Fri 12/9 - Tues 12/13

Been a crazy week with work and family... some catching up to do so here goes:

Fri 12/9 - Chest & Tris
Bench: 2 warms, 70/3, 75/3, 85/3
Inc DB press: 25/10, 30/10, 35/10
Flat fly: 1 warm, 17.5/12, 20/12
Tricep dips: 4 x to fail
Lying bar ext: 30/10, 40/10
Rope pressdown: 90/12, 100/12

No cardio :(

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Sat 12/10 - Back & Hammies
Deads: 3 warm, 125/3, 145/3, 160/5
Good mornings: 45/12, 65/12 x 2
Bent over row: 1 warm, 70/8, 75/8, 85/8
Lat pull palm up: 2 warms, 85/8, 90/8, 95/8
Close row (high - rope): 70/12, 80/12, 90/12
Glute ham raise: 3 x to fail

Cardio: 20 mins treadmill

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Sun 12/11 - Bi's & Shoulders
Military press: 2 warms, 30/3, 35/3, 35/4
Side laterals: 1 warm, 15/8, 17.5/8, 20/8
Floor raises: 1 warm, 7.5/10 x 2 (Good Lord these kill me)
Inc db curl: 1 warm, 12.5/6, 15/6, 17.5/6
Cable curl: 90/10 x 2
1 arm preacher: 12.5/12, 15/12

Cardio: 30 mins bike

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Mon 12/12 - Off from weights
1 hr spin class (YEA cardio!)
Abs: plank & hold 1 min x 3
Butterfly crunch 3 x 15
Bicycle crunch 3 x 15
Decline crunch 3 x 15

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Tues 12/13 - Quads
Squat: 2 warms, 90/5, 115/3, 125/3
Hack squat: 1 warm, 60/10, 70/10 (used hack squat machine)
Sissy squat: 3 x 20 (burning quads!)
Bar lunge: 12/bar, 65/12 x 2
Leg press: 180/20, 230/17

Cardio: 30 mins bike

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All caught up on posting. Getting in my lifting but cardio is suffering a bit. I was able to cook/pack meals for this week (better than last week for sure) One day at time and doin' what we can.

Thanks for sending the sweatshirt home with Marla :) Gonna wear it tomorrow.


~The man who most vividly realizes a difficulty is the man most likely will overcome it.
~When you can't solve the problem, manage it.