Day 3 Hammies and Back 12/13

Well....I started out strong but I got heart palpitations that spiked at 207 sat at 170 for a bit then finally when I decided maybe I should call it a day went back to normal while I was in the locker room...SMH.
I am guessing it's hormones...it happened one night at work about 2 weeks ago as well...SMH

DEADS:
Warm Up: 3x45x10,10,10
Working: 3x95x10,10,10

WIDE GRIP LAT PULLDOWNS:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10

Will try again tomorrow...GRRRR

12/29 Day 2 CHEST TRI DELT

FLAT BENCH:
Warm Up: 3x45x10,10,10
Working: 65x10,10 75x10,10

INCL DB:
Warm Up: 2x20x10,10
Working: 2x30x10,10

DB OVERHEAD PRESS STANDING
Warm Up: 1x10x10
Working: 3x15x10,10,10

SIDE UP DOWNS:
3 sets of 5x5, 8x5 15x6 12x7

TRI PRESS:
Warm Up: 2x40x10,10
Working: 2x60x10,10 2x70x10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x12x12,12

Taking it easy my legs are super sore from yesterday...lol...but it feels good...wearing my heart rate monitor and making sure my heart doesn't go over 150. :)

Here we go again...Legs 12/28 Day1

Squats:
Warm Up: 45x10,10, 65x10,10
Working: 3x95x10,10,10

Leg EXT
Warm Up: 2x50x10,10
Working: 3x85x10,10,10

HACK SQUATS:
Warm Up: 50x10,10
Working: 90x10,10

SPLIT SQUATS:
Working: 1x45x10, 2x55x10,10

LEG PRESS: Nautalis
Working: 3x100x10,10,10

11/12 BACK AND HAMMIES

First time again in eons for me to do these bodyparts


DEADS:
Warm Up: 1x45x10, 2x95x10,10
Working: 3x135x10,10,10

LAT PULLDOWN WIDE:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10 1x90x8

BENCH ROW:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

SEATED ROW:
Working: 3x70x12,12,12

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x65x10,10,10

So this morning I was asked if I just did a show! LMAO! -basically one of the trainers at my gym was amazed that I haven't really been in the gym for eons except once a week to do legs lol-that's the truth...
Now I could take that both as a positive and a negative...feels good to make it two days in a row! LOL!
I'm working on getting my macros up and running so we have a base line! :)

Nov 11 I'm Baaack....CHEST DELT TRI

I'm taking it easy and testing to see where my strength is...it's been eons since I trained my upper body...

FLAT BAR PRESS:
Warm Up: 2x45x10,10 2x65x10,10
Working: 3x85x8,8,8

SLIGHT INCLINE DB PRESS:
Warm Up: 2x17.5x10,10
Working: 1x30x10, 2x35x10,10

STANDING BAR PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 2x40x10,10

SIDE UP/DOWNS:
Working:
5x5, 8x5, 12x5, 10x12
2x{8x5,10x5,15x5,12x10}

CLOSE PRESS DOWN:
Warm Up: 2z25x12,12
Working: 3x35x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x40x12
Working: 1x50x12, 2x60x10,10

Had a really good pump well for me :) Thought I should only do these body parts once a month!!
Just kidding! :)

8/1 CHEST DELT TRI C4 531

BAR PRESS:
Warm Up: 1x45x10, 2x65x10,10
Working: 1x90x5, 1x105x3, 2x115x5,5 had a spot and help with lift off

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

STANDING BAR PRESS:
Warm UP: 1x30x10
Working: 3x50x9,8,9 ugh tough tonight

SIDE LATERALS UP/DOWN:
Working: 3x 10x5, 12x5 17.5x10 15x10

CLOSE PRESS DOWN:
Warm Up: 2x25x10,10
Working: 3x45x10,10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 3x80x11,11,11

7/31 LEGS C4 531

SQUAT:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x145x5, 1x165x3 1x180x3 1x185x5 had a spot he said I got low enough adn my form was good but then again it was a man spotting me...

LEG PRESS:
Warm Up: 3x95x10,10,10
Working: 1x250x10, 1x260x10, 2x270x10, 10

LEG EXT:
Working: 3x125x10,10,10

WALKING LUNGE:
3x50x12,12,12

SMITH SQUAT:
Working: 1x70x20, 1x80x20

7/29 DELTS AND BI'S C3

INCL DB:
Warm Up: 3x25x10,10,10
Working: 1x35x10, 2x40x10,10 dunno why I couldn't get 40's on first try lol

1 ARM CABLE:
Warm Up: 2x15x10,10
Working: 1x20x10, 1x25x9

SEATED REAR DELT:
Warm Up: 1x30x12
Working: 2x60x12,12 super tough today!
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x11,10 UGH!

HAMMER CURL:
Warm Up: 2x15x10,10
Working: 1x30x6, 2x35x5,5

CLOSE CURL:
Warm Up: 1x35x10
Working: 3x55x10,10,10

July 28 BACK AND HAMMIES C3 531

DEADS:
Warm Up; 1x45x10, 2x135x10,10
Working: 1x155x3, 1x175x3, 2x195x3,ut oh I didn't write down the next rep amnt..

PULL UP: I'm stinking at them lately
4x28lb assistx10,10,10,10 mex4,4

BENT ROW:
Warm Up: 2x65x10,10
Working: 2x115x8,8 1x125x8

ROPE PULLDOWN:CLOSE GRIP
Warm Up: 1x60x10
Working: 1x100x8, 2x110x6,6

STARIGHT ARM PULLDOWN:
Working: 1x30x12, 2x40x11,12

STIFF LEG DEADS:
Working: 1x135x12, 2x145x12,12

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x40x9,9 ?!

July 27 C3 Chest Delt Tri 531

BAR PRESS:
Warm UP: 2x65x10,10
Working: 1x85x3 1x95x3 1x110x3, 4

SL INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING BAR:
Warm Up: 1x30x10
Working: 3x50x9,9,9

SIDE LATERAL UP/DOWN
Working: 8x5,10x5, 15x12, 10x10
2x 10x5,12x5, 17.5x9 15x8

CLOSE PRESS DOWN:
warm Up: 2x40x12,12
Working 95x10,10,10

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

7/25 C3 LEGS 531

SQUATS:
Warm UP: 1x45x10, 2x95x10,10
Working: 135x3, 155x3, 2x175x3,5 eh...

LEG PRESS:
Warm UP: 3x90x10,10,10
Working: 1x230x10, 3x250x10,10,10

LEG EXT:
Working: 2x110x10,10 1x125x9

WALKING LUNGE:
3x50x12,12,12

SMITH MACHINE SQUAT:
2x80x20,20

7/22 C2 DELTS and BI's

INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x8,8,8

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

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x60x12,12 tough today!!
SS
UPRIGHT ROW:
Warm UP: 1x30x12
Working: 2x50x12,12

HAMMER CURL:
Warm UP: 2x15x10,10
Working: 1x25x6, 1x30x6 2x35x5,5 eh...

CLOSE CURL:
Warm Up; 1x30x10
Working: 3x50x10,10,10

7/21 C2 HAMMIES AND BACK 531

DEADS:
Warm Up; 2x135x10,10
Working: 1x140x5, 1x165x5, 2x185x5,10

PULL UP:
Working: Mex6  28lb assist 4x10,10,10,10

BENT ROW:
Warm Up: 2x65x10,10
Working: 3x115x8,8,8

ROPE PULLDOWN CLOSE GRIP
Warm Up: 1x60x10
Working: 3x100x8,8,8

STRAIGHT ARM PULL DOWN:
Working: 3x50x12,12,12

STIFF DEADS:
Working: 3x135x12,12,12

DIDN"T DO DUMBELL LEG CURLS OUT OF TIME!

7/20 C2 CHEST DELT TRI 531

CHEST PRESS BAR:
Warm Up: 2x65x10,10
Working: 80x5 90x5 105x5,8

SL INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm up: 1x30x10
Working: 3x50x9,9,9

SIDE LATERALS UP-DOWN
Working: 3x8x5, 3x10x5, 3x15x12,12,12 3x12x10,10,10

CLOSE PRESS:
Warm Up: 2x25x10,10
Working: 1x40x10, 2x45x8,8

REVERSE PRESS DOWN:
Warm Up: 1x50x10
Working: 3x80x10,10,10

7/18 C2 LEGS 531start again

SQUAT:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x125x5, 1x145x5, 1x160x5

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10,10

LEG EXT:
Warm Up: 1x65x10
Working: 3x110x10,10,10

WALKING LUNGE:
Working: 3x55x12,12,12

SMITH SQUAT:
Working: 1x70x20, 1x80x20
:o)

7/17 C1 DELTS AND BI

INCL DB PRESS:
Warm Up: 3x20x10,10,10
Working: 3x40x8,8,8

1ARM CABLE:
Warm Up: 2x10x10,10
Working: 2x35x10,10 nautalis machine maybe really 17lbs  not sure

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 1x60x12, 1x70x10
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x12,12

