7/10 DELTS AND BI's C4

Warm Up: my day

DB PRESS:
Warm Up: 2x20x10,10
Working: machine-no spotter: 2x95x6,6 grrrr 1x80x8

1 ARM CABLE:
Warm Up: 1x10x10
Working: 1x20nope...1x15x10,10

SEATED REAR DELTS:
Warm Up: 1x30x12
Working: 2x60x12,12
SS
UPRIGHT CABLE ROW:
Warm Up: 1x40x12
Working: 2x70x12,12

HAMMER CURL
Warm Up: 1x15x10
Working: 3x30x6,6,6

CLOSE CURL:
Warm Up: 1x25x12
Working: 3x45x10,10,10
someone had the 55 bars...drats....so did an extra set

CARDIO: SPRINTS: 5 min warm up 15 sprints 10 min cool down...LOVE MY GYMBOSS TIMER....went to the lake for cardio....so much more fun than the track....although my hip knees killing me today! GRRR>>>>

Workout wasn't the best but figure its the travel and a few low carb days...
Not letting it bum me out... :o)

7/7 BACK & HAMMIES C4 FL GYM

Warm Up: Bike 5 min

DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10, 7 ugh...

PULL UP:
Working: 40lb assist: 13,12,12,12

BENT ROW:
Warm Up: 1x95x10
Working: 3x115x8,8,8

ROPE PULL DOWN:
Warm Up: 1x55x10
Working: close grip: 1x85x10, 2x100x8,8

STIFF BAR:
Working: 1x115x12, 1x175x10, 2x135x12,12
weird I know was improvising...smashed my pinky on the 175s and not feeling strong today.

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 1x40xnada no budgeing?! 3x35x10,10,10

CARDIO #3: 40 min jog on beach in the pouring rain lol!

7/6 ARGH JOE!!!!

40 minutes of cardio on the ARc Trainer...I really like that thing. Didn't even have my ipod...and time flew by...did small intervals.

so I had planned to go to the gym when I got to FL...well I just got here and ate many carbs for back and hammie day not realizing HOW late my plane really was!!!!!

WHAT SHOULD I DO?!?!?!??!

Finding a gym in the am...

7/4 off 7/5 CHEST & TRI C4

Warm Up: dog walk

FL DB PRESS:

Warm Up: 2x17.5x10,10

Working: 3x45x8,8,8

SL INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x40x10,10

FLAT BAR:

Warm Up: 1x45x10

Working: ok used smith machine today...

1x70x10,1x80x10 don't know if the bar weight anything...

CLOSE PRESS DOWN:

Warm Up: 2x45x10,10

Working: 2x75x10,10 all me:o)

REV PRESSDOWN:

Warm Up: 1x35x12

Working: 3x80x12,12,12

CARDIO #1: Incline walking 40 minutes incline8/9 speed 3.5-4 every other song switched speed to beat boredom.

PS Feel really good today...maybe it was low carb day...got t gym and it seems my midsection is widdling...hello abs... hello arms... :o) legs are coming in sloooowly :o)

7/3 LEGS c4

Warm Up: walking dog

SQUATS:

Warm Up; 2x45x10,10

Working: 1x135x10, 2x155x10,10

LEG PRESS:

Warm Up: 1x90x12

Working: 1x230x8, 1x250x8, 1x270x8drop1x90x10

LEG EXT:

Warm UP: 1x30x10

Working: 3x125x10,10,10ss1x35x10

WALKING LUNGE:

Working: 3x65x12,12,12

FRONT SQUAT:

Working: 2x65x30,30

SPRINTS: ok warm up 10 min 15 sprints 5 min cool down....oops been doing that backwards..heh heh nice sprintstoday though..really opened up.

7/2 DELTS & BI's C3

Warm Up: bike 5 min

DB PRESS:

Warm Up: 2x15x10,10

Working: 1x35x8-go to machine no one to spot... 2x95x8,8

1 ARM CABLE:

Warm Up: 1x10x10

Working: 2x20x10,10 eh...

SEATED REAR DELT:

Warm Up: 1x30x12

Working: 2x60x12,12

SS

UPRIGHT ROW:

Warm Up: 1x30x12

Working: 2x50x12,12

HAMMER CURL:

Warm Up: 1x15x10

Working: 1x35x2, 3x30x6,6,6

trying to move up...ugh I need 32.5's lol

CLOSE CURL:

Warm Up: 1x30x10 2x55x10,10

8 weeks out-

122.6

7/1 BACK & HAMMIES C3

Warm Up: bike 5 min

DEADS:

Warm Up: 2x45x10,10

Working: 3x185x10,10,10 now I'm not kidding I dunno why leg shaking and close to barfing today on these but I DID it!

PULL UP:

Working: assisted 34lbsx13,12,12,12,12

BENT ROW:

Warm Up: 1x65x10

Working: 3x125x8,8,8 still not sure about my form on these...

ROPE PULLDOWN: used close grip handel today-ropes being used

Warm Up: 1x50x12

Working: 1x90x8, 1x100x7.5

STIFF BAR: Dying

Working: 3x175x10,10,10

DB LEG CURL:

Warm Up: 2x25x10,10

Working: 2x40x10,10 out of time for last set...had to run out!

CARDIO #4: Jog on NYC River walk after work-35 min

Feeling great-worked hard today.... :o)