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