HAMMERCURL:
Warm Up: 2x15x10,10
Working: 1x25x6, 1x30x6 1x35x3+1x30x3oh well

CLOSE CURL:
Warm Up: 1x25x10
Working: 3x55x10,10,10 eh...not too pretty

7/16 C1 HAMMIES AND BACK 531 deload

**DOG Tweaked back and short on time here...kinda a lame start

DEADS:
Warm Up: 2x95x10,10
Working: 1x125x5, 1x135x5, 2x145x5,12

PULL UP: Assisted
40lb x 12,12,12,12

BENT ROW:
Warm Up: 2x65x10,10
Working: 3x105x8,8,8

ROPE PULLDOWN:
Warm Up: 1x50x10
Working: 1x80x8, 2x70x8,8

STRAIGHT ARM PULLDOWN:
Working: 3x30x10,10,10

STIFF DEADS:
3x125x12,12,12

DIDN"T DO DB LEG CURLS

7/15 C1 CHEST, DELTS TRIS Deload 531

CHEST PRESS BAR:
Warm Up: 2x65x10,10
Working: 1x70x5, 1x80x5 2x85x5,12

SL INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm Up: 1x30x10
Working: 1x40x10, 2x50x8,8

SIDE LATERAL UP & DOWN:
3x8x5,5,5
3x10x5,5,5
3x15x10,12,10
3x12x8,8,10

CLOSE PRESS:
Warm Up: 2x50x10,10
Working: 3x90x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x50x10
Working: 2x80x12,12

7/14 C1 LEGS deload531

SQUATS:
Warm Up: 3x65x10,10,10
Working: 1x115x5, 1x125x5, 2x135x5,12

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 1x230x10, 3x150x10,10,10

LEG EXT:
Working: 3x95x10,10,10

WALKING LUNGES:
Working: 3x50x12,12,12

SMITH SQUATS:
Working: 2x60x20,20

June 21 DELTS and BI's B1

HI INCL DB PRESS:
Warm UP: 2x17.5x10,10
Working: 1x35x10, 2x40x8,8

SIDE LATERAL (Cable)
Warm Up: 2x10x10,10
Working: 2x15x10,10

FLOOR RAISE:
Warm Up: 1x8x10
Working: 2x10x10,10

CABLE UPRIGHT ROW:
Warm UP: 1x40x10
Working: 2x70x10,10

INCL DB:
Warm UP: 2x15x10,10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x40x10
Working: 3x80x10,10,10

**SO I didn't go to my extreme classes this week...I seem to have dropped 4lbs...missing a meal here and there and eating later than I should after a workout...double walks with pups...a stressful week....but a fantastic one too! Basically I probably cut my carbs too much

June 19 HAMMIES AND BACK B1 531

DEADS:
Warm UP: 3x95x10,10,10
Working: 135x5, 160x5, 2x185x5,8

LAT PULLDOWN PALM UP:
Warm UP: 3x60x10,10,10
Working: 1x90x8, 2x100x8,8

TBAR ROW:
Warm UP: 2x45x10,10
Working: 3x90x10,10,10

DB DEADS:
Warm UP: 2x35x12,12
Working: 2x70x10,10

CLOSE ROW:
Working: 1x70x12, 1x80x12, 1x90x12

GOOD AM:
Working: 1x60x12, 2x80x12,12

GLUE HAM: Skipped I have a nasty rope burn on the back of my ankle...
and can't have anything on it right now...Butta's tie out was around my ankle and I threw a toy...for him to chase...I'll leave it at that...

June 18 CHEST DELT TRI B1

531CHEST PRESS:
Warm Up: 3x65x10,10,10
Working: 1x75x5,1x85x5, 2x100x5,7

SLIGHT INCL BAR: Didnt do

INCL DB:
Warm UP: 2x17.5x10,10
Working: 2x40x10,10

PUSHUP FEET UP:
Warm UP: 1x15
Working: 3x15,15,15

1ARM SIDE LATERAL: DB
Warm UP: 1x8x10
Working: 1x10x10. 2x12x10,10

DIPS:
Working: 4xmex12,12,12,12

ROPE:
Warm Up: 1x40x12
Working: 2x60x12,12

June 17 LEGS 531 begins B1

SQUATS:
Warm UP: 3x65x10,10,10
Working: 1x115x5, 1x135x5, 2x155x5,7 (?)

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

SISSY: Did Front squats...didn't have my strap or backpack
FRONT SQUATS:
Working: 1x45x20, 1x55x20, 1x65x17

BAR LUNGE:
Working: 3x50x12,12,12

LEG EXT:
Working: 2x50x20,20
my knees were bugging me...rying to be better about taking cissus and glucosamine or whatever it is and fish oil!

June 13 Cardio Only

Well I was going to bang out delts and bi's tonight but after my Extreme Circuit Training Class today I can't seem to move my arms above my shoulders...lol!
It was an upper body intense class today.
:oP

June 12 Back & Hammie A4

LAT WIDE PULLDOWN:
Warm UP: 3x60x10,10,10
Working: 1x100x8 2x110x6,6 grrr lol

DEADS:
Warm Up: 2x135x10,10
Working: 3x205x6,6,6 :o)

BENCH ROW:
Warm UP: 1x25x10
Working: 3x45x10,10,10

LYING LEG CURL:
Warm UP: 2x50x10,10
Working: 3x80x8,8,8 eh

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

Cardio 30 min intervals on X Mode don't remember the name of the machine lol

June 11 CHEST DELT TRI A4 (Boston)

OK a glass of wine the night before KILLS my strength...or that's what I'm blaming it on...also could be that I literally ate breakfast and ran to gym without giving myslef a  little time to digest...

FLAT BENCH DB:
Warm Up: 3x20x10,10,10
Working: 3x40x8,8,8

INCL DB:
Warm Up: 2x20x10,10'
Working: 3x30x10,10 SMH

STANDING DB:
Warm Up: 1x15x10
Working: 3x20x10,10,10

SIDE UPS:
Working: 3x8x10,10,10

TRI PRESS:
Warm UP: 1x20x10
Working: 3x40x10,10,10

DB EXT:
Working: 2x15x10,10
UGH!!

6/10 LEGS A4 (Boston)

LEG EXT:
Warm UP: 2x65x10,10
Working: 2x115x10,10

FR SQUATS: Why do I suck at squats sooo bad?!?
Warm Up: 1x45x10, 2x65x10,10
Working: 4x95x8,8,8,8

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

SPLIT SQUATS:
Working: 3x75x12,12,12

LEG PRESS:
Working: 2x140x20,20
Ugh and Leg Press too?!?!
:oP

June 7 DELT and BI A3

CARDIO: Extreme Circuit Training Class

HIGH INCL PRESS:
Warm Up: 3x40x10,10,10
Working: 3x70x8,8,8

SEATED SIDE LAT
Warm Up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
SEATED READ DELT:
Warm Up: 1x10x10
Working: 2x15x12,12

BAR CURL:
Warm Up: 2x35x10,10
Working: 3x65x6,6,6

ROPE:
Warm UP: 1x40x12
Working: 3x80x10,10,10

June 6 Back and Hammies A3

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

DEADS:
Warm UP: 2x135x10,10
Working: 3x205x5,5,2UGH 1x185x8

BENCH ROW:
Warm Up: 1x20x10
Working: 3x45x10,10, 10

LYING LEG CURL:
Warm UP: 2x50x10,10
Working: 3x80x8,8,8

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,12

June 5 CHEST DELT TRI

I feel like I always have some sort of weird injury lol-my left delt is still bugging me alittle so I didn't go up this week...I think I might have pinched a nerve or something...

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DBL:
Warm UP: 2x17.5x10,10
Working: 2x40x11,11

STANDING DB PRESS:
Warm Up: 1x15x10
Working: 1x2ox10, 1x25x8, 1x20x10

SIDE UP:
Working: 3x8x10,10,10

TRI PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10 1x45x8

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x12

June 4 LEGS A3

LEG EXT:
Warm Up: 2x55x10,10
Working: 2x110x10,10

FR SQUATS:
Warm UP: 2x65x10,10
Working: 1x85x8, 3x95x8,8,8 playing with foot position...
think closer might be better for me

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

SPLIT SQUAT:
Working: 3x60x12,12,12

LEG PRESS:
Working: 1x90x20, 1x140x20
eh...

June 3 DELTS and BI A2

Warm Up: 5K
**Exhausted and lacking sleep

HI INCL BAR PRESS: Smith machine
Warm Up: 3x40x10,10,10
Working: 3x70x8,8,8

SEATED SIDE LATERALS:
Warm up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x17.5x12,12
SS
REAR BENCH RASIE:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 1x50x6, 2x55x6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 1x85x10

June 2 BACK AND HAMMIES A2

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

DEADS:
Warm Up: 2x135x10,10
Working: 3x200x7,7,7 hehee

BENCH DB ROW:
Warm Up: 1x30x10
Working: 3x45x9,9,8

LYING LEG CURL:
Warm up: 2x50x10,10
Working: 1x80x8, 2x65x10,10 dead legs..

SINGLE LEG CURL:
Working: 1x20x12, 2x25x12,12

June 1 CHEST DELTS TRI A2

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DB:
Warm Up: 2x17.5x10,10
Working: 2x40x11,11 no spot so not going up...

