Sun. 2/27 Delts and triceps

Seated bar press; 30/10, 40/8 (warm up) 50/8, 70/6, 70/7
Seated side lateral; 30/10 (warm up) 40/10, 45/10, 45/7
Front raise; 10/12 (warm up) 15/12, 20/12, 20/8
Triceps press; 35/12, 42.5/10 (warm up) 50/8, 50/7, 50/7
Db ext,; 20/12 (warm up) 25/12, 25/12, 25/10
Cardio; 30 mins elliptical

*Bar press was done on the smith machine, front raise was with dumb bells and triceps press was done with a straight bar on the cable machine. Feel great after adjustment, stretch, and massage (focusing mainly on back and neck) but, a little sore from the shoulders being stretched.

Sat. 2/27 Back and Hammies

Wide lat pull down; 100/10, 110/8 (warm up) 120/8, 130/6, 140/4
High row; 110/8, 120/8 (warm up) 140/8, 160/6, 160/6
Db bench row; 40/10 (warm up) 50/10, 50/10, 55/8
Db pull over; 3 sets of 12 @ 35lbs
ISO Leg curl; 20/12, 20/12 (warm up) 25/8, 25/8, 25/7

*Solid workout today, not used to being done in an hour. Got adjusted, stretched and an hour massage after workout, already starting to notice an improvement.

Fri. 2/26 Chest and biceps

Incline db press; 30/15, 35/10 (warm up) 45/8, 50/6, 50/5
Flat bar; 50/10 (warm up) 70/8, 70/7, 70/7
Dips, weighted; 35/25, 35/25, 35/25
Bb curl; 40/12, 60/6 (warm up) 70/6, 70/4, 70/5
Rope curl; 80/10 (warm up) 90/10, 100/10, 110/7
Abs; 7 sets of 15
Cardio; 30 mins treadmill (3.5 incline, 3.3 speed)

*Well, after finding out that my gym and my back up gym was closed, and when I showed up for my adjustment / massage appointment to find out the office is closed, I said, I am not missing another workout. Since I was off from work today, I drove down to Allentown to workout at L.A Fitness (nice gym, very spacious and lots of equipment). Got a great pump, a little strange training in the middle of the day. I thought I would see more women lifting weights, nope I can't understand why women don't lift, is that why guys always stare? Adjustment and massage has been rescheduled for tomorrow.

Thurs. 2/25 Legs

10 min warm up
Leg ext. 120/10 (warm up) 180/10, 180/10
Front squat; 20/15, 30/15 (warm up) 40/12, 45/12, 45/12, 45/12
Sumo db squat; 40/10 (warm up) 50/10, 55/10, 60/10
Db step up; 30/12, 30/12, 30/12
Single calf raise; 5 sets of 20 @ 140 lbs
15 min cool down

*Went to my backup gym today as my gym is closed due to upcoming snow storm, wus. Since the doctor is allowing me to do front squats (due to there being no pressure on the back or neck, but I have to keep the weight load under 100lbs), I did front squats on the smith machine and went deep (I'm talking bucket squat deep). I also keep my db sumo squats a little on the lighter side as well. Had a couple of guys watching me (guess they never seen a female bodybuilder). Very happy about this workout, felt great. Looks like I will have to hit this gym up tomorrow, I have been lucky that they have not charged me yet.

Tues. 2/23 & Wed 2/24

Tues; Intervals
5 min warm up
10 -1 min intervals
10 min cool down

Wed; Off (not by choice)

With the wet heavy 11 inches of snow, the power went out and I never woke up to hit the gym. Darn weather!!!!

Mon. 2/22 Back and shoulders

Lat pull under; 100/10, 120/8 (warm up) 140/8, 145/6, 145/4
Db bentover row; 45/10, 45/10 (warm up) 50/10, 55/8, 55/8
Wide low row; 100/8 (warm up) 110/7, 110/6, 110/6
Close pulldown; 100/12 (warm up) 105/10, 105/7
Push db stand; 25/8, 25/8 (warm up) 30/8, 30/8, 35/4
Cable side ups; 3 sets of 10 @ 10lbs

Developed a great pump even before I finished lat pull under, energy was a bit low this morning. Might be due to not sleeping well on a new pillow that I need for my neck.

