Fri. 7/30 Back and Hamstrings

Lat pull down palm up; 100/8, 100/8 (warm up) 120/8, 125/7, 125/6
T bar row; 100/8 (warm up) 110/8, 115/7, 115/8
Db deads; 60/10 (warm up) 65/10, 65/10
Close low row; 3 sets of 12 @ 70lbs
Good mornings; 3 sets of 12 @ 50lbs
Glute / ham; 17, 20, 20
Cardio; 40 mins stepper

*Good workout, that is till I'm knee slipped off the lat pull down seat and almost ended up on my face, lol. Of course I had to look around to see if anyone saw what happened. Here a tip, don't wear nylon pants on glute/ham day. I knew that I pulled my back out of alignment, good thing it as adjustment day. Well as far as the stomach bug that I had it's over. I won't go into the gruesome symptoms, but it had a big effect on my leaning out / weight loss. I didn't hear about any bugs that were going around so I think it was something I ate, which could have been about 6 different thing. I will not be eating those items again. Well, hitting Cornerstone to do my workout tomorrow before posing class, can't wait.

Thurs. 7/29 Chest and Triceps

Sl. in. bar press; 20/15, 50/8 (warm up) 60/7, 60/5, 55/8
In. db press; 25/10 (warm up) 27.5/10, 30/8
Flay fly; 30/12 (warm up) 35/12, 35/12
Uneven push ups; 20, 18
Dips w/ 25lbs.; 17, 16, 12, 14
Rope; 20/12 (warm up) 25/12, 30/10
Lying bar ext.; 20/10, 20/8
Cardio; 40 min treadmill, 5.5 incline and 3.5 speed

*I can't wait till this work week is over, it has been nuts the past couple of months and it is starting to catch up with me. And it doesn't help when the boss is on vacation. I have no plans on doing anything on Sunday, not even at mom's house. I need a break, that is till I go to work at 4:30. Coming up on 12 weeks out, I have to start thinking about myself too. Sorry about the venting.

Tues. 7/27 Intervals & Wed. 7/28 Legs

Tues. 7/27
5 min warm up
15 - min intervals
10 min cool down

Wed. 7/28
10 min warm up
Squat; 90/8, 90/8 (warm up) 120/8, 120/8, 130/6
Hack; 60/10 (warm up) 70/10, 80/10
Sissy; 10/20, 10/20, 10/18
Bar lunge, each; 30/10, 35/10, 35/10
Donkey; 4 sets of 20 @ 110lbs
Abs, high rep; 300 reps of upper, lower and obliques

*Not feeling as strong as the last go around, but still kept up the intensity. Apparently I have had some kind of stomach bug the last couple of weeks. Not sure if it was something that I ate or drank, but after taking some meds things have improved.

Sun. 7/25 Back & Hams, Mon. 7/26 Shoulders & Biceps

Sun. 7/25
Lat pulldown palm up; 100/8, 100/8 (warm up) 120/8, 125/6, 125/5
T bar row; 100/8 (warm up) 110/8, 115/8, 120/6
Db deads; 55/10 (warm up) 60/10, 60/10
Close low row; 3 sets of 12 @ 70lbs.
Good mornings; 60/12, 60/12, 70/10
Glute / ham; 18, 20, 17
Abs; 6 sets of 15 - 25 weighted
Cardio; 40 mins. stepper

Mon. 7/26
Db side lateral; 20/10 (warm up) 25/8, 30/8, 30/7
Hi. in. db press; 20/10 (warm up) 25/10, 25/10
Cable floor raises; 5/10 (warm up) 10/10, 10/10
Cable upright; 30/10 (warm up) 35/10, 40/10
In. db curl; 25/6 (warm up) 30/8, 30/6, 35/3 1/2 (almost squeezed out a 4th)
Cable curl; 30/10 (warm up) 35/10, 40/10
Cable 1 arm preacher curl; 20/12, 20/11
Cardio; 40 mins Cybex

*Good workouts, biceps are feeling so much stronger. Back workouts felt great too.

Sat. 7/24 Chest and Triceps

Sl. in. bar press; 50/8, 50/8 (warm up) 60/8, 60/7, 65/5
In. db press; 25/10 (warm up) 30/10, 30/8
Flat fly; 25/12 (warm up) 30/12, 35/11
Uneven push ups; 17, 15
Dips w/ 25lb. plate; 16, 14, 14, 15
Rope; 25/12 (warm up) 30/10, 30/9
Lying bar ext.; 20/8, 20/7

*Not a bad workout for not sleeping well last night (too hot) Not an AC kinda person but, it's on today. My poor border collie was begging me and fans just are not cutting it no more. Taking mom to visit dad today, as yesterday would have been his birthday.

