FEB 9 DELTS AND BI'S B5

Warm Up: Rolfing

HIGH INCL DB:
Warm Up: 2x17.5x10,10
Working: 3x35x10,10,10 no spotters...

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

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

INCL DB:
Warm Up: 2x17.5x8,8
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x35x12
Working: 2x65x10,10

I'm going to work on Squat and Chest 1 rep max tomorrow...will email you.

FEB 8 BACK AND HAMMIES B5

Warm Up: Dog Walk

LAT PULL DOWN PALM UP
Warm Up: 3x60x10,10,10
Working: 3x100x8,7,7

TBAR:
Warm Up: 2x45x10,10
Working: 2x90x9,8

DEADS BAR
Warm Up: 2x95x10,10
Working: 135x10, 185x4 155x10 (figuring out 1 max rep)

GOOD AM:
Working: 3x95x12,12,12

GLUTE HAM:
3x16,16,16

Feb 6 LEGS I think I screwed up somewhere here...

SQUATS:
Warm Up: 3x65x10,10,10
Working: 3x135x8,8,8 eh kinda low but probably not as low as I'd like

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

SISSY:
Working: 4x35x20,20,20,20 yikes

BAR LUNGE: SPLIT SQUATS on Max Rack
Working: 1x40x12,12 1x50x12

EXT:
Working: 1x50x20, 1x65x18

I know I screwed up somehow with my dates in book...this weeks workouts seem out of order...

Feb 5 CHEST DELT TRI B4

Warm Up: Dog Walk

SLIGHT INCL BAR PRESS: Smith weight added only
Warm Up: 3x40x10,10,10
Working: 1x80x8, 2x90x7,7

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

ELEVATED PUSHUP
Warm Up: flat 15
Working: 3x16,16,16

1 ARM SIDE LATERAL
Working: 1x10x10, 1x15x10 1x20x10 ugly 1x15x10

DIPS:Yikes
Mex12,11,9,9

ROPE:
Warm Up: 1x35x12
Working: 2x50x12.12

Feb 3 HAMMIES AND BACK -sinus/cold

GRRRR Why do I feel like garbage...think I'm run down from travel/over working...down for the count since Wed. am...

LAT PULL DOWN PALM UP:
Warm Up: 3x60x10,10,10
Working: 1x90x8, 2x100x8,9

TBAR:
Warm Up: 2x45x10,10
Working: 3x90x8,8,9

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70x10,10

GOOD AM's
Working: 1x85x12, 2x95x12,12

GLUTE HAMS
3x15,15,15

Felt like I was doing cardio today....UGH! Can't breathe...so over this!! Obviously my body is SCREAMING for rest...took Monday off from work... :0)
On the bright side I got myself to the gym this am...

Jan 30 DELTS AND BI's Miami

HIGH INCL BD:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x35x8,8

SIDE LATERALS CABLE:
Warm Up: 2x7.5x10,10
Working: 2x10?x10,10

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x8x10,10
SS
CABLE ROW:
Warm Up: 1x12.5x10
Working: 2x17.5x10,10

ICN: DB
Warm Up: 1x20x10
Working: 3x25x6,6,6

CABLE CURL:
Warm Up: 1x7.5x10
Working: 2x12.5x10,10

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