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Post by sapphire on Aug 24, 2006 15:51:05 GMT -5
Thankg girls! Sunshine those laterals were GOOD!! Try them out! ;D
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Post by sapphire on Aug 24, 2006 15:51:42 GMT -5
HYBRID BACK BUTT CALVES WG PULLUP...3 X 4-6 BWX6,BWX6,BWX6 ONE ARM DB ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 30X15,40X12,50X7 EACH ARM SUPERSET: STIFF ARM PULLDOWN/REVERSE GRIP PULLDOWN...2 X 10-12 EACH 50X12/90X10,50X10/90X10 TRAPBAR DEADLIFT...2 X 4-6 160X6,180X4 HYPEREXTENSION (FOCUS ON SQUEEZING THE BUTT)...1 X 13-15, 1 X 10-12 BWX15,10 PD PLATEX12 DROPSET: ABDUCTION...2 X 10-12, DROP, 6-8 120X12...105X8 X 2 SETS STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 320X15,340X12,360X9 SEATED CALF WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIAL REPS UNTIL BURNT)...2 X 8-10 + X-REPS 2 SETS 100X10 X REPS CARDIO 30 MIN
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Post by beckie on Aug 24, 2006 18:27:42 GMT -5
I love those laterals! Have you tried doing them with nearly straight arms? it KILLS!!
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Post by sapphire on Aug 24, 2006 18:48:57 GMT -5
I love those laterals! Have you tried doing them with nearly straight arms? it KILLS!! Yup! Love em, can't do Karrie's weight though! ;D
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Post by Karrie on Aug 24, 2006 19:38:37 GMT -5
HYBRID BACK BUTT CALVES WG PULLUP...3 X 4-6 BWX6,BWX6,BWX6 ONE ARM DB ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 30X15,40X12,50X7 EACH ARM SUPERSET: STIFF ARM PULLDOWN/REVERSE GRIP PULLDOWN...2 X 10-12 EACH 50X12/90X10,50X10/90X10 TRAPBAR DEADLIFT...2 X 4-6 160X6,180X4 HYPEREXTENSION (FOCUS ON SQUEEZING THE BUTT)...1 X 13-15, 1 X 10-12 BWX15,10 PD PLATEX12 DROPSET: ABDUCTION...2 X 10-12, DROP, 6-8 120X12...105X8 X 2 SETS STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 320X15,340X12,360X9 SEATED CALF WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIAL REPS UNTIL BURNT)...2 X 8-10 + X-REPS 2 SETS 100X10 X REPS CARDIO 30 MIN YOU ARE AMAZING TO ME!!!!! ABSOLUTELY AWESOME WO!!!!! I BET YOUR CALVES ESPECIALLY ARE GONNA BE SPENT TOMORROW!!!! WHOO HOO!!!!!!! Great wo!!!!!
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Post by tiffany on Aug 25, 2006 7:48:02 GMT -5
I swear Sapphire's calves must be solid rock Glad to heat things are moving forward with the house, better slow than not at all
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Post by sapphire on Aug 26, 2006 10:42:22 GMT -5
Thanks Tiff!!! ;D ;D ;D I am trying to be patient with the house, it's in the works.
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Post by sapphire on Aug 26, 2006 10:42:44 GMT -5
CHEST/BIS/ABS -FLAT DB PRESS...3 X 4-6
-INCLINE FLYE...1 X 13-15, 1 X 10-12, 1 X 7-9
-SUPERSET: SMITH INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH
-STANDING EZ BAR CURL...2 X 4-6
-ALTERNATING HAMMER CURLS...1 X 13-15, 1 X 10-12, 1 X 7-9
-DROPSET: SINGLE ARM DB PREACHER CURL...1 X 8-10, DROP, 4-6
-ABS
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Post by Karrie on Aug 26, 2006 11:32:24 GMT -5
Looks like another great wo!!!! Do you like the cable crossovers? I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! Just curious!
I hope you have a nice weekend!!!
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Post by sapphire on Aug 26, 2006 13:41:45 GMT -5
CHEST/BIS/ABS
-FLAT DB PRESS...3 X 4-6 40sx6,45sx4,40sx6
-INCLINE FLYE...1 X 13-15, 1 X 10-12, 1 X 7-9 1sx15,20sx10,25sx7
-SUPERSET: SMITH INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH 55x10/40x9,55x9/40x8
-STANDING EZ BAR CURL...2 X 4-6 40x6,40x6 (I'm no Karrie )
-ALTERNATING HAMMER CURLS...1 X 13-15, 1 X 10-12, 1 X 7-9 12x15,15x10x20x7
-DROPSET: SINGLE ARM DB PREACHER CURL...1 X 8-10, DROP, 4-6 15x8....10x6
-ABS seated rope crunches 50x12 x 3 sets bicycle crunches 18 x 3 sets seated ab machine 40x15...30x10 x 3 sets
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Post by sapphire on Aug 26, 2006 13:42:36 GMT -5
Looks like another great wo!!!! Do you like the cable crossovers? I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! Just curious! I hope you have a nice weekend!!! I do like them, but they are a little tricky. Try them again, you are NOT dumb!! HAVE A GREAT WEEKEND TOO!!
