Lat pull under; 100/8, 110/8 (warm up) 120/8, 125/8, 125/6
T bar row; 70/10, 80/8 (warm up) 95/8, 95/8, 100/7
Db deads; 60/10 (warm up) 3 sets of 10 @ 65lbs
Close low row; 70/12, 72.5/12, 80/10
Seated leg curl: 85/25, 85/25 (warm up) 100/14, 100/10, 100/10
Cardio; 30 mins stationary bike
*Slim pickings on the cardio equipment so, I had to ride the ole bike. I don't feel like I burn a lot of calories, thou I really felt it in my legs. Very happy with my workouts lately, loving the extra energy and strength.
Tuesday, March 30, 2010
Monday, March 29, 2010
Mon. 3/29 Chest and Biceps
Slight in. bar press; 50/8, 50/8 (warm up) 60/8, 60/8, 65/5
In. db press; 35/10 (warm up) 45/9, 45/9, 45/7
Flat fly; 35/12, 40/12, 40/10
In. db curl; 25/6, 25/6 (warm up) 30/6, 30/6, 30/6
Cable curl; 42.5/10 (warm up) 45/10, 50/10, 50/8
Cardio; 30 mins ellpictal
*Tried 35lb db curls in the third set and failed badly so back I went to 30's. Oh well, better luck next time.
In. db press; 35/10 (warm up) 45/9, 45/9, 45/7
Flat fly; 35/12, 40/12, 40/10
In. db curl; 25/6, 25/6 (warm up) 30/6, 30/6, 30/6
Cable curl; 42.5/10 (warm up) 45/10, 50/10, 50/8
Cardio; 30 mins ellpictal
*Tried 35lb db curls in the third set and failed badly so back I went to 30's. Oh well, better luck next time.
Sunday, March 28, 2010
Sun. 3/28 Legs
15 min warm up
Leg press; 360/8, 360/8 (warm up) 450/8, 450/8, 500/6, 500/8
V squat; 140/10 (warm up) 180/10, 200/8, 200/9
Sissy squat; 10/20 (warm up) 25/20, 25/16, 25/15
Db lunge; 35/10, 35/10, 35/9
Calf, heavy; 410/20, 410/15, 410/15, 410/ 15, 410/15
Abs, obliques; 6 sets of 15
10 min cool down
*High energy and strength continues, ended up cutting my cool down as I was starting to freeze. Had a great dinner with Mom and my brother last night at Youell's Oyster House in Allentown after visiting dad at Fort Indiantown Gap National Cemetery. Organic salmon fillet w/tomato and shallot sauce, applesauce and mixed green veggies, unsweetened iced tea and coffee. If you like seafood, I would recommend this restaurant.
Leg press; 360/8, 360/8 (warm up) 450/8, 450/8, 500/6, 500/8
V squat; 140/10 (warm up) 180/10, 200/8, 200/9
Sissy squat; 10/20 (warm up) 25/20, 25/16, 25/15
Db lunge; 35/10, 35/10, 35/9
Calf, heavy; 410/20, 410/15, 410/15, 410/ 15, 410/15
Abs, obliques; 6 sets of 15
10 min cool down
*High energy and strength continues, ended up cutting my cool down as I was starting to freeze. Had a great dinner with Mom and my brother last night at Youell's Oyster House in Allentown after visiting dad at Fort Indiantown Gap National Cemetery. Organic salmon fillet w/tomato and shallot sauce, applesauce and mixed green veggies, unsweetened iced tea and coffee. If you like seafood, I would recommend this restaurant.
Friday, March 26, 2010
Fri. 3/26 Shoulders and Triceps
Db side lateral; 20/10, 25/8 (warm up) 30/8, 30/7, 30/6
Bar shrug; 90/10 (warm up) 140/10, 140/10, 150/8
High in. iso press; 60/10 (warm up) 70/8, 70/8, 75/9
Dips; 55/30, 70/22, 85/20, 85/20
Rope; 25/12 (warm up) 30/12, 30/10, 30/10
Cardio; 30 mins elliptical
*Used assisted dip/chin Hammer Strength machine, with my back facing the machine and using an ez bar from the cable machine to do dips (saw this in a magazine). Another great workout, good strength. Tomorrow is "rest day", no cardio. Going to feel great after my 1 hour massage after work.
