Mon. 8/30 Shoulders and Biceps

Seated bar press; 30/15, 50/10 (warm up) 70/8, 90/8, 90/8
Seated side lat. 40/10, 40/10, 45/10
Front raise, ss; 15/12 (warm up) 20/11, 20/12
w/ rear bench row; 20/12 (warm up) 25/12, 25/12
Bar curl; 20/6 (warm up) 30/5, 30/6, 30/5
Rope curl; 25/10 (warm up) 35/9, 35/8
Con. curl; 25/12, 30/11
15 mins. stretching
Cardio, pm; 45 mins.

*Was feeling a little tired this morning, needed a pick me up to get me though the workout. Turned out to be a really good training session. Looking into the future, and my training schedule, it works out that I get a high carb day on the day of my class reunion, Thank goodness. Decided it is time to start to let the fingernails grow, I'm not one for long nails as it is uncomfortable for working out and for working on the computer at work.

Sat. 8/28 Chest and Triceps, Sun. 8/29 Back and Hamstrings

Sat. 8/28
In db press; 25/10, 30/10 (warm up) 40/8, 40/6, 40/6
Flat bar; 50/10 (warm up) 60/10, 60/8
Chest dips, w/assist; 12, 11, 10
Rack push ups; 19, 15
Tricep press; 90/10, 100/10 (warm up) 110/10, 115/10
Db ext.;25/12 (warm up) 30/8, 30/9
1 arm underhand; 10/12, 10/11

Sun. 8/29
Lat pull down wide; 100/10, 100/8 (warm up) 110/8, 115/8, 115/6
Deads; 90/8 (warm up) 120/8, 120/8, 120/8
Bench row; 30/10, 35/10, 40/10
Seated row; 70/12, 70/11, 70/12
Lying leg curl; 30/10 (warm up) 40/10, 40/10, 50/8
Single leg curl; 55/12, 55/12, 55/10
Cardio, am; 40 mins

*Train at Retro Fitness in Southampton, Pa on Sat. on the way down to the competition as I would have the time to wait till my gym opens at 7. Nice, clean place though there was a whack-o that just thought he would decide to start up a conversation with me during my workout. He spoke as though he had been drunk, I had to ask him to leave me alone so I can workout. Got a big event coming up in 2 weeks, 20 year class reunion, eh ha.

Thurs. 8/26 Intervals and Fri. 8/27 Legs

Thurs. 8/26
Am cardio; 5 min warm up, 15 - 1 min. intervals, 15 min cool down
Pm cardio; 40 min. stepper

Fri. 8/27
10 min warm up
Leg ext.; 100/10, 110/10 (warm up) 120/10, 130/10
Front squat; 40/8, 40/8 (warm up) 50/8, 50/8, 60/8
Sumo squat; 80/10 (warm up) 90/10, 95/10, 100/10
Split squat; 40/12, 50/12, 50/12
Calf, singles; 4 sets of 20 @ 50lbs
Abs; 4 sets of 12, weighted, and 3 sets of 30 floor crunches
Pm cardio; 40 mins

*Shoulders were sore on Thursday and my back and neck has not been holding the adjustments for the past couple of weeks. I was actually having pain in my tail bone since I did legs on Sunday. Ask my chiro why, he said that I am stressing my body out more as I get closer to the show and I might have to come in twice a week till my competition. I will know more next visit, till then trying to be careful and not get hurt. No taking time off now.

Wed. 8/25 Shoulders and Biceps

Standing db press; 20/10, 20/10 (warm up) 25/8, 30/5, 30/6
1 arm cable raise; 5/12 (warm up) 10/10, 15/7
Rear delt ss; 85/12 (warm up) 90/12, 90/10
w/ upright row; 20/12 (warm up) 25/10, 25/10
Hammer curl; 25/8 (warm up) 30/6, 30/6, 35/5
Close curl; 20/10 (warm up) 25/10, 30/8
1 arm cable curl; 15/12, 20/8
Pm cardio; 40 mins Cybex

*Let me try to explain what my back feels like after yesterday's workout; it feels about 3 x's bigger than it looks, wow, what a great feeling. Today I felt the need to try to push up the weights on some of the workouts; cable raise, rear delt, and close curl. Had some good energy for my 4th day, normally it is a little low. Might be due to the fact that I have been sleeping 8 hrs. a night the last couple of days and doing cardio in the pm instead of right after lifting.

