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THURSDAY
BRAZILIAN DVD 1 hour 10 min |
Monday
Brazilian DVD 1 hr |
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DAY 4 WEEK 9
PM WORKOUT 1/10/06 TRICEPS Cable Pushdowns 20 X 10/8/8 Weight Assisted Dips 65.5 X 10/10/10 Overhead Extensions 27.5 X 10/10/10 Hip/Hamstring RDLS 45 X 10/10/10 Good Mornings 30 X 15, 35 X 15/15 :cool: Varied Placement Leg Press 250 X 8/8/8 Ouch. Prone Leg Curl 50 X 8/8/4 Hyperextentions Just me X 15 Me + 10 lbs X 10/9- Feeling these today, in my back |
Friday Morning
20 min DVD, 7 pushups |
Saturday, January 14
DAY 1, WEEK 10 of BGB Back-Pull Dumbell Row 32 X 8/8/8 (last set, RH was 5/3) Rack Pulls 60 X 10/10/10 Bent Over Barbell Rows - pulling 2 each row 60 X 15/10/9 Chest-Push Flat Flyes 17.5 X 10/15/15/10 Weight Assisted Dips 64 X 15/15/15 Flat Barbell Press 35 X 15/12/12 (no one to spot me) Calf Risers 35 lbs on back X 50/45 with bench. |
Hi. Today is Saturday not Monday ;). I would suggest you do barbell bench press first on the chest portion of the work out. And are you sure you were only using 35 pounds on that? I ask because usually on a bench press, it's an olympic bar which weighs 45 pounds by itself. On back I'd do rackpulls first. But I don't suppose that's a big deal.
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Day 2, Week 10
Dominant Quads, Light HamstringSquats 95 on back X 20/20/20 :cool: Leg Press 250 X 10/10/10 :D Barely ground it out! Can't wait to up the weight! Prone Leg Curl 50 X 10/10/10 Hard. Bicep Work Concentrated Dumbell Curls 17.5 X 8/5/5 Left wrist dead. Preacher Curl (machine) 50 X 8 52 X 8/5 Alternating Dumbell Curls 15 X 10/10/10 :) Cardio Eliptical level , random profile, 10 min Quite shot by the end of my workout, but it felt good. Worked out at 1:45, 45 min after eating lunch. Weight 158.25 |
Tuesday, Jan. 24 DAY 3, WEEK 10 Vertical Plane Back (pull) Weight Assisted Pullups 58.5 X 10/10/10 Pretty strong. :) Lateral Pulldown 90 X 5/5/5 :cool: Pullovers on Swiss Ball 20 X 8/8/8 Nearly killed me........ :p Vertical Plane Shoulders (push) Standing Lateral Raise 8 X 8/8/8 Arnies 17.5 X 8/7/6 Someone was watching me, so I was able to grind out more Cable Front Raises 5 X 8/8 ......Consequently, I was shot by this time! :p Cardio Crosstrainer 20 min, random profile, level 8, heart rate 165-170 158.5 this AM |
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Looks good Seanna. :) I don't see anything I'd change for now. The only thing is I'd do the arnies first then the side laterals. Might be another of those things where you didn't want to wait for what you needed. It's not that big a deal. Arnies are just more complex and you want to work them the hardest. IMO :)
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DAY 4 WEEK 10
PM WORKOUT 1/26/06 TRICEPS Cable Pushdowns 20 X 10/10/10 :) Weight Assisted Dips 59 X 10/10/10 Overhead Extensions 30 X 10/10/10 :D Hip/Hamstring RDLS 60 X 10/10/10 :D :D Good Mornings 30 X 10 35 X 10/10 Varied Placement Leg Press 240 X 10/10/10 :) Prone Leg Curl 50 X 8/5/5 Hyperextentions Me + 10 lbs X 10/9/8 Feeling these today, went a little overboard for being on TOM as it is. CARDIO 30, yes 30!!, minutes on the eliptical! :D Weight 159 (TOM) |
Monday, January 30
DAY 1, WEEK 10 of BGB Back-Pull Dumbell Row 32 X 8/8/8 :) Rack Pulls 60 X 10/10/10 :) Superset: Bent Over Barbell Rows - pulling 2 each row 60 X 10/10/10 Chest-Push Flat Flyes 17.5 X 10, 20 X10/10 :) Weight Assisted Dips 60 X 10/10/10 Flat Barbell Press 40 X 10/10/10 Calf Risers Forgot to do :o Worked out after dinner |
Day 2, Week 11
Dominant Quads, Light HamstringSquats 95 on back X 20 105 X 20/20 :cool: But form was going bad toward the end Leg Press 250 X 5/5/5 Prone Leg Curl 50 X 10/10/10 Bicep Work Concentrated Dumbell Curls 17.5 X 8/5/5 Left wrist dead. Preacher Curl (machine) 50 X 8 52 X 8/5 Alternating Dumbell Curls 15 X 10, 12.5 X 8 Left wrist dead. Cardio Eliptical level , random profile, 20 min Worked out at 3:00 PM. Weight 159, TOM |
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