[millenium girl]

Monday Aug. 30th, 2010

10 min stationary bike

Shoulder Press
44x20
55x15
66x12
88x10

Upright Rows
44x15
55x12
66x10

Db Press
17x15
18x12
22x12 (couldn't go higher ...)

Db Shrugs
22x12
26x12
31x12

10 min arm bicycle

Tuesday Aug 31st, 2010

15 min stationary bike

Single arm pulley curls
20x15
25x15
30x12
35x8

Tris Pushdowns
60x15
65x15
70x12
75x10

EZ Bar Curls
22x15
27x12
33x12

Tris Extensions
40x15
50x15
55x12

Alternate Db Curls
18x10
20x10
22x10

Tris Reverse
55x15
65x15
70x15
80x12

Curling Machine
44x15
55x12
66x10

[millenium girl]

Wed. Sept. 1st, 2010

15 min stationary bike (I should have skipped the cardio because my calf was so sore after those 15 min that I could barely walk)

Smith Machine (flat)
44x20
75x15
84x12
88x10

Cable Crossovers
25x20
30x15
35x10
40x8

Vertical Press
88x12
110x12
132x12
143x12

Incline Press
50x12
55x12
66x10
72x10

I'm not making any progress anymore. Time for a change of routine I guess. Any ideas, guys?

[millenium girl]

Friday Sept 3rd, 2010

15 min stationary bike

One arm rows
44x15
55x12
66x10
72x8 (new PR)

Lat pulldowns
66x12
88x10
99x10
110x6

Seated Rows
77x15
99x12
110x12
121x8

Hyperextensions
4 sets of 12

[millenium girl]

I did cardio all week-end (Saturday: 25 min HIIT cardio, adductors, abductors, calves) and yesterday, 25 min HIIT cardio and 300 abs.

Monday Sept 6, 2010


15 min stationary bike

Incline Chest Press
44x12
55x10
66x10
77x8

Shoulder Press
44x12
66x10
77x8
88x8

Triceps Pushdowns (V Bar)
50x15
60x12
70x12
75x8

Smith Machine Flat Press
75x10
79x10
88x10
92x8

Single Arm Lateral Raises
15x10
18x8
22x8
24x6

Close grip Bench Press
44x20
57x12
66x10

Cable crossovers
30x10
35x10
40x10

Rear Delts Flys
22x10
31x12
33x10

Triceps Extensions (Rope)
40x10
50x10
60x10

[millenium girl]

Wednesday Sept 8, 2010

Today I was supposed to do back and bis but my back was terribly sore this morning and I went to the chiro before hitting the gym. He told me to listen to my body and wait a couple of days before doing back exercises.

10 min brisk walking

Leg extensions
22x10
33x12
44x12
55x10

Seated Leg Curls
55x12
70x10
75x8
85x6

Horizontal Leg Press
176x12
187x8
220x10
242x8

Seated Calves
66x20
77x15
88x15
99x12


It's the 1st time that I hit the legs a little harder since the injury. I didn't feel any pain today but yesterday, the "control" doctor at work asked me to squat (body weight squats) and I was so keen on showing him that I could do my job that I did a full squat and the pain was really bad