Busy, Busy! Time to Catch Up! 7-27-2011

Hello All!

I have been busy! Trying to find a job and may be making some progress! I hope! I’ve put in many resume’s and one place I applied at ended up being a job placement service. I am working with them now in trying to find work. They sent me several tests to do and i did GREAT on the Microsoft &  Excel….The Excel shocked me as i’ve done so little with it! I didn’t do so great on data entry or typing but I haven’t ever done data entry and typing I had some issues with hitting a wrong button and having to restart, also i never learned proper typing, so i’ll have work to do on that! From what I understand they do have tutorials that can help me with my weaknesses. They are sending some more stuff for me to do and a video to watch & then we go from there!!

The possibility of being a temp is out of my comfort zone but i have to trust God on this and who knows maybe i’ll love it and thrive!?
If anything it’s the first honest lead on anything thus far. I haven’t had any interviews at all lately and it’s weird. I’ve never ever in my life had a tough time finding a job! Shoot I even applied at Sears out of desperation for doing merchandising but never even heard from them!  Weird!!
Me not working is causing some tough financial times in our family amongst other trials coming at us from out of the blue. We are really taking a hard hit and praying for provision continually as things have hit the insurmountable level. All we can do is what we have been and trust God!  Shoot Jim has even tried to sell his best guitar and nothing….It’s not like we aren’t trying! It doesn’t make a lot of sense, but i know there’s a purpose! It sure makes you thankful for the little things though!
Anyway enough of that!

Rehab Report!
Everything is coming along GREAT just in the past week and a half! I had consulted with a friend of mine and Jim’s who’s an athletic trainer for a university. I have followed his tweaks he gave me as well as doing foam rolling and am seeing GREAT a response from all of it! I was actually able to do full dead lifts from the floor instead of the rack, and am finally able to do supported calf raises on my bad foot. I still have pain in working this foot/toe but the fact remains that things are progressing!!

 

Training-

JULY 18th, 2011

Back/Bi’s
Had to work out alone this week as Jim was traveling.

Pull-Ups-Unassisted WG
7/6

Cable Lat PD
70 x 12
90 x 10
90 x 10

HS ISO Row
90 x 12
90 x 10
90 x  9

T-Bar Row
45 x 10
45 x 8
45 x 8

EZ Bar Curl
40 x 10
40 x 6
30 x 10
Bi’s were weak today!

Standing DB Curl-Alt/Sup.
15′s x 10
15′s x 9
12.5′s x 10

TUESDAY JULY 19th, 2011

Cardio~ 40 minutes-Precor Crossramp Elliptical

 

WEDNESDAY JULY 20th, 2011
Chest/Tri’s

HS ISO Incline Press
50 x 13
70 x 10
90 x 5
90 x 4

DB Flyes -Incline
20′s x 12-Wide
22.5 ‘s x 10 Wide It may be small but it’s a new PR! )
22.5′s x 10 Normal 

HS ISO WIDE Chest
50 x 12
70 x 12
90 x 12

Cable Rope PD
50 x 12
70 x 8 + 2 more as pause reps
60 x 10
Apparently not a good week for my arms, lol!

Close Grip Bench Press
45 x 10 x 3

Weighted Bench Dips
35 x 10
35 x 9
35 x 9

Roman Chair-Abs
12/10/10

Cardio~ 10 mins intense on AMT Trainer-That thing kills me…It rocks!!!

 

THURSDAY JULY 21st, 2011
Cardio~40 mins- I divided it up this way since I was bored and wanted to work my push off on my toe:

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  10 Minutes AMT Trainer/ 15 minutes treadmill @ varying inclines/15 minutes precor crossramp elliptical

FRIDAY JULY 22nd, 2011
DELTS
I realized at this session that I really need Jim with me to spot me so I can push harder!  Had to change it up since I didn’t have him.

DB Press
20′s x 15
20′s x 10
25′s x 10
25′s x 10

DB Side Raises
15′s x 10
15′s x 8
12,5′s x 10

Upright Rows
50 x 12
60 x 10
60 x 6

Rear Delt on Pec Dec
50 x 12
50 x 11
50 x 10

DB Front Raises
12.5′s x 10
12.5′s x 10
Fronts were spent, form wasn’t the best.

