LEGS and steady state
Leg press: 80/14, 80/12, 100/10, 100/8, 100/6
Walking lunges: 50/12, 50/10, 50/8 x2
Lying leg curl: 55/12, 55/10, 60/8, 65/6
Leg ext: 60/12 x4
Calf raise: 70/12, 80/10, 90/8 x2
Squat jumps: 3 sets of 10
Monday, January 19, 2009
Sunday, January 18, 2009
Sunday 1-18
Sunday: CHEST, ARMS
I recently read an article about focusing on the eccentric portion of the contraction, so Chris and I partnered today and helped each other lift heavier while lowering the weights ourselves.
1. DB press: 15/14, 20/12, 25/10, 30/8, 30/6
2. HS iso lat chest press: 25/10, 25/8 x2
3. BB curl: 30/12, 40/10, 40/8 x2
4. Tri pushdown: 30/12, 40/10, 50/8 x2
5. DB curl: 10# to failure
6. Tri dips: to faliure
I recently read an article about focusing on the eccentric portion of the contraction, so Chris and I partnered today and helped each other lift heavier while lowering the weights ourselves.
1. DB press: 15/14, 20/12, 25/10, 30/8, 30/6
2. HS iso lat chest press: 25/10, 25/8 x2
3. BB curl: 30/12, 40/10, 40/8 x2
4. Tri pushdown: 30/12, 40/10, 50/8 x2
5. DB curl: 10# to failure
6. Tri dips: to faliure
Thursday, January 8, 2009
Tues. 1-7
Tuesday 1-6 chest, bi tri
At yet another gym, Fitness First. Why are some machines so different in terms of weight?? I swear I'm working hard even though it doesn't look like it sometimes
1. Incl db press: 15/14, 20/12, 25/10, 30/8, 30/6
2. chest press machine: 35/10, 45/8 x2
3. standing cable fly: 10/12 x3 (this was very hard!)
4. incl db curl: 12.5/12, 12.5/10, 15/8, 15/6
5. tri rope pd: 20/12, 20/10, 20/8 x2
6. BB curl: 30/10 x3
7. lying tri ext: 10/10 x3
Wednesday 1-7 Legs, steady state
1. leg ext: 60/10, 65/10, 70/10
2. squat Smith: 50/14, 60/12, 65/10, 70/8, 75/6
3. lying leg curl: 40/12, 45/10, 55/8, 60/6
4. Sumo on LP: 80/12 x4
5. calf press on LP in between sumo: 80/15 x4
6. walking lunges with plates: 50/15 x2
At yet another gym, Fitness First. Why are some machines so different in terms of weight?? I swear I'm working hard even though it doesn't look like it sometimes
1. Incl db press: 15/14, 20/12, 25/10, 30/8, 30/6
2. chest press machine: 35/10, 45/8 x2
3. standing cable fly: 10/12 x3 (this was very hard!)
4. incl db curl: 12.5/12, 12.5/10, 15/8, 15/6
5. tri rope pd: 20/12, 20/10, 20/8 x2
6. BB curl: 30/10 x3
7. lying tri ext: 10/10 x3
Wednesday 1-7 Legs, steady state
1. leg ext: 60/10, 65/10, 70/10
2. squat Smith: 50/14, 60/12, 65/10, 70/8, 75/6
3. lying leg curl: 40/12, 45/10, 55/8, 60/6
4. Sumo on LP: 80/12 x4
5. calf press on LP in between sumo: 80/15 x4
6. walking lunges with plates: 50/15 x2
Monday, January 5, 2009
Monday, 1-5
Sunday, 1-4 BACK, SHOULDERS, Steady state cardio
1. DB lat pullover: 15/14, 20/12, 25/10, 25/8, 30/6
2. Bent row DB: 20/10, 25/8 x3
3. Rope pulldown: 25/12, 30/12, 25/12
4. DB Arnold press: 15/12, 15/10, 15/8, 15/6 (was much harder than regular press--could barely finish...)
5. Side shoulder raise: 12.5/10 x4
Monday, 1-5 HIIT cardio
Been good meal-wise today!
1. DB lat pullover: 15/14, 20/12, 25/10, 25/8, 30/6
2. Bent row DB: 20/10, 25/8 x3
3. Rope pulldown: 25/12, 30/12, 25/12
4. DB Arnold press: 15/12, 15/10, 15/8, 15/6 (was much harder than regular press--could barely finish...)
5. Side shoulder raise: 12.5/10 x4
Monday, 1-5 HIIT cardio
Been good meal-wise today!
Sunday, January 4, 2009
Sunday, 1-04
Wednesday, 12-31 HIIT and Advanced Pilates
Thursday, 1-1 Rest
Friday, 1-2 Chest, Bi Tri
1. Incline DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. cbl press: 40/10, 40-30/8, 35/8
3. Chest fly: 45/12, 40/12, 35/12
4. Incl db curl: 10/12, 12/10, 15/8, 15/6
5. tri bar pd: 35/12, 35/10, 40/8 x2
6. cbl curl: 40/10 x2, 35/10
7. Lying tri ext: 10/10 x3
Sat 1-3 Legs
1. Leg ext: 50/10, 55/10, 60/10
2. squat smith: 45/14, 55/12, 60/10, 65/8, 70/6
3. lying leg curl: 40/12, 45/10, 50/8, 55/6
4. sumo squats: 60/12 x2 -- did last 2 sets on Leg press (DB's were hurting my wrists) 80/12 x2
5. standing calf: 60/15 x4
Thursday, 1-1 Rest
Friday, 1-2 Chest, Bi Tri
1. Incline DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. cbl press: 40/10, 40-30/8, 35/8
3. Chest fly: 45/12, 40/12, 35/12
4. Incl db curl: 10/12, 12/10, 15/8, 15/6
5. tri bar pd: 35/12, 35/10, 40/8 x2
6. cbl curl: 40/10 x2, 35/10
7. Lying tri ext: 10/10 x3
Sat 1-3 Legs
1. Leg ext: 50/10, 55/10, 60/10
2. squat smith: 45/14, 55/12, 60/10, 65/8, 70/6
3. lying leg curl: 40/12, 45/10, 50/8, 55/6
4. sumo squats: 60/12 x2 -- did last 2 sets on Leg press (DB's were hurting my wrists) 80/12 x2
5. standing calf: 60/15 x4
Tuesday, December 30, 2008
Tues. 12/30
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!
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!
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
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