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Post by Stacey Jones on Jan 12, 2008 10:56:49 GMT -5
11/20/07 Bench, wide, medium, then close grip Flat bench 65 x 6 x 6 Decline 65 x 6 x 6 Incline 65 x 6 x 6
Elliptical 20 minutes Sauna 10 minutes
Went to work for 16 hours, went home slept 4 went back to work for another 8
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Post by Stacey Jones on Jan 12, 2008 11:02:50 GMT -5
11/23/07 Circuit 1 1 arm full rom lat pulldown 20 x 8 x 5 DB Floor Presses 25 x 10 x 5 Standing Low pulley Rows 60 x 10 x 5 High Pulley Cable Cross 30 x 5 x 5 Front combustion raises 8 x 8 x 5 Lateral cumbustion raises 8 x8 x 5 DB Press/Hammer grip DB Press 20 x 6/20 x 6 x 5 DB rear delt flyes 8 x 8 x5 DB Around the worlds 12 x 6 x 5
Followed up with Speed rack pulls ~ 135 x 5 x 6 Strip the rack Shoulder presses Bar x 8 x 6
Elliptical 20 minutes Sauna 15 minutes
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Post by Stacey Jones on Jan 12, 2008 11:05:24 GMT -5
11/27/07 High Pulley pec flye 20 x 6 x 5
High Pulley chest press 20 x 6 x 5
Incline Db Press/hammer grip incline press 20 x 8 x 4/20 x 6 x 4
Alternating DB Floor Presses 30 x 5 x 4
Tri Pressdowns 70 x 8 x 4
High pulley front tri ext 70 x 8 x 4
DB Rock n rolls 15 x 5 x4
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Post by Stacey Jones on Jan 12, 2008 11:08:04 GMT -5
12/4/07 BB Floor Presses Wide Grip Medium, close grip Bar x 6 x 2 65 x 6 x 3 85 x 5 x 3 95 x 3 x 2 105 x 1 x 2
Various tri work
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Post by Stacey Jones on Jan 12, 2008 11:09:30 GMT -5
12/6/07 Sumo Deads from Floor 135 x 3 x 6
BB Squats Bar x 6 x3 65 x 6 x 3 85 x 4 x 3 95 x 2 x 2 105 x 1 x 2
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Post by Stacey Jones on Jan 12, 2008 11:12:39 GMT -5
12/11/07 Incline Press Bar x 8 x 5 65 x 6 x 5 75 x 3 x 5
Decline DB Press Hammer grip 25 x 8 x 5 30 x 6 x 5
Decline Press close grip 65 x 10 x 5 85 x 8 x 5
tri pulldowns 80 x 6 x5 tri pressdown 80 x 10 x 5
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Post by Stacey Jones on Jan 12, 2008 11:17:08 GMT -5
12/12/07 Wide grip Lat pulldown 70 x 6 x 2 80 x 4 x 3
DB Bent Rows 30 x 8 35 x 8 x 4
High Pulley Rows 100 x 10 120 x 10 140 x 8 150 x 8 x 2
Low pulley row with rope, palms up 70 x 10 100 x 8 110 x 6 x 3
BB Shrugs 95 x 8 x 5
BB Drag Curls Bar x 6 x 5
Zottman Curls 20 x 4 x 5
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Post by Stacey Jones on Jan 12, 2008 11:19:28 GMT -5
12/13/07 Rack Pulls, 3rd hole from Bottom
Conventional 135 x 3 x 5 155 x 2 x 5 175 x 2 x 5
Sumo 155 x 3 x 1 155 x 2 x 1 155 x 1 x 1
Hack Squats no weight 10 x 5
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Post by Stacey Jones on Jan 12, 2008 11:22:58 GMT -5
12/18/07 High Pulley Chest Press 30 x 6 x 5
High Pulley Hammer grip Chest Press 30 x 6 x 5
DB Floor Presses/Key Presses 30 x 8 x 5/30 x 6 x 5
JM Presses 30 x 8 x 5
Chest Press to skull crusher 30 x 8 x 5
