SUNDAY workin it

Go shorty, its ya birfday, gonna work it like its ya birfday Get well EARL!!! Stability Ball Back Extension: Set 1: 19 reps | Set 2: 19 reps | Set 3: 19 reps Seated Cable Row - wide grip: Set 1: 12 reps @ 95.0 lbs | Set 2: 10 reps @ 105.0 lbs Plie Squat - dumbbell: Set 1: 12 reps @ 40.0 lbs | Set 2: 12 reps @ 40.0 lbs OUCH!!!!! Hamstring Curls - seated: Set 1: 12 reps @ 50.0 lbs | Set 2: 12 reps @ 50.0 lbs Dumbbell Hammer Curl - standing: Set 1: 12 reps @ 30.0 lbs | Set 2: 10 reps @ 35.0 lbs Alternate Heel Touches: Set 1: 95 reps | Set 2: 95 reps | Set 3: 75 reps Lying Bent Leg Raises: Set 1: 42 reps | Set 2: 42 reps Bent Leg Crunches: Set 1: 95 reps | Set 2: 95 reps | Set 3: 75 reps Mike

Hey hey hey!! Yo Shorty up in da house! I'm feeling better, Earl is so so...poor guy. I just hate it when he's sick! I had a really condensed HEAVY workout since I didn't get to do my heavy benching Saturday, I combined my heavy squat and heavy bench. Talk about wiped out. I didn't do a ton of exercises, but the one's I did whooped me! Here goes! Max squat day 45# x6 x 4 95# x 5 115# x 5 135# x 5 145# x 2 I wanted to do more, but the knees said no, I gotta be careful with them...I am getting old you know! Quarter squat lockouts 205# x 1 225# x 1 255# x 1 Heavy bench 45# x 10 x 12 65# x 2 85# x 2 95# x 1 105# x 1 115# x miss This is my sticking point right now for some reason I need to work on this. I think it's more mental than anything...but I am really working hard to push past it. Lat pull downs for upper back 60# x 6 70# x 6 80# x 6 That's it. I worked every muscle group in my body. Stressed and broke them down, so hopefully this will get me some bigger gains next weekend. I am really watching my knees, they sound like rice krispies and have been really sore lately. YIKES! Have a good week gang! The weather has been just BEAUTIFUL here! Thanks for sending the sunshine Mike!

You two just wet my appetite and make me even hungrier to get back to the gym! Sitting around sucks! But necessary right now. I will find out soon..... It will be taken care of! My God is good to me! Tammy

AMEN!! I know, but remember, good things come to those who "weight" Hang in there. I will work out for you tonight! You will probably go flyin' right by me one of these days with your workouts! Keep us posted.....