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

Tuesday 10/26 - Quads

Had to break up workout..super tired in the a.m. and unenthused....so finished in the pm

AM workout - 10:30 a.m.

Squats
Barx15, 75x10, 95x8, 2x115x6

Leg Press
3x90x15, 2x180x10, 200x12

Superset with Adductor Machine
100x15, 110x10 (hard), 105x10

Leg Extension
2x75x10, 2x85x9, 10

Steady State Cardio - 40 minute "Powerwalk" at 2:15 p.m.

PM Workout 6:15 PM - done before had to teach Yoga at 7 p.m.

Sumo Squat with Olympic Bar
Bar x15, 65x15, 2x95x10, 2x105x10

Step Ups
2x20lb dbx10, 25lbx10

Monday - Back - 10/25

Started with a Warmup and did two circuits of this...had about a 2-3 minute break in between the full circuit which was too long, then discovered that I should have done this at the end of my workout...oh well

Performed non-stop
3 pushups, 1 pullup, 6 pushups, 2 pullups, 9 pushups, 3 pullups, 12 pushups, 4 pullups, 15 pushups, 5 pullups (rest) and did another round

Back workout

Bar Row - 45x15, 65x12, 85x7, 85x7

Hammer Strength High Row
25x15, 40x10, 2x55x4 (failed)

Cable One Arm Row
15x15, 3x25x10

DB Overhead Pullover
20x15, 2x30x10

Wide Straight Bar Pulldown
3x25x10

Cardio PM

Treadmill 5 min warmup - 20 - intervals 15 sec on/45 sec off
Elliptical 20 minutes SS

Delts/Tri's 10/23 - Saturday

AM Workout..Weights

Seated Shoulder DB Press
8x25, 15x15 warm
25x8, 30x6, 32.5x6 (assisted at elbows for last set)

Tricep Machine Press
3x45 each sidex10

Seated Lateral Raise
5x15, 2x10x10 (hard), 12.5x7 (fail)

Double Arm Lying DB Tricep Extension
8x15, 2x15x8, 17.5x6 (fail)

Prone Lying Bench Row DB
17.5x12, 2x22.5x10, 12

Tricep Pressdown using V-Bar
20x15, 30x10, 2x35x10

Cable Neck Pull (Like a High Row) with bar at low pulley - up to Neck
15x10, 2x20x10

Single Arm Cable KB
2x5lbx10, 10x7 (fail)

Friday - 10/22 - Legs/Hamstrings

Thursday was a day off - taught 50 minutes of Forza

Hammies
D.L - straight Leg..I know, I know

Barx15, 75x10, 85x10, 105x5, 115x5, 125x3

Lying Double Leg Curl
35x15, 45x10, 55x8, 2x60x8, 7 (fail)

Wide Leg Press
90x15, 2x 180x10

Bar Lunge (not sure what Step Bar Lunge Means...I know you've said in the past you like when both feet are on the floor, not a step...)
65x10, 75x9, 2x95x6

Cardio..45 min SS on stationary bike

Wed 10/20 - Quads

I had to break up this workout..I had to emergency sub a class for a sick instructor so I got very little time to get to everything before teaching two classes. The first class was a Toning Class (don't you love that phrase?) and then Hot Yoga

Quads - a.m. workout

Squats - Barx20, 75x10, 95x8, 115x6,
Supersetted with Inner Thigh Sweep on Cable using ankle strap - 3x10lbx10

Leg Extension 2x70x10, 2x85x10

Hack Squat
90x15, 3x180x10 (sumo stance)

Quads - p.m. workout at home

Pilates Chair Lunge 2 sets of 10 reps (killers)

Step Ups holding 20 lbs - for 10 reps for 2 sets

Back - 10/19 - Tuesday

17 min warmup...7 min stationary bike, 10 minute Jacob's Ladder

Pullups with narrow grip - unassisted
8, 6, 6

Assisted Pullup with Wide Grip 25 lb added
7, 8, 8

Barbell Row
45x10 (Bar), 65x10, 75x8, 2x85x6

Hammerstrength Machine High Row (Pulldown) - Underhand grip
25lb each sidex12, 40 ea sidex9, 50 each side for 2 setsx6
60 lb ea side for 3 reps, fail, dropped to 50 ea side for 4 reps (fail)

DB Pullover - Supersetted with
20x10, 25x10, 30x8

Straight Bar Pulldown
25x10, 12, 12

Will do steady state cardio tonight before I teach 75 min of Hot Yoga

10/18 - Chest - Monday

Good strong workout today...

DB Flat 12.5x20 20x20 (warmups)
working 27.5x10, 35x10, 40x8 (assist getting weight up but that's it)
45x5 (assist at elbows getting weight up...rest of it on my own)

Incline DB Press with Twist at top
15x15, 25x10, 30x10, 35x8, 40x5 (elbow help)

Dips
BWx1o, 12, added belt with 10 lb x8, added 20lbx8, 9

Cable Fly
15x15, 2x20x15

1016 Saturday - Shoulders/Tri's

Delts
Barbell PressUp
20x20, 30x15, 3x50x7 (hard)

Seated Lateral Raise
7.5x15, 2x10x10, 12x8 (fail)

Prone Lying Incline D.B. Row
2x20x12, 2x25x10
Supersetted with Shrugs 3x95x10

Eye Pull (high Row with Rope)
30x10 (different cable than previously used..harder resistance) then switched to other cable 2x40x10 (hard)

Bench Tricep Dips with Barbell on top of thighs
20lbBBx15, 30BBx10, 12, 2x40BBx12

Standing Tricep Extension (double arm)
15x15, 2x25x10, 27.5x10 (hard)

Tricep Rope Pulldown
20x12, 30x7 (hard), switched to lighter cable machine 35x8/dropped set to 20x8

Tricep Pushups off decline bench 3x10

Friday 10/15 - Legs/Quads

Thursday was an off day - taught Forza 45 minutes

Friday - felt really good...strong and energized!!!

Squat (went really deep)
Barx15, 65x10, 85x10, 105x8, 125x8

Leg Press - weight includes both sides of sled
90x15, 180x10, 230x10, 250x8 (hard)

Adduction - Seated - I feel these today big time..(Saturday)
90x15, 3x100x10

Leg Extension
55x10, 70x10, 2x85x10

Step Ups
one 20lb dbx10 for three sets

Wed 10/11 - Legs/Hammie

Deads
2x55x10 (bent knees)
75x10, 8 (this set done with straight legs)
95x5, 115x5 (both w/straight legs)

I will learn the proper way to do deadlifts with a trainer at the gym as I can feel my form isn't what it should be

Leg curl -Lying Double Leg
35x12, 45x10, 3x60x8 (hard)

Abduction
90x15, 115x12, 120x12, 13

Wide Leg Press
90x15, 180x10, 230x10

Split Squats
Back foot on bench d.b. in each hand
15dbx10, 2x20x10

Tuesday Chest/Bi's 9/12

DB Flat 10x20, 17.5x15, 30x15, 40x7

Seated DB Curl 10x15, 15x5, 2x20x10

Incline DB Press with Twist 25x12, 30x10, 32.5x8

Incline DB Curl 2x12x10

Chest Dips
BWx10, 10

Cable Mid-Fly
3x20x15

Monday 10/11 - Back/Abs

Pullups with Band 7,5,5
Pullups with Assisted Machine 30x9, 2x25, 7 (failure on both sets)

Barbell Row
Barx15, 65x10, 95x5, 5, 6 (underhand on last set)

