LB's Journal....The Road to Valhalla....

ladybuilder · 09-18-2004, 06:14 PM

Well I am going to do this!

I need to get my journal going, due to my lack of motivation when it comes to pen and paper.

My typical week: Lift 5-6 days, always to failure. Heavy as possible. Always want to impress myself. I change from circuit training w/ FreeWeights- to certain muscle groups per day of the week. Try to train opposing groups on the same day.?. I guess that is ok so far.

So far I have seen pretty good gains since I slacked off for 4 months and binged like a moose.

Thats how it made me feel.

I was 140 25%BF B4 i started to lift. After 2 months I had gained 15lbs. lean tissue, and was at 20%BF. Now I am at 156lbs. 24% BF and have managed to get my strenght back plus about 5-10% more. I am a bit flabby still from the sudden weight gain, (which was 20lbs of fat), but am getting down rather quickly w/ the intense regimine I am on now.

I teach two cardio/sculpting classes a week and do 3-4 more 45min-1hour cardio sessions a week. If I am lucky.

So I have started this thing, now I have to keep it up. Monday I will post my lifting specs.

bulletproof1 · 09-18-2004, 06:21 PM

good for you! we will all be here reading about your progress and cheering you on. good luck

gwcaton · 09-18-2004, 07:06 PM

I was hoping you would start a journal

looking forward to seeing you meet your goals

Rocco32 · 09-19-2004, 04:15 AM

Good luck, and nice pics!!

ladybuilder · 09-20-2004, 05:14 PM

Thanks for all the encouragement.

Well it's Monday and it was back to the gym! With much enthusiasum!

Saturday i went out to a local Dance club and danced like a maniac and sweat up a storm! A few of my girfriends attended and we all had a good time! I was a good girl and only had 4 Bud Lights, so the extra calories consumed were in part burnt off.

Today I started off with my protein shake w/ 2 large frozen strawberries, 9 ice cubes and 8oz. skim milk. All my Vitamins and AM supplements.

I hit the gym around 11AM and did 10 min of cardio on a stepmaster at a high level to get warmed up.

I followed up with the Nautilus Duo Squat @ 217.5lbs/12 reps, 235/10reps and 260/3 reps to failure, (eeghads I dislike Mondays!).
Hip Adduction @ 60lbs/15 reps, 70bs/12 reps.
Hip Abdudtion @ 70lbs/15 reps.
*Let me explain that I teach classes on Mondays and Wed.'s so I go easy on the legs, as to not suck eggs during my classes.
Straight bar cable curls @ 30lbs/12, 35lbs/12, 40lbs/12
Decline dumbbell chest press @ 15lbs/15, 20lbs./12, 25lbs/12
decline dumbbell chest fly's @ 12lbs/12, 15lbs/12, 20lbs/12
Wide grip lat pull@ 50lbs/12, 60lbs/12, 70lbs/12, 80lbs/12
Rusian dead lifts dumbbell @ 20lbs/12, 25lbs/12, 30lbs/12
Hyperextension 1 set of 12 reps(my lower back has been kiling me

).
Oblique dumbbell twists 1 set of 12 w/ 20lbs.

Followed workout w/ Protein shake same as before exempt berries.

2 Large apples for a snack @ 2 hours apart.

Regular well balanced meals through out the day.

35 min step class @ high intensity, followed by 25 min of Aeroball and floor ab's, lower back and leg exercises.

Protein shake after class w/ berries.

Will have a snack B4 bed usually some sort of Complex Carb, but not after 7:30PM.

That's usually how my Mon & Wed look. I eat more on the other days of the week to support my intense lifting days and do 12 hour carb loads on the weekends.

Any suggestions on a Meal Regimine that will not put on fat, but help me bulk up, would be greatly appreciated. I have tried several but they did little to nothing to help me bulk up. I took advice from a very poor source and I became bloated from to many meals w/ beans and rice.

I am looking for something to help me bulk up quickly and include an array of different food not the same thing everyday.

So far I am seeing soem results with what I am doing, but I have not put on much lean tissue as I thought I would. My BF% is going down, which is great.

Till tomorrow!

More of this to do

ladybuilder · 09-21-2004, 05:54 PM

Well today I did pretty much the same old run of things.

