Slight in. bar press; 30/12, 40/8 (warm up) 60/8, 60/6, 60/7
In. iso press; 50/10 (warm up) 60/10, 65/8, 65/6
Db flat fly; 15/12, 20/12, 20/12
In. db curl; 20/8, 20/8 (warm up) 25/6, 25/6, 25/6
Cable curl; 15/12 (warm up) 20/10, 20/10, 20/8
Cardio; 30 mins. elliptical
*Seen an old friend yesterday at the farmers market (picked up fresh picked romaine, spinach, and cucumber) and she told me that I look much tighter than I did last year. Starting to feel thinner as the pants that I wear to do legs are starting to fall down and my work pants are getting baggier. Taking the day off tomorrow, not cause it's a holiday but, I need to rest my rib. Hamstrings and triceps on Tuesday.
Sunday, May 30, 2010
Saturday, May 29, 2010
Fri. 5/28 Intervals & Sat. 5/29 Legs
Fri. 5/28
5 min. warm up
15 - 1 min. intervals
10 min. cool down
Sat. 5/29
10 min. warm up
Leg press; 320/8, 320/8 (warm up) 360/8, 450/6, 450/6, 450/7
Hack squat; 90/10 (warm up) 3 sets of 10 @ 140lbs.
Sissy squat; 5/20 (warm up) 3 sets of 15 @ 10lbs.
Single leg ext. 3 sets of 12 each @ 55lbs
Calf, heavy; 5 sets of 20 @ 270lbs
Abs; 6 sets of 15
*After trying to workout through this rib injury all week, Joe suggested that I get some rest. I am such a hard headed person that I will train as long as I can breath, it's just who I am. Maybe it's the Marine Blood that my father pass down to me. So on Joe's advice, to start I will not be doing any training that causes it to hurt. So you will see different workouts and no back or shoulder training this week. That also means no yard work at Mom's house.
*My little baby (15year old dog named, Foxy) had a seizure Thurs. night. See had the look of fear in her eyes has I sat down on the floor with her. The first time she had one the vet said, as long as she is not having them on a weekly basis, there is nothing they can do. Foxy is a 3 year old in a 15 year old body, loves to play and bounch around the apartment and rough house with the cat. I dread the day when she leaves me.
5 min. warm up
15 - 1 min. intervals
10 min. cool down
Sat. 5/29
10 min. warm up
Leg press; 320/8, 320/8 (warm up) 360/8, 450/6, 450/6, 450/7
Hack squat; 90/10 (warm up) 3 sets of 10 @ 140lbs.
Sissy squat; 5/20 (warm up) 3 sets of 15 @ 10lbs.
Single leg ext. 3 sets of 12 each @ 55lbs
Calf, heavy; 5 sets of 20 @ 270lbs
Abs; 6 sets of 15
*After trying to workout through this rib injury all week, Joe suggested that I get some rest. I am such a hard headed person that I will train as long as I can breath, it's just who I am. Maybe it's the Marine Blood that my father pass down to me. So on Joe's advice, to start I will not be doing any training that causes it to hurt. So you will see different workouts and no back or shoulder training this week. That also means no yard work at Mom's house.
*My little baby (15year old dog named, Foxy) had a seizure Thurs. night. See had the look of fear in her eyes has I sat down on the floor with her. The first time she had one the vet said, as long as she is not having them on a weekly basis, there is nothing they can do. Foxy is a 3 year old in a 15 year old body, loves to play and bounch around the apartment and rough house with the cat. I dread the day when she leaves me.
Thursday, May 27, 2010
Thurs. 5/27 Shoulders and Triceps
Seated side lateral; 30/12, 40/8 (warm up) 45/8, 45/6, 45/8
Bb shrug; 50/10 (warm up) 70/10, 80/10, 80/9
High in. db press; 10/15 (warm up) 15/15, 15/15, 15/15
Weighted dips; 40/25, 50/20, 50/20, 50/20
Rope; 20/12 (warm up) 25/12, 25/12, 30/10
Cardio; 30 mins. cybex
I'm still trucking along, working through this boo boo and tring not to push it too hard. It was feeling pretty good on Tuesday till someone decided to poke me in the side where the injury is. Oh well, not that I can put a posted note on me. Getting adjusted and a massage tomorrow after work, hope it helps.
Bb shrug; 50/10 (warm up) 70/10, 80/10, 80/9
High in. db press; 10/15 (warm up) 15/15, 15/15, 15/15
Weighted dips; 40/25, 50/20, 50/20, 50/20
Rope; 20/12 (warm up) 25/12, 25/12, 30/10
Cardio; 30 mins. cybex
I'm still trucking along, working through this boo boo and tring not to push it too hard. It was feeling pretty good on Tuesday till someone decided to poke me in the side where the injury is. Oh well, not that I can put a posted note on me. Getting adjusted and a massage tomorrow after work, hope it helps.