High Pulldown
55x15, 70x10, 2x85x10

Pullover with DB
20x10, 25x10, 30x10

Rope Pulldown
3x25x10

Saturday, 10/9 Delts-Tris

Behind Head Shoulder Press
Barbell
20x20, 30x15, 3x50x6

Lateral Raise Superset with Shrug
10x10, 12x10, 17.5x8, 2x22.5x6

Shrug
4x95x10

Lying Prone Rear Delt
17.5x12, 2x25x10

Tricep Extension - Seated Double Arm
15x15, 25x10, 30x8

Eye Pull on Cable
30x10, 42.5x8, 35x12, 10

Rope Pulldown
20x15, 30x8, 10, 10

10/8 - Friday - Quads

Did Abs as well

Front Squat
Barx12, 55x8, 10
65x8, 10

Hack Squat
25 each sidex15, 2x70 ea sidex10, 2x85 ea sidex10

Step Ups on Bench
w/10lb platex15, 22.5dbx10, 25x10

Leg Extension
60x10, 2x75x10, 85x8

Wednesday 10/6 - Legs (Hammie focused)

Deads
All sets done with straight legs except last set
55x10, 75x10, 85x6, 115x5-hard, 115x5-hard (bent knees)

Double Lying Leg Curl
35x15, 45x8, 3x55x8

Wide Leg Press
90x15, 2x180x10, 200x10

Abductor Machine (I never use this but it hit the right spot for sure)
3 sets of 110x12

Cable Kickback - ankle weighted 10x12 (I fizzled out here and had to teach class)

So, I had to teach again later and went in early and did a few more exercises starting with:

Cable Kickback
10x15, 15x11, 12

Walking Lunge
10lb dbx13, 15dbx8, 10

Chest - Tuesday 10/5

Flat DB Press 10x20, 15x20, 25x15, 35x8, 40x6 (needed assistance at elbows)

Incline Chest Press (DB)
15x15, 25x12, 35x6, 8

Cable Cross Over
2x10, 10 (high Pulley)
2x10, 10 (mid range pulley)

Supersetted with Pushups with handles and feet on Bosu x4 sets of 10

Monday 10/4 - Back

Wide PullUp using band at feet
4x6

Barbell Row
55x12, 65x10, 85x6, 6, 7

Wide grip Pulldown
55x10, 70x10, 2x85x8

Pullover
20x12, 2x25x10

Straight Arm Pulldown with Pulldown Bar
25x12, 10

Saturday 10/2/10 - Delts/Tris

Standing Shoulder Press
10x20, 15x15, 22.5x8, 27.5x6, 7(r)/6 (l)(single Arm)

Lateral Raise
7.5x15, 12.5x12, 15x11, 20x7, 22.5x5

Rear Delt Lift
15x10, 22.5x10, 2x25x10 SUPERSET with

Shrug - Barbell
75x10, 3x95x10

Eye Rope Pulls
20x15, 30x10, 2x42.5x8

Tricep Rope Pulldown (LOng)
20x15, 30x8, 2x30x8

Shoulder Pushup (Leg up the wall)
3x8

S/A Tricep DB Extension
8x12, 12x10, 15x7

Machine Dips
25 lb plate on each sidex15, 50lb each sidex8 (for 2 sets)

Friday 10/1/10 - Legs - Quads and ABS

This wasn't the best lift...right knee felt big pull and just tired..

Hack Squat
2x90x10, 2x140x10

Did 1 set of Squats with Barx10 - knee was too unstable feeling and thought better to back off

Step Ups
2x15lbdbx10
2x20dbx10

Leg Extension
25x10, 55x9, 10

Bosu Squat Jumps
2x15

Wed 9/29 - Legs/Hammies

Deads - Barx15, 65x10, 85x7, 115x5, 5, 5 (last set with bent knees)

Leg Curl (Lying Double Leg)

35x10, 45x10, 3x55x8

Split Squat holding d.b. 10, 15, 20 lbs each side
10x15, 15x10, 20x10

Wide Leg Press
2x180x10, 200x10

Chest/Tri's

I was tired today...did chest in am and then went back at night before I taught Hot Yoga

Flat DB Press
12x15, 20x15, 30x10, 35x6,7

Incline BB Press
Barx10, 55x8, 65x5, 6

Incline Fly 15x12, 2x20x10

PM workout
Cable Fly
20x15, 2x25x10

Seated TriPushdown Machine...45 lb plates on each side
2x45 (90)x10, 1x100x8

Double Arm Tricep Press (behind Head) - seated
15x15, 20x15, 30x7

Rope Pulldown
20x10, 2x25x8, 30x7

Back - 9/27 - Monday

Macros
Cal 2006
Fat 50.8 (6 grams over)
Carb 247
Protein 162 (2 grams over)

Good strong Lift!!!

As.st Wide Pullup..I used a band around my feet
3x6, 1.5

Bent over Row with Olymic Bar
Barx15, 65x10, 85x8, 7,6

One Arm Cable Row ( I used the low pulley, hope that is correct)
20x10
25x10, 2x30x10

Pullover
20x12
wkg 2x25x10

Supersetted with High Pulldown Bar 3x25x10

Saturday 9/25 Legs- Quad focused

This was not a traditional workout as I had to workout at home due to plans..didn't want to take Sunday to workout so..did my workout in home studio

Not the best workout but better than nothing

Front Squat
BWx15, holding 15lbdbx15, 3 sets of holding 15lbd.b in each handx10

Lunges on my Pilates Chair...these aren't easy..
Single leg 3x10

Plie Squat - holding 25lb dbx15
holding 15lb on each shoulderx15

Leg Extensions with 10lb ankle weights for 10 reps (useless)
went to Standing Leg Raises with ankle weights - 2x10

Step ups
BWx15, holding 25lb dbx10

Also did core/ab work

Friday 9/24/10 - Delts and Bi's

Side Laterals - STanding - double arm
5x15, 12.5x15
17.5x8, 20x6, 22.5x6

Incline DB Press
15x15, 25x12, 30x8, 35x7 (fail)

Rear Delt Lift
20x10,12, 22.5x12

Shrug
3x95x10

Hammer Curl
15x10, 3x22.5x6

BB Curl
20x15, 3x40x8 (hard)

Wed 9/22 Hammies

Macros
Cal 1889
Fat 52
Carb 212
Pro 156.3

Deads
Straight Leg Deads
Barx15, 65x10
95x5, 105x5, 4 (bent knees to floor), 5 bent knees to floor

Lying Leg Curl (Double Leg)
40x12, 50x8, 3x55x8 (hard)

Wide Leg Press
90x15, 180x10, 200x10

Walking Lunge
10lbx16, 2x20x8

Tuesday 9/21 - Chest/Tris

Macros

Cal 1595
Fat 44.7
Carb 181
Protein 139.6


Slight Incline Press
10x25, 17.5x15
Wkg 30x10, 2x40x6 (had spotter just to get lift up for first rep and then fine from there

Flat Bar Press (Bench Press I assume)
45x10, 55x10
Wkg 65x7, 2x75x6

Cable Fly
3x25x10

Dips
BWx15, 2x10lbx8, 10

Rope Pressdown
20x12, 2x25x10

Reverse Press
20x15, 25x10, 11

Monday 9/20/10 - ;)

Pulldown Wide - (wide handles - straight bar)
40x20, 55x12
75x6, 2x90x6 Supersetted with 4 sets of 15 bench crunches

Bent over Row
Barx10, 75x8, 2x85x6 (hard) Supersetted with 4 sets of 15 hip thrusts lying on bench

One Arm Cable Row (I assume from a low pulley position using handle)
15x15, 20x10, 25x10
Supersetted with 3 sets of Bosu Crunches

Pullover
20x12
3x25x10

Macros
1935 Cal
48.9 Fat
227.3 Carb
161.4 Protein

Wasn't sure if this was a high or moderate day - did a Back workout...you said high carb for Back/Hammie but not sure if that meant together or seperate..
:)

