8/8 CHEST & TRI

Warm Up: Yep puppy walk

SLIGHT INCLINE BAR PRESS: SMith

Warm Up: 2x40x10,10

Working: 3x80x8,8,8 hard!

INCL DB:

Warm Up: 1x17.5x10

Working: 2x40x10,10

**Need a spot and I can go up to 45's will need help gettin em up.

FLAT FLY:

Warm Up: 1x12x12

Working: 2x25x12,12

DIPS:

4xmex15,14,13,13

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2:

Precor 22.5 minutes

Incline Walking: 22.5 minutes tonight

8/7 LEGS B2

Warm Up: Dog Walk:I don't know what I did to my hip yesterday while doing sprints but it aches...took it easy on the squats...

SQUATS:

Warm Up: 2x45x10,10

Working: 2x135x10,10 1x145x10

HACK SQUATS:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY:LEG EXT:

Warm Up: 1x5ox20

Working: 3x80x20,20,20

BAR LUNGES:

Working: 1x65x12, 2x75x12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO #1

20 minutes Octane trainer

20 minute jog

8/6 DELTS AND BI's B1

Warm Up: DOg Walk

SIDE LATERALS:

Warm Up: 1x10x10

Working: 1x15x8, 2x17.5x8,8

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 1x30x10, 1x35x10 spot up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x30x10

Working: 1x50x10, 2x60x10,10

INCL DB:

Warm Up: 1x15x8

Working: 3x25x6,6,6 ouch-tendonitis

CABLE CURL:

Warm Up: 1x30x10

2x70x10,10

CARDIO: SPRINTS: 5 warm up 15 sprints 10 minutes cool down

3 weeks argh! LOLOL no all is great!!

8/5 BACK and HAMMIES B1

Warm Up: Puppy walk

LAT PULLDOWN PALM UP:

Warm Up: 2x50x10,10

Working: 1x110x6, 2x100x8,8

TBAR ROW: machine one all racks being used

Warm Up: 1x25x10

Working: 1x45x8, 1x70x6, 1x55x8

DEADLIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 1x185x10, 1x195x8

GOOD AMS:

Working: 1x75x12, 1x85x12, 1x95x12

DB DEADS:

WArm Up: 1x30x10

Working: 2x60'sx10,10

GLUTE HAMS:

Working: 3x12,12,12

CARDIO #2

20 minutes arc trainer

8/4 CHEST & TRI's B1

Warm Up: walkin the dog

SLIGHT INCLINE BAR PRESS: Smith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB PRESS:

Warm Up: 1x25x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x10x12

Working: 1x20x12, 1x25x12

DIP:

Working: 4xmex14,13,13,12

ROPE:

Warm Up: 1x20x12

Working: 2x30x12,12

CARDIO #2.5

20 minutes eliptical various stride lengths

no more cardio boyfriend having teeth problems and haven't been home since sunday.

7/31 LEGS B1

Warm Up: Puppy Walk

SQUATS:
Warm Up: 2x45x10,10
Working: 1x135x10, 2x155x10,10 squats iffy...last set was better didn't feel like my hips were loose wasn't hitting the basement...

HACK SQUATS:
Warm Up: 1x90x10
Working: 2x200x10,10 1x90x10

SISSY: Oops forgot backpack-LEG EXT:
Warm Up: 1x50x20
Working: 3x80x19,19,20

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

LEG PRESS:
Working: 2x180x20,20 1x90x10

INTERVALS:
5minute warm Up
15 intervals: today did 5 incline 5 flat 5incline just to mix it up super hot and sunny on track and the service road was shaded....
10 minute cool down.

SO lets keep out fingers crossed here Joe-hoping to get out of work and hit a gym in DC tonight...another 16 hour plus day tomorrow and then I could find myslef on a flight to LA tomorrow night...HOPING that isn't the case but it seems noone knows....have all my food prepped thru wed...and worst case senario I will stay with a frined in LA and prep more food! :o)

7/30 DELTS & BI'S A4

Warm Up: dog walk

BAR PRESS: SMITH added weight only
Warm Up: 2x40x10,10
Working: 3x70x8,8,8 these have gotten really tough

SEATED SIDE LATERAL:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR BENCH ROW:
Warm Up: 1x8x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x7, 2x60x6,6 will admit a little ugly but did it :o)

ROPE:
Warm Up: 1x45x12
Working: 1x70x10, 2x80x10,10

CARDIO #1:
20min am: ARC TRAINER
20 min pm: OCTANE ELIPTICAL