2/26 2/25

Back/Shoulders 2/26

Lat Pull Down- 160 x 6, 160 x 6/d

T-bar Row- 100 x 10, 105 x 10, 107.5 x 10

Rope Pressdown - 130 x 12, 140 x 10

DB Shoulder Press- 55 x 8, 55 x 8, x 8

Seated Lateral Raise- 30 x 10, 30 x 12, 30 x 10ss
Front Raise- 15 x 10, 20 x 8, 15 x 10

Chest/Arms 2/25

BB Bench- 185 x 5, 195 x 5, 200 x 4 (no spotter today)

DB Press- 70s x 10, 70s x 8, 70s x 6

DB Fly- 40s x 12, 45s x 10

Preacher Curl- 90 x 10, 90 x 10/dss
Rope Pressdown- 70 x 12, 80 x 8/d

Hammer Curl- 50lbs + bar (not bb) x 12, " " x 10
Dips- 12, 12

I just found about 2 typos in the last post I think. So if it looks wrong it probably is.

2/20 2/23 2/24

2/24 Legs
Leg ext.- 170 x 10, 190 x 10, 180 x 10 (another trainer told me a different way to point my toes which lowered the weight b/c it was new)

Squat(ATG)- 225 x 5, 235 x 5, 235 x 5

Leg Curl- 150 x 10, 170 x 6/D

Bar Lunge- 145 x 16, 145 x 16

Calf Raise- 185 x 20, 185 x 20, 185 x 20

Back/Shoulders 2/23

Lat Pull Down- 160 x 6, 170 x 6/d

T-bar Row- 100 x 10, 105 x 10, 105 x 10

Rope Pressdown - 120 x 12, 130 x 10

DB Shoulder Press- 55 x 6, 55 x 6

Seated Lateral Raise- 30 x 10, 30 x 10, 30 x 10ss
Front Raise- 15 x 10, 15 x 10, 15 x 10


Chest/Arms 2/20
BB Bench- 185 x 5, 105 x 5, 195 x 3 (no spotter today)

DB Press- 80s x 4, 70s x 10, 70s x 8

DB Fly- 40s x 12, 45s x 10

Preacher Curl- 90 x 10, 90 x 10/d

Rope Pressdown- 70 x 12, 20 x 12/d

Hammer Curl- 50lbs + bar (not bb) x 12, " " x 12, " " x 10ss
Dips- 12, 12, 15

Did you get my e-mail about over the weekend?

2/19 Legs

Leg ext.- 170 x 10, 180 x 10, 190 x 10

Squat(ATG)- 225 x 5, 235 x 5, 245 x 5

Leg Curl- 160 x 6, 180 x 6/D

Bar Lunge- 145 x 16, 150 x 16

Calf Raise- 185 x 20, 205 x 20, 205 x 20

Felt good today, not starving the whole day and had good energy (probably because I got a nice nap in 4th block >.<) Did steady rate cardio yesterday and I have a basketball game saturday for more cardio

2/17 Back/Shoulders

Lat Pull Down- 15\40 x 6, 150 x 6/d

T-bar Row- 100 x 10, 105 x 10, 105 x 10

Rope Pressdown - 130 x 10, 130 x 10

DB Shoulder Press- 55 x 6, 60 x 6, 60 x 4 (I should be able to do the 65s soon but I probably won'y be able to get them up to even do the set)

Front Raise- 15 x 10, 15 x 10
Seated Lateral Raise- 25 x 6, 25 x 6

Abs- 25 x 20, 25 x 20, 25 x 20, 25 x 20

2/16 Chest/Arms

BB Bench- 205 x 4, 195 x 5, 185 x 5

DB Press- 70s x 8.5, 65s x 10, 65s x 8

DB Fly- 35s x 12, 35s x 12

Preacher Curl- 90 x 10, 80 x 10/d

Rope Pressdown- 70 x 10, 70 x 10

Hammer Curl- 40lbs + bar x 12, " " x 12ss
Dips- 12, 12

I was feeling weak going into this workout but it wasn't to bad. Also Saturday was v-tines day so couldn't get to workout around the gf :/ Then sunday I had to work 2 different jobs all day. Today I had a bball 3v3 tourny all day so thats my HIIT for this week.

2/10 2/11 2/13

2/13 Legs
Leg ext.- 160 x 10, 170 x 10, 180 x 10

Squat(ATG)- 225 x 5, 230 x 5, 230 x 5

Leg Curl- 160 x 6, 180 x 6/D

Bar Lunge- 135 x 16, 145 x 16

Calf Raise- 185 x 20, 185 x 20, 185 x 20

Back/Shoulders 2/11

Lat Pull Down- 150 x 6, 150 x 6/d

T-bar Row- 100 x 10, 105 x 10, 100 x 10

Rope Pressdown - 120 x 12, 130 x 10

DB Shoulder Press- 50 x 6, 55 x 6, 50 x 6

Front Raise- 15 x 10, 20 x 10, 15 x 10
Seated Lateral Raise- 25 x 6, 20 x 6, 25 x 6

2/10 Chest/Arms

BB Bench- 185 x 5, 195 x 5, 205 x 4

DB Press- 80s x 10, 70s x 10, 70s x 8

DB Fly- 40s x 10, 40s x 10

Preacher Curl- 90 x 10, 90 x 10/d ss
Rope Pressdown- 70 x 10, 75 x 10

Hammer Curl- 40lbs + bar (not bb) x 12, " " x 12, " " x 10ss
Dips- 12, 12, 10

Legs 2/9

Leg ext.- 160 x 10, 170 x 10, 180 x 10

Squat(ATG)- 225 x 5, 225 x 5, 225 x 5

Leg Curl- 150 x 6, 170 x 6/D

Bar Lunge- 135 x 16, 140 x 16

Calf Raise- 160 x 20, 160 x 20, 160 x 20

2/3 Chest/arms

BB Bench- 225 x 4(spot help on 4th), 205 x 5, 210 x 4

DB Press- 70s x 10, 70s x 10, 70s x 10

DB Fly- 40s x 10, 45s x 10

Preacher Curl- 90 x 10, 80 x 10/d

Rope Pressdown- 70 x 10, 75 x 10

Hammer Curl- 40lbs + bar (not bb) x 10, " " x 10, " " x 10ss
Dips- 15, 12, 12

Leg ext.- 150 x 10, 160 x 10, 180 x 10

Squat(ATG)- 225 x 5, 245 x 3.5, 225 x 5

Leg Curl- 150 x 8, 170 x 6, 170 x 6/d

Bar Lunge- 135 x 16, 135 x 16

Calf Raise- 135 x 20, 135 x 25, 135 x 26