Page 4 of 4

Re: Sandra's Journal

Posted: Wed Mar 28, 2012 4:10 pm
by lawsonsj
March 22 Leg day

Pushups
25
20
20
20
15
—-----
100

Zercher squats
40lbs x 10
60 x 10
80 x 10
90 x 10
110 x 10

Pushups
20
20
15
15
15
15
------
100

Leg press
90lbs x 20
180 x 20
270 x 15
360 x 10
450 x 5

Leg ext
70 x 15
80 x 10
90 x 10

Seated leg curl
80 x 10
90 x 10
100 x 10

Re: Sandra's Journal

Posted: Wed Mar 28, 2012 4:18 pm
by lawsonsj
Chest and shoulder march 27
It's time for a new routine

Pushups
15 x 4 = 60

Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2

Pushups
15 x 2 =30
10

Incline dumbbell
40lbs x 12
50 x 10
55 x 8

Dips
8 x 4

Incline flyes
25lbs x 10
30 x 10
35 x 10

Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10

Barbell shoulder press
40lbs x 12
60 x 10
70 x 7

Bench dips
10 x 3

Superset
Side raises
15lbs x 12
15 x 15
20 x 10

Seated overhead ext
35lbs x 15
45 x 10
55 x 5

Lying tricep ext
20lbs x 10 x3 sets

Upright row
40lbs x 10
50 x 12
60 x 10

Dumbbell front raises
15lbs x 10 x 3 sets

Push downs
90 x 10
100 x 10
110 x 9

Re: Sandra's Journal

Posted: Wed Mar 28, 2012 4:20 pm
by lawsonsj
Pull ups
5
4
3

Pushups
10 x 2 =20
15 x 2 = 30

Dumbbell row
60lbs x 10
70 x 10
80 x 10
90 x 4

Tbar
45lbs x 15
90 x 10
115 x4
Pushups
15 x 3 =45

Wide grip pull down
90lbs x 12
100 x 10
110 x 10
120 x 10
Pushups
15 x 3 =45
10

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 8
Pushups
10 x 3=30

Hammer curl
15 x 20
20 x 15
25 x 10
30 x 10

Pushups
10 x 30

Cable curl
70 x 10

Re: Sandra's Journal

Posted: Fri Mar 30, 2012 5:32 am
by lawsonsj
March 29 Leg day Quadzilla Time!
Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups


Pushups
10 x 3 =30

Front squat warmup
40lbs x 10
60 x 10 x 2

Pushup
10 x 4 =40

Squat
90 x 10
130 x 10
150 x 8
180 x 3

Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Push up
10 x 4 = 40

Wide, toes out leg press
90 x 15 x 2

Push ups
10 x 4=40

Leg curl
70 x 12
80 x 10
90 x 10
100 x 10

Total pushups today 150

A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.

Re: Sandra's Journal

Posted: Fri Feb 28, 2014 2:26 am
by C.O.
Sandra, how have you been? Still training hard?

Re: Sandra's Journal

Posted: Fri May 09, 2014 10:12 am
by lawsonsj
Hey C.O. Decided to check my post here and discovered your comment. I'm still training hard, just not posting. How are you?

Re: Sandra's Journal

Posted: Thu May 15, 2014 10:34 pm
by C.O.
I'm doing well. Props for getting in tons of pushups even on leg days!

Re: Sandra's Journal

Posted: Wed Jul 16, 2014 11:28 am
by lawsonsj
C.O.
I've been meaning to reply so no time like the present. Are you on Fitocracy? Am I following you? If not i'd like to.

Re: Sandra's Journal

Posted: Sun Jul 20, 2014 12:18 pm
by C.O.
I'm not on that nope. Is it great?