Vision, Dedication & Sacrifice

went and got adjusted today, back/hip is starting to feel better!  Oh BTW I did get a new car!!  YAY!!

Highest weight until failure
incline press 25#
push ups on ball
single arm shoulder press 30#
incline rear delt raises 10# (still same weight but able to do more w/ less fatigue)
tri kickback 15#
front raise 10#
overhead tri ext 70# (yay I got 70# today finally, wasnt wimpy today)

walked 20 min on tready… legs didnt feel very sore (but now at 10pm tonight they do after yesterdays workout!)

Had to play catch up on my workouts, so I split my pull/legs on sun morn and sun evening.
Highest weight until failure

power squat 300#
hack squat 280@
split squat on smith mach. 90#
kneeling single leg curl 50#
toe raise 130#
hypers 25#

single arm cable lat pull down  90#
single arm cable row 70#
DB row 40#
cable flyes 30#
pronated curl 35#
conc. curl 20#

Sorry that I havent posted this past weeks workouts.  My job has been a little busy (gotsa make my clients happy and satisfied), doing taxes (self employed…. yucky tax time), fixing my credit report…grrrrr….. and fishing to buy a new car (cuz mine is taking a crap after 12 long years!).  But I have got my workouts in, also seeing the chiropractor 2x/week, and I also spent a nice night at a bed and breakfast (amazing food but I need to hit the gym because they really dont cater to dieters!).  Even though I havent journaled I have made some personal bests in my leg presses @ 300 lbs, my DB rows @ 40lbs, and single arm shoulder DB press @ 30 lbs.  Keep on watching… I promise to keep my journal to date!

Highest weight until failure

incline DB press 25#

single arm DB shoulder press  30#

DB bench press 25#

tri DB kickback 15#

high pulley rear delt rows 70#

tri overhead ext 60# (tried 70# but they were allready fatigued…)

leaning side raise 15# (yowza….)

walked 10 min on tready…. my penguin calves were killer

decline leg raises, ab planks

highest weight until failure

squat (also hack mach.)  280#

single leg press 90#

smith machine split squat 75# plus bar

weighted donkey kicks 85#

knealing single leg curl 40#

standing calf raise mach.  125#  ( OMG!!  3 days later I am still walking like a penguin)

stretched

highest weight until failure

single arm DB row 35#

single arm lat pulldown 70#

single arm cable row 70#

v-up    plate # 14

cable preacher curl   plate # 4

DB curl  20#

decline flyes 10#

Only did 40 min tready long slow distance 4-4.5mph at various inclines.  Wanted to do some HIIT but my legs were still sore…….

highest weight until failure

incline DB press 25#

single arm shoulder press 25#

rear delt incline raise 10#

tri pushdown (rope) 60#

cable crossover 30# each side

leaning side arm raise 15#

 busy day with clients, no time for cardio. 

I also went to the chiropractor for this hip pain I have been experiencing.  Realized that the curvature in my spine is sublaxed (nonexistant).  I now understand why my right side in most of my workouts seem weaker (due to the misaligned vertebrae).  SO I am sore, a slight head ache too. I return to him tomorrow to make a therapy protocol, much like what I do with my clients! 

Highest weight until failure

smith machine split squat 70#(plus bar)

power squat machine(also can be used for hacks) 270#

leg press(narrow stance) 280#

lying single leg curls (my hammies felt shot at this point: R hammie fatigued quicker….hmmmmm)  35#

butt blaster machine: 85#

standing calf raises 100#

10 min walking on tready @ 4mph…. stretched

highest weight until failure

one arm DB row 35#

assisted pull up: plate#15

low cable row 70#

DB reverse flyes on incline 8#

cable curls 35#

pronated curl 30#

schedule did not permit time to do cardio today