Warm Up: treadmill 5minutes
SEATED BAR PRESS:
Warm Up: 1x40x10, 1x50x10
Working: 2x60x8,8 1x70x6
SEATED SIDE LATERALS
Warm Up: 1x12.5x10, 1x15x10
Working: 3x17.5x10,10,9
FRONT RAISE:
Warm Up: 1x15x12
Working: 1x17.5x12, 2x20x10,10
TRI PRESS:
Warm Up: 1x30x12, 1x35x12
Working: 1x42.5x10, 1x47.5x10, 1x50x8
DB EXT:
Warm Up: 1x15x12
Working: 2x20x12,12 1x22.5x9
STEADY #3: Tonight Stairmill 35 minutes
All good lots of energy today probably because I didn't bang out cardio before work today...in early today. Hope all is great!!
:o)
Wednesday, September 8, 2010
Tuesday, September 7, 2010
Back & Hammies 18 days Sept 7, (A4)
Warm Up:
Eliptical 5 min
LAT PULLDOWN WIDE:
Warm Up: 2x70x10,10
Working: 1x85x10, 2x100x7,7
DEADS:
Warm Up; 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x6
*Hammies still tight but strength seems better than the last time I did these!
DB BENCH ROW:
Warm Up: 1x40x12
Working: 3x45x10,10,10
DB PULLOVER:
Working: 1x30x12, 2x35x12,12
LEG CURL: These were tough today...seated
Warm Up: 2x70x10,10
Working: 1x70x10, 2x80x10,10 :o)
CALVES SINGLES:
Angled seated machine: 2x20x18,20
Donkey Machine: 3x80x20,20,20
STEADY STATE #2: Incline walking: 35 minutes
incline:8 speed 3.2
All good..appetite is finally back...or feeling hungry is back...had lost it for a few days...
:o)
Eliptical 5 min
LAT PULLDOWN WIDE:
Warm Up: 2x70x10,10
Working: 1x85x10, 2x100x7,7
DEADS:
Warm Up; 1x95x10, 1x115x10
Working: 2x135x8,8 1x155x6
*Hammies still tight but strength seems better than the last time I did these!
DB BENCH ROW:
Warm Up: 1x40x12
Working: 3x45x10,10,10
DB PULLOVER:
Working: 1x30x12, 2x35x12,12
LEG CURL: These were tough today...seated
Warm Up: 2x70x10,10
Working: 1x70x10, 2x80x10,10 :o)
CALVES SINGLES:
Angled seated machine: 2x20x18,20
Donkey Machine: 3x80x20,20,20
STEADY STATE #2: Incline walking: 35 minutes
incline:8 speed 3.2
All good..appetite is finally back...or feeling hungry is back...had lost it for a few days...
:o)
Monday, September 6, 2010
Chest and Bi's 19 days
Warm Up: eliptical
INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 1x35x10, 2x40x8,8 (Have to be spotted with 40's to get em up..one up I'm good don't know why...but not gonna try to figure it out.)
FLAT BAR:
Warm Up: 1x65x10
Working: 2x85x10,10 1x95x10 (last set spotted last 2 reps really)
PUSH UPS:
Working: 18+10 yeah! 10+12, 12+10 ok well I burnt myself out on the first one but almost got 20 heck ya!
BARCURL:
Warm Up: 1x40x10, 1x50x10
Working: 3x60x7,6,6
ROPE CURL:
Warm Up: 1x25x12
Working: 1x30x10, 2x35x8,8
STEADY STATE #1 Stairclimber 35 minutes
I can't believe I forgot calves today!!
INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 1x35x10, 2x40x8,8 (Have to be spotted with 40's to get em up..one up I'm good don't know why...but not gonna try to figure it out.)
FLAT BAR:
Warm Up: 1x65x10
Working: 2x85x10,10 1x95x10 (last set spotted last 2 reps really)
PUSH UPS:
Working: 18+10 yeah! 10+12, 12+10 ok well I burnt myself out on the first one but almost got 20 heck ya!
