Chest & Arms
Flat BB press 3x5,5,7 95,95,85 *think i felt tight in the shoulders from yesterdays workout
Inc db press 3x9,8,8 27.5,27.5,27.5
Inc db fly 2x10,10 17.5,17.5
Cable rope pressdowns 3x10,11,10 50,50,50
Cable rope curl 3x7,8,9 50,45,40
BW dips 2x5,5
DB hammer curl 2x10,10 15,15
Cardio intervals on bike 6 sets 20 sec each
Tuesday, April 29, 2014
Monday, April 28, 2014
Monday April 28th, 2014
Show has been chosen...September 20th, 2014. PSYCHED ABOUT THIS!!
Back and Shoulders
Lat pulldown 3x6,6,7 75,80,80
1 arm DB row 3x11,10,10 27.5,27.5,27.5
WG assisted pull-up machine 3x4,5,5 36lb assistance, 30lb assistance,30lb assistance
Seated DB shoulder press 3x7,6,6 25,25,25
DB front raises 3x10,10,10 15,15,15
Seated DB lat raises 3x10,10,10 15,15,15
Cardio steady state 25 minutes incline walk on treadmill
Liking that I have a goal with the show date...helping to keep my mind focused and even more motivated already.
Back and Shoulders
Lat pulldown 3x6,6,7 75,80,80
1 arm DB row 3x11,10,10 27.5,27.5,27.5
WG assisted pull-up machine 3x4,5,5 36lb assistance, 30lb assistance,30lb assistance
Seated DB shoulder press 3x7,6,6 25,25,25
DB front raises 3x10,10,10 15,15,15
Seated DB lat raises 3x10,10,10 15,15,15
Cardio steady state 25 minutes incline walk on treadmill
Liking that I have a goal with the show date...helping to keep my mind focused and even more motivated already.
Saturday April 26th, 2014
Cardio intervals
Horseback riding lesson 6 intervals of 20 seconds of cantering.
I wasn't going to use this as high intensity cardio, but I had a great lesson and didn't need to do extra interval work on any cardio equipment after :)
Horseback riding lesson 6 intervals of 20 seconds of cantering.
I wasn't going to use this as high intensity cardio, but I had a great lesson and didn't need to do extra interval work on any cardio equipment after :)
Saturday, April 26, 2014
Friday, April 25th, 2014
Chest & Arms
BB Flat press 3x6,5,5 95,100,100
DB Inc press 3x10,10,9 27.5,27.5,27.5
DB Inc Fly 3x7,8,8 20,20,20
DB Inc curl 3x10,10,9 12.5,12,5,12.5
BB press 3x6,8,10 35,30,25
DB kickbacks 2x10,10 12.5,12.5
DB conc. curl 2x10,917.5,17.5
Cardio steady state on treadmill incline walk 25 min.
BB Flat press 3x6,5,5 95,100,100
DB Inc press 3x10,10,9 27.5,27.5,27.5
DB Inc Fly 3x7,8,8 20,20,20
DB Inc curl 3x10,10,9 12.5,12,5,12.5
BB press 3x6,8,10 35,30,25
DB kickbacks 2x10,10 12.5,12.5
DB conc. curl 2x10,917.5,17.5
Cardio steady state on treadmill incline walk 25 min.
