April 11 BACK & DELTS A2

LAT WIDE PRESSDOWN: Used a machine
Warm Up: 2x50x10,10
Working: 3x110x8,8,8

1ARM ROW:
Warm Up: 2x25x10,10
Working: 1x35x10, 1x40x9ish, 1x35x10

RACK PULL UP: :(
Working: 3x 3me+8with 40lb assist

SEATED DB PRESS:
Warm Up: 2x17.5x10,10
Working: 3x30x10,10,10 go up

FRONT RAISE:
Working: 1x12x12, 2x15x12,12
SS
SEAT SIDE LATERAL
Working: 1x10x12, 2x12x12,12

**Last night cardio intervals...in tennis court again... CARDIO 1

April 10 Chest adn Arms A2

FLAT BAR PRESS:

Warm Up: 2x45x10,10
Working: 3x95x6,7,7


SLIGHT INCL DB
Warm Up: 1x17.5x10
Working: 3x35x10,10,10



INCL DB FLY:
Warm Up: 1x17.5x12
Working: 2x25x12,12



ROPE PRESSDOWN:
Warm Up: 1x20x12
Working: 3x30x8,8,8


HAMMER CURLS:
Working: 2x25x12,12
SS
DIPS:
9,8 and just becasue 50assistx10 lol

April 9 LEGS A2

SQUATS:
Warm Up: 2x45x10,10
Working: 4x95x8,8,8,8 behind to ground...

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x10. 1x155x8, 1x165x8, 1x175x7

LEG EXT:
Warm Up: 1x50x12
Working: 3x95x12,12,12

LEG CURL:
Warm Up: 1x50x12
Working: 3x65x12,12,12

LUNGE BAR UGH My legs are getting better but dead
Working: 3x30x10,10,10

April 7 BACK and Delts A1

LAT WIDE PULLDOWN:
Warm Up: 2x50x10,10
Working: 3x90x6,7,7 the plates kept sticking so for my first few reps doing 100 ugh

1ARM DB ROW:
Warm Up; 2x25x10,10
Working: 3x35x10,10,10

RACK PULL UP: SUcky doodoo
52 assist x10,10,10,10

SEATED DB PRESS:
Warm UpL 2x17.5x10,10
Working: 3x30x8,8,8

FRONT RAISE:
Working: 3x12x12,12,12
SS
SEAT SIDE LATERALS: dead arms lol
Working: 3x10x12,12,12

Week 1 not bad need to get in 2 more cardio sessions but will get it right.

April 6 Chest &Arms A1

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

SLIGHT INCL DB:DID DECLINE PRESS MACHINE NOT ONE SEAT IN THE HOUSE~|
Warm Up: 1x50x10
Working: 3x70x8,8,8

INCL DB FLY:
Warm Up: 1x15x12
Working: 2x20x12,12

ROPE PRESSDOWN:
Warm Up: 1x50x10
Working: 3x70x8,8,8 eh last rep was kinda weak for each

HAMMER CURLS:
Working: 2x20x12,12
SS
DIPS:
9,8 and just becasue 50assistx10 lol

April 5 LEGS A1

SQUATS:
Warm Up: 3x45x10,10,10
Working: 1x85x8, 3x95x8,8,8
arse to ground...

DEADS:
Warm Up: 2x95x10,10
Working: 1x135x8, 3x155x8,8,8,8

LEG EXT:
Warm Up: 1x50x12
Working: 3x95x12,12,12

LEG CURL: Lying
Warm Up: 1x50x12
Working: 3x65x12,12,12

LUNGE BAR:
Fail
30x10 legs dead...and out of time

April 4 Cardio Only

The slowest Intervals ever and really need to use the foam rolleer tonight!!