Wednesday 5am Upper Body Workout

warmup

5 minutes stationary bike level 5

rotator twists with 12 lbs x 12 each arm

I did this circuit 4 times, all the exercises were done 15 times each set except for the 2 abs, which I listed the reps below:

Incline Dumbbell (35 lbs, 35 lbs, 30 lbs, 25 lbs)

Push Press (20 lbs, 15 lbs, 15 lbs, 10 lbs)

Wide Grip Pull Down (50 lbs (was too light), 60 lbs, 60 lbs, 60 lbs)

Bicep Curls (15 lbs, 15 lbs, 10 lbs, 10 lbs)

Skull Crushers (40 lbs each set)

Hammer Curl & Press (15 lbs, 15 lbs, 10 lbs, 10 lbs)

Exercise Ball Crunch (30, 30, 25, 20)

Exercise Ball Pull In (6, 8, 10, 8)

1 minute rest

5am workout

warmup 5 minute stationary bike at level 5

12 pushups
50 mountain climbers
45 min rest
repeat 3 times

20 Goblet Squats with 35 lbs dumbbell
20 kneeling jump squats
12 bench dips (shouldve done more but i had recently done triceps and was sore as hell)
1 minute rest
repeat 3 times

20 jump squats
15 single arm dumbbell rows with 25 lbs (that's 15 each arm)
20 dumbbell lunges (across the floor) with 15 lbs dumbbells
45 seconds rest
repeat 2 times

20 dumbbell step ups with 15 lbs
12 lat pull downs with 50 lbs
45 seconds rest
repeat 2 times

Saturday Back workout

Warmup
45 degree back extensions
Bodyweight x 12

Deadlifts
45 lbs x 10
135 lbs x 8
185 lbs x 6
225 lbs x 4
245 lbs x 3

Pull up 1
Pull downs wide grip behhind head
50 lbs x 10
70 lbs x 10
80 lbs x 8
60 lbs x 10

Rows on a plate loaded machine
25 lbs added x 10
35 lbs x 10
45 lbs x 10

ISO plate loaded pull down machine underhand grip
25 lbs (each side) x 10
35 lbs x 10
45 lbs x 10

Thursday Chest and Triceps Workout

Yesterday was the first day I've worked out at 5am in awhile, so a lot of my workout is figuring out my morning strength

Warmup

Seated dumbbell rotator twists
10 lbs x 12 each arm
12 lbs x 12 each arm

Incline barbell bench
45 lbs x 10
65 lbs x 10
95 lbs x 5 (I probably couldve done 1 or 2 more if I had a spotter)
95 lbs x 4

Flat dumbbell bench
30 lbs (each dumbbell) x 8
35 lbs x 8
40 lbs x 6

Machine chest flies
50 lbs x 10
60 lbs x 10
80 lbs x 10 (hard)

Decline Barbell Bench
45 lbs x 10
65 lbs x 10
75 lbs x 10

Cable Seated Overhead Extensions
40 lbs x 10
50 lbs x 10
60 lbs x 7 3/4

Dumbbell Rear extensions
10 lbs x 10
12 lbs x 10
15 lbs x 10

15 minutes of rowing at an easy pace

Workout 7-19

Good mornings
45 lbs x 10
65 lbs x 10
95 lbs x 10
95 lbs x 8

Lying leg curl - single leg
15 lbs x 10 each leg
20 lbs x 10
25 lbs x 8

Standing calf raises (the machine at my new gym is much harder than at the old)
80 lbs x 15
100 lbs x 15
120 lbs x 12

Single leg dumbbell deadlifts
10 lbs dumbbells x 10
10 lbs x 8
10 lbs x 7

Hip abduction superset
70 lbs x 12
80 lbs x 12
90 lbs x 12

Hip adduction superset
70 lbs x 12
80 lbs x 12
90 lbs x 12

Glute machine - bent over kick back
50 lbs x 10 each leg
62.5 lbs x 10
75 lbs x 10
87.5 lbs x 10

Thursday's Workout

Workout at about 5:30pm

Wide Lat Pull Downs
50 lbs x 10
70 lbs x 10
90 lbs x 8
90 lbs x 6

Lying Leg Raises
3 sets of 15

Bent Over Row on plate loaded lever
25 lbs x 10
35 lb x 10
45 lbs x 8
45 lbs x 6
my shoulder has been hurting and it was really hurting here

