[atjnutrition2]

Amy's cardio update for yesterday: 45 min. total interval split between treadmill, bike and elliptical. Yesterday was on off day as far as working out.

Today is legs day.

[atjnutrition2]

Here's Amy's leg day workout:

Exercise 1
Squats superset with single-leg leg press (4 sets)

1. Squats: 95x20/leg press: 90 each leg x 10
2. Squats: 115x15/leg press: 90 each leg x 10
3. squats: 135x12/leg press: 90 each leg x 10
4. squats: 185x8/leg press: 90 each leg x 10

Exercise 2
Seated leg curls (4 sets)

1. leg curls: 75x20
2. leg curls: 90x15
3. leg curls: 105x12
4. leg curls: 120x12

Exercise 3
Leg extensions (4 sets)

1. extensions: 75x20
2. extensions: 90x15
3. extensions: 105x12
4. extensions: 120x10

Exercise 4
Seated machine leg press superset with seated calf raises

1. leg press: 260x20/calf raises: 260x20
2. leg press: 280x20/calf raises: 280x20
3. leg press: 300x15/calf raises: 300x15
4. leg press: 320x10/calf raises: 320x15

She's taken a couple of mornings off from sprints because it's been raining for the past couple of days. Her diet remains pretty clean. Today was a little rough because we had another open house for our youngest son so we grabbed some fast food for supper.

[atjnutrition2]

Amy's chest/bi's day

Exercise 1
Flat bench DB bench press superset with barbell curls (4 sets)

1. DB bench: 25x15/barbell curls: 20x15
2. DB bench: 30x12/barbell curls: 30x12
3. DB bench: 40x10/barbell curls: 40x10
4. DB bench: 50x5/barbell curls: 50x5

Exercise 2
Bench press superset with seated incline DB curls (4 sets)

1. bench: 85x12/incline curls: 20sx7
2. bench: 95x10/incline curls: 20sx7
3. bench: 105x8/incline curls: 25sx4
4. bench: 115x4,95x5/incline curls: 20sx7

Exercise 3
Incline DB bench press superset with standing cable preacher curls (4 sets)

1. incline DB press: 25sx15/standing preachers: 45x12
2. incline DB press: 30sx12/standing preachers: 50x10
3. incline DB press: 35sx10/standing preachers: 60x10
4. incline DB press: 45sx6/standing preachers: 60x8

Exercise 4
incline bench press superset with hammer curls (4 sets)

1. incline bench: 65x10/hammers: 15sx10
2. incline bench: 65x12/hammers: 20sx10
3. incline bench: 75x10/hammers: 20sx10
4. incline bench: 75x10/hammers: 20sx10

That's it for that one. She says energy levels are still up. A little bit more of some food cravings yesterday and today, but still eating pretty clean.

[atjnutrition2]

Update for yesterday.

She did sprint work in the morning and the afternoon was an off day.

Yesterday's sprint work:

1/4 mile jog x 3
40ydx12 sprints


No sprints this morning and this evening is a back/tri's day.

[atjnutrition2]

Exercise 1
DB lawn mowers superset with DB tricep kickbacks

Set 1
lawn mowers: 40x12/kickbacks: 15x10

Set 2
lawn mowers: 45x10/kickbacks: 15x10

Set 3
lawn mowers: 50x10/kickbacks: 15x10

Set 4
lawn mowers: 5x6/kickbacks: 15x10

Exercise 2
Bent over barbell rows superset with close grip bench press

Set 1
barbell rows: 85x15/close grip bench: 65x15

Set 2
barbell rows: 95x12/close grip bench: 75x12

Set 3
barbell rows: 105x10/close grip bench: 85x10

Set 4
barbell rows: 115x10/close grip bench: 95x8

Exercise 3
hammer strength t-bar rows superset with elevated bench dips

Set 1
t-bars: 70x15/bench dips: body weight x 12

Set 2
t-bars: 80x12/bench dips: body weight x 12

Set 3
t-bars: 90x10/bench dips: body weight x 14

Set 4
t-bars: 100x6/bench dips: body weight x 17

Exercise 4
One arm seated hammer strength rows superset with standing cable tricep extensions (rope grips)
Set 1
rows: 45x20/tricep extensions: 50x20

Set 2
rows: 70x15/tricep extensions: 60x15

Set 3
rows: 90x10/tricep extensions: 70x10

Set 4
rows: 90x8/tricep extensions: 70x10

Exercise 5
wide grip lat pulldowns superset with overhead cable tricep extensions (rope grips)
Set 1
pulldowns: 70x15/overhead extensions: 45x15

Set 2
pulldowns: 80x12/overhead extensions: 50x12

Set 3
pulldowns: 90x10/overhead extensions: 60x10

Set 4
pulldowns: 100x8/overhead extensions: 70x8

She increased in weight on a few of the exercises today. Diet was ok. Energy levels are still up.