Wednesday, May 26, 2010
Wed. 5/26 Back and Hamstrings
Lat pull under; 70/10, 85/10 (warm up) 100/8, 100/10, 100/10
T bar row; 25/20, 35/20 (warm up) 40/24, 40/20, 40/20
Straight bar pull down; 30/15 (warm up) 35/12, 35/14, 35/12
Close low row; 55/14, 70/10, 70/10
Seated leg curl; 70/20, 70/15 (warm up) 80/17, 80/19, 80/15
Abs; 6 sets of 12-20 reps
Cardio; 30 mins. elliptical
*Kept the weights on the low side but, hit higher reps or failure. Had to bail on the db deads, I even tried bb deads. So I replaced it with straight arm pull downs, even doing certain ab workouts hurt. Damn this sucks!!!
T bar row; 25/20, 35/20 (warm up) 40/24, 40/20, 40/20
Straight bar pull down; 30/15 (warm up) 35/12, 35/14, 35/12
Close low row; 55/14, 70/10, 70/10
Seated leg curl; 70/20, 70/15 (warm up) 80/17, 80/19, 80/15
Abs; 6 sets of 12-20 reps
Cardio; 30 mins. elliptical
*Kept the weights on the low side but, hit higher reps or failure. Had to bail on the db deads, I even tried bb deads. So I replaced it with straight arm pull downs, even doing certain ab workouts hurt. Damn this sucks!!!
Tuesday, May 25, 2010
Mon. 5/24 Legs and Tues. 5/25 Chest & Biceps
Mon. 5/24
10 min warm up
Leg press; 270/8, 270/8 (warm up) 360/8, 450/8, 450/8, 450/8
Smith squat; 50/10 (warm up) 60/10, 60/10, 65/10
Sissy squat; 10/15 (warm up) 15/15, 15/17, 15/15
Bar lunge; 3 sets of 10 @ 25lbs
Calf, heavy; 90/15, 4 sets of 15 @ 110lbs
10 min cool down
Tues. 5/25
Slight in. bar press; 50/8, 50/8 (warm up)55/8, 55/6, 55/7
In. db press; 50/10 (warm up) 55/10, 55/10, 60/9
Cable flat fly; 10/12, 15/12, 15/12
In. db curl; 20/8, 20/8 (warm up) 25/6, 25/7, 25/7
Cable curl; 15/12 (warm up) 17.5/12, 17.5/12, 17.5/12
Cardio; 30 mins. cybex
*Legs were still sore from Sat. boxing workout, lawn clean up and speed mowing (rain clouds were coming in) so I didn't hit the 500lbs on the press. Apparently the rib injury is going to take longer to heal than I thought and is effecting my workouts a smig. I had to lower the weight a little so it's not so painful, just uncomfortable. Tomorrows back workout should be interesting. It is only painful when I am pulling, raising my arm over my head, or pressure by laying on it.
10 min warm up
Leg press; 270/8, 270/8 (warm up) 360/8, 450/8, 450/8, 450/8
Smith squat; 50/10 (warm up) 60/10, 60/10, 65/10
Sissy squat; 10/15 (warm up) 15/15, 15/17, 15/15
Bar lunge; 3 sets of 10 @ 25lbs
Calf, heavy; 90/15, 4 sets of 15 @ 110lbs
10 min cool down
Tues. 5/25
Slight in. bar press; 50/8, 50/8 (warm up)55/8, 55/6, 55/7
In. db press; 50/10 (warm up) 55/10, 55/10, 60/9
Cable flat fly; 10/12, 15/12, 15/12
In. db curl; 20/8, 20/8 (warm up) 25/6, 25/7, 25/7
Cable curl; 15/12 (warm up) 17.5/12, 17.5/12, 17.5/12
Cardio; 30 mins. cybex
*Legs were still sore from Sat. boxing workout, lawn clean up and speed mowing (rain clouds were coming in) so I didn't hit the 500lbs on the press. Apparently the rib injury is going to take longer to heal than I thought and is effecting my workouts a smig. I had to lower the weight a little so it's not so painful, just uncomfortable. Tomorrows back workout should be interesting. It is only painful when I am pulling, raising my arm over my head, or pressure by laying on it.
