My wife's Hyperdrive/Meltdown workout log.

[atjnutrition2]

I'm doing this log so that my wife can track her progress. First, a little background. She is a middle school teacher so her time is limited during the day to keep up with this, hence, I'm writing it for her. Obviously, from what she's taking, her main goal is weight loss. She is ex-Army and is not a stranger to physical exercise. She has spent time in the gym off and on over the years. This summer she really started hitting it pretty hard in the gym. I was training for my first BB show, so I put her on the same training split I was on. We are still on the same split so we work out together. Her intensity level in the gym is pretty high. She even pushes my intensity levels up, because she doesn't like to take as long as I do, so I get less rest between sets. We train two body parts a day, and nearly everything we do is a superset. Because I am a fulltime firefighter, we are on a two on, one off split. With my shift at the fire dept. being the day off. On those days we do a light cardio. First thing in the morning we get up and do sprint work and hit the gym in the afternoon.

I'm starting to get a little long winded so here's our training split:

Day 1:
Legs
Day 2:
Chest, bi's
Day 3:
off/light cardio
Day 4:
Back, tri's
Day 5:
Deadlifts, shoulders
Day 6: off/light cardio

Day 7 is the same as day one.

I'll try to also keep up with her diet, but this will be a little difficult to do. Since the beginning of the summer she has dropped about 10-11lbs and gone from a 12 to a 10.

So, here's goes the beginning of the log:

This morning we got up at around 5 a.m. and did sprints:

12x40 sprints
3x400 light cool down jogs between sets of 4 sprints.

She takes 2 Hyperdrive in the morning and one Meltdown in the afternoon. She if very tolerant of stims, hence the two Hyperdrive in the morning.

This afternoon will be deadlift shoulders day for us. I'll post here this evening on our workout.

While this log is more to aid my wife, maybe it will be of some benefit to someone else as well. Also, any suggestions from others will be appreciated also.

 

[atjnutrition2]

Here's the evening deadlift/shoulder workout. All the weights are what she lifted:

Exercise 1:
deadlifts/superset with shrugs

Set 1:
Deads: 95x15
Shrugs: 45lb DB x 10

Set 2:
Deads: 105x12
Shrugs: 45lb DB x 10

Set 3:
Deads: 135x10
Shrugs: 70lb DB x 10

Set 4: 185x6
Shrugs: 70lb DB x 10

Exercise 2: 4 sets
DB shoulder press

20lbx12

25lbx10

30lbx8

35lbx6

Exercise 3:
Smith machine shoulder press/superset with hammer strength shoulder press

Set 1:
SM 45lbx12/Hammer strength 25lb each side x 10

Set 2:
SM 55lbx10/Hammer strength 25lb x 8

Set 3:
SM 55lbx10/Hammer strength 25lb x 8

Set 4:
SM 55lbx 10/Hammer strength 25lb x 8

Exercise 4:

Dumbbell lateral raises superset with pec deck reverse flyes

Set 1:
DB lateral: 5lb x 10/reverse flyes 30lb x 12

Set 2:
DB lateral 5lb x 10/reverse flyes 30lb x 12

Set 3:
DB lateral 5lb x 10/reverse flyes 30lb x 12

Set 4:
DB lateral 5lb x 10/reverse flyes 30lb x 12

Estimated total caloric intake for the day:
1440 total calories with 100g protein

Today's body weight: 169lb

That's pretty much it for the day. Tomorrow will be another early morning sprint day with light cardio/abs in the evening.

 

[atjnutrition2]

Kind of a follow up on the Hyperdrive/Meltdown stack since that's in the title of the log.