Roman Chair-Abs
10/10/10

Cardio~ 10 minutes precor elliptical

 

SUNDAY JULY 24th, 2011
LEGS

Power Squat Machine
50 x 12 back
50 x 12 front
50 x 12 back
50 x 12 front
Was more observant today as I slowed my tempo. I noticed my good leg is taking the majority of the workload. because of this I chose not to increase weight and we decided to get back to some unilateral work. This is a MUST at this point! 

Leg Press-Unilateral
75 x 12/12
75 x 12/12
75 x 12/12
I cannot even tell you how hard the right side is to crank out. The left is easy and I could go beyond those 12 reps with that leg but am really trying to bring my right back up to match.It was really grueling and painful to grind out, but a must as I rehab!

Leg Extensions-Unilateral
30 x 10/10
30 x 8/8
30 x 6/6
This has a cam that really makes the extensions tougher at the bottom! It’s very humbling but I know listening to my body & working smart will pay off as I rehab and regain strength on that side!

 

Glute Isolator
50 x 12/12
50 x 10/10
50 x 9/9
Blood sugar issues again! Grrr…..Jim got me a ABB Maxx Recovery & had me rest a bit- It eventually helped!

Stiff Leg Deads
Jim just wanted me to do the Oly bar just to stretch out well we were both in for quite the surprise!

45(bar) x 12
I was hitting my tops of my feet so he added weight…
95 x 12-still going strong so he replaced the 25′s with 45′s fully expecting to continue stiff legs-I missed that, that was the expectation so….ended up doing full deads off the floor.
135 x 8
135 x 8
135 x 5
We were both in shock, Him even more than me! No pain in my foot either!! I ended up more sore than i’ve been in forever and am still pretty sore today as I type this up!

 

Lying Leg Curl
10 x 6 lift off
10 x 6 lift off
Was too fried, so Jim had me stop.

 

MONDAY JULY 25th, 2011
Cardio~ 25 minutes elliptical/15 recumbent bike
Had to get it in before legs got too sore!!

 

Workouts and Rehab Updates! 7-18-2011

Rehab Update-

Okay,after working on my rehab for about a month. I really was worrying and unsure about everything. I still have a lot of pain when doing the calf raises and can only do them with both feet. I can barely get my heel off the ground trying to do it only on the bad foot, but not with total weight bearing. I still get sharp pains in my toe after working it and doing cardio, as well as still not being able to walk down the stairs “normal” meaning still just going with the good foot leading as I can’t push off with the bad foot and the ankle is still VERY weak and painful. My foot is still turning pinkish purple except when I have it up.  I finally decided to contact a friend of mine and Jim’s who had offered his expertise up should I need it! He’s an athletic trainer and a highly regarded one at that. This guy is seriously smart! Anyway he’s so kind he was going to let me call him during his vacation, but I couldn’t do that, so waited until he got home and had a moment. He was so great to take time out of his busy schedule to call and answer my questions and give me tips to improve what I was doing as well as new stuff that I needed to be doing.
One of the main things is explaining to me that much of what i’m feeling is all a normal side effect of being immobilized for so long and to allow at least the 15 weeks I spent with the injury for the healing time. He also explained to me about a thing called adhesions that form along the muscles during that amount of immobilization and that I need to do the foam rolling for those and that I’ll feel the “hot spots” where those adhesions are. he also explained the “right” way of doing it where you pump the foot as you hit those spots.  I looked up some vids as he suggested and  incorporated that as well as a few other things he suggested.
The first experience with the foam roller KILLED SO BAD!!! He warned me and he wasn’t kidding!! I have the hot spots all the way up the calf from my ankle up and one in particular was SO bad, i about collapsed when I hit it!  This was last night. I went to roll today and it felt even worse, so, he advised me a bit further and said if that’s the case ease up and wait 24 hours, so that i’ll do then.
Anyway, I wrote down everything he said, and am putting it all into action and feel SO much better having clarity, some suggestions that will work better and a general time frame and just knowing i’m normal and actually doing quite well with what I AM able to do at this point!  Apparently the big toe takes 75% of the bodyweight in propelling you forward, so it’s really the one toe you DON’T want to break and especially to the degree that I did! No joke!! LOL!!! Seriously People, pay attention when handling weights and what have you because this has been and still is no joke and definitely no walk in the park.
The atrophy I have as well is quite crazy!

