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### Re: Sandra's Journal

Posted: **Fri Feb 17, 2012 4:42 pm**

by **lawsonsj**

**Back day February 14**

**Super set **

Hammer strength plate loaded row

90lbs x 12

140 x 12

180 x 12

200 x 10

Seated row

90 x 12

100 x 12

110 x 12

120 x 10

**Superset**

Db row

55lbs x 12

65 x 12

75 x 12

85 x 8

T bar

45 x 12

70 x 10

90 x 8

V Bar pull down

90 x 12

100 x 12

110 x 12

120 x 10

### Re: Sandra's Journal

Posted: **Fri Feb 17, 2012 4:47 pm**

by **lawsonsj**

Feb 16 shoulders and biceps

Hammer strength Iso- lateral shoulder press

45lbs on each side x 10 x 2

55 x 8

Barbell standing shoulder press

Bar x 12

60 x 10

70 x 8

Upright rows

60 x 10

70 x 10

80 x 4

Barbell shrugs

130 x 15

180 x 10

Superset

Barbell curls

40 x 10

50 x 10

60 x 10

70

Dumbbell side raises

10 x 15

15 x 12

20 x 10

Preacher bench dumbbell curl

20 x 12

25 x 10

30 x 10

Reverse preacher bench curl

20 x 15 x 2

30 x 15

Dumbbell hammer curl

25 x 10

30 x 10

35 x 10

Cable curl

55 x 12

65 x 12

75 x 10

85 x 10

95 x 10

### Re: Sandra's Journal

Posted: **Fri Feb 17, 2012 4:53 pm**

by **lawsonsj**

Leg day feb 17

Warm up

Front squat

Bar x 10 x 2

Squat

90 x 10 x 2

130 x 10

150 x 8

180 x 3

Super set

Leg press

90 x 10

180 x 10

270 x 10

360 x 10

Straight leg dead lift

90 x 10

110 x 10

### Re: Sandra's Journal

Posted: **Fri Mar 02, 2012 7:07 pm**

by **lawsonsj**

Chest and Shoulders Feb 28

Back to gym after an unexpected break

Superset

Incline db bench

35lbs x 12

40 x 12

50 x 10

55 x 6

Hammer strength bench

90lbs x 10

90 x 8

90 x 9

Dumbbell bench

50lbs x 10

55 x 10

60 x 9

65 x 4

Decline dumbbell bench

50lbs x 10

55 x 10

60 x 7

Pec dec

90 x 10

100 x 10 x 2

Shoulders

Barbell standing shoulder press

40lb bar x 15

60 x 10

80 x 2

70 x 8

Upright rows

60 x 10

70 x 10

80 x 4

Dumbbell shoulder press

30lbs x 12

35 x 10

45 x 2 grabbed by mistake

40 x 8

Side raises

15 x 12

20 x 10 x 2

### Re: Sandra's Journal

Posted: **Fri Mar 02, 2012 7:08 pm**

by **lawsonsj**

March 1 Back

Seated row

90 x 12

100 x 12

110 x 12

120 x 12

130 x 10

Reverse pec deck

50 x 12

60 x 12

70 x 10

T bar

45 lbs x 12

70 x 10

80 x 10

90 x 10

Dumbbell row

60lbs x 10

70lbs x 10

80 x 8

85 x 6

Barbell row

40 x 12

90 x 10

110 x 10

130 x 5

Shrugs

90lbs x 15

110 x 15

130 x 15

### Re: Sandra's Journal

Posted: **Fri Mar 02, 2012 7:09 pm**

by **lawsonsj**

Biked 2.68 Miles to the gym and on the way home biked 7.58 miles

Biceps and Triceps

Barbell curl

40lbs bar x 12

50 x 12

60 x 10

70 x 8

Preacher curl

20 x 10

40 x 10

50 x 10

55 x 4

Reverse preacher curl

10lbs x 15

20 x 10 x 2

Superset

Dumbbell over head extensions

35 x 10

40 x 12

45 x 10

50 x 10

55 x 8

Alternating curls

20 x 12

25 x 12

30 x 10

35 x 6

Lying tricep extensions

15lbs x 20

20 x 15

25 x 10

V push downs

70 x 15

80 x 12

90 x 10

Cable curls

60 x 12

70 x 12

80 x 12

Push downs

80 x 12

90 x 10

100 x 10

### Re: Sandra's Journal

Posted: **Wed Mar 07, 2012 9:10 pm**

by **lawsonsj**

Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly

Today's workout was Chest and Shoulders

Incline dumbbell bench

35lbs x 12

40 x 10

45 x 10

50 x 10

55 x 10

60 x 4

Dumbbell bench

55lbs x 10

60x 10

65 x 6

Dumbell flyes

25lbs x 12

30 x 12

35 x 10

40 x 6

Decline bench

90lbs x 12

130 x 6

130 x 5

Side raises

15lbs x 10

20 x 10 x 2

Dumbbell shoulder press

30lbs x 12

35 x 10

40 x 10

Upright row

40lbs x 10

50 x 10

60 x 10

One are side raise

15lbs x 10

20 x 10

### Re: Sandra's Journal

Posted: **Fri Mar 09, 2012 11:49 pm**

by **lawsonsj**

Today biked about 13.29 miles today, just getting around town.

