Thursday, October 30

Today: BACK and HAMS
Tired! Didn't get much sleep last night ;-(

Lat pulldown: 45/12 x2, 45/8, 50/6 x2, 55/6
BB Deadlifts: 50/10, 50/8, 60/8 x2
Standing cable row: 40/10, 50/10, 60/10 x2
Leg curl:50/12, 55/10, 60/8, 55/8
DB leg curl: 10/10 x3

Yesterday: SHOULDERS and BICEPS
Lateral raise: 8/12 x2, 10/8, 12/6 x3
DB press: 20/10, 20/8 x3
Front raise: 8/10 x3
Incl DB curl: 12/12, 12/10, 15/8 x2
Cable curl: 35-25/10, 35-25/8 x2

Tuesday, October 28

TUESDAY: QUADS and CALVES, HIIT

Leg press: 65/12 x2, 70/8, 75/6 x2, 80/6
Smith Squat: 60/10, 65/8 x2, 70/8
DB sumo squat: 40/12, 50/10 x2
Walking lunge: 25/10, 35/10 x2
Seated calf: 60/12, 65/10, 70/8 x2

MONDAY: CHEST & TRIS, 35 min Steady state

Flat DB press: 20/12 x2, 25/8, 25/6 x3
Mid press BB: 40/10, 40/8 x3
Incline fly: 12/10 x3
Tri pressdown: 40/10, 45/8 x2
Tri dips: 10 x3

Sunday, October 26

So even though I wasn't home for a few days, I did get a few workouts in! There wasn't much in terms of weights in the hotel, but I did what I could. Back home today and planning on chest/tri's and cardio. Almost done with your latest round of exercises--one more week.


Sunday: BACK and HAMS


1. DB rows: 20/15, 20/12, 20/10, 25/6 x2
2. DB Deadlifts: 25/10 x3
3. Lat Pulldown machine: not sure what weight was...3 sets of 12
4. DB hamstring curls: 15/10 until I dropped the DB on my back (not very wide plates!)


Saturday: rest--legs very sore


Friday: 30 minute kettlebell workout

Thursday: 35 minute kettlebell workout

Wednesday, October 22

Hi Beavis,

SHOUDLERS and BICEPS yesterday, 50 min. low-intensity bike (bored at work)
Still some impingement but better than last time. I feel it in the biceps more than the shoulders...

Lateral raise: 8/12 x2, 10/8, 10/6 x3
Push press: 15/10, 15/8 x3
Front raise: 10-8/10 x4
Incline DB curl: 12/12, 12/10, 15/8, 12/8
Cable curl: 30/10, 30/8 x2

Tues., Oct. 21

QUADS and CALVES

Leg Press: 50/12, 55/12, 60/8, 70/6 x2, 75/6
Smith Squat: 60/10, 60/8 x2, 65/8
DB Sumo squat: 25/12, 30/10, 35/10
Walking lunges: 30/10
Seated calf: 55/12, 60/10, 65/8 x2

Monday, Oct. 20

Hi,
Been feeling outta sorts lately...can't determine whether I'm sick or just feeling low energy and some of the blues. Anyway, today is the first day I got back into the gym for strength.

Yesterday, took a Modern Dance class which was great fun and definitely challenging.

CHEST and TRIs and 45 min. cardio:
1. Flat DB press: 20/12 x2, 20/8, 25/6 x2, 30/6
2. Mid Press BB: 50/10, 50-40/8 x3
3. Incline Fly: 10/10, 12/10 x2
4. Tri Press: 45/10, 35/10 x2
5. Tri dips: 3 sets of 10

Friday Oct. 17

Rested last 2 days--feeling run down and low energy.

Today, did BACK and HAMS and 12 HIIT.

1. Lat pd: 45/12 x2, 45/8, 50/6 x2, 55/6
2. Deadlifts: 50/10, 50/8 x3
3. Iso lat row: 25/10 x4
4. Leg curl: 50/12, 55/10, 60-50/8 x2
5. DB leg curl: 10/10 x3

Tuesday, Oct. 14

Today, taking a weights break and will do a spin class later.

