trainer 30 minutes

9/15 CHEST AND TRI C1

Warm Up: dog walk

FLAT DB PRESS:
Warm Up: 2x25x10,10
Working: 3x45x8,8,7

SLIGHT INCLINE DB PRESS:
Warm Up: 1x25x10
Working: 2x40x10 10 tough today

FLAT BAR: Smith Machine added weight only
Warm Up: 1x50x10
Working: 1x70x10, 1x80x9

CLOSE PRESS:
Warm up: 2x45x10,10
Working: 1x65x10, 1x75x8 ugh worlds worst spotter didn't get it...if I had a little help I would have had 10

REVERSE PRESSDOWN:
Warm up: 1x40x12
Working: 1x60x12, 2x70x12,11

Feel GREAT!
:o)

9/14 LEGS and Cardio #1 C1 restart here

Decided to restart...did do a Delt and Bi workout at the gym at the hotel in DC on the 8th but after that the week was a wash...
Alive and back in town after vacation-well 2 nights away...didn't prep food. Just ate what I wanted and had a drink a night...nothing over board....did alot of biking and walking...made a conscious decision to not go to the gym and not worry about it...feel good. Back on track starting on 9/15

OK LEGS:
Warm Up: ARC Trainer 5minutes

SQUATS:
Warm Up: 1x45x10, 1x95x10
Working: 1x135x10, 2x155x10,10

LEG EXTENSIONS:
Warm Up: 1x65x15
Working: 3x125x10,10,10

LEG PRESS:
Warm Up: 1x90x15
Working: 3x270x8,10,10 * last set drop set-1x270x10, 180x12, 90x20

WALKING LUNGES:
Working: 3x50x12,12,12

FRONT SQUATS:
Working: 1x55x30, 1x65x30

CARDIO #1: 30 minutes various stride length eliptical

AHHHH Felt good!

9/7 BACK & HAMMIES C1

Warm Up: Bike 5 minutes


DEADLIFTS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x10,10


PULL UP: (Assisted)
1x52x15, 1x46x15, 2x40x13,13


BENT ROW: MAX RACK:working on form dont feel like I've been doing these proper
Warm Up: 1x20x10
Working: 3x50x8,8,8


ROPE PULL DOWN: CLOSE GRIP PULL DOWN:Rope is tooooo long 
Warm Up: 1x50x10
Working: 3x100x7,7,7


STIFF DEADS:
Working: 1x135x12, 1x155x12, 1x165x12


DB LEG CURL:
Warm Up: 1x20x12
Working: 1x30x10, 2x35x10,10 g00000 up


CARDIO #1 Tonight :o)

9/5 CHEST & TRI C1

Warm Up: eliptical

FL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x10, 2x45x10,10

SLIGHT INCLINE DB PRESS:
Warm Up: 1x22.5x10
Working: 2x40x10,10

FLAT BAR:
Warm Up: 1x45x10
Working: 1x75x10, 1x85x10

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 2x65x10,10

REV PRESSDOWN:
Warm Up: 1x50x12
Working: 3x70x10,10,10

Not bad...wimped out a little on the flat bar but no spot...

9/4 LEGS C1

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 1x145x10, 1x155x10


LEG EXT:
Warm Up: 1x85x15
Working: 3x125x10,10,10


LEG PRESS:
Warm Up: 1x180x12
Working: 3x230x12,12,20


WALKING LUNGE:
Warm Up: 1x40x12
Working: 3x50x12,12,12


FR SQUATS:
Working: 2x55x30,30


A little out of order due to machines being used. Lunges went lighter due to hip tightness...all in all not too bad for getting back into it.

9/1 Just a little check in!

All is good. Realized a few things...

I'd rather have rice cakes with natty pb and fig butter than chocolate covered pretzels...they just don't satisfy...

A Nature Valley Granola Bar beats out a snickers bar any day.

Icecream..I only need a spoonful.

Drinking...don't miss it...and I'm a real cheap date right now...

My new favorite sweet is a Quest Bar.

I'd rather have a cheat meal dinner...Mexican-will probably kill me but hoping to have some on Saturday...

I went back to the gym on Wed. did a light leg day and went back in the evening for 30 of cardio

Today I did a light Back and Bi day. Might do a little cardio tonight...

All in all I feel great and look really amazing...I'm huge! wondering if I should eat a little crap the day before my show...lol....haven't been counting macros...have had my normal meals with added treats...

:o)