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Back, Bi’s, & Tri’s 1/4/09

January 5, 2009

It felt great to sleep in a little longer this morning!! I made it to the gym around 10:30 or so! Today was a decent day, was dragging a bit, but got it done. I need to get my water intake up…..being dehydrated is getting the best of me!!

I got all my info to start my new plan on tomorrow!! I’ll be in Wal-Mart bright and early b/c I need a digital food scale….I have the regular food scale w/ the needle! Pretty excited and the plan looks good! No more 12:50AM posts…I need to get in bed earlier! I got alot to work on!!!!

Todays workout:

Lat Pulldown
Single Arm Cable Row
Straight Arm Pulldown
Wide Grip Cable Row (Hammer)
Close Grip Lat Pulldown

DB Curl
BB Curl

Cable Kickbacks
Overhead Press

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Leggggggggggggs, 1st Day of the YEAR!!!

January 1, 2009

First day of the year!! I woke up in a good mood! Made it to the gym a little late but due to the Holiday the morning crowd was still there. I hit legs …..wasn’t really feeling it…I had my first meal at 6am then went back to sleep…had a protein shake for my 2nd meal but it wasn’t enough b/c half way through my leg workout I was starving!

Stiff Legs 4×25
Single Leg-Leg Press 4×15
Walking Lunges 4×30
Leg Extensions 4×15
Standing Leg Curls 4×15

I should have done my usual reverse hack squats and abductor/adductor but was too hungry!!

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Delts & Chest!!, Final W/o for 2008!!!! 12/31

January 1, 2009

I was back in the gym and ready to rock’n roll today!! I’m really enjoying this 3 day split…feels good to know that I’ll hit every muscle group by Thursday and have 2 days left to do extras on Friday and Saturday!!

Today’s gym climate was quite interesting! The New Year Resolution ppl are still there trying to get in the groove!! Hope they can stick it out!!!!

Workout for today was great….I don’t know what it is about cables but they always set my delts on fire….more so than any machine or DB!

DELTS
DB Front Lat Raise 3×15 (Triset/Warm-up)
DB Side Lat Raise 3×15
DB Military Press 3×15

Rear Delt on Pec Machine 4×15

1 Arm Side Lat Raise- Cable 3×15 (Triset)
1 Arm Military Press- Cable 3×15
1 Front Lat Raise- Cable 3×15

CHEST
Standing - Cable Chest Press 3×15 (Superset)
Standing - Cable Pec Flys 3×15

Incline Press 3×15

That’s all for today!! Will start off my new year w/ LEGS!!! What away to start the New Year!!!!! Let’s get psyched!!!! 2009 Here I come!!!!!!

HAPPY NEW YEAR!!!
GOOD THINGS TO COME IN 2009!!!!!!!!!!!!!!!

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Back, Bi’s, & Tri’s 12/29/08

December 29, 2008

Made it to the gym by 10:30AM….not due to any fault of my own…had a busy weekend at work and I was up at 6AM keying in dictation from my cases! Was hoping to be done by 8AM, but had more than I thought.
Once I got to the gym, to my surprised it was unusually crowded. In fact too crowded for a Monday morning….well, looks like the New Years’ Resolution crowd has arrived. I wish them the best of luck….but I sure will be glad when they get out of my way!!

Lat Pulldown 2×25, 4×12
DB Row 4×12
Straight Arm Pulldown 4×12
Close Grip Lat Pulldown 4×12

1 Arm Cable Kickback 4×15
DB Overhead Extension 4×15

1 Arm Cable Bicep Curl 4×12
BB Bicep Curl 4×12

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Delts & Chest, Xmas Eve!!!!

December 24, 2008

Finally, I made it to the gym by 9am!! That’s a record for me….I haven’t been to the gym that early in months. I’m ahead of the game so all I have left this week is legs…so I’ll get that done on Friday.