Wednesday, April 23, 2014
Wednesday, April 23rd, 2014
Legs
Hack squats 3x10,10,10 70,90,90
BB Front Squats 4x6,6,6,6 85,85,85,85
BB deadlift 4x8,8,6,6 95,95,105,105
DB split squats 3x8,8,8 25,25,25
DB Sumo Squat 3x12,12,12 80,80,85
Hack squats 3x10,10,10 70,90,90
BB Front Squats 4x6,6,6,6 85,85,85,85
BB deadlift 4x8,8,6,6 95,95,105,105
DB split squats 3x8,8,8 25,25,25
DB Sumo Squat 3x12,12,12 80,80,85
Tuesday, April 22, 2014
Tuesday April 22nd, 2014
Back & Shoulders
UH Lat Pulldown 3x4,6,6 90,75,75
Close grip pulldown 2x10,10 50,55
Row 3x10 20,20,20
BB shoulder press 3x7,5,6 45,55,50
DB seated lat raises 3x10,10,9 10,10,10
DB front raises 3x10,9,10 17.5,17.5,17.5
Cardio intervals on elliptical precor L8/L9 6 sets 20 seconds each
UH Lat Pulldown 3x4,6,6 90,75,75
Close grip pulldown 2x10,10 50,55
Row 3x10 20,20,20
BB shoulder press 3x7,5,6 45,55,50
DB seated lat raises 3x10,10,9 10,10,10
DB front raises 3x10,9,10 17.5,17.5,17.5
Cardio intervals on elliptical precor L8/L9 6 sets 20 seconds each
Tuesday, April 15, 2014
Tuesday, April 15th, 2014
Back & shoulders
UH lat pulldown 3x10,10,11 75,75,75
CG lat pulldown 2x7,8 60,50
Bent over DB row 3x9,10,10 22.5,22.5,20
BB shoulder press 3x7,7,8 45lbs
Lat raises seated 3x10,10,10 10lbs
Front raises altnt 3x10 17.5,17.5,17.5
Cardio intervals on elliptical precor L8 6 sets 20seconds each
Monday, April 14th, 2014
Legs
BB front squats 4x6,6,6,5 75,80,85,85
BB deadlifts 4x7,7,7,7 95lbs
Hack squats 3x10,10,10 45,70,70
DB split squats 3x10,10,9 25,25,22.5
DB sumo squats 3x12,12,12 75,75,80
Cardio intervals on elliptical precor L8 6 sets 20 seconds each interval
BB front squats 4x6,6,6,5 75,80,85,85
BB deadlifts 4x7,7,7,7 95lbs
Hack squats 3x10,10,10 45,70,70
DB split squats 3x10,10,9 25,25,22.5
DB sumo squats 3x12,12,12 75,75,80
Cardio intervals on elliptical precor L8 6 sets 20 seconds each interval
Thursday, April 10, 2014
Thursday April 10th, 2014
Cardio intervals on mini trampoline
6 sets of 20 seconds mix of high jumps, frog jumps and twists
6 sets of 20 seconds mix of high jumps, frog jumps and twists
Wednesday April 9th, 2014
Legs
BB front squats 4x5,5,5,5 75lbs
BB deadlifts 4x7,6,6,6 95lbs
Hack squats 3x9,9,10 45lbs
Db sumo squats 3x12,12,11 65lbs,70lbs,70lbs
Db split squat 3x10 each leg 3x10,10,8 22.5,25,25
BB front squats 4x5,5,5,5 75lbs
BB deadlifts 4x7,6,6,6 95lbs
Hack squats 3x9,9,10 45lbs
Db sumo squats 3x12,12,11 65lbs,70lbs,70lbs
Db split squat 3x10 each leg 3x10,10,8 22.5,25,25
Tuesday, April 8, 2014
Monday, April 7th, 2014
Chest & Arms
BB flat bench press 3x6,6,5 95,95,95
DB Incline press 3x10,10,9 27.5,27.5,27.5
DB Inc fly 2x10,10 22.5,22.5
DB Inc curl 3x4,8,8 15,12.5,12.5
BB CG press 3x10,9,10 30,30,30
DB kickbacks 2x10,10 12.5,12.5
DB concentration curl 2x11,10 15,17.5
Cardio intervals on bike 6 sets 20 seconds each
BB flat bench press 3x6,6,5 95,95,95
DB Incline press 3x10,10,9 27.5,27.5,27.5
DB Inc fly 2x10,10 22.5,22.5
DB Inc curl 3x4,8,8 15,12.5,12.5
BB CG press 3x10,9,10 30,30,30
DB kickbacks 2x10,10 12.5,12.5
DB concentration curl 2x11,10 15,17.5
Cardio intervals on bike 6 sets 20 seconds each
Wednesday, April 2nd 2014
Legs
BB Front squats 4x7,6,6,6 75,75,75,75
BB Deadlifts 4x5,5,6,6 95,95,95,95
Hack squats 3x8,8,9 40,40,40
DB sumo squat 3x12,11,11 50,55,55
DB split squat 3x10,10,10 each leg 22.5,22.5,22.5
Cardio intervals 6x 20 sec each on bike
BB Front squats 4x7,6,6,6 75,75,75,75
BB Deadlifts 4x5,5,6,6 95,95,95,95
Hack squats 3x8,8,9 40,40,40
DB sumo squat 3x12,11,11 50,55,55