Saturday 9/18 - Delts and Bi's

Seated DB Press
Warm 8x20, 12.5x15
Wkg 17.5x15, 27.5x6, 2x30x5 (hard)

Bar Shrug
65x12, 2x95x10

Standing Lateral Raise
8x15, 12.5x12
wkg 15x8, 2x20x6

Rear Delt Raise
20x0, 2x22.5x10 (hard)

Hammer Curl
dbl arm 15x10, single arm 20x6, 22.5x6

BB Curl 20x15, 40x8, 2x50x6 (hard)

Friday - 9/17 - Legs/Ham focused

Macros
Cal 2018
Fat 51.2 (over by 6 grams)
Carb 235 (under by 15 grams)
Protein 168 (over by 8 grams)

Deads
Barx15, 65x15
85x6, 2x115x5 (hard)..I went all the way to the floor

Wide Leg Press
90x15, 180x10, 200x10

Single Leg Curl
20x12, 30x10
3x35x8 (hard)

Barbell Lunge with 50 lb Barbell - 8 each side (these were incredibly uncomfortable so I switched to D.B. Walking Lunges - 2 sets with 15 lb d.b. for 8 reps

Thursday

Cal 1585
Fat 43.6
Carb 146.5 (went over a bit)
Protein 150.3

I taught a 45 minute Forza class..so although not traditional weight lifting...resistance training is involved and some cardio...so I figured this can justify the 10 extra grams of carbs..right?? ;) I'll be a better student..I promise..I don't have a lot of time to mess around!

Wednesday 9/15/10 - Legs/Quad focused

Routine A

Cal 1797
Fat 40
Carb 205
Protein 165.6

Squat
Barx15, 55x12
Wkg 75x8, 95x6, 115x6

Leg Press
90x15, 140x10, 2x190x0

Leg Extension
55x10, 75x10, 2x85x10

Step Ups
15x12, 2x20x10 - holding db

9/14/10 Tuesday - Chest/Tri's

Macros
Cal 1789
Fat 45.2
Carb 195
Protein 156.7

Chest
Flat DB Press
15x20, 20x20, 2x30x10, 40x5

Dips
BWx12, with 15lb on belt, 8,9,8

Incline DB Press
30x10, 2x35x10 (on both sets, got help at elbows with lift up and no help for the 10 reps

Tricep Press with Barbell (EZ Curl Bar)
2x308,10
2x40x8

DB KB (double Arm)
10x12, 2x15x10, 12

1 Arm Press
10x10, 15x6 (fail), 12.5x8 (fail)

Monday - 9/13/10

I didn't log my last few workout before I went on vacation..if you want me to send those I can...

Today...I did BACK...I started with 20 minutes on step mill

and then followed your back routine for the latest workout plan you had for me for off season

Assisted Pullups 40lbx15, 30x10, 8, 10, 10

T-Bar Row 45x10 (narrow grip), 45x10 (wide), 50x8, 7 (both wide)

Seated Cable Row - Very Wide
55x15, 3x70x10

High Rope Pull
20x12, 25x12, 25x10

Macros
Did not hit macros..wasnt' feeling great due to being a lady

Cal: 1,511;
Fat: 42.7
Carb: 191.8
Pro: 103

Wed - 9/1 - Chest

Flat Bench BB Press
10x30, 15x15, 20x15, 2x35x10

Incline DB Press w/Twist 60 degrees
15x15, 22.5x15, 35x6, 8

Cable Crossover
15x15, 20x10, 2x25x10

Dips
BWx10, 2x10lb platex10

Tuesday 8/31 - Legs focus Hammies

Deads
2xBarx15, 85x8, 95x5, 115x5(really heavy)..hit 125 last time so decreased in weight

Reverse Lunge
Barx10, 75x10, 85x6, 95x6

Lying Leg Curl
40x10, 45x10, 50x8

Glute/Ham Lift on Back extension
Holding 25 lb platex8, 2x25x10

8/30/10 - Back - Monday

Didn't lift on Saturday 8/28..taught three classes from 8 a.m. to 11:45..and took Sunday off.

Monday - Back

Asst Pullup
45x15, 40x10, 3x30x10 (hard)

T-Bar Row
10lb platex12, 25x10 (narrow grip), 25x10 (wide Grip), 30x10 (wide), 35x10 (wide-hard)

Wide Seated Row
25x15, 55x12, 75x10, 77.5x10

Rope Pulldown
3x25x10

Friday 8/27 - Bi's Tris

Hi Joe..I know I'm off schedule with body part groupings..due to time constaints, etc...

I haven't taken a day off from lifting since Sunday..my energy has been pretty good...I am tired today and I feel every body part...

I am teaching three classes tomorrow, one sculpt, one spin and one yoga so no heavy freeweights for tomorrow and I will take Sunday off and back on again on Monday...

I supersetted bi's and tri's and got a decent workout
BB Curl 20x20, 30x15, 2x40x10
Tricep Machine Dip - 25lb plate each sidex15, 35x15, 45x10, 50x10

DB Curl - Seated
7.5x20, 15x10, 2x17.5x10 (single arm)

Lying Tricep DB Extension - Double Arm
10x15, 2x15x10 (palms facing in hammer style)

Cable S/A High Bicep Curl 2x10x10

Tricep Rope Extension 20x15, 25x10

(only had time for two sets..had client to get to...)

August 26 - Thursday Delts

I didn't have my book with me with my workout instructions..so I winged it...ha..get it..winged it...ok..not so funny ;)

BB Press - standing
20x20 - 10 front/10 back
30x15 - rest of sets behind head, 3x40x10

Seated Lateral Raise
5x15, 3x10x10 (hard)

Rear Delt Prone Row
17.5x10, 2x20x10

Shrug supersetted with prone row
with Barbell
60x10, 12, 70x10

Then I did 35-40 minutes of Forza with 3 lb sword...OUCH...definately felt it...

Wed August 25 - Quad focused Legs

Step Ups
BWx15, 10lb platex12, 25lbx10, 35x8 (hard)

Front Squat
Barx15, 3x75x10

Wide STance Squat
Barx15, 85x10, 2x95x10

Leg Extension
55x10, 70x10, 75x10, 80x10

Tuesday Chest 8/24

Didn't have time to do Bi's...will do on Friday

Flat DB Press 15x20, 22.5x15, 3x35x10

Dips BWx10, 10lb with Beltx10, 2x15lbx10

Inc DB Chest Fly 15x15, 20x10, 25x10, 27.5x10

Standing Cable Fly - 360 cable - 15x15, 2x25x10 (challenging)

8/23 Monday - Back

My hamstrings were KILLING Me..not sure if I overstretched them or worked them really hard!!! UGH!! Not a good ugh either...oh well ;)

Pullups assisted
45x12, 40x10, 2x35x10, 30x10 (hard)

T-Bar Row
10lb platex15, 25x10 (narrow grip), 25x10 Wide grip, 30x10 (wide grip)

Wide Grip Seated Row
25x15, 70x10, 75x10, 10

Rope Pull
2x25x10, 30x10 (hard)

Sunday 8/22 Hamstrings

Deads..
Barx15 - Olympic Bar, 65x12, 95x5, 115x5, 125x4

Barbell Reverse Lunge
Barx10 each side, 75x8, 95x5

D.B. Leg Curl - (I assume this is lying face down on flat bench with DB in between feet...very hard if you don't have a partner to help...could only do two sets without assistance to place DB in feet
20x10, 25x8 (then went to lying leg curl..double leg machine) 50x7

DB Deads
30x10, 40x8, 10

Friday 8/20 Chest and Bi's

I went away to a yoga retreat on Wed and Thursday..no weight training but did 75 minutes of vigorous yoga class on Wed and 1.5 hours of hiking on Thursday...

