Sunday, July 1, 2012 SSF
Back/Calves/HC
Lat Pulldown Wide: 50x12, 60x10, 70x10, 90x6x3
Bent Over Row: 65x10, 95x10, 115x8, 95x8, 65x8
1 Arm Cable Row: 40x12, 45x12, 50x12
Deadlift: 135x15x3
Calf Work: 90x15, 140x15, 160x15, 170x15x3
Cardio: 30 minute walk on the beach
1 arm cable row – Precor small cable tower; vertical grip
Smith machine calves
Monday, July 2, 2012 SSF
Shoulders/Hams/Abs/MC
Side Lateral: 5x12, 8x12, 10x10, 20x5, 15x6x2
Incline Delt Press: 20x8, 30x8x3
Upright Row: 25x12, 35x12x3
Front Raise Plate: 25x12x2
Stiff Leg Deadlift DB: 35x8, 45x8, 55x8x3
Leg Curl: 40x10, 50x10, 60x10, 70x10
Abs: SS Combo Upper/Lower Crunches with Hip Twist Thrusts (1
set) and Elbow to Knee Cross Body Crunches (3 sets) 20 reps each set
Cardio: None – giving tired quads a break
Abs still really out of shape. I wanted to do hip twist
thrusts, but I am so not there yet so I had to decrease the intensity to get
through the sets.
SLDL DB – always a toughy on the grip versus the actual
legs.
I still need to research more ab variations, but I know I
will forget…
Tuesday, July 3, 2012 SSF
Arms/MC
Hammer Curl: 10x15x2, 20x6x3
Close Grip Bar Curl: 25x8x2, 30x8, 35x8
1 Arm Cable Curl: 25x12x3
Triceps Press (Short): 45x15, 50x12, 75x8, 90x8x2
Lying Bar Extension: 25x12, 30x12x3
1 Arm Rope: 20x12x3
Cardio: HIIT 12x20, stretch, core
Triceps Press Short done on Icarian cable tower – can go
heavier on these; 90 was good.
1 arm cable curl and 1 arm rope done on the Precor small
cable tower.
Wednesday, July 4 OFF
LC – yay for a day off. This has been such a busy week at
the shore and I am looking forward to coming home. I am leaving Friday. But man
oh man – out every night with the group until late at night. I decided it would
be best to switch things up and sleep in a bit and work out later in the day.
Naps on the beach also help!
Thursday, July 5, 2012 SSF
Quads/HC
Squats: 45x15, 95x10, 135x8, 165x5, 145x8, 125x10
Leg Press: 180x10, 140x10, 160x10x2
Leg Extension: 40x12x2, 50x12x2
Step Ups: 15sx12x3
Abs: SS combo upper/lower crunches and cross body elbow to
knee crunches 20x4
Cardio was a 30 minute walk on the beach
Step ups on 16 inch bench height
I am going to alternate the drop sets with the regular sets
on my rotation for variety. Today starts the drop set rotation.
The 45°
leg press was being used so I tried out the horizontal leg press machine – Icarian
cable machine. It was pretty cool actually.
Home sweet home!!! So glad for the rest. I am so tired of
late nights and last night was one of them. Normally the shore is just late on
Friday and Saturday, but being as though this is a holiday week…everyone was
down and the party was started! But I was 100% on plan and I have been since
the tiny hiccup in May after Nicole’s show. I thought I would didge the dreaded
July 4th cookout bullet…but nope. Not only did the two houses (our
neightbors) comingle for one big party on the 30th, but they
repeated it on the 4th. So I had a doube dose of torture. At least I
got to see fireworks on the beach.
Everyone here is saying ho great I look and giving me mad
props for being able to stay on track. They admire it and some are envious, but
hey – it is all about what you want and what your goals are. I am liking the
way I look right now – not too emaciated, but very fit. Too bad we can’t look
like this all year around. I am having fun meeting new guys, but you know – I can’t
really take what they say seriously. Post show, I will not look like this. I
will be fit, but fuller and not as “ripped”. Still, I will enjoy it for now,
but I learned a big lesson last time: do not get used to this as I will return
to the REAL Becky once the show is over and all is said and done. Although
secretly I would LOVE to do the Charm City Show in October. I jut don’t know if
that dieting would affect my grades… but that is a thought for another time.
Friday, July 6, 2012 MGV
Chest/MC
Flat bar press: 45x15, 55x12, 65x10, 90x6, 80x6, 70x6
Incline DB Press: 20x8, 30x8x3
Slight Incline DB Fly: 20x12x3
Uneven Push Ups: 15x1,12x2 on each arm
Cardio HIIT 12x20 incline runs, core, and stretch
I do the uneven push ups 12 on each arm for 1 set.
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