She tried Recreate alone for about 4 weeks in the first part of the summer and saw no results. (I tried the Recreate during my cutting phase and had to stop after two weeks because I spent so much time in the restroom) After I finished cutting for my BB show I let her have my Meltdown/Redline caps. She was on that for about 4 weeks and that's when she starting coming down in weight. When she ran out of the Redline caps she switched to the Hyperdrive caps. She has been on the current Hyperdrive/Meltdown combo for about 4 days. She says her energy has been up since she started the Hyperdrive, and I'd have to agree from just seeing her increased activity levels during her "down" time. She hasn't had any adverse reaction from this combo either. We'll keep everyone updated.

 

[Trauma1]

Nice motivation for her J!

Is she using your famous "Protein Balls?" :lol:

 

[atjnutrition2]

Nice motivation for her J!

Is she using your famous "Protein Balls?" :lol:

Yup.....she put a couple of my balls in her mouth today for a mid-day snack. Too bad I wasn't there.:lol:

 

[Trauma1]

Yup.....she put a couple of my balls in her mouth today for a mid-day snack. Too bad I wasn't there.:lol:

LOL!

I just had too man.

 

[atjnutrition2]

Kind of a quick entry this morning as I'm on my way out the door to the fire dept.

This mornnings sprints:

1/4 mile warm-up

5x40
5x60

This evening is cardio/abs.

 

[atjnutrition2]

Update for yesterday evening.

No cardio/abs in the evening

Total calorie count for yesterday:
1500/110g protein.



No sprints this morning, leg day this evening.

 

[atjnutrition2]

Here's her evening's leg workout:

Exercise 1:
Squats superset with one leg hammer strength leg press

Set 1:
Squat: 95x15
Leg Press: 90x8 each leg

Set 2:
Squat: 105x12
Leg Press: 140x8 each leg

Set 3:
Squat: 135x10
Leg Press: 140x8 each leg

Set 4:
Squat: 185x6
Leg Press: 140x8 each leg

Exercise 2:
Leg Extension

Set 1:
75x15

Set 2: 90x12

Set 3: 105x10

Set 4: 120x10

Exercise 3:
Leg curls

Set 1:
75x15

Set 2:
90x12

Set 3:
105x10

Set 4:
120x10

Exercise 4:
Precor Seated Calf Raises

Set 1:
280x15

Set 2:
300x15

Set 3:
320x15

Set 4:
340x15

Amy has always been pretty strong with legs. She's done 225 on squats for six reps before. Her energy levels have still been pretty high. She's still taking 2 Hyperdrive in the morning and is taking 2 Meltdown in the afternoon.

As I mentioned before, she is a teacher and this is the first week back for students so she'll be getting into this new schedule. She finished her Master's degree last year and is in the middle of getting her Specialist degree, so that is taking a lot of her time also. She has done an outstanding job over the summer with her training and it will be a bit of a challenge for her this fall.

I've got to suck up a bit and say that she is the best workout partner I've ever had. Her intensity level in the gym is unmatched by most men. I absolutely love it when she gets to a machine or piece of equipment and puts more weight on than the guy before her had. She has pushed me to higher intensity levels as well. I've thought about putting my own log on here also, but I'd rather keep this more about her.

 

[atjnutrition2]

I know the day's not over yet, but I forgot to put in the calorie count:

1550 cal./100g protein.

Also, If I can figure out how to do it, I'll put up a couple of pictures of her in here.

 

[atjnutrition2]

This morning's sprint work....

Quarter mile warm-up jog.

14x40yd sprints.

Gonna try to get some pics up today.

 

[atjnutrition2]

Well, heres the evening workout: Chest/biceps

Exercise 1:
Flat bench DB press superset with barbell curls
Set 1
DB Press: 25x12
barbell curl: 20x12

