Monday, June 13, 2011

12 Week Update


Happy Monday Morning!
Miss me?!


This weekend was good.  I got my new baby on Friday!
Isn't she beautiful?!  I need to name her - but so far I am drawing a blank..

Also on Friday? Chest & Back day!  Officially the latest I've ever been at the gym (we didn't get there until almost 8pm!).
Superset: Dumbbell Flat Bench Press & T-Bar Rows (5 sets each).
DB: 25's for 15 reps, 25's for 12, 35's for 5, 30's for 8, 25's for 12.
T-Bar: 45lb for 15 reps, 70lb for 8, 60lb for 10, 50lb for 12, 50lb for 12.
Cable Pull-Downs; 4 sets. (Disclaimer: I have NO IDEA what the numbers on this particular cable machine stand for, never have..) 4 for 20, 6 for 6, 5 for 12, 4 for 15.
Cable Fly; 2 sets (and then some dude stole them, boo.). 2 for 15, 2 for 15.
Superset: Incline DB Press & One-Arm Rows (4 sets each).
Incline: 30's for 8, 25's for 12, 25's for 12, 20's for 15.
One-Arm: 25lb for 15, 30lb for 12, 30lb for 12, 25lb for 15.

Saturday was measurement day! And progress pictures (which I will apologize for now, as the didn't turn out well).




Measurements were the same as Wednesday, with 2 exceptions:
Weight: 114lb (boo). Goal is still 120 by 6/30.
Body Fat: 12.8% Goal is still 11%.
Shoulders: 35.5. Goal is 37.
Neck: 11. Goal is 11.
Thigh: 19.5 Goal is 21.

I lifted legs again, and it was another death day.  Rob made me drop the stops on the squat rack 2 inches, which means I dropped my squats 2 inches.  Which means I tortured myself..
Leg Press to warm up: 200lbs for 3 sets of 12 reps.
Calves Raises: 150lb for 15
Bench Step-Ups: 20lbs for 20 steps (10 each leg).
Squats: 5 sets. 115 for 12, 135 for 6, 95 for 6, 95 for 6, 115 for 8. (Needless to say, that extra 2 inches very seriously dropped my weights).

Calves Raises: 150lb for 15
Bench Step-Ups: 20lbs for 20 steps (10 each leg).

Lunges: 4 sets Forward & Backward (I do 4 forward, then 2 backward - hurts like hell).
65lb for 30 (15 each leg - 24 forward, 6 backward), 65 for 30, 65 for 24, 55 for 30.
Superset: Low Back Extensions & Calve Raises. 3 sets each.
Back: 90lb for 15 (all 3 sets)
Calves: 150 for 15, 170 for 12, 150 for 12.
Superset: Hip Adductor & Abductor. 3 sets each.
Adductor: 90lb for 10, 70 for 15, 90 for 10
Abductor: 70lb for 15, 70 for 12, 50 for 15.
Deadlifts (note - I should've done these first). 3 sets.
115lb for 5 reps, 105 for 8, 95 for 8.

Sunday was yet another rest day - I felt like hell, and it was my dad's birthday, so no gym for me.  Just food and rest.

These next 12 weeks should be interesting.. I am so relieved to be working towards another show, it makes me feel more productive.  And I think I need to stop taking weekends off from blogging - it leaves way too much catching up to do!  I haven't even gotten to any recipes yet..

But, that will be for later, or tomorrow - stay tuned!

=)

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