Wide lat pull down; 85/8, 95/8 (warm up) 105/8, 115/8, 120/8
Bb deads; 70/8 (warm up) 110/8, 130/8, 140/5
In. bench db row; 30/10, 30/10, 30/10
Seated row; 70/12, 75/12, 75/12
Leg curl; 100/10 (warm up) 120/10, 120/9, 120/10
Single leg curl; 30/12, 30/12, 35/10
Cardio; 40 min. stepper
*Hit the gym this morning not feeling tired, and had better energy. Tried something new (at least for me) with the bench row. As far as the lying leg curl, I have never been to a gym that only had an ISO lying leg curl machine. So I rigged it to use the machine as a standing single leg curl and replaced the lying leg curl for seated leg curl. I did try to jerry rig the ISO lying leg machine by using a broom stick handle. Needless to say, it didn't work. Oh well.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tues. 6/29 Chest and Triceps
In. db press; 20/12, 25/8 (warm up) 30/8, 35/7, 35/6
Flat bar; 30/10 (warm up) 50/10, 70/8
Chest dips; 15, 18, 15
Rack push ups; 14, 17
Tricep press; 30/12, 42.5/10 (warm up) 47.5/10, 47.5/10
Db ext.; 15/12 (warm up) 20/10, 20/9
1 arm underhand; 15, 15, 15/14
Cardio; 40 min. Cybex
*Better energy and not as tired as yesterday. Thought this workout would take longer to do but, I got it finished a little earlier and with cardio I still left the gym by 8.
Flat bar; 30/10 (warm up) 50/10, 70/8
Chest dips; 15, 18, 15
Rack push ups; 14, 17
Tricep press; 30/12, 42.5/10 (warm up) 47.5/10, 47.5/10
Db ext.; 15/12 (warm up) 20/10, 20/9
1 arm underhand; 15, 15, 15/14
Cardio; 40 min. Cybex
*Better energy and not as tired as yesterday. Thought this workout would take longer to do but, I got it finished a little earlier and with cardio I still left the gym by 8.
Monday, June 28, 2010
Mon. 6/28 Legs
10 min warm up
Leg ext.; 115/10 (warm up) 130/10, 140/10
Front squat; 20/8, 40/8 (warm up) 50/8, 55/8, 55/8
Sumo squat; 50/10 (warm up) 60/10, 70/10, 80/10
Split squat; 3 sets of 12 @ 50lbs each
Calf, singles; 4 sets of 20 each
Cardio; 40 mins treadmill (5.0 incline, 2.8 speed)
*Tired and having low energy to hit a new workout program and the knees and ankle (r) joints bothering me I pushed on with legs. I did split squats on the smith machine using a bench to rest non working leg on. Calf singles was done on the leg press machine adding no weight. Hoping new changes in micros and cardio help with the tiredness and low energy. Maybe it will help the joints too.
Leg ext.; 115/10 (warm up) 130/10, 140/10
Front squat; 20/8, 40/8 (warm up) 50/8, 55/8, 55/8
Sumo squat; 50/10 (warm up) 60/10, 70/10, 80/10
Split squat; 3 sets of 12 @ 50lbs each
Calf, singles; 4 sets of 20 each
Cardio; 40 mins treadmill (5.0 incline, 2.8 speed)
*Tired and having low energy to hit a new workout program and the knees and ankle (r) joints bothering me I pushed on with legs. I did split squats on the smith machine using a bench to rest non working leg on. Calf singles was done on the leg press machine adding no weight. Hoping new changes in micros and cardio help with the tiredness and low energy. Maybe it will help the joints too.
Saturday, June 26, 2010
Sat. 6/26 Shoulders and Triceps
Db press; 15/12, 20/10 (warm up) 25/8, 25/8, 30/7
Db up right row; 20/10 (warm up) 25/10, 30/8, 30/10
Rear delt; 85/12, 85/10, 85/8
Cable bar ext.; 35/10, 40/10 (warm up) 42.5/10, 42.5/10, 42.5/10
Db kickbacks; 20/12 (warm up) 20/12, 25/10, 25/10
Abs; 8 sets of 10 - 12
*Good workout today, not as strong as I was yesterday. A little cooking and yard work at mom's today then a horseback riding with friends tomorrow.
