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Post by beckie on Aug 17, 2006 20:11:31 GMT -5
Gotta love those DB rows girl I use to be able to do 45's but now my max is only 35,not bad considering I've been out a while! Keep up the great workouts woman
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Post by sapphire on Aug 19, 2006 15:20:47 GMT -5
Thanks Beckie! On power week I do 55 pound db rows! Shooting for 60 next power wo. ;D
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Post by sapphire on Aug 19, 2006 15:21:07 GMT -5
CHEST/BIS/ABS
-BB BENCH PRESS WITH ECCENTRIC PAUSE REPS (LOWER BAR 1/2 WAY AND HOLD FOR 2-COUNT. THEN LOWER REMAINDER AND PRESS)...2 X 8-10 65x10,65x10
-SUPERSET: INCLINE FLYE/CABLE CROSSOVER...2 X 10-12 EACH 15sx10/20x12,15sx10,30x10
-DROPSET: SMITH INCLINE PRESS...1 X 8-10, DROP, 6-8 60x8....40x6
-PREACHER CURL 1 AND 1/2 REPS (CURL TO TOP, LOWER SLOWLY 1/2 WAY, BACK TO TOP, LOWER ALL THE WAY)...2 X 8-10 25x10,25x10
-SUPERSET: INCLINE (ABOUT 60 DEGREES) HAMMER CURL/NARROW GRIP STANDING EZ BAR CURL...2 X 8-10 EAC 15sx8/35x8,15sx8/35x8
seated rope crunches/kneeling rope crunches 40x15/100x15 x 3 sets
cardio 30 minutes
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Post by beckie on Aug 19, 2006 17:26:03 GMT -5
SUPER Woman!!!
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Post by Karrie on Aug 20, 2006 16:02:05 GMT -5
SUPER Woman!!! SUPER WOMAN INDEED!!!!!! #bbenchpress4zy#
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Post by sapphire on Aug 20, 2006 16:53:30 GMT -5
Blush , blush, thanks Beckie and Kari! You girls motivate me!!
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Post by sapphire on Aug 20, 2006 16:53:50 GMT -5
SUNDAY QUADS/HAMS/BUTT/CALVES
-SUPERSET: LEG EXTENSION/SQUATS...2 X 8-10 EACH 80x10/105x10,80x10/125x10
-DROPSET: LEG EXTENSIONS...1 X 10-12, DROP, 6-8 70x12....50x8
-FEET HIGH LEG PRESS 1 AND 1/2 REPS (LOWER TO BOTTOM, PRESS 1/2 WAY, BACK TO BOTTOM, PRESS ALL THE WAY)...2 X 8-10 90x8,90x10
-SUPERSET: STIFF LEG DEADLIFT/LYING LEG CURL...2 X 8-10 EACH 115x10/60x10,115x8/60x10
-SUPERSET: LYING SINGLE LEG LEG CURL/BUTT BLASTER (DO ONE LEG THEN THE OTHER)...2 X 10-12 EACH 20x12/50x10 x 2 sets
-DROPSET: ABDUCTION...1 X 12-15, DROP, 8-10 105x15...90x10
-CALF PRESS WITH CONTRACTION PAUSE REPS (HOLD EACH REP AT THE TOP FOR 3 SECONDS BEFORE LOWERING)...2 X 8-10 290x12,290x10
-DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8 110x12.....75x8
cardio 30 minutes
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Post by beckie on Aug 20, 2006 17:17:34 GMT -5
Try this on the leg press,8 reps high and wide,8 reps narrow,8 reps regular=1 set!