DB split squat 3x10,10,10 each leg 22.5,22.5,22.5
Cardio intervals 6x 20 sec each on bike
Wednesday, April 2, 2014
Tuesday, April 1st, 2014
Back and Shoulders
UH lat pulldown 3x7,7,6 75,75,75
CG pulldowns 2x6,7 60,60
Bent over bilat DB row 3x11,10,10 20lbs,20lbs,22.5lbs
Standing BB shoulder press 3x9,7,7 40,45,45
Db seated laterals 3x9,10,10 12.5,10,10,10
Db standing front raises 3x10 each 17.5,17.5,17.5
Cardio HIIT on Precor 6 sets 20 seconds each L8
UH lat pulldown 3x7,7,6 75,75,75
CG pulldowns 2x6,7 60,60
Bent over bilat DB row 3x11,10,10 20lbs,20lbs,22.5lbs
Standing BB shoulder press 3x9,7,7 40,45,45
Db seated laterals 3x9,10,10 12.5,10,10,10
Db standing front raises 3x10 each 17.5,17.5,17.5
Cardio HIIT on Precor 6 sets 20 seconds each L8
Monday March 31st, 2014
Cardio HIIT 6 sets of 20 second intervals on bike L6
Cardio 25 minutes steady state L5 on bike
Cardio 25 minutes steady state L5 on bike
Thursday, March 27, 2014
Wednesday March 26th, 2014
Legs
Leg Press 3x8,8,7 95lbs each side, 100lbs each side, 100lbs each side
BB Back Squats 4x7,6,5,6 95lbs,100lbs,95lbs,95lbs
BB stiff legged deadlifts 4x8,7,6,6 85lbs,95lbs,95lbs,95lbs
Walking DB lunges 3x10 each leg 30lbs
Prone leg curl 3x10,10,10 25lbs
*really focused on my depth on the squats, as the weight is hard to continue to progress with, but keeping my form and getting to parallel or below are starting to really improve.
Leg Press 3x8,8,7 95lbs each side, 100lbs each side, 100lbs each side
BB Back Squats 4x7,6,5,6 95lbs,100lbs,95lbs,95lbs
BB stiff legged deadlifts 4x8,7,6,6 85lbs,95lbs,95lbs,95lbs
Walking DB lunges 3x10 each leg 30lbs
Prone leg curl 3x10,10,10 25lbs
*really focused on my depth on the squats, as the weight is hard to continue to progress with, but keeping my form and getting to parallel or below are starting to really improve.
Tuesday, March 25, 2014
Tuesday, March 25th, 2014
Back & Shoulders
WG pull-up assisted machine 30lbs assisted weight 4x6,6,5,5
BB bent over row 3x6,8,8 60,50,50
Rope pulldown 3x10,10,10 55,55,55
DB stg laterals 3x7,7,6 17.5,17.5,17.5
Upright row 3x11,10,10 40,45,40
Bent over rev fly 3x10,10,10 10,10,10
Cardio intervals on bike L11
6 sets 20 second intervals
WG pull-up assisted machine 30lbs assisted weight 4x6,6,5,5
BB bent over row 3x6,8,8 60,50,50
Rope pulldown 3x10,10,10 55,55,55
DB stg laterals 3x7,7,6 17.5,17.5,17.5
Upright row 3x11,10,10 40,45,40
Bent over rev fly 3x10,10,10 10,10,10
Cardio intervals on bike L11
6 sets 20 second intervals
Monday, March 24, 2014
Monday, March 24th, 2014
Chest & Arms
Flat BB press 3x5,4,6 100,100,95
Chest Dips bodyweight 4x7,6,6,5
Flat DB press 2x10,10 30,30
BB curl 3x6,6,6 50,50,50
Rope pressdowns 3x8,8,7 60,60,60
Rope curl 2x9,10 50,40
DB kickbacks 2x10,11 12.5,12.5
Cardio intervals 6x 20 sec each
Precor L8
Flat BB press 3x5,4,6 100,100,95
Chest Dips bodyweight 4x7,6,6,5
Flat DB press 2x10,10 30,30
BB curl 3x6,6,6 50,50,50
Rope pressdowns 3x8,8,7 60,60,60
Rope curl 2x9,10 50,40
DB kickbacks 2x10,11 12.5,12.5
Cardio intervals 6x 20 sec each
Precor L8
Friday, March 21, 2014
Friday, March 21st, 2014
Legs
DB walking lunges 3x10 each leg 27.5lbs
BB Back Squats 4x7,6.6.6 95lbs
BB stiff legged deadlifts 4x7,7,7,6 75lbs
Leg press 3x8,8,8 90lbs each side, 95lbs each side, 100lbs each side (each side for the weight)
Prone leg curl 3x11,10,11 20lbs
Cardio high intensity intervals on bike
6 sets 20 seconds each L11
DB walking lunges 3x10 each leg 27.5lbs
BB Back Squats 4x7,6.6.6 95lbs
BB stiff legged deadlifts 4x7,7,7,6 75lbs
