Friday 11/5 Hammies

DL with Oly Bar - Knees Bent
Barx15 - only set with straight legs
Bent knees for rest of sets
55x15, 75x8, 95x5, 115x4, 125x4

Lying Double Leg Ham Curl
40x15, 60x8, 2x65x8 (PR)

Walking Lunge
15dbx10, 2x20x6, 22.5x6

Wide Leg Press 90x15, 180x10, 230x10, 250x10

Glute KB on cable (single leg)
3x15x10

Saturday was

Wednesday 11/3/10 Chest

AM workout

Chest
DB Press 17.5x20, 22.5x15, 30x10, 35x10, 40x6 had assistance at lift off

Incline Press with twist
17.5x15, 25x10, 30x10, 35x5

Decline Olympic Bar Press
Barx10, 65x6, 7

360 Cable Fly
15x15, 20x10, 25x10

45 min kickboxing class which counts as HIIT

at 4 p.m. took brisk fast paced 45 minute walk

Tuesday 11/2 Quads

Quads...broke workout out...did half at 8:45-9:10 with bosu warmup jumps in between Sumo Squats with Olympic Bar and then two sets of step ups..had to teach yoga at 9:15 and finished workout after class at 10:40 and then 45 minutes of steady state cardio, 25 min of stair stepper, 20 min of stationary bike...

Sumo Squat
Barx20, 75x12, 95x12, 115x8, 10

Bosu jump squats 2 sets of 15

Step Ups
holding 15 dbx15, holding 25lb platex10

After class
Leg Extension
45x15, 55x10, 75x10, 2x85x10

Hack Squat
45 ea side (narrow stance)x10, Wide feet out (sumo)x10
kept with sumo stance: 70ea side (140)x10, 90 ea side 180x10,
95 ea side 190x10

Supersetted with

Adduction 3x100x10

Sissy squat..wasn't sure how to do these...had trainer show me...OMG...
one hand holding onto smith machine bar and with other hand held onto 10lb db to chest and did 1set for 10, then 2 sets of 8 reps..felt these big time...

Monday 11/1/10 - Back

Back -
Pullups 8,8,8,6

Wide Grip Pullup Assisted - Weighted
Using 25 lbs 6,8,8

Seated Wide Grip Row
55x12, 70x12, 85x8, 7,8

Hammer Strength Machine Row
45x7, single arm x6, 7,
55x4/5 reps

Pullovers
22.5x12, 30x10, 35x10

Superset with Hyperextensions
holding 25lbx10, 12, 10

Followed by 5 min warmup, 20 interval sprints on treadmill, 20 min SS on stationary bike

Tonight at 4:45 to 5:30 p.m..steady state cardio on home elliptical..

Saturday 10/30 - Delts/Tris

Barbell Press behind head/neck
20x20, 30x15, 50x7, 9,8

Dips on Parrell Bars (Captain's Chair)
BWx15, holding 7.5 d.b. between feetx10, 15lbx9, 10, 10

Seated Lateral Raise - straight arms
7.5x15, 2x10x10, 12x6 drop set 5x10

Seated DB tricep double arm extension
15x15, 25x10, 30x7, 10

Rear Delt Incline Prone Row
17.5x12, 22.5x10, 25x10

Tricep Rope Pulldown
20x12, 30x9, 8

Friday 10/29 - Legs/Hammies

You'd be proud of me...did all my sets of Deads with bents knees, went to the floor after each rep..I would like a silver sticker please, not gold yet, didn't get past 125 lbs..but will soon ;)

D.L. 55x10, 65x8, 75x7, 85x6, 95x6, 115x4

Lying Double Leg Curl 40x15, 45x12, 55x8, 2x60x8

Wide Leg Press 90x15, 180x10, 200x10

Walking Lunge - holding d.b's 15lbx10, 2x20x8

Chest - 10/27 - Wed

Weights went down from last week...

DB Press 10x20, 15x15, 25x15, 35x10, 40x7 (lift up for first rep at elbows)

10 pushups after first set and ten more after last rep

DB Incline Press with Twist
15x15, 22.5x10, 30x8, 35x5 (single arm)

Dips BWx12, 15lb d.b. in feetx10, BWx10, BWx12

Cable Fly
3x20x10