This Is Why I'm Hot!!

[DeadBolt]

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

 

[Burner02]

hey hottie!
have an exciting weekend planned?

 

[King Silverback]

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

 

[b_reed23]

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]

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

 

[King Silverback]

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]

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]

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??

 

[King Silverback]

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]

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

 

[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.

 

[b_reed23]

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]

Sweet workout!

Jellybean

 

[Burner02]

DB shrugs 45x10

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

 

[b_reed23]

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!

 

[King Silverback]

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]

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]

 

[b_reed23]

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]

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]

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]

 

[DeadBolt]

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]

DB has become the rest/pause guru.

 

[DeadBolt]

DB has become the rest/pause guru.

 

[King Silverback]

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]

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]

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]

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

 

[b_reed23]

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!!