7-13-04 148

Back:
w/g pulldowns-- 100 x 8, 80 x 8, 60 x 8 / 80 x 8. 60 x 8, 40 x 8 (x 2)
bent-over rows-- 58 x 12, 10, 10
rope rows-- 40 x 10, 50 x 10, 10
straight-arm pushdowns-- 40 x 10, 30 x 10, 10 (slow)

Biceps:
curl bar curls-- 59 x 3 / 48 x 8, 8, 8
rev. curls-- 50 x 10, 10 / 60 x 10
side out curls-- 15 x 10, 10, 10

rebounder 20 mins., 21 push-ups, 4 sets jagger squats, stretch
felt good today. Regular lowcarbing, good meal before work out.
Getting use to not having a spotter, but know it's hurting my progress. Oh well.....

7-14-04 145.5

Legs:
Squats--95 x 10, 115 x 10, 135 x 8, 7, 6
leg ext.-- 50 x 15, 15, 15
hyperext.--40, 40, 40

Shoulders:
military press-- 45 x 10, 8, 7, 6, 6
front lat.--15 x 12, 12, 12, 11
side lat.-- 10 x 10, 11, 11, 10
bent over flyes-- 10 x 12, 11, 11, 10

abs, stretch, rebounder 20 mins.

7-15-04 145

Chest:
Flat bench press-- 135 x 3, 2 / 115 x 5, 4, 4
inc. db press-- 40 x 6+. 4+, 3+, 4+
low inc. flyes-- 15 x 6, 8+, 6+. 6+

Triceps:
db tri.ext.-- 40 x 6+, 6+, 5+
rope ext.-- 20 x 8+, 7+, 6+
rev. push downs-- 40 x 6+, 6+, 5+

My stepson helped me today.....so I was able to do lots of negitives, and some variations he showed me. I may still do rebounder, but it'll have to be later.

I would never be mad at you sweetie!!!! And I think you are right.....maybe I need some sort of an exercise routine here at home!!!!! I just love everyones feedback..cuz like I said..I need all the help I can get at this point!!

Have a great one Debbie!!!!

7-16-04 145.5

Back:
w/g pulldown-- 100x 10, 10, 10 / 60 x burn, lower 1/2 ext.
rev. w/g pd-- 60 x 10, 80 x 10, 8
bent over bb rows-- 46 x 12, 66 x 10, 86 x 8
T-bar-- 55 x 10, 90 x 8, 6, 55 x 10

Biceps:
bar curls-- 46 x 7, 7, 7, 7
alt. db curls-- 20 x 9, 8, 6
outward curls-- 15, 8, 7, 6

Did rebounder before brk. and abs
doing Stillmans today

7-19-04 147.5

Legs:
squats--115 x 12 / 135 x 10 / 155 x 8, 7
leg ext.--50 x 13 /60 x 10 / 70 x 9 / 80 x 8
hyperext.--35 x 20, 15+20, 15+20, 20+5

Shoulders:
arnie presses-- 25 x 11, 8, 6
military presses-- 46 x 8+1, 9+3 neg., 8+2neg.
jack flyes-- 15 x 11, 9+2, 7+2
bent-over flyes-- 15 x 12, 10, 10
cable pulls-- 20 x 10, 10

Did rebounder with L-Carnitine before breakfast. After work-out I stretched and did 19 pushups. Robert (stepson) helped me today on some stuff.
Did rebounder yesterday morning too. Highest rating on a work-out in a while!

Girlfriend - you're pushing some SERIOUS iron. Wow!

7-20-04 145.5

Chest:
Inc. bb presses-- 95 x 8+2, 6+2, 4+2 supersets with db presses
Inc. db presses-- 40 x 6+2 / 30 x 5+2, 4 these were rough!! Whew!
Inc. flyes-- 30 x 7, 5+1, 6+1

Biceps:
bb curls-- 55 x 7+1 / 45 x 8+1 / 50 x 6+1 / 45 x 6+2
Inc. db curls-- 20 x 4+2, 4+2, 4+2
cable pullups-- 50 X 15, 15 / 80 x 13 / 110 x 8 / 120 x 6
outward curls-- 15 x 11 / 20 x 5+3 w 15 / 20 x 5+2 w 15

abs and stretches
rebounder before brk. Also I changed up my parts. I'll be doing triceps with either legs or back....not sure which yet, but I'm thinking maybe legs and have back and shoulders together for awhile. I've just started using weights on abs so I won't be working them as often.