Tues. 8/24 Back and Hamstrings

Pull ups; 11, 9, 8, 8
Bent over row; 60/8 (warm up) 70/8, 80/7, 80/8
Rope pull down; 47.5 (warm up) 50/7, 50/6
Str. arm pull down; 40/12, 42.5/10, 42.5/9
Bar deads; 110/12, 110/12, 115/10
Leg curl; 110/12, 110/10 (warm up) 115/10, 115/9, 115/8
Pm cardio; intervals, 5 min. warm up, 15 - 1 min intervals, 15 min cool down

*Leg and glutes are still incredibly sore from Sunday's workout. After a disappointing first set of pull ups, I made the last 3 sets a bit more challenging. When I got to the last rep in each set, I held the position at the top for 5-10 sec. and then slowly came down to halfway and held that position for 5-10 sec. and slowly came down to the start position. Whoa momma!

Mon. 8/23 Chest and Triceps

Flat db press; 40/8, 40/8 (warm up) 45/8, 45/8, 50/8
Sl. in. db press; 35/10 (warm up) 40/8, 40/7
Flat bar; 50/10 (warm up) 60/10, 65/8
In. fly; 100/12, 100/12
Close press; 30/10, 30/10 (warm up) 35/10, 40/7
Rev. press down; 35/12 (warm up) 40/11, 40/10, 40/9
1 arm rope press; 10/12, 10/11
Cardio; PM 40 min. Cybex

*Pretty good workout, was able to increase weight in some categories even though I was feeling a little low in energy. Only have used Jack3d 3 times since I bought it about 3 weeks ago, trying to hold of on using it even though it gives me some really good energy.

Sun. 8/22 Legs

10 min. warm up
Leg press; 180/10, 230/10 (warm up) 360/10, 360/10, 360/10
Squat; 90/8 (warm up) 100/6, 100/8, 100/8
Leg ext.; 3 sets of 10 @ 120lbs.
Walking lunge; 3 sets of 12 @ 25lbs
Calf, high rep; 90/25, 90/30, 90/24, 90/30
Abs; 8 sets of 12-15

*Not much of a day off, had plan on a relaxing day, but I went with my mom to find her a companion dog. Funny thing is is she wanted a medium, short haired, young, female dog and as soon as we walked into the adoption center what sat in front of us just 5 feet away? You guessed it, just what we were looking for. She (Pepper) was on death row in Alabama and just arrived the day before, we spent time with her and checked out a couple of other dogs before packing her up and taking her home. As for me, time has come to order Core Flex as my knees were killing me yesterday. Made for a painful nights sleep till I woke up to take meds. and made for a brutal workout today. I did increase the Omega's bit I think I need more than that, I don't need anything from preventing me from doing cardio or my workouts. Finally got the chance to see what my back looked like, HOLY CRAP! Seeing the the weekly improvements is what keeps me pushing.

Fri. 8/20 Shoulders and Biceps

Db press; 20/8, 20/8 (warm up) 25/8, 25/7, 25/7
1 arm cable lat. 5/10 (warm up) 10/10, 10/8
Rear delt ss; 80/12 (warm up) 85/11, 85/10
w/ upright; 25/12 (warm up) 25/10, 25/10
Hammer curl; 25/6 (warm up) 30/6, 30/6, 35/5
Close curl; 20/10 (warm up) 25/9, 25/8
1 arm cable curl; 15/12, 20/10
Cardio, PM; 40 min

* A little tired and strength is a also low. Old elbow injury bothers me more and more the leaner I get and my as do my shoulders. Thought I could move up the weight after warm up in the upright rows, didn't happen. Oh well, pushing on.

