LEGS Aug 31 (A3)

Warm Up: Eliptical 5 minutes

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FR SQUATS:
Warm Up: 1x65x10, 1x85x10
Working: 2x95x8,8 2x105x8,8

SUMO: using smith machine
Warm Up: 1x110x12
Working: 3x130x10,10,10

DB STEP UPS:**
Working: (super hi step up) 1x20x12, (too low step up) 1x35x12, 1x40x10
**{Prefer steps from step class....but class going on so couldn't get them...benches too padded..and left knee unstable from my bikeride yesterday....

CALF SINGLES: angled seated calf
Working: 2x20x20,20 3x30x15,16,16

Well I feel weak but think will get strength back!! Left knee is a bit swollen from my bikeride yesterday so I didn't push it....

CARDIO: Steady state: I did 20 minutes this am and will do 25 this evening....too many peeps chatting me up on floor about show! :o)

Going for SEPT 25th.....filled out application...think it will be cheezy and small but gonna work like a champion and do my thing! :O)

3 More Days! Aug 25 Chest, Delts, Tri's

Warm Up: treadmill walk 5 minutes

FLAT DB PRESS:
Working: 1x25x15, 2x30x15,15, 1x35x12

SL INCL DB PRESS:
Working: 1x25x15, 3x30x15,15,15

DB PRESS:
Working: 2x20x15,15 2x25x12,12

SIDE LAT:
Working: 1x12x15, 3x15x15,15,15

DB EXT:
Working: 2x15x15,15 2x20x12,12

ROPE:
1x20x15, 3x25x15,15,15

CARDIO: have to do tonight...into work early today...
25 minutes stairmill

Posing tonight tooo!!

:o)

4 Days Aug 24 AHHH Back & Bi's

Warm Up: eliptical 5 minutes...gee my legs are still lead like..guess I'm on the right track!!

PULL UP: (assisted weight)
Working: 1x25x15, 1x30x15, 2x35x12.12

BENT OVER ROW:
Working: 1x65x15, 2x95x15,15 1x105x15

CLOSE ROW: Dual Pulley
Working: 1x27.5x15, 3x35x15,15,15

BAR CURL:
Working: 1x20x15, 1x30x15, 3x40x12,12,10

HAMMER CURL:
Working: 1x10x15, 1x15x15, 2x17.5x12,11

ROPE:
Working: 1x20x15, 3x25x12,12,12

CARDIO: 35 minutes stairmill...why is this getting harder?!?! I had carbs?! I did it though!! :o)

How do I feel: well it's 2:15pm...I'm exhausted adn could curl up and go to sleep! :O)
Metabolism fels kicked up hungry bit have another 45 minutes before my next meal...could be due to doing cardio after workout.
:o)
All good!

5 days out Aug 23 LEGS

Warm UP Eliptical
SQUAT:
Working: 1x65x15, 1x95x15, 2x115x12,12

LEG EXT:
Working: 1x65x15, 1x80x15, 2x100x15,15

HACK SQUAT:
Working: 1x50x15, 1x100x15, 2x150x15,15

SISSY SQUATS: 3x25x20,20,20

STIFF BAR DEADS:
Working: 1x95x15, 2x115x15,15 1x135x12

LEG CURL SEATED
Working: 1x50x15, 1x60x15, 2x70x12,12

WALKING LUNGES: bar on back
Working: 1x40x15, 2x50x15,15

CARDIO TONIGHT: 40 minutes stairmill
Posing tonight too

Hi Carbs...
Alll good. Legs were jello. :o)

1x4

Aug 21 & 22 & Sat & Sunday days 7 &6

These were just interval days...and I really shoudn't say "just" because they were TOUGH!!!

I got thru the warm up and the intervals no problemo

but both days RAN OUTTA STEAM in my cool down....back to walk/jogging....not pretty...legs exhausted and sugar lows abound...

The weird thing is is I'm forcing myself to eat....just not really hungry...weird right?!
Prepped my food for tomorrow...big carb day.

Today I'd say I'm flat looking....
HERE WE GO!!!
:o)

8 days and I'm getting weaker!!! Aug 20 (A2)Chest & Bi

Warm Up: Eliptical

INCL DB PRESS:
Warm UP 2x35x10,10
Working: 1x40x8....ok I could not get the 40's up again?! Tried 2x?!
2x35x10,10

FLAT BAR: The highschool boys taking up all the benches...had to use the Hammer Strength Iso-Lateral Horizontal Bench Press
Warm Up: 1x68x10
Working: 2x78x10,10 1x88x9

PUSH UP:
Working: 16+10, 15+7 13+6

BAR CURL
Warm Up: 2x40x10,10
Working: 1x50x7, 2x60x6,6 grrrrr ya

ROPE CURL:
Warm Up: 1x40x12
Working: 2x60x10,10 1x70x10

STEADY STATE CARDIO TONIGHT and hope to pose alittle too! Here we go!!! Was grumpy this am but better now. Joe-My legs they have come in more than I expecterd them too I was checking them out in the mirror and SHOCKED! With your help I'm gonna have the legs I always wanted BUT COULD NEVER ATTAIN!!!

LEGS (a2) 9 days! Aug 19

POSING: 30 minuites
BikeWarm Up: 5 minutees

LEG EXT:
Warm Up: 1x140x10
Working: 2x160x10,10

FRONT SQUAT:
Warm Up: barx15, 1x65x10, 1x75x10
Working: 1x85x10, 1x95x8, 2x105x8,8

SUMO SQUAT: smith machine
Warm Up: 1x115x10
Working: 2x135x10,10 1x155x10

DB STEP UP
Working: 3x35'sx12,12,12

CALF SINGLES: seated machine
1x60x20, 1x70x20, 1x90x20, 2x95x20,20

INTERVALS: #3
Warm Up 5 minutes
Sprints: 20 minutes
Cool Down 18 minutes....well a little longer walked last 5 minutes...dehydrated...heh heh...got scared that I wasn't sweating enuff and sooooooo parched....other than that had some GREAT sprints!

Feel good. Pulled something in my back/neck so wearing a gross hot pad...but it's helping...:o)