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Post by sapphire on May 13, 2006 12:04:36 GMT -5
Saturday WO Rep Range Chest Bis Abs
-INCLINE DUMBELL PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
-SMITH BENCH PRESS TO UPPER CHEST...1 X 13-15, 1 X 10-12, 1 X 7-9
-LOWER PULLY CABLE CROSSOVER 1 X 16-20, 1 X 13-15, 1 X 10-12 -DUMBELL ZOTTMAN CURL (CURL UP WITH PALMS FACING FORWARD. AT THE TOP, TURN THE PALMS IN HAMMER STYLE AND LOWER. REPEAT)...2 X 7-9
-LOW CABLE CURL...2 X 10-12
-SINGLE ARM DUMBELL PREACHER CURL...2 X 13-15
-ABS
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Post by Karrie on May 14, 2006 19:37:21 GMT -5
Thanks Karrie! I have a couple of NEW exercises to try tommorow. Did you know Bodyfx is my coach and has been for over 3 years? He is the BEST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! What are u doing this weekend? FIRST OFF.....ABSOLUTLEY AWESOME KICK BUTT WORKOUTS!!!! You and Lynn inspire and motivate me every time I read your workouts!!!!!! I LOVE that you and I are the same strength on calves!!!! Dead lifts amazing as every week! Which exercises are new? What do you think of them? I do not know anything about bodyfx. I think Terry said he has a website. Tell me about him Do you go and see him or is it done over the internet? Terry tried a new picture of me until we can get one I really like. If we have any trouble I'll e-mail you the pic. What did you do over the weekend...besides KICK butt in the gym?
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Post by sapphire on May 15, 2006 7:58:27 GMT -5
LEGS on Sunday
QUADS/HAMS/BUTT/CALVES
-LEG EXTENSION...2 X 7-9 100x9,110x9 -SQUATS...4 X 10-12 135x12,135x12,155x12,155x12 -BENCH STEP UPS...2 X 13-15 15s in each hand x15 x 2 sets -SINGLE LEG LEG PRESS...2 X 16-20 50x20,50x20 (OUCH!) -STIFF LEG DEADLIFT...3 X 7-9 135x9,135x9,135x9 -ADDUCTION MACHINE...2 X 10-12 90x12,90x12 -LYING LEG CURL...3 X 13-15 60x15,60x15,60x13 -ABDUCTION MACHINE...2 X 16-20 120x18,120x18 -STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 360x15,380x12,400x9
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Post by sapphire on May 15, 2006 8:05:40 GMT -5
Thanks Karrie! I have a couple of NEW exercises to try tommorow. Did you know Bodyfx is my coach and has been for over 3 years? He is the BEST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! What are u doing this weekend? FIRST OFF.....ABSOLUTLEY AWESOME KICK BUTT WORKOUTS!!!! You and Lynn inspire and motivate me every time I read your workouts!!!!!! I LOVE that you and I are the same strength on calves!!!! Dead lifts amazing as every week! Which exercises are new? What do you think of them? I do not know anything about bodyfx. I think Terry said he has a website. Tell me about him Do you go and see him or is it done over the internet? Terry tried a new picture of me until we can get one I really like. If we have any trouble I'll e-mail you the pic. What did you do over the weekend...besides KICK butt in the gym? Thanks Karrie!! Wait til you see my deads on power week!! I try to go VERY heavy then. New exercises were the Incline DB rows ( I liked them) and the low cable crossovers ( I like them but I felt weak, my rep range was very high for them) Bodyfx is awesome!! I met him 3 years ago when he lived in NY, now he emails me my workouts. I could never do without him! His website is www.prrstraining.com/ to learn about his training, BTW there is a pic of me under testimonials, P/RR/S photo galeries, I am Cyndi. His other site in buildingmass.com. I am a moderator on that site too. I LOVE this pic of you!! Beautiful!!!! Spent yesterday with my Mom, that's about it. How was your Mother's day?
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Post by Karrie on May 15, 2006 9:56:17 GMT -5
I am going to check out those websites today and I'll let you know what I think! So do you do every other week as a power week? How often does he e-mail you workouts? Mother's Day was nice. I got another Rachael Ray cookbook, i am obsessed and I got an under the counter CDplayer/radio, for the kitchen. I have a great husband!
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Post by sunshineslynn on May 15, 2006 11:00:13 GMT -5
Holy cow that new pic made me blush...you look great.
Now for those deads very impressive. Are you using hooks or straps when you do those?
Workouts are staying strong there chicky.
Smiles s
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Post by sapphire on May 15, 2006 11:40:18 GMT -5
I am going to check out those websites today and I'll let you know what I think! So do you do every other week as a power week? How often does he e-mail you workouts? Mother's Day was nice. I got another Rachael Ray cookbook, i am obsessed and I got an under the counter CDplayer/radio, for the kitchen. I have a great husband! Nope it goes like this Power week Rep Range week Shock week Hybrid ( a combo of the other 3) You can read about his program on those sites and THIS one..P/RR/S. He emails me a wo 4 times a week. He ROCKS!! ;D Sounds like you had a great Mom's day!! I am glad.