Thurs. 7/22 Intervals & Fri. 7/23 Legs

Thurs. 7/22
5 mins. warm up
15 -1 min. intervals
10 min cool down

Fri. 7/23
10 min warm up
Squats; 90/8, 90/8 (warm up) 120/8, 120/8, 130/7
Hack; 50/10 (warm up) 70/10, 80/8
Sissy; 10/16, 10/17, 10/17
Bar lunge; 3 sets of 10 ea. @ 30lbs
Donkey; 90/20, 100/20, 100/20, 100/20
Abs 9 sets of 15 - 20
15 min. cool down

*Loving this workout, I was spent by the time I got to lunges. Had to really push myself to get it done. Quads swelled up like a balloon when I was finished (or at least they felt like they did).

Wed. 7/21 Shoulders and Biceps

Cardio; 40 mins. stepper
Side lateral; 20/8 (warm up) 25/8, 25/8, 30/8
Hi. in. db press; 20/10 (warm up) 25/10, 25/10
Cable rear delt raise; 10/10 (warm up) 15/10, 15/10
Cable upright; 30/10 (warm up) 35/10, 35/10
In db curl; 20/10 (warm up) 25/6, 30/6, 30/6
Cable curl; 25/10 (warm up) 30/10, 35/9
1 arm preacher; 15/12, 15/12

*Doing cardio first yesterday worked well so, I decided to do it again today. The last 2 days feeling sore just about every where (new workout routine syndrome), doing cardio first allows me to loosen up the muscles.

Tues. 7/20 Back and Hamstrings

Cardio; 40 mins Cybex
Lat pull down palm up; 85/8, 100/8 (warm up) 120/8, 120/6, 120/6
T bar row; 90/8 (warm up) 100/8, 110/8, 115/6
Db deads; 50/10 (warm up) 55/10, 65/8
Close low row; 70/12, 70/12, 75/10
Good mornings; 3 sets of 12 @ 50lbs
Glute / ham.; 14, 12, 13

*Wasn't ready to hit the weights when I got to the gym so, I did my cardio first; good choice. The bench that I was using for T bar's moved on me during the first working set, one of the other gym members so it. The nice guy that he is (loves to talk though) sat on the bench so it won't move. Didn't bring the hooks for db deads, maybe I won't bring them the next time either since this is a big back workout, hummm. Never did good mornings before so I had a guy that I have seen doing them show me how it's done. Kept it light till I get the form down. Triceps are very sore from yesterdays workout, quads too from the day before.

Mon. 7/19 Chest and Triceps

Sl. in bar press; 20/12, 30/12 (warm up) 45/8, 55/7, 60/6
In db press; 20/10 (warm up) 25/10, 30/8
Flat fly; 20/12 (warm up) 25/12, 30/12
Uneven push up; 15, 16
Dips w/ 25lbs.; 16, 16, 15, 15
Rope; 30/12 (warm up) 35/12, 35/12
Lying bar ext.; 15/10, 15/10
Cardio; 40 mins. treadmill, 5.5 incline / 3.3 speed

*Solid workout today, nothing fancy. Quads are sore from yesterdays killer leg workout.

Sat, 7/17 SS Cardio and Sun. 7/18 Legs

Sat. 7/17
1 hour boxing class

Sun. 7/18
10 min warm up
Squat; 50/8, 70/8 (warm up) 90/8, 110/7, 120/8
Hack squat; 50/10 (warm up) 70/8, 70/8
Sissy squat; 5/20, 10/18, 10/15
Bar lunge; 20/20, 25/20, 30/20
Donkey; 90/18, 90/15, 90/15, 90/15
Abs; 3 sets of 30
3 sets of 12
3 sets of 20

*Busy day Saturday, 1 hour boxing class and then up to mom's. Since the grass did not need to be cut I have been working on cleaning (maybe organizing is a better word) the garage and back yard shed. You see, my dad was an electrician and he stocked up on so much stuff that my mom could open a small hardware store. So since she is ready, we plan on have a garage sale on Labor Day weekend. All this work kicked my butt on a low carb day, by 5pm I needed a nap. Leg day was awesome, since the gym does not have a Hack machine or a Donkey calf raise machine I had to improvise. I did Hack Squats with a barbell and Donkeys with 2 plates on the floor and the barbell was set up as if I was going to do squats.

