9/26 OFF DAY CARDIO ONLY

Cardio #1 Bike 30 minutes hill program

9/25 CHEST AND BI C3

Warm Up: eliptical 5 min
FLAT DB:
Warm Up: 2x20x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB:
Warm Up: 1x25x10
Working: 1x40x12, 1x45x8 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 spotted but ugly grrr

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 2x85x8,8 spotted

REV PRESSDOWN:
Warm Up: 1x50x10
Working: 3x70x12,12,12

CARDIO #3 INCLINE WALK 30 minutes
Hot Yoga

9/24 DELTS AND BI C2

Warm Up: eliptical 5 min

DB PRESS SEATED:
Warm Up: 2x25x10,10
Working: 3x35x8,8,8 need spot but should go up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x40x12
Working: 2x50x12,12 1x60x10
SS
UPRIGHT CABLE ROW
Warm Up: 1x40x12
Working: 1x60x12, 2x70x12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 1x35x3 heh heh 2x30x6,6

CLOSE GRIP:
Warm Up: 1x35x10
Working: 2x45x10,10

CARDIO #2 30minutes octane

9/23 HAMMIES AND BACK C2

Warm Up: dog walk

DEADS:
Warm Up: 1x95x10
Working: 1x135x10, 2x185x10,8 grrr lost concentration

PULL UP ASSISTED
Working: 1x40x15, 3x34x14,13,13

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x7,7

ROPE PULLDOWN:SUB CLOSE GRIP ULL DOWN:
Warm Up: 1x70x10
Working: 2x100x8,8

STIFF DEAD LIFT:
Working: 3x135x12,12,12 (?) Can't remember what I did...didn't write down oops)

DB CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10

9/21 CHEST & TRI C2

FL DB
Warm Up: 2x25x10,10
Working: 3x45x8,8,8

SLIGHT INCL DB
Warm Up: 1x25x10
Working: 2x40x10,10 spot

FLAT BAR:
Warm Up: 1x45x10
Working: 1x85x10, 1x95x10-spot ugh

CLOSE PRESS:
Warm Up: 2x45x10,10
Working: 1x75x10,1x85x8 spot

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 1x60x12,2x70x12,12

9/20 C2 LEGS Cardio #1

WARM UP: BIKE 5 MIN

SQUATS: Blew
Warm UP: 2x95x10,10
Working: 1x155x5...not feeling it...3x135x10,10,10

LEG PRESS:
Warm Up: 1x95x10
Working: 1x270x8, 2x290x8,8

LEG EXT:
Working: 3x130x9,9,9

WALKING LUNGE: probably should stop these for 2 weeks...will explain
Working: 3x50x12,12,12

FRONT SQUAT:
Working: 2x65x30,30

Death! LOL!

CARDIO 30 minutes will decide tonight...

SQUATS don't hurt my hip but I feel really tight and today my lower back wasn't happy so I pulled back on weight there...

WALKING LUNGES: When my right leg is behind and I'm lunging on the left...my right hip says a loud hello...I hate you! LOL!

Other than that...running bothers it and walking does until it warms up....obviously I wont stop walking...but I wont run...or hobble...heh heh...

I learned a few stretches today at the gym...so I'll start doing them as well...and try to rehab myself... :o)

Other than the aches and pains I'm GREAT!!!!
:o)

9/19 DELTS AND BI

Warm Up: eliptical 5 min

DB PRESS: seated
Warm Up: 2x15x10,10
Working: 3x35x8,8,8 spot up

1 ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10

SEATED REAR DELT:
Warm Up: 1x30x10
Working: 3x50x12,12,12
SS:
UPRIGHT ROW CABLE
Warm Up: 1x50x12
Working: 3x60x12,12,12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x30x6,6

CLOSE GRIP: SLow
Warm Up: 1x30x12
Working: 2x45x12,12