Wed. 8/18 Chest & Triceps, Thurs. 8/19 Back and Hamstrings

Wed. 8/18, AM workout;
Flat db press; 40/8, 40/8 (warm up) 45/8, 50/8, 50/7
Sl. in db press; 35/10 (warm up) 40/9, 40/8
Flat bar; 50/10 (warm up) 60/10, 60/9
In. fly; 100/12, 100/12
Close press; 25/10, 25/10 (warm up) 30/10, 35/8
Rev. press down; 35/12 (warm up) 40/12, 40/10, 40/11
1 arm press down; 10/12, 10/10
PM cardio; 40 min stepper

Thurs; 8/19
Pull ups; 12, 10, 10, 9
Bb bentover row; 60/8 (warm up) 70/8, 75/8, 80/8
Rope pull down; 40/10 (warm up) 47.5/8, 47.5/8
Str. arm pull down; 40/12, 40/11, 40/9
Bar deads; 110/12, 110/12, 110/10
Leg curl; 110/10, 110/10 (warm up) 115/10, 115/8, 115/10

*Felt a little lazy Wednesday, not that I didn't want to workout and I wouldn't call it a tired feeling, just lazy. Then I rebounded today, really nice workout. Looking foward to a day off on Sat. no cardio or training scheduled and no yard work.

Mon. 8/16 Intervals and Tues. 8/17 Legs

Mon. 8/16
5 min warm up
20 - 1 min intervals
10 min cool down

Tues. 8/17
10 min warm up
Leg press; 180/10, 230/10 (warm up) 360/10, 360/10, 360/10
Squat; 90/8 (warm up) 100/8, 100/8, 100/8
Leg ext.; 120/10, 120/10, 120/10
Walking lunge; 3 sets of 12 @ 25lbs
Calf, hi rep.; 90/30, 90/30, 90/25, 90/26
Abs; 8 sets of 12

*Walked out the door this morning with shorts and a t shirt on and ended up going back in the house to put a sweat shirt on. Felt like it was 50 when it was actually 66. The sweat shirt stayed on through the leg press workouts. Strength has definitely dropped down a notch but, energy is still good. Shoulders are a little sore today which is odd cause I rarely feel my shoulder workouts.

Sun. 8/15 Shoulders and Biceps

Standing db press; 20/10, 25/8 (warm up) 30/7, 30/7, 30/6
1 arm cable lat.; 5/10 (warm up) 10/10, 10/10
Rear delt ss; 75/12 (warm up) 80/12, 80/12
w/ upright row; 25/12 (warm up) 30/10, 30/10
Hammer curls; 30/6 (warm up) 35/6, 35/6, 35/5
Close curl; 25/10 (warm up) 30/8, 30/9
1 arm cable curl; 15/12, 15/12
Cardio; 40 min Cybex

*Needed a little boost this morning, so today's workout was brought to you by Jack3D. By the joints in the elbows was hurting when I woke up. Could have been made worse by the yard work that I did yesterday at mom's. I actually would rather feel it more there than in my knees. Oh well, 10 weeks to go I guess it is to be expected.

Sat. 8/14 Back and Hamstrings

Pull ups; 12, 11, 8, 9
Bb bent over row; 50/8 (warm up) 70/8, 75/8, 75/8
Rope pull down; 40/8 (warm up) 42.5/8, 42.5/7
St. arm pull over; 35/12, 40/12, 40/12
Bar deads; 90/12, 110/12, 110/12
Leg curl; 100/10, 110/10 (warm up) 115/10, 120/10, 120/10
Cardio; 40 min. stepper

*Sick workout, felt really strong, love days like today. Last 2 sets of pull ups would have been better if the padding on the bar didn't slide. Hammer Strength equipment has a rubber padding instead of the foam type you find on other equipment and tend to move as wear down.

