4/13/12

Routine A
Legs

Leg Ext
60x10
80x10
70x10
65x10

Front Squat - Form is getting way better and I am starting to be more comfortable with the front squat
55x8
65x8,8
85x8,8,8,8

Sumo DB Squat
75x10,10
90x10,10

DB Step Ups
15X12,12,12

Leg Press
130x20
150x20,20

Cardio: Will do 45 minute incline walk on TM tonight

Macros:
High Day:
30F, 140C, 135P

4/12/12

Cardio Only:
HIIT - Interval Spin Class - 45 minutes.

Macros:
40F, 90C, 135P

4/11/12

Cardio Only
SS Spin Bike 45 minutes

Macros:
40F, 90C, 135P

4/10/12

Routine A
Delts and Triceps

Seat Bar Press
35x8
45x8
50x8
55x8
60x8

Seat Side lat
10x10
12x10,10,10

Front Raise
10x12,12
12x12,12

Tricep Press
40x10
60x9
50x10,10,10

DB Ext
20x12,12,12

Macros:

40F, 90C, 135P

4/9/12

Routine A
Back and Hammies

Lat Pull Wide
75x8,8
85x8,8
90x7

Deads
60x8,8
90x8,8,8

DB Bench Row
20'sx 10
25x10,10,10

DB Pull Over
20x12
25x12
30x12

Leg Curl
60x10
70x10
75x10
80x10
85x10

Cardio:
45Minute TM jog - 5.0 SS

Macros:
30F, 140C, 135P

4/8/12

Off Completely

Macros:

40F, 80C, 135P

4/7/12

Routine A
Chest and Biceps

Incline DB Press
20x8
25x8
30x8,8,8

Flat Bar Press
45x10,10
50x10,10

Push Ups
28,23,19

BB Curl
40x6,6
50x6,6,6

Rope Cable Curl
50x10,10,10,10

Cardio:
HIIT on TM Sprints

Macros:
35F, 120C, 135P

4/6/12

HIIT - TM sprints 35 minutes

Macros:
40F, 80C, 135P

4/5/12

Routine A (we have come full circle!)
Legs:

Leg Ext
60x10
70x10
80x10

Front Squat
55x8
65x8,8
75x8,8,8

Sumo DB Squat
75x10,10,10,10

DB Bench Step Ups
15's x 12, 12,12

Leg Press
130x20
150x20,20
Threw in a few single leg presses to feel the burn in glute ham tie 50x15,15,15

Cardio:
Spin Class in PM - HIIT style 45 minutes

Macros:
35F, 120, 135P

4/4/12

Cardio Only:
45 Min SS Eliptical

Macros:
40F, 80C, 135P

4/3/12

Cardio in AM - could not sleep. Woke up at 5am and hopped on spin bike in the basement. 45 min SS

Routine C
Delts and Triceps

DB Press
20x8,8
25x8,8,8

Upright Row
35x10
40x10
45x10,10

Rear delt fly
15x12,12,12

Bar Ext
40x10
45x10
50x10,10,10

DB Kickback
10x12
12x12,12,12

Macros:

35F, 120C, 135P

4/2/12

Routine C
Back and Hammies

Pull Ups
Assist x Reps
40x12
46x10, 11, 10

Bent row
65x6
45x8
55x8,8
60x8

Rope Pull Down
30x12
40x12,12,12

Stiff Dead (used dumbells - all bars taken at the Merck gym)
30's x 8, 8
40's x8, 8, 8

Leg Curl
50x12
60x12,12

Macros:
30F, 140C, 135P

4/1/12

Cardio Only:
45 minutes on stepmill steady state and very happily sweaty.