Today was Back day

Barbell row

40lbs x 15

60 x 15

80 x 12

90 x 10

110 x 10

Dumbbell row

55lbs x 10

65 x 10

70 x 10

75 x 10

T bar

45lbs x 15

70 x 10

90 x 10

100 x 7

V pulls down

80 x 12

90 x 12

100 x 12

110 x 12

120 x 10

Wide grip pull down

90 x 10

100 x 10

110 x 10

120 x 7

Barbell shrugs

90lbs x 15

130 x 15

150 x 10

170 x 10

Dumbbell shrugs

50lbs x 15

55 x 12

60 x 10

65 x 10

70 x 10

### Re: Sandra's Journal

Posted: **Wed Mar 14, 2012 8:43 pm**

by **lawsonsj**

March 13 Biceps and Triceps

Biked 6.19 miles to and from the gym

Barbell curl

Bar x 12

60lbs x 10

70 x 10

80 x 3

Superset

Bench dips

10 x 5 sets

Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know

20lbs x 12

30 x 12

40 x 10

50 x 10

Superset

Alternating hammer curls

25lbs x 10

30 x 10

35 x 10

40 x 10

45 x 8

Bench dips

10 reps x 6 sets

Seated over head extensions

40lbs x 10

45 x 10

50 x 10

V push downs

70 x 10

80 x 10

90 x 10

100 x 10

### Re: Sandra's Journal

Posted: **Wed Mar 14, 2012 9:00 pm**

by **lawsonsj**

Biked 6.13 miles to and from the gym

March 14 chest and Shoulder

Bench

Bar x 12

90lbs x 12

130 x 8

150 x 1

Dumbbell bench

50lbs x 10

55 x 10

60 x 10

Incline bench

80lbs x 10

90 x 10

110 x 6

Incline flyes

25lbs x 10

30 x 10

35 x 10

Side raises

15lbs x 10 x 2

20 x 10

Superset

Pushups

10 reps x 4 sets

Barbell standing Shoulder press

40lbs x 10

60 x 10

70 x 5

Super set

Upright rows

50lbs x 10

60 x 10

70 x 6

Push ups

10 set x 6

### Re: Sandra's Journal

Posted: **Sat Mar 17, 2012 4:17 pm**

by **lawsonsj**

March 15 Back Day

Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.

Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.

Seated row

80 x 12

90 x 12

100 x 12

110 x 10

120 x 10

Superset

Barbell row

90 x 10

130 x 6

130 x 5

Pushup 50

20

15 x 2 sets

Superset

T-Bar

45 x 10

70 x 10

90 x 8

Push up 50

15 x 3 sets

5

Superset

V grip pull down

80 x 12

90 x 12

100 x 12

110 x 10

120 x 10

Push ups 60

15 X 4

Super set

Dumbbell shrugs

45 x 15

50 x 15

55 x 15

60 x 15

Push ups 40

10 x 4

### Re: Sandra's Journal

Posted: **Sat Mar 17, 2012 4:28 pm**

by **lawsonsj**

March 17 Leg day

Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300

Push ups

10 x 5sets = 50

Superset

Front squat

Bar x 10

60 X 10

80 x 4 (This set did not feel right so I stopped)

Push ups

10 x 2 = 20

Squat

80 x 10

90 x 10

110 x 10

130 x 10

150 x 6

Push ups

10 x 5 = 50

Pushups

10 x 3 = 30

Leg press

90 x 10

270 x 10

360 x 10

450 x 8

Pushups

10 x 5 = 50

Superset

Pushups

10 x 5 = 50

Straight leg dead lift

40 x 10

90 x 10

110 x 10

### Re: Sandra's Journal

Posted: **Mon Mar 19, 2012 10:02 pm**

by **lawsonsj**

Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets.

Pushups

20

Incline bench

40lbs x 15

80 x 10

90 x 10

110 x 10

Push up

15

Incline dumbbell

40lbs x 10

50 x 10

60 x 5

Pushups

10

Incline flyes

25lbs x 10

30 x 10

35 x 10

Pushups

10

Dumbbell bench

50lbs x 10

60 x 10

60 x 8

Pushups

10

Dips

10 reps x 3 sets

Pushups

10

Side raises

10lbs x 15

15 x 10

20 x 10

Pushup

10

Dumbbell shoulder press

30lbs x 10

35 x 10

40 x 10

Push ups

10

Dumbbell shrugs

55lbs x 15

60 x 15

65 x 15

70 x 10

Pushups

5

Seated side raises

15lbs x 10 x 2 sets!!

### Re: Sandra's Journal

Posted: **Wed Mar 21, 2012 4:00 pm**

by **lawsonsj**

Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back.

So here is the workout for yesterday March 20

Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145

Giant set

Push ups

15

10

10

5

---------

40

Dumbbell row

55lbs x 10

60 x 10

70 x 10

Dumbbell pullover

40lbs x 12

50 x 10

55 x 10

Seated row

100 x 12

110 x 12

120 x 10

130 x 10

Pushups

15

15

15

15

-----------

60

V grip pull down

100 x 10

110 x 10

120 x 10

130 x 8

Pushups

10

15

10

10

----

45

### Re: Sandra's Journal

Posted: **Wed Mar 21, 2012 4:04 pm**

by **lawsonsj**

Today's workout for March 21 was Biceps and Triceps

Pushups

10 x 5 = 50

Barbell curl

40lbs x 12

50 x 10

60 x 10

70 x 8

Preacher curl this is + what ever the bar weighs

20lbs x 10

40 x 10

50 x 7

Pushup

10 x 5 = 50

Giant set

Seated over head ext

40lbs x 10

50 x 10 x 2

Bench dips

10 x 3 + 20 =50

Alt. hammer curl

25lbs x 12

30 x 10

35 x 10

40 x 10

Lying barbell ext

40lbs x 12

50 x 10 x 2

Dips

10 x 5 = 50

Push downs

70 x 10

80 x 10

90 x 10