Saturday, 12-27 CHEST, BI, TRI
Flat DB press 15/14, 20/12, 25/10, 25/8, 30/6
HS iso lat incline press 20/10, 20/8 x2
Chest pec decline cable 10/12 x3
BB curl: 30/12. 30/10, 30/8, 40-30/8
Tri rope press: 20/12, 20/10, 20/8 x2
Seated DB curl 15/10 x3
Tricep dips 10-12 x3
Sunday, rest
Monday, 12-29 LEGS
very sore after this workout!
Seated LP: 70/14, 75/12, 80/10, 85/8, 95/6
Walking lunges: 50/12, 10, 8, 8
Leg curl: 50/12, 55/10, 60/8, 65/6
Leg ext: 55/12 x3, 60/12
Seated calf: 70/12, 70/10, 80/8 x2
Tuesday, 12-30 BACK and SHOULDERS
Visiting a trainer friend today, so we did a variety of things. Unfortunately, I pulled something in my neck, so we kept it short.
Deadlifts: 50/10, 8, 8
Plank position DB rows: 12/20 x3
Rear delt one-arm flys: 8/12 x3
Have not had alot of time for cardio but hope to get started on that again tomorrow...Busy time!
Tuesday, December 30, 2008
Friday, December 26, 2008
Friday, Dec. 26
Tuesday, 12-23: steady state, BI and TRI
I did not have time to go to the gym, so I did a 30 min. kettlebell workout focusing on biceps and triceps.
Wednesday, 12-24: Legs and 12 HIIT
1. Seated Leg press: 70/14, 75/12, 80/10, 85/8, 90/6
2. Walking lunges with plates: 50/12, 50/10, 50/8 x2
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Leg ext: 50/12, 55/12 x2, 60/12
5. step ups with plate: 25/12 x2
6. seated Calf raise: 70/12, 70/10, 75/8, 80/8
Thursday, 12-25: 30 min. run
Friday, 12-26: BACK and SHOULDERS, 60 min. hike
Was at a different gym so made some modifications to exercises
1. DB lat pullover: 20/14, 20/12, 25/10, 25/8, 30/6
2. DB deadlifts: 50/10, 60/8 x3
3. Seated row: 90/12, 90/12, 110/12 (this machine is obviously way different than the one I'm used to...)
4. DB press: 15/12, 20/10, 20/8, 22.5/6
5. front scaption: 10/10 x4
I did not have time to go to the gym, so I did a 30 min. kettlebell workout focusing on biceps and triceps.
Wednesday, 12-24: Legs and 12 HIIT
1. Seated Leg press: 70/14, 75/12, 80/10, 85/8, 90/6
2. Walking lunges with plates: 50/12, 50/10, 50/8 x2
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Leg ext: 50/12, 55/12 x2, 60/12
5. step ups with plate: 25/12 x2
6. seated Calf raise: 70/12, 70/10, 75/8, 80/8
Thursday, 12-25: 30 min. run
Friday, 12-26: BACK and SHOULDERS, 60 min. hike
Was at a different gym so made some modifications to exercises
1. DB lat pullover: 20/14, 20/12, 25/10, 25/8, 30/6
2. DB deadlifts: 50/10, 60/8 x3
3. Seated row: 90/12, 90/12, 110/12 (this machine is obviously way different than the one I'm used to...)
4. DB press: 15/12, 20/10, 20/8, 22.5/6
5. front scaption: 10/10 x4
Monday, December 22, 2008
Monday, Dec. 22
Hey, sorry I've been MIA. I have been working out...have just not had one second to relax and do my blog.
