Tuesday, April 3, 2012 LAF MTL
Shoulders and Biceps
Seated Bar Press: 20x15, 30x15, 50x8x2, 50x7
Seated Side Lateral: 10x10, 15x10x2
Front Raise: 5x10, 10x12x2
SS Rear Delt Raise: 10x10, 15x12x2
BB Curl: 30x10, 50x6x2, 50x5
Rope Curl:20x10, 25x10, 30x8
Concentration Curl: 15x12x2
Cardio: HIIT Sprints 8x20, core and stretch
On plan
Wednesday, April 4, 2012 LAF ASH
Quads
Squat: 55x15, 105x10, 145x8, 165x8, 175x8, 185x8
Hack Squat: 50x10, 70x10, 100x10
Sissy Squat: Body weight x 20 x 3
BB Step Lunge: 55x12x3
Leg Press: 180x15x2
Leg press – not sure what the sled weight is so it is not
included - plates only.
Hack squat - not the
right machine
No calves – pulled left calf muscle doing sprints
On plan
Thursday, April 5, 2012 LAF ASH
Chest and Triceps
Slight Incline BB Press: 55x10, 60x10, 65x8, 70x8x2
Incline DB Press: 20x12, 30x8x2
Flat DB Press: 15x12, 20x12x2
Triceps Dips: 120x15, 105x15, 90x11, 90x10
Rope Pressdown: 40x12, 50x12x2
Lying Bar Extension: 30x12x2
No cardio today – not feeling very well, very tired
Free meal tonight
Friday, April 6, 2012 LAF ASH
Back and Hamstrings
Lat Pulldowns Palm Up: 60x15, 75x10, 90x8x3
T Bar Row: 45x10, 55x10, 65x8, 75x8
DB Deads: 35x10, 40x10, 45x10
Close Row (High): 60x12, 70x12, 80x12
Good Mornings: 55x12, 75x12, 95x12
Glute Hams: 12x3
Cardio: 30 mins bike
T Bar Row – used bar on floor method
Inner Thighs are sore
Feeling better
Not on meal plan today
Saturday, April 7, 2012 LAF MTL
Shoulders and Biceps
Side Lateral (Up Downs): 5x10, 5x8, 7.5x8x2
High Incline DB Press: 20x10, 25x10, 30x8
Floor Raises: 2.5x12, 5x10, 7.5x10
Barbell Shrug: 25x15, 45x10, 65x10, 85x10
Incline DB Curl: 10x12, 15x6, 20x3, 15x3, 15x6
Cable Curl: 20x12, 30x10, 30x7
1 Arm Preacher Curl: 10x12x2
Cardio: HIIT Sprints 8x20
Not on meal plan today
Sunday, April 8, 2012 LAF MTL
Quads
Squat: 45x20, 65x15, 95x12, 135x8, 165x8, 175x8, 185x8,
185x4
Hack Squat: 50x10, 70x10, 100x10
Sissy Squat: Body weight x 20 x 3
BB Step Lunge: 65x12x3
Leg Press: 180x20x2
Calves: 45x12, 70x12, 80x12
Cardio: Bike 30 min, core and stretch
Left calf is good to go so seated calves were done
Hack squat – got the right machine this time
Leg Press – sled weight is 118
Not on meal plan today
Monday, April 9, 2012 OFF
On plan
Tuesday, April 10, 2012 LAF ASH
Chest and Triceps
Slight Incline BB Press: 55x10, 75x8, 65x8, 85x6x2
Incline DB Press: 20x12, 30x10, 35x5 DS 25x5
Flat DB Press: 15x12, 20x12, 25x10
Triceps Dips: 105x12, 105x10, 90x8x2
Rope Pressdown: 40x12, 50x12x2
Lying Bar Extension: 30x12, 35x10
No cardio today
On plan
Wednesday, April 11, 2012 LAF ASH
Back and Hamstrings
Lat Pulldowns Palm Up: 60x15, 75x10, 90x8, 95x7x2
T Bar Row: 45x10, 65x10, 80x8, 90x7
DB Deads: 35x10, 45x10x2
Close Row (High): 70x12, 80x10x2
Good Mornings: 75x12, 95x12, 105x12
Glute Hams: 12x3
No cardio today
On plan
T Bar Row – used bar on floor method
Thursday, April 12, 2012 LAF ASH
Side Lateral (Up Downs): 5x10, 7.5x10, 7.5x8x2
High Incline DB Press: 20x10, 25x10x2
Floor Raises: 2.5x12, 7.5x10, 10x10
Barbell Shrug: 40x10, 60x10, 80x10, 100x10
Incline DB Curl: 10x10, 15x6x3
Cable Curl: 30x12, 40x10, 50x8
1 Arm Preacher Curl: 10x12x2
Cardio: Bike 30 mins, core and stretch
On plan
Friday: April 13, 2012
Double HIIT – one session before and one session after
school
Core and stretch
On plan
Saturday, April 14, 2012 LAF ASH
Squat: 55x20, 75x15, 105x12, 145x8, 165x8, 185x6x3
Hack Squat: 50x10, 70x10, 100x10
Sissy Squat: Body weight x 20 x 3
BB Step Lunge: 65x12x3
Leg Press: 180x20x2
Calves: 45x12, 70x12, 90x10
Cardio: bike 30 min, stretch and core
Seated calves
Leg press – no sled weight
On plan
Sunday, April 15, LAF ASH
Chest and Triceps
Slight Incline BB Press: 55x12, 75x8, 85x5, 75x8x2
Incline DB Press: 20x12, 30x10x2
Flat DB Press: 15x12, 20x12x2
