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