Bar shrug; 90/10 (warm up) 140/10, 140/10, 150/8
High in. iso press; 60/10 (warm up) 70/8, 70/8, 75/9
Dips; 55/30, 70/22, 85/20, 85/20
Rope; 25/12 (warm up) 30/12, 30/10, 30/10
Cardio; 30 mins elliptical
*Used assisted dip/chin Hammer Strength machine, with my back facing the machine and using an ez bar from the cable machine to do dips (saw this in a magazine). Another great workout, good strength. Tomorrow is "rest day", no cardio. Going to feel great after my 1 hour massage after work.
Thursday, March 25, 2010
Thurs. 3/25 Back and Hammies
Lat pull under; 100/8, 100/8 (warm up)120/8, 120/7, 120/8
T bar row; 45/10, 55/10 (warm up) 70/8, 95/8, 100/7
Db deads; 50/10 (warm up) 60/10, 60/10, 65/10
Close low rows; 70/12, 80/12, 90/11
Seated leg curl; 75/20, 85/20 (warm up) 100/15, 100/15, 115/ 11
Cardio; 30 min cybex
*Great workout today. Decided to shed the t-shirts that I get from the competitions and check out the goods as I am training. Lats are looking extra wide and arms are learner than I have ever seen, especially being 7 months out.
T bar row; 45/10, 55/10 (warm up) 70/8, 95/8, 100/7
Db deads; 50/10 (warm up) 60/10, 60/10, 65/10
Close low rows; 70/12, 80/12, 90/11
Seated leg curl; 75/20, 85/20 (warm up) 100/15, 100/15, 115/ 11
Cardio; 30 min cybex
*Great workout today. Decided to shed the t-shirts that I get from the competitions and check out the goods as I am training. Lats are looking extra wide and arms are learner than I have ever seen, especially being 7 months out.
Wednesday, March 24, 2010
Wed. 3/24 Chest and biceps
Slight in. bar press; 30/8, 40/8 (warm up) 60/8, 65/5, 65/6
In db press; 35/10 (warm up) 40/10, 45/8, 45/10
Flat fly; 35/12, 35/10, 35/12
In. db curl; 25/6, 25/6 (warm up) 30/6, 35/5, 35/6
Cable curl; 40/10 (warm up) 42.5/10, 50/8, 50/7
Abs; 4 sets of 12 @ 50lbs; weighted crunch, 4 sets of 15; ball crunch
*After I got through my db press warm up, another member w/no gym equate started working db bench rows with just inches away from me. After my first working set, I said to him, "You need to move over so we don't hit each other." The owner of the gym even told them to stop dropping the weights. Then after I got through incline db curls, I explained to the 21 year old, I know other gym members have told you about your form, if you keep going the way you are, you are not going to have a back to train with. The older guy says, "I want to get him big first." WHAT!!! Anyway I showed him the correct way.
In db press; 35/10 (warm up) 40/10, 45/8, 45/10
Flat fly; 35/12, 35/10, 35/12
In. db curl; 25/6, 25/6 (warm up) 30/6, 35/5, 35/6
Cable curl; 40/10 (warm up) 42.5/10, 50/8, 50/7
Abs; 4 sets of 12 @ 50lbs; weighted crunch, 4 sets of 15; ball crunch
*After I got through my db press warm up, another member w/no gym equate started working db bench rows with just inches away from me. After my first working set, I said to him, "You need to move over so we don't hit each other." The owner of the gym even told them to stop dropping the weights. Then after I got through incline db curls, I explained to the 21 year old, I know other gym members have told you about your form, if you keep going the way you are, you are not going to have a back to train with. The older guy says, "I want to get him big first." WHAT!!! Anyway I showed him the correct way.
