Cardio

Mon. March 10-off
Tues. March 11-95 mins cardio
Wed. March 12-70 mins cardio

Sunday March 9th Legs/Calves

25 mins recumbent bike
banana,gatorade

LEGS
5 warm up sets leg extensions
2 warm up sets seated leg curls
3 warm up sets squats
2 working sets squats*185x7,225x5*
3 sets stiff legged deadlifts*135x8
3 sets leg press*380x8,470x8,560x7*used a different leg press*no where to hold onto*felt strange so I didn't go heavier*
CALVES
5 sets seated calf raises*45x10(3),90x10,135x6*drop to 45x10*


40 mins stationary bike at home
65 mins total cardio
*I was super tired not sure if it was because of the time change?
*but this workout SUCKED!!!

Sat. March 8th Chest/Biceps/Forearms

12 mins tread mill
30 mins recumbent bike

CHEST
3 warm up sets incline BB bench press*bar,95,135x10*
3 working sets incline BB bench press*175x6,195x5,205x2*
wasn't happy with the last set but my shoulder was really tender*
3 sets decline machine press*180x6,210x6,230x4*
2 sets flat DB bench press*90x5,95x4*
2 sets flat bench DB flyes*10x10,25x6*last reps felt awkward across my front delt so I stopped*
ARMS
4 sets altern. DB curls*10x10,25x8,35x8,45x5*
2 sets one arm altern. curls on preacher curl machine*40x20,60x20*
2 sets ez bar curls*75x10,95x6,65x10*
3 supersets DB hammer curls*10x10,35x8,60x6*
*reverse DB curls*10x10,10x10,10x10*

Friday March 7th Back/Traps

35 mins recumbent bike

banana,gatorade

BACK
2 warm up sets pulldowns*overhand wide grip*140x15,170x10*
2 working sets pulldowns*200x6,220x6*drop to 180x5*
3 sets BB rows*185x6,225x5,225x5*drop to 135x8*
4 sets seated rows*200x8,200x7,240x6,270x5*drop to 200x4*
2 sets supported t-bar rows*135x6,160x5*
TRAPS
3 sets upright rows w/ez bar*65x7,90x6,105x6*
2 sets DB shrugs*90x6,95x6*
25 mins stationary bike

total cardio=60 mins

From Wed. March 5th Delts/Triceps

back in the gym

30 mins recumbent bike
12 mins tread mill
10 mins recumbent bike
52 mins cardio

banana,gatorade

DELTS
4 warm up sets BB shoulder press*bar,95,135x10,155x7*
2 working sets BB shoulder press*175x6,185x5*drop to 135x3,95x5*
3 super sets* DB side raises*5x15,10x12,15x10*
*DB front raises*5x20,10x15,15x12*
*DB rear raises*5x8,10x6,15x6*
TRICEPS
4 sets close grip bench press*135x10,175x8,195x6,205x3*drop to 135x8* w/pause at the bottom*
3 sets overhead tricep extensions*120x8

30 mins stationary bike
total cardio 82 mins

cardio

#@!%&*$%%!!!!!
super stressed out at work
and working late*

so only cardio for about a week

Sun. Feb. 24th 90 mins cardio
Mon. Feb. 25th 90 mins
Tues. Feb. 26th off
Wed. Feb. 27th 90 mins
Thurs Feb. 28th 80 mins
Fri. Feb. 29th 95 mins
Sat. March 1st 95 mins
Sun. March 2nd 95 mins
Mon. March 3rd 50 mins
Tues. March 4th 95 mins

Fri. Feb. 22nd 60 mins cardio


Saturday Feb. 23rd.
CHEST/TRICEPS
35 mins recumbent bike

banana,gatorade

CHEST
2 sets flat bench DB flyes*5x15,10x10*
4 warm up sets flat DB bench press*25x10,40x10,55x6,75x8*
2 working sets flat DB bench press*95x8,95x6*
3 sets decline machine press*180x8,210x6,220x4*
TRICEPS
3 sets close grip bench press*135x7,175x5,195x4*drop to 135x8*

from Feb. 21st

BACK/BICEPS

20 mins recumbent bike

BACK
4 warm up sets BB rows*bar,95,135x15,185x10*
2 working sets BB rows*225x6,225x5*drop to 135x6*
3 sets seated rows*med. underhand grip w/ez bar*200x7,230x7,260x5*
4 sets pulldowns*wide overhand grip*180x5,180x5,200x5,200x4*
3 sets HS high row machine*135x7,160x7,180x5*drop to 90x7* lbs per side*
BICEPS
3 sets one arm preacher curl machine*30x15,50x12,70x8*
3 sets altern. DB curls*10x10,35x7,35x5*
2 sets DB hammer curls*60x6,75x4*drop to 40x6*

it's been a minute so let me catch up!

