Updates 5/15 - 5/20

Tuesday, May 15, 2012 OFF

Rest Day

Wednesday, May 16, 2012 LAF ASH

Quads

Leg Extension: 65x10, 80x10, 95x10

Front Squat: 55x10, 75x10, 95x8, 115x8, 125x6

Sumo DB Squat: 60x10, 85x10, 100x10, 115x10

Split Squat: 90x12, 100x12, 110x12

Leg Press: 180x20x2

Calves: 150x8, 180x8, 200x8, 210x8

Cardio: 30 min on bike

Smith machine split squats and calf raises

Thursday, May 17, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 20x12, 25x10, 30x8, 35x8, 35x7

Bench Press: 55x12, 75x10, 95x8

Push Ups: 15, 12x2, 11

Triceps Pressdowns: 40x12, 50x12, 60x10, 70x10

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 7.5x12x2

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Freemotion Cable Crossover machine

Friday, May 18, 2012 LAF ASH

Back and Hamstrings

Lat Pulldown Wide: 60x12, 75x10, 90x8, 105x6x2

Deadlifts: 55x10, 105x8, 145x8, 165x8, 185x6

DB Bench Row: 15x10, 20x10, 25x10

Seated Row: 20x10, 30x10x2

Leg Curl: 50x10, 70x10x3

Single Leg Curl: 20x12, 25x12x2

Cardio: 30 min bike

Seated row – vertical grip

DB bench row – horizontal grip

Startrac cmachine for lat pulldown

Nautilus Nitro Leg Curl machine

Right inner knee is sore. Going to switch back to my Converse for quad day and for deads. I think I am rolling back on my right ankle since the Pumas seem to have a tiny platform in the center and seems to create a wobbly foot/ankle. My foot is technically not flat and it rolls side to side as I hit the heaviest lifts.

Saturday, May 19, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12, 45x8, 50x8, 55x8, 60x7

Seated Side Lateral: 15x10x3

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 35x6, 45x5, 45x4

Rope Curl: 35x10, 50x10, 60x10

Concentration Curl: 12x12, 15x12

Cardio: HIIT outside on the track. Sprint the straights and jog the curves 8 times. My hip did not hurt for once.

Icarian cable workstation

Not feeling too string today – got plenty of rest so I am not sure what that is about.

Sunday, May 21, 2012 OFF

Posing class today

Check in weight 130.9, waist: 28, hips: 35.5 chest: 36