A -1 PULL 6/6/13

SQUAT: Max Rack88weight added only since I don't know if the bar weighs anything lol
Warm Up: 2x20x10,10
Working: 1x60x8, 2x70x8,8

DEADS:
Warm Up: 2x95x10,10
Working: 3x135x8,8,8

LAT WIDE PULLDOWN:
Warm Up: 2x50x10,10
Working: 3x90x9,9,9

BENT OVER ROW UNDERHAND:
Warm Up: 45x10,10
Working: 1x65x10, 2x85x8,8

INCL DB CURL:
Warm Up; 1x10x10
Working: 1x15x12, 2x17,5x10,10

**Back was tweaked this am-must've slept funny-like an S with the dogs around me lol. So I did not push it with Squats and Deads.

OOOPS I KEEP FORGETTING MY WORKOUT LOG!

I've been on it-
However I keep leaving my workout log in my car...
and when i bring it to work I forget it's in my work bag...

Do I hear the violins?
I'm on it though...AND the bad news is
I tweaked my hammy again-I tripped the other day and caught myself and felt it
then-have been resting it but did legs today well started legs and ended up on a foam
roller...
to be continued....GRRRRR

April 11 BACK & DELTS A2

LAT WIDE PRESSDOWN: Used a machine
Warm Up: 2x50x10,10
Working: 3x110x8,8,8

1ARM ROW:
Warm Up: 2x25x10,10
Working: 1x35x10, 1x40x9ish, 1x35x10

RACK PULL UP: :(
Working: 3x 3me+8with 40lb assist

SEATED DB PRESS:
Warm Up: 2x17.5x10,10
Working: 3x30x10,10,10 go up

FRONT RAISE:
Working: 1x12x12, 2x15x12,12
SS
SEAT SIDE LATERAL
Working: 1x10x12, 2x12x12,12

**Last night cardio intervals...in tennis court again... CARDIO 1

April 10 Chest adn Arms A2

FLAT BAR PRESS:

Warm Up: 2x45x10,10
Working: 3x95x6,7,7


SLIGHT INCL DB
Warm Up: 1x17.5x10
Working: 3x35x10,10,10



INCL DB FLY:
Warm Up: 1x17.5x12
Working: 2x25x12,12



ROPE PRESSDOWN:
Warm Up: 1x20x12
Working: 3x30x8,8,8


HAMMER CURLS:
Working: 2x25x12,12
SS
DIPS:
9,8 and just becasue 50assistx10 lol

April 9 LEGS A2

SQUATS:
Warm Up: 2x45x10,10
Working: 4x95x8,8,8,8 behind to ground...

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10. 1x155x8, 1x165x8, 1x175x7

LEG EXT:
Warm Up: 1x50x12
Working: 3x95x12,12,12

LEG CURL:
Warm Up: 1x50x12
Working: 3x65x12,12,12

LUNGE BAR UGH My legs are getting better but dead
Working: 3x30x10,10,10

April 7 BACK and Delts A1

LAT WIDE PULLDOWN:
Warm Up: 2x50x10,10
Working: 3x90x6,7,7 the plates kept sticking so for my first few reps doing 100 ugh

1ARM DB ROW:
Warm Up; 2x25x10,10
Working: 3x35x10,10,10

RACK PULL UP: SUcky doodoo
52 assist x10,10,10,10

SEATED DB PRESS:
Warm UpL 2x17.5x10,10
Working: 3x30x8,8,8

FRONT RAISE:
Working: 3x12x12,12,12
SS
SEAT SIDE LATERALS: dead arms lol
Working: 3x10x12,12,12

Week 1 not bad need to get in 2 more cardio sessions but will get it right.

April 6 Chest &Arms A1

FLAT BAR PRESS:
Warm Up: 2x45x10,10
Working: 3x85x8,8,8

SLIGHT INCL DB:DID DECLINE PRESS MACHINE NOT ONE SEAT IN THE HOUSE~|
Warm Up: 1x50x10
Working: 3x70x8,8,8

INCL DB FLY:
Warm Up: 1x15x12
Working: 2x20x12,12

ROPE PRESSDOWN:
Warm Up: 1x50x10
Working: 3x70x8,8,8 eh last rep was kinda weak for each

HAMMER CURLS:
Working: 2x20x12,12
SS
DIPS:
9,8 and just becasue 50assistx10 lol

April 5 LEGS A1

SQUATS:
Warm Up: 3x45x10,10,10
Working: 1x85x8, 3x95x8,8,8
arse to ground...

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x8, 3x155x8,8,8,8

LEG EXT:
Warm Up: 1x50x12
Working: 3x95x12,12,12

LEG CURL: Lying
Warm Up: 1x50x12
Working: 3x65x12,12,12

LUNGE BAR:
Fail
30x10 legs dead...and out of time

April 4 Cardio Only

The slowest Intervals ever and really need to use the foam rolleer tonight!!

