Sandra's Journal

[lawsonsj]

Back day February 14

Super set
Hammer strength plate loaded row
90lbs x 12
140 x 12
180 x 12
200 x 10

Seated row
90 x 12
100 x 12
110 x 12
120 x 10

Superset
Db row
55lbs x 12
65 x 12
75 x 12
85 x 8

T bar
45 x 12
70 x 10
90 x 8

V Bar pull down
90 x 12
100 x 12
110 x 12
120 x 10

[lawsonsj]

Feb 16 shoulders and biceps
Hammer strength Iso- lateral shoulder press
45lbs on each side x 10 x 2
55 x 8

Barbell standing shoulder press
Bar x 12
60 x 10
70 x 8

Upright rows
60 x 10
70 x 10
80 x 4

Barbell shrugs
130 x 15
180 x 10

Superset

Barbell curls
40 x 10
50 x 10
60 x 10
70

Dumbbell side raises
10 x 15
15 x 12
20 x 10

Preacher bench dumbbell curl
20 x 12
25 x 10
30 x 10

Reverse preacher bench curl
20 x 15 x 2
30 x 15

Dumbbell hammer curl
25 x 10
30 x 10
35 x 10

Cable curl
55 x 12
65 x 12
75 x 10
85 x 10
95 x 10

[lawsonsj]

Leg day feb 17
Warm up
Front squat
Bar x 10 x 2

Squat
90 x 10 x 2
130 x 10
150 x 8
180 x 3

Super set
Leg press
90 x 10
180 x 10
270 x 10
360 x 10

Straight leg dead lift
90 x 10
110 x 10

[lawsonsj]

Chest and Shoulders Feb 28
Back to gym after an unexpected break

Superset

Incline db bench
35lbs x 12
40 x 12
50 x 10
55 x 6

Hammer strength bench
90lbs x 10
90 x 8
90 x 9

Dumbbell bench
50lbs x 10
55 x 10
60 x 9
65 x 4

Decline dumbbell bench
50lbs x 10
55 x 10
60 x 7

Pec dec
90 x 10
100 x 10 x 2

Shoulders
Barbell standing shoulder press
40lb bar x 15
60 x 10
80 x 2
70 x 8

Upright rows
60 x 10
70 x 10
80 x 4

Dumbbell shoulder press
30lbs x 12
35 x 10
45 x 2 grabbed by mistake
40 x 8

Side raises
15 x 12
20 x 10 x 2

[lawsonsj]

March 1 Back
Seated row
90 x 12
100 x 12
110 x 12
120 x 12
130 x 10

Reverse pec deck
50 x 12
60 x 12
70 x 10

T bar
45 lbs x 12
70 x 10
80 x 10
90 x 10

Dumbbell row
60lbs x 10
70lbs x 10
80 x 8
85 x 6

Barbell row
40 x 12
90 x 10
110 x 10
130 x 5

Shrugs
90lbs x 15
110 x 15
130 x 15

[lawsonsj]

Biked 2.68 Miles to the gym and on the way home biked 7.58 miles

Biceps and Triceps
Barbell curl
40lbs bar x 12
50 x 12
60 x 10
70 x 8

Preacher curl
20 x 10
40 x 10
50 x 10
55 x 4

Reverse preacher curl
10lbs x 15
20 x 10 x 2

Superset
Dumbbell over head extensions
35 x 10
40 x 12
45 x 10
50 x 10
55 x 8

Alternating curls
20 x 12
25 x 12
30 x 10
35 x 6

Lying tricep extensions
15lbs x 20
20 x 15
25 x 10

V push downs
70 x 15
80 x 12
90 x 10

Cable curls
60 x 12
70 x 12
80 x 12

Push downs
80 x 12
90 x 10
100 x 10

[lawsonsj]

Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly

Today's workout was Chest and Shoulders

Incline dumbbell bench
35lbs x 12
40 x 10
45 x 10
50 x 10
55 x 10
60 x 4

Dumbbell bench
55lbs x 10
60x 10
65 x 6

Dumbell flyes
25lbs x 12
30 x 12
35 x 10
40 x 6

Decline bench
90lbs x 12
130 x 6
130 x 5

Side raises
15lbs x 10
20 x 10 x 2

Dumbbell shoulder press
30lbs x 12
35 x 10
40 x 10

Upright row
40lbs x 10
50 x 10
60 x 10

One are side raise
15lbs x 10
20 x 10

[lawsonsj]

Today biked about 13.29 miles today, just getting around town.

