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No slacking today, went to an old gym with old equipment none of this stuff fits me so I always get wrecked. Great day, great way to finish up the week. I LOVE my life!
Killing my diet plan.
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range) warm up
Seated Preacher pad 30x30 lower, upper, full range, 25x20, 40x12x2
Reverse Hack 90x12, 90x10+5 lower halves x2
Seated Abs 40x20, 50x20x2
Kneeling ham machine 20x16, 30x12, 40x8
Saeted single arm Bi 10x12x3 had to sit sideways and it killed me
Lying leg machine 30x16, 45x12, 60x7, old school weights weighed more
Abduction Machine 100x20, 130x20 squats, 160x20 squats
Adduction machine 100x20x3
Forearm palms up w bar 30x20x3 ss
Seated calf raises 90x20x4
Forearm palms down bar 20x20x3
Hypers 12x3
Incline bench DB press 20’s x20, 25’s x20x2
Decline Pull Overs 25x20x3
Standing DB Shrugs 15x20x3, yes I did catch myself lifting to my toes toward the end.
Fly machine Chest 40x20x3 palms down, slow w/ holds
Rear Delt 25x20x3 palms facing in, slow w/ holds
Lie down Crunch bench 12x4, super focused on sucking in my abs
Roller Work
Cable machine press 10’sx20x3
WG cable lat pulls 37.5x12, 20x20x2
Chest press machine 25x20x3
Overall good day, I had 2 C caffeinated coffee, sure that helped. Little worn out at the end but not completely spent. No issues w my shoulder, sure it's because I upped my joint support about a week ago.
5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Tri machine 70x20x3
Hack 45x16, 90x12, 135x8
HS Seated ab pulling with arms and legs 20x3
Roller Work
Single leg extensions 40x16, 50x12, 60x8
W bar palm up pull downs 20x12, 25x12, 30x12
Seated leg press machine 10016, 130x12, 160x8
Good start to my week, steady pace and strong all the way through. I am very sore from the adductors and abductors on Sunday since I rarely do them. Definitely going to the Chiropractor for some therapy and a hip adjustment in the next 2 days.
StepMill 5 min warm up
Seated leg curl 40x60x1, 25x360x2(10 upper, 10 lower, 10 full range)
Standing Preacher pad 25x30, (10 lower, 10 upper, 10 full range wam-up)
30x16, 40x12, 50x8
Plated leg press 90x16, 180x12, 270x8
Lying Ab mach. +10 lbs. 12x2 feet on floor, 12x2 feet on 1st. peg
Kneeling Ham machine 30x16, 40x12, 50x8
Seated DB Bi 10x16, 12.5x12, 15x8
Lying leg machine 40x16, 55x12, 70x8
Super angry all morning, felt a little better after teasing a 20 something for having to sit down while waiting for his buddy to get his set in. Overall descent workout. One thing came to mind today is that even on my worst days I still got a workout done and it gets me further ahead than if I stayed home and did nothing. So blessed.
The most important thing is suit up and show up. I haven't been updating my log as much this week. I have a lot going on personally and work wise but I have been to the gym three times. Today was a touch up day. Calves, abs and forearms plus some treadmill. Not my typical workout but things that needed to be done and it's better than turning over and giving up. Keep up the good work Trixie!
Hypers 12x3
Bench Press 45x25 wide, 45x25 narrow, 45x25 regular
Across bench Pullovers 30x12x3
Standing Dumbbell shrugs 20x12x3 shoulder rolls squeezing back with shoulders squared
Fly Machin 40x12x3
Reverse pec deck 25x12x3
Slant board, position past last slant peg oblique work 20x3
Roller work
Decline bench press 45x25x3 wide, narrow, regular grips
CounterWeight pull-ups 66lb. CW x12x3 super easy, could have used less CW.
Machine Chest press 75x12x3
Great run on gym time. Hit 3 different gyms in the past 11 days straight and have hit so many different angles. Have only done pull-ups a hand full off times in the past 3 years so I have no idea what will be a challenge for me but I found they work my back more than shoulders so I will move them to Mondays. Hit up the Chiropractor today and I feel stellar can't wait for my w/o tomorrow.
Hypers 12x3
Bench Press 45x25 wide, 45x25 narrow, 45x25 regular
Across bench Pullovers 30x12x3
Standing Dumbbell shrugs 20x12x3 shoulder rolls squeezing back with shoulders squared
Fly Machin 40x12x3
Reverse pec deck 25x12x3
Slant board, position past last slant peg oblique work 20x3
Roller work
Decline bench press 45x25x3 wide, narrow, regular grips
CounterWeight pull-ups 66lb. CW x12x3 super easy, could have used less CW.
Machine Chest press 75x12x3
Great run on gym time. Hit 3 different gyms in the past 11 days straight and have hit so many different angles. Have only done pull-ups a hand full off times in the past 3 years so I have no idea what will be a challenge for me but I found they work my back more than shoulders so I will move them to Mondays. Hit up the Chiropractor today and I feel stellar can't wait for my w/o tomorrow.
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