3/11 DELTS N BI'S A4

Warm Up: eliptical 5 min

SEAT BAR PRESS: Smith
Warm Up: 2x20x10,10
Working: 2x60x8,8 1x70x6 all me

SIDE LATERALS
Working: 3x15x10,10,10

FR RAISE:
Warm Up: 1x12x12
Working: 1x15x12, 1x17.5x12
SS
REAR DELT
Warm Up: 1x12x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x55x6,6,6

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

CARDIO #3
Walking on an incline 30 min

3/10 CARDIO 2 & BACK N HAMMIES A4

AM
EXTREME CIRCUIT TERAINING TABATA: Killed it well maybe not really but did GREAT! Loved the jumps with 95lbs on the Hex...killer!!

PM:
WArm Up: Squats 3x65x10,10,10
DEADS:
Warm Up: 2x65x10,10
Working: 1x145x3, 1x165x3, 1x185x3, 1x185x6

LAT PULLDOWN WIDE:
Warm Up: 2x55x10,10
Working: 1x85x8, 1x90x8 ugly 1x85x8-1x55x10

BENCH ROW:
Working: 1x40x8, 2x35x10,10

LYING LEG CURL:
Warm Up: 1x45x10
Working: 3x70x10,9,9

SINGLE:
Working: 1x20x12,1x25x12, 1x30x11

AT night exhausted...body dead...not much sleep over the last 2 nights due to worrying about getting the dog and the first night with the dog home...
All is perfect....

March 9-Ummm an emergency day

Saved a Dog today got pretty lost in Brooklyn...did alot of walking once back home.
A fabulous but Stressful Day!
Butta is now a member of the fam!
And my soon to be cardio partner in crime!!

3/8 CHEST & TRI Cardio #1 A4

Day 2 back on All Out:

Warm Up: Jump rope 5 min 3x65x10,10,10 squats

INCL DB:
Warm Up; 2x17.5x10,10
Working: 1x40x8, 2x45x8,8 all me

FLAT BENCH:
Warm Up: 1x65x10
Working: 1x95x10, 1x105x8 ;o(

CHEST DIP:
3xmex11,11,10

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x45x8, 1x40x10

DB EXT:
Warm Up: 1x10x12
Working: 1x17.5x12, 1x20x12

CARDIO:
10 minstairmill
12 min bike 1min intervals
8 min Walking on incline
Kinda bored today with cardio so I bopped around...didn't take class running to late...
Wahh! :o)

3/7 LEGS Monday (a4)

Warm Up: Bike 10 min

SQUAT:
Warm Up: 2x65x10,10
Working: 1x125x3, 1x140x3, 1x160x3, 1x160x8

FRONT SQUAT:
Warm UP: 1x45x10, 1x65x10
Working: 1x95x8, 2x105x8,8

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 1x125x10, 1x135x10

LEG EXT:
Warm Up:1x65x10
Working: 3x110x10,10,10 full extension on all but last rep in last set..burn

Didn't go back to the gym...should've for split squat n leg press.

Tomorrow is Chest and Extreme Class so I will cut myself a deal. lol

3/5 BACK & HAMMIES A3 Saturday

Warm Up: eliptical 5min
DEADS:
Warm Up: 2x95x10,10
Working: 1x135x5, 1x155x5, 1x175x5, 1x175x8 can someone say I'm getting man hands..ugh...callouses...

LAT PULLDOWN WIDE:
Warm Up: 2x654x10,10
Working: 2x90x8,8 1x100x7

BENCH ROW:
Warm UP: 1x25x10
Working: 3x40x10,10,10 last one ss1x25x10

LYING LEG CURL: Why are these soooo tough for me?!
Warm UP: 2x50x10,10
Working: 3x60x10,10,10

SINGLE LEG CURL:
Working: 1x10x12, 1x15x12, 1x20x12

Pretty decent..would've liked to get 10 deads...darnit!
:o)
My scale battery died...have to go to target to get one...didn't feel like dealing with the mall today! UGH!

3/4 DELTS & BI's (A3) Friday

Warm Up: eliptical 5 min

SEATED BAR PRESS: SMITH just using weight added...
Warm Up: 2x20x10,10
Working: 2x60x8,8 1x70x6 spotted

SEATED SIDE LATERALS: good form
Warm UP: 1x12x10
Working: 2x15x10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR ROW:
Warm UP: 1x12x12
Working:2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x50x6,6,8 the 60 was yuck form...paying attention...needed a 55.

ROPE CURL:
Warm UP: 1x40x10
Working: 1x70x10, 1x80x8plus1x50x8 :o)

CARDIO #3:
Walking on an incline 3.5speed 8-9 incline 30 min

Think my arms are dead from my class yesterday...I decided to give my legs a break for another day before hitting hammies.