VERTICAL PLANE BACK (PULL)
LATERAL PULLDOWN
95 X 8/7.5/6/2 (doing much better on this machine! )
PULLOVERS
20 X 8/7.5/8
PULLUPS (weight assisted. This one makes me very light-headed)
58 X 8/5/3/8
VERTICAL PLANE SHOULDERS (PUSH)
LATERAL RAISE ON INCLINE BENCH
15 X 8/8/8
ARNIES
17.5 X 8/8/8
STANDING LATERAL RAISE
12.5 X 5/7/5/2
SEATED CALVES-LEG PRESS
80 X 40/40/20

Cardio
Crosstrainer: Random profile, level 10 for 20 min. Heart rate 155-165
Treadmill: 10 min at 3 MPH

Horizontal Push Pull, Horizontal plane back (pull)
Bent Barbell Rows
30 X 8/8/8
Dead Lifts
35 X 8/8/6/2
Dumbell Row
30 X 8/8/6/2


Calf Raisers
80 lbs on back, 4 sets of 25

Horizontal plane chest (push)
Weight Assisted Dips
59 X 8/8
Flat Barbell Press
35 X 8/8/6/2
Flat Flyes
20 X 8, 22.5 X 8/8

Cardio
Eliptical Crosstrainer profile, 10 min Heart rate 145-150
PM walk 20 min around neighborhood

Day 2, Week 5 of Baby Got Back

DOMINTANT QUADS
SQUATS (freeweight, not Smith Machine)
25 X 50 (fast) /50 (fast) /50 (fast)
LEG PRESS
260 X 8/8/8
LEG EXTENTION
80 X 8/12, 100 X 10

BICEP WORK
PREACHER CURL
60 X 8/8/6
STANDING BARBELL CURLS
25 X 6/1/1/7/1/4
CONCENTRATED DUMBELL CURLS
17.5 X 5(left), 8(right), 3(left), 8(right), 4(left), 6/1 (right)

CARDIO
2.5 hours furiously cleaning house, 10 min crosstrainer, random profile, level 10, heart rate = 145-150

Day 3, Week 5 of BGB

Vertical Plane Back (pull)
Lateral Pulldown
95 X 8/8/8
Pullovers
22 X 7/8/7 (need a spotter!!)
Weight-Assisted Pullups
62 X 8/8/8
Vertical Plane Shoulders (push)
Standing Lateral Raise
12.5 X 4/4/4 (WEAK! Lower weight next time!)
One-Arm Incline Lateral Raise
7.5 X 8/8/8 Both arms the same...HARD!
Arnies
17.5 X 7/6/6 (just pretty much shot by this point. )
Seated Calves
Leg Press
80 X 40/40/40
Cardio
Treadmill 19 min walking 3 MPH, 1 minute running 5 MPH
I really want to run again, but my darn knee injury is holding me back. It's already swollen.

Day 4, Week 5 of BGB

Hip/Hamstring
RDL's
45 X 6/6/6/6
High-Foot Placement Leg Press
170 X 10, 190 X 8/8
Seated Leg Curl
100 X 8/8/3
Leg Extension (good land!)
90 X 8/8/8

Tricep Work
Bench Dips (weighed 159 today)
6/6/6/4 YOWZA!
Pushdowns
100 X 10, 110 X 10/7
Overhead Extensions
25 X 9/7/10

Cardio
Eliptical 1 mile (6 min 50 sec) Heart rate 160-165

Back-Pull
Bent Over Barbell Rows
35 X 8/8/8
Dumbell Row
30 X 8/8/8 (both arms the same)
Rack Pulls
45 X 8/8/8

Chest-Push
Flat Barbell Press
40 X 8/8/8 (barely!)
Weight Assisted Dips
59 X 8/8/7
Flat Flyes
22.5 X 8/5/1 (just too heavy for being the last exercise)

Calf Risers
100 lbs on back, 3 sets of 25

Weight 159

I'm switching my workout days around so that I can do squats at the new gym on Thursday the 1st.
Vertical Plane Back (pull)
Weight assisted Pullups
59 X 8/6/6 (too stinkin' light-headed)
Pullovers
25 X 8/8/8 (need a spotter to do better)
Lateral Pulldown
95 X 10/8/8 (went stupid and was just couting away... : )

Vertical Plane Shoulders (push)
Arnies
17.5 X 10/8/8 (same as above)
Standing Lateral Raise
10 X 8/8/8 (10 was perfect...last weeks 12.5 was too much)
Cable Front Raises
30 X 8, 40 X 8 (need to study exercise more....don't have good form)

Seated Calves
90 X 40/40/40

Cardio
Bike Random Profile Level 8 for 10 min

Light-headed and scatterbrained throughout my workout, but got through it! :P

Before reading today's workout please note that my internet didn't work this morning, so I had nothing to reference! The good news is I remembered all the exercises that were suppose to be done on day 2 of BGB! They aren't in the right order, but at least I remembered all of them.
Today was my first day at Superior Athletic Club. I was a nervous wreck thinking about going there, and getting upset with myself for being a nervous wreck. In order to help my confidence level, I showered BEFORE I went and even put on cover-up and face powder, which I NEVER do. However, it DID help so I guess it was worth the extra effort. Everyone was either friendly or just ignored me, which was great! Nobody teased me about having weeny weights or anything like that. I know, duh, why would they anyways?