STANDING DB PRESS:
Warm Up: 1x12x10
Working: 1x20x10, 2x25x9,9

SIDE UPS:
Working: 3x10x10,10,10

TRI PRESS:
Warm Up: 2x45x10,10
Working: 3x90x10,10,10

DB EXT:
Warm Up" 1x10x12
Working: 2x20x11,11

May 31 LEGS A2

LEG EXT:
Warm Up: 2x65x10,10
Working: 2x115x10,10

FRONT SQUATS:
Warm Up: 2x65x10,10
Working: 4x95x8,8,8,8

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

SPLIT SQUATS:
Working: 3x50x12,12,12

LEG PRESS:
Working: 2x140x20,20

CARDIO: Extreme Circuit  Training 1 HR

5/29 DELTS AND BI'S A1

HIGH INCL BAR: Smith machine
Warm Up: 3x40x10,10,10
Working: 1x60x8, 2x70x6,7 grrr

SEATED SIDE LATERAL:
Warm Up: 1x10x10
Working: 3x15x10,10,10

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

BAR CURL:
Warm Up: 2x35x10,10
Working: 3x55x6,6,6 a bit too much rocking I think..grrr

ROPE CURL:
Warm Up: 1x40x10
Working: 3x80x10,10,10

Not bad...my shoulders/chest is still alittle sore from dragging yes dragging Butta home after he spied the sheriffs horses on Sat night....SMH

5/27 Back and Hammies A1

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,7.5

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 1x185x8, 2x195x8,8 heeheeeheeehee

BENCH ROW:
Warm  UP: 1x20x10
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x80x10, 9, 6 plus 1x65x5

SINGLE LEG CURL:
Working: 3x20x12,12,12

My hammies were SPENT!

5/25 CHEST DELT TRI A1

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,7
**honestly I think this bar is 55 not 45 just sayin

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING DB PRESS:
Warm Up: 1x10x10
Working: 1x20x10, 2x22.5x10,10

SIDE UPS:
Working: 1x7,5x10, 2x10x10,10

TRI PRESS DOWN:
Warm Up: 2x40x10,10
Working: 3x80x10,10,9

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

not bad for a friday night workout

5/24 CARDIO ONLY

1 hour Extreme Circuit Training Tabata Style...

Killed it.

:o)

5/23 LEGS A1

LEG EXT:
Warm Up: 2x50x10,10
Working: 2x110x10,10

FR SQUATS:
Warm Up: 1x45x10, 2x65x10,10
Working: 4x85x8,8,8,8
hips are tight...pulled something on the inside of leg while doing these...iced when I got home and was fine today...that icee trick really works...

SUMO SQUATS:
Warm Up: 1x85x10...not happening due to pull

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

LEG PRESS:
Working: 2x90x20,20

Kinda disappointed but it is what it is...I need to hit a yoga class...

5/22 DELTS AND BI's C4 and cardio 1hr

**Took my extreme circuit training class in am-think it killed my arms for my evening workout...a ton of burpie type moves today

HI INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x9,9,9

1 ARM CABLE:
Warm Up: 2x10x10,10
Working: 3x15x10,10,10 left shoulder exhausted...lol

SEATED REAR DELT:
Warm Up: 1x30x12
Working: 2x60x12,12
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x12,12

HAMMER CURL:
Warm Up: 2x25x10,10
Working: 1x30x6, 1x35x5, 1x30x7

CLOSE CURL:
Warm Up: 1x30x10
Working:3x50x10,10,10

5/20 HAMMIES AND BACK C4

PULL UP:
Working: 4x34x10,10,10,10

BENT ROW:

Warm Up: 2x65x10,10

Working: 1x95x8, 2x105x8,8

ROPE/CLOSE GRIP PULLDOWN:

Warm Up: 1x60x10

Working: 3x100x8,8,8

STANDING PULL DOWN:

Working: 1x30x12, 2x40x10,10 grrr

STIFF DEADLIFTS BAR:

Warm Up: 1x135x12

Working: 2x155x12,12 1x165x10

DB EG CURL::
Warm Up: 2x25x10,10
WORKING: 3X35X10,10,10

5/19 CHEST TRI DELTS C4

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

SLIGHT INC DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING BAR OVERHEAD PRESS:
Warm UP: 1x30x10
Working: 2x50x8,8 1x40x10

UPDOWNS:
Working:
8x5,5,5  10x5,10,5 15x15,13,15 12x10,10,10
**Lost track of what I was doing on second set of 10's lol

CLOSE PRESS:
Warm Up; 2x50x10,01
Working: 1x80x10, 2x90x10,10

REVERSE PRESS DOWN:
Warm Up: 1x50x10
Working: 3x90x12,12,12

May 18 LEGS C4

Late night legs.

LEG PRESS:
Warm Up: 3x90x10,10,10,10
Working: 3x270x10,10,10,10

SQUATS:
Warm Up: 2x90x10,10
Working: 3x145x8,8,8 (?) maybe it was an olympic bar?!

LEG EXT:
Warm Up: 1x80x10
Working: 3x100x10,10,10 1x80x10

WALKING LUNGE:
3x50x12,12,12

SMITH SQUATS:
Working:2x70x20,20

5/16 Delts and Bi's C3

HI INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x8,8,8

1ARM CABLE:
Warm Up: 1x15x10, 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x30x12
Working: 2x60x12,12 eh
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x55x10,10

HAMMER CURLS: Where are my bicep muscles today?!?!
Warm Up: 2x20x10,10
Working: 1x35x3,,,3x30x6,6,6

CLOSE CURL:
Warm Up: 1x30x10
Working: 3x55x10,10,10

5/15 Back and Hammies C3

PULL UP:
Working: Mex6,6 grr 40assistx12, 32assistx11,11,11

BENT OVER ROW:
Warm Up: 2x65x10,10
Working: 3x95x8,8,8 form concentrating on form

ROPE PULL DOWN: Close grip handel
Warm Up: 1x50x10
Working: 3x100x7,7,7

STANDING STRAIGHT ARM PULL DOWN:
Working: 1x30x12, 2x40x11,11

STIFF LEG DEADS:
Warm Up: 1x135x12
Working: 3x155x12,12,12

DB LEG CURLS:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10

5/14 CHEST DELTS and TRIS C3

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

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

STANDING BAR RAISES:
Warm Up: 1x30x10
Working: 3x45x10,10,10

SIDE LATERAL UP/DOWNS:
Working:
5x5, 8x5, 12x12, 10x12
8x5, 10x5, 15x11, 12x10
8x5,10x5,  15x12, 12x10

CLOSE PRESS DOWN:
Warm Up: 2x25x10,10
Working: 1x40x10, 2x45x10x9

REVERSE PRESSDOWN:
Warm Up: 1x50x10
Working:1x80x12 2x85x12,10

5/1-5/13

I don't have a few of the most recent pages...
I've been going to extreme circuit training class 2x a week and
have been a wee bit spuratic with my workouts...
and don't actually have the last few...
I did do the tough mudder...a good time...

I started a new workout book yesterday
it doesn't ahve a cardboard cover so hopefully it wont be ripped to shreads.

I've put on a few lbs but I'm cool with it...
I will check in this weekend
And perhaps will embarrass myself in posing class joining the bodybuilders...lol!

:o)

4/30 LEGS C2

This was the FASTEST LEG WORKOUT EVER! OMG!!

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10,10

SQUATS:
Warm Up: 2x95x10,10
Working: 1x145x8, 2x155x8,8

LEG EXT:
Working: 1x80x10, 1x95x10, 1x110x9

WALKING LUNGE:
Working: 1x30x12, 1x40x12, 1x50x12
babying knee a wee bit since I forgot the knee brace...heehee

SMITH SQUATS:
Working: 2x70x20,20

WhooHoo!

4/28 DELTS AND BI'S C1

INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x8,8,8

1Arm Cable:
Warm Up: 2x10x10,10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12
SS
UPRIGHT ROW
Warm Up: 1x30x12
Working: 2x50x12,12

HAMMER CURL:
Warm Up: 2x15x10,10
Working: 1x25x6, 2x30x6,6

CLOSE CURL:
Warm Up: 1x30x10
Working: 3x50x10,10,10

4/27 BACK and HAMMIES C1

Late night workout...alot of traffice so got to gym a little later than I like...

PULL UPS:
Working: Assisted 1x16lbx8 3x34lbx10,10,10 eh...

BENT ROW:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x105x8,8

ROPE PULLDOWN-CLOSE GRIP HANDEL
Warm Up: 2x50x10,10
Working: 1x90x8, 2x100x7,7

STARIGHT ARM PULLDOWN:
Working: 1x30x12, 2x40x12,11 eh

STIFFLEG DEADS BAR:
Warm Up: 1x95x10
Working: 1x155x12, 1x165x6plus1x155x6, 1x155x11 grrr
***OK THE PROBLEM I'M HAVING IS MY SKINNY LITTLE FINGERS ARE TOOO WEAK TO HOLD THE BAR EVEN WITH WRAPS...SOME BARS ARE JUST TOOOOO THICK I THINK...WHAT SHOULD I DO?! I COULD TOTALLY GO UP IN WEIGHT AND BANG THESE OUT IF I COULD GLUE MY FINGERS TO THE BAR...ANY SUGGESTIONS?!?!

