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Post by Karrie on Jun 9, 2006 14:20:44 GMT -5
Cyndi, Thanks for the PM back!!! I truly appreciate you!!! Have a great weekend! If you go house hunting update me on your finds..if any!!!!
I'll log back in later after my WO to post!!!!
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Post by sapphire on Jun 9, 2006 15:30:24 GMT -5
Have fun this weekend, pics are good. Just finished my power B, B and C , talk to you tommorow! ;D
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Post by sapphire on Jun 10, 2006 8:32:21 GMT -5
BACK BUTT CALVES CG seated rows 100x6,100x6 WG pullups BWx6 x 3 sets UH grip pullups BWx6x 3 sets DB rows 50x6,50x5 each arm FH leg presses 200x6 x3 sets abduction 135x10 x 3 sets seated calf press 135x8,140x6,140x6 standing calf raises 400x6,400x6 ;D I love that I can body weight exercises!! Not many people at my gym do them, ZERO women except ME!! ;D ;D
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Post by sapphire on Jun 10, 2006 8:35:09 GMT -5
Today is POWER CHEST, BIS AND ABS -BENCH PRESS 1 X 4-6,2 X 3-5,1 X 1-2 -INCLINE DUMBELL PRESS...3 X 4-6 -FLAT FLYE...3 X 4-6 -PREACHER CURL...2 X 4-6 -BARBELL CURL...2 X 4-6 -SEATED INCLINE (ABOUT 70 DEGREES) HAMMER CURL...2 X 4-6 -ABS Geez I guess BFX wants me to go for a one rep max with bench!!
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Post by Karrie on Jun 10, 2006 11:46:15 GMT -5
;D I love that I can body weight exercises!! Not many people at my gym do them, ZERO women except ME!! ;D ;D The reason why many people/women at your gym do not do body weight exercises but you is b/c you are [glow=red,2,300] AWESOME!!!! [/glow] DANG....ABSOLUTELY KICK A@# WO'S!!!! Bodyfx gives you these challenging wo's b/c he KNOWS you can do them!!!!! GREAT JOB!!!!! #highfive5wp# Just keep on motivatin' me Sapph!!!!! ;D Have a great weekend!!!
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Post by sapphire on Jun 12, 2006 8:44:33 GMT -5
Bench press 85x6,95x5,95x4,100x2 DB Incline press 35sx6,40sx5,40sx5 Flat flyes 20sx6,20sx6,20sx6
Preacher curl Strive machine 15x6,15x6 BB curl 45x6,45x6
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Post by Tim Wescott on Jun 12, 2006 10:55:27 GMT -5
Damn good workout Cin.........big props!! #arockon6ha#
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Post by sapphire on Jun 12, 2006 12:31:57 GMT -5
QUADS
Smith Squats 195x6,205x6,205x6,210x6,225x5 Single leg leg press 90x6,100x6,110x6 Single leg extensions 50x6,60x6,60x5 Abductions 150x8,150x8,150x8
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Post by Karrie on Jun 12, 2006 12:48:10 GMT -5
GREAT WO'S!! Bench and squats VERY IMPRESSIVE!!!!!
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Post by sapphire on Jun 12, 2006 13:00:19 GMT -5
Thanks Tim and Karrie! I had 2 pretty good wos. I am very very sore!!! ;D
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Post by sapphire on Jun 13, 2006 18:17:02 GMT -5
Rep Range Week begins...
