Arms – 3/11/09

I had to lift after class today, not my favorite thing to do because I seem to not have as much energy

45 minute spin class

lateral raises 15-12-10 (supersets) db bicep curls 17.5, overhead db tricep extension 17.5, dips, abs

I did about 4 circuits here all reps were 15+

Cable shoulder press standing, to single arm tricep extension on a cable, to rope hammer curls on a cable

same here, did 2 sets 15+reps.  

had to go…. too hungry….too much time in the gym already!

Chest/back – 3/10/09

Today was a tough one, body felt a little off, but I got it done! This log is mostly for me, so sorry if it doesn’t make sense. Just thought I would share!

(started with 15 minutes of cardio – ended with 30 mins cardio)

Decline Bench – 95 x 12, 125 x 8, 125 x 8, 95 x 12 with supersets of assisted pullups at 40/50 lbs sets of 12-15 reps

incline bench with dumbbells 37.5 x 12, dropsets 45-37.5-25, then 45-37.5-20 with supersets of rev grip low row 50 lbs 12 to 15 reps

cable low row superset with push ups (on bench) high reps 15 plus lower weights (25-30)

Legs – 3/9/09

Here is my leg workout 3/9/09

Squats 

135 – 15 reps, to jump squats (20 alternating wide and narrow jumps)

225 – uh, yeah! got about 6, range was a little limited, can you imagine!, again followed by the same 20 jump squats (almost puked )

205 – range was a little better, got 6 again, same jump squats

185 – did about 8, then dropped to 95 got my range back and went to failure (failure for me in this case is just when my form breaks, that saves my back), same 20 jump squats.  i think i did puke a little in my mouth – PERFECTION!

leg extension & leg curls, supersets of each, drop-sets of each.  starting with leg extensions (110, 90, 70) then curls (85, 70, 55).  I did as many as I could at each weight.  

off to Teach my spin class – 45 mins!

…..and for those of you why say that leg extensions and curls are not “functional” my legs still function!  ;-)