Db up right row; 20/10 (warm up) 25/10, 30/8, 30/10
Rear delt; 85/12, 85/10, 85/8
Cable bar ext.; 35/10, 40/10 (warm up) 42.5/10, 42.5/10, 42.5/10
Db kickbacks; 20/12 (warm up) 20/12, 25/10, 25/10
Abs; 8 sets of 10 - 12
*Good workout today, not as strong as I was yesterday. A little cooking and yard work at mom's today then a horseback riding with friends tomorrow.
Friday, June 25, 2010
Fri. 6/25 Back and Hamstrings
Pull ups; 9, 7, 7, 13 (w/ assist)
Bb bent over row; 40/8, 45/8 (warm up) 50/8, 60/8, 70/6
Rope pull down; 35/12 (warm up) 40/12, 42.5/10, 42.5/10
Stiff leg bar; 70/8, 80/8 (warm up) 90/8, 100/8, 110/8
Leg curl; 30/12 (warm up) 35/12, 35/10, 35/12
Cardio; 30 min. elliptical
*Boy, did I feel strong this morning and I wonder where it came from. Deads are feeling great, wanted to go heavier but, I didn't want to take the chance popping a rib again(baby steps). Whelp, starting to hear the skinny comments at work already, "You better go back to the break room and get some of that food you are starting to whither away". And what is with the joints already, I'm feeling it in my knees, ankles (especially the one I sprained in 2006) and wrist. Could my body fat be low enough at 17 weeks out to have these issues? Hopefully the joint rescue that I ordered from my sponsor helps.
Bb bent over row; 40/8, 45/8 (warm up) 50/8, 60/8, 70/6
Rope pull down; 35/12 (warm up) 40/12, 42.5/10, 42.5/10
Stiff leg bar; 70/8, 80/8 (warm up) 90/8, 100/8, 110/8
Leg curl; 30/12 (warm up) 35/12, 35/10, 35/12
Cardio; 30 min. elliptical
*Boy, did I feel strong this morning and I wonder where it came from. Deads are feeling great, wanted to go heavier but, I didn't want to take the chance popping a rib again(baby steps). Whelp, starting to hear the skinny comments at work already, "You better go back to the break room and get some of that food you are starting to whither away". And what is with the joints already, I'm feeling it in my knees, ankles (especially the one I sprained in 2006) and wrist. Could my body fat be low enough at 17 weeks out to have these issues? Hopefully the joint rescue that I ordered from my sponsor helps.
Thursday, June 24, 2010
Thurs. 6/24 Chest and Biceps
Flat db press; 30/10, 40/8(warm up) 50/6, 50/8, 50/8
Sl. in. db press; 35/10 (warm up) 40/8, 40/10, 40/10
In. fly; 20/12, 20/12, 20/9
Preacher curl; 30/6, 30/6 (warm up) 35/6, 35/6, 35/5
Db hammer; 15/10 (warm up) 20/10, 25/8, 25/8
Cardio; 30 min. cybex
*Nothing too exciting with the workout today till I got to biceps. After weeks of seeing my left bicep vein my right bicep vein decided to come out of hibernation.
Sl. in. db press; 35/10 (warm up) 40/8, 40/10, 40/10
In. fly; 20/12, 20/12, 20/9
Preacher curl; 30/6, 30/6 (warm up) 35/6, 35/6, 35/5
Db hammer; 15/10 (warm up) 20/10, 25/8, 25/8
Cardio; 30 min. cybex
*Nothing too exciting with the workout today till I got to biceps. After weeks of seeing my left bicep vein my right bicep vein decided to come out of hibernation.
Wednesday, June 23, 2010
Wed. 6/23 Legs
Squat; 50/10, 60/10 (warm up) 80/10, 80/10, 85/10, 90/8
Leg ext.; 140/8, 140/8, 140/8
Hack squat; 130/10 (warm up) 150/10, 150/10, 160/7
Walking lunge; 3 sets of 12 @ 25lbs
Calf, high rep. 30, 25, 25, 30, 30
Abs; 8 sets of 8 - 25 reps
*Much better energy during this leg workout, thank goodness. Happy to be able to move up a little on the weight loads, especially squats. Coming up on 17 weeks out and I'm already starting to feel the workouts in my knees, crap.
Leg ext.; 140/8, 140/8, 140/8
Hack squat; 130/10 (warm up) 150/10, 150/10, 160/7
Walking lunge; 3 sets of 12 @ 25lbs
Calf, high rep. 30, 25, 25, 30, 30
Abs; 8 sets of 8 - 25 reps
*Much better energy during this leg workout, thank goodness. Happy to be able to move up a little on the weight loads, especially squats. Coming up on 17 weeks out and I'm already starting to feel the workouts in my knees, crap.