DELTS/TRIS/ABS -SEATED MILITARY PRESS...2 X 7-9 55x9,65x7 -DUMBELL UPRIGHT ROW...2 X 10-12 20sx12,20sx12 -FACE DOWN INCLINE LATERAL...2 X 13-15 10sx15,10sx15 -SINGLE ARM SIDE LATERAL...2 X 16-20 10x16,8x18
-V BAR PRESSDOWN...2 X 7-9 70x9,80x9 -UNDERHAND GRIP PRESSDOWN...2 X 10-12 60x12,60x12 -SEATED 2 ARM OVERHEAD DUMBELL EXT...2 X 13-15 40x13,35x15 -DUMBELL KICKBACK...1 X 16-20 10x20 each arm -ABS seated rope crunches 40x25x 3 sets seated twists with pole 3 sets 50 reps each
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Post by beckie on Jun 13, 2006 19:00:36 GMT -5
wow you ARE strong! Your legs must be looking fantastic now
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Post by Karrie on Jun 13, 2006 19:35:08 GMT -5
Rep Range Week begins... DELTS/TRIS/ABS -SEATED MILITARY PRESS...2 X 7-9 55x9,65x7 -DUMBELL UPRIGHT ROW...2 X 10-12 20sx12,20sx12 -FACE DOWN INCLINE LATERAL...2 X 13-15 10sx15,10sx15 -SINGLE ARM SIDE LATERAL...2 X 16-20 10x16,8x18 -V BAR PRESSDOWN...2 X 7-9 70x9,80x9 -UNDERHAND GRIP PRESSDOWN...2 X 10-12 60x12,60x12 -SEATED 2 ARM OVERHEAD DUMBELL EXT...2 X 13-15 40x13,35x15 -DUMBELL KICKBACK...1 X 16-20 10x20 each arm -ABS seated rope crunches 40x25x 3 sets seated twists with pole 3 sets 50 reps each Sapph, Another AMAZING WO, you call me muscle woman.....right back at you!!! ;D ;D ;D ;D One workout after another you keep me pumped up to get to the gym and push my hardest!!!!!! AWESOME!!!!!! #highfive5wp#
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Post by sapphire on Jun 13, 2006 20:38:08 GMT -5
wow you ARE strong! Your legs must be looking fantastic now Thanks Beckie!! I am always trying to build up my legs much to the dismay of my coach. He doens't understand why I want bigger legs... but I do!
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Post by sapphire on Jun 13, 2006 20:39:13 GMT -5
Rep Range Week begins... DELTS/TRIS/ABS -SEATED MILITARY PRESS...2 X 7-9 55x9,65x7 -DUMBELL UPRIGHT ROW...2 X 10-12 20sx12,20sx12 -FACE DOWN INCLINE LATERAL...2 X 13-15 10sx15,10sx15 -SINGLE ARM SIDE LATERAL...2 X 16-20 10x16,8x18 -V BAR PRESSDOWN...2 X 7-9 70x9,80x9 -UNDERHAND GRIP PRESSDOWN...2 X 10-12 60x12,60x12 -SEATED 2 ARM OVERHEAD DUMBELL EXT...2 X 13-15 40x13,35x15 -DUMBELL KICKBACK...1 X 16-20 10x20 each arm -ABS seated rope crunches 40x25x 3 sets seated twists with pole 3 sets 50 reps each Sapph, Another AMAZING WO, you call me muscle woman.....right back at you!!! ;D ;D ;D ;D One workout after another you keep me pumped up to get to the gym and push my hardest!!!!!! AWESOME!!!!!! #highfive5wp# Thanks Karrie, I was pretty happy, I should have started with higher weights on the seated military press. I will next time for sure!! ;D
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Post by sapphire on Jun 15, 2006 18:51:08 GMT -5
Rep Range back, butt calves CG seated rows 80x9,80x9,90x8 WG pulldowns 80x12,80x12,80x12 Under hand grip bent over cable rows 70x15,80x15 One arm DB rows 25x20, 25x20 Hyperextension BWx20,10 pd platex15,25 pd platex10 Abduction 105x20,120x15,135x10 Wide stance standing calf 400x7,360x10,320x15 Narrow stance seated calf 90x15,80x20 Good WO overall, I am tired
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Post by Karrie on Jun 16, 2006 9:28:15 GMT -5
Very good WO!!!! I bet you are tired after that!!!! Your back and calves are pretty darn strong!!! I LOVE IT!!!! #smileycool2ks# What are you guys doing for the weekend? Looking at any houses? My aunt has an in ground swimming pool so we are heading there tomorrow and church Sun, then celebrating Father's Day. That's about it. Extra day off work today...so just hangin' with the kids. Have a great day and weekend!!!
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Post by sapphire on Jun 16, 2006 9:38:26 GMT -5
I do have a strong back, which I am happy for, my mom has a terrible back and I am hoping the muscle will protect mine from the same fate.
Tommorow is my sweet, adorable nephew/godson's bday party. He is turning 5!! After the party, we are going to drive around checking out neighborhoods.
Sunday is the gym and then hopefully the beach!! It is beautiful here on Long Island, sunny and quite warm.
We are going to celebrate Father's day on Saturday at the bday party.
Oh yeah my sister hired a magician for the party too!!
have a great weekend Kari!!!
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Post by beckie on Jun 17, 2006 0:01:09 GMT -5
love the new avatar! You are one HOT lady!! #woot4ho#
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Post by Karrie on Jun 17, 2006 8:12:35 GMT -5
love the new avatar! You are one HOT lady!! #woot4ho# I agree with Beckie..I love the new avatar too!!!
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