5/29 DELTS AND BI'S A1

HIGH INCL BAR: Smith machine
Warm Up: 3x40x10,10,10
Working: 1x60x8, 2x70x6,7 grrr

SEATED SIDE LATERAL:
Warm Up: 1x10x10
Working: 3x15x10,10,10

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

BAR CURL:
Warm Up: 2x35x10,10
Working: 3x55x6,6,6 a bit too much rocking I think..grrr

ROPE CURL:
Warm Up: 1x40x10
Working: 3x80x10,10,10

Not bad...my shoulders/chest is still alittle sore from dragging yes dragging Butta home after he spied the sheriffs horses on Sat night....SMH

5/27 Back and Hammies A1

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,7.5

DEADS:
Warm Up: 1x95x10, 1x135x10
Working: 1x185x8, 2x195x8,8 heeheeeheeehee

BENCH ROW:
Warm  UP: 1x20x10
Working: 3x40x10,10,10

LYING LEG CURL:
Warm Up: 2x50x10,10
Working: 3x80x10, 9, 6 plus 1x65x5

SINGLE LEG CURL:
Working: 3x20x12,12,12

My hammies were SPENT!

5/25 CHEST DELT TRI A1

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,7
**honestly I think this bar is 55 not 45 just sayin

INCL DB:
Warm Up: 2x25x10,10
Working: 2x40x10,10

STANDING DB PRESS:
Warm Up: 1x10x10
Working: 1x20x10, 2x22.5x10,10

SIDE UPS:
Working: 1x7,5x10, 2x10x10,10

TRI PRESS DOWN:
Warm Up: 2x40x10,10
Working: 3x80x10,10,9

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x10

not bad for a friday night workout

5/24 CARDIO ONLY

1 hour Extreme Circuit Training Tabata Style...

Killed it.

:o)

5/23 LEGS A1

LEG EXT:
Warm Up: 2x50x10,10
Working: 2x110x10,10

FR SQUATS:
Warm Up: 1x45x10, 2x65x10,10
Working: 4x85x8,8,8,8
hips are tight...pulled something on the inside of leg while doing these...iced when I got home and was fine today...that icee trick really works...

SUMO SQUATS:
Warm Up: 1x85x10...not happening due to pull

SPLIT SQUATS:
Working: 1x75x12, 2x85x12,12

LEG PRESS:
Working: 2x90x20,20

Kinda disappointed but it is what it is...I need to hit a yoga class...

5/22 DELTS AND BI's C4 and cardio 1hr

**Took my extreme circuit training class in am-think it killed my arms for my evening workout...a ton of burpie type moves today

HI INCL DB PRESS:
Warm Up: 3x25x10,10,10
Working: 3x40x9,9,9

1 ARM CABLE:
Warm Up: 2x10x10,10
Working: 3x15x10,10,10 left shoulder exhausted...lol

SEATED REAR DELT:
Warm Up: 1x30x12
Working: 2x60x12,12
SS
UPRIGHT ROW:
Warm Up: 1x30x12
Working: 2x50x12,12

HAMMER CURL:
Warm Up: 2x25x10,10
Working: 1x30x6, 1x35x5, 1x30x7

CLOSE CURL:
Warm Up: 1x30x10
Working:3x50x10,10,10

5/20 HAMMIES AND BACK C4

PULL UP:
Working: 4x34x10,10,10,10

BENT ROW:

Warm Up: 2x65x10,10

Working: 1x95x8, 2x105x8,8

ROPE/CLOSE GRIP PULLDOWN:

Warm Up: 1x60x10

Working: 3x100x8,8,8

STANDING PULL DOWN:

Working: 1x30x12, 2x40x10,10 grrr

STIFF DEADLIFTS BAR:

Warm Up: 1x135x12

Working: 2x155x12,12 1x165x10

DB EG CURL::
Warm Up: 2x25x10,10
WORKING: 3X35X10,10,10