I skipped doing any real cardio to go to lunch with a friend I haven't seen in over a month.

Luch was a 8 oz. house sirloin w/ a cup of steamed carrots and summer squash.

I had at least 64 oz. of water today. Slacking

After I came home I studied and got some work done for school.

I finally got to the gym tonight;

8 min warm up on the elliptical

Nautilus Back Extension 80lbs/12, 90lbs/12, 100lbs/12
Hammer behind the neck pull 90lbs/12, 110lbs/12, 120lbs/12, 130lbs/12
Hammer Iso Row 90lbs/12, 110lbs/12, 120lbs/12
Hyperextension 2 sets of 12
Bent over dumbell reverse fly's 12lbs/12, 15lbs/12, 15lbs/12
Cable rope crunch 110lbs/12, 120lbs/12, 130lbs/12, 140lbs/12
Cable rope tricep extension 50lbs/12, 60lbs/12
Cable kickback's 50lbs/12-(knee bothers me so I am working on strengthening)
Cable adduct&abduct's 20lbs/12, 30lbs/12, 40lbs/12

Need to work on getting more time at the gym so I can do more sets and increase my strength. I feel like Olive Oli at the gym these days, I ran out of Whey and feel like I am not performing the way I should.

I am still trying to be strickt with my diet, so I can lower my BF% and lifting a bit heavier than I usually can.

Hope the end of the week is better than the beginning.

My husband has been gone for a week and a half w/ the Army for Annual Training and he is finally coming home tomorrow.

I plan on plenty of cardio then.

Been a good girl and good things come to those who only think about it.

Have to teach tomorrow night and in hopes to get stuff done early so i can lift before Noon.

ladybuilder · 09-23-2004, 05:43 AM

Yesturday I hit the gym mid morning. My workout was ok.

It started with 10 min on the Elliptical cycle.

Pec Dec Wrmup @ 30lbs/12, 40lbs/12
Rotator Cuff Wrmup 5lbs/12
Bench Press @ 75lbs/12, 85lbs/6, 80lbs/5
Dumbbell Fly's @ 15lbs/12, 20lbs/12, 25lbs/12
Tri two arm Overhead Ext. @ 15lbs/12, 20lbs/12, 25lbs/12, 30lbs/12
Cable rope tri ext. @ 60lbs/12
Cable crossover 20lbs/12, 30lbs/12, 40lbs/12
Wall Chair Leg Lifts 1 set of 12
Flat Bench Leg Lifts 1 set of 20
Stiff leg Calve Raises 350lbs/12, 350lbs/12

Ran out of time and did not finish my workout. Did not teach class tonight because my old man came home and...well... I did my Cardio them....

For dinner I had Whole Wheat Spag. w/Ground Sirloin 95% Lean & Sauce
I had more meat then Spag.

Today I hope to WO w/ the old man so I can have a spotter. Yeah!!!

ladybuilder · 09-24-2004, 07:58 AM

I seem to be getting on less these past few days.

Yesturday I went to the gym for Shoulders, here's how I did.

Started w/ 10 min on the Stepmaster @ level 11.

Did Hip abduction for kicks @ 60lbs/12, 70lbs/12
Military Press @ 45lbs/12, 65lbs/12, 75lbs/7, 75lbs/6
Dumbbell Lateral Raises @ 15lbs/12, 12lbs/12, 10lbs/12, 8lbs/12, 5lbs/12
Barbell Upright Rows @ 45lbs/12, 55lbs/12, 65lbs/12
Low-Cable Front Raises @ 10lbs/12, 20lbs/12
Arnold press @ 15lbs/12, 20lbs/12

Pretty much of what I did yesturday. I need to get serious and get stuff done. I have been slacking since my old man has been home.

I have some spec goals I decided on;

Barbell Squats 135lbs.
Bench Press 80lbs.
Leg Press 280lbs
Wide lat pull 90lbs
narrow lat pull 100lbs
Military press 80lbs

So far that is what I came up with. i am training to failuer at least once per each lift. So far i am seeing an increase with that. I read that it is best to only train to failuer once in each lift. Also I have gone back to targeting specific body parts per day, instead of circuit training. I got bored with that and felt that I was not doing enough.