Macros:
40F, 80C, 135P

3/31/12

Routine C
Chest and Biceps

Flat DB Press
25x8
30x8
35x8,8,8

Slight Inc DB Press
20x10
25x10
30x10,10

Incline Fly
20x12,12,12

Preacher Curl
45x6,6
55x6,6,6
Something cool happened today after I finished my last set. A relatively muscular guy asked me to leave the weights as they were on the curl bar because he was going to use the bar "as it is". I don't care if he was going to use my weight as a warm up, it still felt pretty bad ass to have him say that... :-)

Hammer Curl
20x12,12
25x7 20x3
25x6 20x5

HIIT:
35 Minutes on TM - jog and sprint

Macros:
35F, 120C, 135P

3/30/12

Routine C
Legs

Squat
75x10,10
85x10,10
95x10
105x10

Leg Ext:
70x8
80x8,8

Hack Squat
35x8,10,10,10

Walking Lunge
20's x 12,12,12

Smith Squat
75x20,20,20

Macros:

35F, 130C, 135P

3/29/12

Cardio only:
HIIT - Spin Class 45 minutes intervals

Macros:
40F, 80C, 135P

3/28/12

Cardio only day - SS on eliptical
45 minutes

Macros:
40F, 80C, 135P

3/27/12

Routine C
Delts and Triceps

DB Press:
20x8,8
25x8,8,6

Upright Row with BB
35x10
45x10
50x10
55x10

Rear Delt Fly
15x12,12,12

Bar Ext:
40x10,10,10
50x10
45x10

DB Kickback
10x12,12
12x12,12

Cardio:

Only had time after workout to do the sprint portion of HIIT. 15 min HIIT incline sprints. 45/15 7.0 incline, speed from 3.2 - 7.5
After work, went home and did 20 minutes steady state on spin bike in the basement.

Macros:

35F, 120C, 135P

3/26/12

Routine C
Back and Hammies

Pull ups
Assist x reps
40 10
46 9
46 8
46 8

Bent rows with BB
45x8
65x8,8,8,8

Pull Down
30x12
40x12,12
30x12

Stiff Bar
65x8
85x8,8
95x8
115x6

DB Curl
20x12
25x12,12,12

Macros:
35F, 150C, 135P

3/25/12

Cardio Only
45 min TM incline walk
10.0 incline 3.1 speed

Macros:

40F, 80C, 135P

3/24/12

Routine C
Chest and Biceps

Flat DB Press
25x8,8
30x8
35x8
35x8

Slight Incline DB Press
20x10
25x10
30x10, 10

Incline Fly
15x12
20x12,12

Preacher Curl
50x6,6,6
55x6,6

Hammer DB Curl
15x10
20x10,10,10

Cardio:
35 min HIIT on Elliptical

Macros:
35F, 130C, 135P

3/23/12

Routine C
Delts and Triceps

DB Press:

20x8,8
25x8,8,7

Upright Row:
35x12
40x10,10
45x10

Rear Delt Fly
15x10,10,10

Bar Ext
40x10
50x10,10,10,10

DB Kickback
10x12,10,12,12

Off Cardio

Macros:

35F, 130C, 135P

3/22/12

Routine C
Legs (should be doing D and T, but I have a horrible kink in my neck and am resting it)

Squat
85x10,10
95x10,10
105x10,10

Leg Ext
70x8
80x8,8

Cable Squat
40x10,10,10

Walking lunge:
20lb DB's x12,12,12

Smith Machine Squat
75x20,20
80x20

PM Cardio: 30 min SS Stepmill, 15 min SS Elliptical
Macros:
35F, 130C, 135P

3/21/12

Cardio Only Day
45 Min SS Elliptical

Macros:
40F, 80C, 135P

3/20/12

Routine C
Back and Hammies

Pull Ups
Assisted amount x reps
40x9
46x7
52x8,9

Bent over row with BB
45x8
65x8,8,8,8

Rope Pulldown
30x12
40x12,12,9 30x3

Stiff Leg BB Dead
65x10
75x8,8,8
80x10

DB Leg Curl
15x12,12,12

HIIT 35 min
Fast walk to 8.5 sprint

Macros:
35F, 130C, 135P

3/19/12

Cardio Only:
HIIT 35 spin bike

Macros:

40F, 80C, 135P

3/18/12

Routine C
Chest and Biceps

Flat DB Press
25x8,8
30x8,8,8

Slight Inc. DB Press
20x10
25x10,10
30x10

Inc Fly
15x12
20x12,12

Preacher curl
45x6,6
50x6,6,6

Hammer DB Curl
15x10
20x10,10,10

Cardio
45 minute jog on TM SS

Macros:
35F, 130C, 135P

3/17/12

Cardio Only:
HIIT 35 min TM jog/sprints

Macros:
40F, 80C, 135P

Posing Class :-)

3/16/12

Cardio Only
45 min SS TM
incline 11.5 speed 3.0

Macros:
40F, 80C, 135P

3/15/12

Routine C
Legs

Squat
85x10,10
95x10,10
105x10,10

Leg Ext
70x8
90x8
80x8

Hack Squat
35x10,10,10,10

Walking Lunge with 15's
12,12,12,12

Smith Squat
75x20,20,20

Cardio:
HIIT Stepmill 35 minutes

Macros:
35F, 130C, 135P

3/14/12

Cardio Only
SS Elliptical 45 min

Macros:
40F, 80C, 135P

3/13/12

Routine C
Delts and Triceps

DB Press:
20x8,8
25x8,8,6

Upright Row
45x8
35x10,10,10

Rear Delt Fly
12x12
15x10,12

Bar Ext
40x10
50x10,10
60x10,10

DB Kickback
12x12,12
15x10,10

Macros:
35F, 130C, 135P

3/12/12

Cardio Only
HIIT Elliptical
35 minutes

Macros:
40F, 80C, 135P

3/11/12

Routine C
Back and Hammies

Pull Ups:
40 assist - 9,9,9,9

Bent over row
20x8
25x8,8,
30x8,8

Rope Pulldown
30x12
40x12
50x12,12

Stiff Bar Deads
75x8,8
95x8,8,8

DB Leg Curl - this one will take some practice. Could not figure out because my youtube would not work at the gym. Will try the real ones next week.
Did Seated Leg Curl instead
45x12
60x12,12,12

Cardio:
45 Min SS TM 3.0 incline 10.0

Macros:
35F, 150C, 135P

3/10/12

Routine C
Chest and Biceps

Flat DB Press
20x8
25x8
30x8
35x8
40x7

Slight Inc DB Press
25x8,8
30x8,8

Incline Fly
15x12,12,12

Preacher Curl with Bar
35x6
45x6
50x6,6

Hammer DB Curl

15x10,10
20x10,10

Cardio
HIIT 35 min Elliptical

Macros:
35F, 130C, 135P

3/9/12

Cardio Only
45 minute SS Elliptical

Macros:
40F, 80C, 135P

3/8/12

Routine C
Legs

Squat
85x10,10
95x10,10
105x10,10

Leg Ext
70x8
90x8,7

Hack Quat: Modified to a regular squat. Trying to get form down with hack. Don't have a hack machine so tried to squat with bar behind the legs.

45x10,10
65x10,110

Walking Lunges
15lb DBx12,12,12

Smith Squat
75x20,20,20

Cardio: 45min SS walking on incline 10 at 3.2

Macros:
35F, 130C, 135P

3/7/12

Cardio Only
Kickboxing Class - 1 hour

Macros:
40F, 80C, 135P

3/6/12

Routine B
Delts and Triceps

Side Lateral
10x8,8
15x8,8,8

Bar Shrug
80x10,10,10,10

High Incline DB Press
15x10
20x10
25x10,10

Dips
12,10,10,10

Rope
40x12
50x12,12,12

Macros:
35F, 130C, 135P

3/4/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8
90x8
105x8,7

T-Bar Row
Bar plus:
25x8
35x8
45x8,8,8

DB Deads:
35's x 10
40x10,10,10

Close Row
60x12
75x12, 12

Seated Leg Curl
75x20,20,20,20,20 FAIL

Cardio:
45 Minute SS Eliptical (4.75 miles)

