Wed..Sept 17th..
Wed..September 17..
Training
AM Fasted Cardio x 40m/home
Back/Delts/Abs + Dynamic Lower Body at end of work out + Cardio
Rack Chins ~ ouchie
18 (RP)
1×6 1×6 1×3 1×3
Narrow Grip Pull Ups/BW
1×3 1×3 1×4 1×2
DB Pull overs/bench
1×10 @ 35 1×10 @ 35 1×7 @ 40
Diverging Lat Pull Down
3×12 @ 110
Seated DB Arnold Press
30sx12 30sx12 30sx9
Standing DB Lateral Raise
20sx8 20sx8 20sx 5
Standing Cable Face Pulls
3×12 @ 60
Walking DB Lunges
*using 20s in each hand
50 Paces (one end of gym floor to the other)
NO WEIGHT Walking Lunges
50 paces FW..50 paces BW
Lateral Sumo Walks
25 paces to left..25 paces to the right
Glute Ham Raises
*on the end of a bench..not very lady-like..lol 
Pop Squats
*all the way below parallel.. pop/explode up ward..land/drop below parallel immediatly..no pause..quite fast
1×15 1×12 1×8
Ab Machine (hands overhead..pull weight over towards feet)
4×25 @ 45
Decline Sit Up w/ 25lb plate
4×15
SL Raises..flexed feet
3×15
Cardio2 x 45 min/StepMill
Level 7.. Intervals up to 12
Backwards/Forwards even time