If anyone reads what i have posted so far, please feel free to add any advice you may have for increasing strength as well as mass. TY

ladybuilder · 09-24-2004, 04:50 PM

Today i did 23 min on the Elliptical cycle and did some reps on the Hip& Back machine as well as some reps for my Obliques. I needed to do some Cardio and wanted to take a day off of lifting to pick up on Sat. with lifting after class. Bummmmmmmmererererererer!

ladybuilder · 09-25-2004, 02:50 PM

Well it is Saturday and I made up for some lost time with the Cardio. I went to an hour long step class this morning that ended with some great leg and butt work. I plan on going out dancing to help with the BF%.

My main goal is to lose the BF% I want to shed and then work on my mass.

My diet I have worked on and think that I can keep it in control to reach my 10% BF loss in the next 4 months. I am eager and with hopes that by January I will be back to where I was last November. 150lbs, 20% BF. Then I can work on the gains.!!!

dtc118 · 09-27-2004, 11:47 AM

Nice to read your journal, it is very interesting. I hope you meet your goals! Keep up the great work and keep the pics coming!

ladybuilder · 09-27-2004, 05:07 PM

Thanks DTC.

I did not get to the gym this morning to lift. My son was throwing a temper and refused to go.

I did go to teach my class and ended it with "Guts and Butts", (Ab and Glute), for any one who didn't get that.

I plan on going to lift tomorrow. And nothing will stop me, even if I have to drag my son my his shirt tail. :rolf:

Tomorrow I also have to sub for another instructor for a 5:30PM class. So I will get some much needed cardio.

I am trying to get that BF% down and will work on that before I really get into the mass gain I want to accomplish. Then I can get on a PH cycle and not worry too much about weight gain. I am under the impression you can put on some extra unwanted BF if you don't do it right.

My old amn just got off a cycle, not PH's, and he gained. He started at 190 and is now 230. And some of it is not muscle. He wants me to wait until I get to my goal BF% before attempting PH's and creitine. I have no idea how I will do on any type of PH, so I will try something not too extream as a first.

All in all looking forward to that little experiment.

Will post tomorrow after gym, it's chest and Bi day!! wwwooohhhhooooo

ladybuilder · 09-28-2004, 11:05 AM

Today i did just chest due to my son who refuses to let my lift. Oh well

Had time to do this;

Hammer strength wide chest 25lbs/12, 35lbs/12, 45lbs/12, 50lbs/12
" " Narrow " 25lbs/12, 35lbs/12, 45lbs/10
Decline chest press, (haven't done in forever) bar/12, 55lbs/12
low-cable cross over 20lbs/12, 25lbs/12, 30lbs/6
Decline dumbbell flys 15lbs/12, 20lbs/12
Hyperextensions 1 set of 12

I started with 10 min on the Stepmaster.

I have class this evening and I plan to work my bicep routine into the second half of the class.

Till then

Sapphire · 09-28-2004, 11:18 AM

Good luck with your goals!!!

Great pics!!!

ladybuilder · 09-30-2004, 10:08 AM

Thanks sapphire!

Yesturaday I went to lift in mid AM it was back day!

Looked like this;

iso row 90lbs/12, 110lbs/12, 130lbs/12
behind neck pull down 90lbs/4, 115lbs/4
dead lifts, smith machine-(need to work on form) 70lbs/12, 90lbs/2 (back still stiff!
lat pull wide 90lbs/6, 100lbs/4
bent over reverse flys 15lbs/12, 20lbs/12
cable crunch 120lbs/12, 140lbs/12

Had to cut it short owner and I had meeting about classes and such. They are doing reviews on the instructors and their classes. So far I am getting rave reviews!

I taught my 5PM class, was suppose to have off due to my covering Tues. class. The other instructor never showed so I had to come in. Oh Well, I needed the workout.

