whole new can of whup ass

[dvlmn666]

damn damn damn I knew I forgot something grrrrrrrrrrr

Here's my revised version. whatcha think w8 just in general heeh

Sun = off
Mon = chest & bi's
Tues= quads
wed = back
thurs = hams & calves
fri = off
sat = shoulders & tri's

this is almost exactly like mine, except we do it in 4 days so have a leg day and then do calves with back.

 

[w8lifter]

Originally posted by nikegurl
and while i'm picking your brains - how many exercises and sets do you think would be about right for triceps and biceps? i'm trying to build them but always struggle with how much is too much and whether it's enough.

thanks!

That depends on your split. If you put arms on their own day you can focus on them more than if they were paired individually w/ a larger muscle group.

I would do at least 3 exercises for each....I work bi/tri together and this would be a typical w/o:

standing ez bar curls superset w/ overhead tri extension....4 sets heavy

Reverse curls or hammer curls superset w/ skullcrushers or weighted bench dips....3 sets

Alternating DB curls or preacher curls superset w/ tricep pressdown....3 sets...drop set on the pressdowns.

Sometimes I will add a fourth set of exercises if I'm feeling exergetic....this is all done in about 45 minutes or less.

 

[w8lifter]

Originally posted by dvlmn666
damn damn damn I knew I forgot something grrrrrrrrrrr

Here's my revised version. whatcha think w8 just in general heeh

Sun = off
Mon = chest & bi's
Tues= quads
wed = back
thurs = hams & calves
fri = off
sat = shoulders & tri's

this is almost exactly like mine, except we do it in 4 days so have a leg day and then do calves with back.

This is good, but I'd be concerned w/ the hams coming right after back....you could do it, but you'd limit yourself in the exercises you could choose from....I'd switch hams w/ shoulders.

 

[dvlmn666]

Originally posted by nikegurl
what are your favorite tricep exercises? i like push downs and "skull crushers" with the curl bar but those are the only ones i really feel the way i want to.

Dips, Overhead Extensions, Dumbell or cable kickbacks (seem to work great for finishing gets a deep burn)

oh yeah, and your pm box is full.

 

[dvlmn666]

good point w8, thanks.

 

[nikegurl]

thanks! w8 - do you think supersetting bis and tris like you do would be a good idea for me or better to stick more with straight sets if i'm trying to build? i've heard both.

i'm going to change my split starting monday. finish this week out so everything gets hit and then change it up.

 

[nikegurl]

having a hectic day at work (all's well just busy)

today's meals are the same. have to log last night's workout though. it was legs and it was a great one. i hated every rep of every set of squats but still did 6 sets. i seriously thought about crawling the short distance from my car to the front door but know the neighbors were looking...i resisted.

SQUATS
12 x 65
10 x 95
6 115
8 x 105
2 x 7 x 105

added a bit of weight and a few reps from last week.

EXTENSIONS
10 x 60
8 x 70
7 x 70

LYING LEG CURLS
10 x 60
2 x 6 x 70

STIFF LEGGED DEADLIFTS
2 x 10 x 95
8 x 95

calves are still sore from monday!

 

[nikegurl]

funky weekend. i was weak on saturday. figured out why (i think). saturday is the only day i train in the morning and i've been going first thing before eating. that's likely the problem. i won't do that again.

figures it was shoulder day and i wanted to hit them extra hard but all my weights were down and just felt funky. the only real change i made to my old routine this time was supersetting the upright rows and lateral raises. really burned.

Smith Machine Presses
12 x 20 lb each side
7 x 25
6 x 25
8 x 20

Super Set - Upright Rows (wide grip) with DB Lateral Raises
35 lb upright rows, 10 lb lateral raises
3 sets 10 reps rows immediately followed by 10 reps laterals.
only got 8 reps laterals for last set.

BURNED!

Rear Delt Machine
10 x 30
8 x 30
10 x 25

Not a great workout. Shoulders were fried but weights were down. Read on...it gets worse.

 

[nikegurl]

Went to Long Beach Saturday with friends. I started off so well - packed my insulated bag with meals for the day.....BUT did I eat them? hell no. I messed up big time.

Lunch wasn't so bad. I got mixed greens salad with grilled chicken breast on top. I added 1 Tbs olive oil and vinegar. That way I got to eat with everone at the restaurant but didn't really cheat. Oh - until they ordered calamari (yes, fried) for appetizer and I ate some. Not much - but I did eat it.

Dinner was worse. There I had half a mozzarella (fried again) stick. Ate a club sandwich no bacon and a few fries.

Mentally felt crappy - REALLY crappy afterwards for the long drive home. My stomach was a mess too.

But it still gets worse. I woke up Sunday morning feeling very hungover - but I didn't drink anything! My head was killing me and I was swollen. My fingers and my eyes were puffed out like crazy. That should teach me not to cheat....What the $%@^&*(@#@#$?

Feel ok today. But DAMN! I'm so mad at myself.

 

[Stacey]

Just wanted to say HI!!
How was your weekend?
Ya know, I am weak too if I workout out in the morning on an empty tummy!! Just don't work for me!
Have a great day sweets!!!

 

[nikegurl]

thanks Princess. I really paid for my bad eating Saturday. it wasn't even THAT bad. I mean I'm not happy but I didn't gorge like crazy or even have desert. But the cheats I had were enough to make me really sick. Stomach was a wreck after on Saturday and Sunday I had a killer headache and was actually literally swollen and puffy. Feel ok today but really mad and bummed out.

Wish I could go back and do it differently. Ohwell.