DB LEG CURL:
had to skip gym closing...

4/26 CARDIO

1 hour extreme circuit training tabatta style.
Gosh I missed this class!
I didn't do box jumps just step ups with 40lbs on my back...being smart...sort of!
:o)

4/25 LEGS Heehee C1 part 2

Went to the rolfer in the am...since I can't seem to "break up with him" lol-and he said my knee is tendonitis....he worked the muscles and tendons and bam...I feel 80% -90% better soooo I decided to test it that night

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10,10

SQUATS:
Warm Up: 2x95x10,10
Working: 3x145x8,8,8

LEG EXT: Took it easy here
Working: 1x65x10, 1x80x10, 2x95x10,10

WALKING LUNGE: Subbed SPLIT SQUATS knee a little too unstable right now...so light weight
Working: 3x30x12,12,12

SMITH SQUATS:
Working: 1x50x20, 1x70x20

Not too bad all things considered. :o)

April 24 CHEST DELTS and TRIS C1

Am workout...really solid for a c1...

FLAT DB PRESS:
Warm Up: 3x25x10,10,10
Working: 1x40x8 2x45x8,8, **Get a spot and get those 50's hoohoo

SL INC DB PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10 go up

STANDING BAR PRESS:
Warm Up: 1x20x10
Working: 3x40x10,10,10

SIDE LATERALS UP DOWNS:
Working: 1x5x5, 1x10x5 1x15x12 1x12x7
2x10x5,5 2x12x5,5 2x20x6,5 2x15x7,7

CLOSE PRESSDOWN:
Warm Up: 2x20x12,12
Working: 1x35x10, 1x40x10, 1x45x10

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 1x70x12, 2x80x12,12

C1 LEGS well I'm not counting this

I've been ignoring a knee issue...heh heh and today it caught up with me....no jogging...and well no legs eaither

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10

SQUATS:
Warm Up: 2x95x10,10
Working: 1x145x8, 1x155x8 1x135x8

and thats it squats killed
leg ext-not happening
nor are walking lunges

4/21 Delts and Bi's B4

HI INCL DB:
Warm up: 2x25x10,10
Working: 3x40x8,8,8

SIDE LATERALS STANDING:
Warm Up: 2x12x10,10
Working: 2x20x10,10

FLOOR RAISE:
Warm Up: 1x5x12
Working: 2x12.5x10,10
SS
UPRIGHT ROW:
Warm Up: 1x50x10
Working: 2x80x10,10

INCL DB:
Warm Up: 2x15x10,10
Working: 3x25x6,6,6 grrr

CABLE CURL:
warm Up: 1x20x10
Working: 1x30x10 1x35x8 1x30x10

4/20 Hammies and Back B4

took 2 days off...due to scheduling conflicts..did so some cardio...seems like my weight is up again...and has been for the last 2 weeks....but still feel good and semi lean...basically more junk in my trunk...it's made me stronger too.
This is an am workout...

LAT PULL DOWN PALM UP
Warm Up: 3x60x10,10,10
Working: 3x110x7.5, 7.5, 7 plus 70x5

TBAR ROW: grrr
Warm Up: 2x45x10,10
Working: 2x100x6.5, 6.5 1x90x8 those 10lbs make all the difference today in my form...grrrr

DB DEADS:
Warm Up: 2x35x10,10
Working: 2x85x8,8 I could have easily gotten 10 however even with wraps my grip starts to go too lessen more than I'm comfortable with

CLOSE ROW:
Working: 1x100x12, 1x110x9grrr 1x100x12

GOOD AM:
Working: 3x95x12,12,12

GLUTE HAM: Subed Lying Leg Curls
Working: 3x55x15,15,15

April 17 CHEST DELT TRI B4

SLIGHT INCLINE BAR: weight added only on smith
Warm Up:3x40x10,10,10
Working: 1x85x8, 2x90x8,8 heehee

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

ELEVATED PUSH UP
Warm Up: flat 20
Working: 17,17,17

1 ARM SIDE LATERAL CABLE
Working: 3x20x10,10,10

DIPS:
Working: me x13,12,12,12

ROPE:
Warm Up: 1x30x12
Working: 1x50x12, 1x60x11

April 16 LEGS B4

Late Workout

SQUAT:
Warm Up: 3x95x10,10,10
Working: 1x145x8, 3x155x8,8,8

HACK:
Warm Up: 2x90x10,10
Working: 1x200x10, 1x210x10

SISSY: wearing back pack
Working: 2x45x20,20 2x50x20,20

BAR LUNGE: My legs were spent
Working: 3x55x12,12,12

LEG EXT:
Working: 2x65x20,20

April14 DELTS AND BI'S B3

HIGH INCL DB PRESS:
Warm Up: 2x25x10,10
Working: 1x35x8, 1x40x10 spoted up 1x45x8 eh spotted

SIDE LATERALS: Standing
Warm Up: 2x12x10,10
Working: 2x20x10,10 so so with form...not awful but rockin a bit

FLOOR RAISES:
Warm Up: 1x5x10
Working: 2x12.5x10,10
SS
CABLE UPRIGHT ROW:
Warm Up: 1x50x10
Working: 2x70x10,10

INCL DB:
Warm Up: 2x12.5x10,10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x8,8

April 13 BACK AND HAMMIE B3

LAT PULLDOWN PALM UP:
Warm Up: 3x60x10,10,10
Working: 3x110x7,7,6

TBAR ROW:
Warm Up: 2x45x10,10
Working: 3x100x7,8,8

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x80x10,10

CLOSE ROW:
Working: 3x110x12,11,11 eh...

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

GLUTE HAMS:
Working: 3x15,15,15

:o)

April 11 Chest Delt Tri B3

SLIGHT INCL BAR PRESS: Smith weight added only
Warm Up: 3x40x10,10,10
Working: 3x85x8,8,8

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

PUSH UP ELEVATED:
Warm Up: flat 17
Working: 4x17,17,17,17 maybe I'm doing something wrong seem to be too easy

1 ARM SIDE LATERAL Cable
Working: 3x20x10,10,10

DIPS:
Working: 15,13,12,12 eh...

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 1x35x10

April 10 LEGS B3

SQUATS:
Warm Up: 3x95x10,10,10
Working: 1x135x8, 3x145x8,8,8

HACKS:
Warm Up: 2x90x10,10
Working: 2x200x10,10

SISSY:
Working: 4x45x20,20,20,20

BAR LUNGE:
Working: 3x55x12,12,12

LEG EXT:
Working: 3x65x20,20,20

:o)

April 7 CHEST DELT TRI B2

SLIGHT INCL BAR PRESS: Smith machine
Warm Up" 3x40x10,10,10
Working: 3x80x8,8,8
**Weight added only...I could go up but I think I need someone to twist bar for me...my wrists are too weak! LOL!

INCL DB:
Warm up: 2x25x10,10
Working: 2x40x10,10

ELEVATED PUSH UP:
Warm Up: 1xme flatx16
Working: 3x15,15,15

1 ARM SIDE LATERAL CABLE:
Working: 3x20x10,10,10

DIPS:
Working: 14,11,10,10 ugh

ROPE:
Warm Up: 1x20x12
Working: 1x40x8, 1x35x12 UGH

April 6 HAMMIES AND BACK B2

LAT PULLDOWN PALM UP:
Warm Up: 3x50x10,10,10
Working: 3x110x7,7,6 eh I tried

TBAR ROW:
Warm Up: 2x45x10,10
Working: 2x90x8,8, 1x100x6

DB DEADS:
Warm Up: 2x35x10,10
Working: 2x75x10,10

CLOSE ROW:
Working; 1x90x12, 2x100x11.5,11.5

GOOD AM:
Working: 3x85x12,12,12

GLUTE HAM RAISE:
Working: 3x15,15,15

Late night work out felt strong.

April 5 Delts and Bi's B2 ooops

So I shouldn't run to the gym super early..my brain doesn't work so well sometimes...

HI INCL DB PRESS:
Warm Up 2x25x10,10
Working: 1x40x8 ugh spotted, 2x35x8,8 all me

SIDE LATERALS Standing
Warm Up: 2x10x10,10
Working: 2x17.5x10,10

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x10x10,10
SS
CABLE UPRIGHT ROW
Warm Up: 1x50x10
Working: 1x70x10, 1x80x10

INCL DB:
Warm Up: 2x17.5x8,8
Working: 3x25x6,6,6 eh

CABLE CURLS:
Oops I didn't write them down...


(Pull Up: 6.5)

April 4 LEGS B2

SQUATS:
Warm Up: 1x45x10, 3x95x10,10,10
Working: 2x135x8,8 2x145x7,8

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

SISSY with back Pack:
Working: 1x35x20, 2x40x20,20

BAR LUNGE:
Working: 1x65x12 eh 2x55x12,12

LEG EXT:
Working: 2x65x20,20

(6.5 PullUps)

April 2 Delts and Bi's B1

HI INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 2x35x8,8 1x40x10 spot

SIDE LATERALS: Standing DB
Warm Up: 2x10x10,10
Working: 1x15x10, 1x17.5x10

FLOOR RASIE:
Warm Up: 1x5x10
Working: 2x10x10,10
SS
CABLE UPRIGHT ROW:
Warm Up: 1x40x10
Working: 1x60x10, 1x70x10

INCL DB:
Warm Up: 2x15x10,10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x15x12
Working: 1x25x10, 2x30x10,10

(5.5 Pull ups)

April Fools Day Back n Hammies B1

Legs are still screaming..maybe they are finally growing...

