I am going to begin blogging January 2011.. So see ya then!

BACK & HAMMIE DAY

I don't BLOG as much as I should but I am blogging today:

BACK & HAMMIE DAY!

LAT PULL DOWNS:
87/10 - warm up

112/10
120/10
135/10
Form very important focused on the pulling by my lats and not my arms..

DEADS
95/12 - warmup
135/10 - 3 sets

BENCH ROW
I had bench row but instead I heald 2 45 plates, one in each hand and pulled up and engaged the upper back muscles.. This was different for me, but I am really feeling it.

90/10 - 3 sets

SEATED ROW
90/12
105/12
120/12

LEG CURLS
70/12
80/12
90/12

SINGLE LEG CURLS
25/12 - 1 leg at a time 2 sets
35/12 - 1 set

Today my body is feeling the burn all over. I jogged Sunday for 40 minutes, I felt back hurting a little but continued to run. Monday, I attemped to run, so ran 1 mile down the road once I felt back hurting I powered walked the remainder of the route for 45-50 minutes.

May do some stadium steps today and jump squats or just walk treadmil and do jump squats.

Overall I am feeling the burn and focused on my prep!

GREAT WORK OUT WITH LEGS AGAIN TODAY...

LOVE LOVE LOVE LEGS

same LEG schedule from 1st workout routine this will be the 4th round then move to 2nd workout routine after starting SUNDAY..

Getting Stronger on the SUMO SQ

GREAT WORKOUT TODAY!!

CHEST/ARMS
FLATBENCH
25x15 warm up
25x15
35x10
45x6
45x6
25x8
SLIGHT IN DB PRESS
30X15 WARM UP
35X15
40X15
45X15
IN DB FLY
25X15 WARMUP
30X15
30X15
BICEPTS
CABLE SINGLE ARM
3 SETS; 8 SINGLE ARMS THEN DOUBLE FOR 4
TRI'S
ROPE PRESS PULL DOWN
70X15
80X15
80X15
90X15
BICPETS & TRICEPT SUPER SETS
HAMMER CURLS: 3 SETS OF 25
DIPS: UNTIL FAILURE APPROXIMATELY 25 OF EACH
WALK INCLINE: 45 MINUTES

ABS ON THE BALL (25,25, 50 crunches on ball)SUPERSETTING WITH CHEST DIPS 3 SETS OF 10

took vasocharge and was strong that vasocharge is really helping me.

LEG DAY!!

LEG EXTENSION
90x12 - warm up
105x15
120x12
135x12
60x6
LEG PRESSES
100x12
190x12
280x12
330x10
330x10
LEG CURLS
70x12
80x12
90x12
100x12
SUMMO SQUATS
95X12
135X12
155X12
175X12
SEATED CALLF RAISES
90X15 FOR 3 SETS SS W/LUNGES 90x8 for 3 sets
IN ABDUCTORS
90X25 FOR 3 SETS
OUTWARD ABDUCTORS
60X20 FOR 3 SETS

CARDIO - WALK INCLINE FOR 45 MINUTES

Today is HIGH CARB DAY - I felt super charged after taking scivation vasocharge..Hammies were cramping between each leg curl, I don't know if it has to do with the vasocharge or what, however, I did feel strong lifting.

Also, calves were crampting after each seating calve set, again don't know if this had to do with vasocharge making me feel stronger.

1ST WEEK OF DIETING

Blogging for the 1st time through Team Franco's blog.

Today, January 8, 2010
REST DAY

HIIT -
Walking on incline treadmil for 2 minutes
Running at 60% for 3 minutes
total 30 minutes

Down 2lbs from the Holiday's overeating... GAME FACE IS ON