Oops missed a day…
Tuesday 7/17/18
Leg Press 2 @ 100lbs 3 @ 120lbs I know I can push myself to 140lbs 5x5 next time.
Glute Machine 5x5 @ 38lbs
Wednesday 7/18/18
Abs 5x5 @ 65lbs straight, 5x5 @ 65lbs right, 5x5 @ 65lbs.
Deltoid Raise 2 @ 20lbs 3 @ 10lbs
Spin Class.
I didn’t do my best at spin my legs were wiped out from yesterday.
don’t do full intensity cardio every single day and what do you mean you did 2 sets with 100 and 3 sets with 120?
finish off with whatever you prefer always try and do the same leg press so we can track it nice and smoothly.
I was able to to start at 100lbs and move up. Like I said I probably could have done even more–Saturday when it comes around again I will.
we need to do your push before that I think you skipped that one.
My rest day is almost behind me and I’m already looking forward to tomorrow’s session. I’m going as heavy as I can and I’ll be there bright and early
olympic squat 3 sets of 10 @ 177 lbs
add 5 lbs next time
Friday 7/20/18
BP 5x5 @55lbs
Tricep pull down 5x6 @49lbs
Incline 5x5 @50lbs failed a few times because I did the pull down first (lesson learned)
I’m incredibly sore from Friday’s workout. I had to do some major stretching today so I could stand upright.
Saturday 7/21/18
-Leg Press 5x6 @150lbs
-Glute Machine 68lbs 5x5
-Leg Curl 5x5 @50lbs
-Treadmill 12 minutes as a cool down (moderate pace)
-7 minute home ab routine (moderate)
I had a really terrible dizzy spell when I got off of the treadmill it scared the hell out of me because of my vision was going black and I could hardly walk. I managed to make it to the locker room and sit still for a few minutes before it finally subsided—it left just as fast as it came, so I’m not concerned.
I have to work on my organizational skills and figure out what app will work the best because I’m trying to juggle between several and so much information is getting lost in the process.
FitNotes is a great workout tracking app
MyFitnessPal I use for calorie counting
Notes I use for obviously my notes
My gym has an app with the class schedule and tracking tools.
It’s a task trying to use each one for one particular benefit.
try using these weights the next time
bench press 5 sets of 5 @ 65 lbs
leg press 5 sets of 5 @ 180 lbs
you can do all the other assistance exercises and cardio by using your own judgement and just don’t overdo it with high intensity cardio every single day.
Wow I’m so far behind…
Sunday was another rest day and I legit vegged out all day like a bum, but I really needed it.
Monday 7/23/18
Low Row 5x5 @ 65lbs
Preacher Curl 5x5 @18lbs
Lat Pull Down 5x5 @55lbs
I also took a weight loss Pilates and was perfect for very deep stretching–felt so refreshing.
Tuesday 7/24/18
Leg Press 5x5 @190
Leg Curl 5x5 @50lbs
I caught a really great abs class that ripped my abs to shreds.
next time we are going to do 225 on the leg press and up your rest periods
olympic squat 3 sets of 10 @ 188 lbs
added 10 pounds instead the humidity and fatigue was killing me.
Thursday 7/26/18
Did a 30 minute Butt-thighs and abs class and a 45 minute Zumba class. Burned 634 calorie. I was on fire.
Can’t wait to tackle 225 on the leg press Saturday, but first I have to survive my push routine tomorrow.
I’m running behind again :-/
Friday 7/27/19
Bench Press 5x5 @54lbs. I struggled a bit but made it through.
Tricep Push Down 5x5 @33lbs.
I skipped the incline bench because the gym was so packed.
Saturday 7/29/18
Seated Leg Press 5x5 @140lbs.
seated row 3 set of 10 @ 200 lbs
curls 3 sets of 10 @ 88 lbs
Monday 7/30/18
Low Rows 2x5 @77lbs and 3x5 @66lbs
Lat Pulldown. 5x5 @66lbs
Preacher Curls 5x5 each arm @10lbs
Face Pulls 5x5 @21lbs
good training next time do 3 sets of 5 we’ll figure out the weights exactly
squat 3x8 @ 200 lbs
this was hard next time Ill do 3x10 with the same weight
Tuesday 7-31-18
Took a break from everything and just had a total rest day. It was worth every wasted minute.
Wednesday 8-1-18
Leg Press 5x5 @140lbs
Spin class 30 minutes burned 230 calories.
you are doing good next time you’ll do 155-160 3x5 does your knee still hurt?
No it felt great. No problem I was bracing for the pain and it never came.