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Post by beckie on Oct 5, 2006 16:15:34 GMT -5
how ya doing sweets??
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Post by Karrie on Oct 6, 2006 12:23:19 GMT -5
I hope you are feeling better!!!! Take it easy and ease yourself back into the wo's!!!!!
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Post by sapphire on Oct 8, 2006 18:14:50 GMT -5
Hi girls! I had a stomach virus from HELL!! Feeling better though, here is wo for today. ALTERNATING FRONT DB RAISE...2 X 7-9 12x9,12x9 each arm SHOUDLER WIDTH GRIP CABLE UPRIGHT ROW...2 X 10-12 50x12,60x10 SIDE LATERALS...2 X 13-15 8x15,8x14 REAR pec deck...2 X 16-20 30x20,30x18 CG EZ BAR PREACHER CURL...2 X 7-9 bar +10x9 x 2 sets (skinny forearms) INCLINE (70 DEGREES) ALTERNATING DB CURL...2 X 10-12 15x12,15x12 each arm LOW CABLE CURL...1 X 13-15, 1 X 16-20 50x15,40x20 ABS rope crunches, machine crunches 30 min cardio
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Post by beckie on Oct 8, 2006 19:44:19 GMT -5
Must be the season for tummy upsets-I've been living in the bathroom for the past 2 days.. #arollseyes3zc# Glad you're able to train again sweetie!
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Post by Karrie on Oct 9, 2006 10:09:10 GMT -5
Must be the season for tummy upsets-I've been living in the bathroom for the past 2 days.. #arollseyes3zc# Glad you're able to train again sweetie! Oh, Beckie, it sounds like you have something similar!!! YUK!!! I hope you feel better. Sapph, for someone getting over the virus from hell, you had a great wo!!! I bet you are sore from having to take time off! I think it was good for you to have a break you have been hitting it hard for quite some time!!! You are gonna have some AMAZING wo's this week!!!! GREAT JOB!!! #bconfetti2sq# #highfive5wp#
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Post by sapphire on Oct 9, 2006 11:42:27 GMT -5
Ya know what I did not miss ONE wo, I just was too pooped to post em! I got em all in this week, LEGS rep range are today, then I start SHOCK week on Wednesday. ;D Hope you feel better Beckie!!
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Post by Karrie on Oct 9, 2006 12:38:35 GMT -5
Ya know what I did not miss ONE wo, I just was too pooped to post em! I got em all in this week, LEGS rep range are today, then I start SHOCK week on Wednesday. ;D Hope you feel better Beckie!! MAJOR PROPS TO YOU!!!! I never wo when I am sick!!! YOUARE HARD CORE, MISSY!!!!! #arockon6ha#
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Post by beckie on Oct 9, 2006 16:45:10 GMT -5
Awesome girl! I felt so weak I had to lie in bed for 2 days Starting to feel better now though
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Post by sapphire on Oct 9, 2006 19:52:18 GMT -5
Honestly I would have skipped Thursday, but Chris wanted to go so badly to the gym, I sucked it up (literally) and went. Todays wo was good and HARD!!
QUADS/HAMS/BUTT/CALVES -HACK SQUATS...3 X 7-9 180x9,180x7,180x7
-LEG PRESS...3 X 10-12 180x12,230x12,250x11
-BENCH STEP UPS...2 X 13-15 PER LEG 15 lb dbsx 15, x13 per leg
-SINGLE LEG EXTENSION...2 X 16-20 PER LEG 30x16,20x20 per leg
-LYING LEG CURL...2 X 7-9 80x9,80x7
-STIFF LEG DEADLIFT...2 X 10-12 115x10,115x10
-ADDUCTION MACHINE...2 X 13-15 90x13,75x15
-ABDUCTION MACHINE...2 X 16-20 105x20,105x16
-SEATED CALF...110X12,95X15,80X20
-STANDING CALF... 300X16,320X12
CARDIO 20 MINUTES
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Post by Karrie on Oct 10, 2006 16:53:31 GMT -5
You were not kidding!!! A GREAT and HARD WO!!!! EXCELLENT job of those leg presses and hacks!!!! #bbravosmiley8hh# Glad to see your strength was not robbed much from that nasty virus!!!!!
Been a hectic week but the doc is at conference tomorrow so I will PM you then!!!! ;D
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Post by tiffany on Oct 11, 2006 19:39:20 GMT -5
I dont remember the last day Sapphire missed a work out due to not feeling well.....she's a real trooper BTW - great work out
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Post by Karrie on Oct 13, 2006 12:33:05 GMT -5
How are the wo's going this week for SHOCK???