Not sure if I should deplete again or just pick up with the regular eating plan. I do know I plan to train HARD tonight!

 

[dvlmn666]

so whatcha gonna work otu tonight? Was the trip to Long Beach fun though, other than the eating?

 

[nikegurl]

chest tonight - new split!

trip was fun. went to the aquarium etc. the eating was fun too - for about a minute. not worth it after though. not at all....

 

[dvlmn666]

oh cool, what did you finalize for your new split this week?

Glad you had fun at the aquarium though.

 

[Stacey]

well at least you had fun hon!
I know, After I eat a ton of crap.. I feel like Total Crap!!! Just train hard, and eat well all week..you will be fine! BUT I do the same thing.. beat myself up when I cheat on a NON cheat day!! Sux! It will be okay honey!!
Talk to you later!

 

[lina]

Hey Nikegurl,

Don't be too hard on yourself!!! We all need a break once in awhile! That's life! C'est la vie!!!

Hope your week is going well!

 

[nikegurl]

feeling just a bit better today. i was in such a bad mood all through last night. still not quite myself. diet is back on track. one thing i really hate about cheating is once i do stray on the diet...i keep thinking about "bad" food for a few days later. once i'm in the groove I don't do that.

 

[nikegurl]

last night was chest. i took every set after the first one to failure. i was hoping for a few more reps than i got but not a bad workout. wiped out at the end.

DB PRESS
12 x 35
9 x 40
8 x 40
7 x 40

INCLINE DB PRESS
10 x 30
6 x 35
9 x 30

CABLE CROSSSOVERS
3 x 10 x 40

 

[Dr. Pain]

NG, your box if FULL!

DP

 

[nikegurl]

oooh......my INbox. not anymore. thanks.

 

[Dr. Pain]

How's your outBOX?


DP

 

[tgkfour1]

NG-

Hey, don't beat yourself up about the past- just learn from it! We all cheat!!! I have had the same effects from fried stuff, even the hangover and bloating??? That's weird stuff but don't keep revisiting it.

Your attitude is everything and you still look great!

Regards- Tom

 

[nikegurl]

well nourished but slightly fatigued.

speaking of....yesterday's meals.

MEAL 1
whey 1.5 servings
1 Tbs flax
1 medium apple

MEAL 2
1 can tuna
3 olives
1 Tbs safflower mayo
1/2 cup brown rice (cooked measure)

MEAL 3
turkey burger
1 egg white
1/2 yolk
1/2 cup brown rice

MEAL 4
can tuna
1 Tbs safflower mayo
1/2 large cucumber

MEAL 5
whey
4 tsp flax

ended up missing a meal b/c meal 5 was at bedtime. probably not so bad since my calories aren't really low even without it.

TOTALS
1740 calories
176 protein
78 fat
76 carbs

I still stress a bit having my carbs this high but I'm sticking with the plan.

 

[tgkfour1]

NG- Where are you today????

 

[nikegurl]

I'm here. Busy day at work - last minute scramble before 2 big meetings.

Haven't cheated anymore - feeling good again. Saw some changes in my legs last night that I liked. Nothing drastic that anyone else could see - yet.

Trained arms last night. Good workout. Tried dips between parallel bars for the first time and realized how weak I am! I could only do 4!

BICEPS
Hammer Curls
12 x 20 lb dbs
8 x 25
7 x 25

the 20s are easy and the 25s are so hard!

Standing BB Curls
2 x 10 x 45
6 x 55 (i cheated a bit on the last rep. had to!)

6 sets total. Planned to do 8 or 9 but biceps were totally fried. Much more so than usual so it was a good session.

TRICEPS
Overhead Extensions (cable)
2 x 12 x 25
8 x 30

Pushdowns
2 x 10 x 35

Dips - parallel bars (never tried these before - now I know why)
only got 4 reps!

 

[nikegurl]

WED MEALS - only got 5 meals in again! no cheats at least. will be more careful to get in 6. hadn't been a problem during the week usually but i've been eating my first meal a bit later than before and going to bed earlier so my after gym meal has become my after gym AND before bed meal.

MEAL 1
whey 1.5 servings
1 Tbs flax
1 medium apple

MEAL 2
1 can tuna
3 olives
1 Tbs safflower mayo
1/2 cup brown rice (cooked measure)

MEAL 3
turkey burger
1 egg white
1/2 yolk
1/2 cup brown rice

MEAL 4
can tuna
1 Tbs safflower mayo
1/2 large cucumber

MEAL 5
whey
4 tsp flax

TOTALS
1740 calories
176 protein
78 fat
76 carbs

 

[Leslie]

Nikegurl- I just wanted to say Hi! and that I just read your old journal completely. You had me laughing! We are alike in so many ways-its scary! You look great! Keep up the good work!

 

[nikegurl]

for some reason the thought of someone reading my old journal scares me....lol!

you're doing great too Leslie! i'm fine for the most part but all hell breaks loose when i slip up (i bet you noticed) i didn't snap out of my funk for 4 days after this last cheat. makes me think it's not worth it - ever.

thanks for visiting!

 

[Stacey]

HI girl!! Doing great!! I am glad your feeling good sweetie!!
Oh my gosh.. parallel bars are soo hard.. I am weak too in that area!!
Have a good one!

 

[dvlmn666]

Originally posted by nikegurl
Dips - parallel bars (never tried these before - now I know why)
only got 4 reps!

Try bench dips, they are a bit easier when your first starting. That or our assisted pullup machine has parallel bars on it to, so you can do assisted dips until you get stronger on them.

But woah awesome numbers on the biceps