Just 11/10/11

11/10/11 Legs - new routine.
Back on plan with the meals for the most part. Man I am hungry. I suspect I am deficient in vitamin B complex. So I will be getting some later today to take.

Leg Ext: 55x10, 70x10, 85x10, 100x10 - will be going heavier on these next time.
Leg Press: 90x15, 180x10, 270x10, 360x6, 450x5x2 Additional weight: sled = 118lbs. I gave this a shot since I have not been running in about 7 or 8 months. My hip always hurts so that was probably was not smart. I am going to switch up from this 45 degree press to the seated straight out in front of me press and see what happens. Otherwise, I will skip this altogether and replace it with squats.
SLDL: 135x10, 155x10, 175x10, 195x8, 215x3 and then 1 extra. That was a new PR. That is actually the most weight I ever lifted for anything Now if I only I can get my deads up there like that.
Sumo DB Squat: 65x12, 75x12, 85x12x2
BB Lunge - actually did Smith Machine Split squats. Superset with Calves
90x10x3 for split squats - could go heavier on that
90x20x3 for calves
Leg adduction 135x15, 165x15, x195x15



11/9/10 Cardio: 20 minutes on stair mill - ran out of time. I woke up a bit late today - tired.
Weight at 134. Squash attack, Apple pie crust and decided to throw in the towl and have a Wegman's salad, turkey chili, and a big chocolate chip nut cookie for dinner. Ahhh, I needed that break.

11/8/11 Back and Shoulders + 20 minutes of stairmill - Worked out with Nicole
Lat Pulldown Wide: 60x15, 75x12, 90x8, 105x6, 120x5x2
Deads: 65x12, 95x10, 135x8, 155x5, 185x5, 205x2 wanted the third but my body said no again.
Bent Over Row: 65x15, 95x10, 115x10, 125x8
Close Grip Pulldown: #3x12, #5x12, #6x12
Side Lateral: 5x15, 15x6x3
Standing DB: 10x10, 15x12, 20x10, 25x7
Left shoulder has been better so I pushed the weight today.

117/11 Cardio - 7 minutes on stairmill; 23 minutes inclines walks on treadmill. Got bored of stairs, plus I was super tired.

11/6/11 Chest and arms - same as the last workout. I lost my sheet, but I know I did not switch up the weight.


11/5/11 Legs
Squat: 45x20; 65x15; 95x12; 135x8; 155x7; 175x5x2
SLDL: 135x8; 155x8; 175x6x3
Leg Ext: 55x15; 65x15x3
Walking Lunge: 25x20x3
Leg Curl - kneeling singles: 20x10x3
No adduction or calves today