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Billie's YOU CAN DO IT!! journal


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Posted by: b_reed23

I am a 26 year old female, trying to lose a little weight and gain some muscle. I really wish I would have found this website about a month sooner, it would have been a great motivator for me! I have been doing well so far, so maybe this will be an extra "kick" I will start posting workout/meals on Monday 2/7, but here is how it all started...I have lifted weights and worked out on and off for 5 years now, and as of January 1st said...c'mon, what the hell are you waiting for?? This is the most motivated I have been in my whole life, and just thinking about getting into the gym gives me goosebumps!!!
January 1st Stats:

5'0
144lbs
chest: 38"
arms: 11.5"
waist: 32"
hips: 38.5"
Thigh: 23.5"
Calves: 14.5"

Okay...not a total fatty, but definetly not happy with myself....after 4 weeks this is how it is shaping up for Feb 1st...

5'0 okay...I only WISH I could gain there...
139lbs
chest: 37.5"
arms: 12"
waist: 30.75"
hips: 35.5" (holy hell!!!!!)
thigh: 23"
calves: 15"

I never dreamed that I would do this well, and am so excited to find out what the measurements will be on March 1st!!! I would like to post pics...but I am still too embarrassed about my body...maybe one day ...
I would love to hear from everyone...I will start posting everything monday

BILLIE


Posted by: bulletproof1

its about time someone else from tennessee shows up on here. welcome


Posted by: Pylon

There's no time like the present to get started. Get some pics, even if you don't post them. You'll want to be able to compare later.

Good luck!


Posted by: simbh

Quote:
Originally Posted by b_reed23

5'0 okay...I only WISH I could gain there...
Good luck , you are already off to a good start 5'0 is just a nice height for a girl if you asked me .

Anyways , keep it up , and I'm sure you'll like it here


Posted by: Cold Iron

Good luck with your journal. You'll love it here.


Posted by: ericnb_98

Sounds like your off to a great start, keep it up


Posted by: gwcaton

Welcome to IM and good luck Looks like you are off to a good start !


Posted by: crazy_enough

Great to have you here! Welcome aboard!


Posted by: b_reed23

Well, I will start posting everything tomorrow, but I realize I may have bad timing, on Feb 17th I have to have minor surgery, and doc says no heavy lifting for 7-9 days, so I guess I will try to concentrate on cardio that week if I'm not in too much pain so I guess my journal may suck for a week or so...lol...but you will get a good idea from this weeks posts how my workouts/meals go...thanks a lot for the encouragement guys! BILLIE


Posted by: b_reed23

5 minute warm up on treadmill
I superset back/chest:

Dumbell benchpress: 20lbx15, 25lbx15, 25lbx10
Wide grip machine rows: 25lbx15, 35lbx12, 40lbx10
Dumbell flys: 10lbx15, 15lbx15, 20lbx10
Wide lat pull down: 55lbx15, 65lbx15, 75lbx10
Incline Barbell Benchpress: 45lbx15, 55lbx10, 60lbx8
Close grip machine rows: 50lbx15, 60lbx15, 70lbx15
3 sets hyperextentions
abs
40 minutes stationary bike

I think that next time I can up my weight on the close grip rows, I can do too many reps on my last set, other than that, everything looks right on target, any help would be great!! I will post my diet after I get out of work tonight...thanks for all the support guys!! BILLIE


Posted by: b_reed23

liquid muscle
designer protein
apple
1 cup melon
1 egg
liquid muscle
1 cup green beans
7 oz boneless skinless chicken breast
green tea
2/3 cup mixed veggies
5 oz chicken
1/2 tbsp honey
1/2 kidney beans
cheddar crackers
yogurt
chicken sandwich on whole wheat
granola bar

total...1500 calories/ about 150 grams protein

whoa...way too much protein, I need to be sure to watch that tomorrow!!

Thanks for all the encouragement!! BILIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
5 minute warm up on treadmill
I superset back/chest:

Dumbell benchpress: 20lbx15, 25lbx15, 25lbx10
Wide grip machine rows: 25lbx15, 35lbx12, 40lbx10
Dumbell flys: 10lbx15, 15lbx15, 20lbx10
Wide lat pull down: 55lbx15, 65lbx15, 75lbx10
Incline Barbell Benchpress: 45lbx15, 55lbx10, 60lbx8
Close grip machine rows: 50lbx15, 60lbx15, 70lbx15
3 sets hyperextentions
abs
40 minutes stationary bike

I think that next time I can up my weight on the close grip rows, I can do too many reps on my last set, other than that, everything looks right on target, any help would be great!! I will post my diet after I get out of work tonight...thanks for all the support guys!! BILLIE
Hi Billie ,

Looks like a good wo, only comment i would have is maybe change one of your machine rows for a bent row , BB or Db. Then you will be pulling from a vertical angle, a horizontal angle and bent over .

Too much protein , better a little more than you need than too little .


Posted by: b_reed23

hi!! thanks for the info! Usually I try to mix up my routine a little bit, last week I did db rows, so I thought I would use the machine this time...the wide grip rows arent really a machine...I don't know how to describe it...it uses free weights, and then you lean on a pad at an angle and use it.

as far as the protein, I guess your right, whatever my body doesn't use it will get rid of.... EW!!! BILLIE


Posted by: b_reed23

Cardio day! 60 minutes eliptical machine

diet:
Protein shake
liquid muscle
yogurt
apple
4oz salmon
1 cup kidney beans
whole wheat crackers and cheese
Granola bar
6oz. chicken
1 cup green beans
Popcorn
Protein bar
cheerios
soy milk
mixed nuts

about 1700 calories, and 142 grams protein

Not too bad...not great, but not too bad! BILLIE


Posted by: gwcaton

Billie,

How many days a week do you lift ? do cardio ?


Posted by: b_reed23

hey! I lift weights 3 days a week, and I do cardio about 4-5, on the days that lift, I do only 20-30 minutes after weights, on the days that don't lift I try to do 45 minutes or more thanks for visiting my journal!! BILLIE


Posted by: b_reed23

Today is arms!! I superset these also:
5 minute warm up on treadmill

hammer curls: 10lbx15, 15lbx15, 15lbx15 (damn why dont' they make a 17lb dumbell??? lol...)

Dumbell skullcrushers: 20lbx15, 25lbx15, 30lbx12 I think I can increase my weight on these now

EZ Curls: 25lbx15, 30lbx15, 35lbx12
Kickbacks: 10lbx15, 10lbx15, 12lb-12
Dumbell curls: 10lbx15, 12lbx12, 12lbx12
one arm dumbell frenchpress: 10lbx12, 10lbx10, 12lbx8
20 Minutes on Stationary Bike
I will post diet later on after work!! BILLIE


Posted by: gwcaton

Billie,

Not familiar with liquid muscle , what is it ?


Posted by: greekblondechic

Hello!! You are doing great so far, keep it up!!!


Posted by: b_reed23

liquid muscle
protein shake
yogurt
liquid muscle
sweet potato
green beans
chicken
crackers
chicken
sweet potato
granola bar
protein bar
mixed nuts
cheerios
soy milk

Calories: 1650, protein: 139

yay! BILLIE

Liquid muscle is a new product put out by PBL, it is suppose to help keep you hydrated, and it also has some amino acids in it. I have been taking it about a month, but I think when it runs out I am going to order some Amino Acids by Twinlab, they seem to have more Aminos than what I am taking.

Take care all, and thanks greek chick!!!


Posted by: b_reed23

Cardio day!
Jump roping
60 minutes eliptical machine

Protein shake
liquid muscle
4 oz chicken
1 cup green beans
crackers and peanut butter
sweet potato
4 oz perch (fish)
Mixed nuts
3/4 cup mixed veggies
granola bar
protein bar
lucky charms (oops!)
Soy milk

calories: 1550, protein: 115

Okay, so I boo-bood on the lucky charms, but damn, were they worth it!!!!

I'll be back tomorrow!! BILLIE


Posted by: gwcaton

Lucky Charms !!!

have a nice weekend


Posted by: b_reed23

(first I would like to add that I did abs on Thursday I did abs...forgot to write it down)

Friday...LEGS!! (THE BOOTY IS GONNA HURT TOMORROW!!)
and shoulders

Lunges, 10lbx20, 10lbx20, 12lbx20 (I go really deep on these)
Wide stance leg press: 90lbx15, 110lbx25, 120lbx15
Calf Raises: 40lbx12, 45lbx12, 45lbx12
Leg Extentions: 30lbx15, 40lbx15, 50lbx12
Leg curls: 30lbx15, 40lbx12, 50lbx8
I try to stay light on my legs, because if I lift heavy, they explode!

DB military press: 15lbx15, 20lbx10, 20lbx10
Lateral Cable raise (single arm) 15x10, 15x10, 15x8
upright cable rows: 30lbx15, 40lbx15, 50lbx12

10 minutes on the stairstepper
20 minutes on the stationary bike


thanks!!!BILLIE


Posted by: Egoatdoor

Hi Billie. I've been reading your Journal the last couple of days. I think you are doing everything right with your workouts, cardio and nutrition. Do not be too concerned if some days you are "over" on protein. As someone else said, its better to be over than under and I am sure there will come some days down the road where you are going to be short for whatever reason, so it will even out somewhat in the long run. And do not be afraid to have those Lucky Charms every once in a while. You deserve an occasional treat for being so good with the training and diet the other 99% of the time.

You made some incredible improvements in those measurements in such a short period of time.

Oh, and I can relate to your frustration about the gym not having 17 lb dumbbells. One of my prior gyms three years ago had 2 1/2 pound increments all the way up to 40 and it made increasing the weights so much easier. But no such luck on the current place.


