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