10/31 Boooo DELTS AND BI's A3

Warm Up: Dog Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working:1x80x8, 2x85x8,7

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

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR DELT BENCH:
Warm Up: 1x8x12
Working:2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x55x6,6,6

ROPE: Ouch witht he darn tendonitis I have got to bring ice with me
Warm Up: 1x40x10
Working:1x60x10, 1x70x10

10/30 BACK N HAMMIES A3

Warm Up: My day

DEADS:
Warm Up: 1x45x10, 1x135x10
Working: 3x205x8,6,7 UGH My Grip sucks and I wear straps! GRRR


WIDE LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x9, 2x100x8,8

BENCH ROW:
Working: 1x35x10, 2x40x10,10

LEG CURL:
Warm Up: 1x35x10
Working: 3x80x10,9,8 UGH!! Different Machine and once again rushing-Gym Closing....UGH!!

10/29 CHEST AND TRI A3

Warm Up: My day

INCL DB:
Warm Up: 2x20x10,10
Working:3x45x8,8,8 all me now I need a SPOTTER!!

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 all me alone whoohoo

DIPS:
Working: 3xmex11,11,11

TRI PRESS:
Warm Up: 2x60x12,12
Working: 1x80x`0, 2x90x10,10

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

CARDIO #3 Jogging with Pup

10/28 LEGS A3

Warm Up: my day

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

FRONT SQUAT:
Warm Up: 2x45x10,10
Working: 1x65x8, 2x85x8,8 **behind low form 100% better.***Had DOMS for days! LOL

LEG EXT:
Warm up: 1x50x10
Working: 3x120x9,9,9 different machine with different emphasis on begining, midddle and end  on each set

SUMO SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUAT:
3x75x12,12,12

No more time-gym closed-
WAH!

10/27 CARDIO ONLY

Cardio #2 Jogging with dog 35 minutes

10/26 HAMMIES AND BACK Seattle

Warm Up: my day
This was a Very NICE gym wiht wood floors-heavy lifting and droping weights..grunting frowned upon....so I was respectful of their rules...

DEADS:
Warm Up: 1x95x10 1x135x10
Working: 3x155x10,10,10

WIDE LATERAL:
Warm Up: 1x60x10, 1x75x10
Working:1x90x8, 2x105x7,7

BENCH ROW:
Working: 1x30x10, 1x35x10, 1x40x8

LEG CURL SEATED:
Warm Up: 1X50X10
Working:1X80X10, 2X90X10,10

SINGLE LEG CURL: used the seated machine for each leg...
Working: 3x30x12,12,12

CARDIO #1 Eliptical 30 minutes

DELTS AND BI'S 10/25 Away

Warm Up: I don't remember

SEATED DB PRESS:
Warm Up: 2x15x10,10
Working: 3x35x8,8,8

SEATED SIDE LATERAL:
Working: 3x12x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR DELT:
Warm Up: 1x8x12
Working: 2x10x12,12

DB CURL: Tendonitis buggin me so didn't want to go heavy
Warm Up: 1x10x12
Working: 1x15x10, 1x20x10, 1x25x6

ROPE:
Warm Up: 1x20x12
Working: 30x12, 35x12

Had to improvise...I think I was in SF for this one....

10/24 CHEST AND TRI's A2

Well I got up at 4am local time and went to hotel gym...after a night of Tapas and a glass of vino with one of my BFF's in LA. And I had to improvise a little

INCL DB:
Warm Up: 2x20x10,10
Working: 3x40x8,8,8
too nervous without a spot to pull 45's NOONE IN GYM.

FLAT DB:
Warm Up: 1x20x10
Working: 2x35x10,10

PUSH UPS
Working: 14+8on knees, 15+7on knee's, 15+10wide arm on knees

TRI PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 2x80x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x10

Eh-I'm happy that I had some gymtime and the gym had an adjustable seat cables and weights up to 50lbs.
:o) Maybe tonight I'll get in cardio when I get to San Francisco...i will send u an email re show! :o)

10/21/11 CARDIO #3 ONLY

Ugh-Chicago really thru me off kilter and I left my gym bag in the BF's Truck...

I got nada accomplished on the weekend either...eating is healthy but no macro's counted...Mom's fridge died and she's away-So got insane with cleaning and finding a new one before I left on Sunday am for California...That mixed with packing-dog school-the INBF show-I got overwhelmed...
NO excuses just gotta put other things/peeps first sometimes...
Maybe the break will end up being good for me.
:o)

10/19 LEGS A2 Cardio #2

JOG WITH DOG 30 Minutes in AM

Night time work out and just didn't feel it...I'm going back to basics next time I do legs...my front squats should be lower...

