Day 3 Hammies and Back 12/13

Well....I started out strong but I got heart palpitations that spiked at 207 sat at 170 for a bit then finally when I decided maybe I should call it a day went back to normal while I was in the locker room...SMH.
I am guessing it's hormones...it happened one night at work about 2 weeks ago as well...SMH

DEADS:
Warm Up: 3x45x10,10,10
Working: 3x95x10,10,10

WIDE GRIP LAT PULLDOWNS:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10

Will try again tomorrow...GRRRR

12/29 Day 2 CHEST TRI DELT

FLAT BENCH:
Warm Up: 3x45x10,10,10
Working: 65x10,10 75x10,10

INCL DB:
Warm Up: 2x20x10,10
Working: 2x30x10,10

DB OVERHEAD PRESS STANDING
Warm Up: 1x10x10
Working: 3x15x10,10,10

SIDE UP DOWNS:
3 sets of 5x5, 8x5 15x6 12x7

TRI PRESS:
Warm Up: 2x40x10,10
Working: 2x60x10,10 2x70x10,10

DB EXT:
Warm Up: 1x10x12
Working: 2x12x12,12

Taking it easy my legs are super sore from yesterday...lol...but it feels good...wearing my heart rate monitor and making sure my heart doesn't go over 150. :)

Here we go again...Legs 12/28 Day1

Squats:
Warm Up: 45x10,10, 65x10,10
Working: 3x95x10,10,10

Leg EXT
Warm Up: 2x50x10,10
Working: 3x85x10,10,10

HACK SQUATS:
Warm Up: 50x10,10
Working: 90x10,10

SPLIT SQUATS:
Working: 1x45x10, 2x55x10,10

LEG PRESS: Nautalis
Working: 3x100x10,10,10

11/12 BACK AND HAMMIES

First time again in eons for me to do these bodyparts


DEADS:
Warm Up: 1x45x10, 2x95x10,10
Working: 3x135x10,10,10

LAT PULLDOWN WIDE:
Warm Up: 3x50x10,10,10
Working: 2x80x10,10 1x90x8

BENCH ROW:
Warm Up: 1x20x10
Working: 1x30x10, 2x35x10,10

SEATED ROW:
Working: 3x70x12,12,12

LYING LEG CURL:
Warm Up: 1x50x10
Working: 3x65x10,10,10

So this morning I was asked if I just did a show! LMAO! -basically one of the trainers at my gym was amazed that I haven't really been in the gym for eons except once a week to do legs lol-that's the truth...
Now I could take that both as a positive and a negative...feels good to make it two days in a row! LOL!
I'm working on getting my macros up and running so we have a base line! :)

Nov 11 I'm Baaack....CHEST DELT TRI

I'm taking it easy and testing to see where my strength is...it's been eons since I trained my upper body...

FLAT BAR PRESS:
Warm Up: 2x45x10,10 2x65x10,10
Working: 3x85x8,8,8

SLIGHT INCLINE DB PRESS:
Warm Up: 2x17.5x10,10
Working: 1x30x10, 2x35x10,10

STANDING BAR PRESS:
Warm Up: 1x20x10
Working: 1x30x10, 2x40x10,10

SIDE UP/DOWNS:
Working:
5x5, 8x5, 12x5, 10x12
2x{8x5,10x5,15x5,12x10}

CLOSE PRESS DOWN:
Warm Up: 2z25x12,12
Working: 3x35x10,10,10

REVERSE PRESSDOWN:
Warm UP: 1x40x12
Working: 1x50x12, 2x60x10,10

Had a really good pump well for me :) Thought I should only do these body parts once a month!!
Just kidding! :)

8/1 CHEST DELT TRI C4 531

BAR PRESS:
Warm Up: 1x45x10, 2x65x10,10
Working: 1x90x5, 1x105x3, 2x115x5,5 had a spot and help with lift off

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

STANDING BAR PRESS:
Warm UP: 1x30x10
Working: 3x50x9,8,9 ugh tough tonight

SIDE LATERALS UP/DOWN:
Working: 3x 10x5, 12x5 17.5x10 15x10

CLOSE PRESS DOWN:
Warm Up: 2x25x10,10
Working: 3x45x10,10,10

REVERSE PRESSDOWN:
Warm Up: 1x40x12
Working: 3x80x11,11,11

7/31 LEGS C4 531

SQUAT:
Warm Up: 1x45x10, 2x95x10,10
Working: 1x145x5, 1x165x3 1x180x3 1x185x5 had a spot he said I got low enough adn my form was good but then again it was a man spotting me...

LEG PRESS:
Warm Up: 3x95x10,10,10
Working: 1x250x10, 1x260x10, 2x270x10, 10

LEG EXT:
Working: 3x125x10,10,10

WALKING LUNGE:
3x50x12,12,12

SMITH SQUAT:
Working: 1x70x20, 1x80x20