Tuesday, May 1, 2012 LAF ASH
Chest and Triceps
Flat DB Press: 20x15, 25x12, 35x10, 45x6, 45x5
Slight Incline DB Press: 15x15, 25x10, 30x10
Flat Bar Press: 55x12, 75x10, 95x8
Close Grip DB Press: 20x10, 35x6, 30x8, 30x10
Reverse Pressdown: 30x12, 40x12, 50x12, 60x12
1 Arm Rope Press: 20x12x2
Cardio: HIIT 8x20 Sprints, core, and stretch
Very tired today and my stomach is upset
Last week of classes yay! But it is a brutal week – it has
been the past month!!!
Crowded this morning and I had trouble getting DB so I
improvised with different weights and reps.
On plan
Wednesday, May 2, 2012 LAF ASH
Back and Hamstrings
Pull ups: 120x12x2, 120x10x2
Bent Over Row: 95x10, 115x8, 125x8, 135x8
Rope Pulldown: 50x12, 70x8, 90x8
Straight Arm Pulldown: #4x12, #6x12x2
Stiff Leg Deads Bar: 95x10, 135x12, 155x8, 175x3, 135x8
Double Leg Curl: 40x12, 50x10, 70x8x3
No cardio today
Lost grip on SLDL – a shame too, that lift did not go very
well – rough sets
Straight arm pulldown – lat machine cable not long enough so
I improvised with the StarTrac Human Sport cable system – it was ok. I will
think of something else for next time.
Rope pulldowns on StarTrac cable towers
On plan
Thursday, May 3, 2012 LAF ASH
Shoulders and Biceps
DB Shoulder Press: 15x10x2, 20x8x3
1 Arm Cable Side Lateral: 5x10, 7.5x10x2
Seated Rear Delts: 10x12x3
SS Up Right Row: 30x12x3
Hammer Curl: 10x10, 20x6x3
Close Grip Curl: 20x10, 30x10, 40x10
1 Arm Cable Curl: 20x12x2
Cardio: HIIT 8x20 sprints, core, and stretch
StarTrac cable system for 1 arm cable curl – too heavy; had
to assist with other arm. Will find another cable to use
1 arm cable side lateral – FreeMotion Dual Cable Cross used.
On plan
Friday, May 4, 2012 Cardio only 30 min bike
On plan until afternoon.
Saturday, May 5, 2012 – OFF
At the Pro Bowl
Totally not on plan
Sunday, May 6, 2012 EXF
Quads
Leg Press: 90x15, 180x10x2, 270x10, 320x10x2
Squat: 45x10, 65x10, 95x10, 135x8, 155x8, 185x6
Leg Extension: 80x10x3
Walking Lunge DB: 25x12x3
Front Squat: 45x15x2
Calves: 160x12, 210x12
No cardio today
Bad workout – no power at all and feeling very tired
Not on plan
Cybex calf machine – weird looking. Plate loaded and you
lean against the seat and press upward – like a mini hack squat machine
Super stressed – this is finals week and I gave myself a pass
for going off plan for a few days – not like I have been on it much during
April and the beginning of this month anyway. Amazed that I was able to
maintain my weight!
Monday, May 7, 2012 LAF MTL
Chest and Triceps
Flat DB Press: 20x15, 25x12, 35x8, 40x8x2
Slight Incline DB Press: 15x12, 25x10x2
Flat Bar Press: 45x12, 75x10, 95x8
Close Grip DB Press: 20x10, 25x10 30x9, 30x10
Reverse Pressdown: 20x12, 25x12, 30x12, 35x12
1 Arm Rope Press: 10x12x2
No cardio today – really tired and stressed out.
Life Fitness cable system
This gym has turned into a real dump. Not sure what happened
because it used to be nice. It is a great area, but I will have to go back to
LAF ASH because this place sucks. It will be ok for cardio though. I keep
breaking the treadmills at LAF ASH!!! They cannot keep up with me. HAHAHAH!
Tuesday, May 8, 2012 OFF
I am very sick to my stomach today. I am extremely tired.
Last day of volunteering, but I did not stay for more than a
few minutes – just enough to give out thank you cards and bring flowers for
people. I felt awful. It took me forever (2 hours) to get home because of
traffic and I was literally nodding off in the car while I was driving. So as
soon as I got home, I went to bed and I slept for 5 hours straight. I felt a
little better once I woke up and got moving around again.
Wednesday, May 9, 2012 LAF ASH
Back and Hamstrings
Pull ups: 120x12x2, 120x10x2
Bent Over Row: 95x10, 115x8, 125x8, 135x8
Rope Pulldown: 50x12, 70x8, 90x8
Straight Arm Pulldown: 40x12, 50x12, 60x12
Stiff Leg Deads Bar: 95x10, 135x12, 155x12, 175x6, 175x4
Double Leg Curl: 40x12, 50x10, 70x10, 80x10, 70x10
Cardio: 30 min bike, core and stretch.
Very nauseous today
Freaking out for chemistry final at 1 pm today. YIKES!
Last day of finals. Things will go back to normal tomorrow and
perhaps I can focus on the meals now.
Straight arm pulldowns, used large cable tower today and was
able to make it work well. StarTrac cable towers
It has been really hot in the gym. I asked them to turn down
the AC. Not quite sure why they won’t do it – people are really irritated with
it.
Thursday, May 10, 2012 LAF ASH
Shoulders and Biceps
DB Shoulder Press: 15x12, 15x10, 20x8, 25x8, 30x6
1 Arm Cable Side Lateral: 5x10, 7.5x10x2
Seated Rear Delts: 10x12x3
SS Up Right Row: 30x12x3
Hammer Curl: 10x12, 20x6, 25x4, 25x3, 2
Close Grip Curl: 25x10, 40x10x3
1 Arm Cable Curl: 7.5x12, 10x10x2
Cardio: HIIT 8x20 sprints, core, and stretch
1 Arm Cable Curl – same machine used as 1 Arm Cable Lateral:
Free Motion Dual Cable Cross tower
First day of no school – yay!!! Peace at last.
On plan yay!!!
Friday, May 11, 2012 LAF ASH
Quads
Leg Press: 90x15, 180x10x2, 270x10, 320x10x2
Squat: 55x10, 75x10, 105x8, 135x8, 155x8, 185x6
Leg Extension: 80x10, 95x10x2
Walking Lunge DB: 25x12x3
Front Squat: 55x20, 75x20
Calves: 110x15, 150x12
Cardio: 30 min on bike and stretch
No sled weight listed on leg press
Smith machine calves SS with Front Squat
On plan today
