I have been in the gym several times since the last post; I will have to get better about being on time.

45 minutes pre-workout cardio on stepmill

Wide Leg Squat

135 x 10

135 x 10

135 x 8

135 x 8

Seated, almost vertical leg press

3-45 lb plates on each side

3 sets 10

Prone Leg Curl

2 sets bilateral x 10 @ 65

2 sets unilateral x 8 @ 25

Standing Glute Extension

3 sets 10 each side @ 80 lbs (unilateral)

Seated Hip ABdutction

3 sets 20 @ 75 lbs

Seated Overhead DB Press

25s

3 sets 9

Standing Front DB Raises

3 sets 10 @ 15 lol

Seated Lateral Delt Machine

3 sets 8-10 @ 40/35 lbs

Seated Plate loaded Ab crunch machine

3 sets 15 @ 65 lbs

Floor V-sit ups w/ medicine ball

2 sets 15

Floor Straight Leg Raises w/ small fitball between feet

1 set 15

Stretched Hamstrings & Lower back

45 minutes post work out cardio

25 minutes on PreCore, avg. HRR 142-155

20 minutes on Stepmaill, avg. HRR 135-144

Monday, February 13th

09:20-12:05, Gold's Gym

Wide Stance Fast Squats

130 x 12

130 x 10

150 x 9

160 x 6

Incline Leg Press

(weight total does not include sled weight; approx. 45 lbs.)

180 x 12

270 x 10

360 x 10

450 x 8

Standing EZ Bar Upright Rows

55 x 8

45 x 8

45 x 8

Seated Arnold Press

25s x 12

25s x 10

25s x 10

Seated Plate Load (behind the head) Shoulder Press

50 x 8

50 x 8

50 x 8

Standing Unilateral Cable Plate Loaded Glute Extensions/Hip Abduction Combo

15 x 8 x 8(each direction)

15x 8 x 8

15 x 8 x 8

 Prone Leg Curl

Narrow Feet

50 x 12

55 x 10

60 x 8

60 x 8

Glute Kick Back, Unilateral, Standing, Cable/Plate machine

50 x 12

60 x 12

75 x 10

75 x 10

Seated ADDuction

75 x 10

75 x 10

75 x 10

Seated ABduction

85 x 10

85 x 10

85 x 10

Decline Sit Ups w/ 25 lb plate

3 x 15

Decline Sit ups NO weight

2 x 15

Seated Cable/Plate load Ab Crunch (arms overhead)

50 x 10

60 x 10

60 x 10

POST work out cardio (1.5 scoops whey, 3 TBS raw oats, 16 oz. water)

PreCore (Steady State)

25 minutes, 6% incline, 17 Resistance

Average heart rate 146-156

StepMill

65-70 steps per minute average

20 minutes

-whew.

Training, January 12, 2012

Gold's Gym- Clermont, FL.

12:45-2:45 pm

Seated Plate Load Incline Chest Press

1x10 @ 50

1x10 @ 90

1x10 @ 60

1x10 @ 60

Straight Bar Triceps Press Downs

4 x 10 @ 55

Decline DB Chest Press

1x8 @ 25

3x10 @ 20

Decline Unilateral DB Extension

2x10 @ 25

1x10 @ 30

1x10 @ 35

Seated Pec Fly

4 x 10 @ 60

Decline Crunches on bench

2 x 15 w/ 10 lb plate

2 x 12 w/ 25 lb plate

1 x 12 w/ 0 weight

Training, January 11, 2012

Gold's Gym - Clermont, FL.

12:50 - 2:30

Wide Grip Lat Pulldown

3 x 12 @ 65

1 x 10 @ 70

Standing Cable Bicep Curls

4 x 12 @ 45

Seated Supinating DB Curls

3 x 8 @ 20

Seated V-Bar Low Grip Row

4 x 10 @ 70

Seated Concentration Curls, cable machine/elbow pad

3 x 6 @ 30

Diverging Lat Pull, plate loaded

3 x 10 @ 50

1 x 10 @ 70

1 x 6 @ 90

Standard Crunches, abdominal assist

4 x 15 (2 sets side crunch)

Post work-out cardio

Step-mill/Level 5 x 3 minutes.. Level 9-10 x 1 minute.. intervals.

30 minutes total

Tuesday, January 12, 2012

Gold's Gym- Clermont, Florida

11:30-1:10

(First work out in 6 weeks)

(Diet: Medium/Poor)

Free Squats, wide stance

1x10 @ 90 lbs

1x8 @ 135 lbs

1x8 @ 135 lbs

1x6 @ 135 lbs

Hack Squat (machine)

1x8 @ 90

1x8 @ 90

1x8 @ 90

1x5 @ 90

Prone Leg Curl

1x10 @ 65

1x10 @ 65

1x8 @ 65

1x8 @ 65

Seated Calf Raises, plate loaded

1x10 @ 90

1x8 @ 50

1x8 @ 50

1x8 @ 50

Standard crunch, abdominal assist

4 x 15