This Is Why I'm Hot!!

DeadBolt · 06-22-2007, 09:24 AM

Must be something in the water b/c I been sick all night and all day today! Even had to call out sick!

Burner02 · 06-22-2007, 09:35 AM

hey hottie!
have an exciting weekend planned?

Archangel · 06-22-2007, 05:05 PM

Lookin Great Sister Billie, keep it up, hope all is well for you and yours!!!

b_reed23 · 06-23-2007, 05:27 AM

chest/back/traps
decided to try a max lift on bench today...felt very weak

Bench 105x0, 95x1, x1, x1
machine flys 60x8
assist. pullups -90x10
machine rows 90x8
db pullovers 35x12
HISE shrugs 60x12
10m walk

I am thinking about changing to a 2 day upper/lower lifting routine....it just seems like by the time the end of the week gets here, I just don't feel like going to the gym...lol....work/the heat is killing my energy lately...I figure I can ride my stationary bike an extra day or two....what does everyone think?

no big plans for the weekend.....getting a massage tomorrow and spending the rest of the day with Cody's Mom...it's her birthday. We will probably spend Sunday on the water

Pylon · 06-23-2007, 06:50 AM

You change would be good if it keeps you active and energized. What is your goal right now?

Archangel · 06-23-2007, 07:15 AM

Sister Billie, I think a 2 days a week routine would be beneficial for you, here is a general guidline for ya, hope it helps!!!

Session 1

One compound chest movement
One compound back movement
One compound or isolated shoulder movement
One triceps movement
One biceps movement

Session 2

One compound leg movement
Leg Extensions
Leg Curl OR Stiff-legged (Romanian) Deadlifts
Standing Calf Raises
One abdominal movement

Fitgirl70 · 06-25-2007, 08:30 AM

You'll be fine with that Billie. And I so know what you mean by not wanting to go to the gym by the end of the week.

b_reed23 · 06-25-2007, 01:47 PM

honestly...I haven't set any goals for myself...I'm pretty much just maintaining what I have right now...if I lose a couple of pounds, it would be ok...I've just been into doing cardio lately because it gives me energy...and don't get me wrong..I LOVE lifting weights..but after Wednesday/Thursday I just don't have the motivation to go after work!! I think I will go with a 2 day HIT thing for a while...I like Archy's plan...but I'm not sure it will work my muscles enough...is it HIT or something else??

Archangel · 06-25-2007, 08:46 PM

Trust me, it will work them Plenty!!! Try doing a rest/pause on the compound exercises only, the rest are 1 set to failure!!!

Pylon · 06-25-2007, 10:13 PM

Never doubt the work level of HIT...or Archie, for that matter. I think you'll be fine with it.

b_reed23 · 06-26-2007, 02:27 AM

i have no doubt that Archy knows his shit, but I think I will try my regular HIT for a few weeks and then I will think about Archys...

do I still do a 3 second rep cadence on that workout Arch??

did a 20m walk today and also an hour bike ride.

b_reed23 · 06-27-2007, 03:01 PM

Tuesday..uppers

Dec. DB benchpress 30x10
inc. DB benchpress 20x12
flys 15x12

t-bar rows 35x11
db rows 30x8
H.S. high iso lats 70x12

H.S. mil press 35x8
cable side raises 20x10
DB front raises 12x8

DB shrugs 45x10

cory curls 50x8
hammers 15x8
ez curls 25x10

o/h DB ext. 30x8
skulls 40x8
v-bar press 70x10

10m walk
15m on bike

Fitgirl70 · 06-27-2007, 03:11 PM

Sweet workout!

Jellybean

Burner02 · 06-27-2007, 05:43 PM

Quote:

Originally Posted by b_reed23

DB shrugs 45x10

wow...a lady doing shrugs...as Paris Hilton would say:
That's hot!

b_reed23 · 06-30-2007, 05:24 AM

did something different today...I did some pilates/yoga moves for abs/legs instead of lifting....the heat and humidity are definetly taking their toll!

Archangel · 06-30-2007, 08:16 AM

Quote:

Originally Posted by b_reed23

i have no doubt that Archy knows his shit, but I think I will try my regular HIT for a few weeks and then I will think about Archys...

do I still do a 3 second rep cadence on that workout Arch??

did a 20m walk today and also an hour bike ride.

Sister Billie, Your doin Great imo, and whatever you decide I know you'll be just fine!!!
Yes the rep cadence is still the same.........................Unless..............

You wanna try a 4/1/2/1 rep cadence, I'll tell ya its a PAIN, but I LOVE IT!!!

b_reed23 · 07-03-2007, 04:58 AM

so with a rest/pause I would do 1 set, rest for 10sec. and then do it again with the same weight? I'm thinking of trying this because the uppers routine we did was WAY too much volume for HIT!

Triple Threat · 07-03-2007, 06:12 PM

b_reed23 · 07-05-2007, 04:24 AM

I need to update for 2 days!