Flat DB Press
15x20, 22.5x15, 30x10, 35x7, 40x5

Chest Dips
BWx10, with belt added 10 lbx10, 2x15x8, 10

DB Bi Curls
10x15, 15x10, 20x8, 25x8

Incline DB Fly
15x15, 20x10, 27.5x10

BB Preacher Curl
30x12, 40x8, 40x8

Tuesday 8/17 - Legs

Squat
2xBarx15, 65x12, 85x10, 95x6, 115x5

Walking Lunge
10x14 (7 each side), 15x8, 17.5x8, 20x8

Leg Extension
55x10, 70x10, 80x10, 85x10

Plie
45x15, (ran out of time)

Monday 8/16 - Back

Assisted Pullup - Wide Grip
40lb assistedx10, 2x25x8, 10x4, 20x7

3sets of hanging leg raises for 12 reps

Wide Grip Seated Row
55x10, 60x10, 70x10, 75x10

Bench Crunch 12, 15, 12

High Pulldown - Cable
20x10, 25x10, 12

Ball Crunch
3x15

One Arm Row
15x15, 30x8, 40x8, 50x5

Saturday 8/14 -Delts/Bi's

BB Press
20x20, 30x10, 40x10, 50x6, 60x5

Cable Lateral Raise
2x5x10, 10x5 (drop set) 5x5

Superset Rear Delt Lift (palms facing in) with BB Shrug
12x15, 17.5x15, 22.5x10

Shrug 65x10, 12, 85x10

Incline DB Curl
8x10, 15x7, 20x6, 22.5x4 (fail)

Cable Curl
10x15, 15x12, 20x12, 25x10 (challeging)

Reverse Curls
2x5x12, 15
2x10x10

Wednesday 5/11/10 - Chest/Tri's

DB Flat Press
15x20, 22.5x15, 30x10, 35x7, 40x6 (I asked for a spot, guy had no clue how to spot so I called it a day on that one, I was going for 45 lbs :( oh well

Chest Dips
4x10 Bodyweight

Incline DB Press
25x12, 30x10, 35x10 (hard)

Tri Press (Long???) not sure what that meant..used cable with rope, overhead
30x8, 2x35x8

Double DB KB
8x12, 12.5x12 (easy), 15x12

Standing S/A Tri Extension...not sure if this is what you meant
12.5x10, 15x5 (failed) ran out of time before I had to teach class so didn't get last set out

Tuesday 8/10/10 Back

Pullups - Assisted
Wide Grip
50lbx10, 35x10, 25x8, 2x10, 4

T-Bar Row
15x15, 25x9, 35x8, 50x6, 55x6

Cable Row - Wide Grip
40x15, 55x12, 62.5x12, 75x10 (doable)

High Pulldown (Hammerstrength) Is this what you meant by high pulldown???
25 lb plate each sidex12, 2x45lbx8

25 decline crunches

8/9/10 Legs - Monday

Felt great...Strong workout...

Squat
Barx15, 65x15
85x10, 95x8 (easy), 115x6 (hard), 125x6

Leg Extension
40x12
55x12, 70x10, 85x10

Walking Lunge
5 lb d.b. x 10 each side walking
8lbx8 easy
15lbx8 challenging
20x8 hard

Front Squat
75x10, 85x8, 95x8

Routine C - Delts-Tris - August 7

Shoulder DB Press

8x20, 15x15, 20x15, 25x10, 30x6, 35x2 (had a spotter...failed)

Seated Lat Raise
5x15, 8x10, 10x10, 12.5x7

Rear Delt - Bench - Prone
15x12, 20x10, 25x10

Tricep Extension
20x15, 25x10, 30x7

Shrugs with Bar
65x10, 95x10, 10

Tri Pulldown superset with Tricep Cable Rope Overhead Ext
25x10/overhead 25x10
35x7/overhead 35x4/25x4, 15x10 (giant set)
40x5, 30x5, 20x5, 10x10 (giant set)/Overhead 30x6, 20x6, 10x10 (giant set)

Friday - Quads/Bi's - August 6

Quads/Bi's

Hit the Wall here...I think because I usually take a rest day on Thursday but for the last three weeks, taught Forza on Thursday nights...just spent by Friday...

Shitty workout

Front Squat
Barx12, 65x10, 75x8, 85x8

Cable Bar Curl
10x15, 15x15, 20x12, 25x8

Bicep Curl- DB
12.5x10 15x10, 20x10, 25x4 (failure :(

S/L Bench Squat 10 each side...

Holding on to Bar - S/L Squat..2 sets of 10

At this point..just went home...

Wed 8/4 - Hammies

DB D.L
17.5x15, 25x15, 40x6

Hanging Leg Raises
3x15

Barbell D.L.
95x5, 6, 115x5 (heavy)

Bench Hip Thrusts
3x15

Leg Curls - Kneeling S/L
10x15, 25x10, 35x8

Medicine Ball - 4 lb under and over legs 3 sets of 15 each

S/L Cable Glute Kick
10x15, 15x10, 12

Tuesday 8/3 Back

I went totally overboard on this workout. I didn't feel I did enough in the morning so when I went back to teach my class on Tuesday night, I did more and ended up pulling a muscle in my mid back..no biggie...rolled it out on the foam roller...

AM Back workout

Olympic Bar Row 2x15 (overhand grip), 65x10 (underhand) grip, 75x8 (underhand), 95x6 (overhand), 95x7 (underhand)

Wide grip pulldown
45x15, 55x10, 70x8, 80x6, 85x6

Rope Pulls to Eye Level
5, 6, 5

S/A DB Row
20x10, 35x10, 45x8

PM Back Workout
T-Bar 15x15, 25x10, 35x10, 45x7, 55x6 (PR)

O.B. Row - Deadlift
65x15, 95x10, 115x6, 8

Straight Arm Pulldown
20x15, 2x25x10

8/2 Monday - Chest

DB Press
15x15, 20x15, 27.5x12, 35x10, 40x7

Chest Press to Fly
17.5x20, 22.5x12, 30x10, 35x6

360 degree cable fly
15x15, 20x12, 25x9

Pushups on 360 cable...I basically take the handles almost all the way down to the floor and do pushups...it's like the TRX suspension system way of doing pushups..are you familar?? I was up to 10 pushups at one point but hadn't done them in a while...

3 sets, 6, 5, 6

7/30 - Quads

Felt really good today...Strong workout

Front Squat with Olympic Barx10, 65x8, 10, 75x10, 85x10 (this was hard)

Step up S/L
BW for first setx15
holding 25lb plate 2 setsx10 and one for 15 reps

Weighted Cable Rope Crunches - 3x30 lbsx15 reps

Sumo with Olympic Bar Squats
85x10, 95x10, 125x10, 12

Leg Extension
50x10, 60x10, 75x10, 90x10

Wednesday 7/28 Hamstrings/Abs

This workout wasn't much but I did feel it the following day - rushed on time...

DL
Barx15, 65x10, 85x8, 95x6, 8/Superset with 3 sets of 15 reps of bench crunches

S/L Split Squat with back leg on bench

10lb d.b in each handx10, 2x15x10, 20x10
Superset with 3 sets of 15 hanging leg raises

Tuesday 7/27 Chest/Bi's

DB Chest Press
15x20, 20x15, 25x15, 35x12, 40x6

DB Bi Curl
7.5x15, 12.5x15, 17.5x10, 20x8, 25x5

DB Fly with Twist
15x20, 22.5x12, 30x12

Incline DB Curl
10x12, 15x10, 20x6

7/26 - Monday Back

Rope Pullup
5,6,5

T-Bar Row
10x15, 20x15, 35x8, 45x8, 50x8

Wide Grip Pulldown
45x12, 55x10, 70x8, 85x6

DB Pullover
20x12, 25x10, 30x10

7/24 - Saturday - Delts/Tris

Delts
Rear BB Press
20x20, 30x12, 40x8, 50x8

Seated Lateral RAise
5x15, 7.5x12, 10x12, 12.5x8 (hard)

Shoulder Press
12.5x15, 17.5x12, 25x7, 30x4 (fail)

Tricep Pushdown (cable)
20x12, 30x10, 35x7, 40x7

DB Tri Extension (Hammer)
10x12, 12.5x10, 15x7

Thursday

50 minutes of Forza...Samurai Sword Class..first night of teaching it...more upper body work..

