LadyZ's training log

[latinrose]

Saturday, 10/13/07
Arms

Cable Curls
50 x 8
50 x 8
60 x 8

Cable Rope Overhead Extension
40 x 8
45 x 8
45 x 8

Barbell Curls lying against Bench
40 x 8
40 x 8
40 x 8

Decline Close Grip Bench Skull Crusher
40 x 8
40 x 7
40 x 7

DB Curls
20 x 7
20 x 7
20 x 7

JM Press
40 x 8
40 x 8
40 x 8

21s 3 Set (2 sets-25lb bb and 1 set - 30lb bb)

Tricep dip
60 x 8
50 x 8
40 x 8

30 mins of Cardio - HITT mode
Abs on Swiss ball and stretch

[latinrose]

Sunday, 10/14/07
Legs

Front squat on the Smith machine
45 (1 plate each side) x 8
65 X 8
65 x 8

standing calf raises (machine)
120 x 15 drop to 100.. did 15reps quickly
120 x 15 drop to 100
140 x 15 drop to 120

seated leg press machine
180 x 8
180 x 8
170 x 8

leg extension
70 x 8
70 x 8
80 x 8

leg curl
75 x 8
90 x 8
90 x 8

walking lunges 2 sets with 20lb dbs
standing lunges 2 sets 1 - 25lbs, 1 - 15lb

30 mins of cardio
abs and stretch with foam roll

[latinrose]

Tuesday, 10/16/07

chest and tri's

Incline DB Press
35 x 7
30 x 8
30 x 8

Chest press on Smith machine
25 x 8
35 x 8
35 x 8

Pullover
30 x 10
35 x 8
35 x 8

chest Flyes
30 x 8
25 x 8
25 x 8

Overhead extension
50 x 8
60 x 8
60 x 10

Dips on Bench
3 set of 15

Rope crunches
1 set of 20 - 70lb
2 sets of 20 - 80lb

[latinrose]

Thursday, 10/18/07
Back

assisted pullups
70 x 8
70 x 8
60 x x

Hyperextension w/ superset weighted side crunches (25lbs)
4 sets of 15 reps

Lat pulldown
80 x 8
80 x 8
80 x 8

Bent over barbell row
60 x 8
70 x 8
70 x 8

One Arm row
40 x 8
40 x 8
40 x 7

Incline bench pull
60 x 8
60 x 8
60 x 8

Back shrugs
35 x 12
35 x 12
30 x 15

Seated Row
80 x 7
70 x 8
70 x 10

Cardio - 20 mins on the treadclimber
Abs - decline ab bench with 25lb plate - 4 sets of 20reps

[latinrose]

Monday, 10/22/07

Chest and triceps
Incline DB Press
35 x 6
30 x 8
30 x 8

Chest BB Press
50 x 12
60 x 10
70 x 8

Pullovers
35 x 10
40 x 8
40 x 8

Chest Flyes (pulley machine)
35 x 10
35 x 10
40 x 8

Overhead extension (pulley machine)
45 x 10
50 x 8
60 x 8

Tricep dip ( new machine - so it felt i was doing my own weight)
70 x 8
70 x 8
BW x 4(eff it - i want to try to do it)
BW x 4

tricep extension DB
22.5 x 8
22.5 x 8
25 x 8

Close grip chest press (triceps)
45 x 10
55 x 8
55 x 8

abs - swiss ball, decline bench w/25lb, regular, bicycle, reverse crunch, and leg raise
cardio - 20 min on eliptical

[latinrose]

Tuesday, 10/23/07
Back and Biceps
Pullups
3 sets of 8 reps - bodyweight

Lat pulldowns
80 x 8
80 x 8
90 x 8

One Arm Row
40 x 8
40 x 8
40 x 8

Seated Row
80 x 8
80 x 8
90 x 8

DB curls
20 x 8
20 x 8
20 x 8

Barbell Curls
40 x 8
40 x 8
45 x 8

no cardio
abs - swiss ball

[latinrose]

10/25/07

Shoulders & Hamstrings

shoulder press
25 x 8
25 x 8
25 x 8

side lateral raise
25 x 8
25 x 8
25 x 8

Front Raise
25 x 8
25 x 8
25 x 8

Shrugs
50 x 6
50 x 6
50 x 8

Upright Row (ez bar)
45 x 8
45 x 8
55 x 5

Leg curls (lying)
60 x 8
70 x 8
75 x 5

seated leg
80 x 8
90 x 8
95 x 8

deadlifts
70 x 8
70 x 8
80 x 8

Lunges
25 x 10 each leg
30 x 8
35 x 8

Kickbacks (no marked weight on machine)
7 stacks x 10
8 stacks x 8
9 stacks x 6

abs - swiss ball
Cardio - 30 min

[latinrose]

Friday, 10/26/07
Legs (glutes, quads and calves)

Front squat on Smith Machine
10 x 90lbs (1plate on each side) warmup
8 x 160lbs
8 x 140lbs
8 x 160lbs

Leg press
15 x 90lbs (1 plate each side)
10 x 160lbs
10 x 180lbs
10 x 250lbx

calf raises seated machine
10 x 120s
10 x 140s
10 x 160s
8 x 160s

leg extension
8 x 85lb (i was surprised too...lol)
8 x 90lbs
8 x 90lbs
8 x 100lbs

Adductor machine
8 x 80
8 x 85
8 x 85
8 x 90

Abductor Machine
8 x 80
8 x 85
8 x 85
8 x 90

abs - legs raises and on swiss ball
cardio 20 mins

[latinrose]

12/3/07

Legs (heavy)

Leg press - narrow stance
2 set of warmup 90 x 15
160 x 12
180 x 12
250 x 10
260 x 8

SLDL: 80 x 12, 80 x 12, 80 x 12, 80 x 12
Seated calf raises: 35 x 12, 35 x 12, 35 x 12, 35 x 12
lying leg curl: 50 x 12, 50 x 12, 50 x 12, 50 x 12

Hyperextension: 4 set of 15reps with a 25lb plate

abs: weighted side crunches, swiss ball
cardio: 30 min on the arc trainer

[latinrose]

12/4/04

Shoulder and arms

Shoulder press: (2x warmup 17.5 x 12 20 x 12) 22.5 x 10, 22.5 x 9, 25 x 8, 25 x 8
DB curls (1x warmup 17.5 x 15) 20 x 10, 20 x 10, 22.5 x 8, 22.5 x 8
Tricep extensio w/ DB (1x warmup 17.5 x 15) 20 x 10, 20 x 10, 22.5 x 10, 22.5 x 10

Bradford/rocky press 30 x 10, 30 x 10, 30 x 10, 30 x 10
Reverse Curl 25 x 10, 25 x 10, 25 x 10, 25 x 10
Close grip chest press 45 x 10, 45 x 10, 45 x 10, 55 x 10

Bentover Laterals on Incline Bench 17.5 x 10, 17.5 x 10, 20 x 10, 20 x 10
BB Curl against incline bench 40 x 10, 40 x 10, 45 x 10, 45 x 10
Overhead tricep w/ DB 20 x 10, 25 x 10, 25 x 10, 30 x 8

Side lateral raises 20 x 10, 20 x 10, 22.5 x 8, 22.5 x 8
High cable curls 30 x 8, 25 x 10, 30 x 8, 30 x 8
Overhead rope tricep ext 40 x 15, 45 x 10, 45 x 10, 45 x 10

Abs: rope crunches 3 set of 20rep (80lbs), swiss ball
25 min of cardio on the arc trainer