Posted by: b_reed23

You guys have no idea how good it makes me feel to hear I'm doing a good job, especially from those of you who know just how hard it is to squeeze in workouts, or take the extra time out of our day to cook up our food, you are all great!!!

Egoatdoor...GOD, it would be great if my gym had 2 1/2 pound increments!!! That would make things so convenient, as it is they only have one set of each dumbells, so if someone else is using them, I either have to stay with the lower weight, or try for the higher one...it doesn't happen often, but it's still aggravating! Thanks for allowing me some lucky charms occassionally!!lmao...

Protein shake
liquid muscle
Powerade
Chicken stirfry
2 drumsticks
Pinapple
liquid muscle
1 can chunk chicken
1 hard boiled egg
protein bar
1/4 cup scrambled eggs
3 peices lean bacon
popcorn

I was SO craving eggs today
Calories: 1640, Protein: 148

Thanks! BILLIE


Posted by: b_reed23

Just so everyone knows, this weeks workouts will be kinda cramped together, I have surgery on Thursday, and I know for sure that I wont lift thurs or fri, I will possibly be able to start again, light, on Monday.

Chest/Back

Dumbell Press: 20lbx15, 25lbx12, 30lbx8 (this is a personal best for me!!)
Dumbell Rows: 20lbx15, 25lbx12, 35lbx6 (also a personal best!!!)
Dumbell fly: 15lbx15, 15lbx15, 20lbx10
Wide lat pull down: 55lbx12, 70lbx12, 80lbx10(another best!!!)
Decline cable fly: 30lbx10, 30lbx10, 40lbx8
Close grip cable row: 50lbx15, 60lbx12, 70lbx10
Abs
35 minutes on Eliptical Machine.

I am so proud of myself today, it is very rare that I would make gains in 3 different moves, and it feels awsome!!!
BILLIE


Posted by: gwcaton

Billie,

Good job on the PR's Happy Valentine's Day


Posted by: b_reed23

Protein
liquid muscle
apple
nuts
liquid muscle
1 hard boiled egg
venison
sweet potato
1 cup mixed veggies
granola bar
chicken packet
1 cup mixed veggies
sweet potato
Pretzels
protein bar

calories: 1650 Protein: 154

thanks! BILLIE


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
Protein
liquid muscle
apple
nuts
liquid muscle
1 hard boiled egg
venison
sweet potato
1 cup mixed veggies
granola bar
chicken packet
1 cup mixed veggies
sweet potato
Pretzels
protein bar

calories: 1650 Protein: 154
Looks great. Protein number was good...good mix of protein sources, including the venison, a mix of complex and fibrous carbs and some nuts for "good" fats.

Good workout too...congrats on bumping up the weights and hitting the new highs!


Posted by: b_reed23

I HAD to mix up my protein...if I saw another can of tuna I was gonna turn into one!!! BILLIE


Posted by: b_reed23

Workout: I decided to do something different today, so I did a stability ball workout for my legs:

Leg raises
Hip extentions
leg curls
outer thighs
inner thighs
squats
heel raises

3 sets of 10-12

20 minutes stationary bike, plus I used my exercise band to do military press and side laterals while riding...it kicked my @ss!!!!!!!!

Diet

Protein shake
liquid muscle
oatmeal w/ half scoop protein
4.5 oz chicken
sweet potato
lima beans
corn dog
protein bar
4.5 oz chicken
sweet potato
beets
granola bar
yogurt
whole wheat crackers w/ cheese

Calories: 1735 Protein: 141

thanks! BILLIE


Posted by: gwcaton

Billie,

do you have a trainer ? Or do you come up with your own wo's? They look very well thought out . Keep up the good work


Posted by: b_reed23

I think I am blushing right now...lol...I come up with my own workouts, I read a lot of books and magazines (I'm a nerd) and I put together a different workout each day. Today when I went into the gym the owner talked to me and said that she had noticed how consistantly I worked out, and even complimented me on my routine, so to have her and you compliment me like that is a big ego boost!! lol...

Arms today!

seated dumbell curls: 10lbx15, 10lbx15, 15lbx10
French press: 15lbx15, 20lbx15, 25lbx12
overhead cable curl: 30lbx15, 40lbx12, 40lbx10
kickbacks: 10lbx15, 10lbx15, 12lbx12
Rerverse grip curls: 50lbx12, 50lbx12, 50lbx8
Overhead tricep press: 60lbx15, 70lbx15, 80lbx10

I still had energy after this so I did 1 more exercise for bis and tris:

Hammer curls: 10lbx15, 10lbx15, 15lbx10
Single arm db skullcrusher: 10lbx15, 10lbx15, 15lbx10

Eliptical machine: 30 minutes
bike: 15 minutes

I just have tons of energy today...I think I could have done a lot more, but was scared of overtraining....

I will post my diet tonight...tomorrow I go to hospital to have a tubal ligation, and a D & C, so I can't workout anymore this week , this surgery should help all of the problems that I have been having, and since I couldn't have kids anyway, the tubal is just extra "insurance" lol...wish me luck everyone!!!!

BILLIE


Posted by: Egoatdoor

Best of luck tomorrow, Billie.

And don't worry about missing a few days in the gym...you'll be back in the swing of things real quick.


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
I think I am blushing right now...lol...I come up with my own workouts, I read a lot of books and magazines (I'm a nerd) and I put together a different workout each day. Today when I went into the gym the owner talked to me and said that she had noticed how consistantly I worked out, and even complimented me on my routine, so to have her and you compliment me like that is a big ego boost!! lol...

Arms today!

seated dumbell curls: 10lbx15, 10lbx15, 15lbx10
French press: 15lbx15, 20lbx15, 25lbx12
overhead cable curl: 30lbx15, 40lbx12, 40lbx10
kickbacks: 10lbx15, 10lbx15, 12lbx12
Rerverse grip curls: 50lbx12, 50lbx12, 50lbx8
Overhead tricep press: 60lbx15, 70lbx15, 80lbx10

I still had energy after this so I did 1 more exercise for bis and tris:

Hammer curls: 10lbx15, 10lbx15, 15lbx10
Single arm db skullcrusher: 10lbx15, 10lbx15, 15lbx10

Eliptical machine: 30 minutes
bike: 15 minutes

I just have tons of energy today...I think I could have done a lot more, but was scared of overtraining....

I will post my diet tonight...tomorrow I go to hospital to have a tubal ligation, and a D & C, so I can't workout anymore this week , this surgery should help all of the problems that I have been having, and since I couldn't have kids anyway, the tubal is just extra "insurance" lol...wish me luck everyone!!!!

BILLIE
Thats pretty cool about the gym owner You're a natural !

Good luck tomorrow , we'll be here waiting for you to return !


Posted by: gwcaton

Hi Billie


Hope you're doing well . Take it easy and fully recover before you get back to the gym


Posted by: BritChick

Congratulations on your progress so far... good luck with reaching your goals!


Posted by: b_reed23

Thanks everyone...thought I would drop by to post my diet for 2/16/05, I let myself cheat a little bit, but I tried to take in a lot of protein because I wasn't allowed to eat for 14 hrs after midnight, I think it will be alright seeing as how I only took in about 500 cals yesterday...lol...

1.5 scoops protein shake
liq muscle
1.5 cups venison
crackers
yogurt
8oz chicken
mixed veggies
granola bar
and for my last meal....cookies and a peanut butter and jelly sandwich...lmao...

calories: 1975 Protein 195

Everything went okay yesterday, they found out that one of my ovaries was trying to grow to the side of my uterus, but they cut it apart, and it's okay, I'm very sore today, but maybe tomorrow will be better, I will be lurking around here somewhere, thanks for the support!! BILLIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23

Everything went okay yesterday, they found out that one of my ovaries was trying to grow to the side of my uterus, but they cut it apart, and it's okay, I'm very sore today, but maybe tomorrow will be better, I will be lurking around here somewhere, thanks for the support!! BILLIE
Hi Billie

How are ya today ? I would imagine you are VERY sore . You"re probably being treated like a queen at home though while you recoup. Enjoy it


Posted by: b_reed23

Hi Gary, I am doing well, and yes, a bit sore...lol....unfortunatly I am being treated TOO well by my husband, he is feeding me way too much junk, but seeing as how I am not supposed to cook, what am I suppose to tell him...hell, I'm just happy he's cooking, lmao... I wanted to go to the gym and walk today, but he wouldn't let me...I wasn't even able to push a shopping cart for 30 minutes yesterday

So, this time off may pack on a few pounds....I am supposed to go back to work tomorrow, but I think I may have to extend my time off, my lower insision is still..um...oozing (ew) and for some reason I am havnig trouble going to the bathroom, so I may go see my doc tomorrow. Hopefully this will not hinder my progress too much. This is all really depressing...anyways, I will see you guys later, I have been lurking!

BILLIE


Posted by: gwcaton

Well, i thought you would be very lucky if you got to go back to the things you normally do by the time you were planning on. Surgeries and more stressful than you think .
Keep lurking and come back when you are ready and not before


Posted by: b_reed23

Well, the doc said no work until Wednesday, but I can do low impact cardio as long as it doesn't hurt me, so today I rode the hell out of my stationary bike! It felt great!!! I also got to spend a little time out in the garden cutting back weeds

Diet for 2/21/05

Yogurt
Protein bar
Chicken pouch w/ ff mayo
2 slices ww bread
4.5 ounces chicken breast w/parmesan coating (yum!!)
Kidney beans
granola bar
banana
3 oz very lean pork chop
corn
kidney beans
protein shake
popcorn

Calories: 1505 protein: 136

Stationary bike: 1 hour 10 minutes (I broke this up into 10-15 minute intervals to keep from hurting myself).

