I've been playing Neverwinter Nights constantly again But I need a new graphics card, pestered the SO to get it...Shoulders are sooore today! Tomorrow is back.

BACK

Regular Deadlift
100 X 12
120 X 10
140 X 8

Good Mornings
50 X 12
60 X 10
70 X 8

Lat Pulldowns
90 X 8
80 X 10
70 X 12

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Bent Over Rows
25 X 12
30 X 10
35 X 8

Shrugs
45 X 12

I've had some absolute chaos in my life since Thursday, like I've never known before.

So needless to say, my lifestyle has gone to hell in a handbasket: nutrition, sleep, exercise, taking my vitamins. I never cheated, but I know I didn't eat nearly enough. So today's plan is to eat well, do my errands, and workout today. I'm gonna try to do Thurday's legs and Friday's bis/tris/forearms. Plus there's more personal drama next week, I have to work 14 hour days all next week. So I already know my workouts are probably going to suffer.

These are my missed workouts. I never miss workouts.

LEGS
Squat
180 X 12
190 X 10
200 X 8

Straight Legged Deadlift
110 X 12
120 X 10
130 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

BIS/TRIS/FOREARMS
Standing BB Curls
50 X 12
60 X 10
70 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickback
15 X 12
20 X 10
25 X 8

DB Wrist curls
25 X 12
30 X 10
35 X 8

Tomorrow I am going to try to do chest/shoulders if I can. Depends on just how many hours I work.

After a week of more or less forced time off due to outside chaos in my life at home and at work, tomorrow I will be back to my routine! And there was much rejoicing.....yeah!!! Tomorrow is chest/shoulders and I am soooooo looking forward to it!

CHEST/SHOULDERS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
20 X 12
25 X 10
30 X 8

DB Flyes (flat bench)
20 X 12
25 X 10
30 X 8

DB Upright Rows
20 X 12
25 X 10
30 X 8

Lateral Raises
15 X 12
20 X 10
25 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Chest/shoulder workout went great I got home too late yesterday to work out, so today we did our workout. We have a new exercise for back too, cable straight back seated rows. I got a new extension piece and we tried it today. They felt great! Could really feel it in my triceps too. So we swapped the seated rows for DB upright rows for just today.

Tomorrow is back.
BACK

Regular Deadlift
100 X 12
120 X 10
140 X 8

Good Mornings
50 X 12
60 X 10
70 X 8

Lat Pulldowns
90 X 8
80 X 10
70 X 12

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
30 X 12
40 X 10
50 X 8

Shrugs (plate in each hand)
45 X 12

owww....DOMS crippling me all day Luckily it's only my chest and back. Too hot to do cardio in that stale tomb the treadmill is in today. Tomorrow is leg day and I can take my time and do extra work if I want, my dad has to work late.

LEGS
Squat
180 X 12
190 X 10
200 X 8

Straight Legged Deadlift
110 X 12
120 X 10
130 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

I think I'll do abs tomorrow too. And probably some sumo squats if my back holds out ok.

Let's see...where'd I leave off....Friday's workout got pushed up to Saturday. Sunday was chest and shoulders. Today was cardio. There, all caught up in my gym log. Tomorrow is back. DOMS in my hamstrings is finally better today. Tomorrow is back.

BACK

Regular Deadlift
115 X 12
125 X 10
140 X 8

Good Mornings
50 X 12
60 X 10
70 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
30 X 12
40 X 10
50 X 8

Shrugs (plate in each hand)
45 X 12

Well back workout ended up getting pushed to today cause someone forgot to put the ac on to cool off the room. So just finished a bit ago and did a few extra sets and really pushed myself on good mornings. Tomorrow is leg day....I got my stretchy pants all ready so there aren't any more unexpected blow outs (I've been wearing my work jeans when I work out, they're nice and loose and comfy...well one of my pairs of jeans shredded on the butt while I was at work )

LEGS
Squat
180 X 12
190 X 10
200 X 8

Straight Legged Deadlift
110 X 12
120 X 10
130 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

Thursday's leg day went well. I even upped my squat 10 pounds!

Well, I haven't been posting as much I have noticed, I actually haven't been paying much attention to the net at all, I've been so busy. But, I have been doing my exercise and trying to be good nutrition wise. I'm toying around with oatmeal and flax cereals again and have dumped my morning peanut butter and apple. I get bored now and then and I hate eggs. I bought a bag of burgers to make for breakfasts too. Love those.

So, today we did chest/shoulders cause I was so busy yesterday it got too late when I got back from my errands. Besides, I got in today's cardio last night walking to the train station at the Bjork concert (my SO is the Bjork fan, not me). So, it all worked out.

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
20 X 12
25 X 10
30 X 8

DB Flyes (flat bench)
20 X 12
25 X 10
30 X 8

Cable Upright Rows
30 X 12
40 X 10
50 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
15 X 10 (stayed at 15, shoulders were sore)
20 X 8

Tomorrow is back.