Will do Delts and Tris on Friday..

Hammies - Wednesday 7/21

Deads
Barx15, 65x10, 85x7, 9, 105x5

Ham Curl (S/L) 20x10
D/L 40x10, 50x7, 60x5

Bulgarian Split Squat
2x15x10, 17.5x10

Cable Glute KB
2x10x15

Tuesday - Back

Wide Grip
25x15, 40x10, 55x10,
Wkg 70x7, 80x6, 85x6

Seated Wide Grip Row
40x15, 55x10
70x9, 75x8, 85x6

Assisted Band Chins
3x6

Superset of
Rope Pull (Eye Pull)
20x12, 35x10, 40x10
Straight Arm Pulldown
3x25x10

Monday - Chest/Bi's

Flat Bench Press DB
12.5x20, 17.5x20, 25x12, 32.5x8, 40x6

BB incline
Barx10, 55x7, 9, 65x5

Cable Cross Over
2x15x10 - High Position
10lbsx8, 10 - Mid Position

Cable Straight Bar Curl
10x15, 15x12, 20x10, 30x6, 35x5

Hammercurls
15x10, 17.5x10, 20x8

Friday 7/16 Quads and Triceps

S/L Step ups
no weight x 15, holding 25 lb plate for 2 setsx10

Tri-pushups on decline bench
3 sets of 15

Hack Squats
90x15, 140x10, 170x10

Seated DB Extension - double arm
20x15, 25x12, 30x10, 35x8

Smith Sumo
50x15, 70x10, 90x10

Rope Tri
20x15, 30x10, 40x6/20x6/10x10 (this last set was a drop set)

Lying Tricep Extension - D/A Hammer Grip

10x12, 17.5x5, 17.5x4 (S/A) hard

Thurs - July 15

Delts

BB Press
20x20, 30x15, 40x10, 50x6

Seated Lat Raise
5x15, 10x10, 2x12.5x10(this was hard)

Prone Row
2x17.5x10

Wed 7/14 - Hamstrings

Deadlift
Barx15, 65x15, 85x8, 95x8

S/L Hamstring Curl
20x12, 25x10, 30x10, 40x6

This was all I had time for..didn't seem like much but I felt it the next day and day after for sure!!!!

7/13 - Tuesday - Back

Wide Pulldown
40x15, 55x10
70x8, 75x6, 85x6

T-Bar Row
10x15, 20x12
30x8, 40x8, 50x6

DB Pullover
20x12, 25x12, 30x10

S/A Row
25x10, 32.5x8, 40x8, 50x6

7/12 - Monday - Chest/Bi's

This is my 2nd round of Routine A

In DB Press
10x20, 20x20
wkg 30x10 (easy), 35x8, 40x6, 45x5 (needed spotter)

Smith Machine Flat Press
20x10
wkg 40x10, 60x8, 8

Chest Dips weighted
10x15, 20x8, 9

BB Curl
30x15, 40x8, 50x6, 60x5

Hammer Curls instead of rope curls
double arm 15x10, 20x8, 25x7 then drop set 10x10

7/10 Back - Saturday - Routine A

I know I'm supposed to pair up Back and Hammies..but didn't have the time after class and before clients

Wide Pulldown
40x15, 50x15
wkg 70x8, 80x6, 85x6

Deads for Back
90x10, 2x110x8, 120x8

D.B.Row
15x20, 30x10
wkg 40x8, 50x6 grip getting stronger

Pullover 25x8, 10

Friday 7/9 - Delts/Tri's

Took Thursday off...took 40 minute walk

Felt really good and strong today (Friday)

Seated Bar Press Barbell- 20x20, 30x15, 40x10, 50x6 (easy), 60x5 (hard)

Seated Side Laterals
Warm 5x15
Wkg 10x10, 12x8, 10, 12.5x10 (hard)

Prone Seated Row for Rear delts instead of front raise...(already pretty developed in this area..IMO, and bothers my shoulder
Palms facing in
12.5x15, 17.5x12, 20x12, 25x10

Cable TriPress (I wasn't sure if this should be done lying down on bench or on cable???)
20x15, 30x12, 40x8, 10, 45x8

DB Ext..again..not sure..seated double arm, single arm?? lying, etc??

I did it seated double arm (like French Press)
17.5x15 (easy)
25x10, 30x10, 32.5x8

7/6 Wednesday Routine A - Legs

Squat -
Barx15, 65x15, 95x10, 115x8

Leg Ext
40x15, 75x10, 85x10, 95x10

Sumo DB
45x15 (switch to smith machine..can lift way more without compromising grip strength and I sooooo feel it still today...(Friday)
Smith - 90x10, 2-120x10

Step ups holding 25 lb plate - 3 sets of 10 reps each side

Calf Raises - S/L 3 sets holding 25 lb plate for 15 reps

7/5 - Tuesday - Routine A

Took two days off..felt good for this week's lifts!! Shoulder and knee doing pretty good (knock on wood)
Chest/Bi's

In DB Press
15x15, 20x15
30x10, 35x8, 40x6 (unassisted)

Smith Press - lying on floor - Want to go as heavy as possible but afraid to get stuck without a spotter - weight is totalled for both sides, eg. 20 lbs will be 10 lb plate on each side
20x15, 40x10, 60x8, 70x8 (hard)

Chest Dips supersetted with Strength Builder Pushup on position 4 for handles
Weighted 10 lb plate on belt x 10, 20lbx7, 8

Pushups 3 sets of 10, 10, 12

Biceps
BB Curl 20x20, 30x15
Wkg 40x10, 50x7, 60x4 (hard)

DB Curl
15x10, 20x8, 25x6, 30x4

Reverse Cable Curl (forearms)
2x15lbx10

Saturday 7/3 - Delts/Tri's

I took Friday off...Normally would take Thursday off but didn't and because of that just had nothing left for Friday :(

Saturday...

Standing BB Press (Shoulders)
20x20, 30x15, 40x10, 50x6

Lat Raise
10x15, 15x12, 20x8, 22.5x7

Seated DB Press
15x15, 20x12, 25x8, 30x6

Tricep Cable Pressdown
20x15, 30x10, 40x8, 50x5

Overhead Seated TriPress..double arm - 20x10, 27.5x10, 32.5x6

7/1 Thursday - Bi's

Normally, I wouldn't do bi's on their own but I haven't had the time or frankly the energy to do more than one body part this week...not a good week!!!! :(

BB Curl
20x20, 30x12, 40x10, 50x8

DB Curl
10x15, 15x12, 20x8 (S/A), 25x7 (S/A), 27.5x5 (S/A)

Wednesday 6/30 Chest

DB Press
7.5x20, 15x15, 22.5x15
Wkg 30x10, 35x9, 40x5 (spotter used for lift)

Smith Flat - 10x10, 15x8, 25x6, 30x6

Cable Fly 15x15, 20x10, 25x7

Dips Bodyweightx10, Belt with 10x7, 20x6

Decline Fly D.B. 15x10, 20x10, 25x6

Legs 6/29 - Tuesday

Not a great day on many levels...oh well...

Leg Press - 90x15, 120x15, 140x10, 180x10, 200x10
Rom D.L. - Barx20, 65x12, 85x10, 95x8
S/L Squat - 1 set of 10
Leg Extension 55x12, 70x10, 80x10, 90x8

(normally would do more..)

