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Post by sapphire on Jul 20, 2006 20:26:43 GMT -5
Well Saturday is always gym then chores, then hopefully the beach!! Sunday is another open house and afterwards we are going to my sister's for dinner. Yup it is a bit stressful having to sell the townhouse under the gun, but it will sell. ;D
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Post by sapphire on Jul 20, 2006 20:29:40 GMT -5
LATS/LWBACK/BUTT/CALVES -WG PULLDOWN 1 AND 1/2 REPS (PULL TO 1/2 WAY POINT, THEN STRETCH BACK TO TOP. THEN DO FULL REP...THAT COUNTS AS ONE REP)...2 X 8-10 70x10, 70x10
-SUPERSET: STIFF ARM PULLDOWN/UNDERHAND GRIP CABLE BENT ROW...2 X 8-10 EACH 70x10/80x10, 70x10/80x10
-DROPSET: SEATED ONE ARM CABLE ROW...2 X 8-10, DROP, 4-6 40x10...30x6,40x10...30x6
-SUPERSET: ABDUCTION/HYPEREXTENSION...2 X 16-20/12-15 105x20/bwx15, 105x20/10 lb db x 15
-CALF PRESS WITH X-REPS (GO TO FULL RANGE FAILURE, THEN PERFORM SHORT, PULSING PARTIAL REPS UNTIL BURNT)...2 X 8-10 + X-REPS 380x10 X REPS X 2 SETS
-DROPSET: SEATED CALF...2 X 10-12, DROP, 4-6 105X12....80X10,105X12.....80X10
CARDIO 20 MINUTES
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Post by beckie on Jul 21, 2006 3:04:09 GMT -5
Its funny,I can do more weight on Stiff Leg Deads than regular ones-the regular ones just pull my lower back a bit too much for my liking!
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Post by Karrie on Jul 21, 2006 7:02:30 GMT -5
Great wo there, Cyndi!!! I bet you are really sore...those supersets and drop sets are killers....but ohhhh they feel sooo good! #thumbsupsmileyanim9lp#
You are not affected by that storm going through are you? This morning on the radio they said parts of New York to be evacuated. It did sound like it is more northern than where you are.
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Post by sapphire on Jul 21, 2006 11:17:55 GMT -5
I am so sore from the wo yesterday! I am surprise actually. BUT yes I do love shock week, it's quick and painful!!
I live on Long Island, we have gotten a few thunderstorms in the last few days, but nothing serious. Lots of people lost power though, not us luckily!!!
Beckie, I hear ya with the deads but I actually think my back is my strongest bodypart. I can def do much heavier regular deads. I feel 155 right now is the highest I want to go, I feel I get a great stretch in my hammies at that weight. ;D
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Post by tiffany on Jul 21, 2006 12:07:15 GMT -5
Hey sapphire, nice work out. Enjoy your weekend, hope the weather cooperates with your beach plans. We had a storm system move in and it's been raining on and off the past few days. Cities north of us had tornadoes touch down and have been without out power for several days now. No casualties reported so that's a good thing. Good luck with the open house
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Post by Karrie on Jul 21, 2006 19:44:59 GMT -5
I am so sore from the wo yesterday! I am surprise actually. BUT yes I do love shock week, it's quick and painful!! I live on Long Island, we have gotten a few thunderstorms in the last few days, but nothing serious. Lots of people lost power though, not us luckily!!! Beckie, I hear ya with the deads but I actually think my back is my strongest bodypart. I can def do much heavier regular deads. I feel 155 right now is the highest I want to go, I feel I get a great stretch in my hammies at that weight. ;D I am really glad you are not in the way of those storms!!! I agree with you about your back....we all have our strong body parts and your back just BLOWS me away!!!!! Your deads are just AMAZING!!!!! I love it...you keep me motivated!!!! I also hope your open house goes well!!
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Post by sapphire on Jul 22, 2006 11:25:09 GMT -5
Hi Tiff and Karrie
Looks like it's a no go for the beach, rain!!! Oh well.
Thanks for the well wishes on the open house I will let you all know how it went tommorow night!!!
