DELTS & BI's (A2) Oct 2

Warm Up: 10 min jumprope

SEATED BAR PRESS:
Warm Up: 2x50x10,10
Working: 3x60x8,8,8 (last one super hard!)

SEATED SIDE LATERAL
Working: 1x15x12, 2x17.5x10,10 ( last reps a bit ugly...maybe I should stick with 15's for now...)

FR RAISE SS:
Warm Up: 1x15x12
Working: 2x17.5x12,12 go up

REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12 uhh go up...now I know what I'm doing on this...

BAR CURL
Warm Up: 1x40x10
Working: 3x60x6,6,6

ROPE CURL:
Warm Up: 1x50x10
Working: 1x60x10, 1x70x10

Feel good...good workout...runing late today so cardio didn't happen...will have to
work it on Friday and Sat!
:o)

BACK & HAMMIES (A2) Oct 6

Warm Up: Eliptical 5 minutes

LAT PULLDOWN WIDE:
Warm Up: 2x85x10,10
Working 3x100x8,8,7

DEADS
Warm Up: 1x95x10
Working: 1x135x8, 2x155x8,8 **hammies tight today!! Ouch!

BENCH ROW:
Working: 1x40x12, 2x45x10,10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 1x50x10, 1x55x10 *Different Gym different Machine...

SINGLE LEG CURL:
Working: 1x10x12, 2x15x12,12 **Dif machine left hammie way tight so didn't go up even though I could have on the right leg.

All good started workout at one gym finished workout at another...firedrill...and I was a woman who didn't have time to wait around today!! :O) Wanted to get cardio done but alas I didn't maybe tonight!
:o)

CHEST & TRI's (A2) Oct 5th

Warm Up: Eliptical 5 min

INCLINE DB PRESS:
Warm Up: 1x30x10, 1x35x10
Working: 3x40x8,8,8
These are tough but must try 45's with a spot it's time

FLAT BAR:
Warm Up: 1x75x10
Working: 2x95x10,10 spotted

DIPS: (assisted)
Working: 1x25x16, 1x15x12, 1x10x11

TRI PRESS:
Warm UP: 1x25x12, 1x30x10
Working: 2x42.7x10,10 *go up

DB EXT:
Warm Up: 1x20x12
Working: 1x25x10, 1x25x5 plus 1x20x6 arms just wimped out..:oS

CARDIO #1
Stairmill level 8 30 minutes

Macros;
Gettin closer by the day!!

LEGS (A2) 10/4

Warm Up: Eliptical 5 min

FRONT SQUAT: IN the basement...ohh ya...
Warm Up: 2x65x1010
Working: 1x85x8, 2x95x8,8

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10 (hard today)

SUMO SQUAT: Smith machine
Warm Up: 1x110x10
Working: 3x130x10,10,10

SPLIT SQUAT:
Working: 1x75x12, 2x85x12,12

LEG PRESS:
Working: 1x90x20, 1x110x20

Great leg workout...back to my normal eating...working on hitting my macros...
glad to be done with junk...yowza...and it's not like I eat mcdonalds or anything....
clean eating is ahhhhhhhh :o)

10/03 off

Shoulders & Bi's Oct 2 (A1)

Cardio: lovely am 5K race at Rockland Lake

SEATED BAR PRESS: Smith Machine
Warm Up: 1x40x10, 1x50x10
Working: 3x60x8,8,8

SEATED SIDE LATERAL
Working: 1x15x10, 2x17.5x10,10

FRONT RAISE SS**
Warm Up: 1x15x12
Working: 1x17.5x12, 1x20x10

REAR BENCH ROW**
Warm Up: 1x7.5x12
Working: 1x10x12, 1x12.5x10

BAR CURL
Warm Up: 1x40x10
Working: 1x50x7, 2x60x6,6 tough

ROPE CURL
Warm Up: 1x13.75x10
Working: 2x16.25x10,10

** Ok dopey didn't look at workout ahead of going to the gym...had no clue was a Front Raise SS was...nor a Rear Bench Row...
but I get it now was supposed to super set these 2 exercises...I sort of got the bench thing right...looked it up...for rear delts right?!

A bit ill from crap eating today..I'm officially over the garbage...again I haven't gone crazy but my body doesn't like too much sugar even if my tastebuds think they like it...
Macros I miss you and here I come!!
:o)

BACK & HAMMIES (A1) Oct 1st!! (WOW)

Warm UP: eliptical

LAT PULLDOWN WIDE:
Warm Up: 2x85x10,10
Working: 2x100x8,8 1x105x6

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

BENCH ROW:
Working: 1x30x12, 1x40x10, 1x50x8 :)

LYING LEG CURL:
Warm Up: 1x60x12
Working: 1x70x10, 2x80x8,8

SINGLE LEG CURL:
Working: 1x30x12, 2x40x10,10

Had a good workout...a little rushed today but got her all in...proud of my bench rows and my deads seemed strong.

I've done a ton of cardio this week...mon-wed....
going to run a 5k tomorrow am for cardio...looking forward to that and can't wait to get on my macros!! Honestly as I said not far off..just a treat here and there...