Saturday, May 22, 2010
Sat. 5/22 Shoulders and Triceps
Seated side lateral; 20/15, 40/8 (warm up) 3 sets of 8 @ 50lbs
Bb shrug; 40/10 (warm up) 50/10, 55/10, 55/10
Hi in. db press; 10/15 (warm up) 15/15, 20/15, 20/12
Dips; 40/20, 40/20, 40/22, 40/20
Rope press; 20/12 (warm up) 25/12, 25/12, 30/10
Cardio; 1 hr. boxing class (consisting of jump roping, shadow boxing, heavy bag and pad work)
*Was still sore from yesterday's popped rib head but, I did ok with the workouts. Felt it more during the hi in. db press, so I kept it light and increased the reps. Game plan is to attend the boxing class every 2 weeks till the competition. I then continued my day by cleaning up my mom's yard and cutting the grass, busy day. Tomorrow is a day off from training, time to rest and recover.
Bb shrug; 40/10 (warm up) 50/10, 55/10, 55/10
Hi in. db press; 10/15 (warm up) 15/15, 20/15, 20/12
Dips; 40/20, 40/20, 40/22, 40/20
Rope press; 20/12 (warm up) 25/12, 25/12, 30/10
Cardio; 1 hr. boxing class (consisting of jump roping, shadow boxing, heavy bag and pad work)
*Was still sore from yesterday's popped rib head but, I did ok with the workouts. Felt it more during the hi in. db press, so I kept it light and increased the reps. Game plan is to attend the boxing class every 2 weeks till the competition. I then continued my day by cleaning up my mom's yard and cutting the grass, busy day. Tomorrow is a day off from training, time to rest and recover.
Friday, May 21, 2010
Fri. 5/21 Back and Hamstrings
Lat pull under; 75/12, 85/10 (warm up) 100/8, 110/8, 120/8
T bar row; 70/10, 70/8 (warm up) 90/8, 100/8, 110/7
Db deads; 60/10 (warm up) 70/10, 80/8, 80/7
High close row; 90/12, 90/10, 90/10
Seated leg curl; 70/25, 77/20 (warm up) 80/15, 80/17, 80/16
*After warming up and stretching between sets during lat pull under and T bar row, I started feeling some tightness on the right/lower side of my back. It just got worse during db deads but, of course being me I pushed through it. Good thing today was adjustment day; Dr. Brett looked at my back and noticed a swollen, discolored area. He gave it a medical name but, in english I popped a rib head. Can you say OUCH!!! He patched me back up and I was told to iced it and I should feel better in a day or two. Should make shoulders and triceps interesting tomorrow.
T bar row; 70/10, 70/8 (warm up) 90/8, 100/8, 110/7
Db deads; 60/10 (warm up) 70/10, 80/8, 80/7
High close row; 90/12, 90/10, 90/10
Seated leg curl; 70/25, 77/20 (warm up) 80/15, 80/17, 80/16
*After warming up and stretching between sets during lat pull under and T bar row, I started feeling some tightness on the right/lower side of my back. It just got worse during db deads but, of course being me I pushed through it. Good thing today was adjustment day; Dr. Brett looked at my back and noticed a swollen, discolored area. He gave it a medical name but, in english I popped a rib head. Can you say OUCH!!! He patched me back up and I was told to iced it and I should feel better in a day or two. Should make shoulders and triceps interesting tomorrow.
Thursday, May 20, 2010
Thurs. 5/20 Chest and Biceps
Slight in. bar press; 20/12, 40/8 (warm up) 50/8, 60/6, 60/7
In. db press; 20/10 (warm up) 25/10, 35/10, 35/8
Cable flat fly; 15/12, 20/10, 20/10
In. db curl; 20/8, 25/6 (warm up) 30/6, 35/4, 30/6
Cable curl; 15/10 (warm up) 20/10, 20/10, 20/8
Cardio; 30 min. cybex
*Started feeling the leg workout when I went to bed last night. Holy Crap! is was hard to start cardio but, I know that I will not be able to do it tomorrow as my quads and glutes will be even more sore. Plan on going to my old boxing coach's gym and participate in his cardio kickboxing class that he teaches on Saturday. Of course, this will be done after my shoulder/triceps workout.
In. db press; 20/10 (warm up) 25/10, 35/10, 35/8
Cable flat fly; 15/12, 20/10, 20/10
In. db curl; 20/8, 25/6 (warm up) 30/6, 35/4, 30/6
Cable curl; 15/10 (warm up) 20/10, 20/10, 20/8
Cardio; 30 min. cybex
*Started feeling the leg workout when I went to bed last night. Holy Crap! is was hard to start cardio but, I know that I will not be able to do it tomorrow as my quads and glutes will be even more sore. Plan on going to my old boxing coach's gym and participate in his cardio kickboxing class that he teaches on Saturday. Of course, this will be done after my shoulder/triceps workout.