Note to Built: I only go to parallel on squats so it's not as impressive as it seems.

7-22-04 146

Back:
cheater pullups-- 3 sets of 8
w/g pulldowns-- 110 x 8, 8, 8 / 70 x 15
T-bar-- 115 x 8, 8 / 105 x 10, 8
1- arm cable rows-- 20 x 12, 10, 10
c/g pulldowns-- 70 x 12 / 90 x 10, 10
str. arm push downs-- 40 x 10, 8, 6 (20 sec. rests)

Ticeps:
rope lunge ext.-- 20 x 12, 10, 9
pulldowns w/ rope--20 x 7, 6, 5
rev. grip pushdowns-- 30 x 10, 12, 7

Didn't work out yesterday.....instead I went to the city and ate mexican food and had a milkshake....so far the damage hasn't seemed too bad, other than being really tired today and gaining a little weight.

For some reason lately I have that stupid song in my head.....
My milkshake brings all the boys to the yard. ...(don't know the rest, so I am sounding pretty stupid just repeating that line!)

Keep working it girlfriend!!

7-23-04 146.5

Light weights, high reps, no rest full body work out. A waste of time really.

I did do rebounder this morning.

You can come on over any time sweetie to complain. One of my favorite pastimes....pissing and moaning! I say enjoy the nonmotivation for a bit. Take a long walk..go to the zoo....get a new tatoo....(well o.k. that is something I would do) but anyway....maybe you just need time to assess the situation and shake things up a bit. Listen to me giving advise! Scary! But its just a thought.

7-26-04 147

Chest:
Flat bb bench press-- 95 x 12 / 115 x 9 / 135 x 3
Flat flyes-- 25 x 10, 10, 10
Inc. bb bench press-- 65 x 12 / 85 x 10 / 105 x 4

Biceps:
Preacher curls-- 45 x 12 / 60 x 3 / 55 x 8
cable curls-- 40 x 15 / 50 x 12/ 60 x 8
outward curls-- 20 x 10, 8, 8

Stretching

Dh bought me a bench press yesterday so I wanted to use it today, it being new and all. My birthday is in September (49-yikes) so I asked him to go ahead and get it for me. I'm so glad to have one now. I've lost my spotter again. Good help is sure hard to keep . Oh well, anyway, my little gym is getting pretty well equipt. I have everything I need for now. I'll add more dumbbells as I can, I have up to 40 lb ones but I'll really need up to 65 lb ones. I'm never happy with work-outs I can't do negatives and forced reps on, but I enjoyed my new bench .

7-27-04 148

Legs:
sldl--95 x 10 / 115 x 8, 10, 6
Plie squats-- 95 x 10 / 115 x 10 / 135 x 8
hyperext.

Shoulders:
mil. presses-- 50 x 12 / 55 x 10, 8
front lat. palms up-- 15 x 10, 10, 10
jack flyes-- 15 x 10, 10, 10
cable bent-over rows-- 20 x 15 / 25 x 12 / 30 x 10

abs, stretches
no help today....PMS is making me very hungry, and tired & weak, but since I've started back weight training.....I'm much nicer during PMS .

7-28-04 148

Chest and Back supersets--

Decline db presses-- 10 sets of 10 reps. 25 lb dumbbells
Cheater w/g chin-ups-- 10 sets of 10 reps.

Incline db flyes-- 3 sets 10-12 reps 25 lb dumbbells
bentover cable rows-- 3 sets 10-12 reps 35 lbs.

First time to do this type work-out. Weights were too low. I'm anxious to see how I feel tomorrow.
stretches