Tuesday, March 23, 2010
Mon. 3/22 Intervals / Tues.3/23 Legs
3/22 Intervals
5 min warm up
10 - 1 min intervals
15 min cool down
3/23 Legs
15 min warm up
Leg press; 360/8, 360/8 (warm up) 410/8, 410/8, 450/8, 500/8
V-Squat; 140/10 (warm up) 180/8, 180/10, 180/8
Sissy squat; 10/20 (warm up) 25/15, 25/16, 25/15
Db lunge; 40/10, 35/10, 30/12
Calf, heavy; 360/20, 410/20, 410/20, 450/15, 450/15
15 min cool down
*Took awhile to warm up this morning, surprised myself to hit 8 reps @ 500lbs (last to reps made me wanna scream). Used new lifting tech that I learned from Joe on the V squat, ouch. Really felt that in the glutes. After doing the first set of db lunges and realizing how shaky my leg were, I dropped the weight to make sure I hit every rep with good form. Did a 3 position calf raise on the leg press machine. For as many people that was in the gym, I was in the ZONE.
5 min warm up
10 - 1 min intervals
15 min cool down
3/23 Legs
15 min warm up
Leg press; 360/8, 360/8 (warm up) 410/8, 410/8, 450/8, 500/8
V-Squat; 140/10 (warm up) 180/8, 180/10, 180/8
Sissy squat; 10/20 (warm up) 25/15, 25/16, 25/15
Db lunge; 40/10, 35/10, 30/12
Calf, heavy; 360/20, 410/20, 410/20, 450/15, 450/15
15 min cool down
*Took awhile to warm up this morning, surprised myself to hit 8 reps @ 500lbs (last to reps made me wanna scream). Used new lifting tech that I learned from Joe on the V squat, ouch. Really felt that in the glutes. After doing the first set of db lunges and realizing how shaky my leg were, I dropped the weight to make sure I hit every rep with good form. Did a 3 position calf raise on the leg press machine. For as many people that was in the gym, I was in the ZONE.
Sunday, March 21, 2010
Sun. 3/21 Shoulders and triceps
Db side lateral; 20/8, 25/8 (warm up) 30/6, 30/7, 30/6
Bar shrug; 50/12 (warm up) 90/10, 110/10, 140/10
High in. iso press; 50/10 (warm up) 60/10, 70/9, 70/7
Dips w/weight 25/21, 25/21, 25/19, 25/15
Rope; 25/12 (warm up) 30/10, 30/10, 30/9
Abs; 4 sets of 20 floor crunch, 4 sets of 12 leg raises
Cardio; 30 min ellipictal
*I really like doing dips between 2 benches with a weight on my lap instead of lateral dips. I feel my triceps working harder and not so much in my chest as I would lateral dips. Hammer Strength makes a ISO incline shoulder press machine that I enjoy using when I can.
Bar shrug; 50/12 (warm up) 90/10, 110/10, 140/10
High in. iso press; 50/10 (warm up) 60/10, 70/9, 70/7
Dips w/weight 25/21, 25/21, 25/19, 25/15
Rope; 25/12 (warm up) 30/10, 30/10, 30/9
Abs; 4 sets of 20 floor crunch, 4 sets of 12 leg raises
Cardio; 30 min ellipictal
*I really like doing dips between 2 benches with a weight on my lap instead of lateral dips. I feel my triceps working harder and not so much in my chest as I would lateral dips. Hammer Strength makes a ISO incline shoulder press machine that I enjoy using when I can.
Friday, March 19, 2010
Fri. 3/19 Chest and biceps
Slight In. bar press; 20/10, 30/8 (warm up) 50/8, 60/8, 60/7
In. db press; 30/10 (warm up) 35/10, 40/10, 40/10
Flat fly; 35/12, 35/12, 35/11
In. db curl; 20/10, 25/8 (warm up) 30/6, 30/6, 35/4
Cable curl; 35/10 (warm up) 40/10, 50/8, 50/8
Cardio; 30 mins cybex
*Bar press not including weight of the bar. Guess it was wishful thinking that I was going to hit 6 reps w/ 35lbs on db curl. Quads are really sore today, love it.
