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 Post subject: Re: Sandra's Journal
PostPosted: Tue Jan 24, 2012 11:31 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
January 24 2012 This morning was Chest & Triceps

Incline Dumbbell Bench
30lbs x 12
40 x 12
50 x 10
55 x 8

Dumbbell Flat bench supersetted with hammer strength bench press

Dumbbell Flat bench
55lbs x 10
60 x 8
60 x 7

Hammer Strength
25lb each side x 12
45 x 8
45 x 7

Flyes
30lbs x 10
35 x 10
40 x 6

Over dumbbell extensions
40lbs x 10
45 x 10
50 x 10
55 x 10

V pushdowns
70 x 12
80 x 12
90 x 10

Rope pushdowns
60 x 10 x 3 sets

Reverse grip pushdowns
50 x 15
60 x 12
70 x 10
80 x 10

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 Post subject: Re: Sandra's Journal
PostPosted: Fri Jan 27, 2012 12:39 am 
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Posts: 96
Location: Philadelphia
I did not get a chance to post my workout for Wednesday or Thursday so I will do it now.
January 25, 2012 Back Day

Wide grip pull down
70 x 12
90 x 15
100 x 10
110 x 10
120 x 8

Behind the head pull down
90 x 10
100 x 10 x 2 sets

Straight arm pull down check the name
40 x 15
50 x 12
60 x 10

Standing Dumbbell bent over row
40lbs x 10
50 x 10
60 x 12
70 x 10
75 x 8

Close grip Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 9

T bar
70lbs x10
80 x 10
80 x 8

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Last edited by lawsonsj on Wed Feb 01, 2012 12:53 pm, edited 1 time in total.

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 Post subject: Re: Sandra's Journal
PostPosted: Sat Jan 28, 2012 12:05 am 
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Posts: 96
Location: Philadelphia
So no workout today. Today was a rest day. Here is what I did yesterday

January 26 shoulder & biceps

Preacher curl and dumbbell shoulder press
Preacher curl bar plus
20lbs x 12
30 x 10
50 x 10
60 x 3

Db shoulder press
20lbs x 12
30 x 10
30 x 10
35 x 10
40 x 10
45 x 6
Then added some reverse preacher curl bar plus
10lb x
20 x 9
20 x 8

Seated side raises
15lbs x 15
20 x 10 x 2

supersetted with

Single arm hammer curl on preacher bench
15lbs x 15
20 x 12
25 x 10
30 x 10

Barbell curl w/ db shrugs
Barbell
40lbs x 12
50 x 10
60 x 10

Shrugs
50lbs x 15
60 x 15
70 x 10

Got a late start this morning so this had to be quick

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 Post subject: Re: Sandra's Journal
PostPosted: Mon Jan 30, 2012 8:14 am 
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Posts: 96
Location: Philadelphia
Heading back to the gym this morning and today is leg day. Right now i'm scarfing down two pints of blueberries and a banana and then off to the gym. I'd love to hear what other folks are working on today.

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 Post subject: Re: Sandra's Journal
PostPosted: Mon Jan 30, 2012 11:09 pm 
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Location: Philadelphia
I got a late start today and so could only do 30 mins of training

Warm up
Front squats 40lb bar x 10 reps x 2 sets
60lbs x 10 reps x 2 sets

Elevated squats
90lbs x 10reps x 2 sets
110 x 10
130 x 10
150 x 6

Leg Press with straight leg dead lift

Leg press
90lbs x 10
180lbs x 10
270lbs x 10
360 x10

Straight leg dead lift
Bar x 10
60 x 10
90 x 10

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 Post subject: Re: Sandra's Journal
PostPosted: Tue Jan 31, 2012 2:16 am 
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Posts: 713
Hey sandra! Just wanted to say that your journal is impressive and inspiring! Love the consistency and motivation! :D


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 Post subject: Re: Sandra's Journal
PostPosted: Tue Jan 31, 2012 10:53 am 
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Posts: 96
Location: Philadelphia
kareno wrote:
Hey sandra! Just wanted to say that your journal is impressive and inspiring! Love the consistency and motivation! :D

