MARCH 10 Delts and Bi's A1

High Incline Bar Raise smith machine weight added only
Warm Up: 3x30x10,10,10
Working: 1x50x8, 1x60x8, 1x70x6 eh

SEATED SIDE LATERAL:
Warm Up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x17.5x12 eh
SS
REAR BENCH RAISE:
Warm Up: 1x5x12
Working: 1x7.5x12, 1x10x12 go up silly girl

BAR CURL:
Warm Up: 2x30x10,10
Working: 1x50x6, 2x60x3+50x4 dropped the 60 and went to the 50

Rope Curl;
Warm Up: 1x30x15
Working: 3x70x10,10,10

MARCH 9 HAMMIE AND BACK A1

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x90x8,8,8

DEAD:
Warm Up: 2x95x10,10
Working: 1x135x8, 1x155x8, 1x165x8, 1x175x8 :o)
trying to find my weight here

BENCH ROW:
Warm Up: 1x25x10
Working:1x40x10, 2x45x9,9

SEATED ROW:
Working:1x80x12, 1x90x12, 1x100x10

LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x65x10,10,10
grr tried 70 but I swear it's more than 5lbs added got like 3

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

MARCH 8 CHEST DELT TRI A1

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 1x85x8, 2x95x8,8 no spot around..I'm a wimp

INCL DB:
warm up: 2x25x10,10
Working: 2x40x10,10

STANDING  DB PRESS:
Warm up: 1x8x10
Working: 1x12x10, 1x15x10, 2x20x10,10

SIDE UP:
Working: 2x8x10,10 1x10x10 eh

TRI PRESS:
Warm Up: 2x50x10,10
Working: 3x80x10,10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x15x12,12

MARCH 6 LEGS A1

+++OK for the A's I keep forgetting to see where I was last time...I started a new book...

LEG EXT:
Warm Up: 2x65x12,12
Working: 110x10,10

FR SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8 eh, 3x85x8,8,8 much better form last 2 are tough

 SUMO SQUAT:
Warm Up: 1x95x10
Working: 1x115x12 2x125x12,12

SPLIT SQUAT:
Working: 1x65x12, 1x75x12, 1x85x12

LEG PRESS: Nautalis machine yuck hurts back
Workig: 2x180x20,20

Mar 5 (?) DELTS AND BI C4

INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x9,9,9

1 ARM CABLE:
Warm Up: 2x10x10,10
Working: 2x20x10,10 1x15x10 the 20's are a bit ugly I admit

SEATED REAR DELT:
Warm Up: 1x45x12
Working: 2x60x12,12 75x3 heehee
SS
UPRIGHT ROW:
Warm Up: 1x35x12
Working: 2x50x12,12

HAMMER CURL:
Warm up: 2x15x10,10
Working: 3x30x6,6,6 eh


CLOSE CURL:
Warm Up: 1x35x10
Working: 1x50x10, 2x55x8,8

Mar 2 BACK and HAMMIES C4

PULL UP:
Working: assisted : 4x9(lb?)x12,12,12,12

BENT ROW:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x115x6,6
form was good

ROPE PULLDOWN HANDELS
Warm Up: 1x50x12
Working: 3x90x12,12,12

STRAIGHT ARM PULLDOWN:
Working: 50x12, 2x60x12,12

STIFF DEADS:
Warm Up: 1x95x12
Working: 1x175x7 ugh 3x165x11,11,11
grip kinda sucked..fear was at work grr

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x40x10,10,10

March 1 CHEST AND DELTS C4

FLAT DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x45x8,8,8
very solid nobody to spot me

SLIGHT INCL DB PRESS:
Warm Up: 2x30x10,10
Working: 2x45x8,8

STANDING BAR PRESS:
Warm Up: 1x30x10
Working: 1x40x10, 2x45x10,10

SIDE LATERAL UPDOWN
Working: 2 (5x5,8x5,12x10,10x8)  1x(5x5,10x5, 15x8, 12x6)

CLOSE PRESS DOWN
Warm Up: 2x50x12,12
Working: 1x80x10, 2x90x10,10

REVERSE PRESSDOWN
Warm Up: 1x40x12
Working: 3x70x12,12,12