Sun. 2/21 Chest, arms and abs

Flat db press; 45/8, 45/8 (warm up) 60/5, 55/8, 55/6
In db press; 40/10 (warmup) 45/9, 45/10, 50/4
Flat db fly; 40/12 (warm up) 45/10, 45/9, 45/7
In db curl; 25/8, 25/8 (warm up) 30/6, 30/5
Overhead cable press; 42.5/10, 52.5/10 (warm up) 47.5/10, 50/7
Con. curl ss; 35/8, 35/8
w/ db kick backs; 30/10, 25/9
Abs; 7 sets lower abs
Cardio; 30 mins ellipictal

*Started off with great strength but, was tapped out when I finished cable press. Woke up with sore glutes and hammies, thought for sure I would also feel it in quads.

Sat. 2/20 Legs

15 min warm up
Leg press; 180/20, 270/15 (warm up) 410/8, 450/8, 500/4, 500/6
Seated leg curl; 100/10 (warm up) 115/10, 120/10, 130/10
Wall ball; 30/20 (warm up) 3 sets of 15 @ 35lbs
Leg ext; 160/10, 170/10, 180/8
Calf raise ss; 3 sets of 15 @120lbs
w/ db walking lunge; 3 sets of 20 @ 30lbs
15 min cool down

*Doc didn't say I could not do wall ball. Feet placement was a little less than shoulder width apart, can't believe I could still hit 500lbs. Went deep (knee grazing the floor) on the walking lunge. Great workout even though I don't feel as strong as I did a couple of weeks ago.

Thurs. 2/18 Back, shoulders and abs

Lat pull under; 120/12, 130/8 (warm up) 140/8, 145/6, 145/4
Single db bent over row; 45/10, 45/10 (warm up) 50/10, 55/8, 60/8
Bb stiff leg deads; 100/8 (warm up) 130/8, 130/8, 150/6
Close grip pull down; 110/12 (warm up) 120/9, 120/8
Push db stand; 25/10, 25/8 (warm up) 30/8 30/6, 30/8
Cable side ups; 10/8, 10/10, 10/10
Abs; 8 sets obliques 15 - 20 reps
Cardio; 30 mins elliptical

*Feeling physically different the last couple of days, leaner and lighter. Hmmmm will have to check the scale tomorrow. Felt strong today, unfortunately the back was sore during the bb dead lift, in between sets not during the lifting phase.

Wed. 2/17 Chest and arms

Flat db press;40/8, 45/8 (warm up) 55/8, 55/7, 55/6
In. db press; 35/10 (warm up) 40/10, 45/10, 45/11
Flat db fly; 40/12, 40/10, 40/11
In. db curl; 25/8, 25/8 (warm up) 30/8, 30/5
Overhead cable bar ext; 40/10, 42.5/10 (warm up) 50/7, 50/8
Con db curl ss; 35/10, 40/10
w/ db kickback; 30/12, 30/10
15 min cool down

Tues. 2/16 Legs

10 min warm up
Front squats; 50/8, 50/8 (warm up) 70/8, 90/8, 90/8, 110/4
Stiff leg db; 60/10 (warm up) 80/6, 80/7, 80/10
Wall ball; 45/10 (warm up) 50/10, 50/10, 50/10
Leg ext; 180/10, 180/9, 180/10
Seated calf raise ss; 3 sets of 20 @ 115lbs
w/ split squat; 3 sets of 8 ea. @ 50lbs
10 min cool down

*Front squats done on the smith machine was much better. I experienced something new early this morning, abdominal muscle cramps (I worked abs on Sunday), holy crap that hurt. Then anytime I laughed or sneezed the rest of the day, ouch.