In. db press; 30/10 (warm up) 35/10, 40/10, 40/10
Flat fly; 35/12, 35/12, 35/11
In. db curl; 20/10, 25/8 (warm up) 30/6, 30/6, 35/4
Cable curl; 35/10 (warm up) 40/10, 50/8, 50/8
Cardio; 30 mins cybex
*Bar press not including weight of the bar. Guess it was wishful thinking that I was going to hit 6 reps w/ 35lbs on db curl. Quads are really sore today, love it.
Thursday, March 18, 2010
Wed. 3/17 Intervals & Thurs. 3/18 Legs
Wed. 3/17
5 min warm up
10 - 1 min intervals
15 min cool down
Thurs. 3/18
15 min warm up
Leg press; 290/8, 380/8 (warm up) 470/6, 470/8, 470/7, 470/7
Squat; 90/10 (warm up) 140/10, 180/10, 180/10
Sissy squat; 10/20 (warm up) 25/15, 25/16, 25/15
Db lunge; 3 sets of 12 @ 40lbs
Calf, heavy; 270/20, 270/20, 270/20, 270/18, 270/15
Abs, weighted: 5 sets of 15 @ 30lbs
15 min cool down
*Squats were done on the Hammer Strength V - Squat machine (weight sits over the shoulders instead of the under the back of the neck). Also did calf raises on the V-Squat machine. This was the first time I ever had sissy squats in my workouts, had to check out a video on how its done. I hope I did it right, I felt it working just above the knees. By the time I started lunges I'm legs felt like rubber.
5 min warm up
10 - 1 min intervals
15 min cool down
Thurs. 3/18
15 min warm up
Leg press; 290/8, 380/8 (warm up) 470/6, 470/8, 470/7, 470/7
Squat; 90/10 (warm up) 140/10, 180/10, 180/10
Sissy squat; 10/20 (warm up) 25/15, 25/16, 25/15
Db lunge; 3 sets of 12 @ 40lbs
Calf, heavy; 270/20, 270/20, 270/20, 270/18, 270/15
Abs, weighted: 5 sets of 15 @ 30lbs
15 min cool down
*Squats were done on the Hammer Strength V - Squat machine (weight sits over the shoulders instead of the under the back of the neck). Also did calf raises on the V-Squat machine. This was the first time I ever had sissy squats in my workouts, had to check out a video on how its done. I hope I did it right, I felt it working just above the knees. By the time I started lunges I'm legs felt like rubber.
Tuesday, March 16, 2010
Tues. 3/16 Deltls and triceps
Seated bar press; 50/8, 60/8 (warm up) 80/8, 90/8, 90/5
Seated side lateral; 40/10 (warm up) 45/10, 45/8, 45/7
Db front raise; 10/12 (warm up) 15/12, 20/12, 20/11
Tricep press; 40/10, 45/10 (warm up) 50/8, 50/10, 50/8
Db ext.; 35/12 (warm up) 40/10, 40/10. 40/9
Cardio; 30 mins elliptical
*Hammies and back are sore after a great workout yesterday. Dr. Brett is happy about how quick my lower back is responding to treatment, still a lot of work to do on my neck and between shoulders. Right shoulder has lots of scar tissue that needs breaking up. Noticed today that my left bicep vein shows even with my arm relaxed (either the arm band for my MP3 player was too tight, lol or my leaning out)
Seated side lateral; 40/10 (warm up) 45/10, 45/8, 45/7
Db front raise; 10/12 (warm up) 15/12, 20/12, 20/11
Tricep press; 40/10, 45/10 (warm up) 50/8, 50/10, 50/8
Db ext.; 35/12 (warm up) 40/10, 40/10. 40/9
Cardio; 30 mins elliptical
*Hammies and back are sore after a great workout yesterday. Dr. Brett is happy about how quick my lower back is responding to treatment, still a lot of work to do on my neck and between shoulders. Right shoulder has lots of scar tissue that needs breaking up. Noticed today that my left bicep vein shows even with my arm relaxed (either the arm band for my MP3 player was too tight, lol or my leaning out)
Monday, March 15, 2010
Mon. 3/15 Back and hammies
Wide lat. pull down; 100/8, 110/8 (warm up) 120/8, 125/6, 125/6
Bb deadlift; 50/8, 50/8 (warm up) 70/8, 90/8, 100/8
Db bench row; 40/10 (warm up) 45/10, 50/10, 50/10
Db pull over; 35/12, 40/12, 40/10
Leg curl; 100/12, 110/10 (warm up) 115/10, 120/8, 120/8
*No your not seeing things, I started doing deadlifts again (my back is feeling really good, can't say that about the neck). I know I can deadlift a lot more weight but, baby steps. Felt great to be doing them again, I love that it works so many body parts (back, glutes, hammies).
