Jan 29 B4 CHEST n TRI's Miami

Warm Up: my day-had to improvise

SL INCL DB PRESS:
Warm Up: 3x20x10,10,10
Working: 2x40x8, 1x45x6

INCL DB:
Warm Up: 2z20x10,10
Working: 2x40x10,10

ELEVATED FEET PUSH UP:
Warm Up: 1x12 flat
Working: 3x15,15,15

1 ARM SIDE LATERAL Life fitness machine
Warm Up: 1x5x10
Working: 3x7.5(?)x10,10,10

ROPE OVER HEAD TRI:
Working:  4x22x12,12,12,12

ROPE:
Warm Up: 1x7.5x12
Working:  2x17.5x12,12

Jan 26 LEGS B4

Warm Up: Dog Walk

SQUATS:
Warm Up: 1x45x10, 1x65x10, 1x95x10
Working: 1x115x8, 3x125x8,8,8
better think I got low enough broke parallel not sure if bootie dropped all the way though...

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

SISSY: Finally I brought backpack
Working: 25x20, 3x35x20,20,20 burn

BAR LUNGE: SPLIT SQUAT on MAX RACK All racks being used
Working: 3x30x12,12,12 added weight only

EXT:
2x50x20,20

Felt good. :o)

Jan 24 DELTS AND BI'S B3

On the road in DC at hotel gym...some weights had to improvise

HI INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 3x35x8,8,8
these were tough dunno why...

SIDE LATERALS
Warm Up: 1x10x10,10
Working: 2x15x10,10

FLOOR RAISE
Warm Up 1x5x10
Working: 2x10x01,10
SS
DB STANDING UPRIGHT ROW:
Warm Up: 1x15sx10
Working: 2x20'sx10,10

DB 1ARM SIDE LATERALS WHILE LEANING SIDEWAYS ON Back Ext apperatus
Warm Up: 1x5x10
Working: 1x10x10, 2x15x10,10

DB INCL
Warm Up: 2x15x10,10
Working: 1x20x8, 2x25x6,6

HAMMER CURLS:
Warm Up: 1x15x10
Woorking: 2x20x10,10

Jan 23 BACK AND HAMMIES HAHAHAHHA B3

LAT PULLDOWN PALMS UP:
Warm Up: 3x50x10,10,10
Working: 1x90x8, 2x100x7,8

TBAR ROW:
Warm Up: 2x45x10,10
Working: 2x90x8,8 1x100x8

DB DEADS:
3x30x10,10,10

GOOD AMS:
3x45x12,12,12

Thats it...I"m tooo afraid I'm gonna make my hammie issue worse....I've been waking up due to it throbbing at night...GRRRRRRRR
I can't sit for very long....
and it's getting to the point where it bothers me all the time...
soooo ridiculous!

Jan 22 CHEST DELT TRI B3

Mid Day workout

SLIGHT INCLINE BAR PRESS: Smith-weight added only
Warm Up: 3x40x10,10,10
Working: 2x80x8,8 1x85x8 :o)

INCL DB PRESS:
Warm UP: 2x20x01,10
Working: 2x40x10,10 :o)

ELEVATED LEG PUSH UP
Warm Up flat: 1x15
Working: 14,14,15

1ARM SIDE LATERAL:
Working: nautalis machine 3x35x10,10,10

DIPS:
4xmex15,12,12,12

ROPE:
Warm Up: 1x40x12
Working: 2x60x12,12

tendonitis bugging me with 1 arm laterals...back on cissuss and glucosamine :o)

Jan 20 LEGS B3 :o(

Late night workout

SQUATS:
Warm Up: 1x45x10, 2x65x10, 1x85x10
Working: 3x105x8,8,8 1x115x8

HACK-SUBBED for LEG PRESS:
Warm Up: 2x90x10,10
Working: 2x180x10,10 ?!?!? SOOO HARD?! UGH!

SISSY:
Working: 4x20x20,20,20,20 should be more weight but jees...I'm falling apart

BAR LUNGE: UGH
Working: 3x45x12,12,12 jeepers

LEG EXT:
Working: 40x20, 50x17, 50x18

WHO STOLE MY STRENGTH! WOW! Talk about being in an awful mood...
but I got there...so I guess I should give myself props
GRRRRRRRRRRR

Jan 18 DELTS BI's B2

Late Night Workout

HIGH INCL B PRESS:
Warm Up: 2x20x10,10
Working: 1x35x10, 2x40x9,9 spot up...I know I could get 45's...just need a trusted spot...had to ask and wasn't sure if they would be good or not...

SIDE LATERALS:
Warm Up: 2x10x10,10
Working: 1x15x10, 2x17.5x10,10

FLOOR RAISE:
Warm Up: 1x5x10
WOrking: 2x10x10,10
SS
CABLE UPRIGHT ROW
Warm Up: 1x40x10
Working: 2x70x10,10

INCL DB: UGH
Warm Up: 1x12x10, 1x15x10
Working: 3x22.5x6,6,6 WHY ARE THESE SOOOO HARD RIGHT NOW?

CABLE CURL:
Warm Up: 1x40x10
Working: 3x70x10,10,10

decent workout :o)