Macros:
35F, 150C, 135P

3/4/12

3/4/12

3/3/12

Chest and Biceps
Routine B

Slight inc. Bar Press

35-8,8
45x8
55x8
60x6 (had hubby there to spot! Felt good to go heavier)

Inc DB Press
20's x10
25x10
30x10,10

Flat Fly
20x10
25x5 20x5
20x12

Inc DB Curl
15x6,6,6
20x3 15x3
15x6

Cable Curl
50x10,10,10
55x10

Cardio
45 minute Spin bike

Macros:
35F, 130C, 135P

3/2/12

Cardio Only:

HIIT Eliptical
35 minutes

Macros:
40F, 80C, 135P

3/1/12

Routine B
Legs:

Leg press
155x8,8
175x8
195x8
215x8
235x8

Squat:
50x10
70x10,10
90x10
This was all done on the smith machine. I do not know how much the bar weighed. Weights noted are additions to the bar.

Sissy Squat
20x20x20x20 (Love this!)

Bar Lunge
30x12
40x12
50x12 (too much.... felt a weird pulling in my right knee)

Leg Ext
30x20
40x20
45x20

Cardio
20 min Stepmill
25 minute incline TM (7.0 incline, speed 3.7)

Macros:

35F, 130C, 135P

2/29/12

Cardio Only:
1 hour kickboxing class (could not bear to look at a piece of cardio equipment today :-)

Macros:
40F, 80C, 135P

2/28/12

Routine B:
Delts and Triceps:

Side Lateral
12x8,8
15x8,8,8

Bar Shrug (Bars were all in use - had to use DB)
35's x10
40's x10,10,10

High Incline DB Press
20x10
25x9,10,9 (fail - toasted!)

Dips
10,7,7,7

Rope
40x12
50x12,12
55x12

Macros:
35F, 130C, 135P

2/27/12

Cardio only day:
HIIT on TM 35 minutes

Macros:
40F, 80C, 135P

2/26/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8
85x8
90x8
105x7

T-Bar Row
20LB Plate x8
35x8
45x8,8
55x8

DB Deads
35x10
40x10,10,10

Close Row
60x12
75x12,11

Seat leg curl
75x20,20,20,20,20,

Cardio
Incline TM Walk 45 minutes (speed 3.4 Inc 8.0)

