Jan 6 OFF CARDIO ONLY

One hour Tabata class:
20 seconds work/ 10 seconds rest 8x per station 15 stations

I rocked this today...ok...not the box jumping or the oblique balancing station but the rest I really did GREAT IN!

DELTS & BI'S B1 January 5 Wednesday

Warm Up: eliptical 5 min

SIDE LATERAL:
Warm Up: 1x10x10
Working: 1x15x10, 2x20x8,8

HIGH INCL DB PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 1x35x10 can go up....dang I'm strong today

FLOOR RAISES:
Warm Up: 1x5x10
Working: 1x7x10, 1x10x10 :o)

INCL DB CURL:
Warm Up: 1x17.5x10
Working: 1x22.5x6 2x25x6,6 :o)

CABLE CURL:
Warm Up: 17,5x10
Working: 1x32.5x10, 1x37.5x10 :o)

CARDIO #2: Stairmill level 7 30 minutes

**Have started using cissus...hoping it works!

BACK & HAMMIES B1 Jan 4 Tues

***I didn't have my last B workouts in my book so some of my weights are a little off I think...

Warm Up: bike 5 min

LAT PUKKDOWN UNDERHAND:
Warm Up: 1x50x10, 1x60x10
Working: 1x80x8, 2x100,8,8-these were solid 8's

TBAR ROW: Old school
Warm Up: 1x45x10
Working: 1x70x12, 2x90x8,8

DB DEADS:
Warm Up: 1x30'sx12
Working: 1x70x12, 1x75x10....ahh I was on 75/80's last time...

GOOD AM'S
Working: 165x12, 2x85x12,12

GLUTE HAM:
3x10 still think I'm using my arms too much...trying to comcentrate on slowly going down.

All and all pretty good workout...back on track...

CHEST & TRI B1 January 3rd 42 baby Monday

Warm Up: eliptical 5 min

SL INCL BAR PRESS: Smith machine
Warm up: 2x60x10,10
Working: 1x90x6, 2x80x8,8

INCL DB PRESS:
Warm Up; 1x20x10
Working: 2x40x10,9 no spot

FLAT FLY:
Warm Up: 1x10x15
Working: 1x20x12, 1x22.5x12

ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 1x35x12, 1x40x10

DIPS:
4x10assistx10,10,10,8

CARDIO #1: Walk on an incline 30 minutes

LEGS B1 January 2 Sunday

Warm Up: 10 min bike

SQUAT: warm Up: 1x95x10
Working: 1x115x8, 1x135x8, 1x155x8-form not great on last 2reps
Can definately hit the 135's

HACK SQ:
Warm Up: 1x95x10
Working: 1x180x10, 1x200x10

SISSY: have to watch your new video again...flat foot seems too easy but only had 20lbs in backpack...not as sturdy as the one I should use...
Warm Up: 1xmex20
Working: 2x20x20,20,20

BAR LUNGE:
Working: 1x65x12, 2x75x12,12

LEG PRESS:
Working: 1x180x20, 1x200x20...

All in all a good leg day...had 2 meals before hitting the gym...might make a difference in my strength....more food in me...
Tendonitis a little better in right elbow...but feeling old today...that run yesterday did me in...the outside of my hip aches...one knee aches...grumble grumble...wonder if I need new sneaks...that must be it! LOL!

HAPPY NEW YEARS JAN 1 2011! cardio

After enjoying some delicious dinner and a glass of vodka it was time to get my cardio on...

JOG 3 miles around lake took it slow but made it without stopping...

My tendonitis is CRAZY! DOn't know if it's just from Delt workout or sleeping funny tooo yowza...got my shipment from CCN and started taking Cissus today.

DELTS & BI'S A4 DEC 31 FRIDAY

WARM UP: eliptical 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10, 10
Working: 1x60x8, 2x70x7,8

SEATED SIDE LATERAL:
Warm Up: 1x12x10
Working: 1x15x10, 2x17.5x10,10
*down in weight but much betta form.

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12 1x17.5x10
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x15x12, 2x20x12,12

BAR CURL:
Warm Up; 1x30x10
Working: 1x50x6, 2x60x6,6

ROPE CURL: oops didnt write down...
Warm Up: 1x30x10
Working: 2x70x10,10 ??? can"t remember but think this is right!!