8/7 Saturday 3 weeks OMG! (c3) BACK & HAMMIES

Warm Up: bike 5 minutes

PULL UP:
Working: 1xmex8, 1x25x12, 1x20x11, 1x15x10

BENT OVER ROW:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x70x12
Working: 3x75x12,12,11

STIFF BAR:
Warm Up: 2x115x10
Working: 1x135x8, 2x155x7,8

LEG CURL: SSIngle Leg Hammer Strength MTS Kneeling Leg Curl
Warm Up: 1x30x12
Working: 1x35x12, 2x40x10,10

Half hour of posing

INTERVALS #2 35 minnutes

Med Carb Day

CHEST & BI's

Warm UP: eliptical

FLAT DB PRESS
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8

SL INCL DB PRESS:
Warm UP: 1x30x10
Working: 1x35x10, 2x40x7,7 maybe not ready to go up but tried

INCL FLY:
Working: 2x25x12,12 1x30x10

PREACHER CURL
Warm Up: 2x40x10,10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: close to body
Warm Up: 1x12.5x12
Working: 1x15x10, 1x20x10, 1x22.5x10

did a lttle ab work...hanging knee ups?! and some weighted crunches.

CARDIO:
STEADY STATE #4 Stairclimber

Med Carbs

I sent an email about fruit...maybe I should stay away from it..have all these peaches so last night cutting them to freeze them and well I sorta ended up eating one...was picking...and UGH!
:o(

LEGS Aug 5, (c3)

Warm Up: bike 10 minutes
Squat:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x10,10,10 1x145x10

LEG EXT:
Working: 1x155x8, 2x170x7.5,7.5

HACK SQUAT:
Warm Up: 1x140x10
Working: 1x160x10, 1x180x10, 1x200x10

WALKING LUNGE:
Working: 1x35x12, 2x40x10,10 a bit ugly but I did it!

CALF HIGH REP: Seated Rotary Machine
Working: 1x90x30, 1x110x30x 3x120x30,30,29

Was exhausted but got my energy back at the gym...need more sleep but this week has been hard due to my hours at work and not prepping my food better on Sunday...live and learn...
Might do cardio tonight...might give it a break and pick up chicken to cook and get to bed earlier...
NO CARDIO

Hi Carb Day

AUG 4 STEADY STEADY ONLY CARDIO DAY

Low carb day...
Feeling good...Stressful am...cat hell, nails done food preped a little late but done and in work early :o)

Keep drinking water when I get hungry....
Tonight after work:

STEADY STATE #3: STAIRMILL 45 minutes

DELTS & TRI's Aug 3 (c2) 4 weeks baby!

Warm UP: Eliptical 5 minutes

DB PRESS:
Warm UP: 2x25x10,10
Working: 2x35x8,8 1x40x6 (spotted to get em up rest was me!)

UP ROW:
Warm Up: 1x50x12
Working: 3x60x12,12,12

REAR DELT:
Ok so the machine was being used so I did the 10lb dumbells bent over for 3 sets of 12 then machine was empty...
Working: 1x30x12, 1x40x12, 1x50x10

BAR EXT:
Warm Up: 1x30x12, 1x40x12
Working: 3x50x10,10,10

DB DB KB
Warm Up: 1x15x12
Working: 1x20x12, 1x22.5x12 1x25x11

MED CARB DAY.

STEADY STATE #2: Incline walking

Feel great...in good spirits...felt strong today :o)

Aug 2 Back & Hammies

5 minute warm up eliptical

PULL UP:
Working: 1xmex7, 1x25x12, 2x20x9,9 1x15x8

BENT OVER ROW:
Warm UP: 1x95x10, 1x115x10
Working: 3x135x8,8,8

ROPE PULLDOWN:
Warm Up: 1x55x12
Working: 1x70x12, 2x75x11,11

STIFF BAR:
Warm Up: 1x95x10, 1x115x10
Working: 3x135x8,8,8
***My hamstrings are SUPER tight..were yesterday too thru my hitt workout....so I didn't push as hard as usual....don't want to injure myself...

LEG CURL: Lying
Warm UP: 1x60x12
Working: 3x70x12,12,10 :o)

STEADY CARDIO #1
Stairmill 45 minutes
yeah baby! Now where is my bed! HAHA
Feeling good...exhausted from my am workout...coulda used an extra hour of sleep but in early this week for work...will finaly get a cup of coffee at lunch! :o)

New Med Carb Day

CHEST & BI (c2) oh dear god 4 weeks Aug 1

Warm Up: precor 5 minutes
FLAT DB PRESS:
Warm Up: 2x30x10
Working:1x35x10, 2x40x8,8 * go up

SL INC DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x8

INCLINE FLY
Working: 1x20x12, 1x25x12, 1x30x10

PREACHER: (machine)
Warm Up: 1x30x12, 1x40x10
Working: 1x50x6, 2x60x5,5

HAMMER CURL: across body
Warm Up: 1x15x10
Working: 3x20x10,10,10

INTERVALS #1
5 minutes warm up
20 minutes intervals
10 min cool down

Med Carb: 135carbs...well messed up a little here due to lack of planning but tomorrow is a brand new day!