Wednesday, May 19, 2010
Tues. 5/18 Intervals and Wed 5/19 Legs
Tues. 5/18
5 min. warm up
10 - 1 min. intervals
10 min. cool down
Abs. 5 sets of 25 obliques
Wed. 5/19
10 min. warm up
Leg press; 270/8, 360/8 (warm up) 450/8, 500/6, 500/6, 500/6
Smith machine squat; 50/10 (warm up) 70/10, 90/10, 100/10
Sissy squat; 5/20 (warm up) 10/15, 10/16, 10/17
Bar lunge; 3 sets of 10 each @ 20lbs
Calf, heavy; 5 sets of 15 @ 110lbs (3 positions)
10 min cool down
*I really enjoy this workout and am thrilled to be able to do it again as it really kicks my butt by the time I am finished. Hopefully this is the last time that I will be using the smith machine for squats. Almost went over board on the weight load for the leg press, tried 500 off the bat after warm up and had to cut it back for a set.
5 min. warm up
10 - 1 min. intervals
10 min. cool down
Abs. 5 sets of 25 obliques
Wed. 5/19
10 min. warm up
Leg press; 270/8, 360/8 (warm up) 450/8, 500/6, 500/6, 500/6
Smith machine squat; 50/10 (warm up) 70/10, 90/10, 100/10
Sissy squat; 5/20 (warm up) 10/15, 10/16, 10/17
Bar lunge; 3 sets of 10 each @ 20lbs
Calf, heavy; 5 sets of 15 @ 110lbs (3 positions)
10 min cool down
*I really enjoy this workout and am thrilled to be able to do it again as it really kicks my butt by the time I am finished. Hopefully this is the last time that I will be using the smith machine for squats. Almost went over board on the weight load for the leg press, tried 500 off the bat after warm up and had to cut it back for a set.
Monday, May 17, 2010
Mon. 5/17 Shoulders and Triceps
Db seated side lateral; 15/10 (warm up) 3 sets of 10 @ 20lbs
Db front raise; 15/12 (warm up) 20/12, 20/12, 25/10
Seated bar press; 50/10, 50/8 (warm up) 70/8, 80/6, 80/6
Triceps press; 30/12, 35/10 (warm up) 40/10, 42.5/10, 47.5/10
Triceps ext.; 65/12 (warm up) 70/12, 70/12, 75/9
Pm cardio; 30 mins cybex
*I was really pressed for time this morning as I had to be at the court house by 8:30am as Jury #8. So I had to move seated bar press as the third workout and do my cardio in the evening. As for the "Jury Thing" I was moved up to Jury Foreman, and after a 4 hour deliberation, the case ended up being a mistrial (hung jury). Very interesting, case kinda messed with my meals (glad I was able to bring all my meals with me) and I couldn't drink the amount of water I should have. I was really glad I was chosen to hear a criminal case.
Db front raise; 15/12 (warm up) 20/12, 20/12, 25/10
Seated bar press; 50/10, 50/8 (warm up) 70/8, 80/6, 80/6
Triceps press; 30/12, 35/10 (warm up) 40/10, 42.5/10, 47.5/10
Triceps ext.; 65/12 (warm up) 70/12, 70/12, 75/9
Pm cardio; 30 mins cybex
*I was really pressed for time this morning as I had to be at the court house by 8:30am as Jury #8. So I had to move seated bar press as the third workout and do my cardio in the evening. As for the "Jury Thing" I was moved up to Jury Foreman, and after a 4 hour deliberation, the case ended up being a mistrial (hung jury). Very interesting, case kinda messed with my meals (glad I was able to bring all my meals with me) and I couldn't drink the amount of water I should have. I was really glad I was chosen to hear a criminal case.
Sunday, May 16, 2010
Sun. 5/16 Back and Hamstrings
Wide lat pull down; 90/10, 100/8 (warm up) 110/8, 115/7, 120/6
Deadlifts; 90/8, 100/8 (warm up) 140/7, 140/8, 150/7
Db bench row; 35/10 (warm up) 40/10, 40/10, 45/8
Db pull over; 3 sets of 12 @ 40lbs
Leg curl; 110/10 110/10 (warm up) 120/10, 120/10, 120/7
Cardio; 30 mins elliptical
*There is a difference between a day off from training but, having to go to work and not having to go to work. Yesterday was that day for me and it FELT GREAT. Saturdays are my only day off from work so, I try to make the best of it. The powerlifting event ended about 1pm so I took my time driving home as I knew I would make it back in time to hit the gym (closes at 5pm). What a beautiful day for a drive, Ringling Bros. were in town and so were the protesters. Went through some interesting and some "God I need to get out of here" neighborhoods. Well, enough rambling on about my day as I now have to leave to head up to mom's house to cut the grass. Back to reality...
