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