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*