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