DAY 4 WEEK 7
PM WORKOUT, TOM
Hip/Hamstring
RDLS
Warm Up 40 X20, Work Sets 45 X 15/15/15
High Foot Placement Leg Press
200 X 15/15/15
Leg Extension
50 X 15/15/15
TRICEPS
Overhead Extensions
27.5 X 8/8/6
Weight Assisted Dips
62 X 10/10/10
Cable Pushdowns
20 X 8/8/8 - Barely!!

I wasn't thinking and posted this in my gym log.

When you are trying to work hamstrings, learn to feel the hamstrings by lifting your toes. Try to do your pushing through your heels. When you are working quads, push more with the balls of your feet. Placement of your feet usually force that to an extent. I hope this helps. If not let me know and I'll think on it a little more.

Sometimes DOMS (Delayed Onset Muscle Soreness) doesn't show up until second day. But sometimes not at all. It's not a sure sign of a good work-out....but it helps us feel better if we get a little sore. I didn't work out at all today....I didn't do well with anything today.

How to use Weight Lifting Straps:

Wrist straps are usually a long strip of fabric (nylon, cotton, leather or suede) with a loop on one end. Place one end of the strap through the hole at the other end, the 2 straps should mirror each other.

Put your hand through the circle made by the strap.
With your palms facing up the straps should lay between your thumb and index finger on both hands.
Snug the strap tight around the wrist.
Place your hands on the bar with the strap hanging towards the floor.
Pull the strap under the bar and back over the top, repeat.
Twist the bar towards you to tighten the straps.
Tip: Strap in your least coordinated hand first.

Wrist straps can be beneficial in your training, but be careful not to over use them or you will end up with a weaker grip.

Because of the risk of injury I would only recommend wrist straps for the more advanced lifter.

DAY 4 WEEK 8
PM WORKOUT, TOM

TRICEPS
Cable Pushdowns
20 X 10/10/10
Weight Assisted Dips
64 X 15/14/15
Overhead Extensions
27.5 X 10/10/9/1


CARDIO
Eliptical, Random Profile, level 5
1 min fast walk
20 min jog/run
1 min fast walk
1 min fast walk backwards
10 min jog/run
1 min walk
Heart Rate = 168-172 Felt SOOOO good!

I forgot to print off my workout, and couldn't remember what I was suppose to do along with Triceps. I know, what a dork. I've only been doing this um, 8 weeks!! Anyways, I guess I'll have to go back down there tomorrow and do my hamstrings. I can't believe I forgot, especially since I talked to Debbie about hamstrings today! Oh well, 5 days at the gym this week won't kill me!

Dominant Quads, Light Hamstring

Squats
95 on back X 20/20/20

Leg Press
250 X 8/8/8/8

Prone Leg Curl
50 X 12/12/6

Bicep Work

Concentrated Dumbell Curls
17.5 X 8/8/8

Preacher Curl (machine)
50 X 8/8/8

Alternating Dumbell Curls
15 X 8/8/8

Cardio
Eliptical level , random profile, 30 min, heart rate 147-150.

LATE workout-well for ME. Weight 159

Friday, December 30th
Brazilian Dance Cardio DVD