LEGS & Cardio #4

Warm Up: bike 5 minutes
SQUAT:
Warm UP: 1x95x10, 1x115x10
Working: 4x135x10,10,10,10
Will my squats ever get better?!?!?

LEG EXT:
Working: 2x155x8,8 1x170x7.5
(had thought I went up to 165 for 2nd set however machine wasn't working right)

HACK SQUAT:
Warm UP: 1x140x10
Working: 2x160x10,10 1x180x10

WALKING LUNGE:
Working: 2x35'sx12,12 1x40'sx10 :o)

CALF HI REP: Donkey thing
Working: 1x55x30, 4x65x30,30,30,30
(had some trouble with these but realized a little late I should lower the leg bar to make it easier to get the "brake" on...this makes no sense to you but a note for myself...)

HI CARB

POSING CLASS: Excellent

CARDIO:
20 minutes walking on an incline in am
40 minute evening bikeride

7/30 INTERVALS #2

Today Friday is interval only day...
had to do them at night due to some appointments in the am..
Legs were tight but hammered thru.
33 minutes:
5 minutes Jog
18 minutes sprint/walk
10 minutes: bleacher stairs, jog, skip walk :o)

7/29 Delts & Tri's (c1)

Warm Up: Precor 5 min

DB PRESS:
Warm Up: 2x25x10,10
Working: 1x30x8, 2x35x8,8

UP ROW:
Warm Up: 1x40x10
Working: 1x50x10, 1x60x10,10

REAR DELT:
Working: 1x45x12, 2x60x10,10

BAR EXT:
Warm Up: 2x35x12,12
Working: 1x40x12, 2x45x12,12

DB DB KB:
Warm Up: 1x15x12
Working: 2x20x12, 1x25x12

The bar extensions and the KB's killed my tennis elbow..or tendonitis in my elbows...wore straps and helped but yowza!

MED CARB DAY

STEADY CARDIO #3: tonight..either stairmill or incline walk...

Hammies and Back 7/28

Warm Up: eliptical 5 minutes

PULLUP:
Working: 1xbodyweightx7, 1x10x8, 2x15x9,9 1x20x9



BENT OVER ROW:
Warm Up: 2x95x10,10

Working: 1x115x10,1x125x8 1x135x8



ROPE PULLDOWN:
Warm Up: 1x55x12

Working: 1x70x12, 2x75x11,11



STIFF BAR:
Warm Up: 1x95x10, 1x115x10

Working: 2x135x8,8 1x155x6



DB LEG CURL: Did lying leg curls instead

Warm Up: 1x50x12

Working: 2x60x12,12 1x70x10



INTERVALS #1
5 min warm up
18 min sprint walk

10 minute cool down jog skip jog...



was exhausted today.

Med carb Day...went over a little...

CHEST & TRI (c1) 7/27 5 weeks!

Warm Up: Eliptical

FLAT DB PRESS:
Warm UP;2x30x10,10
Working: 1x35x8, 2x40x8,8

SL INCL DB PRESS:
Warm Up: 1x30x10
Working: 2x35x10,10 1x40x10 (assisted)

INCL FLY:
Working: 2x20x12,12 1x25x12
A friend showed me a different way to do these...I wasn't bear hugging enuf...and squeezed and held at the top of each rep...

PREACHER CURLS: MAchine
Warm Up: 1x30x10, 1x40x10
Working: 2x50x6,6 1x60x6 after the 6 did drop sets of 10 reps just for the fun of it...really felt my bi's burn...

HAMMER CURLS:
Warm Up: 1x15x12
Working: 3x20x10,10,10
Did across chest hammer curls for something differnt today...

Feel good had a great workout.
Tonight I'm planning on doing intervals at the river walk in the city...
I'm mixin it all up today!!

Med carb day.

LEGS 7/26 (c1) 5weeks

Warm Up: eliptical 5 min

SQUAT:
Warm Up: 1x95x10, 1x115x10
Working: 4x135x10

LEG EXT:
Working:3x155x8,8,8

HACK SQUAT:
Warm Up: 1x90x10
Working: 1x140x10, 2x160x10,10

WALKING LUNGE:
Working: 3x35'sx12,12,12 ouch!

CALF HI REP: Donkey machine
Working: 1x45x30, 2x55x30,30 2x65x30,30
Calves tight today...burning! I like it!

Legs were exhausted this am...hitting gym tonight for cardio... UPDATE: No cardio in bed by 9pm tooooo tired!!

Hi Carb Day

Thanx for the email...will weigh in again on Wed...or tomorrow...feel good...

BEWARE VENTING:
very ANGRY today but nada to do with diet or working out....getting to the point were I might just kill not only my boyfriends ex wife but I might just take him out too...ARGH!!! They drive me MAD sometimes!! And I should no better than to try to ease the situation...kicking myself
do not want to deal with either of them today!!!

7/25 5 weeks! AHHH! STEADY STATE CARDIO

Went on a really great bikeride with my brother a ton of hills...
we went for maybe an hour and a half......
Now yesterday my boyfriend was calling me the bike nazi..made him do one hill
and he wasn't to happy about it...nice to be challenged today...

Low Carb Day....