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