Seated Cable Row
70 lbs x 10
80 lbs x 10
90 lbs x 10

Rear Delt - Reverse Fly
50 lbs x 10
60 lbs x 10
60 lbs x 8

Preacher Curls - Single Arm
20 lbs x 8
20 lbs x 8
20 lbs x 7

Ab Coaster
1 set of 5 forward, 5 left, 5 right
1 set with 5 lbs added of 5 forward,5 left, 5 right
1 set with 5 lbs added of 5 forward, 5 left, 5 right, 5 forward

Cable Bicep Curl
20 lbs x 10
25 lbs x 8
25 lbs x 6

Cardio
3 minutes walking at 3 then 4 mph
sprints for 8 minutes
15 seconds sprint at 10 mph, 30 seconds rest
cool down 2 minutes walking 3.5 mph

This Morning's Workout

I'm going to try to be better about posting:

This morning: Glutes, Triceps, Calves.  I had to cut out some calves due to time constraints this morning.

Hip Abductor and Hip Adductor machines: 2 sets of 12 with 80 lbs, then 90 lbs on each machine

Really Wide Squats in Smith Machine
1x12 with bar
1x12 with added 25 lbs plates
1x12 with added 35 lbs plates
1x12 with added 45 lbs plates

Close Push Ups - all bodyweight, these are tough for me
1x10
1x8
1x8

Calf Press
240 lbs x 12
260 lbs x 12
280 lbs x 10

StepUps with preloaded barbell on back (superset)
50 lbs x 12 each leg
60 lbs x 12 each leg
60 lbs x 12 each leg

Tricep Bench Dip (superset)
bodyweight x 12
bw + 15 x 12
bw + 15 x 10

Single Leg Leg Press
50 lbs x 12 (each leg)
70 lbs x 12
90 lbs x 12

Tricep Rope Pull Down
60 lbs x 12
70 lbs x 12
80 lbs x 10

Barbell Glute Bridges
30 lbs x 12
50 lbs x 12
50 lbs x 12

Tricep Rope Extensions
50 lbs x 10
60 lbs x 8

CORE workout (Lower back and abs/obliques)

I modified this a little from what I wanted to do because I'm still sick.

Straight leg deadlift
Bar (45 lbs) x 10
Did some stretching in here
95 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
I didn't go up in weight on my ending sets because I was having trouble with both my grip and keeping my back straight at the higher reps.  Being able to keep your back straight is very important to prevent injury here.

Hanging leg raises
4 sets of bodyweight x 15

Good mornings
Bar (45 lbs) x 12
75 lbs x 10
95 lbs x 8
95 lbs x 8

Push sit ups
I did about 3 of these with 30 lbs but I couldn't take it with my cold and the blood rushing to my head

Precor abdominal isolator machine
80 lbs x 12
90 lbs x12
100 lbs x 12
110 lbs x 10

Precor back extension machine
(I had planned to do weighted 45 degree hyperextensions but am modifying again due to my cold)
120 lbs x 12
160 lbs x 12
200 lbs x 12
220 lbs x 20
(I threw in some extra reps bc it wasn't heavy enough)

Ab twists (preloaded barbell on back, like broomstick twist)
20 lbs x 20 twists to each side
30 lbs x 20 twists to each side

Beautiful Booty Workout 1

Wide smith machine squats

• Legs almost as wide as the machine and toes slightly pointed out (it eases pressure of the hips).  I went much wider than the guy in the linked video.
• Make sure to go down until your legs are parallel to the floor and squeeze your butt on the way up
• 60-90 seconds rest between sets, basically just enough to stop panting and gasping for breath (and if you weren't gasping for air you didn't add enough weight!)

Bar x 5

50 lbs added x 10

90 lbs added x 10

90 lbs added x 10

90 lbs added x 10

90 lbs added x 10

Single leg 45 degree leg press 

60-90 seconds rest

90 lbs x 10 each leg

90 lbs x 10 each leg

110 lbs x 10 each leg

110 lbs x 10 each leg

110 lbs x 10 each leg

Machine kickbacks

At my gym I used the precor glute isolator 618

60-90 seconds rest

50 lbs x 10 each leg

60 lbs x 10 each leg

70 lbs x 10 each leg

My left leg failed

Cable pull through 

60-90 seconds rest

70 lbs x 10

70 lbs x 10

80 lbs x 10

I would've liked to do 5 sets on the last 2 exercises as well, but I woke up late and didn't have enough time before work to finish.

Tuesday's workout

Chest Dips
Bodyweight x 6, 4, 4, 3, 3

Full Squats
45 lbs x 10
95 lbs x 5
135 lbs x 5
155 lbs x 5, 3, 3, 3

Incline Skull Crushers
40 lbs x 10
50 lbs x 10
50 lbs x 8

Hyperextensions
BW x 10
+45 lbs x 5, 5, 5

Lying Leg Raises
3 sets of 15
these were killers!