Set 2
DB Press: 30x10
curls: 30x10

Set 3
DB Press: 35x8
Curls: 40x8

Set 4
DB Press: 50x6
Curls: 40x8

Exercise 2
Flat bench press superset with incline seated DB curls

Set 1
Bench: 95x10
seated incline DB curls: 15x10

Set 2
Bench 105x6
seated incline DB curls: 20x8

Set 3
Bench 85x10
Seated incline DB curls: 20x8

Set 4
Bench 95x10
Seated incline DB curls: 25x6

Exercise 3
Incline DB bench press superset with standing cable preacher curls

Set 1
Incline DB press: 30x12
cable preacher curls: 35x10

Set 2
Incline DB press: 35x8
cable preacher curls: 40x8

Set 3
Incline DB press: 40x6
cable preacher curls: 45x8

Set 4
Incline DB press: 35x8
cable preacher curls: 50x8

Exercise 4
Incline bench press superset with hammer curls

Set 1
incline bench press: 65x10
hammer curls: 15x10

Set 2
incline bench press: 65x10
hammer curls: 15x10

Set 3
incline bench press: 75x10
hammer curls: 20x6

Set 4
incline bench press: 55x20
hammer curls: 20x6

That's it for this evening. Most sets were done with about one minute rest in between. Occassionally I held her up while she spotted me on some of my heavier sets. Energy levels have been pretty good, especially considering this was her first week back teaching and she's had to get going earlier than she has the rest of the summer. She does her sprint work at 5:30 a.m.

 

[atjnutrition2]

Ok, here's a few pictures of me and Amy. She's 5'4" with a current weight of 168. I'm 5'11' and 195.

 

[atjnutrition2]

Today is a fire department day for me, which usually means an off day or light cardio day for Amy. I forgot to add yesterday's calorie count for her so here it is:

1650/120g protein

 

[atjnutrition2]

yesterday ended up being an off day for Amy. This morning we did sprints:

3x400 (jog)
12x50 (sprints)

Today in the gym will be back/triceps day.

 

[atjnutrition2]

Here's her weights for today's back/tricep day

Exercise 1:
DB lawn mower pulls superset with DB kickbacks

Set 1:
lawn mowers: 35x12/kickbacks: 10x10

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

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

Set 4:
lawn mowers: 50x6/kickbacks: 10x10

Exercise 2
Bent over barbell rows superset with close grip bench press
Set 1:
barbell rows: 85x12/close grip bench: 65x12

Set 2:
barbell rows: 95x10/close grip bench: 75x10

Set 3:
barbell rows: 95x10/close grip bench: 85x8

Set 4:
barbell rows: 105x6/close grip bench: 95x6

Exercise 3:
Hammer strenth T-bar rows superset with elevated bench dips
Set 1:
T-bars: 70x12/bench dips: body weight x 12

Set 2:
T-bars: 90x10/bench dips: body weight x 12

Set 3:
T-bars: 115x8/bench dips: body weight x 12

Set 4:
T-bar: 90x10/bench dips: 35lb plate x 12

Exercise 4
One arm hammer strength rows superset with cable tricep press downs

Set 1:
rows: 45x20/press downs: 45x20

Set 2:
rows: 70x15/press downs: 50x15

Set 3:
rows: 90x10/press downs: 55x15

Set 4:
rows: 100x8/press downs: 60x15

Exercise 5
Lat pulldowns superset with over head cable tricep extensions

Set 1:
lat pulldowns: 60x12/overhead extensions: 70x12

Set 2:
lat pulldowns: 70x10/overhead extensions: 80x10

Set 3:
lat pulldowns: 80x8/overhead extensions: 90x8

Set 4:
lat pulldowns: 90x6/overhead extensions: 100x6

Workout took a bit longer today, but we were still out in about an hour and fifteen minutes. On a good note, she is down one more pound at 167 today! This made her very happy.

Any support anyone on here wanted to give her would be greatly appreciated by both of us.

 

[atjnutrition2]

Quick run-down of this morning's sprints:

quarter mile jog (warm-up)

14x50yd

Also, I haven't been logging calorie count the last few days....she stays within the 1500-1700 range with about 100g protein daily.

 

[atjnutrition2]

Here's Amy's evening deadlift/shoulders routine.

