Thursday, March 15, 2012 I think this was off for some
reason or another.
Friday, March 16, 2012 LAF MTL
Back and Hams
Lat Pulldown Wide: 55x15, 70x10, 85x8, 100x8, 100x7
Deads: 65x10, 95x8, 135x8, 155x7, 175x6
DB Bench Row: 20x10x3
Seated Row: 20x12, 30x10x2
Leg Curl: 30x10, 45x10, 60x10, 75x8
Single Leg Curl: 10x12x3
Single leg curl – kneeling leg curl
Cardio: 30 min incline power walks
Stretch and core
Saturday, March 17, 2012 EXF
Shoulders and Bis
Seated Bar Press: 15x15, 25x12, 35x8, 45x8, 50x8
Seated Side Lateral: 10x10x3
Front Raise: 5x12, 8x12, 10x12
SS Rear Delt Raise: 8x12, 10x12, 12x12
BB Curl: 25x10, 45x5x3
Rope Curl: 35x10, 45x10, 55x10
Concentration Curl: 10x12, 12x10
Cardio HIIT Sprints; 6x20 – pulled 2 muscles in my legs
after 1st round and I should have stopped, but I didn’t: left inner
thigh and right inner quad. These are injuries from my soccer and track days
when I was in HS and Jr. High.
Stretch and core
Sunday, March 18, 2012 EXF
Chest and Tris – should have been quads, but my legs are
injured
Incline DB Press: 15x12, 20x10, 30x6, 35x6x2
Bench Press: 45x12, 70x10, 80x8
Push ups: 15, 12, 15, 15
Tri Pressdown: 30x10, 35x10, 40x10x2
Lying DB Extension: 10x12x3
1 Hand Pressdown: 5x10, 10x10
Push ups on knees, but feeling better
Bench press is feeling better
Tired today – Lou spotted on last 2 sets of incline press. I
was weak on these today.
Light cardio – 5 minutes on bike just to move the legs a
bit, very light and gentle stretch
Monday, March 19, 2012 OFF
Tuesday, March 20, 2012, LAF MTL
Quads – not as much pain today so I thought I would do a
cautious workout and give them a go. They just feel like a worked muscle now.
Leg Extension: 55x10, 70x10, 85x10
Front Squat: 45x10, 65x10, 95x8, 100x8, 115x6
Sumo Squat DB: 40x12x4
Split Squat: 90x12x3
Leg Press: 180x20x2
Calves: 70x8, 90x8, 100x6
Sled weight is +118
Left inner thigh was feeling weak on last set of front
squat.
Slightly tender right inner quad on leg extension, but not
all that bad.
Left inner thigh was very tender with sumo squat – took it
easy here.
Smith machine split squat – right inner quad and left inner
thigh tweaked a bit.
Other exercises were ok on the legs.
Seated Calves
Cardio 30 mins on bike; stretch and core
Wednesday, March 21, 2012 LAF ASH
Shoulders and Bis
Seated Bar Press: 20x15, 30x15, 40x8, 50x8, 60x6
Seated Side Lateral: 10x10x3
Front Raise: 5x12, 10x12x2
SS Rear Delt Raise: 10x12, 15x4,8; 15x6,6 – had to take mini
rest to finish the sets
BB Curl: 30x12, 40x10, 50x5x2
Rope Curl: 30x12, 40x10, 50x10
Concentration Curl: 15x12x2
Thursday, March 22, 2012 LAF ASH
Back and Hams
Lat Pulldown Wide: 55x15, 65x10, 90x8, 90x7, 90x6
Deads: 65x10, 95x8, 135x6, 155x6x2
DB Bench Row: 25x10x3
Seated Row: 25x12, 30x10x2
Leg Curl: 50x10, 60x10, 70x10x2
Single Leg Curl: 30x12 – mini rest, 20x12, 25x12
Single leg curl – lying leg curl
Feeling sick today
I realized today that the Olympic Bar at this gym is
actually 55 lbs. So this means that this entry and all preceding entries where
I worked out at LAFASH and used the Olympic bar is light by 10 lbs. Going
forward, the weight will be accurate.
Cardio: HIIT - stairmill
Stretch and core
Friday March 23, 2012 – I am thinking that because I was not
feeling well yesterday, I may have taken off on this day.
Saturday, March 24, 2012 LAF MTL
Quads
Leg Extension: 60x10, 75x10, 90x10
Front Squat: 45x12, 65x10, 95x8, 110x7, 120x6
Sumo Squat DB: 55x10, 70x10, 85x10x2
Split Squat: 90x12, 110x12, 140x12
Leg Press: 180x20x2
Calves: 70x8, 90x8, 105x6
Sled weight is +118
Very slight twinge in left inner thigh with sumo squat at 85
lbs.
