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
Wednesday, January 30, 2008
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*
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*
Saturday, January 26, 2008
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
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
Thursday, January 24, 2008
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
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
Tuesday, January 22, 2008
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.
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.
Sunday, January 20, 2008
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*
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*
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*
Thursday, January 17, 2008
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
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
Saturday, January 12, 2008
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)
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)
Thursday, January 10, 2008
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
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
tuesday Jan. 8th 90 mins. cardio
wednesday Jan 9th 90 mins. cardio,stretching
Sunday, January 6, 2008
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*
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*
Saturday, January 5, 2008
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*
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?
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*
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*
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