Anyway, here it is:
Dec. 18: LEGS
1. Leg press 70/14, 80/12, 95/10, 106/8, 120/6
2. Walking lunges 40/12, 40/10, 40/8 x2
3. Leg curl: skipped today...my hamstrings were really sore and tight from cardio previous night
4. Leg extension 55/12 x4
5. Step up: 6/15 x2
6. calf raises: 12, 10, 8, 8: same weight as leg press--on LP machine
Dec. 19: 30 min. Steady State and Advanced Pilates
Dec. 20: rest
Dec. 21: BACK and SHOULDERS, HIIT--12
1. Lat pull 40/14, 45/12, 45/10,l 55/8, 55/6
2. BB Deadlifts: 50/10, 60/8 x3
3. Seated row: 40/12, 45/12 x2
4. Upright BB row: 30/12, 30/10, 40/8, 40/6
5. Front DB scaption: 10/10 x4
Dec. 22: CHEST (seriously, ran out of time for bi and tri. Was on my way to meet a client. Will add to legs tomorrow)
1. Flat DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Incl press--HS iso lat: 18/10, 25/8, 23/8
3. Chest press cbl: 35-25/12, 30/12 x2
Anyway, here it is:
Dec. 18: LEGS
1. Leg press 70/14, 80/12, 95/10, 106/8, 120/6
2. Walking lunges 40/12, 40/10, 40/8 x2
3. Leg curl: skipped today...my hamstrings were really sore and tight from cardio previous night
4. Leg extension 55/12 x4
5. Step up: 6/15 x2
6. calf raises: 12, 10, 8, 8: same weight as leg press--on LP machine
Dec. 19: 30 min. Steady State and Advanced Pilates
Dec. 20: rest
Dec. 21: BACK and SHOULDERS, HIIT--12
1. Lat pull 40/14, 45/12, 45/10,l 55/8, 55/6
2. BB Deadlifts: 50/10, 60/8 x3
3. Seated row: 40/12, 45/12 x2
4. Upright BB row: 30/12, 30/10, 40/8, 40/6
5. Front DB scaption: 10/10 x4
Dec. 22: CHEST (seriously, ran out of time for bi and tri. Was on my way to meet a client. Will add to legs tomorrow)
1. Flat DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Incl press--HS iso lat: 18/10, 25/8, 23/8
3. Chest press cbl: 35-25/12, 30/12 x2
Thursday, December 18, 2008
Wed. 12-17
BACK, SHOULDERS, steady state cardio
cg lat pull 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts 50/10, 50/8, 60/8 x2
seated row 40/12 x3
upright BB row 30/12, 30/10, 30/8, 40/6
front DB raise 10/10 x4
cg lat pull 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts 50/10, 50/8, 60/8 x2
seated row 40/12 x3
upright BB row 30/12, 30/10, 30/8, 40/6
front DB raise 10/10 x4
Tuesday, December 16, 2008
Tuesday, 12-16
TODAY, CHEST, BI and TRI
1. Flat DB press 15/14, 20/12, 25/10, 25/8, 30/6
2. Incline press 50/10, 50/8 x2
3. Chest press HStrength iso lat 22/12 x3
4. BB curl 30/12, 30/10, 40/8 x2
5. tri rope press down 30/12, 35/10, 35/8 x2
6. Seated DB curl 15/10 x3
7. tri dips 12 x3
MONDAY: 10 HIIT
1. Flat DB press 15/14, 20/12, 25/10, 25/8, 30/6
2. Incline press 50/10, 50/8 x2
3. Chest press HStrength iso lat 22/12 x3
4. BB curl 30/12, 30/10, 40/8 x2
5. tri rope press down 30/12, 35/10, 35/8 x2
6. Seated DB curl 15/10 x3
7. tri dips 12 x3
MONDAY: 10 HIIT
Sunday, December 14, 2008
Sunday, Dec. 14
SUNDAY: rest day
SATURDAY: LEGS
1. Leg ext: 55/10, 60/10, 65/10
2. Hammer Strength Leg Press: 70/14, 80/12, 80/10, 85/8, 95/6
(Hear what you're saying about strengthening the back. Was thinking I could go back and forth on this and the squats, though the squats will always be less weight...)
3. Leg curl: 55/12, 60/10, 65/8, 70/6
4. DB sumo squat: 60/12 x4
5. step lunge: 25/15 x2
6. Calf press on leg press machine: 70/15, 80/15 x2, 85/15
SATURDAY: LEGS
1. Leg ext: 55/10, 60/10, 65/10
2. Hammer Strength Leg Press: 70/14, 80/12, 80/10, 85/8, 95/6
(Hear what you're saying about strengthening the back. Was thinking I could go back and forth on this and the squats, though the squats will always be less weight...)