I hope I can get back on track easily!! Thanks! BILLIE


Posted by: b_reed23

Okay, my workout today was 1 hr on the stationary bike, I am going to try to get to the gym tomorrow

yogurt
quick eggs
soy milk
2 slice ww bread
4.5 ounces chicken
lima beans
sweet potato
smart ones dessert
protein bar
green beans
4.5 ounces chicken
corn
protein shake
popcorn

Calories: 1373 Protein: 132
I know this is way too low, but I was running a small fever all day and had diarrhea....not exactly the thing that stirs your appetite..lmao....

See you all tomorrow...BILLIE


Posted by: PreMier

I thought I would stop by and read this. You seemed kind in other posts I have seen, and I wanted to wish you luck in your goals. Glad to hear your recovering from surgery.


Posted by: gwcaton

Quote:
Calories: 1373 Protein: 132
I know this is way too low, but I was running a small fever all day and had diarrhea....not exactly the thing that stirs your appetite..lmao....
Still have your sense of humor though .


Posted by: b_reed23

Today I did arms, and although I felt a little weak, it felt so good to be back in there

Preacher curls: 25lbx15, 35lbx10, 40lbx6
BB Skullcrushers: 25lbx15, 35lbx12, 50lbx6
Reverse standing easy curs: 20lbx15, 25lbx12, 30lbx10
close grip bench press: 40lbx10, 45lbx10, 50lbx8
Hammer curls: 10lbx15, 10lbx15, 15lbx12
O/H db press: 15lbx15, 20lbx15, 25lbx12

I also did 30 minutes on the eliptical...yay!

Will be back tonight to post diet...BILLIE


Posted by: b_reed23

Well, back to work today, and SURPRISE we are now on 11 hours shifts for the next month or more....workouts and diet will become extra challenging

Diet for 2/23

Protein shake
banana
granola bar
3/4c green beans
4.5 oz chicken
sweet potato
4 oz perch
1/3c kidney beans
1/2c lima beans
yogurt
protein bar
granola bar
banana
crackers w/ peanut butter
protein shake
3 or 4 mints through the day

Calories: 1769 Protein: 133

When we work more hours I tend to eat more...I get a short break every 2 hrs so I try to eat something every break so that I don't gorge myself when I get home

see ya later!! BILLIE


Posted by: gwcaton

Hi Billie Yuck ! What do you do for a living ? 11 hrs suck . how many days a week ?


Posted by: b_reed23

Hey gary, I work in a factory where we make car seat tracks, I just now got off work and it's 3:00 a.m., I went in at 3:00 p.m... Our production is up and we are working saturday and sunday. yuck!

Workout for 2/24/05 chest/back

db press 20lbx15, 20lbx15, 25lbx10
db rows 20lbx15, 25lbx15, 30lbx8
Incline flys 10lbx15, 15lbx12, 20lbx15 (new exercise...felt a burn and my chest was jumping, so it defintetly worked the muscles!)
Wide cable rows 50lbx12, 60lbx10, 70lbx8
o/h chest press 15lbx15, 20lbx15, 30lbx8
close grip lat pull down 50lbx15, 60lbx15, 80lbx12

I am still very weak in the gym, but it's hard to tell if it's from surgery or work...lmao...

Diet
1.5 sc. protein shake
salt and pepper chicken
broccoli/beef stir fry
1 cup melon
1 small drumstick
4.5 oz chicken
1 cup sweet pepper
1.5 protein shake
yogurt
zucchini muffin
granola bar
protein bar
tuna pouch

Calories: 1668 Protein: 161
see you all tomorrow! BILLIE


Posted by: b_reed23

60 minutes eliptical machine


1.5 sc. protein shake
banana
tuna pouch
4.5 oz chicken
asparagus
low carb reeses (these were NASTY!)
yogurt
banana
Protein bar
1/3c scrambled eggs
2 peices bacon
granola bar
yogurt

Calores: 1557 Protein: 127

see ya! BILLIE


Posted by: gwcaton

12 hr days and 7 days a week !!!!! And diet and training and wifey stuff!!!! You are Super Woman !!!!


Posted by: b_reed23

now gary, you know I can't forget the wifey stuff...it's my favorite lol....

BILLIE


Posted by: Egoatdoor

Quote:
Originally Posted by gwcaton
12 hr days and 7 days a week !!!!! And diet and training and wifey stuff!!!! You are Super Woman !!!!
I was thinking more like Wonder Woman instead.


Posted by: b_reed23

hi everyone! Had to work all weekend long, so I didnt' even get to lurk here is how my day went:
ARMS

ez curl cable curl: 40lbx15, 50lbx12, 60lbx8
rope tri press: 50lbx15, 60lbx12, 70lbx8
db hammer curl 15x10, 15x10, 15x10
o/h cable tri press: 60x15, 70x15, 80x12
single o/h cable curl: 30x10, 40x10, 40x8
french press: 20x15, 25x10, 30x8
concentration curls: 10x15, 12x10, 15x5
close grip bench: 40x12, 45x10, 55x8
10 minute stair stepper
15 minute stationary bike

diet:

1.5 scoop protein
banana
chicken breast
green beans
Protein bar
chicken pouch
boca burger
mixed veggies
granola bar
yogurt
protein bar
banana

calories: 1600 Protein: 145

tomorrow is 3/1, so I will be posting my weight/measurement!!

Billie


Posted by: b_reed23

okay, apparantly I am only photogenic from the back, the other pics didn't turn out well...but here it is!! BILLIE


Posted by: gwcaton

Morning Billie,

Looking good girl. I'm sure you are just as photogenic from the front . and the side !

Nice reading material.


Posted by: b_reed23

LOL...thanks gary, I still have a long way to go though...the book was unintentional...but you are right, it is pretty good reading material, gave me a lot of new ab moves.

egoatdoor....wow, wonderwoman...what a great compliment..she was hot!!

Here are my stats for march 1st:

chest: 36.25" (-1.75")
arms: 12" (0)
waist: 29.75" (-1")
Hips: 35" (-.5")
Thighs: 22.75 (-.25")
Calves: 14.75" (-.25")

Not too bad, but I guess it could have been worse..lol..I think I will probably reach my weight goal of 125 in May, so that's cool, after that I can start worry less about losing, and more about gaining...muscle that is...lol...BILLIE


Posted by: Egoatdoor

You're looking really good, workouts and diets are good and you have made some good improvements on the measurements.

It is hard sometimes to make valid judgements based on just one picture and one pose, but I want to point out something that stood out to me in looking at the picture. You have increased your arm size by a 1/2 inch since you started, the chest measurement has decreased by almost 2 inches and your hips are down by 3 1/2 inches(WOW on the hips). It seems that genetically your arms are either well developed in proportion to the rest of your upper body, grow quickly when trained or both. This is not a bad thing, but from a symmetrical point of view, this combined with a smaller ( by 1 3/4 inches) chest measurement( which is affected by the width of your back) seems to create in the picture an imbalance where your arms are getting overdeveloped relative to the width of your back. It causes my eyes to look at the back which looks smaller in comparison, which then makes the hips appear wider in relative symmetry.

In looking at your workouts, you do alot of volume for your arms, which in the long run could make this imbalance even more pronounced unless you developed even more so your upper back and to a lesser extent the width of your shoulders.

Again, I may or may not be totally right on in my analysis, but let me know your thoughts. My idea is to reduce the amount of training you are doing for the arms and let the back (and possibly the width of the chest and shoulders) catch up.


Posted by: b_reed23

thanks ego...I agree...it's so hard for me to cut back on my arm training because it's my favorite...lol...I will try to cut back a little...do you think I need to increase my back training, or leave it alone? I also have another question....in another month or two, I plan on changing my workout a little bit..right now I superset bis/tris, chest/back, and I do legs shoulders on the 3rd day....I am thinking about changing to a push/pull routine, or maybe training a different body group each day...which do you think would be better? Also...would I still do about 3 different exercises for each body part like I've been doing? I really enjoy supersetting, but I need to try something new before I get bored with my routine...ya know?? Thanks!! BILLIE


Posted by: b_reed23

hi everybody! Today was cardio day, so I did 60min on the eliptical machine, I swear, I am addicted to that thing! Any stress that I have before the gym melts away when I step on it.. I also did abs today.

diet:
1.5 protein shake
chicken stir fry
seafood salad
1 cup honeydew
spinach
4 oz chicken
granola bar
1/2 ww pita
4 oz chicken
yogurt
protein bar
popcorn

calories: 1570 Protein: 154

thanks for all your help!

BILLIE


Posted by: gwcaton

Morning Billie,

Not to steal Ego's thunder but yes change your routine in some form even if it's just changing the intensity or order in which you do the exercises ( keep the body guessing so it doesn't adapt and become complacant ( sp) ) Some kind of change is good . As far as push/pull or one muscle group per wo goes they are both good. Chose one for your change of pace and when its time to change again do the other . Then you'll have experience with both and know which one you like the best/works better for you .




Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
it's so hard for me to cut back on my arm training because it's my favorite...lol...I will try to cut back a little
I know. Its hard. We all like to train certain parts, especially the ones that are well developed. I love training quads, but sometimes I have to cut back because they start getting too big and I start looking like a human fire hydrant. Cutting out one exercise for both the bis and tris in your workout may be enough. Or another option( not as good) is to stay at higher reps for the arms and keep the intensity low or moderate.
Quote:
...do you think I need to increase my back training, or leave it alone?
Increasing would be a great idea. Add another exercise such as one arm rows, bent rows with a barbell or deadlifts. Maybe occasionally do a superset like pulldowns, then do a set of cable rows immediately afterwards with no rest.