Tuesday, June 22, 2010
Mon. 6/21 Shoulders & Triceps, Tues. 6/22 Intervals
Mon. 6/21
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 25/8
Db upright row; 20/10 (warm up) 25/10, 30/8, 30/10
Rear delt; 85/12, 85/10, 85/9
Cable bar ext.; 30/10, 35/10 (warm up) 42.5/10, 47.5/10, 47.5/10
Tandem db kick backs; 15/12 (warm up) 20/10, 20/12, 20/12
Cardio; 30 mins. stepper
Tues. 6/22
5 min. warm up
15 - 1 min. intervals
10 min. cool down
*Sat in the sauna Sunday for 20 mins., felt really good. Then work on putting my posing routine together now that I picked a song. Mondays workout was a little weak, had a little less energy than I thought I would. One more round of Routine C then onto 3 brand new workout routines. Looking forward to going horseback riding with some friends on Sunday.
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 25/8
Db upright row; 20/10 (warm up) 25/10, 30/8, 30/10
Rear delt; 85/12, 85/10, 85/9
Cable bar ext.; 30/10, 35/10 (warm up) 42.5/10, 47.5/10, 47.5/10
Tandem db kick backs; 15/12 (warm up) 20/10, 20/12, 20/12
Cardio; 30 mins. stepper
Tues. 6/22
5 min. warm up
15 - 1 min. intervals
10 min. cool down
*Sat in the sauna Sunday for 20 mins., felt really good. Then work on putting my posing routine together now that I picked a song. Mondays workout was a little weak, had a little less energy than I thought I would. One more round of Routine C then onto 3 brand new workout routines. Looking forward to going horseback riding with some friends on Sunday.
Sunday, June 20, 2010
Sat. 6/19 Chest & Biceps, Sun. 6/20 Back & Hamstrings
Sat. 6/19
Flat db press; 30/10, 40/8 (warm up) 45/8, 50/8, 50/8
Sl. in. db press; 30/10 (warm up) 35/10, 40/8, 40/7
In. cable fly; 20/12, 20/10, 20/10
Preacher curl; 30/6, 30/6 (warm up) 40/6, 45/5, 45/5
Db hammer curl; 25/10 (warm up) 30/10, 30/9, 30/10
Sun. 6/20
Pull ups; 6, 4, 4, 12 (w/assist)
Bb bent over row; 40/8, 40/8 (warm up) 45/8, 50/8, 55/8
Rope pull down; 35/12 (warm up) 42.5/12, 42.5/10, 42.5/9
Stiff leg bar; 70/8, 70/8 (warm up) 80/8, 90/8, 100/8
Leg curl; 30/12 (warm up) 35/10, 35/12, 35/12
*Great news; ribs are 100%, hooray!!! Energy was through the roof on Sat. Took a friend of my to the 1 1/2 hour boxing class that I have been taking every 2 weeks. Needless to he needed a nap when he was done. Spent the remained of the day hauling, shoveling and spreading 2 yards of mulch at mom's house. Then it was my turn for needing a nap. Biceps are sore today from all of yesterdays work and my energy was lower so I don't plan on doing anything for the rest of the day. I must say with the ribs back to health, the deads felt great.
Flat db press; 30/10, 40/8 (warm up) 45/8, 50/8, 50/8
Sl. in. db press; 30/10 (warm up) 35/10, 40/8, 40/7
In. cable fly; 20/12, 20/10, 20/10
Preacher curl; 30/6, 30/6 (warm up) 40/6, 45/5, 45/5
Db hammer curl; 25/10 (warm up) 30/10, 30/9, 30/10
Sun. 6/20
Pull ups; 6, 4, 4, 12 (w/assist)
Bb bent over row; 40/8, 40/8 (warm up) 45/8, 50/8, 55/8
Rope pull down; 35/12 (warm up) 42.5/12, 42.5/10, 42.5/9
Stiff leg bar; 70/8, 70/8 (warm up) 80/8, 90/8, 100/8
Leg curl; 30/12 (warm up) 35/10, 35/12, 35/12
*Great news; ribs are 100%, hooray!!! Energy was through the roof on Sat. Took a friend of my to the 1 1/2 hour boxing class that I have been taking every 2 weeks. Needless to he needed a nap when he was done. Spent the remained of the day hauling, shoveling and spreading 2 yards of mulch at mom's house. Then it was my turn for needing a nap. Biceps are sore today from all of yesterdays work and my energy was lower so I don't plan on doing anything for the rest of the day. I must say with the ribs back to health, the deads felt great.
