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)