Thank you :D :D

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 Post subject: Re: Sandra's Journal
PostPosted: Tue Jan 31, 2012 10:57 am 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
January 31 Chest and Triceps today :boxer:

Chest
Incline dumbbell bench press
30lbs x 10 reps
40 x 10
50 x 10
55 x 9

Dumbbell bench
60lbs x 10 reps
60 x 10
65 x 7

Decline Barbell Bench
90lbs x 10
110 x 10
130 x 10
150 x 3

Pec deck
60 x 12
70 x 12
80 x 12
90 x 10

Bent over cable crossover
35 x 12
40 x 12
50 x 7

Triceps
V bar push downs
70 x 12
80 x 12
90 x 12
100 x 12
110 x 8

Seated dumbbell overhead extensions
40 x 10
50 x 10 x 2 sets

Lying dumbbell extensions
20 x 10
25 x 10
30 x 3

Rope push downs
40 x 12
50 x 12
60 x 12
70 x 12
80 x 10

Pretty good workout today. I'm on break from school and I actually think I have better workouts when I have to be somewhere in the morning.

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 Post subject: Re: Sandra's Journal
PostPosted: Wed Feb 01, 2012 1:02 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
Today was back day :boxer: I also made the mistake of getting some chinese food last night. This morning I work up feeling heavy, slow and sluggish. Still felt strong just slow.

Reverse pec dec
30 x 15
40 x 15
50 x 15
60 x 15
70 x 10
Not sure why I started with this one, I never do but it was a good way to get the blood flowing and my chest is stiff and sore from yesterday.

Standing bent over dumbbell row
60lbs x 12
70 x 10
75 x 10
80 x 8
I'm starting to really love doing dumbbell rows this way. I've always done them before on a bench but this way is kind of cool

T-bar wide grip
45lbs x 15
70 x 10
80 x 10
90 x 8
100 x 4

I'm starting to lose my grip on the T-Bar and the Dumbbell rows. I may need to invest in some straps again.

Wide grip under handed seated row
80 x 12
90 x 10
100 x 10
110 x 10
120 x 10

Close grip pulls down
90 x 10
110 x 10
120 x 10

My preworkout meal was about a cup of fresh Tangerine Juice, and a pint of Blueberries.
Post workout a ton of grapes :D

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Last edited by lawsonsj on Thu Feb 02, 2012 6:18 pm, edited 1 time in total.

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 Post subject: Re: Sandra's Journal
PostPosted: Thu Feb 02, 2012 5:25 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
Feb 2, 2011 shoulders biceps

Super set
Dumbbell shoulder press
20lbs x 15
30 x 12
40 x 10
45 x 10
50 attempted but could only do two and it was a hard two. I could have asked for a spotter but I was done

Preacher curl
Bar + 10lbs x 15
Bar + 20 x 15
Bar + 30 x 15
bar + 40 x 12
Bar + 50 x 10
Bar + 60 x 2

Superset
Barbell press
60lbs x 10
70 x 8
80 x 4

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 10

Superset
Upright rows
50lbs x 10
60 x 10
70 x 6

Incline hammer curl
20lbs x 10
25 x10 x 2

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 Post subject: Re: Sandra's Journal
PostPosted: Fri Feb 03, 2012 8:33 am 
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Posts: 96
Location: Philadelphia
Normally today is a rest day and since this is my last day of vacation (I go back to school on Monday) I woke up early to tweak my resume. And sitting here on the computer I am starting to get motivated to do legs. So I may just head out to the gym in a few. I'll let you know what happens :D

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 Post subject: Re: Sandra's Journal
PostPosted: Fri Feb 03, 2012 6:42 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
Legs Feb 3, 2011
So I did make it to the gym after all. And was motivated to do some leg training. Legs used to be so easy for me to train and train hard, but as I get older it gets harder and not just physically but mentally as well.