Fri. 8/13 Chest and Triceps

Flat db press; 45/8, 45/8 (warm up) 50/8, 50/6, 50/4
Sl. in. db press; 35/10 (warm up) 40/8, 40/8
Flat bar; 50/10 (warm up) 70/9, 70/8
In. fly; 100/12, 100/11
Close press; 20/10, 20/10 (warm up) 25.10, 30/10
Rev. press down; 30/12 (warm up) 35/12, 35/11, 40/10
1 arm press down; 10/12, 15/10
Cardio; 40 min. Cybex

*Nice energy throughout today's workout, didn't burn myself out on the db presses. Spoke to a fellow gym member/friend of mine that I have not seen in a week (she was on vacation). She was surprised how much leaner I became (she noticed it in my face and arms). Well, I mailed in my entry form and made it official, can't wait.

Wed. 8/11 Intervals & Thurs. 8/12 Legs

Wed. 8/11
5 min. warm up
20 - 1 min intervals
10 min. cool down

Thurs. 8/12
10 min warm up
Leg press; 180/10, 230/10 (warm up) 270/10, 360/10, 410/10
Squat; 90/8 (warm up) 100/8, 110/8, 110/7
Leg ext.; 3 sets of 12 @ 130lbs
Walking lunge; 3 sets of 12 @ 20lbs
Calf, hi. rep.; 50/30, 50/30, 50/25, 50/30
Abs; 6 sets of 12 reps, weighted

*Took awhile to warm up this morning especially when the joints are acting up again (elbows,knees and back). Kinda surprised myself that I was able to increase the weight in the press and squats. As I normally wear a T-shirt on leg day, I noticed today that the leanness is really starting to show in my upper body. Good times!

Tues. 8/10 Shoulders and Biceps

Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 30/6
1 arm cable lat.; 5/10 (warm up) 10/8, 10/8
Rear delt, ss; 70/12 (warm up) 75/12, 75/12
w/ up right rows; 20/12 (warm up) 25/12, 25/10
Hammer curl; 25/6 (warm up) 30/6, 35/5, 35/6
Close curl; 20/10 (warm up) 25/10, 30/10
1 arm cable curl; 15/12, 15/12
Cardio; 40 min stepper

*Nothing like waking up and realizing how sore your lats and upper back is. Mixing it up, I did db press standing, up right rows with a preacher bar, and 1 arm cable curls with hands out to the side, elbows against waist to create a different angle.

Mon. 8/9 Back and Hamstrings

Pull ups; 10, 10, 9, 9
Bb bent over row; 50/8 (warm up) 60/8, 70/7, 70/7
Rope pull down; 35/8 (warm up) 40/8, 42.5/7
Str. arm pull down; 35/12, 35/12, 35/10
Stiff bb deads; 90/12, 90/12, 90/12
Leg curl; 85/10, 95/10 (warm up) 100/10, 100/10, 100/10

*Really good workout today, was so focused. Since I have no one to depend on to assist me with db leg curls, I am doing seated leg curl.

Fri. 8/6 Intervals, Sat. 8/7 Legs, Sun. 8/8 Chest & Triceps

Fri. 8/6
5 min warm up
20 1 min. intervals
10 min cool down

Sat. 8/7
10 min warm up
Leg press; 180/10, 270/10 (warm up) 360/10, 360/10, 360/10
Squat; 70/8 (warm up) 90/8, 100/8, 110/8
Leg ext.; 140/10, 140/8, 140/10
Walking lunge; 3 sets of 12 @ 20lbs
Calf, hi rep.; 50/30, 50/30, 50/25, 50/26
Abs; 6 sets of 10 - 12
Cardio; 1 hour boxing class

Sun. 8/8
Flat db press; 40/8, 45/8 (warm up) 55/6, 55/7, 55/6
Sl. in. db press; 35/10 (warm up) 40/10, 40/10
Flat bar; 40/10 (warm up) 60/10, 60/9
In. fly; 100/12, 100/12
Close press; 10/12, 10/12 (warm up) 20/12, 25/12
Rev. press down; 30/12 (warm up) 35/11, 35/10, 35/9
1 arm press; 10/10ea., 10/10
Cardio; 40 min. treadmill, 6.0 incline, 3.3 speed

*Wow, the 360lb leg press felt like the 500lbs I used to do months ago. Used kettle bells for walking lunges and leg press for calf raises. Didn't take long after boxing class for my butt to feel like it was kicked. And the glutes were SORE this morning. No chains at the gym for flat bar so just had to use old fashion weights.

