You can follow my workouts at :

http://scivation.com/forums/showthread.php?t=985

Warm-up sets not included:

SS:
DB military press 45’sX 10, 8, 6, 6 bleh
BB Shrug 4 sets 190X6

SS:
DB side lateral 4 sets 25’sX6
DB Shrug 70’sX6,8,8,8 (Rammstein came on, good for a few more reps )

SS:
Rear delt DB flye 4 sets 25’sX8
prone shrug 45’sX10, 10, 50’sX8, 8

SS:
decline crunches 20, 20, 15, 15
back ext 20, 20, 16, 15 low back fried

SS:
leg raise to reverse curl 4 sets 15
russian twists on swiss ball 10/side, 3 sets 12/side

Abs were a chore…but then "Bodies" by Vrenna came on, played it 3 times in a row to get through them ,lol.

Did 30 minutes gluteal on elliptical

warm-up 3 minutes treadmill, so hyper i broke into a run in the middle..

Not including warm-up sets..

SS:
Squats 225X6 for 4 sets
DB SLDL 75’sX8, 3 sets 80’sX8 we just keep going up and I just keep doing it, lol

SS:
Leg Press 540X6,6,6 and 8 whoo hoo I knew it was the last set!
Lying DB leg Curls 4 sets 50X8

SS:
Leg ext 160X6,6,8,8 Brian brought up a female bb who I might compete against, suddenly got more reps, lol.
Seated Leg Curl 140X8, hip okay, 160X6 3 sets

SS: to save time

Seated calf 125X8 4 sets
Standing calf 180X8, 220X8 for 3 sets
Got them all !!!

30 minutes cross country on elliptical…felt really strong and good today. A** already getting sore, lol and calves are swollen feeling.

Leg day is like a battle that you crawl out of, battered and sweaty but laughing because you survived, lol. I f***ing love leg day

Not including warm-ups sets

3 min warm-up elliptical

SS:
BB curls (ez curl bar) 4 sets 65X6
close grip bench 140X10, 150X7, 6, 6

SS:
DB curl 30’sX7, 7, 6, 6
skullcrushers 65X7, 8, 7, 8 I am sensing a pattern, lol

SS:
Cable curl (had to use a diff handle today..) 80X8, 7, 7, 6
Tri pressdown w/rope 100X8, 8, 8, 7

SS:
DB suitcase handles 20’sX15, 12
BB wrist curls 45X15, 12

My forearms get so pumped and tight from everything else and they are big enough, so I am not adding sets to them, they were burnt out.

30 min gluteal program on elliptical afterwards - grrrr. It is getting hard to drive my heart rate up and keep it up (which is a good fitness indicator, but sucks because i have to work harder!!!)

Decided today while doing cardio that maybe it is time to get back into martial arts and that I also need to take some Continuing Ed courses…

Warm-up 3 min on elliptical

I am not including the warm-up sets, I did some warm-ups for deadlifts, bent-over rows and bench..

Deadlift 4 sets 215X8

SS:
Bent-over Rows 155X7, 6, 8 , 6 I have no idea where that 8 came from, lol
Bench press 4 sets 165X6

SS:
Lat Pulldown WG 4 sets 140X6
DB incline press 55’sX10, 7, 7, 5 this is where I hit the wall..

SS:
Seated cable row 130X7, 6, 8?, 7
Pec dec flye 120X 8 , 8, 8, 7

Really didn’t know if i would make it through cardio, lol but i just got on and did it. 10 minutes treadmil, 20 minutes elliptical.

Sunday - day of rest! Hurray!

Did my half hour of cardio before my workout because I didn’t eat/drink before my bodycomp, so I wanted time for the vaso and xtend to kick in…also didn’t want to have to do it after, lol….

SS:
DB military press 40’sX10, 45’sX7, 45’sX7
BB shrug 185X8, 190X6, 190X6

SS:
DB side lateral 20’sX10, 20’sX10, 25’sX6
DB shrug 65’sX8, 70’sX6, 70’sX6

SS:
rear delt flye 25’sX 10, 8, 8
prone shrug 45’sX8, 10, 10

SS:
decline crunch 20, 20, 15
back ext 15, 15, 20 (what?)

SS:
leg raise to reverse curl 3 sets 15
russian twists 3 sets 12 per side

Okay, I have been cool and collected but in my head that annoying judge from "So you think you can dance" is yelling like crazy and I might just do a little dance later 10 pounds of fat in 2 weeks!!!!!!!!!!!!!!!4 pounds of mass!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!! *insert sh*t eating grin here*

Warm-up 3 min treadmill

I am not including the warm-up sets today..
SS:
Squats 3 sest 225X6 these seemed really tough today!
SLDL DB’s 75’sX10, 75’sX10, 80’sX8

SS:
Leg Press 450X8, 540X7, 540X7
Lying leg curl DB 45X8, 50X8, 50X8

SS:
Leg ext 120X10, 140X8, 160X8 got fiesty!
Seated leg curl 120X10, 140X8, 160X6 not fiesty!lol

Standing calf raise 180X10, 200X8, 220X6
Seated calf raise 115X10, 125X8, 125X8

Followed up with 30 min cross country program on elliptical.

getting my body comp done tomorrow…

Warm-up..mopped kitchen floor..

15 minutes HIIT (15 sec fast as I can up and down on step, 45sec stepping slow or side step for recovery) followed by 15 minutes regular stepping and floor movement. The funniest thing is my daughter and her friend coming upstairs to see what the heck the noise was (during the high intervals, lol). Sounded like a herd of wildebeasts…they thought maybe I was upstairs doing Dance, dance revolution all by myself, lol.

Oh - and the combination of vanilla whey and Cherry Pomegranate Crystal Lite is the BOMB!!!! Has to be ice cold, though!