Sat. 11/13 Back & Hamstrings and Sun. 11/14 Shoulders & Biceps

11/13
Lat pull down, wide; 2 warms, 105/8, 105/8, 110/6
Bb deads; 1 warm, 175/8, 175/7, 175/7
Bench row; 40/10, 45/9, 45/8
Seated row; 110/10, 115/10, 115/9
Lying leg curl; 1 warm, 45/11, 45/11, 45/10
Single leg curl; 65/8, 65/9, 65/8

11/14
Seated bar press; 2 warms, 75/8, 75/8, 75/7
Seated side lat.; 50/10, 50/10, 55/7
Front raise, ss; 1 warm, 25/12, 25/12
w/ rear bench row; 1 warm, 30/12, 30/11
Bar curl; 1 warm, 65/6, 65/6, 70/4
Rope curl; 1 warm; 45.7/10, 45.7/8
Con. curl; 25/12, 30/12
Cardio; 30 mins

Fri. 11/12 Chest and Triceps

In. db press; 2 warms, 30/8, 30/8, 35/7
Flat bar; 1 warm, 105/10, 110/9
Chest dips, assisted; 15, 13, 13
Rack push ups; 20, 18
Triceps press; 2 warm, 42.5/10, 42.5/10
Db ext.; 1 warm, 35/10, 35/10
1 arm underhand; 12.5/12, 12.5/9
Cardio; 30 mins


*Nice little increase on the dips and push ups. Worn my triceps out a little for the rest of the workout though.

Thurs. 11/11 Legs and Abs

10 min warm up
Leg ext. 2 warms, 125/10, 130/9
Front squat; 2 warms, 90/8, 90/6, 90/7
Sumo squat; 1 warm, 70/10, 70/10, 75/10
Split squat; 30/12, 30/12, 35/10
Calf, singles; 4 sets of 15-20 @ 60lbs
Abs; 6 sets of 12
10 min cool down

*Things are looking up. Slept in a little later this morning since I am off from work this week. Nice strong workout, energy and strength even throughout.

Mon. 11/8 Back and Hamstrings & Tues. 11/9 Shoulders and Biceps

Mon. 11/8
Lat. pull down wide; 2 warms, 100/8, 105/7, 105/7
Bb deads; 1 warm, 155/8, 175/8, 185/6
Bench row; 40/10, 40/10, 40/10
Seated row; 110/12, 110/10, 110/9
Lying leg curl; 45/12, 45/10, 45/9
Single leg curl; 60/10, 60/10, 60/8

Tues. 11/9
Seated bar press; 2 warms, 70/8, 75/8, 80/7
Seated side lat.; 45/10, 50/10, 55/8
Front raise ss.; 1 warm 20/10, 20/11
w/ rear bench row; 1 warm, 25/12, 30/10
Bar curl; 1 warm, 65/6, 70/5, 70/4
Rope curl; 1 warm, 42.5/ 10, 42.5/10
Con. curl; 25/12, 30/11
Cardio; 30 mins

*Deads felt great Monday, feeling really strong. Bicep workout was great too.

Sat. 11/6 Leg & Abs, Sun. 11/7 Chest & Triceps

11/6 (Trained at LA Fitness)
10 min warm up
Leg ext.; 1 warm, 135/10, 150/10
Bb front squat; 2 warm, 90/8, 110/8, 110/7
Sumo squat; 1 warm, 60/10, 70/10, 70/10
Split squat w/db; 30/12, 30/10, 30/10
Calf, singles; 60/12, 60/17, 60/15, 60/15
Abs; 6 sets of 12

11/7
In. db press; 2 warm, 40/8, 45/8, 45/7
Flat bar; 1 warm, 95/10, 100/9
Chest dips w/assist; 15, 15, 13
Rack push ups; 20, 18
Triceps press; 2 warm, 40/10, 42.5/10
Db ext.; 1 warm, 40/12, 40/10
1 arm underhand; 10/10, 10/10
Cardio; 30 mins

*Received a free pass to workout at LA Fitness, so since I was in the area I took advantage of a freebie. Didn't I worked very hard till I started feeling my leg workout this afternoon. I am still amazed how the weight loads differ from gym to gym.

Thurs. 11/4 Shoulders and Biceps

Seated bar press; 2 warms, 60/8, 80/8, 80/8
Seated side lateral; 40/10, 50/8, 50/7
Front raise ss; 1 warm, 15/12, 20/10
w/ rear bench row; 1 warm, 25/12, 25/10
Bar curl; 1 warm, 65/6, 70/5, 70/5
Rope curl; 1 warm, 40/10, 42.5/10
Con. curl; 25/12, 30/10
Cardio; 30 mins

*Forgot to add the weight of the bar yesterday for deads.

Wed 11/3 Back and Hamstrings

Lat pull down wide; 2 warms, 110/8, 120/8, 120/7
Deads; 1 warm, 120/8, 120/7, 120/6
Bench row; 35/10, 40/10, 45/8
Seated row; 90/12, 110/11, 110/12
Lying leg curl; 1 warm, 50/10, 50/10, 55/10
Single leg curl; 55/12, 60/10, 60/10
Cardio; 30 mins

*Good workout, had an energy drink that came in my goodie bag from the competition, felt like Wonder Women. Chest is quite sore from yesterdays training session.

Tues. 11/2 Chest and Triceps

In. db press; 2 warms, 25/8, 30/8, 35/6
Flat bar; 1 warm, 105/10, 115/7
Chest dips, assisted; 12,13,11
Rack push ups; 15,14
Triceps press; 2 warms, 42.5/10, 45/8
Db ext.; 1 warm, 35/10, 35/9
1 arm underhand; 10/12, 12.5/12
Cardio; 30 mins

*Nothing exciting today, still working the strength back up to norm. Triceps felt strong and the pecs were twitching after the workout, all good signs.

Mon. 11/1 Legs and Abs

10 min. warm up
Leg ext.; 2 warms, 115/10, 125/10
Db front squat; 2 warms, 40/6, 40/6, 40/6
Db sumo squat; 1 warm, 65/10, 75/10, 75/10
Split db squat; 25/12, 30/12, 30/11
Calf, singles; 4 sets of 20 @ 50lbs.
Abs; 9 sets
10 min. cool down

*Decent workout, as strength continues to go back to normal.