Legs/Calves

decided to do light legs today
knee's are feeling better and I want to keep it that way
worked both hams and quads as well

30 mins recumbent bike
12 mins tread mill
18 mins recumbent bike

total cardio=60 mins

4 sets supported hanging knee ups

banana,gatorade

LEGS
3 warm up sets standing leg curls
4 warm up sets leg extensions
6 sets squats*bar,95,135x8,135x10,185x10,185x10*
4 sets stiff legged dead lifts*135x7,135x8,135x8,135x9*
3 sets leg press*270x12,470x10,650x8*drop to 470x10+7+3*
2 working sets leg extensions*80x14,100x10*drop to 40x10,40x15*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,90x6*

Cardio

today I just rode the stationary bike
warmed up then did
moderate to fast paced intervals for 45 mins
then 50 mins of pretty low intensity riding while watching a movie.
total cardio= 95 mins.

Back/Traps

40 mins cardio

banana,gatorade

BACK
3 warm up sets bent over BB rows*bar,95,135x15*
3 working sets bent over BB rows*185x10,225x5,225x5*
4 sets pulldowns *reverse med grip*150x6,190x6,210x5,230x5*drop to 170x4*
3 sets seated rows*200x8,230x10,260x6*drop to 200x5*
2 sets HS high row machine*160x7,160x5*lbs per side*
TRAPS
2 sets standing DB shrugs*90x6,95x6*
3 sets cable upright rows w/ez bar*120x6,140x8,140x8*

Mon. thru Wed. Cardio

Mon. Dec 24th
75 mins cardio
Tues. Dec. 25th
95 mins cardio
Wed. Dec. 26th
65 mins cardio

Legs(Hams)/Calves

from Sun. Dec 23rd.

60 mins cardio

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

banana,gatorade

LEGS(HAMS)
4 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets stiff legged deadlifts*bar,95,135*
3 working sets SLDL's*185x8,225x7,245x5*
4 sets leg press*270x10,450x10,630x7,720x6*drop to 260x12+8 rp reps*
3 sets seated leg curls*new machine*couldn't figure out set up of the seat or weight I should use*70x8,110x7,110x7*next time I will try doing the exercise unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x8*
2 sets standing calf raises*495x8,495x7*

Chest/Delts

from Sat. Dec. 22nd

60 mins cardio



4 sets supported hanging knee ups

banana,gatorade

CHEST
4 warm up sets HS decline machine press*bar,50,90,140*
2 working sets HS decline machine press*180x9,230x5*
3 sets incline BB bench press*175x6,195x5,215x4*
2 sets flat DB bench press*85x6,90x5*
DELTS
2 sets BB shoulder press*135x6,165x5*drop to 135x4*
3 sets seated DB front raises*10x10,20x10,35x6*
2 sets seated DB side raises*10x10,20x10*
2 sets standing unilateral DB side raises*35x7,40x7*
2 sets bent over rear raises*10x8,35x6*

cardio smardio

lol
ah more cardio today
but alas yesterday my co-worker complimented me on my weight loss
so dammit its working

40 mins stationary bike
quick 5 min stint of aerobics as my ass was going numb
35 mins stationary bike
total cardio=80 mins

More Cardio

Wednesday Dec. 19th
60 mins on stationary bike
today Dec. 20th
50 mins stationary bike
15 mins aerobics tape
15 mins stationary bike

total cardio=80 mins

Monday and Tuesday Cardio

so Monday was cardio at home
40 mins. stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=70 mins
3 sets of crunches
Today I did
30 mins stationary bike
35 mins aerobics tape
35 mins stationary bike
total cardio=100 mins

Biceps/Triceps/Forearms

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

banana,gatorade

TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*175x7,195x5,215x5,225x4*just a touch w/3rd rep*help w/4th rep*much stronger than last week*
4 sets lying cable tricep extensions*70x12,100x10,130x10,150x8*
3 sets pressdowns w/V bar*150x10,155x10,155x10*
2 sets overhead tricep extensions w/rope*70x6,100x5*these felt awkward so I switched to one arm pressdowns
1 set one arm pressdowns w/rope*40x9*
BICEPS
3 sets altern. DB curls*10x10,20x10,35x9*
3 sets ez bar curls *75x8,95x6,105x5*drop to 50x5*
2 sets preacher curl machine*40x15,60x20*
FOREARMS
2 sets seated DB hammer curls*20x10,55x8*
1 superset DB wrist curls*underhand and overhand*20lbs to failure*