6/28 Monday - Back

Bent over BB Row
Bar 2x12, 65x10, 75x10, 85x8
Wide Grip Seated Row - 40x15, 50x12, 60x10 (easy), 75x8 (challenging)
T-Bar Row 25x12, 35x10, 45x8
High Pull Cable with Rope 25x12, 35x10, 42.5x8
Decline DB Pullover 20x12, 27.5x10, 32.5x8 (doable)

Friday 6/25 - Legs

Romanian DL
Barx12, 65x12, 95x7, 115x5

Reverse Lunge with D.B on Shoulders
12.5x12, 2-17.5x10

S/L Ham Curl
20x12, 25x10
30x10, 40x6

S/L Squat - 1st and 3rd set done from seated bench position with non working leg extended and 2nd and 4th set done with hands on smith machine bar just holding

3 sets of 10 with last 4th set of 15 reps

Planned on doing more..glute cable kickbacks and Roll overs to stand but son called and had to bring him to golf course....

Wednesday 6/23 Upper Body

I actually felt this one...

Alternate Seated DB Press
7.5x15, 12.5x15
Wkg 15x12, 17.5x10

Rear Straight Arm Extension 7.5x15, 12.5x10, 12.5x12, 15x12

Neutral Chins with Assistance using Band
6,6,6,6

D.B. Pullover
12.5x15, 20x12, 25x10

Tate Press - Drop Set 8,8,8
3 sets. D.B.'s 12.5;10;7.5 (this was way to easy)
Wkg 17.5; 12.5;10
17.5, 15, 12.5

D.B. Preacher Curl - Drop Set, 8, 8, 8,
Double Arm 15, 12, 10
17.5, 12.5, 10

6/22 - Legs - Tuesday

Squat - Barx15, 65x12
Wkg 85x9, 115x5, 120x5, 6

S/L BB Step Ups
Barx10, 55x10
65x10, 75x10 (hard)

Monday - Half Body Workout - Upper Body

I need to change things up...Got this workout from FigureAthlete.com

This particular workout goes heavy but has 2-3 warm ups first...Rep Range is either 4-6 or 6-8 as detailed below

Rep Range 4-6 for next three exercises
T-Bar Row
Warm 10x15, 15x15, 20x12
Wkg 35x6, 40x6, 45x6, 50x5 (PR)

Incline DB Press with 60 degrees palms in for all sets except I didn't do it for the last two working sets
17.5x15, 22.5x15, 27.5x10
Wkg 30x8, 35x6, 2x40x6 (just had an assist at elbow to get weight up..that's it)

Hammer Curl
D/A 12.5x15, 15x10
D/A Working 20x6, 22.5x5, 25x4

Rep Range 6-8
DB Side Raise
7.5x15, 12.5x10
Wkg 15x8, 20x6, 20x8

French Press (Behind Head) Seated
20x15, 25x12
Wkg 30x8, 32.5x6

Double Arm Tricep Extension (Straight Arm)
2x15x10, 8, 17.5x8

Saturday 6/19 - Chest

Shoulder Been Pretty good..Thank God

Flat DB Press
15x15, 22.5x15
Wkg 30x12, 35x9, 40x6

In DB Press
20x15, 25x12
Wkg 30x12, 35x5

Fly 2x17.5x10

Cable Curl
2x20x10, 25x8, 30x8

Rope Pulldown
20x15, 30x10, 35x7, 8

DB Curl on Preacher Bench -S/A
15x12, 20x8, 22.5x8

Seated Overhead Press (French Press) double Arms
20x12, 27.5x10, 30x8

6/18 - Legs

Leg Press
Warm 90x15, 140x10, 190x10, 240x10

S/L Step ups on Bench holding 25 lb plate
3x10

DB Plie Squat
45x12, 60x12, 65x10

Glute KB on cable S/L
10x15, 15x15

Ham/Glute Lift on Hyperextension Bench
Holding 20lb d.b. 2x10; holding 25x10

Leg Extension
60x10, 75x10, 80x10

6/16 Back/Delts

So I hit some PRs today...very excited..I was pretty surprised at how I was able to push it today...

Underhand pulldown
45x15, 55x10
75x6, 85x6, 90x6, 95x6

T-Bar Row
15x10, 20x10
30x10, 40x7, 45x6 PR

Rope Pulldown
20x15, 2-25x7

Seated Double Arm DB Shoulder Press
15x15, 22.5x12, 27.5x8, 30x6 PR

Lateral Raise Superset with Incline DB Row

12.5x10, 17.5x10, 22.5x10

In Row
17.5x10, 2x22.5x10

6/14 - Tuesday - Legs

Knee felt pretty good during Squats and Leg Press - went to do walking lunges and fuggetboutit...UGH

BB Squat
Warm 2x45x15 - just Olympic Bar
65x10, 85x10, 95x10, 115x7, 125x6

Split Squat
2-15x10

Leg Press
90x15, 130x10, 180x10, 200x10

Leg Extension
50x10, 75x8, 100x7

6/14 Chest, Bi's Tri's

Still giving shoulder a rest..did pushups for chest..will try pressing moves later in the week...

Close Grip Pushups on decline bench 3x15

Pushups on Strength Builder on position 4 - 4sets of 10

B.B. Curls
20x15, 30x12, 40x10, 50x6

DB Tricep Extension - Seated
20x15, 25x12, 30x6, 32.5x6

DB Curl
15x12, 20x10 (S/A), 25x6, 30x4

SS EZ Curl Bar Tricep Pulldown
30x15, 40x10, 45x6

Side Hammer curl
S/A 15x8, 2x17.5x8, 10

Saturday 6/12 Back/Delts - Routine A

Lat Pull under
Warm 45x15, 55x10
Wkg 75x6, 80x5, 90x5

T-Bar Row
Warm 15x10, 12
Wkg 25x10, 35x8 (hard)

Rope Pulldown
15x15, 2-20x10

DB Press
10x15, 15x15
25x6, 27.5x6

DB Lateral Raise - Drop Set
3-10,8,3 lb for 10 reps

6/11 - Friday

Hamstrings - Tried to start with Squats..right knee pain..big time..
Single Leg Ham Curls
25x10, 30x12, 35x9

Bulgarian Split Squat - one leg on bench
holding 10lb d.b.x12, 2-15x10

Cable Glute Kickback - single leg
10x15, 2-15x12

Glute Ham Lift on hyperextension bench
2-holding 20 lb d.b.x10 reps

Routine C - Wed 6/9 Arms

Unable to do Chest now, Any pressing movements very painful...rehabbing a bit and will recover..stayed with Bi's and Tri's..still felt it in pec minor and anterior delt...

Incline DB Curl
7.5x15, 15x10
wkg - 20x6, 22.5x5

BB Ext (skull crushers) flat bench
20x20, 30x12
wkg - 40x9, 40x8 (hard)

Concentration Curls (superset)
2x20x10

DB KB
2x15x12

6/8 Routine C - Tuesday - Legs

Leg Extension
40x12, 55x12
Wkg - 75x10, 85x10

Squats (Can't do front squats)
Barx15, 65x15
Wkg 95x6, 115x6, 125x5

Stiff Dead
Barx15, 75x10
95x7, 95x10

Sumo Squat D.B.
30x15, 50x12, 70x10

6/7 Monday Routine C Back/Shoulders

Band Assisted Pullups - Close Grip 8, 8 Wider Grip 5, 5

Seated Cable Row
40x15, 50x15
Wrkg - 65x10, 80x9

D.B. DL
20x20
Wkg - 35x10, 45x8 (hard to hold)

D.B. Delt Press
Double Arm 10x15, 15x15
Single Arm - Wkg - 22.5x10, 27.5x8

Side ups S/A leaning on incline
5x12, 8x10, 8x12

6/5 - Legs

This was a quickie workout on Saturday..I had three classes and two clients so got to the gym early for a 20 minute leg workout before my 8 a.m. class..better than nothin ;)

I supersetted the first two and last two and even though it was a quickie..I felt it the next day..