3. Leg curl: 55/12, 60/10, 65/8, 70/6
4. DB sumo squat: 60/12 x4
5. step lunge: 25/15 x2
6. Calf press on leg press machine: 70/15, 80/15 x2, 85/15
FRIDAY: BACK & SHOULDERS, SS CARDIO
1. DB pullover: 20/14, 20/12, 25/10, 25/8, 30/6
2. DB bent row: 20/10, 25/8 x3
3. Lat pushdown: 35/12 x3
4. DB press: 35/12, 35/10, 40/8, 45/6
5. side lat raise: 12/10 x4
Friday, December 12, 2008
Thursday, Dec. 11
Thursday: 10 HIIT, Advanced Pilates
Wednesday: CHEST, Bi and TRI
was at a different gym so had to modify 1-2 exercises
incl db press 15/14, 20/12, 25/10, 25/8, 30/6
Smith bar flat press 35/10, 40/8 x2
DB pec flys 10/12, 12/12 x2
incl db curl 12/12, 12/10, 15/8, 15/6
tri bar pushdown 40/12, 45/10, 45/8 x2
cbl curl 35/10 x3
lying tri ext 10/10 x3
Wednesday: CHEST, Bi and TRI
was at a different gym so had to modify 1-2 exercises
incl db press 15/14, 20/12, 25/10, 25/8, 30/6
Smith bar flat press 35/10, 40/8 x2
DB pec flys 10/12, 12/12 x2
incl db curl 12/12, 12/10, 15/8, 15/6
tri bar pushdown 40/12, 45/10, 45/8 x2
cbl curl 35/10 x3
lying tri ext 10/10 x3
Wednesday, December 10, 2008
Tuesday, Dec. 9
TUESDAY
LEGS, SS cardio
Leg ext 50/10, 55/10, 60/10
Smith squat 50/14, 60/12, 65/10, 75/8, 85/6
Leg curl 50/12, 55/10, 60/8, 65/6
sumo squat DBs 50/12 x4
seated calf raises 45/15 x4
I think I am going to max out on the Smith squats soon. Loading my spine like that does not feel great...also I'm nervous about using free weights b/c it would be even more load on the spine, and I'd probably fall over backwards! Any suggestions on how to keep moving up in weight without compressing the spine? Would seated leg presses work as well?
MONDAY
BACK & SHOULDERS
lat cable pd 40/14, 40/12, 50/10, 50/8, 60/6
bent row DB (each arm) 20/10, 20/8, 25/8 x2
lat pushdown 30/12, 35/12 x2
Shoulder press on cable 25/12, 30/10, 30/8, 35/6,
DB lat raises 10/10 x4
LEGS, SS cardio
Leg ext 50/10, 55/10, 60/10
Smith squat 50/14, 60/12, 65/10, 75/8, 85/6
Leg curl 50/12, 55/10, 60/8, 65/6
sumo squat DBs 50/12 x4
seated calf raises 45/15 x4
I think I am going to max out on the Smith squats soon. Loading my spine like that does not feel great...also I'm nervous about using free weights b/c it would be even more load on the spine, and I'd probably fall over backwards! Any suggestions on how to keep moving up in weight without compressing the spine? Would seated leg presses work as well?
MONDAY
BACK & SHOULDERS
lat cable pd 40/14, 40/12, 50/10, 50/8, 60/6
bent row DB (each arm) 20/10, 20/8, 25/8 x2
lat pushdown 30/12, 35/12 x2
Shoulder press on cable 25/12, 30/10, 30/8, 35/6,
DB lat raises 10/10 x4
Monday, December 8, 2008
Monday, Dec. 8
SUNDAY: 10 HIIT
SATURDAY: CHEST, BI & TRI
incl db press 15/14, 20/12, 25/10, 25/8, 30/6
flat bar press 50/10, 50/8 x2
pec fly machine 45/12 x3
incl DB curl 10/12, 10/10, 15/8, 15/6
tri bar pressdown 35/12, 40/10, 40/8 x2
cbl curl: 30/10 x3
lying tri ext 10/10 x3
SATURDAY: CHEST, BI & TRI
incl db press 15/14, 20/12, 25/10, 25/8, 30/6
flat bar press 50/10, 50/8 x2
pec fly machine 45/12 x3
incl DB curl 10/12, 10/10, 15/8, 15/6
tri bar pressdown 35/12, 40/10, 40/8 x2
cbl curl: 30/10 x3
lying tri ext 10/10 x3
Friday, December 5, 2008
Friday, Dec. 5
Today I did (big inhale first)...