Leg press 3x8,8,8 90lbs each side, 95lbs each side, 100lbs each side (each side for the weight)
Prone leg curl 3x11,10,11 20lbs
Cardio high intensity intervals on bike
6 sets 20 seconds each L11
Thursday, March 20, 2014
Wednesday, March 19th 2014
Cardio steady state 30 minutes
Treadmill incline walk 3.5 speed 14.0 incline
Treadmill incline walk 3.5 speed 14.0 incline
Tuesday March 18th, 2014
Back and Shoulders
WG Assisted Pull-ups 4x7,6,5,5 36lbs,36lbs,30lbs,30lbs assisted weight
BB bent over row 3x7,7,6,6 60lbs
Rope pulldowns 3x11,10,10 50lbs,55lbs,55lbs
DB lat raise 1 arm 3x8,5,8 15,20,15
Upright row 3x11 40lbs
Bent over fly 3x8,10,11 12.5,10,10
Cardio intervals 7x on precor 20 sec each level 8
WG Assisted Pull-ups 4x7,6,5,5 36lbs,36lbs,30lbs,30lbs assisted weight
BB bent over row 3x7,7,6,6 60lbs
Rope pulldowns 3x11,10,10 50lbs,55lbs,55lbs
DB lat raise 1 arm 3x8,5,8 15,20,15
Upright row 3x11 40lbs
Bent over fly 3x8,10,11 12.5,10,10
Cardio intervals 7x on precor 20 sec each level 8
Tuesday, March 18, 2014
Monday, March 17th, 204
Chest & Arms
Flat BB bench press 3x6,4,4 100lbs
Chest Dips 4x7,6,5,5
Flat DB press 2x11,10 30lbs
BB curl 3x6,6,6 50lbs
Rope pressdowns 3x7,7,6 50lbs
Cable curl 2x10,10 40lbs
DB kickbacks 2x11,10 10lbs, 12.5lbs
Cardio intervals on Precor 20 seconds each 7x L8
Flat BB bench press 3x6,4,4 100lbs
Chest Dips 4x7,6,5,5
Flat DB press 2x11,10 30lbs
BB curl 3x6,6,6 50lbs
Rope pressdowns 3x7,7,6 50lbs
Cable curl 2x10,10 40lbs
DB kickbacks 2x11,10 10lbs, 12.5lbs
Cardio intervals on Precor 20 seconds each 7x L8
Friday, March 14, 2014
Friday, March 14th, 2014
Legs
DB walking lunges 3x10ea 27.5lbs
BB squats 4x6,7,6,6 95lbs
BB stiff legged deadlifts 4x7,6,7,7 75lbs
Leg press 3x8,8,8 90lbs each side/180lbs both sides
Prone leg curl 3x10,10,10 20lbs
This workout is so hard. I wanted to die after the lunges....but I didn't haha.
DB walking lunges 3x10ea 27.5lbs
BB squats 4x6,7,6,6 95lbs
BB stiff legged deadlifts 4x7,6,7,7 75lbs
Leg press 3x8,8,8 90lbs each side/180lbs both sides
Prone leg curl 3x10,10,10 20lbs
This workout is so hard. I wanted to die after the lunges....but I didn't haha.
Thursday, March 13, 2014
Tuesday, March 11, 2014
Tuesday, March 11th, 2014
Back & Shoulders
WG assisted pull-ups 4x6,6,5,5 36lbs assistance each set
BB bent over row 3x8,6,6 50,60,60
Rope pulldown 3x10,10,10 50lbs
DB standing side lateral 3x7,7,7 15lbs
BB upright rows 3x10,10,10 40lbs
Bent over DB rear delt fly 3x10,10,10 10lbs
Cardio Intervals
Precor L7 high intensity intervals 20 sec. each 7x
WG assisted pull-ups 4x6,6,5,5 36lbs assistance each set
BB bent over row 3x8,6,6 50,60,60
Rope pulldown 3x10,10,10 50lbs
DB standing side lateral 3x7,7,7 15lbs
BB upright rows 3x10,10,10 40lbs
Bent over DB rear delt fly 3x10,10,10 10lbs
Cardio Intervals
Precor L7 high intensity intervals 20 sec. each 7x
Monday, March 10, 2014
Monday, March 10th, 2014
Chest & Arms
Flat BB press 3x6,6,4 95,95,100
Chest dips bodyweight 4x7,6,5,5
Flat DB press 2x11,10 30,30
BB curl 3x6,7,6 50,45,45
Rope pressdowns 3x6,7,6 50,50,50
Rope curl 2x9,10 50,40
DB kickbacks 2x10,10 12.5,12.5
Cardio intervals
Precor high intensity intervals L7 20 second intervals 7x
Flat BB press 3x6,6,4 95,95,100
Chest dips bodyweight 4x7,6,5,5
Flat DB press 2x11,10 30,30
BB curl 3x6,7,6 50,45,45
Rope pressdowns 3x6,7,6 50,50,50
Rope curl 2x9,10 50,40
DB kickbacks 2x10,10 12.5,12.5
Cardio intervals
Precor high intensity intervals L7 20 second intervals 7x
Friday, March 7, 2014
Friday March 7th, 2014
LEGS
VERY HARD!!