It was 30min of High Intensity cardio w/ sculpting at the end. All major body parts accounted for. I am trying to get some of the participants versed on free weights and different exercises they can do in the weight room. This way the intimidation thing will subside for them and I can PT them. 4 women so far are lined up to do 3 sessions a wk. for 6 weeks with me. I am psyched!!!

ladybuilder · 10-05-2004, 06:38 AM

geish I can't remember what I did if anything on Friday, but Saturday I went in for a quick leg W/O

Goodmornings 65lbs/12, 80lbs/12, 95lbs/12, (still going easy due to lower back, need to go to chiropractor

).
Leg curl 80lbs/12, 90lbs/12, 100lbs/12, 110lbs/12
hip back machine 60lbs/12, 70lbs/12
leg press 270lbs/12, 290/12, 300lbs/12,320lbs/12
dumbbell lunges w/ 15lbs/6, 20lbs/6, 25lbs/12, 30lbs/4 each leg

I think that is pretty much it.

I went to 3 family events revolving around my brother in laws wedding, so I slacked a little on Friday. Saturday consisted of a lot of great food and dancing, Oh and wine.

ladybuilder · 10-05-2004, 06:46 AM

Yesturday I did an quick circuit type W/O,

Stairstepper for 10min.

Hip abduction 70lbs/15-to warm up stiff legs
dead lifts 65lbs/12, 80lbs/12, 95lbs/12
cable crunches 120lbs/12, 140lbs/12
Dumbbell rows w/ 15lbs/12, 25lbs/12, 30lbs/10 each side
Oblique machine 60lbs/12, 70lbs/12, 80lbs/12 each side
Nautilus reverse hyper 80lbs/12, 90lbs/12, 100lbs/12, 110lbs/12
Nautilus Ab machine 70lbs/20

Followed by my hour long cardio class in PM, 45 min of slow burn cardio then worked on floor doing tae-bo style Ab, Hip, Butt, and oblique moves.

I HURT!!

ladybuilder · 10-05-2004, 05:15 PM

Ok I remember what I did Friday;

Shoulders
Military press 65lbs/12, 75lbs/12, 95lbs/5, 95lbs/3
Arnold press 15lbs/12, 20lbs/12
Hammer strength shoulder press 50lbs/12, 70lbs/12, 80lbs/12

Quick W/O then I did 30min slow burn cardio.

had to make it short and sweet to go to the Rehersal dinner for the brother in laws wedding.

ladybuilder · 10-05-2004, 05:23 PM

Today I did Chest and Bi's

Chest press, warmup w/ bar/12, 85lbs/5, 95lbs/4, 95lbs/3
Roatator cuff w/ 10lbs
chest dips 1 set of 12
Chin ups 2 sets of 12
Alternating dumbbell chest press 15lbs/12
low-cable cross overs 10lbs/12, 15lbs/12, 20lbs/12
low-cable curls 20lbs/12 each side
Zotman curls 15lbs/12, 20lbs/12
Lateral raise for stiff shoulders 50lbs/12

Then I went to class 30 min slow burn cardio w/ abs and legs, followed by another 35 min hiit w/o. Then I walked home about 3 miles both ways to and from gym. I am trying like hell to get extra cardio in, but still doing x-tra protein in diet and lifting to maintain strength and mass I already have. Keping cals low to loose the BF% to acheive goal!!!

dtc118 · 10-11-2004, 07:45 AM

Hey LB, Hope the workout are going good. I noticed in your last posted workout that you do pullups. i assume those are either with assitance?

ladybuilder · 10-14-2004, 11:00 AM

Quote:

Originally Posted by dtc118

Hey LB, Hope the workout are going good. I noticed in your last posted workout that you do pullups. i assume those are either with assitance?

I do the pull ups with one foot on a flat bench, just barely w/ my toes touching. My other leg is crossed over that leg. I am not as strong as I wish to be yet in order to do then w/o assistance. But I am getting there!!

dtc118 · 10-14-2004, 12:41 PM

good discription LB. Don't be down about not being abe to do the pull ups unassisted yet. I struggle with them also. You seem strong with everything else though. Post your workouts when you can. Hope you're doing well.

dtc118 · 10-14-2004, 12:41 PM

good discription LB. Don't be down about not being abe to do the pull ups unassisted yet. I struggle with them also. You seem strong with everything else though. Post your workouts when you can. Hope you're doing well.

dtc118 · 10-14-2004, 12:41 PM

good discription LB. Don't be down about not being abe to do the pull ups unassisted yet. I struggle with them also. You seem strong with everything else though. Post your workouts when you can. Hope you're doing well.

ladybuilder · 10-14-2004, 03:03 PM

Thanks dtc118, I have been working out reguarly, but with my hubby going to Iraq I usually spend my journal time with him. I have been doing my regular chest/ bi's, back/ tri's, legs/shoulder routine this week. But I can't seem to concentrate and I forget what i have done for weight and reps. But I have increased my all around strength. It may be that my w/o's have been fueled w/ anger to see him go. Mad at noone or anything in particular, just the fact he is going.

