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.