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