FEELING IT RIGHT AFTER THIS WORKOUT!
DB walking lunges 25lbs 3x10 ea.
BB back squats 4x5,5,5,6 95lbs
BB stiff legged deadlifts 4x8,8,8,7 65,65,65,70
Leg press 3x10,8,8 140,165,165 (70ea.,85 ea.,85ea. per side)
Leg curl 3x6,10,10 40,30,30
surprisingly I was exhausted by the time I did leg curls. 30lbs seemed like 90lbs!
VERY HARD!!
FEELING IT RIGHT AFTER THIS WORKOUT!
DB walking lunges 25lbs 3x10 ea.
BB back squats 4x5,5,5,6 95lbs
BB stiff legged deadlifts 4x8,8,8,7 65,65,65,70
Leg press 3x10,8,8 140,165,165 (70ea.,85 ea.,85ea. per side)
Leg curl 3x6,10,10 40,30,30
surprisingly I was exhausted by the time I did leg curls. 30lbs seemed like 90lbs!
Thursday, March 6, 2014
Wednesday, March 5th, 2014
Cardio intervals on Precor
5 minutes warm up
7 high intensity intervals Level 8 20 seconds
2 minutes cooldown
5 minutes warm up
7 high intensity intervals Level 8 20 seconds
2 minutes cooldown
Tuesday, March 4, 2014
Tuesday, March 4th, 2014
Back & Shoulders
Assisted Pull-ups wide grip 4x4,5,5,4 *assisted amount of weight 30lbs,36lbs,36lbs,36lbs
BB bent over row 3x9,7,8 45, 50,50
Rope pulldown 3x5,10,10 60lbs,50lbs,50lbs
DB side laterals 3x9,7,7 12.5,15,15
BB upright row 3x11,10,10 30,30,40
Db rear delt fly 3x10,10,10 7.5,7.5,10
Cardio intervals
Precor 2 minutes warm up L4. 7 high intensity intervals 20 seconds each at L7. 2 minutes cooldown.
Chest and shoulders are sore already from yesterdays workout. Noticing front and middle delts much more defined than rear delts. However, definition is improving in all areas of the body. Yeayy
Assisted Pull-ups wide grip 4x4,5,5,4 *assisted amount of weight 30lbs,36lbs,36lbs,36lbs
BB bent over row 3x9,7,8 45, 50,50
Rope pulldown 3x5,10,10 60lbs,50lbs,50lbs
DB side laterals 3x9,7,7 12.5,15,15
BB upright row 3x11,10,10 30,30,40
Db rear delt fly 3x10,10,10 7.5,7.5,10
Cardio intervals
Precor 2 minutes warm up L4. 7 high intensity intervals 20 seconds each at L7. 2 minutes cooldown.
