Mandy’s Workout Journal

1. Pull Ups: 3 sets (12, 12, 10 reps)

2.  Medium Grip Lat Pulls: 7 working sets, 1 warmup (70×15, 90×12, 110×8, 130×6, 150×4, 130×6, 110×6, 90×8)

3. Row Machine: 4 sets, This machine was no good– couldn’t reach the handles.

4. Close Grip Lat Pulls: 4 sets (90×10, 110×8, 120×6, 100×8)

5. Standing Cable Rows: Experimental exercise, used the rope and ~ 70lbs.  Focused on upper / rhomboid / trap contraction similar to low-row hammer strength machine.

6. Assisted Pull Ups (Wider Grip): 4 sets of 10, 85lbs of help

Leg Workout

Warm-up consisted of some choreography work in the fitness room, some tumbling passes and several jumps. I also stretched for about 10 minutes prior to doing my upper body warm up set.

1. Squat Press Machine

(1 Plate) 45lbs per side x 15 reps (warm up)

(3 Plates) 135lbs per side x 10 reps

(4 Plates)  180lbs per side x 10 reps

(4 Plates)  180lbs per side x 8 reps

(3 Plates) 135lbs per side x 10 reps

(3 Plates) 135lbs per side x 10 reps

(2 Plates) 90bs per side x 10 reps

(2 Plates) 90bs per side x 10 reps

2. Stiff Leg Deadlift (Olympic Bar)

45lbs x 15 reps

65lbs x 12 reps

65lbs x 12 reps

65lbs x 12 reps

3. Magnum Leg Extension Machine

37.5lbs x 15 reps (warm up)
50lbs x 12 reps

50lbs x 10 reps

50lbs x 10 reps

4. Cybex Leg Curl Machine

30lbs x 15 reps (warm up)

50lbs x 10 reps

50lbs x 10 reps

Shoulders

1. Dumbbell Lateral Raises (form: keep shoulders, arms, torso all in same plane.  Stop motion at 90′ angle between torso and elbow, turn wrists towards ground, grip weight loosely)

12.5lbs x 12 reps x 4 sets

2. Dumbbell Shrugs (watch form carefully to avoid pulling at thoracic spine ligaments)

20lbs x 15 reps x 4 sets*

*Next week, try increasing weight to 25lbs.

3. Dumbell Front Raises (half reps overhand, half underhand)

7.5lbs x 14 reps (Doubles)

10lbs x 14 reps (Doubles)

12.4lbs x 12 reps (Doubles) x 2 sets

4. Seated Military Press (use hammer strength or cybex machine next week for these)

45lbs x 12 reps x 4 sets

5. Cable Rear Delts

15lbs x 12 reps x 4 sets

6. Bent Over Lateral Raises (Rear Delts)

7.5lbs x 12 reps x 4 sets

7. Incline Dumbbell Front Raises (experimental exercise, watch form carefully for 90′ point, underhand form)

7.5lbs x 12 reps x 3 sets

1. Flat Bench Press

85lbs x 10 reps

135lbs x 5 reps (no spotter)

135lbs x 4 reps (no spotter)

