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