11/24 CHEST AND TRI'S B3

SLIGHT INCL BAR PRESS: Smith
Warm Up: 2x40x10,10
Working: 1x80x8, 2x85x8,8

INCL DB:
Warm Up: 1x20x10
Working: 2x40x10,10

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

DIPS:
12,12,12,12

ROPE:
Warm Up: 1x35x12
Working: 2x60x12,12

11/23 LEGS B3

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

HACK:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY:EXTENSIONS:
Working: 3x80x20,20,20

LUNGES:
3x50x12,12,12
**did split squats the lunges are too much for pinaformis

PRESS:
Working: 2x180x20,20

11/20 DELTS AND BI's B2

SIDE LATERALS:
Warm Up: 1x10x01
Working: 3x17.5x8,8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 1x35x10, 1x40x10 spot

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

INCL DB:
Warm Up: 1x17.5x10
Working: 3x25x6,6,6

CABLE CURL: Hi/single arm
Warm Up: 1x20x10
Working: 2x30x10,10

11/19 BACK AND HAMMIES B2

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x45x10
Working: 3x80x8,8,8 better form

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70x10,10

GOOD AM'S:
Working: 1x85x12, 2x95x12,12

GLUTE HAM:
Working: 15,15,15

11/17 CHEST AND TRI B2

SLIGHT INCLINE BAR PRESS: Smith
Warm Up: 2x50x10,10
Working: 1x70x8, 2x80x8,8

INCLINE DB PRESS:
Warm Up: 1x25x10
Working:2x40x10,10

FLAT FLY:
Warm Up: 1x15x12
Working: 2x25x12,12

DIPS:
13,11,11,11

ROPE:
Warm Up: 1x35x12
Working: oops I don't remember

11/16 LEGS B2

SQUAT:
Warm Up: 1x95x10, 1x135x10
Working: 3x155x8,8,8

HACK SQUATS:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY-EXT:
Warm Up: 1x50x20
Working: 1x95x15, 2x80x17,17

LUNGES: Didn't do them pinaformis bugging me

PRESSES:
Working: 2x180x20,20

11/15 DELTS AND BI's B1

SIDE LATERALS:
Warm Up: 1x10x10
Working: 1x15x8, 2x17.5x8,8

HIGH INCLINE DB PRESS:
Warm Up: 1x17.5x10
Working: 2x35x10,10 spot up

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

INC: DB:
Warm Up: 1x10x01
Working: 1x20x6, 2x25x6,6

CABLE CURL:
Warm Up: 1x20x10
Working: 1x25x10, 1x30x10 single arm cables

11/14 BACK AND HAMMIES B1

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x45x10
Working: 3x90x8,8,8 eh not great form

DB DEADS:
Warm Up: 1x30x12
Working: 1x60x10 2x70x10,10

GLUTE HAM:
12,12,12

Have done something to pinaformus grrrrrr

11/11 CHEST AND TRI B1

In South Carolina

SLIGHT INCL BAR PRESS: added weight only on smith
Warm Up: 2x40x10,10
Working: 2x70x8,8 1x80x6

INCL DB:
Warm Up: 1x20x10
Working: 2x35x11,11

FLAT FLY:
Warm Up: 1x10x12
Working: 1x20x12, 1x25x12

DIPS:
12,11,11,10

ROPE:
Warm Up: 1x30x12
Working: 2x37.5x12,12 (?)

Cardio: Bike 30 minutes

11/10 LEGS B1

In South Carolina late night

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x155x8, 1x165x8

HACK SQUAT:
This machine was very strange...dug into my shoulders
Working: 3x70x12,12,12

SISSY-LEG EXTENSION:
Working: 1x70x20, 1x90x20, 1x97.5x20

LUNGE:
SMith Machine: 3x70x12,12,12

PRESS:
2x160x20,20

Cardio: eliptical 30 min

11/8 DELTS AND BI's A4

Warm Up: DOg Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working: 3x85x8,7,8

SIDE LATERALS:
Working: 3x15x10,10,10

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

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x6, 2x60x6,6 eh

ROPE:
Warm Up: 1x50x10
Working: 2x70(?)x10,10 I don't remember forgot to write down! OOPS!

A4 BACK AND HAMMIES A4

Warm Up: Eliptical

DEADS: Ok instead of using 45's I used 35's smaller weights range of motion larger = harder
Warm Up: 1x95x10, 1x135x10
Working: 3x185x8,8,8

WIDE LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x100x8,8,8

BENCH ROW:
Working: 1x40x10, 2x45x10,10

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

SINGLE LEG CURL:
Working: 1x20x12, 2x30x12,12

CARDIO #1
Stairmill 30 minutes

11/5 CHEST AND TRI A4

Warm Up: eliptical

INCL DB
Warm Up: 2x20x10,10
Working: 3x50x6,6,6 had a spot to get em up and the last rep or 2 by the last set

FLAT BAR:
Warm Up: 1x45x10
Working: 1x95x10,10 all meee

DIPS:
Mex12,13,12

TRI PRESS:
Warm Up: 2x65x10,10
Working: 2x90x10,10

DB EXT:
Warm Up: 1x12x12
Working: 3x17.5x12,12,12

CARDIO #3
INcline walking

11/3 LEGS A4

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

FRONT SQUATS:
Warm Up: 1x45x10, 1x65x10
Working: 1x85x8, 2x95x8,8 eh not bad...I think...behind below knees or parallel by end

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

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

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

LEG PRESS: weird seated machine..not used to motion legs burnt
2x90x20,20
lol

11/1/11 CARDIO #2

Extreme Circuit Training Class-1hr...
GREAT CLASS KICKED MY BEHIND!
:o)

LAST NIGHT I DID CARDIO #1:
Stairmill haven't been on it in eons...
30 minutes
just changing it up a bit.
:o)