My right knee is still wussing out a bit but not too badly...so did legs with a focus on Quads since did Hams on Monday...would have done Chest, bis and tris but right shoulder is rough...Going to take Thursday off and try to work Chest on Friday or Saturday...
Weight 103.4 (which is pretty funny considering I ate 2-3 small bowls of chocolate cherrios last night :(
Leg Press
Warm 90x15, 110x15
Wkg 200x8, 250x8, 270x8
Squat
Warm 65x15, 75x15 got deep
Wkg 95x10, 125x10 (did get as deep on last set)
Bulgarian Split Squat off Bench
Holding 10lb db x 15 reps, 15x12, 20x10
Leg Extension
55x10, 70x10, 85x10, 100x8
Wednesday, May 26, 2010
Tuesday 5/25/10 - Back, Shoulders
My shoulder is still buggin quite a bit so a modified certain exercises...
Overhand Pulldown
Warm 40x15, 55x10
Wrkg 70x6, 85x5, 85x6
Deads 65x15, 95x15
Wkg 135x5, 2x145x5..very hard to maintain grip
Bench Row
Warm 17.5x15
Wkg 22.5x12, 25x10
Instead of Upright Rows - I did Face Pulls on Cable with Rope
Warm 15x15, 20x12
Wkg 30x10, 42.5x10
Side Laterals
Double Arm
10x10, 15x8, 20x6, 25x6 (hard)
Overhand Pulldown
Warm 40x15, 55x10
Wrkg 70x6, 85x5, 85x6
Deads 65x15, 95x15
Wkg 135x5, 2x145x5..very hard to maintain grip
Bench Row
Warm 17.5x15
Wkg 22.5x12, 25x10
Instead of Upright Rows - I did Face Pulls on Cable with Rope
Warm 15x15, 20x12
Wkg 30x10, 42.5x10
Side Laterals
Double Arm
10x10, 15x8, 20x6, 25x6 (hard)
Monday, May 24, 2010
Monday - Routine B 5/24/10 - Hams
For 5/24/10 -
Weight - 104.5
Waist - 26 inches
My shoulder is jacked..and I don't mean in a good way ;) and my right knee was a mess so I did hamstrings even though I was scheduled to do Back..I will do it tomorrow...
Macros Carbs 205, Fat 44, Protein 156
Warmup for 10 minutes on stationary bike
DL's
Warm - Barx15, 65x15, 75x10
Wkg - 95x5, 115x6, 125x6
Lying Leg Curl
Warm - 40x10, 45x10
Wkg - 55x8, 60x6, 65x5
S/L Lying Supine Bridge with 25 lb plate on elevated leg and other foot on bench - 2 sets of 15 reps
Supersetted with Ham/Glute Lift on Hyperextension Bench holding 25 lb plate for two sets.
Weight - 104.5
Waist - 26 inches
My shoulder is jacked..and I don't mean in a good way ;) and my right knee was a mess so I did hamstrings even though I was scheduled to do Back..I will do it tomorrow...
Macros Carbs 205, Fat 44, Protein 156
Warmup for 10 minutes on stationary bike
DL's
Warm - Barx15, 65x15, 75x10
Wkg - 95x5, 115x6, 125x6
Lying Leg Curl
Warm - 40x10, 45x10
Wkg - 55x8, 60x6, 65x5
S/L Lying Supine Bridge with 25 lb plate on elevated leg and other foot on bench - 2 sets of 15 reps
Supersetted with Ham/Glute Lift on Hyperextension Bench holding 25 lb plate for two sets.
Sunday, May 23, 2010
Saturday's Routine B - Chest Bis/Tris
Strength increasing but Right shoulder is definately acting up...
Incline DB Press
Warm 12.5x20, 20x15, 25x15
Wkg - 35x7, 40x5, 40x7 for the two sets of 40 lb db, used a spotter to get db up but was fine once arms extended for first rep
Dips
Bodyweightx15, wore belt for last three sets, +15x9,10, +25x7
Flat Bar x reps - Smith Machine
50x12, 60x10, 12
BB Curls
Warm 2x30x12
Wkg - 3x50x6
Tri Pressdown
Warm - 30x12, 35x10
Wkg - 40x5, 45x5 drop set to 25x7 drop set 10x10
Did do the superset of Rope Curl and DB ext..ran out of time and had to leave gym for home clients.
