Thurs. 12/31 Back, shoulders and abs

Lat pulldown underhand; 100/8, 115/8 (warm up) 125/8, 130/8, 140/7
Db bentover row; 30/10, 30/10 (warm up) 40/10, 40/10, 45/8
Bb stiff leg deadlift; 80/8 (warm up) 100/8, 110/8, 110/7
Close grip pulldown; 100/12 (warm up) 110/12, 115/7
Push / db stand; 20/8, 20/8 (warm up) 25/8, 30/6, 30/5
Db side ups; 10/12, 12/10, 12/10
Abs, floor crunch; 4 sets of 20
weighted alt. side crunch w/ball; 4 sets of 15 @ 20lbs

Cardio; 30 mins ellipictal

*Great energy today!

Wed. 12/30 Chest and arms

Flat db press; 45/8, 45/8 (warm up) 50/8, 50/8, 55/7
Incline db press; 35/10 (warm up) 40/10, 40/9, 40/7
Flat db fly; 45/10, 45/9, 45/7
Incline db curl; 25/8, 25/8 (warm up) 30/6, 30/7
Bb close press; 20/10, 30/10 (warm up) 40/8, 40/8
Con. curl ss; 35/10, 35/10
w/ db kickbacks; 30/10, 30/10

*After yesterdays lighter than normal workout focusing more on form, I still feel like I trained legs hard today. Had a great chest workout today.

Mon. 12/28 Intervals - Tues. 12/19 Legs

Mon. 12/28

10 min warm up
15 - 1 min intervals
10 min cool down

Tues. 12/29
*Since having a bad night of sleep and not being focused at the gym, I decided to lighten up on the weights and concentrate more on my form. Last leg workout I notice that I was slacking on my form and focused on how heavy I could lift.

10 min warm up
Front Squat; 40/8, 50/8 (warm up) 60/8, 60/8, 65/6, 65/8
Db deadlift; 50/10 (warm up) 55/10, 55/10, 60/10
Hack squat; 180/10 (warm up) 230/10, 270/8, 270/8
Leg extension; 3 sets of 10 @ 140 lbs
Seated calf raise ss; 3 sets of 15 @ 90lbs
w/ split squat; 3 sets of 8ea @50lbs

15 min cool down

12/27 Sun. Back, shoulders and abs

Lat pulldown underhand; 100/8, 100/8 (warm up) 125/8, 125/8, 130/6
Db bentover row; 30/10, 30/10 (warm up) 35/10, 40/8, 40/9
Bb stiff legged deadlift; 60/8 (warm up) 120/6, 120/8, 120/6
Close grip pull down; 100/12 (warm up) 110/10, 110/10
Push / db stand; 20/8, 20/8 (warm up) 25/8, 25/8, 30/5
Db side ups; 10/12, 10/12, 12/10
Weighted abs; 4 sets of 15 @ 50lbs
Decline weighted crunches; 4 sets of 20 w/10lbs
Cardio; 30 mins ellipictal

Sat. 12/26 Chest and arms

Flat db press; 40/8, 45/8 (warm up) 50/8, 50/8, 50/8
Incline db press; 35/10 (warm up) 40/10, 40/10, 45/8
Flat db fly; 40/12, 45/10, 45/7
Incline db curl; 25/6, 25/8 (warm up) 25/8*, 25/8*
Preacher bar ext; 20/10, 20/10 (warm up) 25/10, 25/10
Con. curl ss; 30/10, 35/10
w/ db kickback; 25/10, 30/10

*another gym member was hogging the 30's

Wed. 12/34 Intervals & Thurs 12/24 Legs

Wed. 10 min warm up, 15 - 1 min intervals, 10 min cool down

Thurs. 10 min warm up

Front squat; 40/8, 50/8 (warm up) 60/8, 70/8, 80/6, 80/7
Db stiff deadlift; 60/10 (warm up) 65/10, 70/10, 70/10
Hack squat; 270/10 (warm up) 320/8, 320/8, 320/10
Leg extension; 3 sets of 10 @ 180lbs
Seated calf raise ss; 3 sets of 15 @ 90lbs
w/ split squat; 40/8, 50/8, 50/6

