Saturday, June 16, 2012 SSF (Surfside Fitness in Avalon, NJ)
Back and Hamstrings
Lat Pulldown Underhand: 60x10, 70x10, 90x8x3
T Bar Row: 45x8x4
DB Deads: 45x10, 55x8x2
Close Rows High: 60x12, 75x12, 85x12
Good Mornings: 95x12x3
***Lying Leg Curl: 50x12, 60x12x2
No cardio today.
This is a great little gym – has all of the basics and
everything for the most part is Icarian or Hammer Strength and those are my
favorites.
55 is good for the DB Deads – but my grip gives out before
my legs do.
Keeping the good mornings on the lighter side for now
because my mid-back still feels worked from the epic squat fail the other day.
There is not enough room to do glute hams here off of the
lat pulldown machine so I did lying leg curls.
Icarian leg curl machine and cable towers.
Sunday, June 17, 2012
OFF
Monday, June 18, 2012 SSF
Shoulders and Bis
Side Lateral Up Downs: 5x10, 8x8x3
High Incline DB Press: 20x10, 30x10x2
Floor Raises: 8x10, 10x10x2
Barbell Shrug: 75x10, 105x10, 135x10x2
Incline DB Curl: 10x12, 20x5, 20x4L;5R, 15x6
Cable Curl: 35x12, 50x10, 60x10
1 Arm Preacher Curl: 12x12x2
HIIT 8x20 sprints on the board walk, stretch
Just cannot get the 20s for Incline DB curl so I will stick
to 15s in the future. 15s are on the lighter side. I think 17.5s would be
perfect.
Tuesday, June 19, 2012 SSF
Quads
Squat: 55x15, 105x10, 135x8, 155x8x4
Hack Squat: 90x10, 140x10x2
Sissy Squat: 20x3 body weight
BB Step Lunge: 85x12x3
Leg Press: 180x20x2
Calves: 90x20, 140x12x2
Cardio: 30 minute bike
Kept squats low weight, mid-back felt ok, but a little weak.
No Hack Squat machine so I set up the Smith Machine and
positioned myself like a hack squat and it worked pretty well.
Smith Machine calves
Wednesday, June 20, 2012 SSF
Chest and Tris
Slight Incline Bar Press: 45x12, 65x8, 75x8x3
Incline DB Press: 20x10, 30x10x2
Flat DB Fly: 20x10, 25x12x2
Triceps Dips: 10x4
Rope Pressdowns: 50x12, 60x12x2
Lying Bar Extensions: 25x12x2
Cardio: 40 minute walk on the beach
75 lbs. was tough on the Incline Barn Press.
Taking longer breaks between sets seems to help with
maintaining steady resistance amounts.
Thursday, June 21, 2012 LAF MGV
Back and Hams
Pull Ups: 70x15, 60x10x3
Bent Over Row: 95x8, 115x8x3
Rope Pulldown: 75x12, 90x8x2
Straight Arm Pulldown: 30x12x3
Stiff Leg Deads Bar: 135x12x3
***Seated Leg Curl: 55x10x3, 60x10x2
Cardio: HIIT 8x20, core, stretch. This was a fun HIIT
session. I have changed from doing flat sprints to doing incline hard runs. I
maxed out the treadmill speed-wise and so I now put the incline up to 15 and
then run as fast as I can go. I can do 7.0 mph.
Ok, so I just figured out that I messed up my rotation and I
jumped right to group C without finishing B and so I will trade the two works
outs from B when I get to that part in C. Not sure why that happened.
Pull ups – Life Fitness Assisted machine
There is no Lying Leg Curl machine at this LAF. So I need to
go find a gym that has one.
Feeling rested today, probably because I am back from the
shore and in my own comfy bed finally.