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Post by beckie on Aug 26, 2006 16:19:02 GMT -5
Just keep trying them Karrie-like Sapph said,you will get them eventually Nice strong workout S
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Post by tiffany on Aug 26, 2006 17:23:36 GMT -5
Looks like another great wo!!!! Do you like the cable crossovers? I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! Just curious! I hope you have a nice weekend!!! I did them for my first time last week, found out I was doing them wrong so will try again. Funny - you don't strike me as a person who would give up so easily
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Post by Karrie on Aug 28, 2006 9:38:36 GMT -5
Looks like another great wo!!!! Do you like the cable crossovers? I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! Just curious! I hope you have a nice weekend!!! I did them for my first time last week, found out I was doing them wrong so will try again. Funny - you don't strike me as a person who would give up so easily Girls-I do not give up easily...but after a few times of that happening I just figured I was not meant to do those!!! LOL!!!! Sapph, I hope you had a great weekend!!!!!!!!!
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Post by Tim Wescott on Aug 28, 2006 10:59:49 GMT -5
I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! #bhiarioussmiley6ll# #brolfsmiley0vx# #smileyhysterical1zs# #baaa5qu# #smileygrouplaugh5js# #bcrazylaugh4ua#
#imsorrysmiley9rk# Couldn`t resist Karrie!! LOL #smileyspittngwater0lj#
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Post by Karrie on Aug 28, 2006 11:07:38 GMT -5
I have gotten caught up in the cable, looked like a dumb blonde and have never tried them again!!! #bhiarioussmiley6ll# #brolfsmiley0vx# #smileyhysterical1zs# #baaa5qu# #smileygrouplaugh5js# #bcrazylaugh4ua# #imsorrysmiley9rk# Couldn`t resist Karrie!! LOL #smileyspittngwater0lj# I was laughing just as hard myself, Tim!!!! LOL!!!!!
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Post by sunshineslynn on Aug 28, 2006 14:52:10 GMT -5
sorry Karrie to hear that but it is funny.....I probably would have laughed and helped you out of it.
muah s
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Post by sapphire on Aug 29, 2006 10:21:45 GMT -5
Hey Gang!
One changed my split, I am very excited about it. No more cutting for me either for a while, hoping to gain 5 pounds of muscle before NEXT cut.
Here is new split, as you can see I am working legs twice a week. ;D
TUESDAY: CHEST/TRIS/HAMS/ADDUCTORS/ABS THURSDAY: QUADS/ CALVES /LATS/LWBACK SATURDAY: DELTS/BIS/ABS SUNDAY: QUADS/HAMS/BUTT/CALVES CHEST/TRIS/HAMS/ADDUCTORS -INCLINE BB PRESS...3 X 4-6
-FLAT DB PRESS...3 X 4-6
-FLAT FLYE...3 X 4-6
-CG BENCH PRESS...3 X 4-6
-V BAR PRESSDOWN...3 X 4-6
-LYING LEG CURL...2 X 4-6
-SINGLE LEG LYING LEG CURL...2 X 4-6
-ADDUCTION MACHINE...2 X 8-10
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Post by Karrie on Aug 29, 2006 11:21:07 GMT -5
Looks like a great split!!!! Did Eric change this b/c of future comp plans? ? ;D Legs twice a week can be a little rough but once you get used to it you will like!!! I noticed most of my gains in my legs when I worked them twice a week!!!!! GREAT PLAN!!!!!!! ;D ;D
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Post by sapphire on Aug 29, 2006 13:43:39 GMT -5
Looks like a great split!!!! Did Eric change this b/c of future comp plans? ? ;D Legs twice a week can be a little rough but once you get used to it you will like!!! I noticed most of my gains in my legs when I worked them twice a week!!!!! GREAT PLAN!!!!!!! ;D ;D Well I DID mention to Eric I might want to try a comp.... he told me to stop cutting and get to building muscle!! I really like the split too, I am hoping to gain some size in my legs. Thanks for the encouragement as usual!
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