Sunday, May 27, 2012 EXF
Chest and Triceps
Incline DB Press: 20x10, 25x10, 35x8x3
Bench Press: 65x12, 85x7, 85x6
Tricep Dips Unassisted: 9, 6, 8
Triceps Pressdowns: 40x12, 55x12, 70x10, 85x9
Lying DB Extensions: 10x12, 15x12x2
1 Hand Pressdown: 20x12x2
Cardio - walked
around Philadelphia all day with my friends after the workout.
Not on plan as far as counting, but I did keep it clean. I
am fairly certain I under ate my numbers. I saved 4 meals for the afternoon
excursion and I know I did not hit 150 carbs or 140 protein. I was higher than
45 in fats.
I am very excited about my dips. This is the first time I
have done them unassisted since before the surgery. I should have taken a
longer rest break after the first set. I rushed it and I was too close the wall
of the machine and the form was not good. The last set was perfect.
I am losing some strength on the bench, but I seriously
thinking that the weights at Extreme Fitness are heavier than the ones at LA
Fitness and really, I would not be surprised if LA Fitness glamorized the
weights and made them lighter so people feel better about themselves. Either
that or I am just tired – which is also very true anymore. I only got those 35s
up because Lou helped me and then he spotted me for the sets on the Incline
DBs. Otherwise, I am certain I would have been back to 30s for this exercise.
LA Fitness A/C sucks, but it is cooler than Extreme (no A/C
here). But I really like Extreme because they have great equipment – except no
kneeling leg curl machine. That is at Mt Laurel LAF and I will have to remember
to go to that one for back/ham day when I have to do the leg curls. I have to
do the cardio at LAF since EXF is so stinking hot.
Monday, May 28, 2012 EXF
Back and Hamstrings
Lat Pulldown Wide: 60x12, 80x10, 100x8, 120x3, 110x3, 100x8
Deadlifts: 95x10, 135x8, 165x8, 190x6, 200x6
DB Bench Row: 20x10, 25x10x2
Seated Row: 30x12, 30x10x2
Leg Curl: 50x10, 60x10, 70x10, 80x10
Single Leg Curl: 20x10x3
Cardio – walked around the lake for an hour after the workout – real walking,
not a stroll either.
Not on plan as far as counting. I did track what I ate and I
under ate again. My protein and carbs were low – protein much lower than carbs
though and my fat was slightly high.
DB Bench Row – horizontal grip
Seated Row – vertical grip
I have to say that I have no appetite - not even for my
favorites. I have no desire to eat any thing since school ended and I am tired
all the time. I have no issue with being on the diet since I am never hungry.
The only thing that reminds me to eat is that I get really dizzy and sleepy and
then I remember it has been hours since my last meal. I usually have 3 meals
left over at the end of the day, but I have remembered to space them out better.
I get plenty of rest and I am not stressed out. My workouts have been good –
steady progression. I am just not hungry, which worries me because I would
think I would be at this point.
Tuesday, May 29, 2012 EXF
Shoulders and Biceps
Seated Bar Press: 25x12x2, 52.5x8, 57.5x8, 62.5x8
Seated Side Lateral: 12x10x3
Front Raise: 5x12, 8x12x2
SS Rear Delt Raise: 10x12, 12x12x2
BB Curl: 25x10, 35x6, 45x6, 47.5x5
Rope Curl: 35x12, 65x10, 70x8
Concentration Curl: 15x12x2
Cardio – took a stroll for about 45 minutes on the beach
today. My back, ankles, and legs are hurting so I did not do HIIT. HIIT will be
done tomorrow and Thursday this week. That will be the last of the cardio for
the week.
On plan again – whooptie dooo lol. Still not hungry. Still
no appetite.
I found these nifty little 1.25 plates at the gym today.
They are so cute. So I decided to use them to get past some of my sticking
points on my numbers. I think I will start using them regularly. Hopefully they
do not disappear before I need them again.
