nikegurl

have a good workout!

If you want to achieve things that others can't...

You have to do things that others won't.

CourtQueen

Another refreshing workout.

2 BB Squats: 125x8, 125x8
2 Leg Ext: 75x8, 105x8
2 Incline BB Press: 65x8, 65x8
2 Cable Crossovers: 20x8, 30x8
2 Military DB Press: 27.5x9, 27.5x8
2 DB CG Bench: 50x8, 50x8
2 VBar Pressdown: 40x8, 40x8


I don't like this one as much as the previous one. I don't like the order and I'm not crazy about the exercises (except the squats and military press). 25 min approx. Still a few that I need to up the weight on........

Ok, off for my sweet potato....

oh, and can someone point me to the cable crossover exercise example via link please (not sure if I'm doing this right)

IainDaniel

http://www.exrx.net/WeightExercises/...andingFly.html

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

CourtQueen

Thanks Iain - but should your back really be moving that much?? And I'm assuming that it is important to hug out low......

IainDaniel

To be honest I am not sure, Your back will move to get full ROM, but I guess that all depends on weight used and your flexability

Sorry I couldn't help you out more.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

CourtQueen

Actually you helped out tons

I see so many variations going on with the cables and even online I found different things for crossover that I needed to make sure.

nikegurl

hi cq. i notice that i feel it differently depending on how high or low i cross at the end of the movement. you can experiment and find where you feel the best contraction.

this workout was ok for me....but made me start to fear the upcoming weeks.

If you want to achieve things that others can't...

You have to do things that others won't.

CourtQueen

I know I know

Novo

CQ, I felt a little insular following only the avant journals - and thought I'd come say hi!

I read your question on the priv.forum about the cable crossovers ... I know you feel a goose now, but will you trust me if I say you'll come to love them soon?! I was first introduced to them a couple of months ago, and it was soon hard to pry me off (I do like cables!)

Good luck with everything - isn't it reassuring to know we're all feeling the same trepidation about the harder weeks

IainDaniel

Ya Cable cross overs are great.

You guys got me scared about the upcoming weeks and I haven't even started

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

CourtQueen

Hi Novo!!! Good to see you here. It is so funny because it is so unlike me to give a shit but it is probably just that I'm unsure if I'm doing it right. I'll just try and believe it is character strengthening, lol.......

I think I will be -> in 3 weeks..... ohoh

I have faith Iain though that if we can do it you will have no problem!

So, today is an off day YEAH - except I'm going to go do some cardio, just because I'm a pathetic lot like that. Probably just a quickie 20 and some good stretching.
Shoulder is just a touch sore but that was from swinging not from lifting. And it is a 'NO' day and I really feel good about that. It is kind of like a fasting feeling that is much needed after the last two days. Off for some eggs.......and then turkey..... and then eggs..... and then cottage cheese.... and lots of beans and broccoli......YUMMY

and this is what I say to the taxman ->

Stacey

Hey CQ! Just got to read your journal--catch up!!

Good luck with your goals!!

I think you look great in your pics-- esp. for having twins

I Believe in the Impossible!!!

CourtQueen

Hi Stacey and Thanks! I have quite a ways to go and really look forward to seeing what I can accomplish in these next 12 weeks.

CourtQueen

So yesterday I did a 24min HIIT and it felt AWESOME.... however, I don't think I'll be doing those for much longer........
Yesterday was a 'No' day and I really felt great in the evening. Probably unlike a regular day there just wasn't that normal end of day water retention and all that. I kind of felt like I was shrinking, lol.... ok just kidding but it was a good feeling

Today is a Low day and so far so good. I didn't even break down and go get coffee

2 WG Pulldowns: 90 x8, 80 x8
2 Barbell Rows: 60 x8, 70 x8 (set with leg curls)
2 Seated Leg Curls: 180 x8, 180 x8
2 Barbell Curls: 40x8, 40x6
2 Cable Hammer Curls: 20x8, 25x8
2 Seated Calf Raise: 125x8, 125 x8 (set with shrugs)
oops last time it was standing ^
2 Barbell Shrugs: 80x8, 80x8

19 minutes (I did a couple of warmup sets... )

Nothing like a nice quickie! no comments you pervs out there......
seriously, again just nice and refreshing. That means I can go home and take the kiddos on a bike ride after work

Oh and I love the gym on FRIDAYS!!! There is hardly anyone there. I don't miss FACs (damn I shouldn't admit that, someone might ask if I'm turning gray )

calalily1972

Nice job

I couldn't survive without my morning coffee.

