June 21 DELTS and BI's B1

HI INCL DB PRESS:
Warm UP: 2x17.5x10,10
Working: 1x35x10, 2x40x8,8

SIDE LATERAL (Cable)
Warm Up: 2x10x10,10
Working: 2x15x10,10

FLOOR RAISE:
Warm Up: 1x8x10
Working: 2x10x10,10

CABLE UPRIGHT ROW:
Warm UP: 1x40x10
Working: 2x70x10,10

INCL DB:
Warm UP: 2x15x10,10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x40x10
Working: 3x80x10,10,10

**SO I didn't go to my extreme classes this week...I seem to have dropped 4lbs...missing a meal here and there and eating later than I should after a workout...double walks with pups...a stressful week....but a fantastic one too! Basically I probably cut my carbs too much

June 19 HAMMIES AND BACK B1 531

DEADS:
Warm UP: 3x95x10,10,10
Working: 135x5, 160x5, 2x185x5,8

LAT PULLDOWN PALM UP:
Warm UP: 3x60x10,10,10
Working: 1x90x8, 2x100x8,8

TBAR ROW:
Warm UP: 2x45x10,10
Working: 3x90x10,10,10

DB DEADS:
Warm UP: 2x35x12,12
Working: 2x70x10,10

CLOSE ROW:
Working: 1x70x12, 1x80x12, 1x90x12

GOOD AM:
Working: 1x60x12, 2x80x12,12

GLUE HAM: Skipped I have a nasty rope burn on the back of my ankle...
and can't have anything on it right now...Butta's tie out was around my ankle and I threw a toy...for him to chase...I'll leave it at that...

June 18 CHEST DELT TRI B1

531CHEST PRESS:
Warm Up: 3x65x10,10,10
Working: 1x75x5,1x85x5, 2x100x5,7

SLIGHT INCL BAR: Didnt do

INCL DB:
Warm UP: 2x17.5x10,10
Working: 2x40x10,10

PUSHUP FEET UP:
Warm UP: 1x15
Working: 3x15,15,15

1ARM SIDE LATERAL: DB
Warm UP: 1x8x10
Working: 1x10x10. 2x12x10,10

DIPS:
Working: 4xmex12,12,12,12

ROPE:
Warm Up: 1x40x12
Working: 2x60x12,12

June 17 LEGS 531 begins B1

SQUATS:
Warm UP: 3x65x10,10,10
Working: 1x115x5, 1x135x5, 2x155x5,7 (?)

HACK:
Warm UP: 2x90x10,10
Working: 2x180x10,10 1x90x10

SISSY: Did Front squats...didn't have my strap or backpack
FRONT SQUATS:
Working: 1x45x20, 1x55x20, 1x65x17

BAR LUNGE:
Working: 3x50x12,12,12

LEG EXT:
Working: 2x50x20,20
my knees were bugging me...rying to be better about taking cissus and glucosamine or whatever it is and fish oil!

June 13 Cardio Only

Well I was going to bang out delts and bi's tonight but after my Extreme Circuit Training Class today I can't seem to move my arms above my shoulders...lol!
It was an upper body intense class today.
:oP

June 12 Back & Hammie A4

LAT WIDE PULLDOWN:
Warm UP: 3x60x10,10,10
Working: 1x100x8 2x110x6,6 grrr lol

DEADS:
Warm Up: 2x135x10,10
Working: 3x205x6,6,6 :o)

BENCH ROW:
Warm UP: 1x25x10
Working: 3x45x10,10,10

LYING LEG CURL:
Warm UP: 2x50x10,10
Working: 3x80x8,8,8 eh

SINGLE LEG CURL:
Working: 3x30x12,12,12

Cardio 30 min intervals on X Mode don't remember the name of the machine lol

June 11 CHEST DELT TRI A4 (Boston)

OK a glass of wine the night before KILLS my strength...or that's what I'm blaming it on...also could be that I literally ate breakfast and ran to gym without giving myslef a  little time to digest...

FLAT BENCH DB:
Warm Up: 3x20x10,10,10
Working: 3x40x8,8,8

INCL DB:
Warm Up: 2x20x10,10'
Working: 3x30x10,10 SMH

STANDING DB:
Warm Up: 1x15x10
Working: 3x20x10,10,10

SIDE UPS:
Working: 3x8x10,10,10

TRI PRESS:
Warm UP: 1x20x10
Working: 3x40x10,10,10

DB EXT:
Working: 2x15x10,10
UGH!!