Mon. 2/15 Intervals

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

Sun. 2/14 Back, shoulders and abs

Lat pull under; 100/8, 120/8 (warm up) 140/8, 145/6, 145/6
Double db bentover row; 30/10, 35/8 (warm up) 40/8, 40/10, 40/10
Bb stiff leg deads; 90/8 (warm up) 110/8, 130/8, 140/8
Close grip pull down; 110/12 (warm up) 115/9, 115/7
Single db push stand; 20/8, 25/8 (warm up) 30/8, 30/6, 35/5
Cable side up; 3 sets of 10 @ 10lbs
Abs; 7 sets of 15 - 20 lower abs
Cardio; 30 mins ellipictal

*Lower back is very tender but other than that I felt great, high energy.

Fri. 2/12 Chest and arms

Flat db press; 30/15, 50/8 (warm up) 60/6, 55/6, 50/8
In db press; 35/12 (warm up) 40/10, 40/10, 45/8
Flat db fly; 40/10, 40/12, 45/6
In db curl; 25/8, 25/8 (warm up) 30/6, 30/6
Cable over head ext. 30/12, 35/12 (warm up) 42.5/8, 47.5/8
Con curl ss; 40/10, 40/10
w/db kickbacks; 30/10, 30/10
15 min cool down

*In 1 word that describes how I feel today; EXHAUSTED, what a struggle to do this workout.

Thurs. 2/11 Legs

15 min warm up
Front squat; 0/12, 50/8 (warm up) 50/8, 60/8, 70/6, 70/6
Stiff leg db; 60/12 (warm up) 80/10, 80/8, 80/10
Wall ball; 45/10 (warm up) 50/10, 50/8, 50/10
Leg ext; 180/9, 180/8, 180/10
Seated calf raise ss; 3 sets of 20 @ 110lbs
w/ split squat on smith machine; 3 sets of 8 @ 70lbs
15 min cool down

*Grrrrrr, I just can't seem to get comfortable with front squats. I should be able to go heavier, at least I can kick my butt on the rest of the workouts.

Wed. 2/10 Intervals

Well, after waiting 15 mins for the gym to open, I ended up traveling to a gym that I use to be a member of. After explaining to the employee that my gym didn't open and I just needed to do cardio, she let me in without charging me.

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

Tues. 2/9 Back, shoulders and abs

Lat pulldown underhand; 100/8, 120/8 (warm up) 130/8, 140/8, 145/4
Db bentover row; 30/10, 35/10 (warm up) 45/10, 50/8, 50/8
Stiff bb deadlift; 90/10 (warm up) 140/6, 140/6, 140/6
Close grip pulldown; 100/12 (warm up) 110/10, 115/8
Push db stand; 20/8, 20/8 (warm up) 25/8, 30/8, 30/6, 30/5
Cable side ups; 3 sets of 10 @ 10lbs
Abs; 4 sets of 20 bench V crunch
Cardio; 30 mins treadmill 3.3 speed @ 3.0 incline

*Was very happy about with this workout, felt extra strong. Arms are sore from yesterdays workout.

Mon. 2/8 Chest and arms

Flat db press; 45/12, 50/8 (warm up) 55/8, 55/7, 55/6
Incline db press; 35/10 (warm up) 40/9, 40/10, 40/10
Flat db fly; 40/12, 40/10, 40/10
Incline db curl; 20/10, 25/8 (warm up) 30/8, 30/6
Preacher bar ext. 20/10, 20/10 (warm up) 30/6, 30/6
Con. curl ss; 35/10, 40/8
w/ db kickbacks; 25/12, 30/10
15 min cool down

*Boy what a surprise when I went into the gym and saw an old friend / competitor of my. Ruth Bush, who qualified to compete as a pro 2 years ago. She gave me some inspirational words and gave Joe some high praises. That along gave me a great pump besides the workout itself.

