Shoulder and bicep workout:

Felt great going into the workout, but got off to later start do to some family stuff. No biggie, but I was pressed for time as I had a client coming soon. So I flew through the workout and boy, the pump was outrageous. Sure, the strength was done a bit, but a nice change of pace.

High Inc Bar press: 3 warms, 185/6 195/5 165/8
Seated side lateral: 1 warm, 35/8 37/8,8
Rear delt raise on bench ss
with Bar front raise: 3 x
Barbell curl: 2 warms, 115/6 125/6 95/9
Rope curl: 1 warms, 40/10 45/10
1 arm preacher curl: 25/13,11

17 min cardio


Saturday: rest, 25 min cardio

Thanks Dave.  Major fast workout. Happy with the progress in the curls. Almost 100 percent




Quads and calves workout:

POW, blasted dem quads this morning, and first thing in the morning workout.
Made gains across the board and was charged up. The plan was to stick with the same weight scheme for squats, and do a couple of sets with 360, but I bumped things up!
Nailed 365 and 370 for doubles.

Squat: 4 warms, 315/4 345/2 365/2 370/2
Leg Ext: 2 warms, 85/10,10
Leg Press: 2 warms, 370/12,13
Split Squat w/db: 30/10 40/10 (really light, first time doing this in months)
Calf work: high reps, 6 sets

Ab work: 6 sets
10 min cooldown.

Weigh in: 162 (-1) feeling tighter

Thanks, but lets hope you never out squat me!

Although you are one strong chica




Chest and tricep workout:

Solid workout today and made some gains. I didn't go as heavy on the flat db press due to my low back stiff/soreness from yesterdays squating. I tweak something and getting the bigger db in place can be a pain, no pun intended. Anywho, I worked up to 95's instead of the 110's. Did higher reps and all was good.

Flat db press: 3 warms, 95/10,7,7
Slight in db press: 85/8,7 75/10,9
Flat bar press w/chains: 4 sets
In db fly: 50/10,9
Reverse pressdown: 2 warms 57/8,8
Close grip db press: 1 warm, 50/10 55/8
1 arm rope pressdown: 15/11,10

17 min cardio

Thanks Dwayne

 

 

 

Back and hammy workout:

Great energy and an immediate pump with the first exercise.
Laid off of the real have stiff legs and focused more on feel with a couple of sets with 315. All in all made gains from last workout.

Lat pulldown wide: 3 warm,s 147/7,6 drop set
Db bench row: 1 warm, 75/8 77/8,7 65/10
Rope Pulldown: 110/11 100/12,11
Db shrugs: 2 descending sets
Stiff leg deads: 3 warms, 315/7,8 225/13
Leg curl: 40/10 45/8,6 drop set

18 min cardio

Each set is to failure, starting at 85, then 75, then 65, and the second set was 85, 75  and 55