kimsquit

Thanks Pammie
I could never understand why the majority of women out there dislike milk, but it's rare that I come across a girl who doesn't shudder at the thought of drinking the stuff




Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
180 x 6
230 x 8 M
230 x 8 M
230 x 8 M

Lying Double-arm Db Tricep Extensions (per side):
25 x 10 reps
35 x 8
50 x 6
65 x 9 M
65 x 8 M
65 x 8 M

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
110 x 8 reps
120 x 8
130 x 8
140 x 10 M
140 x 10 M
140 x 8 M
140 x 8 M

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 8
90 x 9 M
90 x 8 M
90 x 7 M

Seated Db Curls (per side):
25 x 8 reps
45 x 8 M
45 x 9 M
45 x 8 M
45 x 8 M
45 x 7 M

Seated EZ Preacher Curls (EZ Bar weight not included):
50 x 8 reps
50 x 8
70 x 8
90 x 9 M
90 x 9 M
90 x 8 M

Concentration Curls (per side):
30 x 10 reps
30 x 10
30 x 10
30 x 10
30 x 10



Yesterday's Calories: 4458
Fat: 116 grams (24%)
Total Carbs: 335 grams (28%)
Carbs from skim milk: 96 grams
Fiber: 29 grams
Protein: 535 grams (49%)

kimsquit

Yesterday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
75 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 9 M
270 x 8 M
270 x 8 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
270 x 6 M
270 x 6 M
270 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
180 x 8 reps
230 x 8
250 x 8 M
250 x 8 M
250 x 7 M
250 x 7 M

T-bar Rows:
180 x 8 reps
295 x 7 M
295 x 7 M
295 x 7 M

Seated Cable Rows:
310 x 12 reps M
310 x 10 M
310 x 9 M

HS Reverse-grip Front Lat Pulldowns (per side):
90 x 8 reps
135 x 7 M
135 x 6 M
135 x 6 M + 2 good negatives

Simultaneous Bent Over DB Rows (per side):
95 x 10 reps M
95 x 10 M
95 x 10 M
95 x 9 M

Seated Machine Rows:
165 x 12 reps
165 x 12
165 x 12
165 x 12


Yesterday's Calories: 3843
Fat: 104 grams (25%)
Total Carbs: 285 grams (27%)
Carbs from skim milk: 48 grams
Fiber: 29 grams
Protein: 459 grams (48%)

Crader

459 grams of protein..wow!!

Great workout as always

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

Thanks Christine



Yesterday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 7 M
270 x 6 M
270 x 7 M had a spotter

Flat Bench (Oly bar weight not included):
180 x 8 reps
230 x 6
270 x 8 M
270 x 8 M
270 x 8 M

Incline Hammer-strength Presses (per side):
90 x 8 reps
135 x 10 M
135 x 10 M
135 x 8 M
135 x 8 M

Narrow Bench Incline Db Flyes (per side):
25 x 8 reps
35 x 8
60 x 9 M
60 x 8 M
60 x 8 M
60 x 6 M

Standing Cable not-quite-crossovers (per side):
50 x 8 reps
60 x 8 M
60 x 8 M
60 x 7 M
(I'm not sure what was different about this particular cable machine, but 60 pounds per side was so heavy that I could barely keep my footing)

Seated EZ Preacher Curls (EZ Bar weight not included):
40 x 8 reps
40 x 8
50 x 8
50 x 8
70 x 6 M
90 x 6 M
90 x 4 M
90 x 5 M
(my elbow bursas were still swollen from tricep day and it hurt like the dickens to rest them on the preacher bench. Next time I'll do spider curls instead)

Seated Leg Extensions/Lying Leg Curl Superset:
140 x 10 reps/80 x 10 reps
180 x 12/120 x 10 M
180 x 11/120 x 10 M
180 x 11/120 x 10 M
180 x 10/120 x 8 M
180 x 10/120 x 8 M


Yesterday's Calories: 3969
Fat: 91 grams (21%)
Total Carbs: 343 grams (30%)
Carbs from skim milk: 72 grams
Fiber: 30 grams
Protein: 470 grams (48%)

kimsquit

Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Smith Machine Shoulder Presses:
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 8 M
270 x 8 M
270 x 8 M

