My wife's Hyperdrive/Meltdown workout log.

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  1. Registered User
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    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.

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    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.
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    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.
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    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.
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    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?
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    Amy's chest/bi's day for today

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

    1. DB bench: 20x12/barbell curls: 20x12
    2. DB bench: 25x10/barbell curls: 20x10
    3. DB bench: 30x10/barbell curls: 30x10
    4. DB bench: 35x8/barbell curls: 30x10

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

    1. bench: 75x12/incline curls: 15sx12
    2. bench: 85x10/incline curls: 15sx10
    3. bench: 95x8/incline curls: 15sx8
    4. bench: 105x6/incline curls: 15sx8

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

    1. incline DB press: 20sx15/standing preachers: 35x15
    2. incline DB press: 25sx12/standing preachers: 40x12
    3. incline DB press: 30sx10/standing preachers: 45x10
    4. incline DB press: 35sx8/standing preachers: 50x8

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

    1. incline bench: 55x15/hammers: 15sx10
    2. incline bench: 55x16/hammers: 15sx10
    3. incline bench: 55x17/hammers: 15sx10
    4. incline bench: 55x20/hammers: 15sx10

    Tomorrow will be a light cardio day with no weight training.
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    Amy's back/tri's day for yesterday

    Exercise 1
    DB lawn mowers superset with DB tricep kickbacks

    Set 1
    lawn mowers: 35x12/kickbacks: 10x12

    Set 2
    lawn mowers: 40x10/kickbacks: 10x10

    Set 3
    lawn mowers: 45x10/kickbacks: 10x8

    Set 4
    lawn mowers: 50x6/kickbacks: 10x8

    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
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    Amy's deadlift/shoulders day today

    Exercise 1
    Deadlifts superset with DB shrugs (4 sets)

    1. Deads: 95x15/shrugs: 45x15
    2. Deads: 115x12/shrugs: 45x12
    3. Deads: 135x10/shrugs: 45x10
    4. Deads: 140x10/shrugs: 45x10

    Exercise 2
    Dumbell seated shoulder press (4 sets)

    1. 25x12
    2. 30x10
    3. 35x8
    4. 40x6

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

    1. smith press: 65x12/hammer strength press: 50x12
    2. smith press: 75x10/hammer strength press: 50x10
    3. smith press: 85x8/hammer strength press: 50x10
    4. smith press: 95x8/hammer strength press: 50x10

    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
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    Exercise 1
    Squats superset with single-leg leg press (5 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
    5. squats: 135x10/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
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    Amy's chest/bi's day for today

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

    1. DB bench: 25x12/barbell curls: 20x12
    2. DB bench: 30x10/barbell curls: 20x10
    3. DB bench: 35x10/barbell curls: 30x10
    4. DB bench: 45x8/barbell curls: 30x10

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

    1. bench: 75x12/incline curls: 20sx12
    2. bench: 85x10/incline curls: 20sx10
    3. bench: 95x8/incline curls: 20sx8
    4. bench: 105x6/incline curls: 20sx8

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

    1. incline DB press: 25sx15/standing preachers: 35x15
    2. incline DB press: 30sx12/standing preachers: 40x12
    3. incline DB press: 35sx10/standing preachers: 45x10
    4. incline DB press: 40sx8/standing preachers: 50x8

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

    1. incline bench: 65x15/hammers: 20sx10
    2. incline bench: 65x16/hammers: 20sx10
    3. incline bench: 65x17/hammers: 20sx10
    4. incline bench: 65x20/hammers: 20sx10

    Also did some sprint work this morning:

    1/4 mile jog x 3
    40 yd sprint x 12
  11. Registered User
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    We've still been lifting together and doing sprints, I've just fallen behind on the log because we've been busy with ATJ Nutrition also. I'll update again soon.
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    Holy crap, we've been busy. We've still been hitting the gym together, just haven't had time to post the workouts. Today was a back and triceps day for us. Amy is still going pretty strong. I love it when she gets on a machine and puts on more weight than the guy before her had on it. Tomorrow is a fire dept. day and Wed. will be a deadlift/shoulders day.
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