09-18-2004, 06:14 PM	#1
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	LB's Journal....The Road to Valhalla.... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well I am going to do this! I need to get my journal going, due to my lack of motivation when it comes to pen and paper. My typical week: Lift 5-6 days, always to failure. Heavy as possible. Always want to impress myself. I change from circuit training w/ FreeWeights- to certain muscle groups per day of the week. Try to train opposing groups on the same day.?. I guess that is ok so far. So far I have seen pretty good gains since I slacked off for 4 months and binged like a moose. Thats how it made me feel. I was 140 25%BF B4 i started to lift. After 2 months I had gained 15lbs. lean tissue, and was at 20%BF. Now I am at 156lbs. 24% BF and have managed to get my strenght back plus about 5-10% more. I am a bit flabby still from the sudden weight gain, (which was 20lbs of fat), but am getting down rather quickly w/ the intense regimine I am on now. I teach two cardio/sculpting classes a week and do 3-4 more 45min-1hour cardio sessions a week. If I am lucky. So I have started this thing, now I have to keep it up. Monday I will post my lifting specs.
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-18-2004, 06:21 PM	#2
bulletproof1 THE PAIN TRAIN Elite Member Join Date: May 2004 Location: Earth Posts: 2,428	good for you! we will all be here reading about your progress and cheering you on. good luck
	“There is no finish line.” www.wheresgeorge.com

09-18-2004, 07:06 PM	#3
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I was hoping you would start a journal looking forward to seeing you meet your goals
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

09-19-2004, 04:15 AM	#4
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Good luck, and nice pics!!
	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...