LAT PULLDOWN PALM UP:
Warm Up: 3x50x10,10,10
Working: 2x100x8,8 1x110x6

T-BAR ROW:
Warm Up: 2x45x10,10
Working: 3x90x8,8,8

DB DEADS:
Warm Up: 2x30x10,10
Working: 1x60x10, 1x70x10
I could get more but legs are tight!!!

CLOSE ROW:
Working: 1x80x12, 2x90x12,12

GOOD AM: You know my excuse by now
Working: 1x65x12, 2x85x12,12

GLUTE HAM: SUB'D LYING LEG CURL:
Working: 1x35x20, 2x50x15,15

3/31 CHEST DELT TRI B1

SLIGHT INCL BAR PRESS: Smith-added weight only
Warm Up:3x40x10,10,10
Working: 1x70x8, 1x80x8, 1x85x8

INCL DB:
Warm Up: 2x20x10,10
Working: 2x40x10,9

ELEVATED FEET PUSHUP:
Warm Up: 1x15 me on flat ground
Working: 3x12,12,12 probably could have gotten more but my legs are SCREAMING from yesterday so afraid I;d end up rolling on ground...lol

1 ARM SIDE LATERALS:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x10,10 ehh

DIPS:
Working:2x12,12 gym closing I'm moving to rope can do faster sets

ROPE:
Warm Up: 1x30x12
Working: 1x40x12, 1x50x12

March 30 LEGS B1

Took an extra day off here and there...fighting a chest cold/infection...hope to see doc next week.

SQUATS:
Warm Up: 1x65x10, 2x95x10,10
Working: 3x135x8,8,8

HACK:
Warm Up: 1x50x10, 1x90x10
Working: 2x180x10,10

SISSY: With backpack
Working: 1x25x20, 3x35x20,20,20

BAR LUNGE:
Working: 3x50x12,12,12

LEG EXT:
Working: 2x85x18,18

March 27 DELTS BI'S A4

HI INCLINE BAR:
Warm Up: 3x40x10,10,10
Working: 1x60x8, 2x70x8,8

SEATED SIDE LAT:
Warm Up: 1x10x10
Working: 1x17.5x5+15x5, 2x17.5x8,8+15x3,3
confusing but I tried..drop sets

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x17.5x12,12 eh
SS
REAR DELT BENCH:
Warm Up: 1x5x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 3x55x6,6,6

ROPE CURL:
Warm Up: 1x50x10
Working: 2x80x8,8 1x70x10

March 25 Back & Hammies A4

Warm Up: Indoor Rock Climbing

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

DEADS:
Warm Up: 1x95x10 1x135x10
Working: 3x195x6,6,6

BENCH ROW:
Warm Up: 1x25x10
Working: 3x45x10,10,10

Oh crud I skipped Seated Rows...
LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x80x10,10, 9 different machine

SINGLE LEG CURL:
Working: 3x35x12,12,12

March 24 CHEST DELT N TRI A4

Warm Up: Dog Walk

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x95x8 2x105x8,8 spotted but mostly me

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10
tough today

STANDING DB PRESS:
Warm Up: 1x12x10
Working: 3x22.5x9,10,10

SIDE UP:
Warm Up: 1x8x10
Working: 3x10x10,10,10

TRI PRESS:
Warm Up: 2x50x10,10
Working: 3x80x10,10,10

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

:o)

March 23 LEGS A4

Late night not strong but got it done...

LEG EXT:
Warm Up: 2x50x12,12
Working: 1x125x10-knee cap tweeked a little 2x110x10,10

FRONT SQUATS: not so hot tonight...hips too tight
Warm Up: 1x45x10, 2x65x10,10
Working: 3x85x8,8,8

SUMO SQUATS:
Warm Up: 1x85x10
Working: 3x135x10,10,10

SPLIT SQUATS:
Working: 3x85x12,12,12 1x45x12

LEG PRESS: DID HACKS ALL LEG PRESS MACHINES N USE
Working: 2x90x20,20

March 22 Hammies and Delts 3/22 A3

to finish up my weird workouts from Chicago...

DEADS:

Warm Up: 2x95x10 1x135x10

Working: 3x185x8,8,8 yay!

HI INCL BAR: Smith machine

Warm Up: 3x40x10,10,10

Working: 1x70x7, 2x60x8,8

LYING LEG CURL:

Warm Up: 2x50x10,10

Working: 3x80x8,8, 5+50x5

SEATED SIDE LATERAL:

Warm Up: 1x10x10

Working: 3x15x10,10,10

SINGLE LEG CURL:

Working: 1x30x12, 2x35x12,12

FRONT RAISE:

Warm Up: 1x10x12

Working: x14x12, 1x17.5x12 ugh bad form

SS

REAR DELT BENCH:

Warm Up: 1x8x12

Workig: 2x10x12,12

March 21 Back and Bi's A3

A weird workout due to lack of Hammie improvision...so I decided to do Bakc and Bi's and tomorrow will be hammies and delts I think...and this get up at 5a drink oatmeal made with tap water and hit the gym quick thing kinda blows...heehee...

PULL UP ASSIST:
Working: 3x70lbs ?!?!x8,8,8 heehee

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

BENCH ROW:
Warm Up: 1x25x10
Working: 3x40x10,10,10

FLAT BENCH ROW:
Warm Up: 1x25x10
Working: 3x35x10,10,10

DB HAMMER CURLS:
Warm Up: 1x10x10
Working: 1x25x6, 2x30x6,6, ugh

ROPE CURLS:
Warm Up: 1x50x10
Working: 3x70x10,10,10

well...a bizzare gym trip is better than none at all...this was tough...and I was definately (sp?) scaring the men in the gym...and wanted to talk some sense into the women who were using the 3-8lb weights....but I was polite and kept my mouth shut....however...the trainers at this itty bitty gym are making a fortune I think...
:o)

March 20 Chest Delts and Tri's A3

In Chicago...small gym in hotel.

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8 i b weak in the am without 2 meals under my belt...

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING DB PRESS:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x10,10

SIDE UPS:
Working: 1x8x10, 2x10x10,10

TRI PRESS:
Warm Up: 2x50x12,12
Working: 2x80x10,10 1x90x10 heehee

DB EXT:
Warm Up: 1x10x12
Working: 2x20x10,10 eh

March 19 UGH

A day off....
My delts are SCREAMING!! But it's good...I can't raise my arms....maybe rock climbing will turn my delts into boulders?!?! :o)

Work travel to Chicago

March 18 alternate workout...

I went indoor rock climbing with my brother...
sooo much fun!

PX90Boxing

March 17

Posing Class
fun!

FRIDAY March 16 LEGS A3

LEG EXT:
Warm Up: 2x90x10,10
Working: 2x90x10,10, 1x115x10, 1x135x9 (using a different machine)

FRONT SQUAT:
Warm Up: 1x45x10, 2x65x10,10
Working: 4x85x8,8,8,8 1x95x8 eh..85's are lower

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

SPLIT SQUATS:
Working: 3x85x12,12,12 1x45x12 just because

LEG PRESS:
Warm Up: 1x0x20...realized the machine has a safety where you won't squash yreself so played with it a bit...
Working: 2x140x20,20

MARCH 15 Delts and Bi's A2

Warm Up: Dog Walk and Rolf

HI INCLINE BAR: Smith Machine-added weight only
Warm Up: 3x40x10,10,10
Working: 1x60x8, 2x70x7,7

SEATED SIDE LATERALS:
Warm Up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH RAISE:
Warm Up: 1x10x12
Working: 2x12,12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 3x55x6,6,6

ROPE:
Warm Up: 1x50x10
Working: 3x70x10,10,10

March 14 Back and Hammies A2

Warm Up; My Day

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,7 1x90x8 just because

DEADS:
Warm Up: 1x95x10 1x135x10
Working: 3x175x8,8,8 yay!!
**Hammie felt good...no pain after or the day after...I'm baaaack

BENCH ROW:
Warm Up: 1x25x10
Working: 3x45x9,9,8

SEATED ROW:
Working: 3x90x12,12,12

LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x80x8,8, 7.5 1x65x10

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

FINALLY AN AWESOME BACK AND HAMMIE DAY!! I felt like I was on fire! heehee
Soooo excited about hamstring...and I can even sit in the car the whole way to work and not be in pain! :o)

MARCH 12 CHEST DELT BI A2

Warm Up: My Day

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x95x8, 2x105x8,8 spotted last 2 sets but pretty much all me

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING DB:
Warm Up: 1x12x12
Working: 3x20'sx10,10,10

SIDE UPS:
Working: 1x8x10, 2x10x10,10 eh

TRI PRESS:
Warm Up: @x20x10,10
Working: 2x40x10,10 1x45x7 grrr

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12

Heehee all caught up.