Workout Logs-

Tuesday July 12th, 2011

Pull-Ups- Unassisted-WG
8
7 + 3 assisted with a final hold with slow negative 

 

WG BB Row
85 x 12
95 x 6
95 x 6
75 x 12

I truly HATE BB Rows, I have no idea why, but Jim says I need to do them, so I do! I’m sure i’ll be happy he makes me!

Underhand BB Row- NG
75 x 10 x 3

EZ Bar Curls
40 x 8
40 x 8 + 2 cheater reps
50 x 6- All Negatives and at top

Seated Incline DB Curls
12.5′s x 10
12.5′s x 10
12.5′s x 7 + 2 assisted- Bi’s would not go any more- TOTAL failure- made me giggle!! )

Short workout, we were done in 45 mins and then rushed a trophy to a friend who left it behind at the Norfolk show.

Thursday July 14th, 2011

 Seated BB Military Presses
45 x 15
65 x 10
75 x 4-TOO heavy, so dropped to 55 x 10 more
65 x 8

 

BB UR Rows
45 x 15
55 x 10
Did side raises with 10lbs plates in between these 2 sets
55 x 9
45 x 13

 

Rear Delt on Pec Dec
50 x 12
50 x 10
50 x 8

 

After those Jim had me do these holds with 45lb weight plates to help stretch out- That was torture! I had to grasp them by their openings and hold out to sides as far as i could which wasn’t much and keep the shoulders back, then let them hang at my sides . Yowzers! 

DB Side Raises-Hold for 1 count @ Top
12.5′s x 12
12.5′s x 11
15′s x 12-last 3 reps assisted by Jim
15′s x 6 + 3 more assisted

We will be starting with 15′s next time.

Hammer Strength ISO Front Military Press
40 x 6
30 x 9
30 x 6
Epic fail! I was so fried from delts, i could not really push these very well.

HS Incline Chest
50 x 6
50 x 4
50 x 4

UGH! I can normally push 90lbs but this killed me because my delts were that fried. We won’t be doing this combination again.

Pec-Dec
40 x 10 x 3
It took all i had to grind those out, but i did it!

 

Saturday July 16th, 2011

Hack Squat
BW x 12
BW x 12
20 x 12

 

Icarian Power Squat Machine
BW x 12 back
20 x 12 front
50 x 10 or 12 Back
50 x 12 front

This is a new piece of equipment out gym just got that week and I LOVE it!!!! There was NO pressure on my bad toe/foot/ankle and i could really squat and felt those legs like never before!! 

Icarian Glute/Ham Isolator
40 x 12/12
40 x 12/12
50 x 12/12
Another brand new piece of equipment @ the new gym! This REALLY KILLED my hams and glutes nicely!!  I had shorts on, so Jim watched what what going on and liked what he saw, so we’ll be keeping this in for now!

Lying Leg Curls
10 x 12 w/ thigh lift off & squeeze @ top
20 x 12 same as above
20 x  7 or 8 No lift off-fried!

Staimill-
15 mins
Elliptical-
15 mins

 

 

Realization 7-15-2011

Today is going to be a little different post! I have some workout logs I’ll post tomorrow, but I realized I have had opportunities to share from my heart on Facebook and these are things that really belong in my blog! God is doing a LOT in my heart & Jim and I go through this crazy thing called life.
I’m going to share a post I made on FB, with comments as well….
Tonia Goodman

REALLY great Bible Study tonight!!! Great content that i’m STILL meditating on and great discussion!!! Ah it was just a much needed time today!! Feeling strengthened and refreshed!!

From Anon-just brilliant… “what was it about.. new or old testament.”

From Anon 2-”Hey Tonia, I hope it wasn’t the same ole religious stuff that’s been regurgitated over and over again???”

Tonia Goodman

Hey guys! It’s a study by Beth Moore, Kay Arthur & Priscilla Shirer about going deeper with God. Last night was all about How God is able and we need the foundation established in that we believe Him. It’s about how God is able to do exceedingly, abundantly beyond all we can ask or even think. It addressed a struggle I had and confirmed what truth God had spoken to my heart and that is God IS able, it’s who He is, but I had raised the question in my own trial and it was brought up again that a woman was so upset because she knows God is able but He won’t. Priscilla talked bout the fact that God is able but sovereign and if He is not answering how we think, we HAVE to trust He is working out something even better in our lives.

When you think about it, we are here for His purpose. We aren’t alone and He always knows what is best.

