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