DB Rock n rolls 12 x 8 x 4
Tri press down one arm 20 x 8 x 4
Tri rope overheaad tri ext 60 x 8 x 3 70 x 8
rope pressdowns 70 x 8 x 4
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Post by Stacey Jones on Jan 12, 2008 11:26:17 GMT -5
12/20/07 Conventional Rack Pulls 5th hole from Bottom 135 x 3 185 x 3 x 2 195 x 3 x 2 215 x 3 x 2 225 x 2 x 2 235 x 2 245 x 1 255 x 1 265 x 1 270 x 1 275 x 0
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Post by Stacey Jones on Jan 12, 2008 11:31:14 GMT -5
12/27/07 circuit Lat Pulldown 80 x 8 x 5 DB Pullovers 35 x 6 x 5 DB Bent Row 35 x 4 x 5 High Pulley Row underhand grip 70 x 6 x 5 Low pulley row 90 x 8 x 5 incline press 65 x 8 x 5 decline press 95 x 4 x 5 DB around the worlds 12 x 8 x 5 Incline Db Pec flyes 12 x 10 x 5 BB Drag Curls Bar x 6 x 5 one arm front tri ext 12 x 6 x 5 Fixed bar incline front raises 20 x 8 x 5 db military press 25 x 4 x 3
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Post by Stacey Jones on Jan 12, 2008 11:34:13 GMT -5
12/28/07 Leg ext 50 x 8 60 x 8 70 x 8 80 x 6 90 x 5
DB Wide Leg Romanian DL 30 x 8 35 x 8 40 x 8 x 3
Leg Press 200 x 6 x 5
Calves 200 x 8 x 5
Weighted sissy squats heels on plate 25 x 6 x 5
Hack squats 20 x 4 x 5
20 minutes sauna 30 minutes elliptical
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Post by Stacey Jones on Jan 12, 2008 11:37:44 GMT -5
1/8/08 BB Floor Presses Comp grip Bar x 8 x 3 65 x 8 x 2 75 x 6 x 2 85 x 5 x 2 95 x 3 x 2 105 x 0 105 x 2
Close grip 65 x 10 x 3 65 x 8 x 2 65 x 10 x 2
High pulley pec flyes 30 x 5 x 5
V Bar tri pressdown 50 x 15 80 x 15 100x 10
Db Rock n rolls 12 x 10 x 5
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Post by Stacey Jones on Jan 12, 2008 11:42:10 GMT -5
1/10/08 Rack pulls 3rd hole from bottom Conv/sumo 135 x 3 x 3/135 x 3 x 3 155 x 3 x 3/155 x 3 x 3 165 x 2 x 3/165 x 3 x 3
Dropped pins to 2nd hole from bottom 135 x 3 x 5/135 x 3 x 5
Big thanks to joey for taking his lunch to help me get started training for a small gym meet here in March! Think this will be a good way to start over. I am down to betweeen 142 and 147, I want to drop to 130. Hopefully with Joeys help I can keep dropping weight while gaining in strength! Thanks again Joey you are the best!!!!!
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Post by Stacey Jones on Jan 12, 2008 11:49:06 GMT -5
1/11/08 Bench ME Warm up to chest Bar x 8 x 2 65 x 8 x 2 75 x 6 x 2 85 x 5 x 2
Added 5 board 95 x 3....too easy 105 x 3...too easy still 115 x 3...yet again easy 125 x 3 easy 135 x 3 easy 145 x 3 easy 155 x 3 easy 165 x 2 easy 175 x 1 ok, bad lift off 185 x 1 wasnt hard, had to work a little
wanted to try more but had to go to my daughters school for a minute.... tri pushdown with rope 50 x 10 70 x 10 90 x 8 100 x 6
Tri Pushups on DB....Arghhh, I hate pushups...thanks alot Joey! 5 real/5girl x 4
Seated military press DB 25 x 6 x 5
Out of time, on to work....
Thanks again Joey, Best of Luck in the meet!!!!!
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