2/24 CARDIO ONLY DAY

Extreme Interval Class.
I love this class! LOL! 1 hour.
:o)

2/23 DELTS & BI's A1 Wednesday

Warm Up: bike 5 min

SEATED BAR PRESS: SMITH MACHINE
Warm Up: 2x40x10,10
Working: 2x60x8,8 1x70x6 :o(

SEATED SIDE LAT:
Working: 2x12x10, 1x15x10

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

BAR CURL:
Warm Up; 1x30x10
Working: 1x50x6, 2x55,6,6

ROPE CURL:
Warm Up: 1x30x10
Working: 1x50x12, 1x60x10

posing 15 minutes...feeling pretty good this week. :o)

2/22 BACK & HAMMIES A1

WARM UP: Bike 10 min

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 2x90x8,7 1x80x8

DEADS:
Warm Up: 1x95x10
Working: 1x155x8, 1x175x8, 1x195x4 1x135x8 holy mackral...ok I am gonna try this first next time

BENCH ROW:
Working: 1x45x10,10,1o

LYING LEG CURL: diff machine than normal
Warm Up: 1x40x12
Working: 1x50x10, 2x65x10,10

SINGLE LEG CURL: diff machine than normal-left leg was not happy... :o(
Working: 3x20x10,10,10

Pretty happy wiht the workout.

Feb 21 Monday CHEST & TRI A1

Warm Up: Cybex Arc Trainer 5 min

INCL DB:
Warm Up: 2x17.5x10,10
Working: 1x40x8, 2x45x8,8 spotted up and last rep

FLAT BAR: Don't want to be annoying...Smith machine today....
Warm Up: 1x30x10
Working: 1x70x10, 1x80x8 this was weight on bar don't know if machine bar has a little weight to it

CHEST DIP:
Working: Mex9,10,10

TRI PRESS: Ohhhh Joe****what is this again?!?! UGH Why do I never remember my tri exercises>!?!
Warm Up: 2x30x10,10
Working: 2x40x10,10

DB EXT:
Warm Up: 1x10x12
Working: 1x17.5x12, 1x20x12

Not bad...forget how strong I am...heh heh...should'a tried 50's on the incline with a spot.
:o)
Working: 2x40x10,10

2/20 Sunday LEGS A1

Warm Up: bike 6min

FRONT SQUAT:
Warm Up: 2x65x10,10
Working: 3x105x8,8,8 ok...6 deep last 2 gettin there

LEG EXT:
Warm Up: 1x65x10
Working: 1x125x10, 1x145x10, 1x155x10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 1x135x10...1x105x10, 1x125x10 frelt like i didn't get low enuff on my first set...125's were good

SPLIT SQUAT:
Working: 1x95x12, 2x105x12,12 :o) a little ugly but not bad

LEG PRESS: not my usual machine it was horizontal
Working: 1x6x20, 1x8x20

Pretty good leg workout...
:o)

2/19 DELTS & BI Saturday C4

Warm Up: Bike 10 minutes

DB PRESS:
Warm Up: 2x20x10,10
Working: 2x40x8,8 spotted by an idiot...1x35x8

1 ARM CABLE:
Warm Up: 1x9kgx10
Working: 2x16kgx10,10

SEATED READ DELT:
Warm Up: 1x35x12
Working: 2x60x10,10
SS
UPRIGHT ROW:
Warm Up: 1x35x12
Working: 1x50x12, 1x55x12

HAMMER CURL:
Warm Up: 1x15x10
Working: 1x25x6, 2x30x5,5

CLOSE ROW:
Warm Up: 1x30x10
Working: 2x50x8,8, :o(

All in all a good workout
Had a GREAT posing class thank you!
:o)

2/18 BACK & HAMMIES C4 Friday

Warm Up: Bike Ride 10 min
Back at NYSC different machines than I'm used to.

PULL UP:
Working: 4x6(?)x10,10,10,8

BENT ROW:
Warm Up: 1x65x10
Working: 1x125x8, 2x135x8,8 feel better about these today

ROPE PULL DOWN: Used handels on some machine I can't remember the name of...
Warm Up: 1x75x1-
Working: 3x155x8,8,8

STIFF DEADLIFT:
Working: 1x120x12(warmed up) 1x155x12, 2x165x12,11 :o)

DB LEG CURL:
Warm Up: 2x25x10,10
Working: 3x35x10,10,9

pretty happy with workout