Thread: Its off to the races

Nice thanks Jodi!!!!

GREAT SHOULDER WORKOUT!!!!!!!!!!

seated arnold presses- 3x10x20lbs, 6x17.5lbs
seated rotating front raises-3x10x10lbs
seated straight arm side raises-3x7.5lbs, 5x10lbs
bent over rear delts-3x12x10lbs
upright row on smith- 10x(each side)10lbs, 2x10x12.5

did 45 minutes on the ellipticall in the morning

6:30am-1/2c oats. 8 whites, 1 tsp flax
9:30am-can tuna, lettuce, 1 tsp flax
12:30pm-3oz potato, 4oz turkey
3:30pm-4oz turkey, 1.5c green bean, 1 tsp flax
6:00pm-can tuna, 1 tsp flax, lettuce
9:00pm-1.5c green bean, 3 oz steak

Yesterday-

7am-1/2c oats, 1 tsp flax, 8 whites
10am-can tuna, lettuce, 1 tsp flax
1pm-1/2c oats(still out of potato) 4 oz turkey
4pm-4oz chicken, 1c cuces
7pm-1.5 scoop protein and 1 tsp flax
9:30pm-3oz steak, .5c green beans

Arms-
rope pulldowns-10x50lbs, 10x60lbs, 6x70lbs, 6x60lb s, 5x50lbs
standing single arm precher curl-10x15lbs, 10x17.5, 5x17.5, 5x15, 10x15
reverse grip pulldowns-10x60lbs, 5x70lbs, 6x60lbs, 10x60, 12x50lbs
seated rotating curls-3x10x15lbs(last set last 5-6 assisted)
close grip press-2x10x60lbs, 8x60lbs
21's with barbell-30 x7 for bottom and upper and 20lbs for full range, then 20lbs for last two sets

7/12/03

5:15am-1/2grapefruit, 8 whites, 1 tsp flax
8:15am-1.5 scoop protein, 1 tsp flax
12:15pm- 4oz turkey, 1c cuces
4pm- 1.5 scoop protein, 10g glutamine
6:30pm-4oz chicken, 1c green beans
9:30pm-3oz steak, 1c green bean


2:30pm- HIIT
7:45m-30 min on incline treadmill

Ok leg workotu for today
laying leg curls
seated single leg curls
stiff legged deads with DB
adductors
leg press high and close
squts on smith, 2 sets of 15 & drop set
leg extensions
I am going to throw up!!!!!!!!!

Oh and because I am sure you all are so excited with me, BUT I NO LONGER HAVE TO WORK SATURDAY AND SUNDAY AT 6:30AM!!!!!!!!!!! I am so excited, this means I can have somewhat of a social life. I miss going dancing on friday and saturday nights so that is like the first thing I am doign!!!!!!!!!!!! SO EXCITED!!!!!!!!!!!!

Ok thought I was going to die today doing legs, I have never had the whole actually spin while I was squating before and totally freaked me out but afterwards felt even worse, you know that feeling when you feel like you are about ready to puke if you make too many movements and that if you close your eyes you are so going to hit the floor and then all of a sudden you just get the chills, yeah that was me today doing legs. Thought I was going to die LOL

5:15am-8 whites, 1/2c oats, 1 tsp flax
8:15am-1.5scoop protein, 1 tsp flax
11:15am- can tuna, 3oz red potato
2:00pm-1.5 scoop protein, 1 tsp flax
5pm- 4oz turkey,1.5c cuces 1 tsp flax
8pm-3oz steak, 1c green beans

oh man i am still completely stupid from that workout, here is what I did
all sets of 15
laying leg curls-30lbs, 40lbs, 50lbs, 40lbs
seated single leg curl-20lbs
stiff legged w/DB-35lbs, 37.5lbs, 35lbs
adductors-90lbs
leg press-160lbs, 170lbs, 180lbs, 190lbs
squats-35lbs, 35lbs
drop set squats til failure-35lbs, 25lb, 10lbs
leg extensions-40lbs

ss...great leg workout.
at what point did you almost black out and
just so i know for my next leg day
it will all be worth it in the long run....at least thats what i am told

the drop set squats made me almost pass out and then the throw up feeling was doing the leg extensions after that, yeah forgot all my stuff in the gym as i left today so meant i had to walk some more to go back and get it LOL

i should laugh cause he will probably make me do the same thing tuesday....need to buy a padded toilet seat

