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