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Post by tiffany on Oct 20, 2006 9:36:33 GMT -5
Just dropping by to say hi, hope all is going well
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Post by sapphire on Oct 23, 2006 15:23:27 GMT -5
HI!! I am here!! I was doggie sitting for little sis last week, no time for posting. WOs have been GOOD! POWER was last week... RR is this one, starting tommorow.
;D ;D ;D
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Post by beckie on Oct 23, 2006 17:57:26 GMT -5
I was wondering where you were sounds like training is going great guns!
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Post by Karrie on Oct 25, 2006 10:54:39 GMT -5
Where is the wo, missy??? JUST TEASING!!!! I know you are busy!!! Post it when you can!!!! Rep range...the hardest part of the program from what I have read!!!!
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Post by sapphire on Oct 25, 2006 12:24:45 GMT -5
Hi Karrie! I am posting my WO right now, just for you.
CHEST/TRIS/HAMS -INCLINE DB PRESS...2 X 7-9 30sx9, 30sx9
-SMITH BENCH PRESS...3 X 10-12 55x12,55x11,55x10
-FLAT FLYE...2 X 13-15 15sx15,15sx15
-CABLE CROSSOVER...3 X 16-20 20x20,20x20
-SEATED STRAIGHT BAR OVERHEAD CABLE EXT...2 X 7-9 50x10, 60x9
-V-BAR PUSHDOWN...2 X 10-12 60x10,70x10
-DB KICKBACK...1 X 13-15, 1 X 16-20 15x15,10x20
-LYING LEG CURL...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 50x20,60x15,70x10,80x7
cardio 15 minute warm up
Rest day today... tommorow is Back and Quads
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Post by Karrie on Oct 25, 2006 14:38:49 GMT -5
SOOO GLAD YOU FINALLY POSTED A WO......SHEESH!!!!! LOL!!!!! Just kidding!!! GREAT WO!!!! I bet you are glad today you are off!!! I know tomorrow will be a killer wo for you!!!! See, I was going through withdraw...your wo's MOTIVATE ME!!!! AWESOME JOB!!!! What have you noticed so far with this newer split?? You have been training like this for what 8 wks now? Notice any growth or even leaner in any areas?
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Post by beckie on Oct 25, 2006 16:13:29 GMT -5
Awesome w/o Sapph! I LOVE those overhead extensions,my triceps burn out on those
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Post by sapphire on Oct 25, 2006 18:55:31 GMT -5
SOOO GLAD YOU FINALLY POSTED A WO......SHEESH!!!!! LOL!!!!! Just kidding!!! GREAT WO!!!! I bet you are glad today you are off!!! I know tomorrow will be a killer wo for you!!!! See, I was going through withdraw...your wo's MOTIVATE ME!!!! AWESOME JOB!!!! What have you noticed so far with this newer split?? You have been training like this for what 8 wks now? Notice any growth or even leaner in any areas? Hmm let's see what do I notice... honestly the only thing I notice is my glutes are a bit rounder and higher. Which is a good thing, I actually want even more size. Shoulders are a bit more muscular too I think. Not too much change beside that. I have gained a few pounds and it seems to be muscle. Not really leaner anywhere in particular. I really love this split though, I def notice strength gains in my legs. ;D ;D The thing that is funny is that I still wear the same size I did when I weighed 20 pounds less!! I would never have believed it. I weigh 133, never weighed that much my WHOLE LIFE, not once. Anyway... how are you? ?
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Post by sapphire on Oct 25, 2006 18:56:33 GMT -5
Awesome w/o Sapph! I LOVE those overhead extensions,my triceps burn out on those Oh yes, Beckie I love them too!! My tris do not hurt today... hmmm maybe tommorow. How are u ;D
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Post by Karrie on Oct 25, 2006 19:55:22 GMT -5
SOOO GLAD YOU FINALLY POSTED A WO......SHEESH!!!!! LOL!!!!! Just kidding!!! GREAT WO!!!! I bet you are glad today you are off!!! I know tomorrow will be a killer wo for you!!!! See, I was going through withdraw...your wo's MOTIVATE ME!!!! AWESOME JOB!!!! What have you noticed so far with this newer split?? You have been training like this for what 8 wks now? Notice any growth or even leaner in any areas? Hmm let's see what do I notice... honestly the only thing I notice is my glutes are a bit rounder and higher. Which is a good thing, I actually want even more size. Shoulders are a bit more muscular too I think. Not too much change beside that. I have gained a few pounds and it seems to be muscle. Not really leaner anywhere in particular. I really love this split though, I def notice strength gains in my legs. ;D ;D The thing that is funny is that I still wear the same size I did when I weighed 20 pounds less!! I would never have believed it. I weigh 133, never weighed that much my WHOLE LIFE, not once. Anyway... how are you? ? Well I think you are DEFINITELY benefiting from this split!!! As long as you can notice and see changes then KEEP doing this!!!! You may certainly be able to do a comp next year!!! When you have long legs, like you and me, you have to give them a good beating get them to grow b/c the muscles are sooo long! I am PROUD of you!!! I am doing well!!! Since I finally have gotten my wo schedule back in order I am psyched and pumped with my wo's!!! I am out of my training rut!!!! Life things are going well...just typical craziness. My class is going VERY well and I REALLY am learning alot!!!