Triceps Dips: 105x15x4
Rope Pressdown: 40x12, 50x12x2
Lying Bar Extension: 30x12x2
Tired today, not much power in the workout so I backed off a
little bit
No cardio today
Free meal for dinner
Monday, April 16, 2012 OFF
Not on plan today
Tuesday, April 17, 2012 LAF ASH
Back and Hamstrings
Lat Pulldowns Palm Up: 60x10, 75x10, 90x8, 105x8, 110x6
T Bar Row: 65x10, 80x10, 90x8, 100x6
DB Deads: 35x10, 50x10x2
Close Row (High): 70x12, 80x12, 90x12
Good Mornings: 75x12, 105x12, 115x12
Glute Hams: 15x3
No cardio today
T Bar Rows from floor
A bit tired today, stressful Monday and weekend with
projects
Not on plan today
Wednesday, April 18, 2012 LAF ASH
Shoulders and Biceps
Side Lateral (Up Downs): 5x10, 10x7, 10x6, 10x5
High Incline DB Press: 20x10, 25x10x2
Floor Raises: 5x10, 10x10x2
Barbell Shrug: 50x10, 70x10, 90x10, 110x10
Incline DB Curl: 10x12, 20x3, 20x4, 20x3
Cable Curl: 30x12, 40x10, 50x10
1 Arm Preacher Curl: 15x12, 15x10
No cardio today
Incline DB curl – no 15 DBs available so I had to use 20s –
too heavy though
Not on plan today
Thursday, April 19, 2012
Double HIIT today – stretch only
Not on plan today
Friday, April 20, 2012 LAF ASH
Quads
Squat: 55x12, 75x12, 105x10, 145x8, 165x8, 185x6x3
Hack Squat: 70x10, 100x10, 150x10
Sissy Squat: Body weight x 20 x 3
BB Step Lunge: 65x12x3
Leg Press: 180x15x2
Calves: 70x10, 90x8x2
Cardio: Bike 30 min core and stretch
Not on plan today
Saturday, April 21, 2012 EXF
Chest and Triceps
Slight Incline BB Press: 45x12, 65x10, 75x7, 80x6, 80x7
Incline DB Press: 20x10, 30x10, 35x8 (Lou spotted)
Flat DB Press: 15x12, 20x12x2
Triceps Dips: 70x20, 50x15, 30x12x2
Rope Pressdown: 35x10, 50x12, 55x12
Lying Bar Extension: 30x12, 35x12
No cardio today
Slept for 14 hours – feel so much better and awake for once
Not on plan
Icarian cable system
Icarian dip machine
Sunday, April 22, 2012 EXF
Back and Hamstrings
Lat Pulldowns Palm Up: 60x12, 70x10, 80x10, 100x8, 110x8
T Bar Row: 25x10, 50x8x3
DB Deads: 35x10, 50x10x2
Close Row (High): 50x12, 65x12, 80x12
Good Mornings: 75x12, 105x12, 115x12
Glute Hams: not done – none of the lat pull down machines had
a seat big enough for my knees.
T Bar Row – Icarian plate apparatus
Not on plan
No cardio
Monday, April 23, 2012 OFF
On plan again – yay!!!
Tuesday, April 24, 2012 LAF ASH
Shoulders and Biceps
Side Lateral (Up Downs): 5x8, 10x7, 10x6, 10x5
High Incline DB Press: 15x12, 25x10, 30x10
Floor Raises: 5x10, 10x10x2
Barbell Shrug: 65x10, 95x10, 105x10, 125x8
Incline DB Curl: 10x10, 15x6x3
Cable Curl: 30x12, 50x10x2
1 Arm Preacher Curl: 10x12x2
Cardio: HIIT sprints 8x20, core and stretch
On plan today – victory! 2 days in a row! Yay!
Last week was a hellacious week at school as far as projects
and tests. This is the most stressful time because the teachers realize that
they have not covered everything and now it is a race to get everything in.
Apparently this is the trend at this school because it happened last semester.
So I am formulating a plan to combat this next semester: work over the summer
and try to stay a semester ahead hahaha!!!
Also when I am “off plan” I don’t eat junk food for the most
part – I keep it clean. Usually I have big piles of vegetables or other highly
nutritious foods. I m trying to stay healthy and maintain a high energy level
to get through the day. I do have some chocolate here and there or a cookie,
but that is about it. I am usually on plan at school during the day and then I
swing by Whole Foods and get a giant salad for dinner or I have had Chipotle
fajita bowl – no rice or wrap. It actually matches my macros for dinner.
Saturday mornings and Sunday mornings were breakfasts with Lou after the gym
and I always get omelets with vegetables and whole grain toast butter on the
side.
No comments:
Post a Comment