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)