7/2-7/10

wow! here goes!

7/2 - all cardio - spin class in morning, step class at night +abs

7/3 - lift only
leg ext. 120/10 130/10 140/10
front squat: 95/8 105/8 115/8 135/8 155/8
sumo squat: 135/10 145/10 165/10 185/10
split squat: 105/12 115/12 135/12
iso calves: (Standing) 45/15 45/15 45/15 45/15

7/4 - off
7/5 - lift only: (was visiting another gym - modified workout based on available equip.)
incline db press: 40/8 40/8 45/8 50/8 55/8
flat db press: 45/10 50/10 55/6
chest dips: 9-6-6
incline fly: 25/12 30/12 35/8 35/8
tri press: 70/10 80/10 90/10 100/10
db extension: 15/12 20/11 20/9
1-arm underhand: 30/12 35/12

7/6 - cardio only - steady state for 40 minutes

7/7 - morning bodystep class (intervals), evening lift:
wide lat pull: 85/8 100/8 110/8 120/8 130/7
deads: 135/8 185/8 205/8 225/6
bench row: 45/10 50/10 55/9
seated row: 100/12 110/12 120/12
lying leg curl: 80/10 90/10 95/10 105/8
single leg curl (standing w/cables): 17.5/12 22.5/12 27.5/12L, 8R

7/8 - steady state in morning, evening lift:
seated bar press (smith): 20/8 40/8 60/8 80/6 80/6
seated side lateral: 15/10 17.5/10 20/10
front raise ss rear bench row: 15/12+15/12 17.5/12+17.5/12 20/12+20/12
bar curl: 55/6 60/6 65/6 70/5
rope curl: 35/10 42.5/8 42.5/7
conc. curl: 15/12 17.5/12

7/9 - taught 2 bodystep classes (intervals) one in morning, one in evening

7/10 -lift only:
leg ext. 125/10 135/10 150/10
front squat: 95/8 115/8 135/8 155/8 165/5
sumo squat: 135/10 185/10 205/10 215/10
split squat: 115/12 125/12 135/12
iso calves: (standing) 45/20 45/16 45/15 45/12