Sunday, Nov. 16

Friday, 11-14 QUADS and CALVES & 17 HIIT
Leg press: 70/12 x2, 75/8, 80/6, 85/6, 100/6
leg extension: 55/10, 60/8, 65/8, 70/8
Bosu squat with DB's: 15/15 x3
Lunge jumps: 3 sets 12
Seated calf: 70/12, 75/10, 75/8, 80/8

Saturday, 11-15: SHOULDERS and BIs
DB press: 15/12 x2, 17.5/8, 17.5/6 x3
Pike pushups: 2 sets 10
4-way shoulder exercise: 8/12, 8/10, 8/8
DB lateral raise: 8/12, 8/10, 10/8, 10/6
1 leg bi curl, DB: 10/12, 12/10, 12/8, 12/6
Cable curl: 50/10, 50/8 x2

Sunday, 11-16: HAMS and BACK
Lat pd: 45/12, 45/12, 50/8, 50/6, 55/6, 60/6
back extensions: 15/10, 15/8, 25/8, 25/8
2 arm DB row, Bosu: 20/10 x4
Bent leg RDL: 50/12, 50/10, 60/8 x2
SB bridges: 3 sets 12

Friday, Nov. 14

WEDNESDAY
Advanced Pilates & 35 min on bike

THURSDAY
Rest -- was feeling very tired and a little run down this week. Took forever to get myself up and out of the house. Keep thinking I am coming down with something. Felt better in the evening but still decided to rest.

FRIDAY
17 intervals HIIT
Felt much better this morning, maybe b/c I got some sleep! Planning on doing QUADS and CALVES in a bit.

Tuesday, Nov. 11

Saturday, 11-8 BACK and HAMS

Lat PD: 45/12 x2, 50/8, 55/6 x2, 60/6

Back extensions: 10/10, 15/8, 25/8 x2

2 arm DB row on Bosu: 20/10 x4

Bent leg DL: 50/12, 50/10, 50/8 x2

SB hamstring rolls: 3 sets 12

Sunday, 11-9   40-min HIIT tmill

Monday, 11-10 rest

Tuesday, 11-11 CHEST & TRIs & 45 min steady state

(Was in a different gym so machine weights might be slightly different)

DB press: 18/12 x2, 22/8, 22/6 x3

SB pushups: 3 sets 12

Pec fly machine: 30/12, 30/10, 30/6, 30/8

Plyo pushups: 3 sets 10

Tri pressdown: 40/12, 50/10, 50/8, 60/6

Kickbacks: 8/10 x3

Friday, Nov. 7

Friday: 

22 mi bike ride

Thursday: 

SHOULDERS and BIs

DB press: 15/12 x2, 20/8, 20/6 x3

Pike pushup on SB: 3 sets 10

4-way shoulder exercise (rotation, press, scaption): 8/10 x2, 8/8 x2

1 leg bi curl on Bosu: 10/12, 10/10, 12/8, 12/6

DB curl: 12/10, 15/8, 15/8

Hey,

Had to do a few new things for quads/calves ;-) I'm hurtin' again today. 

Monday: rest

Tuesday: QUADS and CALVES

1. Leg press: 65/12, 70/12, 75/8, 75/6, 80/6 x2

2. Leg extensions: 55/10, 60/8 x2, 65/8

3. DB deep squats on overturned Bosu: 15/15 x3

4. Lunge jumps: 3 sets 12

5. seated calf: 70/12, 70/10, 70/8 x2

Wednesday: HIIT on elliptical and Advanced Pilates

Sunday, Nov. 2

Long, crazy weekend--funeral in PA on Friday (no workout).

Saturday, I did my own version of CHEST and TRICEPS (I'm done cycling through your program and wanted a change...), and HIIT. I like the cable machines alot--I feel more in control, at least with the heavy weights. Sometimes I'm afraid to go up in weight with the BBs and DBs b/c I'm afraid I'll drop them on my head. Are you familiar with NASM? This is basically their Stabilization Equivalent Training -- a strength exercise followed by balance.

1. Cable chest press: 25/12, 30/12, 35/8, 35/6 x2, 40/6

2. Stability ball pushups (toes on ball): 3 sets of 12

3. Pec fly machine: 35/12, 45/10, 45/8, 55/6

4. Medicine ball chest pass: 6 lbs, 3 sets of 10

5. Tri rope overhead extension: 25/12, 30/10, 30/8, 30/6

6. Stork stance tri kickbacks: 10/10 x3

Sunday, did an hour-long dance class.

So what is the eating plan you have in mind for me? You mentioned something about carb timing and not having to measure/record everything...