Thurs 1/12 & Fri 1/13

Deload week

Thurs 1/12 - Quads (yea!)
Squats: 2 warms, 75/5, 85/5, 90/12
Leg press: 2 warms, 180/10, 230/10, 270/10
Leg ext: 1 warm, 70/10, 75/10, 80/10
DB lunges: 3 sets of 12 / 20/25/30 lb dbs
Front squat: 65/15, 70/15

Good Lord burning quads!

Had hoped to get in some cardio but last day of work before vaca so late night!
Happy to have gotten in my quad work early :)

Fri 1/13 - Chest & Tris
Bench: 2 warm, 60/5, 65/5, 75/11
Flat db: 1 warm, 30/8, 35/8, 40/6 (no spotter today - boo)
Sl incl db press: 1 warm, 25/10, 30/10, 35/10
Close db: 2 warms, 25/10, 30/10
Rev pressdown: 1 warm, 45/12, 55/12
1 arm rope press: 45/12, 55/12

Cardio: 30 mins stairmaster

Abs:
Hip ups on bench 4 x 15
Basic crunch on bench 3 x 15
Weighted rope 3 x 25


Had hoped to lose a few lbs before vaca tomorrow but alas, still teetering on regular basis 127 - 129. I'll either need to bust booty on vacation of lay off the rum drinks and onion rings .... Or both - ha!

I won't be checking in for the next 2 Saturdays and will need a new workout and macros to begin prep when I get back (please). We're back on 1/22 - looking forward to hitting it hard after a week of r&r. Thanks boss! Have fun in class tomorrow - show those girls some "sass"!!



A cheerful frame of mind, reinforced by relaxation... is the medicine that puts all ghosts of fear on the run.