|
Post by sapphire on Apr 29, 2006 18:53:29 GMT -5
I keep a journal on Bodyfx's site, but I figured I would post my workouts here as well. ;D
Training split is
Delts,tris,abs cardio LEGS Chest,bis,abs cardio Backs, butt, calves cardio
|
|
|
Post by sapphire on Apr 29, 2006 18:56:46 GMT -5
Today should have been chest and bis but the week was crazy, I am behind a day
Hybrid week QUADS/HAMS/BUTT/CALVES
-LEG PRESS...3 X 4-6 290x6,300x4,300x4 -SQUATS...1 X 13-15, 1 X 10-12, 1 X 7-9 135x13,145x10,155x7
-SUPERSET: LEG EXTENSION/BENCH STEP UP...2 X 8-10/8-10 PER LEG 80x10/15sx10,90x10/15sx10 each leg
-LYING LEG CURL...3 X 4-6 90x6,100x4,100x4
-STIFF LEG DEADLIFT...1 X 13-15, 1 X 10-12, 1 X 7-9 115x13,135x10,155x7
-SUPERSET: ABDUCTION/ADDUCTION...2 X 10-12 EACH 120x12/90x12,120x12/90x12
-STANDING CALF...1 X 10-12, 1 X 7-9, 1 X 4-6 360x12,380x9,400x6
-DROPSET: SEATED CALF...1 X 8-10, DROP, 6-8 120x10...95x8 x 2 sets
Cardio walk in park
|
|
|
Post by Tim Wescott on Apr 29, 2006 19:08:15 GMT -5
Good one Sapph!! #arockon6ha# I had no clue you would use heavy weights like that......sexy and strong too,can`t beat that combo!!
|
|
|
Post by sapphire on Apr 29, 2006 23:20:19 GMT -5
Yup I am strong like bull... dumb like tractor. ;D
|
|
|
Post by vanessa40 on Apr 30, 2006 11:57:14 GMT -5
Great workout .glad to see you started a journal here. Vanessa
|
|
|
Post by sapphire on Apr 30, 2006 12:10:53 GMT -5
Thanks Vanessa! I figured I could just copy my workouts from my other journal into here. Chest, bis and abs today. ;D
|
|
|
Post by sapphire on Apr 30, 2006 15:29:27 GMT -5
CHEST BIS ABS
-FLAT DUMBELL PRESS...3 X 4-6 40sx6,40sx4,40sx4 -SMITH INCLINE PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15 65x9,55x12,45x15 -SUPERSET: INCLINE FLYE/CABLE CROSSOVER...2 X 8-10 EACH 15sx10/30x10 x 2 sets -STANDING ALTERNATING DUMBELL CURL...2 X 4-6 20sx6 x 2 sets -STANDING EZ BAR CURL...1 X 7-9, 1 X 10-12, 1 X 13-15 40x9,30x12,30x15 -SUPERSET: PREACHER CURL/REVERSE BARBELL CURL...1 X 8-10 EACH 25x10/25x8 I don't like the reverse grip, it hurts my wrists :doh: -ABS kneeling rope crunches 3 sets 140x15 crunch machine 3 sets 40x15
|
|
|
Post by vanessa40 on May 1, 2006 12:59:01 GMT -5
Thats what i do. I have a journal on another site too so i just copy and paste it here.. Vanessa
|
|
|
Post by Karrie on May 1, 2006 13:36:02 GMT -5
You are pretty strong on your chest workout!!!! I also am glad you started a journal here!!!
|
|
|
Post by sapphire on May 1, 2006 15:13:40 GMT -5
I am so NOT happy with my benching. Arggh! Thank you though. ;D
|
|
|
Post by Karrie on May 1, 2006 15:40:26 GMT -5
I understand not being happy with benching. I hate working chest!!!! The most I ever inclined and flat pressed was with 30lb Dumb bells. Now I do not have a partner to spot me, she had to switch days, so I had to go to machines for my chest exercises and I do not like it. Anyway, like I said, I think you are strong!!!!
|
|
|
Post by sapphire on May 1, 2006 15:45:02 GMT -5
I do better with dumbbells for some reason, I have done 50s for 3 reps. I always have a spotter, my bf. THANK GOD I have dropped dbs and he has caught them with this knees!! I would haven broken my nose for certain. Thanks for the compliment I am getting stronger for sure. ;D
|
|
|
Post by sunshineslynn on May 1, 2006 16:42:25 GMT -5
Very good weights there chicky...Solid workout
smiles s
|
|
|
Post by sapphire on May 1, 2006 18:32:15 GMT -5
Thanks Sunshine!
My legs and booty are still screaming from Saturday. ;D
|
|
|
Post by sapphire on May 2, 2006 19:49:13 GMT -5
POWER WEEK DELTS/TRIS/ABS -SEATED DUMBELL PRESS...3 X 4-6 30sx6,30sx6,30sx6 -SINGLE ARM DUMBELL UPRIGHT ROW (HOLD STURDY OBJECT WITH NON-WORKING ARM)...3 X 4-6 25x4,20x6,20x6 Boobies got in the way -SINGLE ARM SIDE LATERAL...2 X 4-6 12x6,12x6 -FREE WEIGHT CG BENCH PRESS...3 X 4-6 95x5,95x4,95x4 -INCLINE 2 ARM OVERHEAD DUMBELL EXT...2 X 4-6 40x6,45x6 -SINGLE ARM ROPE PRESSDOWN...2 X 4-6 20x6,20x6
|
|
|
Post by youngblood on May 2, 2006 20:21:34 GMT -5
Thanks Sunshine! My legs and booty are still screaming from Saturday. ;D Shhhhh!!! Let them figure out why!!! She's strong, sexy, intelligent, and she's SAPPHIRE!!! Wow, what more can someone ask for? #bnotworthysmiley5cb# Keep up the lifting Sapphire, your doing great, and I can only imagine how great you'll become in a short time!
|
|
|
Post by sapphire on May 4, 2006 15:30:40 GMT -5
YB you can do my PR anytime!!
|
|
|
Post by sapphire on May 4, 2006 15:31:51 GMT -5
POWER LATS/LWBACK/BUTT/CALVES -DEADLIFT...4 X 4-6 185x6,190x4,195x3,195x4 -SL LEG PRESS FEET HIGH 2 x 4-6 50x6,50x6 -CG SEATED CABLE ROW...3 X 4-6 90x6,100x6,100x5 -UNDERHAND GRIP PULLDOWN...2 X 4-6 130x5,130x5 (PR) -ONE DB ARM ROW...2 X 4-6 50x6,55x6 -BUTT BLASTER...3 X 6-8 80x6,70x8,70x8 -CALF PRESS...4 X 4-6 430x8,520x6,520x6,520x6 Abs and moderate cardio
|
|
|
Post by mrky03 on May 4, 2006 18:58:20 GMT -5
Nice deadlifts! Don't you love em! Solid workout!
|
|
|
Post by sapphire on May 5, 2006 7:34:26 GMT -5
THANKS!!!
I LOVE deadlifts!! They rock! I did OK yesterday, I have done heavier. I had not done them in a few weeks so I felt a bit tight, held off on the weight a little. ;D
|
|