Take a look at this journal from another site:

http://forum.bodybuilding.com/showthread.php?t=334631

Its rather long, but page through to page 8, December 10th, look at the pictures and then go to page 14 and look at her February 10th pictures. She had a narrow back, added sets and exercises to her back workout and look at the difference in just two months. The deadlifts in particular really helped. In your case, if you deadlift, I would not go really heavy and would keep the reps higher ( 12 or 15) because your hips are genetically wider than hers and heavy weight, low rep deadlifting could exaggerate that even more.
Quote:
I also have another question....in another month or two, I plan on changing my workout a little bit..right now I superset bis/tris, chest/back, and I do legs shoulders on the 3rd day....I am thinking about changing to a push/pull routine, or maybe training a different body group each day...which do you think would be better? Also...would I still do about 3 different exercises for each body part like I've been doing? I really enjoy supersetting, but I need to try something new before I get bored with my routine...ya know?? Thanks!! BILLIE
I think that doing a push pull on a regular basis may be a step back for you. It would be OK to do that occasionally as a change of pace, but it would be better long term to either change the bodypart arrangement of your 3 day split or go to a 4 day. You can stay with 3 exercises or add a fourth if you feel you are ready for more volume. And if you go to 4 days, this would mean fewer bodyparts worked on at least one day, so adding a 4th exercise should not be a problem. Larger bodyparts can generally handle more volume, so training the back, the upper legs and the chest in this manner should not be a problem.

And if you are feeling bored, don't be afraid to change the routine sooner.


Posted by: b_reed23

How should I do a 4 day split?

I am definetly ready for more volume... I know what you mean about the legs, if I overtrain mine, they explode, I have always had fairly musclular legs, but it's just not sexy to walk around looking like you have telephone poles under your jeans...lmao...my bone structure in my hips has always been wide, thanks to grandma's genes..lol, but I really don't mind being bootylicious as long as it's firm(and not flat)

I really appreciate all of this help that I am getting from both of you guys...if I can get a new routine together, I may start next monday..it is definetly time for a change!

BILLIE (PS...will post diet/training tonight!)


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
How should I do a 4 day split?
There are many ways to work a 4 way split. Some of it is dependent on one's individual goals and strengths and weaknesses. The only rules I generally recommend is 1) do not train legs and back on the same day or train legs and back on consecutive days because fatiguing the back can negatively affect your leg workouts and 2) always train smaller bodyparts before larger ones. For instance, do not train triceps and then do chest the same day as fatiguing the tris could cause them to fail on your chest movements before the chest is really worked.

Think about this for you: 1) Back 2) Chest and biceps 3) Shoulders and triceps 4) Legs. Days 3 and 4 can be switched if you like.

The first training day of the week is when you should have the most energy and thus you can really train the back hard and hopefully improve it quickly. The arm workouts are split up and trained after a larger bodypart. The legs get their own day by themselves and you can do abs or other small stuff that day also if you want.


Feel free to tweak this to what you would like.

I won't be online again until at least Sunday because I am going out of town tomorrow ( to the Arnold Classic bodybuilding show in Ohio), so please pardon me if I do not respond again until early next week. In the meantime, keeping training hard. You're doing great!


Posted by: b_reed23

thanks so much for your help ego!! Have a great trip

Workout: chest/back

benchpress: 55x15, 65x10, 75x6
db row: 25x15, 30x10, 35x6
incline bench: 55x10, 60x8, 65x6
wide lat pull down: 60x15, 70x12, 80x8
I usually try to do 3 db or bb exercises, but I was so weak today..so the last two were done on machine...

machine flys: 40x15, 50x10, 60x6
mach close grip rows: 60x15, 70x12, 80x10

I think I am getting burned out from too much work, plus I found out today that I have to start taking 2 different antibiotics tomorrow to help with infections that I got thanks to my surgery. They found out that the lining of my uterus was separating itself from the uterus itself, and the uterus was drawn up and pushing against my bladder...so now I go back to the doctor next tuesday, and it will take the next several months or more to see if it straightens itself out....anyway.. lol...

diet:

1.5 scoop protein
apple
sweet potato
tuna puch with 1/2 ww pita
granola bar
chicken pouch
green beans
chicken
protein bar
sesame chicken w/ rice and veggies
pretzels

calories: 1556 Protein: 137

see ya later! BILLIE


Posted by: b_reed23

OOPS...I also did 25 mins on the stationary bike


Posted by: gwcaton

Billie,

Ego is right you are doing great ! Hope you get your internal problems straightened out soon ,

Sheessh ! Looks like you and I are the only ones not going to the Arnold comp . LOL




Posted by: b_reed23

hi everyone...it's been a hectic week, my diet went to hell the last 2 days because I had no time to fix anything, and I feel like I've been going through withdrawl..no forums for 2 whole days...AAHH!!

Gary...I think you are right...we are the only ones not there...and although I would look like a fatty compared to everyone there...I'd still like to go Is it suppose to be on espn this weekend? I looked on my satellite guide, but didn't see it...

okay...I didn't have any time to write down my diets, but thursday I ate clean except for a bowl of cereal in the morning, and friday I was okay...but I did have a candy bar

Thursday: 30 minutes stationary bike and abs
Friday: legs and shoulders
stiff deadlifts: 55x15, 65x12, 70x12
Leg press (plus leg press calf raises): 95x15, 115x15, 135x12
side lunges: 10lbx12, 10lbx10, 10lbx10
calf raises: 40x15, 60x12, 80x10
leg extentions: 40x15, 50x12, 60x10

military press: 15x15, 15x12, 15x12
front db raises: 10lbx15, 10lbx15, 10lbx12
shrugs 10lbx15, 12lbx12, 12lbx12
20 minute eliptical machine

I still felt very weak in the gym, my new antibiotics make me dizzy, and I felt like I was going to pass out a few times...that is why my shoulder routine looks so lame...things will hopefully be better on Monday.

I need some help with a leg routine, something that will help tone me up without looking bulky..am I overdoing it?

I am a bridesmaid in a wedding in 3 weeks, so I really need to lean up..any suggestions? should I do low carb for a few weeks? I wish I would have had more time to prepare for this..but I just found out 15 minutes ago lol...

I will talk to ya'll later..I will be lurking...BILLIE


Posted by: b_reed23

Hi everyone..gary, it's good to see you back!

Workout, back
Reverse db flys: 10x12, 10x10, 10x10
t bar rows: 25x15, 30x12, 35x10
lat pulldowns: 60x15, 70x12, 80x8
straight bar pulldowns: 40x10, 40x10, 40x10
hyperextentions: 3 sets of 12
abs
30 mins eliptical machine

Diet:
1.5 scoops protein shake
chicken w/brown rice veggies
protein bar
green tea
2 graham crackers
kidney beans
chicken breast
yogurt
1 can chunk chicken
cheese and crackers
granola bar

calories: 1610 Protein: 151

see you all tomorrow! BILLIE


Posted by: gwcaton

Hi Billie


Nice wo ! I think tomorrow i will try a workout , something simple like calves and cardio. will see.

hows work ? endless ? LOL Keep up the good work


Posted by: b_reed23

I didn't get to work out today, had a docs appt. and everything is looking great! We will know more after 4-6 months I also didn't get enough calories today...there just didn't seem to be any time!! Work is going okay gary, only 10 hours a day now, lol....good luck with your workout tomorrow, take it easy so you don't hurt yourself or get sick again, I missed ya!

1.5 scoop protein shake
4 oz chicken
spinach
protein bar
yogurt
chicken breast
graham cracker
green tea
tuna pouch
granola bar
1/4 mixed nuts
popcorn

calories: 1350/ protein: 156

see ya tomorrow! BILLIE


Posted by: gwcaton

Hi Billie

You missed a workout LOL I'm sure you will suffer no ill effects because of it . Good news from the doc


Posted by: b_reed23

yes gary...I missed a workout... lol...that's how I felt anyways, I had these thoughts in my head when I woke um..hmm..should I cancel the docs appt and go work out back/bis...lol... So here I am, and it's wednesday, and I did back and bi's today, ego was right...I was barely able to do 3 sets of biceps after working my chest, plus I couldn't use as much weight, but wow...what a pump!!

workout:
db bench: 20x15, 25x10, 30x7
Incine bb bench: 55x10, 60x8, 60x6
Incle db flys: 15x15, 15x12, 20x8

concentration curls: 3 sets of 15, 10lb
Hammer curls: 3 sets of 15, 10lb
db curls: 3 sets of 15, 10lb (and let me tell ya..those last 5 reps were ROUGH!!)

diet:
1.5 protien shake
1.5 cup broccoli
4 oz chicken thigh
granola bar
1 chicken drumstick
pudding w/ peaches
7oz chicken breast
1/2 cup kidney beans
Protein bar
yogurt

calories: 1535 Protein: 141

see you all tomorrow, I will have more time to post in other threads this weekend!! BILLIE


Posted by: b_reed23

oops...I also did abs today, and 20 minutes on the stair stepper


Posted by: ncgirl21

Hey Girl!!! Diet and workouts looking good . Just wanted to say hey!


