Seems like I am always trying to catch up..

Thursday Shoulders and Abs

Cable Side Raise

1/15 @ 10 x 3 sets

Seated Smith Machine Military Press

1/10 @ 50
1/10 @ 60
1/6 @ 70 drop to 50 for 6 more

DB Side Raise

1/10 @ 20 x 3 sets

Bent Over DB Raise

1/12 @ 25
1/12 @ 30
1/6 @ 30 drop to 25 for 6 more

Seated DB Shldr Press

1/10 @ 35 x 3 sets

various ab exercises... and cardio was a 90 min run/walk outside

Friday Legs (yeah hit them twice this week they need a lot of work)

Squats

1/15 @ 135
1/10 @ 155
1/10 @ 155
1/6 @ 175

Hack Squat

1/12 @ 200 x 3 sets

Leg Ext

1/20 @ 70 x 3 sets - last 5 of each set two count hold at top and 5 count down
also rotate foot position, toes in, heels in, etc to hit different areas of quads

Lying Ham Curls

1/12 @ 80
1/12 @ 100
1/12 @ 100

Choice to skip SLDL since it was moving day at work and I knew I'd be squatting and hoisting heavy boxes all day. hehehe... there are some disadvantages to being a strong woman, you gotta move your own damn boxes so the custodians can help the other ladies in the office... I always laugh when they say 'no don't lift that, you'll hurt yourself' yeah.. ok... right...

Had physio therapy on Friday too. between the exercises they have me do to strengthen back and abs and the abs I did on Thursday.. good gosh my abs were on fire.. planks were killer! KILLER I tell you...

Friday's cardio was cycling outside for 90 minutes...

Saturday - well today was a special day as I got to meet and workout with a new friend BiggyDaddyD (david).... We did chest and back...

I did cardio this morning.. 90 min run/walk, never did HR get above 132.. I like that when I can run (well ok it ain' 8 min miles) and my HR stays low... then some more box lifting as we unpacked our new office at work...

Chest/Back (didn't write it down, going off memory)

Flat BB Bench

1/10 @ 135
1/10 @ 115
1/10 @ 115

Lat Pulldown

1/10 @ 100 wide
1/10 @ 120 wide
1/10 @ 120 close
1/10 @ 120 close

Incline BB Bench

1/10 @ 95 x 3 sets

Seated Cable Row

1/10 @ 100
1/10 @ 120
1/10 @ 120

Incline DB Flyes

1/12 @ 25
1/10 @ 30
1/10 @ 30

1 arm DB Row

1/10 @ 55 x 3 sets

Now on the flyes... BDD was doing them different and it was intriquing as I could see the squeeze in his chest at the end of movement... so I decided to give it a go... OMG the contraction from this is amazing... not sure how to describe it but when doing flyes your arms are kinda bent like your hugging a tree and they stay that way thru top of movement, then right near the top you straighten out the arms a bit more, not lock out and bring the ends of the DBs in... wish I had brought camera to video it cause I am sure I"m not describing it right..

Anyhow... it wasn't my normal workout but it rocked and OMG it is SO so nice to have someone to train and chat with from time to time.. so again BDD, thank you sir!!!!