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