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23

Gary...I think you are right...we are the only ones not there...and although I would look like a fatty compared to everyone there...I'd still like to go Is it suppose to be on espn this weekend? I looked on my satellite guide, but didn't see it...
The Men's competition is still being shown on replay on Pay per View on my cable channel. Not sure if all satellite companies have the Pay Per View telecast. The only women's show on Pay Per View is the Olympia in October.
Quote:

I need some help with a leg routine, something that will help tone me up without looking bulky..am I overdoing it?
I am not sure if I mentioned it before, but 20 rep squats and leg presses can help with lean muscle development in the legs without the "bulk". Another way is to reduce the volume of your leg training, think of it as letting them "atrophy" to some extent.
Quote:

I am a bridesmaid in a wedding in 3 weeks, so I really need to lean up..any suggestions? should I do low carb for a few weeks? I wish I would have had more time to prepare for this..but I just found out 15 minutes ago lol...
It is OK to go to low carbs ( NOT no carbs) for a short time, so if you want to do this for 2 or 3 weeks, go right ahead. If you find your energy levels dropping from many consecutive days of low carbs, then go back to normal carbs for a day to replenish yourself.


Posted by: b_reed23

hello all, I didn't write down my diets for thursday and friday, but they were good, I ate the same things that I usually do, so that's that...

Workout for Thursday, 3/10 Shoulders/Tris
Arnold press: 15x15, 15x10, 20x6
Front lat raises: 10x12, 10x12, 10x10
Upright cable rows: 35x15, 45x12, 65x10

Rope pulldown: 50x15, 60x10, 70x8
db french press: 15x15, 20x10, 25, 10
close grip bench: 45x12, 50x10, 55x8
30 minute eliptical machine.

I had the MOST hilarious thing happen today..I had just finished my first set of close grip bench presses when this big guy (the only exercise he does is benchpress) came up to me and told me that if I needed a spotter to let him know...lol...I told him that I was only doing triceps, but thanks anyway...

Workout for Friday, 3/11 Legs

Wow, what an awsome workout I had today...I got up at 7:30 and went to the gym because we actually only worked 8 hrs on Thursday..YAY!!

Hack Squat: 90x15, 100x12, 110x10
Single leg calf raises(on bench): 10x12, 10x12, 10x12

Superset lunges, and bench step ups:
2 10lb dbx10............0 weightx10
2 15lb dbx10............2 10lb dbx10
2 15lb dbx10............2 20lb dbx10
(I could barely walk on saturday!lol..)

seated calf raises: 25x15, 35x15, 45x15
Leg extentions: 40x12, 50x10, 60x10

40 minutes stationary bike

See everyone later!! (by the way..thanks for your vote in the hottest ironwoman thread, ego! )

BILLIE


Posted by: gwcaton

Hi Billie

Nice wo's as usual cool story .. big guys flirting with you in the gym !

Supersetting lunges and stepups Your legs will fall off ! LOL


Posted by: b_reed23

hi all! Here is my back workout for today (by the last set they were toast!)

wide lat pull downs: 60x15, 70x12, 80x10
hyperextentions: 15, 12, 10
Close cable rows: 50x15, 65x12, 75x8
bent bb rows: 45x12, 55x10, 55x8
abs
45 minutes eliptical machine

I think I could increase my weight on the lat pull downs, and the close grip rows, but I am going to invest in a pair of straps, I always feel like my hands are slipping...

I will post diet later, decided not to do too much to it...probably going to cut out the granola bars and pretzels/popcorn and replace it with protein or fruit.

THANKS!! BILLIE


Posted by: b_reed23

Diet for 3/14
1.5 scoops protein powder
special K cereal
1/2 cups soy milk
3 oz salmon
banana
6oz lean pork roast
kidney beans
yogurt
tuna pouch
protein bar
1 tbsp peanut butter
1.5 scoops protein powder

calories: 1555 Protein: 175

see everyone tomorrow!! BILLIE


Posted by: b_reed23

Today was chest/biceps, good day overall

db flys: 10x15, 15x12, 20x10
decline db benchpress: 15x15, 20x12, 25x10
flat db bench: 20x12, 25x10, 30x6

hammer curls: 15x15, 15x12, 15x12
o/h cable curl: 30x15, 40x8, 40x8
ez curl cables: 40x10, 45x10, 50x8
15 minute stairstepper
25 minute eliptical

my biceps are still shaking...need I say more??lol...BILLIE


Posted by: b_reed23

Diet for 3/15!!

1/5 scoops protein shake
banana
3/4 cup pinto beans
4 oz chicken
tuna pouch
1 oz nuts
banana
yogurt
chicken pouch
3 oz lean pork roast
protein bar

calories: 1449 Protein 158

BILLIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
Today was chest/biceps, good day overall

db flys: 10x15, 15x12, 20x10
decline db benchpress: 15x15, 20x12, 25x10
flat db bench: 20x12, 25x10, 30x6

hammer curls: 15x15, 15x12, 15x12
o/h cable curl: 30x15, 40x8, 40x8
ez curl cables: 40x10, 45x10, 50x8
15 minute stairstepper
25 minute eliptical

my biceps are still shaking...need I say more??lol...BILLIE
I see why your bi's are shaking , nice cable curls

You seem to eat a lot of bananas or is it just me ? LOL Someone got on tome one time for eating bananas while cutting and I can't remember why. hmmmmmm have to see if I can find that .

Have a good day


Posted by: b_reed23

hi gary! Thanks for the encouragement! I was doing 60lb with my cable curls until I started this new routine...now by the time my chest workout is done, my arms are already tired...yeah...I do eat a lot of bananas...they help my sweet tooth...I figure that I am better off eating a banana than a hersheys bar...lmao...BILLIE


Posted by: b_reed23

diet and exercise for 3/16/05

1.5 protein
banana
4 oz ribeye
1/c green beans
1 roll (damn, damn, damn!!)
protein bar
5 oz lean pork
3/4 veggies
yogurt
banana
tuna
low carb tortilla w/1 tbsp peanut butter
calories: 1366 protein: 132
I didn't have much time to eat today...will do better tomorrow!
50 minutes eliptical machine

BILLIE


Posted by: gwcaton



www.smileycentral.com


Posted by: b_reed23

Cool! Thanks gary!!

Diet:
1.5 protein
banana
chicken stirfry
2 oz. chicken
pinapple
1 low carb tortilla w/peanut butter
4 oz chicken breast
lima beans
sweet pototo
yogurt
4 oz chicken
protein bar

calories: 1485 Protein: 136

Workout:
Shoulders/Tris

Military DB press: 15x12, 20x10, 20x10
Front DB lat: 10x12, 10x12, 10x12
shrugs: 10x15, 15x15, 20x12

Close grip cable press: 50x15, 60x12, 70x12
o/h cable extentions: 60x15, 70x12, 75x12
single hand french press: 8x12, 10x8, 10x8
10 minute stairstepper
10 minute treadmill

bye all! BILLIE


Posted by: gwcaton

Somebody has some strong triceps


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
Workout:
Shoulders/Tris

Military DB press: 15x12, 20x10, 20x10
Front DB lat: 10x12, 10x12, 10x12
shrugs: 10x15, 15x15, 20x12

Close grip cable press: 50x15, 60x12, 70x12
o/h cable extentions: 60x15, 70x12, 75x12
single hand french press: 8x12, 10x8, 10x8
Good workout Billie. Nice increases on the shoulders and pretty impressive weights on the tris.


Posted by: b_reed23

Thanks guys! Shoulders/tris have become my new favorite day!!

On Friday I didn't have much time to go to the gym so I did a light leg workout at home, some squats, lunges etc...

I didn't write down my diet for friday, but I did very well until about 10:00 pm...we found out that we may be laid off in a couple weeks and I stressed and ate a kit kat... I hope everything goes okay though.

This week it is going to be hard to get to the gym, my brother in laws wedding is on Saturday and Rehearsal is on friday (my gym is closed friday) I also have to go this week to get my hair cut and all that girly stuff but I swear I will do my best..I can already tell a difference with this new workout and it's only been a couple of weeks...I can tell my arms are a bit smaller, and they have more definition also...I keep flexing my tris in the mirror whenever I walk by one..

I'll see everyone later...take care!!

BILLIE


Posted by: b_reed23

Workout for 3/21:BACK

db rows: 25x15, 30x12, 25x8
wide lat cable: 60x15, 70x12, 80x10
hyperextentions, 3 sets
straigh bar pd: 30x15, 40x12, 50x8
reverse flys: 8x15, 8x12, 10x10
abs
20 min eliptical machine

workout for 3/22 Chest/bis
db press: 20x15, 25x12, 30x10
db flys: 10x15, 15x12, 15x10
dec cable press: 30 (on each stack)x15, 40x12, 50x10
db curls: 10x15, 15x12, 15x10
hammer curls: 10x15, 15x12, 15x10
reverse cable curls (straigh bar): 40x15, 50x12, 50x10
10 minutes high intensity eliptical

I don't have time to post diet, but here is the info...
3/21: calories: 1650 Protein: 168
3/22: calories: 1523 Protein: 120 NO TIME TO EAT!!!

Will talk to everyone later!! BILLIE


Posted by: gwcaton

Hi Billie


Whats us ? No time to eat ?! that will kill progress in a heart beat Hope you have time to eat today, it's very important and enjoyable . LOL


Posted by: b_reed23

hi gary! Things have been so hectic...they are saying that there are going to be layoffs at my building in 2 weeks...that means I may have to work 12 hrs a day next week....I may not have time to eat or workout!lol...but it looks like I will have all the time in the world after that! haha! I hope you are doing well, I've been lurking around reading your journal..your doing great! BILLIE


Posted by: Egoatdoor

Sorry to hear about the possible layoff. I think you're involved in making some type of car parts( seats???) if I remember right? Is your plant being affected by the GM announcement? They are going to lose alot of money the first half of this year and I suspect they are cutting production.