DAY 2, WEEK 6
(Day's mixed up so that I could do this day at new gym)

Leg Press
Warm Up: 180 X 10
250 X 8/8/8
Very solid

Dominant Quads
135 X 10, 95 X 8/8/
(Forgot that this bar weighs 35 lbs!)
Decent

Leg Extention
80 X 8/8/6
Shaky

Bi
Concentrated Dumbell Curls
17.5 X 8-both arms
X 8 RA, 6 LA
X 8 RA, 5 LA
Did I mention I'm right-handed? Right strong, left weak. At this point I was in the main free-weight room with a bunch of strong guys, and I just had to look at the floor and concentrate on my form to keep myself from running out of there!

Preacher Curl
50 X 3, 40 X 6/6
Very weak. I was just really nervous and wimped out. Plus, I'd swear that the weights on this machine are heavier than the one at my old gym, but who knows.

Standing Barbell Curls (went to the girls room to do these)
35 X 6/6/5

Lower Abs on Captains Chair
(No medicine ball) 10/8/6

Cardio
Eliptical one mile, random profile
Just shaking out the legs so I could walk

Day 4, Week 6 of BGB

Hip/Hamstring
RDL's
45 X 10, 55 X 8/8
High-Foot Placement Leg Press
190 X 8, 210 X 5/8
Seated Leg Curl
100 X 8/10/10
Leg Extension (owie, owie, owie, still sore)
40 X 8/8/8

Tricep Work
Bench Dips (weighed 159 today)
4/5/3/6 Trying to get better form, keep "falling in"
Pushdowns (one hand at a time)
20 X 8/8/8
Overhead Extensions
27.5 X 8/8/8 (tough!)

Cardio
Eliptical 1 mile jog
Treadmill 10 min walk

DAY 1, WEEK 7 of BGB

Decided it's probably time to shake up my work out. Going to long/lighter sets, but still heavy enough to make it challanging.
Back-Pull
Bent Over Barbell Rows
35 X 15/15/15
Dumbell Row
30 X 8/8/8 (both arms the same)
Rack Pulls
45 X 10, 45 X 15/15/15

Chest-Push
Flat Barbell Press
35 X 15/15/15
Weight Assisted Dips
Couldn't figure out this machine at the new gym....
Flat Flyes
17 X 15/15/15
Calf Risers
35 lbs on back, freeweight (all racks were busy)
X 30/20/30

Cardio
Eliptical
5 min jog
10 min run
5 min jog
10 min run
5 min walk
Felt SOOOOO good! Nice rosy face! Note to self: BREATHE!
Weight 158.75

Met with Jason, a personal trainer at Superior, for my free session. He was very kind and easy to talk to. (Not a cowboy, Debbie, so I wasn't distracted. ) As we were walking toward his office he was saying, "So lets discuss what kind of regimine you would like, what your goals are," and then glancing at my handful of paperwork, "and go over what you have been doing." So I told him that I had a "friend in Mississippi that has chose a work out plan specifically to meet my needs and that will ultimately lead to my goals, and was hoping that you could help me with form." (yes, I blew a LITTLE smoke there, but anyways.....) So then he wanted to know your (Deb's) accredidations, and since I didn't know, I replied with, "Oh heavens, I can't remember all of them, but she's been a trainer for over 20 years, and has been in the field for even longer." (I'm not sure that's all correct, but I wasn't going to let him down my Debbie! ) So we sit down in his office and he looks over my workouts from Monday and Tuesday, and my planned ones for today and Friday, and says, "This looks like an excellent program.....I'm assuming that you really wanted to develop your back, and why you are working it twice a week?" I confirmed, and he said "Well, I'll give you the clip board and the pencil, and you just take me around and let me know what you would like help with then....does that sound OK?" And that's what we did. The only exercise he didn't think I should try to do is the bench dip, as I am just not strong enough to do more than 1 with good form. I'll use the weight assisted dip machine and the other tricep exerciese I've been doing until I'm stronger.

DAY 3, WEEK 7
Light/Long

Vertical Plane Back (pull)

Weight Assisted Pullups
58.5 X 7/7/6

Pullovers
(Lay on back on swiss ball, and use a dumbbell. Why have I never thought of this? )
17 X 10/10/10

Lateral Pulldown
80 X 10/10/10

Vertical Plane Shoulders (push)
Arnies
(with new and improved form! )
15 X 10/8/6

Standing Lateral Raise
(with new and improved form! I had been doing these with my arms too far forward, and with my arms locking out when I got to shoulder height. Now, my arms are farther back, and my elbows bent. This works....the SHOULDERS, instead of my stronger muscle in the front of me that I WAS using. Notice the lighter weight )
8 X 10/10/10 YOWZA!

Cable Front Raises
(alternate arms, too avoid stiffening my neck up)....."Unless your husband wants to be married to a girl that looks like a football player....." Jason said. As we were standing in front of a mirror, I could really tell the difference. I make a mad face and my neck stiffens if I try to do both arms at once.
10 X 10/10/10

Cardio
Crosstrainer, Random Profile, Level 5
Jog 5 Min
Run 10 Min
Jog 5 Min
Run 10 Min
Jog 5 Min
Walk 5 Min

158.5 TOM

LOL....I'm glad it went so well. And you were able to keep him from trying to sell you services you didn't want right now. And he was useful in helping with some problems you were having with form. Sounds like a very good experience.

Later when you're feeling less bloated, ask him if he wouldn't mind doing your bodyfat with the calipers. I'm sure he won't mind. You will need to do that before working out.