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

FR SQUATS:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

LEG EXT:
Warm Up: 1x50x10
Working: 2x125x10,10

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

SPLIT SQUAT:
Working: 1x65x12, 2x85x12,12,12

LEG PRESS:
Working: 2x200x20,20

10/18 CARDIO #1

Extreme Circuit Training Class.....1hr
SUPER HARD TODAY!!! Just incase you were curious about what this class is like

1. belt you strap into with cords and did jumping split squats....I kinda sucked at this
2. Skater Jumps(?) Over a low rope
3. Rope: Making big circles...I die
4. 3 bosu ball moving pushups start regular end up on knees
5. TRX single leg tuck and pike while holding on to upsidedown bosu ball
6. that darn wheel you roll out on for abs
7. prisoner get-ups some weighted with a weighted ball over my head some not.
8. TRX 1 foot burpies
9. Sledge Hammer Tire
10 TRX: feet in trx loops hands to elbows on a weird balance ball
11. jumping up and throwing ball to ground
12. box jumps...and I GOT TO THE 3rd HEIGHT FOR THE FIRST TIME !!! YAY!
13 ladder  jumps
14. crawler frog jumps
15. high knee jumps
16. tire flipping

Course done 3x.

10/17 DELTS AND BI A2

Warm Up: DOg Walk

SEATED BAR PRESS: MACHINE
Warm Up: 2x50x10,10
Working: 3x80x8,8,8 -I think I really did 80 last time..the numbers are scratched off a few notches on thje weight stack...figured it out today...

SEATED SIDE LAT:
Working: 3x12x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 1x12x12, 1x15x12...darm arm
SS
SEATED REAR DELT:
Warm Up: 1x8x12
Working: 1x10x12, 1x12x12

BAR CURL:
Warm Up: 1x35x10
Working: 3x55x6,6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x70x10,10

The tendonitis isn't as bad as it was the other day and after my deadlifts yesterday i thought it would be worse than it was today...meant to ice it but forgot...heh heh...I started using my wrap for it that puts pressure on my elbow...it's made for supposrt and it helps...but I don't like to be dependant on it...I also don't want to resort to cortizone...at least not yet! :o)

10/16 A2 BACK AND HAMMIES

Warm Up: Dog Walk

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 3x200x8,8,8

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x8, 2x100x7,7

BENCH ROW...OPPS DID BENT ROW
Warm Up: 1x65x10
Working: 3x85x8,8,8

LYING LEG CURL:
Warm Up: 1x50x12
**Working: 3x80x10,8,7 ugh plus 60x3

SINGLE LEG CURL:
**Working: 3x30x10,10,10
**The air kicked on at gym and my hammies got super cold...and felt like they tightened up..didn't want to push it too much...

10/15 CHEST AND TRI Cardio #3

Warm Up: Dog Class lol

INCL DB PRESS:
Warm Up: 2x25x10,10
Working:3x45x8,8,8 last one I had a spot...I really think I could do 50's up if I had help getting them up and a spotter I trusted....hummm...

FLAT BENCH:
Warm Up: 1x65x10
Working: 2x85x10,10 no spot and a chicken...lol

DIPS:
Working: Mex11,11,11

TRI PRESS:
Warm Up: 2x40x12,12
Working: 1x70x10, 1x80x10 1x90x5 heh heh

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

CARDIO #3
Eliptical 30 min

10/14 CARDIO ONLY #2

My Tennis Elbow was pretty bad this am...not sure why so I decided to give it a break and wait until tomorrow to hit Chest and Tri's

CARDIO #2: Jog 30 minutes...
I'm in DEEP DOODOO for this Mudder...ohhhh boy ohhh boy....will see how I do in the next week or 2 with runnin...ugh....did I mention I REALLY DO NOT LIKE TO RUN...I Run because I hate it and it's tough for me...I shoulda been a sprinter..short sweet and fast bursts are more my style! LOL!

10/12 LEGS A2

Warm Up: My Day
SQUAT:
Warm Up: 1x95x10
Working: 1x155x10, 2x165x10,10 not sure if I'm getting low enuff...need to have someone watch me...

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

LEG EXT:
Warm Up: 1x65x10
Working: 2x125x10,10 1x80x10 just because

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x125x10, 2x135x10,10

SPLIT SQUAT:
Working: 3x85x12,12,12 hehe almost tipped over a few times...

LEG PRESS:
Working: 2x200x20,20


Pretty good Leg night...wished I had gotten cardio in but alas wasn't in the cards. Will be off tomorrow due to travel...depending on what time I get home might get in alittle evening cardio. :o)

10/11 OFF CARDIO ONLY #1

Extreme Circuit Training 1 hour...
It was pretty awesome I'm doomed for the Mudder...I'm a fool who needs to get her running...walking fast shoes on and start moving... :o)

10/10 DELT AND BI A1

Warm Up: puppy walk and a nap...shhh lol

SEATED BAR PRESS: HAd to do machine
Warm Up: 2x35x10,10
Working: 1x65x8, 2x85x8,8

SEATED SIDE LATERALS:
Working: 1x10x10, 2x12x10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x12x12,12
SS
REAR DELT BENCH:
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL
Warm Up: 1x30x10
Working: 1x50x6, 1x55x6, 1x60x6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x70x10,10

Went lighter don't want to mess up elbow...need to get better on icing it...all in all all is great.

