8/24/15

Press Day-felt strong getting the 100 up

Bench Press:
45/10, 10, 95/10, 10, 100/10, 10

Flat DB press:
20/10, 10, 32/12, 12

Side laterals:
8/15, 13/15, 15

Upright row:
20/10, 30/12, 12

Tricpes pressdown:
20/16, 40/15, 15

Kickbacks:
10/10, 13/12, 16

8/21/15

Left it all on the gym floor today.  I'm loving it!  Somehow I'm finally getting ATG squats.  Not sure if its just because I'm stronger or figured out the optimal foot position to allow it while keeping heels down.

Squats:
45/10, 65/10, 75/10, 85/10,10, 95/10
Leg curls:
25/15,15, 40/15, 15
Wide grip pulldowns:
50/12, 12, 65/10, 10
TBar rows:
65/10, 75/10 10
Alt DB Curls:
15/10, 19/12, 12
abs: 3x10

8/20/15

Cruising along.  Workouts are on point and so is the diet.
I got some samples of a preworkout supplement and tried it out, pretty good!  Even though my friend and I have decided to do evening workouts instead of 5am, I think it will be needed to get in the zone after a hard day at work.

Bench Press:
45/10, 65/10, 85/10,10,10
Incline DB press:
19/10,10, 28/10/10
Side laterals:
8/15, 10/15, 13/15, 15
DB shoulder press:
15/10, 19/10,10
Triceps ext:
15/10, 24/10, 10
Rope Pressdown:
25/10, 30/10, 15

8/18/15

5am workout.

BB Squat:
45/10, 65/10, 100/5, 5, 120/5, 125/5  This is starting to be more like it.  Quest for 200 is back on.
Stiff leg deadlifts:
45/10, 10, 75/10, 10
One arm row:
15/10, 24/10, 10
Close grip pulldown:
50/10, 70/10, 10
EZbar curls:
20/10, 30/10, 10
abs: 3x10

Going hiking with a colleague later today!  Looking forward to both the hike and the company!

8/17/15

7pm workout felt great.  Once school starts we are going to pm weight workouts and I will be doing cardio a few times a week in the morning.

Bench Press:
45/10, 65/10, 90/10, 10, 10, 100/10
Incline Flat Press:
20/10, 10, 32/10, 10
Lateral Raises:
8/15, 15, 10/15, 15
Front Raises;
10/10, 13/10, 10
Tricep Pressdowns:
20/10, 40/10, 10
Kickbacks:
10/10, 13/10, 10

8/15 and 8/16

Hit Planet Fitness both days for my walk/run on the treadmill.  Felt good but I can't wait for fall to get some outdoor runs in.
In addition to the structured workouts I also hit some high numbers on my Fitbit both days!  My goal is 10,000 steps and yesterday I got 13,890 and today 16,406!  Might have to up my goal to 15,000!

8/14/15

Finally had a great week where we didn't have to change the date or time of any of our workouts!  Love that!

5:30 am

Squat: 45/10, 65/10, 10, 85/10, 10,10 DEEP!  Felt really good!
Leg Curl: 25/10, 10, 40/10, 10
Wide grip Pulldowns: 50/10, 65/10, 10
Tbar Row: 65/10, 70/10, 10  Not sure how to record these, used the oly bar and added 20 and then 25 on
Alt DB Curls: 15/10, 19/10, 10  wanted to go up to the 24s could totally do it with right arm but left is still too weak from the shoulder injury.
abs: 3 sets of 10 bodyweight