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
Thursday, February 27, 2014
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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