Friday, June 18, 2010
Thurs. 6/17 Intervals & Fri. 6/18 Legs
Thurs. 6/17
5 min warm up
15 - 1 min intervals
10 min cool down
Fri. 6/18
10 min warm up
Bb squat; 50/10, 50/10 (warm up) 60/10, 70/10, 80/10, 80/10
Leg ext.; 3 sets of 8 @ 130lbs
Hack squat; 120/10 (warm up) 150/10, 150/8, 150/8
Walking lunge; 3 sets of 12 @ 25lbs
Calf raise, high rep.; 30, 25, 25, 30, 25
Abs; 9 sets of 12 - 20
*For having no energy the workout was not bad, didn't go up on the weights nor did I drop. Triceps are really sore from Wed. workout, must have been from squeezing them while I was doing kickbacks (feels good).
5 min warm up
15 - 1 min intervals
10 min cool down
Fri. 6/18
10 min warm up
Bb squat; 50/10, 50/10 (warm up) 60/10, 70/10, 80/10, 80/10
Leg ext.; 3 sets of 8 @ 130lbs
Hack squat; 120/10 (warm up) 150/10, 150/8, 150/8
Walking lunge; 3 sets of 12 @ 25lbs
Calf raise, high rep.; 30, 25, 25, 30, 25
Abs; 9 sets of 12 - 20
*For having no energy the workout was not bad, didn't go up on the weights nor did I drop. Triceps are really sore from Wed. workout, must have been from squeezing them while I was doing kickbacks (feels good).
Wednesday, June 16, 2010
Wed. 6/16 Shoulders and Triceps
Db press;20/8, 20/8 (warm up) 25/8, 30/6, 30/6
Db upright row; 20/10 (warm up) 25/10, 30/9, 30/8
Rear delt; 85/12, 90/10, 90/8
Cable bar press; 35/10, 35/10 (warm up) 40/10, 42.5/10, 42.5/10
Db tandem kickbacks; 20/12 (warm up) 3 sets of 10 @ 25lbs
Cardio; 30 min. cybex
*Not a bad workout today. Had a tank top on this morning and the definition in my shoulders are really showing (before I even started working out). Wow, I look so much better than I did in years past. My lats seem to get wider as my waist gets smaller and the adjustments I'm getting help as well. All this is just making me want to work harder to get to my goal.
Db upright row; 20/10 (warm up) 25/10, 30/9, 30/8
Rear delt; 85/12, 90/10, 90/8
Cable bar press; 35/10, 35/10 (warm up) 40/10, 42.5/10, 42.5/10
Db tandem kickbacks; 20/12 (warm up) 3 sets of 10 @ 25lbs
Cardio; 30 min. cybex
*Not a bad workout today. Had a tank top on this morning and the definition in my shoulders are really showing (before I even started working out). Wow, I look so much better than I did in years past. My lats seem to get wider as my waist gets smaller and the adjustments I'm getting help as well. All this is just making me want to work harder to get to my goal.
Tuesday, June 15, 2010
Tues. 6/15 Back and Hamstrings
Pull ups; 8, 7, 6, 10 (w/assist)
Bb bentover row; 40/8, 45/8 (warm up) 50/8, 60/8, 60/8
Rope pull down; 30/12 (warm up) 35/12, 42.5/12, 42.5/9
Stiff leg bar; 70/8, 70/8 (warm up) 80/8, 80/8, 80/8
Leg curl; 30/12 (warm up) 35/12, 35/12, 40/10
Cardio; 30 mins. ellipictal
*A little better energy today. Thought I was going to be able to move up on the deads but, a little voice in my head (Joe's) sent me a reminder.
Bb bentover row; 40/8, 45/8 (warm up) 50/8, 60/8, 60/8
Rope pull down; 30/12 (warm up) 35/12, 42.5/12, 42.5/9
Stiff leg bar; 70/8, 70/8 (warm up) 80/8, 80/8, 80/8
Leg curl; 30/12 (warm up) 35/12, 35/12, 40/10
Cardio; 30 mins. ellipictal
*A little better energy today. Thought I was going to be able to move up on the deads but, a little voice in my head (Joe's) sent me a reminder.
