steady state in morning, lift in afternoon
slight incline bar press: (on smith)50/8 70/8 90/8 100/8 110/4
incline db: 40/12 45/10 50/8
flat fly: 25/12 30/12 35/12
uneven push: 22-18
dips: (with 25 lb plate) 16-15-12-13
rope: 30/12 42.5/11 42.5/7
lying bar ext. 42/12 47/12
8/1 - steady state only - feeling bloated and puffy - know it's from the xtra carbs - waiting patiently for things to swing the other way.
Tuesday, August 4, 2009
7/30 - "B" legs
7/30 - took the 2 days off from lifting (I think my last post had the wrong date) and increased carbs. thought that my next few lifts would feel good - strong, full of energy, etc. but that wasn't the case - actually felt weak and sluggish.
spin class in morning, step class at night, lift in between
"B" legs: squat: 135/8 185/8 225/8 245/8 265/6
hack: 90/10 140/10 190/10
sissy: 25lb plate 3x20
bar lunges: 95/12 105/12 115/12
donkey calves: (we don't have a donkey machine - so I hang plates from my hips)
45/20 65/20 90/17 90/16
spin class in morning, step class at night, lift in between
"B" legs: squat: 135/8 185/8 225/8 245/8 265/6
hack: 90/10 140/10 190/10
sissy: 25lb plate 3x20
bar lunges: 95/12 105/12 115/12
donkey calves: (we don't have a donkey machine - so I hang plates from my hips)
45/20 65/20 90/17 90/16
7/26 delts and bis "A"
7/26 - (before we made the take 2-days off change)
intervals in morning
afternoon lift:
seated bar press (used machine - gym was mobbed): 35/8 45/8 60/8 65/8 70/8
seated side lateral: 17.5/10 20/10 22.5/6
front raise ss rear bench row: 20/12 22.5/12 25/12
bar curl: 60/6 25/6 70/6 35/6
rope curl: 35/10 42.5/10 50/8
conc. curl: 20/12 22.5/8
intervals in morning
afternoon lift:
seated bar press (used machine - gym was mobbed): 35/8 45/8 60/8 65/8 70/8
seated side lateral: 17.5/10 20/10 22.5/6
front raise ss rear bench row: 20/12 22.5/12 25/12
bar curl: 60/6 25/6 70/6 35/6
rope curl: 35/10 42.5/10 50/8
conc. curl: 20/12 22.5/8
Saturday, July 25, 2009
7/20-7/25
7/20 - steady state cardio plus bodypump class
7/21 - taught bodystep class (intervals) twice today - once in morning and once at night
7/22 - morning lift (not my favorite time of day to lift), followed by steady state
leg extension: 130/10 145/10 160/10
front squat: 95/8 115/8 145/8 145/8 155/6
sumo squat: 165/10 185/10 205/10 225/10
split squat: 125/12 135/12 145/10
iso calves - standing: 45/16 45/15 45/16 45/15
7/23 - 10 am spin, 6:30 pm step class. started lift at 6, got up to tri press, taught step class, then finished lift - still struggling with schedule - can't wait till bill is back!!!
incline db press: 40/8 45/8 50/8 55/8 60/6
flat bar: 95/10 115/10 125/6
chest dips: 9-8-9
rack push ups: 8-7 (YUCK!!!! did them super slow though!)
tri press: 45/10 50/10 55/10 60/10
db ext. 17.5/12 20/12 22.5/7
1-arm db underhand 10/12 15/9
7/24 steady state only
7/25 - 8:30am lift - HATE lifting this early - felt very weak from the start. low back and knees bothering me - could be sleep related - haven't slept well in days!
wide lat pull 90/8 100/8 120/8 130/8 140/6
deads: 155/8 175/8 195/8 225/8
bench row: 47.5/10 50/10 55/8
seated row: 110/12 120/12 130/12
lying leg curl: 85/10 95/10 105/8 105/5
single leg curl: 22.5/12 27.5/12 32.5/12
have not gotten pictures to you - Bill has laptop - and I haven't been able to figure out the new computer and how to work the camera software on it. he comes home today - so can get pics to you tonight or tomorrow. just feeling kind of BLAH!!
