8/22 5 days Depletion Workout-LEGS

Warm Up: dog walk

SQUATS:
Warm Up: 1x95x15
Working: 3x115x15,15,15

HACK SQUATS:
Warm Up: 1x95x15
Working: 3x180x15,15,15

FRONT SQUATS:
Warm Up: 1x45x15
Working: 3x95x15,15,15

DEAD LIFTS:
Warm Up: 1x95x15
Working: 3x145x15,15,15

LYING LEG CURL:
Working: 4x50x15,15,15,15

WALKING LUNGE:
3x50x15,15,15

CARDIO TONIGHT
45 minutes steady state

kinda weird-energized yet muscle's exhausted...guess that means I did it right!..I hope! LOL!

8/20 INTERVALS ONLY 7 days OMG!

Do I hear the Rocky theme?!

INTERVALS 10 min warm up 15 intervals 10 min cool down.

On treadmill-faced my fears and just did it... :o)

Feeling good-got a nap in but again I only had about 4 ours of sleep last night....

My energy is still great.

New vein popped on my delt today...and ewww it looks like a rope down my arm when I flex! YUCK! LOL! So do not like the vascular stuff!!

I don't know if its the lighting but I'm definitely tightening up. My big fear is that I'm gonna get my period next friday and be doomed with water weight...but it is what it is... :o) TMI I know...

Enjoying the added salt!

8/19 BACK & HAMMIES B4 8 days and counting

Warm Up: Dog Walk

DEADS:

Warm Up: 1x45x10, 1x95x10

Working: 1x135x10, 2x185x8,8 all I had today

LAT PULLDOWN WIDE:

Warm Up: 1x50x10

Working: 1x100x8, 2x110x6,6 1x60x6

TBAR ROW:

Warm Up: 1x45x10

Working: 1x70x10, 2x90x8,8

DB DEADS: UGH

Warm Up: 1x30x10

Working: 2x60x10,10 arms hurt too much today...70's weren't an option! LOL!

GOOD AM:

Working: 1x75x12, 2x85x12,12

GLUTE HAM:

Working: 12,12,11

CARDIO

SS 25 minutes am arc trainer

SS: 25minutes pm varied stride eliptical

8/18 DELTS & BI's B4 9 days and counting

Warm Up: my day

CARDIO AM: INTERVAL SPRINTS 5 min warm up 20 sprints 10 minute cool down

**I would just like to say this is my favorite form of cardio...it goes by soooo fast!!

SIDE LATERALS:

Warm Up: 1x10x10

Working: 3x20x8,8,8 eh form rockin a little but not bad

HIGH INCL DB PRESS:

Warm Up: 1x17.5x10

Working: 2x35x10,10 no spot bet I could go up

FLOOR RAISE:

Warm Up: 1x8x10

Working: 2x10x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB: These were WAYYY TOUGH TODAY

Warm Up: 1x15x10

Working: 3x25x6,6,6

CABLE CURL

Warm Up: 1x50x10

Working: 2x80x10,10

8/17 CHEST & TRI B4 10 days

SL INCLINE BAR SMith

Warm Up: 2x40x10,10

Working: 1x70x8, 2x80x8,8

INCL DB:

Warm Up: 1x15x10

Working: 2x40x10,10

FLAT FLY:

Warm Up: 1x15x10

Working: 2x25x12,12

DIPS:

Working: 4xmex13,12,12,11

ROPE:

Warm Up: 1x45x12

Working: 2x70x12,12

CARDIO: #1

#1: walking on an incline 25 minutes 8-9 incline speed 3.4-3.8

#2 TBD 25 minutes tonight

Carbs cut by 15.

I actually feel and look tighter today...maybe it's in my head or my body is responding quickly to the changes...

weight this am was 119.2 we'll see if it's a fluke tomorrow! :o)

8/16 LEGS B4 11 days out

LATE NIGHT WORKOUT: Hip tight from sprints...took it easy on Squats.

SQUATS:

Warm Up: 2x95x10,10

Working: 1x135x10, 2x145x10,10

HACK:

Warm Up: 1x90x10

Working: 2x230x10,10

SISSY-EXT:

Warm Up: 1x50x20

Working: 3x85x20,20,19

BAR LUNGE:

3x75x12,12,12

LEG PRESS:

Working: 2x180x20,20

CARDIO AM: 5 minute warm up 20 sprints 10 minute cool down

lowered carbs by 15.

8/15 DELTS and BI's

Warm Up: My work day

SIDE LATERALS:

Warm Up 1x10x10

Working: 3x17.5x8,8,8

HIGH INCL DB: EVERY BENCH IS TAKEN TONIGHT MACHINE

Warm Up: 1x50x10

Working: 1x80x10, 1x95x8 better form

FLOOR RAISES

Warm Up: 1x10x10

Working: 2x12x10,10

SS

UPRIGHT CABLE ROW:

Warm Up: 1x50x10

Working: 2x70x10,10

INCL DB CURL:

Warm Up: 1x10x10

Working: 3x25x6,6,6

CABLE CURL:

Warm Up: 1x50x10

Working: 2x80x10,10

CARDIO #2

AM CARDIO: Precor adjustable stride machine 23 minutes

PM CARDIO: Octane X mode 22 minutes