Sunday's workout

I worked out with my husband again, so I changed things up a bit. 

First I did some Abs
Lying Leg Raises
2 sets of 12

Push Sit Ups
25 lbs x 12

Hyperextensions
BW x 12

Hip Abductor and Adductor Machine
1 set of 15 reps on each

Leg Press
180 lbs x 10
270 lbs x 10
320 lbs x 8
360 lbs x 4

Front Squats
45 x 10
65 x 10
95 x 10
105 x 10

Deadlifts
135 x 10
185 x 5
225 x 5
275 x 1/2 (didnt get it all the way up)

Close Grip Pull ups
2
Neutral Grip Pull Ups
2
Chin Ups
2
2, then 3 assisted
2, then 2 assisted
2, then 2 assisted
Wide Grip Pull ups on Dip Assist
10
10

This morning's workout

All exercises are from day one of my plan, so I'm not going to link to descriptions here.

chest dips
bodyweight x 6, 4, 3, 3, 3, 2

Squats
45 x 10
95 x 6
155 x 5, 3, 3, 4, 3, 2

Dumbbell Rows
45 x 6
65 x 5,5,5,5

Incline Skull Crushers
35 x 8
50 x 5
55 x 8, 6, 6
(definitely need to go up here)

Hyperextension
Bodyweight x 10
45 lbs x 7, 5, 4, 4

Cable Crunches
60 x 10
100 x 6
120 x 10
130 x 8

I didnt finish the rest of my workout, but these main things took over an hour and I had to leave to get ready for work.  I had 1 1/2 scoops of Surge  when I finished my workout.

Last Night' Legs and Shoulder Workout with My Husband

Hip Abduction
110 x 15
110 x 12

Hip Adduction
50 x5, 60 x 5, 70 x 5 in one set, i needed to stretch out
70 x 5, 80 x 5, 90 x 5 in one set

Squat
45 lbs x 10
95 x 6
135 x 6
155 x 5
185 x 2

Leg press
180 lbs x 8
270 x 8
270 x 4

Seated Military Press
45 lbs x 10
65 x 6
85 x 2
75 x 5

Standing dumbbell shoulder press
20 lbs x 15
20 x 9

Lateral Raise
10 lbs x 8
12.5 x 8
15 x 8
20 x 8

Front Barbell Raises
30 lbs x 8 underhand
30 lbs x 8 Overhand
30 lbs x 8Underhand
 
Seated Reverse Fly
50 lbs x 10
60 x 8
70 x 4

Then dinner was nachos and I had a bowl of cheerios while waiting for the nachos to cook b/c I was starving.

Today's workout - Chest and Bis

Flat Barbell Bench
45 lbs x 10
95 lbs x 6
115 lbs x 2 (assisted)
115 lbs x 2 (assisted)

Incline dumbbell bench
35 lbs x 10
40 lbs x 8
45 lbs x 6

Decline Barbell Bench
95 lbs x8
95 lbs x 10
105 lbs x 10

Incline Dumbbell chest flies
12.5 lbs x 10
15 lbs x 10
15 lbs x 8

Preacher curls
35 lbs x 10
40 lbs x 10
45 lbs x 10
50 lbs x 6

Cable Bicep Curls
15 lbs x 10
20 lbs x 10
25 lbs x 10
30 lbs x 10

Reverse Curls
30 lbs x 10
40 lbs x 10
50 lbs x 10
60 lbs x 6 i think?

This Morning's Workout

Chin Ups

Bodyweight x 3,2,2,1,1,1

30 degree incline dumbbell bench

20 lbs x 8

40 lbs x 6,6,4

20 lbs x 16

(the 40s were really hard to get up, my shoulder was hurting)

Leg Press

180 lbs x 6

270 lbs x 6,5,5,5

Straight Leg Deadlift

45 lbs x 8

95 lbs x 5

115 lbs x 5,5,5,5

Barbell Curls

40 lbs x 6

50 lbs x 5,5,5,5

Dumbbell Front Raises

10 lbs x 8

15 lbs x 5,5,5,5

Push Sit Ups

35 lbs x 5,5,5,5

(this was hard!)

Tricep Cable  Pushdown

50 lbs x 6

80 lbs x 6

90 lbs x 5,5,5,5

Cable Lateral Raises (single arm)

10 lbs x 6

15 lbs x 5,5,5 (had to end the workout here, I was out of time)

This morning's workout

Instead of my usual workout, I took a Body Pump class at my Gym.  You can learn about it here: http://www.lesmills.com/global/bodypump/about-bodypump.aspx   I'm probably going to do this on Wednesdays for a bit instead of my own high rep workout.  Its more fun to workout in a group and I like to change things up.  Also, the person who teaches the class guilted me into going lol.

