Day 1 of 100...my return 1/18 A-1 Legs

In DC for the Inauguration -after begging the nurse last week I got the green light to exercise after 1 week instead of 2 after my D&C. Travel/Work wasn't going to stop me- Last night I packed up Protein powders cereals and oats...after work found whole foods and bought yogurts and Almond milk and a dinner of chicken veggies  barley beans and greens and goat cheese...dinner is YUMMY!

OK...
LEGS

LEG EXT:
Warm Up: 2x70x10,10
Working: 2x100x10,10

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x65x8, 3x75x8,8,8

SUMO SQUATS:
Warm Up: 1x45x10
Working: 3x95x10,10,1

SPLIT SQUATS:
Warm Up: 1x45x10
Working: 3x55x12,12,12

LEG PRESS:
Warm Up: 1x100x20
Working: 2x180x20,20

Not bad for a starting point...

The gym I found today was all too convenient and is closed for the weekend...grrr...I think there is another Washington Sports club a mile from my hotel...that is open Sat and Sun...

Back and Hammies take 2 1/4

Sooo today-I didn't have coffee before I went to the gym SHOCKING I KNOW! But I also didn't have a mad jump in my heart rate :)

DEADS:
Warm Up: 2x45x10,10
Working: 1x95x10, 2x135x8,8
ok so my heart rate went alittle over 150 but went right back down...so no more reps or weight added.

WIDE GRIP LAT PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x80x8,10,10

BENCH ROW
Warm Up: 1x25x10
Working: 3x35x8,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x50x10,10,10

SEATED ROW:
Working: 1x60x12, 2x80x12,12

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

felt great to be in the gym. :)

Day 3 Hammies and Back 12/13

Well....I started out strong but I got heart palpitations that spiked at 207 sat at 170 for a bit then finally when I decided maybe I should call it a day went back to normal while I was in the locker room...SMH.
I am guessing it's hormones...it happened one night at work about 2 weeks ago as well...SMH

DEADS:
Warm Up: 3x45x10,10,10
Working: 3x95x10,10,10

WIDE GRIP LAT PULLDOWNS:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10

Will try again tomorrow...GRRRR

12/29 Day 2 CHEST TRI DELT

FLAT BENCH:
Warm Up: 3x45x10,10,10
Working: 65x10,10 75x10,10

INCL DB:
Warm Up: 2x20x10,10
Working: 2x30x10,10

DB OVERHEAD PRESS STANDING
Warm Up: 1x10x10
Working: 3x15x10,10,10

SIDE UP DOWNS:
3 sets of 5x5, 8x5 15x6 12x7

TRI PRESS:
Warm Up: 2x40x10,10
Working: 2x60x10,10 2x70x10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x12x12,12

Taking it easy my legs are super sore from yesterday...lol...but it feels good...wearing my heart rate monitor and making sure my heart doesn't go over 150. :)

Here we go again...Legs 12/28 Day1

Squats:
Warm Up: 45x10,10, 65x10,10
Working: 3x95x10,10,10

Leg EXT
Warm Up: 2x50x10,10
Working: 3x85x10,10,10

HACK SQUATS:
Warm Up: 50x10,10
Working: 90x10,10

SPLIT SQUATS:
Working: 1x45x10, 2x55x10,10

LEG PRESS: Nautalis
Working: 3x100x10,10,10

11/12 BACK AND HAMMIES

First time again in eons for me to do these bodyparts


DEADS:
Warm Up: 1x45x10, 2x95x10,10
Working: 3x135x10,10,10

LAT PULLDOWN WIDE:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10 1x90x8

BENCH ROW:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

SEATED ROW:
Working: 3x70x12,12,12

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x65x10,10,10

So this morning I was asked if I just did a show! LMAO! -basically one of the trainers at my gym was amazed that I haven't really been in the gym for eons except once a week to do legs lol-that's the truth...
Now I could take that both as a positive and a negative...feels good to make it two days in a row! LOL!
I'm working on getting my macros up and running so we have a base line! :)

Nov 11 I'm Baaack....CHEST DELT TRI

I'm taking it easy and testing to see where my strength is...it's been eons since I trained my upper body...

FLAT BAR PRESS:
Warm Up: 2x45x10,10 2x65x10,10
Working: 3x85x8,8,8

SLIGHT INCLINE DB PRESS:
Warm Up: 2x17.5x10,10
Working: 1x30x10, 2x35x10,10

STANDING BAR PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 2x40x10,10

SIDE UP/DOWNS:
Working:
5x5, 8x5, 12x5, 10x12
2x{8x5,10x5,15x5,12x10}

CLOSE PRESS DOWN:
Warm Up: 2z25x12,12
Working: 3x35x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x40x12
Working: 1x50x12, 2x60x10,10

Had a really good pump well for me :) Thought I should only do these body parts once a month!!
Just kidding! :)