Macros:
35F, 150C, 135P

2/25/12

Routine B
Chest and Biceps

Slight Inc. Bar Press
35x8,8
45x8,8,8

Inc DB Press
20x10
25x10, 10
30x10

Flat Fly
20x12,12,12

Inc DB Curl
15x6,6
20x2 15x4
15x6,7

Cable Curl
50x10,10
55x10,10

Cardio
45 min Spin bike SS

Macros:
35F, 130C, 135P

2/24/12

35 Min HIIT
Stepmill

Macros:
40F, 80C, 135P

2/23/12

Routine B
Legs

Leg Press:
150x10
170x10
190x10
210x10
230x10

Squat
85x10,10
95x10
105x10

Sissy Squat
20x4

Bar Lunge
25x12
45x12
50x12

Leg Ext
30x20
35x20
40x18

Macros:
35F, 130C, 135P

2/22/12

35 Min HIIT
TM Sprints

Macros:
40F, 80C, 135P

2/21/12

Routine B
Delts and Triceps

Side Lateral
10x8,8
15x8x8,7

Bar Shrug
75x10,10
85x8,8

High Incline DB Press
20x10
30x8
25x10,8

Dips
10x7x8x7

Rope
40x12
45x12
50x10,10

Macros
35F, 130C, 135P

2/20/12

Cardio HIIT- 35 min total TM

Macros:
35F, 90C, 140P

2/19/12

Routine B
Back and Hammies

Lat Pull Under
75x8,8,7
85x8,8
90x8
100x8

T-Bar Row
Bar with 45lb plate x8,8
55x8,8,8

DB Deads (straight leg)
35x10
40x10,10,10

Close Row:
60x12
75x12,11

Lying leg curl (seated machine was taken)
50x10,10,12,13 fail

Cardio:
40 min TM jog 4.7 SS

Macros:
35F, 130C, 140P

2/18/12

Routine B
Chest and Biceps

Slight inc. bar press:
45x8,8
50x8, 6,6

Inc DB Press
20'sx10,10
25'sx10,10

Flat Fly
15x12
20x12,12

Inc DB Curl
12x6,6
15x6,7,9

Cable Curl
40x10
50x10
55x10
60x10

40 min PM Cardio. SS on Stairmill (level 6)

Macros:
35F, 130C, 140P

2/17/12

Cardio only:
HIIT - 35 min - TM sprints

Macros:
35F, 90C, 140P

2/16/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
190x8
210x10
230x6

Squat
85x10, 10
95x10
115x10

Sissy Squat
20x20x20x20

Bar Lunge
35x12
45x12
50x12

Leg Ext
40x20
50x16
50x16 FAIL

Macros:
35F, 130C, 140P (Free meal for dinner - pizza)

2/15/12

Routine B
Delts and Triceps

Side Lateral
8x8
10x8,8
12x8,8

Bar Shrugs
65x12,10,10 - did not complete last set because I got the most unbelievable kink in my neck (just took some serious motrin to see if it helps!)

High Incline DB Press
20x10
25x8,8,7

Dips
No assist
6,6,4,5

Rope
40x12
50x10,7
45x3
45x12

Cardio: PM - 40 min SS - spin bike
Macros:

35F, 130C, 140P

2/14/12

Cardio HIIT:
35 minutes total
Treadmill run
4.7 jog, 7.5 sprints, 20 minutes (12 sprints)

Macros:
35F, 90C, 140P

2/13/12

Cardio only - 40 minutes
Treadmill walk - 3.6 speed, 11.0 incline

Macros:
35F, 90C, 140P

2/12/12

Routine B
Back and Hammies

Lat Pull Under
65x8
75x8
80x8,8
90x8

T-Bar Row
45lb plate (using a 25lb bar) x8,8,8,8
55x8

DB Deads
20's x10
40's x 10,10
45x10

Close Row
60x10
90x8
80x11

seat leg curl
75x20,20,20
90x12, 10

Cardio:
40 minute incline walk (8.0 incline, 3.6 speed)

Macros:
35F, 130C, 140P

2/11/12

Routine B
Chest and Biceps

Slight incline bar press
25x8
35x8,8,10

Incline DB Press
15x10
20x12,12,12

Flat Fly
15x12
20x12,12

Incline Db Curl
12x6,6
15x6,6
20x2
15x5

Cable Curl
50x8,10
55x10
60x10

Cardio:
40 minutes split: 20 minute eliptical 20 minute bike

Macros:
35F, 130C, 140P

2/10/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
180x8
190x8
210x8

Squat
75x10
85x10
95x10
115x10

Sissy Sqat
20x20x20x20

Bar Lunge
35x12
40x12
45x12

Leg Ext
50x15
50x13
40x15

Macros:
35F, 130C, 140P

2/9/12

Routine B:
Delts and Triceps

Side Lateral
8x8
10x8
12x8
15x6,8

Bar Shrug
60x10,10
80x10,10

High Incline DB Press
15x10
20x10
25x10,10

Dips
8 w/ 60lb assist
9, 10, 10 with 40 assist

Rope
50x12
60x12, 12
65x12

Cardio
40 min SS (half on stairmill, half jog on TM)