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Post by sapphire on Aug 20, 2006 19:05:28 GMT -5
OUCH!! I will try that next shock week Beckie!!! Thanks. ;D
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Post by Karrie on Aug 20, 2006 19:14:30 GMT -5
SUNDAY QUADS/HAMS/BUTT/CALVES -SUPERSET: LEG EXTENSION/SQUATS...2 X 8-10 EACH 80x10/105x10,80x10/125x10 -DROPSET: LEG EXTENSIONS...1 X 10-12, DROP, 6-8 70x12....50x8 -FEET HIGH LEG PRESS 1 AND 1/2 REPS (LOWER TO BOTTOM, PRESS 1/2 WAY, BACK TO BOTTOM, PRESS ALL THE WAY)...2 X 8-10 90x8,90x10 -SUPERSET: STIFF LEG DEADLIFT/LYING LEG CURL...2 X 8-10 EACH 115x10/60x10,115x8/60x10 -SUPERSET: LYING SINGLE LEG LEG CURL/BUTT BLASTER (DO ONE LEG THEN THE OTHER)...2 X 10-12 EACH 20x12/50x10 x 2 sets -DROPSET: ABDUCTION...1 X 12-15, DROP, 8-10 105x15...90x10 -CALF PRESS WITH CONTRACTION PAUSE REPS (HOLD EACH REP AT THE TOP FOR 3 SECONDS BEFORE LOWERING)...2 X 8-10 290x12,290x10 -DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8 110x12.....75x8 cardio 30 minutes ALL I CAN SAY IS WOW!!! ANOTHER AMAZING WO!!!! #highfive5wp# Beckie-I am gonna try that the next time I leg press!!!!
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Post by beckie on Aug 21, 2006 1:23:27 GMT -5
Yep-thats what made me 'waddle' last week
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Post by sapphire on Aug 21, 2006 16:05:22 GMT -5
I am pretty sore myself today... luckily it's a rest day!! ;D
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Post by tiffany on Aug 21, 2006 17:09:59 GMT -5
After a work out like that I would be sore too. Enjoy your rest
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Post by sunshineslynn on Aug 22, 2006 10:01:26 GMT -5
Try this on the leg press,8 reps high and wide,8 reps narrow,8 reps regular=1 set! Yeap yeap got to agree with you on that one Beckie! I started doing those about 3years ago and holy cow you will not be able to walk out of the gym. Just know you may want to puke afterwards on your first try since its such a freaky exercise. You have to push really hard on the last since your legs are jello and freaking pumped so hard they hurt. So fair warning but they do build some awesome quads. I throw them in every 2 weeks. Great workout Saph as usual..... Smils s
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Post by sapphire on Aug 22, 2006 21:49:28 GMT -5
I could use some awesome quads!! ;D
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Post by beckie on Aug 23, 2006 18:28:37 GMT -5
So could I-thats why I do that one cos I feel it all over!
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Post by Karrie on Aug 23, 2006 19:07:50 GMT -5
I hope you are having a great week!!! ;D Where the wo's? Are you taking the week off? How are things wrapping up with the TH and your new house? ?
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Post by sapphire on Aug 23, 2006 20:35:21 GMT -5
Hi karrie NO I did not take this week off ....as you read on BM Here is my wo -SINGLE ARM DB PRESS...2 X 4-6 30x6,30x6 -INCLINE SIDE LATERAL (SET INCLINE BENCH ALMOST VERTICAL. WHILE STANDING, LEAN INTO IT WITH CHEST ON PAD. HOLD THAT POSITION AND PERFORM STRICT LATERALS)...1 X 13-15, 1 X 10-12 8x15,10x10 -SUPERSET: JUST WIDER THAN SHOULDER WIDTH GRIP BB UPRIGHT ROW/SEATED BENT LATERALS...2 X 8-10 EACH 45x10/10x10 x 2 sets -SMITH PARTIAL RANGE CG BENCH PRESS (SET SAFETIES SO THAT YOU CAN ONLY PERFORM THE TOP 2/3 OF THE MOVEMENT. LET THE BAR SETTLE ON SAFETIES BEFORE EXPLODING UP ON EACH REP)...2 X 4-6 65x6,65x6 -SEATED STRAIGHT BAR CABLE OVERHEAD EXT...1 X 13-15, 1 X 10-12, 1 X 7-9 40x15,50x12,60x7 -DROPSET: ROPE PRESSDOWN...1 X 10-12, DROP, 6-8 50x12...40x6 -ABS Things are pretty much set for the NEW house, contract at buyer's lawyer for review and signatures. Moving along slowly............
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Post by sunshineslynn on Aug 24, 2006 10:54:15 GMT -5
#smileycheeleader9un# that is great everything is moving along with the house. Great workout and I am going to have to try that incline side lateral thing....
smiles s
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Post by Karrie on Aug 24, 2006 13:34:05 GMT -5
I also am glad things are coming along with your house!!! ;D
Great wo!!!! #bconfetti2sq#
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