Today was Back day

Barbell row
40lbs x 15
60 x 15
80 x 12
90 x 10
110 x 10

Dumbbell row
55lbs x 10
65 x 10
70 x 10
75 x 10

T bar
45lbs x 15
70 x 10
90 x 10
100 x 7

V pulls down
80 x 12
90 x 12
100 x 12
110 x 12
120 x 10

Wide grip pull down
90 x 10
100 x 10
110 x 10
120 x 7

Barbell shrugs
90lbs x 15
130 x 15
150 x 10
170 x 10

Dumbbell shrugs
50lbs x 15
55 x 12
60 x 10
65 x 10
70 x 10

[lawsonsj]

March 13 Biceps and Triceps
Biked 6.19 miles to and from the gym

Barbell curl
Bar x 12
60lbs x 10
70 x 10
80 x 3

Superset
Bench dips
10 x 5 sets

Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know
20lbs x 12
30 x 12
40 x 10
50 x 10

Superset
Alternating hammer curls
25lbs x 10
30 x 10
35 x 10
40 x 10
45 x 8

Bench dips
10 reps x 6 sets

Seated over head extensions
40lbs x 10
45 x 10
50 x 10

V push downs
70 x 10
80 x 10
90 x 10
100 x 10

[lawsonsj]

Biked 6.13 miles to and from the gym
March 14 chest and Shoulder
Bench
Bar x 12
90lbs x 12
130 x 8
150 x 1

Dumbbell bench
50lbs x 10
55 x 10
60 x 10

Incline bench
80lbs x 10
90 x 10
110 x 6

Incline flyes
25lbs x 10
30 x 10
35 x 10

Side raises
15lbs x 10 x 2
20 x 10

Superset
Pushups
10 reps x 4 sets

Barbell standing Shoulder press
40lbs x 10
60 x 10
70 x 5

Super set
Upright rows
50lbs x 10
60 x 10
70 x 6

Push ups
10 set x 6

[lawsonsj]

March 15 Back Day

Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.
Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.

Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10

Superset
Barbell row
90 x 10
130 x 6
130 x 5

Pushup 50
20
15 x 2 sets

Superset
T-Bar
45 x 10
70 x 10
90 x 8

Push up 50
15 x 3 sets
5

Superset
V grip pull down
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10

Push ups 60
15 X 4

Super set
Dumbbell shrugs
45 x 15
50 x 15
55 x 15
60 x 15

Push ups 40
10 x 4

[lawsonsj]

March 17 Leg day

Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300

Push ups
10 x 5sets = 50

Superset
Front squat
Bar x 10
60 X 10
80 x 4 (This set did not feel right so I stopped)

Push ups
10 x 2 = 20

Squat
80 x 10
90 x 10
110 x 10
130 x 10
150 x 6

Push ups
10 x 5 = 50

Pushups
10 x 3 = 30

Leg press
90 x 10
270 x 10
360 x 10
450 x 8

Pushups
10 x 5 = 50

Superset
Pushups
10 x 5 = 50

Straight leg dead lift
40 x 10
90 x 10
110 x 10

[lawsonsj]

Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets.

Pushups
20

Incline bench
40lbs x 15
80 x 10
90 x 10
110 x 10

Push up
15

Incline dumbbell
40lbs x 10
50 x 10
60 x 5

Pushups
10

Incline flyes
25lbs x 10
30 x 10
35 x 10

Pushups
10

Dumbbell bench
50lbs x 10
60 x 10
60 x 8

Pushups
10

Dips
10 reps x 3 sets

Pushups
10

Side raises
10lbs x 15
15 x 10
20 x 10

Pushup
10

Dumbbell shoulder press
30lbs x 10
35 x 10
40 x 10

Push ups
10

Dumbbell shrugs
55lbs x 15
60 x 15
65 x 15
70 x 10

Pushups
5

Seated side raises
15lbs x 10 x 2 sets!!

[lawsonsj]

Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back.

So here is the workout for yesterday March 20

Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145

Giant set
Push ups
15
10
10
5
---------
40


Dumbbell row
55lbs x 10
60 x 10
70 x 10

Dumbbell pullover
40lbs x 12
50 x 10
55 x 10

Seated row
100 x 12
110 x 12
120 x 10
130 x 10

Pushups
15
15
15
15
-----------
60

V grip pull down
100 x 10
110 x 10
120 x 10
130 x 8

Pushups
10
15
10
10
----
45

[lawsonsj]

Today's workout for March 21 was Biceps and Triceps

Pushups
10 x 5 = 50

Barbell curl
40lbs x 12
50 x 10
60 x 10
70 x 8

Preacher curl this is + what ever the bar weighs
20lbs x 10
40 x 10
50 x 7

Pushup
10 x 5 = 50

Giant set
Seated over head ext
40lbs x 10
50 x 10 x 2


Bench dips
10 x 3 + 20 =50

Alt. hammer curl
25lbs x 12
30 x 10
35 x 10
40 x 10

Lying barbell ext
40lbs x 12
50 x 10 x 2

Dips
10 x 5 = 50

Push downs
70 x 10
80 x 10
90 x 10