Deadlifts; 90/8, 100/8 (warm up) 140/7, 140/8, 150/7
Db bench row; 35/10 (warm up) 40/10, 40/10, 45/8
Db pull over; 3 sets of 12 @ 40lbs
Leg curl; 110/10 110/10 (warm up) 120/10, 120/10, 120/7
Cardio; 30 mins elliptical
*There is a difference between a day off from training but, having to go to work and not having to go to work. Yesterday was that day for me and it FELT GREAT. Saturdays are my only day off from work so, I try to make the best of it. The powerlifting event ended about 1pm so I took my time driving home as I knew I would make it back in time to hit the gym (closes at 5pm). What a beautiful day for a drive, Ringling Bros. were in town and so were the protesters. Went through some interesting and some "God I need to get out of here" neighborhoods. Well, enough rambling on about my day as I now have to leave to head up to mom's house to cut the grass. Back to reality...
Friday, May 14, 2010
Fri. 5/14 Chest and Biceps
Incline db press; 35/12, 40/8 (warm up) 50/7, 45/8, 45/8
Flat bar press; 60/10 (warm up) 70/8, 75/8, 75/8
Push up on medicine ball; 16, 14,11
Bb curl; 15/6, 20/6 (warm up) 25/6, 30/4, 30/5
Rope curl; 35/10 (warm up) 40/10, 40/10, 42.5/10
Evening cardio; 30 mins. cybex
*Biceps strength is really improving, I think hanging on the pull up rack to stretch out mu back and shoulders and pulling my self slightly has helped. Going to start doing my cardio in the evening when I can, don't know how beneficial it will be but, I don't think it would hurt. Off day tomorrow, maybe cardio if I have time as I will be heading down to Bordentown, NJ to support team mate Dwayne who is competition in a powerlifting event. This will be my first one though, I do watch Worlds Strongest Man every year on t.v.
Flat bar press; 60/10 (warm up) 70/8, 75/8, 75/8
Push up on medicine ball; 16, 14,11
Bb curl; 15/6, 20/6 (warm up) 25/6, 30/4, 30/5
Rope curl; 35/10 (warm up) 40/10, 40/10, 42.5/10
Evening cardio; 30 mins. cybex
*Biceps strength is really improving, I think hanging on the pull up rack to stretch out mu back and shoulders and pulling my self slightly has helped. Going to start doing my cardio in the evening when I can, don't know how beneficial it will be but, I don't think it would hurt. Off day tomorrow, maybe cardio if I have time as I will be heading down to Bordentown, NJ to support team mate Dwayne who is competition in a powerlifting event. This will be my first one though, I do watch Worlds Strongest Man every year on t.v.
Thursday, May 13, 2010
Wed. 5/12 Intervals & Thurs. 5/14 Legs
Wed 5/12
5 min warm up
11 - 1 min intervals
10 min cool down
* I swear, that the owner of the gym loves to make me freeze to death. I get on my favorite piece of interval equipment, he turns on the A/C. Then I get off, and he turns off the A/C. You would think he would know that I don't like the cold air hitting my back when I put an extra shirt on.
Thurs. 5/13
10 min warm up
Leg ext.; 150/10 (warm up) 165/9, 165/9
Front squat; 50/8, 60/8 (warm up) 70/8, 80/8, 90/8, 90/6
Db sumo squat; 70/10 (warm up) 90/10, 95/10, 100/10
Glute press; 3 sets of 10 @ 120lbs
Calf single raise; 5 sets of 15 @ 90lbs
Abs; 5 sets of 15 @ 60lbs weighted crunch
*Boy, were my hamstrings sore yesterday. Made it hard to sit on my chair at work. Couldn't walk away from the db sumo without hitting 100lbs. Love using the glute press machine, as I can really focus on working my glutes.
5 min warm up
11 - 1 min intervals
10 min cool down
* I swear, that the owner of the gym loves to make me freeze to death. I get on my favorite piece of interval equipment, he turns on the A/C. Then I get off, and he turns off the A/C. You would think he would know that I don't like the cold air hitting my back when I put an extra shirt on.