Rocco32

Sounds great. What did you do for HIIT?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

CourtQueen

Elliptical w/arms level 5, rpm between 55-80 4 minute increments .... I prefer this. But try to switch it up with treadmill and stairmaster......

Seriously trying to quit the coffee thing....it is sooooo hard

Var

Nice workout!!! I personally dont like quickies. I like to take things slow and enjoy the experience for as long as possible.

Couldnt resist.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

PreMier

Nice BB rows! Var is a perv, dont mind him

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

CourtQueen

2 BB Squats: 115x9, 135x9
2 Military DB Press: 27.5x9, 30x9
2 Incline BB Press: 65x9, 75x9
2 Leg Ext: 120x9, 120x9
2 DB CG Bench: 55x9, 65x9
2 Cable Crossovers: 30x9, 30x9
2 VBar Pressdown: 40x9, 45x7


I felt much better about this workout today. Just feel better about all the exercise overall and I bumbed up a bit on the weight. Can still do more so need to push myself. 24min total

That is is in a nutshell. Got to jump in the shower for my date tonight

CourtQueen

No worries PreMier. Var is allowed to be a perv in my journal once a week, just not more.

Yesterday was an off day...... I lifted 2x60x33lbs = 3960lbs and 2x125x20 = 5000lbs adn 2x15x14 = 420lbs .... total of 9380lbs! Putting in a planter/retainer wall.... my back is sore.

Today is an off day. VB at 6:30 but just one match tonight so that will be nice.

I can't wait for a 'HIGH' Day tomorrow.....

And then the fun begins

Var

So today starts a new week, right???

Looks like another great workout, CQ. Nice job!

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

CourtQueen

Careful, you don't want to waste that opportunity too soon in the week.

Var

Good point!

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

CourtQueen

New Week

Tues Hi
Wed Low
Thurs No
Fri Hi
Sat No
Sun Low
Mon No

I think this should work for fitting in the 3 No's this week.

I was a complete pansy today . Just did not feel strong and my back is a bit sore from the yard work and volleyball last night.

Todays workout on to 3s
30minutes

3WG Pulldowns: 80x9, 80 x9, 90x6
3Barbell Rows: 70 x6, 60 x9, 60x9 (set with leg curls)
3Seated Leg Curls: 70x9, 70x9, 180 x9 (2 different machines, both sitting so I don't understand why the weight labels are so different)
3Barbell Curls: 40x9, 30x9, 30x9 (set with calf raise)
3Cable Hammer Curls: 20x9, 20x9, 20x9 (why does the five always disappear?)
3Seated Calf Raise: 125x9, 125 x9, 125x9
3Barbell Shrugs: 80x9, 80x9, 80x9

On a side note I've noticed in the last week the visibility of more veins So, does this mean I just got whiter or is this in response to increase musle less fat?

Rocco32

I'd go with decreased BF! Great job

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

nikegurl

wow cq! you really move in the gym! 30 minutes. i see you superset a few things. i'm gonna have to go that route by next week i think 'cause it'll take me way too long.

last night took me 50 minutes! i gotta step it up.

i agree with rock - you're probably getting leaner!

If you want to achieve things that others can't...

You have to do things that others won't.

CourtQueen

Thanks Rock and NG. I do hope it is less bf.
I've felt really good these last two weeks. I think the carb cycling might have a lot to do with that. I'm seeing a lot more definition but my biggest fight is still that baby belly. I don't think it will ever go away. But I'm willing to put the work in to get in those low teens bf-wise to challenge all the sceptics out there (mostly myself )

Var

Great job as always CQ!!! You need to give me some lessons on "pace". You're kicking my ass. I cant seem to get through this as quickly as you do.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

PreMier

Howcome I am seeing 9 reps on so many exercises? This means you need to UP the weight!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.