Monday was just a 20m walk
Today was Archy's workout suggestion for the upper/lower split, but we just did 1 rest/pause to get the hang of it...we will add the 2nd next week.

pec deck 60x14 r/p x9
machine rows 90x10 r/p x5
mil press mach. 60x10 r/p x4
preacher curl mach. 40x11 r/p x5
rope press 60x10 r/p x6

20m eliptical!

we really liked the rest/pause workout....seemed to give us a better pump than regular HIT

THANKS ARCHY!!!

DeadBolt · 07-05-2007, 03:36 PM

Quote:

Originally Posted by b_reed23

so with a rest/pause I would do 1 set, rest for 10sec. and then do it again with the same weight? I'm thinking of trying this because the uppers routine we did was WAY too much volume for HIT!

Thats what I've been doing and I enjoy it...I do 3 rest pauses and man it is AWSOME! Nice and slow plenty to get the fibers going and def hits the CNS!

b_reed23 · 07-08-2007, 05:20 AM

lowers!!
Leg press 260x12 r/p x4
leg ext. 60x12 r/p x6
leg curls 50x12 r/p x6
standing calves 80x13 r/p x7
powercrunch 25x10 r/p x6

10m walk/jog .60 miles

Pylon · 07-08-2007, 12:05 PM

DeadBolt · 07-09-2007, 01:01 AM

Quote:

Originally Posted by b_reed23

lowers!!
Leg press 260x12 r/p x4
leg ext. 60x12 r/p x6
leg curls 50x12 r/p x6
standing calves 80x13 r/p x7
powercrunch 25x10 r/p x6

10m walk/jog .60 miles

Yea so like on this workout it should have looked something like this:

Leg press - set r/p set r/p set
leg ext. one all out set to failure (true failure)
leg curls one all out set to failure (true failure)
standing calves one all out set to failure (true failure)

Now that workout should go pretty fast...do your leg presses 10 seconds r/p another set 10 second r/p another set then right from there you jump into the leg ext w/ an all out set to failure then right from there jump into the curls and so on. After your major movement it should be like one big superset. The entire time keeping a good cadence and strict form!

Its suppose to go rest pause on the compound movements and all out set of failure on the isolation work.

Triple Threat · 07-09-2007, 10:18 AM

DB has become the rest/pause guru.

DeadBolt · 07-09-2007, 01:21 PM

Quote:

Originally Posted by Triple Threat

DB has become the rest/pause guru.

Archangel · 07-09-2007, 05:15 PM

Glad I could help Sister Billie, lookin GREAT imo!!! Give yourself a week or so w/the one rest/pause in there, and then like Brother Bolt suggests, throw another one in there, talk about FRIED!!! Hope you had a Great 4th!!!

b_reed23 · 07-10-2007, 03:14 AM

7/9/07 uppers!

H.S. incline bench 40x10, r/p x5, r/p x3
H.S. Low iso lats 50x10, r/p x4, r/p x3
DB military press 15x12
DB shrugs 45x10
Preachers 35x12
skulls 40x12

great workout!!

.5 mile on eliptical, 6:44
5.35 mile on bike, 30:00

Fitgirl70 · 07-10-2007, 11:15 AM

Hi Jellybean!! I'd ask how the heck are ya, but I see you've got

and

so it looks like you're doing great.

DeadBolt · 07-10-2007, 12:57 PM

Lookin good hun! How'd that extra rest pause feel?

b_reed23 · 07-11-2007, 04:10 AM

crazy!!

I love this workout!!

I wont' be in much this week except for my other workout...we are moving to the downstairs apartment, so sometime next week I probably wont have internet service...but I'll do the best I can!!

06-22-2007, 09:24 AM	#91
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	Must be something in the water b/c I been sick all night and all day today! Even had to call out sick! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

06-22-2007, 09:35 AM	#92
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	hey hottie! have an exciting weekend planned? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

06-22-2007, 05:05 PM	#93
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Lookin Great Sister Billie, keep it up, hope all is well for you and yours!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-23-2007, 05:27 AM	#94
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	chest/back/traps decided to try a max lift on bench today...felt very weak Bench 105x0, 95x1, x1, x1 machine flys 60x8 assist. pullups -90x10 machine rows 90x8 db pullovers 35x12 HISE shrugs 60x12 10m walk I am thinking about changing to a 2 day upper/lower lifting routine....it just seems like by the time the end of the week gets here, I just don't feel like going to the gym...lol....work/the heat is killing my energy lately...I figure I can ride my stationary bike an extra day or two....what does everyone think? no big plans for the weekend.....getting a massage tomorrow and spending the rest of the day with Cody's Mom...it's her birthday. We will probably spend Sunday on the water My Journal!

