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