3/3 CHEST & TRI & CARDIO Thurs

Warm Up: bike: 5 min

INCL DB:
Warm Up: 2x20x10,10
Working: 2x45x8,8 1x50x6 SPOTTED

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 yuck ugly spotted :o(

CHEST DIP:
Working: 3xmex10,10,10

TRIPRESS:
Warm Up: 2x50x10,10
Working: 1x70x10, 1x80x10, 1x90x10 :o)

DB EXT:
Warm Up: 1x10x12
Working: 2x17.5x12,12 :o)

CARDIO #2: One Hour Tabata Class: Killer! Did pretty awesome! :o)

3/2 LEGS (A3) 1st 531 Wed

Warm Up: elicptical 5 min
SQUAT:
Warm Up: 2x65x10,10
Working: 1x115x5, 1x135x5, 1x155x5 1x155x8 :o)

LEG EXT: wondering if I went to light...want to make sure I do the full extension as I did with you.
Warm Up: 1x60x10
Working: 1x80x10, 2x100x10,10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 3x125x10,10,10

______
Had to come back at night to finish workout. :o)

Warm Up: Bike 5 min

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x105x8,8 eh...

SPLIT SQUAT: did it the way I did with you again..better form knee to ground
Working: 1x65x12, 1x75x12, 1x85x10 dead legs

LEG PRESS:
Warm Up: 1x90x10
Working: 2x180x20,20

I think I did pretty well. Had a spot on squats if needed but was all me.

3/1 Happy March!! Cardio Only

Extreme Circuit Training: 1 hour

Awsome class...have finally mastered well sort of the oblique station:
feet on ball in plank position and raising one arm then the other! YAY!

Low carb Day

2/28 Monday DELTS & BI's A2

Warm Up: squats 3x65x10,10,10 & 10lb shoulder press, flys, shrugs

SEATED BAR PRESS: SMITH
Warm Up: 2x30x10,10
Working: 1x60x8, 2x79x8,7 1x50x8 just because

SEATED SIDE LAT:
Working: 1x15x10, 2x20x8,8 1x15x10

FR RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x17x5x12, 1x12x10
SS
REAR BENCH ROW: finally correct here
Warm Up: 1x10x12
Working: 3x12x12,12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x50x6, 1x55x6 1x60x5

ROPE CURL:
Warm Up: 1x40x10
Working: 2x70x10,10

2/27 Sunday Back & Hammies A2

Warm Up: bike 10 min

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x100x6, 1x80x8, 2x90x8,7

DEADS:
Warm Up: 1x95x10
Working: 1x185x6,7,7 :o)

BENCH ROW:
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x65x10,10,10

SINGLE LEG CURL:
Working: 1x10x12, 1x20x10,10
Hate this machine at NYSC...left leg was givin me trouble... :o)

2/26 LEGS Saturday A2

Cardio2: walking incline 30 minutes

Leg Workout with the master: Ya you killed me!

2/25 Friday Chest & Tri A2

Warm Up: eliptical 5 minutes

INCL DB:
Warm Up: 2x20x10,10
Working: 3c45x8,8,8 help up and last rep

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 (spot)

CHEST DIP: ALL ME
Working: 3xmex10,9,9

TRI PRESS:
Warm Up: 2x60x10,10
Working:1x80x10, 1x90x9

DB EXT:
Warm Up; 1x15x12
Working: 2x20x12,11