7/29 HAMMIES AND BACK A4 Cardio #5

Warm Up: Puppy walk

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x195x8,8

LAT WIDE PULLDOWN:
Warm Up: 2x60x10,10
Working: 3x110x7,7,7 1x70x10

BENCH ROW:
Working: 3x45x10,10,9, 1x25x10

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x80x10,10,8 1x50x8

SINGLE LEG CURL:
Working: 1x30x12, 2x40x12,12

CARDIO #5
AM: Precor various stride lengths 20 minutes level 3/6
PM TBD

I had a great workout today...heh heh maybe those extra carbs yesterday or the day off helped but I felt strong! :o) 4 weeks and counting! :o) I will check in tomorrow...have to travel on Sunday to DC... :o)

7/28 CARDIO ONLY #4 :o(

One of those days where I decided to double up on cardio in the am so I wouldn't have to rush through my back and hammie day....have more carbs in me for a night time workout and reward myself with a little wholewheat pasta and shrimp....
welll worked until 10pm....my gym closes at 10pm...on the bright side I had saved alot of carbs for post workout so not too foiled.

AM CARDIO:
Octane Eliptical Xmode 40 minutes 10k mode level 8...didn't finish the 10k got to 8.5 oh well! :o)

7/27 CHEST & TRI A4

Warm Up: My day

INCL DB PRESS:
Warm Up: 2x20x10,10
Working: 1x40x8, 2x45x8,7 spotted but not a good spotter...ugh

FLAT BAR:
Warm Up: 1x45x10
Working: 2x85x10,10 no spot all me shoulda gone for 95 but need a spot since my chest press blows!!

CHEST DIP:
Working: 15,14,12

TRI PRESS:
Warm Up:2x50x12,12
Working: 2x80x10,10

DB EXT:
Warm Up: 1x10x15
Working: 2x17.5x12,12 a bit ugly tonight

CARDIO #3
AM: Walk on incline 20 minutes incline 10 speed 3.2-4
PM: 20 minutes Octane Eliptical XMode intervals 8/4

Bad day-diet was good-workout ok...alot of traveling coming up for me in the next few weeks....had a meltdown but over it! :o)

7/26 LEGS A4

Warm Up: My Day

SQUATS:
Warm Up: 1x45x10, 1x95x10
Working: 3x135x10,10,10 1x155x6**Pinaformus on right side SCREAMING When I got out of car...my 155's were crap afraid I wasn't gonna get up so not getting low enuff...might be from AM cardio bikeride....

FRONT SQUATS:
Warm Up: 2x45x10,10
Working: 1x105x8, 2x115x8,8

LEG EXT:
Warm Up: 1x50x10
Working: 3x130x10,10,10

SUMO SQUAT:
Warm Up: 1x115x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 1x85x12, 2x95x12,12

LEG PRESS:
Working: 2x200x20,20

CARDIO #2:
AM Bikeride 1hour on trail then on road back...thank god there was a hill to get my heartrate up...barely hit 100 thru most of it...but tok an hour to burnt he same I do in 20 minutes...lol

PM: 20 minutes Precor weird machine with different stride lengths. I'm going to use every machine in the gym at least once for cardio :o)

7/25 INTERVAL ONLY

Today was the PERFECT Day for INTERVALS at the track....cool and beautiful!

5 min warm up

15 intervals

10 min cool down

:o)

Low Carb Day

7/24 DELTS AND BI A3

Warm Up: 5lb shoulder exercises

BAR PRESS: SMITH

Warm Up: 2x40x10,10

Working: 3x70x8,8,8

SEATED SIDE LAT:

Warm Up: 1x10x10

Working: 3x15x10,10,10

FR RAISE:

Warm UP: 1x12x12

Working: 2x15x12,12

SS

REAR BENCH ROW:

Warm Up: 1x8x12

Working: 1x10x12, 1x12x12

BAR CURL:

Warm Up: 1x30x10

Working: 1x50x6, 2x55x7,7

ROPE CURL:

Warm Up: 1x40x10

Working: 2x70x10,10

CARDIO #1:

20 minutes Weird Precor Machine-stepper-eliptical-sprint thing fun though-

20 minutes: Octane Eliptical interval level 8 & 4 with X mode

Tendonitis got the best of me again flairing up in left elbow...didn't push myself as hard as normal don't want to do more damage until after august! HAHA!

7/23 BACK & HAMMIES A3 5 Weeks

Warm UP: Walking the pup

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x10, 10 :o)

LAT WIDE PULLDOWN:

Warm Up: 2x70x10,10

Working: 1x100x8, 2x110x6,6+2x70x8,8

BENCH ROW:

Working: 1x40x10, 2x45x10,10 :o)

LYING LEG CURL:

Warm Up: 1x50x10

Working: 1x85(oops)x4+70x6, 2x75x8,8 1x50x10 different machine...

SINGLE LEG CURL:

Working: 1x30x12, 2x40x11,11 :o)

CARDIO DAY OFF :o)

5 weeks

weight 121

waist 24

hip 30