Thurs. 8/6 Shoulders and Biceps

Db side lateral; 25/8 (warm up) 30/8, 35/7, 35/6
Hi. in. db press; 20/10 (warm up) 25/10, 30/6
Cable floor raises; 5/12 (warm up) 10/10, 10/7
Cable upright row; 35/10 (warm up) 40/10, 40/10
In. db curl; 25/6 (warm up) 30/6, 35/5, 30/6
Cable curl; 35/10 (warm up) 40/10, 42.5/8
1 arm preacher; 15/12, 15/12
Cardio; 40 mins. cybex

*Not that I was low on energy or strength, though it usually is a little lower on shoulder day. I test out Jack3d and mixed it with Extend and drank it during my workout to find out how it effects me and when it kicks in. By the time I got to cable uprights I was feeling the power. It didn't make it feel like my heart was going to pop out of my chest or give me a headache. I give it an A+ and will keep the lid on it and use it for the days when I really need it, no sense it getting immuned to it at 11 weeks out.

Wed. 8/5 Back and Hamstrings

Lat pull down palm up; 100/10, 110/8 (warm up) 120/8, 120/8, 120/7
T bar row; 100/8 (warm up) 110/8, 110/8 115/8
Db deads; 65/10 (warm up) 70/10, 70/10
Close low row; 3 sets of 12 @ 70lbs
Good mornings; 50/12, 60/12, 60/12
Glute / ham; 22, 19, 15
Cardio; 40 mins. cybex

* Good workout, was a little more cautious while I was doing glute/ham raise, didn't wanna slip off the bench again. Ordered a container of Jack3d for those mornings that I need a little extra ump. Been hearing a lot of good things about the product.

Tues. 8/3 Chest and Triceps

Sl. in. bar press; 0/20, 20/15 (warm up) 50/8, 60/6, 60/6
In. db press; 25/10 (warm up) 30/10, 32.5/7
Flat fly; 35/12 (warm up) 40/10, 40/10
Uneven push ups; 20, 16
Dips, w/ 25lbs; 20, 12, 15, 16
Rope; 20/12 (warm up) 25/12, 25/12
Lying bar ext.; 20/10, 20/10
Cardio; 40 mins. stepper

*Took a little extra time to warm up, and progressed nicely as I was able to increase the weights and/or more reps. Glutes and quads sore, but feels good.

Mon. 8/2 Legs

10 min. warm up
Squats; 50/8, 50/8 (warm up) 90/8, 110/8, 120/7
Hack; 50/10 (warm up) 70/10, 90/10
Sissy; 3 sets of 20 @ 10lbs
Bar lunge; 3 sets of 12 ea. @ 30lbs
Donkey; 4 sets of 20 @ 90lbs
Abs, weighted; 6 sets of 12

*With the back still being sore from Fridays slip, I lightened up the squat loads just a smig. Funny thing is is that I felt it more doing the sissy squats.

Sat. 7/31 Shoulders & Biceps

Cardio; 40 mins Cybex @ Muscle Inc.

Weight training @ Cornerstone Fitness
Side lateral; 25/8 (warm up) 30/8, 30/8, 35/7
Hi. in. db press; 20/10 (warm up) 25/10, 30/8
Cable floor raises; 15/10 (warm up) 20/10, 20/8
In. db curl; 25/6 (warm up) 30/6, 30/5, 35/4
Cable curl; 65/10 (warm up) 70/10, 80/10
1 arm preacher; 15/12, 20/10

Posing class w/ Joe

*Hitting yet another different gym, and I have to say I got a bit of a creepy feeling. Like I was being watch, and I was. One of them was a much older gentleman who seem to be following me around. Anyway it was a great workout, biceps strength is improving by the workout. Posing class was great, I felt really conditioned and didn't break much of a sweat.