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