Chest and shoulders are sore already from yesterdays workout. Noticing front and middle delts much more defined than rear delts. However, definition is improving in all areas of the body. Yeayy
Monday, March 3, 2014
Monday, March 3rd, 2014
Chest & Arms
*first day of workout B
BB flat bench 3x5,5,5 95lbs
Chest dips Bodyweight 4x7,5,6,6
DB flat bench press 2x7,10 35lbs, 32.5lbs
BB bicep curl 3x6,6,6 40lbs
Cable tricep pressdowns 3x6,7,7 50lbs
Rope cable curl 2x8,10 50lbs,40lbs
DB kickbacks 2x10,11 10lbs
*enjoyed the change up today, but noticed the flat db bench was much harder than expected after the dips and flat bb bench. for my motivation to finish that 2nd set of flat bench press I literally had my music on full blast, and thought "imagine Joe Franco is standing behind you on this set." Mental toughness is an incredible thing :)
*first day of workout B
BB flat bench 3x5,5,5 95lbs
Chest dips Bodyweight 4x7,5,6,6
DB flat bench press 2x7,10 35lbs, 32.5lbs
BB bicep curl 3x6,6,6 40lbs
Cable tricep pressdowns 3x6,7,7 50lbs
Rope cable curl 2x8,10 50lbs,40lbs
DB kickbacks 2x10,11 10lbs
*enjoyed the change up today, but noticed the flat db bench was much harder than expected after the dips and flat bb bench. for my motivation to finish that 2nd set of flat bench press I literally had my music on full blast, and thought "imagine Joe Franco is standing behind you on this set." Mental toughness is an incredible thing :)
Sunday, March 2, 2014
Sunday, March 2nd, 2014
Cardio steady state
30 minutes on bike L5
Next 4 week Phase of Training starts tomorrow :)
30 minutes on bike L5
Next 4 week Phase of Training starts tomorrow :)
Thursday, February 27, 2014
February 27th, 2014
Legs
BB back squats 4x6,6,6,7 95lbs
BB deadlifts 4x5,5,5,6 95lbs
Seated leg curl 3x10,10,10 60lbs
Seated leg extensions 3x10,10,10 50lbs
Lunges with DB 3x10ea 25lbs each hand
BB back squats 4x6,6,6,7 95lbs
BB deadlifts 4x5,5,5,6 95lbs
Seated leg curl 3x10,10,10 60lbs
Seated leg extensions 3x10,10,10 50lbs
Lunges with DB 3x10ea 25lbs each hand
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Tuesday, February 25th, 2014
Back & Shoulders
Cardio intervals
Lat pulldown 3x6,5,6 75lbs
DB 1 arm row 3x10,10,8 27.5,27.5,30
WG assisted machine pullups (didn't do under smith pull-up because it was being used) x4,x5.x5
Seated DB shoulder press 3x5,6,6 25lbs
DB altnt front raises 3x10,10,10 20,20,17.5
DB seated lat raises 3x10,10,10 10lbs
Cardio intervals on Precor L7-L8 7 sets of 20 seconds high intensity.
I love not having to do too much cardio, yet I see great progress in my overall look!
Felt great about this workout...also noticing constant shifts in my body that is giving me a more lean and chiseled look :)
Cardio intervals
Lat pulldown 3x6,5,6 75lbs
DB 1 arm row 3x10,10,8 27.5,27.5,30
WG assisted machine pullups (didn't do under smith pull-up because it was being used) x4,x5.x5
Seated DB shoulder press 3x5,6,6 25lbs
DB altnt front raises 3x10,10,10 20,20,17.5
DB seated lat raises 3x10,10,10 10lbs
Cardio intervals on Precor L7-L8 7 sets of 20 seconds high intensity.
I love not having to do too much cardio, yet I see great progress in my overall look!
Felt great about this workout...also noticing constant shifts in my body that is giving me a more lean and chiseled look :)
Monday, February 24, 2014
Monday, February 24th, 2014
Chest & Arms
Flat BB bench press 3x6,5,6 85,90,90
Incline DB press 3x8,7,6 30,35,32.5
Incline DB fly 2x9 20,20
Cable rope pressdowns 3x6,7,7 60,50,50
Cable curl 3x9.5,9 50,60,50
Dips bodyweight 2x6,6
DB hammer curl 3x10ea 15,17.5
Flat BB bench press 3x6,5,6 85,90,90
Incline DB press 3x8,7,6 30,35,32.5
Incline DB fly 2x9 20,20
Cable rope pressdowns 3x6,7,7 60,50,50
Cable curl 3x9.5,9 50,60,50
Dips bodyweight 2x6,6
DB hammer curl 3x10ea 15,17.5
Sunday, February 23rd, 2014
Cardio
30 minutes steady state on bike L5
did it...even though I really wanted to avoid it haha
30 minutes steady state on bike L5
did it...even though I really wanted to avoid it haha
Friday, February 21, 2014
Friday, February 21st, 2014
Legs
BB Back squats 4x8,6,6 85,95,95,95
BB Deadlifts 4x5,5,5,5 95lbs
Seated Leg extensions 3x8,10,11,11 60,50,50
Seated Leg curl 3x8,10,11 60,50,50
BB lunges 3x10ea 45lbs
Felt really good about the squats, however my deadlifts were a big challenge to get through today after increasing the weight on the squats. I was glad I made it through to the end and finished with the 45lbs on the lunges. The lunges felt like it took so much willpower to get through today. Making it through the lunges today was strictly visualizing competing, and remembering to do whatever it takes to be my best everyday.