10 min cooldown

12/22 Tuesday Back, shoulders and abs

Lat pulldown under; 85/10, 100/8 (warm up) 120/8, 125/6, 125/6
Db bentover; 25/10, 30/10 (warm up) 40/10, 40/8, 40/7
Bb deadlift; 50/8 (warm up) 90/8, 110/6, 110/6
Close grip pulldown; 100/12 (warm up) 110/10, 110/8
Push / db standing; 20/8, 20/8 (warm up) 25/8, 25/6, 25/6
Side ups; 10/10, 10/12, 10/10
Abs, v crunch on bench; 4 sets of 20
Cardio; 30 mins ellipictal

12/21 Mon. Chest and arms

Db press; 35/8, 40/8 (warm up) 45/8, 50/7, 50/8
Incline db press; 30/10 (warm up) 35/10, 35/10, 40/10
Flat db fly; 40/10, 40/10, 40/7
Incline db curl; 20/8, 20/8 (warm up) 25/8, 30/6
Bar ext.; 15/10, 20/10 (warm up) 25/8, 25/6
Con. curl ss; 25/12, 30/12
w/ db kickbacks; 25/12, 25/12

12/20 Legs

15 min warm up
Front squats; 40/8, 40/8 (warm up) 50/8, 60/8, 60/8, 70/8
Db stiff legged deadlifts; 55/10 (warm up) 60/10, 65/10, 65/10
Hack squat, on Hammer Strength machine; 180/10 (warm up) 270/10, 320/10, 360/7
Leg extension; 180/10, 180/10, 180/9
Seated calf raise ss; 3 sets of 15 @ 90lbs
w/ split squat; 3 sets of 8 @ 50lbs
15 min cool down

12/18 Back and shoulders

Pull ups; 8,5,4,5
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 80/7, 80/6
Db deadlift; 55/10 (warm up) 60/10, 60/10, 60/10
Pulldown; 45/12 (warm up) 50/8, 50/6
Preacher upright row; 30/8, 30/8 (warm up) 35/7, 35/6, 35/6
Db side lateral up/down; 3 sets of 6 @ 5-20 lbs
Abs, weighted; 4 sets of 20 @ 40 lbs
Cardio; 30 min ellipictal

Thurs. 12/17 Chest and arms

Incline press; 30/8, 40/7 (warm up) 40/6, 40/5, 40/4
Dips; 9,8,8,4
ISO press x; 25/10, 25/10, 25/11
Bb curl; 30/8, 30/8 (warm up) 35/8, 40/5
Pressdown; 45/8, 50/8 (warm up) 55/7, 55/5
Rope curl ss; 40/11, 40/9
w/ Db ext.; 35/12, 35/8

Wed. 12/16 Legs

15 min warm up
Bb squats; 60/8, 80/8 (warm up) 90/8, 110/8, 110/8, 120/8
Seated leg curls; 80/10 (warm up) 100/10, 105/10, 110/10
Db step up; 3 sets of 8 ea. @ 40lbs
Wide leg press; 360/10 (warm up) 410/10, 420/10, 430/10
Calf raise on leg press ss; 3 sets of 15 @ 410lbs
w/ walking db lunge; 3 sets of 16 @ 40lbs
15 min cool down

Tues. 12/15

Cardio;
10 min warm up
15 - 1 min intervals
10 min cool down

Mon. 12/14 Back and shoulders

Pullups; 10,4,6,5
Bentover bb row; 50/10, 60/8 (warm up) 70/8, 75/8, 75/8
Db dead lift; 50/10 (warm up) 55/10, 60/10, 60/8
Rope pulldown; 40/12 (warm up) 45/10, 45/11
Preacher upright row; 35/8, 35/8 (warm up) 40/7, 40/8, 40/6
Side lateral up/down; 6 reps @ 5-15lbs
Abs; side weighted floor crunch; 4 sets of 20 ea. @ 20lbs