WO for today
CHEST/BIS/ABS -SMITH BENCH PRESS 1 AND 1/2 REPS (SET ONE, 1/2 REP IS AT BOTTOM...SET TWO, 1/2 REP IS AT TOP...)...2 X 8-10 55X10,55X9 -SUPERSET: INCLINE FLYE/INCLINE PRESS...2 X 8-10 15SX10/65X8,15SX10/55X9 -DROPSET: FLAT CABLE FLYE...1 X 8-10, DROP, 6-8 40X10....30X6 -BARBELL CURL WITH ECCENTRIC EMPHASIS (CURL TO TOP, AND LOWER OVER 4 FULL SECONDS)...2 X 6-8 35X7,35X6 -DROPSET: CABLE PREACHER CURL...2 X 8-10, DROP, 4-6 30X8....20X4,25X10...15X4 -ABS SEATED MACHINE CRUNCHES/HANGING LEG RAISES 3 SETS 30X20/BWX15
CARDIO 25 MINUTES
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Post by sapphire on Jul 22, 2006 15:15:47 GMT -5
LEG WO FOR TOMMOROW QUADS/HAMS/BUTT/CALVES -SUPERSET: ABDUCTION/FEET HIGH LEG PRESS...2 X 12-15/8-10 -SUPERSET: BUTT BLASTER/BENCH STEP-UP (COMPLETE YOUR SUPERSET FOR ONE LEG, THEN DO THE OTHER)...2 X 10-12 EACH -DROPSET: LEG EXTENSION...1 X 8-10, DROP, 6-8 -SUPERSET: LYING LEG CURL/STIFF LEG DEADLIFT...2 X 8-10 EACH -LYING LEG CURL 1 AND 1/2 REPS (CURL TO TOP, LOWER 1/2 WAY, BACK TO TOP, LOWER ALL THE WAY)...2 X 8-10 -DROPSET: STANDING CALF...2 X 8-10, DROP, 6-8 -DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8
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Post by beckie on Jul 22, 2006 17:52:17 GMT -5
how do you find those 1 1/2 reps Sapph? Do you get much soreness and how has your strength changed doing them??? I've never done them before...
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Post by sapphire on Jul 23, 2006 12:00:50 GMT -5
Oh man Beckie, those 1 /12 are soooo deceiving. They are brutal and YES I am always very sore after them. They are harder than a superset for sure. Give them a shot, I think you will pleased.
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Post by Karrie on Jul 23, 2006 16:46:29 GMT -5
Oh man Beckie, those 1 /12 are soooo deceiving. They are brutal and YES I am always very sore after them. They are harder than a superset for sure. Give them a shot, I think you will pleased. I KNOW those are MUCH harder than a superset...I have done those before on leg curls too and BOY do the hammies hurt after!!! AMAZING WO!!!! I bet your calves are sore as well!!!! ;D KICK BUTT on legs tomorrow...I know you will!!!!! ;D How was the open house? Did it rain again today for you guys? Here we cleared out and it has cooled off a bit..thank goodness!
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Post by tiffany on Jul 23, 2006 20:08:38 GMT -5
Good luck with the leg work out. Our beach plans got rained out too
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Post by sapphire on Jul 24, 2006 18:24:54 GMT -5
Legs went well, considering my lower back is a bit twingy. I had to go lighter with everything , but the wo got done and my back is no worse. ;D
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Post by beckie on Jul 24, 2006 18:26:57 GMT -5
Look after your back Sapph-I've had so many lower back injuries I've had to stop doing really heavy leg work
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Post by Karrie on Jul 24, 2006 18:27:17 GMT -5
Legs went well, considering my lower back is a bit twingy. I had to go lighter with everything , but the wo got done and my back is no worse. ;D This is the second time you have posted that twinge in your back....did you injury yourself in the past? I am glad you went lighter on everything, but like you said...you got your wo done!!!
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Post by tiffany on Jul 24, 2006 18:43:52 GMT -5
Legs went well, considering my lower back is a bit twingy. I had to go lighter with everything , but the wo got done and my back is no worse. ;D This is the second time you have posted that twinge in your back....did you injury yourself in the past? I am glad you went lighter on everything, but like you said...you got your wo done!!! Your one tough cookie but dont brush those twinges off. If you keep getting them it's best to have it checked out. It could be something as simple as a slight adjustment but you never want to take a chance with your back.
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Post by sapphire on Jul 24, 2006 20:57:15 GMT -5
I do tend to overwork my lower back on occasion. It's feeling better today, BUT I will be very careful this week and I think I may go back to the chiropractor for that adjustment, Tiff. AND Karrie, Thank God I have never "injured my back". I plan on keeping it that way!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Post by Karrie on Jul 25, 2006 12:30:12 GMT -5
I am so glad you have never injured you back.... that is one area once it is injured you'll always have problems!!!! I think we all have our body parts that we tend to over work..especially our strongest parts. I have nothing against chiropractors...just be careful when seeing one...it sounds like you have seen one before..and if you have go back to that one! BTW how did the open house go?
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Post by sapphire on Jul 25, 2006 16:28:04 GMT -5
Real quick before I hit the gym, we got an offer on the TH today, lowball, I will counter offer. More later.................
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