Tomorrow will be a morning sprint and later will be deadlift/shoulders day.

[atjnutrition2]

Exercise 1
Deadlifts superset with DB shrugs (4 sets)

1. Deads: 95x15/shrugs: 45x15
2. Deads: 105x12/shrugs: 45x12
3. Deads: 135x10/shrugs: 45x10
4. Deads: 135x10/shrugs: 45x10

Exercise 2
Dumbell seated shoulder press (4 sets)

1. 20x12
2. 25x10
3. 30x8
4. 35x6

Exercise 3
Smith machine shoulder press superset with hammer strength shoulder press (4 sets)

1. smith press: 75x12/hammer strength press: 40x12
2. smith press: 85x10/hammer strength press: 50x8
3. smith press: 95x8/hammer strength press: 50x8
4. smith press: 105x8/hammer strength press: 50x8

Exercise 4
DB lateral raise superset with peck deck reverse flyes (4sets)

1. lateral raises: 5lbx10/reverse flyes: 40x15
2. lateral raises: 10lbx10/reverse flyes: 50x12
3. lateral raises: 10lbx10/reverse flyes: 60x10
4. lateral raises: 10lbx10/reverse flyes: 70x8

Exercise 5
Upright rows (4 sets)
1. 45x10
2. 50x10
3. 55x10
4. 55x8

Feeling a bit under the weather today, so her numbers were a little lower than the last time she did this workout.

[atjnutrition2]

Yesterday was an off day as far as working out, but she did some sprints in the morning.

1/4 mile jog x 3
50 yd x 12

Today she's sick, so no working out or sprints.

[atjnutrition2]

Not much to report on this one. Amy's been sick with an upper respiratory infection so she didn't work out yesterday or today and probably not tomorrow.

[atjnutrition2]

No workout yesterday, she's still trying to get well. She may try to do a light one this afternoon.

[atjnutrition2]

She's finally getting over the crud she's had. She did a little cardio today, nothing too intense. Tomorrow would normally be an off day on our schedule, but I'm not sure what she'll do as I am at the fire station tomorrow.

[atjnutrition2]

We are finally getting over all the sickness at the house. Tomorrow is another fire dept. day for me, so Wed. will be our first full day back on schedule. It will be back/tri's day.

[atjnutrition2]

She finally made it back to the gym today. Man, whatever we both had really kept us down for a while. She did a fairly light chest/bi's day today. Like me, she didn't keep track of the amount lifted as this was more of a "get back into it" kind of day.

[atjnutrition2]

She did a back/tri's day today. Tomorrow will be deadlifts/shoulders day for her while I'm at the fire station. That will put us back in sync for Saturday's leg day. Neither one of our diets have been all that great this whole time we've been sick. It's hard to eat right when you feel like crap.

[atjnutrition2]

Finally back on track. She did sprints this morning and we'll do legs this afternoon.

For sprints: 1/4 mile jog x 2, 1 set of suicides, and 8 40yd sprints.

[atjnutrition2]

Here's Amy's leg day workout for yesterday

Exercise 1
Squats superset with single-leg leg press (4 sets)

1. Squats: 95x20/leg press: 90 each leg x 10
2. Squats: 115x15/leg press: 90 each leg x 10
3. squats: 135x12/leg press: 90 each leg x 10
4. squats: 185x7/leg press: 90 each leg x 10

Exercise 2
Seated leg curls (4 sets)

1. leg curls: 75x15
2. leg curls: 90x112
3. leg curls: 105x12
4. leg curls: 120x12

Exercise 3
Leg extensions (4 sets)

1. extensions: 75x12
2. extensions: 90x12
3. extensions: 105x10
4. extensions: 120x10

Exercise 4
Seated machine leg press superset with seated calf raises

1. leg press: 2750x15/calf raises: 275x15
2. leg press: 295x12/calf raises: 295x12
3. leg press: 315x10/calf raises: 315x10
4. leg press: 335x10/calf raises: 335x15

First day back doing legs since being sick. Actually a pretty decent workout. Diet wasn't great while under the weather, but oh well who wants to eat right while you feel like crap?