I hit gym for legs..
Leg press 4/10 @ 180, 270-->,
Squat 2/10 @ 85, 95, 2/12 @ 105,
Deadlift (from floor) 4/10 @ 05, 105, 115, 115,
Seated Leg Curl 3/10 @ 75, 75, 80,
Leg Ext 3/10 @ 85-->,
Glute machine 3/12 @ 80, 85, 90..
went back later for cardio... 35 min elliptical 3 miles... alternating b/t level 5 ramp 5, level 10 ramp
Saturday, January 10, 2009
Friday, January 9, 2009
Chest and Cardio Kinda Weak
Feeling a bit weak today for some reason…
Incline BB Bench 4/12 @ 55, 65, 65, 70,
Flat DB Fly 4/12 @ 20, 25, 25, 25,
Flat Bench (just didn’t have it in me to hit higher numbers) 4/5 @ 65, 85, 85, 85 on that first set of 85.. I tried for a 6th rep and ended up having to roll the bar off me, so I decided to just take some extra time between sets and stick with 5 reps… I purposely put the Flat Bench in this spot to see what I could do somewhat fatigued already, obviously not to much…
Pec Dec 4/12 @ 40, 50, 50, 50 –
finished up with some cardio.. Cardio Coach 3 on the elliptical 3miles, 5060 strides. Gotta say if your feeling a bit bored with your cardio routine, look into cardio coach guided workout series, nice way to mix things up from time to time.
Incline BB Bench 4/12 @ 55, 65, 65, 70,
Flat DB Fly 4/12 @ 20, 25, 25, 25,
Flat Bench (just didn’t have it in me to hit higher numbers) 4/5 @ 65, 85, 85, 85 on that first set of 85.. I tried for a 6th rep and ended up having to roll the bar off me, so I decided to just take some extra time between sets and stick with 5 reps… I purposely put the Flat Bench in this spot to see what I could do somewhat fatigued already, obviously not to much…
Pec Dec 4/12 @ 40, 50, 50, 50 –
finished up with some cardio.. Cardio Coach 3 on the elliptical 3miles, 5060 strides. Gotta say if your feeling a bit bored with your cardio routine, look into cardio coach guided workout series, nice way to mix things up from time to time.
Thursday, January 8, 2009
My favorite part..
Shoulder day, love training shoulders..
Bentover Rear Lat Raise 2/12 @ 15, 1/8 @ 20 dropped to 15 got 12 more,
Upright Rows EZ curl bars alternated wide grip (2 sets), narrow grip (2 sets) 4/12 @ 40, 40, 50 , 50,
Front Raise w/Plate 3/12 @ 25, after last set no rest 1/12 @ 12, no rest, 1/12 @ 10, no rest, 1/12 @ 5 BURNING!!,
DB Shldr Press 3/12 @ 30 (middle set only got 11 reps) tried for 35's and they might have been doable with a spot, least for a couple of reps, course most peeps have no idea how to spot on DB shldr presses,
Side Lat Raise 3/12 @ 15 no rest after last set, dropped to 10 got 10 more, Lifefitness machine shldr press 3/10 @ 40,
Rev Pec Deck 3/12 @ 40
Still trying to figure out a true schedule, but this week has been hectic, sleep patterns off, busy at work, hitting the gym twice a day... Dawn got your email and I will answer ya chica... I have lots of catching up to do this weekend with peeps..
Bentover Rear Lat Raise 2/12 @ 15, 1/8 @ 20 dropped to 15 got 12 more,
Upright Rows EZ curl bars alternated wide grip (2 sets), narrow grip (2 sets) 4/12 @ 40, 40, 50 , 50,
Front Raise w/Plate 3/12 @ 25, after last set no rest 1/12 @ 12, no rest, 1/12 @ 10, no rest, 1/12 @ 5 BURNING!!,
DB Shldr Press 3/12 @ 30 (middle set only got 11 reps) tried for 35's and they might have been doable with a spot, least for a couple of reps, course most peeps have no idea how to spot on DB shldr presses,
Side Lat Raise 3/12 @ 15 no rest after last set, dropped to 10 got 10 more, Lifefitness machine shldr press 3/10 @ 40,
Rev Pec Deck 3/12 @ 40
Still trying to figure out a true schedule, but this week has been hectic, sleep patterns off, busy at work, hitting the gym twice a day... Dawn got your email and I will answer ya chica... I have lots of catching up to do this weekend with peeps..
Tuesday, January 6, 2009
Back Training
Cable Rows 4/10 @ 85, 100, 100, 100 ,
Lat Pull down alternated wide overhand and close underhand 4/10 @ 85, 90, 95, 100 however on last set of wide could only get 8 to chest,
1Arm DB Row 4/10 @ 30, 40, 40, 40,
Straight Arm Pull Down 3/10 @ 30, 40, 40,
Hyperextensions 3/12 @ bodyweight.
No time left or cardio that will be tonight.
Lat Pull down alternated wide overhand and close underhand 4/10 @ 85, 90, 95, 100 however on last set of wide could only get 8 to chest,
1Arm DB Row 4/10 @ 30, 40, 40, 40,
Straight Arm Pull Down 3/10 @ 30, 40, 40,
Hyperextensions 3/12 @ bodyweight.
No time left or cardio that will be tonight.
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