110percent Journal

finally a lifting workout...

Pressdowns  3x30, 70lbs
Lying DB Tri Extensions  3x10, 35lbs
Tate Press  3x10, 15lbs
Wide Grip DB Curls  3x10, 15lbs
Incline Curls  2x9 (i suck and couldn't get 10), 20lbs
DB Preacher Curls 2x9 (again, I suck), 15lbs
DB Lat Raises 2x10, 15lbs
Rear Delt 2x10, 15lbs
Front plate Raises 2x10, 25
DB Row 2x10, 40lbs
Strait Arm Pulldown 2x10, 40
Wide Grip Assist pullups 2x5, 70lbs
Decline Bench 1x10, 65lbs  1x10, 85lbs
DB Bench 2x8, 35lbs
Cable Crossovers 2x10, 30lbs
Killer curls upto 15reps but not back down

Round two: 15 min workout before the Y closed

BB Bench 65lbs x 10, 75lbs x 10, 85lbs x 4
Wide Grip BB Bench 65lbs x 6
DB Curl 20lbs x 14
Tri Pressdown 50lbs x 10

Workout:

Seated Row  2x10, 80lbs
Seated Row Iso  2x10, 110lbs
DB Row 2x10, 40lbs
Strait Arm Pulldown  2x10, 30lbs then 40lbs
Assist Pullups  1x8 then 1x7, 70lbs
Pressdowns 2x10, 70lbs
Cable Crossovers 2x10, 30lbs
Wide Grip Bench 2x6 then 2x10, 65lbs
Finger Curls 2x10, 35lbs

Biked 12 miles

Workout:

DL 1x8 135lbs, 2x8 155lbs, 1x8 135lbs
Back Squat 1x8 95lbs, 1x8 115lbs, 1x8 135lbs
Front Squat 3x8 55lbs
Leg Curl 2x10 80
Leg Ext 2x10 (toes in and out) 50lbs
Adductor 2x10 90lbs
Abductor 2x10 80lbs
Single Leg Calf Raise on Step 2x10 30lbs
Wide Calf Raise Explosive 2x20  55lbs

nice deadlift!!

No the leg press is not the same as doing squats.

haha well thanks.  but you wouldn't have said nice if you saw me complete them.  I just did bobbi's weight and it was quite a struggle. but I appreciate the support!!

Workout:

Pullups (supinated) 5x5-bw
db bench 3x10-35
db row 3x10-45
bench dip (feet up) 2x15-45
incline curls 2x10-20
2 db tri ext 2x10-15
db curl (10 wide, 10 narrow) 2x20-15
1 db lat raise 2x10-20
rear delts 2x10-15
front plate raise 2x10-25
farmer hold 1x1:03 - 50
wrist extension 2x30-15
db fly 2x10-15 (I'm trying soo hard to figure out how to flex my pecs)
1 db pullover 2x10-30 (trying really hard to figure out how to fire my lats)

Workout 2:

Front squat 3x10-55

Box squat
1x8-95
1x8-115
1x8-115

Rack pull
standing on box
1x3-115
1x3-145
1x3-165
standing on floor
1x3-185
3x1-205

Leg abductor 2x10-90

adductor 2x10-100

leg curl 2x10-80

single leg extension 2x10in, 10out - 20

Workout:

decline bench
1x5-65
1x5-75
1x5-85
1x5-85
cable pullovers 2x10-70
tri pressdown 2x10-70
face pull 2x10-70
seated db ohp 2x10-25
lat raise 2x10-15
db push press 2x10-30 (soo hard)
rear delt raise 1x10-15, 1x10-10
db curl 2x10-15 superset w/
bench dips 2x10-15 (wide hands)
preacher curl 2x10-30 + partner resistance
incline curls 2x10-15
supine cuban rotation 2x10-8

Oh and I remeasure my waist and hips to calc my body fat for the start of this summer competition.

Waist 28 1/4
Hips 34 1/4
Body fat % 21.5


I'm hoping to cut my measurements down to 27 and 33 respectively by the end of the 8 weeks.

Workout:

DB Bench 40lbs 3x8
Decline Situps  25lbs  3x20
BB Decline Bench 85lbs x5, 95lbs x5, 100lbs x5
Incline DB Press 30lbs 2x10
DB Seated OHP 25lbs 2x10
DB Lat Raise 20lbs (bent arms) 2x8 (that was really hard)
DB Front Raise 15lbs 2x10
DB Rear Delts 15lbs 2x10
Cable Crossovers 30lbs 3x10
BW Dips 1x6 (I really suck at these and they were only halfs )
Tate Press 15lbs 2x10
Wide Grip Bench 65lbs 2x10

Yesterday's workout:

Ran 2.3 miles after work.

Workout:

db bench 3x8-40
seated row 1x10-80 1x6-100 1x8-100
db ohp (standing) 2x10-25
crossovers low 2x10-30
rear delt crossover 2x10-13
crossover medium 2x10-30
1 db tri ext 2x10-30
dips 2x6-40 assist
wide grip bench 2x10-65
cable crunch 3x15-110

Workout:

DL 1x5-135, 3x5-155 (think I got my form down today so next time the weights will go up a bit)
Front Squat 1x5-65, 1x5-75, 1x5-85
GH Raise 2x10-35
1 Leg Ext. (10in/10out) 2x20-20
Abductor 2x10-90
Adductor 2x10-100
Calf Raises 2x20-60
Cable Crunch 3x15-110
Decline Twist Situps 2x10-25
Suitcase lift 2x10-55

Workout:

BB Bench 1x5-75, 1x5-85, 2x5-95, 1x3-100
DB row 1x8-45, 2x8-50, 1x8-55
Lat raise 2x8-20
Rear delt raise 2x10-15
Front plate raise 2x8-35
Pressdowns 2x15-70
Wide grip bench 2x10-70 (still can't figure out how fire my pecs)

Didn't lift today but I did do 15 underhand, lockout pullups throughout the day.  sweet.

Workout:

Front Squat 1x5-75, 1x5-85, 1x5-95, 1x5-85, 1x5-85
SLDL 3x8-135
Leg Ext 2x10in/10out - 20
Leg Curl 1x10-80, 1x8-90
Calve Raise 2x20-65
Adductors 2x10-100
Abductors 2x10-90
Cable Crunches 2x15-120
Decline strait arm situp 2x10-25