Thursday July 15, Week 7...INTERVALS

5 minute jog
18 minutes of sprints/walk
10 minutes cool down.jog skip jog...walk....

Low Carb Day....

All is good. :o)

Delts & Tri's July 14 (B2) 7weeks

Warm up Eliptical 5 min
SIDE LATERALS:
Warm Up: 1x15x10, 1x17.5x10
Working: 1x20x10, 2x22.5x8,8

BAR SHRUG:
Warm Up: 1x135x10
Working: 2x155x10, 1x165x9

HI INCL PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8(last rep spotted)

DIPS:
Working: 2x25lb assistx15,15 2x20lb assistx11,11

ROPE: So on machne it says 30lbs for each handel...not sure what that means really but maybe why my numbers seem weak??!?!? This was a tuffie tody
Warm Up: 1x30x12
Working: 3x35x11,11,11

INTERVALS #1
5 minute warm up (jog)
23 minutes intervals sprint walk
10 minute cooldown...jog...skip...side step...

BACK & HAMMIES 7 weeks July 13 (B2)

Warm Up: Eliptical

LAT PULL UNDER: used hammer strength machine
Warm Up: 2x90x10,10
Working: 1x110x8, 3x140x8,8,8 (spotted)

TBAR ROW: (old fashioned way with bar and close grip)
Warm Up: 1x45x10, 1x55x10
Working: 3x80x8,8,8

DB DEADS:
Warm Up: 1x60x10
Working: 3x70x10,10,10

CLOSE ROW:
Working: 1x80x12, 2x100x11,11

LEG SEATED CURL (different c=machine than I've been using)
Working: 1x65x15, 1x80x12, 3x90x10,10,10

Felt good...legs a little tight...db deads were tougher today but got her done...

CARDIO: STEADY STATE #2: Stairmill 45 minutes I think...doing it tonight after work! :o)

Med Carbs: Lower Fat
Missing PB and Nuts but a little is better than none! :o)

Chest & Bi's 7 Weeks (B2) July 12

Warm Up: Eliptical

OOPS...did the wrong exercise...
Super Incline Press:
Warm Up: 2x50x10, 10
Working: 2x70x8,8 1x90x3 dropped1x80x4

INCLINE DB PRESS:
WArm Up: 1x35x10
Working: 3x40x10,8,8 GRRRRR! Strong start and lost it!

FLAT FLY
Working: 1x20x12, 1x25x12, 1x27.5x12

INCL DB CURL:
Warm Up: 2x20x10,10
Working: 2x25x6,7 1x27.5x5

CABLE CURL:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

STEADY STATE #1: Stairmill 40 minutes

Feeling good!

Sunday July 11 7 weeks OMG! LEGS

Warm Up: Eliptical

LEG PRESS:
Warm Up: 2x140x10,10
Working: 1x180x8, 2x230x8,8 1x280x8 ugly!~

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10 ok I dunno if I got low enuf...on rack without a mirror infront

SISSY SQUAT
Warm Up: 1x25x20
Working: 2x25x20,20 1x35x20
forgot a backpack...grrr....but thought I could set myself up on smith machine and maybe do them...hummm...thoughts?

BAR LUNGE:
Working: 1x50x12, 2x60x12,12

CAlf Heavy: DOnkey
Working: 1x140x20, 1x180x20, 2x220x20,20 1x240x20

Hi carb Day...rushed workout unfortunately but did well....

Saturday July 10th

Poising class and a day off from training.
Low Carb Day.
Class was great...I unfortunately didn't have my head in the game...
but all good!
Thank you once again for a fabuous class!!
:o)

FRIDAY July 9th Intervals

Some days my legs feel like lead!!
Went to the track...did the usual....
Then posed for a half hour....
to get ready for tomorrow!!

See ya manana...hummm...I wonder how you spell that...