115lbs x 8 reps

2. Incline Dumbbell Press

20lbs x 8 reps

25lbs x 8 reps

20lbs x 10 reps

20lbs x 10 reps

3. Cable Flys: (used small stacks)

20lbs x 15 reps

30lbs x 8 reps

25lbs x 10 reps

25lbs x  10 reps

4. Decline Bench Press

115lbs x 8 reps

115lbs x 8 reps

* Failure, no more reps *

1. Incline EZ Bar Tricep Press

40lbs x 10 reps

40lbs x 8 reps

40lbs x 10 reps

2. Dumbbell Kickbacks

12.5lbs x 12 reps

7.5lbs x 12 reps

12.5lbs x 12 reps

3. Cable / Rope Pressdowns

40lbs x 12 reps x 4 sets

4. Bench Dips

12 reps x 3 sets

1. Close Grip (Black Handles) Pull Ups:

7 reps x 4 sets

2. Wide Grip Lat Pulls:

70lbs x 12 reps

100lbs x 10 reps

115lbs x 4 reps

100lbs x 8 reps

70lbs x 12 reps

2. Isolateral Row (Hammer Strength):

25lbs x 15 reps

35lbs x 12 reps

45lbs x 12 reps

55lbs x 12 reps

65lbs x 8 reps

3. Dual Axis / Close Grip Lat Pull Machine (Cybex):

70lbs x 15 reps

110lbs x 12 reps

130lbs x 10 reps

150lbs x 8 reps

170lbs x 7 reps

3. Isolateral Low Row Machine (Hammer Strength):

25lbs x 10-12 reps x 4 sets

4. Bent Over Dumbbell Lateral Raises:

7.5lbs x 10 reps x 4 sets

5. Dumbbell Shrugs:

25lbs x reps to failure x 4 sets

Chest Workout

Wednesday, March 18, 2009

1. Flat Bench Press (85lbs- 10 rep; 115lbs- 10 rep; 135lbs- 7reps): 7 sets total/pyramid

2.  Dumbbell Flat Bench Press (20lbs, 30lbs, 40lbs; 8-10 reps)

3. Cable Flyes (10lbs, 20lbs; 10 reps) 4 sets

4. Flat Press Machine (55, 75, 85lbs; 10 reps) 4 sets

Shoulder + Bicep Workout

Tuesday, March 17, 2009

1. Dumbbell Lateral Raises (12.5lbs, 15lbs - 10, 8 reps): 2 sets each, 4 total

2.  Dumbbell Bicep Curls (30lbs, 25lbs, 20lbs - 4, 6, 8 reps): 1 pyramid

3. Dumbbell Shrugs (20lbs - 15 reps): 4 sets

4. Olympic Barbell Curls (65lbs, 60lbs, 55lbs - 8, 8, 8 reps): 3 sets + warmup set

5. Dumbbell Front Raises (12.5, 15lbs - 5 reps underhanded + 5 reps overhanded): 4 sets

6. Dumbbell Concentration Curls (15lbs - reps to failure): 4 sets

7. Dumbell Rear Delt Side Raises (15lbs - reps to failure): 4 sets

8. Close Grip Pull Ups (unassisted, 15 reps): 1 set

Notes: Attempted a few overhead press type exercises (i.e– standing barbell O/H press and seated Arnold Press, however, there was noticable strain on my thoracic spine ligaments… so I left those alone.  Also felt a bit of discomfort performing B/O lateral raises with 7.5lb dumbells.  The extension needs to be extremely controlled and stopped before engaging traps to avoid injury.

Shoulders + Biceps was not a good combination (as I expected).  I had intended shoulders for yesterday (Monday) but was forced to take a rest day, thus, I combined yesterday’s and today’s workout.

Back Day

Friday, March 12, 2009

1. Close Grip Pull Ups (12 reps); 3 sets
2. One Armed Cable Rows (50lbs; 12-15 reps); 3 sets - Increase weight on these next time

3. Moderately Wide Grip Lat Pull Downs (Pyramid: 60, 80, 100, 120, 80; 6-10 reps); 5 sets

4. High Row Hammer Strength Machine (50lbs each arm; 10-12 reps); 3 sets - Preferred doing these one arm at a time, isolateral machine.

5. Dumbbell Shrugs (12.5lbs, 20lbs, 25lbs; 10-20 reps); 3 sets - Careful with form to avoid flaring up thoracic ligaments, 25lb set was pushing it… stick with 20’s to maintain best form.

6. Cybex Close Grip Selectorized Machine (Pyramid: 70, 110, 130, 110, 70; 6-12 reps) 5 sets - This is an excellent machine… sit as far back on the seat as possible to keep the weight in the right plane.

7. Ultra Wide Grip Assisted Pull Ups (experimented with various weights, 12-16 assist) - These need to be done very carefully, they are very tough on thoracic spine.  Perhaps try something behind the neck next time…

8. Hammer Strengh Low Row (20lbs each arm; 8-10 reps) - My back was too inflammed to go past 1 set of these.  Try them earlier next time.

Thursday, March 12, 2009

Leg Day

1. Bench Step Ups (10 reps per leg consecutive; 20lb dumbbells in each hand); 3 sets

2. Hack Squat Machine (25lb plates each side; 10-12 reps; keep feet high, shoulder width drive through heels); 4 sets

3. White Leg Press Machine (100lbs each side; 10-12 reps; keep feet high, greater than shoulder width, hits outer quads); 4 sets

4. Lying Leg Curl Machine (2 sets 50lbs; 2 sets 30lbs; 10-12 reps each set; height adjustment 2.5)

5. Front Squat Machine (45lbs each side; 10-12 reps; more narrow stance, keep feet high, heavy on glutes); 4 sets

6. Leg Extension Machine (50lbs; 10-12 reps; keep knees closer, focus on quads and not swinging weight up); 4 sets

Notes: knees a little tender post workout.  Did 5 or so backhandsprings after leg workout and ~10 toe touch jumps and stretches. Next time, pick up speed, be careful to not over extend knees especially on squat machines. Save calves for next workout.