Posted by: b_reed23

well, I build parts for Ford...the reason I am being laid off is because of something called lean manufacturing...less people, more work. That's about the jist of it all, I think my last day will be Next Friday, so I am going to work a bunch of OT next week to help with bill until I find another job, everyone today was kinda emotinal about me leaving, so it's been kinda wishy washy for me all day..lol...I did go to the gym today though, I worked shoulders/tris. I will be lurking until Sunday...I am a bridesmaid on Saturday, so the next 2 days are hectic...take care everyone! BILLIE


Posted by: b_reed23

hi all! It was beautiful outside today, and it was our Easter Holiday, so I spent some time outdoors after the gym

diet:
1.5 sc. protein
banana
1.5 sc protein
1 can chunk turkey
sweet potato
granola bar
4oz cube steak
3/4 kidney/lima beans
yogurt
8oz Orange juice
protein bar
Calories: 1600 Protein: 146

Workout: back/abs (and my first EVER HIIT!!!)

T bar rows close grip: 25x15, 30x12, 35x10 (wow, I'm a wuss..lol..)
low back machine: 80x15, 120x12, 140x10
wide grip lat pd: 60x15, 70x10, 80x10
close grip cable rows: 50x15, 65x12, 75x8
straight bar press: 30x15, 40x12, 50x10
abs
Eliptical: 5 min warm up and cool down, HIIT 20 MINUTES!!
The HIIT was AWSOME!! I felt so pumped, and it took less time!!

BILLIE


Posted by: gwcaton

hey Billie

That sucks. work your tush off just so you can get laid off . LOL

Nice wo girl I use to do HIIT religiuosly (sp ) and asa matter of fact today is my first day back to it .

Have a great day


Posted by: b_reed23

I think my workouts and diet are the only thing keeping me sane this week... lmao...

Diet:
1.5 protein
yogurt
banana
brussel sprouts
5 oz chicken
4 oz soy milk with 1 sc protein
5 oz chicken
wheat crackers w/ peanut butter
low carb tortilla w/ peanut butter
protein bar
1 oz. nuts

calories: 1567 Protein: 157

Workout: chest/biceps

db bench: 20x15, 25x12, 30x8
db fly: 15x15, 15x12, 15x12
decline db bench: 15x15, 20x12, 25x10 (I think I can increase this next time)

by the time I got to biceps my arms were weak, so I did low weights, high reps and negative reps...my arms are STILL burning

Preacher curls: 25x15, 30x12, 35x10
Incline db curls: 10x20, 10x20, 10x15 (oh the agony!)
hammer curls: 10x15, 10x15, 10x15

20 min HIIT eliptical machine

see everyone tomorrow!

BILLIE
PS...I included a pic of me and my hubby at my brother in laws wedding Saturday, it was such a beautiful day.


Posted by: b_reed23

On wednesday I tried to take it easy...since I've found out that Friday is my last day I've been trying not to freak out lol..I did Abs on Wednesday, and then I did 20 minutes of Yoga.

Workout for 3/31/05 Legs
Leg Press: 90x20, 110x20, 130x15
Standing calf raises: 40x15, 60x12, 80x10
Leg extentions: 45x15, 55x15, 65x15
Leg curls: 30x15, 35x15, 40x12
10lb dbs, lunges: 2 sets of 20
sldl, 12lb dumbells: 3 sets of 20
(note the low weight, high reps.. )
I did 10 minutes on the stairstepper, and 10 minutes on the bike.
Also, I got to go for a walk today...it was so beautiful outside...it's about 72 outside, and sunny, and the track I walk on is just off the lake...it was gorgeous, it made me feel better..lol..

Diet for 3/30/05
1 scoop protein
8oz orange juice
1/2 tortilla w/ chicken and ranch dressing
banana
5 oz chicken
Spinach
can tuna
Turkey hot dog on ww bread
frozen yogurt

calories: 1527 Protein: 145


Posted by: b_reed23

Last Fridays w/o:
shoulders/tris
oh db press: 15x15, 20x12, 20x10
front db delt: 10x10, 10x10,10x10
shrugs: 15x15, 20x15, 25x15
DB o/h ext: 20x15, 25x12, 30x10
kickbacks: 10x15, 10x15, 10x15
close grip PD: 60x15, 70x15, 80x12

20 minute bike

Todays w/o
back
db rows: 25x15, 30x10, 35x6
lat PD: 65x15, 75x12, 85x6
close grip seated rows: 60x15, 70x12, 80x6
underhand cable rows: 60x15, 70x12, 80x12
20 minute HIIT eliptical
ABS

will post diet later on before bed...I also have some more pics to post, and my measurements/weight for this month! I think I am off to a great start!

BILLIE


Posted by: b_reed23

my diet today was great!
Calories: 1529
Protein: 149

Here are my stats for April 1st:
Weight: 130lb (4lb lost...okay I guess)
Chest: 36.25 (stayed the same, thank god for small miracles lol..)
Arms: 11.75 (loss of .25")
Waist: 29.50 (loss of .25" I wish this would hurry up and shrink!)
Hips: 35 (same)
Thigh: 22.5 (loss of .25")
Calves: 14.75 (same)
My calipers also showed a loss in bf% of 1.5%, this probably isn't reliable, but it gives me a good idea...

I really need to kick some ass over the next month...these measurements are pitiful..


Posted by: gwcaton

Hi Billie

last couple of wo's look good Judging by the smilies I take it you did extra good on a couple of the exercises.

You are still progressing I see. You never lose as much as you would like but some is better than none . I'm sure the ong hours at work didn't help much. So how is your lay off going so far ?

Oh nice calf those are the hardest to get to change !


Posted by: b_reed23

Yesterday morning I was doing alright other than feeling weak, however, around 5:00 I got a bad migraine...I didn't get to eat quite enough...headache didn't go away until about noon today..phew...

4/5/05
diet:
Calories: 1480 Protain: 112

Workout: chest/bis

bench press: 55x15, 65x12, 70x5
incline db bench: 20x12, 20x10, 25x8
Flys: 15x15, 15x12, 20x8
o/h cable curl: 30x15, 40x10, 40x10
cable curls: 40x12, 50x10, 60x8
Rope curls: 40x15, 50x12, 60x10
15 minute eliptical


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
Yesterday morning I was doing alright other than feeling weak, however, around 5:00 I got a bad migraine...I didn't get to eat quite enough...headache didn't go away until about noon today..phew...

4/5/05
diet:
Calories: 1480 Protain: 112

Workout: chest/bis

bench press: 55x15, 65x12, 70x5
incline db bench: 20x12, 20x10, 25x8
Flys: 15x15, 15x12, 20x8
o/h cable curl: 30x15, 40x10, 40x10
cable curls: 40x12, 50x10, 60x8
Rope curls: 40x15, 50x12, 60x10
15 minute eliptical
Hi Sweetness

Those are some heavy curls girl ! Good job


Posted by: b_reed23

Quote:
Originally Posted by gwcaton

Those are some heavy curls girl ! Good job
REALLY?? I don't have anyone to compare them to...no other woman at my gym lifts... But if you says so...thanks so much gary!


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
REALLY?? I don't have anyone to compare them to...no other woman at my gym lifts... But if you says so...thanks so much gary!
REALLY !!! I realize the number of pulleys involved makes a difference but when I was doing cable curls i was using 60 to 70 lbs so thats why I said yours were heavy.


Posted by: b_reed23

workout for 4/6/05 Cardio
10 minutes stationary bike
20 minutes eliptical
abs (weighted)

Diet: Calores-1535 Protein-155

(hey gary..wait until you see my w/o posted for this morning...my tri's are getting SO strong!!)

BILLIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
workout for 4/6/05 Cardio
10 minutes stationary bike
20 minutes eliptical
abs (weighted)

Diet: Calores-1535 Protein-155

(hey gary..wait until you see my w/o posted for this morning...my tri's are getting SO strong!!)

BILLIE
Bring it on Gorgeous !


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
workout for 4/6/05 Cardio
10 minutes stationary bike
20 minutes eliptical
abs (weighted)

Diet: Calores-1535 Protein-155

(hey gary..wait until you see my w/o posted for this morning...my tri's are getting SO strong!!)

BILLIE



Posted by: b_reed23

you were waiting for my tricep exercises at 5:00 in the morning?? WOW ...***Billie blushing*** hehehe....here's 2 days worth of workouts:

4/7 Diet: Cals-1565, Protein-147
workout: shoulders/tris
Arnold Press: 15x15, 15x12, 20x8
Upright bb rows: 35x15, 40x10, 45x6
Front DB raises: 10x15, 10x15, 10x15

V bar press downs: 60x15, 70x12, 80x10 (can go up next workout)
O/H Cable Press: 60x15, 70x12, 80x10(can go up next workout)
Rope Press downs: 60x12, 60x10, 70x8

Workout for 4/8
Legs
Single calf raises 10lbx15, 10x12, 10x12
Lunges 15x10, 15x10, 20x10
Leg Curl: 30x20, 40x15, 40x12
Leg Ext: 50x20, 60x15, 60x12
Standing calf raises (mach): 40x20, 60x12, 80x10
SLDL, dumbell(2): 12x20, 12x20, 12x20 ....my legs were already wiped out, but I did these as a finisher, just to make sure I walked with a limp all day saturday..lmao...
Weighted abs (seeing FAST results with these!)
25 minute eliptical
10 min bike
will post cals/protein later!

