Jan 17 Back and Hammies B2

Night time workout

LAT PULLDOWN PALM UP:
Hammersmith machine lat pulldown being used
Warm Up: 1x50x10, 1x60x10, 1x70x10
Working: 1x110x10, 2x130x8,8

TBAR ROW:
Warm Up: 2x45x10,10
Working: 2x90x8,8 1x45x10 for fun

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70'sx10,10

GOOD AM's
Working: 3x85x12,12,12

GLUTE HAM RAISES:
Working: 3x13,13,13

Happy with workout...will pay for db deads...
:o)

Jan 16 Chest Delt & Tri B2

Warm Up: Dog Walk
Holy Crowded Gym Day!
**FORGOT TO TAKE MY STRIKE?!?!?!?

SLIGHT INCL CHEST PRESS:SMith machine weight added only
Warm Up: 3x40x10,10,10
Working: 1x70x8, 2x80x8,8

INCL DB:
Warm Up: 2x20x10,10
Working: 2x40x10,8 grrr

ELEVATED PUSH UP:
Do I weight these somehow?
Warm Up: Me x12 close elbows
Working: 12-wide elbows 10close, 15wide

1ARM SIDE LATERAL
Warm Up: 1x5x10
Working: 1x10x10, 2x15x10,10

DIPS:
Working: 4xmex12,10,10,10

ROPE:No rope avail-bar
Warm Up: 1x40x12
Working: 2x65x12,12 (?) Forgot to write weight down! Oops

Feeling good....elbow bugs me on side laterals...other than that...happy with workout...

Jan 15 LEGS B2

Warm Up: Bike 5 min

SQUATS:
Warm Up: 1x45x10, 3x65x10,10,10
Working: 1x115x8 eh 3x105x8,8,8 behind wasn't tucking on 115's so went down..dunno if it matters...

HACK
Warm Up: 2x90x10,10
Working: 1x160x10, 2x180x10,10

SISSY: Reminder to self BRING BACK PACK!
Working: 1x10x20, 1x25x20x 2x30x20,20 mex20 for fun

BAR LUNGE: Did Split Squats on Hack machine...every rack bar taken
WOrking: 3x60x12,12,12

LEG EXTENSION
Working: 1x50x20, 1x65x20

Jan 14 DELTS AND BI'S B1

Warm Up: Bike 5 min CROWDED GYM!!!

HIGH INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x30x10, 1x35x10, 1x40x8 spot up..

SIDE LATERAL:
Warm Up: 1x8x10, 1x10x10
Working: 1x12x10, 2x15x10,10

FLOOR RAISE:
Warm Up: 1x5x12
Working: 2x8x12,12
SS
CABLE UPRIGHT ROW:
Warm Up: 1x40x12
Working: 2x60x12,12
oops go up ten reps only heh heh

INCL DB: AWFUL
Warm Up: 1x10x10, 1x15x10
Working: 1x25x4(?) 1x20x6, 2x22.5x6,6

CABLE CURL:
Warm Up: 1x50x10
Working: 3x65x10,10,10

CARDIO Walking incline 30 min for fun

Jan 13 Back & Hammies B1

**2 days off due to travel**And regouping

Warm Up: My Day

LAT PULLDOWN PALM UP:
Warm Up: 1x40x10, 1x50x10, 1x60x10
Working: 1x90x8, 3x100x7,7,7

TBAR ROW:
Warm Up: 2x45x10,10
Working: 3x90x8,8,8

DB DEADS: stil nursing insertion point
Warm Up: 2x30'sx10,10
Working: 1x60x10, 1x70x10

GOOD AM
Working: 1x75x12, 2x85x12,12

GLUTE HAM RASIES:
Not alot of room here but did the best I could
Working: 12,12,12

Feeling Great Glad I got to the gym!

Jan 10 Chest/Delts/Tri B1

Warm Up: Bike 5 min

SLIGHT INCLINE BAR: Smith
Warm Up: 1x40x10, 2x50x10,10
Working: 1x70x8, 2x80x8,8 tough last rep

INCL DB:
Warm Up: 2x20x10,10
Working: 2x40x10,8 grrrr

ELEVATED FEET PUSH UP **Mind you I've never done these b4! LOL!
Warm Up: 1xmex12
Working: 3xmex10,11,10

1 ARM SIDE LATERAL:
Working 1x5x10, 2x10x8,8 grrr lol

DIPS: My arms were jelly by the time I hit these
Working: 4xMEx10,9,9,8

ROPE:
Warm Up: 1x20x12
Working: 1x35x8, 1x30x11

On the bright side my upper body is TOAST!
I might sneak in some cardio tonight but it depends on what time I wrap up at work. My flight out is at 6am tomorrow...AHHH! LOL!

Jan 9 Legs B1

Warm Up: My day and Bike 5 min

SQUATS:
Warm Up: Smith: 2x70x10,10
Warm Up Rack: 2x95x 10,10
Working: 1x105x8, 3x115x8,8,8
***These are full squats behind to ground...havent broken parallel on squats in ages...last couple reps I was definitely pushing forward on the way back up to standing...weak back?!

PRELOADED SQUAT PRESS: (No Hack)
Warm Up: 2x90x10,10
Working: 1x180x10, 1x230x10

SISSY: Ripped my shirt when using as a rope....so afraid to add weight...
4xmex20,20,20,20 still got a decent burn...

BAR LUNGE:
Working: 1x45x12, 2x55x12,12
My legs are jelly....yowza

LEG EXT:
Working: 2x50x17,18

The weights weren't as heavy as I had hoped but this was a pretty solid workout...feel like it's been eons since I did real squats...
:o)