DELTS & TRI's (B1) July 8

Warm Up: walking from Jeep to Gym

SIDE LATERALS:
Warm Up: 1x15x10, 1x17.5x10
Working: 2x20x10,10 1x22.5x8

BAR SHRUG:
Warm Up: 1x135x10
Working: 3x155x10,10,10

HI INCL DB PRESS
Warm Up: 1x25x10
Working: 1x30x10, 1x35x10 1x40x8 (spotted)

DIPS:
Working: 1x40lb assistx20 1x28lb assistx15, 1x22lb assistx15, 1x16lbs assistx13 :o)

ROPE:
Warm Up: 1x40x15
Working: 1x60x12, 2x70x11,11

CARDIO #4: Bike level 7 for 40 minutes

Feel good...hungry today...dunno what the difference is from yesterday but my workout was very choppy yesterday...solid today.

Back & Hammies (B1) July 7

Warm Up: eliptical
LAT PULLDOWN UNDER
Warm Up: 1x70x10, 1x80x10
Working: 2x90x8,8 1x100x8 (worked on my form here)

TBAR ROW: Precor Angled
Warm Up; 1x25x10,1x35x10
Working: 1x45x10, 1x55x8. 1x65x8

DB DEADS (Straight leg)
Warm Up: 1x50x10
Working: 3x70x10,10,10

CLOSE ROW:
Working: 1x85x12, 2x100x10,10

SEATED LEG CURL:
Warm Up: 2x60x15,15
Working: 3x80x10,10,10

CARDIO #3 40 minutes walking on an incline...3.4 at a 7.

Chest & Bi's (B1) 8 Weeks July6

WArm Up: posing 30 minutes

SL INCLINE BAR PRESS: Had to use precor incline press machine
Warm Up: 1x58x10,10
Working: 2x78x8,8 1x98x8 (spotted)

INCL DB PRESS:
Warm Up: 1x35x10
Working: 3x40x8,8,8 a bit ugly today...

FLAT FLY:
Working: 1x20x12, 2x25x12,12

INCL BD CURL:
Warm Up: 2x20x10,10
Working: 2x25x6,6 1x30x5 UGLY!!! But I did it!!

CABLE CURL: freedom trainer
WArm Up: 1x80x12
Working: 1x120x10, 2x140x10,10

STEADY STATE#2: STAIRMILL 40 minutes

NEW MACROS: MED DAY

LEGS B1 8Weeks!!! July 5th

Warm Up: eliptical 5 minutes

LEG PRESS:
Warm Up: 2x90x10,10
Working: 1x140x8, 1x180x8, 1x240x8, 1x270x8 (tough...sliding in seat)

SQUAT:
Warm Up: 1x65x10, 1x90x10
Working: 1x115x10, 2x135x10,10

SISSY SQUAT:
Warm Up: 1x25x20
Working: 3x25x20, 1x35x20...35's tough need to bring a back back...I can't hold a 35/45 plate

BAR LUNGE:
Working: 1x50x12. 2x60x12,12

CALF HEAVY: Angled seated machine
Working: 1x60x25, 1x70x20, 2x80x20,20 1x90x16

STEADY STATE CARDIO#1: Precor Crosstrainer 40 minutes

Hi Carb Day: WhooHoo
Will send photos tonight...

July 4th INTERVALS #1 *8weeks!!! AHHHHHH!!

So I got a late start and did an ugly 30 minutes of intervals at the track...
Asthma acted up...
Not sure if it was from the air quality...poor... or from the cats allergic but have 2 anyway....

I got it done...
Happy 4th of July!
I was a slug the rest of the day!!
Got the kids off and the boyfriends Knee is swollen like you wouldn't believe from jogging this week...ergo....we didn't go anywhere!! :o)

Low Carb Day

8 WEEKS!!! July 3 Delts & Tri's (A4)

Warm UP: elyptical

SEATED BAR PRESS: Once again the smith machine being used...grrrr....
Warm Up: 2x60x10,10
Working: 3x70x8,8,7.5

SEATED SIDE LATERAL:
Warm Up: 1x15x10
Working: 3x17.5x10,10,10

FRONT RAISE:
Warm Up: 1x15x12
Working: 2x17.5x10,10 1x20x10 ugly

TRI PRESS:
Warm Up: 2x30x12,12
Working: 1x40x10, 2x45x8,8

DB EXT:
Warm Up: 1x15x12
Working: 1x17.5x12 2x20x12,11

No Cardio Today...

Med Carb Day: went a little over in carbs...grrr....
otherwise all good.

Back & Hammies Friday Week 9 July 2

Warm Up: eliptical 5 minutes
LAT PULLDOWN WIDE:
Warm Up: 1x70x10, 1x85x10
Working: 3x100x8,8,7

DEADS:
Warm Up: 1x95x10, 1x115x10
Working: 1x135x8, 2x155x8,8

LOW ROW: (all inlcine benches being used?!?!)
Warm Up: 1x70x10
Working: 1x100x10, 1x110x10, 1x120x8

DB PULLOVER
Working: 2x35x12,12 1x40x10

LEG CURL (Seated)
Warm Up: 2x70x10,10
Working: 1x80x10, 2x90x8,8 :o)

STEADY STATE #4 Stairmill 40 minutes.

Felt good about workout.

Med Carb Day