Monday, June 14, 2010
Mon. 6/14 Chest and Biceps
Flat db press; 45/8, 45/8 (warm up) 50/8, 50/8, 50/6
Slight in. db press; 30/10 (warm up) 35/10, 35/10, 35/9
Cable in. fly; 20/12, 20/11, 20/9
Preacher curl; 30/6, 35/6 (warm up) 40/5, 40/6, 40/5
Db hammer curl; 25/10 (warm up) 30/10, 35/8, 35/10
*So much for seeing 60lb db presses for awhile, energy is low so unfortunately it has brought down my strength. The good thing is that I like how I am looking in the mirror.
Slight in. db press; 30/10 (warm up) 35/10, 35/10, 35/9
Cable in. fly; 20/12, 20/11, 20/9
Preacher curl; 30/6, 35/6 (warm up) 40/5, 40/6, 40/5
Db hammer curl; 25/10 (warm up) 30/10, 35/8, 35/10
*So much for seeing 60lb db presses for awhile, energy is low so unfortunately it has brought down my strength. The good thing is that I like how I am looking in the mirror.
Sunday, June 13, 2010
Sun. 6/13 Legs
10 min. warm up
Bb squat; 40/10, 60/10 (warm up) 75/10, 80/10, 80/10, 85/10
Leg ext.; 130/8, 130/8, 135/8
Hack squat; 110/10 (warm up) 150/10, 150/10, 150/9
Walking lunge; 3 sets of 12 @ 25lbs
Calf, high rep.; 5 sets of 30
Abs.; 8 sets of 12 - 25 reps
10 min. cool down
*After a lazy day off Sat, it was nice to hit the gym feeling refreshed. Was able to go up in weight on almost all of the workouts. Starting to see some nice separation in the hamstring and quad in the side pose. Calves are looking awesome as well, as I consider them one of my better features besides my lats. Mowing and weed whacking kicked by butt today, too hot.
Bb squat; 40/10, 60/10 (warm up) 75/10, 80/10, 80/10, 85/10
Leg ext.; 130/8, 130/8, 135/8
Hack squat; 110/10 (warm up) 150/10, 150/10, 150/9
Walking lunge; 3 sets of 12 @ 25lbs
Calf, high rep.; 5 sets of 30
Abs.; 8 sets of 12 - 25 reps
10 min. cool down
*After a lazy day off Sat, it was nice to hit the gym feeling refreshed. Was able to go up in weight on almost all of the workouts. Starting to see some nice separation in the hamstring and quad in the side pose. Calves are looking awesome as well, as I consider them one of my better features besides my lats. Mowing and weed whacking kicked by butt today, too hot.
Friday, June 11, 2010
Fri. 6/11 Shoulders and Triceps
Db press; 20/8, 20/8 (warm up) 3 sets of 8 @ 25lbs
Db upright row; 20/10 (warm up) 25/10, 25/10, 30/10
Rear delt; 85/12, 85/11, 85/9
Overhead cable ext.;30/10, 30/10 (warm up) 35/10, 40/10, 45/10
Tandem db kickback; 20/12 (warm up) 3 sets of 12 @ 25lbs
Abs.; 9 sets 0f 10-12
Cardio; 30 mins. cybex
*Decent workout today, last couple of mornings I thought I looked a little flat. Then I do my warm up sets and bang the definition starts to show. Those wonderful twitching muscle are back and today I'm sitting at work and my hammies were so sore that I had to stand for a while. Then my quads and calf muscle soreness kicked in and I finally gave in and took a couple of ibuprofen. Day off tomorrow, hitting the farmers market, rest and cooking my meals for the week.
Db upright row; 20/10 (warm up) 25/10, 25/10, 30/10
Rear delt; 85/12, 85/11, 85/9
Overhead cable ext.;30/10, 30/10 (warm up) 35/10, 40/10, 45/10
Tandem db kickback; 20/12 (warm up) 3 sets of 12 @ 25lbs
Abs.; 9 sets 0f 10-12
Cardio; 30 mins. cybex
*Decent workout today, last couple of mornings I thought I looked a little flat. Then I do my warm up sets and bang the definition starts to show. Those wonderful twitching muscle are back and today I'm sitting at work and my hammies were so sore that I had to stand for a while. Then my quads and calf muscle soreness kicked in and I finally gave in and took a couple of ibuprofen. Day off tomorrow, hitting the farmers market, rest and cooking my meals for the week.