Life Fitness Lat machine for rope pull down and straight bar
pull down
Friday, June 22, 2012 LAF MGV
Shoulders and Biceps
DB Shoulder Press: 20x8x2, 25x8x3
1 Arm Cable Side Lateral: 10x10, 15x10x2
Seated Rear Delts: 10x12x3
SS Upright Row: 30x12x3
Hammer Curl: 10x10, 15x6, 20x6x2
Close Curl: 25x10, 30x10x2
1 Arm Cable Curl: 15x12, 20x12
No cardio today – all done for the week
Same thing as yesterday - I messed up my rotation and I
jumped right to group C without finishing B and so I will trade the two works
outs from B when I get to that part in C. Not sure why that happened.
DB Shoulder Press – yikes, since when do 25 lb. dbs. get so
heavy??
1 Arm Sided Lateral and 1 Arm Cable Curl – Life Fitness
small tower – the “lighter” option. Haha – apparently there are two options
“lighter” and “heavier”. I am not sure what this means.
Saturday, June 23, 2012
OFF
Check in day with pictures
Weight: 126.7
Waist: 27.0
Hips: 34.5
Chest: 36
This was a horrible day. The whole break up business hit me
hard and I was exhausted and totally drained. Waste of a day. But despite
everything, I look great and I am on plan.
Sunday, June 24, 2012 LAF WAR (Warrington)
Quads
Leg Press: 180x10x2, 230x10x5
Squat: 55x15, 95x10, 135x8, 155x8x3
Leg Extension: 75x10, 80x10, 90x10
Walking Lunge DB: 25sx12x3
Front Squat: 65x20x2
Calves: 140x12, 160x12, 190x12x2
No cardio today. Posing practice class today.
Life Fitness Leg Extension machine
Leg Press – Hammer Strength, sled weight 118 lbs. I might be
able to go heavier than 230 lbs., but I am playing it safe.
I did squats first since the leg press machine was in use at
that time.
I missed one of my meals today. My appetite has been shot
for months now and I am just not hungry anymore.
Monday, June 25, 2012 LAF MGV
Chest and Tris
Flat DB Press: 20x12, 25x12, 35x8x3
Slight Incline DB Press: 20x10, 30x10x2
Flat Bar Press: 45x15, 65x10, 75x10
Close DB Press: 20x10, 30x8, 30x10, 30x9
Reverse Pressdown: #3x12, #4x12, #5x12x2
1 Arm Rope Press: 20x12, 25x12
Cardio: HIIT 8x20 incline runs, stretch
1 Arm Press down – Small Life Fitness tower, lighter option
Tuesday, June 26, 2012 LAF MGV
Back and Hamstrings
Pull Ups: 70x15, 60x12, 60x10x2
Bent Over Row: 95x8, 115x8x3
Rope Pulldown: 75x12, 82.5x8x2
Straight Arm Pulldown: #4x12, #5x12x2
Stiff Leg Deads Bar: 135x12x3
***Seated Leg Curl: 55x10x2 60x10x3
No cardio today – saving the low intensity for walks on the
beach this weekend.
Seated Leg Curl again – I forgot and I did not go to another
gym that had the lying leg curl machine.
LifeFitness large tower for straight arm pull down.
Wednesday, June 27, 2012 LAF MGV
Shoulders and Bis
Side Lateral Up Downs: 5x10, 8x8x3
High Incline DB Press: 15x10, 25x10x2
Floor Raises: 8x10, 10x10x2
Barbell Shrug: 75x10, 115x10, 135x10x2
Incline DB Curl: 10x10, 15x6x3
Cable Curl: 25x12, 45x10x2
1 Arm Preacher Curl: 12x12x2
Cardio: HIIT 8x20 Incline runs, core, stretch
So this is one of the workouts I skipped and so I am going
back to it so it is done.
Cable curl and 1 arm cable curl - LifeFitness Small tower
lighter option
Feeling more energetic today. It has been a long time. I am
thinking it is because I am over everything. I spent 3 days crying. Each day
got better. I got to say everything I had to say and I don’t feel bad anymore.
I am happy for that.
Thursday, June 28, 2012
OFF
Pack everything up and head to the shore for a week.
Check in done today since I won’t have my scale until next
Friday.
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