Sunday - Cardio Only - did Zumba Class
Incline DB Press
Warm 12.5x20, 20x15, 25x15
Wkg - 35x7, 40x5, 40x7 for the two sets of 40 lb db, used a spotter to get db up but was fine once arms extended for first rep
Dips
Bodyweightx15, wore belt for last three sets, +15x9,10, +25x7
Flat Bar x reps - Smith Machine
50x12, 60x10, 12
BB Curls
Warm 2x30x12
Wkg - 3x50x6
Tri Pressdown
Warm - 30x12, 35x10
Wkg - 40x5, 45x5 drop set to 25x7 drop set 10x10
Did do the superset of Rope Curl and DB ext..ran out of time and had to leave gym for home clients.
Sunday - Cardio Only - did Zumba Class
Friday, May 21, 2010
Friday May 21 - Legs Routine B
Leg Press
Warm 90x15, 20
Wkg 200x8, 230x8, 270x8
Stiff Leg Deads
Warm - Barx15, 65x10
Wkg - 95x6, 115x6, 125x6
Squat - 65x10, 90x10, 115x10
Walking Lunge
Warm - 15 db 7up/7back
Wkg - 2x25 db 5 up/5 back
The only exercise I didn't up the weights were the squats but I got lower on the 1st two sets...
Warm 90x15, 20
Wkg 200x8, 230x8, 270x8
Stiff Leg Deads
Warm - Barx15, 65x10
Wkg - 95x6, 115x6, 125x6
Squat - 65x10, 90x10, 115x10
Walking Lunge
Warm - 15 db 7up/7back
Wkg - 2x25 db 5 up/5 back
The only exercise I didn't up the weights were the squats but I got lower on the 1st two sets...
Wednesday, May 19, 2010
Wed Routine B - Back 5/19/10
Overhand Pulldown
Warm 40x15, 55x10
Wkg 70x6, 85x6, 6
Deads with Bar
Warm 65x15, 75x15
Wkg 125x5, mixed grip-7, 145x6
DB Bench Row - Palms facing each other
Warm 17.5x15
Wkg 20x10, 12
BB Upright Row
30x12, 30x15
Wkg 40x10, 45x8
DB Lat Raise
15x6, 20x6, (single arm) 25x6
Warm 40x15, 55x10
Wkg 70x6, 85x6, 6
Deads with Bar
Warm 65x15, 75x15
Wkg 125x5, mixed grip-7, 145x6
DB Bench Row - Palms facing each other
Warm 17.5x15
Wkg 20x10, 12
BB Upright Row
30x12, 30x15
Wkg 40x10, 45x8
DB Lat Raise
15x6, 20x6, (single arm) 25x6
Routine B - Tuesday - Chest
Incline DB
Warm 15x15, 20x15, 22.5x15
Wkg: 35x6, 40x5, 40x5..used a spotter to get to straight arm position
Chest Dips
1st set just body weight for 15 reps
+10 lb plate wearing beltx8, 15 lbsx9, 25lbx6
Flat Bar X reps- Used Smith Machine with flat bench
50x10, 55x10, 55x12
BB Curls
Warm 2x30x15
wkg: 50x5, 6, 7
Tri Pressdown
Warm 20x15, 25x15
Wkg 40x7, 45x5
Rope Curl SS with DB Ext
Curl 25x11, 30x10
DB Ext 25x10, 27.5x10
Wkg
Warm 15x15, 20x15, 22.5x15
Wkg: 35x6, 40x5, 40x5..used a spotter to get to straight arm position
Chest Dips
1st set just body weight for 15 reps
+10 lb plate wearing beltx8, 15 lbsx9, 25lbx6
Flat Bar X reps- Used Smith Machine with flat bench
50x10, 55x10, 55x12
BB Curls
Warm 2x30x15
wkg: 50x5, 6, 7
Tri Pressdown
Warm 20x15, 25x15
Wkg 40x7, 45x5
Rope Curl SS with DB Ext
Curl 25x11, 30x10
DB Ext 25x10, 27.5x10
Wkg
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