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Post by beckie on Sept 18, 2006 18:07:35 GMT -5
awesome w/o's Sapph-can't wait to see what your legs look like baby!
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Post by Hoopie on Sept 18, 2006 23:51:40 GMT -5
We had 3 great wos in a row!! ;D ;D ;D I will post the #s tommorow, time for bed now. DELTS/BIS/ABS -SUPERSET: SEATED DB PRESS/SIDE LATERAL...2 X 8-10 EACH -SUPERSET: SHOULDER WIDTH GRIP BB UPRIGHT ROW/FACE DOWN INCLINE REAR LATERAL...2 X 8-10 EACH -DROPSET: CABLE STRAIGHT BAR FRONT RAISE (FACE AWAY FROM WEIGHT STACK. PULL CABLE THROUGH LEGS. LEAN INTO IT A BIT)...1 X 8-10, DROP, 4-6 -BB CURL 1 AND 1/2 REPS (CURL 1/2 WAY, LOWER TO BOTTOM. CURL ALL THE WAY AND LOWER TO BOTTOM)...2 X 8-10 -DROPSET: EZ BAR CG PREACHER CURL...2 X 8-10, DROP, 4-6 -ABS QUADS/HAMS/BUTT/CALVES -LEG PRESS WITH STRETCH PAUSE (HOLD BOTTOM POSITION FOR 2-COUNT BEFORE PRESSING)...2 X 8-10 -SUPERSET: HACK SQUATS/LEG EXTENSION...2 X 8-10 EACH -DROPSET: SPLIT SQUAT...1 X 8-10, DROP, 6-8 EACH LEG -LYING LEG CURL 1 AND 1/2 REPS (CURL 1/2 WAY AND LOWER. CURL ALL THE WAY AND LOWER)...2 X 8-10 -SUPERSET: ADDUCTION MACHINE/STIFF LEG DEADLIFT...2 X 10-12 EACH -DROPSET: ABDUCTION MACHINE...1 X 12-15, DROP, 8-10 -CALF PRESS WITH CONTRACTED PAUSES (HOLD TOP FOR 3-COUNT BEFORE LOWERING)...2 X 6-8 -DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8 Talk about a killer looking w/o!! Holy cow thats awesome! Great determination Darlin as always!!!
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Post by tiffany on Sept 19, 2006 6:12:41 GMT -5
Was there a path of destruction behind you - sounds like you had the power of a hurricane in you!!!
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Post by Karrie on Sept 19, 2006 7:30:31 GMT -5
Was there a path of destruction behind you - sounds like you had the power of a hurricane in you!!! That is great Tiff!!!!! Sapph is doing AWESOME on this new split!!!!!! #bconfetti2sq# #bbravosmiley8hh#
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Post by Karrie on Sept 19, 2006 7:32:13 GMT -5
OMG!! You have never been to the beach?! THAT IS TERRIBLE! You have to come visit us one weekend, we will take you. That was shock wos, now I am starting Hybrid week, it's a combo of P/RR/S ie. first exercise for bodypart is Power, second is Rep Range, third is shock. Monday is our rest day, we need it! PM me on BM. Yes, as I was telling Tiff in my journal...never been to the beach. Don't feel bad for me....just with the kids not enough dinero to go around!!!! I will get there one day!!!! Yes, I'll Pm you at BM to talk about the p/rr/s!!! BTW Chris settling into the new job yet??? ;D
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Post by beckie on Sept 19, 2006 18:51:59 GMT -5
I used to go to the beach all the time but now I want to look after my skin and not look old! Would love to hear how Chris is going with the job
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Post by sapphire on Sept 19, 2006 20:27:52 GMT -5
Chris likes the pay but working stinks. Poor baby. He is learning alot and likes it, he just said. He said he likes working in Manhattan too. Beckie.. I am waiting for legs to GROW.... I am very long limbed and packing on the size is my problem. I am strong but NOT big by any means. BUT I am determined to do the best I can with my genetics. ;D ;D ;D ;D ;D ;D ;D
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Post by sapphire on Sept 19, 2006 20:29:06 GMT -5
I used to go to the beach all the time but now I want to look after my skin and not look old! Would love to hear how Chris is going with the job ME TOO Beckie! I wear 50 sunblock on my face and a cowboy hat!!!
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Post by beckie on Sept 19, 2006 21:45:41 GMT -5
so you live in NY? I am hoping to come over next year and meet some of my bbing 'friends'! Probably this time next year...would love to meet you both!!
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Post by chrystalr on Sept 19, 2006 22:48:02 GMT -5
WOW! What a killer wo! Be consistant and push hard and you'll add size to your legs. I think the 2 hardest things for me when I was lifting hard was to remember that consistancy pays off and that a little goes a long way. You seem to have a great mix of the two so I'm POSITIVE you'll kick butt!! The beach sounds fun but WA (state) beachs are more sand than anything else haha... not to mention that it's cold Oh well - what can ya do! So party in NY at your place huh?? hehe Shall I bring the crab dip??
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Post by Karrie on Sept 20, 2006 10:53:18 GMT -5
Chris likes the pay but working stinks. Poor baby. He is learning alot and likes it, he just said. He said he likes working in Manhattan too. Beckie.. I am waiting for legs to GROW.... I am very long limbed and packing on the size is my problem. I am strong but NOT big by any means. BUT I am determined to do the best I can with my genetics. ;D ;D ;D ;D ;D ;D ;D Glad Chris is liking his new job!!!! I am with you girl, about those legs!!!! We have similar genetics..which we both have talked about....but with your AWESOME DETERMINATION, those legs will grow!!!! ;D ;D ;D Keep doing what you are doing!!!!