Fri. 7/16 Shoulders and Biceps

Seated bar press; 40/12, 50/8 (warm up) 70/8, 80/8, 85/5
Seated side lateral; 45/10, 45/8, 45/10
Front raise ss; 15/12 (warm up) 15/12, 15/12
w/ rear bench row; 20/12 (warm up) 25/12, 25/12
Bar curl; 20/6 (warm up) 25/6, 30/6, 30/4
Rope curl; 35/10 (warm up) 40/10, 42.5/10
Con curl; 25/12, 25/12
Cardio; 40 min. stepper

*Hur-ray, I hit 6 reps @ 30lbs in the bar curl. That's a grand total of 75lbs (with the bar weight). Of course I only did it once but, what a great feeling you get when you reach a new goal.

Thurs. 7/15 Back and Hamstrings

Wide lat pull down; 100/8, 100/8 (warm up) 115/7, 115/7, 120/6
Deads; 100/8 (warm up) 140/8, 150/6, 150/6
Bench row; 40/10, 40/10, 45/10
Seated row; 100/12, 100/12, 100/10
Leg curl; 115/10 (warm up) 120/10, 120/10, 125/10
Single leg curl; 3 sets of 12 @ 45lbs
Cardio; 40 min. stepper

*I am so thinking about using my hooks or straps for certain workouts but, they pull too much on my wrist (I have enough problems with them). So they stay in my pickup. Hammies are feeling really strong and have been increasing the weight each time. Think I will hit the Sat. morning boxing class and add the finishing touch to my routine.

Wed. 7/14 Chest and Triceps

In. db press; 25/10, 25/8 (warm up) 35/7, 35/6, 35/6
Flat bar press; 50/10 (warm up) 60/9, 60/10
Chest dips w/assist; 18, 15, 14
Rack push ups; 15, 20
Tricep press; 40/10, 42.5/10 (warm up) 45/10, 50/10
Db ext.; 30/12 (warm up) 35/11, 35/12
1 arm underhand; 15/30, 15/25
Abs; 9 sets of 15 - 20

*As the cable machine was being occupied for 1 arm underhand, I did tandem db kickbacks to failure. Had such a good leg workout yesterday I'm already feeling it in my quads and glutes.

Mon. 7/12 Intervals & Tues. 7/13 Legs

Mon. 7/12
5 min warm up
20 - 1 min intervals
10 min cool down

Tues. 7/13
10 min warm up
Leg ext.; 130/10 (warm up) 145/10, 150/10
Front squat; 50/8, 50/8 (warm up) 3 sets of 8 @ 60lbs
Sumo squat; 90/10 (warm up) 100/10, 110/10, 110/10
Split squat w/db; 3 sets of 12 @ 30lbs
Calf, singles; 4 sets of 20 @ 70lbs

Seemed like whatever I did with front squats I could go as heavy as I know I can. My wrist just can't take the pressure but, the 110 lbs sumo's were BRUTAL. Did db splits for some spice and leg extensions felt great. Calves continue to gain deeper lines and separation.

Sun. 7/11 Shoulders and Biceps

Seated bar press; 50/8, 50/8 (warm up) 70/8, 80/8, 90/6
Seated side lat; 45/10, 45/10, 50/7
Front raise ss; 20/12 (warm up) 25/10, 20/12
w/ rear bench row; 30/12 (warm up) 35/10, 35/9
Bar curl; 20/6 (warm up) 25/6, 25/6, 30/4 (nice attempt)
Rope curl; 35/12 (warm up) 40/10, 42.5/7
Con. curl; 30/10, 30/10
Abs; 7 sets of 15-20
Cardio; 40 min. Cybex

*Another good workout, thought I would attempt 30's in the bb curl, couldn't squeeze out a 5th rep. Had to drop back down to 20's after the 25's walked away during front raises.

Sat. 7/10 Back and Hamstrings

Wide lat pull down; 100/8, 110/8 (warm up) 115/6, 120/6, 120/6
Deads; 90/8 (warm up) 130/8, 140/7, 150/6
Bench row; 35/10, 35/10, 40/10
Seated row; 90/12, 100/12, 100/11
Leg curl; 100/10 (warm up) 115/10, 120/9, 120/9
Single leg curl; 40/12, 40/12, 45/10
Cardio; 40 min. treadmill 3.3 speed, 5.0 incline

*Awesome workout today, even though it's Sat. and I don't have to work I still keep a quick pace. Burn baby, burn.

Fri. 7/9 Chest and Triceps

In db press; 25/8, 25/8 (warm up) 35/8, 35/8, 40/7
Flat bar; 50/10 (warm up) 70/7, 70/7
Chest dips w/assist; 20, 17, 15
Rack push ups; 25, 20
Tricep press; 35/10, 42.5/10 (warm up) 47.5/10, 47.5/10
Db ext.; 25/12 (warm up) 30/12, 35/12
1 arm underhand; 10/20, 15/8
Cardio; 40 min. Cybex

*I'm really enjoy these workouts as I seem to keep a faster pace (kinda due to having to get in a 40 min. cardio session). Still giving myself enough of a rest period between sets and moving from station to station keeping the heart rate up.

