Kick Backs
20lbs x 12
20lbs x 12
25lbs x 12
30lbs x

Lat Raises
30lbs x 12
35lbs x 12
40lbs x 10
45lbs x 8

VBar
80lbs x 12
100lbs x 10
120lbs x 10
140lbs x 8

Shoulder Press
50lbs x 12
70lbs x 12
90lbs x 10
110lbs x 4

OHE
20lbs x 12
25lbs x 10
30lbs x 10
35lbs x 8

Frontal Pull Downs
50lbs x 12
70lbs x 12
90lbs x 12
110lbs x 10

Squats
185lbs x 12
195lbs x 10
205lbs x 10
215lbs x 8

Hack Slide
180lbs x 12
230lbs x 10
230lbs x 10
270lbs x 10

Crunches
30, 20, 20

Leg extensions
205lbs x 12
210lbs x 10
215lbs x 10
220lbs x 8

It’s been several days is my last work out. I have not been working out because I been sick with allergies very fatigue headaches and just not feeling my normal self.

I’ve been dealing with allergies for the past two months or so and today I finally went to see an allergist.

He told me what I already knew, I had sinus inflammation. He prescribed me some meds.

I feel that it’s working and I am happy to report I made it out to the gym!!

Squats w/ calve raises
185lbs x 12, 12
195lbs x 10, 12
205lbs x 8, 12

Leg Press
450lbs x 12
500lbs x 10
520lbs x 8

Leg Extensions
170lbs x 12
180lbs x 10
190lbs x 8

Standing Calve Raises
180lbs x 12
190lbs x 10
200lbs x 10

Squats w/ calve raises
195lbs x 12, 12
205lbs x 10, 12
215lbs x

Half squat
25lbs x 12
30lbs x 12
35lbs x 12

Sitting calve raise
70lbs x 15
120lbs x 12
140lbs x 12

Leg Press
500lbs x and since the floor was a bit wet so were my shoes and then I lost my footing and the rack fell down.

I’m not hurt but there isn’t any other leg workout for me to do now.

Till tomorrow.

Curls
30lbs x 12
35lbs x 12
40lbs x

Forearm single reverse curl
15lbs x 12
20lbs x 5 bad tech
15lbs x 12 good control and almost reaching fatigue

Declines Iso Curls
45lbs x 12
50lbs x 10
55lbs x 6 I might have been able to do more

Barbell Forearm Curls
40lbs x 12
50lbs x 10
60lbs x 8

I wrapped this workout early because a tone of ppl showed up at 515ish

Crunches
30, 50, 30

1min planks
1, 1, 1

Lat Raise
25lbs x 12
30lbs x 12
35lbs x 10
40lbs x 4

Barbell Press
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12

Superman
15lbs x 12
15lbs x12
20lbs x 8
20lbs x

Shrug Bar
140lbs x 12
160lbs x 12
180lbs x 10
200lbs x 10

This week I was sick from allergies. I was weak, had HAs, and the usual symptoms. Now I am feeling much better and finally made it to the gym.

Double curls
30lbs x 12
35lbs x 8
40lbs x 5

Declined Curl
25lbs x 12
30lbs x 10
35lbs x 8

Iso Decline Curls
40lbs x 12
45lbs x 12
50lbs x 8

Cable curls
40lbs x 12
45lbs x 6 I swear I lift this with ease last wk
50lbs x 4

Dumbbell curls
20lbs x 12
25lbs x 10
30lbs x 4

Crunches
25, 23
And I cramped up and was not able to do anymore

Its been over a week since I did anything physical.

I finally made it to the gym and tired to make the best of it and to keep with in my one and half workout time frame but the gym closed before I could finish.

Curls
35lbs x 12
40lbs x 7
45lbs x 5
50lbs x 3 struggling to life

Push Ups
25, 25, 25, 25

Iso Curls
40lbs x 12
45lbs x 10
50lbs x 8
55lbs x 5

Lat Raise
20lbs x 20
25lbs x 20
30lbs x 15
35lbs x10

Half Squat
20lbs x 12
20lbs x 12
20lbs x 12

Crunches
20, 20

Low Roll
80lbs x 12
100lbs x 10
120lbs x 10

Cable Pull Downs
60lbs x 30
70lbs x 30
80lbs x 20

BOR
50lbs x 25
50lbs x 30
50lbs x 30

Wind mills
0lbs x 12
18lbs x 12
18lbs x 12

Push Ups
25, 25, 25,

Hyper extensions
20, 20, 20

Pull Ups
5, 4, 5, 5
I must have been very tired when I was attempting this or the back I have to jump to reach the bar