Cardio; 30 mins ellipictal

Sun. 12/13 Chest and arms

Slight incline press; 40/8, 40/8 (warm up) 45/8, 45/8, 45/5
Push ups; 20, 20, 14, 16
Flat bar x; 45/10, 45/10, 45/10
Barbell curl; 30/8, 35/8 (warm up) 40/6, 40/7
Pressdown; 45/8, 45/8 (warm up) 50/8, 55/5
Rope curl ss; 35/12, 40/8
w/db ext; 35/12, 35/10

Sat. 12/12 Legs

15 min warm up
Bb squats 50/8, 50/8 (warm up) 80/8, 90/8, 140/7, 140/7
Lying leg curl; 40/10 (warm up) 45/10, 45/10, 45/8
Db step up; 3 sets of 8 @ 40lbs
Wide leg press; 360/10 (warm up) 410/10, 410/10, 420/6
Calf raise on leg press ss; 360/20, 360/20, 360/15
w/ walking lunge; 3 sets of 8 @ 35lbs
15 min cooldown

Fri. 12/11 Intervals

10 min warm up
15 - 1 min intervals
10 min cool down

Thurs. 12/10 Back and shoulders

Pullups; 10,6,4,6
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 70/8, 75/7
Db deadlift; 50/10 (warm up) 55/10, 55/10, 55/8
Rope pullover; 40/12 (warm up) 45/10, 45/7
Preacher upright row; 30/8, 30/8 (warm up) 40/7, 40/6, 40/6
Db side lateral up-down; 3 sets of 6 or failure 5-15lbs
Abs; v crunch 4 sets of 20

Cardio; 30 min elliptical

Wed. 12/9 Chest and arms

Slight incline db press; 40/8, 40/8 (warm up) 45/7, 45/8, 50/8
Push ups; 20, 20, 16, 17
Flat bar x; 40/12, 45/12, 50/8
Barbell curl; 30/8, 30/8 (warm up) 40/8, 40/5
Pressdown; 47.5/8, 47.5/8 (warm up) 50/6, 50/5
Rope curl ss; 30/12, 35/12
w/ db ext; 35/12, 35/10

Tues. 12/8 Legs

10 min warm up
Squat; 20/8, 30/8 (warm up) 50/8, 70/8, 80/8, 80/8
Lying leg curl; 40/10 (warm up) 50/10, 50/8, 50/8
Db step up; 40/8, 40/8, 40/8
Wide leg press; 320/10 (warm up) 360/10, 410/10, 410/10
Calf raise on leg press ss; 3 sets of 15 @ 410lbs
w/ walking lunge; 3 sets of 8ea @ 35lbs
10 min cooldown

Sun 12/6 Back and shoulders

Pull up; 6,4,6,6
Bentover row; 40/8, 40/8 (warm up) 50/8, 70/8, 70/8
Db deadlift; 40/10 (warm up) 50/10, 50/10, 50/10
Rope pulldown; 35/12 (warm up) 40/10, 40/12
Upright row; 20/8, 30/8 (warm up) 40/6, 40/7, 40/6
Side lateral, up-down; 5lbs - 20lbs/ 6 reps or to failure
Abs, weighted; 40/20, 40/20, 45/20, 45/15
Cardio; 30 mins ellpictal

Sat. 12/5 Chest and arms

Slight incline db press; 35/8, 35/8 (warm up) 40/8, 45/8, 45/7
Push ups; 15, 12, 16, 15
Flat bar x reps; 30/12, 40/12, 45/8
Barbell curl; 20/8, 30/8 (warm up) 40/8, 50/4
Pressdown; 40/8, 47.5/8 (warm up) 50/8, 55/6
Rope curls ss; 25/12, 30/12
w/ db ext. 30/12, 35/12