MARCH 11 LEGS A2

LEG EXT: (Strive leg ext machine)
Warm Up: 1x45x10, 1x70x10
Working: 2x115x10,10

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 4x85x8,8,8,8 **Good form low behind...last rep or 2 tough  back gets a wee bit tight...

SUMO:
Warm Up: 1x95x10
working: 2x125x10,10 1x135x10

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

LEG PRESS:
Warm Up: 1x90x20
Working: 2x140x20,20 deeper than I usually do I think....no hands... lame weight but will improve.

I feel very happy with my leg werkout...I was spent after and I was actually sore this am..usually it takes 2 days.

MARCH 10 Delts and Bi's A1

High Incline Bar Raise smith machine weight added only
Warm Up: 3x30x10,10,10
Working: 1x50x8, 1x60x8, 1x70x6 eh

SEATED SIDE LATERAL:
Warm Up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12 eh
SS
REAR BENCH RAISE:
Warm Up: 1x5x12
Working: 1x7.5x12, 1x10x12 go up silly girl

BAR CURL:
Warm Up: 2x30x10,10
Working: 1x50x6, 2x60x3+50x4 dropped the 60 and went to the 50

Rope Curl;
Warm Up: 1x30x15
Working: 3x70x10,10,10

MARCH 9 HAMMIE AND BACK A1

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

DEAD:
Warm Up: 2x95x10,10
Working: 1x135x8, 1x155x8, 1x165x8, 1x175x8 :o)
trying to find my weight here

BENCH ROW:
Warm Up: 1x25x10
Working:1x40x10, 2x45x9,9

SEATED ROW:
Working:1x80x12, 1x90x12, 1x100x10

LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x65x10,10,10
grr tried 70 but I swear it's more than 5lbs added got like 3

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

MARCH 8 CHEST DELT TRI A1

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x85x8, 2x95x8,8 no spot around..I'm a wimp

INCL DB:
warm up: 2x25x10,10
Working: 2x40x10,10

STANDING  DB PRESS:
Warm up: 1x8x10
Working: 1x12x10, 1x15x10, 2x20x10,10

SIDE UP:
Working: 2x8x10,10 1x10x10 eh

TRI PRESS:
Warm Up: 2x50x10,10
Working: 3x80x10,10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12

MARCH 6 LEGS A1

+++OK for the A's I keep forgetting to see where I was last time...I started a new book...

LEG EXT:
Warm Up: 2x65x12,12
Working: 110x10,10

FR SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8 eh, 3x85x8,8,8 much better form last 2 are tough

 SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x12 2x125x12,12

SPLIT SQUAT:
Working: 1x65x12, 1x75x12, 1x85x12

LEG PRESS: Nautalis machine yuck hurts back
Workig: 2x180x20,20

Mar 5 (?) DELTS AND BI C4

INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x9,9,9

1 ARM CABLE:
Warm Up: 2x10x10,10
Working: 2x20x10,10 1x15x10 the 20's are a bit ugly I admit

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12 75x3 heehee
SS
UPRIGHT ROW:
Warm Up: 1x35x12
Working: 2x50x12,12

HAMMER CURL:
Warm up: 2x15x10,10
Working: 3x30x6,6,6 eh


CLOSE CURL:
Warm Up: 1x35x10
Working: 1x50x10, 2x55x8,8

Mar 2 BACK and HAMMIES C4

PULL UP:
Working: assisted : 4x9(lb?)x12,12,12,12

BENT ROW:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x115x6,6
form was good

ROPE PULLDOWN HANDELS
Warm Up: 1x50x12
Working: 3x90x12,12,12

STRAIGHT ARM PULLDOWN:
Working: 50x12, 2x60x12,12

STIFF DEADS:
Warm Up: 1x95x12
Working: 1x175x7 ugh 3x165x11,11,11
grip kinda sucked..fear was at work grr

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x40x10,10,10

March 1 CHEST AND DELTS C4

FLAT DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x45x8,8,8
very solid nobody to spot me

SLIGHT INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 2x45x8,8

STANDING BAR PRESS:
Warm Up: 1x30x10
Working: 1x40x10, 2x45x10,10

SIDE LATERAL UPDOWN
Working: 2 (5x5,8x5,12x10,10x8)  1x(5x5,10x5, 15x8, 12x6)

CLOSE PRESS DOWN
Warm Up: 2x50x12,12
Working: 1x80x10, 2x90x10,10

REVERSE PRESSDOWN
Warm Up: 1x40x12
Working: 3x70x12,12,12

Feb 28 LEGS C4

Warm Up: Ummm getting my butt to the gym...

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x270x8,8,8
**Ok so I saw this guy who is built like a power lifter bang his knees to his chest on these-I get deep but not that deep-he made it look sooo easy...think I should go lighter and see if my hips will allow me to do what he did..holy macral-although I think my hips are too tight...

SQUATS:
Warm Up: 2x95x10,10
Working: 3x135x8,8,8

LEG EXT:
Working: 3x125x10,10,10

WALKING LUNGE:
Working: 3x60x12,12,12

SMITH SQUATS:
Working: 2x70x17,17

Banged through this workout due to time...felt like I was doing cardio...
:o)

2/26 DELTS AND BI's C3

Warm Up: Dog Walk

INCL DB PRESS:
Warm Up: 3x2010,10,10
Working: 1x40x8, 1x45x8(spot**) 1x40x8
**So I ask this guy to spot me tell him I need help on the first lift up I bounce the weights up and he leaves me hangin I'm like HELLO?! So I didn' do it again-took all my energies just to hold the weight at my shoulders

1ARM CABLE:
Warm Up: 2x10x10,10
Working: 2x20x10,10 1x15x10

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x60x12,12
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working 2x50x11,12

HAMMER CURL:
Warm Up: 2x15x10,10
Working: 3x30x6,6,6 1x25x6

CLOSE CURL:
Warm Up: 1x25x12
Working: 3x45x10,10,10

2/25 Back and Hammies C3

Warm Up: Dog Walk

PULL UP:
Me x 4, 4x9(assist 48lbs I think), 12,12,12,12

BENT ROW:
Warm Up: 2x65x10,10
Working: 2x105x8,8 1x115x7

ROPE PULLDOWN (used handles)
Warm Up: 1x50x12
Working: 3x90x7,7.5, 7.5

STRAIGHT ARM PULL DOWN:
Working: 1x30x12, 2x40x12,12

STIFF LEG DEADS:
Working: 1x155x12, 2x165x12,12

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x0x8,8,8

Feb 24 Chest Delt and Tri C3

Early Am workout for a change...

FLAT DB:
Warm Up: 3x25x10,10,10
Working: 3x45x8,8,8 no one around for a spot...weight area was dead cardio area was kickin...lol

SLIGHT INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 2x45x8,8 f I had a spot maybe I could've gotten 9-10 but fear won

STANDING BAR PRESS:
Warm Up: 1x30x10
Working: 3x50x8,8,8

SIDE LATERALS UP ADN DOWN...well after today I finaly wrote down what these are in my workout log...almost got it right today...heehee
Working: 3x 5x10,10x10,12x5 i burnt out felt good

CLOSE PRESS DOWN:
Warm Up: 2x50x10,10
Working: 3x80x10,10,10

REVERSE PRESSDOWN:
Warm Up: 1x50x12
Working: 1x70x12, 2x80x10,10

CARDIO: PX 90 Boxing silliness...heehee

Feb 22 LEGS C3

Warm Up: My Day...another late night workout..argh! :o)

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 1x180x10 oops, 1x230x10, 2x250x10,10

SQUAT:
Warm Up: 2x95x10,10
Working: 3x135x8,8,8

LEG EXT:
Working: 3x125x10,10,10 ehhh really 9.5's but what can ya do

WALKING LUNGES: Tried to hold weights in hands...doesn't work for me...
Working: 3x25'sx12,12,12

SMITH SQUATS:
Working: 1x50x20, 1x70x17 added weight only

Long Day.  Hips feel super tight

Feb 20 Delts and Bi's C2

Warm Up: Doggie Walk UGHHHHHHH I lost this AGAIN!
tbc after the broadcast


INCL DB PRESS:
Warm Up: 3x20x10,10,10
Working: 1x35x10, 1x40x8, 1x45x8

1 ARM CABLE:
Warm Up: 1x10x10, 1x15x10
WOrking: 2x20x10,10 eh

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x60x12,12
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x10,10 eh

HAMMER CURL:
Warm Up:2x17.5x10,10
Working: 1x25x7, 1x30x6 1x35x4.5 1x30x6

CLOSE CURL:
Warm Up: 1x25x15
Working: 1x45x10, 2x55x9,9

Feb 19 BACK AND HAMMIES C2

Warm Up: DOg Walk

PULL UP:
Working: assisted 4xI think 52lb(10)assistx12,12,1212

BENT OVER ROW:
Warm Up: 2x95x10,10
Working: 1x105x8, 2x115x7,7

ROPE PULLDOWN: Used handels instead
Warm Up: 1x60x10
Working: 2x80x8,8 1x90x7

STRAIGHT ARM PULLDOWN (lat machine)
Working: 2x30x12,12 1x40x11 UGLY!!

