Thursday 5/10/07
 

pullovers
2x5 ~ 115 lbs
2x4 ~ 115 lbs (I just can't manage to get a 5th rep out beyond 2 sets. Maybe next week.)

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance
narrow grip
2x6 ~ 58 lbs assistance

seated bent over side laterals
3x6 ~ 25 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 25 lbs per side

laterals PR
3x6 ~ 25 lbs per side

calf raises (on leg press machine)
3x10 ~ 315 lbs

toe raises (on leg press machine for tibialis)
3x8 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
3x6 ~ 120 lbs

20 minutes of SS on the elliptical

Friday 5/10/97
 

Powerlifting squats
2x8 ~ 100 lbs
1x6 ~ 110 lbs

Romanian deadlifts
3x8 ~ 100 lbs

Assisted dips
2x6 ~ 34 lbs assistance
1x5 ~ 28 lbs assistance

Leg press-low & close
3x6 ~ 295 lbs

Cable pressdowns
4x5 ~ 90 lbs

Seated alternating bicep curls (I actually remembered to do these before my hammer curls this time. )
4x5 ~ 25 lbs

Hammer curls
3x5 ~ 30 lbs (I actually got the 5th rep in with my left arm on all 3 sets this time.)

15 minutes SS on the treadmill

I skipped the gym on Sunday because of Mother's Day plans and am going tonight instead. I actually have energy today, so I'm hoping for a great workout.

Tuesday 5/15/07
 

I felt like superwoman at the gym on Tuesday. I guess that's what happens when I actually get 8 hours of sleep the night before going.

Leg Curls
1x6 ~ 70 lbs
2x5 ~ 80 lbs (First time with 2 sets at the higher weight.)

Seated Leg Extensions
1x6 ~ 90 lbs
1x5 ~ 100 lbs
1x4 ~ 110 lbs PR

Low Incline Press
1x6 ~ 120 lbs
3x3 ~ 135 lbs (Added a third set at the higher weight.)

Seated Cable Row
2x6 ~ 140 lbs
1x4 ~ 155 lbs PR

Leg Press (high)
1x6 ~ 295 lbs
3x5 ~ 315 lbs (Increased by one rep and one set.)

Torso Rotation
4x5 ~ 130 lbs PR (Also increased by one set.)

Nautilis Crunches
3x6 ~ 115 lbs (Dropped the set ~ 110 lbs and added one at 115 lbs.)

Dumbell Row
2x6 ~ 55 lbs (Dropped the set at a lower weight.)
2x4 ~ 60 lbs PR (Also added a set.)

Incline Flys
4x8 ~ 30 lbs (Added a set. I didn't attempt to get the 35 lbs up in the air again, but I probably should have.)


15 minutes HIIT on bike

Friday, 5/18/07
 

I had to skip my workout on Thursday because I was EXHAUSTED! So, I did Thursday's workout Friday. I'll do Friday's workout on Sunday. Then I'll catch back up and do Sunday's workout on Tuesday. Hopefully I can drag my butt to the gym 4 days next week (Tues, Thurs, Fri, Sun).

Here was yesterday's workout:

pullovers
3x5 ~ 115 lbs (I finally got that 5th rep on my 3rd set!)

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x4 ~ 58 lbs assistance
narrow grip
2x6 ~ 58 lbs assistance

seated bent over side laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side PR

laterals PR
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side PR

calf raises (on leg press machine)
1x10 ~ 315 lbs
1x8 ~ 335 lbs PR
1x6 ~ 355 lbs PR

toe raises (on leg press machine for tibialis)
2x6 ~ 315 lbs PR
1x4 ~ 335 lbs PR

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
3x6 ~ 120 lbs

20 minutes of SS on the treadmill

Sunday, 5/20/07
 

Powerlifting squats
1x8 ~ 95 lbs
2x6 ~ 115 lbs

Romanian deadliftsPR
3x4 ~ 135 lbs

Assisted dips
1x8 ~ 34 lbs assistance
1x6 ~ 28 lbs assistance
1x5 ~ 22 lbs assistance PR

Leg press-low & close
2x6 ~ 315 lbs
1x5 ~ 335 lbs PR

Cable pressdowns
1x8 ~ 80 lbs
1x7 ~ 90 lbs
1x6 ~ 100 lbs

Seated alternating bicep curls
3x6 ~ 25 lbs

Hammer curls
1x5 ~ 30 lbs
2x4 ~ 30 lbs (I was 2 reps shorter this time then last time with this workout. I think it's because I did the hammer curls too soon after the seated bicep curls.)