5am workout

I did do my shoulder, bicep, and tricep workout this morning; but will have to add details later since I've been very rushed this morning

warm up
Push Ups 10
Stretching
Dips 5, then 4

Seated Dumbbell Shoulder Press
20 lbs x 10
25 lbs x 10
30 lbs x 10

Seated Reverse Fly
60 lbs x 10
70 lbs x 6
70 lbs x 6

Incline Skull Crushers like this but on an incline bench
40 lbs x 10
45 lbs x 10
50 lbs x 8

Hammer Curls
15 lbs x 10
25 lbs x 6
25 lbs x 6

Upright Row
50 lbs x 10
50 lbs x 10

Tricep Kickbacks
15 lbs x 12
20 lbs x 12 (ouch!)

Wrist Curls
30 lbs x 12
this killed me, the 20 was missing

Then I did Tabata Rows for Cardio.

This Morning's Lower Body Workout

Warmup 

Seated Hip Abduction - Machine Similar to this

110 lbs x 20 (ouch)

Seated Hip Adduction - Machine Similar to this

70 lbs x 20

45 degree Hyperextension

Bodyweight (BW) x 15

a Bunch of Stretching

Workout

Squats

45 lbs x 10

95 lbs x 5

135 lbs x 5

155 lbs x 5 (barely got the last one)

Sumo Deadlifts

135 lbs x 10

185 lbs x 5

225 lbs x 5

Standing Calf Raises

195 lbs x 10

215 lbs x 10

235 lbs x 10

Lunges

65 lbs x 10 (each leg)

75 lbs x 10 (each leg)

Lying Leg Curls - One Leg at a time

20 lbs (loaded on each side) x 10 each leg

25 lbs x 9

Standing Twists Similar To this

40 lbs x 10 each side

40 lbs x 10 each side

Push Sit Up with a 25 lbs medicine ball

12 reps

10 reps

Incline Leg Raises - with legs straight out not bent (its harder)

15 reps

15 reps

Tabata Cardio

running at 1 incline at 8.5 mph

20 seconds run, 10 seconds rest, 8 cycles

did 1 min walking warmup, and 1 min walking cool down

followed with 2 scoops of Surge

5:20am Workout

**Note: I started posting links to what the exercises are

A bunch of Stretching

Chin Ups
4, then 3

Incline Barbell Bench
45 lbs x 10
75 lbs x 5
95 lbs x 5
105 lbs x 3

Lat Pull Down
90 lbs x 10
100 lbs x 6
100 lbs x 5

Flat Dumbbell Bench
40 lbs x 6
45 lbs x 6
45 lbs x 6

Incline Chest Flies
15 lbs x 12
15 lbs x 10
15 lbs x 10

Single Arm Bent Over Row
50 lbs x 6
60 lbs x 6
65 lbs x 6

Standing Cable High Row
45 lbs x 10
50 lbs x 10
60 lbs x 10

Cardio
rowing machine
20 seconds max effort, 10 seconds rest for 30 cycles (15 mintues)
To learn why view here:  http://en.wikipedia.org/wiki/High-intensity_interval_training

I followed this up with 1.5 Scoops of Surge; I know I'm supposed to be eating real foods, but this seems to be making a big difference in burning fat and retaining muscle.

This Morning's Full Body Workout

Warmup

Hyperextensions

20

Lots of Stretching

Chin Ups

3, then 3

Push Ups

18

Workout

30 degree incline dumbbell bench

30 lbs x 20

30 lbs x 12

Bent Over Barbell Row

50 lbs x 20 underhand

50 lbs x 20 overhand

Lying Leg Press (legs straight up in air)

70 lbs x 20

70 lbs x 20

 (was definitely dizzy after this one)

Standing Single Arm Shoulder Press

15 lbs x 20

15 lbs x 17

Good Mornings

60 lbs x 20

60 lbs x 20

Ab Twists with Barbell (superset)

30 lbs x 20

30 lbs x 20

Tricep Bench Dip

BW x 20

BW x 20

Seated Calf Raises

50 lbs x 20

50 lbs x 20

Hanging Leg Raises (superset)

BW x 12

BW x 10

Biceps - 21s (superset)

35 lbs (barely finished 21)

35 lbs (barely finished 21)

I followed this up with 1 1/2 scoops of Biotest Surge.