STIFF DEADS BAR:
Warm Up: 1x95x10
Working: 1x135x12, 2x155x12,12

DB LEG CURL:
Warm up: 2x25x10,10
Working: 3x35x10,10,10

Feb 18 Chest, Delts and Tri's

FLAT DB PRESS:
Warm Up: 3x20x10,10,10
Working: 1x40x10, 1x45x10 1x50x8spotted

 SLIGHT INCL DB
Warm Up: 2x2x10,10
Working: 2x40x10,10

STANDING BAR PRESS:
Warm up: 1x20x10
Working: 1x45x10, 2x50x9,9.5

SIDE LATERALS UP AND DOWNS:
I don't know if I did this right...
2x10'sx10,7.5x10,5x10 1x12'sx10, 10'sx8, 7.5x5, 5x5

CLOSE PRESS:
Warm Up: 2x40x12,12
Working: 2x70x10,10 1x80x10

REV PRESSDOWN:
Gym closed didn't get to it

CARDIO: PX90 Plyometrics you would laugh if you saw this...

Feb 17 LEGS C2

(Feb 16-PX90 Boxing cardio I guess)

Night Time workout

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 4x230x10,10,10,10 tough use my hands on my knees at end...Is that ok?

SQUATS:
Warm Up: 2x95x10,10
Working: 3x135x8,8,8 or is it 145?! LOL

LEG EXT:
Warm Up: 1x80x10
Working: 1x110x10, 2x125x10,10

WALKING LUNGE Bar on back
Working: 3x50x12,12,12

SMITH SQUAT:
Max Rack 2x50x20,20 smith being used

Feb 15 Delts and Bi's C1

ARGH! My computer at work is killlling me...lets try this again...

INCL DB PRESS:
Warm Up: 3x17.5x10,10,10
Working: 1x35x8, 1x40x8, 1x45x8-spot

1ARM CABLE:
Warm Up:2x10x10,10
Working: 1x15x10, 1x20x10 eh

SEATED REAR DELT
Warm Up: 1x45x12
Working: 2x60x12,11.5
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x12,12 ehhh

HAMMERCURL:
Warm Up: 2x15x10,10
Working: 1x25x7, 2x30x6,6

CLOSE CURL:
Warm Up: 1x30x10
Working: 3x45x10,10,10

Does it matter if I do both arms at the same time with hammers or should I do one at a time?

Feb 13 BACK & HAMMIES C1

Warm Up: dog walk

PULL UPS: UGH
4x48lb assistx10,10,10, 10

BENT OVER ROW:
Warm Up: 2x65x10,10
Working: 1x95x10, 1x115x8, 2x105x9,9 form was best on 105...so stayed there

ROPE PULLDOWN:
warm Up; 1x60x10
Working: 2x70x8,8 1x80x6 **this has always been difficult for me...hard plastic things at end of rope DIG into my hands...have to figure something out...

STRAIGHT ARM PULLDOWN:
Warm Up: 1x50x12
Working: 1x60x12, 2x70x12,12

STIFF DEADS:
Warm Up: 1x95x12
Working: 1x135x12, 2x155x10,10

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 1x30x10, 2x35x10,10

Feb 11 CHEST DELTS & TRI C1

Warm up: Dog Walk

FLAT DB CHEST PRESS-did bar
Warm Up: 3x65x10,10,10
Working: 1x95x10, 2x105x10,10

SLIGHT INCL DB:
Warm Up: 2x20x10,10
Working: 1x40x10 2x45x7,7 spotted oh well...

STANDING SHOULDER PRESS BAR
Warm Up: 1x20x10
Working: 1x30x10, 3x40x10,10,10

CLOSE PRESS DOWN:
Warm Up: 2x50x12,12
Working: 3x80x10,10,10

REVERSE PRESSDOWN:
Warm Up: 1x50x12
Working: 3x70x12,12,12 I think forgot to write down!

Feb 10 LEGS C1

Warm Up: My Day

LEG PRESS:
Warm Up: 3x90x10,10,10
Working: 1x180x10, 3x230x10,10,10

SQUAT:
Warm Up: 2x65x10,10 1x95x10
Working: 1x115x8, 2x125x8,8

LEG EXT:
Working: 1x100x10 2x90x10,10

WALKING LUNGE Bar on back
Working: 1x40x12, 2x50x12,12

SMITH SQUAT: WHAT IS THIS?!?!? Note to self-msg Joe
2x40x20,20?! close feet? wide feet? arse to ground? or just a regular squat breaking parallel?

FEB 9 DELTS AND BI'S B5

Warm Up: Rolfing

HIGH INCL DB:
Warm Up: 2x17.5x10,10
Working: 3x35x10,10,10 no spotters...

SIDE LATERALS:
Warm Up: 2x10x10,10
Working: 1x15x10, 1x17.5x10

FLOOR:
Warm Up: 1x5x10
Working: 2x10x10,10
SS
CABLE UPRIGHT ROW
Warm Up: 1x40x10
Working: 2x70x10,10

INCL DB:
Warm Up: 2x17.5x8,8
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x35x12
Working: 2x65x10,10

I'm going to work on Squat and Chest 1 rep max tomorrow...will email you.

FEB 8 BACK AND HAMMIES B5

Warm Up: Dog Walk

LAT PULL DOWN PALM UP
Warm Up: 3x60x10,10,10
Working: 3x100x8,7,7

TBAR:
Warm Up: 2x45x10,10
Working: 2x90x9,8

DEADS BAR
Warm Up: 2x95x10,10
Working: 135x10, 185x4 155x10 (figuring out 1 max rep)

GOOD AM:
Working: 3x95x12,12,12

GLUTE HAM:
3x16,16,16

Feb 6 LEGS I think I screwed up somewhere here...

SQUATS:
Warm Up: 3x65x10,10,10
Working: 3x135x8,8,8 eh kinda low but probably not as low as I'd like

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

SISSY:
Working: 4x35x20,20,20,20 yikes

BAR LUNGE: SPLIT SQUATS on Max Rack
Working: 1x40x12,12 1x50x12

EXT:
Working: 1x50x20, 1x65x18

I know I screwed up somehow with my dates in book...this weeks workouts seem out of order...

Feb 5 CHEST DELT TRI B4

Warm Up: Dog Walk

SLIGHT INCL BAR PRESS: Smith weight added only
Warm Up: 3x40x10,10,10
Working: 1x80x8, 2x90x7,7

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

ELEVATED PUSHUP
Warm Up: flat 15
Working: 3x16,16,16

1 ARM SIDE LATERAL
Working: 1x10x10, 1x15x10 1x20x10 ugly 1x15x10

DIPS:Yikes
Mex12,11,9,9

ROPE:
Warm Up: 1x35x12
Working: 2x50x12.12

Feb 3 HAMMIES AND BACK -sinus/cold

GRRRR Why do I feel like garbage...think I'm run down from travel/over working...down for the count since Wed. am...

LAT PULL DOWN PALM UP:
Warm Up: 3x60x10,10,10
Working: 1x90x8, 2x100x8,9

TBAR:
Warm Up: 2x45x10,10
Working: 3x90x8,8,9

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

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

GLUTE HAMS
3x15,15,15

Felt like I was doing cardio today....UGH! Can't breathe...so over this!! Obviously my body is SCREAMING for rest...took Monday off from work... :0)
On the bright side I got myself to the gym this am...

Jan 30 DELTS AND BI's Miami

HIGH INCL BD:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x35x8,8

SIDE LATERALS CABLE:
Warm Up: 2x7.5x10,10
Working: 2x10?x10,10

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x8x10,10
SS
CABLE ROW:
Warm Up: 1x12.5x10
Working: 2x17.5x10,10

ICN: DB
Warm Up: 1x20x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x7.5x10
Working: 2x12.5x10,10

Jan 29 B4 CHEST n TRI's Miami

Warm Up: my day-had to improvise

SL INCL DB PRESS:
Warm Up: 3x20x10,10,10
Working: 2x40x8, 1x45x6

INCL DB:
Warm Up: 2z20x10,10
Working: 2x40x10,10

ELEVATED FEET PUSH UP:
Warm Up: 1x12 flat
Working: 3x15,15,15

1 ARM SIDE LATERAL Life fitness machine
Warm Up: 1x5x10
Working: 3x7.5(?)x10,10,10

ROPE OVER HEAD TRI:
Working:  4x22x12,12,12,12

ROPE:
Warm Up: 1x7.5x12
Working:  2x17.5x12,12

Jan 26 LEGS B4

Warm Up: Dog Walk

SQUATS:
Warm Up: 1x45x10, 1x65x10, 1x95x10
Working: 1x115x8, 3x125x8,8,8
better think I got low enough broke parallel not sure if bootie dropped all the way though...

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

SISSY: Finally I brought backpack
Working: 25x20, 3x35x20,20,20 burn

BAR LUNGE: SPLIT SQUAT on MAX RACK All racks being used
Working: 3x30x12,12,12 added weight only

EXT:
2x50x20,20

Felt good. :o)

Jan 24 DELTS AND BI'S B3

On the road in DC at hotel gym...some weights had to improvise

HI INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 3x35x8,8,8
these were tough dunno why...