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Post by beckie on Oct 26, 2006 0:17:21 GMT -5
you are doing SUPER well m'dear-congrats!! I'm good-back into 3 full body workouts a week which I'm happy with,I get bored so easily with a regular split routine I have to change things up quite regularly..training 14 years has its down side! I'm also writing articles for my website-I have a design student doing a revamp for me for next to nothing and he's done a lovely template for me-should be up in 3-4 weeks time Can't wait....
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Post by sapphire on Oct 26, 2006 16:38:43 GMT -5
LATS/LWBACK/QUADS REP RANGE -CG PULLDOWN...2 X 7-9
-UNDERHAND GRIP SEATED PULLY ROW...3 X 10-12
-WG SMITH OR BB BENT OVER ROW...2 X 13-15
-STIFF ARM PULLDOWN...3 X 16-20
-SMITH SPLIT SQUAT...1 X 7-9, 1 X 10-12 PER LEG
-SINGLE LEG EXTENSION...1 X 13-15, 1 X 16-20 PER LEG
-HYPEREXTENSION...1 X 16-20, 1 X 13-15, 1 X 10-12
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Post by sapphire on Dec 4, 2006 19:55:32 GMT -5
WOW! I have not posted my wos in a while... I think you all know I have been crazy buying a house! We are finally moving in next weekend. I will start posting wos again tommorow. POWER CHEST/TRIS/HAMMIES/ABS
Today is REST!! ;D
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Post by beckie on Dec 4, 2006 20:24:38 GMT -5
At least everything is going well for you! All the best with your move
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Post by Karrie on Dec 4, 2006 20:27:09 GMT -5
WOW! I have not posted my wos in a while... I think you all know I have been crazy buying a house! We are finally moving in next weekend. I will start posting wos again tommorow. POWER CHEST/TRIS/HAMMIES/ABS Today is REST!! ;D I KNOW NO WO'S POSTED!!!!!! Just kidding!!!! I am sooo excited you are finally moving in!!!! BTW, did you all get the floors done or is that a project for after the move in? Have a great wo!!!!!
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Post by sapphire on Dec 5, 2006 16:09:28 GMT -5
We got the floors DONE and they look AWESOME!!
WO posted tonight! ;D
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Post by beckie on Dec 5, 2006 16:20:31 GMT -5
Can't wait to see those wo's! Its been a while Love to see some pics of the house too
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Post by sapphire on Dec 5, 2006 20:49:52 GMT -5
POWER CHEST/TRIS/HAMMIES INCLINE DB PRESS 30sx6,35sx6,40sx4 CG BENCH 85x4,85x4,85x4 FLAT DB FLYES 20sx6,20sx6,20sx6 STRAIGHT BAR PRESSDOWN 80X6,90X6,90X5 SEATED OVERHEAD DB EXTENSIONS 40X6,40X6 LYING LEG CURLS 90X6,100X5,110X4,110X4 THERE YA HAVE IT FOLKS!!! Beckie I will post pics of the house very soon!!!
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Post by beckie on Dec 5, 2006 22:12:51 GMT -5
strong wo sweets! Looking fwd to those pics
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Post by Karrie on Dec 6, 2006 8:07:04 GMT -5
WHOO HOO!!!!!!!!!!!! My girl is back!!!!! ;D AWESOME & STRONG WO!!!!! #arockon6ha# I bet those floors look sooo NICE!!!! I LOVE re-finished hard wood floors!!!! Are you all getting packed and all that fun stuff? What a WONDERFUl christmas gift!!!!!
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