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