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Post by beckie on Sept 20, 2006 17:35:15 GMT -5
You girls can have my 'thunder thighs' if you want?
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Post by sapphire on Sept 20, 2006 19:08:35 GMT -5
Chris likes the pay but working stinks. Poor baby. He is learning alot and likes it, he just said. He said he likes working in Manhattan too. Beckie.. I am waiting for legs to GROW.... I am very long limbed and packing on the size is my problem. I am strong but NOT big by any means. BUT I am determined to do the best I can with my genetics. ;D ;D ;D ;D ;D ;D ;D Glad Chris is liking his new job!!!! I am with you girl, about those legs!!!! We have similar genetics..which we both have talked about....but with your AWESOME DETERMINATION, those legs will grow!!!! ;D ;D ;D Keep doing what you are doing!!!! Thanks Karrie!! I know they will grow, I will give them no other option!! I know they will never be "big" but bigger would be good enough. ;D
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Post by sapphire on Sept 20, 2006 19:09:19 GMT -5
You girls can have my 'thunder thighs' if you want? You Missy Do NOT have thunder thighs! I will take your legs though, THANKS!!
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Post by sapphire on Sept 20, 2006 19:12:48 GMT -5
CHEST/TRIS/HAMS -BENCH PRESS...3 X 4-6 85X6,85X6,90X5 -SUPERSET: INCLINE SMITH PRESS/INCLINE FLYE...2 X 8-10 EACH 65X8/15SX10,65X8/15SX8 -PEC DECK...1 X 16-20, 1 X 13-15, 1 X 10-12 30X20,40X15,50X12 -SMITH PARTIAL RANGE CG BENCH PRESS (SET SAFETIES SO BAR CAN ONLY COME DOWN 2/3 OF WAY. PRESS FROM DEAD STOP OFF SAFETIES)...2 X 4-6 65X6,65X6 -DROPSET: ROPE PRESSDOWN...1 X 8-10, DROP, 6-8 50X10....40X8 -SEATED CABLE STRAIGHT BAR OVERHEAD EXTENSIONS...1 X 10-12, 1 X 7-9 50X12,60X8 -DB STIFF LEG DEADLIFT...1 X 10-12, 1 X 7-9, 1 X 4-6 45SX10,50X6,50X4 GRIP GAVE OUT -DROPSET: LEG CURL...1 X 8-10, DROP, 6-8 70X10.......50X8 ABS
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Post by Karrie on Sept 20, 2006 19:46:40 GMT -5
You girls can have my 'thunder thighs' if you want? You Missy Do NOT have thunder thighs! I will take your legs though, THANKS!! Beckie, I have seen pic's of you and you DO NOT have thunder thighs!!!! AT ALL!!! You have nice legs!!! Just like Sapph!!! ;D
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Post by Karrie on Sept 20, 2006 19:51:54 GMT -5
CHEST/TRIS/HAMS -BENCH PRESS...3 X 4-6 85X6,85X6,90X5 -SUPERSET: INCLINE SMITH PRESS/INCLINE FLYE...2 X 8-10 EACH 65X8/15SX10,65X8/15SX8 -PEC DECK...1 X 16-20, 1 X 13-15, 1 X 10-12 30X20,40X15,50X12 -SMITH PARTIAL RANGE CG BENCH PRESS (SET SAFETIES SO BAR CAN ONLY COME DOWN 2/3 OF WAY. PRESS FROM DEAD STOP OFF SAFETIES)...2 X 4-6 65X6,65X6 -DROPSET: ROPE PRESSDOWN...1 X 8-10, DROP, 6-8 50X10....40X8 -SEATED CABLE STRAIGHT BAR OVERHEAD EXTENSIONS...1 X 10-12, 1 X 7-9 50X12,60X8 -DB STIFF LEG DEADLIFT...1 X 10-12, 1 X 7-9, 1 X 4-6 45SX10,50X6,50X4 GRIP GAVE OUT -DROPSET: LEG CURL...1 X 8-10, DROP, 6-8 70X10.......50X8 ABS STRONG WO!!! #bpressingsmiley9yk# Were you not happy with your bench? Just guessing b/c you put the rolly eyes. Your chest wo was great!!! ;D The partial range CG presses look like they are tough. I have never done SL deads with dumb bells, always an olympic bar....do you like them?? I may give them a try. BTW been meaning to ask you I have been working the booty more and what exactly is the "butt blaster" Senior freak on Bmass was talking about it and I have seen you post it but unsure what it is?/.
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Post by sapphire on Sept 21, 2006 19:32:13 GMT -5
I hate my bench! I am weak as as a sick kitten. ;D Butt blaster is a machine where you kneel down with one leg up on a pad and push up weight... it kills!! I loved the SLDs with Dbs, I got the best stretch!!!!!!
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Post by sapphire on Sept 21, 2006 19:32:31 GMT -5
LATS/LWBACK/QUADS
-DEADLIFT...3 X 4-6 140X6,160X4,160X4
-LEG EXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9 80X15,90X12,100X9
-DROPSET: LEG PRESS...1 X 10-12, DROP, 6-8 150X12...100X8
-ONE ARM DB ROW...3 X 4-6 45X6,50X5.55X4 EACH ARM
-WG SEATED CABLE ROW TO CHEST...1 X 13-15, 1 X 10-12, 1 X 7-9 40X15,50X12,60X9 WENT TOO LIGHT
-DROPSET: UNDERHAND GRIP PULLDOWN...1 X 10-12, DROP, 4-6 100X10....90X4
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Post by beckie on Sept 21, 2006 20:17:27 GMT -5
you're not the only one that hates bench! Long arms do not make for heavy weights!!! #arollseyes3zc#
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