CHEST & TRI'S C1 Monday January 31

Warm Up: Jump Rope-5min

FLAT DB PRESS:
Warm Up: 2x17.5x10,10
Working: 3x40x8,8,8 **get a spotter and try those 45's

SL INCL DB PRESS:
Warm Up: 1x20x10
Working: 2x35x10,10 tough but solid...try to go up again....

FLAT BAR w/Chains...no chains just flat bar...and No flat bar today...ISO LATERAL Horizontal Bench Press...drats all benches taken...
Warm Up: 1x58x10
Working: 2x88x9,8 :o(

CLOSE PRESS: Skull Crusher
Warm Up: 2x20x10,10
Working: 2x40x10,10 1x50x8

REV PRESSDOWN:
Warm Up: 1x20x12
Working: 3x35x12,12,12 solid...

Wanted a good solid starting point since last weeks just was all over the place....feeling better about this....

LEGS (C1 again) January30 Sunday

Warm Up: bike 5 minutes
SQUAT
Warm Up: 2x65x10,10 behind to floor
Working: 3x135x10,10,10 pretty solid set...

LEG PRESS:
Warm Up; 1x90x10
Working: 3x270x8,8,8 last set super with 180x10

LEG EXT:
Working: 3x180x9,9,8 last setss 1x50x10
**I hold on tight to machine and butt still comes up from seat when I bring the weight down I think..is that ok?

WALKING LUNGE:
Working: 1x65x12, 2x75x12,12 weably wobbly so didn't go up.

FRONT SQUAT:
Working: 1x45x30, 1x55x25

CARDIO #1: Walking incline 9 3.5speed 30 minutes

Pretty solid the front squats SUCKED I don't like to end my workout like that...
but ok...
:o)

DELTS & BI'S C1 January 29 SAT

Warm Up: Cybex 5 Min

DB PRESS:
Warm Up: 2x20x10,10
Working: 1x35x10, 2x40x8,8 spotted mostly me after lift off help

1ARM CABLE CURLS:
Warm Up: 1x10x10
Working: 3x15x10,10,10 oops added 1 set

SEATED REAR DELT-Standing bent over rear delt with db's
Warm Up: 1x5x12
Working: 2x7.5x12,12
SS
UPRIGHT ROW
Warm Up: 1x30x12
Working: 2x50x11,11 ??!?!?not happy bout that was at 60's...

HAMMER CURL:
Warm Up: 1x20x10
Working: 1x25x6, 2x27.5x6,6 hard with right arm again I had 30's the last time I did these drats...

CLOSE CURL
Warm Up; 1x20x10
Working: 1x40x10, 1x50x10 :o)

CARDIO #3 STAIRMILL 30 minutes level 7

HAMMIES & BACK C1 Friday January 28

Warm Up: Bike 5 min

PULL UP:
Working: Mex7, 2x25x10,10 2x20x10,10

BENT ROW:
Warm Up: 1x95x10
Working: 1x135x8 kinda ugly went down...1x115x8, 1x125x8 then 1x95x10 for a feel of the proper form...just checking myself

ROPE PULL DOWN: used close grip handle all ropes where taken
Warm Up: 1x55x10
Working: 1x85x10, 2x100x8,7

STIFF DEADS:
Warm Up: 1x95x10 it's been awhile with the bar so just wanted to stretch it out
Working: 1x135x12, 1x155x12, 1x175x10 :o)
**I kow I've done 155's all the way but I lacked in confidence at first! :O)

DB LEG CURL:
Warm Up: 2x20x10,10
Working: 1x30x10, 2x35x8,8

This week has been a wash for me lifting wise...UGH! But back to it...thinking I'm going to restart C1 on Sunday!!
:o)

Wednesday January 26 CARDIO ONLY

Walk on Treadmill incline 9 speed 3.5
30 minutes

CHEST & TRI'S Thursday January 27

Warm Up Eliptical

FLAT DB PRESS:
Warm Up: 2x20x10,10
Working: 3x40x8,8,7

SL INCL DB PRESS:
Warm Up; 1x20x10
Working: 1x40x8 :o( 1x35x10

FLAT BAR:
Warm Up: 1x65x10
Working: 2x95x10,8 :o( Spot

CLOSE PRESS: ***Is this the close grip pulldown?!?! I always forget!!***
2x30x10,10
Working: 1x40x10, 1x45x10

REV PRESSDOWN:
Warm Up: 1x20x10
Working: 2x35x10,10 1x42.5x8

CRAP WORK OUT!!! End of day...after a long 2 days...
:o)

LEGS C1 January 24 Monday Monday

Warm Up: bike 5 min

SQUAT:
Warm Up: 2x95x10,10
Working: 3x135x10,10,10

LEG PRESS: not the normal machine
Warm Up: 1x180x10
Working: 1x230x8, 2x280x8,8

LEG EXT:
Working: 2x160x10,10 1x180x7.5

WALKING LUNGE:
Working: 1x85x10, 1x75x10

Had to stop before last set adn didn't get front squats in...15 minutes left for me to clean up and run out the door to head to work...
Also...I had homemade wings for dinner...totally screwed up my workout... :o(
Do I repeat legs on Wed or move on to chest?