How ya like them apples gary???!!! HAHA!!


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
you were waiting for my tricep exercises at 5:00 in the morning?? WOW ...***Billie blushing*** hehehe....here's 2 days worth of workouts:

4/7 Diet: Cals-1565, Protein-147
workout: shoulders/tris
Arnold Press: 15x15, 15x12, 20x8
Upright bb rows: 35x15, 40x10, 45x6
Front DB raises: 10x15, 10x15, 10x15

V bar press downs: 60x15, 70x12, 80x10 (can go up next workout)
O/H Cable Press: 60x15, 70x12, 80x10(can go up next workout)
Rope Press downs: 60x12, 60x10, 70x8

Workout for 4/8
Legs
Single calf raises 10lbx15, 10x12, 10x12
Lunges 15x10, 15x10, 20x10
Leg Curl: 30x20, 40x15, 40x12
Leg Ext: 50x20, 60x15, 60x12
Standing calf raises (mach): 40x20, 60x12, 80x10
SLDL, dumbell(2): 12x20, 12x20, 12x20 ....my legs were already wiped out, but I did these as a finisher, just to make sure I walked with a limp all day saturday..lmao...
Weighted abs (seeing FAST results with these!)
25 minute eliptical
10 min bike
will post cals/protein later!

How ya like them apples gary???!!! HAHA!!
Well , I was up so what else was I gonna do ? LOL

You are right ! Willl you be my wo partner on arm day ?! We seem to be using the same amount of weight that day Good job ! Hell your leg curls are almost as much as mine too

What type of ab exercises are ya doing ? I love weighted ab work ( use to hate it until I started seeing results )

I like them apples How do you like them ?


Posted by: gwcaton

Billie ,

Against my better judgement I am posting 2-3 pics in my journal. Abs , or better, lack of ! LOL


Posted by: b_reed23

Hi gary! I loved your pictures!! You look awsome...I need to post a couple more in here at the end of the month. For my ab work I usually do seated rope pull downs, and pull downs w/ a twist (usually on the lat cables) I still havent' found anything to help with my lower abs..they are SO flabby...probably the diet...phooey...lol...what do you do for your weighted abs? I am shocked that we lift the same weight for arms...your guns are HUGE! Any time you are in Tennessee I am ready to train w/ya!!

I saw a guy in the gym on friday that looked a lot like you in the face, and I had to do a double take, then I remembered...duh..Gary is from Missouri, AND this guy doesn't have awsome biceps and abs like Gary either...he's just a cheap knock off...*big grins*

Tomorrow is back day, so I will be back to post tomorrow night...take care!!

BILLIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
Hi gary! I loved your pictures!! You look awsome...I need to post a couple more in here at the end of the month. For my ab work I usually do seated rope pull downs, and pull downs w/ a twist (usually on the lat cables) I still havent' found anything to help with my lower abs..they are SO flabby...probably the diet...phooey...lol...what do you do for your weighted abs? I am shocked that we lift the same weight for arms...your guns are HUGE! Any time you are in Tennessee I am ready to train w/ya!!

I saw a guy in the gym on friday that looked a lot like you in the face, and I had to do a double take, then I remembered...duh..Gary is from Missouri, AND this guy doesn't have awsome biceps and abs like Gary either...he's just a cheap knock off...*big grins*

Tomorrow is back day, so I will be back to post tomorrow night...take care!!

BILLIE
Morning Sweetie

Thanks for the compliment

For abs I do kneeling cable crunches and was doing incline situps w/weight too but just replaced those with hanging knee raises w/ weights now.

Can't wait to see your new pics.

That is sooo funny about the knock-off Gary !! I have a friend in Alberta Canada that says she saw my twin in one of the gyms she was going to up there ! Wonder if I was a cloning project or artificial insemination project

have a great day !


Posted by: b_reed23

Today was back day, and probably overdid it...I will see tomorrow I guess...

Lat pull down: 60x15, 70x15, 80x10 (I can do more on these but I couldn't find the 5lb weights to slide on there....anyways, I am going to try for 90lb next week.
straight arm pull down: 40x15, 40x10, 50x8
bent cable rows: 6015, 70x12, 90x10 (gonna go up next time)
T-bar rows: 25x15, 30x10x35x8
lower back machine: 100x15, 120x15, 140x15 (^)
seated close grip rows: 60x12, 70x10, 70x10

30 minutes bike

Calories: 1568 Protein: 143


Posted by: gwcaton

Morning Billie

Nice wo ! You are very strong


Posted by: b_reed23

thanks gary! I'm not that strong though...I've seen a lot of women in this forum that could bench press me with one arm...lmao..

workout/diet for 4/12

diet (so bad!! I made homemade cherry cobbler tonight)
calories: 1789 Protein: 143

workout: chest/biceps (my heavy back workout yesterday made my chest workout difficult today, to say the least!)
DB bench: 20x15, 25x12, 30x8
Decline Db bench: 20x15, 25x10, 25x8
Fly machine: 40x15, 50x12, 60x8
Incline Hammer curls: 10x15, 12x12, 15x10
SS: incline DB curls, Concentration curls
10x10, 10x10, 12x10 (both)
Weighted Abs
30 minute eliptical machine
walked 2 miles today, in 28 minutes, then I went for it...I jogged...for a whole mile....in 8 MINUTES!!!!!!!!! This is my first mile ever!!

Billie


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
thanks gary! I'm not that strong though...I've seen a lot of women in this forum that could bench press me with one arm...lmao..

workout/diet for 4/12

diet (so bad!! I made homemade cherry cobbler tonight)
calories: 1789 Protein: 143

workout: chest/biceps (my heavy back workout yesterday made my chest workout difficult today, to say the least!)
DB bench: 20x15, 25x12, 30x8
Decline Db bench: 20x15, 25x10, 25x8
Fly machine: 40x15, 50x12, 60x8
Incline Hammer curls: 10x15, 12x12, 15x10
SS: incline DB curls, Concentration curls
10x10, 10x10, 12x10 (both)
Weighted Abs
30 minute eliptical machine
walked 2 miles today, in 28 minutes, then I went for it...I jogged...for a whole mile....in 8 MINUTES!!!!!!!!! This is my first mile ever!!

Billie
Nice wo Billie !

I couldn't run to save my life !


Posted by: b_reed23

I guess it would depend on who was chasing you...lmao... j/k....


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
Here are my stats for April 1st:
Weight: 130lb (4lb lost...okay I guess)
Chest: 36.25 (stayed the same, thank god for small miracles lol..)
Arms: 11.75 (loss of .25")
Waist: 29.50 (loss of .25" I wish this would hurry up and shrink!)
Hips: 35 (same)
Thigh: 22.5 (loss of .25")
Calves: 14.75 (same)
My calipers also showed a loss in bf% of 1.5%, this probably isn't reliable, but it gives me a good idea...

I really need to kick some ass over the next month...these measurements are pitiful..
Billie, you're too tough on yourself. You lost 9 lbs in 2 months, that's a pound a week which is pretty damn good and I'll bet you've lost more than 9 lbs of bodyfat. Losing it gradually like you are, working out to maintain and even build muscle, and NOT crash dieting makes it all very very likely that this will be a permanent loss, as opposed to the "yo yo" losses that are trumped up in the magazines and by the weight loss industry. Its only April. You're going to be the sexiest lady at the beach ( or by your pool) by the middle of the summer.

An inch and a quarter on your waist in two months. That's great!!!

OK, its time to play Ego says ( a variation of Simon says). Ego says Billie go up to your hubby( nice picture by the way). Hubby is to tell you ten reasons why he is the luckiest man in the world to have you.


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
I guess it would depend on who was chasing you...lmao... j/k....
If it was you I wouldn't run unless you looked real mad !! lol


Posted by: b_reed23

First of all ego..it's great to have you back, you sure tell it like it is...lol... and thanks for the compliment. I hope you had a great trip, hopefully we will get down to FL sometime this year...my hubby has family around Port Charlotte and Fort Pierce, I saw the ocean for the first time in 2003, it was breathtaking. Did you take any pics on your trip?? (this one is near fort pierce)

Gary...your dead on...if my face looks like this.. ....RUN!!!!!!!!

w/O for 4/13-Cardio, 60 min eliptical machine (I like doing HIIT, but it hurts my knees... )
Diet: calories: 1540 Protein: 150

BILLIE


Posted by: gwcaton

Morning Billie!
WoW , 60 minutes !! You must have unbeleivable will power. The most I've ever done is 45 minutes and I had to have a gun at my head to do that ! LOL


Posted by: b_reed23

Quote:
Originally Posted by gwcaton
Morning Billie!
WoW , 60 minutes !! You must have unbeleivable will power. The most I've ever done is 45 minutes and I had to have a gun at my head to do that ! LOL


EITHER THAT OR SOMEONE WAS CHASING YOU....LMAO...


Posted by: gwcaton

Quote:
Originally Posted by b_reed23


EITHER THAT OR SOMEONE WAS CHASING YOU....LMAO...
Pretty and witty !!! Nice combination


Posted by: b_reed23

w/o for last thursday/Friday

Thursday: shoulders/tris
military press: 15x15, 20x12, 20x10
shrugs: 20x15, 25x12, 30x10
side laterals: 8x10, 8x10, 8x10

s/h cable press: 30x15, 35x10, 35x6 SS with>>>
Straight bar cable press: 60x15, 80x12, 90x6
v bar cable press: 3 sets of 20, 60lb

weighted abs (I stole garys ab workout!!)
1 mile walk-13 min
1 mile run-8 min

friday, legs
single leg db calf raises: 10lb, 3 sets of 12
lunges: 15x12, 15x12, 20x12
BB SLDL: 45x15, 65x12, 75x10
leg ext: 40x15, 50x12, 60x12
cable leg kickbacks: 30x15, 40x12, 50x10
standing calf raises: 40x15, 60x12, 80x10

bike HIIT: 10 min, 2.08 miles

workouts will be weird this week..I have a new job, and it trains on day shift for 1-2 weeks, I will do my best, but diet will prob. be shot until I go back to 2nds..BILLIE


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
I have a new job
Great news!


