Lacys journal

[Lacy]

Mon NIght:20 mins elliptical

Tue 5 am:cardio 22 mins

Tue eve:flat dumbell bench press:
30's x12
35's x12
40's x8x2
Incline dumbell bench:
35's x3x8
Seated military dumbell press:
25's x3x12


Bicep curls dumbell:
25's x8 x3
Bicep cable curls:
45x3x6 reps
tricep rope pushdowns:
75x3x12

tricep extensions on a machine:
130x3x15

Just kinda screwed around wen't into the gym with no gameplan as what I wanted to do.Been a long time since I have benched much less benched with dumbells

[Puddles]

Originally Posted by Lacy

Just kinda screwed around wen't into the gym with no gameplan as what I wanted to do.

Sometimes you just gotta go in and enjoy yourself like that. Let the rebellious spirit free!

[skeer126]

Originally Posted by Lacy

eat shit booger!my back was all pumped up so I stopped.......................................boog er booger booger

yea lacy get him..but on a more serious note,.........booga wooga wooga!!

[Lacy]

Sat4/1: 30 mins cardio

Sun 4/2: Deadlift 2 sets 135 x10

225x5
225x5 back just isnt ready for me to go any heavier

duckwalk 100 pounds for 80 ft one turn no stopping
150 pounds for 80 no stopping one turn
200 pounds for 40 feet stopped at 20 and turned
log cleaned 125 twice my arms are fried I cant press it

yoke press 75x 10 singles

the yoke press is new to me.It is an overhead press but the weight swings so as you are pressing you are also stabilizing 75 pounds was very light but a good weight for me to get used to it.

After all this I drove to the gym and did 25 minutes cardio

Originally Posted by skeer126

yea lacy get him..but on a more serious note,.........booga wooga wooga!!

you two are not quite right

Originally Posted by Lacy

Sat4/1: 30 mins cardio

Sun 4/2: Deadlift 2 sets 135 x10

225x5
225x5 back just isnt ready for me to go any heavier

duckwalk 100 pounds for 80 ft one turn no stopping
150 pounds for 80 no stopping one turn
200 pounds for 40 feet stopped at 20 and turned
log cleaned 125 twice my arms are fried I cant press it

yoke press 75x 10 singles

the yoke press is new to me.It is an overhead press but the weight swings so as you are pressing you are also stabilizing 75 pounds was very light but a good weight for me to get used to it.

After all this I drove to the gym and did 25 minutes cardio

sounds like a damn fine workout

[Lacy]

25 mins cardio

[Lacy]

20 mins cardio

skwats:
115x3 sets 5 reps
135x2 sets 5 reps
165x2 sets 5 reps
135x 12 reps

Leg extensions
115x8
130x2 sets x8
145x 2 sets x 8

leg curls
145 x3 sets 8 reps each

15 more minutes cardio

[Lacy]

20 mins elliptical

seated military press
30'sx8 x1
40's x8x3

upright rows 50x20
60x12
70x8x2
forward raise with dumbells
15x12x3
lat raises 50x20
65x12x3

behind the neck press(something new to me)
65x8x4
my form to explode the bar up is better and more powerful behind my neck than it is from the front

[Lacy]

35 mins elliptical