Sunday Feb. 17th
25 mins recumbent bike
10 min tread mill
10 min recument bike
45 mins

banana,gatorade

CHEST/DELTS/TRAPS

CHEST
4 warm up sets decline machine press*bar,50x10,90x10,140x8*
2 working sets*180x7,220x6*
3 sets incline BB bench press*175x6,195x5,205x4*drop to 135x6*
DELTS
4 sets BB shoulder press*135X8,165X6,175X5,185X4*drop to 135x4,95x6*
2 super sets* DB front raises*5x15,10x15*
*DB side raises*5x10,10x10*
*DB rear raises*5x8,10x8*
2 working sets DB side raises*40x8,45x7*drop to 20x10,10x10*
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x6*


Mon. Feb 18th off
Tues. Feb. 19th 45 mins cardio
Wed. Feb 20th 70 mins cardio

Legs/Calves

10 g BCAA's in crystal light
cytomax

33 mins recumbent bike
12 mins tread mill
45 mins cardio

banana,gatorade

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
4 working sets squats*185x10,225x8,245x6,265x5*
4 sets leg press*380x10,560x10,650x10,740x5*drop to 380x20*plus 10 more rest pause reps
1 working sets leg extensions*100x10*drop to 50x8*50x10*50x8*superset
2 sets stiff legged deadlifts*100x10,110x9*
CALVES
3 sets seated calf raises*90x9,90x9,135x8*

10 g BCAA's in crystal light
cytomax
30 mins stationary bike
total cardio=75 mins

2 scoops whey in water
1 packet ramen noodles
about 8oz. gatorade

Cardio

just cardio this week
I've been stressed at work and trying to work on several paintings/prints for an upcoming show

Mon. Feb. 11th**95 mins cardio
Tues. Feb. 12-* * 90 mins cardio
Wed. Feb. 13-* *65 mins cardio
Thurs. Feb. 14-off
Fri. Feb. 15--* *50 mins cardio

Sunday Feb. 10th Legs/Calves

10 g BCAA's in crystal light
cytomax
40 mins recumbent bike

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets seated leg curls
5 sets leg press*270x10,360x10,450x10,540x10,630x10*
3 super sets seated leg curls*70x8,90x8,110x8*
*leg extensions*80x10,80x10,80x10*leg extensions done unilaterally*
1 drop set leg extensions 100x10*drop set to 50x8,50x9*done unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x5

10g BCAA's
30 mins stationary bike

total cardio =70 mins

Workout Updates

ok I've been super busy at work and doing my art thing and really have been lagging on updating my workout log.
sheesh!
Friday Feb. 8th
cardio at home 95 mins/ 6 sets of crunches

Sat. Feb. 9th. Chest/Delts/Triceps/Traps
12 mins tread mill
35 mins recumbent bike
5 mins tread mill
52 mins cardio

CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*80x8,95x8,95x5*
2 sets decline machine press*180x8,210x6*
TRICEPS
3 sets close grip bench press*135x10,185x6,205x4*drop to 135x10*
DELTS
3 sets BB shoulder press*135x8,155x6,165x3*drop to 135x5,95x5*
3 supersets*DB front raises*5x15,10x15,15x10*
*DB side raises*5x15,10x15,15x10*
*DB rear raises*5x8,10x8,15x8*
2 sets DB side raises*35x8,40x7*drop to 15x10,10x10*
TRAPS
4 sets smith machine shrugs*185x9,225x9,275x6,315x6*drop to 225x9*
20 mins stationary bike

10 g BCAA's in crystal light
total cardio for the day 72 mins.

