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