60 min. of Intermediate Pilates, 35 min. Steady State, and LEGS.
Hopefully that will help offset my early cheat this weekend on extra helpings of peanut butter ;-)
1. Leg ext 50/10, 55/10, 60/10
2. Squat Smith machine: 50/14, 60/12, 60/10, 70/8, 80/6
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Sumo Squat, DBs: 50/12 x4
5. Step lunges: 25/15 x2
6. Seated calf: 45/15 x4
60 min. of Intermediate Pilates, 35 min. Steady State, and LEGS.
Hopefully that will help offset my early cheat this weekend on extra helpings of peanut butter ;-)
1. Leg ext 50/10, 55/10, 60/10
2. Squat Smith machine: 50/14, 60/12, 60/10, 70/8, 80/6
3. Leg curl: 50/12, 50/10, 55/8, 60/6
4. Sumo Squat, DBs: 50/12 x4
5. Step lunges: 25/15 x2
6. Seated calf: 45/15 x4
Wednesday, December 3, 2008
Wednesday, Dec. 3
Hey Franco! Good to be back. I feel more motivated going into the gym now. Forgot that this 3-day split takes longer though...no wonder I liked the 4-day!
Today did BACK and SHOULDERS and 10 HIIT
Also measured my waist--29.5, the same as when I started with you in August. Boo, but all the pizza, PB, wine, and sweets did less damage than I thought it might...
1. Lat PD: 40/14, 40/12, 45/10, 50/8, 55/6
(sometimes I have trouble with this one b/c of my R shoulder; I may try bench pullovers next time if you don't object)
2. Bent over DB row: 20/10, 20/8 x2, 25/8
3. Lat pushdown: 30/12 x3
(I did this with a straight bar and kept arms straight. Started at shoulder level and pushed down to my thighs.Think that's what you meant)
4. DB shoulder press: 15/12, 15/10, 20-15/8, 20/6
5. Lateral raise: 10/10 x4
Yesterday, CHEST BIs and TRIs
1. Incl DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Flat BB press: 40/10, 50/8 x2
3. Chest fly machine: 30/12, 35/12 x2
4. Incl DB curl: 10/12 x2, 15/8, 15/6
5. Tri bar pushdown: 30/12, 40-30/10, 40/8 x2
6. Cbl Curl: 30/10 x3 superset with
7. Lying tri ext: 10/10 x3
Monday, I had already done quads and calves, so will probably just do my ballet class and cardio tomorrow, and rest for ST. Back to legs on Friday..
Today did BACK and SHOULDERS and 10 HIIT
Also measured my waist--29.5, the same as when I started with you in August. Boo, but all the pizza, PB, wine, and sweets did less damage than I thought it might...
1. Lat PD: 40/14, 40/12, 45/10, 50/8, 55/6
(sometimes I have trouble with this one b/c of my R shoulder; I may try bench pullovers next time if you don't object)
2. Bent over DB row: 20/10, 20/8 x2, 25/8
3. Lat pushdown: 30/12 x3
(I did this with a straight bar and kept arms straight. Started at shoulder level and pushed down to my thighs.Think that's what you meant)
4. DB shoulder press: 15/12, 15/10, 20-15/8, 20/6
5. Lateral raise: 10/10 x4
Yesterday, CHEST BIs and TRIs
1. Incl DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Flat BB press: 40/10, 50/8 x2
3. Chest fly machine: 30/12, 35/12 x2
4. Incl DB curl: 10/12 x2, 15/8, 15/6
5. Tri bar pushdown: 30/12, 40-30/10, 40/8 x2
6. Cbl Curl: 30/10 x3 superset with
7. Lying tri ext: 10/10 x3
Monday, I had already done quads and calves, so will probably just do my ballet class and cardio tomorrow, and rest for ST. Back to legs on Friday..
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