Yesterday, did shoulders and biceps, though I felt some impingement in the right side in the bicep muscle and tendon. I've had trouble with this side before...could be from computer/mouse use, how I sleep on it, neck stiffness, etc. So I might not have gone as heavy as I could have, but I wanted to be careful with it.

SHOULDERS and BICEPS
30 min treadmill

1. Lat raise: 8/12 x2, 8/8, 10/6 x3
2. Push press: 15/10, 15/8 x3
3. Front raise: 8/10 x4
4. incline DB curl: 10/12, 10/10, 15/8 x2
5. Cable curl: 30/10, 20/8 x2

Sunday, Oct. 12

Today, did QUADS and CALVES and steady state on the tmill.

1. Leg press 50/12 x2, 55/8, 60/6 x2, 70/6
2. Squats on smith: 50/10, 60/8 x3
3. Walking lunges 25/10 x3
4. DB sumo squats 25/12, 30/10 x2
5. Standing calf raise on Smith: 50/12, 60/10, 70/8 x2

Yesterday, CHEST and TRICEPS

1. Flat DB press: 15/12 x2, 20/8, 20/6, 25/6 x2
2. Mid BB press: 40/10, 40/8 x3
3. Incline fly: 10/10 x3
4. Tri bar pd 40/10, 40/8 x2
5. Dips: 10, 10, 10

Friday, Oct. 10

Okay, so I'm officially changing my mind and starting my diet plan again today. I need some control back!

Today will do an hour-long Pilates class.

Yesterday, did SHOULDERS and BICEPS
& HIIT on the tmill

1. Lat pd: 45/12, 45/12, 45/8, 50/6 x3
2. Deadlifts: 50/10, 50/8 x3
3. T Bar: 25/10 x3
4. Leg curl: 50/12, 55/10, 60/8 x2
5. DB leg curl: 10/10 x3

Wed., Oct. 8

Still doing the workouts (I guess haven't been a complete slack off)...will start with meal planning again on Monday.

TODAY
BACK AND HAMS
1, close grip lat pd: 45/12 x2, 45/8, 50/6 x3
2. deadlifts: 50/10, 50/8 x3
3. t-bar row: 25/10 x3
4. leg curl: 50/12, 55/10, 60/8 x2
5. db leg curl: 10/10 x3

YESTERDAY
45 min. spinning and 20 min. Pilates

MONDAY, 10/6
40 min. circuit/cardio workout for chest, tris and legs

SUNDAY, 10/5
QUADS and CALVES
HIIT on tmill

1. Smith squat: 30/12 x2, 40/8, 50/6, 55/6, 65/6
2. Leg ext: 55/10, 60/8, 65/8, 70/8
3. Hack squat: 30/12, 35/10 x2
4. Alt lunges with plate: 25/10 x3
5. Seated calf raise: 45/8 x3

SATURDAY, 10/4
SHOULDERS & BICEPS

1. DB Press: 15/12 x2, 15/8, 20/6 x3
2. Upright row: 40/10, 40/8 x3
3. Side lat raise: 10/10 x4
4. BB curl: 20/12, 30/10, 30/8 x2
5. Seated DB curl: 12/10, 15/8 x3

Thursday, October 2

TODAY...

Did BACK and HAMS and 17 HIIT

1. bent row: 30/12, 40/12, 50/8, 50/6, 60/6 x2
2. Lat pull over: 15/10, 20/8 x3
3. Deadlifts: 40/10 x2, 50/10 x2
4. Leg curl: 50/12, 55/10, 60/8 x2
5. Stiff leg Deadlift: 50/10 x3

YESTERDAY (WED)
Boy, I did not feel like doing anything. Had little sleep and was sore! But I was already into my 100 g Carbs and so I got in there and did CHEST and TRIs. Gave myself a break on the cardio.

1. Incline DB press: 15/12 x2, 15/8, 20/6 x2, 25/6
2. Mid bar press: 40/10, 40/8 x3
3. Incline DB fly: 10/10 x3
4. Tri bar press: 35/10, 35/8, 40/8
5. Rope ext: 25/10 x3

P.S.
I'm just going to do weight training every day so I can eat more carbs. I know you're on board with that, right??


Ha Ha. Psych! Tee hee.