Bb deadlift; 50/8, 50/8 (warm up) 70/8, 90/8, 100/8
Db bench row; 40/10 (warm up) 45/10, 50/10, 50/10
Db pull over; 35/12, 40/12, 40/10
Leg curl; 100/12, 110/10 (warm up) 115/10, 120/8, 120/8
*No your not seeing things, I started doing deadlifts again (my back is feeling really good, can't say that about the neck). I know I can deadlift a lot more weight but, baby steps. Felt great to be doing them again, I love that it works so many body parts (back, glutes, hammies).
Sunday, March 14, 2010
Sun. 3/14 Chest and biceps
Incline db press; 40/8, 40/8 (warm up) 45/8, 45/8, 50/7
Flat bar; 50/10 (warm up) 70/8, 70/8, 70/8
Push ups; 20, 18, 18
Bb curl; 15/6, 15/6 (warm up) 3 sets of 6 @ 20lbs
Rope curl; 30/10 (warm up) 35/10, 35/8, 35/9
Abs; 4 sets of 15
Cardio; 30 mins elliptical
*I hate when my mind is not on my workouts (good way to get hurt). Am seeing some changes in my lats and the front of my shoulders, they're really starting to pop. The work that Dr. Brett and the team at Align Life are doing a great job putting me back together, like Humpty Dumpty.
Flat bar; 50/10 (warm up) 70/8, 70/8, 70/8
Push ups; 20, 18, 18
Bb curl; 15/6, 15/6 (warm up) 3 sets of 6 @ 20lbs
Rope curl; 30/10 (warm up) 35/10, 35/8, 35/9
Abs; 4 sets of 15
Cardio; 30 mins elliptical
*I hate when my mind is not on my workouts (good way to get hurt). Am seeing some changes in my lats and the front of my shoulders, they're really starting to pop. The work that Dr. Brett and the team at Align Life are doing a great job putting me back together, like Humpty Dumpty.
Saturday, March 13, 2010
Fri. 3/12 Intervals, and Sat. 3/13 Legs
Fri. 3/12 Intervals
5 min warm up
10 - 1 min intervals
15 min cool down
Sat. 3/13 Legs
15 min warm up
Leg ext. 130/10 (warm up) 175/9, 175/9
Front squat; 50/8, 50/8 (warm up) 60/8, 70/8, 80/6, 80/6
Sumo db squat; 65/10 (warm up) 75/10, 80/10, 80/10
Db step ups; 3 sets of 10 @ 40lbs
Calf singles; 5 sets of 20 @ 180lbs
15 min cool down
*Feeling great today after yesterdays hour massage and a day off from work (due to my mom having surgery) Took the camera to the gym, had a friend of my take pictures of me doing front squats, check forum. Which was done after my regular workout, cause she was being trained. I was suprised I still had the energy to do 6 reps w/90lbs (not including the bar).
5 min warm up
10 - 1 min intervals
15 min cool down
Sat. 3/13 Legs
15 min warm up
Leg ext. 130/10 (warm up) 175/9, 175/9
Front squat; 50/8, 50/8 (warm up) 60/8, 70/8, 80/6, 80/6
Sumo db squat; 65/10 (warm up) 75/10, 80/10, 80/10
Db step ups; 3 sets of 10 @ 40lbs
Calf singles; 5 sets of 20 @ 180lbs
15 min cool down
*Feeling great today after yesterdays hour massage and a day off from work (due to my mom having surgery) Took the camera to the gym, had a friend of my take pictures of me doing front squats, check forum. Which was done after my regular workout, cause she was being trained. I was suprised I still had the energy to do 6 reps w/90lbs (not including the bar).