Arnold Dumbbell Presses (per side):
25 x 8 reps
35 x 8
50 x 6
70 x 6 M
70 x 5 M
70 x 5 M

APEX Machine Shoulder Presses:
(200 was the whole stack + I hung a 25-pound plate on it)
225 x 12 reps M
225 x 13 M
225 x 12 M
225 x 9 M

Seated SuperSet Side Db and Front Bb Raises:
25 pounds side & 40 pounds front x 10 reps each
25 pounds side & 40 pounds front x 10 reps each
25 pounds side x 40 pounds front x 10 reps each

Rear Delts on Pec Deck
210 x 11 reps M
210 x 10 reps M
210 x 10 reps M
210 x 9 M
210 x 9 M
210 x 7 M

Barbell Shrugs (Oly bar weight not included):
180 x 8 reps
270 x 8
360 x 6 M
360 x 5 M
360 x 4 M
360 x 4 M

Standing Dumbbell Shrugs (per side):
110 x 8 reps
120 x 8
140 x 8 M
140 x 6 M
140 x 6 M
140 x 5 M

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 8
230 x 6
230 x 6
230 x 6

Seated Hamstring Curls:
105 x 8 reps
135 x 8
165 x 6
195 x 9 M
195 x 9 M
195 x 8 M
195 x 8 M

Lying Hamstring Curls:
80 x 8 reps
120 x 9 M
120 x 8 M
120 x 7 M



Yesterday's Calories: 4445
Fat: 109 grams (22%)
Carbs: 338 grams (28%)
Carbs from skim milk: 96 grams
Fiber: 29 grams
Protein: 547 grams (50%)

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 8 (w/u)
540 x 8 (w/u)
630 x 8
720 x 6
810 x 6
900 x 10 M
900 x 8 M
900 x 8 M
(then 45 second rest and)
900 x 14 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
360 x 8
540 x 8
720 x 6
900 x 6
1080 x 6
1260 x 7 M
1260 x 6 M
1260 x 5 M

Wide-stance Smith Squats to the floor:
230 x 13 reps M
230 x 12 M
230 x 11 M

Seated Leg Extensions:
130 x 8 reps
160 x 8
200 x 9 M
200 x 8 M
200 x 8 M
200 x 7 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 10
#20 x 14 M (#20 = stack)
#20 x 14 M
#20 x 12 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
400 x 8
400 x 8
400 x 8
400 x 8
400 x 8

Slow Seated Calf Raises:
100 x 10 reps (w/u)
200 x 8 (w/u)
200 x 12 M
200 x 11 M
200 x 11 M
200 x 10 M
200 x 9 M
200 x 8 M

Standing Calf Raises:
120 x 50 reps M
120 x 35 M
120 x 36 M
120 x 28 M



Yesterday's Calories: 4423
Fat: 109 grams (22%)
Carbs: 335 grams (28%)
Carbs from skim milk: 90 grams
Fiber: 29 grams
Protein: 545 grams (50%)

kimsquit

Wednesday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
180 x 6
230 x 8 M
230 x 8 M
230 x 8 M

Lying Double-arm Db Tricep Extensions (per side):
25 x 10 reps
35 x 8
50 x 6
65 x 9 M
65 x 9 M
65 x 8 M

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
110 x 8 reps
120 x 8
130 x 8
140 x 10
140 x 10
140 x 8
140 x 8

Standing Barbell Curls (Oly bar weight not included):
bar x 10 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 8
90 x 10 M
90 x 8 M
90 x 8 M

Seated Db Curls (per side):
25 x 8 reps
45 x 9 M
45 x 9 M
45 x 8 M
45 x 8 M
45 x 8 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
50 x 8
70 x 8
90 x 9 M
90 x 6 M
90 x 5 M

Concentration Curls (per side):
30 x 10 reps
30 x 10
30 x 10
30 x 10
30 x 10



Thursday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
75 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 9 M
270 x 8 M
270 x 8 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
270 x 6 M
270 x 6 M
270 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
180 x 8 reps
230 x 8
250 x 8 M
250 x 8 M
250 x 8 M
250 x 8 M

