HAPPY HOLIDAYS/DELAYED WORKOUT UPDATES
Been away from the comp for a min, have still managed to get in my workouts..here are some updates…
12/24
Incline DB Bench 1×10@50lbs,1×8@60,1×6@75
Crossover Step-up 3×10 each
Single Leg Cable RDL 3×8@20,25,30
Lateral Raise with Rotation 3×12@8,10lbs,12lbs
12 minute Treadmil 1 minute on/1 minute off
12/25/08 MERRY XMAS Worked out with my sister’s Husband, folled his arm routine and showed him some pointers as well.
Alt DB Curl 3×15
Cable Curl 3×10
Pull-ups 3×6
Seated Overhead DB Ext 1×12,1×10,1×8
Triceps Pressdown 3×15
2way Kickbacks 3×15
Bosu Crunch,Russian Twist, Alt V-up 3×15
10 minute elliptical intervals
12/26/08 Total Body
Deadlift 5×5 135,185,225,245,265
Neutral Grip Shoulder Press 1×12,10,8 20lbs,25lbs,30lbs
Chin-up Iso Hold 2×20sec
Swiss Ball Roll-out 2×12
Calf Raises 1×45
12 minute interval 1 minute on/1 minute off started at 8.0 worked up to 10.5mph
12/28/08 ABS/CARDIO
Decline Wtd Crunch 5×10 with 25lbs
Broomstick Twist 5×10
Knees To Elbow 5×10
Back Hypers 5×10
Hang Clean 5×5 95,95,135,135,135
Alt DB Curl 1×15@20lbs
Elliptical Interval 25 minutes
12/29/08 Legs/Abs/Calves 1 month Mass Plan
Back Squat 5×8@135,185,225,225,225
Frontal Step-ups 5×8@45lbs
Hang Clean 5×8 95lbs
Stability Ball leg curl 5×8
Weighted Decline Sit-up 5×10
Standing Calf Raise 5×20
Treadmill 2 min at high intensity/30 seconds rest for 15 minutes
9am did Biggest Loser Yoga
12/30/08 Chest,Shoulders,Traps,Abs
Bench Press 5×8@135,145,155,185,185
Incline Bench Press 5×8@95,95,115,115,135
DB Flyes 5×8@20lbs
Overhead Press 5×8@55,75,85,115,135
Upright Row 5×8 45,45,65,65,65
Lateral Raise 5×8@15,12,10,8,8
Shrugs 5×8@ 135,135,155,185,185
Wtd Hanging Leg Raises 5×10 mixed weights from 5-15bs
Seated Calf Raises 5×20
Cardio: only had time for jump rope
12/31/08 Last Workout of Year……Time for the 09 Transformation
Did Cardio on the elliptical 1 hour, did a mixture of abs,back work , and finished with 35 minutes of yoga with nicole…..HAPPY NEW YEAR