Thursday, March 11, 2010
Wed. 3/10 and Thurs. 3/11 Deltls and Triceps
Wed. 3/10 Sick day
Thurs. 3/11
Seated bar press; 50/8, 70/8 (warm up) 80/8, 90/8, 90/6
Seated side laterals; 40/10 (warm up) 45/10, 50/9, 50/8
Db front raise; 10/12 (warm up) 15/12, 15/12, 20/10
Triceps press; 40/10, 40/10 (warm up) 45/10, 45/10, 45/10, 50/7
Db ext. 30/10 (warm up) 35/12, 35/12, 35/10
Abs; 8 sets of 15-20 upper abs
Cardio; 30 min elliptical
*After feeling lousy Tuesday afternoon and into the evening, taking Joe's advice I took Wed. off to sleep in and try to recover. Not 100% yet but, getting better, well enough to hit the gym this morning.
Thurs. 3/11
Seated bar press; 50/8, 70/8 (warm up) 80/8, 90/8, 90/6
Seated side laterals; 40/10 (warm up) 45/10, 50/9, 50/8
Db front raise; 10/12 (warm up) 15/12, 15/12, 20/10
Triceps press; 40/10, 40/10 (warm up) 45/10, 45/10, 45/10, 50/7
Db ext. 30/10 (warm up) 35/12, 35/12, 35/10
Abs; 8 sets of 15-20 upper abs
Cardio; 30 min elliptical
*After feeling lousy Tuesday afternoon and into the evening, taking Joe's advice I took Wed. off to sleep in and try to recover. Not 100% yet but, getting better, well enough to hit the gym this morning.
Tuesday, March 9, 2010
Tues. 3/9 Back and hammies
Wide lat pull down: 110/8, 110/8 (warm up) 120/8, 125/6, 125/5
High row; 120/8, 120/8 (warm up) 130/8, 130/8, 140/7
Db bench row; 40/10 (warm up) 3 sets of 10 @ 45lbs
Db pullover; 3 sets of 12 @ 35lbs
Leg curl; 100/10, 100/10 (warm up) 110/10, 110/8, 110/10
Cardio; 30 mins elliptical
*Cold vs. Michelle - cold won today, it tapped into my energy and strength this morning. So I lightened up the loads a bit and focused on hitting each rep. Don't know if was a good thing but, I did sweat a little more than usual while I was lifting.
High row; 120/8, 120/8 (warm up) 130/8, 130/8, 140/7
Db bench row; 40/10 (warm up) 3 sets of 10 @ 45lbs
Db pullover; 3 sets of 12 @ 35lbs
Leg curl; 100/10, 100/10 (warm up) 110/10, 110/8, 110/10
Cardio; 30 mins elliptical
*Cold vs. Michelle - cold won today, it tapped into my energy and strength this morning. So I lightened up the loads a bit and focused on hitting each rep. Don't know if was a good thing but, I did sweat a little more than usual while I was lifting.
Monday, March 8, 2010
Mon. 3/8 Chest and biceps
Incline db press; 40/8, 45/8 (warm up) 50/8, 50/6, 50/6
Flat bar; 50/10 (warm up) 65/10, 70/8, 70/8
Dips; 16, 14, 11
Bb curls; 20/6, 20/6 (warm up) 25/4, 25/4, 25/3
Rope curl; 30/10 (warm up) 35/8, 35/8, 35/9
Cardio; 30 mins treadmill, 3.3 speed, 3.0 incline
*Bar weight not included in workouts, I wanted to switch to push ups but, with a runny nose, not a good idea. Dips were assisted. Whatever in is the cold medicine that is giving me the extra boost in strength should be bottled separately.