T-bar Rows:
180 x 8 reps
295 x 7
295 x 7
295 x 7

Seated Cable Rows:
310 x 12 reps M
310 x 10 M
310 x 9 M

HS Reverse-grip Front Lat Pulldowns (per side):
90 x 8 reps
135 x 7 M
135 x 6 M
135 x 6 M

Simultaneous Bent Over DB Rows (per side):
95 x 10 reps M
95 x 10 M
95 x 10 M
95 x 10 M

Seated Machine Rows:
165 x 12 reps
165 x 12
165 x 12
165 x 12



Friday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 8 M
270 x 9 M
270 x 9 M

Flat Bench (Oly bar weight not included):
180 x 8 reps
230 x 6
270 x 6
320 x 4 M
320 x 5 M
320 x 3 M

Incline Hammer-strength Presses (per side):
90 x 8 reps
135 x 6
160 x 6 M
160 x 5 M
160 x 5 M

Narrow Bench Incline Db Flyes (per side):
25 x 8 reps
35 x 8
60 x 10 M
60 x 10 M
60 x 8 M
60 x 8 M

Pec Deck:
265 x 14 reps M
265 x 14 M
265 x 12 M
265 x 11 M

Seated EZ Spider Curls (EZ Bar weight not included):
40 x 8 reps
40 x 8
40 x 8
60 x 8
60 x 8
80 x 9 M
80 x 6 M
80 x 5 M

Seated Leg Extensions/Lying Leg Curl Superset:
140 x 10 reps/80 x 10 reps
180 x 12/120 x 10
180 x 11/120 x 10
180 x 11/120 x 10
180 x 10/120 x 8
180 x 10/120 x 8

kimsquit

Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Smith Machine Shoulder Presses:
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 8 M
270 x 8 M
270 x 8 M

Arnold Dumbbell Presses (per side):
25 x 8 reps
35 x 8
50 x 6
70 x 7 M
70 x 6 M
70 x 5 M

APEX Machine Shoulder Presses:
(200 was the whole stack + I hung a 25-pound plate on it)
225 x 13 reps M
225 x 13 M
225 x 13 M
225 x 11 M

Seated SuperSet Side Db and Front Bb Raises:
25 pounds side & 45 pounds front x 10 reps each
25 pounds side & 45 pounds front x 10 reps each
25 pounds side x 45 pounds front x 10 reps each

Rear Delts on Pec Deck
225 x 7 reps M
225 x 7 reps M
225 x 7 reps M
225 x 6 M
225 x 7 M
225 x 6 M

Barbell Shrugs (Oly bar weight not included):
180 x 8 reps
270 x 8
360 x 6 M
360 x 5 M
360 x 5 M
360 x 3 M

Standing Dumbbell Shrugs (per side):
110 x 8 reps
120 x 8
140 x 8 M
140 x 8 M
140 x 7 M
140 x 6 M

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 6
230 x 8
230 x 8
230 x 8

Seated Hamstring Curls:
105 x 8 reps
135 x 8
165 x 6
195 x 10 M
195 x 9 M
195 x 9 M
195 x 8 M

Lying Hamstring Curls:
80 x 8 reps
120 x 10 M
120 x 8 M
120 x 8 M



Yesterday's Calories: 4377
Fat: 116 grams (24%)
Carbs: 285 grams (24%)
Carbs from skim milk: 96 grams
Fiber: 26 grams
Protein: 566 grams (52%)

Crader

You are amazing

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

Thanks Christine *chuckle* I think "stubborn" would be a better word for it. I was in the gym for three and a half hours for that workout...


Yesterday's Quads & Calves:

(all Max sets to failure)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 8 (w/u)
540 x 8 (w/u)
630 x 8
720 x 6
810 x 6
900 x 10 M
900 x 10 M
900 x 8 M
(then 45 second rest and)
900 x 18 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
360 x 8
540 x 8
720 x 6
900 x 6
1080 x 6
1260 x 8 M
1260 x 5 M
1260 x 6 M

Wide-stance Smith Squats to the floor:
230 x 14 reps M
230 x 12 M
230 x 12 M

Seated Leg Extensions:
140 x 8 reps
170 x 8
210 x 8 M
210 x 7 M
210 x 7 M
210 x 6 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 10
#20 x 16 M (#20 = stack)
#20 x 15 M
#20 x 13 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
400 x 8
400 x 8
400 x 8
400 x 8
400 x 8