Thurs. 5/13
10 min warm up
Leg ext.; 150/10 (warm up) 165/9, 165/9
Front squat; 50/8, 60/8 (warm up) 70/8, 80/8, 90/8, 90/6
Db sumo squat; 70/10 (warm up) 90/10, 95/10, 100/10
Glute press; 3 sets of 10 @ 120lbs
Calf single raise; 5 sets of 15 @ 90lbs
Abs; 5 sets of 15 @ 60lbs weighted crunch
*Boy, were my hamstrings sore yesterday. Made it hard to sit on my chair at work. Couldn't walk away from the db sumo without hitting 100lbs. Love using the glute press machine, as I can really focus on working my glutes.
Tuesday, May 11, 2010
Tues. 5/11 Shoulders and Triceps
Seated bar press; 50/8, 60/8 (warm up) 70/8, 90/8, 100/6
Db seated side lateral; 15/10 (warm up) 3 sets of 10 @ 20lbs
Db front raise; 10/12 (warm up) 15/12, 15/12,20/12
Tricep press; 30/10, 30/10 (warm up) 35/10, 40/10, 40/10
Tricep ext.; 65/12 (warm up) 70/12, 70/12, 70/10
Cardio; 30 min. cybex
*Started going to bed at 8pm to read my favorite book, thought it might help with my energy level in the morning. Well it worked this morning, good energy. Upper back was a little sore this morning that least it over took the soreness of my chest from the day before. Intervals and rest tomorrow, looking foward to watching Dwayne kick some butt on Saturday. Go Dwayne, Go!!!
Db seated side lateral; 15/10 (warm up) 3 sets of 10 @ 20lbs
Db front raise; 10/12 (warm up) 15/12, 15/12,20/12
Tricep press; 30/10, 30/10 (warm up) 35/10, 40/10, 40/10
Tricep ext.; 65/12 (warm up) 70/12, 70/12, 70/10
Cardio; 30 min. cybex
*Started going to bed at 8pm to read my favorite book, thought it might help with my energy level in the morning. Well it worked this morning, good energy. Upper back was a little sore this morning that least it over took the soreness of my chest from the day before. Intervals and rest tomorrow, looking foward to watching Dwayne kick some butt on Saturday. Go Dwayne, Go!!!
Monday, May 10, 2010
Mon. 5/10 Back and Hammies
Wide lat pull down; 90/10, 90/8 (warm up) 110/8, 130/8, 130/8
Deadlifts; 90/8, 90/8 (warm up) 140/8, 140/8, 140/8
Db bench row; 30/10 (warm up) 35/10, 35/10, 40/8
Db pull over; 3 sets of 12 @ 40lbs
Seated leg curl; 110/10, 110/10 (warm up) 115/10, 120/10, 120/10
*Baby it's cold outside, pulled out the winter coat this morning and pretty much froze at work most of the day. Decided to use the hooks just for deadlifts, I was getting disappointed when I could keep my grip.
Deadlifts; 90/8, 90/8 (warm up) 140/8, 140/8, 140/8
Db bench row; 30/10 (warm up) 35/10, 35/10, 40/8
Db pull over; 3 sets of 12 @ 40lbs
Seated leg curl; 110/10, 110/10 (warm up) 115/10, 120/10, 120/10
*Baby it's cold outside, pulled out the winter coat this morning and pretty much froze at work most of the day. Decided to use the hooks just for deadlifts, I was getting disappointed when I could keep my grip.
Sunday, May 9, 2010
Sun. 5/9 Chest and Biceps
Incline db press; 35/8, 35/8 (warm up) 45/8, 50/5, 45/8
Flat bar press; 50/10 (warm up) 70/10, 75/8, 75/8
Push ups on medicine ball; 15, 12, 12
Bb curl; 15/6, 15/6 (warm up) 20/6, 25/6, 30/4
Rope curl; 35/10 (warm up) 40/10, 40/10, 45/9
Abs; 4 sets of 20 bench crunch
4 sets of 20 weighted floor crunch @ 25lbs
Cardio; 30 mins stepper
*Felt like I could up the weights on db press and bb curl, wishful thinking. I completely exhausted myself the past 2 days, seems to be taking hours to get my energy back. Was tempted to take the elevator instead of the stairs to get out of the gym.
Flat bar press; 50/10 (warm up) 70/10, 75/8, 75/8
Push ups on medicine ball; 15, 12, 12
Bb curl; 15/6, 15/6 (warm up) 20/6, 25/6, 30/4
Rope curl; 35/10 (warm up) 40/10, 40/10, 45/9
Abs; 4 sets of 20 bench crunch
4 sets of 20 weighted floor crunch @ 25lbs
Cardio; 30 mins stepper
*Felt like I could up the weights on db press and bb curl, wishful thinking. I completely exhausted myself the past 2 days, seems to be taking hours to get my energy back. Was tempted to take the elevator instead of the stairs to get out of the gym.