April 3 Back and Delts A

LAT PULL DOWN WIDE:
Warm Up: 2x50x10,10
Working: 1x90x7, 2x80x8,8

1 ARM DB ROW:
Warm Up: 2x25x10,10
Working: 3x35x9,9,9

RACK PULL UP: SUCKY!
Warm Up: Mex3 ?!?
Working assist 40lb 8,8,8

SEATED DB PRESS:
Warm Up: 2x17.5x10,10
Working: 3x30x8,8,8

FR RAISE:
Working: 3x15x12,12,12
SS
SEATED SIDE LAT:
Working: 3x10x12,12,12

EH...Gonna try to get some cardio done tonight. Will post it tomorrow if I do!
I know this is crazy and probably just in my head but whoa my belly flattened out and my abs are
playing peek a boo! Really shooting to get you photos tonight. :)

April 2 A CHEST AND ARMS

FLAT BAR PRESS:
Warm UP: 3x45x10,10,10
Working:  65x10, 75x8, 85x8

SL INCL DB:
Warm Up: 1x17.5x10
Working: 3x35x10,10,10

INCL DB FLY:
Warm Up: 1x12x12
Working: 2x17.5x12,12

CABLE CURL:
Warm Up: 1x40x10
Workimg: 1x50x10, 3x65x8,8,8

ROPE PRESS DOWN:
Warm Up: 1x40x10
Working: 2x60x7,8

HAMMER CURL:
Working: 1x15x12  1x20x12
SS
DIPS:
Working: mex8,8 grrr

Macros...still fine tuning but very close... :)

#1 Intervals....made use of time with Vonya in Tennis courts...I'm slow but will get fast sooooon!!! LOL!

April 1 A LEGS

Sitting here eating my quinoa salsa chicken and green beans....and excited to start blogging workouts FOR REAL again. Went a bit lighter than usual to see where I'm at.

SQUATS: Arse to ground. I have found my weak spot and am working to make it stronger!! I don't know how to explain it but when I get to say rep 6 my back comes in to play alot more...
Warm Up: 3x45x10,10,10
Working: 65x10, 75x8,8,8

DEADS:
Warm Up: 2x95x10,10
Working: 4x135x8,8,8

LEG EXT:
Warm Up: 1x50x10
Working: 80x12, 2x95x10,10

LEG CURL:
Warm Up: 1x35x12
Working: 3x50x12,12,12

BAR LUNGE
Working: 3x45x10,10,10

Update 1/23 GRRRR

Had a little issue on Monday Night...and will spare you of details but have been told I'm doing too much and need to chill...going to Dr tomorrow so hoping they will give me the a-ok tomorrow...just when I start to feel good again...

And I've put on 7 lbs in the last 2 weeks?!?! Has my metabolism stopped?!?! Actually I'm cool with it...I hit 130 this am. I think thats better than 123 in off season. :)

1/20 Day #3 A1 Back and Hammies

Super Sore Today! DOMS!!

LAT PULLDOWN WIDE:
Warm Up:3x60x10,10,10
Working: 1x80x8, 2x90x7,7

DEADS:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x135x8, 2x155x8,8

BENCH ROW:
Warm Up: 1x25x10
Working: 3x35x10,10,10

SEATED ROW:
Working: 1x60x12, 1x70x12, 2x80x12,12

**SEATED LEG CURL-(lying down machine smelled soooo bad I was gaggin)
Warm Up: 2x35x10,10
Working: 3x55x10,10,10

**No single leg machine
Wish me luck getting up the stairs tomorrow! Up at 3 nighty nite!

Day 1 of 100...my return 1/18 A-1 Legs

In DC for the Inauguration -after begging the nurse last week I got the green light to exercise after 1 week instead of 2 after my D&C. Travel/Work wasn't going to stop me- Last night I packed up Protein powders cereals and oats...after work found whole foods and bought yogurts and Almond milk and a dinner of chicken veggies  barley beans and greens and goat cheese...dinner is YUMMY!

OK...
LEGS

LEG EXT:
Warm Up: 2x70x10,10
Working: 2x100x10,10

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x65x8, 3x75x8,8,8

SUMO SQUATS:
Warm Up: 1x45x10
Working: 3x95x10,10,1

SPLIT SQUATS:
Warm Up: 1x45x10
Working: 3x55x12,12,12

LEG PRESS:
Warm Up: 1x100x20
Working: 2x180x20,20

Not bad for a starting point...

The gym I found today was all too convenient and is closed for the weekend...grrr...I think there is another Washington Sports club a mile from my hotel...that is open Sat and Sun...

Back and Hammies take 2 1/4

Sooo today-I didn't have coffee before I went to the gym SHOCKING I KNOW! But I also didn't have a mad jump in my heart rate :)

DEADS:
Warm Up: 2x45x10,10
Working: 1x95x10, 2x135x8,8
ok so my heart rate went alittle over 150 but went right back down...so no more reps or weight added.

WIDE GRIP LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x80x8,10,10

BENCH ROW
Warm Up: 1x25x10
Working: 3x35x8,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x50x10,10,10

SEATED ROW:
Working: 1x60x12, 2x80x12,12

SINGLE LEG CURL:
Working: 1x20x12, 2x30x12,12

felt great to be in the gym. :)