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Post by sapphire on Aug 13, 2006 10:47:05 GMT -5
No, I am gonna hold off until tomorrow!!!!! Back and bi's, baby!!!!! I am gonna kill the dead lifts tomorrow!!!! #arockon6ha# You go get em!!
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Post by sapphire on Aug 13, 2006 18:44:44 GMT -5
Yesterday's modified WO
Flat DB press 35sx9,35sx9,35sx9 Incline DB press 30sx11,30sx11,30sx10 Cable crossovers 20x20,30x16
Side lateral (SA) 10x12,12x10,15x7 each arm SA DB press 20x10,25x8 each arm
DB curls 20x7,15x10
VBAR pressdowns 50X20,60X15,70X10
Seated rope crunches 60x12,50x18,40x15
Tommorow LEGS ;D
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Post by Karrie on Aug 13, 2006 19:18:06 GMT -5
Great wo!!!! STRONG on your Db presses and VBAR press downs!!! #smileycheeleader9un# I cannot wait to see what you do for legs....you have the most AWESOME leg wo's!!! Now the pressure is on LOL!!!!! ;D
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Post by tiffany on Aug 13, 2006 20:03:33 GMT -5
Hi Beckie He took his NY state boards to become a Registered Nurse. I am not sure if I am doing legs today or tommorow, it is BEAUTIFUL out and the beach is calling me...... ;D My congrats to Granite!!!!!
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Post by Karrie on Aug 14, 2006 15:14:34 GMT -5
I hope you are having a great start to the week!!!! BTW, where are the wo's missy? ??
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Post by beckie on Aug 14, 2006 18:42:42 GMT -5
thats awesome Sapph,congrats to your guy! I'm up to my eyeballs in PT theory at the mo....not exactly exciting either
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Post by sapphire on Aug 14, 2006 19:30:01 GMT -5
Here ya go chicky, here is my leg wo, it was BRUTAL ;D
LEG REP RANGE ABDUCTION MACHINE...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 105x20,120x13,135x10,150x7
FEET HIGH LEG PRESS...3 X 7-9 180x9,270x9,270x9
HACK SQUATS...3 X 10-12 90x12,90x12,90x12
LEG EXTENSIONS...3 X 13-15 80x13,80x13,80x13
BENCH STEP UP...1 X 16-20 BWx 16 legs gave out when I tried using weight
STIFF LEG DEADLIFT...3 X 7-9 135x7,135x7,135x7
LYING LEG CURL...2 X 10-12 60x12,60x12
SINGLE LEG LYING LEG CURL...2 X 13-15 20x13,20x13
CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 360x15,410x12,450x9
SEATED CALF...1 X 16-20, 1 X 13-15 100x20,110x15
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Post by sapphire on Aug 14, 2006 19:30:57 GMT -5
thats awesome Sapph,congrats to your guy! I'm up to my eyeballs in PT theory at the mo....not exactly exciting either Thanks Beckie! You are in physical therapy? That is so cool!
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Post by sapphire on Aug 14, 2006 19:31:27 GMT -5
Hi Beckie He took his NY state boards to become a Registered Nurse. I am not sure if I am doing legs today or tommorow, it is BEAUTIFUL out and the beach is calling me...... ;D My congrats to Granite!!!!! Thanks Tiff, we are both very happy! ;D
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Post by Karrie on Aug 14, 2006 19:58:45 GMT -5
Here ya go chicky, here is my leg wo, it was BRUTAL ;D LEG REP RANGE ABDUCTION MACHINE...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 105x20,120x13,135x10,150x7 FEET HIGH LEG PRESS...3 X 7-9 180x9,270x9,270x9 HACK SQUATS...3 X 10-12 90x12,90x12,90x12 LEG EXTENSIONS...3 X 13-15 80x13,80x13,80x13 BENCH STEP UP...1 X 16-20 BWx 16 legs gave out when I tried using weight STIFF LEG DEADLIFT...3 X 7-9 135x7,135x7,135x7 LYING LEG CURL...2 X 10-12 60x12,60x12 SINGLE LEG LYING LEG CURL...2 X 13-15 20x13,20x13 CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 360x15,410x12,450x9 SEATED CALF...1 X 16-20, 1 X 13-15 100x20,110x15 Ok, Sapph, that is what I am talking about!!!!! FREAKIN' AWESOME WO!!!!! I LOVE YOUR LEG DAYS!!!! #bowdown3ht# #bowdown3ht# #bowdown3ht# Heck I love your legs!!!!! ;D
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Post by beckie on Aug 14, 2006 20:39:57 GMT -5
I meant Personal Training theory...oops! I would do the physical therapy course but its 4 years fulltime and I don't have the $$$!