BARCURL:
Warm Up: 1x40x10, 1x50x10
Working: 3x60x7,6,6
ROPE CURL:
Warm Up: 1x25x12
Working: 1x30x10, 2x35x8,8
STEADY STATE #1 Stairclimber 35 minutes
I can't believe I forgot calves today!!
Sunday Legs (a4) 20 days
Warm Up: Eliptical 5 minutes
LEG EXT:
Warm Up: 1x140x10
Working: 1x140x10, 1x160x9 **Knee is bothering me today so taking it a little easy don't want to do more damage!!
I have given myself bikers knee...being stupid and looking to really work out on the bike! :oS
FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 3x95x8,8,8
SUMO SQUATS:
Warm Up: 1x110x10
Working: 3x130x10,10,10
DB STEP UP:
Working: 1x30x12, 2x35x12,12
CALF SINGLES: OHHHH SHOOT I FORGOT TO ADD THESE IN MY WORKOUT TODAY....will do them tomorrow (tues)-the gym closed an hour earlier than I thought so I ran out of time!! UGGG!!
INTERVALS: 30 minutes at the track
5 warm up jog 15 minutes intervals 10 minutes cool down-5 minute jog 5 min hills
LEG EXT:
Warm Up: 1x140x10
Working: 1x140x10, 1x160x9 **Knee is bothering me today so taking it a little easy don't want to do more damage!!
I have given myself bikers knee...being stupid and looking to really work out on the bike! :oS
FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 3x95x8,8,8
SUMO SQUATS:
Warm Up: 1x110x10
Working: 3x130x10,10,10
DB STEP UP:
Working: 1x30x12, 2x35x12,12
CALF SINGLES: OHHHH SHOOT I FORGOT TO ADD THESE IN MY WORKOUT TODAY....will do them tomorrow (tues)-the gym closed an hour earlier than I thought so I ran out of time!! UGGG!!
INTERVALS: 30 minutes at the track
5 warm up jog 15 minutes intervals 10 minutes cool down-5 minute jog 5 min hills
Friday, September 3, 2010
Sept 3 DELTS & TRI's (A3) 3weeks and 1 day
WARM UP: Eliptical
SEATED BAR PRESS: Smith Machine (haven't done these in eons!!)
Warm Up: 1x40x10, 1x50x10
Working: 1x60x9, 2x70x7,7
SEATED SIDE LATERAL:
Warm Up: 1x10x12
Working: 1x12.5x10, 2x15x10,10 (go up....got easier as time went on...)
FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 1x17.5x12 1x20x10 :o)
TRI PRESS:
Warm Up: 1x25x15, 1x30x12
Working: 1x35x12, 2x42.5x10,10
DB EXT:
Warm Up: 1x15x12
Working: 3x20x12,12,10 :o)
INTERVALS #1: Track
5 min warm up
15 min intervals
10 min cool down jog.
Feel good.I'm sore but all is fine and dandy! Need to ice my knee...
:o)
SEATED BAR PRESS: Smith Machine (haven't done these in eons!!)
Warm Up: 1x40x10, 1x50x10
Working: 1x60x9, 2x70x7,7
SEATED SIDE LATERAL:
Warm Up: 1x10x12
Working: 1x12.5x10, 2x15x10,10 (go up....got easier as time went on...)
FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 1x17.5x12 1x20x10 :o)
TRI PRESS:
Warm Up: 1x25x15, 1x30x12
Working: 1x35x12, 2x42.5x10,10
DB EXT:
Warm Up: 1x15x12
Working: 3x20x12,12,10 :o)
INTERVALS #1: Track
5 min warm up
15 min intervals
10 min cool down jog.
Feel good.I'm sore but all is fine and dandy! Need to ice my knee...
:o)
Thursday, September 2, 2010
3 weeks Sept 2 HAMMIES & BACK
Warm up: bike 5 minutes
LAT PULLDOWN WIDE:
Warm Up: 1x70x10,1x80x10
Working: 3x90x8,8,8
DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x8
** Hammies tight....didn't push it...fears of injuring myself like last time around...but then again I was less healthy and totally doing something wrong! :oS
DB BENCH ROW
Warm Up: 1x35x12
Working: 1x40x11, 2x45x9,10
DB PULLOVER:
Working: 1x30x12, 2x35x12,12
LEG CURL
Warm Up: did the single leg machine 2x10x12,12
Working: Seated Leg Curl: 1x70x10, 1x80x10, 1x95x9 :o)
CARDIO: Tonight steady state #3 Stairmill 35 minutes
Med Carb Day.