She said think of the biggest miracle you can think of for your situation right now, and know God can go beyond, beyond.
The focus has been on Ephesians 3:20-21. Now is the time to turn…& how whatever our trouble is that is taking all our energy and focus, we are to make a deliberate decision to turn away 180* from focusing on it and turn our focus to God. We are not to wait for the abundant life for another season but to live the abundant life now, where we are. Paul did when he wrote this. He was in prison and yet he was able to worship God through it. Basically God doesn’t ask us to do what He has not equipped us to do.
She talked about how we have the Holy Spirit dwelling in us and how we have access to the power of God, yet many of us never access the full potential of the power available to us because we don’t believe or are afraid.

She gave a comparison of her whole family getting together for a reunion trip in New York and they were all @ dinner and her brother who’s a big football player sized guy, just ordered an appetizer for the 2nd night in a row and Priscilla leaned over to ask if he was feeling alright because it was so unusual to see him eating so little. he told her how he has a family of 5 and these dinners are kind of pricey so he’s been ordering a little appetizer then grabbing a hot fog off a cart outside. She asked him, Hadn’t he gotten the e-mail? He answered he didn’t. Priscilla told him, the e-mail stated that their parents were covering everyone’s dinners each night. He was like , “What!!???, I;ve been starving for 2 days!” Then he immediately called the waiter over and ordered the biggest steak on the menu. Priscilla likened it to our prayers, Once we know the menu, it completely changes how we order, just like it changes how we talk to God and what we know we can expect from Him.

This does not mean we pray out of selfish ambition nor do we get everything we want, but it dramatically changes out prayer life and we can see amazing things happen and prayers answered.

She also went over the whole way we put everything we know about God into a box and then slap a lid on it, but God cannot be contained in a box, He wants to build skyscrapers, so to speak. That is something God has spoken to me for a LONG time and honestly I’ve been judged for it. It’s quite sad but i have seen God do AMAZING things because of my decision to follow Him and not people! I could go on & on…. Oops, just looked up, already have!! LOL!!

My Brother-

well God has worked a lot of HUGE blessings in my life. I’m not always a great person but i must be somewhat obedient to him because he has taken good care of me and continues to do so. I don’t try to be fake or front who i am and I think that …See More

My Brother-” U can say u forgive someone then bring it back up tomorrow. that’s not from the heart. forgiveness is something you have to completely surrender to and rid all your emotions. Remember…you cant fool God. Once we ask for forgiveness…its taken care of and nailed to the cross. Therefore there’s no need to revisit shame or whatever. let it go because that’s what He did.”

Here is a blog post I read a little bit ago…It’s so awesome, so thought I’d share……….

http://blog.lproof.org/

Have a great weekend!!! I’ve been a bit mopey & grumpy today, but am kissing those grumpies good-bye!! The sun is shining, I’m alive and growing in my faith, my hubby is grilling chicken and my shoulders are getting very sore from the hurtin’  Jim put on them yesterday!! ) Great start to the weekend , if you ask me!!

Latest Training 7-12-11

Latest Training

I just cannot seem to stay caught up!

Wednesday July 6th, 2011
Back/Bi’s

Pull-Ups-Unassisted-WG
6
7- last rep assited by my hubby + 2 slow negatives

Since i was hanging there, I did a set of hanging leg raises- I think i got 10 before my abs gave out, lol! Been a while for those!

Wide Grip BB Rows
85 x 10 x 3

T- Bar Rows
45 x 10 x 3

Reverse/Narrow Grip BB Rows
65 x 10 x 3

Ez Bar Curls
40 x 6 w/ hold & slow neg of last rep
40 x 9 + 1 assisted w/ 2 partial reps @ top with holds and slow negatives-almost barfed here!!! 
40 x all same as above + 3 partial top reps after and with hold and VERY slow final negative- REALLY thought I was gonna barf now-grabbed a peppermint Altoid, LOL! 

Alternating/Sup. DB Curls Seated on Incline Bench
12.5′s x 11
12.5′s x 8
12.5′s x 6 + 4 partials @ top
Wanted to kill by husband at this point, LOL! Really, though I enjoyed the pain! 

Cardio
30 mins moderate paced on Elliptical

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Friday July 8th, 2011
Legs

Hack Squat
20 x 15
20 x 10
20 x 12
I’m pretty certain our hack itself weighs about 80lbs. Someone suggested it might, and I think it may be the case. I cannot even hold the thing to lower the releases on my own, which I had NEVER experienced!

