Ok, new workout as of 7/27/09 (this is what i did the week of 7/27)
Goal, get to the gym 4 times per week-

Mon.- Lat Pulldowns 100 lbs 3 sets X 10
Rear Delt/Rhomboid 75 lbs 3 sets X 10
Barbell Bench Press 135 X 10, 155 X 10, 185 X 10, 205 X as many as I can until 10 (right now about 5).
Incline Dumbell Press 60lbs 3 sets of 10 (last set i can get about 8).
Pilates abs, Stretching, light hamstring work

Tues.- 20 min. cardio mix of bike/eliptical HIIT
Shoulder dumbbell press 35 lbs 3 sets X 10
Lat Raises 15lbs 3 sets of 10
Biceps 30s curls 3 sets X 10
Seated hammer curls 20 lbs 3 sets X 10
Abs on mat, stretch

Wed. Skull crushers 60 lbs 3 sets X 10/10
Tricep pushdowns, 110, 130, 150 3 sets X 10
Legs curls 55 lbs 3sets X 10
Leg extensions 55 lbs 3 sets X 10
back band work, abs machine

Thurs. off

Fri. 30 minutes of pilates/stretch
lat pulldowns 2 sets x 10 112.5
dumbbell bench 2 sets x 10 65 lbs
triceps single pulldowns 2 sets x 10 50 lbs.
biceps on lat pulldown 1 set x 10 112.5
bicep curls 1 set x 9 50 lbs preacher curl


If there is a day 5, do what i feel like that day.

Week of 8/3/09

30 min of cardio on recumbent bike. 10 min warmup, 20 HIIT
10 minutes eliptical. 40 min cardio!!!

Chest- bench press 135 x 10, 155 x 10, 185 x 10, 205 x 8 (ties my all time high from when i was 19!)
pec dec flies- 90 x 10, 105 x 10, 120 x 10? (i forget)
back lat pulldowns 100 x 10, 112.5 x 10, 125 x 4 + 100 x 5
intense stretching (bad back day.