Posted by: b_reed23

yes, I guess...it's still factory work and I'm getting paid $6.00 less an hour
but, a persons gotta work!!! BILLIE


Posted by: gwcaton

Congrats on the Job !

You stole my ab workout !! Which one ? LOL when i start back up next week w/P/RR/S i will have 3 different ab workouts ! LOL

Quote:
s/h cable press: 30x15, 35x10, 35x6 SS with>>>
Straight bar cable press: 60x15, 80x12, 90x6
v bar cable press: 3 sets of 20, 60lb
Great upper body strength/stamina


Posted by: b_reed23

I did kneeling crunches, hanging leg raises ...so that means the next few weeks I will have SEVERAL ab w/o to steal...hehehehehe...


Posted by: b_reed23

w/o diet for 4/18
okay...I worked day shift today, so I had to do workout after work...it was a HORRIBLE time!! I was really tired from work, and the w/o shows it...*sigh* Also gained another pound....*double sigh*

lat PD: 60x15, 70x12, 80x10
seated rows: 60x15, 70x12, 80x7
overhand cable rows: 70x15, 80x12, 100x10
db rows: 25x15, 30x10, 30x8
bike: 15 min, (forgot to write down mileage...oops!)

CALS: 1555 PROTEIN: 132
BILLIE


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
w/o diet for 4/18
okay...I worked day shift today, so I had to do workout after work...it was a HORRIBLE time!! I was really tired from work, and the w/o shows it...*sigh* Also gained another pound....*double sigh*

lat PD: 60x15, 70x12, 80x10
seated rows: 60x15, 70x12, 80x7
overhand cable rows: 70x15, 80x12, 100x10
db rows: 25x15, 30x10, 30x8
bike: 15 min, (forgot to write down mileage...oops!)

CALS: 1555 PROTEIN: 132
BILLIE
Hey Billie

No worries about that pound ! when you get your schedule straightened back out you'll take care of that !


Posted by: b_reed23

yes Gary, I certainly hope so...I will be on first shift for 1-2 weeks, to be honest with you, it's a miracle that I'm going to the gym at all...I'm not used to day shift, and by 3:30 I am SO tired...plus, it's packed in the afternoon, so I can only do exercises when the machine/bench is available...
4/19/05
chest/biceps
db bench: 20x15, 25x12, 30x8
db fly: 3 sets of 12, 20lb
incline bench: 20x10, 20x10, 20x10
hammer curls SS w/ db curls (both on incline, no rest between sets)
12x10, 12x10, 12x8
cable curls: 40x15, 50x12, 60x6

cals: 1571 protein: 143

well, I will do my best over the next 2 weeks...also...gary! great journal..again...lol... I think I need to read up on the p/rr/s cycle when I change my routine..but for now I like my current workouts

BILLIE


Posted by: gwcaton

Hang in there Babe ! Don't let the next few weeks get ya down . You think ya might try P/RR/S ? That would be cool. It's very versatile, keeps the bod from adapting too easily and the wo's change often enough to keep you from getting bored. There are a couple of ladies doing the P/RR/S . Cyndi is the biggest enthusiast so you might ask for her opinions ( woman to woman )


Posted by: b_reed23

thanks gary...it will be another month or so before I start anything new...I don't even have time right now to work up a new plan I don't think this new job is gonna work out...
w/o: off
CALS: 1551 PROTEIN: 135

Billie


Posted by: gwcaton

Quote:
Originally Posted by b_reed23
thanks gary...it will be another month or so before I start anything new...I don't even have time right now to work up a new plan I don't think this new job is gonna work out...
w/o: off
CALS: 1551 PROTEIN: 135

Billie
Whats not going to workout about it ?


Posted by: b_reed23

work was a little better today, mostly because I was by myself all day...I work with a few girls my age who like to treat me like dirt, and look down their noses at me...they talk behind my back, that kind of shit...it's SO childish, and some of the guys think I am stuck up because I don't talk much, but it's so loud in there that I can barely hear myself think.. I dread going to work everyday, but maybe it will be better when I go to 2nd shift, most of that shift is older people, and the 2 or 3 that I've met seem pretty cool, I get along with them a lot better than people my own age. (My very best friend is 57 ) But anyways...
thanks for letting me vent...

w/o shoulders/triceps
military press machine: 50x15, 60x12, 70x8
cable crossovers: 40x10(barely!) 30x12, 30x12
cable upright rows: 60x12, 70x12, 80x8
o/h cable ext: 60x15, 70x12, 80x10
rope press: 50x15, 60x10, 70x8
v bar press: 60x15, 70x12, 90x8
no cardio again...

CALS: 1618 PROT: 138 (I cheated and ate some ice cream )

talk to you all later, and thanks again for listening!! BILLIE


Posted by: DOMS

That red dress you're wearing in your gallery pic makes you look elegant. And not just any woman can do that.


Posted by: gwcaton

Hi Billie


Hey girl , it's your journal ! Vent away !!

ICE CREAM !!!! LOL


Posted by: b_reed23

I need to quit being so honest in my journal!!
I didn't go to the gym today, I was SO glad it was Friday, and I just came home and proceeded to be lazy for a couple hours...that's not like me at all, but I think I deserved it
My cals rounded out to about 1550, and protein about 135-140

cfs3...thankyou so much... no one has ever told me that I'm elegant! (of course, no ones ever called me a lady either..!!!!!!!!)

talk to ya'll later!!
BILLIE


Posted by: Egoatdoor

Its OK to vent and I do like your honesty. It proves we are not all "perfect".
Quote:
Originally Posted by b_reed23


o/h cable ext: 60x15, 70x12, 80x10
rope press: 50x15, 60x10, 70x8
v bar press: 60x15, 70x12, 90x8
Strong triceps!


Posted by: b_reed23

Quote:
Originally Posted by Egoatdoor
Its OK to vent and I do like your honesty. It proves we are not all "perfect".

Strong triceps!
aw shucks..


Posted by: elahi21

Billy,
Well it's taken me like a week to read your journal since I'm at work (hope my boss doesn't notice) but I wanted to tell you that you are doing great!! I started reading because you are about the same size as me and thought I'd check out your workouts. You are making great progress. My workouts are similar to yours too so it sounds like I'm on the right track. I actually look forward to reading. (I am kindof new to the site and have become addicted! I see why your "fans" check in every day!) lol
Thanks for the great read. Keep up the great work!


Posted by: gwcaton

Hi Billie

Just one of your regular "fans" checking in on ya ! LOL
Still waiting for my PM on your suggestions for the ritual to become the first official female member of team MoFo .


Posted by: b_reed23

Gary...just tell me what the requirements are!! I have officially decided to take a week off...and then I may just start my new routine next monday....so you'll have to be quick about the initiation... dont keep me in suspense!!

elahi----you really made me blush there!! But thanks for the compliments...let me know when you start a journal vbmenu_register("postmenu_991787", true); and I will be sure to drop in!!


Posted by: b_reed23

my w/o plans for May 2-6 Starting p/rr/s, keeping same w/o schedule (I hope I have this right!!)
POWER WEEK!
Monday: BACK
SLDL
DB Rows
Pull up machine assisted one day I WILL do a real pull up!!
CG seated rows
ABS

Tuesday: CHEST/BICEPS
DB Bench
Incline DB Bench
Decline DB Bench
Easy Bar curl
Cable Curl
Hammer curl

Wednesday:
off day, possibly cardio/abs

Thursday: Shoulders/Triceps/Abs (if not done on Wed.)

DB Military press
Upright BB Rows
Cheat laterals
CG Bench press
Skull Crushers
s/h overhead db press

Friday: LEGS
Squats
Leg Press
Single leg extentions
Leg Curls
Standing Calf raises
Seated calf raises

Cardio on all days that I have time

I am SO excited to be starting this !!!!!!!!!!!

BILLIE


Posted by: Egoatdoor

Quote:
Originally Posted by b_reed23
Pull up machine assisted one day I WILL do a real pull up!!
Thats the spirit!!!

Quote:

I am SO excited to be starting this !!!!!!!!!!!
Great. I like the routine.


Posted by: gwcaton

Morning Miss MoFo

Good looking wo you have planned


Posted by: b_reed23

5/2/05 Power week, back/abs
single arm DB rows: 35x6, 35x6, 35x6
Pull up machine (pounds of assistance) 90x5, 90x6, 80x4 (maybe try to start w/80 next time?)
cg seated row: 80x6, 80x6, 90x4 (start w/ 90 next time)
deadlifts (regular, not sldl): 75x6, 85x6, 95x6 way too light, start 105 next time

3 min. RI ( I nearly went stir crazy staring at my cell phone for 3 mins!!)

abs: kneeling crunches, 3 sets of 15, 70, 80, 90lb
straight leg lifts, no weight, 3 sets of 10
cable side bends, 3 sets of 15, 50, 60, 70

30 minutes eliptical machine, 2.31 miles

Cals: 1530 Prot: 181, I have drastically increased my protein intake, and I think for RR week I may increase cals/ protein a bit to help w/ recovery