BB Back squats 4x8,6,6 85,95,95,95
BB Deadlifts 4x5,5,5,5 95lbs
Seated Leg extensions 3x8,10,11,11 60,50,50
Seated Leg curl 3x8,10,11 60,50,50
BB lunges 3x10ea 45lbs
Felt really good about the squats, however my deadlifts were a big challenge to get through today after increasing the weight on the squats. I was glad I made it through to the end and finished with the 45lbs on the lunges. The lunges felt like it took so much willpower to get through today. Making it through the lunges today was strictly visualizing competing, and remembering to do whatever it takes to be my best everyday.
Thursday, February 20, 2014
Wednesday February 19th, 2014
Back & Shoulders
Lat pulldown 3x6,6,6 75lbs
DB 1 arm row 3x10 25,27.5,30
Smith Wide grip underneath bar pull-ups bodyweight 3x7,6,5
Seated DB shoulder pres 3x6,6,7 25lbs
DB front raises 3x10 ea arm 17.5lbs
DB seated lat raises 3x10,10,8 7.5lbs,7.5lbs,10lbs
Lat pulldown 3x6,6,6 75lbs
DB 1 arm row 3x10 25,27.5,30
Smith Wide grip underneath bar pull-ups bodyweight 3x7,6,5
Seated DB shoulder pres 3x6,6,7 25lbs
DB front raises 3x10 ea arm 17.5lbs
DB seated lat raises 3x10,10,8 7.5lbs,7.5lbs,10lbs
Monday, February 17, 2014
Sunday February 16th, 2014
Cardio
40 minutes steady state on Bike. I did an extra 10 minutes because of eating a little too much on my free meal this weekend.
40 minutes steady state on Bike. I did an extra 10 minutes because of eating a little too much on my free meal this weekend.
Monday February 17th, 2014
Chest & Arms
Flat BB bench press 3x6,5,5 85,90,90
Incline DB press 3x6,5,5 30,32.5,35
Incline db fly 2x10 17.5,17.5
Rope pressdowns 3x7,5,6 50,60,50
Straight bar cable curl 3x6,5,6 50,60,50
Dips Bodyweight 2x5,x5
DB hammer curl 2x10 15,15
Flat BB bench press 3x6,5,5 85,90,90
Incline DB press 3x6,5,5 30,32.5,35
Incline db fly 2x10 17.5,17.5
Rope pressdowns 3x7,5,6 50,60,50
Straight bar cable curl 3x6,5,6 50,60,50
Dips Bodyweight 2x5,x5
DB hammer curl 2x10 15,15
Friday, February 14, 2014
Friday 2/14/14
Legs & Cardio Intervals
Back Squats 4x6,6,5,5 85,85,90,90
Deadlifts 4x5,6.5,5 95,9595,95
Leg extensions 3x10 50
Leg curl 3x10 50,60,60
BB lunges 3x10ea leg 35lbs
Cardio intervals 7x 20 seconds each on Precor L7
Seeing some really cool spidery veinage going on on my right shoulder. Also, my leggings are getting loser and I'm thinking my legs are getting leaner :)
Wasn't planning on doing the intervals for cardio today, but yesterday I didn't do the cardio intervals so I did them today.
Wednesday, February 12, 2014
Wednesday 2/12/14
Back & Shoulders
Lat pulldown 3x8,6,6 60,75,75
DB 1 arm row 3x10 25,27.5,27.5
Pull-ups Wide grip from bottom on Smith machine 3x5,5,6 bodyweight
DB seated shoulder press 3x8,6,6 25
DB front raises 3x7,10,10 17.5,15,15
DB seated lat raises 3x7,10,10 10,7.5,7.5
Lat pulldown 3x8,6,6 60,75,75
DB 1 arm row 3x10 25,27.5,27.5
Pull-ups Wide grip from bottom on Smith machine 3x5,5,6 bodyweight
DB seated shoulder press 3x8,6,6 25
DB front raises 3x7,10,10 17.5,15,15
DB seated lat raises 3x7,10,10 10,7.5,7.5
Tuesday, February 11, 2014
Tuesday 2/11/14
Chest & Arms
Flat BB bench press 3x6,6,6 75,75,80
Incline DB press 3x6,6,5 30,30,32.5
Incline Db fly 3x10,10,9 15,15,17.5
Cable rope pressdowns 3x10,10,10 40,40,40
Cable bicep curl 3x8,7,8 50,50,40
Db hammer curls 2x10 12.5
BW Dips 2x6,5
Cardio intervals 20 sec high intensity on Precor L7 7 intervals
My website is getting transferred over to another server and my email has been not working all day. I had a great workout because I used my frustration from that on the workout :)
Overall, happy with this workout.