Seated calves
Super busy day
Cardio – 30 mins on the bike
Sunday, March 25, 2012 LAF ASH
Chest and Tris
Incline DB Press: 15x15, 25x10, 30x10, 35x8, 35x7
Bench Press: 45x12, 75x8x2
Push ups: 12T, 6T 6K, 10T 2K, 7T 5K
Tri Pressdown: 40x12, 50x10, 60x10x2
Lying DB Extension: 10x12, 15x12x2
1 Hand Pressdown: 20x12x2
T = Toes and K = Knees
Cardio HIIT, stretch, core
Free meal last night. This workout felt very good.
Monday, March 26, 2012 OFF
Tuesday, March 27, 2012 LAF MTL
Back and Hams
Lat Pulldown Wide: 60x12, 75x10, 90x8, 100x8, 105x6
Deads: 65x12, 95x8, 135x8, 155x8, 175x6
DB Bench Row: 25x10x3
Seated Row: 30x10x3
Leg Curl: 45x10, 60x8, 60x7x2
Single Leg Curl: 10x12x3
Single leg curl – kneeling leg curl
Legs were feeling weak today.
Super crazy busy day
Cardio – incline power walks
Wednesday, March 28, 2012 LAF ASH
Shoulders and bis
Seated Bar Press: 20x15, 30x12, 50x8x3
Seated Side Lateral: 10x10, 15x10x2
Front Raise: 5x12, 10x12x2
SS Rear Delt Raise: 10x12, 15x12x2
BB Curl: 30x12, 50x6x2, 50x5
Rope Curl: 30x12, 50x10, 60x9
Concentration Curl: 20x6 15x4, 20x6 15x4
Thursday, March 29, 2012 I think I did cardio in the morning…but
I know in the afternoon I did not. However, I walked a great deal – about 45
mins total – between walking to different places and catching trains, busses,
and what not going from WCU to Conshohocken to NJ. So I am pretty sure I may
have just done HITT in the morning before school.
Friday, March 30, 2012 LAF ASH
Quads
Leg Extension: 45x10, 75x10, 90x10
Front Squat: 55x12, 75x10, 105x8, 115x8, 125x6 – could have
done more weight
Sumo Squat DB: 55x12, 70x10, 85x10, 95x10
Split Squat: 100x10, 140x12x2
Leg Press: 180x15x2
Calves: 75x10, 95x6x2
Smith Machine split squat
No sled weight listed on leg press machine
Seated Calves
No cardio today – school event that night.
Saturday, March 31, 2012 LAF MTL
Chest and Tris
Incline DB Press: 15x15, 25x10, 35x8x2, 35x6
Bench Press: 45x12, 70x8, 70x10
Push ups: 4 sets of 10, all on my toes
Tri Pressdown: 15x10, 20x10, 30x10, 35x7
Lying DB Extension: 10x10, 15x12x2
1 Hand Pressdown: 5x12, 10x10
Left shoulder is a little weird – running hot
Cardio 30 mins on bike; stretch, core
Sunday, April 1, 2012 EXF
Back and Hams
Lat Pulldown Wide: 60x12, 70x10, 80x8, 90x8, 100x6
Deads: 65x10, 95x10, 135x8, 155x8, 175x8
DB Bench Row: 25x10x3
Seated Row: 25x10x3
Leg Curl: 40x10, 50x10, 60x10, 70x10
Single Leg Curl: 10x12, 20x12x2
Lying leg curl for singles
Free meal last night, but today I am tired and not feeling
as powerful.
Cardio – HIIT, stretch, core
Monday, April 2, 2012 OFF
Tuesday April 3, 2012 LAF MTL
Shoulders and Bis
Seated Bar Press: 20x15, 30x15, 50x8x2, 50x7
Seated Side Lateral: 10x10, 15x10x2
Front Raise: 5x12, 10x12x2
SS Rear Delt Raise: 10x12, 15x12x2
BB Curl: 30x12, 50x6x2, 50x5
Rope Curl: 20x10, 25x10, 30x8
Concentration Curl: 15x12x2
Cardio HIIT Sprints, Stretch, core
I started volunteering at a nursing home for RD experience
for my internship application. I do this on Tuesdays from 7 am until about 12
pm. I am not sure how many weeks I will do this though – it is up to me to
decide. I get up at 5 and leave at 6 am since it is far from where I am. I work
out afterward.