BACK

Regular Deadlift
115 X 12
125 X 10
140 X 8

Good Mornings
50 X 12
60 X 10
70 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
30 X 12
40 X 10
50 X 8

Shrugs (plate in each hand)
45 X 12

After I did my chest/shoulder workout, I realized my frail kitty, Mistah Boo is missing. It's kinda screwed up my life. It's been 5 days now.

So, I have done sone workouts, lots of cardio going up and down the woods/hills around my house for days. I did do my back workout this week, and I was going to do legs and arms today, but my dad asked if we could do it tomorrow instead. I said ok, but I'm really trying to stay on track best I can.

So tomorrow is legs and arms, a double workout.

LEGS
Squat
190 X 12
200 X 10
210 X 8

Straight Legged Deadlift
110 X 12
120 X 10
130 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

BIS/TRIS/FOREARMS
Standing BB Curls
50 X 12
60 X 10
70 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickback
15 X 12
20 X 10
25 X 8

DB Wrist curls
25 X 12
30 X 10
35 X 8

Well, dad & I did do that double workout yesterday as planned. Squats sure felt heavy today, I want to be at 250 by year end, I think it's doable. Gota ramblings that I put in my journal, it was too long to put here and doesn't really go here anyhow.

Today is chest/shoulders

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
20 X 12
25 X 10
30 X 8

DB Flyes (flat bench)
20 X 12
25 X 10
30 X 8

Cable Upright Rows
30 X 12
40 X 10
50 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10 (stayed at 15, shoulders were sore)
25 X 8

Tomorrow is cardio, I actually feel like running, we'll see!

I am thinking of changing some exercises, certainly not the compound ones, but maybe futz around with something new, keep the body guessing. The new seated row attachment has switched a few things up already, but I like learning new exercises. I'm thinking it may be time for chin ups. At least attempting them anyways.

Well cardio yesterday was searching for my kitty some more, I also did that today and probably will every day. My feet are screaming at me, they keep spasming pretty bad, I have really high arches, what's it called...pronation? Anyways, I have retard feet So I soaked em in a footbath today for a half hour after my workout, felt great.

So today was back and I didn't feel like doing good mornings today was a kinda short workout.

BACK

Regular Deadlift
115 X 12
125 X 10
140 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Cable Straight Back Seated Rows
40 X 12
50 X 10
60 X 8

Tomorrow is cardio, may do some treadmill or may just go hiking looking for my kitty, maybe both. We'll see what my feet think.

I've still been doing my workouts, been forgetting to post em

Let's see...cardio all week was looking for my cat up around my house. Thursday was legs. Did some extra squats. Friday was an off day, and Saturday I had a lot of crap to do and by the time I was all done, I was pooped. So, today is Chest/shoulders & bis/trisforearms.

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
25 X 12
30 X 10
35 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

Cable Upright Rows
40 X 12
50 X 10
60 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

BIS/TRIS/FOREARMS
Standing BB Curls
50 X 12
60 X 10
70 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickback
15 X 12
20 X 10
25 X 8

I did cardio today!!! On the treadmill! Sweat my butt off too. Gonna try really hard to do it from now on. It's not so hot out, so I have no excuses really other than I hate doing it! I got on the scale cause it was there teasing me, and with my sneakers on, having eaten all day, and drinking half a gallon of water it said 227. Maybe it'll be a good weigh in on Saturday... My dad started induction today. So far so good. I gotta go find my book for him, even though he doesn't want it.

Tomorrow is back.

BACK

Regular Deadlift
115 X 12
125 X 10
140 X 8

Good Mornings
50 X 12
60 X 10
70 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Close Grip Pulldowns
50 X 12
60 X 10
70 X 8

Cable Straight Back Seated Rows
30 X 12
40 X 10
50 X 8

Shrugs (plate in each hand)
45 X 12

Ok, back was done today cause dad forgot to put the AC on yesterday and he didn't wanna work out without it. So I went for a short hike around my house and fed the mosquitoes yesterday Good mornings were brutal today. Deadlifts felt extra heavy today.

Tomorrow is leg day. I forgot to add that I bumped my squat last week. 220! Woot! 250 is in my sights by year end! If I don't make it it's ok though, don't wanna hurt myself.

LEGS
Squat
200 X 12
210 X 10
220 X 8

Straight Legged Deadlift
110 X 12
120 X 10
130 X 8

1 Legged Calf Raises
25 X 12
30 X 10
35 X 8

May do some extra sumo squats, depends how wiped I am when I'm done. May work abs (crunches) and traps (shrugs) tomorrow too, all depends how I feel. Didn't do shrugs today. Abs hurt a bit from deadlifts today though.

Didn't do anything extra, still sore from yesterday, but I did my workout anyways. Tomorrow is bis/tris/forearms

BIS/TRIS/FOREARMS
Standing BB Curls
60 X 12 (gonna go 10 lbs heavier and see if dad notices )
70 X 10
80 X 8

Concentration Curls
25 X 12
30 X 10
35 X 8

Preacher Curls
55 X 12
65 X 10
75 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Kickback
15 X 12
20 X 10
25 X 8

DB Wrist curls
25 X 12
30 X 10
35 X 8