Fri. 12/5 Legs

10 min warm up treadmill
*Squats; 20/8, 30/8 (warm up) 50/8, 60/8, 60/8, 70/8
Lying leg curls: 20/10 (warm up) 50/8, 50/8, 50/8
Db step ups; 40/10, 40/8, 40/8
Wide leg press; 270/10 (warm up) 320/10, 360/10, 360/10
Calf raise on leg press ss; 3 sets of 20 @ 360lbs
w/ db walking lunge; 3 sets of 8ea. @ 35lbs
15 min cool down

*weight not including bar

Thurs. 12/3 Intervals

10 min warm up
15/1 min intervals on Cybex
15 min cooldown

Wed. 12/2 Back and shoulders

Lat pull down; 80/8, 85/8 (warm up) 100/8, 105/6, 105/5
Dead lift; 50/8, 60/8 (warm up) 80/6, 80/6, 80/6, 80/6
1 arm db row; 50/10 (warm up) 55/10, 55/10
Db press; 20/8, 20/8 (warm up) 25/8, 30/6, 30/6
Front raise ss; 3 sets of 12 @ 15lbs
w/seated side lateral; 35/12, 35/10, 35/7
Abs, weighted; 4 sets of 20 @ 40lbs

Cardio; 30 mins elliptical

Tues 12/1 Chest and arms

Flat bar press; 50/8, 60/8 (warm up) 70/8, 70/8, 70/5
Slight incline db press; 35/10 (warm up) 40/8, 40/10, 40/9
Incline db fly; 30/12 (warm up) 35/0, 35/10
Cable curl; 35/8, 40/8 (warm up) 50/6, 50/4
Rope press down; 35/8, 35/8 (warm up) 40/7, 40/7
Hammer curl ss; 30/12, 30/12
w/ dips; 8, 6

Mon. 11/30 Legs

Leg extension; 100/12 (warm up) 125/10, 130/11, 130/11
Leg press; 320/8, 320/8 (warm up) 350/8, 360/8, 360/8
Leg curl; 100/10 (warm up) 120/10, 120/10, 125/5
Sumo; 60/12 (warm up) 3 sets of 12 @ 65lbs
Calf raise ss; 3 sets of 20 @ 40lbs
w/ bar lunge; 3 sets of 8 @ 30lbs

Cardio; 10 min warm up, 15 min cooldown

Sat. 11/28 Back and shoulders

Lat pulldown; 80/8, 80/8 (warm up) 100/8, 105/7, 105/6
Deadlift; 50/8, 60/8 (warm up) 80/8. 80/7, 80/6, 80/6
1 arm db row; 45/10 (warm up) 50/10, 55/10
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 30/8
Front raise ss; 20/10, 20/10, 20/8
w/seated side lateral; 35/10, 35/10, 35/10
Abs, bench crunch; 4 sets of 20

Cardio; 30 mins ellipictal

Fri. 11/27 Chest and arms

Flat bar press; 40/10, 50/8 (warm up) 60/8, 70/6, 70/6
Slight incline db press; 30/10 (warm up) 40/10, 40/10, 40/8
Incline db fly; 30/12 (warm up) 35/12, 35/9
Cable curl; 30/10, 35/8 (warm up) 45/8, 50/5
Rope press down; 30/8, 30/8 (warm up) 35/8, 35/8
Hammer curls ss; 30/12, 30/10
w/dips; 7,8

Thurs. 11/26 Legs

10 min warm up on treadmill
Leg extension; 100/10 (warm up) 120/12, 125/12, 130/10
Leg press; 270/8, 320/8 (warm up) 350/8, 350/8, 350/8
Leg curl; 100/10 (warm up) 115/10, 120/10, 125/6
Sumo; 60/10 (warm up) 65/10, 65/10, 65/10
Calf raise ss; 3 sets of 20 @ 35lbs
w/ bar lunge; 25/8, 25/8, 30/8
10 min cool down on treadmill