Hope you have a great weekend!!!
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Post by sapphire on Oct 13, 2006 16:36:06 GMT -5
You are right on me Karrie! Thank goodness someone is.... I did shock chest/tris/hammies/abs on Tuesday and will be doing back/quads tonight. Tommorow is shoulders/bis/abs and Sunday is LEGS.
I will try to post wos this weekend I PROMISE!!!!!
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Post by sapphire on Oct 13, 2006 16:44:28 GMT -5
CHEST/TRIS/HAMS -SUPERSET: FLAT DB FLYE/BENCH PRESS...2 X 8-10 EACH -SMITH INCLINE PRESS 1 AND 1/2 REPS (LOWER TO CHEST, PRESS 1/2 WAY, LOWER TO CHEST, PRESS ALL THE WAY)...2 X 8-10 -DROPSET: CABLE INCLINE FLYE...1 X 10-12, DROP, 4-6 -SUPERSET: BENT CABLE TRI EXT/TRICEP PUSHDOWN...2 X 8-10 EACH www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html -DROPSET: DB KICKBACK...2 X 10-12, DROP, 6-8 -LYING LEG CURL WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIAL REPS UNTIL BURNT)...1 X 8-10 + X-REPS -DROPSET: LYING LEG CURL...1 X 8-10, DROP, 4-6
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Post by beckie on Oct 13, 2006 21:30:39 GMT -5
I love that tricep superset Sapph-I used it right through my comp prep last year and for a little extra fun I did the last pushdowns as a dropset #smileycool2ks# Are you all over your bug? I had to go on antibiotics and they make me SO sleepy-fingers crossed I dont' fall asleep giving out trophies tonight!
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Post by Karrie on Oct 15, 2006 14:10:07 GMT -5
CHEST/TRIS/HAMS -SUPERSET: FLAT DB FLYE/BENCH PRESS...2 X 8-10 EACH -SMITH INCLINE PRESS 1 AND 1/2 REPS (LOWER TO CHEST, PRESS 1/2 WAY, LOWER TO CHEST, PRESS ALL THE WAY)...2 X 8-10 -DROPSET: CABLE INCLINE FLYE...1 X 10-12, DROP, 4-6 -SUPERSET: BENT CABLE TRI EXT/TRICEP PUSHDOWN...2 X 8-10 EACH www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html -DROPSET: DB KICKBACK...2 X 10-12, DROP, 6-8 -LYING LEG CURL WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIAL REPS UNTIL BURNT)...1 X 8-10 + X-REPS -DROPSET: LYING LEG CURL...1 X 8-10, DROP, 4-6 GREAT WO!!!!! I bet you are sore from this one!!!! I am really lovin' supersets myself!!!!! #smileycheeleader9un#
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Post by sapphire on Oct 16, 2006 18:04:17 GMT -5
SHOCK LEGS ;D ;D ;D ;D
SUPERSET: NARROW STANCE SQUATS/WIDE STANCE LEG PRESS...2 X 8-10 EACH 95X10/180X10, 115X10/180X10
-SUPERSET: ALTERNATING BENCH STEP-UP/LEG EXTENSION...2 X 8-10 PER LEG/8-10 20 PD DBS IN HAND X10/90X10 X 2 SETS
-DROPSET: SINGLE LEG EXTENSION...1 X 8-10, DROP, 4-6 40X10....30X6
-SUPERSET: LYING LEG CURL/HYPEREXTENSION...2 X 8-10 EACH 80X10/BWX12, 80X8/BWX12
-SUPERSET: LYING LEG CURL/ABDUCTION...2 X 8-10/12-15 70X8/105X15 X 2 SETS
-CALF PRESS WITH STRETCH PAUSE (HOLD FULL STRETCH FOR 2-COUNT BEFORE PRESSING)...2 X 8-10 380X10 X 2 SETS
-DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8 100X12....75X8
CARDIO 15 MIN WARM UP ON TREADMILL
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Post by Tim Wescott on Oct 16, 2006 21:06:21 GMT -5
Another crazy leg day Sapph!! #arockon6ha#
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Post by Karrie on Oct 17, 2006 12:59:06 GMT -5
Another crazy leg day Sapph!! #arockon6ha# #aiagree4zo# I LOVE THAT!!!! YES CRAZY WOMAN INDEED!!!!! YOU ARE AWESOME!!!! #woohoo8ad#
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Post by Karrie on Oct 19, 2006 15:19:52 GMT -5
WHERE ARE YOU? I hope you are doing well and your wo's are going great!!!! LOVE the new AVATAR on BM!!!!!
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