Feel good...get hungry late in afternoon but going to change up meals a bit to stop that!
More veggies...less oats!
I'm feeling alittle weak...is that normal?! :o)
Practiced posing for the INBF stuff...think I got it...will work on it... :o)
LAT PULLDOWN WIDE:
Warm Up: 1x70x10,1x80x10
Working: 3x90x8,8,8
DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 2x135x8,8 1x145x8
** Hammies tight....didn't push it...fears of injuring myself like last time around...but then again I was less healthy and totally doing something wrong! :oS
DB BENCH ROW
Warm Up: 1x35x12
Working: 1x40x11, 2x45x9,10
DB PULLOVER:
Working: 1x30x12, 2x35x12,12
LEG CURL
Warm Up: did the single leg machine 2x10x12,12
Working: Seated Leg Curl: 1x70x10, 1x80x10, 1x95x9 :o)
CARDIO: Tonight steady state #3 Stairmill 35 minutes
Med Carb Day.
Feel good...get hungry late in afternoon but going to change up meals a bit to stop that!
More veggies...less oats!
I'm feeling alittle weak...is that normal?! :o)
Practiced posing for the INBF stuff...think I got it...will work on it... :o)
Wednesday, September 1, 2010
CHEST & BI's 3weeks (A3) SEPT 1!!!!
INCL DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8
**I'm weak or muscles tired...needed help getting 40's up...but once up I was fine)
FLAT BAR: ***GO UP!!***
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x10 (last set spotted but almost all me)
DIPS-ASSISTED
Working: 1x40x20, 1x22x15, 1x16x15 :o)
BAR CURL:
Warm Up: 1x40x10, 1x45x10
Working: 1x50x8, 2x55x7,8
ROPE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 2x70x8,8
CARDIO: STEADY STATE TONIGHT STAIRCLIMBER
Med carb Day
***Ok Joe-
#1. so sunday night I had dessert and the sugar made me soooo buzzy I thought I'd get ill...
on Monday I had a wee little chocolate bar from Switzerland...and again ill...had a slice of pizza..well 2 halfs (chix marsala and spinach and fresh motz)...and the greese and I didn't agree...I'm cool with all of that...but how can everyone else eat all this crap and put on 10 lbs without dying?!?!? I'll put weight back on slowly but OMG! OK maybe I'm more a year round healthy eater....seriously I've had a bag of goodies hidden and I can't even stomach looking at the contents...maybe I'm just weird...don't answer that!! :oP
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8
**I'm weak or muscles tired...needed help getting 40's up...but once up I was fine)
FLAT BAR: ***GO UP!!***
Warm Up: 1x65x10
Working: 1x75x10, 1x85x10, 1x95x10 (last set spotted but almost all me)
DIPS-ASSISTED
Working: 1x40x20, 1x22x15, 1x16x15 :o)
BAR CURL:
Warm Up: 1x40x10, 1x45x10
Working: 1x50x8, 2x55x7,8
ROPE CURL:
Warm Up: 1x50x12
Working: 1x60x10, 2x70x8,8
CARDIO: STEADY STATE TONIGHT STAIRCLIMBER
Med carb Day
***Ok Joe-
#1. so sunday night I had dessert and the sugar made me soooo buzzy I thought I'd get ill...
on Monday I had a wee little chocolate bar from Switzerland...and again ill...had a slice of pizza..well 2 halfs (chix marsala and spinach and fresh motz)...and the greese and I didn't agree...I'm cool with all of that...but how can everyone else eat all this crap and put on 10 lbs without dying?!?!? I'll put weight back on slowly but OMG! OK maybe I'm more a year round healthy eater....seriously I've had a bag of goodies hidden and I can't even stomach looking at the contents...maybe I'm just weird...don't answer that!! :oP
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