7/17 CHEST AND TRI 6 weeks out

Warm Up: Dog Walk

INCL DB:

Warm Up: 2x20x10,10

Working: 3x40x8,8,8 no one to spot me that I trust

FLAT BENCH:

Warm Up: 1x45x10

Working: 2x95x10,10 last set spotted-last rep

CHEST DIP:

Working: Mex3x14,14,14 whoohoo

TRI PRESS:

Warm Up: 2x50x10,10

Working: 1x80x10, 1x100x10 obviously a different pulley than usual! HAHA

DB EXT:

Warm Up: 1x12x12

Working: 2x17.5x12,12 a bit ugly but did it

CARDIO #1

20 minutes Arc Trainer in am

20 minutes Jog in PM

7/16 LEGS And Posing Class

Warm Up: Posing Class & Cardio #1

SQUAT:

Warm Up: 2x50x10,10

Working: 1x135x10, 2x155x8,10 oops sorta tipped forward on first set...thought I was goin over...

FR SQUAT:

Warm Up: 2x45x10,10

Working: 3x105x8,8,8

LEG EXT:

Warm Up: 1x50x10

Working: 2x130x10,10

SUMO SQUAT:

Warm Up: 1x70x10

Working: (smith) 1x105x10, 2x125x10,10

SPLIT SQUAT:

Working: 3x85x12,12,12

LEG PRESS:

Working: 2x200x20,20 yowza

CARDIO #5

Jog in AM 20 min

Walking Treadmill on incline 20 min

7/15 DELTS AND TRI A1

Warm Up: Dog Walk..hummm...

SEATED BAR PRESS: USED NAUTALIS MACHINE SMITH BEING USED
Warm Up: 2x65x10,10
Working: 1x80x8, 2x95x8,8

SEATED SIDE LAT:
Working: 1x10x10, 1x15x10, 1x17.5x8 yuck

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x60x6,6,6 eh

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10

CARDIO DAY 4

CARDIO #1: Octane Eliptical 20 minutes level 5 intervals X Mode

CARDIO #2: JOG at river walk tonight after work: 20 minutes

7/14 HAMMIES and BACK A1

Warm Up: My day
DEADS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x185x10,10

LAT WIDE:
Warm Up: 2x50x10,10
Working: 1x100x8, 2x110x6,6 plus 80x4,4

BENCH ROW
Working: 1x30x10, 2x40x10,10

LYING LEG CURL:hammies shot!
Warm Up: 1x50x10
Working: 1x65x10, 2x80x8.5, 7 plus65x3,3

SINGLE LEG CURL:
Working: 3x30x12,12,12

CARDIO #1: Stairmill level 7 20 minutes

CARDIO #2: Walking on Incline 20 miinutes Incline 9 speed varied 3.4-4

7/13 CHEST & TRI A1

Warm Up: hour long dog walk

INCL DB
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,8 spot up and last rep

FLAT BAR: SMITH
Warm Up: 1x50x10
Working: 1x90x8 1x80x10 dunno if bar is weighted or not...just the weight added

CHEST DIP:
Working: mex12,12,12

TRI PRESSDOWN:
Warm Up: 2x30x10,10
Working: 2x40x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12 last 2 reps a bit shakey

CARDIO #2:
AM: 20 minutes octane eliptical-my favorite new machine with the X mode!
PM: Jog 20 minutes with pup

Feeling great today...yesterday was such a wash of a day.

7/12 work is trying to sabatoge me!

On my way to gym got a frantic phone call I need to be in DC ASAP!
ARGH!
No cardio No gym
Home at 11pm...
low carb day...
SMH
Back on track tomorrow
this is the worst prep yet for me.

7/11 LEGS A1

Warm Up: dog walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x95x8, 2x105x8,8 think I can go up.

LEG EXT:
Warm up: 1x85x10
Working: 2x125x10,10 go up

SUMO SQUAT: Did dumbells...couldn't get the heavier dumbell off rack-and couldn't get the 110 back on...lol
Warm Up: 1x70x10
Working: 3x110x10,10,10

SPLIT SQUAT:
Working: 1x65x12, 1x75x12, 1x85x12 can do 85's...for all 3

LEG PRESS:
Warm Up: 1x90x15 ooops
Working: 2x200x20,20

CARDIO #1:
20 minutes walking incline on treadmill; incline 9 speed 3.4-4
20 more minutes tonight.