Thurs. 7/8 Legs

10 min. warm up
Leg ext.; 125/10 (warm up) 140/10, 150/10
Front squat; 50/8, 50/8 (warm up) 75/8, 80/8, 85/6
Sumo squat; 80/10 (warm up) 3 sets of 10 @ 100lbs
Split squat; 3 sets of 12ea @ 60lbs
Calf, singles; 4 sets of 20ea @ 50lbs
Abs; 8 sets of 10-25 reps

*Great workout, kept a good pace, even ignored another gym member (he can talk up a storm). I then explained to him that I wanted to keep my pace, he understood completely. Nice to move up on some of the weights. Like to try 110lbs sumo next time as that is the next dumbbell weight.

Tues. 7/6 Shoulders & Biceps, Wed. 7/7 Intervals

Tues. 7/6
Seated bar press; 30/12, 40/10 (warm up) 50/8, 70/8, 90/5
Seated side lateral; 40/10, 40/10, 45/9
Front raise ss; 15/12 (warm up) 20/12, 20/12
w/ rear bench row; 25/12 (warm up) 30/12, 30/12
Bar curl; 20/6 (warm up) 25/6, 25/6, 25/6
Rope curl; 30/10 (warm up) 35/9, 35/9
Con. curl; 25/12, 25/12
Cardio; 20 min treadmill, 3.0 @ 5.0 incline, 20 min elliptical

Wed 7/7
5 min warm up
20 - 1 min intervals
10 min cool down

*I have been splitting what equipment I use when I plan on hitting the elliptical. It may sound strange but, my feet tingle after about 25 min. on the elliptical. If I use the cybex machine I don't get that tingling.

Sun. 7/4 Chest & Triceps & Mon. 7/5 Back & Hamstrings

Sun. 7/4
In. ISO press; 25/12, 30/10 (warm up) 45/8, 55/5, 55/5
Flat bar; 40/10 (warm up) 60/10, 70/8
Chest dips; 35/26, 40/27, 40/23
Rack push ups; 20, 15
Tricep press; 80/10, 90/10 (warm up) 100/10, 100/10
Db ext; 30/10 (warm up) 35/10, 35/9
1 arm underhand; 30/12, 40/8
Cardio; 40 min. elliptical

Mon. 7/5
Wide lat pull down; 100/8, 100/8 (warm up) 115/7, 115/6, 115/6
Deads; 90/8 (warm up) 130/6, 130/6, 130/6
Bench row; 30/10, 35/10, 35/10
Seated row; 3 sets of 12 @ 90lbs
Leg curl; 110/10 (warm up) 115/10, 125/8, 125/10
Single leg curl; 35/12, 40/12, 40/12
Cardio; 40 min. cybex

Fri. 7/1 Intervals and Sat. 7/2 Legs

Fri. 7/1
5 min. warm up
20 - 1 min intervals
10 min cool down
Abs; 8 sets of 15-20

Sat. 7/2
10 min. warm up
Leg ext.; 120/10 (warm up) 130/10, 130/10
Front squat; 50/8, 50/8 (warm up) 70/8, 80/6, 80/6
Sumo squat; 70/10 (warm up) 80/10, 90/10, 100/10
Split squat; 3 sets of 12 @ 50lbs ea.
Calf, singles; 4 sets of 20 ea.
10 min cool down

*Now this is the energy and strength that I like to have when I hit legs. Could it have been the massage? Since my gym is closed tomorrow I am training at LA Fitness before I head to the 4th of July party. Gonna seem strange not going to work tomorrow.

Thurs. 7/1 Shoulders and Biceps

Seated ISO press; 50/12, 50/10 (warm up) 70/8, 80/8, 85/5
Seated db side lat.;15/10, 15/10, 20/10
Front raise ss; 10/12 (warm up) 20/12, 20/12
w/ rear bench row; 20/12 (warm up) 25/12, 25/12
Bb curl; 10/6 (warm up) 20/6, 25/5, 25/5
Rope curl; 25/10 (warm up) 30/10, 30/10
Con. curl; 20/12, 25/12
Cardio; 40 mins. (20-elliptical, 20-bike)

*Pretty good workout today, energy and strength have leveled out. Not as tired as I was in the past couple of weeks. Looking forward to a massage tomorrow, and my first 2 day weekend since.......well I can't remember when. Determined to spread out the remaining 4 yards of mulch Saturday.