11/11 CHEST AND TRI B1

In South Carolina

SLIGHT INCL BAR PRESS: added weight only on smith
Warm Up: 2x40x10,10
Working: 2x70x8,8 1x80x6

INCL DB:
Warm Up: 1x20x10
Working: 2x35x11,11

FLAT FLY:
Warm Up: 1x10x12
Working: 1x20x12, 1x25x12

DIPS:
12,11,11,10

ROPE:
Warm Up: 1x30x12
Working: 2x37.5x12,12 (?)

Cardio: Bike 30 minutes

11/10 LEGS B1

In South Carolina late night

SQUAT:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x155x8, 1x165x8

HACK SQUAT:
This machine was very strange...dug into my shoulders
Working: 3x70x12,12,12

SISSY-LEG EXTENSION:
Working: 1x70x20, 1x90x20, 1x97.5x20

LUNGE:
SMith Machine: 3x70x12,12,12

PRESS:
2x160x20,20

Cardio: eliptical 30 min

11/8 DELTS AND BI's A4

Warm Up: DOg Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working: 3x85x8,7,8

SIDE LATERALS:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR BENCH ROW
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x6, 2x60x6,6 eh

ROPE:
Warm Up: 1x50x10
Working: 2x70(?)x10,10 I don't remember forgot to write down! OOPS!

A4 BACK AND HAMMIES A4

Warm Up: Eliptical

DEADS: Ok instead of using 45's I used 35's smaller weights range of motion larger = harder
Warm Up: 1x95x10, 1x135x10
Working: 3x185x8,8,8

WIDE LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x100x8,8,8

BENCH ROW:
Working: 1x40x10, 2x45x10,10

LEG CURL:
Warm Up: 1x50x10
Working:3x80x10,10,10

SINGLE LEG CURL:
Working: 1x20x12, 2x30x12,12

CARDIO #1
Stairmill 30 minutes

11/5 CHEST AND TRI A4

Warm Up: eliptical

INCL DB
Warm Up: 2x20x10,10
Working: 3x50x6,6,6 had a spot to get em up and the last rep or 2 by the last set

FLAT BAR:
Warm Up: 1x45x10
Working: 1x95x10,10 all meee

DIPS:
Mex12,13,12

TRI PRESS:
Warm Up: 2x65x10,10
Working: 2x90x10,10

DB EXT:
Warm Up: 1x12x12
Working: 3x17.5x12,12,12

CARDIO #3
INcline walking

11/3 LEGS A4

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

FRONT SQUATS:
Warm Up: 1x45x10, 1x65x10
Working: 1x85x8, 2x95x8,8 eh not bad...I think...behind below knees or parallel by end

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

SUMO SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10

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

LEG PRESS: weird seated machine..not used to motion legs burnt
2x90x20,20
lol

11/1/11 CARDIO #2

Extreme Circuit Training Class-1hr...
GREAT CLASS KICKED MY BEHIND!
:o)

LAST NIGHT I DID CARDIO #1:
Stairmill haven't been on it in eons...
30 minutes
just changing it up a bit.
:o)