9/15

Back and calves workout:

A great combination of exercises that lead to a great pump. Energy and feel are up as its getting slightly cooler here in the NE. I dig it!! Good starting numbers to build upon.

Pullups: 5 sets
T bar row: 3 warms 205/8 215/8 drop set 160/15
Lat under: 2 warms, 120/12 130/11
Db bent row: 65/10,12,13
Db pull over: 65/10,112
Calf work: 2 warms, 90/15,14,12 2 drop sets

25 min cardio


9/16

Chest and triceps workout:

Early morn workout due to client's timing. Still solid and had the AVO2 flowing.
Again, good starting numbers and looking forward to progression over the next few weeks.

Flat db press: 3 warms, 100/3,3,3,3,8
Chest dips: 2 warms, 4 chains/7,7
Slight in bar press: 1 warm, 145/10,9 burn out set
Flat fly: 45/12 50/10
Tricep pressdown: 2 warms, 70/9 75/7 drop set
Close db press: 50/9,19
1 arm pressdown: 15/13,12
Ab work: 5 sets

25 min cardio

9/17
complete rest day, teaching posing class!