Back/Biceps/Forearms

10 g BCAA's before and during cardio
35 mins recumbent bike
11 mins tread mill
11 mins recumbent bike

total cardio = 57 mins

banana,gatorade

10 g BCAA's in crystal light
cytomax during lifts

BACK
2 warm up sets wide overhand grip pulldowns*140x8,170x8*
3 working sets wide overhand grip pulldowns*200x6,220x6,230x5*drop to 160x6*
3 sets BB rows*135x15,185x10,225x5*drop to 135x8*
2 sets seated rows*med underhand grip w/ez bar*230x8,260x6*
3 sets HS high row machine*135x9,160x7,180x5*drop to 90x5*lbs per side*
BICEPS/FOREARMS
3 supersets DB hammer curls*10x8,20x8,35x8*
*altern. DB curls*10x8,20x8,35x6*grip was starting to give out*
2 sets ez bar curls*85x10,100x5*drop to 65x5*
2 sets reverse curls*using pre-weighted bb's*70x8,80x8*

stretching
2 scoops whey in water
G2 drink

cardio

Monday Feb. 4th 55 mins cardio
Tuesday off
Wednesday Feb 6th 75 mins cardio

Sunday Feb. 3 Legs/Calves

10 g BCAA's before and during cardio

30 mins recumbent bike
15 mins tread mill
10 min recumbent bike
20 min stationary bike

banana,gatorade

10 g BCAA's in crystal light and cytomax during lifts

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
8 sets squats*bar,135x10,135x10,135x10,185x10,185x6,225x6*
5 sets stiff legged deadlifts*135x8,135x8,135x8,135x8,225x8*
3 sets leg press*450x8,540x10,630x8*drop to 360x20 rest pause*12 more reps
2 working sets leg extensions*90x10,100x6*drop to 50x7,50x8,50x10*done unilaterally*
*since my right knee has been hurting I just wanted to pump alot of blood in my legs this week,not really going heavy but concentrating on the squeeze*
CALVES
3 sets calves*45x10,45x10,45x10*

Saturday Feb. 2nd Chest/Triceps/Traps

10g BCAA before during cardio
25 min recumbent bike
12 mins tread mill
25 mins recumbent bike
total cardio=62 mins

banana,gatorade
10g BCAA in crystal light
cytomax during lifts
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*75x8,90x8,95x5*
3 sets HS decline machine press*180x7,210x5,220x5*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x5*drop to 135x8*
3 supersets pressdowns*140x10,150x10,155x8*
*overhead tricep extensions*140x4,110x5,100x8,110x8*using the ez bar attach. was much harder than the V bar
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x7*

cardio

off Thursday Jan. 31
Friday Feb. 1st cardio 95 mins

Delts/Biceps/Forearms

10 g BCAA's before and during cardio

20 mins recumbent bike
10 mins tread mill
6 mins recumbent bike
not feeling the cardio
pms like a mutha
so I stopped and decided to finish after lifting

banana,gatorade

DELTS
4 warm up sets of DB front,side,rear raises*
3 warm up sets of BB shoulder press*bar,95,135x10*
4 working sets BB shoulder press*165x7,175x6,185x5,190x3*almost got 4 *had to rack it on the lower pins*
2 working sets DB front raises*25x10,35x6*
2 working sets DB side raises*35x9,45x6,*drop to 20x12,10x12*
2 working sets DB rear raises on incline bench*30x7,30x7*
BICEPS/FOREARMS
5 sets cable curls w/str8 bar*50x10,80x10,100x8,120x7,140x6*
2 sets DB hammer curls*40x10,50x8*

5 g BCAA
lean body RTD and gatorade
20 mins on stationary bike
total cardio = 56 mins

cardio

monday Jan 28
50 mins cardio stationary bike
tuesday Jan 29
80 mins cardio stationary bike

Sunday Jan. 27 Chest/Triceps

10 g BCAA's before and during cardio

30 mins recumbent bike
10 mins treadmill
20 mins recumbent bike
10 tread mill

total cardio=70 mins

banana,gatorade

CHEST
2 sets flat bench DB flyes*5,10*warm up
3 warm up sets flat DB bench press*25x15,40x15,55x10*
3 working sets flat DB bench press*70x10,90x8,95x7*
4 sets incline BB bench press*135x10,175x8,195x5,215x5*touch on 4th rep,help w/5th rep*
3 sets cable crossovers*70x9,80x7,80x7*
TRICEPS
5 sets of close grips superset w/
*pressdowns and overhead tricep extensions*
close grips*135x10,135x7,135x7,175x6,135x7*
pressdowns*130x6,130x6,130x6,140x6,100x8*
overhead tricep extensions*130x8,130x8,140x7,140x7,100x12*