Saturday, May 8, 2010
Fri. 5/7 Intervals and Sat. 5/8 Legs
Fri. 5/7
5 min warm up
10 - 1 min intervals
10 min cool down
10 mins of foam rolling
Sat. 5/8
1o min warm up
Leg ext.; 145/10 (warm up) 165/10, 170/10
Front squat; 60/8, 60/8 (warm up) 70/8, 80/8, 90/6, 90/6
Db sumo squat; 80/10 (warm up) 90/10, 90/10, 95/10
Glute press; 3 sets of 12 @ 120lbs
Calf single raises; 5 sets of 15 @ 90lbs
10 min cool down
*Love doing legs on Sat. as I get to sleep in a little longer and I seem to have a little more energy. Beginning to wonder how much more weight I can hold doing db sumo squats, I think I broke a blood vessel in my finger doing them today. Took my glove off my right hand and notice some reddish / purple blotches under my skin of my index finger, weird.
5 min warm up
10 - 1 min intervals
10 min cool down
10 mins of foam rolling
Sat. 5/8
1o min warm up
Leg ext.; 145/10 (warm up) 165/10, 170/10
Front squat; 60/8, 60/8 (warm up) 70/8, 80/8, 90/6, 90/6
Db sumo squat; 80/10 (warm up) 90/10, 90/10, 95/10
Glute press; 3 sets of 12 @ 120lbs
Calf single raises; 5 sets of 15 @ 90lbs
10 min cool down
*Love doing legs on Sat. as I get to sleep in a little longer and I seem to have a little more energy. Beginning to wonder how much more weight I can hold doing db sumo squats, I think I broke a blood vessel in my finger doing them today. Took my glove off my right hand and notice some reddish / purple blotches under my skin of my index finger, weird.
Thursday, May 6, 2010
Thurs. 5/6 Shoulders and Triceps
Seated bar press; 50/8, 50/8 (warm up) 90/8, 100/5, 100/6
Db seated side lat.; 15/10 (warm up) 20/10, 20/10, 25/7
Db front raise; 10/12 (warm up) 15/12, 20/12, 20/10
Triceps press; 35/10, 35/10 (warm up) 40/10, 40/7, 40/7
Triceps ext.; 50/12 (warm up) 65/12, 70/12, 75/9
Abs; 4 sets of 10 @ 70lbs crunch, 4 sets of 20 floor crunch
Cardio; 30 mins elliptical
*Felt tired this morning but, shockingly I felt quite strong...hhhuuummm seems strange. Hit some poses in between sets of triceps, wow shoulders looked huge. Made Michelle a very happy camper. Intervals and foam rolling on the menu tomorrow.
Db seated side lat.; 15/10 (warm up) 20/10, 20/10, 25/7
Db front raise; 10/12 (warm up) 15/12, 20/12, 20/10
Triceps press; 35/10, 35/10 (warm up) 40/10, 40/7, 40/7
Triceps ext.; 50/12 (warm up) 65/12, 70/12, 75/9
Abs; 4 sets of 10 @ 70lbs crunch, 4 sets of 20 floor crunch
Cardio; 30 mins elliptical
*Felt tired this morning but, shockingly I felt quite strong...hhhuuummm seems strange. Hit some poses in between sets of triceps, wow shoulders looked huge. Made Michelle a very happy camper. Intervals and foam rolling on the menu tomorrow.
Wednesday, May 5, 2010
Wed. 5/5 Back and Hammies
Wide lat pull down; 80/8, 90/8 (warm up) 100/8, 105/7, 110/7
Deadlifts; 90/10, 110/8 (warm up) 130/6, 140/6, 145/5
Db bench row; 30/10 (warm up) 35/8, 35/10, 35/10
Db pullover; 40/12, 45/10, 45/10
Seated leg curl; 110/10, 110/10 (warm up) 120/10, 120/10, 125/8
Cardio; 30 mins cybex
*Solid workout, felt strong. Hammies are looking good, finally learning to get them to pop on the side poses. Calves are looking great as well as the quads. I'm so excited about the changes that I'm seeing, can't wait to see what I'm going to look like in October.
Deadlifts; 90/10, 110/8 (warm up) 130/6, 140/6, 145/5
Db bench row; 30/10 (warm up) 35/8, 35/10, 35/10
Db pullover; 40/12, 45/10, 45/10
Seated leg curl; 110/10, 110/10 (warm up) 120/10, 120/10, 125/8
Cardio; 30 mins cybex
*Solid workout, felt strong. Hammies are looking good, finally learning to get them to pop on the side poses. Calves are looking great as well as the quads. I'm so excited about the changes that I'm seeing, can't wait to see what I'm going to look like in October.