Hack Squat
70x15, 90x12, 120x10

S/L Hamstring Curl
20x15, 25x12, 40x7

Split Squat - One Leg on Bench
15x10, 20x10

Plie Squat - DBs
60x12, 70x10

June 4 - Friday Routine C

Thursday..Day off - 1.25 hours of hiking - moderately strenous

Friday - Chest/Arms
(trying to get back to heavy, r-shoulder tweaking still :(

Flat D.B.
Warm 10x15, 15x15, 20x15
Wkg 30x6, 35x6, 40x5 (with spotter to just get arms to top of movement)

Incline DB Press
Warm 15x15
Wkg 25x12, 30x10 (stopped here..shoulder painful on presses

Incline DB Curl
Warm 10x15, 12.5x10
Wkg 20x5 (single arm), 20x5 (double arm)

Bar Tricep Extension (I assume like skull crushers or nose breakers)
2x30x10

I was really crunched for time so skipped last sets of last two exercises

Completed Supersets of
Con Curls/KB (I assume these are kickbacks and not kettlebells..duh? ;)

Con Curls, 15x10, 17.5x10 (challenging) I did them against my inner knee unless you want these standing, leaning forward with no elbow support??

Kickback..10x12 (easy), 15x10 both sets single arm with knee on bench..

6/2 - Routine C - Legs

Leg Extension 40x15, 55x10
Wkg 70x10, 85x10

Squat
Barx15, 65x15
Wkg 85x10, 95x10

Stiff Leg
65x10, 75x10
Wkg 95x8, 95x10

Sumo DB
30x15, 40x12, 50x10

6/1 Tuesday Routine C - Back/Delts

Assisted Pullups (the assistance I use is with a band) - Close grip
4x6


Seated Cable
40x15, 50x15
Wkg 65x10, 80x8

DB Dead
Warm 20x15
Wkg 30x12, 40x10

DB Standing press
Warm 10x15, 15x15
Wkg 20x8, 27.5x6

Side ups (single arm on an incline)
lying on side on incline bench 5 lbx10
leaning on side 7.5x10
kneeling on bench - side lift 7.5x10

5/29 - Saturday - Routine C - Legs

Improvised again a bit - Can't do front squats...way to uncomfortable on my bony chest and too much of a load on my front delts which are causing me a bit of discomfort

Leg Extension
40x10, 50x10, 70x10, 85x10

Seated Squats with Barbell
20BBx15 reps, 30BBx10

Sumo Squat (I assume this is holidng a d.b. in the center between legs in sumo position)
25x15, 35x15, 45x15

Step ups holding 15 dbx15 for 2 sets, 20dbx10

Cable S/L kickbacks - leaning forward with flat back
10lbx10, 15x10

5/27/10 Chest Arms

I had to modify a bit since my right delt is still pretty "ropey" as the massage therapist referred to it..it's painful and clicky but working through it...it's actually coming from my pec minor..so icing and some moist heat.

Cable Flyes
10lbx20 reps
2-15x15

Close Hands pushups with handles (more tricep) 3 setsx15

BB Curls
20x20, 30x15
wkg - 40x10, 50x5

Pushups with handles wider 3 sets of 10, 12, 10

Seated DB Curl
12.5x15 (double arm)
20x8, 25x5, 27.5x4 (single arm for 3 working sets)

Abs supersetted in..bosu crunch with knees up 2 sets of 10, 15

Hip Thrusts 3 sets of 15

Wed 5/26 - Routine B - Legs

My right knee is still wussing out a bit but not too badly...so did legs with a focus on Quads since did Hams on Monday...would have done Chest, bis and tris but right shoulder is rough...Going to take Thursday off and try to work Chest on Friday or Saturday...

Weight 103.4 (which is pretty funny considering I ate 2-3 small bowls of chocolate cherrios last night :(


Leg Press
Warm 90x15, 110x15
Wkg 200x8, 250x8, 270x8

Squat
Warm 65x15, 75x15 got deep
Wkg 95x10, 125x10 (did get as deep on last set)

Bulgarian Split Squat off Bench
Holding 10lb db x 15 reps, 15x12, 20x10

Leg Extension
55x10, 70x10, 85x10, 100x8

Tuesday 5/25/10 - Back, Shoulders

My shoulder is still buggin quite a bit so a modified certain exercises...

Overhand Pulldown
Warm 40x15, 55x10
Wrkg 70x6, 85x5, 85x6

Deads 65x15, 95x15
Wkg 135x5, 2x145x5..very hard to maintain grip

Bench Row
Warm 17.5x15
Wkg 22.5x12, 25x10

Instead of Upright Rows - I did Face Pulls on Cable with Rope
Warm 15x15, 20x12
Wkg 30x10, 42.5x10

Side Laterals
Double Arm
10x10, 15x8, 20x6, 25x6 (hard)

Monday - Routine B 5/24/10 - Hams

For 5/24/10 -
Weight - 104.5
Waist - 26 inches

My shoulder is jacked..and I don't mean in a good way ;) and my right knee was a mess so I did hamstrings even though I was scheduled to do Back..I will do it tomorrow...

Macros Carbs 205, Fat 44, Protein 156

Warmup for 10 minutes on stationary bike

DL's
Warm - Barx15, 65x15, 75x10
Wkg - 95x5, 115x6, 125x6

Lying Leg Curl
Warm - 40x10, 45x10
Wkg - 55x8, 60x6, 65x5

S/L Lying Supine Bridge with 25 lb plate on elevated leg and other foot on bench - 2 sets of 15 reps

Supersetted with Ham/Glute Lift on Hyperextension Bench holding 25 lb plate for two sets.

Saturday's Routine B - Chest Bis/Tris

Strength increasing but Right shoulder is definately acting up...

Incline DB Press
Warm 12.5x20, 20x15, 25x15
Wkg - 35x7, 40x5, 40x7 for the two sets of 40 lb db, used a spotter to get db up but was fine once arms extended for first rep

Dips
Bodyweightx15, wore belt for last three sets, +15x9,10, +25x7

Flat Bar x reps - Smith Machine
50x12, 60x10, 12

BB Curls
Warm 2x30x12
Wkg - 3x50x6

Tri Pressdown
Warm - 30x12, 35x10
Wkg - 40x5, 45x5 drop set to 25x7 drop set 10x10

Did do the superset of Rope Curl and DB ext..ran out of time and had to leave gym for home clients.

Sunday - Cardio Only - did Zumba Class

Friday May 21 - Legs Routine B

Leg Press
Warm 90x15, 20
Wkg 200x8, 230x8, 270x8

Stiff Leg Deads
Warm - Barx15, 65x10
Wkg - 95x6, 115x6, 125x6

Squat - 65x10, 90x10, 115x10

Walking Lunge
Warm - 15 db 7up/7back
Wkg - 2x25 db 5 up/5 back

The only exercise I didn't up the weights were the squats but I got lower on the 1st two sets...