Thursday, June 10, 2010
Thurs. 6/10 Back and Hamstrings
Pull ups; 6, 6, 5, 12 w/assist
Bb bent over row; 20/10, 40/8 (warm up) 50/8, 60/8, 60/8
Rope pull down; 30/12 (warm up) 35/12, 42.5/10, 42.5/9
Bb stiff leg deads; 50/8, 50/8 (warm up) 70/8, 80/8, 80/8
Leg curl; 30/12 (warm up) 40/10, 40/10, 40/12, 40/10
Cardio; 30 mins. elliptical
*Ok, did someone forget to tell me that today was "men only day" at the gym. No joke there was one of me and about 15 guys. As much as I wanted to go heavier on the bent over and deads my ribs just would not let me. Oh well, it's best to wait till they're 100% before I tackle the big boy weights.
Bb bent over row; 20/10, 40/8 (warm up) 50/8, 60/8, 60/8
Rope pull down; 30/12 (warm up) 35/12, 42.5/10, 42.5/9
Bb stiff leg deads; 50/8, 50/8 (warm up) 70/8, 80/8, 80/8
Leg curl; 30/12 (warm up) 40/10, 40/10, 40/12, 40/10
Cardio; 30 mins. elliptical
*Ok, did someone forget to tell me that today was "men only day" at the gym. No joke there was one of me and about 15 guys. As much as I wanted to go heavier on the bent over and deads my ribs just would not let me. Oh well, it's best to wait till they're 100% before I tackle the big boy weights.
Wednesday, June 9, 2010
Wed. 6/9 Chest and Biceps
Flat db press; 40/8, 45/8 (warm up) 55/6, 55/5, 55/5
Slight in. db press; 30/10 (warm up) 35/8, 35/10, 35/9
In. cable fly; 20/12, 20/12, 20/12
Preacher curl; 30/6, 30/6 (warm up) 40/6, 40/5, 40/5
Db hammer curl; 20/10 (warm up) 25/10, 25/10, 30/10
Cardio; 30 mins. stepper
*Spent all my energy on the flat db press and left nothing for the rest of the workout. I thought I was going to be able to hit the 60lbs db's bt, I just made it with the 55's, crap. Happened to notice that the forms for the OCB Yorton Cup Nationals is up. They are really running it different this year if I'm reading it right. It is also moved to a different location, to Bethesda from Bowie. I'm a little confused about the divisions, seems like there is only 1 division for me to enter Women's Bodybuilding age 35-44 but, at the top of the page it states Open and Masters IFPA Pro Qualifier. Where is the other divisions?
Slight in. db press; 30/10 (warm up) 35/8, 35/10, 35/9
In. cable fly; 20/12, 20/12, 20/12
Preacher curl; 30/6, 30/6 (warm up) 40/6, 40/5, 40/5
Db hammer curl; 20/10 (warm up) 25/10, 25/10, 30/10
Cardio; 30 mins. stepper
*Spent all my energy on the flat db press and left nothing for the rest of the workout. I thought I was going to be able to hit the 60lbs db's bt, I just made it with the 55's, crap. Happened to notice that the forms for the OCB Yorton Cup Nationals is up. They are really running it different this year if I'm reading it right. It is also moved to a different location, to Bethesda from Bowie. I'm a little confused about the divisions, seems like there is only 1 division for me to enter Women's Bodybuilding age 35-44 but, at the top of the page it states Open and Masters IFPA Pro Qualifier. Where is the other divisions?
Tuesday, June 8, 2010
Mon. 6/7 Intervals & Tues. 6/8 Legs
Mon. 6/7
5 min. warm up
15 - 1 min. intervals
10 min. cool down
Tues. 6/8
10 min. warm up
BB squat; 0/12, 20/12 (warm up) 50/10, 70/10, 75/10, 75/10
Leg ext.; 130/8, 130/8, 130/8
Hack squat; 100/10 (warm up) 150/10, 150/8, 150/7
Db walking lunge; 3 sets of 12 @ 20lbs
Calf, high rep.; 5 sets of 30
10 min. cool down
*I have disowned the smith machine since Doc. Brett said that the atlas in the right side of my neck is holding its position nicely. Not wanting to go backwards with the progress I'm am going to progress to the heavier weights for bb squats slowly. Today I felt as though I have built up more muscle in my traps and shoulders to hold the bb comfortably.
*I have been wanting one of those Keurig Coffee Brewers since I bought one for mom for Christmas. So what does she do, she bought me one and I told her it is going to take some time before I can pay her back. She's like are you kidding me, it's a gift. Your up here every weekend cutting the grass, weed whacking and other things I can't do (she is in her late 70's btw). I thought I had a good thing going, she would do my laundry and feed me (once in a while) and I would help her around the house. I told her I do not expect anything. WHAT A MOM!