Lat Raise
25lbs x 12
30lbs x 12
35lbs x

Barbell Raise
70lbs x 15
90lbs x 12
100lbs x 6

Rotator Pull
20lbs x 12
25lbs x 10
30lbs x 8

Short Bar Pull Downs
40lbs x 12
70lbs x 12
100lbs x 8

4point shoulder raise
15lbs x 12
20lbs x 10
25lbs x

45lb Plate Raise
15, 15, 15

Crunches
30, 40, 40

Bridges
12, 12,

Today I woke up feeling well and with energy. I got to work and didnt over eat. but snacked several times during the day. Its hard to diet and its hard to diet at my work. I had my Body By Vi for breakfast, a mid morning snack of tuna and

avocado for lunch and a small piece of cake a co worker made, and salad and fruit for lunch. I did have a doughnut and some ice cream after lunch. I was craving a sweet snack and its also a bad thing working at a clinic where the drug reps bring us lots of snacks all day.

After work I went to the gym and was stopped by a guy named Terrance. He was interested in why I was wearing scrubs and what I did for a living. I explained that I am a nursing student and work for a clinic as a medical assistant. I told him I have been going to ACC and once I am finished with my pre and co reques I will transfer to Texas State for their BSN degree.

He told me he wants to be a pro football player and is interested in nursing as a back up plan if foot ball does not become a career. He said he has to wait for financial aid but will apply for ACCs nursing program.

At the gym there were not that many people and I started my workout. Mid way in my workout the gym became packed and no room to finish. Today seems to be leg day. I am thinking about going to the gym in the late evening again.

Squats
135lbs x 12
155lbs x 12
185lbs x 8
185lbs x 8

VBar
90lbs x 12
100lbs x 12
110lbs x 8
115lbs 8

Leg Extensions
120lbs  x 12
140lbs x 12
160lbs x 10
160lbs x 9

Machine Incline Press
90lbs x 12
140lbs x 12
160lbs x 6
180lbs x 5

Machine Wide Press
140lbs x 12
180lbs x 12
230lbs x 6
270lbs x 5

Machine Press
90lbs x 12
110lbs x 6
140lbs x 8
160lbs x 4

Cable Tricep Pulldowns
30lbs x 20
50lbs x 15
70lbs x 10
100lbs x 4

Reverse Cable Curl
20lbs x 12
12.5lbs x 12 better form!!!!
15lbs x 12
15lbs x 12

VBar
80lbs x 12
110lbs x 8
110lbs x 7
60lbs x 12

I was going to do dips and push ups but I could not keep up with the BF.

Today I woke up feeling out of place. I don’t know if it’s my depression bring its ugly face around, my strange dreams, my relationships with people, or I am finally about to hit a brick wall.

Hip Abduction
110lbs x 15
114.5lbs x 15
130lbs x 12
130lbs x 12

Lateral Raise
20lbs x 12
20lbs x 12
30lbs x 12
30lbs x 10

Walking Lunges
25lbs x 10
25lbs x 20
30lbs x 20
35lbs x 12
I struggled with my walk today and usually feel the pull in my inner thighs and gluts but not today. Not sure if I was suppose to use lighter weights or heavier.

Short Bar Pull Downs
50lbs x 12
70lbs x 12
90lbs x 9
110lbs x 5

Front Raises
15lbs x 20
15lbs x 20
20lbs x 12
20lbs x 12

Leg Press
450lbs x 10
450lbs x 10
470lbs x 10
500lbs x 10
I can not believe how weak I have become. My cardio has really made me neglect my muscles.

I am going to try and head out for a jog later tonight. I hope I have the strength to do this, clean, pack for my trip, and get ready for tomorrow.

I need to find some peace and go back to yoga class.

Today I started a strict food intake.
Breakfast was a few pieces of cantaloupe and two or three spoonfuls of cottage cheese. About two hours later I had it again as a snack.

Lunch was a salad with blue cheese, apple slices, raisins, and walnuts.

I had a good workout at the gym and I was happy it was not crowded with trolls.

I’m heading home to drink a protein drink, do some laundry, iron my scrubs for tomorrow, nap, and get up for a jog.

Low Rolls
60lbs x 20
60lbs x 20
40lbs x 35
40lbs x 40

Push Ups
25, 25, 25, 25

Dumbbell Flys
20lbs x 12
20lbs x 12
15lbs x 20
15lbs x 20

Bent Over Rolls
50lbs x 40
50lbs x 40
50lbs x 50
50lbs x 50

Lat Pull Downs
70lbs x 10
60lbs x 12
50lbs x 20
50lbs x 20

High Roll Pull Down
60lbs x 20
70lbs x 15
80lbs x 12
90lbs x 9