Back/Biceps

10 g BCAA's before and during cardio
sugar free rock star
25 mins recumbent bike
15 mins treadmill
20 mins recumbent bike
total cardio=60 mins

4 sets supported hanging knee ups
2 sets supported hanging knee ups to the side

banana,gatorade

BACK
3 warm up sets bb rows
2 working sets bb rows*185x10,225x6*drop to 135x10*
3 sets seated rows*200x8,230x6,260x5*
3 sets HS high row machine*135x9,160x8,180x5*drop to 90x6*lbs per side
2 sets pulldowns*180x8,210x5,150x5*rest pause *150x10*
BICEPS
4 sets altern. DB curls*10x15,15x15,25x8,35x5,45x5*
2 sets preacher curl machine*50x20,70x14*done unilaterally
4 sets ez bar curls*75x10,95x7,65x12,65x12*
10 g BCAA's
lean body RTD
gatorade

cardio

Wednesday Jan. 23rd I did 85 mins cardio
today I did 80 mins cardio
today was a reminder of why I like to do cardio alone
my "friend" was over and decided to make me laugh during my ghetto aerobics tape!
(as he calls it)
lol
2 supersets
*crunches
*reverse crunches
*altern. reverse crunches
*crunches

10g BCAA before during cardio
10g after
2 scoops whey in crystal light

Cardio fun fest

oh my I really spent a ridiculous amount of time on the stationary bike yesterday
I did 90 mins took a break to stretch and then did another 45 mins
I had 10 g BCAA's before and during
and another 10 g BCAA's after with 2 scoops of whey and 16oz gatorade

today I woke up late and also had to throw clothes in the washing machine so I did
55 mins on the stationary bike
10 g BCAA's before and during
16oz cyto-max
10 g BCAA's afterwards with 2 scoops whey in 16oz gatorade.

Legs/Calves

30 mins recumbent bike
12 mins tread mill
22 mins recumbent bike

banana,gatorade

LEGS
2 warm up sets standing leg curls
4 warm up sets leg extensions
2 warm up sets squats
5 working sets squats*135x12,135x12,185x10,225x10,225x6*
4 sets stiff legged dead lifts*135x10,135x10,135x10,185x8*
3 sets one legged leg press*Rx8,Lx8,bothx10*2 plates a side*
2 working sets leg extensions*80x10,100x10*drop to 50x10,50x12*
CALVES
4 sets seated calf raises*45x10,45x10,90x9,90x8*
2 sets standing calf raises*495x8,495x6*

Saturday Chests/Delts/Traps

30 mins. recumbent bike
15 mins. tread mill
20 mins. recumbent bike

total cardio=65 mins.

banana,gatorade

CHEST
3 warm up sets incline BB bench press
3 working sets incline BB bench press*175x6,195x5,215x4*drop to 135x9*
1 set flat DB bench press*85x6*
3 sets decline machine press*180x5*
DELTS
3 sets BB shoulder press*135x6,165x5,175x5*drop to 135x4 drop to 95x6*
3 supersets DB front raises*10x15,15x15,20x10*
*DB side raises*10x15,15x15,20x10*
3 sets DB rear raises*10x8,15x8,20x8*
2 sets DB side raises*35x8,45x7*drop to 20x12,10x12*
TRAPS
2 sets DB shrugs*95x8,95x8*
3 sets cable upright rows w/ez bar*130x8,140x6,140x5*drop to 100x5*

Cardio updates

all this cardio has been done at home.
haven't been in the gym and I'm feeling frustrated.
I've let myself get distracted by stress at work plus the cold weather and sinus pain. I've let all of it get me down.No more excuses for not going to the gym!

