10/7 LEGS A1 And Cardio #3

Warm Up: Pup Walk
SQUAT:
Warm Up: 1x95x10
Working: 1x135x10, 2x155x10,10

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 1x105x8, 1x115x8

LEG EXT:
Warm Up: 1x50x10
Working: 2x125x10,10

SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x10, 2x125x10,10

SPLIT SQUAT:
Working: 1x75x12, 2x85x12,12

LEG PRESS: Did a nautalis machine...press being used
Working: 1x200x20, 1x240x20

CARIDO #3
Variable stride length eliptical
30 minutes

10/5 CARDIO #2 ONLY

Was gonna bang out legs tonight but the BF's parents are in town...and sine I'm not training for a show I should go home after work! LOL!
:o)

CARDIO BIKE 30 minutes Hills

10/4 DELTS AND BI'S C4

Warm Up: My Day gee these late night workouts...whats going on here?! LOL

DB PRESS:
Warm Up: 2x17.5x10.10
Working: 3x35x10,10,10
 I can't get the 40's up without help...no one around so I did more reps with 35's

1ARM CABLE:
Warm Up: 1x10x10
Working: 2x20x10,10 1x15x8 for fun

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12
SS
BAR UPRIGHT ROW
Warm Up: 1x40x12
Working: 2x50x12,12

HAMMER CURL: UGH Tendonitis not fun
Warm Up: 1x15x10
Working: 1x25x6, 1x30x5, 1x25x6

CLOSE GRIP BAR:
Warm Up: 1x40x10
Working: 2x50x10,10

10/3 HAMMIES AND BACK C4

Warm Up: My Day

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x185x10,10 easier finally...

PULL UP-ASSISTED:
Working 1x40x15, 3x34x14,14,12

BENT ROW:
Warm Up: 1x45x10
Working: 1x85x8, 2x95x7,7

STIFF LEG DEAD:
Working: 3x135x12,12,12

CLOSE GRIP PULLDOWN:
Warm Up: 1x60x12
Working 2x100x8,8

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,10
ugh...the same weird charlie horse thing in my calves..not as bad so worked thru

CARDIO: 30 minutes in AM Walking on incline 30minutes; cardio #1

10/2 CHEST & TRI C4

Warm Up: Dog Walk

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

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

FLAT BAR:
Warm Up: 1x45x15
Working: 2x85x10,10

CLOSE GRIP PRESS:
Warm Up: 2x45x10,10
Working: 2x75x10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x15
Working: 1x70x12, 2x80x12,11

NO SPOT FOR ME>>>>UGH!

10/1 LEGS C4

Warm Up: Eliptical 5 min

SQUATS:
Warm Up: 2x95x10,10
Working: 1x135x10, 1x145x10, 1x155x10

LEG PRESS:
Warm Up: 1x90x10
Working: 3x320x8,8,8

LEG EXT:
Working: 3x130x10,10,9

WALKING LUNGE: SUB HACK SQUAT
Warm Up: 1x90x10
Working: 3x180x10,10,10

FRONT SQUAT:
Working: 2x75x30,30
heck yes
:o)

9/29 BACK N HAMMIES C3

Warm Up: My Day
DEADS:
Warm Up: 1x45x10, 1x95x10
Working: 1x135x10, 2x185x10,10

PULLUP ASSISTED:
Working: 4x 34lb assist x14,14,11,11

BENT ROW:
Warm Up: 1x65x10
Working: 1x85x8, 2x95x8,8

STIFF DEADS:
Working: 1x135x12, 2x155x10,10

CLOSE GRIP PULLDOWN:
Warm Up: 1x40x12
Working: 2x100x7,7

DB KB:
Warm Up: 2x25x10,10
thats it CRAZY CHARLIE HORSE IN MY CALF...WTH?!?!