09-20-2004, 05:14 PM	#5
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Thanks for all the encouragement. Well it's Monday and it was back to the gym! With much enthusiasum! Saturday i went out to a local Dance club and danced like a maniac and sweat up a storm! A few of my girfriends attended and we all had a good time! I was a good girl and only had 4 Bud Lights, so the extra calories consumed were in part burnt off. Today I started off with my protein shake w/ 2 large frozen strawberries, 9 ice cubes and 8oz. skim milk. All my Vitamins and AM supplements. I hit the gym around 11AM and did 10 min of cardio on a stepmaster at a high level to get warmed up. I followed up with the Nautilus Duo Squat @ 217.5lbs/12 reps, 235/10reps and 260/3 reps to failure, (eeghads I dislike Mondays!). Hip Adduction @ 60lbs/15 reps, 70bs/12 reps. Hip Abdudtion @ 70lbs/15 reps. *Let me explain that I teach classes on Mondays and Wed.'s so I go easy on the legs, as to not suck eggs during my classes. Straight bar cable curls @ 30lbs/12, 35lbs/12, 40lbs/12 Decline dumbbell chest press @ 15lbs/15, 20lbs./12, 25lbs/12 decline dumbbell chest fly's @ 12lbs/12, 15lbs/12, 20lbs/12 Wide grip lat pull@ 50lbs/12, 60lbs/12, 70lbs/12, 80lbs/12 Rusian dead lifts dumbbell @ 20lbs/12, 25lbs/12, 30lbs/12 Hyperextension 1 set of 12 reps(my lower back has been kiling me ). Oblique dumbbell twists 1 set of 12 w/ 20lbs. Followed workout w/ Protein shake same as before exempt berries. 2 Large apples for a snack @ 2 hours apart. Regular well balanced meals through out the day. 35 min step class @ high intensity, followed by 25 min of Aeroball and floor ab's, lower back and leg exercises. Protein shake after class w/ berries. Will have a snack B4 bed usually some sort of Complex Carb, but not after 7:30PM. That's usually how my Mon & Wed look. I eat more on the other days of the week to support my intense lifting days and do 12 hour carb loads on the weekends. Any suggestions on a Meal Regimine that will not put on fat, but help me bulk up, would be greatly appreciated. I have tried several but they did little to nothing to help me bulk up. I took advice from a very poor source and I became bloated from to many meals w/ beans and rice. I am looking for something to help me bulk up quickly and include an array of different food not the same thing everyday. So far I am seeing soem results with what I am doing, but I have not put on much lean tissue as I thought I would. My BF% is going down, which is great. Till tomorrow! More of this to do
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-21-2004, 05:54 PM	#6
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Well today I did pretty much the same old run of things. I skipped doing any real cardio to go to lunch with a friend I haven't seen in over a month. Luch was a 8 oz. house sirloin w/ a cup of steamed carrots and summer squash. I had at least 64 oz. of water today. Slacking After I came home I studied and got some work done for school. I finally got to the gym tonight; 8 min warm up on the elliptical Nautilus Back Extension 80lbs/12, 90lbs/12, 100lbs/12 Hammer behind the neck pull 90lbs/12, 110lbs/12, 120lbs/12, 130lbs/12 Hammer Iso Row 90lbs/12, 110lbs/12, 120lbs/12 Hyperextension 2 sets of 12 Bent over dumbell reverse fly's 12lbs/12, 15lbs/12, 15lbs/12 Cable rope crunch 110lbs/12, 120lbs/12, 130lbs/12, 140lbs/12 Cable rope tricep extension 50lbs/12, 60lbs/12 Cable kickback's 50lbs/12-(knee bothers me so I am working on strengthening) Cable adduct&abduct's 20lbs/12, 30lbs/12, 40lbs/12 Need to work on getting more time at the gym so I can do more sets and increase my strength. I feel like Olive Oli at the gym these days, I ran out of Whey and feel like I am not performing the way I should. I am still trying to be strickt with my diet, so I can lower my BF% and lifting a bit heavier than I usually can. Hope the end of the week is better than the beginning. My husband has been gone for a week and a half w/ the Army for Annual Training and he is finally coming home tomorrow. I plan on plenty of cardio then. Been a good girl and good things come to those who only think about it. Have to teach tomorrow night and in hopes to get stuff done early so i can lift before Noon.
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-23-2004, 05:43 AM	#7
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Yesturday I hit the gym mid morning. My workout was ok. It started with 10 min on the Elliptical cycle. Pec Dec Wrmup @ 30lbs/12, 40lbs/12 Rotator Cuff Wrmup 5lbs/12 Bench Press @ 75lbs/12, 85lbs/6, 80lbs/5 Dumbbell Fly's @ 15lbs/12, 20lbs/12, 25lbs/12 Tri two arm Overhead Ext. @ 15lbs/12, 20lbs/12, 25lbs/12, 30lbs/12 Cable rope tri ext. @ 60lbs/12 Cable crossover 20lbs/12, 30lbs/12, 40lbs/12 Wall Chair Leg Lifts 1 set of 12 Flat Bench Leg Lifts 1 set of 20 Stiff leg Calve Raises 350lbs/12, 350lbs/12 Ran out of time and did not finish my workout. Did not teach class tonight because my old man came home and...well... I did my Cardio them.... For dinner I had Whole Wheat Spag. w/Ground Sirloin 95% Lean & Sauce I had more meat then Spag. Today I hope to WO w/ the old man so I can have a spotter. Yeah!!!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-24-2004, 07:58 AM	#8
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	I seem to be getting on less these past few days. Yesturday I went to the gym for Shoulders, here's how I did. Started w/ 10 min on the Stepmaster @ level 11. Did Hip abduction for kicks @ 60lbs/12, 70lbs/12 Military Press @ 45lbs/12, 65lbs/12, 75lbs/7, 75lbs/6 Dumbbell Lateral Raises @ 15lbs/12, 12lbs/12, 10lbs/12, 8lbs/12, 5lbs/12 Barbell Upright Rows @ 45lbs/12, 55lbs/12, 65lbs/12 Low-Cable Front Raises @ 10lbs/12, 20lbs/12 Arnold press @ 15lbs/12, 20lbs/12 Pretty much of what I did yesturday. I need to get serious and get stuff done. I have been slacking since my old man has been home. I have some spec goals I decided on; Barbell Squats 135lbs. Bench Press 80lbs. Leg Press 280lbs Wide lat pull 90lbs narrow lat pull 100lbs Military press 80lbs So far that is what I came up with. i am training to failuer at least once per each lift. So far i am seeing an increase with that. I read that it is best to only train to failuer once in each lift. Also I have gone back to targeting specific body parts per day, instead of circuit training. I got bored with that and felt that I was not doing enough. If anyone reads what i have posted so far, please feel free to add any advice you may have for increasing strength as well as mass. TY
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-24-2004, 04:50 PM	#9
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Today i did 23 min on the Elliptical cycle and did some reps on the Hip& Back machine as well as some reps for my Obliques. I needed to do some Cardio and wanted to take a day off of lifting to pick up on Sat. with lifting after class. Bummmmmmmmererererererer!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-25-2004, 02:50 PM	#10
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Well it is Saturday and I made up for some lost time with the Cardio. I went to an hour long step class this morning that ended with some great leg and butt work. I plan on going out dancing to help with the BF%. My main goal is to lose the BF% I want to shed and then work on my mass. My diet I have worked on and think that I can keep it in control to reach my 10% BF loss in the next 4 months. I am eager and with hopes that by January I will be back to where I was last November. 150lbs, 20% BF. Then I can work on the gains.!!!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-27-2004, 11:47 AM	#11
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21	Nice to read your journal, it is very interesting. I hope you meet your goals! Keep up the great work and keep the pics coming!
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21