Exercise 1
Deadlifts superset with shrugs

Set 1
Deads: 95x15/Shrugs: 45x12

Set 2
Deads: 105x12/Shrugs: 90x10

Set 3
Deads: 135x10/Shrugs: 90x10

Deads: 185x8/Shrugs: 90x10

Exercise 2
Dumbell shoulder press

Set 1
DB presses: 25x12

Set 2
DB presses: 30x9

Set 3
DB presses: 35x8

Set 4
DB presses: 40x6

Exercise 3
Smith machine shoulder press superset with hammer strength shoulder press

Set 1
Smith press: 75x12/Hammer strength press: 50x12

Set 2
Smith press: 85x10/Hammer strength press: 50x12

Set 3
Smith press: 95x8/Hammer strength press: 50x8

Set 4
Smith press: 105x6/Hammer strength press: 50x8

Exercise 4
DB lateral raises superset with Pec deck reverse flyes

Set 1
Lateral raises: 5lbx10/reverse flyes: 40x12

Set 2
Lateral raises: 10lbx8/reverse flyes: 50x10

Set 3
Lateral raises: 10lbx8/reverse flyes: 60x10

Set 4
Lateral raises: 10lbx8/reverse flyes: 70x10

Exercise 5
Upright rows

Set 1
45x10

Set 2
50x10

Set 3
55x8

Set 4
65x8

That's all for her workout.

Diet numbers:
1650 cal/ 100g protein

Energy levels were good throughout the day. The combination of the Hyperdrive and Meltdown seem to be doing a good job keeping her up during a long day of teaching.

 

[crader]

Looks like she is doing well on her stack! Its always alot of fun to be able to go to the gym with your husband/wife. Then its still time spent together instead of being one sided time.

 

[atjnutrition2]

I've said in here and another forum that she's the best workout partner I've ever had.

 

[atjnutrition2]

Here's the sprints for this morning...

1/4 mile jog x 3

50yd sprint x 12

This evening will either be a light cardio day or off. I'm at the fire dept. today, and she uses fire department days as her off day.

 

[atjnutrition2]

This mornings sprints:

1/4 mile warm-up

40x8
60x5

 

[atjnutrition2]

Here's the log for her leg day this evening:

Exercise 1: Squats superset with one leg leg press

Set 1
Squats: 95x15/leg press: 90x10 each leg

Set 2
Squats: 105x12/leg press: 90x10 each leg

Set 3
Squats: 135x10/leg press: 90x10 each leg

Set 4
Squats: 185x6/leg press: 90x10 each leg

Exercise 2
Leg extensions superset with seated leg curls

Set 1
extensions: 75x15/leg curls: 75x15

Set 2
extensions: 90x12/leg curls: 90x12

Set 3
extensions: 105x12/leg curls: 105x12

Set 4
extensions: 120x12/leg curls: 120x12

Exercise 4
seated calf raises on machine leg press

Set 1
280x15

Set 2
300x15

Set 3
320x15

Set 4
340x15



Overall with the Hyperdrive/Meltdown stack, energy levels are still up. Also appetite is lower than normal. She would normally snack throughout the day while teaching, but she has had no problems limiting herself to a couple of healthy snacks (which include our healthy and delicious Protein Recovery Balls) Overall caloric intake approximately 1700 cal./110g protein.

 

[atjnutrition2]

Here's this morning's sprints:

1/4 mile warm-up jog

15x40

This evening will be chest/bi's. We'll be pushed for time a little bit tonight as we have an open house at my son's school.

 

[atjnutrition2]

Couldn't post this yesterday, but here's her log for last nights chest/bi's day. She was able to do more weights/reps than her last chest/bi's day.

/Exercise 1
Flat bench DB press superset with barbell curls.