5 min. warm up
15 - 1 min. intervals
10 min. cool down
Tues. 6/8
10 min. warm up
BB squat; 0/12, 20/12 (warm up) 50/10, 70/10, 75/10, 75/10
Leg ext.; 130/8, 130/8, 130/8
Hack squat; 100/10 (warm up) 150/10, 150/8, 150/7
Db walking lunge; 3 sets of 12 @ 20lbs
Calf, high rep.; 5 sets of 30
10 min. cool down
*I have disowned the smith machine since Doc. Brett said that the atlas in the right side of my neck is holding its position nicely. Not wanting to go backwards with the progress I'm am going to progress to the heavier weights for bb squats slowly. Today I felt as though I have built up more muscle in my traps and shoulders to hold the bb comfortably.
*I have been wanting one of those Keurig Coffee Brewers since I bought one for mom for Christmas. So what does she do, she bought me one and I told her it is going to take some time before I can pay her back. She's like are you kidding me, it's a gift. Your up here every weekend cutting the grass, weed whacking and other things I can't do (she is in her late 70's btw). I thought I had a good thing going, she would do my laundry and feed me (once in a while) and I would help her around the house. I told her I do not expect anything. WHAT A MOM!
Sunday, June 6, 2010
Sun. 6/6 Shoulders and Triceps
Db side lateral; 20/12, 20/12 (warm up) 25/8, 25/8, 25/8
Bb shrug; 60/10 (warm up) 70/10, 80/10, 85/7
High in. iso press; 50/10 (warm up) 70/10, 80/10, 85/9
Weighted dips; 50/20, 55/15, 60/15, 65/12
Rope; 20/12 (warm up) 25/10, 25/10, 25/9
Abs; 8 sets of 10/12
*First, I have to correct what I blogged yesterday, I only did 30 mins. boxing class. My energy dropped after I left to go to class but, recovered after my 3rd meal. Thank goodness cause, I went to mom's to weed wack and mow the grass. Ok on to todays workout, felt pretty good I didn't push it to hard especially on the laterals and presses. Biceps and hamstrings are sore from the last couple of workouts. Intervals tomorrow then on to Routine C.
Bb shrug; 60/10 (warm up) 70/10, 80/10, 85/7
High in. iso press; 50/10 (warm up) 70/10, 80/10, 85/9
Weighted dips; 50/20, 55/15, 60/15, 65/12
Rope; 20/12 (warm up) 25/10, 25/10, 25/9
Abs; 8 sets of 10/12
*First, I have to correct what I blogged yesterday, I only did 30 mins. boxing class. My energy dropped after I left to go to class but, recovered after my 3rd meal. Thank goodness cause, I went to mom's to weed wack and mow the grass. Ok on to todays workout, felt pretty good I didn't push it to hard especially on the laterals and presses. Biceps and hamstrings are sore from the last couple of workouts. Intervals tomorrow then on to Routine C.
Saturday, June 5, 2010
Fri. 6/4 Chest & Biceps, Sat. 6/5 Back & Hams
Fri 6/4
Slight in bar press; 20/12, 40/8 (warm up) 45/8, 50/8, 55/5
In. ISO press; 55/10 (warm up) 60/10, 70/9, 70/8
Db flat fly; 20/12, 30/12, 30/12
In. db curl; 20/6, 20/6 (warm up) 25/6, 25/6, 30/6
Cable curl; 15/10 (warm up) 20/10, 20/10, 25/7
Pm cardio; 30 mins. cybex
Sat. 6/5
Lat pull under; 75/12, 80/10 (warm up) 3 sets of 8 @ 100lbs
T bar row; 25/15, 50/12 (warm up) 3 sets of 10 @ 60lbs
Bb deads; 50/10 (warm up) 3 sets of 10 @ 60lbs
Close high row; 42.5/12, 45/12, 50/12
Seated leg curl; 75/20, 85/15 (warm up) 100/14, 100/12, 100/12
1 hour boxing class
*Better day on Friday, was thrilled that I finally hit 30lb db curls (no cheating). My rib felt well enough today to do some back work. As hard as it was, I kept it light. I maxed out to the point were it would become sore. Did barbell deads instead of db, I wanted to make sure I was even with the weight load. Shoulders tomorrow, will see how heavy I can go without re-injuring or causing pain.
