Killed it again!

Lat Raises
35lbs x 12
45lbs x 12
50lbs x 8

Shoulder press dumb bell
40lbs x 12
55lbs x 12
65lbs x 8

Short bar pull downs
60lbs x 12
80lbs x 12
100lbs x 12

Shrugs
230lbs x 12
230lbs x 8 lost my grip
250lbs x 5

Incline machine press
90lbs x 12
180lbs x 10
200lbs x 8

Decline machine press
90lbs x 12
180lbs x 12
200lbs x 12

ISO Machine press
180lbs x 4
140lbs x 10
160lbs x 5

Its been a long time since I post but I have been dieting and add more cardio in my routine.

I am actually taking several aerobic classes; jam, zumba, and light weight pump.

I am seeing a difference, just wish I could say no to food and just eat small portions.

Today was great I finally got back in the grove of lifting heavy and even surprised myself that I am lifting even heavier then the last time I worked those muscle groups out.

My biggist accomplishment is using the leg press machine and lifting 720lbs 12 times with relative ease.

I will be braver and try to lift even heavier next time.

After my leg workout 1 hour body jam at golds gym!!

Squats w/ calf raises
135lbs x 12, 12
205lbs x 12, 12
225lbs x 10, 12
245lbs x 8, 12

In/ Out Calve Raises
225lbs x 12, 12
245lbs x 12, 12
250lbs x 12, 12
275lbs x 12, 12

Leg Extensions
170lbs x 12
200lbs x 12
220lbs x 10
230lbs x 10

Kick Backs
70lbs x 10
90lbs x 12
110lbs x 12
120lbs x 12

Biceps and Triceps

Curls
35lbs x 12
35lbs x 12
40lbs x 10
45lbs x 6

Forearm Curls
35lbs x 12
35lbs x 12
40lbs x 12
45lbs x 8

21s
55lbs x 21
65lbs x 21
75lbs x 21
80lbs x 21 with a break each turn

Reversed barbell curls
40lbs x 12
50lbs x 12
50lbs x 12
60lbs x 5 

Tricep Extensions
70lbs x 12
80lbs x 10
85lbs x 8
90lbs x 6

VBar
90lbs x 12
110lbs x 12
130lbs x 10
135lbs x 10

Single OHE
25lbs x 12
30lbs x 10
30lbs x 10
35lbs x 6

Single rolls
60lbs x 15
70lbs x 15
90lbs x 12
110lbs x 12

Lat Pull Downs
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 10

Wide press
180lbs x 12
230lbs x 12
270lbs x 10
320lbs x 10

High and mid chest press
40lbs x 12
50lbs x 12
60lbs x 10
70lbs x 10

Low Rolls
90lbs x 12
100lbs x 12
110lbs x 12
120lbs x 10

High Rolls
80lbs x 12
100lbs x 10
110lbs x 8
120lbs x 8

Followed by an hour of body jam

Shoulders

Lateral Raise
35lbs x 12
40lbs x 10
45lbs x 10
50lbs x 8

Shrugs
180lbs x 12
230lbs x 10
250lbs x 8
250lbs x 5

Dumbbell Press
45lbs x 12
50lbs x 12
55lbs x 10
60lbs x 8

Rotator Extension
20lbs x 12
20lbs x 12
25lbs x 8
25lbs x 8

Ab Curls
20, 20, 20

1 hour of cardio class

3point hyper extension
20, 12, 12
20, 12, 12
20, 12, 12

Lat Pulls downs
100lbs x 10
100lbs x 10
120lbs x 10
140lbs x 8

Low Rolls
80lbs x 20
80lbs x 20
100lbs x 10
120lbs x 8

Curls
30lbs x 12
30lbs x 12
35lbs x 10

Dips
20, 20, 20

Push ups
30, 30, 30

Squats w/ calve raises
135lbs x 12, 12
225lbs x 10, 12
225lbs x 8, 12

Squats w/ calve raids
205lbs x 12, 12
215lbs x 12, 12
225lbs x 10, 12
235lbs x 10, 12

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

Forearm curls
35lbs x 12
40lbs x 12
40lbs x 12
45lbs x 6

Tricep Extensions
60lbs x 12
70lbs x 10
85lbs x 10
90lbs x 8

Calf extensions
170lbs x 20
180lbs x 18
190lbs x 18
200lbs x 14

Leg extensions
190lbs x 12
200lbs x 12
210lbs x 12
220lbs x 10

Cable Curls
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 8

VBar
80lbs x 20
90lbs x 12
100lbs x 12
120lbs x 8

Back chest shoulders

Low Rolls
120lbs x 12
130lbs x 12
140lbs x 10
80lbs x 40

Pull downs
100lbs x 12
120lbs x 12
140lbs x 10
60lbs x 25

Shoulder Press
35lbs x 12
45lbs x 12
55lbs x 10
60lbs x 10

4point lat raise
20lbs x 12
20lbs x 12
25lbs x 8
25lbs x 8

Dips
15, 20, 20, 20

OHE
30lbs x 12
45lbs x 12
55lbs x 10
60lbs x 10

Incline bench
135lbs x 12
145lbs x 10
155lbs x 8
165lbs x 6

Wide machine press
230lbs x 12
240lbs x 10
250lbs x 10
260lbs x 8

At work 100 push ups and 40 pull ups.

10min cardio at the gym

Incline crunches
30, 30, 30,

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

VBar
110lbs x 12
130lbs x 10
140lbs x 8
150lbs x 6

Rope Pulls
70lbs x 12
100lbs x 10
100lbs x 10
110lbs x 8

Skull crushers
50lbs x 12
60lbs x 12
70lbs x 12
80lbs x 10

Iso curls
45lbs x 12
50lbs x 12
55lbs x 10
60lbs x 8

Quads Calves forearms

Lat Pull Downs
50lbs x 30
50lbs x 30
100lbs x 30
100lbs x 30
50lbs x 30
50lbs x 30

Squats
205lbs x 12
210lbs x 12
215lbs x 12
225lbs x 10

Forearm Rolls
5lbs x 3
5lbs x 3
5lbs x 3
7.5lbs x 3
7.5lbs x 3
7.5lbs x 2
10lbs x 2
10lbs x 2
10lbs x 2

Leg press
540lbs x 12
590lbs x 12
610lbs x 12
630lbs x 12

Calve extension
170lbs x 20
200lbs x 20
210lbs x 18
220lbs x 20

Frame Lunges
50lbs x 12
60lbs x 12
70lbs x 8
100lbs x 10

Followed by one hour of body jam cardio class!!!