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Post by sapphire on May 15, 2006 11:42:22 GMT -5
Holy cow that new pic made me blush...you look great. Now for those deads very impressive. Are you using hooks or straps when you do those? Workouts are staying strong there chicky. Smiles s LOL!! Thanks Lynn. OH YES I need hooks for both my stiff leg deads and regular deads. ESPECIALLY heavy ones. I was pretty pleased with my leg workout considering I am cutting, I did not feel weak. ;D
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Post by Karrie on May 15, 2006 11:46:52 GMT -5
I went to those sites and read all about P/RR/S, very interesting. It looks like there a quite a few people who swear by it. I am going to do some more reading. The buildgmass website looks like a good one. I am going to check that one out a little more. Thanks for the great info!!!!!
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Post by sapphire on May 15, 2006 18:41:45 GMT -5
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Post by sunshineslynn on May 16, 2006 17:52:59 GMT -5
Hummmm maybe I should try them....but then again I would probably would feel ackward since I have never used them. Are they comfortable??
Yeah for a rest day.
smiles s
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Post by Karrie on May 16, 2006 19:40:12 GMT -5
Hope your rest day is good! From what I have read the SHOCK week is the most intense.
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Post by sapphire on May 17, 2006 9:41:44 GMT -5
It can be... it's very humbling too. Supersets make you use lower weights. BUT it is the quickest wo.
Here was my delt,tris, abs from yesterday
DELTS/TRIS/ABS -DROPSET: SIDE LATERAL...2 X 8-10, DROP, 6-8 -SMITH BEHIND THE NECK PRESS 1 AND 1/2 REPS...2 X 8-10 -SUPERSET: FACE DOWN INCLINE REAR LATERAL/DUMBELL UPRIGHT ROW...1 X 10-12 EACH -DROPSET: STRAIGHT BAR PRESSDOWN...2 X 8-10, DROP, 6-8 -SUPERSET: 2 ARM OVERHEAD CABLE ROPE EXTENSION/BENCH DIPS...2 X 8-10 EACH -SMITH CG BENCH PRESS 1 AND 1/2 REPS (LOWER 1/2 WAY AND PRESS, THEN LOWER ALL THE WAY AND PRESS)...1 X 8-10 -ABS
I will update it with the weights when I get home. ;D
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Post by Karrie on May 18, 2006 19:29:16 GMT -5
Great workout, even with no weight lbs posted!!!!!! Supersets are hard, but intense!!!!!! ;D
By the way, I apologize, I have spelled your name wrong a few times. Your name is just like mine, spelled every which way but the right way!!!!
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Post by sapphire on May 19, 2006 11:45:21 GMT -5
Hi Karrie! That is spelled right, right? LOL! That is OK about my name, I am used to it, hardly anyone spells it right the first 20 times. My full name is CYNTHIA.... so my Mom made me spell it CYNDI, Y first so people would know. I like it that way better, it's different. Anyway..... another wo tonight Back, Butt and calves. I will post BOTH WO weights later. Last night my BF graduated so we are doing our Thursday WO tonight! ;D
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Post by Karrie on May 19, 2006 12:58:48 GMT -5
You crack me up!!! Karrie is right! I actually like your name spelled Cyndi! Congratulations to your boyfriend!!!! I think I read something on buildingmass about his graduation coming up!!!! What type of degree did he get? Have a great WO tonight. I'll check it out tonight when posting my WO!!!!!!!!
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Post by sapphire on May 19, 2006 19:56:56 GMT -5
OK here is today's shocker
BACK/BUTT
-SUPERSET: WG BARBELL BENT ROW/CG PULLDOWN...2 X 8-10 EACH 60x10/90x10 x 2 sets
-SUPERSET: CG SEATED CABLE ROW/WG PULLDOWN...2 X 8-10 EACH 80x8/70x10,70x10/70x10
-DROPSET: ONE ARM ROW...1 X 8-10, DROP, 6-8 40x10....30x8
-SUPERSET: ABDUCTION/FH LEG PRESS...2 X 12-15/8-10 135x13/150x10,120x15/150x10
-DROPSET: BUTT BLASTER...1 X 8-10, DROP, 6-8 80x10.....70x6 (OUCH!!!)
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Post by Karrie on May 19, 2006 21:02:19 GMT -5
Kick a@# WO!!!! #arockon6ha# I bet you are sore!!!! I know you love it!!!! Your WO's motivate me like no tomorrow!!!
I hope you have a good weekend!!! Are you celebrating your BF graduating? Or did you do that on Thurs? Whatever you do have fun!!!
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Post by sapphire on May 20, 2006 7:33:26 GMT -5
Thanks Karrie! I am a bit sore, but I am sure I will be more so later today. Today is chest, bis and abs, tommorow LEGS, then ONE WEEK REST!! We don't work out on vacation. My coach likes me to take a week off once in a while and this seemed like the right time, means more beach time. We celebrated a bit on Thursday, champagne, but we will probably go out to dinner tommorow night. Tonight his niece and nephew are sleeping over! They are sooo cute. I am getting my hair highlighted today too. Shortly. Oh here is an updated cut pic I took last Monday. I will probably take one more THIS monday. I am down another pound AND my strength has not been affected, so I am happy about that. What are you doing this weekend???
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Post by sapphire on May 20, 2006 7:35:17 GMT -5
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