20 minutes HIIT outside with the dogs

Tuesday, 5/22/07

Leg Curls
3x5 ~ 80 lbs

Seated Leg Extensions
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Low Incline Press
1x6 ~ 120 lbs
2x4 ~ 135 lbs

Seated Cable Row
3x4 ~ 155 lbs

Leg Press (high)
3x5 ~ 315 lbs

Torso Rotation
3x5 ~ 130 lbs

Nautilis Crunches
3x6 ~ 115 lbs

Dumbell Row
3x4 ~ 60 lbs

Incline Flys
3x8 ~ 30 lbs

I skipped my SS today because I was in a bad mood and everyone in the crowded gym was getting on my nerves. I just needed to get out of there.

Thursday, 5/24/2007
 

pullovers
1x8 ~ 110 lbs
2x5 ~ 125 lbs PR

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance
narrow grip
1x6 ~ 58 lbs assistance
1x5 ~ 52 lbs assistance

seated bent over side laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

laterals PR
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

calf raises (on leg press machine)
1x8 ~ 355 lbs
1x6 ~ 375 lbs PR
1x5 ~ 395 lbs PR

toe raises (on leg press machine for tibialis)
3x6 ~ 335 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
2x6 ~ 120 lbs
1x5 ~ 130 lbs PR

20 minutes of SS on the elliptical

Friday, 5/25/07
 

I was pretty tired all day, so I didn't expect to have the best workout. My legs were so weak, which was unfortunate since it was my LBWO day. I was strong in the bi/tri work I did. I did manage to keep the leg weights to last weeks PRs, but it was tough and I could barely walk up the stairs to get to my gym bag in the locker room after I finished. :o

Darren (my bodybuilder friend) gave me a tip on the RDL--use a mixed grip. That helped SO much, both in keeping the weight closer to my body as I lowered it and for my wrists in supporting the weight. The difference was really amazing! :thup:

Powerlifting squats
3x5 ~ 115 lbs

Romanian deadlifts
3x5 ~ 135 lbs

Assisted dips
1x6 ~ 28 lbs assistance
2x5 ~ 22 lbs assistance

Leg press-low & close
3x5 ~ 335 lbs

Cable pressdowns
1x6 ~ 100 lbs
2x5 ~ 110 lbs PR

Seated alternating bicep curls
1x6 ~ 25 lbs
2x4 ~ 27.5 lbs

Hammer curls
3x5 ~ 30 lbs

15 minutes HIIT outside with the dogs

Sunday, 5/27/07
 

Leg Curls
3x5 ~ 80 lbs

Seated Leg Extensions
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Low Incline Press
3x4 ~ 135 lbs

Seated Cable Row
3x5 ~ 155 lbs

Leg Press (high)
3x6 ~ 315 lbs

Torso Rotation
3x6 ~ 130 lbs

Nautilis Crunches
3x6 ~ 115 lbs

Dumbell Row
3x6 ~ 60 lbs

Incline Flys
1x8 ~ 30 lbs
2x6 ~ 35 lbs PR

Friday, 6/1/07
 

pullovers
1x8 ~ 110 lbs
2x5 ~ 125 lbs PR

assisted pullups
wide grip
1x8 ~ 64 lbs assistance
1x6 ~ 58 lbs assistance
narrow grip
1x8 ~ 58 lbs assistance
1x6 ~ 52 lbs assistance

seated bent over laterals
skipped this one because of my lower back

dumbell shoulder press
3x5 ~ 27.5 lbs per side

laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

calf raises (on leg press machine)
1x8 ~ 375 lbs
2x6 ~ 295 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 335 lbs

Side Bends (one side at a time w/ dumbbell)
skipped this one because of my lower back

Kneeling crunch
1x8 ~ 120 lbs
2x6 ~ 130 lbs

Hey Stacie! :) I am bad with remembering to come here and update my log--I've gotten too used to BLC, lol.

I love BGB. I've done it several times in the past, and it's done wonders for bringing up my main lifts. When I get back to my previous lifting weights (pre-baby), I plan to use BGB combined with wave-loading to really bump them up! Wendy did this last year at BLC, with great results.

I'm adding a bit of wave loading with my new routine. I'm hoping it will really help my squat. I hadn't done squats in a while and mine are just pathetic right now! The goal is to eventually get them up to half the weight of my leg press. Right now they're only about a third or less.

Sunday, 6/3/07
 

Powerlifting squats
3x5 ~ 115 lbs

Romanian deadlifts
3x6 ~ 135 lbs

Assisted dips
3x5 ~ 22 lbs assistance

Leg press-low & close
3x6 ~ 335 lbs

Cable pressdowns
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Seated alternating bicep curls
3x5 ~ 27.5 lbs

Hammer curls
I skipped these. After considering the advice of someone who's opinion I greatly respect on strengh training, I saw that I didn't need 2 bicep isolation exercises in the same day. In the future I will drop the seated alternating bicep curls and keep the hammer curls. I just like hammer curls better.

I'm going to try and get to the gym tonight to make up for missing it on Thursday. Of course all workouts this week depend on when my sister has her baby (she was due on Sat). I'll repeat my UBWO, instead of doing my FBWO, to give my LB time to rest.