Mon. March 10-off
Tues. March 11-95 mins cardio
Wed. March 12-70 mins cardio
Wednesday, March 12, 2008
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!!!
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*
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*
Saturday, March 8, 2008
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
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
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
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*
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*
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
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
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