7/21 - taught bodystep class (intervals) twice today - once in morning and once at night
7/22 - morning lift (not my favorite time of day to lift), followed by steady state
leg extension: 130/10 145/10 160/10
front squat: 95/8 115/8 145/8 145/8 155/6
sumo squat: 165/10 185/10 205/10 225/10
split squat: 125/12 135/12 145/10
iso calves - standing: 45/16 45/15 45/16 45/15
7/23 - 10 am spin, 6:30 pm step class. started lift at 6, got up to tri press, taught step class, then finished lift - still struggling with schedule - can't wait till bill is back!!!
incline db press: 40/8 45/8 50/8 55/8 60/6
flat bar: 95/10 115/10 125/6
chest dips: 9-8-9
rack push ups: 8-7 (YUCK!!!! did them super slow though!)
tri press: 45/10 50/10 55/10 60/10
db ext. 17.5/12 20/12 22.5/7
1-arm db underhand 10/12 15/9
7/24 steady state only
7/25 - 8:30am lift - HATE lifting this early - felt very weak from the start. low back and knees bothering me - could be sleep related - haven't slept well in days!
wide lat pull 90/8 100/8 120/8 130/8 140/6
deads: 155/8 175/8 195/8 225/8
bench row: 47.5/10 50/10 55/8
seated row: 110/12 120/12 130/12
lying leg curl: 85/10 95/10 105/8 105/5
single leg curl: 22.5/12 27.5/12 32.5/12
have not gotten pictures to you - Bill has laptop - and I haven't been able to figure out the new computer and how to work the camera software on it. he comes home today - so can get pics to you tonight or tomorrow. just feeling kind of BLAH!!
7/16-7/19
7/16
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10
7/17 - intervals only
7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12
7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10
7/17 - intervals only
7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12
7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!
Friday, July 17, 2009
7/11-7/15
7/11 - morning bodystep class (intervals)
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12
7/12 - steady state only
7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12
7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12
7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16
12:30 lift: incline db press: 40/8 40/8 45/8 50/8 55/8
flat bar: 95/10 105/10 115/8
chest dips: 9-9-6
rack push ups: 15-10 (wow- that was pathetic - are they supposed to be harder than normal push ups?)
tri press: 42.5/10 47.5/10 52.5/9 57.5/6
db ext. 15/12 17.5/12 20/10
1-arm underhand: 17.5/8 12.5/12
7/12 - steady state only
7/13 - steady state in morning, lift in evening AFTER bodypump class **it became clear quite quickly that I didn't have much left to give for this lift!
wide lat pull: 85/8 95/8 105/8 100/8 (made a mistake changing weights) 120/7
deads: 185/8 205/8 205/8 225/1 - had nothing left
bench row: 45/10 50/10 55/10
seated row: 110/12 120/12 130/8
lying leg curl: 85/10 95/10 105/10 115/6
single leg curl: 17.5/12 22.5/12 27.5/12
7/14 - morning bodystep class (intervals), evening lift (felt weak)
seated bar press (used machine instead) 30/8 35/8 50/8 55/8 60/8
seated side laterals: 15/10 17.5/10 20/10
front raise ss rear bench row: 17.5/12 + 17.5/12 20/12+20/12 22.5/12+22.5/12
bar curl: 55/6 65/6 70/6 75/5
rope curl: 35/12 40/12 42.5/8
conc. curl: 17.5/12 20/12
7/15 - 10 am steady state
afternoon lift: leg ext. 130/10 140/10 155/10
front squat: 95/8 115/8 135/8 155/8 165/8
sumo squat: 135/10 185/10 205/10 225/10
split squat: 120/12 130/12 140/12
iso calves (seated): 20/18 20/17 20/17 20/16
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