8/15 DELTS and BI's

Warm Up: My work day

SIDE LATERALS:

Warm Up 1x10x10

Working: 3x17.5x8,8,8

HIGH INCL DB: EVERY BENCH IS TAKEN TONIGHT MACHINE

Warm Up: 1x50x10

Working: 1x80x10, 1x95x8 better form

FLOOR RAISES

Warm Up: 1x10x10

Working: 2x12x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL:

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x50x10

Working: 2x80x10,10

CARDIO #2

AM CARDIO: Precor adjustable stride machine 23 minutes

PM CARDIO: Octane X mode 22 minutes

8/14 BACK AND HAMMIES B3

Warm Up: Face the nation...lol

DEADS:

Warm Up: 2x05x10,10

Working: 1x135x10, 2x185x10,10

LAT PULLDOWN PALMS UP:

Warm Up: 2x60x10,10

Working: 3x105x8,8,8

TBAR:

Warm Up: 1x45x10

Working: 1x80x8, 2x90x8,8,

DB DEADS:

Warm Up: 1x30x10

Working: 2x70x10,10

Good Am's

Working: 3x95x12,12,12

GLUTE HAMS:

No time had to rush out to catch my flight home. Pushed the time as much as I could.

No cardio

8/13 CHEST & TRI'S B3

Warm Up: rehearsals

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 1x35x10, 1x40x10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,12

ROPE:

No time left gym closed at 7.

CARDIO: #1

#1: walking on an incline 23 minutes

#2 eliptical 22 minutes

8/12 LEGS B3

Warm Up: rehearsals

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x200x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,20

BAR LUNGE: DID DB LUNGES rack being used

3x30'sx12,12,12

LEG PRESS:

Working: 2x90x20,20

***I didn't understand the locking mechanism and was scared I'd kill myself with weight...nothing like I ever worked on before.

8/11 CARDIO ONLY DAY

CARDIO #5

45 minutes walking on incline.

:o)

8/10 DELTS AND BI'S B2

Warm Up: DOg Walk

**Think I od'd on Strike might have taken it 2x in 1o minutes before getting to the gym....or it was a major sugar low....got better as workout progressed but I wasn't lifting db's over my head...

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x17.5x8,8,8

INCL DB PRESS: machine

Warm Up: 1x50x10

Working: 2x95x9,8

FLOOR RAISE:

Warm Up: 1x5x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL: I made the incline steeper so it's harder.

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x30x12

Working: 2x80x9,9

CARDIO #4

Incline walk 20 min

eliptical 20 min

8/9 HAMMIES AND BACK B2

Warm Up: Bike 5 minutes-Hammies are SUPER SORE and tight today...maybe the lack of a day off...might be from the octane trainer...which I ended up doing last night for cardio #2.

DEAD LIFTS:

Warm Up: 2x45x10,10

Working: 1x135x10, 2x195x6,6 all I had today...

LAT PULLDOWN Palm Up:

Warm Up: 2x60x10,10

Working: 1x100x8, 2x110x6,6 gee I put 25's under my feet so I didn't pop up..why did I never think of that sooner?!?!

TBAR ROW:

Warm Up: 1x45x10

Working: 3x90x8,8,8

DB DEADS:

Warm Up 1x35x10

Working: 2x70x10,10

GOOD AM'S

Working: 3x95x12,12,12

GLUTE HAM RAISES:

Working: 3x12,12,12

CARDIO #3

AM: 22.5 walking on an incline

PM: 22.5 Arc trainer to stretch legs out!! :o)