CanGals Daily Fitness Journal

[cangal]

Thanks Jen babe!

March 18th - chest and tris

Chest dips
3 sets of 8 - bw

Incline bench
45 x 15
65 x 12
65 x 12

Bench
100 x 6
100 x 6
100 x 6
100 x 6
85 x 6
85 x 6

Squeeze press /SS/ DB fly on incline
17.5 x 15 /SS/ 17.5 x 15
17.5 x 15 /SS/ 17.5 x 15
15 x 15 /SS/ 15 x 15

Medial cable cross /SS/ cable fly
20 x 15 /SS/ 20 x 15
30 x 15 /SS/ 30 x 15
30 x 15 /SS/ 30 x 15

Skull crusher pullovers
30 x 15
30 x 15
30 x 15

DB extensions
20 x 15
30 x 15
40 x 10

Reverse tri extensions /SS/ rope extensions
20 x 15 /SS/ 20 x 15
23 x 15 /SS/ 23 x 15
23 x 12 /SS/ 23 x 12

Threw in some hanging leg raises, weighted crunches and elevated crunches too

 

[dmk777]

Good lord chic!! Looking incredible in here awesome job!

 

[cangal]

Good lord chic!! Looking incredible in here awesome job!

Thanks babe!! You are helping me stay motivated for sure!!

 

[cangal]

March 19th - back

Chin ups
3 sets of negatives

Close grip pull downs
60 x 15
75 x 15
90 x 12
90 x 10

DB row
30 x 15 per arm
40 x 15 per arm
45 x 12 per arm

Foam rolling added in, my puppy has been sleeping on my back and my lower back and lower trap are pretty sore

Seated cable row
60 x 15
75 x 15
90 x 6, I started to lean so drop to 75 x 8
75 x 12

Deadlifts
95 x 15
115 x 15
135 x 15
I kept these light and did slow proper form to not set my back off more

Machine lat pull down
40 x 15
50 x 15
60 x 10

Some stretching at end

 

[Jen10]

Umm bad puppy! Lol....great numbers! Keep it up babe!!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[RADAR]

Good lord chic!! Looking incredible in here awesome job!

I agree, i may incorporate some of those exercises into my routine to throw things off, i want to get big as you.

 

[gogocherryrose]

wow!! your workouts look amazing!!!

 

[cangal]

I haven't had the chance to mention this yet, but last week my personal trainer left my gym. Since he was the only trainer who had a BBing background, the fitness manager is suggesting I change gyms so I can continue on with someone who is suitable. I didn't think the process would take this long, and I am still waiting to be linked up with a new trainer.

This week I had a few days off from work and I let myself be free of my diet. I have really been enjoying all the treats and yum yums, but tomorrow I will be back on track. I have noticed that I feel stronger in my workouts, but I am fairly bloated and have lost quite a bit of vasalarity in my arms and shoulders. On a positive, everything is feeling super full, and I measured my bicep to be a little over 12" inches today, which I was super happy with

 

[cangal]

March 20th - shoulders

DB press
20 x 25
30 x 15
35 x 10
30 x 15

Behind neck military press on smith machine
35 x 15
55 x 15
60 x 15

Machine lateral press
20 x 15
30 x 15
45 x 8
35 x 15

Laying rear delt row (face down on bench) /SS/ DB rear delt fly
15 x 15 / SS / 10 x 15
15 x 15 / SS / 10 x 15
15 x 15 / SS / 10 x 15

Front lateral raise /SS/ hammer lateral raise
10 x 15 /SS/ 10 x 15
10 x 15 /SS/ 10 x 15
15 x 6 /SS/ 15 x 6

Rear delt machine
60 x 6 inner
60 x 8 medial
60 x 10 outer
= 1 set

50 x 6 outer
50 x 8 medial
50 x 10 inner

35 x 20 outer

Hope everyone had a great day of training!!

 

[Jen10]

I haven't had the chance to mention this yet, but last week my personal trainer left my gym. Since he was the only trainer who had a BBing background, the fitness manager is suggesting I change gyms so I can continue on with someone who is suitable. I didn't think the process would take this long, and I am still waiting to be linked up with a new trainer.

This week I had a few days off from work and I let myself be free of my diet. I have really been enjoying all the treats and yum yums, but tomorrow I will be back on track. I have noticed that I feel stronger in my workouts, but I am fairly bloated and have lost quite a bit of vasalarity in my arms and shoulders. On a positive, everything is feeling super full, and I measured my bicep to be a little over 12" inches today, which I was super happy with

Nahhh you don't need a trainer you've got ef!!! Congrats on the bicep measurement!

Sent from my SAMSUNG-SGH-I777 using EliteFitness