5/22 CHEST & TRI A4

Warm Up: eliptical-worked out with Liz today

INCL DB: SPOTTED
Warm Up: 2x15x10,10
Working: 3x45x8,7,8

FLAT BAR:
Warm Up: 1x45x12
Working: 1x95x9 grr lowered weight...1x75x12

CHEST DIP:
Working: 3xmex10,10,10

TRI PRESS:
Warm Up:2x45x10,10
Working:2x75x10,10

DB EXT:
Warm Up:1x10x12
Working: 2x20x10,10

CARDIO #1 Stairmill 30 minutes level 7.

5/20 LEGS A4 (531 week 2)

Warm Up: Eliptical

SQUAT:
Warm Up: 2x45x10,10
Working: 1x145x3,1x155x3, 2x175x3,8 had spot hope I got low enuff

FRONT SQUAT:
Warm Up: 2x45x10,10
Working: 3x105x8,8,8 eh...I suck at these I think

LEG EXT:
Warm Up: 1x60x12
Working: 2x125x10,10

SUMO SQ: Smith Machine..grrrr....
Warm Up: 1x50x10
Working: 3x120x10,10,10

SPLIT SQUAT:
Working: 1x75x12, 2x85x12,12 :o)

LEG PRESS:
Working: 2x200x20,20 death to my legs...

5/19 DELTS & BI's CARDIO #1 A3

**This was to be my workout last night...but sat in traffic for 3 hours...gym was closed....ARGH!

WArm Up: Walking Dog and Shoulder warm up with 5lb weights

SEATED BAR PRESS: Smith Machine
Warm Up: 2x20x10,10
Working: 3x70x7,7,6

SEATED SIDE LAT: 17.5 being used...grrr
Working: 3x15x10,10,10

FR RAISE:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x12 ugly
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x12x12, 1x15x12

BAR CURL:
Warm Up: 1x30x10
Working: 3x60x6,5,5 eh

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 ss 1x50x8

CARDIO #1: Stairmill 30 minutes level7

5/17 HAMMIES & BACK A3 531-week1 deads

Warm Up: Bike 5 minutes-I have to tell you I did some weighted side bends on 5/16 and I can barely move-my back aches...but I decided to see if I could push thru it...

DEADS: set up spreadsheet as if my max is 230...heh heh..
Warm Up: 2x45x10,10
Working: 1x155x5, 1x175x5, 2x195x5,6
I think I could get 7 but I lost my concentration...I kinda amazed I got 6...

LAT WIDE PULLDOWN:
Warm Up: 2x50x10,10
Working: 1x90x8, 3x100x8,8,8

BENCH ROW:
Working: 1x35x8, 2x40x10,10

LYING LEG CURL:
Warm Up: 1x35x12
Working: 3x70x8,8,8

SINGLE LEG CURL:
Working: 1x30xx12, 2x35x11,11

Not bad for a rough start

5/16 CHEST & TRI A3

Warm Up: eliptical 5 min

INCL DB:
Warm Up: 2x20x10,10
Working: 3x45x8,8,7 spot up and last rep or 2

FLAT BAR:
Warm Up: 1x45x10
Working: 1x95x10, 1x105x8spot ugh

CHEST DIP:
Working: 3xmex10,10,10
a lil superset with 5 pushups for fun

TRI PRESS CLOSE:
Warm Up: 2x45x10,10
Working: 2x75x8,10 spot

DB EXT:
Warm up: 1x10x12
Working: 2x17.5x12,12

Macros should be good....meals preped and planned for the week.
:o)

5/15 LEGS A3 (oops Week 1-531)

Warm Up: bike 5min

SQUAT:
Warm Up: 2x45x10,10
Working: 1x135x5, 1x155x5, 1x165x5,8
**I have to get the license for word to open it on my computer...so I guessed what week one's weights would be...)

FR SQUAT:
Warm Up: 2x65x10,10
Working: 1x95x8, 2x105x8,8

LEG EXT:
Working: 3x125x10,10,10

SUMO SQUAT:
Warm Up: 1x65x10
Working: 1x115x10, 2x125x10,10

SPLIT SQUAT:
Working: 3x75x12,12,12

LEG PRESS:
Working: 2x180x20,20

pretty good workout.
Oh Macros have been good too!
:o)

5/13 DELTS AND BI'S A2

WARM UP: My day and 5lb shoulder warm Up; raises-side laterals shrugs...

SEATED BAR PRESS:
Warm Up: 2x20x10,10
Working: 1x60x8, 2x70x7,7

SEATED SIDE LAT:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x15x12
Working: 2x17.5x12,12
SS
BENCH ROW:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm up: 1x30x10
Working: 3x5x6,6,6

ROPE CURL:
Warm Up: 1x45x10
Working: 2x80x10,10