Flat bar; 50/10 (warm up) 65/10, 70/8, 70/8
Dips; 16, 14, 11
Bb curls; 20/6, 20/6 (warm up) 25/4, 25/4, 25/3
Rope curl; 30/10 (warm up) 35/8, 35/8, 35/9
Cardio; 30 mins treadmill, 3.3 speed, 3.0 incline
*Bar weight not included in workouts, I wanted to switch to push ups but, with a runny nose, not a good idea. Dips were assisted. Whatever in is the cold medicine that is giving me the extra boost in strength should be bottled separately.
Sunday, March 7, 2010
Sun. 3/7 Legs
15 min warm up)
Leg ext. 120/10 (warm up) 160/10, 175/10
Front squat; 0/20, 20/10 (warm up) 50/8, 60/8, 70/6, 80/4
Sumo db squat; 55/10 (warm up) 65/10, 75/10, 80/10
Db step up; 45/10, 45/10, 45/8
Calf single raise; 4 sets of 20 @ 45lbs
Abs; 8 sets of 15-20
15 min cool down
*After 15 min warm up I did my 2 front squat warm up before leg ext. (great idea, worked well for me). Front squats done free standing instead of smith machine and the weight don't include the weigh of the bar. Calf raises were done with db's with a 25lbs bar weight on the floor. My cold symptoms that started Fri. nite turned into a cold, seems like everyone is getting sick. For someone who does not take medicine of any kind, I took some cold medicine this morning to get through my workout. It's amazing what it can do for your workout, a little extra strength. I plan on pushing through this the best that I can.
Leg ext. 120/10 (warm up) 160/10, 175/10
Front squat; 0/20, 20/10 (warm up) 50/8, 60/8, 70/6, 80/4
Sumo db squat; 55/10 (warm up) 65/10, 75/10, 80/10
Db step up; 45/10, 45/10, 45/8
Calf single raise; 4 sets of 20 @ 45lbs
Abs; 8 sets of 15-20
15 min cool down
*After 15 min warm up I did my 2 front squat warm up before leg ext. (great idea, worked well for me). Front squats done free standing instead of smith machine and the weight don't include the weigh of the bar. Calf raises were done with db's with a 25lbs bar weight on the floor. My cold symptoms that started Fri. nite turned into a cold, seems like everyone is getting sick. For someone who does not take medicine of any kind, I took some cold medicine this morning to get through my workout. It's amazing what it can do for your workout, a little extra strength. I plan on pushing through this the best that I can.
Friday, March 5, 2010
Fri. 3/5 Delts and triceps
Seated bar press; 50/8, 50/8 (warm up) 70/8, 80/8, 90/6
Seated side lateral; 40/10 (warm up) 45/10, 50/7, 50/8
Db front raise; 15/12 (warm up) 3 sets of 10 @ 20lbs
Triceps bar press; 40/10, 45/10 (warm up) 50/10, 50/10, 55/7
Db ext; 30/12 (warm up) 35/12, 40/10, 40/10
Cardio; 30 mins elliptical
Seated side lateral; 40/10 (warm up) 45/10, 50/7, 50/8
Db front raise; 15/12 (warm up) 3 sets of 10 @ 20lbs
Triceps bar press; 40/10, 45/10 (warm up) 50/10, 50/10, 55/7
Db ext; 30/12 (warm up) 35/12, 40/10, 40/10
Cardio; 30 mins elliptical
Thursday, March 4, 2010
Thurs. 3/4 Back and Hammies
Wide lat pull down; 110/8, 110/8 (warm up) 130/5, 130/6, 130/4
High row; 120/8, 130/8 (warm up) 140/8, 150/6, 150/6
Db bench row; 50/10 (warm up) 55/8, 55/10, 55/9
Db pullover; 3 sets of 10 @ 40lbs
Seated leg curl; 100/10, 100/10 (warm up) 110/10. 115/10, 120/10
Abs, floor crunch; 4 sets of 20
weighted crunch; 4 sets of 12 @ 40lbs
*Energy and strength was very good. After another gym member and friend commented on my triceps, I had to take a look for myself this morning. Seeing more definition in my back, shoulders and triceps. Yeah, Baby!
