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