Tuesday, May 4, 2010
Tues. 5/4 Chest and Biceps
Incline db press; 30/8, 35/8 (warm up) 45/8, 45/7, 45/8
Flat bar press; 50/10 (warm up) 70/8, 70/8, 70/7
Push ups; 12,11,10
Bb curl; 15/6, 15/6 (warm up) 20/6, 25/6, 25/6
Rope curl; 30/10 (warm up) 35/10, 40/10, 42.5/10
*Used the medicine ball again for push ups, love the challenge. Kinda shocked myself with the weight loads for bicep curls. I was also selected for a criminal case at jury duty today, gotta report back on the 17th.
Flat bar press; 50/10 (warm up) 70/8, 70/8, 70/7
Push ups; 12,11,10
Bb curl; 15/6, 15/6 (warm up) 20/6, 25/6, 25/6
Rope curl; 30/10 (warm up) 35/10, 40/10, 42.5/10
*Used the medicine ball again for push ups, love the challenge. Kinda shocked myself with the weight loads for bicep curls. I was also selected for a criminal case at jury duty today, gotta report back on the 17th.
Monday, May 3, 2010
Mon. 5/3 Legs
10 min warm up
Leg ext.; 145/10 (warm up) 165/9, 165/9
Front squat; 50/8, 60/8 (warm up) 70/8, 70/8, 80/8, 80/8
Db sumo squat; 70/10 (warm up) 90/10, 90/10, 95/10
Glute press; 120/12, 120/12, 120/10
Calf singles; 5 sets of 15 @ 90lbs
Abs; 4 sets of 12 reverse incline crunch
*Good leg workout, really had to push myself on the last couple of reps on the front squats. Felt extremely strong doing db sumo squats, even had a guy ask me what is the purpose of doing those. After explaining the workout to him, he started veering off the subject so I had to cut him off so I could continue my workouts. Great turnout for the dog walk that benefits AWSOM yesterday, I felt like a B.B.Q grill after cooking and serving hot dogs to the walkers, even after I took a shower. Hey, whatever it takes to benefit a good cause.
Leg ext.; 145/10 (warm up) 165/9, 165/9
Front squat; 50/8, 60/8 (warm up) 70/8, 70/8, 80/8, 80/8
Db sumo squat; 70/10 (warm up) 90/10, 90/10, 95/10
Glute press; 120/12, 120/12, 120/10
Calf singles; 5 sets of 15 @ 90lbs
Abs; 4 sets of 12 reverse incline crunch
*Good leg workout, really had to push myself on the last couple of reps on the front squats. Felt extremely strong doing db sumo squats, even had a guy ask me what is the purpose of doing those. After explaining the workout to him, he started veering off the subject so I had to cut him off so I could continue my workouts. Great turnout for the dog walk that benefits AWSOM yesterday, I felt like a B.B.Q grill after cooking and serving hot dogs to the walkers, even after I took a shower. Hey, whatever it takes to benefit a good cause.
Saturday, May 1, 2010
Sat. 5/1 Shoulders and Triceps
Seated bar press; 50/12, 70/10 (warm up) 90/8, 90/7, 90/6
Db seated side lat. 15/12 (warm up) 20/10, 20/10, 20/10
Db front raise; 10/12 (warm up) 15/12, 15/12, 20/8
Tricep press; 30/12, 35/10 (warm up) 42.5/10, 42.5/9, 42.5/8
Tricep ext.; 50/12 (warm up) 60/12, 65/12, 70/10
Cardio; 30 min elliptical
*Good workout today, shoulder feeling really strong. Thought my arms would be tired after all the yard work I did yesterday at my mom's house. Tomorrow is a day off, no training or cardio as I will be volunteering my time playing chef (grilling hot dogs) at a dog walk to benefit AWSOM (Animal Welfare Society of Monroe).
Db seated side lat. 15/12 (warm up) 20/10, 20/10, 20/10
Db front raise; 10/12 (warm up) 15/12, 15/12, 20/8
Tricep press; 30/12, 35/10 (warm up) 42.5/10, 42.5/9, 42.5/8
Tricep ext.; 50/12 (warm up) 60/12, 65/12, 70/10
Cardio; 30 min elliptical
*Good workout today, shoulder feeling really strong. Thought my arms would be tired after all the yard work I did yesterday at my mom's house. Tomorrow is a day off, no training or cardio as I will be volunteering my time playing chef (grilling hot dogs) at a dog walk to benefit AWSOM (Animal Welfare Society of Monroe).
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