06-23-2007, 06:50 AM	#95
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	You change would be good if it keeps you active and energized. What is your goal right now? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-23-2007, 07:15 AM	#96
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Sister Billie, I think a 2 days a week routine would be beneficial for you, here is a general guidline for ya, hope it helps!!! Session 1 One compound chest movement One compound back movement One compound or isolated shoulder movement One triceps movement One biceps movement Session 2 One compound leg movement Leg Extensions Leg Curl OR Stiff-legged (Romanian) Deadlifts Standing Calf Raises One abdominal movement "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-25-2007, 08:30 AM	#97
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,413 Photos: 4	You'll be fine with that Billie. And I so know what you mean by not wanting to go to the gym by the end of the week. All the glory to God! We have a baby on the way.

06-25-2007, 01:47 PM	#98
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	honestly...I haven't set any goals for myself...I'm pretty much just maintaining what I have right now...if I lose a couple of pounds, it would be ok...I've just been into doing cardio lately because it gives me energy...and don't get me wrong..I LOVE lifting weights..but after Wednesday/Thursday I just don't have the motivation to go after work!! I think I will go with a 2 day HIT thing for a while...I like Archy's plan...but I'm not sure it will work my muscles enough...is it HIT or something else?? My Journal!

06-25-2007, 08:46 PM	#99
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Trust me, it will work them Plenty!!! Try doing a rest/pause on the compound exercises only, the rest are 1 set to failure!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-25-2007, 10:13 PM	#100
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Never doubt the work level of HIT...or Archie, for that matter. I think you'll be fine with it. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-26-2007, 02:27 AM	#101
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	i have no doubt that Archy knows his shit, but I think I will try my regular HIT for a few weeks and then I will think about Archys... do I still do a 3 second rep cadence on that workout Arch?? did a 20m walk today and also an hour bike ride. My Journal!

06-27-2007, 03:01 PM	#102
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	Tuesday..uppers Dec. DB benchpress 30x10 inc. DB benchpress 20x12 flys 15x12 t-bar rows 35x11 db rows 30x8 H.S. high iso lats 70x12 H.S. mil press 35x8 cable side raises 20x10 DB front raises 12x8 DB shrugs 45x10 cory curls 50x8 hammers 15x8 ez curls 25x10 o/h DB ext. 30x8 skulls 40x8 v-bar press 70x10 10m walk 15m on bike My Journal!

06-27-2007, 03:11 PM	#103
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,413 Photos: 4	Sweet workout! Jellybean All the glory to God! We have a baby on the way.

06-30-2007, 05:24 AM	#105
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	did something different today...I did some pilates/yoga moves for abs/legs instead of lifting....the heat and humidity are definetly taking their toll! My Journal!

07-03-2007, 04:58 AM	#107
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	so with a rest/pause I would do 1 set, rest for 10sec. and then do it again with the same weight? I'm thinking of trying this because the uppers routine we did was WAY too much volume for HIT! My Journal!

07-03-2007, 06:12 PM	#108
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6

07-05-2007, 04:24 AM	#109
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	I need to update for 2 days! Monday was just a 20m walk Today was Archy's workout suggestion for the upper/lower split, but we just did 1 rest/pause to get the hang of it...we will add the 2nd next week. pec deck 60x14 r/p x9 machine rows 90x10 r/p x5 mil press mach. 60x10 r/p x4 preacher curl mach. 40x11 r/p x5 rope press 60x10 r/p x6 20m eliptical! we really liked the rest/pause workout....seemed to give us a better pump than regular HIT THANKS ARCHY!!! My Journal!

07-08-2007, 05:20 AM	#111
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	lowers!! Leg press 260x12 r/p x4 leg ext. 60x12 r/p x6 leg curls 50x12 r/p x6 standing calves 80x13 r/p x7 powercrunch 25x10 r/p x6 10m walk/jog .60 miles My Journal!

07-08-2007, 12:05 PM	#112
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

07-09-2007, 10:18 AM	#114
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	DB has become the rest/pause guru.

07-09-2007, 05:15 PM	#116
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Glad I could help Sister Billie, lookin GREAT imo!!! Give yourself a week or so w/the one rest/pause in there, and then like Brother Bolt suggests, throw another one in there, talk about FRIED!!! Hope you had a Great 4th!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-10-2007, 03:14 AM	#117
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	7/9/07 uppers! H.S. incline bench 40x10, r/p x5, r/p x3 H.S. Low iso lats 50x10, r/p x4, r/p x3 DB military press 15x12 DB shrugs 45x10 Preachers 35x12 skulls 40x12 great workout!! .5 mile on eliptical, 6:44 5.35 mile on bike, 30:00 My Journal!

07-10-2007, 11:15 AM	#118
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,413 Photos: 4	Hi Jellybean!! I'd ask how the heck are ya, but I see you've got and so it looks like you're doing great. All the glory to God! We have a baby on the way.

07-10-2007, 12:57 PM	#119
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,462	Lookin good hun! How'd that extra rest pause feel? "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

07-11-2007, 04:10 AM	#120
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	crazy!! I love this workout!! I wont' be in much this week except for my other workout...we are moving to the downstairs apartment, so sometime next week I probably wont have internet service...but I'll do the best I can!! My Journal!

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