Set 1
DB press: 25x12/curls: 20x12

Set 2
DB press: 30x10/curls: 30x10

Set 3
DB press: 40x8/curls: 40x8

Set 4
DB press: 50x6/curls: 50x6

Exercise 2
Flat bench press superset with incline bench seate DB curls

Set 1
Bench: 95x10/incline curls: 15x10

Set 2
Bench: 105x8/incline curls: 20x8

Set 3
Bench: 115x5/incline curls: 20x7

Set 4
Bench: 95x12/incline curls: 20x8

Exercise 3
Incline DB bench press superset with standing cable preacher curls

Set 1
Incline DB press: 30x12/cable preacher curls: 40x12

Set 2
Incline DB press: 35x11/cable preacher curls: 45x10

Set 3
Incline DB press: 40x10/cable preacher curls: 50x8

Set 4
Incline DB press: 45x6/cable preacher curls: 60x6

Exercise 4
Incline bench press superset with hammer curls

Set 1
Incline bench: 65x10/hammer curls: 15x10

Set 2
Incline bench: 65x12/hammer curls: 15x10

Set 3
Incline bench: 65x15/hammer curls: 20x10

Set 4
Incline bench: 75x10/hammer curls: 20x10

 

[atjnutrition2]

This a.m.'s sprints:

1/4 mile jog x3
50ydx12 sprints

This evening is an off day with tomorrow being back and tris.

 

[atjnutrition2]

No sprints this morning, but this afternoon is back/tri's day.

 

[atjnutrition2]

This evening was back/triceps day. She had a long day at college today as she is finishing up her Specialist's degree. She finished her Master's last year.

Despite the long day, she still had a good workout.

Exercise 1
DB lawn mowers superset with DB tricep kickbacks

Set 1
lawn mowers: 35x12/kickbacks: 15x10

Set 2
lawn mowers: 40x10/kickbacks: 15x10

Set 3
lawn mowers: 45x10/kickbacks: 15x10

Set 4
lawn mowers: 50x8/kickbacks: 15x10

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

Set 1
barbell rows: 65x20/close grip bench: 65x15

Set 2
barbell rows: 85x15/close grip bench: 75x12

Set 3
barbell rows: 95x12/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: 45x20

Set 2
rows: 70x15/tricep extensions: 50x15

Set 3
rows: 90x10/tricep extensions: 60x10

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

Exercise 5
wide grip lat pulldowns superset with overhead cable tricep extensions (rope grips)

Set 1
pulldowns: 70x15/overhead extensions: 40x15

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

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

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

Tomorrow is a sprint day in the morning and deadlift/shoulders day in the afternoon.

calorie count for the day was about 1700 and about 75g protein.

 

[atjnutrition2]

This morning's sprint work:

1/4 mile jog (warm up)
60yd x 8
40yd x 4

 

[atjnutrition2]

here's her afternoons deadlift/shoulders day.

Exercise 1
Deadlifts superset with DB shrugs (4 sets)

1. Deads: 95x20/shrugs: 45x20
2. Deads: 105x15/shrugs: 45x15
3. Deads: 135x15/shrugs: 45x15
4. Deads: 185x10/shrugs: 45x10

Exercise 2
Dumbell seated shoulder press (4 sets)

1. 25x13
2. 30x12
3. 35x9
4. 40x7

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

1. smith press: 75x15/hammer strength press: 50x12
2. smith press: 85x12/hammer strength press: 50x8
3. smith press: 95x10/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: 5lbx15/reverse flyes: 40x15
2. lateral raises: 10lbx12/reverse flyes: 50x12
3. lateral raises: 10lbx10/reverse flyes: 60x10
4. lateral raises: 15lbx8/reverse flyes: 70x8

Exercise 5
Upright rows (4 sets)
1. 45x12
2. 50x10
3. 55x10
4. 65x8

She's really done well on her eating. I think the stack has definitely helped with craving control.

 

[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?

 

[atjnutrition2]

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.

 

[atjnutrition2]

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

 

[atjnutrition2]

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

 

[atjnutrition2]

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

 

[atjnutrition2]

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