One hour cardio following weight lifting. I had to make this workout quick and within an hour.

Curls
30lbs x 12
40lbs x 10
45lbs x 8

Iso Curls
45lbs x 12
50lbs x 12
55lbs x 12
60lbs x 10

Single OHE
20lbs x 12
30lbs x 12
35lbs x 10
40lbs x 8

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

One hour of cardio following quad and ab training.

Quads

Walking lunges
0lbs x 20
20lbs x 20
20lbs x 20

Step Raise
0lbs x 12
20lbs x 12
20lbs x 10

Seated Leg Curl
70lbs x 12
70lbs x 12
75lbs x 12

Leg Extensions
110lbs x 12
130lbs x 12
150lbs x 12

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

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

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!!!

Making up for lost time since I was sick. I did 100 push ups at work and several reps of forearm curls.

After work I got the old MMA gear and worked on my jabs and kicks followed by ab work.

I have a good sweat going. I hope I can repeat this tomorrow!

Life as a fitness model, I can dream can’t I!!!!

Monday I went jogging and was to tired to go to the gym before or after work.

Same about this morning. My eyes were burning and I tried to do push ups at work but it was so busy and I was being for Monday I just didnt do anything.

It may have something to do with the fact I have not been eating soils foods but drinking vegetable juice.

I am trying to slim down but Saturday.

This evening I did go to the gym. I did feel week but did the best I could.

8CBB
12, 12, 12, 12

Lat Raises
20lbs x 12
20lbs x 12
25lbs x 12
25lbs x 12

Lat Pull Downs
60lbs x 25
70lbs x 18
80lbs x 16
90lbs x 12

Hyper Extensions
25, 25, 25, 25

HE Oil Wells
15, 15, 15, 15

This AM was more full body workout then a circuit cardio routine.

While at work ill try to reach over 100 push ups and more abdominal rolls.

If all goes well ill go for a jog after work.

Lat pull downs
50lbs x 20
60lbs x 20
100lbs x 12
70lbs x 20

8 CBB
10, 10, 10, 10

Twists
20, 20, 20, 20

Dumbbell squats
65lbs x 12
70lbs x 10
75lbs x 10

Curls
20lbs x 12
20lbs x 12
20lbs x 12

All lad week I dieted hard core an could see good results. BuT the weekend came and the boyfriend took me to several places for beers an food LOL.

Yesterday I don’t hit the but at work I did 60 push ups. My allergies made me feel tired and not in the zone to work or workout.

Today I was not able to hit the gym cause I was so congested. While at work I did do 100 push ups and 60 ab rolls.

I might go for a jog after work if I am not sneezing like a mad man!

Another day working on my abs and tightening and toning trouble spots.

I hope after work I have the energy to go for another jog and hit the gym in the evening for some lifting.

Lat Pull Downs
40lbs x 25
50lbs x 25
100lbs x 12
60lbs x

High Crunches
20, 30, 30, 30

Hyper Extensions
30, 35, 35, 35

Declined Twists
10lbs x 20
10lbs x 20
10lbs x 25
10lbs x 25

While at work I did four sets of forty. That’s 4 X 40 =160!!!!

After work I went jogging for about 3miles which takes me 30min to do.

I hope I can get se good sleep to be up at 5AM at the gym!

I am happy I come this AM. I hope I can control my eating while at work.

I hope I can come back this evening

Russian twist
20, 20, 20, 20

8CBB
10, 12, 13, 16

Lat Pull Downs
40lbs x 20
50lbs x 18
60lbs x 16
70lbs x 14

Incline Crunches
25lbs x 15
25lbs x 15
25lbs x 15
25lbs x 15

Not my best but happy I was here at 5AM!!!

8 count body builder
10, 10, 10, 10

Med ball twist
15, 15, 15, 12

Crunches
25, 25, 25, 25

Lat pull downs
50lbs x 20
50lbs x 20
60lbs x 15
60lbs x 15

8 count body builder
10, 12, 12, 12

25lbs plate twists
30, 30, 40, 40

Crunches
25, 25, 30,40

Push ups
25, 25, 30, 30

20lbs medicine ball twists
10, 12, 15, 15