Sunday Jan. 13th cardio 90 mins and 4 supersets of crunches,reverse crunches,altern. reverse crunches/stretching
Monday Jan. 14th cardio=85 mins
Tuesday Jan. 15th cardio=90 mins
Wednesday Jan 16th cardio=75 mins

Legs/Calves

30 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=62 mins

10g BCAA's
gatorade

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats*bar,95,135x10*
3 working sets squats*185x9,225x6,225x6*
3 sets leg press*380x10,580x10,760x5*
3 working sets leg extensions*70x14,90x12,100x10*drop to 50x10,50x10*
2 sets stiff legged deadlifts*110x8,110x8*
CALVES
6 sets seated calf raises*45x15(2),90x10(2),135x6(2)

Cardio

Friday Jan. 11th 85 mins cardio and abs

Back/Traps/Biceps

30 mins recumbent bike
15 mins tread mill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets BB row*bar,95,135x15*
3 working sets BB rows*185x10,225x7,225x5*
3 sets pulldowns(reverse med. grip)*170x8,200x6,220x6*drop to 160x5*
3 sets seated rows(reverse med. grip) w/ez bar*220x8,250x8,270x5*
2 sets HS high row machine*135x9,180x5*lbs per side*
TRAPS
standing DB shrugs*90x7,95x7*
BICEPS
4 sets altern. DB curls*10x8,25x6,35x6,35x5*
3 sets preacher curl machine*40x20,60x20,60x12*done unilaterally*

stretching and icing/heat for my back

more Cardio

monday Jan. 7th 90 mins. cardio and abs,stretching
tuesday Jan. 8th 90 mins. cardio
wednesday Jan 9th 90 mins. cardio,stretching

Legs/Calves

30 mins recumbent bike
12 mins tread mill
25 mins recumbent bike

4 sets supported hanging knee ups
2 sets supported hanging altern. knee ups

banana,gatorade

LEGS
5 warm up sets leg extensions
5 warm up sets stiff legged deadlifts*someone was on the standing leg curl machine so I just warmed up with *bar,bar,95x10,95x10,135x10*
3 working sets SLDL's*185x10,225x8,225x6*lost grip on last set!!!*
1 warm up set leg press*270x10*
4 working sets leg press*360x10,450x10,630x10,720x6*drop to 360x22*plus restpause 10 more reps*
2 working sets leg extensions*80x12,100x9*drop to 50x8,50x11*done unilaterally*
CALVES
4 sets seated calf raises*45x15,45x15,90x10,90x10*

Chest/Delts

wasn't sure how I would feel at the gym but I was really becoming testy and depressed not lifting so...I went..lol

30 mins recumbent bike
15 mins treadmill
15 mins recumbent bike
total cardio= 60 mins

banana,gatorade

CHEST
3 warm up sets incline BB bench press*bar,95,135x14*
3 working sets incline BB bench press*175x6,195x4,215x4*drop to 135x10*
3 sets decline machine press*180x8,210x5,230x4*drop to 180x4,140x6,90x6*
DELTS
135x8,165x6,175x5*drop to 135x4*
3 supersets*seated DB front raises*5,10,15lbs to failure*
*seated DB side raises*5,10,15lbs to failure*
*bent over DB rear raises5,10,25 lbs to failure*
2 sets standing DB side raises*35x8,45x7*drop to 20x6,10x10*

New Years Cardio!

Monday Dec. 31 off
Tues Jan. 1st off
Wed. Jan 2nd 90 mins cardio
Thursday Jan.3rd 90 mins cardio
Friday Jan 4th 90 mins cardio
really bad PMS so I played it safe and did cardio at home
felt sick all week,nausea and light headed, dizzy
just started to feel better Friday but cardio still felt like I was riding the stationary bike in 5feet of mud?

Chest/Delts from Sun. Dec. 30th

25 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=57 mins

CHEST
3 warm up sets incline BB bench press*bar,95,135x10*
3 working sets incline BB bench press*175x5,195x4,215x4*drop to 135x8*
3 sets decline machine press*180x8,200x5,220x5*
DELTS
3 sets BB shoulder press*135x6,165x5,175x5*
3 supersets seated DB front raises*5,10,15lb to failure*
*seated DB side raises*5,10,15lb to failure*
*bent over DB rear raises*5,10,15lb to failure*
2 sets seated DB front raises*30x7,40x7*
2 sets standing DB side raises*40x7,40x7*drop to 20x6,10x10*
2 sets bent over DB rear raises*30x8,40x5*