Sweet_Dell???s Motivational Journal

[Sweet_Dell]

Training is looking solid Dell, keep it up!

Thanks! It's starting to pay off so, I'm definitely sticking to it.

 

[Sweet_Dell]

Yeah, you're workouts look awesome! What are your goals right now?

Thanks Katt! Well right now I would just like to lose about 5-10lbs and probably what every woman wants...to look good naked in the mirror!! lol

Actually the benefits of weight training in your 30's and beyond has to be the best thing a woman could do for herself. I wish more women wouldn't be so afraid of the weights and do less cardio. I use to see them do hours of cardio at the gym for like a year steady and their body shape never changed! I guess they got discouraged and never came back.

 

[Sweet_Dell]

nice benching!!!!

Thanks! Benching is really hard for me..I feel so weak sometimes... But, I'm getting there!

 

[Sweet_Dell]

Workout For: Wednesday December 5, 2007

1)DL
135x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3 (up 5lbs from last week!!)

2a)Sumo Squats
75x8
75x8
75x8 (same with this one...up 5lbs)

2a)Hypers
BW+25x8
BW+25x8
BW+25x8

3)Calf Raises
35x12
35x10 (feeling the burn on this one!)

 

[b_reed23]

nice all the way around

I feel your pain on the bench..mine is weak as hell

 

[Sweet_Dell]

Workout For: Friday December 7, 2007

1a)Bench Press
85x3
85x3
90x3
85x3
85x3
85x3
85x3
85x2 (I felt so weak on this, I could hardly get through the sets!! Last time I was at 90lbs)

1b)Long Bar Rows
95x3
95x3
100x3
100x3
100x3
100x3
100x3
100x3 (These numbers made up for the benching though!!)

2a)Standing DB Military Press
15x8
15x8
20x8

2b)Pulldowns (palms facing me)
90x8
90x8
90x8

3a)DB Curls
20x8
20x8
20x8

3b)Planks
30sec
30sec
30sec

 

[Sweet_Dell]

Today's Workout: Monday December 10, 2007

1)Full Squats
75x3
85x3
85x3
85x3
85x3
85x3
85x3
85x3 (my knees were bothering me tonight so i didn't take it to 90lbs)

2a)DB Split Squats
25x8
25x8
25x8

2b)Single Leg Hypers
BW+12x8
BW+12x8
BW+12x8

3)DB Calf Raises
50x8
50x8
50x6

 

[Sweet_Dell]

Workouts For:
Tuesday December 11, 2007

1a)Standing BB Military Press
45x3
50x3
55x3
55x3
55x3
55x3
55x3
55x0 (couldn't finish)

1b)CG Pulldowns
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x0 (couldn't finish)

2a)Incline DB Bench Press
25x8
25x8
25x8

2b)One Arm DB Rows
40x6
40x6
40x6

3a)Cable Tri Press
40x8
40x8


3b)Crunches
10
10

Cardio: None

This was definitely an off day for me..... Oh well..


Friday December 14, 2007

1)DL
135x3
145x3
155x3
155x3
155x3
155x3
155x3
155x3

2a)Sumo Squats
75x8
75x8
75x8

2a)Hypers
BW+25x8
BW+25x8
BW+25x8

3)Calf Raises
35x10
35x10

 

[Burner02]

Hiya Dell-
Nice looking workouts!

 

[Sweet_Dell]

Hiya Dell-
Nice looking workouts!

Hey Burner Thanks!

 

[Sweet_Dell]

Workout For:
Tuesday December 18, 2007

1a)DB Bench Press
30x4
35x4
35x4
35x4
35x4
35x4

1b)BB Rows
85x4
90x4
90x4
90x4
90x4
90x4

2a)Standing BB Military Press
45x8
45x8
45x8

2b)CG Pulldowns
100x8
100x8
100x8

3a)Alternating DB Curls
25x8
25x8
25x8 (bi's are killing me now!!!0

3b)Planks
40sec
40sec
40sec (shaking on these)

Cardio: 6 Intervals on the bike

 

[Sweet_Dell]

Workout For:
Thursday December 20, 2007

1)Full Squats
65x4
70x4
70x4
70x4
70x4
70x4 (kness have been hurting a bit lately, so I'm just being careful with the weight)

2a)DB Reverse Lunges
25x8
25x8
25x8

2b) SLDL
115x8
115x8
115x8

3)DB Calf Raises
40x8
40x8
40x8

 

[b_reed23]

oh...I HATE reverse lunges....don't they hurt your knees??

impressive workout though

 

[Sweet_Dell]

oh...I HATE reverse lunges....don't they hurt your knees??

impressive workout though

I think it was the sumo squats that aggravated them.

 

[Sweet_Dell]

Workout For:
Friday December 21, 2007

1a)Standing DB Military Press
20x4
25x4
25x4
25x4
25x4
25x4

1b)Pulldowns
110x4
110x4
110x4
110x4
110x4
110x4

2a)Incline DB Bench Press
30x8
30x8
30x8 (That's a PR for me!!!!)

2b)Long Bar Rows
70x8
70x8
70x8

3a)OH DB Tri Extentions (not exactly sure what to call them?)
35x6
35x6
35x6

3b)Crunches w/obliques
3 sets of 10

Cardio: 6 Intervals on the Bike

Workout For:
Sunday December 30, 2007

1)DL
135x4
145x4
145x4
145x4
145x4
145x4

2a)BB Split Squat
65x8
Switched to DB Split Squats (knees were hurting me)
25x8
25x8 (much better)

2a)Hypers
BW+35x6
BW+35x6
BW+35x6

3)Calf Raises
35x12
35x12

 

[Sweet_Dell]

Workout For:
Wednesday January 2, 2008

Workout For:
Tuesday December 18, 2007

1b
)BB Rows
85x4
90x4
90x4
90x4
90x4
90x4

2)Bench Press
65x4
75x4
80x4
80x4 (lost my form)
75x4
75x4

3a)CG Pulldowns
100x8
100x8
100x8

3b)Standing DB Military Press
20x8
20x8
20x8

4a)EZ Bar Curls
40x6
40x6
40x6

4b)Planks
30sec
30sec
30sec

Cardio: none

I found it hard to get back into the grove of things but, I'm looking forward to making some changes in my workouts for the new year. I'm thinking of incorporating some bodyweight exercises in my workouts. I'm looking into a few now and I'll see how it goes.