10/9 HAMMIES AND BACK A1

Warm Up: DOg Walk

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 3x195x8,8,8

LAT WIDE PULLDOWN:
Warm Up; 2x60x10,10
Working: 3x90x8,8,7

BENCH ROW:
Working:3x35x10,10,10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x80x9,9,7 grr

SINGLE LEG CURL:
Working: 1x30x12, 2x40x10,10

10/8 CHEST AND TRI A1

Warm Up: dog walk
INCLINE DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 help to get weights up

FLAT BAR:
Warm Up: 1x45x15
Working: 1x85x10, 1x95x10

CHEST DIP:
3xmex14,13,12

TRI PRESS:
warm Up: 2x50x12,12
Working: 2x90x10.10

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12
tendonitis acting up in my left arm...grrrr

10/7 LEGS A1 And Cardio #3

Warm Up: Pup Walk
SQUAT:
Warm Up: 1x95x10
Working: 1x135x10, 2x155x10,10

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 1x105x8, 1x115x8

LEG EXT:
Warm Up: 1x50x10
Working: 2x125x10,10

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

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

LEG PRESS: Did a nautalis machine...press being used
Working: 1x200x20, 1x240x20

CARIDO #3
Variable stride length eliptical
30 minutes

10/5 CARDIO #2 ONLY

Was gonna bang out legs tonight but the BF's parents are in town...and sine I'm not training for a show I should go home after work! LOL!
:o)

CARDIO BIKE 30 minutes Hills

10/4 DELTS AND BI'S C4

Warm Up: My Day gee these late night workouts...whats going on here?! LOL

DB PRESS:
Warm Up: 2x17.5x10.10
Working: 3x35x10,10,10
 I can't get the 40's up without help...no one around so I did more reps with 35's

1ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10 1x15x8 for fun

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12
SS
BAR UPRIGHT ROW
Warm Up: 1x40x12
Working: 2x50x12,12

HAMMER CURL: UGH Tendonitis not fun
Warm Up: 1x15x10
Working: 1x25x6, 1x30x5, 1x25x6

CLOSE GRIP BAR:
Warm Up: 1x40x10
Working: 2x50x10,10

10/3 HAMMIES AND BACK C4

Warm Up: My Day

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x10,10 easier finally...

PULL UP-ASSISTED:
Working 1x40x15, 3x34x14,14,12

BENT ROW:
Warm Up: 1x45x10
Working: 1x85x8, 2x95x7,7

STIFF LEG DEAD:
Working: 3x135x12,12,12

CLOSE GRIP PULLDOWN:
Warm Up: 1x60x12
Working 2x100x8,8

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10
ugh...the same weird charlie horse thing in my calves..not as bad so worked thru

CARDIO: 30 minutes in AM Walking on incline 30minutes; cardio #1

10/2 CHEST & TRI C4

Warm Up: Dog Walk

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

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

FLAT BAR:
Warm Up: 1x45x15
Working: 2x85x10,10

CLOSE GRIP PRESS:
Warm Up: 2x45x10,10
Working: 2x75x10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x15
Working: 1x70x12, 2x80x12,11

NO SPOT FOR ME>>>>UGH!

10/1 LEGS C4

Warm Up: Eliptical 5 min

SQUATS:
Warm Up: 2x95x10,10
Working: 1x135x10, 1x145x10, 1x155x10

LEG PRESS:
Warm Up: 1x90x10
Working: 3x320x8,8,8

LEG EXT:
Working: 3x130x10,10,9

WALKING LUNGE: SUB HACK SQUAT
Warm Up: 1x90x10
Working: 3x180x10,10,10

FRONT SQUAT:
Working: 2x75x30,30
heck yes
:o)

9/29 BACK N HAMMIES C3

Warm Up: My Day
DEADS:
Warm Up: 1x45x10, 1x95x10
Working: 1x135x10, 2x185x10,10

PULLUP ASSISTED:
Working: 4x 34lb assist x14,14,11,11

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x8,8

STIFF DEADS:
Working: 1x135x12, 2x155x10,10

CLOSE GRIP PULLDOWN:
Warm Up: 1x40x12
Working: 2x100x7,7

DB KB:
Warm Up: 2x25x10,10
thats it CRAZY CHARLIE HORSE IN MY CALF...WTH?!?!