09-27-2004, 05:07 PM	#12
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Thanks DTC. I did not get to the gym this morning to lift. My son was throwing a temper and refused to go. I did go to teach my class and ended it with "Guts and Butts", (Ab and Glute), for any one who didn't get that. I plan on going to lift tomorrow. And nothing will stop me, even if I have to drag my son my his shirt tail. :rolf: Tomorrow I also have to sub for another instructor for a 5:30PM class. So I will get some much needed cardio. I am trying to get that BF% down and will work on that before I really get into the mass gain I want to accomplish. Then I can get on a PH cycle and not worry too much about weight gain. I am under the impression you can put on some extra unwanted BF if you don't do it right. My old amn just got off a cycle, not PH's, and he gained. He started at 190 and is now 230. And some of it is not muscle. He wants me to wait until I get to my goal BF% before attempting PH's and creitine. I have no idea how I will do on any type of PH, so I will try something not too extream as a first. All in all looking forward to that little experiment. Will post tomorrow after gym, it's chest and Bi day!! wwwooohhhhooooo
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-28-2004, 11:05 AM	#13
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Today i did just chest due to my son who refuses to let my lift. Oh well Had time to do this; Hammer strength wide chest 25lbs/12, 35lbs/12, 45lbs/12, 50lbs/12 " " Narrow " 25lbs/12, 35lbs/12, 45lbs/10 Decline chest press, (haven't done in forever) bar/12, 55lbs/12 low-cable cross over 20lbs/12, 25lbs/12, 30lbs/6 Decline dumbbell flys 15lbs/12, 20lbs/12 Hyperextensions 1 set of 12 I started with 10 min on the Stepmaster. I have class this evening and I plan to work my bicep routine into the second half of the class. Till then
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

09-28-2004, 11:18 AM	#14
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Good luck with your goals!!! Great pics!!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

09-30-2004, 10:08 AM	#15
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Thanks sapphire! Yesturaday I went to lift in mid AM it was back day! Looked like this; iso row 90lbs/12, 110lbs/12, 130lbs/12 behind neck pull down 90lbs/4, 115lbs/4 dead lifts, smith machine-(need to work on form) 70lbs/12, 90lbs/2 (back still stiff! lat pull wide 90lbs/6, 100lbs/4 bent over reverse flys 15lbs/12, 20lbs/12 cable crunch 120lbs/12, 140lbs/12 Had to cut it short owner and I had meeting about classes and such. They are doing reviews on the instructors and their classes. So far I am getting rave reviews! I taught my 5PM class, was suppose to have off due to my covering Tues. class. The other instructor never showed so I had to come in. Oh Well, I needed the workout. It was 30min of High Intensity cardio w/ sculpting at the end. All major body parts accounted for. I am trying to get some of the participants versed on free weights and different exercises they can do in the weight room. This way the intimidation thing will subside for them and I can PT them. 4 women so far are lined up to do 3 sessions a wk. for 6 weeks with me. I am psyched!!!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