6/10 LEGS A4 (Boston)

LEG EXT:
Warm UP: 2x65x10,10
Working: 2x115x10,10

FR SQUATS: Why do I suck at squats sooo bad?!?
Warm Up: 1x45x10, 2x65x10,10
Working: 4x95x8,8,8,8

SUMO SQUATS:
Warm UP: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUATS:
Working: 3x75x12,12,12

LEG PRESS:
Working: 2x140x20,20
Ugh and Leg Press too?!?!
:oP

June 7 DELT and BI A3

CARDIO: Extreme Circuit Training Class

HIGH INCL PRESS:
Warm Up: 3x40x10,10,10
Working: 3x70x8,8,8

SEATED SIDE LAT
Warm Up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
SEATED READ DELT:
Warm Up: 1x10x10
Working: 2x15x12,12

BAR CURL:
Warm Up: 2x35x10,10
Working: 3x65x6,6,6

ROPE:
Warm UP: 1x40x12
Working: 3x80x10,10,10

June 6 Back and Hammies A3

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,8

DEADS:
Warm UP: 2x135x10,10
Working: 3x205x5,5,2UGH 1x185x8

BENCH ROW:
Warm Up: 1x20x10
Working: 3x45x10,10, 10

LYING LEG CURL:
Warm UP: 2x50x10,10
Working: 3x80x8,8,8

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,12

June 5 CHEST DELT TRI

I feel like I always have some sort of weird injury lol-my left delt is still bugging me alittle so I didn't go up this week...I think I might have pinched a nerve or something...

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DBL:
Warm UP: 2x17.5x10,10
Working: 2x40x11,11

STANDING DB PRESS:
Warm Up: 1x15x10
Working: 1x2ox10, 1x25x8, 1x20x10

SIDE UP:
Working: 3x8x10,10,10

TRI PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10 1x45x8

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x12

June 4 LEGS A3

LEG EXT:
Warm Up: 2x55x10,10
Working: 2x110x10,10

FR SQUATS:
Warm UP: 2x65x10,10
Working: 1x85x8, 3x95x8,8,8 playing with foot position...
think closer might be better for me

SUMO SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 3x60x12,12,12

LEG PRESS:
Working: 1x90x20, 1x140x20
eh...

June 3 DELTS and BI A2

Warm Up: 5K
**Exhausted and lacking sleep

HI INCL BAR PRESS: Smith machine
Warm Up: 3x40x10,10,10
Working: 3x70x8,8,8

SEATED SIDE LATERALS:
Warm up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x17.5x12,12
SS
REAR BENCH RASIE:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 1x50x6, 2x55x6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 1x85x10

June 2 BACK AND HAMMIES A2

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,8

DEADS:
Warm Up: 2x135x10,10
Working: 3x200x7,7,7 hehee

BENCH DB ROW:
Warm Up: 1x30x10
Working: 3x45x9,9,8

LYING LEG CURL:
Warm up: 2x50x10,10
Working: 1x80x8, 2x65x10,10 dead legs..

SINGLE LEG CURL:
Working: 1x20x12, 2x25x12,12

June 1 CHEST DELTS TRI A2

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DB:
Warm Up: 2x17.5x10,10
Working: 2x40x11,11 no spot so not going up...

STANDING DB PRESS:
Warm Up: 1x12x10
Working: 1x20x10, 2x25x9,9

SIDE UPS:
Working: 3x10x10,10,10

TRI PRESS:
Warm Up: 2x45x10,10
Working: 3x90x10,10,10

DB EXT:
Warm Up" 1x10x12
Working: 2x20x11,11

May 31 LEGS A2

LEG EXT:
Warm Up: 2x65x10,10
Working: 2x115x10,10

FRONT SQUATS:
Warm Up: 2x65x10,10
Working: 4x95x8,8,8,8

SUMO SQUATS:
Warm Up: 1x95x10
Working: 1x125x10, 2x135x10,10

SPLIT SQUATS:
Working: 3x50x12,12,12

LEG PRESS:
Working: 2x140x20,20

CARDIO: Extreme Circuit  Training 1 HR