Sun. 2/7 Legs

15 min warm up
Front squats; 50/8, 50/8 (warm up) 70/8, 80/6, 80/4, 80/8
Stiff leg db; 60/10 (warm up) 75/10, 80/8, 80/8
Hack squat; 180/10 (warm up) 270/8, 270/9, 270/8
Leg ext. 180/10, 180/9, 180/9
Seated calf raise ss; 100/15, 110/12, 110/20
w/ split squat; 60/8, 70/8, 70/8
15 min cool down

* Wasn't happy with front squats, I couldn't find a comfort zone. The bar didn't sit well on my shoulder and my wrist hurt during working sets. On a positive note, I didn't use a belt during the front squats. I think someone shortened the hack squat machine, I think I will switch to wall ball next trip, at least no one can shorten that except myself. Everything else felt great.

Fri. 2/5 Back, shoulders ad abs

Pull ups; 8, 6, 7, 5
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 75/8, 80/6
Dd deadlift; 60/12 (warm up) 75/10, 80/8, 80/6
Rope pulldown; 45/12 (warm up) 50/10, 50/10
Preacher bar upright row; 30/8, 30/8 (warm up) 40/6, 40/6, 40/6
Db side lateral up/down; 5 - 20lbs 6 reps
Abs; 5 sets of upper abs
Cardio; 30 mins Cybex

*Energy was great again today, but those 80lbs db deadlifts kicked my butt again. Chest is a bit sore after yesterdays workout. Next Sat. massage is going to feel great, well needed.

Thurs. 2/4 Chest and arms

Slight incline db press; 45/8, 45/8 (warm up) 5/8, 55/7, 55/8
Dips w/assist; 17, 15, 12, 13
Flat bar x reps; 50/12, 50/9, 50/10
Bb curls; 25/8, 25/8 (warm up) 30/7, 30/6
Tricep press down; 45/8, 50/8 (warm up) 55/7, 55/6
Rope curls ss; 50/11, 50/11
w/db ext.; 30/12, 35/10
15 mins cooldown

*Better energy today, achieve a really great pump after the chest workout. After yesterday soreness I made an appointment for a massage, can't wait.

Wed. 2/3 Legs

15 min warm up
Squats; 90/8, 90/8 (warm up) 150/6, 150/7, 150/8, 150/6
Lying leg curl; 20/12 (warm up) 25/12, 30/10, 30/12
Db step up; 3 sets of 8ea. @ 45lbs
Wide leg press; 360/10 (warm up) 410/10, 450/10, 500/6
Calf raise ss; 3 sets of 20 @ 360lbs
w/ db walking lunge; 3 sets of 8ea. @ 40lbs
15 min cool down

*Went to bed Tues. night with achy legs and glutes. Woke up with a sore knee and achy back, it took my entire squat workout to finally get loosen up. I worked separate hammies during leg curls. Had a guy ask me about the db walking lunges and how they work. All in all energy wasn't as high as I am used to but I was still able to push 500lbs on the press. Received my All in 1 yesterday and had my first post workout shake today, taste pretty good.

Tues. 2/2 Intervals

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

Mon. 2/1 Back, shoulders and abs

Pull ups; 7, 6, 5, 4
Bb bentover row; 50/8, 50/8 (warm up) 60/8, 70/8, 75/6
Db dead lift; 50/10 (warm up) 60/10, 70/10, 80/6
Rope pull down; 40/12 (warm up) 45/12, 50/10
Preacher bar upright row; 30/8, 30/8 (warm up) 40/7, 40/7, 45/5
Db side lateral up/down; 6 reps @ 5 - 20lbs
Abs; 6 sets of 15 - 25 upper abs
Cardio; 30 mins ellipictal

*I don't know if it was because it's freezing outside but, it took till my 2nd set of deads for my lower back to loosen up. I did extra warm ups which is not posted. Those 80lb db are HEAVY even with hooks.