High row; 120/8, 130/8 (warm up) 140/8, 150/6, 150/6
Db bench row; 50/10 (warm up) 55/8, 55/10, 55/9
Db pullover; 3 sets of 10 @ 40lbs
Seated leg curl; 100/10, 100/10 (warm up) 110/10. 115/10, 120/10
Abs, floor crunch; 4 sets of 20
weighted crunch; 4 sets of 12 @ 40lbs
*Energy and strength was very good. After another gym member and friend commented on my triceps, I had to take a look for myself this morning. Seeing more definition in my back, shoulders and triceps. Yeah, Baby!
Wednesday, March 3, 2010
Wed. 3/3 Chest and Biceps
Incline db press; 40/8, 40/8 (warm up) 50/6, 50/6, 50/6
Flat bar; 50/10 (warm up) 60/10, 60/10, 60/8
Dips w/ assist; 15, 12, 10
Bb curl; 20/6, 25/6 (warm up) 25/6, 30/4, 30/4
Rope curl; 30/10 (warm up) 35/9, 35/10, 35/9
*Kinda surprised myself that I was able to push 50's on incline press, as I am feeling a little low on energy. The bb curls that I did at LA Fitness last Saturday had pre weighted bb and the weight must have included the weight of the bar. Today I noticed a girl doing db walking lunges (all wrong) she was loosing her balance, and bent over. I asked if she would like some advice to get the most out of the workout. She said, "Sure" (though it didn't look like she was interested), so I showed her the correct way. She said, "Thanks" and I went on my way. I hate to see someone doing their workouts the wrong way and not get the most out of their workouts.
Flat bar; 50/10 (warm up) 60/10, 60/10, 60/8
Dips w/ assist; 15, 12, 10
Bb curl; 20/6, 25/6 (warm up) 25/6, 30/4, 30/4
Rope curl; 30/10 (warm up) 35/9, 35/10, 35/9
*Kinda surprised myself that I was able to push 50's on incline press, as I am feeling a little low on energy. The bb curls that I did at LA Fitness last Saturday had pre weighted bb and the weight must have included the weight of the bar. Today I noticed a girl doing db walking lunges (all wrong) she was loosing her balance, and bent over. I asked if she would like some advice to get the most out of the workout. She said, "Sure" (though it didn't look like she was interested), so I showed her the correct way. She said, "Thanks" and I went on my way. I hate to see someone doing their workouts the wrong way and not get the most out of their workouts.
Tuesday, March 2, 2010
Mon. 3/1 Cardio and Tues. 3/2 Legs
Mon. 3/1 Intervals
5 min warm up
10 - 1 min intervals
10 min cool down
Tues. 3/2 Legs
15 min warm up
Leg ext. 100/15 (warm up) 150/10, 165/10
Front squat; 20/12, 30/12 (warm up) 40/10, 50/10, 50/8, 50/10
Sumo db squat; 50/10 (warm up) 5/10, 60/10, 65/10
Db step ups; 3 sets of 10 ea. @ 35lbs
Calf raise singles; 90/15, 110/15, 110/15, 110/15
15 min cool down
*Front squats done on smith machine and calf raises were done on the leg press. Be busy working out, working, rehab on my neck and back, and working on my web site, which you can Google "michellebrickhousebothun.com"
5 min warm up
10 - 1 min intervals
10 min cool down
Tues. 3/2 Legs
15 min warm up
Leg ext. 100/15 (warm up) 150/10, 165/10
Front squat; 20/12, 30/12 (warm up) 40/10, 50/10, 50/8, 50/10
Sumo db squat; 50/10 (warm up) 5/10, 60/10, 65/10
Db step ups; 3 sets of 10 ea. @ 35lbs
Calf raise singles; 90/15, 110/15, 110/15, 110/15
15 min cool down
*Front squats done on smith machine and calf raises were done on the leg press. Be busy working out, working, rehab on my neck and back, and working on my web site, which you can Google "michellebrickhousebothun.com"
Subscribe to:
Posts (Atom)