BACK & HAMMIES A4 December 30 Thurs

Warm Up: eliptical 5 minutes

LAT WIDE PULLDOWN: Dual Pulley
Warm Up: 2x27.5x10,10
Working: 2x42.5x8,8 1x50x5-1x35x8
Form was better but really need to get over this hump!!

DEADS:
Warm Up: 1x95x10
Working: 2x175x8,8 1x135x10....last set after my extreme circuit training class....NOT SMART

BENCH ROW:
Warm Up: 1x30x12
Working: 2x45x8,10 1x30x10

LYING LEG CURL:
Warm Up: 1x40x10
Working: 1x60x10, 1x70x10, 1x80x6-1x50x6

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,10

CARDIO #2 Extreme Cross Training 1hr class

OK REMINDER TO SELF....DO NOT LIFT WEIGHTS ON SAME DAY AS EXTREME CIRCUIT TRAINING CLASS...unless its a delt day...maybe...
Is that ok?!?! That class wears me out!!! OMG! I do not know how these other women in my class hit the weights after...well...maybe I do...they don't lift as hard and don't push as hard in class...And I'm a BOX JUMPING WUSSIE!! UGH! LOL!

CHEST & TRI A4 December 29 Wed

Warm Up: eliptical

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x45x8, 2x50x6,7 All spotted the 45's I got on me own...after lift off help

FLAT BAR:
Warm up: 1x65x10
Working: 2x105x8,7 (spotted) 1x95x8
One of my friends put a weight on my belly to stop me from arching my back...ugh lacked in concentration...

DIPS:
Working: 4x10x11,11,10,8

TRI PRESS:
warm Up: 2x30x10,10
Working: 1x42.5x10, 1x47.5x8 1x30x10 a little burn...

DB EXT: SUCKED
Warm Up: 1x15x12
Working: 1x20x6(?) 2x17.5x10,10 guess tri's just burnt...

CARDIO #1
Walking incline 30 minutes

LEGS December 28 A4 Tuesday

Warm Up: My day and 1 set of Front Squats 45lbs

FRONT SQUATS:
Warm Up: 2x65x10,10
Working: 2x105x8,8 1x115x8

LEG EXT: Single Leg
Warm Up: 1x60x10
Working: 1x80x10, 1x85x10

SUMO: Free Bar
Warm Up; 1x65x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x95x12, 2x105x10,10

LEG PRESS:
Working: 1x180x20, 1x200x20

Late night work out...didn't have a great groove but made some improvements.

DELTS & BI's December 27 Monday

Warm Up: Jump Rope 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10,10
Working: 1x60x8 2x70x8,7

SEATED SIDE LATERAL: much better form today
Working: 2x15x10,10 1x17.5x10

FRONT RAISES
Warm Up: 1x10x12
Working: 1x15x12, 2x17.5x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x15x12, 2x20x12,12

BAR CURL:
Warm Up: 1x20x12
Working: 1x40x8, 2x50x6,6 1x60x5 Better form...

ROPE CURL:
Warm Up: 1x30x10
1x60x10, 1x70x8, 1x40x10 a little end burn...

Had a pretty good workout considering food has been a bit wacky...back on track today.
:o)

December 25 & 26

Off....tried to keep carbs low and sweets at a minimum...
worst thing I had was Chocolate Covered Peanuts...

well..had a big bag of M&M's on the drive yesterday....
Sugar for Stress...lame...now when I say Big Bag it had 2 servings...
not one of those HUGE bags...

UGH...

Great to see Grams though...

Gee I feel like I'm in a confessional....

BACK & HAMMIES A3 December 24 Friday

Warm Up: running around like a maniac for a few hours in the am

LAT WIDE PULLDOWN: these blew...dunno maybe warn out from class yesterday?!
Warm Up: 2x60x10,10
Working: 1x100x7 2x90x8,8 not good sets

DEADS:
Warm Up: 1x95x10
Working: 2x175x8,8 1x185x6

BENCH ROW:
Warm Up: 1x25x12
Working: 2x40x10,10

LYING LEG CURL:
Wrm Up: 1x50x12
Working: 3x65x10,10,10 diff machine then usual I couldn't lift 70?!?! UGH

DIDN'T DO SINGLE LEG CURLS: Had to be into work at 12..and I got off the lying leg curl machine at 11:15 heh heh...but a short workout is better than no workout at all and I needed the gym BAD!

**Heading to Niagra Falls tonight after work...Hoping the gym is open on Sunday there...
My Grams is isn't well and took a turn for the worse this week...she is the most amazing woman I've ever known...she's ready to move on and I need to see her before she does... she keeps thinking the blonde nurses are me adn no one has told her I'm coming...shhhh even though I lived the farthest away... I was always the favorite. ;o)

Have a Very Merry Christmas Joe!!
Even though mine might be sad it'll be the best Christmas ever!

CHEST & TRI A3 December 23 Thurs

Warm Up: Jump Rope 5 min

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 2x45x8,7 had help getting up but a lamo spotter...1x40x8

FLAT BAR:
Warm Up: 1x65x10
Working: 1x95x10 all me 1x105x8 spotted

DIPS:
Working: 3x10x11,11,10 1x15x12

TRI PRESS:
Warm Up: 2x25x15,15
Working: 1x35x10, 1x42.5x10 ;o)

DB EXT:
Warm Up: 1x15x12
Working: 2x20x12,12

CARDIO #2: EXTREME CIRCUIT TRAINING CLASS 1HR...