Wed Routine B - Back 5/19/10

Overhand Pulldown
Warm 40x15, 55x10
Wkg 70x6, 85x6, 6

Deads with Bar
Warm 65x15, 75x15
Wkg 125x5, mixed grip-7, 145x6

DB Bench Row - Palms facing each other
Warm 17.5x15
Wkg 20x10, 12

BB Upright Row

30x12, 30x15
Wkg 40x10, 45x8

DB Lat Raise
15x6, 20x6, (single arm) 25x6

Routine B - Tuesday - Chest

Incline DB
Warm 15x15, 20x15, 22.5x15
Wkg: 35x6, 40x5, 40x5..used a spotter to get to straight arm position

Chest Dips
1st set just body weight for 15 reps
+10 lb plate wearing beltx8, 15 lbsx9, 25lbx6


Flat Bar X reps- Used Smith Machine with flat bench
50x10, 55x10, 55x12

BB Curls
Warm 2x30x15
wkg: 50x5, 6, 7

Tri Pressdown
Warm 20x15, 25x15
Wkg 40x7, 45x5

Rope Curl SS with DB Ext

Curl 25x11, 30x10
DB Ext 25x10, 27.5x10
Wkg

Monday - 5/17 Routine B - Legs

Okay..I thought it was a good day..

Leg Press
Warm 90x15, 20
Wkg 180x6, 210x6, 240x6 (I hope I added correctly, 180 would be 2-45 lb plates on each side of the sled) right?

Stiff Leg DL
Warm Barx15, 65x15
Wkg - 95x8, 2x115x6

Squat
75x10, 95x10, 115x10

Walking Lunge
Warm holding 10 lb d.b. walking up 8 and back 8 reps each side
Wkg holding 15 db walking up 5 and down 5, 20 lb 5 up and 5 back

Routine B - Saturday

5/14 - Back Workout

Overhand Pulldown
warm 40x15, 55x10
Wkg 65x6, 70x6, 85x5

Deadlift for Back
2xBarx15
Wkg 25x6, 35x5, 35x5 (never did these before with shorter ROM for back)

DB Bench Row
Warm 10x15
Wkg 2x15x12

Upright Row
Warm 2x30x12
Wkg 2x 40x10

Lat Raise - 15x6, 20x6, 25x6 (single Arm for last set)

5/14 - Friday Routine B

Thursday was an off day..just took a 30 minute walk

Friday - B2 Chest, Bis, Tris

Inc DB Press - Warm 7.5x25, 15x15, 20x15
Wkg 35x5, 40x5, (no spotter, S/A 40 lb for 3 reps)..was going for 45 but couldn't get it up..would have with a spotter :(

Chest Dips
10, w/beltx10x10, belt+15x8, 9

Flat Bar x Reps
This is where I mistakely didn't understand and did 6/6 partials for 12 reps using 50 lb straight barbell

BB Curl
Warm 2x30x12
Wkg 2x50x6

Tri Pressdown
20x15
35x7, 2x40x6

Rope Curl superset with DB Ext - I did double arm behind head (I think that is what you wanted)

Curl 20x12, 25x10
DB Ext 20x12, 25x10

5/11 - Tuesday - Routine B

Well..honestly had a bad day on Tuesday so I started Legs on Tuesday and just couldn't finish...so I did legs again on Wed since my upper body wasn't ready for another workout..I know this shouldn't be the norm..but had to do something and lower body wasn't fatigured from Tuesday's Legs...my right knee is bothering me a bit

Leg Press
Warm 25x15, 45x15
Wkg 90x8, 100x6, 100x8

Stiff Leg
Warm Barx15, add 10 each sidex10
Wkg - 25x6...(AT this point, I hit a wall and just left the gym..couldn't push it!!)

Wed afternoon came back to finish what I had started Tuesday

Stiff Leg
Warm 2xBarx15, 1xBar+10x10
Wkg - 25x6,(overhand) 25x5,(underhand-hard to grip) 25x7 (mixed grip)
( I need to work on my grip, it was very hard to grip..I will hang from a bar to strengthen)

Squat - Hack Squat..we are missing the padding at the gym- just bought my own so I can squat..messed my neck up pretty good without using the padding...

Warm - 25x15
Wkg 45x15, 55x10, 70x12

Walking Lunge
Warm ups holding 10 lbs - 15 reps
Right knee bothering me so I did stationary lunges holding 15 lb db x 10, then 2nd set and 3rd set holding 25 lb d.b. for 10 reps each side

Routine B - Monday 5/10

Started on Monday 5/10 with last Routine A chest workout..had to split up workout - low, low energy.

AM - Flat Bar Bench - did it on the smith - no one to spot me and wanted to go as heavy as possible

Warm - 2x10x15 reps
Wkg - 1x15x10 reps, 3x25x5

Incline DB
Warm - 15x15
Wkg - 25x10, 30x8, 32.5x8

DB Fly
Warm 15x15
Wkg 20x10, 25x10

(I was dead physically and mentally) - Went back to gym at 5 p.m.
Still on B Chest Routine

Cable Curl with Straight Bar
Warm 10x15, 15x15
Wkg 25x10, 30x8

Rope Pressdown
Warm - 15x15, 20x15
Wkg - 2x30x8

HammerCurls
Warm - 17.5x12, 20x10

Superset with Dips - weight belt
2sets of 25 lb plate for 8 reps followed with 15 bench dips to fatigue out triceps

Week of 5/1-5/10

Monday 5/3 - Back
Lat Pull Underhand - warm - 2 x45 lbs x 15 reps,
Working 70x6, 80x6, 85x6

T Bar Row
warm - 15x12, 17.5x12
wkg 25x10, 35x8

Rope Pulldown
Warm 15x15
wkg 20x12, 25x12

Standing D.b. Press
Double Arm -Warm 10x15, 15x15
wrkg 25x8, 27.5x6

Front Raises Supeset with Side Lats
7.5 x12
8x12
10x10

5/4 - Tuesday

BB Squat with Olym Bar 3x15
+15x10 +20x10, +25x10

Leg Extension
70x12 - warm
wrkg 90x6, 110x5, 110x6

Lying Leg Curl
warm 2x40x12
wkg 65x6, 65x7

Bar Lunge
warm Just Bar
+15x10, +20x10

Calf Raises holding 2x25 lb in hand

Wed 5/5

Chest/Arms

Flat Bench Press 3x15 - OB.
+15, 4 reps, 1 partial for 2 sets
last set assisted 17.5 for 4 reps

Slight In DB Press
15x15, 27.5x10, 30x10, 32.5x8

Incline DB Fly
warm 12.5x15
wkg 15x12, 20x11

Cable Curl
warm 2x15x15,
wkg 25x10, 30x8

Rope Press down
15x15, 20x15
wrkg 30x10, 35x6 drop set to 25x4

Superset Hammer and Dips
12.5x10, 17.5x10

Dips with 45 lb plate on lap 2 sets for 12 reps

Friday 5/7

Back only - hit wall before could finish shoulders :(

Lat Under
45x15, 47.5x15
wkg 70x6, 80x6, 85x6

TBar
15x10, 20x10
wkg 25x10, 35x8

Rope Pulldown
20x15
wkg 2 -25x8

Standing D.B. Press
15x15, 20x10, (petered out)

Saturday 5/8 Legs

Squat with Bar only
3x15
wkg add 10x10
add 25x10 for 2 sets

Leg Ext
warm 60x12
wkg 85x6, 105x6, 115x6

Single Leg Curl (kneeling)
warm 2-30x10
wkg 40x6, 45x6 (hard)

Lunge (no pad for O.B. so held plates)
warm holding 10 lb plates alternating 2 reps each side for 14 reps total
wkg holding 25 lb plates x 10 reps for 2 sets

5/10 - Monday

Chest
Smith - Assisted..
warm 2x10 plate ea sidex15, 15x10
wkg 3x25x5

Incline DB
warm 15x15,
wkg 25x10, 30x8, 32.5x8

Fly
15x15
wkg 20x10, 25x8

Cable Curl
10x15, 15x15
wkg 25x10, 30x8

Rope Pressdown
15x15, 20x15
wkg 2-30x8

Hammercurl supeset with Dips

Hammer 17.5x12, 20x10

Dips - weighted with belt - adding 25 lb plate
8 reps followed with 15 non weighted bench dips for two sets

Test

This is a test for Jill's training blog.