Slow Seated Calf Raises:
100 x 10 reps (w/u)
200 x 8 (w/u)
225 x 8 M
225 x 8 M
225 x 7 M
225 x 7 M
225 x 7 M
225 x 6 M

Standing Calf Raises:
120 x 55 reps M
120 x 42 M
120 x 37 M
120 x 35 M



Yesterday's Calories: 4159
Fat: 103 grams (22%)
Carbs: 285 grams (25%)
Carbs from skim milk: 96 grams
Fiber: 26 grams
Protein: 542 grams (53%)

Crader

Three and a half hours!!! LOL that is bullheaded!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

*chuckle* my trainer's approach is not to go to the gym watching the clock but instead to just concentrate on the lifts and recovery. It's taken some getting used to, but I'm happy with the results


Wednesday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
180 x 6
230 x 8 M
230 x 8 M
230 x 8 M

Lying Double-arm Db Tricep Extensions (per side):
25 x 10 reps
35 x 8
50 x 8
65 x 10 M
65 x 8 M
65 x 8 M

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
110 x 8 reps
120 x 8
130 x 9
140 x 16 M
140 x 12 M
140 x 10 M
140 x 10 M

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 8
90 x 10 M
90 x 9 M
90 x 9 M

Seated Db Curls (per side):
25 x 8 reps
45 x 10 M
45 x 10 M
45 x 8 M
45 x 9 M
45 x 8 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
50 x 8
70 x 8
90 x 11 M
90 x 8 M
90 x 8 M

Concentration Curls (per side):
30 x 10 reps
30 x 10
30 x 10
30 x 10
30 x 10

Wednesday's Calories: 4667
Fat: 129 grams (25%)
Total Carbs: 307 grams (24%)
Carbs from skim milk: 96 grams
Fiber: 27 grams
Protein: 584 grams (51%)





Yesterday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
75 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 5 M
300 x 4 M
300 x 5 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
270 x 7 M
270 x 6 M
270 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
180 x 8 reps
230 x 8
250 x 8 M
250 x 8 M > tried an overhand grip, didn't like it
250 x 8 M
250 x 8 M

T-bar Rows:
180 x 8 reps
295 x 8 M
295 x 8 M
295 x 7 M

Seated Cable Rows:
310 x 14 reps M
310 x 11 M
310 x 10 M

Reverse-grip Front Lat Pulldowns (per side):
90 x 8 reps
120 x 8
150 x 6
180 x 6
210 x 6
240 x 7 M
240 x 7 M
240 x 5 M

Simultaneous Bent Over DB Rows (per side):
100 x 10 reps M
100 x 9 M
100 x 9 M
100 x 8 M

Seated Machine Rows:
165 x 12 reps
165 x 12
165 x 12
165 x 12


Yesterday's Calories: 4394
Fat: 121 grams (25%)
Total Carbs: 290 grams (24%)
Carbs from skim milk: 72 grams
Fiber: 26 grams
Protein: 554 grams (51%)

kimsquit

Friday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 9 M
270 x 9 M
270 x 9 M

Flat Bench (Oly bar weight not included):
180 x 8 reps
230 x 6
270 x 6
320 x 6 M
320 x 5 M
320 x 4 M

Incline Hammer-strength Presses (per side):
90 x 8 reps
135 x 6
160 x 6 M
160 x 6 M
160 x 6 M

Narrow Bench Incline Db Flyes (per side):
25 x 8 reps
35 x 8
60 x 12 M
60 x 10 M
60 x 10 M
60 x 8 M

Pec Deck
265 x 17 reps M
265 x 14 M
265 x 13 M
265 x 11 M

Seated Leg Extensions/Lying Leg Curl Superset:
140 x 8 reps/80 x 8 reps
180 x 6/120 x 8
200 x 8/130 x 8 M
200 x 7/130 x 8 M
200 x 7/130 x 7 M

EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
50 x 8
70 x 8
70 x 8
90 x 8
90 x 9 M
90 x 9 M
90 x 7 M


Friday's Calories: 3844
Fat: 112 grams (27%)
Total Carbs: 246 grams (23%)
Carbs from skim milk: 48 grams
Fiber: 26 grams
Protein: 479 grams (50%)

kimsquit