June 4 - June 8 2012

Monday, June 4, 2012

Off – rest day

Tuesday, June 5, 2012 LAF ASH

Quads

Squat: 55x15, 105x10, 125x8, 145x8, 175x8, 195x8, 205x6

Hack Squat: 70x10, 110x10, 140x10

Sissy Squat: 20x3 body weight

BB Step Lunge: 65x12, 75x12, 85x12

Leg Press: 180x20x2

Calves: 75x12, 90x10x2

Cardio: 30 min on bike

Sissy squats with body weight – I do these with a 15 second break in between to keep up the intensity.

Felt very super strong today after a restful day yesterday. I am very happy about the squats. I have not been near 200 since before the surgery and today I crushed it in a big way.

Wednesday, June 6, 2012 LAF ASH

Chest and Triceps

Slight Incline Bar Press: 55x12, 65x10, 75x10, 85x7, 85x8

Incline DB Press: 20x10, 30x10, 35x8

Flat DB Fly: 20x12, 25x12x2

Triceps Dips: 10x2, 9, 8

Rope Pressdowns: 40x10, 60x12x2

Lying Bar Extensions: 30x12x2

Cardio: HIIT 8x20. These were on the slower side today. My legs were super tired and sore.

Dips were unassisted.

Core and stretch

Stress level is much lower today. Lou and I talked about me moving out last night and I feel much better. I have been packing since Sunday and now I don’t have to hide it. I am moving on Saturday.

Thursday, June 7, 2012 LAF ASH

Back and Hamstrings

Lat Pulldown Underhand: 65x10, 80x8, 95x8, 110x6x2

T Bar Row: 45x12, 70x10, 90x8, 100x6

DB Deads: 45x10, 50x10, 55x10

Close Rows High: 70x12, 80x12x2

Good Mornings: 95x12, 105x12, 105x9

Glute Hams: 15x3

Cardio: 30 min on bike, core and stretch

Last set of good mornings – just done, no more left on this.

T-Bar row – the piece of equipment is poorly assembled at this gym so I have been using a bar jammed into the corner and then plates on the other end with a V-Bar handle. Haha – I wasn’t the only one to do it this way either since the big hole in the corner of the walls was already there. LAF equipment is terrible. This T Bar equipment is improperly assembled at the Collegeville PA location too.

I could go heavier on the DB Deads, but I lose the grip. I may use my hooks with this just so I can get into heavier weight and really work the hams.

I am a bit tired today.

Friday, June 8, 2012 LAF ASH

Shoulders and Biceps

Side Lateral Up Downs: 5x8, 7.5x8x3

High Incline DB Press:20x10, 25x10, 30x10

Floor Raises: 7.5x12, 10x10x2

Barbell Shrug: 60x12, 80x12, 105x10, 115x10

Incline DB Curl: 15x10, 15x6x3

Cable Curl: 40x10, 50x10, 60x10

1 Arm Preacher Curl: 10x12, 15x12

Cardio: HIIT 8x20 and stretch

I was tired today and I have actually been hungry at times before eating the past 2 days. That is new. And I am sore – that is also new.

1 Arm Preacher Curl – I need a mid weight like 12.5. I am assisting my arm at 15, but 10 is too easy. I may have to dig out my wrist weights and start micro loading to get me over these sticking points and break into the next DB or plate.

Hips are 35 and waist is 27.25

Weight is 128.7 – so long as the scale is accurate and that I do not know. I will be weighing myself again on Monday to see where I am. I am not worried about the number. I can really see the difference in my body almost everyday now. That is amazing. Every workout I notice something new. I have fans in my delts and the diamonds are showing in my quads. Now if only my glute/ham tie in would tighten up – yes I have a flat flabby ass for god sakes!!! LOL!!!! My abs are getting flatter and tighter – there is some definition that peaks out every now and again.

I went to the store to get some pants. I am a size 0 in skinny jeans. Actually, I was a size 0 in just about everything.

So I was thinking after I am done competing this year, that my goal is to maintain a new weight between 125 and 130. I like the way I look in this range. I feel good over all.

I am tired and some days I am dragging. But when it comes to the workouts, I give it my all and keep trying to hit new numbers and do my HIIT as best as I can. Some days are great, others I feel tired. I think that my energy levels have shifted for the better now that I am leaving Lou’s place and moving home. I feel better over all. I feel good. It is the right thing to do. I think that living here has been a strain on me and I was drained and I think that is why I have been so tired this past month. Now I am leaving and I am happy.

Saturday, June 9 OFF

Moving day