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)