Vision, Dedication & Sacrifice

3/29/07

Highest weight until failure

Hack Squat 390# inc in weight

Power squat 390# inc in weight

smith machine split squat 100# plus bar… inc in reps

RDLs (pre plated ez bar) 110#

Kneeling leg curls 70#

seated toe raise 85#

leg ext 110# (last set dropset)

3/30/07

Incline press DB 30#

single DB shoulder press 35# inc in weight

ez bar press behind the head 55#

seated front raise DB 10#

leaning side reaise 15#

rear delt cable row 60#

overhead tricep ext 60#

skull crusher 30#

DANG I felt like an ole woman getting out of bed this morning.  Everything is sore….. get a few bruises on my tush from my massage!  Oh but my glutes feel better!!!

Highest weight, until failure

T-Bar row plate loaded (HOW much does the dang bar weigh anyways???) plus 35#  The t-bar row machine in my gym is the one where your suspended in air and on a chest pad (OUCH!!) Makes it uncomfortable in the rib cage…..

Hammer grip wide lat pulldown 100#

hanging shrugs (isolates lats) no weight

seated close grip cable row 85#

straight arm lat push down 35# (first time I did these…. they are harder than I thought!!)

ez bar curl 50#

rear DB flyes 10#

conc. curl on preacher bench 20# (rotating at top of movement)

10 Min on tready, abs, stretched

Ha!  Even though I didnt feel that my Leg workout was as productive and intense as I thought, I am quite sore.  Sunday 3/25/07 was beginning of week 8 with Emma-Leigh.  Sunday 4/1/07 will begin week 9, which will be my rest and recovery week (poor muscles) before we embark on a new, more intense workout routine… So I will probably be in constant state of DOMS.  Just another reason to get more massages

Highest weight until failure

Incline DB press 30# increse in reps

single DB shoulder press 25# increase in reps by half

BB overhead press 50#

DB push ups 4×6

overhead cable ext 60# increse in reps

rear delt cable row 60#

seated lateral raise 10#

seated front raise 10#

DB skull crusher 30#

Delts were shot after this workout…..!!!

Had our first softball practice this morning for my co-ed team….YAY!!  While at the gym, my stomach was getting upset…. which was affecting the intensity of my leg workout….grrrrrrr……

Highest weight, until failure

Power Squat 360# increase in reps today!!

Hack squat 360# increase in reps!!

smith machine split squat 100# plus bar (glute focus) increase in reps!!

kneeling leg curl 70# (my hams must of been fatigued because I couldnt squeeze too many reps at 70# so I had to back it off to 50# so I could rep it out)

seated calf raise 80# (increase in weight)

Ticked after workout today….. didnt feel pumped like I ususally do after my leg workout… was kinda grouchy… LOL…..

Put in a few new exercises in todays back workout (2 days later I am still sore!!)  I had watched an episode(episode 50) of the Fit SHow that had an awesome back workout in it. 

Highest weight, until failure

T-Bar row (plate loaded) I am not sure how much the actual bar weighs, but it was decently heavy…..   but I added 25#

wide grip lat pulldown(exaggerated lean backward) 100#

close grip seated cable row (exaggerated lean backwards, handles to belly button on positive)  85#

single arm lat pulldown (narrow hammer grip) 90#

ez bar curls 40#

DB conc. curl on preacher bench 20#

reverse DB flyes 10#

VAMPED cardio today

25 min step mill @ 75-85%MHR

10 min tready @ 4 mph 7% incline

25 min arc trainer @ 75-85% MHR

5 min cooldown

bosu abs 

 I Killed 700 cals in my workout Today!!!!!!

Highest weight until failure

incline DB press 30#

single shoulder DB press 30#

lateral DB raises 15#

leaning front DB delt raise 15#

push ups (gripping 2 DB’s, hammer grip)

tricep DB kickbacks 15#

cable rear delt row 60#

cable tricep pushdown 60#

Treadmill 20 min (2 min @ 6.5 mph/ 2 min 4 mph @ 7% incline) repeat

Highest weight until failure

power squat 360#

hack squat 360#

leg press (mod stance toes rotated out, pelvis tilted up) 270#

Deadlift 110#

kneeling leg curl 70#

seated toe press (plate loaded) 70#

Pelvic tilts on bosu (glutes)

some pilates glute movements

tready 10 min @ various inclines 4mph

cable one arm pulldown 90#

cable row (low pulley, rope attachment) 90#

DB row 45#

cable preacher curl 55# (increase!!)

pronated BB curl 30#  increase in reps

DB bent over flyes 10#

My last few back workouts I have added in some rotator cuff work while on a balance ball (not bosu).  Using no weight, but instead just holding these movements until they fail.