Macros:
35F, 130C, 140P

2/8/12

Back and Hammies

Lat Pull Wide
65x10
75x8
80x8,8,7

Deads:
90x8,8
115x8,7,8

DB Bench Row
20x10
25x10,10,10

DB Pullover:
20x12
25x12
30x12

Leg Curl
60x10
70x10
75x10
85x10
90x10

Cardio:
35 Min HIIT TM

Macros
35F, 130C, 140P

2/7/12

Cardio Only
HIIT 35 min on TM

Macros:
35F, 90C, 140P

2/6/12

Off - cardio and weights

Macros:
35F, 90C, 140P

2/5/12

Routine A
Chest and Biceps

Inc DB Press
20x8,8
25x8
30x8,8

Flat Bar
45x10
50x10,10,10

Push Ups
24, 20, 18

BB Curl
30x6,6
40x6
50x6,4
40x3

Rope Curl
40x10
50x10,10
60x8

Cardio:
40 minutes SS Eliptical

Macros:
30F, 145C, 140P

2/4/12

Cardio Only day:
25 min TM HIIT

Macros:
30F, 105C, 140P

2/3/12

Routine A
Legs

Leg Ext:
70x10
90x10, 10

Back Squat
75x8, 8
95x8,8
105x8
115x8

Sumo DB Squat
80x10, 10
90x10, 10

DB Step Ups
15x12,12,12

Leg Press:
150x20
175x20,20

Cardio:
25 min HIIT Elip

Macros:
30F, 145C, 140P

2/2/12

Routine A
Delts and Triceps

Seat Bar Press:
40x8,8
50x8,7,7

Seat Side Lateral
8x12
10x10,10
12x8

Front Raise
15x8, 12x4
12x12
15x10
15x8 12x4

Tricep Press
40x12, 12
50x10, 10
55x10

DB Ext
20x12, 12, 12

Macros:
30F, 145C, 140P

2/1/12

Cardio Only
40 minutes SS TM Jog

Macros:
30F, 105C, 140P

1/31/12

Routine A
Back and Hammies

Lat Pull Wide
62.5x8,8
75x8
80x8,8

Deads
75x8,8
95x8
115x6,6

DB Bench Row
20x10,10
25x10,10

DB Pullover
15x12
20x12
25x12

Leg Curl
55x10
60x10
70x10
80x8
90x8

Cardio: HIIT 25 min TM

Macros:
30F, 145C, 140P

1/30/12

Cardio Only
40 minutes SS Treadmill Jog

Macros:
30F, 105C, 140P

1/29/12

Routine A
Chest and Biceps

Incline Db Press:

25x8,8
30x8,8
35x7

Flat Bar:
45x10,10
55x7 (fail)
45x8

Push Ups
20,20,18

Bar Curl
30x6
40x6,6
50x4
40x2
50x3
40x3

Rope Curl
40x10,10
50x10
55x10

Cardio:
Jog SS Treadmill at 5.5
40 minutes

Macros:
35F, 150C, 140P

1/28/12

Routine A
Legs

Leg Ext60x10
90x10
105x10

Squat
75x8,8
95x8,8
115x8,8

Sumo DB Squat
75x10
80x10,10
90x10

DB Step Ups
15x12,12,12

Leg Press:
175x20,20,20

Cardio:
HIIT Stepmill
level 4 and 12
25min

Macros:
35F, 150C, 140P

1/27/12

Cardio 40 minute stairmill level 5 SS

1 hour pilates class (had off and wanted a good stretch)

Macros:
35F, 110C, 140P

1/26/12

25 Minute HIIT - Eliptical

Macros:
35F, 110C, 140P

1/25/12

Routine A:
Delts and Triceps

Seat Bar Press
40x10
50x8
60x3
50x8,6

Seat Side Lateral
8x10
10x10,10
12x8

Front Raise
15x12,12,12
20x5
15x7

Tricep Press
40x10,10
50x10,10,8

DB Ext
15x12
20x12,12,12

Cardio:

40Min Bike SS

Macros:
35F, 150C, 140P

1/24/12

Cardio only day:
40 min SS running on TM - 4 miles

Macros:
35F, 110C, 140P

1/23/12

Routine A:
Back and Hammies

Lat Pull Wide
62.5x8,8
75x8
80x8, 8

Deads
75x8,8
95x8
115x6,6

DB Bench Row
20x10
25x10,10,10

DB Pullover
20x12
25x12
30x10

Leg Curl
50x10
60x10
70x10
80x8
90x8

Macros:
35F, 150C, 140P

1/22/12

Routine A
Chest and Biceps

In DB Press
20x8
15x8
30x8,8
35x7

Flat Bar:
45x8
55x8,8,8

Push Ups
20,18,18

BB Curl
30x6
40x6,6
50x5,5,3
40x3 (fail)

rope cable curl
40x10,10
50x10
55x8

Cardio: 25 Min HIIT Treadmill 50sec off, 10 sec on

Macros:
35F, 150C, 140P

1/21/12

Routine A:
Legs

Leg Ext
60x10
90x10
105x10

Back Squat
75x8,8
95x8,8,8
115x8

Sumo DB Squat
70x10
80x10,10
90x10

DB Step Ups:
15x12,12,12

Leg Press
175x15,20,20

Cardio:
30 min SS Eliptical

Macros:
35F, 150C, 140P

1/20/12

Complete rest day - no weights or cardio

Macros:
Normal for non training day, but one slice pizza and salad with light dressing as free meal.

1/19/12

Routine A
Delts and Triceps

Seat Bar Press
55x8,8x7x7
60x6

Seat Side Lateral
8x10
10x10,10
12x8

Front Raise
12x10,10
15x10,10(fatigued!!)

Tricep Press
40x10,10
50x8,8,8

DB Ext
15x10
20x10,10
25x9

Cardio: 30 Min Eliptical - SS
Macros:

35F, 150C, 140P

1/18/12

Routine A:
Back and Hammies

Lat Pull Wide
62.5x8
75x8,8,8,8

Deads:
75x6,6
95x8
105x6,5,4

DB Bench Row:
20x10
25x10,10,10

DB Pullover
15x10
20x10
25x10

Leg Curl:
50x10
70x10,8,8
80x8

Cardio in PM:
40 minute steady state stepmill

Macros:
35F, 150C, 140P

1/17/12

Cardio Only Day - 30 minutes jog on TM

Macros
35F, 120C, 140P

1/16/12

Routine A:
Chest and Biceps

Inc DB Press:
20x8
25x8,8
30x8,6 (fail)

Flat Bar Press:
45x10
55x8,8,8

Push Ups:
20,19,12 (fail)

BB Curl:
30x8
40x6,6
50x3
40x5

Rope Cable Curl:
30x10
40x8
50x8,8

Cardio:
30 Minute jog SS Treadmill

Macros:
35F, 160C, 140P

1/15/12

Routine A:
Legs

Leg Ext:
60x10
75x10
90x10 (goal was 80 - very happy with this)

Front Squat:
45x10
65x10
75x8,8
85x6,6

Sumo DB Squat:
60x12
75x10
80x10,10

DB Step Ups:
15x15,15,12

Leg Press:
150x20
170x20,20

Cardio:
HIIT: Sprints on TM (50sec,10sec)
5min warm, 10 sprints, 10min cool

Macros:
35F, 160C, 140P

1/14/12

Cardio Only Day:
30 Minutes SS on Eliptical

First Posing Lesson :-)

Macros:
35F, 120C, 140P

1/13/12

Routine A:
Delts and Triceps

Seat Bar Press:
55x8,8,8
60x6,6

Seated Side Lateral:
8x10
10x10,10
12x8 (yay!)