LOL, i am wandering about the three flights of stairs i have to go up and down to myt apartment and cardio tomorrow is going to SUCK!!! Luckily I don't have to do the step, would make my ass huge!!!

i love the stepper....makes for a nice round booty....i love cinnamon bun butts

well let me get mine lean like your then we can have contest on the step mill

Originally posted by shortstuff
oh man i am still completely stupid from that workout, here is what I did
all sets of 15
laying leg curls-30lbs, 40lbs, 50lbs, 40lbs
seated single leg curl-20lbs
stiff legged w/DB-35lbs, 37.5lbs, 35lbs
adductors-90lbs
leg press-160lbs, 170lbs, 180lbs, 190lbs
squats-35lbs, 35lbs
drop set squats til failure-35lbs, 25lb, 10lbs
leg extensions-40lbs

You mentioned in Stacey's journal that you were always looking for variations... have you ever tried 1 1/4 laying leg curls? My hams never would show up til I started those and they help with my calves as well!!!

never done that can you explain and I will try them on sunday

on a lying leg curl machine, bring the curl from the bottom to the top and in the same motion, bring the curl down a 1/4 way and back up to the top

that sounds like a throw up one, will have to do!!!!! man i am addicted to that feeling now LOL

J'bo shes talking about 21's or lucky 7 with your hamstrings : )

hmmmm, that would work for extensions too, ooohh got some good ideas now

Front Squats
Plie Squats
Feet Forward Smith Squats
BB SLDL
Good Mornings
Hypers for the hams and butt - pad at knee and above knee level
Step Ups
Back, forward, side lunges

so um coach you seeing that, lets come up with some good ideas

Yes that plan would work but i would change up from squats to leg presses. Bascailly you varing the feet postion will hit different areas of the quads. Bascally I like to do leg presses and some for over squats movement in every work wether it be hack, smith machine, free squats, front sqauts or squat machine it self. My legs aren;t the biggest but MR "chicken legs" is getting close to the mid 600's each week. but now I won;t go over 500 and ust rep it for 8-10 times with strict for since i'm in contest prep. but leg presses I will push the limit to 1600-1800 lbs for a good set of 6-8 reps for a good 2 sets

well then each week we can juast do something diff to hit diff areas, want to focus on hams next workout, trhey haven't had a good punishing in awhile LOL

That avi pic of fade's bum... it was taken before he ever did a squat! He used to only do leg press... max is like 1500 lbs, no lie!!! He says the higher you place you feet the more of the upper butt you'll hit, you know to round it out.

Although, you already have a great booty...

Originally posted by shortstuff
well then each week we can juast do something diff to hit diff areas, want to focus on hams next workout, trhey haven't had a good punishing in awhile LOL

If you like the puke feeling, try 100 reps in 4 sets of Good Mornings!

those are so in my back workout for wednesday, trying those puppies, and thank you mam you have a great ass too!!!! It is weird how much one ejoys punishing ones sels LOL

AHHHHHHHH I hink my legs are going to fall off, They didn't hurt until I started to do my 45 minutes of cardio on the eliptical. About 12 minutes into it I started to get cramps in my quads, ny ass, my hams, it sucked so bad, i had to turn the resistance down because my legs hur so bad. But I made it through all 45 minutes so I give myself props. Oh and had a GREAT chst workout, felt almost the same intensity as my leg workout yesterday.

7am- 1/2c egg oatmeal, 8 whites, 1 tsp flax
10am- 1.5 scoop protein, 1 tsp flax
1pm- 4 oz chicken 3 oz potato
6pm-1.5 scoop protein 1 tsp flax
9pm-3oz steak, green bean

cable flys- 10x10lbs, 3x10x20lbs
incline cable flys- 3x12x10lbs
incline bench press-3x10x10lbs each side
bench press- 2x10x10lbs, 8x10lbs, 6x5lbs, 7xbar onl
could not do more then 10pushups on my knees after that LOL

Abs-
hanging leg raise
oblique decline crunches
decline crunches
machine crunch

Originally posted by shortstuff
those are so in my back workout for wednesday, trying those puppies, and thank you mam you have a great ass too!!!! It is weird how much one ejoys punishing ones sels LOL

For back they are seated Good Mornings Have fun!