Seated Leg Press
165 x 15
165 x 12
165 x 11-immediately dropped to 135 and blasted out 5 more- thought i’d get more before burnout, but that was it, LOL!! Kind of cracked me up!

Lying Leg Curl
20 x 12- toe point at top
20 x 10- “
20 x 8- this time with thigh lift off at top- This felt so amazing on the degree of contraction I got, we have decided we will stick with this method for a time!

Standing Cable Ham Curl-unilateral
40 x 12 R
40 x 10 R assisted by hubby last 2-3 reps
40 x  9 R assisted on last 3 reps
Remember my right leg is MUCH weaker due to non-use from injury
40 x 12 L
40 x 10 L
40 x  8 L
These were MUCH easier, of course!

Kind of a shorter leg session as we went later than normal, but it killed. I’m STILL sore today!

Saturday my husband and I went to a small bodybuilding show in Norfolk Nebraska and I had an absolute blast!!My husband emcee’d and I did my second round of test judging and passed so i’m now officially an NANBF judge!! I’m super excited!
I am also even more motivated, something about seeing everyone on stage just gets me pumped to be there again come spring! I have basicly started a pre-comp diet with a little less strictness on foods, but following macros and avoiding junk. I’ll allow a cheat meal each week or two, and have begun morning cardio on an empty stomach. I HAVE to get 10 pounds off. I plan on that as an initial goal besides getting my foot and ankle back to normal. I then want to maintain at about 103lbs to stay tight so when i actually get to start comp prep again, it will be much less painful.
I’m very motivated right now!

 

More later. I’m waiting for the carpet cleaners to come re-stretch the basement carpet, then clean it after it finally dried out after some slight flooding down there a week or so ago!

I’m planning to hit the gym later this evening when my hubby is home. Back & bi’s are on the agenda! )

Catching Up on Workout Logs- 7/6/2011

A lot has been going on, so I’m a bit behind here.

The first awesome bit of news, that most of my Facebook friends are now aware of, is that My husband & I found a new gym!!! I cannot even put into words how excited we are and how awesome this place is!! It’s a further drive for us, which we were concerned about, but after we saw the place and actually trained there, it was obvious it’d be worth it!! It’s a brand new gym, owned by an old aquaintance of our from back when Gold’s here was still cool. He & his brother own it and obviously know what us serious trainers like!! I’ll try & get some pics to post but he really has put in great quality of equipment. It’s like a whole new playground for me and it’s hard to leave! Besides the awesome equipment, the atmosphere is great! Lots’ of serious lifters and females ones as well! I cannot tell you, how nice it is not having all these women giving me disgusted looks all the time, or looking at what muscle I have on my arms, like they wanna puke! It’s just rocks!!
This gym isn’t a social club either, but yet everyone is friendly and will say “Hi!” We have run into old gym friends as well, which has been great and for all the awesomeness this place has to offer, it’s a third of the cost of what we’ve been paying at our old gym.  I got to where i hated going to the old place and we definitely can’t afford it anymore because of my lay off, so this place is a dream!!!

One of my favorite things, that I asked them about was if they have those big tractor tires that I can work on flipping and they do!!!! They have different weights of tires, one being over 400lbs. The guy who showed us where they were said I won’t be able to do that one as he can’t even do it…Ummmm…Game on!!! It’s my goal, I WILL do it. He lit a fire under my backside!! Hee,hee!!!
Now all I need is my foot to be completely rehabbed…..so on that note………
Rehab is SLOW, I’m shocked my how slow it is. I don’t know why it is, as i’m doing the work, but it is! God is obviously teaching me patience! Anyway, I have gotten quite strong with my original exercises, so have started on the toughest round and that is getting on my toes/ball of foot… calf raises. OUCH!!! Those freaking KILL!!! I am fortunate to have a high pain tolerance and to know the pain is normal, so I push through and embrace the pain.

Right now I just do 3 sets of ten calf raises on the floor with both feet at the same time, holding onto my crutches or the couch. It’s 3 sets of 10 changing toe position. The pain ends up taking a back seat to the sensation of my calves actually getting some work again!!! Oh my word, is the fatigue ever killer! Amazing how quickly the muscles weaken!
Once this becomes pain free, I begin working on just doing a calf raise with the bad foot….I really cannot wait to get there!!

I am making progress in my training as well, which i’ll point out as I share my workouts.