SIDE LATERALS
Warm Up: 1x10x10,10
Working: 2x15x10,10

FLOOR RAISE
Warm Up 1x5x10
Working: 2x10x01,10
SS
DB STANDING UPRIGHT ROW:
Warm Up: 1x15sx10
Working: 2x20'sx10,10

DB 1ARM SIDE LATERALS WHILE LEANING SIDEWAYS ON Back Ext apperatus
Warm Up: 1x5x10
Working: 1x10x10, 2x15x10,10

DB INCL
Warm Up: 2x15x10,10
Working: 1x20x8, 2x25x6,6

HAMMER CURLS:
Warm Up: 1x15x10
Woorking: 2x20x10,10

Jan 23 BACK AND HAMMIES HAHAHAHHA B3

LAT PULLDOWN PALMS UP:
Warm Up: 3x50x10,10,10
Working: 1x90x8, 2x100x7,8

TBAR ROW:
Warm Up: 2x45x10,10
Working: 2x90x8,8 1x100x8

DB DEADS:
3x30x10,10,10

GOOD AMS:
3x45x12,12,12

Thats it...I"m tooo afraid I'm gonna make my hammie issue worse....I've been waking up due to it throbbing at night...GRRRRRRRR
I can't sit for very long....
and it's getting to the point where it bothers me all the time...
soooo ridiculous!

Jan 22 CHEST DELT TRI B3

Mid Day workout

SLIGHT INCLINE BAR PRESS: Smith-weight added only
Warm Up: 3x40x10,10,10
Working: 2x80x8,8 1x85x8 :o)

INCL DB PRESS:
Warm UP: 2x20x01,10
Working: 2x40x10,10 :o)

ELEVATED LEG PUSH UP
Warm Up flat: 1x15
Working: 14,14,15

1ARM SIDE LATERAL:
Working: nautalis machine 3x35x10,10,10

DIPS:
4xmex15,12,12,12

ROPE:
Warm Up: 1x40x12
Working: 2x60x12,12

tendonitis bugging me with 1 arm laterals...back on cissuss and glucosamine :o)

Jan 20 LEGS B3 :o(

Late night workout

SQUATS:
Warm Up: 1x45x10, 2x65x10, 1x85x10
Working: 3x105x8,8,8 1x115x8

HACK-SUBBED for LEG PRESS:
Warm Up: 2x90x10,10
Working: 2x180x10,10 ?!?!? SOOO HARD?! UGH!

SISSY:
Working: 4x20x20,20,20,20 should be more weight but jees...I'm falling apart

BAR LUNGE: UGH
Working: 3x45x12,12,12 jeepers

LEG EXT:
Working: 40x20, 50x17, 50x18

WHO STOLE MY STRENGTH! WOW! Talk about being in an awful mood...
but I got there...so I guess I should give myself props
GRRRRRRRRRRR

Jan 18 DELTS BI's B2

Late Night Workout

HIGH INCL B PRESS:
Warm Up: 2x20x10,10
Working: 1x35x10, 2x40x9,9 spot up...I know I could get 45's...just need a trusted spot...had to ask and wasn't sure if they would be good or not...

SIDE LATERALS:
Warm Up: 2x10x10,10
Working: 1x15x10, 2x17.5x10,10

FLOOR RAISE:
Warm Up: 1x5x10
WOrking: 2x10x10,10
SS
CABLE UPRIGHT ROW
Warm Up: 1x40x10
Working: 2x70x10,10

INCL DB: UGH
Warm Up: 1x12x10, 1x15x10
Working: 3x22.5x6,6,6 WHY ARE THESE SOOOO HARD RIGHT NOW?

CABLE CURL:
Warm Up: 1x40x10
Working: 3x70x10,10,10

decent workout :o)

Jan 17 Back and Hammies B2

Night time workout

LAT PULLDOWN PALM UP:
Hammersmith machine lat pulldown being used
Warm Up: 1x50x10, 1x60x10, 1x70x10
Working: 1x110x10, 2x130x8,8

TBAR ROW:
Warm Up: 2x45x10,10
Working: 2x90x8,8 1x45x10 for fun

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70'sx10,10

GOOD AM's
Working: 3x85x12,12,12

GLUTE HAM RAISES:
Working: 3x13,13,13

Happy with workout...will pay for db deads...
:o)

Jan 16 Chest Delt & Tri B2

Warm Up: Dog Walk
Holy Crowded Gym Day!
**FORGOT TO TAKE MY STRIKE?!?!?!?

SLIGHT INCL CHEST PRESS:SMith machine weight added only
Warm Up: 3x40x10,10,10
Working: 1x70x8, 2x80x8,8

INCL DB:
Warm Up: 2x20x10,10
Working: 2x40x10,8 grrr

ELEVATED PUSH UP:
Do I weight these somehow?
Warm Up: Me x12 close elbows
Working: 12-wide elbows 10close, 15wide

1ARM SIDE LATERAL
Warm Up: 1x5x10
Working: 1x10x10, 2x15x10,10

DIPS:
Working: 4xmex12,10,10,10

ROPE:No rope avail-bar
Warm Up: 1x40x12
Working: 2x65x12,12 (?) Forgot to write weight down! Oops

Feeling good....elbow bugs me on side laterals...other than that...happy with workout...

Jan 15 LEGS B2

Warm Up: Bike 5 min

SQUATS:
Warm Up: 1x45x10, 3x65x10,10,10
Working: 1x115x8 eh 3x105x8,8,8 behind wasn't tucking on 115's so went down..dunno if it matters...

HACK
Warm Up: 2x90x10,10
Working: 1x160x10, 2x180x10,10

SISSY: Reminder to self BRING BACK PACK!
Working: 1x10x20, 1x25x20x 2x30x20,20 mex20 for fun

BAR LUNGE: Did Split Squats on Hack machine...every rack bar taken
WOrking: 3x60x12,12,12

LEG EXTENSION
Working: 1x50x20, 1x65x20

Jan 14 DELTS AND BI'S B1

Warm Up: Bike 5 min CROWDED GYM!!!

HIGH INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x30x10, 1x35x10, 1x40x8 spot up..

SIDE LATERAL:
Warm Up: 1x8x10, 1x10x10
Working: 1x12x10, 2x15x10,10

FLOOR RAISE:
Warm Up: 1x5x12
Working: 2x8x12,12
SS
CABLE UPRIGHT ROW:
Warm Up: 1x40x12
Working: 2x60x12,12
oops go up ten reps only heh heh

INCL DB: AWFUL
Warm Up: 1x10x10, 1x15x10
Working: 1x25x4(?) 1x20x6, 2x22.5x6,6

CABLE CURL:
Warm Up: 1x50x10
Working: 3x65x10,10,10

CARDIO Walking incline 30 min for fun

Jan 13 Back & Hammies B1

**2 days off due to travel**And regouping

Warm Up: My Day

LAT PULLDOWN PALM UP:
Warm Up: 1x40x10, 1x50x10, 1x60x10
Working: 1x90x8, 3x100x7,7,7

TBAR ROW:
Warm Up: 2x45x10,10
Working: 3x90x8,8,8

DB DEADS: stil nursing insertion point
Warm Up: 2x30'sx10,10
Working: 1x60x10, 1x70x10

GOOD AM
Working: 1x75x12, 2x85x12,12

GLUTE HAM RASIES:
Not alot of room here but did the best I could
Working: 12,12,12

Feeling Great Glad I got to the gym!

Jan 10 Chest/Delts/Tri B1

Warm Up: Bike 5 min

SLIGHT INCLINE BAR: Smith
Warm Up: 1x40x10, 2x50x10,10
Working: 1x70x8, 2x80x8,8 tough last rep

INCL DB:
Warm Up: 2x20x10,10
Working: 2x40x10,8 grrrr

ELEVATED FEET PUSH UP **Mind you I've never done these b4! LOL!
Warm Up: 1xmex12
Working: 3xmex10,11,10

1 ARM SIDE LATERAL:
Working 1x5x10, 2x10x8,8 grrr lol

DIPS: My arms were jelly by the time I hit these
Working: 4xMEx10,9,9,8

ROPE:
Warm Up: 1x20x12
Working: 1x35x8, 1x30x11

On the bright side my upper body is TOAST!
I might sneak in some cardio tonight but it depends on what time I wrap up at work. My flight out is at 6am tomorrow...AHHH! LOL!

Jan 9 Legs B1

Warm Up: My day and Bike 5 min

SQUATS:
Warm Up: Smith: 2x70x10,10
Warm Up Rack: 2x95x 10,10
Working: 1x105x8, 3x115x8,8,8
***These are full squats behind to ground...havent broken parallel on squats in ages...last couple reps I was definitely pushing forward on the way back up to standing...weak back?!

PRELOADED SQUAT PRESS: (No Hack)
Warm Up: 2x90x10,10
Working: 1x180x10, 1x230x10

SISSY: Ripped my shirt when using as a rope....so afraid to add weight...
4xmex20,20,20,20 still got a decent burn...

BAR LUNGE:
Working: 1x45x12, 2x55x12,12
My legs are jelly....yowza

LEG EXT:
Working: 2x50x17,18

The weights weren't as heavy as I had hoped but this was a pretty solid workout...feel like it's been eons since I did real squats...
:o)