First up, Zercher Squats and I haven't done these since January 17th

Zercher squats
Warm up Bar x 10 x 2 biceps hurt from yesterday which makes it kind of a challenge to hold the bar
60lbs x 10 reps
90lbs x 10
130lbs x 10

Music: AC/DC's You Shook Me All Night remix and Thunder Struck

Squats
90lbs x 10 reps
130lbs x 8 reps
150 x 6 reps
170 x 5 reps
Traps hurt from yesterday's training.
Music: Cameo's Word Up, Disturbed's Striken, & Blake Shelton & Trace Adkins Hillbilly Bone

Low, low squats below parallel sitting and pausing. Haven't done those in years and wanted to see what it felt like. Of course I used to do this with a lot more weight
90lbs x 2 x 3 sets
Music: John Mellencamp - Paper and fire, and The Village People - Go West

Leg press
90lbs x 10
180 x 10
270 x 10
360 x 10
450 x 5
Music: Janell Monae -Tight rope, Def Leppard - Pour Some Sugar on Me

Superset

Straight leg dead lift
90lbs x 10 reps
110lbs x 10 x 2

Leg Extensions
70 x 10
80 x 10
90 x 10
100 x 10
120 x 10
Music: Disturbed -Animal, Snap - The power, Judas Priest -Breaking the Law, Robert Rudolph and the Family Band- Ain't Nothing Wrong With That

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 Post subject: Sandra's Journal
PostPosted: Mon Feb 06, 2012 6:55 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
So school started back today and one thing I am looking forward to is getting back to eating the way I like. I do so much better with food when there is structure in my life. So starting today I am also going to also post what I eat. :popcorn:

Workout Chest & Triceps :boxer:
Chest
Hammer strength incline chest press
25lbs each x 20 reps
45lbs x 15
55 x 13
65 x 8

Incline dumbbell
50lbs x 10reps
60lbs x 4 that sucked
55lbs x 10

Dumbbell bench
55lbs x 10 reps
60 x 10
65 x 6

Pec deck
70 x 12
80 x 10
90 x 10
100 x 10

Seated overhead dumbbell extentions
40lbs x 10 reps
45 x 10
50 x 10

Seated one arm overhead ext
15lbs x 12 reps
20 x 12
25 x 6

Triceps
V push downs
90 x 10
100 x 10 x 2
110 x 10
120 x 6

One are push downs
30 X 10
40 x 10 x 2

Food
First of all I did not get off to a good start today. My dog Rocky got sick last night from something and kept me up for a good chunk of the night. So I woke up showered and packed breakfast and lunch and headed off to school. During my first class I started to get hungry and so grabbed the bag of mini carrots that I brought (this is so not my usual breakfast. Any way here my food:

Morning meal aka breakfast baby carrots 425g (15oz)
Lunch Clementines 12
Pre workout 1 pint blueberries & 2 large bananas smoothie
Post workout and dinner 1 banana, salad with 142 grams mixed greens: 1 pint grape tomatos, one avocado and juice from a lemon.

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 Post subject: Re: Sandra's Journal
PostPosted: Mon Feb 13, 2012 10:46 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
I am just now getting around to adding this workout
February 7th Back Day

Bent over row
60lbs x 12
70lbs x 10
80 x 10
85 x 5

T Bar
55 x 12
70 x 12
90 x 10
110 x 6

Super set

Reverse shrugs
40lb bar x 12
60 x 12
80 x 12
90 x 10
110 x 8

Seated row
90 x 12
100 x 12 x 2 forgot to change the weight
110 x 12
120 x 10

Super set
Hammer strength plate loaded row
90 x 12
180 x10
200 x 10

Close grip pull down
100 x 12
120 x 10 this one was hard
120 x 8

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 Post subject: Re: Sandra's Journal
PostPosted: Mon Feb 13, 2012 11:00 pm 
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Joined: Fri Apr 30, 2010 6:10 am
Posts: 96
Location: Philadelphia
Chest and triceps today after an unplanned 5 day break
Incline bench
bar x12
80 x 12
100 x 10
110 x 8

Incline dumbbell bench
40 x 12
50 x 10
55 x 10
60 x 5

Barbell bench
130 x 8 x 2

Pec machine
80 x 12
90 x 10
100 x 10

Hammer strength bench
90 x 10
90 x 8
100 x 10

Seated overhead dumbbell extensions
40 x 10
50 x 10
55 x 10

V push downs.
90 x 10
100 x 10
110 x 7

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