Wed. 11/25 Cardio

5 min warm up
15 - 1 min. intervals on Cybex
10 min cool down

Tuesday 11/14 Back and shoulders

Lat pull down; 70/8, 80/8 (warm up) 100/6, 100/8, 105/6
Deadlift; 50/8, 50/8 (warm up) 70/8, 80/6, 80/7, 80/5
1 arm db row; 30/10 (warm up) 45/10, 50/10
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 30/4
Front raise ss; 15/12, 15/10, 15/10
w/seated side lateral raise; 35/12, 35/9, 35/10
Abs; bicycle 4 sets of 20 each
Cardio; 30 mins elliptical

Mon. 11/23 Chest and arms

Flat bar press; 30/12, 40/10 (warm up) 50/8, 70/5, 70/6
Slight incline db press; 30/10 (warm up) 35/10, 35/10, 40/8
Incline db fly; 25/10 (warm up) 30/12, 30/10
Cable curls; 25/8, 30/8 (warm up) 40/8, 42.5/6
Rope press down; 25/10, 30/10 (warm up) 35/7, 35/8
Hammer curls ss; 25/12, 25/12
w/dips; 30/10 (assisted) 7 (unassisted)

Sun 11/22 Legs

10 min warm up on the treadmill
Leg extension: 85/10 (warm up) 115/12, 120/12, 125/10
Leg press: 270/8, 270/8 (warm up) 320/8, 360/8, 360/6
Leg curl: 85/10 (warm up) 115/8, 115/10, 115/9
Sumo: 55/10 (warm up) 60/10, 60/10, 60/10
Calf raise ss: 25/20, 25/20, 25/20
w/ bar lunge: 20/8, 20/8, 20/8

Cardio: 30 min treadmill 5.0 incline, 3.0 speed
10 min cool down

Sat 11/21 Cardio

5 min warm up
15 - 1 min. intervals
10 min cooldown

Fri. Nov. 20 Back and shoulders

Lat pulldown; 55/12, 70/10 (warm up) 100/6, 100/6, 100/6
Deadlift; 50/10, 50/7 (warm up) 70/5, 70/8, 70/7, 70/6
1 arm db row; 25/10 (warm up) 30/10, 35/10
Db press; 15/8, 15/8 (warm up) 20/8, 25/6, 25/6
Front raise ss; 15/10, 15/10, 15/10
Seated side lateral; 40/9, 35/10, 35/8
Abs, weighted: 30/20 (warm up) 35/20, 35/20, 35/20
Cardio; 30 min elpictal

Thurs. 11/19 Chest and arms

Flat bar press; 40/10,50/10 (warm up) 80/7, 80/6, 80/6
Incline db press; 25/10 (warm up) 30/10, 35/10, 35/8
Incline db fly; 25/10 (warm up) 25/12, 30/10
Cable curl; 20/8, 25/8 (warm up) 35/8, 40/8
Rope press down; 25/8, 30/8 (warm up) 35/8, 35/8
Hammer curls ss; 20/12, 25/12
Dips (assisted); 40/11, 30/8

Wed. 11/18 Legs

15 min warm up on treadmill
Leg extension; 85/12 (warm up) 100/12, 120/10, 120/10
Leg press; 180/8, 270/6 (warm up) 320/6, 320/5, 320/6
Leg curl; 85/12 (warm up) 100/10, 110/8, 115/8
Sumo; 50/12 (warm up) 55/10, 55/10, 55/10
Calf raise ss; 3 sets of 20
w/bar lunge; 30/8, 40/8, 50/8
15 min cool down on treadmill

*Energy level was an 8 (on scale from 1-10), legs got shaky when I got to sumo. Had to remind myself that I just competed last Sat.