10/31 Boooo DELTS AND BI's A3

Warm Up: Dog Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working:1x80x8, 2x85x8,7

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

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR DELT BENCH:
Warm Up: 1x8x12
Working:2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 3x55x6,6,6

ROPE: Ouch witht he darn tendonitis I have got to bring ice with me
Warm Up: 1x40x10
Working:1x60x10, 1x70x10

10/30 BACK N HAMMIES A3

Warm Up: My day

DEADS:
Warm Up: 1x45x10, 1x135x10
Working: 3x205x8,6,7 UGH My Grip sucks and I wear straps! GRRR


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

BENCH ROW:
Working: 1x35x10, 2x40x10,10

LEG CURL:
Warm Up: 1x35x10
Working: 3x80x10,9,8 UGH!! Different Machine and once again rushing-Gym Closing....UGH!!

10/29 CHEST AND TRI A3

Warm Up: My day

INCL DB:
Warm Up: 2x20x10,10
Working:3x45x8,8,8 all me now I need a SPOTTER!!

FLAT BAR:
Warm Up: 1x45x10
Working: 2x95x10,10 all me alone whoohoo

DIPS:
Working: 3xmex11,11,11

TRI PRESS:
Warm Up: 2x60x12,12
Working: 1x80x`0, 2x90x10,10

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

CARDIO #3 Jogging with Pup

10/28 LEGS A3

Warm Up: my day

SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

FRONT SQUAT:
Warm Up: 2x45x10,10
Working: 1x65x8, 2x85x8,8 **behind low form 100% better.***Had DOMS for days! LOL

LEG EXT:
Warm up: 1x50x10
Working: 3x120x9,9,9 different machine with different emphasis on begining, midddle and end  on each set

SUMO SQUAT:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUAT:
3x75x12,12,12

No more time-gym closed-
WAH!

10/27 CARDIO ONLY

Cardio #2 Jogging with dog 35 minutes

10/26 HAMMIES AND BACK Seattle

Warm Up: my day
This was a Very NICE gym wiht wood floors-heavy lifting and droping weights..grunting frowned upon....so I was respectful of their rules...

DEADS:
Warm Up: 1x95x10 1x135x10
Working: 3x155x10,10,10

WIDE LATERAL:
Warm Up: 1x60x10, 1x75x10
Working:1x90x8, 2x105x7,7

BENCH ROW:
Working: 1x30x10, 1x35x10, 1x40x8

LEG CURL SEATED:
Warm Up: 1X50X10
Working:1X80X10, 2X90X10,10

SINGLE LEG CURL: used the seated machine for each leg...
Working: 3x30x12,12,12

CARDIO #1 Eliptical 30 minutes

DELTS AND BI'S 10/25 Away

Warm Up: I don't remember

SEATED DB PRESS:
Warm Up: 2x15x10,10
Working: 3x35x8,8,8

SEATED SIDE LATERAL:
Working: 3x12x10,10,10

FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR DELT:
Warm Up: 1x8x12
Working: 2x10x12,12

DB CURL: Tendonitis buggin me so didn't want to go heavy
Warm Up: 1x10x12
Working: 1x15x10, 1x20x10, 1x25x6

ROPE:
Warm Up: 1x20x12
Working: 30x12, 35x12

Had to improvise...I think I was in SF for this one....