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
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