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Post by sapphire on Aug 15, 2006 15:25:53 GMT -5
I meant Personal Training theory...oops! I would do the physical therapy course but its 4 years fulltime and I don't have the $$$! Oh! Personal training is awesome! ;D
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Post by tiffany on Aug 16, 2006 6:08:57 GMT -5
Here ya go chicky, here is my leg wo, it was BRUTAL ;D LEG REP RANGE ABDUCTION MACHINE...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 105x20,120x13,135x10,150x7 FEET HIGH LEG PRESS...3 X 7-9 180x9,270x9,270x9 HACK SQUATS...3 X 10-12 90x12,90x12,90x12 LEG EXTENSIONS...3 X 13-15 80x13,80x13,80x13 BENCH STEP UP...1 X 16-20 BWx 16 legs gave out when I tried using weight STIFF LEG DEADLIFT...3 X 7-9 135x7,135x7,135x7 LYING LEG CURL...2 X 10-12 60x12,60x12 SINGLE LEG LYING LEG CURL...2 X 13-15 20x13,20x13 CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 360x15,410x12,450x9 SEATED CALF...1 X 16-20, 1 X 13-15 100x20,110x15 I cant for the life of me figure out why you wouldn't have any energy left after that
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Post by sapphire on Aug 16, 2006 15:29:50 GMT -5
Yeah Tiff that was a tough one. I am sooo sore still. ;D
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Post by sapphire on Aug 16, 2006 18:47:09 GMT -5
SEATED DB PRESS 1 AND 1/2 REPS (LOWER TO SHOULDERS, PRESS 1/2 WAY, BACK TO SHOULDERS, PRESS ALL THE WAY)...2 X 8-10 15sx10,15sx8 SS: SEATED BENT LATERAL / WG UPRIGHT ROW...2 X 8-10 EACH 12sx10/35x10,12sx10/35x10 DS: SINGLE ARM DB SIDE LATERAL...1 X 10-12, DROP, 6-8 10x10....5x8 SS: ROPE PRESSDOWN / DIPS...2 X 8-10/MAX 60x10/bwx8,60x8/bwx4 DS: SEATED CABLE STRAIGHT BAR OVERHEAD EXT...1 X 8-10, DROP, 6-8 60x8....50x6 SMITH CG BENCH PRESS 1 AND 1/2 REPS (LOWER 1/2 WAY AND PRESS. LOWER ALL THE WAY AND PRESS)...1 X 8-10 55x8 OUCH!!!!!!!!!!! ABS seated mahine crunches ds 40x15...30x15 x 3sets cardio 30 minutes Shock week is brutal, the weights seem so low, but it is sooooo hard!!!!!
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Post by Karrie on Aug 16, 2006 19:49:39 GMT -5
I think I told you a while back it looks as though SHOCK week is brutal!!!! I can certainly see why you said "OUCH" on CG bench presses!!! Another great wo!!!! #thumbsupsmileyanim9lp#
BTW I did correct my ding-dong error on BMass under your journal....I read that and was like "HELLO!" and then cracked up laughing at myself!!!! #highfive5wp#
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Post by sapphire on Aug 17, 2006 18:08:59 GMT -5
SHOCK BACK, BUTT CALVES
SS: WG BB BENT ROW / TRAPBAR DEADLIFT...2 X 8-10 EACH 45x10/135x8,50x8/135x8
SS: UNDERHAND GRIP PULLDOWN / CG SEATED CABLE ROW...2 X 8-10 EACH 90x10/70x8,90x10/60x10
DS: ONE ARM DB ROW...2 X 8-10, DROP, 4-6 45x10...35x6
SS: ABDUCTION / HYPEREXTENSION (SQUEEZING GLUTES AT TOP)...2 X 12-15 EACH 120x12/bwx12,105x15/bwx12
DS: BUTT BLASTER...1 X 10-12, DROP, 6-8 60x10.....50x6
SS: WIDE STANCE STANDING CALF / CLOSE STANCE SEATED CALF...2 X 10-12 EACH 360x12/100x12 x 2 sets
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Post by sapphire on Aug 17, 2006 18:09:37 GMT -5
I think I told you a while back it looks as though SHOCK week is brutal!!!! I can certainly see why you said "OUCH" on CG bench presses!!! Another great wo!!!! #thumbsupsmileyanim9lp# BTW I did correct my ding-dong error on BMass under your journal....I read that and was like "HELLO!" and then cracked up laughing at myself!!!! #highfive5wp# It was an understandable mistake, I mean we were talking about gym stuff! ;D
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Post by tiffany on Aug 17, 2006 18:43:30 GMT -5
Ahhh SHOCK WEEK. I love shock week!!! I would wish the others weeks would pass by quicker so I could get back to shock. It will be a while before I go back to P RR S - need to build my strength back up and make sure I can do the proper techniques required.
I will enjoy through your work outs - #smileycheeleader9un#
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Post by Karrie on Aug 17, 2006 20:01:45 GMT -5
SHOCK BACK, BUTT CALVES SS: WG BB BENT ROW / TRAPBAR DEADLIFT...2 X 8-10 EACH 45x10/135x8,50x8/135x8 SS: UNDERHAND GRIP PULLDOWN / CG SEATED CABLE ROW...2 X 8-10 EACH 90x10/70x8,90x10/60x10 DS: ONE ARM DB ROW...2 X 8-10, DROP, 4-6 45x10...35x6 SS: ABDUCTION / HYPEREXTENSION (SQUEEZING GLUTES AT TOP)...2 X 12-15 EACH 120x12/bwx12,105x15/bwx12 DS: BUTT BLASTER...1 X 10-12, DROP, 6-8 60x10.....50x6 SS: WIDE STANCE STANDING CALF / CLOSE STANCE SEATED CALF...2 X 10-12 EACH 360x12/100x12 x 2 sets You ROCK!!!!!! Another GREAT WO!!!!!! #smileygrouplaugh5js#
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