Delts
DB Front Lat Raise 3×12 (Warm-up/triset)
DB Side Lat Raise 3×12
DB Military Press 3×12

Cable Side Lat Raise 4×15 (Superset)
Cable 1-Arm Military Press 4×15

Rear Delt on Pec Machine 4×15
Cable 1-Arm Front Lat Raise 4×15

Chest
DB Press 4×15 (Superset)
DB Pec Flys 4×15

Incline Press 4×15

Seated Cable Press 4×15

That’s it for today!!

Merry Christmas everybody!!!!

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Back, Bi’s, & Tri’s 12/23

December 23, 2008

I had to play catch-up today due to missing yesterday! It wasn’t a total lost of a day….I painted for 4 hrs. which I realized to be a challenging workout in itself….physically and mentally!!!! Talk about being patient and staying in the lines…….and my shoulder was killing me by the time I was finished due to all the rolling!!!!

Here’s today’s workout…..felt pretty good. I’m not lifting super heavy…keeping it at reps of 12. So I really have to go nice and slow and hold the contraction to get a good burn!

Lat Pulldown 2×25, 3×12
1 Arm Cable Row, 4×12
Close Grip Pulldwon, 4×12—-> this is a killer, this is a new move for me…did this for the first time last week.
Straight Arm Pulldown 4×12

DB Bicep Curl 3×12 (Superset)
DB Overhead Extension 3×12

Bicep Cable Curl 3×12 (Superset)
1 Arm Cable Kickbacks 3×12

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Legggggs, 12/17

December 17, 2008

Had a good leg workout….was more tired than usual and starving so I didn’t stay long enough to stretch…other than that all is well on this end! Oh, and diet is good!

Stiff Legs 4×25
Reverse Hack Squats 4×15
Walking lunges 4×30
Standing Leg Curl 4×15
Leg Extension 4×15
Hip Adductor 4×25

__________________

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Back,Bi’s, and Tri’s 12/16/08

December 16, 2008

I lied…didn’t train legs like I had planned. I went to the gym and just wasn’t feeling it. So, I proceeded to do back, bi’s, and tri’s!!! I’ve always enjoyed training back so I was able to get a good workout in.

Lat Pulldown 2×25 (warm-up)
1 Arm Cable Row 4×15
1 Arm Hi Row (Hammer) 2×15, 2×12
Straight Arm Pulldown 4×12
Close Grip Pulldown 4×12

DB Bicep Curl 3×15 (superset)
DB Overhead Tri Extension 3×15

Bicep Cable Curl 3×15
1 Arm Kickbacks-Cable 3×15

That’s it for today…..will try to mentally prepare myself again and hit legs tomorroW!!!

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Delts, 12/15

December 15, 2008

I started off my week w/ a great delt workout!! I did all cables and my delts were on fire…dunno what it is, but cables work sets my delts on fire like nothing else!!

I’m off tomorrow so if all goes well I plan to do legs in the AM and back in the PM.

DB Front Lat Raise 2×15 (Triset/Warm-up)
DB Side Lat Raise 2×15
DB Military Press 2×15

1 Arm Cable Side Lat Raise 3×12 (Superset)
1 Arm Cable Military Press 3×12

1 Arm Cable Front Lat Raise 3×12 (Superset)
1 Arm Cable Rear Delt 3×12

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Chest/Lite Bi’s & Tri’s, 12/11

December 11, 2008

Here I am 4 days later and I’m feeling a lot better!! Happy to feel motivated again…just hope I can maintain this mood!! Today was wrap-up day….not sure if I’ll get back in on Fri & Sat so figure I’d finish up everything today. I have to take out my braids tomorrow which will be an allllll day affair!! Then getting them put right back in on Sat. which is an another allllll day affair!!!

Bench Press (warm-up) 4×25
Incline Press 4×15
Pec Flyes 4×15
Cable Press 4×15

1 Arm Cable Kickbacks 4×15 (Superset)
Cable Bicep Curls 4×15

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