Flat BB bench press 3x6,6,6 75,75,80
Incline DB press 3x6,6,5 30,30,32.5
Incline Db fly 3x10,10,9 15,15,17.5
Cable rope pressdowns 3x10,10,10 40,40,40
Cable bicep curl 3x8,7,8 50,50,40
Db hammer curls 2x10 12.5
BW Dips 2x6,5
Cardio intervals 20 sec high intensity on Precor L7 7 intervals
My website is getting transferred over to another server and my email has been not working all day. I had a great workout because I used my frustration from that on the workout :)
Overall, happy with this workout.
Monday, February 10, 2014
Monday 2/10/14
LEGS
Back squats 4x5 85,85,85,85
Deadlifts 4x5,4,5,5 95,95,95,95
Seated leg extensions 3x10,8,8, 50lbs
Seated leg curl 3x10,10,10 50lbs
BB alternating lunges 3x20 30lbs
Back squats 4x5 85,85,85,85
Deadlifts 4x5,4,5,5 95,95,95,95
Seated leg extensions 3x10,8,8, 50lbs
Seated leg curl 3x10,10,10 50lbs
BB alternating lunges 3x20 30lbs
Thursday, February 6, 2014
Thursday 2/6/14
Back and Shoulders
WG Lat pulldown 60lbs x7,x8,x8
DB 1 arm row 22.5lbs x10,x10,x10
Bar Pull-up on ground at Smith machine x7,x6,x5
Seated DB Shoulder press 20lbs x6,x6,x7
DB front raise 15lbs x10,x10,x10
DB seated lat raises x10,x8,x10 8lbs,10lbs,8lbs
*definitely seeing my body looking tighter today :)
Back and Shoulders
WG Lat pulldown 60lbs x7,x8,x8
DB 1 arm row 22.5lbs x10,x10,x10
Bar Pull-up on ground at Smith machine x7,x6,x5
Seated DB Shoulder press 20lbs x6,x6,x7
DB front raise 15lbs x10,x10,x10
DB seated lat raises x10,x8,x10 8lbs,10lbs,8lbs
*definitely seeing my body looking tighter today :)
Wednesday, February 5, 2014
Wednesday 2/5/14
Cardio intervals on Precor machine
5 minute warm up
7 20 second intervals at L7
2 minute cool-down
It is a snowy day here in NYC. It is also slushy and floods in the streets.
I have a few clients away this month, so my morning was not too busy.
I was able to get to the gym for cardio right after my first client of the day.
Starting to notice more veins in my arms and shoulders...loving that of course :)
Cardio intervals on Precor machine
5 minute warm up
7 20 second intervals at L7
2 minute cool-down
It is a snowy day here in NYC. It is also slushy and floods in the streets.
I have a few clients away this month, so my morning was not too busy.
I was able to get to the gym for cardio right after my first client of the day.
Starting to notice more veins in my arms and shoulders...loving that of course :)
Tuesday, February 4, 2014
Tuesday 2/4/14
Chest & Arms
Flat BB press 3x8 65, 70,70
Inc DB press 3x6 30,30,30
Inc DB fly 2x10 15,15
Cable rope pressdowns 3x10,8,8 30,40,40
Cable strt bar curl 3x8 50lbs
Dips BW 2x4
Hammer curl DB 2x10 15lbs
Cardio intervals on bike:
6 sets 20 sec intervals L11-L12
lovin the leg burn I feel from yesterdays workout. Great pump after this workout today!
Chest & Arms
Flat BB press 3x8 65, 70,70
Inc DB press 3x6 30,30,30
Inc DB fly 2x10 15,15
Cable rope pressdowns 3x10,8,8 30,40,40
Cable strt bar curl 3x8 50lbs
Dips BW 2x4
Hammer curl DB 2x10 15lbs
Cardio intervals on bike:
6 sets 20 sec intervals L11-L12
lovin the leg burn I feel from yesterdays workout. Great pump after this workout today!
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