10-05-2004, 06:38 AM	#16
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	geish I can't remember what I did if anything on Friday, but Saturday I went in for a quick leg W/O Goodmornings 65lbs/12, 80lbs/12, 95lbs/12, (still going easy due to lower back, need to go to chiropractor ). Leg curl 80lbs/12, 90lbs/12, 100lbs/12, 110lbs/12 hip back machine 60lbs/12, 70lbs/12 leg press 270lbs/12, 290/12, 300lbs/12,320lbs/12 dumbbell lunges w/ 15lbs/6, 20lbs/6, 25lbs/12, 30lbs/4 each leg I think that is pretty much it. I went to 3 family events revolving around my brother in laws wedding, so I slacked a little on Friday. Saturday consisted of a lot of great food and dancing, Oh and wine.
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

10-05-2004, 06:46 AM	#17
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Yesturday I did an quick circuit type W/O, Stairstepper for 10min. Hip abduction 70lbs/15-to warm up stiff legs dead lifts 65lbs/12, 80lbs/12, 95lbs/12 cable crunches 120lbs/12, 140lbs/12 Dumbbell rows w/ 15lbs/12, 25lbs/12, 30lbs/10 each side Oblique machine 60lbs/12, 70lbs/12, 80lbs/12 each side Nautilus reverse hyper 80lbs/12, 90lbs/12, 100lbs/12, 110lbs/12 Nautilus Ab machine 70lbs/20 Followed by my hour long cardio class in PM, 45 min of slow burn cardio then worked on floor doing tae-bo style Ab, Hip, Butt, and oblique moves. I HURT!!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

10-05-2004, 05:15 PM	#18
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Ok I remember what I did Friday; Shoulders Military press 65lbs/12, 75lbs/12, 95lbs/5, 95lbs/3 Arnold press 15lbs/12, 20lbs/12 Hammer strength shoulder press 50lbs/12, 70lbs/12, 80lbs/12 Quick W/O then I did 30min slow burn cardio. had to make it short and sweet to go to the Rehersal dinner for the brother in laws wedding.
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

10-05-2004, 05:23 PM	#19
ladybuilder Registered User Join Date: Sep 2004 Location: New Hampshire, USA Posts: 102 Photos: 11	Today I did Chest and Bi's Chest press, warmup w/ bar/12, 85lbs/5, 95lbs/4, 95lbs/3 Roatator cuff w/ 10lbs chest dips 1 set of 12 Chin ups 2 sets of 12 Alternating dumbbell chest press 15lbs/12 low-cable cross overs 10lbs/12, 15lbs/12, 20lbs/12 low-cable curls 20lbs/12 each side Zotman curls 15lbs/12, 20lbs/12 Lateral raise for stiff shoulders 50lbs/12 Then I went to class 30 min slow burn cardio w/ abs and legs, followed by another 35 min hiit w/o. Then I walked home about 3 miles both ways to and from gym. I am trying like hell to get extra cardio in, but still doing x-tra protein in diet and lifting to maintain strength and mass I already have. Keping cals low to loose the BF% to acheive goal!!!
	http://www.grrl.com/sensual.jpg http://www.grrl.com/bettydev.gif http://www.gunters.net/Gallery My kind of man! Check out his site. Nice pics!

10-11-2004, 07:45 AM	#20
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21	Hey LB, Hope the workout are going good. I noticed in your last posted workout that you do pullups. i assume those are either with assitance?
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21

10-14-2004, 12:41 PM	#22
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21	good discription LB. Don't be down about not being abe to do the pull ups unassisted yet. I struggle with them also. You seem strong with everything else though. Post your workouts when you can. Hope you're doing well.
dtc118 DTC Join Date: Jun 2004 Location: RI Posts: 21