Slight in bar press; 20/12, 40/8 (warm up) 45/8, 50/8, 55/5
In. ISO press; 55/10 (warm up) 60/10, 70/9, 70/8
Db flat fly; 20/12, 30/12, 30/12
In. db curl; 20/6, 20/6 (warm up) 25/6, 25/6, 30/6
Cable curl; 15/10 (warm up) 20/10, 20/10, 25/7
Pm cardio; 30 mins. cybex
Sat. 6/5
Lat pull under; 75/12, 80/10 (warm up) 3 sets of 8 @ 100lbs
T bar row; 25/15, 50/12 (warm up) 3 sets of 10 @ 60lbs
Bb deads; 50/10 (warm up) 3 sets of 10 @ 60lbs
Close high row; 42.5/12, 45/12, 50/12
Seated leg curl; 75/20, 85/15 (warm up) 100/14, 100/12, 100/12
1 hour boxing class
*Better day on Friday, was thrilled that I finally hit 30lb db curls (no cheating). My rib felt well enough today to do some back work. As hard as it was, I kept it light. I maxed out to the point were it would become sore. Did barbell deads instead of db, I wanted to make sure I was even with the weight load. Shoulders tomorrow, will see how heavy I can go without re-injuring or causing pain.
Thursday, June 3, 2010
Wed. 6/2 Intervals & Thurs. 6/3 Legs
Wed. 6/2
5 min. warmup
15 -1 min intervals
10 min. cool down
Thurs. 6/3
10 min. warm up
Leg press; 270/8, 270/8 (warm up) 360/8, 360/8, 360/8, 410/8
Hack squat; 90/10 (warm up) 140/10, 140/8, 140/10
Sissy squat; 0/20 (warm up) 3 sets of 20 @ 5lbs
Single leg ext.; 3 sets of 12 ea. @ 55lbs
Calf, heavy; 270/20, 4 sets of 15 @ 270lbs
Abs; 10 sets of 12-20 reps
*It has been a very stressful week at work and it does not help when they wake you up at midnight cause a driver calls out sick. So this morning, I am physically and mentally drained and was not into this workout at all. Also, for some strange reason I am a little emotional (what is up with that) from stress, being tired, hormones. This sucks, I hope tomorrow is better.
5 min. warmup
15 -1 min intervals
10 min. cool down
Thurs. 6/3
10 min. warm up
Leg press; 270/8, 270/8 (warm up) 360/8, 360/8, 360/8, 410/8
Hack squat; 90/10 (warm up) 140/10, 140/8, 140/10
Sissy squat; 0/20 (warm up) 3 sets of 20 @ 5lbs
Single leg ext.; 3 sets of 12 ea. @ 55lbs
Calf, heavy; 270/20, 4 sets of 15 @ 270lbs
Abs; 10 sets of 12-20 reps
*It has been a very stressful week at work and it does not help when they wake you up at midnight cause a driver calls out sick. So this morning, I am physically and mentally drained and was not into this workout at all. Also, for some strange reason I am a little emotional (what is up with that) from stress, being tired, hormones. This sucks, I hope tomorrow is better.
Tuesday, June 1, 2010
Tues. 6/1 Hamstrings and Triceps
3 position seated leg curl; 100/8 110/8 (warm up) 130/8, 130/8, 130/7
Glute / hamstring raise, assisted; 4 sets of 12
High foot position leg press, to failure; 180/15, 180/12, 180/10
Weighted dips; 50/30, 55/20, 55/15
Rope; 20/12(warm up), 25/12, 25/12, 30/10
Cardio; 30 mins. cybex
*Things are looking up, ribs were just a little sore this morning after a day of doing nothing. That's not true, I did work on finding a song for my evening routine and putting some bling on my suit that I will be wearing for the routine. I also had to go to work for 4 hours yesterday and 2 on Sunday. Intervals and more rest tomorrow, till then.
Glute / hamstring raise, assisted; 4 sets of 12
High foot position leg press, to failure; 180/15, 180/12, 180/10
Weighted dips; 50/30, 55/20, 55/15
Rope; 20/12(warm up), 25/12, 25/12, 30/10
Cardio; 30 mins. cybex
*Things are looking up, ribs were just a little sore this morning after a day of doing nothing. That's not true, I did work on finding a song for my evening routine and putting some bling on my suit that I will be wearing for the routine. I also had to go to work for 4 hours yesterday and 2 on Sunday. Intervals and more rest tomorrow, till then.
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