5/31 HAMMIES AND BACK (531)

Warm Up: dog Walk

DEADLIFT:
Warm Up: 2x45x10,10
Working: 1x175x5, 1x195x3, 1x220x1 tried it for a second time but didn't budge..ugh
1x135x10

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 1x90x8, 2x100x8,7

TBAR:
Warm Up: 1x45x10
Working: 3x90x8,8,8

DB DEADS:
Warm Up: 1x30x10
Working: 1x60x10, 1x70x10

GOOD AMS:
Working: 1x65x12, 2x85x12,12

GLUTE HAM:
1x10 ran outta time....UGH!!!!

CARDIO #1 TONIGHT: jog 30 minutes

5/29 CHEST AND TRI B1 11/13weeks out

Warm Up: Dog walk

SL INCL BAR PRESS: smith machine-weight added
Warm Up: 2x40x10,10
Working: 3x80x8,8,8,

INC DB:
Warm Up:1x20x10
Working: 1x35x10, 1x40x10 no spot could use one though

FLAT FLY:
Warm Up: 1x12x12
Working: 2x22.5x12,12

DIPS:
Mex12,11,10,10 UGH

ROPE:
Warm Up: 1x30x12
Working: 2x60x12,12

5/28 B1 LEGS (531day)

Warm Up: bike 5 min

SQUAT:
Warm Up: 2x45x10,10
Working: 1x55x5, 1x75x3 2x195x2,3
think the first set I got low enuff the second set I didn't...want to do this weight again...I also should've only done 190 but pushed it...heh heh...
I have never felt like I'm not gonna get back up like I did pushing this weight. :o0

HACK:
Warm Up: 1x90x10
Working: 2x200x10,10 eh...ok

SISSY Replaces with LEG EXT> forgot my strap n backpack
Working: 1x65x20, 2x70x20,20

BAR LUNGE:
Working: 3x65x12,12,12

LEG PRESS:
Working: 2x200x20,20 burnnnnnnnnning

CARDIO #3: Walking on an incline-changing speeds for fun.

5/26 DELTS N BI's A4

Warm Up: eliptical 5 min-5lb shoulder exercises

SEATED BAR PRESS:
Warm Up: 2x20x10,10
Working: 1x70x7, 2x65x8,8
dunno...wasn't feelin strong today...

SEATED SIDE LATERAL: a lil bit ugly but did it...
Working: 3x17.5x10,10,10

FRONT RAISE: form not great but wanted to push some weight
Warm Up: 1x12x12
Working: 2x17.5x12,12
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 2x12,12

BAR CURL: form eh pushing weight
Warm Up: 1x30x10
Working: 3x60x6,6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 1x50x5

CARDIO #2: biking 30 min

5/25 HAMMIES & BACK A4 week 2-531

Warm Up: dog walking

DEADLIFTS:
Warm Up: 2x45x10,10
Working: 1x165x3, 1x185x3, 2x210x3,3 ARGH...hoping I can really lift 220 next time...yowza...

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 1x90x9, 2x100x8,8 eh

BENCH ROW:
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 1x35x10
Working: 3x70x7,8,8

SINGLE LEG CURL
Working: 3x30x11,12,12

Not bad-mad that this workout didn't happen last night...but stuff happens...hititng gym tonight for cardio... CARDIO #2

Macros have been on except I ate as if I was hitting gym last night...a last minute change of plans...GRRRRR!
:o)
On a positive note-2 people have mentioned my legs...that I've put on muscle...praying it's true...I can feel it but don't see it! :o)

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...