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