Saturday Dec. 15th Legs/Calves

30 min recumbent bike
20 min tread mill
10 min recumbent bike

total cardio=60 mins

5 sets supported handing knee ups

banana,gatorade

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
3 working sets squats*185x7,185x10,225x5*
4 sets stiff legged deadlifts*barx10,95x8,135x10,185x8*
4 sets leg press*290x10,490x8,580x8,670x5*
3 working sets leg extensions*70x10,90x8,100x5*drop to 40x6*40x12*
CALVES
5 sets seated calf raises*90x10,90x10,90x10,135x10,45x10*

Friday Dec. 14th. Chest/Delts

I took Thursday off
my office Christmas party was Thursday and I stayed up late Wed. cooking a beef roast and got up early Thursday to make Oatmeal cookie dough.
the party was fun I didn't eat too much crap

Friday

40 minutes recumbent bike
10 mins tread mill
10 mins recumbent bike

banana,gatorade

CHEST
4 warm up sets HS decline machine press*bar,5ox15,90x12,140x10*
2 working sets HS decline machine press*180x9,230x7*
3 sets incline BB bench press*175x8,195x5,215x3*drop to 135x8*
2 sets flat DB bench press*90x5,90x4*
DELTS
2 sets BB shoulder press*135x8,165x5*drop to 135x5*
3 sets seated DB lateral raises*10x10,20x10,35x8*
3 sets seated DB front raises*10x10,20x10,35x7*
2 sets standing DB rear raises*20x7,35x6*

Wednesday Dec. 12th Back/Traps

40 mins recumbent bike
10 mins tread mill
total cardio =50 mins

BACK
3 warm up sets BB rows*bar,95,135x15*
3 working sets BB rows*185x10,225x7,245x4*lost my grip*
3 sets seated rows w/D handles*200x8,230x7,260x7*
3 sets pulldowns*reverse med grip w/ez bar*180x7,210x5*drop to 150x5,210x4*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
2 sets DB shrugs*95x5,95x5*

Past Week or So

I know it's been a minute since I posted.
super busy then I got sick
now I'm getting back into the groove

so I will post some old workouts and bring everything up to date.

Friday Dec. 7th Chest/Delts
CHEST
4 warm up sets decline machine press
2 working sets decline machine press*180x10,230x7*
2 sets incline BB bench press*185x6,205x5*
2 sets flat DB bench press*90x6,100x2*spotter sucked*I think I could have got 3?
DELTS
2 sets BB shoulder press*135x7,165x5*drop to 135x4*
4 supersets DB front & side raises*8x15,10x15,15x10,20x10*
2 sets standing DB rear raises*15x7,20x7*

Saturday Dec. 8th Legs/Calves
LEGS
5 warm up sets leg extensions
2 sets standing leg curls
3 warm up sets squats*bar,95,135*
3 working sets squats*185x10,225x7,245x7*
1 warm up set leg press*290x10*
2 working sets leg press*470x10,650x7*drop to 380x12 *rp 8+5*
2 working sets leg extensions*100x8,100x8*drop to 50x6*rp 6+6*
CALVES
2 sets standing calf raises*495x6,495x6*
4 sets seated calf raises*45x10,45x10,90x10,135x5*

Sunday Dec. 9th Biceps/Triceps
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
4 working sets close grip bench press*175x8,205x5,205x5,225x4*help w/last 2*drop to 135x8*
2 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/V bar*100x7,120x7,140x7*
3 sets reverse grip pressdowns w/str8 bar*140x7,140x8,140x8*
BICEPS
4 sets altern. DB curls*10x15,20x10,30x10,40x8*
3 sets ez bar curls*75x10,90x9,100x6*drop to 50x5*
3 sets preacher curl machine*40x20,60x20,80x5*done unilaterally*
3 sets one arm high cable curls*40x10,60x10,30x8*
Mon. Dec 10th. cardio
Tues. Dec 11th cardio

Cardio

today I did some cardio on the stationary bike at home again
most likely won't hit the gym until I feel 100%

30 mins stationary bike
10 aerobics tape
25 mins stationary bike
total cardio=65 min

sick,sick,sick & back to Cardio

so it's the flu season but Hot Damn why is everyone sick and getting me sick?
it happens alot to me
my co-workers come in sick and BOOM!
I'm down for the count.
really bad timing too as I've been getting ready for art shows and needed all my energy to be focused on creating.
anyway yesterday and today were the first days back from whatever nasty bug I had.
I'll spare the details but
yesterday I did cardio at home on the stationary bike and followed my lovely aerobics tape for a total of 65 mins.
today I did 50 min. on the bike then 10 mins aerobics and 10 more mins on the bike for a grand total of 70 mins.