Monday June 27th, 2011-First Session in the NEW gym!!!!
Back/Bi’s/Rear Delts

Pull-Ups-WG
5-semi assisted
5-semi assisted
I have to be honest and say this hurt my ego! LOL! I was doing 10-12 unassisted prior to my injury. I didn’t do them throughout because the boot was too cumbersome, so now i’m starting over. It also doesn’t help, that i gained a few pounds either! Game on! Time to get my numbers/strength back on these!!

Cable Lat Pull-Down
60 x 12
80 x 10
100 x 6-barely, last one was not low enough

One Arm DB Row
37.5 x 12
40 x 10
40 x  9

DB Pullover
25 x 12
25 x 10 x 2

EB Curls
30 x 10
40 x 8-last rep assisted
40 x 7-last 2 reps assited
We are really trying to move me past a plateu on biceps

DB Concentration Curls on Preacher Bench
17.5 x 10
17.5 x 8 x 2

T-Bar Row
45 x 10-Back was really fatigued, so wasn’t getting a great squeeze, so dropped weight-I only did this one because I LOVE doing them & the new gym has the bench for it!!! I was stoked! I usually did them with the BB on the floor,with the end crammed in a corner & hooking a V handle under it-works well but a LOT of work!
35 x 10
35 x 8

Face-Pulls-Cable/Rope
60 x 12
70 x 12
80 x 12
Starting with 80 next time!

Knee-Ups
Hubby had me change my technique & it KILLED!!! LOVED it!!
12/10/10

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Thursday June 30th, 2011
Legs

Hack Squat-
First time since my injury-This was a new machine too(Magnum brand), & even with strength loss it felt much heavier than the one at our prior gym. It’s a stout piece of  equipment & I LOVE it!
BW x 12-was having some pain in my bad foot, and playing with foot position a bit.
BW x 12-Still testing my foot
20  x 12-Okay confidence in foot boosted, although somewhat painful, and ankle is weak still
20 x 10
Whoohooo!!! That felt great, even if I ended up a bit sore right after(foot)

Seated Leg Press
This is by Star Trac and I like it MUCH better than the one @ the old gym
I also am now able to keep my entire foot on the plate instead of hanging the toes off!! PROGRESS Baby!!!! )
150 x 15-Both feet-all sets
150 x 15-shocked to find those were easy!
165 x 12
165 x 10
Did these shoulder width apart with toes turned out

Leg Extension
75 x 10-Ouch, this machine has a different movement, so had to drop weight as it kicked my butt!
60 x 6-forced neg.last rep
60 x 8-forced neg. last 2 reps! OUCH!!

Lying Ham Curl
I have always been weak on these….hate them, but hubby say’s I must do them! LOL!
20 x 8
20 x ?
20 x ? I was just trying to survive! LOL! He had me point my toes as I went up and that always kills me! He also had to assist me a LOT on my final rep!

Cable Standing Ham Curl/Glute Kick back SS
30 x 12/12
30 x 10/10
30 x 12/10
30 x 12/10
Okay every set after the 1st one was an exercise in determination! I was feeling SO done, so zapped and was having to dig deep to make myself keep going & to focus on keeping my form. My blood sugar had also been dropping badly since the lying curls, so fortunately this gym sells stuff & I was able to get an ABB Mass Recovery, sipped some of that and recover a bit!

I then decided I felt well enough once the Mass Recovery Drink kicked in, and hit some HIIT cardio on the Precor Crossramp Elliptical, which i was DYING to try! I LOVE that thing!! I was only going to do moderate, but had so much fun, I ended up doing HIIT!
I was a sweaty mess! :0)

Sunday July 3rd, 2011
Chest/Tri’s

BB Military Press
55 x 15
65 x 10
65 x  7

DB Side Raises
12.5 x 10 x 3

Smith machine UR Rows-Fast pace
55 x 20-WAY easy!
75 x 12
75 x 10
65 x 15-for burn out

Arnold Presses
20′s x 10
20′s x 8-barely on the last rep-really pushed that one out!
20′s x 6-last rep assisted

Rear Delt on Incline Bench
15′s x 10 x 3–Those were SO tough,but I made it!

Cable Rope PD
50 x 12
50 x 10
50 x 11

Close Grip BB bench
45(bar) x 12
45 x 12
50 x 10

 

EZ Bar Curl
He had me do these just to kind of stretch out after the tri work
40 x 9