Front Raise:
15x5
12x10 (started to feel like I was using momentum. Switched to 12's to regain control)
15x10,10

Tricep Press:
40x12,10
50x8,8,8

DB Ext:
15x10,10
20x10,10

Cardio:
30 Minutes Post Workout Eliptical

Macros:
35F, 160C, 140P

1/12/12

Routine A:
Back and Hammies

Lat Pull Wide:
62.5x8,8
75x6,8,8

Deads:
85x10,8
125x4
105x6,8,8
Hands were really bothering me - even while wearing gloves.

DB Bench Row:
20x10
25x10,8,8

DB Pullover
15x12
20x12
25x10

Leg Curl:
50x10,10
70x8,8
80x8

Cardio:
5 min warm, 10 cycles of HIIT - sprints - had to get back to work, so lightly cooled down as I walked to the locker room :-)

Macros:
35F, 160C, 140P

1/11/12

Cardio only - forgot ear buds at home (won't be doing THAT again!) - took 45 minute step class at work.

Macros:
35F, 120C, 140P

1/10/12

Routine A:
Chest and Biceps

In DB Press:
20x8,8
25x8
30x8,8

Flat Bar:
40x10
50x10,10,10

Push Ups:
14,14,12

BB Curl:
35x6,6
40x5,6
45x5

Rope Cable Curl:
Had to use DB instead - was working from home and using my home gym. Did a modified hammer curl instead.
20x8, 6, 8
25x6

30 minutes cardio post workout - spin bike

Macros: 35F, 160C, 140P

1/9/12

Routine A:
Legs

Leg Ext:
50x10
80x10,10,10

Front Squat:
55x10, 8
75x8
85x6,6,6

Sumo DB Squat:
60x12
75x10,10,10

DB Step Ups:
15x12,12,12

Leg Press:
150x15
170x20
180x20

30 minutes cardio post workout - Treadmill

Macros:
35F, 160C, 140P

1/8/12

25 minutes HIIT - Stepmill

Macros:
35F, 120C, 140P

1/7/12

Routine A:
Delts and Triceps

Seated Bar Press:
30x10,10
40x10
50x8,6

Seated Side Lateral:
8x8,8
10x8, 10
12x6
10x3 (fail)

Front Raise:
12x12
15x10, 10, 10
20x4 (fail)

Tricep Press (used cable)
50x10,
60x10, 10, 8 (fail)

DB Ext:
15x10, 10, 10
20x10, 10

Macros:
35F, 160C, 140P

1/6/12

Routine A:
Back and Hammies

Lat Pull:
62.5x8,8
75x8
87.5x4
75x2 (fail)

Deads:
45x8,8
75x8
95x8
100x8
120x5

DB Bench Row:
20x10, 10
25x8,7

DB Pullover
15x12
20x12, 12

Leg Curl:
50x10, 10
70x10, 10, 12

30 minutes cardio post workout

Macros:
35F, 160C, 140P

1/5/12

HIIT training

Macros:
35F, 120C, 140P

1/4/12

Routine A:
Legs

Leg Ext:
55x10
70x8
90x8
70x8

Front Squat:
75x8, 8
100x5
75x6, 5

Sumo DB Squat:
55x10
65x10, 10, 10
75x10 (realized that 75 should have been the weight started with).

DB Step Ups:
15x12, 12, 12

Leg Press:
150x 20, 20
170x20

30 min cardio post workout

Macros:
35F, 160C, 140P

1/3/12

Routine A:
Chest and Biceps (switched from legs because I had just done a leg workout the day prior)

In DB Press:
20x8
25x8, 8
30x3 (25x5)

Flat Bar:
35x10
55x10
60x10, 10

Push Ups:
10, 12, 8 fail

BB Curl ( all bars being used - used the cable with bar)
30x6
40x8, 8
50x7

30 minutes cardio post workout

Macros:
35F, 160C, 140P